(I) Minor Snow Sitting Meditation (Mid-10th Lunar Month)
Specific Method: Between 3 and 7 AM daily, press your left knee forcefully with your left hand, and pull your left elbow towards the right with your right hand. Then, switch: press your right knee with your right hand and pull your right elbow towards the left with your left hand. Repeat each side three to five times. Next, tap your teeth together 36 times, regulate your breathing, and swallow your saliva nine times, guiding it down to your Dantian (lower abdomen). This can treat: dislocated elbow, rheumatism and heat toxins, abdominal swelling in gynecology, hernia, enuresis, urinary retention, hematuria, testicular swelling, testicular hernia, clubfoot, convulsions, swollen and painful joints, muscle cramps, impotence, spasms, etc.
(II) Dry Bath Massage
Indications: For preventing influenza.
Specific Method: This can be practiced while standing or sitting. Relax your entire body. Rub your palms together until they are warm. First, massage your face 64 times. Then, use your fingers to comb your hair from the front of the head to the back and the sides 64 times until your scalp feels warm. Next, rub the soles of both feet with your palms, 64 times each. Finally, rub your chest, abdomen, and back until they are warm. This completes the dry bath.
III. Knee-Holding Guided Exercise
Indications: Lower limb pain below the knees and lower limb numbness.
Specific Method: Sit upright on a chair with your feet shoulder-width apart. Your thighs and calves should form a 90-degree angle. Keep your torso straight, relax your entire body, and slightly tuck in your chin. Breathe evenly. Keep your right foot firmly on the ground, lift your left knee, and hold the lower part of your left calf with both hands, pulling it forcefully towards your abdomen. Repeat 36 times. Then, keep your left foot on the ground, lift your right knee, and hold the lower part of your right calf with both hands, pulling it towards your abdomen 36 times. This can promote smooth qi and blood flow in the lower limbs and clear the meridians.
(III) Arm Rotating and Breath Regulation Exercise
Indications: Upper arm pain and upper arm numbness.
Specific Method: Stand with your feet together and your arms hanging naturally at your sides. Your palms should be close to the outer thighs, with the middle fingertips touching the Fengshi acupoint. Lift your head slightly, touch the roof of your mouth with your tongue, and clear your mind of distractions. Face south, relax your entire body, and expel distracting thoughts. Inhale slowly through your nose, visualizing the breath reaching your Mingmen acupoint. Then, exhale slowly, visualizing the qi traveling from Mingmen to your navel. One complete inhale and exhale is one cycle. Next, gaze straight ahead. Raise your arms forward and up over your head until they are straight, with your palms facing each other and fingertips pointing up. Rotate your palms forward and outward three times, then backward and outward three times. Relax your arms and let them hang naturally at your sides. This is one repetition. Perform seven repetitions in total. Then, with your arms relaxed at your sides, turn your palms to face backward and push your arms back seven times. Perform the push slowly, visualizing "pathogenic qi" being expelled from your Laogong acupoints.
(IV) Supine Guided Exercise
Indications: Diseases of the nine orifices and coldness and weakness in the lower limbs.
Specific Method: Lie on your back on a hard board bed. Extend your legs straight and together, then bend your knees and bring your heels close to your buttocks. Reach your arms back and grab your feet. Pull them upwards while simultaneously arching your chest and lifting your head. Repeat this 36 times.
(V) Foot Massage Exercise
Indications: For treating lower limb weakness.
Specific Method: Sit on a bed or sofa. Bend your left leg, grasp your left toes with your left hand, and rub the sole of your left foot with your right hand 108 times. Then, repeat the process for the right foot. Next, tap your toes. Press your big toe onto your second toe and tap them together. Start with 36 taps, and once you are accustomed to it, increase to 108 taps each time. Perform these two exercises once in the morning and once in the evening. The feet contain the Spleen, Bladder, Kidney, Gallbladder, Liver, and Stomach meridians, as well as the Yin and Yang Qiao and Yin and Yang Wei vessels. They concentrate the meridians of the entire body, making foot movement crucial for the whole body.
(VI) Waist Guided Exercise
Indications: For treating waist weakness.
Specific Method: Stand with your feet apart, shoulder-width apart, and your arms hanging naturally at your sides, with your palms close to the outer thighs and your middle fingertips touching the Fengshi acupoint. Keep your head straight, touch the roof of your mouth with your tongue, and distribute your weight evenly on both feet. Clear your mind to achieve a state of emptiness, quiet, and relaxation. (1) Turn your palms downward and lift your arms to shoulder level. Turn your palms to face forward and bring your hands together in front of you at a 45-degree angle. Slightly lean your upper body forward and gaze at your hands. Grip the ground with your toes and rub your hands together 36 times. Then, circle your arms around your hips to your back, with your palms pressing against your Shenshu acupoints (kidney area). Rub up and down over the Shenshu acupoints. One up-and-down motion is one repetition. Perform 36 or 64 repetitions. (2) From the same standing position, let your arms hang naturally. Turn your head and torso to the left as far as possible, with your arms following naturally. Then, turn to the right as far as possible. One left and right turn is one repetition. Perform 108 turns. Practice once in the morning and once in the evening.