Set 7  Four Directions Exercise

Yin and Yang Both Appear gives birth to the Four Directions,
refine the spirit and empty the rational mind to become enlightened.
One must know where the key to the workmanship lies,
When the breath is sufficient and the spirit whole, the golden pill will mature.

1) Preparation

The movement method is exactly the same as for Extreme Emptiness Exercise, Preparation Postures. (see Illustrations 1-1, 1-2, 1-3, 1-4)

2) Raise Up and Press Down

The  previous movement pauses slightly, after regulating the breath by breathing out and in two times, both legs extend and straighten, naturally standing erect. At the same time, both arms revolve to the outside, both hands follow this turning inward and raising upward, the heels of the palms stop just below both breasts.  The fingertips of both hands face front; the palms face up. At the same time as this, the dan tian sinks inward, breathe in. The tongue presses against the upper palate, the teeth are slightly closed, the eyes look toward the front. (Illustrations 7-1 and 7-2)

The  previous movement does not stop, the body’s center of gravity lowers, both legs bend at the knees squatting down and changing into a horse stance. At the same time, both arms revolve inward, both elbows close as if carrying something, the hands turn toward the front of the body in an arc shape and press down, stopping at the front of the abdomen. The palms face down, the fingertips face forward. At the same time, the dan tian sticks outward, breathe out. The tongue is close to the lower palate; the teeth are lightly closed. The eyes look slightly downward, the intention is on the dan tian, the breath circulates through both the Du Mai and the Ren Mai. (Illustration 7-3)

3) Four Directions, Left Posture

The  previous movement pauses slightly, the body’s center of gravity moves shifting slightly to the right, the body turns left 90 degrees, the left heel leaves the ground pulling back to stop at the front of the right foot and changing into a left high empty stance. At the same time as this, both arms revolve outward, both hands from the front of the abdomen turn up toward the left and push up from underneath in an arc shape. The left hand is in front at the same height as the shoulder, the fingertips face front and upward, the palms face up;  the right hand stops at the inside of the left elbow joint, the fingertips face front, the palm faces up. When pressing the palms upward, the dan tian sinks inward, breathe in. The tongue pushes against the upper palate, the teeth are slightly closed. The eyes follow the turning of the body, the intention is on keeping the index fingers and the thumbs open. (Illustration 7-4)

The  previous movement does not stop, the left foot steps out half a step to the front, the toes close inward, the left leg bends at the knee squatting down; the right leg bent knee extends straight changing into a left bow stance. At the same time as this, use the waist to drive both palms, the arms revolve inward, both hands in front of the chest turn a vertical circle, afterward, again toward the left and up crossing, turning over and pushing out. The fingertips of the left hand face right, the palm faces front at the same height as the shoulder; the right hand stops at 10 centimeters below the left hand, the fingertips face up, the palm faces forward. At the same time as this, the dan tian sticks outward, breathe out. The tongue is close to the lower palate, the teeth are lightly closed. The eyes look to the left and front, the intention is on the palms Lao Gong acupuncture points. (Illustration 7-5) 

4) Turn Right, Small Conclusion

The  previous movement pauses slightly, the body turns right 90 degrees. After regulating the breathing in and out two times, both legs extend straight, naturally standing erect. At the same time, both arms revolve to the outside, both hands follow this turning inward and raising upward, the heels of the palms stop just below both breasts. The fingertips face front, the palms face up. At the same time as this, the dan tian sinks inward, breathe in. The tongue pushes against the upper palate, the teeth are slightly closed, the eyes look toward the front. (Illustration 7-6)

The  previous movement does not stop, the body’s center of gravity lowers, both legs bend at the knees squatting down and changing into a horse stance. At the same time, both arms revolve inward, both elbows close as if carrying something, the hands turn toward the front of the body in an arc shape and press down, stopping in front of the abdomen. The palms face down, the fingertips face forward. At the same time, the dan tian sticks outward, breathe out. The tongue is close to the lower palate, the teeth are lightly closed. The eyes look slightly downward, the intention is on the dan tian, the breath circulates through both the Du Mai and the Ren Mai. (Illustration 7-7)

5) Four Directions, Right Posture

The movement methods are entirely the same as for Both Appear Left posture, but the left and right sides are reversed (Illustrations 7-4 and 7-5)

6) Return to the Beginning, Closing Posture

The  previous movement pauses slightly, the body turns left 90 degrees. After regulating the breathing in and out two times, both legs extend and straighten, naturally standing erect. At the same time, both arms revolve to the outside, both hands follow this turning inward and raising upward, the heels of the palms stop just below both breasts. The fingertips face front, the palms face up. At the same time as this, the dan tian sinks inward, breathe in. The tongue pushes against the upper palate, the teeth are slightly closed, the eyes look toward the front. (Illustration 7-8)

The movement methods are entirely the same as for Extreme Emptiness Exercise, Blend the Elements with one breath (see Illustration 1-8).

Main Points and Functions

When practicing Four Directions Exercise one must pay attention to: “comprehending emptiness replacing strength, the breath sinking to the dan tian.” This also is the practice for any breath exercise, inner workmanship, workmanship at the beginning the principle aim is to understand the significance of the first main requirement. Without comprehending emptiness and replacing strength, the breath then is not easy to sink down to the dan tian. In practicing China’s Wudang Daoist Qigong, regard cultivating breath as the master, cultivating the breath in the shapes of the postures, certainly requires the intention, breath, circulation in the channels. The breath follows the waist opening, as an expression of the Chong Mai and Du Mai., kidney breath is full, and then the inner breath circulates through the whole body, penetrating everywhere. In movement, strive for stillness; in stillness, create motion; movement and stillness give birth to each other, then  the inner breath guides the postures as they change into another, the movement has no end. Revolving left turning right, rising and lowering, entering forward or retreating backward, all help the person’s inner breath connect and travel, the inner strength circulate through the outer form.

The practice of Four Directions Skill also requires the achievement of: earnestness and attentiveness, inside and outside as one. The movements of the whole body and the breathing in and out must be completely together. Pay attention to: the three centers must be combined, the three intentions must be connected, the five elements must be expressed in sequence. Within the mind comfortable and natural, completely lacking agitation or angry feelings. The three centers that must be joined are the crown center Bai Hui acupuncture point  which moves down while breathing in upper breath (also called yang breath), the foot centers Yong Quan acupuncture points which move up while breathing in lower breath (also called yin breath), the hand centers Lao Gong acupuncture points which return and withdraw while breathing in middle breath. Thus from above breath easily descends, from below breath easily rises, middle breath also easily with returning consequently are able to completely return as one, withdraw with secrecy,  collect in the dan tian. The three intentions, are certainly the heart intention, the breath intention and the strength intention these three connect to become a whole body.

The five elements must follow in sequence, they point to the outer form’s entering, leaving, looking around, looking side, and centering, moving and stillness change and transformation must with the body inside heart, liver, spleen, lungs, kidney, the five organs Breath be joined together and circulating, inside moves outside follows.

Regulate the breathing, concentrate the spirit, and gather the Breath, in the main and collateral channels breath flows and circulates smoothly and without impedance, following a circle with no end, the Breath and blood can flow through the whole body, like a river flowing and not ceasing, flowing through one hundred channels, inside and outside simultaneously, the body and mind become strong and healthy.

Practice Method:

Each time, practice 6 times or 9 times to make one set. Practicing again and again in succession is fine. The size of the movements, large or small, high or low is not restricted, but depends on the age or youth, the extent of physical strength, and the strength or weakness in the physique of the one who is practicing.

09/16/2022 Terri Morgan