Six Health-Promoting Exercises for the Lesser Fullness of Season to Regulate the Body and Prevent Disease
Health preservation during the Lesser Fullness of Season can begin with the following traditional exercises:
I. Lesser Fullness of Season Seated Exercise
The original text from "Zunsheng Bajian" is as follows: "Governed by the Shaoyang Triple Burner Qi. Corresponds to the Pericardium (Hand-Jueyin) Wind Wood of the season. Seated Exercise: From 3-5 AM daily, sit upright. Raise one hand while supporting the other on the thigh. Repeat on both sides 3-5 times. Knock teeth, practice breathing exercises, and swallow saliva. Treats: Accumulation of pathogenic toxins in the lungs and chest, fullness in the chest and hypochondrium, palpitations, red face, red nose, yellow eyes, vexation and pain in the heart, heat in the palms, and various pains."
The Lesser Fullness of Season is named after the summer crops, whose grains are beginning to fill but are not yet fully ripe. In the human body, this time corresponds to enhanced physiological functions and vigorous metabolism. This exercise method is named "Lesser Fullness of Season" because it is specifically designed to conform to the characteristics of this season. It is suitable for practice from the start of the Lesser Fullness of Season until the beginning of the Grain in Ear. Summer-heat is the primary Qi of summer, corresponding to the heart organ in the five Zang. Therefore, this exercise primarily addresses symptoms like a red face, vexation, palpitations, and heat in the palms, which are related to summer-heat. Furthermore, when Heart-fire is excessive, it can over-restrain the Lung-metal, leading to lung-related symptoms such as fullness in the chest and hypochondrium, and a red nose. Practicing this method helps prevent and treat these conditions.
Specific Method: From 3-7 AM daily, sit upright. Raise one hand with the palm facing up and press the other hand down with the palm facing down, 3-5 times each. Then, knock your teeth 36 times, regulate your breathing, and swallow your saliva nine times, directing it to the Dantian. It can treat: chest and hypochondriac distension, heart palpitations and anxiety, red face and nose, yellow eyes, vexation and heart pain, and heat in the palms caused by the accumulation of pathogenic factors in the lungs.
II. Exercise for Treating Hypotension
Indications: Long-term practice of this exercise can help raise low blood pressure.
Specific Method: (1) Stand with feet together and arms hanging naturally, palms close to the outer thighs, with the fingertips of the middle fingers touching the Fengshi acupoint. Lift the crown of the head, press the tongue against the palate, and clear the mind. Close your eyes gently. Bend the elbows and slowly raise your hands until your palms face your breasts, about 10 cm away. Visualize two rays of white light shooting from your palms into your breasts. Visualize two streams of Qi rising from the abdomen to meet the white light inside the breasts. Hold this position for about 20 minutes, then end the exercise naturally. (2) Stand naturally with feet shoulder-width apart, arms hanging naturally, palms facing inward, with the fingertips of the middle fingers touching the Fengshi acupoint. Lift the crown of the head, press the tongue against the palate, lift the anus, and clear the mind. Relax the entire body. Raise your arms to shoulder level, as if swimming and scooping water up to the top of your head. Bring your hands down from the top of your head, over your face, and stop at your breasts, with palms facing inward, about 10 cm away. Visualize two rays of white light from your palms shining directly into the breasts. Visualize two streams of Qi rising from the lower abdomen to meet the white light. Hold this position for 20 minutes, then lower your hands to end the exercise naturally.
III. Spine Exercise
Indications: Can enhance the function of the spinal nerves. The central nervous system includes the brain nerves and spinal nerves. There are 12 pairs of brain nerves and 31 pairs of spinal nerves (including 8 cervical, 12 thoracic, 5 lumbar, 5 sacral, and 1 coccygeal pairs). Spinal nerves control the movement of the trunk and limbs, most skeletal muscles, and many visceral activities. Enhancing the sensory conduction of the posterior roots of the spinal nerves can activate visceral and trunk functions and help prevent cancer. It is particularly effective for cervical spondylosis, lumbar muscle strain, and back pain.
Specific Method: Begin in a standing position. Look straight ahead. Place your palms on the front of your thighs. Slightly round the chest, pull in the abdomen, bend your knees, and squat down, tucking in your buttocks. Lower your head until your palms touch your knees. Slowly straighten your body, lift your chest, and tilt your head back to bend the spine backward. Squat down to touch your knees, then straighten up, lifting your chest and tilting your head back. This is one repetition. Repeat 36 times in total.
IV. Danzhong Visualization Exercise
Indications: Myocarditis, pneumonia, pharyngitis, tracheitis, etc.
Specific Method: Stand naturally with feet shoulder-width apart, arms hanging naturally, palms facing inward, with the fingertips of the middle fingers touching the Fengshi acupoint. Lift the crown of the head, press the tongue against the palate, lift the anus, and clear the mind. Relax the entire body. Visualize the Danzhong acupoint between the breasts. Prolonged visualization of this point can harmonize Yin and Yang and connect the upper and lower body. Visualize for 20 minutes each time, once in the morning and once in the evening daily.
V. Jianjing Visualization Exercise
Indications: "Exposed shoulder wind," periarthritis of the shoulder, shoulder pain, and osteoarthritis of the shoulder joint.
Specific Method: Stand naturally with feet shoulder-width apart, arms hanging naturally, palms facing inward, with the fingertips of the middle fingers touching the Fengshi acupoint. Lift the crown of the head, press the tongue against the palate, lift the anus, and clear the mind. Relax the entire body. Visualize the Jianjing acupoint. This can increase the effect of Qi and blood on the upper limbs and enhance their physiological functions. Visualize for 20 minutes each time, once in the morning and once in the evening daily, while standing and relaxing.
VI. Moxibustion at the Duoming Acupoint Exercise
Indications: Treats erysipelas.
Specific Method: Can be practiced while standing or sitting. Use a moxa stick to moxibust the Duoming acupoint for 10 minutes. The erysipelas will change color immediately. Perform moxibustion twice daily, in the morning and evening. The Duoming acupoint is located at the midpoint of the line between the Jianliao acupoint and the Chize acupoint at the elbow.