Waidangong 外丹功 has twelve movements plus one preliminary- movement and one Qi releasing movement. These movements are
divided into three sections: the first section includes the preliminary and the first four movements; the second, next four movements;
the third, the last four movements and the Qi-releasing movement. In learning Waidangong 外丹功, one must first do the preliminary
movement, then other movements, and finally, the Qi-releasing movement. This order must be strictly observed or there may be
undesirable effects. If one does not have enough time for doing all the movements, one can first do the preliminary movement, then
one or two other movements, and finally the Qi-releasing movement.
Some Do's and Don'ts on Practicing Waidangong 外丹功
Consult your physician before you do Waidangong 外丹功. If your physician advises against it, please refrain from doing it.
Don't do Waidangong 外丹功 right after having meals. Always do it before meals or two hours after meals when your stomach is almost empty.
Don't drink ice water or cold drinks right after doing Waidangong 外丹功. This may have adverse effects on your Qi and health. But warm drinks are all right. You may have cold drinks half an hour later.
Don't take a bath right after or you will lose Qi and feel tired. But you may do so in half an hour.
Don't go to bed right after doing Waidangong 外丹功 or you may feel dizzy. Wait till half an hour later.
For ladies, don't do Waidangong 外丹功 when you are having periods or pregnant.
12 Waidangong Movements - 外丹功十二式