Once upon a time, I traveled the mountains of China and found a Daoist. “What should we do to become strong and healthy?” I asked.
He replied, “To live to be 100 years old [1], you have to do three exercises! The split, the bridge, and the handstand.” I thanked him, and we went our separate ways.
After some research I can tell you today what he meant:
Traditional Understanding of Preserving Health
According to internal alchemy (Neidan), the body needs to be in constant movement to avoid illness. A common metaphor is that the body is like a wooden door pivot. If the door stops opening and closing, insects will eat the wood, making the pivot less functional until it eventually rots away.
The Core Functions of The Three Movements:
We have large and small cosmic orbits [2], or perhaps a better term is large and small circulation. Large circulation is for your major organs and small circulation is for your toes, fingers, and all hard-to-reach places. To stimulate organs and this large and small circulation, we do upside-down positions so that the heart pumps blood in the other direction.
Scientific Part:
The hip is a major joint that helps improve circulation; therefore, we need to do splits. If the hip does not function correctly, other parts of the body may be affected. The bridge is a major exercise to stimulate Jing—Kidney essence [3]. This awakens our spirit and strengthens our spine, which is important in preventing posture problems. Handstands can help regulate blood pressure and may reduce our internal age and the risk of circulation-based illnesses.
The synergy of these three exercises is very strong and focuses on cultivating large and small circulation, maintaining a clear spirit and sharp concentration, a straight posture, and a good sense of balance. Everything we need to clear muddy waters, wash away illness, and prevent it long-term.
Which of these exercises can you do?
- I can do split
- I can do handstand
- I can do bridge
- I can do handstand and bridge
- I can do handstand and split
- I can do split and bridge
- I can do all three exercises
In the context of this Daoist story and the discussion of traditional Chinese medicine, “to live to be 100 years old” represents a goal of achieving longevity and health through specific practices. It’s not meant literally but rather signifies the pursuit of a vital and long life by maintaining the body’s natural functions and energy flow. The three exercises mentioned—splits, bridge, and handstand—are presented as ways to achieve this goal by promoting circulation, flexibility, and overall well-being. (Explanation by AI) ↩︎
In the context of traditional Chinese medicine and internal alchemy (Neidan), large and small cosmic orbits (or large and small circulation) refer to the pathways of energy and blood flow throughout the body. Large circulation pertains to the flow to major organs, while small circulation refers to the flow to extremities like fingers and toes. The idea is that maintaining healthy circulation to all parts of the body is essential for overall health and longevity. (Explanation by AI) ↩︎
In Traditional Chinese Medicine, Jing—Kidney essence—is considered a vital substance for life, like a battery’s charge. It’s associated with growth, development, reproduction, and overall vitality. Think of it as the fundamental energy reserve that supports all bodily functions and is especially important for strength, resilience, and aging gracefully. It’s believed that practices like the bridge pose can help cultivate and preserve this essence. (Explanation by AI) ↩︎