Falun Dafa Exercise 1

Falun Dafa Exercise 2 Falun Dafa Exercise 5 Falun Dafa Exercise 1 Falun Dafa Exercise 4 Falun Dafa Exercise 3 The Falun Emblem

 

 

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.

Verse:
(The verses are recited once only, in Chinese, right before each exercise. Each exercise has its own specific verse that you may recite out loud or just listen to on the exercise tape.)

Shenshen Heyi (shuhn-shuhn huh-ee) – Join the Mind and Body Together.

Dongjing Suiji (dong-jing sway-jee) – Move or Become Still According to the Energy Mechanisms.

Dingtian Duzun (ding-t’yen doo-zun) – As Tall as Heaven and Incomparably Noble.

Qianshou Foli (chien-sho foah-lee) – The Thousand-Handed Buddha Stands Upright.

 

Falun Dafa

 

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).

 

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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.

 

Falun Dafa

 

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.

 

Falun Dafa

 

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 to100 seconds.

 

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

 

(Source: Li Hongzhi, Falun Gong)

 

 

 

Video: Exercise 1-5