详解《黄帝内经》“移精变气”修复之法

Detailed Explanation of the restorative method of “Transforming the Jing

into Qi” in the The Yellow Emperor’s Inner Classic text
By Master Wang LiPing

讲授 | 孤独居士王力平
笔受 | 胡乔

根据研究对象的不同，《黄帝内经》可以分为以人体生理学为基础的医学，
以及研究人与宇宙、天地关系的生命科学。对于后者，《内经》探讨的是
天时、地利与人之间的关系，人应该如何生活，如何在生存空间中利用好
时间与空间，利用好人与物之间的关系，目的是要尽量让自己生命更长，
更健康，此时人体应该是处于良好状态，没有病变。如果只是受了点风寒，
身体内会产生一些小变化，但还未到病。

Depending on the area of interest and research, t he Yellow Emperor

Inner Classic (Inner Classic for short) expounds from the
fundamentals of basic human physiology into a life science that
encompasses the relationship of Man with the greater cosmos and
man’s place within the Heaven and Earth. About the latter, the
Inner Classic explores the dynamic relationships of timing and
of place and with man. Specifically how man ought to live
naturally by consciously taking advantage of correct timing and
living within correct spaces and the optimal dynamics between
things within our environment, with the hope to live a longer,
healthier life without dis-ease and illness. So if you suffer
from a wind chill then it would cause the body to undergo some
small changes naturally without developing into an y serious
condition.

而对于研究人体器官与机能的医学部分，《内经》关心如果人已经得了疾
病，应该怎么办，于是有了人体生命之序的概念。古时大病大疫之后，病
已经治得差不多了，但是人体生命之序还未恢复正常。无论常人或者病者，
都会留下一些身心的遗疾，身心、经脉、脏腑等等会不同程度受损，因而
需要面对调整、调理、修复、康复四个阶段，调节身心，使人体生命之序
恢复正常。
On the section on human organs and their functions, the Inner
Classic is interested to know what should be done once a person
develops some sort of medical condition. How can one restore the
original order and balance of one’s body’s life-form. In the
ancient days after a major illness or epidemic, the symptoms of
patients may have abated but the natural order of the body’s
life-form has not been totally restored. So whether you are a
normal (unaffected)person around the patient or the patient
themselves, everyone will invariably be affected one way or
another with possible imbalances in the mind-body, pulse or
internal organs/visceral. The Inner Classic describes four stages
one must undergo to restore the natural order of the body:
1)Readjust; 2)Recondition; 3)Restore; 5)Recuperate

在调整阶段，一般按照天时地利调整起居，通过药物与食物等外界手段调
整体内气机，包括精气、血气等，从而使之逐渐恢复有序。在调理阶段，
重点是要调整人的心理与情绪。在修复阶段，主要是要修复受损的脏腑、
精气、血气。此时人之序已恢复正常，但由于经历了疫情，人的整体产生
了衰弱，因而需要对内脏器官逐一进行修复。在康复阶段，人们可以操练
八段锦、易筋经、太极拳等养生健身功法，达到强身健体、恢复体力的目
的。
During the Readjustment stage, one lives in harmony and in
attunement with the natural rhythms of nature in accordance to
correct timing and correct living space and in addition uses
external agents like herbs and food to regulate internal
functions of the organs, including the Qi of the Jing and Qi of
the blood, to restore order within the body. For the next stage
of Reconditioning, the focus is to regulate the emotions and the
psychology/psyche of the person. The Restoration stage attempts
to restore specific organs, the Qi of the Jing and the Blood. At
this point, the order within the body life-form is more or less
restored but the physical body still requires time to recover and
recuperate from the weakness from the illness. The internal
organs still require further support and attention so various
active movement approaches eg Ba Duan Jin exercises, Yi Jin Jing
exercises or taichi are recommended for the final Recuperation
stage.

1 用移精变气修复自己

1 Restoring Oneself through Transforming the Jing into Qi

在修复过程中一定要使自身精气充满，血气恢复正常，此时必用移精变气
之法。移精变气是指古人用自己的意念、意识和神意移动自己身内的精气
和血气，调整经络、脏腑、体表等等，从而改变人体气机的紊乱状态，使
之有序，化为正常。

During the restorative process it is important to fill one’s

body completely with Jing and Qi to allow the blood and Qi to
return to a normalized state. One method to achieve these goals
is through Transforming the Jing into Qi. The ancients made use
of their own Yi Nian, Yi Shi and Shen Yi to mobilize their body’s
internal Jing Qi and Blood Qi to regulate the meridians, internal
organs, body surfaces so as to shift a chaotic state within the
body into a more orderly and balanced state, towards what is more
natural and normal.

古时移精变气分为三个步骤：
(1) 用意念调整四肢和躯干的运动，充实身体的精气，使我们的活动能力更
正常。
(2) 用意念和意识调整呼吸与四肢、躯干的运动，使精气、血气通畅，逐步
达到呼吸柔和、心静体松。
(3) 以意念、意识与神意调动我们自身体内的精气和血气，按我们的意识所
想运行，从而修复内脏，疏通经络，舒畅全身气机，使我们身体内里各个
组织器官、生理功能充实，并使精气、血气在经络、内脏和身体各部有序
运行。

The ancient art of Transforming Jing into Qi is done in 3 steps:

1) use Yi Nian to regulate the four limbs and body’s movements
to fill the body up with Jing Qi so that daily activities can be
performed normally;
2)use Yi Nian and Yi Shi to regulate the breathing, four limbs
and body movements so that the Jing Qi and Blood Chi can circulate
freely within the body, the breathing becoming more gentle and
developing a sense of inner calm, peace and relaxation;
3) use Yi Nian, Yi Shi and Shen Yi to regulate the Jing Qi and
Blood Qi by directing one’s Yi Shi to restore the inner organs,
clear the meridians and smoothen out the Qi within the body. So
that all the tissues and organs of the body function optimally,
the meridians get filled with Jing Qi/Blood Qi and the internal
organs and body regaining back the natural order of the life-
form.

移精变气的方法有很多，例如前段时间我们推荐的道家的一个调整上、下
两弦，亦即医家所谓的调整上焦和下焦的方法。调整上焦与下焦的方法共
有四种，即站立式、端坐式以及盘坐式静态三法，以及一种动式。静态三
法的训练方法和呼吸方法——包括练习时的意识、意念、神炁、神意——
都是一样的。下面先看它们三者的姿势。

There are numerous methods to Transform the Jing into Qi but we

recommend the Taoist approach to regulate the Upper Warmer and
Lower Warmer. There are 4 methods here: standing, sitting,
meditative pose and an active pose. The training method and
breathing for the 3 passive poses are similar and it entails the
use of one’s Yi Shi, Yi Nian, Shen Qi and Shen Yi

2 姿势
站立式
2 Positions
Standing pose
即无极桩站式。自然站立，两脚分开，与肩同宽或比肩稍宽一点，两臂自
然下垂，肩、臂、肘、腕均放松，掌心向内相对，脊柱正直，松胸、松胯，
两膝微微弯曲，两脚抓地。

Get into the Wuji standing position. Stand naturally, feet

shoulder width or slightly more than shoulder width apart. Both
arms naturally drop by the side. Shoulder, arms, elbows, wrist
all relaxed. Palms facing inward and towards one another. Spine
straighten, relax the chest and pelvis, both knees slightly bent
and 2 feet clasping the ground

端坐式
Sitting Position

端坐于一张凳子上，两腿自然下垂，两脚放松，并踏于地上。两手手指自
然分开，掌心向下，轻轻的放在膝盖上，这个手势也称“平安式”。

Sit on a bench or chair. Both legs drop naturally, relax both

feet but touching the ground. Fingers from both hands naturally
apart, palms facing down, gently placed over the knees. This
mudra is also known as the “Ping An” pose

盘坐式
Meditative Sitting Pose

自然盘或散盘即可。把盘式盘好，两手掌心向下，轻轻的放在膝盖上，全
身都放松。

Naturally sitting or open sitting. Once in position, place both

palms downwards gently over the knees. Relax whole body
3 预备式
3 Starting/Preparation Positions

按上述姿势调整好自己以后，两目平视往前看，往远看，看得越远越好，
意念在远方。慢慢把远方的神光往回收，收到两眉中间，轻轻地把眼睛闭
上。
先安静一下，意念在呼吸上，将呼吸调整至细、均、长，一吸一呼要均匀。
慢慢地让我们的肉身放松下来，让我们的心脏跳动的更安稳。

When you are in position and finish regulating yourself, both

eyes look forward, look into the distance, the further the better.
Your Yi Nian is at the distance. Slowly bring back the Shen Guang,
till the point between the eye brows and gently close your e yes.
Be still. Focus your Yi Nian on your breathing, regulate your
breathing until it is gentle, even and long. In and out breath
must be even. Slowly relax the physical body. Stabilize the heart
beat

4 行功
调整上焦
4 Practice
Regulating the Upper Warmer

(1) 吸气： 用鼻深深吸气，意念在胸腔和两肺，一边吸气一边收紧，气达胸

腔和两肺，两肺“气满金室”。一直吸，吸到不能吸，两肋尽量用力、
收紧。 停息： 此时不吸不呼，停一会儿，停息中用意念加力、发力，肋
骨、胸腔及两肺扩大，此时脊柱微微正直。再停息，坚持一会。 呼气：
慢慢地用鼻（或口鼻一起）吐气，慢慢的吐，呼气时两肋、胸腔、两肺、
脊柱放松，全身放松。把肺中废气吐尽。
(1)Breathe in: Breathe in deeply through the nose. Yi Nian is in
the chest cavity and both lungs, breathe and contract at the same
time until the Qi reaches the chest cavity and both lungs
(“Filling the Golden Room with Qi”). Breathe until you are
unable to breathe, both ribs exert some pressure and contract.
Stop breathing. Do not inhale or exhale for a while. Increase
pressure from Yi Nian and then push out, expand the ribs, lungs
and chest cavity. The spine is now slightly straighten. Continue
to hold your breath. Persist a while longe r. Breathe out: very
slowly use your nose or nose/mouth to breathe out. At the same
time totally relax both your ribs, chest cavity, both lungs,
spine. Ensure you expel all the dirty Qi from both the lungs

(2) 吸气： 再用鼻深深吸气，用意念和意识将胸腔和两肺收紧，尽量把气吸

满，注意让两肺的肺尖和底部尽量吸满。 停息： 不吸不呼，停一会儿，
停息中用意念和意识想办法让两肺用力，肋骨用力，使胸腔增大，脊柱
一点一点往上挺。再停息，待一会。 呼气： 然后用鼻（或口鼻一起）慢
慢呼气，将气吐尽。

(2) Breathe in: Continue to breathe deeply through the nose, use
your Yi Nian and Yi Shi to contract chest cavity and both lungs
so that they are completely filled with Qi. Ensure that the tips
and bottom of the lungs are completely filled and not left out.
Stop breathing. No inhalation or exhalation. Pause. Use your Yi
Nian and Yi Shi to exert more pressure on both lungs and ribs so
that the chest cavity is fully expanded. The spine has a slight
upward movement. Continue to hold the breath for a while more .
Breathe out: very slowly use your nose or nose/mouth to breathe
out. Ensure you expel all the Qi from both lungs

(3)吸气： 用意念、意识吸气到两肺，两肺收小，再吸气、再收紧，收到再
也不能吸。 停息： 不吸不呼，停一会儿，然后用意念、意识和神意让肺部、
胸腔和肋骨都增大，想办法让胸腔甚至全身发热，以精气肥腠理。 呼气：
挺一会儿，再慢慢将气吐尽。

(3) Breathe in: Use Yi Nian, Yi Shi to breathe into both lungs,
contract both lungs. Breathe in again, contract again, contract
until you are unable to breathe in further. Stop breathing. No
inhalation or exhalation. Pause. Use Yi Nian, Yi Shi and Shen Yi
to expand the lungs, chest cavity and ribs. Try to warm up the
chest cavity and your entire body. Fill up interstitial cavities
with Jing Qi. Breathe out: Hold your breath a little longer before
you slowly expel all the qi from your body

调整下焦
Regulating the Lower Warmer

(3) 吸气： 用鼻深深吸气，提肛、收前阴、收小腹，提肛是为了封住食谷之

气，收前阴是为了封住水道之气。用意念收小腹，尽量收紧，最好身体
前后能贴上，吸到不能吸。 停息： 不呼不吸，停住。此时用意念让小腹
外部和小腹都增大，再停息，坚持一会儿。 呼气： 然后慢慢地用口（或
口鼻一起）呼气，呼气时小腹及小腹外部放松。

(4) Breathe in: Breathe deeply through the nose, contract anus(to
seal the passage way of the Qi of the food grain/solids), genitals
(to seal the passage way of the Qi of the water/fluids) and
xiaofu. Use Yi Nian to contact xiaofu, the tighter the better,
best if the front of the body is in contact with the back of the
body, breathe in until you are unable to breathe in anymore. Stop
breathing. No inhalation or exhalation. Pause. Use Yi Nian to
expand the exterior of the xiaofu and the xiaofu. Pause further.
Persist a while longer. Breathe out: slowly breathe out through
the mouth or nose/mouth, relax the exterior or the xiaofu and
xiaofu at the same time.
(5) 吸气： 再吸气，提肛、收前阴、收小腹，收紧，再收紧，收到不能收。
停息： 不吸不呼，停一会儿，然后小腹用力，使小腹内腔尽量增大，再停
息，坚持一会儿。 呼气： 再慢慢用口（或口鼻一起）呼气。

(5) Breathe in: Breathe in, contract anus, genitals and xiaofu.
Contract and contract until you can contract no more. Stop
breathing: no inhalation or exhalation. Pause a while. Xiaofu
exert force to expand the xiaofu cavity. Stop breathing. Persist
a while longer. Breathe out: slowly breathe out through the mouth
or nose/mouth, breathe out.

(6) 吸气： 再吸气，提肛、收前阴、收小腹，加重意念、意识和神意，收紧，

再收紧，收到不能收。 停息： 不吸不呼，停一会儿，然后小腹用力，使小
腹内腔、小腹、小腹外部都增大，大到再也不能增，再停息，坚持一会儿。
想办法让腹腔甚至全身发热，以精气肥腠理。 呼气： 再慢慢用口（或口鼻
一起）呼气。

(6) Breathe in: Breathe in, contract anus, genitals and xiaofu.
Increase Yi Nian, Yi Shi and Shen Yi. Contract and contract until
you can contract no more. Stop breathing: no inhalation or
exhalation. Pause a while. Xiaofu exert force to expand the xiaofu
cavity, xiaofu and the exterior of the xiaofu. Expand until you
cannot expand any more. Stop breathing. Persist a while longer.
Try to warm up the xiaofu cavity and your entire body. Allow the
Jing Qi filled up the interstitial cavities. Breathe out: slowly
breathe out through the mouth or nose/mouth, breathe out

上述调整上焦与下焦的(1)~(6)步为 1 组，若体力有余，可以接着做第 2 组、
第 3 组。
(1) to (6) above constitutes one set. If you are physically fit
you can repeat the same set 2 to 3 rounds
注意事项
Things to Take Note

1. 上、下焦一定要连续做。分别修炼上焦与下焦时，炼哪块，神意就在哪，
此时身体其他部位可能也在动，别管它。
1.Upper Warmer practice must be done with Lower Warmer Practice
together. Focus your Shen Yi on the part of the body where you
are practicing on. There could be extraneous movements occurring
at other parts of the body but ignore them.

2. 做上焦时，眼睛闭目平视，微微往下看，看胸腔。到下焦时，眼睛闭目
往下看，用意念快速将眼睛从胸腔移到腹腔。
2.While doing the Upper Warmer practice, eyes closed look ahead,
gently look downwards at the chest cavity. While at the Lower
Warmer, eyes closed and look downwards, with Yi Nian quickly
shift the eyes from chest cavity to xiaofu cavity.

3. 所有与移精变气相关的功法必须要有停息与闭气这一个环节，否则无法
“变”！为了便于业余爱好者练习，避免混淆，我们略去了闭气环节。做
完这一套功法之后身体肯定会很热，身体变热即为气变的表现，这是移精
变气的根本所在。3.For all the practice intending to Transform the
Jing into Qi, the part on stopping breathing and holding the
breath is critically important, otherwise the “transformation”
will not happen. However, in order to avoid con fusion among the
enthusiasts who have not undergone such practices under
supervision, the section on holding the breath has been omitted.
One positive sign after the practice is that the body will feel
very warm, this shows that the Qi is being fundamental ly
transformed.

5 沐浴
5 Mu Yu (“Bathing”)
根据自己体力做完之后开始沐浴，全身都放松，垂手站立或静坐，等待身
体内里气机的变化。此时不可有杂念，什么都不要想，只想自己的身体。
待杂念丛生时，即可搓搓脸、搓搓手，起身、收功。
Depending on one’s physical fitness, relax the whole body after
the practice, get into either a quiet standing position or in
meditation sitting position. Wait for changes of the Qi within
the body. Do not have random thoughts at this stage. Focus on
your body. If there is too much random thoughts then you may rub
your face, rub your hands, get up and finish off the practice.

6 总结
6. Conclusion

调整上焦与下焦主要是为了增强卫气，充实五脏六腑。炼的时候肯定会出现
胸腔、腹腔甚至全身温暖起来、热起来，这就是卫气充盈的表现。人体重要
的腠理由卫气而肥，因此我们使用移精变气把卫气调动起来，它会由内而外
的保护我们肉体的肌理、毛孔，腠理也丰满了，邪气就不能进入我们体内。
因此建议各位网友在家没事时勤加练习。

The purpose of regulating the Upper Warmer and Lower Warmer is to

strengthen one’s immune system (through the Wei Qi) and further
consolidate the internal organs and visceral. During the
practice, one can experience the warming up of the chest cavity,
xiaofu cavity including the entire body. This is a sign that the
Wei Qi is being filled up. It is through the Wei Qi that the
interstitial cavities are being filled up. So in essence this
practice is to activate the Wei Qi so that we are protected from
within to outside, covering our muscles, hair pores , interstitial
cavities. In this way the external harmful negative energies are
prevented from entering our bodies. In conclusion, it is
advisable for those who have the time to engage in this
beneficial practice diligently daily