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The Exercises of Falun Dafa |
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Exercise 1: Buddha
Stretching a Thousand Arms
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Principles:
The
core of Buddha Stretching a
Thousand Arms is stretching
to open up all energy channels.
Through doing this exercise,
beginners can acquire energy in
a short period of time, and
experienced practitioners will
improve quickly. The exercise
requires all energy channels to
be opened up at the outset,
enabling practitioners to
immediately practice at a high
level. The movements of this
exercise are quite simple
because a Great Way is, as a
rule, simple and easy to learn.
Though the movements are simple,
they dictate everything involved
in the cultivation system. When
doing this exercise, one's body
will feel warm and will
experience a unique sensation of
there being a very strong energy
field. This is caused by
stretching and opening all the
energy channels throughout the
body. The purpose is to break
through areas where the energy
is blocked, to enable energy to
circulate freely and smoothly,
to mobilize the energy within
the body and under the skin,
circulating it vigorously, and
to absorb a great amount of
energy from the universe. It
simultaneously enables the
practitioner to quickly achieve
the state of having a qigong
energy field. This exercise is
done as the foundational
exercise of Falun Gong, and it
is usually done first. It is one
of the methods for reinforcing
your cultivation.
Learn Exercise 1
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Exercise 2: Falun Standing Stance
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Principles:
This
is the second Falun Gong exercise. It is a
still, standing exercise composed of four
wheel-holding positions. There are few movements
and each position needs to be held for quite a
while. Beginners' arms might initially feel
heavy and achy. After doing the exercise,
though, the whole body will feel relaxed,
without feeling any of the fatigue that comes
from physical work. When practitioners increase
the frequency and duration of the exercise, they
can feel a Law Wheel rotating between their
arms. Doing the Falun Standing Stance
exercise frequently will help open the entire
body completely, and it will enhance gong
strength. Falun Standing Stance is a
comprehensive means of cultivation that
increases wisdom, raises a person's level, and
strengthens supernatural powers. The movements
are simple, yet much can be achieved from this
exercise and nothing is left out. During the
exercise, do the movements naturally—you must be
aware that you are doing them, and don't sway,
though it is normal to move slightly. As with
the other exercises of Falun Gong, the end of
this exercise does not mean the end of the
practice since the Law Wheel never stops
rotating. The duration of each movement can
differ from person to person, but the longer,
the better.
Learn Exercise 2
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Exercise 3: Coursing
Between the Two Poles
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Principles:
The
purpose of this exercise is to
mix and merge the universe's
energy with the energy inside
the body. A great amount of
energy is expelled and taken in.
In a very short time, the
practitioner can expel the
pathogenic and black qi from his
or her body and take in a great
deal of energy from the
universe, enabling the body to
be purified and to quickly reach
the state of "a Pure-White
Body." Also, while the arms are
moving up and down, the exercise
facilitates the "opening of the
top of the head" and unblocks
the passages under the feet.
Before doing the exercise,
picture yourself as two large
empty barrels standing upright
between heaven and earth,
gigantic and incomparably tall.
With the upward movement of the
arms, the qi in the body
rushes directly out of the top
of the head to the upper pole of
the universe; with the downward
movement of the arms, it goes
out through the bottoms of the
feet to the lower pole of the
universe. After these movements
of the arms, the energy returns
to the inside of the body from
both poles, and is then sent out
in the opposite direction. The
arms are moved up and down in
opposite directions nine times
each. On the ninth movement, the
left arm is held up (females,
the right arm) and kept there,
then the other arm is brought
up. Next, both arms move
downward together, bringing the
energy to the lower pole, and
then back to the upper pole as
they move along the body. After
the arms move up and down nine
times, the energy is brought
back into the body. The Law
Wheel is turned clockwise (as
viewed from the front) at the
lower abdomen four times to spin
the energy that is outside the
body back in. The hands are
conjoined in Jieyin to
end the exercise, but not the
functioning of gong.
Learn Exercise 3
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Exercise 4: Falun Cosmic
Orbit
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Principles:
This
exercise enables the human body's energy to
circulate over large areas. Rather than going
through only one or several meridians, the
energy circulates from the entire yin
side of the body to the yang side, over
and over again. This exercise goes far beyond
the usual methods of opening up the meridians
and the great and small cosmic orbits. It is one
of Falun Gong's intermediate-level exercises.
With the previous three exercises as a base,
this one is intended to open up all meridians
throughout the body (including the great cosmic
orbit) so that the meridians will gradually be
connected throughout the entire body, from top
to bottom. The most outstanding feature of this
exercise is its use of the Law Wheel's rotation
to rectify all abnormal conditions in the human
body. This enables the human body—a small cosmos
or universe'to return to its original state, and
to have the whole body's energy circulate freely
and smoothly. When that is achieved, the
practitioner has reached a very high level in
Triple-World-Law cultivation and, if he or she
has great spiritual potential, can now move on
to cultivate the Great Way (Dafa). At
that time their gong strength and
supernatural powers will grow dramatically. When
doing this exercise, the hands should follow the
energy mechanisms. Each movement should be
unhurried, slow, and smooth.
Learn Exercise 4
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Exercise 5: Reinforcing
Supernatural Powers
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Principles:
Reinforcing Supernatural Powers is one of
the serene cultivation exercises in Falun Gong.
It is a multi-purpose exercise intended to
strengthen supernatural powers (including
supernatural abilities) and gong
strength by turning the Law Wheel using Buddha
mudras, or "hand signs." This exercise
is above the intermediate level and was
originally kept as a secret exercise. To fulfill
the wishes of those who have reached a basic
level, I have specially made public this
cultivation method to save predestined
practitioners. The exercise requires meditating
in the full-lotus position. The full-lotus
position is preferable, though the half-lotus
position is also acceptable. During the
exercise, the flow of qi is strong and
the energy field around the body is large. The
hands move with the energy mechanisms planted by
your shifu. When the hand movements
start, the heart follows the movement of the
thoughts. When strengthening the supernatural
powers, keep the mind empty, with a slight focus
on both palms. The centers of the palms will
feel warm, heavy, electric, numb, as if holding
a weight, etc. But don't pursue any of these
sensations—just let them happen naturally. The
longer the legs are crossed, the better; it
depends on one's endurance. The longer you
meditate, the more intense the exercise is and
the faster the energy grows. Don't think about
anything when doing this exercise—no thought is
involved—and ease into stillness. Gradually
enter into stillness from the dynamic state that
seems calm, but is not actually stillness. But
your main consciousness must be aware that you
are doing the exercise.
Learn Exercise 5
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