GYMNASTICS
Tao-yin Chin., lit. “stretching and contracting [of the body]”; Taoist practice of guiding the breath, consisting of a combination of physical and breathing exercises that promote and facilitate the circulation of the breath within the body by resolving tensions and blockages. Tao-yin may also be practiced as simply a health exercise; according to the Taoist view it dispels illness as well as bad ch’i and prolongs life. Taoist adepts practice it as a preliminary exercise for hsing-ch’i (“letting the breath circulate”).
The various sequences of performing tao-yin exercises are said to have originated with immortals (hsien) such as P’eng-tzu or Lü Tung-pin (pa-hsien). Nowadays it is usual to perform a sequence of eight exercises. During their performance it is essential that all physical movements as well as ways of relaxing and tensing and the actual flow of the breath itself are followed with wakeful attention. The eight exercises are as follows (cf. Pálos 1984, p. 175):
1. “Clapping the teeth together and drumming” (k’ou-ch’ih, t’ien-ku).
2. “Turning to the left, looking to the right” and viceversa: the head and shoulders are moved in opposite directions to loosen and relax that region of the body.
3. “Stirring the ocean and swallowing the saliva”: the tongue is rotated around the cavity of the mouth and then pressed against the palate, thereby promoting the production of saliva, which is then swallowed (yü-chiang).
4. “Massaging the area around the sacrum with both hands”: after rubbing his hands to warm them, the practitioner massages the area on either side of the sacrum in a downward direction with both his hands. This exercise relieves back pain and menstrual difficulties.
5. “Stretching the arms”: the hands are made into fists as the arms are extended sideways, then moved back in the direction of the body as if pulling something toward it. This exercise is beneficial for people who suffer from a warped spine.
6. “Double winds”: the practitioner rotates shoulders and arms in forward and backward directions while his hands (made into fists) rest against his chest. This stimulates the organ of breathing.
7. “Raising the palms (of the hands)”: both arms are extended to the front with the palms of the hands turned upward, then the forearms are angled so that the palms are opposite the face. This exercise harmonizes the activity of the stomach and intestines.
8. “Relaxed muscles, loose joints”: the practitioner extends his legs from a sitting position, inclines his head forward, at the same time extending his arms to grab his toes. This exercise relaxes the body and stimulates the circulation.
Source: The Encyclopedia of Eastern Philosophy and Religion: Buddhism, Hinduism, Taoism, Zen. Shambhala Publications, Inc.
Books on Tao-yin
External links: Tao-yin / Hsing-ch’i / Hsien / Pa-hsien / K’ou-ch’ih / T’ien-ku / Yü-chiang