一叩齿齿为骨余，常宜叩声，使筋骨活动，身神清爽。每叩三十六数，小解闭
口咬紧，解毕方开，永无齿疾。
二咽律 将舌抵上 ，久则津生满口，盒饭咽下，咽下 然有声，以多咽为
妙，使灵液灌溉五脏，则火自降矣。
三浴面部 将两手自相摩热，覆而擦之，自颈及发际，如浴面之状。
四鸣天鼓 双手于耳，以指头弹脑后两骨，二十四次，其声状大为焦。
五运膏肓穴 此穴在肩上背心两旁，药石针灸不到之处，常将两肩扯转七次，能
散一身诸证。
六托天 将两手握紧，以鼻收气，运至泥丸，即向天擎起，随放左右膝上。如前
法，每行三次。
七左右开弓 要闭气将两手伸直，右手作攀弓状，两眼梢随右手左右各行三次，
泻三焦之火。
八擦丹田 将左手托肾囊，右手擦丹田三十六次，后将左手换转，如前法行。
九摩内肾穴 要闭气，将两手搓热，向背后擦肾经、命门，各三十六次。
十擦涌泉穴 用左手抱住左脚，右手擦左脚心三十六次，换转右脚，如前行。
十一摩夹脊穴 此穴在背脊之下，大便之上，统一身之血脉，运之大有益。
十二洒腿 足不运则气血不和，行动不能爽健，须将左足立定，右足提起，洒七
次后，换右足立定，如前行。
运气功夫，加以十二段锦，则血气流通，宿疾自去。但此心不清，或为钱财女
色，或为意气，或预料将来，追悔既往，种种妄想，欲火煎熬，则真阴消烁，前功尽弃
矣。当回想之时，譬不复生。凡钱财女色，一切身外余物，尽情放下，此即却病之方，
长生之诀也。故曰∶酒色财气伤人物，多少英雄被他惑。若能打退四凶魔，便是九霄云
月客。至于采药，用女人之精，烧银炼炉火之术，此外道邪魔，天上无贪财好色之神仙也。
一、叩齿：牙齿是骨骼的余气，应当经常叩击发出声音，使筋骨活动，身体和精神清爽。每次叩击三十六次，小便时闭口咬紧牙齿，解完小便后再松开，这样可以永远没有牙齿疾病。
二、咽津：将舌头抵住上颚，时间久了口中津液生成并充满口腔，应当吞咽下去，吞咽时发出明显的声响，以多吞咽为妙，使灵液灌溉五脏，那么虚火自然下降。
三、浴面：将双手互相摩擦发热，覆盖在脸上擦拭，从颈部一直到发际线，就像洗脸洗澡的样子。
四、鸣天鼓：双手掩住耳朵，用手指弹击脑后两侧的头骨，二十四次，其声音听起来像巨大的雷声。
五、运膏肓穴：此穴位在肩上背部两旁，是药物和针灸难以到达的地方，经常将双肩转动七次，能够消散全身的各种病症。
六、托天：将双手握紧，用鼻子吸气，将气运至头顶泥丸宫，然后向天空擎起，随后放下放在左右膝盖上。按照前面的方法，每套动作做三次。
七、左右开弓：要屏住呼吸，将两手伸直，右手做出拉弓的姿势，眼角余光跟随右手向左右各看三次，以泻去三焦的火气。
八、擦丹田：将左手托住阴囊，右手擦拭丹田三十六次，然后将左手换到另一边，按照前面的方法继续操作。
九、摩内肾穴：需要屏住呼吸，将双手搓热，向背后擦拭肾经和命门穴，各三十六次。
十、擦涌泉穴：用左手抱住左脚，右手擦拭左脚脚心三十六次，然后换右脚，按照前面的方法操作。
十一、摩夹脊穴：此穴位在背脊下方，大便上方，统领一身的气血脉络，按摩它大有益处。
十二、洒腿：腿部不运动则气血不和，行动不能爽快健壮，必须将左腿立定，提起右腿，抖动七次后，换右腿立定，按照前面的方法继续操作。
练习运气功夫，再加上十二段锦，那么气血流通，旧疾自然去除。但是这颗心如果不清净，或者被钱财女色所困扰，或者被意气用事影响，或者忧虑将来，追悔过去，种种妄想，欲望之火煎熬，那么真阴就会消减损耗，之前的功夫全部白费。应当在回想之时，比喻为不再复生。凡是钱财女色，一切身外之物，尽情放下，这就是祛病的良方，长生的秘诀。所以说：酒色财气伤害人物，多少英雄被他迷惑。若能打退这四个凶魔，便是九霄云月之外的客人。至于采补之术，利用女人的精气，烧银炼炉火的方法，这些都是旁门左道和邪魔，天上没有贪财好色的神仙。
1. Clenching Teeth: The teeth are the surplus of bones; one should frequently clench them to produce sound, thereby activating the sinews and bones, keeping the body and spirit refreshed. Perform this thirty-six times per session. Keep the mouth closed and teeth clenched during urination, releasing only after finishing, which prevents dental diseases permanently.
2. Swallowing Saliva: Place the tongue against the upper palate. Over time, saliva will be generated and fill the mouth. It should be swallowed with audible effort. Swallowing more is preferable, as this "spiritual fluid" irrigates the five zang organs, causing fire to descend naturally.
3. Bathing the Face: Rub both hands together until hot, then cover and wipe the face from the neck to the hairline, mimicking the action of bathing the face.
4. Ringing the Heavenly Drum: Cover the ears with both hands, and use fingertips to tap the two bones at the back of the head twenty-four times. The sound produced resembles a loud thunderclap.
5. Moving the Gaohuang Acupoints: These acupoints are located on both sides of the upper back, areas where herbs, acupuncture, and moxibustion cannot easily reach. Frequently rotating both shoulders seven times can dissipate various ailments throughout the body.
6. Pushing Up the Sky: Clench both hands tightly, inhale through the nose, guide the qi to the Niwan Palace (the top of the head), then raise the arms towards the sky. Lower them to rest on the left or right knee. Repeat this sequence three times.
7. Drawing the Bow Left and Right: Hold the breath, extend both arms straight. Form a bow-drawing shape with the right hand, and let the peripheral vision follow the right hand, looking left and right three times each. This drains the fire of the Sanjiao (Triple Burner).
8. Rubbing the Dantian: Support the scrotum with the left hand, and rub the Dantian (Lower Elixir Field) with the right hand for thirty-six strokes. Then switch hands and proceed as before.
9. Massaging the Inner Kidney Acupoint: Hold the breath, rub both hands until hot, and wipe the back along the Kidney Meridian and Mingmen (Gate of Life) acupoint, thirty-six times each.
10. Rubbing the Yongquan Acupoint: Use the left hand to hold the left foot, and rub the sole of the left foot with the right hand for thirty-six strokes. Switch to the right foot and proceed similarly.
11. Massaging the Jiaji Acupoints: These points are located below the spinal column and above the anus, governing the blood vessels and meridians of the entire body. Massaging them is highly beneficial.
12. Shaking the Legs: If the legs are not exercised, qi and blood become disordered, and movement lacks vigor. Stand firmly on the left leg, lift the right leg, and shake it seven times. Then stand firmly on the right leg and repeat.
Practicing qi circulation techniques combined with the Twelve-Section Brocade ensures the free flow of qi and blood, causing old diseases to vanish spontaneously. However, if the mind is not clear—if distracted by wealth and lust, by temperamental impulses, by anxiety about the future, or regret over the past—various delusions and the burning fire of desire will consume the True Yin, rendering previous efforts futile. One must regard such thoughts as non-existent. Let go completely of wealth, lust, and all external possessions; this is the prescription for curing disease and the secret to longevity. Thus it is said: Wine, sex, wealth, and anger harm people; how many heroes have been bewitched by them. If one can repel these four demons, one becomes a guest beyond the clouds and moon of the highest heavens. As for practices involving "gathering medicine" by using women's essence, or alchemical methods like smelting silver and refining furnace fire, these are heterodox paths and evil demons. There are no gods in heaven who are greedy for wealth and lust.