Practice method
Preparation: Keep your feet shoulder-width apart, keep your head straight, keep your eyes straight, stand naturally, relax your whole body, and make the upper part empty and the lower part solid. Upper deficiency means that the upper body above the navel is empty, like nothing, while the lower body below the navel is full, like full of energy and internal qi. Keep your head quiet and exclude other thoughts.
1. Walking arm
Action: the right palm beats the navel to exhale, and the left hand beats the Mingmen point behind it (symmetrical with the navel), with a slightly heavier force. When flapping, raise your hand and inhale. The arms alternate one after the other. With the beat, your knees bend and stretch. Tap 32 times.
face round
Action: Hold Shenshu (1.5 inch) on both sides of Mingmen with hands akimbo and thumb behind. Turn the waist clockwise, and drive the two hips and knees below the navel to make a small rotation of 16. Exhale after rotation and inhale before rotation. Keep your upper body and feet still and your legs straight. Turn counterclockwise 16 turn.
Function: dredge meridians, increase blood supply to waist, prevent lumbar muscle strain, prevent waist flare, relieve intestinal adhesion, eliminate waist fatigue and prevent habitual constipation.
Swing arm
Action: Hold your arms above your head, palm forward and swing down naturally, with the lower limit not exceeding your hips. Bend and stretch your knees together, relax naturally, swing upward to inhale and swing downward to exhale. Dumped 16 times.
4. Double rocker action: put your hands in front of you, palms inward, then separate left and right, straighten your arms, and swing your arms up and down with your shoulders as the axis 16 turn. Inhale when shaking up and exhale when shaking down. Turn in opposite direction 16 times. After shaking, straighten your arms forward and then recover.
Function: activate the back, shoulder and elbow meridians, and prevent and treat shoulder, arm, elbow and wrist joint diseases.
Push the fist
Action: feet apart, one shoulder and a half wide, legs slightly bent, sitting under the hips, like riding a horse. Make a fist with both hands, and put the heart of the fist up on both sides of the waist. First push the right fist forward, then change the center of the fist downward and exhale; Then forcibly put the right fist back to the waist, change the heart of the fist and inhale. Change the left fist, use the same method, alternate left and right, and push 32 times.
Function: activate the shoulder and arm meridians, strengthen the arm strength, strengthen the body, and assist in the treatment of general weakness, backache and leg weakness, and indigestion.
Pat the chest
Action: pat the left chest precordial area with the right palm, inhale, then pat the right chest lung area with the left palm, and exhale alternately. It's best to hit a little harder, and it's limited to feeling comfortable. * * * 32 times on both sides, doubled in winter.