Shaolin Yijinjing is a martial arts routine with a clear fitness purpose. "Yi" means change, activity, change, and extended to the meaning of enhancement; "Tendon" refers to tendons, muscles and bones; "Quiet" is the law. So "Yijinjing" literally means a way to exercise bones and muscles to strengthen the body, eliminate diseases and prolong life. Actually, it is a very classic qigong technique. You can experience it carefully from the practice reproduced below.
"Yijinjing" counts twelve potentials, and its preparation formula is: legs open, head flat, eyes and mouth slightly closed at present, breathing adjustment. Hold out your chest, straighten your waist, tuck in your abdomen, relax your shoulders and relax naturally.
The first potential: Wei Tuo provided the first potential.
Bend your arms and elbows, slowly lift to your chest to hold the ball, bend your wrists, stand with your palms facing each other (about 10 cm distance). This action requires the shoulders, elbows and wrists to be on the same plane, and breathe together for 8-20 times as appropriate.
The formula says: don't pay attention to your chest at the right time. Being calm is a sword, and your heart is pure and respectful.
The second possibility: Wei Tuo offered the second possibility.
Feet apart, shoulder width apart, feet firm, knees slightly loose; Hands slowly spread out from the chest to both sides; Stand upright, palms outward; Two current views; When inhaling, the chest expands and the arms stand back; When exhaling, the fingertips are tilted inward and the palms are supported outward. Repeat 8-20 times.
Tactically speaking: feet hanging on the ground, hands flat, calm and dumbfounded.
The third potential: Wei Tuo offers the third potential.
Open your feet, touch the ground with your toes, and lift your heels; Hands above your head, palms up, two middle fingers 3 cm apart; Bend your shoulders and elbows, and look up at your palms and back. Breathe evenly on tongue, maxilla and nasal cavity. When inhaling, try to push up with your hands and push down with your legs; When exhaling, relax your whole body and turn your palms forward and down. When closing the momentum, the palms change into fists, the fists are back forward, and the upper limbs slowly close two fists to the waist, the fists are up, and the feet are on the ground. Repeat 8-20 times.
The trick is to hold Tianmen in the palm of your hand, look up, touch the ground on your toes and stand up. My legs around me are as muddy as plants, and I don't relax my teeth. The tongue can produce liquid to lick the upper jaw, and the nose can regulate breathing, which makes you feel at ease.
The fourth potential: Star for the combat potential.
The right foot moves forward slightly to the right, forming an oblique shape with the left foot, and moves slightly to the left with the trend; Bend your knees, lift your right heel, sink, and take an imaginary right step. Hold your right hand out, palm down, tilt your head slightly to the right, and look up at the heart of your right hand; The left arm is bent and naturally placed behind. When inhaling, raise your head and shoulder backwards; Relax when you exhale, and then exchange postures left and right to exercise. 5- 10 times in succession.
The formula says: cover your head with one hand and pay attention to your eyes from the palm of your hand. Inhale at the tip of the nose and adjust the breath frequently, and pull it back hard on the left and right sides.
The fifth possibility: pull the bull's tail backwards.
Take a step forward with your right foot and bend your knees into a right lunge. Make a fist with your right hand, raise it to the top of the front, and look at the fist with your eyes; Make a fist with your left hand; Bend your left arm and hang it obliquely behind your back. When inhaling, the two fists are clenched and adducted, the right fist is retracted to the right shoulder, and the left fist hangs behind the back; When exhaling, relax your fists and arms and return to the potential preparatory action. Then turn around, lunge left, and alternate left and right hands. Repeat breathing for 5- 10 times.
The trick is: the legs stretch back and bend forward, and the luck of the lower abdomen is relaxed; The force is on both arms, so be sure to pay attention to your eyes.
The sixth potential: the claws show bright wings.
Open your feet, raise your arms horizontally in front of you, stand with your palms forward, force your fingers apart, face each other, glare ahead, raise your heels, and support your weight with your toes. Then slowly separate your palms, raise your upper limbs horizontally, stand up, palms outward, and follow the trend. When inhaling, stretch your palm with dark strength and lean your fingers backwards; When exhaling, relax your arms and palms. 8- 12 times in succession.
The trick is: stand up and glare, push your hands to the present; Take back the place by force, and the work must be completed seven times.
Seventh potential: nine ghosts draw their swords.
The toes are in the same position and the heels are separated into a figure of eight; Cross your arms forward and stand tall. Bend your left elbow downward and backward, put the hook behind you, and put your fingertips up; Stretch the right hand backwards from the elbow, and pull the fingers of the left hand to make the right hand hold the neck. Grasp the ground with your toes and lean forward like a sword. Tighten your hands when inhaling and relax when exhaling. Left and right exchange. Repeat 5- 10 times.
The tactics are: bend the humerus head-side and hold the top neck; Retract from your head, you are too strong: the left and right wheels are straight and calm.
Eighth potential: three sets of landing potentials
Take a step to the left with your left foot and squat in a standing position. The upper body is straight, hands rested on her hips, then elbows are bent and palms are upward, and the forearm is raised horizontally like a heavy object; Pause for a moment, hands down, forearms straight and relaxed, such as putting down a heavy object. This action is done by breathing. When inhaling, it seems to be holding something; When you exhale, it's like putting something. Repeat 5- 10 times. When receiving work, the feet slowly straighten out, the left foot retracts, and the feet are close together to form an upright shape.
The trick is: the upper jaw is firm, support the tongue, open your eyes and pay attention to your teeth; Squat down with your feet open like a squat, and press as hard as your hands are picked up; Turn your palms up together to increase your weight; Keep your eyes open and your mouth shut.
The ninth potential: Qinglong's claw-probing potential
Spread your feet, make fists with your hands, and protect your waist. Stretch out your right hand to the left, pinch your five fingers into a hook, and turn left on your upper body. When the waist rotates from left to right, the right hand also rotates horizontally from left to right. When rowing forward, the upper body leans forward and exhales at the same time: when rowing to the left of the body, the upper body straightens and inhales at the same time. Switch left and right, the action is opposite. 5- 10 times in succession.
Tactics say: Qinglong explores claws and goes out from left to right; Friar effect, palm gas level; Exert force around the shoulders and encircle the knees; Open your eyes and relax your mind.
The tenth potential: crouching tiger pouncing on food
Take a big step to the right with your right foot, bend your knees and squat down to form a right bow and left leg posture; Lean forward, put your hands on the ground, lift your head slightly, and look ahead and below. When inhaling, straighten your arms at the same time, raise your upper body as far as possible, and move your center of gravity forward; When exhaling, bend your elbows, hang your chest, contract your upper body, move your center of gravity back, and get ready to go. Repeatedly, the arms bend and stretch with breathing, and the upper body fluctuates, like a tiger pouncing on food. After moving 5- 10 continuously, change the left bow and right foot and move as before.
The trick is: squatting with your feet like leaning, the flexion and extension of your left and right legs is more important; Hold your head up and chest forward, and your back is still flat; The nasal sound is different, and the fingertips support the ground; It is hygienic to know the true shape of the immortal.
Eleventh potential: bow potential
Open your feet and button your toes. Slowly turn your hands back and forth, fold the back of your head hard, and tap your fingers on the back of your cerebellum for a moment. Do flexion movement with breathing; When inhaling, the body is straight, the eyes look forward, and the head is like a top; When exhaling, bend your knees straight, put your head between your knees with your hands, and don't let your heels leave the ground. Repeat 8-20 times according to physical strength.
The trick is: put your head in your hands and hang it to your knees; The head is only under the crotch, and the mouth has many teeth; Cover your ears and teach you to stop and adjust your vitality; The tip of the tongue still extends to the upper jaw, and the force is on the elbow.
Twelfth potential: the worker's tail potential
Open your legs, slowly lift your palms up from your chest to your head, move your palms visually, stand upright, and don't stand out; Cross your fingers, turn your wrist on the palm rest, palm up, lean back, bend your back and look up; Then the upper body leans forward, the arms droop, the palms push to the ground, and the head stares. When exhaling, the body bends down and the heel is slightly off the ground; When inhaling, the upper body stands up and the feet follow the ground; Repeat this operation for 2 1 time. Work: stand upright, lift your arms left and right, and bend and stretch for 7 times.
The trick is: straighten your knees and push your hands off the ground; Far-sighted, single-minded; Get up and stamp your feet, 2 1 time; Spread your arms left and right, with seven as your ambition; Do more sitting exercises, cross your legs and hang your eyes; Mouth in the heart, qi in the nose; When you are calm, you will stand up and keep your strength.
General survey formula says: General survey method, Figure 12. Who really influenced all the seasons of the Five Dynasties? Damocles, call Shaolin Temple. Hou, more discerning. The course of the disease is prolonged and the merits and demerits are similar.
health guidance
Yijinjing has a strong sense of qi and quick effect, especially for both internal and external cultivation, which can nourish the body and mind, resist evil, treat diseases, prolong life and develop potential. From the perspective of TCM research, Yijinjing guides the rise and fall of breath with the direction of meridians and the movement of qi and blood. During the tortuous rotation of the body and the push-pull opening and closing of hands and feet, qi and blood circulate in the human body, thus eliminating diseases and strengthening the body. From the point of view of modern medicine, practicing Yijinjing will strengthen the blood circulation of human body, thus improving the visceral function of human body and delaying aging.
Yijinjing exercises a lot and is difficult to move. Therefore, the whole exercise is only suitable for healthy young and middle-aged patients with chronic diseases. Those who are physically weak can do what they can, practice several of them selectively or reduce the number of drills in each case. Do not use it when cardiovascular and cerebrovascular diseases and asthma attack.
Fourthly, the translated Yijinjing is a general introduction to the full text.
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It is said that the Buddha's unintentional thought is that people who achieve positive results have two initial foundations: one is to clear up deficiencies, and the other is to change. There is no obstacle if you can clear up the shortcomings, and there is no obstacle if you can correct them. No obstacles, no obstacles, can be settled, settled. Zhihu this, access has its foundation. If the cloud is empty, wash the marrow; If you change it, it's easy to change it.
His theory of pulp washing is that a person's life consciousness is based on lust, and he falls into a tangible body. However, if my filth is contaminated with my insides and limbs, they must be washed clean and flawless before they can cross the Eight Saints Gate, otherwise they will have no foundation to enter the Tao. It is said that those who wash their marrow want to clear their internal organs; Those who are prone to tendons want to be strong outside and dry inside. If you can achieve inner peace and strong appearance, why do you accomplish nothing on your birthday?
Moreover, the clouds are easy to muscle, indicating that the bones and muscles of the human body are affected by the fetus. Tendons are various, including relaxation, contracture, weakness, contraction, relaxation, strength and harmony, depending on the fetus. Relaxed tendons lead to illness, contracture leads to thinness, weakness leads to weakness, weakness leads to slack, contraction leads to death, strength leads to looseness, strength leads to rigidity, and harmony leads to health. If there are no obstacles inside and there are no solid obstacles outside, how can he enter the Tao? So don't enter the Tao before the Yijinjing to strengthen the body and help the outside. Otherwise, the Tao will be difficult.
What he said is easy to talk and easy to talk big. Yi is the way of yin and yang. Courage is easy to change. Although the change of Yi lies in Yin and Yang, the change of Yin and Yang actually lies in people. Get the sun and the moon in the pot, and fight yin and yang in the palm. Therefore, it is not easy to tie two vertically to people. Therefore, the virtual and the real are easy, the rigid and the soft are easy, and the static and the dynamic are easy. Competitors are easy to rise and fall, winners are easy to prioritize, those who go against the trend are easy to communicate, those who are in danger are easy to decide, those who are in trouble are easy to cure, those who are difficult are easy to be blessed, those who are lucky are easy to save, and those who are in heaven and earth are easy to recover. How can it be easy? If the bones and muscles of the human body, that would be easy.
However, tendons and veins are also meridians of the human body. Outside the joints, inside the muscles, the limbs are full of bones, without tendons, meridians and collaterals, connecting the whole body and dredging the blood vessels, which is a supplement to God. It is quite natural if a person can bear it on his shoulders, shoot with his hands, walk with his feet and be lively and agile all over. How can we tolerate relaxation, contracture, fatigue and weakness? And those who are sick, thin, weak and slack would rather be allowed to enter the Tao. The Buddha used the methods of recovery and mediation to make it easy for people with muscle weakness to relax, strengthen, reconcile, grow and strengthen. That is, the body of cotton mud can be made of stone, so it is not easy. The benefits of the body are also the foundation of holiness, and holiness is one end of the ear. Therefore, Yin and Yang are human beings, but they cannot be themselves. Everyone is his own, and people should not be possessed by yin and yang. Driven by blood gas, it is easy to become a stone body. There are no obstacles inside, and there are no obstacles outside. You can get in and out. However, this kung fu is not a detail. There are gradual progress, internal and external methods, the use of qi, the beginning of action, the system of drugs, the year of seasonal climate, the diet and daily life, and always have their own tests. Those who enter the gate must first be confident, and then be anxious, brave and firm, diligent and self-disciplined, persistent, and never let down the holy land.
Like a thorn, this article is about the original intention of Dharma Master, which is very easy to say. Translated into words, I dare not imagine a word and dare not create it. After practice, it means to translate the original text in detail. If you meet Zhu Xi's wise man, please think again.
membrane theory
The lady's body is full of internal organs and limbs; Essence and spirit are inside, bones and muscles are outside, and * * * has become one of them. Such as viscera, bones and muscles; Outside the bones and muscles, muscles dominate, while inside the muscles, blood dominates; Those who tremble all over the body are lively and mainly qi. Therefore, it is very important to cultivate flesh and blood. That is, creatures are like the sky, each with the arrival of yin and yang, and everything is born and repaired according to life. The husband's spirit is invisible, and his bones and muscles are tangible.
This method must first refine tangible things as intangible assistance; Training intangible is tangible assistance. It is one and two, two and one. Specializing in the intangible and abandoning the tangible will not work; What's more important is to specialize in the tangible and discard the intangible. Therefore, the tangible body must be invisible, interdependent and non-infringing, and it is a clean body. If you put it in opposition, it will be tangible and intangible. Therefore, steel refining must be membrane refining and membrane refining must be gas refining. However, it is easy to refine tendons but difficult to refine membranes, and it is even more difficult to refine membranes and gas. Stand firm in the extremely difficult and chaotic place first, and then recognize the real method in the motionless place.
Cultivate its vitality, guard its qi and protect its righteousness. Protect their kidney qi, nourish their liver qi, regulate their lung qi, manage their temper, improve their clear qi, reduce their turbid qi and close their evil and unhealthy qi. Don't hurt your anger, don't go against it, and don't worry that your anger hurts your anger. It can make qi calm, peaceful and smooth, and can be used for tendons, strings on membranes and even the whole body, everywhere, everywhere. When the air reaches, the membrane will swell, while when the air is pneumatic, the membrane will stretch. If you can stretch and stretch, the membrane and tendon will be strong.
If the reinforcement is not refined, the membrane has no owner; Membrane refining does not refine tendons, and the membrane has nothing to rely on; Refining tendons and membranes does not refine gas, so fascia mud can't be consumed; Essence of qi is not essence of fascia, but qi is soft and cannot spread and flow in meridians. Qi can't flow in series, so tendons can't be strong. This so-called mutual utilization is complicated.
After being tempered into tendons, we should work harder to ensure that the membrane of the whole body can rise, tie it with tendons, stick it on the skin and fix it inside, so that mother and son can do their respective duties. Otherwise, no matter how strong the muscles are, there is nothing to be done, such as plants and soilless culture, which means that all the work has been done.
Generally speaking, it is said that membrane refining is the first step and gas refining is the main step in this paper. But many people don't know that this membrane is not a lipid membrane, but a fascia membrane. Lipid membrane, things in the cavity. Fascia, exoskeleton also. Tendons are connected to the bones of limbs, and membranes are wrapped around the bones. Compared with membrane, membrane is softer than tendon; Meat is better than film, and film is stronger than meat. This membrane is inside the meat, but outside the bone. What is wrapped in bone and lined with meat is also. If this is the case, the person who does this work will make the gas string between the membranes, protect its bones and strengthen its tendons, and combine them into one, which is called full work
Internal strength theory
Inside and outside, strong and weak, strong and weak, strong and weak, strong and weak. Comparison between inside and outside should not be neglected. Strong words inside, strong words outside. Being strong and brave is the real courage. Being brave and strong is the real strength. Strong and brave, brave and strong, is invincible, is the body of King Kong.
Where the inner strength is strengthened, there are three ways. One is to keep the middle way. Those who keep the middle are good at gathering gas. Qi-gathering people specialize in treating eyes, ears, nose, tongue and body. The most important thing is to use rubbing, and the method will be detailed later. When rubbing, you should lie on your back, with your palm on your back and one palm between your chest and abdomen, which is called middle. However, this is a place where gas is stored and should be guarded. The way to keep is to include one's own vision, condense one's own ear rhyme, even one's own breath, hold one's breath, avoid one's own physical exertion, lock one's heart, keep one's limbs still, think of the Tao first, then put down one's delusion and gradually remain still. This is the so-called keeping. Si is a combination. When rubbing the lid, the whole body is full of energy. Over time, it has become a self-contained Geng Fang. If you have different thoughts and think about the world, your spirit will not condense, then you will be empty and have no interests.
Second, don't think about it. In the human body, spirit and qi and blood cannot be independent. Listen to you, do your thing, and stop it. Hand in hand, meaning palm, is close. If you relax in every limb, then the essence and spirit it has accumulated will be scattered in every limb, that is, it will become strong outside and weak inside, not strong inside. It is useless to grind without accumulation, and it is empty.
Three days of waiting. Gas will accumulate where you rub and hold. Qi accumulates, essence and blood are attached to it, but it does not exist. If it is rubbed for a long time, the gas is contained in it and does not overflow. Gas aggregation and self-aggregation, gas filling and self-circulation. This gas is Mencius' so-called supreme gas, which is my noble gas between heaven and earth. If you don't earn a full week, you will leave unexpectedly and be scattered in the limbs. Not only the external work is incomplete, but also the internal work is not strong, both of which are useless.
Like a thorn in my back, the beginning of life was born, which was originally good. If you are distracted by lust, your true colors will be erased, your eyes, ears, nose, tongue, body and heart will be damaged, and your wisdom will be obscured, so that you can't understand the Tao. Therefore, Master Dharma who has been in Shaolin for nine years is not eager to hear. If eyes and ears are not interested, apes and horses will trip over their locks. Therefore, after Master Dharma learned the truth, he could only go back to the West to make a positive result. This article is a sentence from the heart of Buddhism, and the real Buddhism is left in the heart. It is used to include its vision. Seven sentences If you can do what you do, you will be wise even if you are stupid, but you will be strong even if you are soft, and you will be able to stand in the Elysium.
Kneading method
My husband rubbed it to sharpen his bones. Sharpening is rubbing. This method has three parts, each part lasts 100 days. There is no festival in one day. For example, if you start work in spring, you will be afraid of the cold in spring when you do it, and it is difficult to be naked. Can only untie the front. The second trip was in mid-February, so I could only show my strength by gradually reconciling heaven and earth. Warming is for relaxing bowels, which is optional and feasible.
Second, there is a formula for kneading noodles. A man's body is full of right qi and left blood. Any kneading method should be pushed from right to left, that is, taking gas and pushing it into the blood to make it accommodating; Then take your stomach to the right and rub it to make it wider and more lively; Take the right palm of the kneader and use it effortlessly.
Rub lightly for three days. Any kneading method, although said to be merit, should be positive. The creatures of heaven and earth gradually fade away, and wait for things to become. Knead if the law, but take the push swing, slow down, not heavy or deep, long-term self-satisfaction, is a combination. Heavy orders will hurt the skin and cause danger; If it is deep, it will hurt the muscle fascia, which may cause thermal bloating. Don't be careless
Essence extraction
The essence of the sun, the flower of the lunar moon, the two gases blend and everything changes. The ancients who were good at swallowing were immortals for a long time. The secret of the law is not known to the world. In other words, having a bosom friend, without perseverance, without perseverance, is all for emptiness, and few people live in it.
From the beginning, as for success and even life, no one in the business should talk about leisure and foreign affairs. It is not difficult to achieve immortality if you continue to swallow. Therefore, it is good and beneficial for those who take the pharynx to cover the essence of yin and yang, so that the stagnation will gradually disappear and the spirit will grow.
Its method: the day is taken in the new moon, which is called the beginning of the month, and its qi is new, comparable to the essence of the day. The moon is in sight, which is called golden water surplus, and its gas is flourishing, comparable to moonlight. If it rains on the first day or there are too many values, Wang Shuo can still concentrate on the next day, the third day, the sixteenth day and the seventeenth day. If you drop these six days, it will be a daily loss, and you won't have enough to eat. The new moon takes the essence of the sun, and it is advisable to be silent at the height. Breathe evenly, inhale Guanghua carefully, hold your breath, swallow carefully and send it with your heart. As for the palace, it is for a swallow. When you swallow it seven times, stay still for a while, and then set off without hindrance. I hope to borrow moonlight, and I will follow the previous method. When I am in the sea, I will swallow it seven times. This is the natural benefit of heaven and earth, and only persistent people can enjoy it; Only people with faith can accept it. This is one of the great achievements of Buddhism, and we should not be careless.
Dharma Yijin Jing
The Dharma Yijin Sutra is said to be a bodhisattva's health preserving skill. When practicing, you must work hard in a quiet place with few people to get good results. Only by mastering the characteristics and methods of this exercise can we get started.
Shaolin Temple's martial arts have many names, and Dharma Yijinjing is also one of the earliest martial arts, so it has always been very popular among the people. This kind of martial arts has a characteristic, which can dredge all meridians and viscera, and has quick effect. It is rare for a person to have decades of exercise time, so he has to work hard on one or two skills before he can master it and practice real kung fu.
"Dharma Yijin Jing" is really a good fitness method in China. This work effectively combines god, body and qi, that is, human spirit, body and breath. After gradual and persistent careful exercise, the five zang-organs, the twelve meridians, Eight Strange Meridians and the whole body meridians are fully conditioned, thus achieving the purposes of health care, prevention and treatment, anti-senility and longevity.
1, the first type of Shen Wei sacrifice pestle.
Natural breathing, leg support, medial heel deviation, toes outward, trunk upright. Baihui point on the head and Changqiang point on the crotch should be in a straight line. The palm naturally hangs on one side of the body; Head-up, concentration; Then lift your hands forward and close them, stop outside the acupoints in the chest, and stand still for about one minute after the formula is set.
2. Shen Wei provided the second pestle.
Connecting type; Breathe naturally, with the palms flat from the chest to the side of the body, palms facing up, forming a double-arm shape; At the same time, your feet and heels are tilted, your toes are on the ground, and your eyes are looking straight ahead; Calm down. Stand still for half a minute.
3. Shen Wei provided the third kind of pestle.
Connecting type; Breathe backwards, lift your palms apart until your arms are U-shaped, your elbows are slightly bent, your palms are up, and try your best to lift them up; At the same time, bite your teeth, press your tongue to the upper jaw, and distribute the air in your chest. After the recipe is set, it will stand for about half a minute.
Step 4 pick a star and change a bucket
Right type: connected type; Breathe in the opposite direction, breathe without breathing, with two feet on the ground and all feet on the ground. Put your left palm back, palm down, and press as hard as possible; Twist your neck at the same time and look at the palm of your right hand. After the formula is determined, put an air cloth on your chest, inhale freely through your long nose and let it stand for about half a minute.
Left hand gesture: the left and right gestures are exchanged, the right palm falls, the palm faces down, and the left palm is pressed down as hard as possible. At the same time, the left palm falls from the sky, twisting its neck and visually observing the left palm. After the formula is determined, the method of reverse breathing and single suction is adopted, and it is still for about half a minute.
5, inverted nine oxtail style
Right type: connected type; Reverse breathing; Take a step forward with your right foot and do a right lunge. At the same time, your right palm changes from back to front to make a fist, your wrist turns up and stops in front of you with your heart up. Turn the left palm to the fist, stop at the back of the body with the heart up, and bend your elbows slightly; Push your arms hard and make a fist with your right hand. Let it stand for about half a minute after the formula is determined.
Left-handed posture: the left and right legs are exchanged, and the left leg is forced, so the body moves forward and the center of gravity falls on the right leg. After the left foot is lifted and stepped forward, it becomes a left lunge, while the left fist is lifted from back to front, and the right fist is turned down from front to back, forming a left style; Let it stand for about half a minute after the formula is determined.
6, claw bright wing type
Connecting type; Breathe backwards, push the left leg, lift the left foot, and land on the inside of the right foot to establish a positive posture; At the same time, take back your fists at the waist, with the center of your fists facing upwards, then inhale through your nose, stand and shine, and your fists will become upright and push forward, with your palms facing forward and your palms sticking out as far as possible; Exhale through the nose, then make a fist with both hands, and take it back from the waist, with the heart of the fist facing up; Breathe in through your nose again, push your fist forward with five palms, and repeat this for seven times; It means Tianmen.
7, nine ghosts pull saber style
Right type: connected type; Breathe forward; When the right fist is lifted from the outside of the waist and the arm is parallel to the ear, pull the shoulder, bend the elbow and twist the neck. The palm of the right hand is inward and stops at the front of the left side, such as holding the head; At the same time, turn your left fist to palm, put your back behind your body, and try your best to lift it up. Let it stand for about half a minute after the formula is determined.
Left hand gesture: the left arm is straight, the left palm is lifted from the back of the body, and the right arm is straight at the same time. The palm of the right hand falls from the back of the head to the side of the body with the gesture of the left hand, and stands still for about half a minute after the gesture is finalized.
8. Three-story building type
Connecting type; Natural respiration; The left foot is spread in a standing position, the left palm is dropped, and the right palm is raised from the back of the body to the front of the body. When the palm is placed on the chest, the elbow is slightly bent, and the palm is pressed down on the front and outside of the knee. Hold your tongue against the upper jaw, stare and pay attention to your teeth. Sit still for half a minute to about a minute. Then stand up with your legs, turn your palms up, and lift up if there is something heavy; Until the chest is level, then the palm is down, change the posture, and then form. Every three ups and downs, * * * squat pile stand still for about one and a half to three minutes.
9. Qinglong probing claw type
Right type: connected type; Breathe forward; Look straight at your eyes, and withdraw your left foot from the inside of your right foot to establish a positive posture; Nasal breathing, the left palm changes from chest to fist, the waist is retracted, the right palm changes from chest to claw, the five fingers are slightly bent, and the force is stretched to the left around the shoulder and back.
Left posture: exchange left and right gestures, inhale through the nose, bend over, bend over, and the right paw passes through the front circumference of the knee from left to right; Sniff, stand up straight, stop at the waist with a fist change, and at the same time, change your left fist into claws and extend from the waist to the right.
Repeat the right side and posture three times.
10, crouching tiger pouncing on food
Right type: connected type; Reverse breathing; Eyes look straight ahead, and the knot is that the fist stops at the waist. Take a big step forward with your right foot. Lift the left heel, touch the ground with your toes, and lunge right; At the same time, bend down, pull out the spine, fold the waist, hold your head up and hold your chest, your arms are perpendicular to your front, and your palms and fingers are on the ground, that is, your fingertips. Let it stand for about half a minute after the formula is determined.
Left style: stand up, step forward with your left foot, lunge left, and do crouching tiger and pounce on food. If the action is the opposite, it is to exchange left and right, and stay still for about half a minute.
1 1, bow style
Connecting type; Breathe forward; The upper side of the right foot is parallel to the inner side of the left foot, and the distance is about shoulder width; Then it becomes a hunch, a vertical ridge and a knee. Put your head under your crotch, push your elbow at the same time, cover your ears with your palm, and hold the back of your head with your palm, that is, the tip of your elbow. After the formula is set, stop for a minute at will.
12, tailed type
Connecting type; Breathe smoothly, straighten your knees, point your toes on the ground, droop your hands, bend slightly, put your palms together, and keep your palms on the ground; At the same time, keep an eye on your nose, hold your head high, hunch over, concentrate your ambitions and show your intentions. After setting, the heel falls to the ground and then rises. Extend your arm three times and your elbow once; * * * Heel down 2 1 time, arm extended 7 times; Then stand up and establish a positive posture.