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Falun Dafa - Exercises

by Master Li Hongzhi

1. Buddha Showing a Thousand Hands
(Fo Zhan Qianshou Fa)

Principles: At the core of Buddha Showing a Thousand Hands is stretching of the body. This stretching unblocks areas where energy is congested, stimulates the energy within the body and under the skin so that it circulates vigorously, and automatically absorbs a great amount of energy from the universe. This enables all of the meridians in a practitioner's body to open at the beginning. When one performs this exercise, the body will have a special feeling of warmth and of the existence of a strong energy field. This is caused by the stretching and opening of all meridians throughout the body. Buddha Showing a Thousand Hands is composed of eight movements. The movements are quite simple, yet they control many things that are evolved by the cultivation method as a whole. At the same time, they enable practitioners to quickly enter the state of being surrounded by an energy field. Practitioners should perform these movements as a foundational exercise. They are usually done first, and are one of the strengthening methods for one's cultivation practice.

Preparation - Stand naturally with the feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.

Conjoining the Hands (Liangshou Jieyin) - Lift both hands slightly with the palms facing up. Have the thumb tips lightly touch each other. Let the other four fingers of each hand meet and overlap on top of each other. For males, the left hand goes on top; for females, the right hand goes on top. Have the hands form an oval shape and hold them at the lower abdominal area. Hold both upper arms slightly forward with the elbows rounded so that the underarms are open (Figure 1-1).

Maitreya Stretching His Back (Mile Shenyao) - Starting from Jieyin, raise both hands upward. When the hands reach the front of the face, separate them and gradually turn the palms upward. When the hands are above the top of the head, have the palms face up. Point the fingers of both hands toward each other (Figure 1-2), with a distance of 20 to 25 cm (8 to 10 inches) between them. At the same time, press upward with the heels of both palms, push the head upward, press the feet downward, and stretch the whole body. Stretch for about 2 to 3 seconds, and then relax the whole body abruptly. Return the knees and hips to a relaxed position.

Tathagata Pouring Energy into the Top of the Head (Rulai Guanding) - Following from the previous movement (Figure 1-3), turn both palms outward at 140░ to form a funnel shape. Straighten the wrists and move them downward. As the hands move down, keep the palms facing the chest at a distance of no more than 10 cm (4 inches). Continue moving both hands towards the lower abdomen (Figure 1-4).

Pressing the Hands Together in Front of the Chest (Shuangshou Heshi) - At the lower abdomen, turn the backs of the hands to face each other, and without pausing, lift the hands up to the chest to form Heshi (Figure 1-5). When doing Heshi, press both the fingers and the heels of the palms against each other, leaving a hollow space in the center of the palms. Hold the elbows up, with the forearms forming a straight line. (For all of the exercises, keep the hands in the Lotus Palm position except when doing Heshi and Jieyin).

Hands Pointing to Heaven and Earth (Zhangzhi Qiankun) - Starting from Heshi, separate the hands about 2 to 3 cm (1 inch) (Figure 1-6) and turn them in opposite directions. Males, turn the left hand (females, turn the right hand) towards the chest and turn the right hand forward, so that the left hand is on top and the right hand is on the bottom. Both hands should make a straight line with the forearms. Then, extend the left forearm diagonally upward (Figure 1-7). Have its palm facing down and as high as the head. Keep the right hand in front of the chest with the palm facing up. After the left arm reaches the proper position, push the head upward, press the feet downward, and stretch the entire body to its limits. Stretch for about 2 to 3 seconds, then immediately relax the entire body. Return the left hand to the front of the chest and form Heshi (Figure 1-5). Next, turn the hands in the opposite directions, so that the right hand is on top and the left hand is underneath (Figure 1-8). Extend the right hand and repeat the previous movements of the left hand (Figure 1-9). After stretching, relax the whole body. Move the hands in front of the chest to Heshi.

Golden Monkey Splitting its Body (Jinhou Fenshen) - Starting from Heshi, extend the arms outward on the sides of the body, forming a straight line from the shoulders. Push the head upward, press the feet downward, and straighten the arms on each side. Stretch outward in four directions, using force throughout the whole body (Figure 1-10). Stretch for about 2 to 3 seconds. Immediately relax the entire body and form Heshi.

Two Dragons Diving into the Sea (Shuanglong Xiahai) - Starting from Heshi, separate the hands and extend them downward towards the lower front of the body. When the arms are parallel and straight, the angle between the arms and the body should be about 30░ (Figure 1-11). Push the head upward, press the feet downward, and stretch the whole body, using force. Stretch for about 2 to 3 seconds, then immediately relax the entire body. Move the hands to Heshi in front of the chest.

Bodhisattva Placing Hands on the Lotus Flower (Pusa Fulian) - Starting from Heshi, separate both hands while extending them diagonally downward to the sides of the body (Figure 1-12). Straighten the arms so that the angle between the arms and the body is about 30░. At the same time, push the head upward, press the feet downward, and stretch the entire body using force. Stretch for about 2 to 3 seconds, then immediately relax the whole body. Move the hands to Heshi in front of the chest.

Arhat Carrying a Mountain on His Back (Luohan Beishan) - (Figure 1-13) Starting from Heshi, separate the hands while extending them behind the body. At the same time, turn both palms to face backward. As the hands pass the sides of the body, slowly bend the wrists upward. When the hands arrive behind the body, the angle between the wrists and the body should be 45░. At this point, push the head upward, press the feet downward and stretch the entire body using force. (Keep the body upright - don't lean forward, but stretch from the chest.) Stretch for about 2 to 3 seconds, then immediately relax the whole body. Move the hands to Heshi in front of the chest.

Vajra Toppling a Mountain (Jingang Paishan) - From Heshi, separate both hands while pushing forward with the palms. Have the fingers pointing upwards. Keep the hands and shoulders at the same level. Once the arms are extended, push the head upward, press the feet downward, and stretch the whole body using force (Figure 1-14). Stretch for about 2 to 3 seconds, then immediately relax the entire body. Move the hands to Heshi.

Overlap the Hands in Front of the Lower Abdomen (Diekou Xiaofu) - Starting from Heshi, slowly move the hands downward, turning the palms towards the abdominal area. When the hands reach the lower abdomen, place one hand in front of the other (Figure 1-15). Males should have the left hand inside; females should have the right hand inside. Have the palm of the outer hand face the back of the inner hand. The distance between the hands, as well as between the inner hand and the lower abdomen, should each be about 3 cm (1 inch). Usually one overlaps the hands for 40 to 100 seconds.

Closing Position - Conjoin the hands (Shuangshou Jieyin) (Figure 1-16).

2. Falun Standing Stance
(Falun Zhuang Fa)

Principle: Falun Standing Stance is a tranquil standing meditation composed of four wheel-holding positions. Frequent performance of Falun Standing Stance will facilitate the complete opening of the entire body. It is a comprehensive means of cultivation practice that enhances wisdom, increases strength, raises one's level, and strengthens divine powers. The movements are simple, but much can be achieved through the exercise. Beginners' arms may feel heavy and painful. After doing the exercises, the whole body will immediately feel relaxed, without feeling the kind of fatigue that comes from working. When practitioners increase the time and frequency of the exercise, they can feel a Falun rotating between the arms. The movements of Falun Standing Stance should be done naturally. Don't intentionally pursue swaying. It is normal to move slightly, but obvious swaying should be controlled. The longer the exercise time, the better, but it differs from person to person. Upon entering into tranquility, do not lose awareness that you're exercising, but instead maintain it.

Preparation - Stand naturally with feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.

Conjoin the hands (Liangshou Jieyin) (Figure 2-1)

Holding the Wheel in Front of the Head (Touqian Baolun) - Start from Jieyin (the conjoined hand position). Slowly raise both hands from the abdomen, separating them in the process. When the hands are in front of the head, the palms should face the face at eyebrow level (Figure 2-2). Have the fingers of the hands pointing toward one another, with a distance of 15 cm (6 inches) between them. Form a circle with the arms. Relax the whole body.

Holding the Wheel in Front of the Lower Abdomen (Fuqian Baolun) - Slowly move both hands downward. Keep the arms in the wheel-holding position as they reach the lower abdominal area (Figure 2-3). Hold both elbows forward, keeping the underarms open. Keep the palms facing upward, the fingers pointing toward one another, and the arms in the shape of a circle.

Holding the Wheel Above the Head (Touding Baolun) - While maintaining the wheel-holding position, slowly raise the hands until they are over the head (Figure 2-4). Have the fingers of both hands pointing toward one another, and the palms facing downward. Keep a distance of 20 to 30 cm (8 to 12 inches) between the fingertips of both hands. Have the arms form a circle. Keep the shoulders, arms, elbows, and wrists relaxed.

Holding the Wheel on Both Sides of the Head (Liangce Baolun) - Starting from the previous position, move both hands downward next to the sides of the head (Figure 2-5). Keep the palms facing the ears, with both shoulders relaxed and the forearms upright. Don't keep the hands too close to the ears.

Overlap the Hands in Front of the Lower Abdomen (Diekou Xiaofu) (Figure 2-6) - Move the hands downward to the lower abdomen. Overlap the hands.

Closing Position - Liangshou Jieyin (Conjoin the hands) (Figure 2-7).

3. Penetrating the Two Cosmic Extremes
(Guantong Liangji Fa)

Principle: Penetrating the Two Cosmic Extremes channels the cosmos' energy and mixes it with the energy inside one's body. A great amount of energy is expelled and taken in during this exercise, enabling a practitioner to purify his or her body in a very short time. At the same time, the exercise opens the meridians on top of the head and unblocks the passages underneath the feet. The hands move up and down according to the energy inside the body and the mechanisms outside the body. The upward-moving energy dashes out of the top of the head and travels directly to the upper cosmic extreme; the downward-moving energy is ejected out from the bottom of the feet and rushes directly to the lower cosmic extreme. After the energy returns from both extremes it is then emitted in the opposite direction. The hand movements are done nine times.

After the one-handed gliding up and down movements are done nine times, both hands are to glide up and down nine times. Then, the Falun is turned clockwise four times in front of the lower abdomen in order to spin the outside energy into the body. The movements end by conjoining the hands.

Before doing the exercise, imagine you are two empty barrels, standing upright between heaven and earth, gigantic and incomparably tall. This helps channel the energy.

Preparation - Stand naturally with feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.

Conjoin the Hands (Liangshou Jieyin) - (Figure 3-1)

Press the Hands Together in Front of the Chest (Shuangshou Heshi) - (Figure 3-2)

One-Handed Gliding Up-and-Down Movement (Danshou Chong'guan) - From Heshi, simultaneously glide one hand upward and the other hand downward. The hands should glide slowly along with the energy mechanisms outside the body. The energy inside the body moves up and down simultaneously with the hand movements (Figure 3-3). Males start by gliding the left hand upward; females start by gliding the right hand upward. Pass that hand in front of the face and extend it above the head. Meanwhile, slowly lower the right hand (females, the left hand). Then switch the positions of the hands (Figure 3-4). Keep the palms facing the body at a distance of no more than 10 cm (4 inches). Keep the entire body relaxed. One up-and-down movement of each hand is one count. Repeatedly glide the hands up and down for nine counts.

Two-Handed Gliding Up-and-Down Movement (Shuangshou Chong'guan) - After the one-handed gliding up and down movement, keep the left hand (right hand for females) up and waiting, and slowly bring the other hand up so that both hands are pointing upward (Figure 3-5). Then slowly glide both hands downward at the same time (Figure 3-6).

When gliding both hands up and down, keep the palms facing the body at a distance of no more than 10 cm (4 inches). A complete up-and-down movement is one count. Repeatedly glide the hands up and down for nine counts.

Turning the Falun With Two Hands (Shuangshou Tuidong Falun) - After the ninth two-handed gliding up and down movement, move both hands downward past the head and over the chest until they reach the lower abdominal area (Figure 3-7). Turn the Falun with both hands (Figure 3-8, Figure 3-9). The left hand goes inside for males, and the right hand goes inside for females. Keep a distance of about 2-3 cm (1 inch) between the hands and also between the inner hand and the lower abdomen. Turn the Falun clockwise 4 times to spin the energy from the outside to the inside of the body. While turning the Falun, keep the hands within the area of the lower abdomen.

Closing Position - Liangshou Jieyin (Conjoin the hands) (Figure 3-10).

4. Falun Heavenly Circuit
(Falun Zhoutian Fa)

Principle: Falun Heavenly Circuit enables the energy of the human body to circulate over large areas - that is, not just in one or several meridians, but from the entire yin side to the entire yang side of the body, back and forth continuously. This exercise is far beyond the usual methods of opening the meridians or the Great and Small Heavenly Circuits. Falun Heavenly Circuit is an intermediate-level cultivation method. With the previous three exercises as a base, the meridians of the entire body (including the Great Heavenly Circuit) can be quickly opened through performing this exercise. From top to bottom, the meridians will be gradually connected throughout the entire body. The most outstanding feature of this exercise is its use of the Falun rotation to rectify all abnormal conditions in the human body. This enables the human body - a small universe - to return to its original state and enables all meridians inside the body to be unblocked. When this state is reached, one has achieved a very high level within In-Triple-World-Law cultivation. When doing this exercise, both hands follow the energy mechanisms. The movements are gradual, slow, and smooth.

Preparation - Stand naturally with feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.

Conjoin the Hands (Liangshou Jieyin) - (Figure 4-1)

Press the Hands Together in Front of the Chest (Shuangshou Heshi) - (Figure 4-2)

Separate the hands from Heshi. Move them downward to the lower abdomen while turning both palms to face the body. Keep a distance of no more than 10 cm (4 inches) between the hands and the body. After passing the lower abdomen, extend the hands downward between the legs. Move the hands downward with palms facing the inner sides of the legs and, at the same time, bend at the waist and squat down (Figure 4-3). When the fingertips get close to the ground, move the hands in a circle from the front of the feet, along the outside of the feet to the heels (Figure 4-4). Bend both wrists slightly and raise the hands along the back of the legs (Figure 4-5). Straighten the waist while lifting the hands up along the back (Figure 4-6).

During the exercise, do not allow either hand to touch any part of the body, or the energy on them will be taken back into the body. When the hands cannot be lifted any higher along the back, make hollow fists (the hands do not carry energy right now) (Figure 4-7), then pull them forward passing through the underarms. Cross the arms in front of the chest (There is no special requirement for which arm is above or which arm is below - it depends on what's natural for you. This is the case for both males and females.) (Figure 4-8). Place the hands over the shoulders (leaving a space). Move both opened palms along the yang (outer) sides of the arms. When reaching the wrists, have the centers of both palms face each other at a distance of 3 - 4 cm (1 inch). At this time, the hands and the arms should form a straight line (Figure 4-9). Without pausing, turn both palms as if rotating a ball; that is, the outside hand should end up inside, and the inside hand should end up outside. As both hands push along the yin (inner) sides of the lower and upper arms, raise them up and over the back of the head (Figure 4-10). The hands should form an "x" at the back of the head (Figure 4-11). Separate the hands, with the fingertips pointing downward, and connect with the energy of the back. Then move both hands over the top of the head to the front of the chest (Figure 4-12). This is one complete heavenly circuit. Repeat the movements for a total of nine times. After nine times, move the hands down along the chest to the lower abdomen. Form Diekou Xiaofu (Overlap the hands in front of the lower abdomen) (Figure 4-13).

Closing Position - Liangshou Jieyin (Conjoin the hands) (Figure 4-14).

5. Strengthening Divine Powers
(Shentong Jiachi Fa)

Principle: Strengthening Divine Powers is a tranquil cultivation exercise. It's a multi-purpose exercise that strengthens divine powers (including supernormal abilities) and gong potency by turning the Falun using Buddha hand signs. This exercise is above the intermediate level and was originally a secret exercise. Performing this exercise requires sitting with both legs crossed. Single-leg crossing is acceptable at the initial stage if double-leg crossing cannot be done. One is eventually required to sit with both legs crossed. During the exercise, the flow of energy is strong and the energy field around the body is quite large. The longer the legs are crossed, the better. It depends on one's endurance. The longer one sits, the more intense the exercise and the faster one's gong grows. Don't think about anything when performing this exercise - no mind-intent is involved. From tranquility enter into ding. But your Main Consciousness must be aware that you're the one who is doing the exercise.

Preparation - Sit with legs crossed. Keep the waist and neck upright. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Keep the whole body relaxed, but not too loose. Gently close the eyes. Compassion should arise in the heart, and the facial expression should be peaceful.

Have both hands in Jieyin at the lower abdomen (Figure 5-1). Gradually enter into tranquility.

Performing the Hand Signs (Da Shouyin) - From Jieyin, move the conjoined hands slowly upward. When the hands are in front of the head, release Jieyin and gradually turn the palms upward. When the palms are facing up the hands will have reached their highest point (Figure 5-2). (When doing the hand signs, the forearms lead the upper arms with a certain amount of force.) Then separate the hands, turning them backwards to draw an arc above the top of the head while bringing the hands down until they're in front of the head (Figure 5-3). Have both palms face upward with the fingertips pointing forward (Figure 5-4), and hold the elbows inward as much as possible. Straighten the wrists while crossing them in front of the chest. For males, the left hand moves outside; for females, the right hand moves outside. When both arms have formed a horizontal line (Figure 5-5), turn the wrist of the outside hand outward with the palm upward, drawing a semicircle. Have the palm facing up and the fingertips pointing back. The hand should move with considerable force. Meanwhile, turn the palm of the inside hand slowly downward. When the hand is extended, turn the palm to face forward. The lower hand should be positioned at a 30░ angle from the body (Figure 5-6). Next, turning both palms towards the body, move the left hand (the upper hand) down on the inside and the right hand upward. Then repeat the previous movements using the opposite hands, switching the hand positions (Figure 5-7). Next, males should straighten the right wrist (females, the left wrist) and turn the palm to face the body. After crossing the hands in front of the chest, extend the palm downward until the arm is straight and the hand is over the lower leg. Males turn the left palm (females, the right palm) inward and move it up. After crossing in front of the chest, move it towards the front of the left shoulder (females, to the right shoulder). When the hand reaches the position, have the palm facing up with the fingertips pointing forward (Figure 5-8). Then, switch the hands' positions using the previous movements. That is, males should move the left hand (females, the right hand) on the inside; the right hand for males (left hand for females) should move on the outside. Switch the hand positions (Figure 5-9). When doing hand signs, the movements are continuous, without interruption.

Strengthening (Jiachi) - Following the previous hand movements, move the upper hand along the inside, and the lower hand along the outside. Males, turn the right hand, moving it downward with the palm facing the chest. Males, lift the left hand (females, the right hand) upward. When both forearms reach the chest and form a horizontal line (Figure 5-10), extend the hands out to the sides while turning the palms downward (Figure 5-11).

When the hands are above knee level and extended out, keep the hands at waist level, with the forearms and the backs of the hands at the same level and with both arms relaxed (Figure 5-12). This position delivers divine powers from inside the body to the hands for strengthening. When strengthening, the palms will feel warm, heavy, electric, numb, as if holding a weight, etc. But don't pursue these sensations - just let them happen naturally. The longer this position is held, the better.

Males, hook the wrist of the right hand (females, the left hand) to turn the palm to face inwards while moving the hand towards the lower abdomen. After reaching the lower abdomen, the palm should face up. At the same time, males should turn the left hand (females, the right hand) forward while lifting it towards the chin. When the arm reaches the same level as the shoulders, the palm should face down. After reaching the proper position, the forearm and the hand ought to be horizontal. With the centers of both palms facing each other, settle into this position (Figure 5-13). The strengthening positions need to be held for a long time, but you may hold them as long as you can. Next, have the upper hand draw a half circle forward and down to the lower abdominal area. At the same time, lift the lower hand upward while turning the palm downward. When it reaches the chin, the arm should be at the same level as the shoulders. With the centers of both palms facing each other, settle into this position (Figure 5-14). The longer this is held, the better.

Tranquil Cultivation (Jinggong Xiulian) - Starting from the previous position, have the upper hand draw a half circle forward and down to the lower abdomen, and form Jieyin with the hands (Figure 5-15). Enter into tranquil cultivation. Go into ding, but make sure your main consciousness knows you are doing the exercise. The longer you sit, the better - sit for as long as you can.

Closing Position - Move the hands to Heshi, and come out of ding (Figure 5-16). Take your legs out of the cross-legged position.

Visit www.falundafa.org for extensive information on Falun Dafa and further essays by Li Hongzhi.

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