Twenty-first in a series: Sifu Randy Choy is a well-respected martial arts teacher in Hawaii. Sifu Fong thanks him for graciously sharing his thoughts on training here.

Twelve Forms of External Elixir Exercises

If you enjoyed Grandmaster Zhang Zhi-Tong’s eight Han dynasty Daoist exercies, you might also enjoy practicing ten of his other health exercises along with the twelve forms of external elixir exercises called, “Wai Dan Gong Shi Er Shi.”

According to my teacher, Master B.W. Cheng, Grandmaster Zhang Zhi-Tong’s twelve forms of external elixir exercises called, “Wai Dan Gong Shi Er Shi,” is classified as a “modern” Chinese therapeutic health exercise. Through the practice of Wai DanGong, you can learn to free yourself from distracting ideas by focusing the Qi within your body.

The twelve external elixir exercises are practiced in the following order, 1. Preparatory Form; 2. Face The East, The Tortoise Breathes Deeply; 3. Squat The Body And Fling The Hands To Age One Hundred; 4. Arms Like Wings, Raise Feet, A Wonderful Exercise; 5. Fold Fingers To Make A Fist, Miraculous Exercise; 6. The Immortal Supports The Sky And Presses The Earth Exercise; 7. Both Hands, United And Crossed, Calm The Nerves Exercise; 8. Presenting Pearls At An Audience With The King, Calming The Soul Exercise; 9. Twist About, Turn And Lead, A Great And Marvelous Exercise; 10. Stand Waiting, Nourish And Strengthen The Mind Exercise; 11. Single Leg Drops And Rises Strengthen Kidneys Exercise; And 12. The Immortal Crane Healthy And Vigorous Walks The Gait Exercise.

The ten additional health exercises are, 1. Body Bending Backwards; 2. Carrying Silk on the Back; 3. Jump Step Pulling Arms Backwards; 4. Waving the Flag; 5. Spring Breeze Swings the Lotus; 6. Shaking the Bell; 7. Jumping the Rampart; 8. White Horse Raises its Head; 9. Pulling the Silk; and 10. Rolling Up the Curtain.

The first form of Wai Dan Gong is the, “Preparatory Form.” In this form, you stand upright, breathe naturally, and allow the original Qi to be activated. Relax and do not exert any force. Keep your mind calm and let your head rest easily on your neck. Tuck in your chin and place the tip of your tongue on your upper palate. Look straight ahead and wait for the original Qi to flow.

Feel the Qi move in your hands and legs. Concentrate your Qi down to the bottom of your feet. You should feel like a tree rooted to the ground. Your weight should be at the bottom of your feet. Your arms should feel like the branches of the tree.  This form is good for regulating your respiratory system and improving circulation.

The second form is called, “Facing East, The Tortoise Breathes Deeply.” In this exercise, you get to imitate the breathing of a tortoise. Your head leans back slightly to allow the air to fill in your stomach. You use the “Xi” sound. By leaning slightly forward, you expel the carbon dioxide and use the “Hu” sound. So, there is a slightly rocking motion which helps to expand your lungs. It is good for your brain and your internal organs. It makes your body strong. It makes your Qi smooth.

The third form is called, “Squat The Body And Fling The Hands To Age One Hundred.” In this exercise, you practice squatting and learning how to thrust out your arms both front and back. This will allow the original Qi to flow back and forth between your hands and your shoulders like an electrical current. If you have stiff shoulders, this exercise will help to loosen up your shoulders and your shoulder blades.

In this fourth form is called, “Arms Like Wings, Raise Feet, A Wonderful Exercise.” In this form, you practice to flutter your arms like the wings of a bird. This will allow your Qi to run from your left hand to your right hand, back and forth. This exercise helps to increase the circulation in your arms, legs, and back. Try practicing this exercise for just thirty seconds and you will feel the tremendous increase in the power inside your body. If you have back pains? This exercise can help you get better.

The fifth form is called, “Fold Fingers To Make A Fist Miraculous Exercise.” In this fist circling exercise, you get to rotate your fists around your ears. This will help to loosen up your wrist joints. On the larger rotations, you will get the good benefits of stretching your arms, shoulders, stomach and intestines. With constant practice, your digestion will greatly improve.

The sixth form is called, “The Immortal Supports The Sky And Presses The Earth.” This is a very common vertical arm-stretching health exercise. After stretching your arms up and down, your circulation will improve. After a while, your arms and shoulders will strengthen, your chest will broaden, and your eyesight will improve.

The seventh form called, “Both Hands, United And Crossed, Calm The Nerves,” will help to improve the coordination and circulation in your fingers, your elbows, and shoulder. It also helps to harmonize your heart and lungs. After practicing this exercise for at least thirty seconds, you will find your fingers and wrist much looser and more relaxed.

The eighth form is called, “Presenting Pearls At An Audience With The King, Calming The Soul.” In this exercise, you imitate the lifting of two large pearls in your palms and at the same time, raising your body by lifting your heels. The weight of your body rests on the balance on the ball of your foot. The upwards and downwards movements of your arms and legs will help to strengthen your spleen and at the same time relieve stress.

The ninth form is a waist twisting called, “Twisting About, Turn And Lead, Great And Marvelous Exercise.” Throughout Chinese history, such classical phrases are quite common and quite descriptive. It might seem corny to many of us, but the health benefits are tremendous. This exercise is similar to the playing of a piano. As you turn your waist, you activate your Qi around your waist. It strengthens your kidneys and your backbone.

The tenth form called, “Stand Waiting, Nourishing And Strengthening The Mind,” is a very advanced exercise. Try extending your arms continuously forward and backwards and at the same time, constantly moving your knees sideways. This exercise requires your arms and legs to be soft and flexible. The original Qi will make your entire body tremble, except for your head. This exercise helps to relieve a lot of your stress and it also helps to harmonize your internal organs with long term benefits to your bones and joints.

The eleventh form is called, “Single Leg Drops And Rises Strengthen Kidneys.” This arm trembling exercise has a left form and a right form. You start by moving your foot forwards and backwards nine times, just like stepping and releasing your foot on and off the gas peddle.  Wait for the original Qi. Soon your leg, stomach and chest will begin to tremble. This exercise helps to strengthen your bones, your joints, and your tendons. The long term effects will be stronger kidneys, bladder and intestines.

The twelfth form is a side balancing exercise called, “Immortal Crane Healthy And Vigorous Walking Gait Exercise.”  This form first imitates a large crane stepping forwards and backwards. The second half of this form, you imitate the forwards and backwards steps of a small crane. In time, you will acquire the benefits of strengthening and improving the circulation in your joints and your legs.

In conclusion, whether you practice a traditional or modern Chinese therapeutic exercises, the goal of these exercises are to provide us with some form of calisthenics cultivating both mind and body. It provides us with an effective way of improving our overall health and body’s fitness, no matter what age or physical condition we are in.

Professor Gregory Fong has been a strong advocate of Chinese therapeutic health exercises for over thirty years in Portland, Oregon. If you are interested in learning Chinese therapeutic exercises, please contact Professor Fong.

Mahalo,
Professor Randy Choy
Founder of the Chinese Athletic Arts Academy
Advisor to the Hawaii Martial Arts International Society
Chuk Kai Tai Chi Praying Mantis Organization, Hawaii

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