{"id":10788,"date":"2015-11-24T21:19:13","date_gmt":"2015-11-25T02:19:13","guid":{"rendered":"http:\/\/yang-sheng.com\/?p=10788"},"modified":"2015-12-18T21:22:26","modified_gmt":"2015-12-19T02:22:26","slug":"centenarian-in-bed-health-exercises-for-longevity","status":"publish","type":"post","link":"https:\/\/yang-sheng.com\/?p=10788","title":{"rendered":"Centenarian In-bed Health Exercises for Longevity"},"content":{"rendered":"

[Featured Article \u7cbe\u9009\u6587\u7ae0]<\/strong><\/a><\/p>\n

Centenarian In-bed Health Exercises for Longevity<\/strong><\/span><\/h2>\n

\u767e\u5c81\u5e8a\u4e0a\u4fdd\u5065\u529f<\/strong><\/span><\/h2>\n

\u00a0Translation and editing by Kevin W Chen<\/strong><\/p>\n

 <\/p>\n

\"126882852742577071\"<\/a>This in-bed health exercise was introduced and taught by Mr. Kai-Shen Tsui (\u5d14\u4ecb\u5ff1<\/strong>) in Taiwan, who was born in 1910.\u00a0 He learned these simple but powerful exercises in 1934 from a Buddhist monk in Northern China but did not start formal or regular practice until he retired from a government job at the age of 66.\u00a0 Now he is 104 years old, and still lives a healthy life.\u00a0 He shares his longevity secrets on the internet.\u00a0 Most information here is translated from the internet. \u00a0For more information about Mr. Tsai, please refer to previous article in Yang-Sheng “Life-nurturing regimen: As revealed by a centenarian”.<\/a><\/p>\n

You are supposed to perform these exercises in bed on a daily base, before you get up. \u00a0According to the original instruction, most movements are supposed to be done 108 times before proceed to next. \u00a0I have used 36 times (instead of 108 times) in the following translation for a more practical introduction….<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\"Fetal_breath\"<\/a><\/strong>1. \u00a0Fetal Breath\u00a0 <\/strong>\u80ce\u606f<\/strong>Posture:\u00a0 supine in bed, hands & legs straight, palms facing up close to leg,\u00a0 empty mind (think nothing), thin breath-in deeply with tongue touch the palate, hold the breath without exhale and start to count\u2026.\u00a0 The Key components:<\/p>\n
    \n
  1. Entire breathing should be fine and slow. As fine as gossamer, showing breathing capacity is controllable.<\/li>\n
  2. Breathe long, in and out take a longer time to display toughness of vital capacity & strength.\u00a0 Bubbles in the lung is trained into the active zone,\u00a0 gradually become stronger.<\/li>\n
  3. Breathe evenly. Avoid urgent in or exhale, need to be thin and long breathing with certain rule (1-4-2) .\u00a0 Inhale by nose and exhale by mouth to achieve the optimum status. (Or it may lead to tightness, chest swelling, or headaches).<\/li>\n
  4. Breathe naturally, no rushing, no radical, and no hurry; follow the natural step so to avoid bad situations.<\/li>\n
  5. Be persistent, do it every day; the more practiced the stronger so as to let blood wander entire body, reaching optimum health situation.<\/li>\n<\/ol>\n

    At first, you may count to 100 or so per breathing after inhale, gradually count to higher\u00a0 until you can\u2019t hold it anymore, then exhale by mouth (tongue & belly back to normal). No sound, then you can adjust breathing before next deep breathing (1 to 3 adjustments), continue count\u00a0 when holding next breath.\u00a0 \u00a09 mouthfuls every day.\u00a0 Long\u00a0 practice will increase # of counting during holding (pause).\u00a0 When you can count to a thousand for each breath, your body will rejuvenate, and return to youth\u2026.<\/p>\n

    After practice this for three years, I could easily count to one thousand within one breathing, had some unexpected effects.<\/td>\n<\/tr>\n

\n
    \n
  1. Comb hair <\/strong>\u68b3\u5934\"2014-08-06<\/a><\/strong><\/li>\n<\/ol>\n

    Ten fingers slightly separated, comb from forehead towards occipital (36x) so as to keep blood vessels softened and smooth, to prevent headaches or hemorrhagic.<\/td>\n<\/tr>\n

\n
    \n
  1. \"2014-08-06<\/a>Rub head <\/strong>\u6413\u5934<\/strong><\/li>\n<\/ol>\n

    Respectively, rub both the forehead and the back of head horizontally with both hands — 36x cross.\u00a0 Enables the strengthening of the arteries, you will be less likely to suffer from headaches.<\/td>\n<\/tr>\n

\n
    \n
  1. Wash face <\/strong>\u6d17\u8138\"wash_face\"<\/a><\/li>\n<\/ol>\n

    \"Yingxiang\"<\/a>Washing face with both hands up and down (36-108x):\u00a0 middle finger on both side of nose (LI20) to prevent rhinitis; other four fingers and palm facing upward push stick, then pull the palm and finger veneer down, helping blood vessels, smooth skin to be without wrinkles or dark spots, prevent headache.<\/td>\n<\/tr>\n

\n
    \n
  1. Rub inner eye corner <\/strong>\u63c9\u5185\u773c\u89d2\"Eye1\"<\/a><\/strong><\/li>\n<\/ol>\n

    Use the first joint of thumb rubbing the inner corner of eye \u2013 Jingming point (BL1) 36x. — treat hyperopia, wind-tearing, blurred vision, inner canthus crimson embolism, and so on.<\/td>\n<\/tr>\n

\n
    \n
  1. Rub eyelids <\/strong>\u64e6\u773c\u76ae\u00a0\"2014-08-06<\/a><\/strong><\/li>\n<\/ol>\n

    Use middle & ring fingers rubbing the upper and lower eyelids,\u00a0 from inside out (horizontally) 36x. This massage helps ocular blood vessels, keeps eyes forever flexible, and eliminate crow’s feet.<\/td>\n<\/tr>\n

\n
    \n
  1. Rub ear root <\/strong>\u6413\u8033\u6839\"ear1\"<\/a><\/li>\n<\/ol>\n

    Use middle & index fingers rubbing the root of ears:\u00a0 Middle finger on front of ear (SI19 point),\u00a0 index finger on back of ear, rubbing up and down (not too long), 100+ times, to prevent and treat tinnitus or hearing loss.<\/td>\n<\/tr>\n

\n
    \n
  1. turning ear back \u7ffb\u63c9\u8033\u00a0\"Ear2\"<\/a><\/strong><\/li>\n<\/ol>\n

    Use both hands rubbing the left and right ears 36x from front to back.\u00a0 Though ear volume (the size of the ear as compared to the whole body) is small, it has 120 Meridian points (especially, the kidney is closely related to eye), connecting major organs through the body.\u00a0 Left ear is gold, right ear is wood; If human ear becomes dry and dark, this signals poor health.<\/td>\n<\/tr>\n

\n
    \n
  1. rub around Navel \u7ed5\u809a\u8110\u63c9\u00a0\"mqdefault<\/a><\/strong><\/li>\n<\/ol>\n

    Use the middle three fingers spiral-rubbing around navel clockwise 36 to 81 laps (switch hand is OK);\u00a0 to prevent gastrointestinal problems and constipation, keep internal organs smooth and healthy.<\/td>\n<\/tr>\n

10. Massage inner thigh (male) <\/strong>\u63c9\u5927\u817f\u6839\u00a0\"mqdefault\"<\/a>\"RN1\"<\/a>Left or right hand, respectively, use four fingers (no thumb) rub around the inner thigh, on the side of Hui Yin (CV1\/RN1) and anus,\u00a0 one hand at once, switch hand after 36 times (female not appropriate).\u00a0 This will help prevent prostate hypertrophy, with 100% healing rate.<\/td>\n<\/tr>\n
11. \u00a0massage lower belly <\/strong>\u63c9\u809a\u8110\u4e0b \u00a0\"hqdefault<\/a><\/strong>Hands overlap one-half inches to four inches below navel, rub 36 times. A half inche below the Navel is the sea of Qi (RN6), 3 inches below navel is Guan Yuan (RN4), 4 inches below is Zhong Ji (RN3), Rubbing these 3 points has therapeutic effect on frequent need to urinate, and makes the bladder more elastic.<\/td>\n<\/tr>\n
12. \u00a0Swing Hip \u6446\u81c0\u00a0\"2014-08-06<\/a><\/strong>Straighten both legs, the toes stretched back (inward hook), then make hip bone move up and down by leg moving in and stretching out 36 times; to prevent sciatica and bone spurs.<\/td>\n<\/tr>\n
13. Raise anus \u63d0\u677e\u809b \u00a0\"2014-08-06<\/a><\/strong>Same posture as #12, with legs straight. The toes stretch back (inward hook) and raising (attract) anus while inhaling, count to 36 before relaxing anus, and toes go back while exhaling.\u00a0 Do this ten times every day to heal hemorrhoids without surgery. Toes stretched back in inward hook prevents legs from cramping.<\/td>\n<\/tr>\n
14. Knick leg \u8e22\u817f \u00a0\"Ten\"<\/a><\/strong>Two legs straight with toes inward hook, then kicking each leg up 36 times, then switch.\u00a0 This helps prevent legs from cramping, and increases hip strength.<\/td>\n<\/tr>\n
15. Stretch waist (bridge) \u633a\u8170 \u00a0\u00a0\"2014-08-06<\/a><\/strong>Straighten arms and clench hands around ankle, pull inward to prolong the leg, then put feet under hip with Yongquan (KI1) touch ground, stretch waist outward, two elbows touching ground; swing left-right 36 times (Combine Fish & Monkey play) .\"hqdefault<\/a>Functions:\u00a0 Strengthen the arteries in the head and stretch the neck, strengthen arm flexibility, prevent frozen shoulder, and increase knee and\u00a0 leg strength. Yongquan touching ground promotes kidney health.<\/td>\n<\/tr>\n
16. Push up heaven \u2026 \u4e24\u624b\u6258\u5929 \u00a0\u00a0\"2014-08-06<\/a><\/strong>Though supine, hands crossed, raising up from abdomen to the top of the head, 36 times; to regulate triple burner so as to treat frozen shoulder syndrome, calm the fire along triple burner.<\/td>\n<\/tr>\n
17. Sit ups <\/strong>\u4ef0\u5367\u8d77\u5750 \u00a0\"2014-08-06<\/a><\/strong>Hands on side of body, do sit-ups six times or more to strengthen abdomen, reduce fat, and prepare for the 18th<\/sup> exercise.<\/td>\n<\/tr>\n
18. Bend waist different ways <\/strong>\u4f38\u538b\u8170 \u00a0\u00a0\"2014-08-06<\/a><\/strong>Three ways to bend wait forward with legs straight.<\/p>\n
    \n
  1. A) hold hands around head, bend forward to let left elbow touch right knee, then let right elbow touch left knee, 36 times each.\"2014-08-06<\/a><\/li>\n
  2. B) hold the head, bend straight forward and look down,<\/li>\n
  3. C) two hands reach down from toes to heel as far as possible, 36 times. Or split two legs apart with hands touch the legs\u2026.<\/li>\n<\/ol>\n

    \"2014-08-06These three exercises can reduce suffering from fasciitis, and strengthen visceral and vertebrae health, reduce abdominal fat, and keep waist and legs strong.<\/td>\n<\/tr>\n

19. Push ups <\/strong>\u4fef\u5367\u6491\"Push-up\"<\/a><\/strong>Push ups 36 times (doing fewer is OK); to enhance waist, legs, & arms.<\/td>\n<\/tr>\n
20. Cross-leg sit meditation <\/strong>\u76d8\u817f\u9759\u5750 \u00a0\"Tsui1\"<\/a><\/strong>Sit peacefully with legs crossed, hands clasped together or left on the lap to recover strength. Quiet the mind and breathe 36 breaths, then return to normal.\u00a0 For each breath:\u00a0 Tongue touch upper palate, inhale Qi from the lower Dantian, then use intention (Yi) to guide Qi along spinal vertebrae from the tail to the head (already warm or hot), then exhale by mouth, return to natural status.\u00a0 Most importantly, keep a calm mind and spirit when practicing; cannot have any distractions.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Be persistent in exercise and adhere to a daily practice, long-time practice will produce incredible results.\u00a0 You can find the teaching of Mr. Tsui from Youtube video:\u00a0\u00a0\u00a0 <\/strong>https:\/\/www.youtube.com\/watch?v=5Z4caCs3lj0<\/a><\/p>\n