“东风解冻，散而为雨”，雨水标志着春意从“萌动”进入“润泽”阶段。《月令七十二候集解》云：“正月中，天一生水。春始属木，然生木者必水也，故立春后继之雨水。且东风既解冻，则散而为雨矣。”此时养生需应对两大转变：一是阳气升发加速，二是地湿上蒸渐显。运动养生当以“健脾祛湿、缓疏肝气”为要旨。

图1：雨水时节草木萌动，运动养生以健脾祛湿、缓疏肝气为要

一、雨水养生核心：动而勿耗，疏而勿泄

春主肝，但雨水时节尤需注意“土得木而达”的平衡关系。此时运动须把握三个关键：

“缓”字为先：运动节奏宜缓如细雨润物，避免剧烈耗气，因“春气初升不宜骤泄”。

“通”字为要：重点疏通肝、脾二经，肝气畅则脾自健，湿邪不易内停。

“暖”字为基：雨水时节“倒春寒”频现，运动需注意保暖避湿，尤其护住中焦（腰腹）与关节。

图2：雨水养生遵循动而勿耗、疏而勿泄，调和肝脾并注重保暖避湿

二、古籍中的雨水导引法

1.《遵生八笺》正月坐功（雨水适用）

高濂记载：“每日子丑时，叠手按髀，拗颈转身，左右偏引各三五度，叩齿吐纳漱咽。”此法针对雨水节气“风湿袭表”的特点设计。

现代应用精解：

时辰调整：现代人可将练习时间移至晨起（卯时，5至7点），此时大肠经旺，有助于祛湿排浊。

动作要点：坐于垫上，双腿自然交叉。左手按右大腿，右手后撑，缓缓向右扭转脊柱至极限，感受两胁与腹部牵拉感。配合“呼”字诀（健脾音）吐气，左右各7次。

收功妙法：叩齿36下，待口中津液满溢，分三口缓缓咽下，意想津液如春雨润泽脾胃。

2.陈希夷雨水导引势

“每日子丑时，叠手按髀，拗颈转身，左右偏引各三五度，叩齿，吐纳，漱咽。”。其中“拗颈转身，左右偏引”之法，能直接疏通肝胆与脾胃经络，故暗合“生发阳气、运化水湿”之理。

操作进阶：

站立，双足与肩同宽，足尖稍内扣以固肾气。吸气时双手如托重物缓缓上举，意念从脚底升至掌心。至头顶时闭息片刻，想象湿浊之气从掌心散出。呼气时双手如按浮球缓慢下压，导引清气归入丹田。重复9次，配合提肛收腹，增强气机升降。

图3：雨水时节习练古籍导引之法，托举按压以升发阳气、运化水湿

三、健脾祛湿三式导引法

第一式：健脾运湿功（源自《诸病源候论》）

晨起面向东南，取坐位或站位，双手叠放中脘穴（脐上四寸），顺时针轻揉81圈，随后右手沿左侧胁肋（脾经循行处）向下推擦至髋部，左右交替各21次，以皮肤微热为度，收势时舌抵上颚，吞咽津液3次。

第二式：春风拂柳导引

针对雨水“风夹湿”特点：选择室内或避风处，赤足站立于棉垫，双臂自然下垂，想象双肩如柳枝般松柔，以腰为轴，带动上半身如柳随风左右摆动，摆动时双膝微屈，脚趾抓地以固下焦，持续5分钟，幅度由小渐大，自然呼吸。

第三式：带脉活化法（防治“春困”）

带脉如腰带环绕腰腹，主司水湿运化：双手握空拳，轻敲带脉穴（侧腰部），从前往后沿带脉走向轻捶，往返21次，随后双手叉腰，拇指按于肾俞穴（第二腰椎旁开1.5寸），缓缓做腰部旋转，顺时针、逆时针各36圈，结束时双手搓热敷于肚脐，静守3分钟。

图4：雨水习练带脉活化法，敲揉带脉、旋腰固本以运化水湿、缓解春困

四、雨水运动的“三宜三慎”

三宜：

宜室内微汗：空气潮湿时优选室内活动，以身体微热、皮肤潮润为佳。

宜动静相兼：动态导引后配合5至10分钟静坐，纳气归元。

宜足部导引：多活动足趾、脚踝，刺激脾经井穴（隐白）以运化水湿。

三慎：

慎晨露运动：避免在浓雾或晨露未散时户外锻炼，防“湿邪夹寒”入侵。

慎大汗淋漓：《黄帝内经》警示“因于暑，汗，烦则喘喝，静则多言。体若燔炭，汗出而散”。

慎湿地久坐：运动间隙不直接坐卧于草地、石凳等潮湿处。

图5：雨水运动恪守三宜三慎，护脾阳防湿邪侵袭，顺应时节养生之道

"The east wind thaws the ice, scattering to become rain." The Rain Water solar term marks the transition of spring's essence from "sprouting" into a "moistening" phase. "The Seventy-Two Phenological Terms of the Lunar Calendar" explains: "In the first month of spring, Heavenly Water emerges at the onset of the cycle. Though spring is associated with the Wood element, it is Water that nourishes Wood's growth. Thus, the Rainwater solar term follows the Beginning of Spring. As the east wind thaws the ice, it disperses into spring rain." Wellness practices during this time must address two major shifts: first, the accelerated rising of Yang energy; second, the gradual emergence of dampness rising from the earth. The essential aims of exercise and wellness are "fortifying the Spleen to dispel dampness, and gently soothing Liver Qi."

I. The Core of Rain Water Wellness: Move Without Depletion, Soothe Without Leakage

Spring governs the Liver, but during the Rain Water period, special attention must be paid to the balanced relationship of "Earth (Spleen) reaching its potential through Wood (Liver)." Exercise at this time must grasp three key points:

· "Gentle" Comes First: The exercise rhythm should be gentle like fine rain moistening things, avoiding vigorous exertion that depletes Qi, as "spring energy is just rising and should not be suddenly discharged."

· "Unblocking" is Essential: Focus on unblocking the Liver and Spleen meridians. When Liver Qi flows smoothly, the Spleen naturally functions well, making it harder for damp pathogens to stagnate internally.

· "Warmth" is the Foundation: "Late cold snaps" frequently occur during Rain Water. Exercise requires attention to staying warm and avoiding dampness, especially protecting the Middle Jiao (waist and abdomen) and joints.

II. Ancient Texts' Daoyin Methods for Rain Water

1. Eight Treatises on Nurturing Life Seated Exercise for the First Month (Applicable for Rain Water)

Gao Lian records: "During the Zi and Chou hours each day, stack the hands and press the thighs, twist the neck and turn the body, inclining and drawing to the left and right three to five times each, clicking the teeth, exhaling, inhaling, rinsing and swallowing." This method is designed for the Rain Water period's characteristic of "wind-dampness assailing the exterior."

Modern Application Explained:

· Timing Adjustment: Modern practitioners can shift the practice time to morning upon waking (Mao hour, 5-7 am), when the Large Intestine Meridian is active, aiding in dispelling dampness and eliminating turbidity.

· Movement Key Points: Sit on a cushion, legs naturally crossed. Left hand presses on the right thigh, right hand supports behind. Slowly twist the spine to the right until the limit, feeling a stretch along the ribs and abdomen. Coordinate with exhaling using the "Hū" sound (the healing sound for the Spleen). Perform 7 times on each side.

· Closing Method: Click the teeth 36 times. When saliva fills the mouth, swallow it slowly in three portions, visualizing the saliva like spring rain moistening and nourishing the Spleen and Stomach.

2. Chen Xiyi's Rain Water Daoyin Posture

"Practice this routine daily between 11 p.m. and 3 a.m.: Sit with hands stacked, pressing on your thighs. Gently twist your neck and rotate your upper body, then lean sideways to the left and right, three to five times each. Finish by clicking your teeth, practicing deep breathing, and swallowing the saliva generated after rinsing your mouth. The twisting and stretching movements are designed to stimulate and clear the energy channels (meridians) linked to your liver, gallbladder, spleen, and stomach. This process naturally supports the body's functions of revitalizing metabolic energy (Yang Qi) and resolving excess fluid (dampness)."

Advanced Practice:

· Stand, feet shoulder-width apart, toes slightly turned inward to stabilize Kidney Qi.

· Inhale while slowly raising the hands as if lifting a heavy object, intention rising from the soles of the feet to the palms.

· At the crown of the head, hold the breath briefly, imagining turbid damp Qi dissipating from the palms.

· Exhale while slowly pressing the hands down as if pressing on a floating ball, guiding clear Qi to return to the Dantian.

· Repeat 9 times, coordinating with lifting the anus and drawing in the abdomen to enhance the ascent and descent of Qi.

III. Three Daoyin Forms for Fortifying the Spleen and Dispelling Dampness

First Form: Fortify Spleen & Transport Dampness Exercise (from Treatise on the Origins and Symptoms of Diseases)

Face southeast in the morning, either sitting or standing. Stack hands over the Zhongwan Xue (4 cun above the navel). Gently rub clockwise 81 circles. Then, with the right hand, push and rub downward along the left ribcage (along the Spleen Meridian path) to the hip area. Alternate left and right, 21 times each, until the skin is slightly warm. To close, place the tongue against the upper palate and swallow saliva 3 times.

Second Form: Spring Wind Brushes Willow Daoyin

Targets the "wind carrying dampness" characteristic of Rain Water: Choose an indoor or sheltered place. Stand barefoot on a cotton mat, arms hanging naturally. Imagine the shoulders as relaxed as willow branches. Using the waist as an axis, lead the upper body to sway left and right like a willow in the wind. While swaying, knees are slightly bent, toes grip the ground to stabilize the Lower Jiao. Continue for 5 minutes, amplitude gradually increasing from small to larger. Breathe naturally.

Third Form: Belt Vessel Activation Method (Preventing/Treating "Spring Fatigue")

The Belt Vessel encircles the waist like a belt, governing the transportation/transformation of water-dampness: Make loose fists and gently tap the Daimai Xue (on the lateral waist). Gently pat along the Belt Vessel path from front to back, back and forth 21 times. Then place hands on hips, thumbs pressing the Shenshu Xue (1.5 cun lateral to the second lumbar vertebra). Slowly rotate the waist, 36 circles clockwise, then 36 circles counterclockwise. To finish, rub hands until warm and place them over the navel, focusing quietly for 3 minutes.

IV. The "Three Recommendations and Three Cautions" for Rain Water Exercise

Three Recommendations:

· Recommend light sweating indoors: When air is humid, prefer indoor activities, aiming for a state of slight body warmth and skin moisture.

· Recommend balancing movement and stillness: The Yellow Emperor’s Inner Classic describes heatstroke this way: “Overheated by summer heat, the body sweats heavily. When agitated, breathing becomes labored and noisy; when quiet, speech becomes incessant. The body burns with intense fever as if on fire—a state that can be relieved through sweating.”

· Recommend foot Daoyin: Frequently move toes and ankles to stimulate the Spleen Meridian well point (Yinbai) to help transform water-dampness.

Three Cautions:

· Caution regarding morning dew exercise: Avoid outdoor exercise during heavy fog or before morning dew has dissipated, to prevent invasion by "damp pathogens carrying cold."

· Caution against profuse sweating: Records on Nourishing Life and Prolonging Longevity warns: "During spring months, damp Earth is active; profuse sweating injures Spleen Yang."

· Caution against prolonged sitting on damp ground: During exercise breaks, avoid sitting or lying directly on damp surfaces like grass or stone benches.