on each side (Fig. 12-27).
it упражнение стимулирует нервные окончания вокруг заднего прохода, улучшая их работу, убыстряет циркуляцию крови в этой области, предотвращает и излечивает выпадение прямой кишки и haemorrhoids.
[fourteen] Rubbing Dan Tien (lower abdomen).
First разогрейте кисти рук, потерев их друг о друга, а затем левой ладонью разотрите живот по ходу продвижения пищи в толстом кишечнике вокруг пупка, то есть по животу снизу-справа двигайтесь вверх-вправо, after поверху влево, далее слева-вниз и снова к lower right abdomen.

And so 100 times (Fig. 12-28). After этого ещё раз разогрейте руки, потерев их, и разотрите дань-тянь правой ладонью 100 раз в обратном направлении. (Fig. 12-29).

it упражнение укрепляет внутренние органы и нормализует их работу.
If you have wet dreams, impotence, or premature ejaculation, you can grab your scrotum with one hand and rub the tan t'ien with the other. Rub like this 81 times with each hand. it связано с тем, что растирание дань-тянь не только способствует перистальтике желудка и кишечника, содействует пищеварению и усвоению, устраняет запоры и вздутие живота, но также укрепляет почки и способствует выработке семени.
[15] Rubbing the knees.
Rub your knees with the palms of both hands, 100 times each (Fig. 12-30, 12-31).
it помогает предотвратить и излечить заболевания коленных суставов и укрепить ноги.
[16] Rubbing yongquan points.
Yongquan points are located on the soles of the feet. First, rub the right foot 100 times with the index and middle fingers of the left hand (Fig. 12-32), and then rub the left foot 100 times with the index and middle fingers of the right hand (Fig. 12-33).
it упражнение помогает нормализовать работу сердца и излечивает головокружение.
[17] wiggle.
Straighten your legs, keeping them together, toes pointing up. Ладони держите перед грудью, повернув наружу, then толкните их в направлении стоп. At the same time, tilt your body forward and exhale. After того как толкнули руками до конца, верните их в прежнее положение, подтяните ладони вовнутрь и одновременно сделайте вдох (рис. 12–34, 12–35). Repeat 30 times.
it упражнение помогает размять тело и улучшить обмен веществ. It is especially effective for lumbago and pain in the body.
[18] Mediate the girdle vessel.
Sit naturally with crossed legs, taking one hand in the other in front of the chest, rotate the upper body from left to right 16 times and 16 times from right to left. On the вдохе расширяйте грудь (рис. 12–36), а на выдохе сжимайте (рис. 12–37).
Exercise helps strengthen the kidneys and lower back, increase the mobility of the stomach and intestines, promotes digestion and assimilation of food.
4) Walking exercise.
Walking is a dynamic exercise. Its execution must be coordinated with breathing and concentration of the mind. You can perform the entire complex or select some of its parts, focusing on your physical condition.
The exercise has seven parts.
Standing exercise. Focus, keep calm, relax your body, stand straight, feet in a natural position shoulder-width apart. Slightly retract the chest, keeping the head straight, retract the lower jaw. Make sure that the head is not tilted to any side and that the scrotum hangs straight. Close your eyes slightly and look straight ahead. When you calm down, look at your nose or gently close your eyes and look with your inner gaze at the dan tien (lower abdomen). Without effort, easily rest your tongue against the upper palate and slightly cover or slightly open your mouth and lips. Slightly clench your teeth, freely lower your hands down and breathe naturally (Fig. 12-38).
[one] Избавиться от застоялого воздуха и набраться свежего.
When you begin to perform the exercise, mentally direct the flow of qi from the Dan Tien to the arms and hands. Двигайте обе ладони через стороны наружу, then вверх и внутрь, описывая круги. When they are at the level of the head, cross the hands in front of the chest and lower them to the stomach. Do this 8-20 times. Breathe in when поднимаете руки, и выдыхайте, когда их опускаете. Then cross the hands at the bottom of the abdomen, move them up, out and down. Breathe in when поднимаете руки, и выдыхайте, когда их опускаете. Do this 8-20 times
(Fig. 12-39).
[2] Tap the Dan Tien with fixed steps.
Clench your fists loosely, tap the Dan Tien area with your left hand, at the same time tap the Ming Men point (located at the back on the lower back) with the back of your right hand. it должно выполняться согласованно с дыханием, и одновременно с постукиванием поворачивайте поясницу. Knocking should be easy, natural and relaxed. The number of taps should be the same as the number of breaths. Do this 10-30 times (Fig. 12-40, 12-41).

After некоторого времени практики этого упражнения можно увеличить амплитуду поворотов поясницы и взмахов рук, чтобы повысить подвижность позвоночника и поясничных мышц. When you have mastered this exercise well, you can perform tapping while walking slowly for 5-10 minutes (Fig. 12-42).
[3] Look at the shape of the hand.
On theправьте поток ци мысленно сначала в левую кисть, повернув ладонь внутрь, а потом – снизу-вверх и влево-наружу. The gaze is directed to the left hand, and follow its movement. Move the right hand slowly to the right to the stomach. After того как левая рука достигнет уровня головы спереди-слева, медленно опустите её. At the same time, move your right hand past the abdomen from the bottom up and to the right outward. Alternately perform such movements with both hands, at the same time turning at the waist. Breathe in when рука идёт вверх, и выдыхайте, когда её опускаете. Perform 10-30 times (Fig. 12-43).
[four] Хождение у столба.
Сосредоточьтесь и встаньте прямо, then слегка присядьте и перенесите вес тела на правую ногу. Clench both fists at the same time, in harmony with the breath, and direct the qi to the feet. Lift your left foot slightly, toes touching the ground and heel raised. After того, как ци потекла вниз, сделайте шаг левой ногой влево, пальцы ног касаются земли. At the same time, open your fists in your palms and push your palms forward, the left is slightly higher than the right, the gaze is directed to the left hand. The movement of the left foot and the push of the palms must be coordinated with the breath. Relax your shoulders and elbows so that they are comfortable and natural. 70% of body weight falls on the right leg (Fig. 12-44, 12-45).
After движения левой стопы вперёд, опустите пятку на землю и прижмите ладони вниз к животу. When the weight of the body is on the left leg, bend it slightly and clench the hands into a fist. At the same time, in coordination with the breath, touch the ground with the toe of the right foot, the heel raised. When you stand firmly, take a step with your right foot forward to the right, toe on the ground.
Open the hands in the palm of your hand and press them forward and to the right, coordinating this with the breath. This time the right hand is higher than the left. 70% of the body weight falls on the left leg, the gaze is directed to the right hand. Continue walking forward in a straight line or in a circle.
At the beginning, the movements should be slow and the breathing properly regulated. On the начальном этапе выполняйте это упражнение минут 5, постепенно увеличивая время до 30 минут, 2–4 times a day.
[5] Balancing.
Raise your arms to the sides to a horizontal level, at the same time lift your left leg, so that the thigh comes to a horizontal position, the toe is pulled down, like a golden cockerel standing on one leg. Raise your hands while inhaling, lower while holding your breath, while exhaling, lower your left leg to the ground (Fig. 12–46). Then raise your arms to the sides to a horizontal level, at the same time lift your right leg, following the movements described above (Fig. 12-47).

First, do this exercise with steps in one place, and then while walking. Move your feet forward step by step. Inhale as you lift your leg and exhale as you lower it to the ground. The movements of the hands are the same as when performed in one place. You can walk in a straight line or in a circle.
[6] Kick the chan-qiang point with the heel.
Look ahead, breathe naturally, focus mentally on the dan tien. While moving the right foot forward, push back vigorously with the left foot so that the heel hits the left buttock. Then step forward with your left foot and kick back vigorously with your right foot so that the heel hits the right buttock (fig. 12-48, 12-49).
Fulfill упражнение 2–4 раза в день, проходя каждый раз 50–100 шагов.
[7] Rub tai chi horizontally in a circle.
First, mentally direct the flow of qi from the dan tian to the hands. Slowly raise your arms to the level of the navel, palms facing down, sides of the hands opposite each other, forming a tai chi circle. Relax your shoulders and lower your elbows so that your shoulders, elbows, and wrists form a natural semi-circle. Relax your hips, tighten your buttocks and bend your legs.
Then, with both hands, perform a horizontal rubbing motion in a circle to the left forward, in front of you and to the right forward. As both hands move forward to the left, shift the weight of the body onto the left foot and step with the right foot to the right. As both hands move forward to the right, pull up the left leg, keeping both feet together. Perform 20 such rubbing movements, and then 20 more in the opposite direction. Movements should be soft and slow (Fig. 12-50, 12-51).

Breathing method in this exercise.
Breathe in when руки идут вперёд влево, и выдыхайте, когда руки оказываются перед животом. Be careful - the air must be directed to the