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Ring Muscles

There is in the human body a system of muscles that is the source

of life's fundamental processes. These are the ring muscles. There
are ring muscles in various parts of the body, both internally and
externally. It is their coordinated and harmonious contraction
and relaxation that initiates breathing, digestion, circulation,
elimination, and all muscular motion. There is nothing in the human
body that is not affected by the ring muscles.

The ring muscles are a form of the ancient system that is the basis
for all of animal life, from the simplest amoeba to the highly
complex human. They are connected to the most primitive part of the
human brain, the part of the brain that is responsible for the most
essential functions of the body.

In a healthy body, all of the ring muscles contract and relax

simultaneously. If they do not work together, some thing goes wrong in
the body. Many of us are so unaware of the functioning of this basic
system that we cannot even sense it-but it is there, nevertheless. If
we work at getting in touch with our bodies, we can strengthen and
learn to control these muscles and, through this, improve our physical
and mental health.

Life begins with the first opening and closing of the mouth -with the
first cry.

Life ends with last breath. The mouth opens-and does not close again.

Life is based on an unbroken chain of openings and closings,

contracting and relaxing:
Our eyes open and close-to see.

Our nostrils open and close-to breathe.

Our mouth opens and closes-to eat and drink.

Our muscles contract and relax-to move.

Our hands open and close-to grasp or let go.

Our heart contracts and relaxes-to circulate the blood.

The stomach and intestines contract and relax-to digest nutrients.

Sphincters are ring-shaped muscles that surround the various orifices

of the body, both internal and external. They include the muscles
around the eyes, the nostrils, the mouth, the anus, the urethra, and
the genitals. In a healthy body, all the sphincters work together,
contracting and relaxing simultaneously.

The ring muscles are ultimately responsible for putting all the other
muscles and all the organs of the body to work.

A suckling infant sucks with every sucking action:

o The mouth contracts.

o The eyelids contract.

o The hands contract into fists.

o The feet contract.

o The digestive tract works.

o The anus contracts

o The urinary tract contracts.

During sleep, our eyelids move in rhythm with our breathing as we

exhale, our eyelids contract slightly; when we inhale, they relax
and expand slightly. This never-ending chain of contractions and
relaxations is very slight, but it is a movement. And this slight
movement goes through the entire body and all the limbs and organs. It
is a form of basic, natural exercise.

The movement of the eyelids in sleep fills a person with vital force,
like a battery being recharged.

While there are many sphincters in the body, the two most prominent
are the sphincters of the urethra and the anus, known collectively as
the lower sphincters. For ease of reference, I refer to the sphincter
of the urethra as the front sphincter, and that of the anus as the
rear sphincter. The lower sphincters are particularly important to
the proper functioning of the body because their contraction and
relaxation of the lower sphincters cause reverberations throughout the
entire system.

Chi Muscle - Sphincter - Ring Muscle Exercises

Front Sphincter Exercise (Drawings)

1) Lay down with legs drawn forward to buttock and feet flat on ground

a) Contract - Hold - Release

b) Contract - Hold - Inhale

c) Fast - Contractions - Hold - Inhale

2) Lay Down with legs flat on ground

a) Contract - Hold - Release

b) Contract - Hold - Inhale

c) Fast - Contractions - Hold - Inhale

Front & Back Sphincter Exercise (Drawings)

Lay down with legs drawn forward to buttock and feet flat on ground

a) Contract - Hold - Release

b) Contract - Hold - Inhale

c) Fast - Contractions - Hold - Inhale

Front, Back & Eyes Sphincter Exercise (Drawings)

Lay down with legs drawn forward to buttock and feet flat on ground

a) Contract - Hold - Release

b) Contract - Hold - Inhale

c) Fast - Contractions - Hold - Inhale

Front, Back & Eyes Sphincter Exercise (Drawings)

Lay down with legs drawn forward to buttock and feet flat on ground

a) Contract - Hold - Release

b) Contract - Hold - Inhale

c) Fast - Contractions - Hold - Inhale

Front, Back, Eyes & Month Sphincter Exercise (Drawings)

1) Lay down with legs drawn forward to buttock and feet flat on ground

a) Contract - Hold - Release

b) Contract - Hold - Inhale

c) Fast - Contractions - Hold - Inhale

2) Lay Down with legs flat on ground - Relax

a) Relax Eyes down - Inhale (Expand) - Exhale (Contract)

Feel Front, Back, Eyes, Mouth expand & contract

b) Relax Eyes down - Inhale (Expand) - Exhale (Contract)

Feel Veins & Arteries expand & contract

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The so-called meridian exercises, each of which focuses on a specific

energy

channel, comprise another set of daily practices. The lung meridian,

for example, is

228 Chinese Healing Exercises

aided by a standing forward bend, the spleen is opened by stretching

backward from

a kneeling position, the liver channel is activated in a forward bend

with legs spread

wide, and so on (Kushi 1979, 162�165). Kushi�s last group, general

exercises, serves to

smooth energy flow through the entire body. It consists of self-

massages of various

areas, from the face through the hands, abdomen, and legs to the feet
(173�205). It

also involves breathing exercises that include deep abdominal and

reversed breathing

together with different kinds of holding the breath and moving it

around the

body (167�171). Kushi�s regimen thus combines a number of different

techniques

from both the Indian and Chinese traditions with the customary
Japanese kneeling

posture with the goal of enhancing personal energy and establishing a

conscious
connection to Earth as provider of natural nourishment, to Heaven as
the governing

force of one�s internal being, and to Humanity as universal community.

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A Zen Approach - Makko Ho

These exercises have been developed by Shizuto Masunaga. I consider

them like learning your ABC�s.

You can do them in 10 min. or spend more time repeating them, and
insert in to your Makko Ho practice other exercises or Yoga Asanas as
you wish.

They are shown in the order of the meridian clock, a profound energy
system, containing and integrating many principles found in the
classic Taoist texts I Ching and Nei Jing. The Lung channel begins the
clock flow, I will get in that later on.

Take a Zen Approach

The Makko Ho exercises are used as a self healing technique by

allowing the practitioner both sedate and tonify the meridians through
specific stretches that were developed to improve the flow of Qi.
There is a stretch for each pair of meridians and, as they are based
on the Traditional Chinese Medicine, they should be done in the
sequence shown (i.e. Metal, Earth, Primary Fire, Water, Secondary
Fire, and Wood).Begin the exercises by grounding yourself through
relaxed, regulated breathing, while you focus on centring the Qi
within the Tan Tien.

It is important that you settle into the stretches on exhalation and

the nothing is forced. Hold each stretch as you inhale, being aware
of tension (whether through excess or deficiency) that you feel along
the meridian path. Do not force yourself into positions that you find
uncomfortable - pain is not the goal, letting go of tension is. as
with Qigong exercises, the emphasis is not so much on the physical
stretch but on opening up and moving the Qi. It is therefore vital
that you focus on the breathing and that you are aware of the changes
going on within you during each stretch � this includes physical,
emotional, and consciousness (Body, Mind, Spirit).

Take your time and use relaxed, regulated breathing. ?Repeat the whole
sequence two or three times, being aware of the changes felt within
each repetition and noting which stretch you prefer, and which one
you dislike. ?Repeat the exercise you liked best � taking more time
and relaxing into it. ?Repeat the stretch you like least � without
straining and keeping relaxed, work more quickly this time, allowing
the stuck Qi to release and flow.

METAL

Lung/Large Intestine. To stretch these meridians, stand with your feet

shoulder width apart, with the knees relaxed and unlocked. Link your
thumbs together behind your back. As you exhale, raise your arms up
behind you and, keeping your legs straight, allow the torso to bend
forward. Hold this position on inhalation, and then settle further
into the stretch on exhalation (for three breaths). Hold this position
before slowly rising to the original position. The compensation
exercise for Metal is to step forward while opening the chest by
swinging the arms out.

EARTH

Stomach/Spleen. To stretch these meridians, sit in seiza between your

heels and, if you can do the stretch without straining the knees or
the lower back, lie back flat on the floor with the arms outstretched
on the floor above your head. Do not attempt this stretch if you
have problems with the knees or lower back. You can go partly into
the stretch by supporting your upper body with your arms and leaning
gently back and, when in this position, thrust the pelvis forward.

There is an alternative exercise for Earth if there is a history of

back problems.Stand with the feet together, ground yourself, and then
lift one foot off of the floor and clasp it behind you. As you exhale,
draw the leg upward behind you, keeping the knees close together. As
with the other stretches, hold the stretch on inhalation, then go
further into the stretch on exhalation. Repeat this for three breaths,
and then repeat on the other side.
?PRIMARY FIRE

Primary Fire � Heart/Small Intestine. To stretch these meridians, sit

with the soles of the feet against each other and with the feet pulled
in to you. Relax the legs to allow the knees to lower. Clasp the feet
with both hands and, with the back held straight, bend forward from
the pelvis as you exhale. Hold this position on inhalation, and then
settle further into the stretch on exhalation (for three breaths).
Hold this position before slowly returning to the original sitting
position. The compensation exercise for Primary Fire is to remain
seated in the �butterfly� position and bounce the legs gently or to
rock from side to side

WATER

Kidney/Bladder. To stretch these meridians, sit on the floor with

the back held straight and your legs straightened out in front of
you. Raise the arms above the head, and as you exhale, bend forward
from the hips, with the knees kept straight. Hold this position on
inhalation, and then settle further into the stretch on exhalation
(for three breaths). Hold this position before slowly returning to the
original sitting position. The compensation exercise for Water is to
reach for the opposite foot, or to walk forwards and backwards on the
buttocks.

?SECONDARY FIRE

Secondary Fire � Heart Governor/Triple Heater. To stretch these

meridians, sit with the legs crossed (if possible, in the lotus
position or the half-lotus). Cross the arms so that the opposite
hand is to the leg is on top (i.e. If the right leg is to the top,
the left hand is to the top) and hold on to the knees. Bend forward
as you exhale. Hold this position on inhalation, and then settle
further into the stretch on exhalation (for three breaths). Hold this
position before slowly returning to the original sitting position. The
compensation exercise for Secondary Fire is �Standing as a Tree�.
Stand with one leg cocked with the foot in front of the opposite
thigh, and bend forward. An alternative is to hug yourself while
turning from side to side.

WOOD

Liver/Gall Bladder. To stretch these meridians, sit up straight with

one leg outstretched, flat on the floor, and with the foot upright.
The other leg is tucked into the body. Bring your hands above the head
with the palms facing each other and, on exhalation, lean sideways
over the outstretched leg (keeping both buttocks on the floor). Hold
this position on inhalation, and then settle further into the stretch
on exhalation (for three breaths). Hold this position before slowly
returning to the original sitting position. Repeat on the other side.
The compensation exercise for Wood is �Knocking at the Gates of
Vitality� with the feet fixed.

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Wuji Hundun Qigong is a unique blend of inner (Nei Qi) and outer (Wei
Qi) cultivating techniques. Master Duan comes from the practical "old
school" of healing arts. He believes a practitioner must also be a
teacher. A healer must be a warrior. An intellect must pursue the
arts. Our prayer is to seek balance�and we seek balance by letting go
of "form"�and seek the essence of all things.

The Mandarin Chinese word "hundun" can best be described as "chaos."

The intention of Wuji Hundun Qigong is to consciously introduce chaos
into our experience. I once met Nobel Prize laureate Ilya Prigogine
who explained his prize-winning theory. He said, "All evolving
biological systems must reach their maxim state of perturbation
(chaos) before they take the quantum step up to their next higher
state of order." He knew nothing of Qigong (consciously) but
understood what Master Duan knew intuitively. All our destructive
patterns are steeped in the locked and stagnant habits of our lives.
Until we can "break" or change those patterns, we are forever trapped
and our growth--and health--is limited. Introducing chaos, mixing
things up a bit energetically, can promote our natural healing
abilities to engage. Even momentary shifts from our patterned "safe
zones" can provide us conscious, and unconscious perspective shifts.

Outwardly, Wuji Qigong is an exercise and stretching system,

focusing on synchronizing the breath with slow movements and guided
visualizations. Upon deeper study, the transformative nature of this
health maintenance modality becomes apparent. Balancing the Taoist and
Buddhist traditions of China, Wuji Hundun Qigong seeks to strengthen
the body (the mandate of the Taoists) while enhancing spiritual life
(the essence of the Buddhist doctrines.) Ultimately, a merging of
the two takes place, not intellectually, but through "wu xing" or
deep, emotional understanding. Written and oral teaching can only
seek to trigger and stimulate you, the true wu xing must come from
within--as the truth derives from nature and is constantly accessible.
Through cultivating your inner Qi and spirit, you become strong, not
as an "individual" against the world but as an integral part of the
world; a mirror reflecting light�Sincere practice with an intention to
remain receptive is the key�as we come to realize the holistic nature
of Wuji Qigong will effect the body, mind, and spirit.

When all aspects of our life are embraced and brought into balance-
-from our diet to our daily activities--Qigong's true benefits will
emerge. The accompanied reduction in stress will allow our natural
healing abilities to work efficiently and we will begin traveling the
path of true healing and well being.

May the stretching and opening forms of this style of Qigong,

which is equally influenced by the Wushu Martial Arts and Wei Qi
healing techniques, help you to remember the natural gifts and tools
you possess. May you remember that each time your palm (Lao Gong
Pericardium 8 acupoint) passes over various points and meridians on
your body, you are contributing to a chaotic "shift" in Qi flow.
This process helps to rebalance stagnation and blocks (the source
of all pain and disease.) This process also helps us to cultivate
our sensitivity to the subtle forces of Qi�and to bring our
conscious intent to where it is required. As the old Chinese maxim
states, "Where the mind goes, Qi follows." May we always remember the
resonant

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It is unnecessary to force a stretch that is difficult and

uncomfortable as the Jitsu aspect is fulfilled only when the energy
deficient Kyo is tonified. While difficult stretches shouldn�t be
forced something still needs to be done so that they become easier.
The key is to bring the focus to the Kyo (or neglected area) for
which the Jitsu is calling our attention to. For example, when we do
the whole series of the Makko Ho stretches we always find one or two
exercises that are more difficult (Jitsu) and one or two that are
easier and comfortable, allowing us to completely relax (Kyo). By
spending more time with the easier stretch, the Kyo aspect is being
tonified and as a result the difficult exercise will become easier.

Stretching opens up the channels and activate the Qi. There is usually
one side that is more difficult than the other. The side that is more
difficult is the Jitsu side. Again, instead of forcing the difficult
side we should spend more time on the direction in which the movement
is easier which relates to the Kyo or Qi deficient side. Breathing and
drawing in Qi to this area tonifies the Kyo which in turn will make
the movement to the Jitsu side easier.

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Side-benefits of Dao Yin Shu

The physical benefits of Dao Yin Shu( ??? ) are:

- Promotes good health

- Delays the aging process

- Extends life

- Circulates blood and chi

- Speeds up the healing process of certain sicknesses.

- Strengthens internal organs, metabolism, joints, ankles, bones.

- Heals certain abnormal body parts

- Relieves pain from joints and ankles

- Relaxes tensed nerves and re-cultivates muscles and flesh.

- Training your concentration.

The spiritual benefits of Dao Yin Shu ( ??? ) are the ability to:

- Finds the right answers to help you

- Invoke and communicate with Gods and Goddesses

- Cast any evil spirits

- Experience and prove the existence of mysterious Gods and Goddesses

- Gain Supernatural energy (Tai Shang Shen Gong / ?? ) and

Internal energy (Qi Qong /?? )

- Cultivate your own spirit to a higher level

- Training your consciousness.

The life benefits of Dao Yin Shu ( ??? )are 5 aspects of happiness
(WU-FU / ?? );

1. Good fortune

2. Fame

3. Long-life

4. Prosperity

5. Successful decendants