rise
Precautions: Stand still and breathe naturally. Have a serene face and a peaceful heart.
First bow?
Note: You should push your hips while sinking your shoulders. You shouldn't pull too much. Open and close your breath and add your mind, and your thumb will be flat.
The second type is introduced on the back.
Precautions: Stretch your arms, fully arch your back, and look away and near. Don't sit on your back and hips when you greet the fragrance in the Quchi of Shang Yang.
The third kind of bath (sound fú)
Note: The swing amplitude is gradually increased, which means that from Chengqi to Shu Tian, Zusanli to Lidui, we should do what we can and take comfort as the measure.
Fourth dragon lantern
Precautions: you can squat or squat, fully lift and look down, and go up to Yinling Spring until you have two big breasts.
The fifth bird stretch
Note: the head, neck and spine move in harmony, and the polar spring is smaller than the sea and smaller than the impact.
Introduction of the sixth abdomen
Precautions: Relax pronation and abduction, point the upper pinkie at Shu Ying, and jump the lower thumb to the ring, so that Xiaohai can reach the hearing palace.
The seventh owl (sound c h)
Note: reach forward and hook your hand, and don't forget to use your mind when hooking your feet. Your head goes through your back, reaches the center of the Committee, and reaches the tip of your little toe. ?
Eighth waist introduction
Note: Put the other palm on your shoulder, and turn your waist, head and shoulders in the same direction. Don't bend your head forward and lift the spring and valley.
The ninth flying goose
Note: the action should be relaxed, the lifting and rotation should be coordinated, and the bottom view should be from the chest through the elbow socket to the middle finger.
The tenth crane dance
Note: the action is flexible and light, and the upper and lower coordination is round and loose. When you push, you leave your thoughts and close the sky.
Eleventh callback
Precautions: keep your arms level, relax your neck muscles, lift your eyes and jump around, and walk through the gallbladder until you reach your feet.
Twelfth folding yin
Note: Stretch the trunk when lifting, lift the air with your mind, from Datun to Ququan to the ventral side of the door.
Gain potential
Precautions: When the palms are close together, the center of gravity of the body will move slightly, then it will be in the upper middle of the stomach, and then the breath will sink into the sacred place.