〔原文〕一法∶坐，两足长舒，自纵身纳气向下，使心内柔和适散。然后屈一足安
膝下努长，舒一足，仰足指向上，使急。仰眠，头不至席，两手急努向前，头向上努挽，
一时各各取势，来去二七。递互亦然。去脚疼，腰膊冷，血冷风痹，日日渐损。
〔解说〕采取正坐势，两脚伸直，全身放松吸气，引气向下，使心中感到柔适松散，
然后屈收一足放在膝下把脚舒展开，另一足伸直，使脚趾上屈，并尽量用力。接着向后仰
睡，在头还未着席时，两手立即用力前伸，头向上向前伸，就象被拉起来一样，这些动作要
同时进行，上下来回做十四次，换脚，同样做十四次。治脚疼、腰背冷、血寒风痹，逐渐亏
损之病。
〔原文〕二法∶覆卧，傍视，内踵，伸腰，以鼻纳气，自极七息。除脚中弦痛转筋，脚
酸疼，脚痹弱。
〔解说〕俯卧，两眼向旁看，脚跟向内，伸腰，用鼻子吸气，尽力行气七息。可消除脚中
弦痛，转筋，脚酸疼，脚痹弱。
〔原文〕三法∶舒两足坐，散气向涌泉，可三通。气
彻到，始收右足屈卷，将两手急捉脚涌泉挽，足踏手挽，一时取势。手足用力，送气向
下急三七，不失气。数行，去肾内冷气，膝冷脚疼也。
〔解说〕伸展两足坐下，以意引气，使内气行散到足底涌泉穴，如次三通。气完全
达涌泉后，始收屈右脚，用双手立即握拉脚底涌泉穴，足向前踏手向后拉，同时进行，手
足都用力，并向下以意送气二十一次，不要使其失气。常行，可治肾内冷气，膝冷脚疼。
〔原文〕四法∶一足屈之，足指仰使急；一足安膝头心，散心，两足跟出气向下。
一手拓膝头向下急捺，一手向后拓席，一时极势，左右亦然二七。去膝髀疼急。
〔解说〕屈一脚，脚趾尽力向上翘；另一脚放在屈脚腿的膝头中间，放松身心，行气
使气至足，从两足跟向下出气。然后，一手推膝头向下落于地，另一手向后按地，努力
同时行动，左右交换做同样的动作各十四次，可祛除膝髀疼急。
〔原文〕五法∶一足踏地，一足向后将足解溪安 上，急努两手偏相向后，侧身如转，
极势二七。左右亦然。去足疼痛痹急，腰痛也。
〔解说〕一脚踏地，一脚向后把脚解溪穴（在足腕中）处放在踏地脚跟处，两手用力一
侧向后伸，侧身转动努力做十四次。左右同样动作。可祛除足疼痛痹急，腰痛。
小结∶
中医所说的香港脚病是指以腿足软弱，行动不便为主症的疾病。古代因其主症是足缓纵不随
，又名“缓风”或“脚
弱”。一般可区分为两个类型，即以足肿者名湿香港脚，不肿者名干香港脚。干、湿香港脚
如出现气促胸闷，心悸烦渴等证，则称为香港脚冲心，为香港脚病之危候。
本篇对香港脚的导引主张动、静功结合。在运功方面以活动脚、腿及腰为主。在静功
方面强调呼气时要“自纵身纳气向下，使心内柔和适散”；“散气向涌泉”，“送气向下
三七，不失气”；“散心，两足跟出气向下”。这里的“纵身”“散心”和“使心内柔和适
散”就是要求练功行气时要“松静自然，心宁体散”，避免紧张，克服杂念，使自己有意
识地处于一种非常舒适轻松和宁静的状态。怎样才能松静舒散呢？文中提出一是要“纵身”
，首先要放纵身体、四肢、肌肉、呼吸，使其如散如纵，无有紧张；二是要“散心”，使身
心同时松散，无有挂牵，不为杂念声色干涉，集中心思呼吸行气，“使心内柔和适散”，这样
才能进入最佳状态。使内气充实，营运体内，然后以意引气“散气向涌泉”，“两足跟出气向下
”就可达到“以气攻病”，治疗香港脚的目标。“纵身”、“散心”的功法，就是后世的松静功，
松即使肌体放松，静即使跟出气心绪宁静。松静两者，相互促进，松散之后，才容易入静，入
静之后，便能放松。所以“松静自然，心宁体散”是练功的基本要求，也是练好功的要领。
【原文】方法一：端坐，双腿伸直放松，全身放松并吸气下沉，使内心感到柔和舒适、松散。然后弯曲一只脚置于膝下用力伸展，另一只脚伸直，脚趾向上翘起，使其紧张。仰卧，头部不接触床席，双手用力向前伸，头部向上向后仰，各动作同时取势，往返共十四次（二七）。换脚交替进行也是如此。可去除脚痛、腰背冷、血冷风痹，逐渐减轻病情。
【解说】采取正坐姿势，双脚伸直，全身放松吸气，引气向下，使心中感到柔适松散。然后屈收一只脚放在膝下把脚舒展开，另一只脚伸直，使脚趾上屈，并尽量用力。接着向后仰睡，在头还未着席时，两手立即用力前伸，头向上向前伸，就像被拉起来一样，这些动作要同时进行，上下来回做十四次，换脚，同样做十四次。治疗脚疼、腰背冷、血寒风痹，逐渐亏损之病。
【原文】方法二：俯卧，眼睛向旁看，脚跟向内扣，伸腰，用鼻子吸气，尽力行气七次呼吸。可消除脚中弦痛、转筋、脚酸疼、脚痹弱。
【解说】俯卧，两眼向旁看，脚跟向内，伸腰，用鼻子吸气，尽力行气七息。可消除脚中弦痛，转筋，脚酸疼，脚痹弱。
【原文】方法三：舒展两足坐下，将气散至涌泉穴，如此重复三次。待气完全通达后，才收回右脚弯曲卷起，用双手立即握拉脚底涌泉穴，足向前踏手向后拉，同时取势。手足用力，以意送气向下二十一次（三七），不要使气流失。多次练习，可去除肾内冷气，缓解膝冷脚疼。
【解说】伸展两足坐下，以意引气，使内气行散到足底涌泉穴，如次三通。气完全达涌泉后，始收屈右脚，用双手立即握拉脚底涌泉穴，足向前踏手向后拉，同时进行，手足都用力，并向下以意送气二十一次，不要使其失气。常行，可治肾内冷气，膝冷脚疼。
【原文】方法四：一只脚弯曲，脚趾向上翘起使其紧张；另一只脚平放于屈腿的膝盖处，放松心神，两足跟呼气向下。一手推膝盖向下用力按压，另一手向后推按床席，同时达到极限姿势，左右交换亦做十四次（二七）。可去除膝髀疼痛紧急。
【解说】屈一脚，脚趾尽力向上翘；另一脚放在屈脚腿的膝头中间，放松身心，行气使气至足，从两足跟向下出气。然后，一手推膝头向下落于地，另一手向后按地，努力同时行动，左右交换做同样的动作各十四次，可祛除膝髀疼急。
【原文】方法五：一只脚踏地，另一只脚向后将解溪穴（位于足腕中）处放在踏地脚跟处，双手用力偏向后方伸展，侧身转动如旋转状，达到极限姿势十四次（二七）。左右交换亦然。可去除足部疼痛痹急，以及腰痛。
【解说】一脚踏地，一脚向后把脚解溪穴（在足腕中）处放在踏地脚跟处，两手用力一侧向后伸，侧身转动努力做十四次。左右同样动作。可祛除足疼痛痹急，腰痛。
小结：
中医所说的香港脚病是指以腿足软弱，行动不便为主症的疾病。古代因其主症是足缓纵不随，又名“缓风”或“脚弱”。一般可区分为两个类型，即以足肿者名湿香港脚，不肿者名干香港脚。干、湿香港脚如出现气促胸闷，心悸烦渴等证，则称为香港脚冲心，为香港脚病之危候。
本篇对香港脚的导引主张动、静功结合。在运功方面以活动脚、腿及腰为主。在静功方面强调呼气时要“自纵身纳气向下，使心内柔和适散”；“散气向涌泉”，“送气向下三七，不失气”；“散心，两足跟出气向下”。这里的“纵身”“散心”和“使心内柔和适散”就是要求练功行气时要“松静自然，心宁体散”，避免紧张，克服杂念，使自己有意识地处于一种非常舒适轻松和宁静的状态。怎样才能松静舒散呢？文中提出一是要“纵身”，首先要放纵身体、四肢、肌肉、呼吸，使其如散如纵，无有紧张；二是要“散心”，使身心同时松散，无有挂牵，不为杂念声色干涉，集中心思呼吸行气，“使心内柔和适散”，这样才能进入最佳状态。使内气充实，营运体内，然后以意引气“散气向涌泉”，“两足跟出气向下”就可达到“以气攻病”，治疗香港脚的目标。“纵身”、“散心”的功法，就是后世的松静功，松即使肌体放松，静即使心绪宁静。松静两者，相互促进，松散之后，才容易入静，入静之后，便能放松。所以“松静自然，心宁体散”是练功的基本要求，也是练好功的要领。
[Method 1] Sit upright, extend both legs fully and relax them. Relax the whole body, inhale, and guide the Qi downward, making the heart feel soft, comfortable, and relaxed. Then, bend one leg and place it under the knee, exerting force to stretch it out; extend the other leg, pointing the toes upward to create tension. Lie supine with the head not touching the mat. Exert force with both hands pushing forward, and pull the head upward and backward simultaneously. Perform these movements together for fourteen repetitions (two sets of seven). Repeat alternately with the other foot. This method alleviates foot pain, coldness in the waist and shoulders, blood-cold wind-bi syndrome, and gradually reduces damage.
[Explanation] Adopt an upright sitting posture, straighten both feet, relax the whole body while inhaling, and guide the Qi downward so that the mind feels soft and loose. Then, flex one foot and place it under the knee to unfold the foot, while extending the other foot and curling the toes upward as much as possible. Next, lie back supine; before the head touches the mat, immediately extend both hands forward with force and push the head upward and forward as if being pulled. These actions must be performed simultaneously. Repeat up and down fourteen times, then switch feet and repeat fourteen times. It treats foot pain, coldness in the lower back, blood-cold wind-bi, and conditions of gradual deficiency.
[Method 2] Lie prone, look sideways, turn the heels inward, extend the waist, inhale through the nose, and practice breathing to the utmost limit for seven breaths. This eliminates string-like pain, muscle spasms, soreness, and weakness/numbness in the feet.
[Explanation] Lie prone, look to the side, tuck the heels inward, extend the waist, inhale through the nose, and practice breathing to the limit for seven cycles. It can eliminate string-like pain, spasms, soreness, and numbness/weakness in the feet.
[Method 3] Sit with both legs extended. Disperse the Qi toward Yongquan (KI-1, Bubbling Spring). Repeat this three times. Once the Qi has thoroughly reached the destination, retract the right foot, bending and curling it. Immediately grasp and pull the Yongquan point on the sole of the foot with both hands. Press the foot forward against the hand while pulling the hand backward, achieving maximum tension simultaneously. Exert force with both hands and feet, and mentally send the Qi downward twenty-one times (three sets of seven) without losing the Qi. Regular practice dispels cold Qi from the kidneys and relieves cold knees and foot pain.
[Explanation] Sit with legs stretched out. Use intention to guide the internal Qi to disperse to the Yongquan point on the sole of the foot, repeating this process three times. After the Qi completely reaches Yongquan, bend the right foot. Immediately use both hands to grasp and pull the Yongquan point on the sole. Step the foot forward while pulling the hand backward, performing these actions simultaneously with force in both hands and feet. Mentally direct the Qi downward twenty-one times, ensuring no loss of Qi. Frequent practice treats cold Qi in the kidneys and cold knees with foot pain.
[Method 4] Bend one leg, pointing the toes upward to create tension. Place the other foot flat on the knee of the bent leg. Relax the mind and body, guiding the Qi to the feet, and exhale downward from the heels. Push one knee downward onto the ground with force, while pressing the other hand backward against the mat. Achieve the extreme position simultaneously. Repeat on the left side for fourteen repetitions (two sets of seven). This alleviates acute pain in the knees and thighs.
[Explanation] Flex one foot, curling the toes upward as much as possible; place the other foot in the middle of the knee of the flexed leg. Relax the mind and body, guiding the Qi to the feet, and exhale downward from both heels. Then, push one knee downward to the ground with one hand, and press the other hand backward against the floor, acting simultaneously with effort. Exchange sides and perform the same movement fourteen times each. This removes acute pain in the knees and thighs.
[Method 5] Place one foot flat on the ground. Extend the other foot backward, placing the Jie Xi point (located at the ankle) against the heel of the grounded foot. Push both hands forcefully backward to one side. Turn the torso sideways as if rotating, reaching the extreme position for fourteen repetitions (two sets of seven). Repeat on the opposite side. This alleviates foot pain, bi-syndrome with stiffness, and lower back pain.
[Explanation] One foot steps on the ground, the other foot is placed backward with the Jie Xi point (at the ankle joint) resting on the heel of the grounded foot. Both hands exert force extending backward to one side, turning the body sideways with effort for fourteen repetitions. The same action is performed on the other side. It removes foot pain, bi-stiffness, and lower back pain.
Summary:
The disease referred to as "Hong Kong Foot" (Jiaogong) in Traditional Chinese Medicine refers to a condition characterized primarily by weakness in the legs and feet and difficulty in walking. In ancient times, due to its main symptom of flaccid paralysis of the feet, it was also known as "Huan Feng" (Slack Wind) or "Jiao Ruo" (Foot Weakness). Generally, it can be divided into two types: those with swollen feet are called "Wet Hong Kong Foot," and those without swelling are called "Dry Hong Kong Foot." If Dry or Wet Hong Kong Foot presents with symptoms such as shortness of breath, chest tightness, palpitations, restlessness, and thirst, it is termed "Hong Kong Foot Rushing to the Heart," which is a critical stage of the disease.
This section advocates combining dynamic and static exercises for the Daoyin (guiding and pulling) treatment of Hong Kong Foot. In terms of dynamic exercise, the focus is on moving the feet, legs, and waist. In static exercise, emphasis is placed on exhaling while "relaxing the body to guide Qi downward, making the heart feel soft and comfortable"; "dispersing Qi toward Yongquan"; "sending Qi downward twenty-one times without loss"; and "relaxing the mind, exhaling Qi downward from the heels." The terms "relaxing the body," "relaxing the mind," and "making the heart feel soft and comfortable" require that during Qigong practice, one maintains "natural relaxation and stillness, with a calm mind and dispersed body," avoiding tension and overcoming distracting thoughts to consciously enter a state of comfort, ease, and tranquility. How can one achieve this relaxed and dispersed state? The text proposes two aspects: first, "relaxing the body," which involves indulging the body, limbs, muscles, and breathing, allowing them to be loose and unstrained, free from tension; second, "relaxing the mind," which means relaxing both body and mind simultaneously, without attachment, unaffected by distracting thoughts or sensory stimuli, focusing the mind on breathing and Qi circulation to "make the heart feel soft and comfortable," thereby entering the optimal state. By enriching the internal Qi and circulating it within the body, and then using intention to guide Qi to "disperse toward Yongquan" and "exhale downward from the heels," one can achieve the goal of "attacking disease with Qi" to treat Hong Kong Foot. The methods of "relaxing the body" and "relaxing the mind" correspond to the later "Song Jing Gong" (Relaxation and Stillness Exercise). "Song" (Relax) means relaxing the musculoskeletal system, and "Jing" (Still) means calming the mind. The two promote each other; after loosening, it is easier to enter stillness, and after entering stillness, one can relax further. Therefore, "natural relaxation and stillness, with a calm mind and dispersed body" is the basic requirement for practice and the key to mastering the skill.