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Damoa Gong's Key Practice Principles

Before doing any form, relax your body and calm your mind.
Using the thoracic diaphragm, inhale slowly through your nose. Extend the breathing motion for as long as you can.
When inhaling, close your mouth and gently bite down with your teeth. With the tip of your tongue touch the roof of your mouth. The tongue should not touch your teeth.
With the anal sphincter tighten the rectum – Contract the rectum upward.
Make sure your fingers are fully extended and muscles in the fingers are strained.
Grab the ground with your toes firmly.
Standing erect, align your head and waist in a straight posture facing the front.
Hold your breath for at least 5 seconds (don』t overextend).
When returning to the beginning stance, keep mouth close and exhale slowly while lower you tongue from the roof of your mouth.
Baiyang Damoa Gong has a total of 18 forms. Each form should be repeated 12 times. All forms that have a right and left part should be completed with 6 times for each side.
Total time for all 18 forms should be around one hour.
Faithful daily repetition will result in vim, vigor, vitality, and good health.