《导引经》云∶清旦未起，先啄齿二七，闭目握固，漱满唾三咽。气寻闭不息自极，极乃徐
徐出气，满三止。便起
野狼踞鸱顾，左右自摇，亦不息自极，复三。便起下床，握固不息，顿踵三。还上一手、下一手，亦不
息自极，三。又叉手项上，左右自了捩不息，复三。又伸两足及叉手前却，自极，复三。皆当朝暮
为之，能数尤善。平旦，以两手掌相摩令热，熨眼三过。次又以指搔目四 ，令人目明。按经文拘
魂门，制魄户，名曰握固，与魂魄安门户也。此固精明目，留年还白之法。若能终日握之，邪气百毒
不得入（握固法，屈大拇指于四小指下把之，积习不止，眼中亦不复开。一说云，令人不遭魔魅）。
《内解》云∶一曰精、二曰唾、三曰泪、四曰涕、五曰汗、六曰溺，皆所以损人也，但为损者有轻重
耳。人能终日不涕唾，随有，漱满咽之。若恒含枣核，咽之，令人爱气生津液。此大要也（谓取津液，
非咽核也）。常每旦啄齿三十六通，能至三百弥佳，令人齿坚不痛。次则以舌搅漱口中津液，满口
咽之，三过止。次摩指少阳令热，以熨目，满二十七止，令人目明。每旦初起，以两手叉两耳极，
上下热挪之，二七止，令人耳不聋。次又啄齿漱玉泉，三咽，缩鼻闭气，右手从头上引左耳二七，复
以左手从头上引右耳，二七止，令人延年不聋。次又引两鬓发，举之一七，则总取发，两手向上极
势抬上一七，令人血气通，头不白。又法，摩手令热，以摩面，从上至下，去邪气，令人面上有光
彩。又法，摩手令热，揩摩身体，从上至下，名曰干浴，令人胜风寒时气热头痛，百病皆除。夜欲卧
时，常以两手揩摩身体，名曰干浴，辟风邪。踞坐，以左手托头，仰右手向头上尽势托，以身并手
振动三，右手托头振动亦三，除人睡闷。平旦，日未出前，面向南踞坐，两手托 ，尽势，振动三，
令人面有光泽。平旦起，未梳洗前，踞坐，以左手握右手于左 上，
前却，尽势， 左 三，又以右手握左手于右 上，前却， 右 亦三。次又叉两手向前尽势，推三。
次叉两手向胸前，以两肘向前尽势三。次直引左臂、拳曲右臂，如挽一斛五斗弓势，尽力为之，右手挽
弓势亦然。次以右手托地、左手仰托天，尽势，右亦如然。次拳两手，向前筑，各三七。次拳左手，尽
势向背上，握指三，右手亦如之，疗背膊臂肘劳气。数为之，弥佳。平旦便转讫，以一长柱杖策腋，垂
左脚于床前，徐踞尽势，掣左脚五七，右亦如之，疗香港脚疼闷、腰肾间冷气、冷痹及膝冷、脚冷并主之。
日夕三掣，弥佳。勿大饱及忍小便。掣如无杖，但遣所掣，脚不着地，手扶一物，亦得。晨夕以梳梳头，
满一千梳，大去头风，令人发不白。梳讫，以盐花及生麻油搓头顶上，弥佳。如有神明膏搓之甚佳。
旦欲梳洗时，叩齿一百六十，随有津液，便咽之。讫，以水漱口，又更以盐末揩齿。即含取微酢、清浆
半小合许熟漱，取盐汤洗两目，讫，闭目以冷水洗面，必不得遣冷水入眼中。此法，齿得坚净，目明无
泪，永无 齿。平旦洗面时，漱口讫，咽一两咽冷水，令人心明净，去胸臆中热。
谯国华佗，善养生。弟子广陵吴晋、樊城樊何，受术于佗。佗语晋曰∶人体欲得劳动，但不当使极耳。
人身常摇动，则谷气消、血脉流通、病不生。譬犹户枢不朽是也。古之仙者及汉时有道士君倩为道引之
术，作熊经鸱顾，引挽腰体，动诸关节，以求难老也。吾有一术，名曰五禽戏。一曰虎、二曰鹿、三
曰熊、四曰猿，五曰鸟，亦以除疾，兼利手足。以常导引体中不快。因起作一禽之戏，遣微汗出，
即止。以粉涂身，即身体轻便，腹中思食。吴晋行之，年九十余岁，耳目聪明，牙齿坚完，吃食如少
壮也。虎戏者，四肢距地，前
三踯，却三踯，长引腰，侧脚，仰天，即返距行、前却各七过也。鹿戏者，四肢距地，引项反顾，左
三右二，伸左右脚，伸缩亦三亦二也。熊戏者，正仰，以两手抱膝下，举头左擗地七，右亦七，蹲地，以
手左右托地。猿戏者，攀物自悬，伸缩身体，上下一七，以脚拘物倒悬，左右七、手钩脚五，按头各七。
鸟戏者，双立手，翘一足，伸两臂，扬眉，用力各二七，坐伸脚，手挽足趾，各上，缩伸二臂各七也。夫
五禽戏法，任力为之，以汗出为度。有汗以粉涂身，消谷气，益气力，除百病。能存行之者，必得延
年。又有法，安坐，未食前，自按摩。以两手相叉，伸臂股，导引诸脉，胜如汤药。正坐，仰天呼出，饮
食醉饱之气立销。夏天为之，令人凉不热。
《导引经》说：清晨尚未起床时，先叩齿十四次（二七），闭目并双手握固（一种手势，将大拇指扣在掌心内，其余四指握住大拇指），口中蓄满唾液分三次咽下。气息顺着闭气状态自然达到极限，到了极限才缓缓呼气，重复三次后停止。然后起身，模仿野狼蹲坐和猫头鹰回顾的动作，左右摇摆身体，同样也是闭气至极限，重复三次。接着下床，保持握固姿势并闭气，脚跟顿地三次。再交替抬起一手、放下另一手，也是闭气至极限，重复三次。又将双手交叉置于颈项后方，左右扭转身体至极限，不呼吸，重复三次。接着伸展双脚并将双手交叉于身前前后推拉，至极限，重复三次。这些动作都应当在早晨和晚上进行，如果能多做几次更好。天刚亮时，用两手掌相互摩擦使其发热，熨烫眼睛三次。接着再用手指轻搔眼眶周围，使人目光明亮。根据经文解释，拘束魂门、制约魄户，这种手法叫做“握固”，是为了让魂魄安守于门户之中。这是巩固精气、明目、延年益寿并使头发返黑的法门。如果能整天保持握固姿势，邪气和百毒就无法侵入（握固的方法是，弯曲大拇指放在四个小指下面握住它，长期练习不停止，眼中也不会随意睁开。另一种说法是，能让人不遭遇魔魅）。
《内解》说：一是精、二是唾、三是泪、四是涕、五是汗、六是溺，这些都损耗人体，只是损耗的程度有轻重之分。人如果能整天不流鼻涕、不吐唾沫，只要有津液产生，就漱口满口后咽下。如果经常含着枣核一起咽下，能让人爱惜元气、生津液。这是其中的要点（意思是摄取津液，并不是真的去咽枣核）。每天早晨叩齿三十六次，如果能达到三百次就更好了，能让人牙齿坚固且不痛。接着用舌头在口中搅动以漱出津液，满口后咽下，重复三次为止。接着摩擦手指的少阳经脉部位使其发热，用来熨烫眼睛，重复二十七次为止，能让人目光明亮。每天早晨刚起床时，用两手叉住两耳极用力上下搓热，重复十四次为止，能让人耳朵不聋。接着又叩齿并漱玉泉（唾液），分三次咽下，收缩鼻子闭气，右手从头顶上方牵引左耳十四次，再用左手从头顶上方牵引右耳十四次为止，能让人延年益寿且不耳聋。接着又牵引两鬓的头发，向上提一次，然后全部抓起头发，两手尽力向上抬一次，能让人气血通畅，头发不长白。另一种方法，摩擦双手使其发热，按摩面部，从上到下，以去除邪气，使脸上有光泽。又一种方法，摩擦双手使其发热，干擦身体，从上到下，名叫“干浴”，能让人抵御风寒、时气、热病、头痛，各种疾病都能消除。夜晚想要睡觉时，常用两手干擦身体，名叫“干浴”，可以辟除风邪。蹲坐，用左手托住头部，仰起右手尽力向头上托举，配合身体和手的振动三次，右手托头振动也三次，能消除睡眠中的闷胀感。天刚亮，太阳未出之前，面向南蹲坐，两手托举，尽力振动三次，能让人面色有光泽。早晨起床后，在梳洗之前，蹲坐，用左手握住右手在左膝上，前后推拉，尽力操作，左膝三次，又以右手握住左手在右膝上，前后推拉，右膝也三次。接着又双手交叉向前尽力推三次。接着双手交叉于胸前，双肘向前尽力顶三次。接着伸直左臂、弯曲右臂，像拉开一斛五斗重的弓的姿势，尽力为之，右手拉弓的姿势也一样。接着用右手撑地、左手向上托天，尽力而为，右手亦然。接着握紧双拳，向前冲打，各做二十一次。接着握紧左手，尽力向后背方向，握指三次，右手也这样做，治疗背部、膊部、手臂、肘部的劳损之气。多次练习，效果更好。早晨做完这些转动后，用一根长手杖夹在腋下，垂左脚于床前，慢慢蹲下尽力操作，牵拉左脚五到七次，右脚也一样，治疗脚气疼痛闷胀、腰肾间的冷气、冷痹以及膝盖冷、脚冷等症，都主治。早晚各牵拉三次，效果更好。不要在大饱之后或憋尿时进行。如果没有手杖，只要牵拉那只脚，脚不着地，手扶着一物也可以。早晚用梳子梳头，满一千下，能大大去除头风，让人头发不长白。梳完后，用盐花和生麻油搓揉头顶，效果更好。如果有神明膏来搓揉就更好了。早晨想要梳洗时，叩齿一百六十次，随有津液产生，便咽下。结束后，用水漱口，再用盐末揩擦牙齿。接着含取微酸的清浆半小合左右熟漱，用盐水汤清洗双眼，结束后，闭眼用冷水洗脸，务必不要让冷水进入眼中。这种方法，能让牙齿坚固洁净，目光明亮无泪水，永远没有龋齿。早晨洗脸时，漱口结束后，咽一两口冷水，能让人心明净，去除胸膈中的热气。
谯国人华佗，擅长养生。他的弟子广陵吴晋、樊城樊何，向他学习养生之术。华佗对吴晋说：人的身体需要劳动，但不应当使其过度疲劳。人身经常摇动，那么谷食之气就能消化、血脉流通、疾病就不会产生。这就好比门轴不会腐烂一样。古代的仙人以及汉代时有道士君倩，修习导引之术，制作熊经（像熊那样悬挂）、鸱顾（像猫头鹰那样回顾）等动作，牵引腰部身体，活动各个关节，以求难老。我有一种法术，名叫五禽戏。一是虎、二是鹿、三是熊、四是猿、五是鸟，也能除去疾病，兼利手足。如果平时感觉身体中不适，就起来做一个禽类的戏法，让微微出汗，就停止。用粉涂身，身体就会轻便，腹中想吃东西。吴晋实行这套功法，到了九十多岁，耳目聪明，牙齿坚固完整，吃东西就像年轻人一样。虎戏，四肢着地，前三步踯躅，后退三步踯躅，长长地伸腰，侧脚，仰视天空，然后返回按距离行走，前进后退各七次。鹿戏，四肢着地，牵引颈部反向回顾，向左三次向右二次，伸展左右脚，伸缩也分别是三次和二次。熊戏，正面仰卧，用两手抱住膝盖下方，抬头左手拍地七次，右手也七次，蹲在地上，用手左右支撑地面。猿戏，攀附物体让自己悬挂，伸缩身体，上下一次，用脚勾住物体倒悬，左右七次、手钩五次、按头各七次。鸟戏，双手直立，翘起一只脚，伸展双臂，扬眉，用力各十四次，坐下伸脚，手挽足趾，各向上缩伸双臂各七次。五禽戏的方法，任凭力气去做，以出汗为限度。有汗时用粉涂身，能消化谷气，益气力，除去百病。能坚持存想并练习的人，一定能延年益寿。又有方法，安静坐着，在进食之前，自我按摩。用两手交叉，伸展手臂和大腿，导引诸脉，胜过汤药。正坐，仰面向天呼气，饮食醉饱产生的滞气立刻消散。夏天练习，能让人凉快而不热。
The *Dao Yin Jing* (Classic of Guiding and Pulling) states: Before rising in the early morning, first clench the teeth fourteen times (two sevens), close the eyes, and perform "Wogu" (Grasping Solidity, a hand gesture where the thumb is tucked under the other four fingers). Rinse the mouth full of saliva and swallow it three times. Allow the breath to hold naturally until its limit is reached, then slowly exhale. Repeat this cycle three times before stopping. Then rise. Mimic the posture of a squatting wolf and the gaze of an owl, swaying left and right, again holding the breath until its limit, repeating three times. Then get out of bed, maintain the Wogu posture and hold the breath, stamping the heels three times. Alternate raising one hand and lowering the other, also holding the breath until its limit, repeating three times. Cross hands behind the neck, twist the body left and right to their limits without breathing, repeating three times. Extend both feet and cross hands in front, pushing and pulling to their limits, repeating three times. These practices should be performed in the morning and evening; doing them more frequently is even better. At dawn, rub palms together until hot and apply them to the eyes three times. Next, scratch around the eyes with fingers to brighten vision. According to the classic, restraining the Hun Gate (Hunmen) and controlling the Po Door (Pohu) is called Wogu, which serves to keep the soul and spirit secure within their portals. This is a method to consolidate essence, brighten the eyes, prolong life, and restore white hair to black. If one can maintain Wogu throughout the day, evil qi and hundred poisons cannot enter (The method of Wogu involves bending the thumb under the four smaller fingers and gripping them; continuous practice prevents the eyes from opening randomly. Another view holds that it protects against demonic influences).
The *Nei Jie* (Inner Explanation) states: Essence, saliva, tears, nasal mucus, sweat, and urine are all substances that deplete the human body, though the degree of depletion varies. If one can refrain from producing nasal mucus and spitting saliva throughout the day, swallowing any saliva produced after rinsing the mouth, it is beneficial. Frequently swallowing a jujube pit along with saliva is said to preserve vital energy and generate fluids. This is a key principle (meaning to ingest the fluids, not the pit itself). Clenching the teeth thirty-six times every morning is good, and reaching three hundred times is even better, making teeth firm and pain-free. Next, stir the tongue in the mouth to generate saliva, fill the mouth, and swallow, repeating three times. Rub the Shaoyang meridian points on the fingers until hot and apply to the eyes, repeating twenty-seven times, to brighten vision. Upon waking in the morning, grasp both ears firmly with both hands and rub up and down until hot, repeating fourteen times, to prevent deafness. Next, clench teeth, rinse with "Yuquan" (jade spring/saliva), and swallow three times. Contract the nose, hold the breath, pull the left ear from above the head with the right hand for fourteen times, then pull the right ear from above the head with the left hand for fourteen times, to prolong life and prevent deafness. Next, pull the hair at both temples upward once, then gather all hair and lift both hands as high as possible once, to promote blood and qi circulation and prevent graying. Another method: rub hands until hot and massage the face from top to bottom to dispel evil qi and impart a luster to the complexion. Another method: rub hands until hot and dry-rub the body from top to bottom, known as "Dry Bathing," to resist wind-cold, seasonal pathogens, heat, headache, and eliminate various diseases. Before sleep, frequently dry-rub the body with both hands, known as Dry Bathing, to ward off wind-pathogens. Sit in a squatting position, support the head with the left hand, and push the right hand upward toward the head as far as possible, vibrating the body and hand three times; do the same with the right hand supporting the head to relieve sleep-induced stuffiness. At dawn, before sunrise, sit facing south in a squatting position, raise both hands, and vibrate three times to enhance facial luster. After rising in the morning, before combing or washing, sit in a squatting position, grasp the right hand with the left hand over the left knee, push and pull forward and backward to the limit, three times on the left; then grasp the left hand with the right hand over the right knee, push and pull, three times on the right. Next, cross hands forward and push to the limit, three times. Next, cross hands in front of the chest and push elbows forward to the limit, three times. Next, extend the left arm and curl the right arm as if drawing a bow weighing fifteen dou, exerting full strength; repeat the same with the right arm drawing the bow. Next, place the right hand on the ground and push the left hand upward toward the sky to the limit; repeat with the right hand. Next, make fists and punch forward, twenty-one times each. Next, make a fist with the left hand and push backward toward the back as far as possible, gripping fingers three times; repeat with the right hand to treat labor-qi in the back, shoulders, arms, and elbows. Practicing this frequently is better. After completing these rotations in the morning, use a long staff under the armpit, let the left foot hang off the bed, squat slowly to the limit, and pull the left foot five to seven times; repeat with the right foot. This treats Hongxiangjiao (foot disease/gout) pain and stuffiness, cold qi in the waist and kidneys, cold bi-syndrome, cold knees, and cold feet. Pulling three times daily in the morning and evening is better. Do not practice when overly full or when holding urine. If no staff is available, simply pull the leg without touching the ground, holding onto an object for support. Comb the hair one thousand times in the morning and evening to greatly remove head wind and prevent graying. After combing, rub the crown of the head with salt flowers and raw sesame oil for best results; applying Shenming Gao (Divine Spirit Ointment) is even better. When preparing to wash in the morning, clench teeth one hundred sixty times, swallow any generated saliva. Rinse the mouth with water, then brush teeth with salt powder. Swish a small amount (half a xiaohe) of slightly sour clear juice in the mouth, rinse eyes with salt water, then close eyes and wash face with cold water, ensuring no cold water enters the eyes. This method makes teeth firm and clean, eyes bright and tear-free, and prevents dental caries forever. When washing the face in the morning, after rinsing the mouth, swallow one or two mouthfuls of cold water to clarify the mind and remove heat from the chest and diaphragm.
Hua Tuo, a native of Qiao, was skilled in health preservation. His disciples Wu Jin from Guangling and Fan He from Fancheng received his techniques. Hua Tuo told Wu Jin: The human body requires movement, but should not be pushed to exhaustion. Constant movement of the body allows grain qi to digest, blood vessels to flow smoothly, and diseases to remain absent. It is like a door hinge that does not rot. Ancient immortals and Daoist priests like Jun Qian in the Han Dynasty practiced Dao Yin techniques, performing movements like Bear Hanging and Owl Looking, stretching the waist and body, and moving joints to achieve longevity. I have a technique called the Five Animal Frolics (Wu Qin Xi). They are: 1. Tiger, 2. Deer, 3. Bear, 4. Ape, 5. Bird. These also eliminate diseases and benefit the limbs. If one feels discomfort in the body during daily guidance, stand up and perform one animal's frolic until a slight sweat appears, then stop. Apply powder to the body, and the body will feel light and appetite will return. Wu Jin practiced this and lived to over ninety years old, with sharp hearing and vision, firm teeth, and eating habits like those of a young adult.
Tiger Frolic: Place four limbs on the ground, step forward three times, step back three times, stretch the waist long, turn the feet sideways, look up at the sky, then return to walking distance, advancing and retreating seven times each.
Deer Frolic: Place four limbs on the ground, stretch the neck to look back, three times to the left and two to the right, extend left and right feet, extending and retracting three and two times respectively.
Bear Frolic: Lie flat on the back, hug knees with both hands, lift head, slap the ground with the left hand seven times, and the right hand seven times; squat on the ground, supporting the ground with hands left and right.
Ape Frolic: Climb objects to hang oneself, extend and contract the body, up and down once; hook feet on objects to hang upside down, seven times left and right, hook hands five times, press head seven times each.
Bird Frolic: Stand with hands upright, lift one foot, extend both arms, raise eyebrows, exert force fourteen times each; sit, extend legs, grasp toes with hands, lift up, extend and retract arms seven times each.
The method of the Five Animal Frolics relies on one's strength, using sweating as the limit. With sweat, apply powder to the body to digest grain qi, boost energy, and eliminate hundred diseases. Those who retain and practice this will surely prolong their lives. There is another method: sit quietly and self-massage before eating. Cross hands, extend arms and thighs, guide the meridians; this is superior to herbal decoctions. Sit upright, look up to heaven and exhale; the stagnant qi from food and drink dissipates immediately. Practicing in summer keeps one cool and free from heat.