It is interesting to know that Taoists do not talk of theory and theoretical knowledge which you must learn before starting to practise it. All knowledge, they say, must come from your direct experience. To know means that you can. Personal experience, they say, is more important than the teacher and the teaching or, in other words, "Ten grams of experience are worth more than tons of theory." Let me present to you some of the basic practices which I believe will be useful to you.
Tao Yin
Tao Yin is an ancient and distinctive system of exercises which aim not only to improve the physical condition and to preserve the health of those who practise them but also to balance and develop their inner qualities. Tao Yin means, "channelling energy". At the physical level, the exercises stretch tendons, strengthen muscles, stir and open the joints and the spine. At another level, they help balance the emotions which Taoists associate with the most important internal organs. Body stretching and twisting help restore the internal temperature at which the internal organs are functioning in the best possible way.
The upper half of the body is warmer and the lower is colder, so you have to cool the upper half and heat the lower. The organs and muscles are surrounded by membranes called fascia (connective tissue), the main function of which is to maintain adequate warmth for each organ. When we are under stress, the body tightens and fascia hardens, thus retaining the excessive heat in the body. Body tightening is the reason for headaches, superheating of the heart may lead to a heart attack and so on for each of the organs.
I will present to you two very simple preparatory exercises that you can do in the morning and use as a means of awakening, and add to your natural morning stretching. You can also do them during your break at work to exercise and to prevent blood and lymph congestion. They are really quite easy and do not require special time and place for practising.
The first exercise is called "Striking heels into the ground to prevent 100 diseases". Stand on tiptoe and then step down with a jerk onto your heels. This will result in a slight internal vibration which is a kind of massage of the internal organs. Alternatively, you can bounce. Repeat for at least 2-3 minutes in order for the exercise to be effective.
The second exercise is called "Loosening of joints". Gently shake one of your limbs as if you want to shake off something from it. You can gradually include two limbs and the whole body. Stand on one leg, as only advanced Taoists are able to raise it. I am just kidding. I recommend that you warm up the kidneys in the morning by rubbing them with your hands until they warm up. This activates the adrenal glands and serves as a great substitute for your morning coffee. In addition, for those who are not practising Tao Yin, limber up your joints as well as your spine and neck with slow circular movements, but be careful.
Lymphatic drainage - the removal of toxins from the body
The first two exercises serve as lymphatic drainage and facilitate the cleansing of your body.
Inner smile and six healing sounds
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