The practice method of hanging the yin Gong

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Can hanging exercises be practiced daily?
This depends on the following three stages:
1. In the initial stages of practice, daily hanging is possible. The recommended weight limit depends on individual height, weight, and the body's response after starting.
2. After practicing for a period, daily hanging is not recommended, as it may be counterproductive and could lead to injury.
3. If hanging weights exceeding 40 kg, caution is advised. Practice of the Six Forms of the I Ching, standing meditation, and breathing exercises is necessary before attempting hanging.
There are no strict time restrictions, but practicing during appropriate periods yields better results. Practice should be done according to the time of day. For example, 3 PM to 5 PM is the best time. Why? Because the Bladder Meridian is at its peak. We practice the Kidney, Bladder, and Liver Meridians. Therefore, after practicing when the Bladder Meridian is at its peak, replenishing fluids and promoting urination is particularly beneficial. This is the optimal time for practice.
How should beginners practice daily?
1. **Muscle Opening and Acupressure:** Muscle opening is fundamental, stretching muscles and bones, clearing the meridians, preparing for subsequent exercises, improving flexibility, and preventing strains during hanging. A longer tendon adds ten years to life; proper bone alignment and flexible tendons allow for smooth flow of Qi and blood.
2. **Kneeling and Lying Exercises:** Kneeling and lying exercises stretch the stomach meridian, regulate the digestive system, and improve posture
(15-30 minutes each time, practiced morning and evening).
3. **Empty Bed Exercises:** The best method for strengthening the lower back, 30-60 minutes each time, once a week, gradually increasing the intensity at the beginning.
4. **Standing Posture:** Stillness is better than a thousand movements, and standing is better than a hundred exercises. Standing postures, practiced slowly, activate Qi and blood, balance Yin and Yang, recommended for about 30 minutes.
5. **Breathing Exercises:** Exercise strengthens muscles and bones, breathing exercises benefit the lungs and internal organs, ensuring sufficient Qi and blood, and strengthening the foundation of life. Subsequent hanging exercises are based on standing postures and breathing exercises, so mastering breathing techniques is crucial to the entire practice. Practice for at least 15 minutes daily, ideally every day.
6. Testicular Muscle Training (approximately 10 minutes)
7. Yang Whip Swing (320 repetitions count as one round, approximately 5 minutes)
8. Hanging Exercise (320 back-and-forth swings, approximately 15 minutes)
9. Marrow Cleansing and Tapping Exercise (Tapping along the 12 meridians, promoting Qi circulation, with appropriate pressure on key acupoints, approximately 5 minutes). Patients with high blood pressure require professional guidance for tapping.
10. Meditation Exercise (Once a month, 30 minutes to one hour each time, or 15 minutes of meditation daily).

How long should a hanging exercise last?
Everyone should understand the timeless principle of moderation. How long should a hanging exercise last? The techniques and methods are very important. If the weight and time of the hanging exercise are excessive, exceeding the limits of one's own Dantian Qi, the Qi and blood, as described in Traditional Chinese Medicine, will concentrate in the perineum. In this type of training, Qi and blood will only concentrate on the tendons and bones and cannot flow back. Therefore, prolonged practice can lead to insufficient nourishment of the body's meridians and internal organs, and excessive congestion in local organs, causing severe imbalances in the internal organs.
It's important to understand that cultivation is a gradual process; one cannot rush it. I do not recommend blindly practicing hanging exercises. When your dantian (lower abdomen) energy is insufficient, do not excessively hang heavy objects, and certainly do not practice without a sense of time. Many practitioners find themselves becoming increasingly weak after a period of practice, feeling powerless and listless. I have encountered many such cases in my teaching. Whether they practiced on their own or not at a professional training institution, the result was the same: not only did they fail to achieve their health benefits, but they also became increasingly weak.

During hanging exercises, it is crucial to cultivate the dantian's energy, using the power of qi to pull the weight. Each practice session should not be too long, aiming to achieve the ultimate health benefits, rather than simply performing a show of hanging hundreds of pounds for half an hour to attract attention. XSG is a scientific health cultivation method; do not treat it as a superficial, simple exercise. Therefore, for safety reasons, everyone should find a trusted instructor to guide their practice. Trying to figure it out on your own or following online videos blindly may greatly endanger your health.

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