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and who was also known as Bodhidarma, was a prince of a small tribe in southern India. From the fragments of historical records that exist it is believed he was born about 483 A.D. At that time India was considered a spiritual center by the Chinese, since it was the source of Buddhism, which was becoming very influential in China. Many of the Chinese emperors either sent priests to India to study Buddhism and bring back scriptures, or else they invited Indian priests to come to China to preach. Da Mo was an invited priest. He is considered by many to have been a bodhisattva, or an enlightened being who had renounced nirvana in order to save others. Briefly, Buddhism is a major religion based on the belief that Gautama, the Buddha, achieved nirvana, or perfect bliss and freedom from the cycle of birth and death, and taught how to achieve this state. Buddhists are divided into three principal groups practicing different versions of the Buddha's teaching, which are called the "Three Conveyances or San Sheng. The first of these is Mahayana or Da Sheng, the Great.
Figure 2-1. Da Mo Vehicle, which includes Tibetan Buddhism and Chan or Zen Buddhism, which is very well known to the West. The second is Praktika or Zhong Sheng (the Middle Way), which is the Buddhism of action, and is mostly practiced by wandering preachers. The third is Hinayana or Xiao Sheng, the Lesser Conveyance, which is generally practiced by ascetic monks and aims for the personal achievement of enlightenment. Da Mo was of the Mahayana school and came to China in 526 or 527 A.D. during the reign of Emperor Liang Wu of the Liang dynasty. He went first to the Guang Xiao Temple in Canton. The governor of Canton, Xiao Ang recommended Da Mo to the emperor, who invited Da Mo to visit. The emperor, however, did not like Da Mo's Buddhist theory, and so Da Mo traveled to the Shaolin Temple (Figure 2-2) in Henan province where he spent the rest of his life.
Figure 2-3. . Figure 2-3. (a) A stone monument at the place where Da Mo faced the wall in meditation. (b) A rock with Da Mos image found at the place where he meditated.
. he saw that the monks were generally in poor physical condition because of their lack of exercise. After he came out of retirement. In Chinese meditation this touch is called Da Qiao or Building the Bridge because it connects the Yin and Yang circulation.The Shaolin Temple was built around 400 A. Keeping the legs apart will relax the legs and thighs during practice. The forms should be done continuously. find a place with clean air. you should be able to complete the entire form in six months. and only in the twentieth century have they become popularly known and used by the Chinese people. in order to conserve the energy you build up. If you are practicing for health purposes only. and your feet shoulder-width apart and parallel. Attaining the Buddha heart without uindictiueness. on the Shao Shi peak of Song Mountain in Deng Feng Xian fe. the original goal of Qi circulation will be lost and the exercise will be in vain. Keeping not to the path of mere normal holiness. Saliva will accumulate in your mouth. one after the other. Facing the east takes advantage of the earth's rotation and the energy flow from the sun. When Da Mo arrived at the temple. and your palms and wrists should feel warm after fifty repetitions. fingertips pointing forward. the first form will build up the energy at the wrist. During that time he wrote two books—the Yi Jin Jing (Muscle/Tendon Changing Classic) and XiSuiJing (Marrow/Brain Washing Classic). For example. and so forth. and relax them when inhaling. If you continue this training for three years. but also to build their internal power by concentrating Qi to affect the appropriate muscles. wrote a poem describing Da Mo's personal philosophy: Feeling not disgusted by corwption and evil. These exercises will increase the nerve and muscle efficiency so they can be used to their maximum in martial arts. begin the next form in the sequence without stopping. Keep your hands beside your body with the palms open and facing down. Alternatively. The second form will transfer the energy already built up at the wrist to the fingers and palms while continuing to build up energy. The Shaolin monks practice these exercises not just to circulate Qi and improve their health. at the age of fifty-seven.). A repetition consists of inhaling while relaxing the muscle or limb and then exhaling while imagining that you are tightening the muscle and imagining energy flowing to that area. and concentrating on your breath. These exercises used to be secret. He was so distressed by the situation that he retired to meditate on the problem. The key to successful practice of this exercise is concentrating on the area being exercised. For example. Imagine pushing the palms down and lifting your fingers backward when exhaling. It was built for a Buddhist named Batuo for the purpose of preaching and worship.D. Reaching the great Dao without excessiueness. Keep your mouth closed and touch your palate with the tip of the tongue without strain. If you practice once or twice a day. These exercises are easy and their benefits are experienced in a short time. Da Mo continued to live in the Shaolin Temple until his death in 540 A. For more than fourteen hundred years. you can practice all twelve forms and do fewer repetitions of each. the monks of the Shaolin Temple have trained using the Da Mo Wai Dan exercises.D. Lu You a poet of the Southern Song dynasty (1127-1280 A. there is the risk of San Gong or Energy Dispersion.D. Without this concentration. To avoid San Gong. This form will build the Qi or energy at the wrist area. twenty repetitions of each form of the complete Da Mo set would take approximately twenty minutes. After fifty repetitions. Da Mo Wai Dan Form 1 (Figure 2-4). and stayed in retirement for nine years (Figure 2-3). stand facing the east with your back relaxed and naturally straight. you can build a tremendous amount of power and energy. as mentioned earlier. Because these exercises are moving Wai Dan. Beginners may find it hard to complete more than five forms if they do fifty repetitions of each form. Five forms is a good number to practice because this means a practice session will take approximately fifteen to twenty minutes. Nor abandoning wonder to preserve the truth. Repeat each form fifty times. swallow it to keep your throat from getting dry. five forms daily is sufficient. The third form will transfer the energy from the palms and wrists to the arms. Sacrificing not wisdom for the company of fools. The muscles may be slightly tensed. Nor eager grasping after desire and gain. Keep the elbows bent. Henan province. Transcendent of its own creation. Do not be concerned. by order of Emperor Wei. In the beginning no martial arts training was done by the monks. the monks also practice Nei Dan meditation to keep their Qi channels clear after they stop practicing the Da Mo exercises. When practicing the Da Mo exercises. The arms should not be fully extended in these forms.
Figure 2-4 Form 2 (Figure 2-5). Keep your wrists bent to retain the energy built up in the first form. This will build up energy in the shoulders and chest. and then relaxing when inhaling. imagine tightening when exhaling. Without moving your arms. Imagine tightening your fists and pushing the thumbs backwards when exhaling. Making normal fists. like a normal fist. Form 4 (Figure 2-7). and relax when inhaling. Figure 2-5 Form 3 (Figure 2-6). The muscles and nerves of the arms will be stimulated and energy will accumulate there. Again without moving your arms. make fists with palms facing down and thumbs extended toward the body. and then relax when inhaling. turn the fists so that the palms face each other. Imagine tightening your fists when exhaling. palms still facing each other. and place the thumbs over the fingers. Extend your arms straight forward at shoulder height. .
keeping the fists. palms facing each other. This builds energy in the sides. and your fists are by your ears. Imagine tightening the fists when exhaling and relaxing when inhaling. Lift your arms straight up. and upper arms. and back. Imagine tightening your fists when exhaling and relaxing them when inhaling. This form will build energy in the shoulders. the elbows are bent. and relaxing when inhaling. chest.Figure 2-6 Figure 2-7 Form 5 (Figure 2-8). The palms face forward. . neck and sides. Figure 2-8 Figure 2-9 Form 7 (Figure 2-10). Form 6 (Figure 2-9). Lower your arms so that the upper arms are parallel to the ground. Imagine tightening the fists when exhaling. This builds energy in the shoulders. Extend the arms straight out to the sides with the palms facing forward. chest.
. Figure 2-11 Form 9 (Figure 2-12). Keep your fists just in front of your face. with the palms facing out. This form intensifies the flow of energy through the arms.Figure 2-10 Form 8 (Figure 2-11). This form will circulate the energy built up in the shoulders. Lift your forearms vertically. Form 10 (Figure 2-13). but the fists are closer together and forward. Pull your fists toward your body. and then relax when inhaling. Hold your arms in front of your body at shoulder height with the palms facing in. Imagine tightening your fists when exhaling. This form is similar to Form 6. relax when inhaling. Imagine tightening the fists and guiding the accumulated energy through the arms to the fists when exhaling. Your palms face forward and your upper arms are out to the sides and parallel with the floor. Imagine tightening your fists when exhaling. so a different set of muscles is stressed. and your elbows slightly bent to create a rounded effect with the arms. and then relax when inhaling. bending the elbows.
Relax when inhaling. Keeping your elbows bent. Open your hands so that your palms face up. lower your fists until they are in front of the navel. This is the second recovery form. This is the first recovery form. and then relax when inhaling. Imagine lifting up when exhaling. Imagine tightening your fists. . and guide the energy to circulate in the arms when exhaling.Figure 2-12 Figure 2-13 Form 11 (Figure 2-14). palms down. Hold your arms straight out in front of your body. Form 12 (Figure 2-15).
com/exercises-meditation/other-popular-wai-dan-exercises. relax.Figure 2-15 After practicing. You can also lie down and relax completely. Breathe regularly.html .marcomalaca.html http://www. stand for a few minutes with your arms hanging loosely at your sides.marcomalaca. and feel the energy redistribute itself. http://www.com/exercises-meditation/da-mos-yi-jin-jing-exercises.