Set 6   Both Appear Exercise

Both Appear Exercise method distinguishes yin and yang,
forget about myself the breath, energy and spirit attain a high level.
The breath in the dan tian appears from the south (qian),
energy and breath from the north (kun) extend to the remote corners of the earth.

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) Yin and Yang Combine with Each Other

The  previous movement pauses slightly. After regulating the breath by breathing out and in two times 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 6-1 and 6-2)

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 toward the front of the body in an arc shape 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 6-3)

3) Both Appear Left Posture

The  previous movement pauses slightly, the body’s center of gravity moves to the right. The body turns to the left 90 degrees changing to left six four stance. The left toes raise up, the heel remains on the ground, slightly pulling back. At the same time, both arms revolve outward and both hands from the front of the abdomen turn upwards describing an arc and lifting from below. The fingertips face forward; the palms face up and stop at the chest below the Qi Men acupuncture point. 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 follow the moving of the body, the intention is on the centers of the feet Yong Quan acupuncture points raising and lifting the breath. (Illustration 6-4)

The  previous movement pauses slightly, the left foot pushes out smoothly to the front a half step, the sole of the front foot presses down and the toes grip the ground. The body’s center of gravity moves forward, the knee of the left leg bends slightly downward; the right leg stretches straight front and presses down, changing to a left bow stance. At the same time, both arms revolve outward, both hands from below the chest turn upward to the front and push up in an arc shape. The fingertips turn forward and up, the palms turn forward and down, slightly higher than the shoulders. 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 into the distance through the space between the thumbs of both hands, the intention is on the palms Lao Gong acupuncture points. The breath circulates through the hand’s Tai Yin Fei channel. (Illustration 6-5)

4) Turn Right Small Closing

The  previous movement does not stop, the body turns right 90 degrees. After regulating the breath by breathing out and in two times 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 presses against the upper palate, the teeth are slightly closed, the eyes look toward the front. (Illustration 6-6)

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 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 6-7)

5) Both Appear Right Posture

The movement methods are entirely the same as for Both Appear Left posture, but the left and right sides are reversed (see Illustrations 6-4 and 6-5).

6) Return to the Beginning, Closing Posture

The  previous movement does not stop, the body turns the left 90 degrees. After regulating the breath by breathing out and in two times 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 presses against the upper palate, the teeth are slightly closed, the eyes look toward the front. (Illustration 6-8)

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

Both Appear Exercise certainly is a great form to transform the body’s two appearances. Yin and yang rise and fall, movement and stillness come and go, movements are simple and then inner breath rises naturally. At the time appropriate for breathing in, the foot’s three yin breath channels and the outside breath are mutually regulated and stretched, following the channel network to travel upward, water and fire benefit each other, yin and yang combine together, then one hundred illnesses can be eliminated. When practicing breathing in, the inner breath from the dan tian begins and passes through the Hui Yin, rises through the lower Que Qiao, the Wei Lu gate, the Yao Yang gate, and the Ming Men acupuncture point. When practicing breathing out, the inner breath travels through the various points at the Yin Jiao, down to the Qi Hai acupuncture point following and circulating in the tiny heavenly circle. Later, when the circulation skill has a certain foundation, further practice the small heavenly circle and large heavenly circle workmanship, then one can by grasping this one thing, grasp everything and follow the correct path.

Both hands pushing down, bending the front leg, pressing the back leg these movements, must coordinate simultaneously with breathing out. The idea is to sense the flow, the same as the wheel of a cart at the tiny heavenly circle turning unceasingly.

In Both Appear Exercise the outside shape of the gestures and postures in must achieve correctness, the intention and the breath inside the body then and only then can move through smoothly, as a result the outside shape, physical strength then and only then can follow appropriately. During practice there is also a requirement to achieve: the shoulders joined with the hips, the hands joined with the feet, the mind joined with the intention, the intention joined with the breath, the breath together with the strength, these inside and outside six connections.

For the three outside connections the requirement is to make the movements round linked together and coordinated, left and right upper and lower front and back must be connected together and in place, the gestures and postures unfolding and stretching. The three inside connections certainly require using the mind and the intention connecting the movement and breath with the strength of the movement. If the intention arrives somewhere, the inner breath must also move to that place, combining with power and strength to arrive together. The outer shape follows this then moves, achieving a state in which the intention and the spirit are joined. The constitution gradually achieves the ability to be fit and reaches an enhanced state, turning weakness into strength, transforming a person who appears to be older into one who appears to be younger.

Practice Method

Each time, practice 6 times or 12 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