Xuan Gong 玄功二十訣

Xuan Gong Twenty Formulas is a traditional Daoist Qi Gong system. The name “Xuan Gong” means Mysterious Skill, referencing its focus on internal work for mental and physical health, Qi cultivation, and fascia development.

Practised as a flowing sequence of twenty linked exercises, it is a complete Yangsheng (life-nurturing) method designed to regulate breath, move qi, nourish the organs, and calm the mind.

Its emphasis on structure, alignment, and internal power also makes it an invaluable exercise for martial artists of all styles.

Origins

Legend traces Xuan Gong back to the Song-dynasty sage Chen Tuan (陳摶), who is also said to have created Liu He Ba Fa. In this telling, Xuan Gong formed part of the Hua Shan Xiyi sect (華山希夷門): a lineage in which the art was transmitted privately as an esoteric method for longevity, spiritual refinement and quiet cultivation, rather than as a public routine.

For centuries, Xuan Gong is said to have remained largely unknown outside Daoist circles. It was regarded as a Hua Shan life-nourishing skill, practised by adepts who valued its ability to harmonise qi, strengthen the organs and support meditation.

Yin Yang, Five Elements and internal alchemy

Xuan Gong is deeply rooted in Daoist internal philosophy. Each “formula” (訣 jue) is not just a movement, but an embodied principle, combining posture, breath and intent (意, yi).

Yin Yang harmony: uniting Kan and Li

The very first exercise is called “調息坎離交” – Regulate Breath for Kan–Li Union. “Kan” (☵, Water) is associated with the Kidneys (Yin, descending, cooling), and “Li” (☲, Fire) with the Heart (Yang, ascending, warming). In Daoist and medical theory, health depends on Heart fire and Kidney water communicating with each other: heart-fire descends to warm the kidneys; kidney-water rises to cool and anchor the heart.

Five Elements and organ networks

Beneath the set lies the framework of the Five Elements (五行): Wood, Fire, Earth, Metal and Water. Different formulas are designed to influence different organ systems and meridians:

Movements such as “昇降固腎腰” – Rising and Descending to Fortify the Kidneys and Waist focus on the lower back and Kidney area (Water), helping to strengthen the lumbar spine and adrenal–kidney axis.
“華蓋左右開” – Opening the Hua Gai to left and right works with the “canopy” of the chest, encouraging openness in the Lung region (Metal), easing breathing and releasing tension across the ribcage.

By systematically working through all twenty movements, the practitioner is, in effect, nourishing all five phases and smoothing the circulation of qi and blood throughout the body.

Internal alchemy (Neidan)

Uniquely, Xuan Gong speaks the language of Daoist internal alchemy:

Formula 7 – “仰腰練金丹” – Arch the Back to Practise the Golden Elixir
Refers to cultivating the “Golden Elixir” (金丹, jindan) – the refined essence or inner elixir generated in the lower Dantian. A gentle back arch stimulates the mingmen (命門, life-gate) and lumbar spine, “cooking” the inner elixir through warmth, breath and intent.
Formula 11 – “轉橐籥” – Turning the Bellows
Uses the diaphragm and abdominal motion like a bellows fanning a furnace, increasing circulation through the organs and Dantian.
Formula 12 – “抽添調火候” – Withdraw and Add to Adjust the Fire Timing
“Fire timing” (火候, huo hou) is classic alchemical language for regulating the intensity and duration of inner work. The movement and breath pattern here teach how to raise or reduce the internal “flame” so that the system neither overheats nor stagnates.

Later formulas expand into wider cosmological imagery:

Formula 19 – “八卦步週天” – Eight-Trigram Stepping Through the Cycle
Combines stepping patterns with the Bagua (Eight Trigrams) and “Zhou Tian” – the cyclical circulation of qi, linked to the Microcosmic Orbit along the Du and Ren vessels.
Formula 20 – “金龍盤玉柱” – Golden Dragon Coils Around the Jade Pillar
Evokes Yang energy as a golden dragon spiralling up the spinal column (“jade pillar”), suggesting an awakening and lifting of refined energy through the central channel.

Through this imagery, the practitioner is not just exercising: they are enacting Daoist cosmology in the body – balancing fire and water, circulating qi in the microcosm, and aligning themselves with natural and celestial forces.

Training method

Xuan Gong Twenty Formulas is practised as a sequence of twenty flowing exercises, usually taking around one hour to complete at a relaxed pace, covering:

Begins with facia activation
Progresses through gentle stretches, bends, and twists
Culminates in Qi development exercises, then returns to stillness

Each formula is performed for a set number of repetitions or breaths before moving smoothly into the next. Over time, the set feels less like a series of separate drills and more like one continuous movement-meditation.

A life-nurturing system

Practised consistently, Xuan Gong Twenty Formulas is said to:

Harmonise qi and blood
Strengthen the internal organs (Heart, Liver, Spleen, Lungs, Kidneys)
Regulate blood pressure and circulation
Improve sleep, emotional balance and stress resilience
Ease chronic back and waist issues by safely strengthening the lumbar region
Support digestion, metabolism and lung capacity through chest and abdominal work

In Daoist language, it “strengthens the root and nourishes the source” (固本培元), with the aim of slowing ageing, preserving vitality and maintaining clarity of spirit well into later life. Traditional descriptions poetically speak of “returning to youth” and “shedding the old to renew the body”.

For martial artists, Xuan Gong offers:

Better structure, alignment, and rooting
Greater mind-intent and body connection
Enhanced internal strength through facia development