A diagram of the 24 solar terms Sitting Exercises for Disease removal

Practicing Qigong according to the seasons for health preservation: The sitting Qigong method for curing diseases based on the 24 solar terms is said to have been passed down by Chen Bo, a health preservation expert of the Song Dynasty. His practice map appeared in the Ming Dynasty. During the Ming Dynasty, Luo Hongxian compiled the three-volume "Wan Shou Xian Shu". The second volume contains "Four Seasons Sitting Exercises to Cure Illness Pictures", each accompanied by textual explanations. However, due to the passage of time, the pictures and text are blurred and unclear. The content recorded in Volume Four of "Essentials of Chinese and Foreign Health" compiled by Zheng Guanying in the Qing Dynasty is relatively clear and exquisite. Therefore, the Guangxu Guiyi (1893) edition of this book was selected. Chen Bo (? His courtesy name was Tunan and his pseudonym was Fuyaozi. He was a qigong scholar in the late Tang and early Song dynasties. He once lived in seclusion on Wudang Mountain and Mount Hua, and created the Five Dragons Coiled Body Sleeping Technique and others. Luo Hongxian (1504-1564), styled Yuanfu, served as a compiler in the Hanlin Academy and had considerable research on Qigong. He wrote the "Wan Shou Xian Shu", or "Xian Chuan Si Jiu Fang", which has been passed down through the ages. The following is based on the illustrations from Hu Wenhuan's "Shouyang Series" of the Ming Dynasty and the "Baosheng Xinjian" of the Ming Dynasty by Master Tie Feng, with reference to the explanatory text by Zheng Guanying of the Qing Dynasty. Zheng Guanying (1842-1921), styled Zhengxiang, was a renowned thinker in the late Qing Dynasty. From Xiangshan, Guangdong Province (now Zhongshan). In his youth, he was often ill, but when he grew up, he traveled far and wide, advocating that "Chinese learning should be the main approach, supplemented by Western learning." In the twelfth year of the Guangxu reign (1886), he fell ill and began to study the study of health preservation. He believed that in traditional Chinese medicine, "be cautious in daily life, control diet, have few desires, clear the mind, and nourish the spirit and qi", along with in Western medicine, light, heat, air, water, diet, and exercise, were all elements of health preservation. Therefore, he "compiled two volumes of important sayings on health preservation recorded by ancient sages and teachers and friends at home and abroad, along with daily necessities such as grains, vegetables, fruits, birds, and scales, and one volume of external exercises such as massage and guiding exercises It was compiled into four volumes and titled "Essentials of Chinese and Foreign Health". The fourth volume of this book contains pictures of Chen Xiyi's sleeping exercises and others, which have certain reference value. The regulations on the duration of sitting meditation can be flexibly adjusted according to the actual situation of our real people. For example, it is not necessary to insist on doing it around zero o 'clock. It's fine either in the morning or before going to bed at night. The Sitting Exercises chart for the First lunar month of the Start of Spring is mainly used to treat conditions such as accumulation of wind and qi, neck pain, pain behind the ears, shoulder and arm pain, back pain, and elbow pain. Practice: Sit cross-legged between 23 and 3 a.m. every day. Place both hands on top of each other and press on the left thigh. Turn the upper body and head to the right. Look at the upper right rear corner. Adopt a towering posture, pause for a few seconds, then slowly turn to the left, following the same movement as on the right. Fifteen times on each side. Then, clench your upper and lower teeth together, that is, clench your teeth 36 times. Rinse your mouth with saliva (that is, use your tongue to lick the upper palate, the cheeks, and between the upper and lower teeth and lips. At this time, saliva secretion increases, which health experts call "saliva") several times. When the saliva fills your mouth, swallow it in three portions, hoping to send the saliva to the dantian. Repeat this process of rinsing your mouth three times, with each inhalation and exhalation taking one breath, and continue for thirty-six breaths. The second month of Jingzhe Jie Zuo Gong Diagram is mainly used to treat: accumulation of pathogenic toxins in the waist, spine, spleen and stomach, yellow eyes, dry mouth, bleeding from the teeth and nose, headache and facial swelling, sore throat, hoarseness, dim eyes, photoliosis, lack of smell in the nose, and lumps all over the body. Exercise method: Sit cross-legged between 1 and 5 a.m. every day, with both hands firmly clenched. Turn your head slowly to the left and right four times each. Bend your elbows, raise your forearms to chest level, keep your palms facing down, and let your fingers naturally curl into fists. Pull both elbow joints backward simultaneously and return to the original position. Repeat this process thirty times. Then, as before, perform teeth clenching, saliva swallowing, and breathing exercises to conclude the practice. [[R4]] The Sitting Exercise diagram in the middle of the second month of the Spring Equinox is mainly used to treat: deficiency and toxins in the meridians of the chest, shoulders and back, toothache and neck swelling, cold and heat swelling, deafness and tinnitus, pain behind the ears, shoulder and arm pain, and skin swelling and itching. Exercise method: Between 1 a.m. and 5 a.m. every day, sit cross-legged. Raise your hands from the sides of your body to your armpits with the palms facing upwards. Rotate your hands inward and push them forward, with the palms facing forward and the fingertips pointing upwards. Extend your arms straight to the same width and height as your shoulders. At the same time, turn your head to the left. Bring your hands back to your armpits and turn your head forward. Push both hands forward and turn your head to the right. Do this forty-two times on each side. Then, follow the steps of tapping your teeth, swallowing saliva, and breathing in and out to conclude the practice. The Qingming March Festival Sitting Exercise Chart is mainly used to treat conditions such as deficiency and accumulation of pathogenic factors in the waist, spine, stomach and intestines, heat in front of the ears, bitter cold, deafness, sore throat, pain in the neck, shoulders and arms, and weakness in the waist. Exercise: Between 1 and 5 o 'clock every day, sit cross-legged and make the gesture of drawing the bow with both hands. Switch your left and right hands, with the same movements but opposite directions. Do each fifty-six times. Then, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. [[R6]] The sitting exercises diagram in the third month of the Grain Rain period is mainly used to treat: lumps and blood stasis in the spleen and stomach, yellow eyes, 衂 in the nose, swollen cheeks, swollen jaw, swelling and pain on the sides outside the elbows and arms, and heat in the palms. Exercise method: Between 1 and 5 o 'clock every day, sit naturally cross-legged, raise your right hand to support the sky, with your fingertips facing left. Bend your left arm at a right Angle, hold your forearm level in front of your chest, with your fingers naturally bent and your palm facing your chest. At the same time, turn your head to the left and look straight ahead to the left. Then switch left and right, performing the same movements, 35 times each. Then, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. The Fourth Month of the Start of Summer Sitting Exercise Chart is mainly used to treat rheumatism retention, swelling and pain in meridians, cramps in the arms and elbows, swelling in the armpits, hot palms, and constant laughter. Exercise method: Between 3 and 7 o 'clock every day, sit cross-legged with one leg, bend and bend the other leg, cross your hands and hold your knees, and strive for two or three seconds with your hands and knees. Alternate your legs and hold your knees on each side thirty-five times. Finally, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. The sitting Exercise diagram in the middle of the fourth month of the Minor Fullness period is mainly used to treat: accumulation of pathogenic toxins in the lungs and viscera, fullness of the chest and hypochondrium, palpitations, restlessness, flushed face, red nose, yellow eyes, restlessness and pain, heat in the palms, etc. Exercise method: Between 3 and 7 o 'clock every day, sit cross-legged, place your left hand on your left calf, raise your right hand to support the sky, and point your fingertips to the left. Then switch left and right, with the same movements, and do each fifteen times. Finally, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. [[R9]] The Action chart for the Grain in Ear and the Fifth Month Festival is mainly used to treat: accumulation and deficiency of the waist and kidneys, dry throat, stomachache, yellow eyes and pain in the hypochondrium, polydipsia, frequent laughter, frequent fright, frequent forgetfulness, upper cough and vomiting, shortness of breath, body heat and thigh pain, sadness, headache and nape pain, facial flushing, etc. Exercise method: Between 3 and 7 o 'clock every day, stand up, stand with your feet shoulder-width apart, raise your hands from your chest with palms facing upwards, then rotate them externally and lift them up. Keep your arms straight with palms facing upwards and fingertips pointing backward. Push your abdomen forward, press your back backward, tilt your head back, look at your hands, pause for a few seconds, and then slowly lower your hands through your sides. Repeat this process thirty-five times. Finally, perform teeth clenching, saliva swallowing, and breathing exercises to conclude the practice. The sitting exercise chart from Summer to mid-May is mainly used to treat rheumatism accumulation, pain in the wrists and knees, pain in the shoulders and arms, heat and pain in the palms, pain in both kidneys, pain in the waist and back, and heaviness in the body. Exercise method: Between 3 and 7 o 'clock every day, bend your knees and squat down. Keep your arms straight, interlock your fingers, and place your palms facing your chest. Place your right foot in the palm of your hand, push your foot outward and pull your hand in. Push and pull each other for about two to three seconds. Switch to stepping with your left foot. Do the same movement 35 times on each side. Then, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. [[R11]] The Sixth Month Sitting Exercise Chart of the Minor Heat Period is mainly used to treat rheumatism in the legs, knees, waist and thighs, dry throat, wheezing and coughing, lower abdominal distension, hemiplegia, forgetfulness, rectal prolapse, weak wrists, mood swings, etc. Exercise method: Between 1 a.m. and 5 a.m. every day, place both hands behind your back on the ground, with the fingertips pointing backward. Keep your arms straight, extend your left leg forward with your heel touching the ground, fold your right leg to press your thigh against your calf, keep your eyes on your toes, and shift your body's center of gravity backward and then forward. Swap your feet in this way, with the same movements, and do each fifteen times. Finally, perform teeth clenching, saliva swallowing, and breathing exercises to conclude the practice. [[R12]] The Sitting Exercise diagram for the middle of the sixth month of the Great Heat period is mainly used to treat wind-toxicity in the head, neck, chest and back, coughing, shortness of breath, irritability, chest fullness, arm pain, heat in the palms, pain above the navel or in the shoulders and back, sweating, stroke, frequent urination, skin pain and numbness, sadness and a desire to cry, chills and fever. Exercise method: Between 1 a.m. and 5 a.m. every day, sit cross-legged, clench your fists in front of your legs, extend your arms straight to shoulder width, keep your fists facing each other, shift your body's center of gravity forward, lean your upper body forward, twist your neck and turn your head to look left, right, and above with a tiger gaze. Shift the center of gravity backward and turn the head forward. Shift your center of gravity forward again, turn your head to the right, perform the same movement but in opposite directions. Do this fifteen times on each side. Then, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. [[R13]] The Sitting Exercise chart for the Seventh month of the Start of Autumn is mainly used to tonify deficiency and benefit damage, remove qi accumulation in the waist, treat bitter taste in the mouth and excessive breathing, pain in the heart and hypochondrium that cannot be reversed, pale complexion, heat outside the feet, headache, jaw pain, eye socket pain, swelling under the armpits, and swelling and pain in the absence of the pelvis, etc. Exercise method: Between 1 a.m. and 5 a.m. every day, sit cross-legged, lean forward with your upper body, stretch your arms straight to support the ground, and keep your arms apart at shoulder width. Then, tuck in your chest and contract your body, hold your breath, shrug your body upwards, shift your center of gravity forward, pause for a moment, and return to the original position. Repeat this process fifty-six times. Then, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. [[R14]] The sitting exercise diagram of the Start of Autumn and the middle of the seventh month is mainly used to treat rheumatism retention, shoulder and back pain, chest pain, spinal pain, pain in the area along the gallbladder meridian from the flanking of the hypochondrium, the outer side of the thigh and knee to the front of the tibia, ankle and all joints, shortness of breath and cough, and 膂 qi accumulation in the chest, back and spine. Exercise method: Between 1 and 5 o 'clock every day, sit upright, turn your head to the left, upper right and raise the guide, then slowly turn to the right, upper back and raise the guide. At the same time, half-clench your fists with both hands and then pound your waist and back in the opposite direction. Each time you turn your head, massage your back six times. Turn your head to the left and right thirty-five times each. Then, clench your teeth, swallow saliva, and perform breathing exercises to conclude the practice. [[R15]] The White Dew August Festival Sitting Exercise Diagram is mainly used to treat: wind stagnation in the meridians of the waist and back, exposure to cold, evil people and fire, fright and madness upon hearing the sound of water, pain, sweating, nasal 衂, (high mouth) lip rash, neck swelling, sore throat and inability to speak, vomiting, etc. Exercise method: Between 1 a.m. and 5 a.m. every day, sit cross-legged, place both hands on your knees, slowly turn your head, and push to the left and right fifteen times each. Then clench your teeth, swallow saliva and breathe in and out. The method is the same as before. [[R16]] The sitting Exercise diagram of the Autumnal Equinox in the middle of the eighth lunar month is mainly used to treat rheumatism accumulation and stagnation, abdominal distension and edema, swelling and pain in the knees and knees, distension of the breasts, pain on the outer side of the thighs and tibia, enuresis, abdominal distension, excessive drinking and digestion, and shortness of breath due to cold in the stomach. Practice: Between 1 and 5 o 'clock every day, sit cross-legged, cover your ears with both hands, keep your fingers facing each other backward, lean your upper body to the left, and stop when you reach the peak. Then slowly lean to the right. The left and right movements are the same but in opposite directions. Do each fifteen times. Then, clench your teeth, swallow saliva and breathe in and out. The method is the same as before. [[R17]] The Cold Dew September Festival Sitting Exercise Diagram is mainly used to treat the invasion of wind, cold, dampness and toxins on the meridians of the hypochondrium and axilla, causing symptoms such as head and nape pain, back pain, yellow eyes and tearing, nasal 衂, cholera, etc. Exercise method: Between 1 and 5 o 'clock every day, sit cross-legged with your palms facing upwards and your fingertips touching each other. Slowly lift your arms to the chest of your breasts. Rotate your forearms inward and slowly lift your hands upwards with your palms facing upwards and your fingertips pointing to the left and right sides respectively. Keep your arms straight and open. Raise your body, turn your head to the left, turn your palms down, and slowly lower your arms from your sides. Repeat this process fifteen times. Then, clench your teeth and swallow saliva, following the same method as before. [[R18]] The Sitting Exercise diagram of Frost Descent in the middle of the ninth month is mainly used to treat: rheumatism and arthralgia invading the waist and legs, inability to bend the pathogen, pain in the lower legs, pain in the neck, back, waist and buttocks, protrusion of the navel, muscle atrophy, bloody stool, distension and pain in the lower abdomen, difficulty in urination, long-term hemorrhoids and rectal prolapse, etc. Exercise method: Between 1 a.m. and 5 a.m. every day, sit with your legs stretched forward, hold the soles of your left and right feet with both hands respectively, and bend your knee joints. Then push your feet forward, pull your hands back, and strive for several seconds. Bend your knees and your arms will bend accordingly. Repeat this process thirty-five times. Then, clench your teeth, swallow saliva, and perform breathing exercises. The final practice is the same as before. [[R19]] The Sitting Exercise Chart of the Start of Winter and the Tenth Month is mainly used to treat chest and flank accumulation and stagnation, deficiency and fatigue, pathogenic toxins, low back pain, inability to bend or bend, dry throat, pale complexion, chest fullness, vomiting, headache, swollen cheeks, red and swollen eyes, pain in the lower abdomen, fullness and oppression, etc. Practice: Sit cross-legged between 1 and 5 o 'clock every day. Raise both hands from the sides of the body to the chest with the palms facing up. Then slowly lower both arms, turn the head straight ahead, and repeat the above movement with both arms, then turn the head to the right. The movement is the same, but the left and right sides are opposite. Do each fifteen times. Then, clench your teeth, swallow saliva and breathe in and out. The method is the same as before. [[R20]] Xiaoxue's sitting Exercise Diagram for the middle of October is mainly used to treat rheumatism and heat toxins in the wrist and elbow, lower abdominal swelling in women, 阓 hernia in men, enuresis, testicular swelling and pain, muscle rotation, vaginal contraction, vaginal discharge, wheezing and coughing, and fear. Exercise method: Between 1 a.m. and 5 a.m. every day, sit cross-legged. Place your left hand on your knee with your fingers facing outward. Hold your left elbow joint with your right hand and pull it to the right with force. Use your left elbow to strive to the left. Hold this position for several seconds. Do this fifteen times on both sides. Then, clench your teeth, swallow saliva and breathe in and out. The method is the same as before. [[R21]] The action map for the November Festival of the Great Snow is mainly used to treat rheumatism and toxic gas in the feet and knees, hot mouth and dry tongue, swollen throat, upper qi, irritability, heart pain, and dampness in the Yin. Exercise method: Stand up between 23 and 3 a.m. every day. Stand with your feet about shoulder-width apart to the left and right, slightly bend your knees, extend your arms straight and out at level, with your palms facing outward and your fingertips pointing upwards. Lift your legs and walk in place for a few steps. Then, clench your teeth, swallow saliva and breathe in and out. The method is the same as before. The sitting Exercise chart of the Winter Solstice in the middle of November is mainly used to treat cold and dampness in the meridians of the hands and feet, pain in the inner sides of the arms and thighs, impotence, drowsiness, heat and pain in the feet, umbilical pain, pain in the hypochondrium, chest fullness, pain in the upper and lower abdomen, difficulty in defecation, neck swelling, cough, cold waist, etc. Exercise method: Between 23 and 3 a.m. every day, stand up and sit flat. Stretch your legs forward, spread them to the left and right, shoulder-width apart. Half-clench your fists and place them on your knees, with your elbow joints facing diagonally forward to the left and right, the eye of the fist facing the abdomen, and the center of the fist facing outward. Lean forward and press your knees with your fists as hard as possible. Shift the center of gravity backward and gently press the fist on the knee. Do this fifteen times. Then, clench your teeth, swallow saliva and breathe in and out. The method is the same as before. The Minor Cold Twelfth Month Sitting Exercise Chart is mainly used to treat: accumulation of Ying and Wei qi, vomiting upon eating, epigastric pain, abdominal distension, physical heaviness, acute pain under the heart, difficulty in defecation and urination, jaundice, etc. Exercise method: Between 23 and 3 a.m. every day, sit cross-legged, place your right thigh on your left calf, slightly forward your right calf, place your left palm above the inner part of your right foot, and use your right hand to lift up to the sky with your palm facing upwards and your fingertips pointing to the right. Turn your head and look at the hand lifting up. Then, switch between the left and right hands and feet, performing the same movements fifteen times on each side. Finally, clench your teeth, swallow saliva and breathe in and out. The method is the same as before. [[R24]] The sitting Exercise diagram in the middle of the twelfth month of the Major Cold is mainly used to treat: accumulation of pathogenic factors in the meridians, strong pain at the base of the tongue, inability to move or lie down, swelling in the thighs and knees, pain in the feet and back, abdominal distension and intestinal rumination, diarrhea, swelling in the feet and ankles, etc. Exercise method: Between 23 and 3 p.m. every day, kneel on one leg. That is, stretch one leg forward and kneel on the bed with the other leg. The front part of the foot touches the ground, and the buttocks sit on the heel of the back foot. Tilt the upper body backward, and use both arms to support the ground on the left and right sides behind, with the fingertips pointing diagonally backward. Shift the body's center of gravity backward and then forward. Alternate your legs and do it fifteen times on each side. Then, clench your teeth, swallow saliva and breathe in and out. The method is the same as before.