Chapter II Illustrations and Explanations of the Exercise Movements
1.
Buddha Showing a Thousand Hands
(Fo
Zhan Qianshou Fa)
Principles: At the
core of Buddha Showing a Thousand Hands is stretching of the body. This
stretching unblocks areas where energy is congested, stimulates the energy
within the body and under the skin so that it circulates vigorously, and
automatically absorbs a great amount of energy from the universe. This
enables all of the meridians in a practitioner’s body to open at the
beginning. When one performs this exercise, the body will have a special
feeling of warmth and of the existence of a strong energy field. This is
caused by the stretching and opening of all meridians throughout the body.
Buddha Showing a Thousand Hands is composed of eight movements. The
movements are quite simple, yet they control many things that are evolved by
the cultivation method as a whole. At the same time, they enable
practitioners to quickly enter the state of being surrounded by an energy
field. Practitioners should perform these movements as a foundational
exercise. They are usually done first, and are one of the strengthening
methods for one’s cultivation practice.
Verse:
Shenshen
Heyi
Dongjing
Suiji
Dingtian
Duzun
Qianshou
Foli
Preparation –
Stand naturally with the feet shoulder-width apart. Bend both knees
slightly. Keep the knees and hips relaxed. Relax the whole body, but don’t
become too loose. Tuck the lower jaw in slightly. Touch the tip of the
tongue to the hard palate, leave a space between the upper and lower teeth,
and close the lips. Gently close the eyes. Maintain a serene expression on
the face.
Conjoining the Hands
(Liangshou Jieyin)– Lift both hands
slightly with the palms facing up. Have the thumb tips lightly touch each
other. Let the other four fingers of each hand meet and overlap on top of
each other. For males, the left hand goes on top; for females, the right
hand goes on top. Have the hands form an oval shape and hold them at the
lower abdominal area. Hold both upper arms slightly forward with the elbows
rounded so that the underarms are open (Figure 1-1).
Maitreya
Stretching His Back (Mile
Shenyao)
– Starting from Jieyin,
raise both hands upward. When the hands reach the front of the face,
separate them and gradually turn the palms upward. When the hands are above
the top of the head, have the palms face up. Point the fingers of both hands
toward each other (Figure 1-2), with a distance of 20 to 25 cm (8 to 10 inches) between them. At the same time, press upward with
the heels of both palms, push the head upward, press the feet downward, and
stretch the whole body. Stretch for about 2 to 3 seconds, and then relax the
whole body abruptly. Return the knees and hips to a relaxed position.
Tathagata
Pouring Energy into the Top of the Head (Rulai
Guanding) – Following from
the previous movement (Figure 1-3), turn both palms outward at 140° to form
a funnel shape. Straighten the wrists and move them downward. As the hands
move down, keep the palms facing the chest at a distance of no more than 10
cm (4 inches). Continue moving
both hands towards the lower abdomen (Figure 1-4).
Pressing the Hands
Together in Front of the Chest (Shuangshou
Heshi) – At the lower
abdomen, turn the backs of the hands to face each other, and without
pausing, lift the hands up to the chest to form Heshi (Figure 1-5). When doing Heshi,
press both the fingers and the heels of the palms against each other,
leaving a hollow space in the center of the palms. Hold the elbows up, with
the forearms forming a straight line. (For all of the exercises, keep the
hands in the Lotus Palm position except when doing Heshi
and Jieyin).
Hands Pointing to Heaven
and Earth (Zhangzhi Qiankun)
– Starting from Heshi, separate
the hands about 2 to 3 cm (1 inch)
(Figure 1-6) and turn them in opposite directions. Males, turn the left hand
(females, turn the right hand) towards the chest and turn the right hand
forward, so that the left hand is on top and the right hand is on the
bottom. Both hands should make a straight line with the forearms. Then,
extend the left forearm diagonally upward (Figure 1-7). Have its palm facing
down and as high as the head. Keep the right hand in front of the chest with
the palm facing up. After the left arm reaches the proper position, push the
head upward, press the feet downward, and stretch the entire body to its
limits. Stretch for about 2 to 3 seconds, then immediately relax the entire
body. Return the left hand to the front of the chest and form Heshi
(Figure 1-5). Next, turn the hands in the opposite directions, so that the
right hand is on top and the left hand is underneath (Figure 1-8). Extend
the right hand and repeat the previous movements of the left hand (Figure
1-9). After stretching, relax the whole body. Move the hands in front of the
chest to Heshi.
Golden Monkey Splitting
its Body (Jinhou Fenshen)
– Starting from Heshi, extend
the arms outward on the sides of the body, forming a straight line from the
shoulders. Push the head upward, press the feet downward, and straighten the
arms on each side. Stretch outward in four directions, using force
throughout the whole body (Figure 1-10). Stretch for about 2 to 3 seconds.
Immediately relax the entire body and form Heshi.
Two Dragons Diving into
the Sea (Shuanglong Xiahai)
– Starting from Heshi, separate
the hands and extend them downward towards the lower front of the body. When
the arms are parallel and straight, the angle between the arms and the body
should be about 30° (Figure 1-11). Push the head upward, press the feet
downward, and stretch the whole body, using force. Stretch for about 2 to 3
seconds, then immediately relax the entire body. Move the hands to Heshi in front of the chest.
Bodhisattva
Placing Hands on the Lotus Flower (Pusa
Fulian) – Starting from Heshi,
separate both hands while extending them diagonally downward to the sides of
the body (Figure 1-12). Straighten the arms so that the angle between the
arms and the body is about 30°. At the same time, push the head upward,
press the feet downward, and stretch the entire body using force. Stretch
for about 2 to 3 seconds, then immediately relax the whole body. Move the
hands to Heshi in front of the chest.
Arhat
Carrying a Mountain on His Back (Luohan
Beishan) – (Figure 1-13)
Starting from Heshi, separate the
hands while extending them behind the body. At the same time, turn both
palms to face backward. As the hands pass the sides of the body, slowly bend
the wrists upward. When the hands arrive behind the body, the angle between
the wrists and the body should be 45°. At this point, push the head upward,
press the feet downward and stretch the entire body using force. (Keep the
body upright—don’t lean forward, but stretch from the chest.) Stretch
for about 2 to 3 seconds, then immediately relax the whole body. Move the
hands to Heshi in front of the
chest.
Vajra
Toppling a Mountain (Jingang Paishan)
–From Heshi, separate both hands
while pushing forward with the palms. Have the fingers pointing upwards.
Keep the hands and shoulders at the same level. Once the arms are extended,
push the head upward, press the feet downward, and stretch the whole body
using force (Figure 1-14). Stretch for about 2 to 3 seconds, then
immediately relax the entire body. Move the hands to Heshi.
Overlap the Hands in
Front of the Lower Abdomen (Diekou
Xiaofu)
– Starting from Heshi, slowly
move the hands downward, turning the palms towards the abdominal area. When
the hands reach the lower abdomen, place one hand in front of the other
(Figure 1-15). Males should have the left hand inside; females should have
the right hand inside. Have the palm of the outer hand face the back of the
inner hand. The distance between the hands, as well as between the inner
hand and the lower abdomen, should each be about 3 cm (1
inch). Usually one overlaps the hands for 40 to100 seconds.
Closing Position – Conjoin the hands (Shuangshou Jieyin) (Figure 1-16).
2.
Falun Standing Stance
(Falun
Zhuang Fa)
Principle: Falun
Standing Stance is a tranquil standing meditation composed of four
wheel-holding positions. Frequent performance of Falun Standing Stance will
facilitate the complete opening of the entire body. It is a comprehensive
means of cultivation practice that enhances wisdom, increases strength,
raises one’s level, and strengthens divine powers. The movements are
simple, but much can be achieved through the exercise. Beginners’ arms may
feel heavy and painful. After doing the exercises, the whole body will
immediately feel relaxed, without feeling the kind of fatigue that comes
from working. When practitioners increase the time and frequency of the
exercise, they can feel a Falun rotating between the arms. The movements of
Falun Standing Stance should be done naturally. Don’t intentionally pursue
swaying. It is normal to move slightly, but obvious swaying should be
controlled. The longer the exercise time, the better, but it differs from
person to person. Upon entering into tranquility, do not lose awareness that
you’re exercising, but instead maintain it.
Verse:
Shenghui
Zengli
Rongxin
Qingti
Simiao
Siwu
Falun
Chuqi
Preparation –
Stand naturally with feet shoulder-width apart. Bend both knees slightly.
Keep the knees and hips relaxed. Relax the whole body, but don’t become
too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to
the hard palate, leave a space between the upper and lower teeth, and close
the lips. Gently close the eyes. Maintain a serene expression on the face.
Conjoin the hands (Liangshou
Jieyin) (Figure 2-1)
Holding the Wheel in
Front of the Head (Touqian
Baolun)
– Start from Jieyin (the
conjoined hand position). Slowly raise both hands from the abdomen,
separating them in the process. When the hands are in front of the head, the
palms should face the face at eyebrow level (Figure 2-2). Have the fingers
of the hands pointing toward one another, with a distance of 15 cm (6 inches) between them. Form a circle with the arms. Relax the whole
body.
Holding the Wheel in
Front of the Lower Abdomen (Fuqian
Baolun)
– Slowly move both hands downward. Keep the arms in the wheel-holding
position as they reach the lower abdominal area (Figure 2-3). Hold both
elbows forward, keeping the underarms open. Keep the palms facing upward,
the fingers pointing toward one another, and the arms in the shape of a
circle.
Holding the Wheel Above
the Head (Touding Baolun)
– While maintaining the wheel-holding position, slowly raise the hands
until they are over the head (Figure 2-4). Have the fingers of both hands
pointing toward one another, and the palms facing downward. Keep a distance
of 20 to 30 cm (8 to 12 inches)
between the fingertips of both hands. Have the arms form a circle. Keep the
shoulders, arms, elbows, and wrists relaxed.
Holding the Wheel on
Both Sides of the Head (Liangce
Baolun)
– Starting from the previous position, move both hands downward next to
the sides of the head (Figure 2-5). Keep the palms facing the ears, with
both shoulders relaxed and the forearms upright. Don’t keep the hands too
close to the ears.
Overlap the Hands in
Front of the Lower Abdomen (Diekou
Xiaofu) (Figure 2-6) – Move the hands downward to the lower
abdomen. Overlap the hands.
Closing Position – Liangshou
Jieyin (Conjoin the hands) (Figure 2-7).
3.
Penetrating the Two Cosmic Extremes
(Guantong
Liangji Fa)
Principle:
Penetrating the Two Cosmic Extremes channels the cosmos’ energy and mixes
it with the energy inside one’s body. A great amount of energy is expelled
and taken in during this exercise, enabling a practitioner to purify his or
her body in a very short time. At the same time, the exercise opens the
meridians on top of the head and unblocks the passages underneath the feet.
The hands move up and down according to the energy inside the body and the
mechanisms outside the body. The upward-moving energy dashes out of the top
of the head and travels directly to the upper cosmic extreme; the
downward-moving energy is ejected out from the bottom of the feet and rushes
directly to the lower cosmic extreme. After the energy returns from both
extremes it is then emitted in the opposite direction. The hand movements
are done nine times.
After the one-handed gliding up and down
movements are done nine times, both hands are to glide up and down nine
times. Then, the Falun is turned clockwise four times in front of the lower
abdomen in order to spin the outside energy into the body. The movements end
by conjoining the hands.
Before doing the exercise, imagine you are two
empty barrels, standing upright between heaven and earth, gigantic and
incomparably tall. This helps channel the energy.
Verse:
Jinghua Benti
Fakai Dingdi
Xinci
Yimeng
Tongtian
Chedi
Preparation –
Stand naturally with feet shoulder-width apart. Bend both knees slightly.
Keep the knees and hips relaxed. Relax the whole body, but don’t become
too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to
the hard palate, leave a space between the upper and lower teeth, and close
the lips. Gently close the eyes. Maintain a serene expression on the face.
Conjoin the Hands (Liangshou
Jieyin) – (Figure 3-1)
Press the Hands Together
in Front of the Chest (Shuangshou
Heshi) – (Figure 3-2)
One-Handed Gliding
Up-and-Down Movement (Danshou
Chong'guan)
– From Heshi, simultaneously
glide one hand upward and the other hand downward. The hands should glide
slowly along with the energy mechanisms outside the body. The energy inside
the body moves up and down simultaneously with the hand movements (Figure
3-3). Males start by gliding the left hand upward; females start by gliding
the right hand upward. Pass that hand in front of the face and extend it
above the head. Meanwhile, slowly lower the right hand (females, the left
hand). Then switch the positions of the hands (Figure 3-4). Keep the palms
facing the body at a distance of no more than 10 cm (4
inches). Keep the entire body relaxed. One up-and-down movement of each
hand is one count. Repeatedly glide the hands up and down for nine counts.
Two-Handed Gliding
Up-and-Down Movement (Shuangshou
Chong'guan) – After the
one-handed gliding up and down movement, keep the left hand (right hand for
females) up and waiting, and slowly bring the other hand up so that both
hands are pointing upward (Figure 3-5). Then slowly glide both hands
downward at the same time (Figure 3-6).
When gliding both hands up and down, keep the
palms facing the body at a distance of no more than 10 cm (4
inches). A complete up-and-down movement is one count. Repeatedly glide
the hands up and down for nine counts.
Turning the Falun With
Two Hands (Shuangshou Tuidong Falun)
– After the ninth two-handed gliding up and down movement, move both hands
downward past the head and over the chest until they reach the lower
abdominal area (Figure 3-7). Turn the Falun with both hands (Figure 3-8,
Figure 3-9). The left hand goes inside for males, and the right hand goes
inside for females. Keep a distance of about 2-3 cm (1
inch) between the hands and also between the inner hand and the lower
abdomen. Turn the Falun clockwise 4 times to spin the energy from the
outside to the inside of the body. While turning the Falun, keep the hands
within the area of the lower abdomen.
Closing Position – Liangshou
Jieyin (Conjoin the hands) (Figure 3-10).
4.
Falun Heavenly Circuit
(Falun
Zhoutian Fa)
Principle: Falun
Heavenly Circuit enables the energy of the human body to circulate over
large areas—that is, not just in one or several meridians, but from the
entire yin side to the entire yang
side of the body, back and forth continuously. This exercise is far beyond
the usual methods of opening the meridians or the Great and Small Heavenly
Circuits. Falun Heavenly Circuit is an intermediate-level cultivation
method. With the previous three exercises as a base, the meridians of the
entire body (including the Great Heavenly Circuit) can be quickly opened
through performing this exercise. From top to bottom, the meridians will be
gradually connected throughout the entire body. The most outstanding feature
of this exercise is its use of the Falun rotation to rectify all abnormal
conditions in the human body. This enables the human body—a small
universe—to return to its original state and enables all meridians inside
the body to be unblocked. When this state is reached, one has achieved a
very high level within In-Triple-World-Law cultivation. When doing this
exercise, both hands follow the energy mechanisms. The movements are
gradual, slow, and smooth.
Verse:
Xuanfa
Zhixu
Xinqing
Siyu
Fanben
Guizhen
Youyou
Siqi
Preparation –
Stand naturally with feet shoulder-width apart. Bend both knees slightly.
Keep the knees and hips relaxed. Relax the whole body, but don’t become
too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to
the hard palate, leave a space between the upper and lower teeth, and close
the lips. Gently close the eyes. Maintain a serene expression on the face.
Conjoin the Hands (Liangshou
Jieyin) – (Figure 4-1)
Press the Hands Together
in Front of the Chest (Shuangshou
Heshi) – (Figure 4-2)
Separate the hands from Heshi. Move them downward to the lower abdomen while turning both
palms to face the body. Keep a distance of no more than 10 cm (4
inches) between the hands and the body. After passing the lower abdomen,
extend the hands downward between the legs. Move the hands downward with
palms facing the inner sides of the legs and, at the same time, bend at the
waist and squat down (Figure 4-3). When the fingertips get close to the
ground, move the hands in a circle from the front of the feet, along the
outside of the feet to the heels (Figure 4-4). Bend both wrists slightly and
raise the hands along the back of the legs (Figure 4-5). Straighten the
waist while lifting the hands up along the back (Figure 4-6).
During the exercise, do not allow either hand
to touch any part of the body, or the energy on them will be taken back into
the body. When the hands cannot be lifted any higher along the back, make
hollow fists (the hands do not carry energy right now) (Figure 4-7), then
pull them forward passing through the underarms. Cross the arms in front of
the chest (There is no special requirement for which arm is above or which
arm is below—it depends on what’s natural for you. This is the case for
both males and females.) (Figure 4-8). Place the hands over the shoulders
(leaving a space). Move both opened palms along the yang
(outer) sides of the arms. When
reaching the wrists, have the centers of both palms face each other at a
distance of 3 – 4 cm (1 inch).
At this time, the hands and the arms should form a straight line (Figure
4-9). Without pausing, turn both palms as if rotating a ball; that is, the
outside hand should end up inside, and the inside hand should end up
outside. As both hands push along the yin
(inner) sides of the lower and
upper arms, raise them up and over the back of the head (Figure 4-10). The
hands should form an “x” at the back of the head (Figure 4-11). Separate
the hands, with the fingertips pointing downward, and connect with the
energy of the back. Then move both hands over the top of the head to the
front of the chest (Figure 4-12). This is one complete heavenly circuit.
Repeat the movements for a total of nine times. After nine times, move the
hands down along the chest to the lower abdomen. Form Diekou
Xiaofu (Overlap the hands in front of the lower abdomen) (Figure 4-13).
Closing Position – Liangshou
Jieyin (Conjoin the hands) (Figure 4-14).
5.
Strengthening Divine Powers
(Shentong
Jiachi Fa)
Principle:
Strengthening Divine Powers is a tranquil cultivation exercise. It’s a
multi-purpose exercise that strengthens divine powers (including supernormal
abilities) and gong potency by
turning the Falun using Buddha hand signs. This exercise is above the
intermediate level and was originally a secret exercise. Performing this
exercise requires sitting with both legs crossed. Single-leg crossing is
acceptable at the initial stage if double-leg crossing cannot be done.
One is eventually required to sit with both legs crossed. During the
exercise, the flow of energy is strong and the energy field around the body
is quite large. The longer the legs are crossed, the better. It depends on
one’s endurance. The longer one sits, the more intense the exercise and
the faster one’s gong grows.
Don’t think about anything when performing this exercise—no mind-intent
is involved. From tranquility enter into ding.
But your Main Consciousness must be aware that you’re the one who is doing
the exercise.
Verse:
Youyi
Wuyi
Yinsui
Jiqi
Sikong
Feikong
Dongjing
Ruyi
Preparation – Sit
with legs crossed. Keep the waist and neck upright. Tuck the lower jaw in
slightly. Touch the tip of the tongue to the hard palate, leave a space
between the upper and lower teeth, and close the lips. Keep the whole body
relaxed, but not too loose. Gently close the eyes. Compassion should arise
in the heart, and the facial expression should be peaceful.
Have both hands in Jieyin at the lower abdomen (Figure 5-1). Gradually enter into
tranquility.
Performing the Hand Signs (Da
Shouyin)
– From Jieyin, move the conjoined hands slowly upward. When the hands are
in front of the head, release Jieyin
and gradually turn the palms upward. When the palms are facing up the hands
will have reached their highest point (Figure 5-2). (When doing the hand
signs, the forearms lead the upper arms with a certain amount of force.)
Then separate the hands, turning them backwards to draw an arc above the top
of the head while bringing the hands down until they’re in front of the
head (Figure 5-3). Have both palms face upward with the fingertips pointing
forward (Figure 5-4), and hold the elbows inward as much as possible.
Straighten the wrists while crossing them in front of the chest. For males,
the left hand moves outside; for females, the right hand moves outside. When
both arms have formed a horizontal line (Figure 5-5), turn the wrist of the
outside hand outward with the palm upward, drawing a semicircle. Have the
palm facing up and the fingertips pointing back. The hand should move with
considerable force. Meanwhile, turn the palm of the inside hand slowly
downward. When the hand is extended, turn the palm to face forward. The
lower hand should be positioned at a 30° angle from the body (Figure 5-6).
Next, turning both palms towards the body, move the left hand
(the upper hand) down on the inside and the right hand
upward. Then repeat the previous movements using the opposite hands,
switching the hand positions (Figure 5-7). Next, males should straighten the
right wrist (females, the left wrist) and turn the palm to face the body.
After crossing the hands in front of the chest, extend the palm downward
until the arm is straight and the hand is over the lower leg. Males turn the
left palm (females, the right palm) inward and move it up. After crossing in
front of the chest, move it towards the front of the left shoulder (females,
to the right shoulder). When the hand reaches the position, have the palm
facing up with the fingertips pointing forward (Figure 5-8). Then, switch
the hands’ positions using the previous movements. That is, males should
move the left hand (females, the right hand) on the inside; the right hand
for males (left hand for females) should move on the outside. Switch the
hand positions (Figure 5-9). When doing hand signs, the movements are
continuous, without interruption.
Strengthening (Jiachi)
– Following the previous hand
movements, move the upper hand along the inside, and the lower hand along
the outside. Males, turn the right hand,
moving it downward with the palm facing the chest. Males, lift the left hand
(females, the right hand) upward. When both forearms reach the chest and
form a horizontal line (Figure 5-10), extend the hands out to the sides
while turning the palms downward (Figure 5-11).
When the hands are above knee level and extended out, keep the
hands at waist level, with the forearms and the backs of the hands at the
same level and with both arms relaxed (Figure 5-12). This position delivers
divine powers from inside the body to the hands for strengthening. When
strengthening, the palms will feel warm, heavy, electric, numb, as if
holding a weight, etc. But don’t pursue these sensations—just let them
happen naturally. The longer this position is held, the better.
Males,
hook the wrist of the right hand (females, the left hand) to turn the palm
to face inwards while moving the hand towards the lower abdomen. After
reaching the lower abdomen, the palm should face up. At the same time, males
should turn the left hand (females, the right hand) forward while lifting it
towards the chin. When the arm reaches the same level as the shoulders, the
palm should face down. After reaching the proper position, the forearm and
the hand ought to be horizontal. With the centers of both palms facing each
other, settle into this position (Figure 5-13). The strengthening positions
need to be held for a long time, but you may hold them as long as you can.
Next, have the upper hand draw a half circle forward and down to the lower
abdominal area. At the same time, lift the lower hand upward while turning
the palm downward. When it reaches the chin, the arm should be at the same
level as the shoulders. With the centers of both palms facing each other,
settle into this position (Figure 5-14). The longer this is held, the
better.
Tranquil Cultivation (Jinggong
Xiulian)
– Starting from the previous position, have the upper hand draw a half
circle forward and down to the lower abdomen, and form Jieyin
with the hands (Figure 5-15). Enter into tranquil cultivation. Go into ding,
but make sure your main consciousness knows you are doing the exercise. The
longer you sit, the better—sit for as long as you can.
Closing Position – Move the hands to Heshi, and come out of ding
(Figure 5-16). Take your
legs out of the cross-legged position.
