The Five Gentle, Peaceful, and Slow Exercises of Falun Dafa

Falun Dafa is a series of five easy to learn, slow, and gentle exercises.

First Exercise

Buddha Revealing the Thousand Hands

The stretching of the body is at the core of this exercise. The stretching activates the energy under the skin and inside the body so that it vigorously flows, releasing areas where energy is stuck, and automatically imbibes a generous amount of chi or energy from the universe. This allows all of the energy channels or meridians in the body of the practitioner to open at the onset.

For the improvement of the body, Falun Dafa has five sets of easy- to-learn and gentle exercises. You can practice them anytime and anywhere with no restrictions. These exercises are most appropriate for people living in modern society.

Second exercise

Falun Standing Posture

This is a standing and peaceful meditation made up of four wheel-holding positions. Regular practice of this exercise will expedite the entire opening of your whole body. The Falun Standing Stance is an all-inclusive way to cultivate and strengthen your divine powers, potency, and wisdom.

Third Exercise

Piercing the two Cosmic Extremes

This exercise channels the energy of the Universe and co-mingles it with the energy in your body. During this exercise, a considerable amount of energy is released and imbibed that allows the practitioner to purify his body within a very short period of time.

Fourth exercise

Falun Cosmic Flow Exercise Principle

This exercise causes the body’s energy to flow smoothly over large areas of the body not only in one or more meridians, but from the whole side of yin to the entire side of yang in the body, back and forth repeatedly.

Fifth exercise

Bolstering Divine Powers Exercise

The Strengthening Divine Powers Exercise is a cultivating and peaceful exercise. It originally was a secret exercise and is a notch above the intermediate level. The practitioner is required to sit with both of his legs crossed when performing this exercise. The flow of energy around the body during the exercise is significantly large. The better will be the outcome the longer the legs are crossed. It is based on the endurance of the practitioner.

1245 West Broadway #302
Vancouver, BC V6H 1G7, Canada
(604) 733-2632


What Are Falun Dafa Exercises?

Falun Dafa is a progressive form of qi gong. It is somewhat different and yet similar to Tai Chi. It is different in the sense that it is easy to learn and it is similar in the sense that it involves gentle and slow movements.

Falun Dafa has only five easy to learn, simple, and gentle exercises that even a very old person or a small child could learn and do. It is free to learn and you don’t have to pay monthly dues. You can learn it from volunteer teachers or you can watch videos of it from a Falun Dafa web site.

You can find volunteer teachers who teach Falun Dafa for free in the bigger cities in the United States. Yes, learning this incredibly health promoting, invigorating, wonderful exercises is totally free.

Many practitioners with chronic or persistent back pain have been cured of their condition or have found relief after a few months of practice. Most of them have previously tried various forms of treatment without success.

Falun Dafa Exercises

The first exercise involves gentle stretching exercises from head to toe. It takes about three to four minutes to complete one cycle of exercise. This exercise is performed from a standing position with the hips and knees relaxed. Repeat this exercise three times. Usually, it may take about 13 minutes to accomplish three cycles of exercise.

In the next exercise, you are required to perform four positions in a standing position. Depending on your ability, you can maintain each position for a certain period of time. If you are doing this exercise for the first time, it would be okay to hold each position for a minute or less depending on your comfort zone and ability.

If you have been doing this exercise for some time, you may be able to hold a position for as long as seven minutes or more. Eventually, you’ll be able to increase your time based on your ability.

The third exercise is a gentle activity wherein you move your arms up and down in front of the body. Your hands move in opposite directions in the first half of this exercise. In the second half, your arms move in the same direction. It usually takes three minutes to do one cycle of this exercise. Usually, practitioners complete three cycles of this exercise in approximately nine minutes.

The fourth exercise is about the same as the third. The difference is that the practitioner’s hands trace a path around the whole body. The path goes along the body’s front and then upward the back of the body. The hands reach approximately the mid-back level prior to being brought in the front of the body once more. Typically, this exercise is repeated three times. The total time spent in doing three cycles of this exercise is about twelve minutes.

In the fifth exercise, you are required to sit in a cross-legged position. Depending on your comfort zone and ability, the crossing of the legs can be a simple “Indian” style or a slightly more advanced style depending on your comfort zone and ability.

In the beginning of the fifth exercise, you need to perform a bunch of hand gestures and need to maintain certain positions. The length of time holding the hand positions varies. Once again, how long the exercise will last will be determined by the practitioner. Both the overall duration of the exercise and how long the hand positions can be maintained totally depend on the discretion of the practitioner.

A beginner may only be able to practice the fifth exercise for a few minutes while more experienced practitioners can do it an hour or more.

These are just a few very basic discussions of Falun Dafa exercises. You can read Falun Gong by Li, Hongzhi if you want a more accurate and detailed descriptions of the exercises. Or you may also visit the Falun Dafa web site to watch his instruction videos.
The book, Zhuan Falun, also written by Mr. Li, talks about the qualities of the universe: Tolerance-Compassion-Truthfulness. These three qualities should be treated as one and not as three separate entities. The book expounds them in a much more profound way.

You may perform Falun Dafa in a group without paying recurring or initial fees. It can be a much better option for other exercises that ask for money to join in. But whether you enjoy exercising alone or in a group setting, your mind, spirit, and body will definitely tremendously benefit from the exercises.

Some people prefer practicing Falun Dafa in both group and individual settings. There are several cities in the US that have group practices, if you are lucky you may be able to find a group practicing near your area.

On a more serious note, it seems that the communist government in China can’t stand to see others enjoy something good. Since the time of Jiang Zemin, the government has been persecuting Falun Gong practitioners for no apparent reason. We really don’t know why exactly this practice is hated by the communist regime. Perhaps, it is the deep spirituality and moral code of the exercise which is diametrically opposed to the core beliefs held by the Communists. The brutal persecution of Falun Gong followers in China continues unabated.

You can visit if you want to learn more about the Chinese government’s persecution of Falun Gong followers.

We sincerely hope you get to enjoy all the benefits that Falun Dafa practice offers, which include a profound sense of well-being and peace and a healthy body.

Dr. Jeda Boughton is a licensed acupuncture physician and the medical director of BodaHealth in Vancouver, BC.