Two-finger Zen is a little-known secret practice. Through long-term exercise in a certain form, it concentrates the qi and strength of the entire body on the middle finger to achieve the purpose of strengthening the body and resisting enemies. Two-finger Zen, also known as scissors Skill, acupoint Hand, Eagle Claw Grasping Hand, etc., integrates self-defense, physical strengthening, disease prevention and longevity. It is composed of several aspects such as training the mind, training the qi and training the strength. It emphasizes that under the premise of idleness and tranquility, continuous and flexible movements should be coordinated with breathing to promote the strengthening of muscles and bones. After achieving success, the fingers become as hard as iron, leaving no trace or form. It is truly an unparalleled skill for self-defense and a magic weapon for defeating the enemy and achieving victory. Therefore, it is hailed as an "unparalleled extraordinary skill" and a "secret move of the martial cup". Due to various historical reasons, this merit has long been passed down secretly among the people, by word of mouth and personal instruction. It is better to lose it than to pass it on easily. As a result, this rare and extraordinary skill was almost lost and lost.

In order to promote and popularize this merit, I have not been eager to learn and have specially organized it into an article to present to the readers. Although I have practiced for several years and revised my draft several times, there are still some shortcomings. I sincerely invite fellow practitioners to offer their corrections.

I. Internal Energy Practice Method

1. Practice elixir cultivation

Sitting in meditation, bend your knees and sit cross-legged on a rest or ground. Double cross-legged, single cross-legged or loose cross-legged positions are all acceptable. The spine of the body should be straight. The Baihui point and the Huiyin point should be in a vertical line (the Baihui point is 7 cun directly above the middle of the posterior hairline, the tip of the ear directly above, and the center of the top of the head; the Huiyin point is located between the root of the scrotum and the anus for men, and between the labia majora and the anus for women). Close your eyes gently, press your tongue lightly against your hips, relax your whole body naturally, and clear away all distractions. Place your palms facing upwards, and stack your left and right hands up and down. Touch your thumbs and place them against the dantian (1.5 cun below the navel, the lower part of the dantian). Start by taking long, even and fine deep breaths through your nose (natural breathing), focusing your mind on the lower dantian, and imagining as if there were a ball of fire burning in the dantian. This mind should be neither there nor there, neither intentional nor unintentional, neither focused nor not focused, and be natural. Only in this way can this exercise achieve relaxation, tranquility, naturalness and no distractions. It is required to practice for 15 minutes, and the longer the time, the better. When concluding the practice, rub the palms of both hands together until they become warm and hot, and then wipe your face with both hands as if washing your face. This form is quite important. It mainly focuses on cultivating the qi within the dantian to make it abundant. It must be practiced before each practice session.

2. Pressure exercise

Stand with your feet naturally apart, shoulder-width apart. Let your hands hang naturally at your sides, with your fingertips lifted up to form a 90-degree Angle with your wrists, and your fingertips facing forward. Relax your whole body naturally, close your eyes gently, and touch your upper hips with the tip of your tongue. Clear all distractions and start taking long, even and fine deep breaths through your nose. Place your hands in a palm position with each inhalation and exhalation at your sides. Lift up and press down. When inhaling, lift your palms up to your sides and bend your arms. While inhaling, casually recite to guide the qi to the dantian. When exhaling, use the force of both palms to press down as much as possible. While exhaling, casually recite to guide the qi from the dantian to the Laoguan points on both hands. Next, inhale and lift your palms up to your sides without letting go. Exhale and press your palms down as much as possible. Each time you exhale, increase the force and make it stronger each time. Do not let go when inhaling. Only in this way can your strength become stronger and stronger, enhancing your arm strength, wrist strength, palm strength and overall strength. Start practicing 9 times. As your skills improve, gradually increase it to 18 times, 27 times, 36 times, and it is advisable to increase it to 45 times later.

3. Mountain Pushing Technique

Stand with your feet naturally apart to the left and right, feeling the same as your shoulders. Keep your arms straight forward in a palm shape, with your fists facing forward and your fingertips pointing upwards. Relax your whole body, close your eyes gently, and touch your tongue against the upper palate. Clear all distractions and take long, even and fine deep breaths. Keep your hands in a palm shape and bring them in and out of your chest with each inhalation and exhalation. When inhaling, bring your hands back to your chest and at the same time, casually recite to guide the air to the dantian. When exhaling, push both palms forward as forcefully as possible to a straight line. While exhaling, use your mind to guide the qi from the dantian to the Laogong points on both hands. Repeat this practice of inhalation and exhalation, and each exhalation should increase your strength. Do not slacken your strength during inhalation. Start practicing 9 times. As the force progresses, gradually increase it to 18 times, 27 times, 36 times, and it is advisable to increase it to 45 times later.

4. Water distribution function

Stand naturally with your feet shoulder-width apart. Spread your hands straight out to the left and right sides, with the palms facing outward and the fingertips pointing upwards. Relax your whole body naturally, close your eyes gently, and touch your tongue against the upper palate. Clear all distractions and keep your body upright. Take long, even and fine deep breaths through your nose. Stand your hands left and right, and pull them back and forth on both sides of your body with each inhalation. When inhaling, draw your palms back to the outer sides of your shoulders. While inhaling, casually think of guiding the qi to the dantian. When exhaling, slowly push your palms outward with force as much as possible. While exhaling, casually think of guiding the qi from the dantian to the Laogong points on both hands. Repeat this process of inhalation and exhalation. Each exhalation should increase your strength, and during inhalation, do not slacken your strength. Maintain the original force. Start practicing 9 times. As your strength progresses, gradually increase it to 18 times, 27 times, 38 times, and it is advisable to increase it to 45 times later.

5. Rely on the power of heaven

Stand with your feet naturally apart to the left and right, shoulder-width apart. Support your palms with your hands and raise your arms straight up. With the palms facing upwards and the fingertips pointing backward, keep the body upright and the whole body naturally relaxed. Close your eyes gently and touch your upper hips with the tip of your tongue. Eliminate all distractions and take long, even and fine deep breaths through your nose. Raise your hands straight up to your arms and your hips in a palm-supporting position. With each inhalation and exhalation, pull them back up on your shoulders. When inhaling, pull both palms back to your shoulders. While inhaling, casually recite to guide the qi to the dantian. When exhaling, slowly and forcefully lift both palms upwards as much as possible. At the same time as exhaling, casually direct the qi from the dantian to the Laogong points on both hands. Repeat this process of exhalation and inhalation, one technique and one support. While exhaling, increase the force each time. During inhalation, do not slacken the force. That is, the more times you breathe, pull and support, the stronger the force in your palms will be. Start practicing 9 times. As your strength progresses, gradually increase it to 18 times, 27 times, and 36 times. It is advisable to increase it to 46 times later.

6. The Technique of Destroying Force

Stand with your feet apart in a horse stance. Bend your elbows forward and clench your fists at shoulder height, with the fists facing each other and the eyes pointing upwards. Keep your body upright, relax naturally and close your eyes gently. Gently touch the tip of your tongue against the upper palate and clear away all distractions. Make the old nose long, even and thin to deepen breathing. When inhaling, casually think of guiding the air to the dantian. When exhaling, try to clench your fists with as much force as possible. While exhaling, casually recite to guide the qi from the dantian to the Laogong point. Keep practicing in this way, alternating between stopping and tightening. Each exhalation should increase your strength, and you must not slacken your strength during inhalation. It is required to start practicing 9 times. As your skills improve, gradually increase it to 18 times, 27 times, 30 times, and it is advisable to increase it to 45 times in the future.

7. Eagle Claw Skill

Stand with your feet apart in a horse stance. Raise your arms straight forward with your palms facing down and your fingertips pointing forward. Keep your thumbs naturally inwards and your fingertips facing each other. Inhale and slowly bend and curl the first and second knuckles of your palms inward to hold the clasps. The knuckles of your fingers remain still, and your fingertips reach the knuckles of your fingers. When exhaling, try to clench your fingers inward with as much force as possible. Keep your fingers still, just exert force. During breathing, maintain the original posture. While exhaling, use your mind to guide the air to the Laogong acupoints on both hands. Then inhale, and while inhaling, freely think to guide the air to the dantian, but do not slacken. Repeat this process of exhalation and inhalation, and each exhalation should be more forceful than the previous one. This form is of great significance. It mainly aims to train the strength of the joints and enhance the endurance of finger meditation. It serves as the foundation of the finger joints for practicing two-finger meditation. Start with 9 repetitions and gradually increase to 18, 27, and 36 as the finger strength grows. Eventually, it is advisable to increase to 45 repetitions.

8. Standing posture exercise

Stand with your feet apart in a horse stance. Place your palms together in front of you, with the palms facing each other, fingertips pointing upwards at nose level, and the thumbs naturally facing inward. Bend your elbows, keep your body upright, relax your whole body naturally, close your eyes gently, and touch your tongue against the upper palate. Clear all distractions, focus your mind, and take long, even, and fine deep breaths. When inhaling, casually think of guiding the air to the dantian. When exhaling, casually recite to guide the qi from the dantian to the Laoyi points on both hands. Do not apply force; keep it natural. Repeat this process with each inhalation and exhalation (one inhalation and exhalation counts as the number of repetitions). Start with 9 repetitions. As your skills improve, gradually increase to 18, 27, 36, and eventually 45 repetitions.

9. Work up and down

Stand with your feet shoulder-width apart. Bend your ring and little fingers of both hands, press your thumbs against your ring and little fingers, and straighten your knuckles to form a sword finger pose. Hang loosely in front of your body, with your fingertips pointing down and the back of your fingers facing forward. Keep your body upright, and the Baihui point and the Huiyin point form a vertical line. The whole Party naturally relaxed. Close your eyes gently, press the tip of your tongue against the upper palate, clear away all distractions, and take deep breaths through your nose. When inhaling. Slowly raise both hands in front of the rest to above the shoulders, keep the arms straight, inhale and casually direct the air to the dantian. When exhaling, slowly bend forward with your upper body, simultaneously driving your hands. Keep your arms straight and the tips of your sword fingers facing the ground. While exhaling, casually recite to direct the qi from your dantian to the tips of your fingers. There is no need to apply force; keep it natural. Repeat this process of inhalation and exhalation. Start practicing nine times as your skills improve. The number of times of gradual stupidity increased to 18 and 27. 36 times, and it is advisable to increase it to 46 times later.

10. Sword Finger Technique

Stand with your feet apart in a horse stance. Raise both hands straight in a sword finger position, with the fingers facing each other, facing forward. Keep your body upright, relax your whole body, close your eyes slightly, and gently touch the tip of your tongue against the upper palate. Eliminate all distractions, focus your mind, and stretch your nose long and even. Take a deep, fine breath. When inhaling, bring your right hand back to the right side of your waist, with the palm facing inward and the fingertips pointing forward. While inhaling, casually recite to guide the qi to the dantian.

When exhaling. With the right sword finger, push the arm forward as hard as possible and strike out. While exhaling, casually recite to guide the qi from the dantian to the right sword finger. Then inhale, bring your left hand back to the left side of your waist, and as you exhale, use your left sword finger to strike forward with force. Focus your mind on your left hand and alternate between the left and right sides to practice. When exhaling, increase your strength each time. When inhaling, do not slacken your strength. Start practicing 9 times as your skills and strength improve. Gradually increase the frequency to 18 times, 27 times,36 times, and then to 45 times.

11 "Niu Gong"

Stand with your feet naturally apart at shoulder width. Bend your ring fingers and little fingers of both hands, and press your thumbs on them. Place your left and right hands and index fingers in front of your body, press them together, keep your body upright, relax your whole body naturally, close your eyes gently, and press the tip of your tongue against the upper palate. Eliminate all distractions and stretch your nose long and even. Fine breathing; When inhaling, casually recite to guide the qi to the dantian. When summoning one's breath. The middle and index fingers of both hands should be pressed against each other with force as much as possible. While inhaling, casually call out the qi from the dantian through the middle and index fingers of both hands. Then inhale without slackening. When exhaling, increase the force each time. That is, the more breaths you take, the tighter the fingers of both hands are pressed against each other. Only in this way can the force reach the fingertips. At the same time, the breathing should also be well coordinated. Start practicing 9 times. As your skills improve, gradually increase to 18 times, 27 times, and 36 times. It is advisable to increase the number of times in the future.

Second, the method of cultivating both internal and external skills

Preparatory form

Stand with your feet naturally apart at shoulder width, let your hands hang naturally at your sides, keep your eyes slightly closed, and gently touch your tongue against the upper palate. Eliminate all distractions, relax your whole body naturally, and focus your mind on your dantian for half a minute. From now on, no matter which of the following poses you practice, you should first do a preparatory pose.

1. Support work

With both arms straight, the tips of the middle and index fingers should be placed on the wall at shoulder width. The body, legs and feet should be raised straight and together, without bending the waist. The head should be in a straight line with the body. The eyes should be gently closed, and the tip of the tongue should touch the upper palate. Clear all distractions and take long, even and fine deep breaths. The middle and index fingers should be placed on the arms and the body should be pushed along with the breath. When inhaling, bend your arms and bring your upper body close to the wall. While inhaling, casually think of guiding the air to the dantian. When exhaling, slowly push your body away from the upper part of your arms with force, keeping your arms straight. At the same time, imagine the air from the dantian flowing out through the middle and index fingers of your arms. Repeat this process of inhalation and exhalation. Exhaling should be more forceful each time, and sighing should not slacken. Try not to move the supporting fingers. Practice until you can use it. When you support with the index finger for 10 minutes, you will have the initial momentum of this exercise. Then, successively support with the middle index finger of one buttocks (switch between the left and right hands), the middle fingers of both arms, and the index fingers of both arms. At the same time, gradually slow down and move your feet away from your arms. After you can support this exercise for 10 minutes, you can move on to the next pose for practice.

2. Finger skills

Lie face down with your whole body, keep your arms straight, and place your middle and index fingers on the ground, shoulder-width apart. Keep your body and legs straight and together, and place your toes on the ground. Your whole body should be in a straight line, with the Baihui and Huiyin acupoints facing each other. Gently close your eyes, and let your tongue touch the upper palate. Clear all distractions and take long, even and fine deep breaths through your nose. Place your middle and index fingers on the ground with your arms, and let your body rise and fall as you breathe (similar to the push-ups in gymnastics). When inhaling, bend your arms to bring your body close to the ground. While inhaling, casually recite to guide the air to the dantian. When exhaling, slowly straighten your arms with force, push your body off the ground, and at the same time exhale, casually recite to direct the qi from your dantian to your hands, and let it burst out through the fingertips of your arms. The fingers that support the body cannot move. Keep practicing this inhalation and exhalation, rise and fall until you can support the body to rise and fall 45 times with only the middle and index fingers of your arms. Later, you can gradually raise your feet with bricks or other objects until you can practice the entire body upside down. Then this pose is completed and you can proceed to the next pose for practice.

3. Zen practice

Keep your left arm straight and support yourself on the ground with your middle and index fingers. Raise your right hand in a sword finger position with your hips straight and sideways. Cross your feet and stretch them straight on the ground, with your right foot at the bottom and your left foot on your back. Keep your whole body straight at an Angle and do not bend left or right, up or down. Take long, even and fine deep breaths. Your left hand rises and drops with your middle and index fingers as you breathe. Keep your body upright all the time. When inhaling, bend your left arm to bring your body close to the ground. Bend your right sword finger and draw your arm in front of your shoulder. While inhaling, casually recite to guide the qi to the Dan You. When exhaling, slowly straighten your left arm to lift your body off the ground and form a lateral propping position. Use your right sword finger to forcefully swing your arm outward and strike it out. While exhaling, casually recite to guide the qi from your dantian to your hand and expel it through your fingertips. Repeat this process of inhalation and exhalation, rising and falling, and alternate between your left and right hands. Practice until you can do this 45 times, using only your middle and index fingers for each hand. Later on, you can gradually raise your feet with bricks or other objects and practice until you can do a full handstand with only the middle and index fingers of one arm supporting the ground. Then you will be highly recommended.

Iii. External Skill Assistance Method

1. The Crouching Tiger Exercise

Lie face down, support your body with the tips of your ten fingers and toes touching the ground, keep your whole body straight, and align the Baihui point with the Huiyin point. Relax your whole body, breathe naturally, and perform up-and-down movements. When descending, slowly bend your elbows with both arms to bring your body close to the ground. When you rise up, slowly straighten your elbows and keep them away from the ground. Your body should always remain straight and the supporting fingers should not move. Stop when your strength is exhausted. Gradually increase the number of repetitions. As your finger strength and power improve, gradually subtract the little finger, ring finger, thumb and middle finger. Later, it is advisable to only use the index fingers of both arms to touch the ground and support your body.

2. Side support exercises

Place the fingertips of one arm on the ground, keep the legs straight and together in a straight line with the body, lie on your side, and do not bend your body left, right, up or down. Relax your whole body, breathe naturally, and perform the up and down movements. When descending, slowly bend your arms to bring your body close to the ground. When rising, slowly draw your arms together and straighten them, away from the ground. Do not move the supporting fingers. Stop when your strength is exhausted. Gradually increase the number of repetitions. Switch between your left and right hands for practice. As your finger skills and strength improve, gradually subtract the little finger, ring finger and thumb. In the future, it is advisable to only use the middle and index fingers of one arm to touch the ground and support your body for practice.

3. Jumping skill

With your arms straight up, fingers and toes touching the ground, support your body in a push-up position and perform up and down movements. When crouching down, slowly bend your elbows to bring your body close to the ground. When rising up, use your fingers and feet to push your body forward, making sure your fingers and toes touch the ground simultaneously. Keep your body as straight as possible, breathe naturally, and stop when your strength is exhausted. Gradually increase the number of repetitions. As the strength of the fingers improves. Gradually subtract the little finger, the ring finger and the thumb. In the future, it is advisable to only support the body with the middle and index fingers of both arms when practicing the jumping exercise.

4. Physical Enhancement exercises

Sit with your feet together, knees straight and forward. Place your arms and fingers on the ground at your sides, and lift your entire body upwards to breathe naturally. Stop when your strength is exhausted, and gradually slow down and increase the time. As the strength of the fingers improves, gradually subtract the little finger, ring finger and thumb. In the future, it is advisable to practice by lifting the entire body with the middle and index fingers of both arms.

5. Inverted merit

Place your hands straight on the ground with your palms, push your feet off the ground and raise them upwards. Keep your feet together and press them against a wall or a tree in an inverted position. Breathe naturally until your strength is exhausted, and gradually increase the time. As one's skills improve, one should gradually perform handstands with fists, claws and fingers. Later, one should slowly move away from the wall and be able to do handstands in mid-air. This pose is very important as it serves to balance the practice of two-finger Zen.

6. Forward somersault

Beginner. Place both hands and head on the ground, push your feet up forcefully, flip forward, breathe naturally, and gradually increase the number of repetitions. As one's skills improve, slowly lift the head off the ground and push it over with both hands. From now on, one should stand upright. As soon as both hands touch the ground, immediately flip forward. Both hands should touch the ground simultaneously. When doing a handstand in the air, the arms should be straight and the feet should be together. After doing a simple forward flip with both palms, point both hands on the ground and do the forward flip. Subsequently, gradually subtract the little finger, ring finger and thumb. It is advisable to do the forward flip with only the middle and index fingers of both arms touching the ground for support. 7. Kneeling elbow Exercise

Place both palms on the ground, lean your upper body slightly forward, bend your knees and kneel on your elbows, then slowly lift your feet off the ground. Use your palms and arms to support your weight, control your body balance, breathe naturally, and stop when your strength is exhausted. Gradually increase the time. As one's skills improve, gradually shift from palm to finger support on the ground. Later, one should gradually reduce the little finger, ring finger and thumb. It is advisable to practice with two fingers supporting the ground in the middle of both arms.

8. Ball-grabbing ability

Use several layers of canvas or cotton cloth, and fill them with water from 25 centimeters to 30 centimeters to form a circle. The interior is filled with small pebbles and iron sand (you can still choose the appropriate arrangement according to your height and strength). Stand with your feet apart in a horse stance, start grabbing the sand ball with your right hand, hold it in front of your groin, then flip your wrist and shake your arm to throw it upwards, making the sand ball face upwards. Fly up in the air. Keep practicing this repeatedly, breathe naturally, and gradually increase the number of repetitions. After practicing with your right hand alone, switch to practicing with your left hand alone. After mastering the single practice with both hands, you should switch the throwing method with both hands. The practice method is the same as the single practice method: throw with the right hand and catch with the left hand. Throw with the left hand and catch with the right hand, and gradually increase the number of times. As your skills improve, gradually enlarge the size of the sand ball and increase its weight. At the same time, gradually subtract the little finger and ring finger. In the future, it is advisable to only grasp the ball with the thumb, middle finger and index finger.

9. Sand insertion technique

Prepare a bucket or a large sandbag filled with fine sand. Stand in front of the bucket, stand with your feet apart, bend your knees and sit in a horse stance. Keep your middle and index fingers straight and close together, forming a sword finger position. Alternate between your left and right hands to insert sand, one up and one down, one left and one right. Breathe naturally, and gradually increase the number of times. As one's skills improve, gradually replace fine sand with coarse ones. In the future, it is advisable to practice with small stones the size of a finger. Do not use sharp or angular small stones.

10. Bag-hitting skills

Prepare a hanging sandbag suspended in the air, filled with fine sand. Then, use the fingertips of both hands and the index finger (sword finger pose) to alternately strike the bag or strike it with one hand, breathe naturally, and gradually increase the force from light to heavy, with the number of repetitions increasing gradually. As your finger strength improves, gradually replace the fine sand with coarser ones. In the future, it is advisable to bag small pebbles the size of your fingers and strike the bags with your middle and index fingers of both hands.

Iv. Several Instructions for Practicing Exercises and Precautions

After practicing this martial art, one can restore physical strength and increase overall overall strength, achieving the goal of curing diseases and strengthening the body. When the martial arts reach a certain level, the strength of the fingers will greatly increase, generating the effect of fingers being able to break through bricks. This not only improves martial arts skills but also has the effect of self-defense and strengthening the body.

② Practitioners should take disease prevention and health preservation as their main purpose. After the completion of this skill. Never hurt others with your fingers easily. Do not use them unless you are in danger. Otherwise, you will have a martial virtue. I hope practitioners will be cautious and remember this.

Those who practice martial arts must have the spirit of tenacity and bravery, not giving in to hardship or fatigue. They should have the will to win by sweating profusely and enduring pain, as well as the confidence to succeed and the attitude to persevere to the end. They should establish confidence, perseverance and determination.

④ Practitioners should choose places with fresh air or well-ventilated indoor areas to practice. They should not practice this skill after drinking alcohol or when they are overly hungry or full.

⑥ When practicing martial arts, it is advisable to do it once in the morning and once in the evening. It is best to practice at a fixed time and do more auxiliary exercises during the rest of the time.

⑤ Practitioners must practice in accordance with the requirements of the practice method. To facilitate the formation of good habits and enhance efficiency. During the period of practicing martial arts, it is necessary to supplement nutrition appropriately.

When practicing martial arts, one should be highly concentrated, especially when doing a two-finger handstand, one should be even more cautious to prevent injury from lifting the hand. Patients with hypertension or heart disease should not practice this exercise.

The intensity of practicing should be gradually increased. The number of practices and the duration of practice can only be carried out within the range permitted by abundant physical strength. One must persevere and not give up halfway.

Before and after practicing martial arts, one should move all the muscles and bones of the body, repeatedly move and rub the fingers to prevent stiffness. If necessary, one can use medicinal liquids such as red flower oil to rub the fingers. After finishing the exercise, stand and do eight minutes of deep breathing

Excerpted from "A Hundred Martial Arts Schools - Wulin Miji Network"