Daoyin jing (Gyymnastics Scripture)

Master Redpines Method of Gymnastics

[1a] Master Redpine [Chisongzi] was the Lord of the Rain under the Divine Farmer [shennong].
He could follow the wind, freely rising u[ and sinking down. He was active well into the time of High
Toil [Goaxin].
Today we still have his method of gymnastics, which supposedly expels the hundred diseases,
extends ones years, and prolongs life. It runs as follows:
When you first rise in the morning, spread a mat and exercise facing east. Stop when
your breath has reached full depth or after five respirations, if your breath is still shallow. The exercise
should be undertaken regularly every day. Over a longer period, you will feel a definite improvement.
The Exercises
1. Stand on your mat. Interlace your fingers above your head. Stretch up, then bend to the
ground. Continue for five breaths. This fills the abdomen with energy.
2. Lie down on your right side and try to touch the ground to your left with your elbow. Then
stretch the left arm as much as you can and reach beyond your head. [1b] Repeat the exercise
with your right arm while lying on your life side. Continue for five breaths. This stretches the
muscles and the backbone.
3. [Lie on your back.] Place both hands around your right knee and pull it up towards your waist
and groin, raising your head at the same time to meet it. Repeat with the left knee. Continue
for five breaths. This stretches the hips.
4. Place your right hand on your left knee, raised above your hip. Then stretch your left hand
upward as far as you can. Repeat on the other side. Continue for five breaths. This expands
the energy of the chest and abdomen.
5. Place your left hand next to your hip and pull down. At the same time, stretch your right arm
upward as far as you can. Repeat on the other side. Continue for five breaths. This expands
the energy in the center of the body.
6. [Sit up or kneel.] Fold your arms across your chest. Turn your head left and right. Hold your
breath as long as you can. This stretches the face and ear muscles. It expels pathogenic energy
and prevents it from reentering the body.
7. Link your hands behind your back and below your buttocks. Turn your torso to the right and
left as far as you can. This opens the vessels of the blood energy.
8. Interlace your fingers and stretch your arms above your head [with palms facing outward].
Turn left and right in an easy rhytm. This expands the energy of the lungs and the liver.
9. Fold your hands across your chest. Turn left and rught as far as you can. This expels tense and
restive energy from the skin.
10. Interlace your fingers and bring the hands to your shoulders, right and left. This expands the
energy of the skin.
11. Interlace your fingers and bring the hands to your shoulders, right and left. This expands the
energy of the skin.

12. Stand up straight. Stretch your calves left and right [by bending over]. This expands the enrgy
of the legs.