APPENDIX TO PART 2

SUMMARY OF INSTRUCTIONS

The Heavenly Drum

• Sit cross-legged and close the eyes. Grasp the hands firmly, using either the t’ai chi knot or the Dragon and Tiger fists. Still the thoughts.
• Perform nine cleansing breaths.
• Breathe deeply and naturally twenty-four times.
• Tap the teeth thirty-six times.
• Open the eyes, embrace K’un-lun Shan, and breathe in and out nine times.
• Beat the Heavenly Drum, alternately tapping forty-eight times.

Shake the Heavenly Pillar

Using the t’ai chi knot, shake the Heavenly Pillar twenty-four times, gazing first to the left twelve times and then to the right twelve times.

The Red Dragon Stirs the Sea

• Close the eyes and grasp the hands firmly using the Dragon and Tiger fists.
• Perform tortoise breathing with the Four Activities, swallowing the breath nine times with the sound of ku ku.
• The Red Dragon stirs up the saliva seventy-two times, rousing first to the left thirty-six times and then to the right.
• Rinse the saliva for thirty-six cycles.
• Divide the Divine Water into three equal parts, swallowing three times with the sound of ku ku. When proficient, combine with the Four Activities.

Rub the Court of the Kidneys

• Keeping the eyes closed, stop the breath and then rub the hands until hot.
• Rub the palms in a circular motion over the kidney area forty-eight times.
• Stop the breath and heat the hands again, then rub the backs of the fists over the kidneys another forty-eight times.
• Entirely exhaust one breath—stopping the breath for two heartbeats and exhaling over twelve heartbeats. Imagine the heat aflame at the Navel Wheel.

The Single Pass Windlass

• Wind the Single Pass Windlass seventy-two times—thirty-six times to the left (counterclockwise), then thirty-six times to the right (clockwise).
• Using the Dragon and Tiger fists, stop the breath for twelve heartbeats.

The Double Pass Windlass

• Wind the Double Pass Windlass alternately thirty-six times.
• Grasp the hands firmly and breathe naturally twenty-four times.
• Stretch the legs out loosely.

Supporting Heaven

• With the legs either stretched out in front or in a cross-legged position, stop the breath and rub the hands together until hot. Press the hands tightly together and make five half coughs.
• Support the Void nine times, stopping the breath for twelve heartbeats or more while the arms are outstretched.

Grasping with Hooks

• Massage downward along the outer part of the legs, stop the breath, and perform Grasping with Hooks. Grasp for four heartbeats, then release, grasp for another four heartbeats, release, and then grasp a final time for four heartbeats, holding the breath for a total of twelve beats. Repeat this procedure twelve times in all.
• Massage the Bubbling Well cavities with the thumbs in a circular fashion forty-nine times.
• Cross the legs and perform twenty-four natural breaths.

Concluding Exercises

• Repeat the Third Brocade—one or three times in succession.
• Shake the shoulders thirty-six times.
• Wind the Double Pass Windlass twenty-four times.
• Stop the breath and imagine the qi moving upward to complete the Lesser Heavenly Circuit nine times.
• Conclude with the Restoring Youthfulness practice: hold the breath while you rub the hands together to heat them; then cup them over the face, breathing nine times. Heat the hands again and lightly rub the face thirty-six times.