Falun Gong is a special Buddhist cultivation practice. It has unique parts that distinguish it from other regular Buddhist cultivation methods. Falun Gong is an advanced system of cultivation. In the past it was a rigorous cultivation method that demanded that its practitioners have extremely high character or great spiritual inclination. For this reason the system of cultivation was hard to share with the public. But in order for more people to come to know this cultivation system, to raise their levels, and to meet the needs of numerous, devoted cultivators, I compiled a set of cultivation exercises suitable for the public. In spite of the modifications, these exercises still far exceed those of average cultivation systems in terms of their offerings and the levels at which they are practiced.

Falun Gong cultivators can not only quickly develop their gong strength and supernatural abilities, but also acquire an incomparably powerful Law Wheel in a very short period of time. Once formed, the Law Wheel perpetually rotates automatically in a practitioner’s lower abdomen. It continuously collects energy from the universe and transforms it into gong in the cultivator’s innate body. The goal called “the Law refines the practitioner” is thus achieved.

Falun Gong has five sets of movements. They are the following exercises: Buddha Stretching a Thousand Arms, Falun Standing Stance, Penetrating the Cosmic Extremes, Falun Cosmic Orbit, and Reinforcing Supernatural Powers. 

1. Buddha Stretching a Thousand Arms

(Fo Zhan Qianshou Fa)22 

Principles: The core of Buddha Stretching a Thousand Arms is stretching to open up all energy channels. Through doing this exercise, beginners can acquire energy in a short period of time, and experienced practitioners will improve quickly. The exercise requires all energy channels to be opened up at the outset, enabling practitioners to immediately practice at a high level. The movements of this exercise are quite simple because a Great Way is, as a rule, simple and easy to learn. Though the movements are simple, they dictate everything involved in the cultivation system. When doing this exercise, one’s body will feel warm and will experience a unique sensation of there being a very strong energy field. This is caused by stretching and opening all the energy channels throughout the body. The purpose is to break through areas where the energy is blocked, to enable energy to circulate freely and smoothly, to mobilize the energy within the body and under the skin, circulating it vigorously, and to absorb a great amount of energy from the universe. It simultaneously enables the practitioner to quickly achieve the state of having a qigong energy field. This exercise is done as the foundational exercise of Falun Gong, and it is usually done first. It is one of the methods for reinforcing your cultivation. 

Verse:²³

Shenshen Heyi²⁴

Dongjing Suiji²⁵

Dingtian Duzun²⁶

Qianshou Foli²⁷

Preparation – Relax the entire body, but don’t become too loose. Stand naturally, with feet shoulder-width apart. Bend the knees slightly. Keep the knees and hips relaxed. Tuck your chin in slightly. Touch the tip of the tongue to the hard palate. Leave a little space between the teeth. Close the lips and gently shut the eyes. Maintain a serene expression on the face. During the exercise you will have the feeling that you are very large and tall.

Conjoining the Hands (Liangshou Jieyin)28 – 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 is on top; for females the right hand is 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 suspended so that the underarms are open (see Figure 1-1). 

Buddha Maitreya Stretching His Back (Mile Shenyao)29 – Begin with hands conjoined (Jieyin). While raising the conjoined hands, straighten both legs gradually. When the hands reach the front of the face, separate them and gradually turn both palms upward. Once the hands are above the top of the head, have the palms face up and the fingers of both hands point toward each other, with a distance of 20-25 cm (8-10 inches) between them (Fig. 1-2). At the same time, push the head upward and press the feet downward on the ground. Press up hard with the heels of both palms and stretch the body for about 2 to 3 seconds. Then relax the whole body abruptly; remember to bring the knees and hips back to a relaxed position. 

Tathagata30 Pouring Energy into the Top of the Head (Rulai Guanding)31 – Following from the above posture, turn your palms outward 140° to both sides simultaneously, so that the insides of the wrists face each other, forming a funnel shape. Straighten the wrists and move them downward (Fig. 1-3). When the hands reach the front of the chest, have the palms face the chest at a distance of about 10 cm (4 inches). Continue moving both hands down until they reach the lower abdomen (Fig. 1-4). 

Pressing the Hands Together in Front of the Chest (Shuangshou Heshi)32 – When reaching the lower abdominal area, without pausing, lift the hands up to the chest and press them together (Heshi) (Fig. 1-5). When doing Heshi,  press both the fingers and the heels of the palms against each other, keeping a hollow space between the palms. Hold the elbows up, with the forearms forming a straight line. (Keep hands in the Lotus Palm position,33 except when putting hands together (Heshi) or conjoining them (Jieyin); the same applies to the following exercises.) 

Hands Pointing to Heaven and Earth (Zhangzhi Qiankun)34 – Starting from the posture of Heshi, separate the hands 2-3 cm (1 inch) and start to turn them. Males turn the left hand (females, the right hand) towards the chest and turn the other hand outwards, so that the left hand is on top and the right hand is on the bottom (for females, the opposite). Both hands should make a straight line with the forearms (Fig. 1-6). Next, extend the top forearm diagonally upward with the palm facing down, until the hand reaches the level of the head. Keep the other hand at the chest with the palm facing up. As the top arm extends, stretch the entire body gradually, push the head upward, and press the feet downward. Stretch the top arm upward in the upper left direction (females, the right direction), while the arm that is in front of the chest stretches outward along with the raised arm (Fig. 1-7). Stretch for about 2 to 3 seconds, then relax the entire body abruptly. Bring the raised arm down to the front of the chest and to Heshi. Next, turn the palms again. The right hand (females, the left hand) is on top and the left hand is at the bottom (Fig. 1-8). The top arm repeats the previous movements just done; that is, extend the forearm diagonally upward with the palm facing down, until the hand has reached as high as the head. Keep the other arm at the chest with the palm facing upward. After stretching (Fig. 1-9), relax the entire body abruptly. Bring the hands to the front of the chest and put them together in Heshi (Fig. 1-5). 

Golden Monkey Splitting Its Body (Jinhou Fenshen)35 – Begin with the posture of Heshi. Separate the hands at the chest and extend them outward to the sides of the body, forming a straight line with the shoulders. Gradually stretch the entire body. Push the head upward, press the feet downward, and stretch the arms hard out to the sides. Stretch in these four directions (Fig. 1-10) for 2-3 seconds. Relax the entire body abruptly and put the hands together in Heshi. 

Two Dragons Diving into the Sea (Shuanglong Xiahai)36 – From Heshi, separate the hands and extend them downward towards the lower front of the body. When the arms are parallel and straight, they should form an angle of about 30° with the legs (Fig. 1-11). Stretch the whole body. Push the head upward and press the feet downward. Stretch for about 2-3 seconds, then relax the entire body abruptly. Draw back the hands and put them together in Heshi. 

Bodhisattva Touching the Lotus (Pusa Fulian)37 – From Heshi, separate the hands and extend  them diagonally downward to the sides of the body, with the angle between the arms and the legs at about 30° (Fig. 1-12). Stretch the whole body gradually, while the fingertips stretch out downward with a little force. Then, relax the entire body abruptly. Bring the hands toward the chest and put them together in Heshi. 

Arhat Carrying a Mountain on His Back (Luohan Beishan)38 – Begin with the hands in Heshi. Separate the hands and extend them behind the body. At the same time, turn both palms to face backward. When the hands are passing the sides of the body, slowly flex the wrists. When the hands reach behind the body, the angle between the wrists and the body should be 45° (Fig. 1-13). Stretch the entire body gradually. After the hands reach the proper position, push the head upward and press the feet downward. Keep the body upright, and stretch for about 2-3 seconds. Relax the entire body abruptly. Draw back the hands and return them to Heshi. 

Vajra39 Toppling a Mountain (Jingang Paishan)40 – Begin with the hands in Heshi, then separate them and push forward with the palms. Have the fingers pointing upward and keep the arms at shoulder level. Once the arms are straight, push the head upward and press the feet downward. Keep the body upright (Fig. 1-14). Stretch for 2-3 seconds, then relax the entire body abruptly. Put the hands together in front of the chest to form Heshi.

Overlapping the Hands in Front of the Lower Abdomen (Diekou Xiaofu)41 – Begin with the hands in Heshi. Slowly move the hands downward, turning the palms to face the abdominal area. When the hands reach the lower abdominal area, overlap them. For males, the left hand goes on the inside; for females, the right hand goes on the inside. Have the palm of the outer hand facing the back of the inner hand. Keep a distance of 3 cm (1 inch) between the hands and another 3 cm (1 inch) between the inner hand and the lower abdomen. Usually the hands are kept this way for 40 to 100 seconds (Fig. 1-15). Finish the exercise by conjoining the hands in the Jieyin position. 
 

2. Falun Standing Stance

(Falun Zhuang Fa)42

Principles: This is the second Falun Gong exercise. It is a still, standing exercise composed of four wheel-holding positions. There are few movements and each position needs to be held for quite a while. Beginners’ arms might initially feel heavy and achy. After doing the exercise, though, the whole body will feel relaxed, without feeling any of the fatigue that comes from physical work. When practitioners increase the frequency and duration of the exercise, they can feel a Law Wheel rotating between their arms. Doing the Falun Standing Stance exercise frequently will help open the entire body completely, and it will enhance gong strength. Falun Standing Stance is a comprehensive means of cultivation that increases wisdom, raises a person’s level, and strengthens supernatural powers. The movements are simple, yet much can be achieved from this exercise and nothing is left out. During the exercise, do the movements naturally—you must be aware that you are doing them, and don’t sway, though it is normal to move slightly. As with the other exercises of Falun Gong, the end of this exercise does not mean the end of the practice since the Law Wheel never stops rotating. The duration of each movement can differ from person to person, but the longer, the better.
 

Verse:

Shenghui Zengli⁴³

Rongxin Qingti⁴⁴

Simiao Siwu⁴⁵

Falun Chuqi⁴⁶ 

Preparation – Relax the whole body, but don’t become too loose. Stand naturally, with feet shoulder-width apart. Bend the knees slightly. Keep the knees and hips relaxed. Tuck your chin in slightly. Touch the tip of the tongue to the hard palate. Leave a little space between the teeth. Close the lips and gently close the eyes. Maintain a serene expression on the face. Conjoin the hands in Jieyin.

Holding the Wheel in Front of the Head (Touqian Baolun)47 – Start with the hands in Jieyin. Slowly raise both hands from the lower abdomen, separating them in the process. When the hands have reached the front of the head, have the palms point toward the face at eyebrow level. Have the fingertips of the hands point toward each other, with 15 cm (5 inches) between them. Form a circle with the arms and relax the whole body (Fig. 2-1). 

Holding the Wheel in Front of the Lower Abdomen (Fuqian Baolun)48 – Slowly bring both hands downward from the previous position. Keep the wheel-holding position unchanged as they reach the lower abdominal area. Keep a distance of about 10 cm (4 inches) between the hands and the abdomen. Hold the elbows forward, keeping the underarms open. Have the palms face up and the fingers of the hands point toward each other, with a distance of 10 cm (4 inches) between them. The arms should form a circle (Fig. 2-2).

Holding the Wheel Above the Head (Touding Baolun)49 – From the previous position, raise the arms slowly, keeping the circular shape unchanged. Hold the wheel above the head with the fingers pointing toward each other. Keep the palms facing downward, with a distance of 20-30 cm (8-12 inches) between the fingertips of the hands. The arms should form a circle. Keep the shoulders, arms, elbows and wrists relaxed (Fig. 2-3).

Holding Wheels on Both Sides of the Head (Liangce Baolun)50 – Starting from the previous position, slowly move the hands downward to the sides of the head. Keep the palms facing the ears, the forearms upright, and the shoulders relaxed. Don’t hold the hands too close to the ears (Fig. 2-4). 

Overlapping the Hands in Front of the Lower Abdomen (Diekou Xiaofu) – Slowly move both hands down from the previous position to the lower abdomen. Overlap the hands (Fig. 1-15). Finish the exercise by doing Jieyin.
 

3. Penetrating the Cosmic Extremes

(Guantong Liangji Fa)51 

Principles: The purpose of this exercise is to mix and merge the universe’s energy with the energy inside the body. A great amount of energy is expelled and taken in. In a very short time, the practitioner can expel the pathogenic and black qi from his or her body and take in a great deal of energy from the universe, enabling the body to be purified and to quickly reach the state of “a Pure-White Body.” Also, while the arms are moving up and down, the exercise facilitates the “opening of the top of the head” and unblocks the passages under the feet.

Before doing the exercise, picture yourself as two large empty barrels standing upright between heaven and earth, gigantic and incomparably tall. With the upward movement of the arms, the qi in the body rushes directly out of the top of the head to the upper extreme of the universe; with the downward movement of the arms, it goes out through the bottoms of the feet to the lower extreme of the universe. After these movements of the arms, the energy returns to the inside of the body from both extremes, and is then sent out in the opposite direction. The arms are moved up and down in opposite directions nine times each. On the ninth movement, the left arm is held up (females, the right arm) and kept there, then the other arm is brought up. Next, both arms move downward together, bringing the energy to the lower extreme, and then back to the upper extreme as they move along the body. After the arms move up and down nine times, the energy is brought back into the body. The Law Wheel is turned clockwise (as viewed from the front) at the lower abdomen four times to spin the energy that is outside the body back in. The hands are conjoined in Jieyin to end the exercise, but not the functioning of gong.

Verse:

Jinghua Benti⁵²

Fakai Dingdi⁵³

Xinci Yimeng⁵⁴

Tongtian Chedi⁵⁵  

Preparation – Relax the entire body, but don’t become too loose. Stand naturally, with feet shoulder-width apart. Bend the knees slightly. Keep the knees and hips relaxed. Tuck your chin in slightly. Touch the tip of the tongue to the hard palate. Leave a little space between the teeth. Close the lips and gently close the eyes. Assume a serene expression on the face. Conjoin the hands in Jieyin, then put them together in Heshi in front of the chest.

Singular Up-and-Down Arm Movement (Danshou Chong’guan)56 – From the Heshi posture, the exercise starts with singular arm movement in which the arms glide slowly along with the energy mechanisms outside the body. Following along with the movements of the arms, the energy inside the body flows up and down continuously. For males, bring the left arm up first (Fig. 3-1); for females, bring the right arm up first. Slowly bring up the arm, passing along the front side of the face and extending it above the top of the head. Simultaneously, slowly lower the other arm. Keep alternating the arms in this way (Fig. 3-2). Keep both palms facing toward the body at a distance of 10 cm (4 inches). When doing the exercise keep the entire body relaxed. One up-and-down movement of the arms is counted as one time. Repeat a total of nine times.

Double Up-and-Down Arm Movement (Shuangshou Chong'guan)57 – At the ninth singular-arm movement, the left arm (females, the right arm) stays up and waits while the other arm is brought up. Both hands are pointing upward (Fig. 3-3). Next, move both arms downward at the same time (Fig. 3-4). Keep the palms facing the body at a distance of 10 cm (4 inches). One up-and-down movement of the arms is counted as one time. Repeat nine times.

Turning the Law Wheel With Both Hands (Shuangshou Tuidong Falun)58 – After completing the double-arm movements, move both arms downward past the face and over the chest until reaching the location of the lower abdomen. Now turn the Law Wheel at the lower abdomen (Fig. 3-5, 3-6, and 3-7), with the left hand inside for males and the right hand inside for females. Keep a distance of 3 cm (1 inch) between the hands and between the inner hand and the lower abdomen. Turn the Law Wheel clockwise (as viewed from the front) four times to spin the energy from outside back to the inside of the body. When turning the Law Wheel, keep the movements of the hands within the area of the lower abdomen.

Conjoin the Hands (Liang Shou Jieyin) (Fig. 1-1)
 

4. Falun Cosmic Orbit

(Falun Zhoutian Fa)59 

Principles: This exercise enables the human body’s energy to circulate over large areas. Rather than going through only one or several meridians, the energy circulates from the entire yin side of the body to the yang side, over and over again. This exercise goes far beyond the usual methods of opening up the meridians and the great and small cosmic orbits. It is one of Falun Gong’s intermediate-level exercises. With the previous three exercises as a base, this one is intended to open up all meridians throughout the body (including the great cosmic orbit) so that the meridians will gradually be connected throughout the entire body, from top to bottom. The most outstanding feature of this exercise is its use of the Law Wheel’s rotation to rectify all abnormal conditions in the human body. This enables the human body—a small cosmos or universe—to return to its original state, and to have the whole body’s energy circulate freely and smoothly. When that is achieved, the practitioner has reached a very high level in Triple-World-Law cultivation and, if he or she has great spiritual potential, can now move on to cultivate the Great Way (Dafa). At that time their gong strength and supernatural powers will grow dramatically. When doing this exercise, the hands should follow the energy mechanisms. Each movement should be unhurried, slow, and smooth. 

Verse:

Xuanfa Zhixu⁶⁰

Xinqing Siyu⁶¹

Fanben Guizhen⁶²

Youyou Siqi⁶³ 

Preparation – Relax the entire body, but don’t become too loose. Stand naturally, with feet shoulder-width apart. Bend the knees slightly. Keep the knees and hips relaxed. Tuck your chin in slightly. Touch the tip of the tongue to the hard palate. Leave a little space between the teeth. Close the lips and gently close the eyes. Maintain a serene expression on the face.

Conjoin the hands in Jieyin, then put the hands together in Heshi in front of the chest.

Separate the hands from Heshi. Move them down to the lower abdomen while turning both palms to face the body. Keep a distance of about 10 cm (4 inches) between the hands and the body. After the hands have passed along the lower abdomen, extend them further downward along the inner sides of the legs and, at the same time, bend at the waist and squat down (Fig. 4-1). When the fingertips get close to the ground, move the hands in a circle from the front of the feet, along the outsides of the feet to the heels (Fig. 4-2). 

Then, bend both wrists slightly and bring the hands up along the backs of the legs (Fig. 4-3). Straighten the waist while lifting the hands up along the back (Fig. 4-4). During the exercise, don’t let either hand 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 (Fig. 4-5), 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 to be above and which below—it depends on what’s natural for the individual. This is the case for both males and females.) (Fig. 4-6). Open the hollow fists and place the hands over the shoulders (leaving a space). Move both palms along the outer (yang) sides of the arms. When reaching the wrists, turn the hands so the palms face each other at a distance of 3-4 cm (1.25 to 1.5 inches). That is, the outer thumb is now turned to be on top and the inner thumb is below. At that time, the hands and the arms should form a straight line (Fig. 4-7). Turn both palms as if holding a ball; that is, the outside hand is turned so that it ends up inside and the inside hand is turned so that it ends up outside. As both hands push along the inner (yin) sides of the lower and upper arms, raise them up and over the back of the head (Fig. 4-8). The arms should form an “x” at the back of the head. Next, continue to move the hands further down toward the backbone (Fig. 4-9). Separate the hands, with the fingertips pointing downward, and connect with the energy of the back. Then move both hands in parallel over the top of the head to the front of the chest (Fig. 4-10). This then completes a cosmic orbit. Repeat the movements nine times. After completing the exercise, move the hands down along the chest to the lower abdomen. 

Overlap the hands in front of the lower abdomen (die kou xiao fu) (Fig. 1-15), and then conjoin the hands in Jieyin (Fig. 1-1).

5. Reinforcing Supernatural Powers

(Shentong Jiachi Fa)64 

Principles: Reinforcing Supernatural Powers is one of the serene cultivation exercises in Falun Gong. It is a multi-purpose exercise intended to strengthen supernatural powers (including supernatural abilities) and gong strength by turning the Law Wheel using Buddha mudras, or “hand signs.” This exercise is above the intermediate level and was originally kept as a secret exercise. To fulfill the wishes of those who have reached a basic level, I have specially made public this cultivation method to save predestined practitioners. The exercise requires meditating in the full-lotus position. The full-lotus position is preferable, though the half-lotus position is also acceptable. During the exercise, the flow of qi is strong and the energy field around the body is large. The hands move with the energy mechanisms planted by your shifu. When the hand movements start, the heart follows the movement of the thoughts. When strengthening the supernatural powers, keep the mind empty, with a slight focus on both palms. The centers of the palms will feel warm, heavy, electric, numb, as if holding a weight, etc. But don’t pursue any of these sensations—just let them happen naturally. The longer the legs are crossed, the better; it depends on one’s endurance. The longer you meditate, the more intense the exercise is and the faster the energy grows. Don’t think about anything when doing this exercise—no thought is involved—and ease into stillness. Gradually enter into stillness from the dynamic state that seems calm, but is not actually stillness. But your main consciousness must be aware that you are doing the exercise. 

Verse:

Youyi Wuyi⁶⁵

Yinsui Jiqi⁶⁶

Sikong Feikong⁶⁷

Dongjing Ruyi⁶⁸  

Conjoin the Hands (Liangshou Jieyin) – Sit with legs crossed in the lotus position. Relax the entire body, but don’t become too loose. Keep the waist and neck upright. Tuck in the chin slightly. Touch the tip of the tongue to the hard palate, leave a space between the teeth, and close the lips. Gently close the eyes. Fill the heart with compassion. Assume a peaceful and serene expression on the face. Conjoin the hands in Jieyin at the lower abdomen, and gradually enter into stillness (Fig. 5-1). 

First Mudra – When the hand movements start, the heart follows the movement of the thoughts. The movements should follow the energy mechanisms planted by your shifu. They should be carried out in an unhurried, slow, and smooth way. Slowly raise both hands in the Jieyin position until reaching the front of the head. Then, gradually turn the palms to face upward. When the palms are facing up, the hands will have reached their highest point (Fig. 5-2). Next, separating the hands, draw an arc over the head, turning them out to the sides until they reach the front side of the head (Fig. 5-3). Immediately after, slowly lower the arms. Try to hold the elbows inward, with palms facing up and fingers pointing toward the front (Fig. 5-4). Next, straighten both wrists and cross them in front of the chest. For males, the left hand goes outside; for females, the right hand goes outside (Fig. 5-5). When a straight line is formed by the arms and hands, rotate outward the wrist of the hand on the outside, with the palm turned to face upward. Draw a semicircle, and turn the palm to face upward with fingers pointing toward the back. The arm should use some force. Turn downward the palm of the hand that was inside after crossing in front of the chest. Straighten the arm. Rotate the arm and hand so the palm faces outward. The arm in the lower front of the body should form an angle of 30° with the body (Fig. 5-6).  

Second Mudra – Following from the previous position (Fig. 5-6), the upper hand moves to the inside. Turn the palm of the upper hand toward the body and simultaneously move the lower hand up. The movement is the same as in the first mudra, with the left and right hands switched. The positions of the hands should be exactly the opposite of before (Fig. 5-7). 

Third Mudra – Straighten the right wrist for males (left for females) with the palm facing the body. After the right (or left) hand moves across in front of the chest, turn the palm to face down and move it down to the lower front where the shin is located. Keep the arm straight. Males, turn the left wrist (females, the right) while moving it up and passing the right hand with the palm facing the body. At the same time, move the palm toward the left (females, the right) shoulder. When the hand has reached its position, the palm faces up and the fingers point forward (Fig. 5-8). 

Fourth Mudra – This is the same mudra as shown above, but with the hands in opposite positions. The left hand for males (right for females) moves on the inside, and the right hand (left for females) moves on the outside. The movements just switch the left with the right hand. The hands are in opposite positions (Fig. 5-9). When doing all four mudras the movements are continuous, without interruption. 

Reinforcing Sphere-Shaped Supernatural Powers – Continuing from the fourth mudra, the upper hand moves on the inside with the lower hand moving on the outside. For males, the right palm (females, the left palm) gradually turns and moves down toward the chest area. The left hand for males (right for females) moves up. When both forearms reach the chest and form a horizontal line (Fig. 5-10), pull the hands apart toward the sides (Fig. 5-11) while turning the palms to face downward. When the hands extend beyond the outsides of the knees, bring the hands to waist level, with the forearms and the wrists at the same level. Relax the arms (Fig. 5-12). This position draws internal supernatural powers out to the hands for reinforcing sphere-shaped supernatural powers. When supernatural powers are being reinforced, the palms will feel warm, heavy, numb, as if holding a weight, etc. But don’t pursue these sensations—let them happen naturally. The longer the position is held, the better. Hold it until you are too tired to endure it. 

Reinforcing Pillar-Shaped Supernatural Powers – Following from the previous position, rotate the right hand (females, the left) so the palm faces upward and, at the same time, move it toward the lower abdominal area. When the hand has reached its position, keep the hand at the lower abdomen with the palm facing up. At the same time, while that hand is moving, lift the other hand and simultaneously move it toward the chin. Keep the hand as high as the chin and have the palm face downward. The forearm and the hand should be at the same level. At that time, both palms should face each other and stay in that position (Fig. 5-13). That reinforces pillar-shaped supernatural powers, such as “palm thunder,” etc. Hold the position until you feel that it is impossible to hold any longer. Next, with the upper hand, draw a semicircle in front of you while bringing the hand down to the lower abdominal area. Simultaneously lift the lower hand until it is right below the chin while turning the palm to face down (Fig. 5-14). That arm should be at the same level as the shoulder, with the two palms facing each other. This strengthens the supernatural powers, too, only with the opposite hand positions. Hold the position until the arms become too tired to endure it.

Serene Cultivation – From the last position, draw a semicircle downward with the upper hand (Fig. 5-15), bringing the hand down to the lower abdominal area. Conjoin the hands in Jieyin and start the serene cultivation. Stay in stillness. The longer the better. 

Ending Position – Press the hands together in front of the chest in Heshi (Fig. 5-16). Come out of stillness and the lotus position.

Basic Requirements and Points to Note for Falun Gong Practice 

1. The five exercises of Falun Gong can be done consecutively or selectively. But it is usually required that you begin with the first exercise. Also, it is best to do the first exercise three times. Of course, the other exercises may still be done without doing the first one. Each one can be done on its own. 

2. Each movement should be done accurately and with rhythm. The hands and arms should move smoothly up and down, back and forth, left and right. Following along with the energy mechanisms, move unhurriedly, slowly, and smoothly. Do not move too quickly or too slowly. 

3. You must keep yourself under the control of your main consciousness during the exercises, as Falun Gong cultivates the main consciousness. Do not deliberately seek swaying. Restrain the swaying of the body when it does occur. You may open your eyes if you have to. 

4. Relax the whole body, particularly the knee and hip areas. If you stand too rigidly, the meridians will remain obstructed. 

5. During the exercises, the movements should be relaxed and natural, free and unconstrained, easy and unencumbered. The movements should be firm yet gentle, with some force yet no rigidity or stiffness. If this is done the results will be more noticeable. 

6. Every time you finish doing the exercises, you end the movements but not the cultivation mechanisms. To end the exercises, you need only to do Jieyin. Ending with the conjoined hands means the end of the movements. Do not put an end to the cultivation mechanism using intention, however, because the Law Wheel’s rotation cannot be stopped. 

7. Those who are weak or chronically ill may practice according to their conditions. They may do the exercises less or choose to do any of the five. As to those who cannot perform movements, they may sit in the lotus position instead. Whatever the situation, you should continue to practice. 

8. There are no special requirements in terms of location, time or direction for the exercises. But a clean site and quiet surroundings are recommended. 

9. These exercises are done without using any directing with thought, and that way you will never go awry. Do not mix Falun Gong with any other system of cultivation. Otherwise, the Law Wheel will become deformed. 

10. When you find it really impossible to enter into stillness during the exercises, you may chant your shifu’s name. As time passes, you will gradually be able to enter into the state of stillness. 

11. Some challenges may arise when doing the exercises. This is one way of paying for karma. Everyone has karma. When you sense discomfort in your body, do not consider it an illness. So that your karma may be eliminated and the way for your cultivation paved, some hardships might come soon or early. 

12. If you cannot cross your legs for the meditation, you may do it at first by sitting on the edge of a chair, and you can achieve the same result. But a practitioner must be able to do the lotus position. Over time you will surely manage to do it. 

13. If you see any images or scenes when doing the serene exercises, pay no attention to them and go on with your practice. If you are interfered with by some terrifying scenes or feel threatened, you should immediately remember, “I am protected by Falun Gong’s teacher. I’m not afraid of anything.” Alternatively, you may call out the name of Teacher Li and continue on with your practice.