The five exercises of Falun Dafa are gentle, slow, and easy to learn. You can
read through this page to get a general overview of each exercise, then
click on the links below each exercise's description to see more detailed
instructions, as well as video clips of Mr. Li performing each exercise
with English insructions.

The exercises of Falun Dafa are:
Exercise 1: Buddha Showing a Thousand Hands
Exercise 2: The Falun Standing Stance
Exercise 3: Penetrating the Two Cosmic Extremes
Exercise 4: The Great Heavenly Circuit
Exercise 5: Strengthening Divine Powers


Exercise 1:
Buddha Showing a Thousand Hands

Principles:
At the core of Buddha Showing a Thousand Hands is stretching of the body. This stretching unblocks areas where energy is congested, stimulates the energy within the body and under the skin so that it circulates vigorously, and automatically absorbs a great amount of energy from the universe. This enables all of the meridians in a practitioner?s body to open at the beginning. When one performs this exercise, the body will have a special feeling of warmth and of the existence of a strong energy field. This is caused by the stretching and opening of all meridians throughout the body. Buddha Showing a Thousand Hands is composed of eight movements. The movements are quite simple, yet they control many things that are evolved by the cultivation method as a whole. At the same time, they enable practitioners to quickly enter the state of being surrounded by an energy field. Practitioners should perform these movements as a foundational exercise. They are usually done first, and are one of the strengthening methods for one?s cultivation practice. Excerpted from The Great Consummation Way of Falun Dafa by Mr. Li Hongzhi.

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Exercise 2: The Falun Standing Stance

Principles:
Falun Standing Stance is a tranquil standing meditation composed of four wheel-holding positions. Frequent performance of Falun Standing Stance will facilitate the complete opening of the entire body. It is a comprehensive means of cultivation practice that enhances wisdom, increases strength, raises one?s level, and strengthens divine powers. The movements are simple, but much can be achieved through the exercise. Beginners?arms may feel heavy and painful. After doing the exercises, the whole body will immediately feel relaxed, without feeling the kind of fatigue that comes from working. When practitioners increase the time and frequency of the exercise, they can feel a Falun rotating between the arms. The movements of Falun Standing Stance should be done naturally. Don?t intentionally pursue swaying. It is normal to move slightly, but obvious swaying should be controlled. The longer the exercise time, the better, but it differs from person to person. Upon entering into tranquility, do not lose awareness that you?re exercising, but instead maintain it. Excerpted from The Great Consummation Way of Falun Dafa by Mr. Li Hongzhi.

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Exercise 3: Penetrating the Two Cosmic Extremes

Principles:
Penetrating the Two Cosmic Extremes channels the cosmos?energy and mixes it with the energy inside one?s body. A great amount of energy is expelled and taken in during this exercise, enabling a practitioner to purify his or her body in a very short time. At the same time, the exercise opens the meridians on top of the head and unblocks the passages underneath the feet. The hands move up and down according to the energy inside the body and the mechanisms outside the body. The upward-moving energy dashes out of the top of the head and travels directly to the upper cosmic extreme; the downward-moving energy is ejected out from the bottom of the feet and rushes directly to the lower cosmic extreme. After the energy returns from both extremes it is then emitted in the opposite direction. The hand movements are done nine times. Excerpted from The Great Consummation Way of Falun Dafa by Mr. Li Hongzhi.

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Principles:
Falun Heavenly Circuit enables the energy of the human body to circulate over large areas?that is, not just in one or several meridians, but from the entire yin side to the entire yang side of the body, back and forth continuously. This exercise is far beyond the usual methods of opening the meridians or the Great and Small Heavenly Circuits. Falun Heavenly Circuit is an intermediate-level cultivation method. With the previous three exercises as a base, the meridians of the entire body (including the Great Heavenly Circuit) can be quickly opened through performing this exercise. From top to bottom, the meridians will be gradually connected throughout the entire body. The most outstanding feature of this exercise is its use of the Falun rotation to rectify all abnormal conditions in the human body. This enables the human body?a small universe?to return to its original state and enables all meridians inside the body to be unblocked. When this state is reached, one has achieved a very high level within In-Triple-World-Law cultivation. When doing this exercise, both hands follow the energy mechanisms. The movements are gradual, slow, and smooth. Excerpted from The Great Consummation Way of Falun Dafa by Mr. Li Hongzhi.

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Exercise 5: Strengthening Divine Powers

Principles: Strengthening Divine Powers is a tranquil cultivation exercise. It?s a multi-purpose exercise that strengthens divine powers (including supernormal abilities) and gong potency by turning the Falun using Buddha hand signs. This exercise is above the intermediate level and was originally a secret exercise. Performing this exercise requires sitting with both legs crossed. Single-leg crossing is acceptable at the initial stage if double-leg crossing cannot be done.[48] One is eventually required to sit with both legs crossed. During the exercise, the flow of energy is strong and the energy field around the body is quite large. The longer the legs are crossed, the better. It depends on one?s endurance. The longer one sits, the more intense the exercise and the faster one?s gong grows. Don?t think about anything when performing this exercise?no mind-intent is involved. From tranquility enter into ding.[49] But your Main Consciousness must be aware that you?re the one who is doing the exercise. Excerpted from The Great Consummation Way of Falun Dafa by Mr. Li Hongzhi.

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Of course, an easier way to learn is to get a free lesson at your local practice site. No appointments are necessary? just show up and learn! To find a practice site near you, check out the contact list. To purchase "Falun Dafa Exercise Instruction Video Tape" and other Falun Dafa books and materials, please click here. To learn more about Falun Dafa click here.