Chang Shou Gong Course

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Theoretical Basis

Rooted in traditional “Nourishing Life (养生)” principles, Chang Shou Gong combines gentle movements, guided breathing, and energy-cultivation methods to enhance qi flow, support organ harmony, and promote long-term vitality. Its slow, circular motions help maintain internal balance and strengthen the body for healthy aging.

The Course is including:

1.Complete Follow-Along Version of Chang Shou Gong (by Daoist Master Zhang Zhishun)-25mins

• Detailed Explanation of Movements
• Detailed Tutorials-8 forms
• Chinese Subtitles and English Subtitles, English Voice

2.Complete Explanation of Chang Shou Gong-47mins

• Detailed Explanation of Movements
• Detailed Tutorials-8 forms
• Chinese Subtitles and English Subtitles, English Voice

3.Complete Demonstration of Chang Shou Gong-22mins

• Detailed Tutorials-8 forms
• Chinese Subtitles and English Subtitles

4.Complete Front and Back Demonstration of Chang Shou Gong-29mins

• Detailed Tutorials-8 forms
• Chinese Subtitles and English Subtitles

Who is this suitable for?

1. Practitioners of Jingang Gong (An Essential Companion Practice)

If you are already practicing Jingang Gong, then Changshou Gong*(Longevity Practice) is a highly recommended complementary method. Jingang Gong is characterized by its “vigorous lifting of Yang energy,” making it ideal for morning practice; Changshou Gong, conversely, is characterized by its “gentle nurturing of *Yin* energy,” making it suitable for practice in the evening or before bedtime. This interplay of *Yin* and *Yang*—of opening and closing—not only helps prevent issues such as internal heat or insomnia caused by an “excessive rising of *Yang* energy,” but also serves to maximize the overall efficacy of both practices. Daoist Master Zhang Zhishun once emphasized that *Jingang Gong* and *Changshou Gong* must be practiced together to constitute a complete and holistic system.

2. Individuals with *Yin* Deficiency and Excess Fire (Prone to Internal Heat)

This demographic is, in fact, generally ill-suited for practicing *Jin gang Gong* in isolation (as it may effectively “add fuel to the fire”); however, they are perfectly suited for *Chang shou Gong*. If you frequently experience a dry mouth and throat, sensations of heat in the palms and soles, restlessness accompanied by insomnia, or recurrent oral ulcers, these symptoms indicate a deficiency of *Yin* within your body—a state in which the *Yin* energy is insufficient to properly anchor and regulate the *Yang* energy. *Chang shou Gong* works to nourish the *Yin* fluids, thereby guiding this “deficient fire” back to its source and alleviating issues of internal heat at their very root.

3. Those with Poor Sleep Quality, Insomnia, or Excessive Dreaming

The movements of *Chang shou Gong* are exceptionally slow and gentle; when combined with deep, prolonged breathing, they effectively reduce sympathetic nervous system arousal and guide the body into a state of deep relaxation. The eighth movement, in particular—known as “The Fish Sinks to the Ocean Floor”—possesses a potent ability to soothe the nerves and calm the mind. Many practitioners have reported that performing a full sequence of *Chang shou Gong* (or even just a selection of its movements) before bed allows them to fall asleep more quickly and enjoy a deeper, more restorative sleep.

4. Individuals Recovering from Serious Illness, Post-Surgical Patients, and Those with Extreme Physical Frailty

For those who find even the *Ba Duan Jin* (Eight Brocades) exercises to be physically taxing, *Chang shou Gong* serves as an excellent starting point. It entails virtually no physical exertion, and its movements can be performed at a pace so slow that they resemble “slow-motion playback.” The practice gently promotes the circulation of *Qi* and blood without placing undue strain on the heart or lungs, thereby enabling the body to gradually restore its vital energy in a state of minimal metabolic expenditure.

5. Individuals Suffering from Anxiety or Severe Mental Exhaustion (*Internal Consumption*)

The practice of *Changshou Gong* requires a specific mental state characterized by a “calm heart,” “focused intent,” and a “relaxed body.” This very state constitutes a form of profound “dynamic meditation.” For individuals who have long been subjected to high levels of stress and anxiety, practicing the Longevity Method allows their turbulent thoughts to settle, thereby enabling them to attain inner tranquility.

6. The Elderly and Those Seeking a “Slow Wellness” Lifestyle

Characterized by extremely slow movements, zero physical impact, and no risk of falling, this practice is exceptionally well-suited for middle-aged and elderly individuals. Unlike Tai Chi, which requires memorizing complex routines and shifting your center of gravity, it only requires moving in place or within a small area, making it very safe.

What benefits will you receive?

1. Physical-Level “Nourishment” and “Restoration”

• Replenishing Kidney Essence; Nourishing Yin and Calming Excess Fire

The core principle of *Changshou Gong* (Longevity Qigong) lies in “nurturing.” Traditional Chinese Medicine (TCM) posits that “the Kidneys are the foundation of one’s innate constitution,” serving as the storehouse of vital essence and the regulator of bodily fluids. The movements of *Changshou Gong*—such as “Stealing the Elixir of Longevity from Kunlun” or “The Great Goose Soaring to Bring Auspiciousness”—utilize slow, rhythmic rotations and opening-and-closing motions to gently massage and nourish the kidney region. With consistent, long-term practice, these movements can alleviate issues such as lower back and knee weakness, dizziness, tinnitus, and the upward surging of “deficient fire” (internal heat).

• Calming the Mind and Stabilizing the Will; Improving Sleep Quality

This is one of the most direct and palpable benefits of *Changshou Gong*. The movements are executed at an extremely slow pace; when combined with deep, long, and even breathing, they serve to guide the wandering mind back to a state of inner stillness. Many practitioners report that after a session of *Changshou Gong*, their minds cease their incessant wandering and chatter; instead, they experience a sensation of the body “settling down” into deep relaxation, leading to significant improvements in issues related to difficulty falling asleep and shallow, restless sleep.

• Harmonizing Qi and Blood; Nourishing the Internal Organs

All movements in *Changshou Gong* follow a “curvilinear” path, devoid of any straight lines or rigid angles. This fluid, circular mode of movement maximizes the unimpeded flow of *Qi* (vital energy) and blood throughout the entire body. It gently massages the internal organs—particularly the Liver, Spleen, and Kidneys—thereby enhancing digestive function, endocrine balance, and metabolic efficiency.

• Restoring Vital Energy; Ideal for Convalescence

For individuals in the recovery phase following an illness or surgery, the body’s “energy reserves” are often in a state of depletion. *Changshou Gong* offers a method to help the body “increase its sources while conserving its flow”—generating new energy while minimizing wasteful expenditure—thereby allowing one to slowly and steadily replenish their depleted vital energy without expending additional physical resources.

2. Spiritual-Level “Serenity” and “Homecoming”

• Cultivating Inner “Steadfastness”

In our fast-paced modern era, many people exist in a state where their “mind and spirit are constantly wandering outward”—their inner focus is perpetually pulled away and dictated by external stimuli. *Changshou Gong* requires you to slow down, quiet your mind, and consciously draw your attention back inward, focusing solely on yourself. Through consistent practice, you will discover that you are no longer so easily susceptible to anxiety or impatience; instead, you will find yourself approaching life’s pressures and challenges with a newfound sense of composure and inner calm.

• Experiencing the State Where “Stillness Breeds Wisdom”

When your mind truly settles into a state of deep stillness, the innate, intuitive wisdom of your body—and your being—will naturally begin to surface. As they practice the Longevity Exercises, many people experience the natural flow of *Qi* within their bodies; this experience—akin to “holding a dialogue with one’s body”—brings with it a profound sense of fulfillment and security.

• Establishing a Life Rhythm of Effortless “Release and Containment”

Modern people generally tend to “know only how to release, but not how to contain.” The Vajra Exercises teach you how to “release” (stimulating the rise of *Yang* energy), while the Longevity Exercises teach you how to “contain” (nurturing *Yin* essence). Once you have mastered both the ability to release and the ability to contain, you establish a sustainable, balanced rhythm of life—one in which you are full of vitality during the day and drift into peaceful slumber at night.

The Benefits of Practice Chang Shou Gong:

1. Nourishing the Zang-Fu Organs

• Traditional Chinese Medicine (TCM) holds that the tongue is closely associated with the zang-fu organs.
• The saliva produced by stirring the tongue contains refined vital energy. When swallowed, it can nourish the five zang organs, consolidate essence and replenish marrow, and strengthen and protect the body.

2. Regulating the Nerves

• The movement of the tongue can stimulate the vagus nerve, which in turn affects visceral functions.
• Meanwhile, it can also enhance the activity of tongue-related nerve cells in the brain, thereby alleviating physical discomfort.

3. Harmonizing Yin and Yang

• The Conception Vessel is known as the “Sea of Yin Vessels”, and the Governor Vessel is known as the “Sea of Yang Vessels”.
• This form of exercise facilitates the circulation of qi within these two vessels, which can regulate the yin and yang meridians throughout the body.
• It enables the intermingling of yin and yang qi to achieve a state of balance, thereby eliminating all diseases and promoting health and longevity.

4. Unblocking the Meridians

• Guide the innate qi to drive the acquired grain qi to flow along the Conception Vessel and Governor Vessel, promote the circulation of qi and blood, unblock the meridians, and provide sufficient nourishment of qi and blood for all the zang-fu organs and tissues of the body.

5. Balancing Body and Mind

• Guide the circulation and rotation of the innate primordial qi within the human body, so that the heart fire qi and kidney water qi are both abundant.
• Replenish deficiencies with excess, and reduce excess to resolve deficiencies, thereby achieving the balance and unity of yin and yang, and bringing the body and mind into a harmonious state.

6. Relaxing Body and Mind

• Through body movements such as stretching and rotating, muscles and joints throughout the body can be fully exercised, relieving physical tension and fatigue, and inducing a state of physical and mental pleasure and relaxation.
• It further promotes the circulation of qi and blood, unblocks meridians, activates the body’s energy field, accelerates metabolism, stimulates the body’s inherent potential functions, and enhances physical vitality and resistance.

7. Regulating Cardiopulmonary Function

• Through the coordination of relevant movements and breathing, it can enhance the supply of qi and blood to the heart and lungs, improve the endurance and vitality of the cardiopulmonary system, strengthen the heart’s pumping function, and facilitate smoother gas exchange in the lungs.

8. Nourishing and Regulating the Spleen and Stomach

• The ups and downs of movements and the rhythm of breathing can promote the peristalsis of the spleen and stomach, enhance their digestive and absorptive functions.
• This helps improve the transporting and transforming capacity of the spleen and stomach, and enable them to better convert food into refined qi and blood.

9. Nourishing the Liver and Kidneys

• The concentration required during practice and the specific movements can promote the circulation of qi and blood in the Liver Meridian and Kidney Meridian, nourish the liver and kidneys.
• This helpsenhance the liver’s functions of storing blood and regulating qi flow, as well as the kidneys’ functions of storing essence and governing water metabolism.

10. Targeting the Kidneys as a Key Focus

• It can nourish kidney yin, warm kidney yang, enhance renal functions, and promote the abundance of kidney essence.
• This is of great significance for maintaining human reproduction, growth and development, as well as overall life activities.
• Meanwhile, the kidney is the congenital foundation of the human body, and the enhancement of renal functions also helps stabilize the functions of other zang-fu organs.

Precautions for Chang Shou Practice：

1. Practice Time

• Practicing under the moonlight at night yields the best results.
• It can also be practiced during the day, but the effect is not as good as that of practicing under the moonlight at night.
• You can practice casually before meals, and conclude the session after finishing
• You can practice it one hour after meals.

2. Do not practice outdoors in severe weather conditions such as strong winds and heavy rain.

3. Starting Form and Closing Form

• It is absolutely necessary.
• Each routine of the Longevity Exercise starts with a starting form and ends with a closing form.

4.It is not recommended to practice during the first three days of the menstrual period for women.

5. Practicing is prohibited during pregnancy

6. Spit if you feel like spitting, and burp if you feel like burping during the practice.

7. Do not swallow waste saliva, or retain stagnant qi and turbid qi. Normal saliva is sweet-tasting and is called jin (body fluid); people will not have the urge to spit it out.

8. Do not swallow forcibly when there is no saliva in your mouth. Forced swallowing may generate internal heat, which tends to cause dryness and thirst in the throat.

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