1. Hold Tian Li Sanjiao with both hands, and open the bow left and right like a vulture.

2, conditioning the spleen and stomach must be single-handedly, looking back with five pains and seven injuries.

3. Raise your fist and glare to increase your strength, and stand with a stick behind your back.

4, backhand pipa will walk, climb the kidney and waist with both hands.

5, fist glare increases strength and rolls up like a whip.

6, sit cross-legged around, press your knees to make up the liver.

7. The lower jaw arm extends forward and holds the sky with both hands.

8. The left and right legs bend their arms forward, and the legs bend their shoulders and extend backward.

9. Kick forward with one leg straight, and hook your toes back, just like kicking a ball.

10, rub your hands to your heels, straighten your knees, and hold your arms.

1 1, take a deep breath and abdomen, and then squat down.

When practicing Ba Duan Brocade, each paragraph has its own specific formula and action, and these formulas and actions have their own specific meaning and function. At the same time, each paragraph needs to be practiced in a specific order to achieve the effect of exercise.

The source of Baduanjin:

1 and Baduanjin originated in the Northern Song Dynasty and has a history of more than 800 years.

2. According to legend, Baduanjin is a set of martial arts training methods suitable for martial arts practitioners based on the related movements and theories of martial arts in the Song Dynasty, drawing lessons from the previous experience of self-cultivation and combining the theories and methods of Chinese medicine.

3. Baduanjin is divided into inner Baduanjin and outer Baduanjin. Inner Baduanjin pays attention to self-cultivation and recuperates the internal organs; External Baduanjin emphasizes physical exercise in order to keep fit.

4. The name of Baduanjin comes from its eight movements, each of which has its specific meaning and function.

Besides the origin mentioned above, the origin of Baduanjin can be traced back to the older Introduction and Baduanjin Zuogong. Introduction is an ancient fitness method in China. It exercises by imitating the movements of animals, many of which are similar to Baduanjin. Ba Duan Jin sitting method is one of the health preserving methods of ancient Taoism, which pays attention to regulating breathing and sitting posture and promoting blood circulation and balance of the body.

6. In fact, the history and sources of Baduanjin may be more complicated and diverse, and there may be differences between different regions and different factions. In any case, Baduanjin, as a traditional fitness method, has a broad mass base and inheritance value.