The Complete System of Self-Healing: Internal Exercises

215 Pages·1986·11.97 MB·English

by  Dr. Stephen T. Chang

THE
OF
INTERNAL
EXERCISES
StepheCnh ang
B Dr. T.
y
Tao Publishing
Acknowledgements
The authgorra tuelflayc knowledgtehses upportan dh elopf :
VeraB rown
HelenCehan g
ShirlDeayh n
MakoH ayam izu
SamM atthew
Ed McLean
RicMki lelr
BjornO verbyeM,. D.
Grace RoesslePrh,. D.
Cecilia RoseMn.fDe.l d,
EugenSec hwartz
AlicSee ingeur
JoelS eigneur
Leonard WorthingtoJn.,D .
Aboutth e Author
Stephen TChhoamnaigssa ni netrnatiaolnlwyel -lknowns cohlarH.i s
grandmowtash eamr astehry-spinc,wi hailhee frat hewras both personal
phsyciina toE mpressT se-Shaind t hefi rstC hineamsbea ssadtoort he
UnitKeidn dgom.D rC.h anhga bese ntr aniedi nb otChh iense anWde stern
medicei,an ndi na didtitoonh imse dicdaoclt odre gr,eeh eh olddsoc tor
degreeisnl wa,p hisloohpy,a ndt heol.oH gey lceturesw orldi-dweo n
variouass pecotfsT aois,ma ndh e tihsfe ou ndeorf t hFeo undatioofTn a .o
Hei sa lstoh aeu thoof:r
TheC ompleBtoeo ko fA cupuncture,
TheG reat Tao,
TheT aoo fS exology,
TheT aoo fM anagement,
and
TheT aoo f HealDiinegtS :e creotfas T hiBno dy.
Severbaolo khsa vbee etnr asnltaedit not enl anggeusa.
Foreword
Iw oulliedt k ot aketi hosp ponrttiuyt ot haenevkry o net hohefo naobrle
readethrsro ughtohuweto rwlhdoh apsu crahsemdyb ooskiscn e1 97.8I
gretalaypp reicatteh ceo ntinsuupooprtu,ws h ihcahs rbeieennof rcbeyd
thosuanodflstt e erosfa pepciratainoidnn qyu.Ii nrr egtarod tlheetts,eIe r s
woluadl lskioet ot aktehc ihsna cteoa poilezot got howsheoe ls etretIsh ave
nohtda cah canet oa nsewrF.ot rh epesoep ,la enodt hwehrows i sthok now
more,I h vaew rittnea notbhoeotrkh waital nls wtehmrean yq uestanido ns
staiyst fhmea yna ppeteisftr ok nowdlgeeT.o lerte atkdhneeora w b othuet
spuplenmtteaioonfasg eramta nmyo rhee ianltgeh cniquaensnd e wc on­
cepatnscd rro ectisto otn hoel tdxe ,t hIa vceha ngtehdte i ftrloeTmh eB ook
of
ofI nterEnxaelr citsoeTsh eC ompleStyes temS elf-HealIinnegsd.at of
shwoinogn loynre o mo,t hnee bwo koo pentsh deo otrot heen eth ioreusI.
havdeeo vtefdo rtyyea rosfi t nneseir vseercah,e xepiren,c eamnedtu ilcous
selecttomi akoesn u re ttt hhteace hniqwuiteihsnti hsbo oarek:
*A bsoelltruuyet T aoitsectah gis(n suacsth h peri cnpilem iodnfa n d
boduyni ficna.t) io
*A bslouetlsyc ifiec.n ti
*Provetnop ossssge rehaaetl ivnagel .u
*A bosleultnya tau(lqre uiepn,mwt hiccuahs beods iilmyab lnaec,si s
nonte ed.e d)
*Abosleultys fae( nsodi e-feecfts)fr eaefn rmdo t imoers pcae
liimtant.si o
<
Ih opey ouw ieljnlyo t ihsb oomko re,g ianm orreci ehsi nh aelanthd
knwoeldgfoerm i tan,hd e mlopr oeft howsheoar es fufreiwnigth t haiedo f
it.
SetphTe.nC hang
An Important NTootT eh eR eader
Thisb ookw as writtoenlny t oi ntroducIen ttehrneEa xle rciosfe s
Taoismas a gestuorfeg oodwiSlinlc.e c ertain exercises, special
techniqueansd,t eachinwghsi careh introdumcaedybe newt oce rtain
sociiees,ts inceh uman beinargesc omplicanatde dde licaint ceo nstitu­
tion, ands inecev eryi ndiviisd duialef frentp,l easec onsuylotu r
physibceifoanyr oeut ryan yo ft hceo nteonftt shis bookf,or y ouorwn
protection.
Thea uthoarn tdh ep ublishsepre cificaldliys clailmi abiliftoyran y
lososrri ski ncurrbeydt hues eo ra pplicaotfani yo no ft hceo nteonfts
this book.
TableC ontents
of
FOREWORD . . . . . .. .. . . . . .. . . . . .. . ... . ... . ..7 . ..
.
IN'TR.. ODUCTION . . . . . . . . .. . . . . . .1 3. . . . . . . . . . . . . . . .
PART UNDIERL YING PRINCIPLES
1.T AOISM . . . . . . . . . .. .. .. 1..9 .. .. .. .. . . . . . . . . .
.
TheT aoo fP hilohsyo p. . . . . . . . .2 1. . . . . . . . . . . . . . .
.
The Taoo fR evitalization . . . . . . .. .. .2. 1 . . .. . . . . . . .
The Taoo fB alanced Diet. . . . . . . . .2 2 . . . . . . . . . . . . . .
The Taoo fF orgottFeoon dD iet. . . .. .. .. .. 2 3.. . . . . .
The Taoo fH ealing Art . . . . . . . . .2 5. . . . . . . . . . . . . . .
The Taoo fS exW isdom . . . . . . . . .2 5. . . . . . . . . . . . . . .
The Taoo fM astery . . . . . . . . . .2 6 . . . . . . . . . . . . . . . .
.
The Taoo fS ccess. . . . . . . . . .2 7. . . . . . . . . . . . . . . . .
u
2.TH E ENERGY THEORY . . . . . . . . .2 9 . . . . . . . . . . . . . .
The Nature ofEn ergy . . . . . . . . . 3.0 . . . . . . . . . . . . . . .
.
Energyan d the Human Body . . . . . . . 3. 1 . . . . . . . . . . . .
.
3.TH E CIRCULATION THEORY . . .. . . 35
. . . . . . . . . . . . .
4.TH E SEVENG LANDS THEORY 39
. . . . . . . . . . . . . . . . .
5.THE NERVE THEORY . . . . . . . . 45. . . . . . . . . . . . . . . .
.
PART ll LIVING WITH THE WHOLE BODY
6. THE INTERNAL EXERCISES. . . . . . . 4.9 . . . . . . . . . . .
.
FivEel emenThts eory . . . . . . . 51
. . . . . . . . . . . .. . . . . . •
FivAnimale Exercises. . . . . . . . .5 4. . . . . . . . . . . . . . .
.
EighDti rectioEnxaelr cis.es . . . . . . 63. . . . . . . . . . . . . .
.
TwelvZoed iacE xercis.es . . . . . . .7 9 . . . . . . . . . . . . . . .
.
DeerE xercisfeo rM en .. . . . . . . .. 87. . . . . . . . . . . . . . .
Instructionsf orth e MaleD eerE xerci.s e. .. . .. 8.9 . . . .
The DeeErx ercfiosWreo men. . . . . . . 9.3 . . . . . . . . . . . .
Instructionsf orth e FemaleD eer Exercise . . . .. 59 . . . . . .
PronPeo sitfioorthne DeerE xerci.s. e . . . .9 9. . . . . . . . .
CraneE xerci.s e. . . . . . . . . .1 00. . . . . . . . . . . . . . . . . . .
Instructionsf orth e CraneE xerci.s. e . . . . 1.0 3 . . . . . . .
Th e Standing Crane . . . . . . . . . .1 0.6 . . . . . . . . . . . . . . .
SolarP lexusE xerci.s e. . . . . . . . 1.0 7. . . . . . . . . . . . . . .
TurtleE xerci.s e . . . . . . . . . .1 13. . . . . . . . . . . . . . . . . .
Instructionsf orth e Turtle Exerci.s e . . . . 1.1 4. . . . . . . .
Combiningth e DeerC,r anean, d Turtle Exercis.e s . .1 1.5 . .
SittiPnogs iti.o n. . . . . . . . . .1 17. . . . . . . . . . . . . . . . . .
Standing Positi..o n . . . . . . . .1 19. . . . . . . . . . . . . . . . . .
w al.king . . . . . .1 2.0 . . . . . . . .
. . . . . . . . . . . . . . . . . . •
SleepinPgo siti.o n. . . . . . . . . 1.20 . . . . . . . . . . . . . . . . .
HeadR ubbingE xerci.s .e.. . .. . .. .. .. . . ... . .1. 2 1. .
EyeE xercis.es. . . . . . . . . . .1 22. . . . . . . . . . . . . . . . . .
NoseE xerci.s e. . . . . . . . . . 12.7 . . . . . . . . . . . . . . . . . .
The Ear Exerci.s e. . . . . . . . . 1.2 8. . . . . . . . . . . . . . . . .
Mouth Exercis.es. . . . . . . . .1 3.0 . . . . . . . . . . . . . . . . .
Tonguaned SaliEvxae rci.s. e . . . . . 1.3 0. . . . . . . . . . .
Gum PressurEex erci.s e. . . . . . . .1 3.1 . . . . . . . . . . . . .
Teeth ClickingE xerci.s. e .. . . .. . ... . .. .. ... 1.3.2
Face Rubbing Exercis.e. . . .. . .. . .. ... . ... . . .1 32. .
ThyroidE xercise 133
. . . . . . . . . . . . o • • • • • • • • • • o • • • •
Techniquesf orR elievinPga in .. . . . . . . 13.4 . . . . . . . . . .
Hand,Arm , and UppeBro dyE xerci.s es . . . . 1.3 5 . . . . . . .
Ann and HandP ressing Exerci.s e. . . .. .. 1 .3. 5 . . . . . .
Handan d Arm Exercise 136
. . . . . . . . . . . . . . o o • • • o • •
Lung Exerci.s. e . . . . . . . . . .1 38. . . . . . . . . . . . . . . . . .
Heart Exerci.s e. . .. .... . .. .. . .. .. . . . .. . .. .1 40.
.
Heart EnergizinEgx ercsie . . . . . . . .1 4.1 . . . . . . . . . . . .
Strenthgeninthge Nerves Leading toth e Heart .. . 1.4 2. .
Heart HealingE xerci.s e. . . . . . . .1 42. . . . . . . . . . . . . .
AbdominaSltr engthenExinegr cis.e . . . . .1 44. . . . . . . . . .
WeighRte ductEixoenr ci.s. e . . . .. .. ..1 4.5. .. .. . . . .
StomachH ealinEgx ercsie . . . . . . . 1.4 8. . . . . . . . . . . . . .
LiveErx ercei .s . . . .. .. .. .. . . .. .. .. ... ...1 4..9 . .
KidneyE xerci.s .e . .. .. .. . . . .. . . . . . .. ... 1 ..5. 1 . .
Lower BackE xerci.s e. . .. . .. .. .. .. . .. .. . . 1. 5. 2. .
Sun Worship Exerci.s e. . . . . . .. .. .. .. . .. 1 .5. 4 .. ..
Lower Bodyan d SexuaGll ands Exerci.s e. .. . .. . 1.5 5. .
Toe Wigglinangd Body Stretchin.g . . . . . . .. 1.57 . . . . . .
InternalO rganR elaxat.i o.n . . . . . . .. . . 1. 5 .8 . . . . . . . .
MeridianM assag.e. . . .. .. .. . .. . . .. .. .... ..1 .6 0
.
ADVANCED LIVING
PART ill
7.T AOISTME DITATIVE,C ONTEMPLATIVE AND
BREATHING EXERCISES. . . . . . . . . . 1.6 .9 . . . . . . . . .
MeridiMane ditati.o n. . . . . . . . . . . .1 7.1 . . . . . . . . . . . .
Meditatanidv Ceo ntemplaEtxievrec is.es . . . . . 1.8 2. . . . .
North Star Meditati.o .n . . . . . . . . . 1.8 2. . . . . . . . . . .
CandleligShunlti,g htan,d Moonlight
Contemplat.i o.ns . . . . . . . . . . 1.8 4. . . . . . . . . . . . . .
Concentration E.x e.r .c i.s e. . . . . . . 1.8 4. . . . . . . . . . .
BreathinEgx ercis.es . . . . . . . . . . .1 8.8 . . . . . . . . . . . . .
ReversCer aneI . . . . . . . . . . . .1 8.8 . . . . . . . . . . . . . .
ReversCer anell . . . . . . . . . . 1.9 0 . . . . . . . . . . . . . . . .
BoneB reathing . . . . . . . . . . . . . 1.9 1. . . . . . . . . . . . . .
Energizinangd RelaxiBnrgea thing Exercis.es . . .1 9.2 . .
BrainC leansing Breathing. . . . . . . . . . 1.9 3. . . . . . . . .
BrainC leansing I .. . . . . . . .. .. .. . .1. 9 ..4 . .. .. .
BrainC leansing ll . . . . . . . . . . . . 1.9 6. . . . . . . . . . . .
8.IM M ORTAL BREATHING: SMALL AND LARGE
HEAVENLY CYCLES . . . . . . . . . 1.9 9. . . . . . . . . . . . . .
SmalHle avenlCyy cle. . . . . . . . . . .2 0.1 . . . . . . . . . . . .
Large HeavenlyC ycle. . . . . .. .. .. .. .. . .2 03. . . . . .
.
PART IV BEGINNING ANEW: FINDING
PROBLEMS,
SOLVING PROBLEMS
9.T AOISTHE ALING PRESCRIPTIONS ...........2.0.7
10.C ONCLUSION. . . . . . . . .. .. .. .. .. ..2 .1. 9 .. .. .. .
IN'"D EX . .. .. . . . . . . . . .. .. .. .. .. ... ... .2.. 2 .2.. .. ..
Introduction
We spenodu rl ivefsu lfilltiwnobg a sipch ysicnaele dtso m aintain,
nouriresvhi,t alainzdep ,r oloonugrl iveTsh.e saree :
1.Co nsumpt(ieoant ing, drinking, etc.)
2.M otion
a.M ind" movemen(tt"h inking)
b.B ody' 'moveme(nbtr'e'a tahnidno gt hefru nctioofthn esi nter­
nalo rgansan d externlailm bs)
c.S ex
Life cweialsilefe ithoeftr h e tbwaos ciocn ditiisno onts fuolrlp ryope rly
satisfiWeidt.h ocuotn sumptinountr ioefnl tisfi,see xpectetdo c easwei thin
proper
tend aysW.i thout consumptoifon nu trielnitfswe,i lslh orten.
Withomuott iotnh,boe d y wilalt ropWhiyt.h opurt opmeotri otnh,bode y
wilwle aken.I tw as witthh ilsas tc onsideriantm iionndt hatth ean cient
Taoisctresa tetdh eT aoo fR evitalizthaet ipohni,l osanodp mheyth od of
thinkibnrge,a thainndgm ,o ving.
Taoo fR evitaliizsaa t siyosnt eomfm anym ental and physimcoavle ­
mentcsa,l lIendt ernEalx ercisThees .I nternEalx ercihseealans d energize
thien trnealo rgans-thkee ytso y outihm,m uniatgya indsits eaansde ttu,e
health-thrdoeucgehl er,as tmiooonthness, qpureiceitnse,isn osan,t ural­
nessa,n da ni nterneamlp hasis.
The InternalE xerciseares thev eryo ppositeo fe xternealx ercisesWhil.e
externale xeircsess ucash f ootbalbolxin,g , gymnasticsw,e ight-liftingH,a tha
Yogaand, martial arts may producean attractive oufitergure , they oftendo so
Introduction
byd eplethetin ge nergyo ft hinete rnal organs,th erebyc ausingn oto nly any
numbeorf i llnessebsu,alt s op rematurea gingTh.e fatigues,tres s,s train, pain,
and cotnortionasssoc iated witthhe externale xercisedsi sprutth e delicate
organic functions. Sincere sponsbiliitfoyrth ebod y'sre generativeproces ses
and defenasesg ainsditsease -ca using agelnitsie nsthe internalo rgans, disrupt­
ingthe ir functionwilsl impair thebod y'sa bilyi ttore place olodr w ornce lls
andfi ghto ffg enns and viruses. The internalo rgansd ow hathitc km usclescan
not do:p rotectth ebod ya gainsatg ean d disease. The InternalE xercises,in
tum, protect,h ealan,d energize theo rgans. And whinetenrn alo rgansare
healthy ,a ttractivefi gures naturally result.
The creatoofrt hissy stoefmm ovemenwtasst ehY elolwE mperor,w ho
was aal fsaot hoefrT aoistmh, es ciencep hainldo soopfhl yi faned
longevHiitsoy r.i giunnalt,r ansnlaamtefe odthr e T aoo fR eviatilaztiiosn
YangS henSgh u. Oned ecfiantneh lea ttteerrmas thaec hiveemenotfa
happhye,a ltahnydl, o nlgi tfhero ugthh uet ilizamteinotananl d o pfh ysialc
movementtsop revenatn dc orrecatll a limetsn,re vesret haeg inpgr oces,s
andi mprovalel f unctiooftn hsebo dy.
Taoo fR evitalihzaatsai sointx h ousayenard l onhgsi tooryf s ucecs.s
Upon realiziitnesgn ormoumse dicipontaelna t,lit hYee lolw E mperorg ave
theT aoo fR evitalitzhateti it'ol'neT hFeoe rmosotfT heriaepsI'n't .ehT ao
TeC hinLgao,T- sec alliettd h 'e' bestth erapeumteitch od pfroomro ting
and prolongliinfge I'tre'sv. e renatn df aithfpurclat itioaren emrsu ltdiitu­
nous.A ndi tw ase ffecetvievne wihetsen x pansiev tecahinwgesre f rag­
menteadn dd iarsranged.
Manyv ersioonfts h Tea oo fR eviitazatlieoxni setac,h w ith appropriate­
lyd escripntaimveesT .h esnea mesh,o wevedro,n otre flectth etru e
mean inga ndfu nctiooftn h Tea oo fR evitialaztio.On nev ersioinsT a o-Yin,
whcihm eantsh uet ilizaotfti hoonu gthoto,la sn,dc ertainbod ym ovements
tog uidteh efl owo fe nergtoyh eaali lmeonftal sl k inds. Presenlty,th is
versioofnt hTea oo fR evitaliizsia mtmieonns epolpyu lar inJa pan .D o-in,
asi itsc alleidnJ apainst,a ughtin Doc-liunb s wareh iocrganhi zedi ne very
city,v lilgaeandne ighborhooCdl.u mbe mbersm eeotn coer m any timeas
,
weekt ohe lpa nde ncoureaagceoh th eri nt hep ractoifsc eel ecmteetdh ods
ofD o-int,h erebpyre ventngi andt reatidnigs easTehsef. o rmo fT aoo f
Revitalizthaattii spoo pnu lari nC hiniasC hi-Kunalgs,o caNlelied- Kung.
The termC hi-Kutnagrn slatteoBs r eaitnhogr E negrizing Exerciess.T he
term Nei-Kutnragns latetso I nternaElx ercises.
In hiCna,a s cietnicfi tusdy was conducotneC dh i-Kuntgh erapyb yDr .
Pao LingH.i wso rkp,u lbisheidnG uoliRne searRcehp oinrvotlv,ed 2,873
14