Baduanjin has two postures: sitting posture and standing posture. Sitting posture training method is quiet and has little exercise, which is suitable for wearing underwear to exercise before getting up or going to bed. Standing posture has a large amount of exercise, which is suitable for people of all ages and physical conditions. The practice method of standing posture Baduanjin is as follows:
(1) Hold the triple focus of justice. Stand naturally, feet apart, shoulder width apart. Look straight ahead, touch the top of your jaw with the tip of your tongue, breathe through your nose, relax your whole body joints, and let your hands droop naturally. Ning Shen regulates breathing, and qi sinks into the abdomen. Slowly lift your arms from the left and right sides to the top of your head, cross your fingers, turn your palms up, and lift your heels off the ground. After a short pause, put your arms down and recover, and put both heels down to the ground.
(2) Opening the bow left and right is like shooting a sculpture. Stand naturally. Step forward with your left foot and bend your legs into a riding posture. Cross your hands on your chest, with your right hand outside and your left hand inside. Look at your left hand, then make a fist with your left hand, with your index finger tilted up, your thumb straight and your index finger open. Then push your left arm to the left and straighten it, then turn your head to the left, look at the index finger of your left hand, and at the same time make a fist with your right hand and spread your arm horizontally to the right like a bow. Go back to standing naturally and practice the correct posture.
(3) regulating the spleen and stomach. Stand naturally, with your feet parallel to shoulder width and your hands drooping naturally. Raise your right hand, palm down, fingers together, palm up, fingertips to the right, left hand down, palm down, fingertips forward. After a pause, resume. Then flip your left hand and practice the left pose.
(4) Looking back at five strains with seven injuries. Stand naturally with your palms close to your legs. Slowly turn your head to the left and look back. Recover. Slowly turn your head to the right, look back and recover.
⑤ Shake your head and swing your arm to drive away the heart fire. Legs apart, about three feet, knees bent into a riding style, hands on thighs, facing the body. The upper body and head are deeply bent forward, and then try to make an arc swing in the left front, while the hips swing to the right accordingly, and the left leg and left arm are properly extended to assist the swing. After a short pause, resume. Then practice the correct style in the opposite direction.
6. Climb your feet with both hands, strengthen your waist and tonify your kidney. Stand naturally. The upper body bends forward slowly and deeply, and the knees remain straight. At the same time, hang your arms, hold your toes with your hands, or touch your ankles with your fingertips and lift your head slightly. After a pause, resume. Put your hands behind your back and lean back slowly. Recover.
⑦ Save fists and bright light to increase strength. Legs apart, knees bent into a riding style, hands clenched around the waist, fist heart up. Punch your right fist slowly forward, straighten your right arm, put your heart down, keep your eyes open and look forward. After a pause, resume. Hit the left fist slowly forward and practice the left pose.
⑧ The disease behind the seven lumps disappeared. Stand naturally. The arms droop naturally and the palms are attached to the front of the thighs. Legs straight. Lift your feet off the ground 1 ~ 2 inches, and raise your head at the same time. After a short pause, two heels fall to the ground, the body relaxes, and still stands naturally. Recover.
Twenty years ago, boxing friend Ni Lukui lent me a woodcut version of Yijinjing Brocade, which is the collection of Suzhou Zhenxing New Bookstore. This book is a rare good book, with illustrations and clear explanations. I really couldn't put it down, so I recorded the whole book and returned it. In recent years, I saw my friend Zhou Xiaodong, a boxer, preaching the sixth trend of the Yijin Sutra of Buddhism, that is, "Claws show bright wings". Exercisers say that the effect is very good, so it is very popular with people. After I was inspired by him, I found that Zhou Qianchuan, our Emei qigong master, also expounded the "Twelve Types of Yijinjing Sutra of Shaolin Buddhism" in the book Qigong Medicine Bait Therapy and Deviation-saving Surgery.
Today, sorting out and supplementing the related contents of the Eight-year Woodcut Edition Twelve Pictures of Yijinjing by Master Zhou and Xianfeng can enrich the Yijinjing in Buddhism and benefit the enthusiasts who practice this technique.
However, the above two books have their own characteristics, and it seems difficult to compile the content with the same point of view. Therefore, I decided to describe it in the following way for discussion.
(1) Keep the original appearance, and don't change a word in the sentence. If in doubt, comment with me and talk about my views.
(2) The name is: The Twelve Yijin Sutra of Shaolin Buddhism is really the secret of Shaolin and Emei Sect. At the same time, it also makes up for the shortcomings of the Twelve Villages in Emei. What is most commendable is that Mr. Zhou can decipher the boxing classics of Yijinjing, an ancient Chinese prose, into an easy-to-understand vernacular, which comes down in one continuous line and fully conforms to the philosophy of ancient health care practitioners and the theory of traditional Chinese medicine.
(3) Among them, Wei Tuo's position on the first potential is different from that of Shaolin School. The former is in the shape of an "external figure of eight" and the latter is a "square", so the direction of the qi pulse in Neijing is different with different stations. The "outer eight characters" take three yin qi pulses. "Square" takes Sanyang Sutra, which is the fundamental difference between Buddhism and Taoism, and needs to be carefully pondered and discussed by enthusiasts.
Yijinjing was originally divided into two volumes, which was created for Buddhism. It is said that Dharma comes from eastern India, lives in Shaolin Temple and teaches Buddhist meditation Mahayana. The ancestor of the first generation who came to China to "Zen" (according to Indian parlance, he was the twenty-eighth ancestor). Seeing that the monks who learned Taoism were in poor health, he invented this set of martial arts. His contents include "static work" and "dynamic work" The practice of static kung fu is gradually distorted from generation to generation. Later, Zen tends to explain the Mahayana doctrine and only pays attention to the "saying" method of static kung fu practice. I have generally asked several well-known masters, but they are all out of this range, and they can't do anything, and what they can do is not easy to sit on, so the dynamic work and the static work go their own way and can't cooperate with each other. Until today, it is a pity that the teaching of Yijinjing of Shaolin School is still fragmented.
Now Wang Zuyuan's twelve types of dynamic skills are all from the Shaolin Temple in the Song Dynasty, which is different from the original "static skill map" and "martial arts language". I have visited some seniors, but I am not sure about their advantages and disadvantages. Generally speaking, I think Wang's choice is particular. Under the guidance of my predecessors, I also tried to practice the Yijinjing method and apply it. The whole body is full of qi and blood, and I have never found any signs of bias, which proves that my predecessor's criticism is correct. According to the old secret method, the operation method is introduced as follows:
Formula of the first formula Wei Tuo Xian pestle
Wei Tuo's dedication posture is closely related to the three styles in the second quarter. These three postures are the foundation of Yijinjing, and they are also an introduction to practicing Qi. This shelf began to use the principle of calmness, combined with the internal physiology of the human body, and the use of qi pulse was very reasonable. Obtained the material meaning of "moving in silence" and "moving in silence". Especially for regulating lung qi and exerting the function of "lung governing balance", we started from here, directly grasped the key of "lung is qi quotient" and controlled the total root of all qi machines. This is a valuable method, and it is indeed much better than the "hands-on" shelf of other sects. You can understand the formula carefully. The formula of the first type Wei Tuo Xian pestle is as follows:
Stand up straight and give the ring to your chest. Qi and fire are all gathered, and the heart is clear and respectful.
This formula means that when you start practicing, the first operation is to keep your body upright, don't exert yourself, and relax your whole body. To achieve this requirement, we must first stand on the "site" and solve the problem of "standing" under our feet. You can't stand up with your feet together. Once the well is built and the air machine is started at the foot, it will be strong, but the tension will not be very soft. Therefore, the distance between feet must be about one foot two or three inches, and it is best to take my feet as the standard. The distance between two feet is equal to the length of a sole. At the same time, the heel and toe must be in a line, and the gap between the two feet is rectangular. During the second operation, keep the upright end straight, don't hunch over, and slightly raise the "Shoulder Shu Point" (that is, the tip of the shoulder) on both shoulders by 3.4 cm, so that the spine will naturally be straight without any toughness.
The third operation, with eyes half open and half closed, looks straight ahead, which can achieve the effect of clearing the heart and concentrating the mind, because "the heart rises when looking up, but now it falls when looking elsewhere" is unbalanced. The fourth operation, hands naturally droop, gently attached to the outside of the thigh. The fifth operation, exercise your hands, and slowly lift them to your chest from bottom to top, stretching first and then bending; With palms facing each other, slowly put your wrist close to your chest, stop punching at a place about one punch away from your chest, and connect your palms into a chest, opposite to the "midpoint" between the two breasts. In this way, the lungs can be in a "moderate position" up and down, and the degree of hand suction can be increased or decreased to achieve the requirement of "gas stability". When the qi function is stable, the mood will be clear and the spirit will be restrained.
Press: it is not clear whether the palm starts from the front of the two palms, whether it is a yin palm or a semi-yin and semi-yang palm. Scholars explore further.
The formula of the second cross-arm pestle:
Toes on the ground, hands flat. Calm and dumbfounded.
This formula means that immediately after the first pose, two palms are turned into "yin palms" with one hand (palms down). Give consideration to the left and right directions. From the folded shelf, open to the left and right, parallel to the shoulders, and open in a straight line. This shelf shop is called "cross-arm magic pestle", which is a meaningful name, because at this time, you will feel that your shoulders are heavy, like a burden, and at the same time, you will lift your heels and land on your toes, which is very hard. You just need to touch the ground with your big toe, and the other four. In this action, the mind must be nailed to the palm and toe to achieve a calm state. The symbol of peace outside was dumbfounded. Blinking will confuse you, make your mouth angry and have the opposite effect. If you stand on your toes, you will inevitably stand unsteadily, stagger and stumble.
Press: cross into "Yin palm" (palm down). The word "horizontal" should be changed. To turn the palm of your hand into the palm of your hand, you must straighten the cross forward, open it and turn it into the palm of your hand, and at the same time lift your heel from the ground to the toe point.
The third type of palm gate: palm gate looks up, tiptoe stands on the ground, and the surrounding bones are as muddy as plants. Don't relax your teeth.
The liquid under the tongue will lick the upper jaw, inhale through the nose, feel very at ease, and slowly retract the palm with heavy force.
This formula means that after "cross-arm magic", both hands continue to make semicircles upward along the zigzag shelf, while both palms and arms make semicircles upward, slowly changing the "yin palm" into "yang palm" (palm upward). The palm is facing the sky, and the middle finger of the palm touches slightly, facing Tianmen (two inches inside the hairline of the forehead). At this time, the two arms have become parallel and straight, leaning slightly against the two ear doors. This kind of shelf is called "palm supporting Tianmen". At the same time, I use the consciousness of "eye root" to "look inward" and see two palms from "Tianmen". Be careful not to look up with your eyes. Misuse of "obeying the law" will inevitably make you dizzy and unstable. At the same time of this action, you must point your toes to the ground and continue to lift your heels until you can't lift them any more. The heel should be slightly separated from the two cases, so that the "Yin Tiaoku" is closed and the "Earth Tiger" is closed, so that Yin San's qi pulse rises retrograde along the Sanyang. At the same time, it will relax the meridian points of "perineum", so that the "Du meridian" will be endowed with three veins, so that the Du meridian and the dimension will be balanced and the last three passes will be naturally unobstructed. At the same time, the shelf will naturally stand firm. This kind of shelf looks simple and delicate, so it is difficult to be skillful. If you practice properly, the whole body will stretch naturally, and you will feel as strong as steel and planted as firmly as a trunk, especially in the costal ribs, ribs, moustache, sacrum and thighs of two cases. The meridians popular in the liver, gallbladder and spleen are particularly obvious.
Secondly, follow the above action, slightly bite the left and right six big teeth, and slowly bite the luck. After consciously clenching your teeth, open your ears and vibrate to the upper temple. At the same time, the tongue slightly touches the palate, and body fluid is absorbed in the mouth. Breathing varies from mouth to mouth, and the breath is adjusted evenly, thin and long, and continuously. Once again, the two palms of Tuotianmen were pinched into fists, still divided into about two points. According to the old way of lifting, they fell backwards, as if to carry things under their arms and return to the shelf of the "cross-arm wand". At the same time, their feet move together and cannot be staggered. They slowly flattened their heels and returned to their standing position.
The fourth variable star formula:
Hold your head with one hand, pay attention to your eyes from the palm of your hand, breathe and breathe through your nose, and turn your hands around your eyes.
This formula means to connect the movements of the third type, that is, to cross the shelf of the magic wand and slowly raise your right hand to the upper right. In the process of lifting, change your hand to the left front and face the top of your head, throw the old one out, and keep your palm (palm down). At the same time, turn around and squint to the right and look at the palm of your right hand. While the palm of the right hand is moving, the left hand descends in the opposite direction, and at the same time, it moves backward, and the back of the hand is attached to the "waist eye" (both sides of the spine 14 vertebrae, about three inches wide). At this time, the breathing of the internal machine must be adjusted evenly by the method of "breathing through the nose". The most important thing is to focus on the waist eye connected with the left hand line while staring at the palm of your hand. With breathing, the waist and eyes will naturally have a convex and concave effect. "With this convex and concave movement, the mind and the back of the hand will also move. Breathe as many times as you want, three times and five times, freely.
Secondly, according to the above operation, on the contrary, the left hand should be corrected. Because this kind of shelf is a way to support Tianmen and practice the three veins of Yin Qi, it is supported with the palm of your hand. Star-picking and bucket-changing is a method to practice the Three Yang Qi Veins by changing the Three Yin True Veins into the Post Yang Qi Veins. The so-called star-picking means picking flowers and leaves from outside to inside, which means picking leaves. The star shape of Beidou's southern bucket is described as a metaphor of this shelf spirit.
The fifth formula for pulling back nine oxtails:
Bow in front of the leg and arrow in the back, and luck in the lower abdomen is loose. The intention is in the arms, and the eyes are grasping.
The meaning of this formula is the shelf that moves after the star changes, and its operation sequence is analyzed as follows:
The first action, that is, picking stars and changing frames, must start with the left hand upward and the right hand sticking to the waist eye, follow the natural law of "left yin and right yang" pulse condition, and the right hand and right leg lead, and never operate backwards.
The right hand is far away from the right waist eye, slightly drooping, turning into a yang palm at the right front, copying forward, slowly copying to shoulder level, elbows and arms slightly bending, and at the same time, the palm becomes a "handshake" of the yin palm (the wrist is at right angles to the palm, and the five fingers are close together, such as the shape of a chicken's head. Qi is concentrated in the palm of your hand, and your heart is concentrated in the palm of your hand, just like pulling back with the tail of an ox.
In the second movement, while the right hand is operating, the right foot begins to move forward and right together, turning the right leg into an arch, while the left foot is straight like an arrow along the posture of the right foot. It's called bow before arrow.
The third action, while the right hand is copying forward, the left hand must also operate at the same time. When the original yin palm falls, it is also transformed into the "grip" of the yang racket. The back of the left back is copied away, forming two lines in the same direction as the arrow of the left foot, and the hand is about 15 degrees higher than the leg.
The fourth move, right bow and left arrow. Right hand in front, left hand in back, thoughts concentrated on the palm of your hand. As you breathe and your abdomen opens and closes, you will move accordingly. When breathing, the eyes will look forward, and the right hand will be pulled back. When exhaling, the eyes will look forward and look at the palm of the left hand. Legs, waist, back, shoulders and elbows should tremble slightly, with the charm of pulling back and pulling forward.
After these four movements are closely operated, according to this method, the left foot is transformed into a left lunge, the left hand is copied forward into a yin mastery, the right hand is copied backward into a yang mastery, and the right foot is a right arrow step. Repeat this operation several times, and the left and right sides will still be averaged.
The sixth kind of claws and bright wings are fast:
I stood up and stared at the moon, pushed the window back to the mountains and the sea, and wandered around with interest for seven days.
This formula means that it is connected with the fifth formula, and it is still on the shelf of the arrow behind the bow, transforming its charm of pulling back into claws and wings. First of all, lunge forward and grasp the "inner strength" potential of dragging back with your forehand. Then lunge behind with potential and stand in a line with your feet. At the same time, your back hand will be copied to the front, in line with the palm in front, and your palm will become a "palm" (fingers and wings stand straight, palm "outward"), elbows, arms and shoulders are parallel, straighten forward and push forward. At this time, the picture frame is upright, eyes are open, you can't blink instantly, look straight ahead, concentrate on reading, look between your palms, and "visualize" the taste of the bright moon (this charm is naturally discovered and cannot be pursued).
Secondly, slowly take back the palm of the row to the chest rib, just like the smell of the sea ebbing, and always take back the palm, wrist, elbow and arm and stick them to the chest rib on the left and right sides.
Once again, take back the shelf and push it straight forward. Do this back and forth seven times. Every time you push forward, you must exhale. You must never fall behind, let alone breathe backwards.
The seventh type of nine ghosts pull up horsepower:
Bend your arms with your head on the side, hold your head and pull your ears, open your right armpit, close your left yin, shake Kunlun right, stick to your shoulder blades left, swing left and right, and climb straight.
This formula means to connect the training frame with the claws and bright wings in the sixth formula, just like the sword drawing in fencing. The sequence of operations is as follows:
The first operation: first, tidy up the shelf of the mountain palm, lift it up with your right hand, make a circular motion towards the back of your head, and make a circle at the same time. At the same time, with the progress of making a circle backwards, turn the palm into a semi-yin and semi-yang palm (palm to the left, back to the right, thumb up, little finger down). All the way back to the back of the head, hold "Yufatong" in the palm of your hand, and gently pull it with your finger at the "Tiancheng point" of your ear (that is, the tip of your ear, where the helix is folded, and there are riding seams).
Press: (thumb up, little finger down) The words "up" and "down" are misused and lose momentum. This should be corrected to "thumb down, little finger up", and the trend will follow.
In the second operation, while the right hand is in a circle, the whole head and neck, with the action, turn around and twist the neck, turn left, turn the back of the head to the right and meet the right palm.
In the third operation, the right palm has held the head and looked at the ear. At this time, the right shoulder and arm must be horizontal, and the right armpit should be open and not allowed to lean close.
In the fourth operation, hold the head with the palm of your right hand, and then pull it slightly, and the head and neck will move with the palm at the same time. At this time, the mind is concentrated on the tip of the right elbow with the operation of the qi pulse. In this way, when pulling and crawling, the head and elbow Zhang Chi will correspond, and the movement will be three or five times.
The fifth operation, the left palm and the right hand move at the same time, and must not fall behind the front. First fall from the original frame of the mountain palm, change from the yin palm to the semi-yin palm, and make a circular motion behind the backhand. When it descends to be parallel to the left leg, that is, when it becomes the yang palm again, the palm is facing away, so I look at the left leg with the back of my hand, leaning against the epiphyseal fulcrum, from the pelvis upwards, and the back of my hand is attached to the vest, and the palm is attached to the middle of the two shoulder blades, probably between the fifth, sixth and seventh vertebrae of the spine. Vaguely, there seems to be a lingering charm that is absorbed by the vest. The left armpit is closed, and at the same time, it responds slightly with the action of pulling the ear with the right hand. In addition, in the movement of the head and hands, the body should be relaxed and straight so that the qi can be calmed down.
Formula 8 for three groups of landings:
Tip of the tongue, gnash your eyes, spread your legs, and hold your hands down at the same time. The palm is turned up and the weight seems to have increased. The mouth is inhaling, and the feet are not slightly inclined. This formula means to connect the seventh formula and practice the methods of upper plate, middle plate and lower plate, so it is called three-plate landing. It is broken down into several actions, described as follows:
Let's start with the posture of nine ghosts drawing their swords. The body is straight and motionless, and the hands extend from the back of the head and the vest to the left and right respectively, horizontally to the left and right, so that the left and right hands are flush with the shoulders, forming a straight line with the palms down.
Second, after the hands are stretched horizontally, immediately put the left foot in the positive direction of the left side and separate the crotch. The distance between two feet is about two feet and five inches, but tall people can span a little bigger, short people can span a little smaller, and always take the principle of neither too big nor too small, so the legs are not uncomfortable.
Third, the legs bend down and become "riding blocks". The standard of riding a pier is that the thigh bends down slowly, and the degree of bending is level with the kneecap. At the same time, don't bend over, stand upright and make a 90-degree angle with the horse riding on your lap.
Fourth, the legs bend downward. When changing gears, the upper two palms move together to match the speed of the legs. You shouldn't fall behind. You have to press it slowly with your palm (palm down), as if you were pressing something, and press it continuously. The degree of pressing with both hands is based on the level of palms and knees, that is, when you stop pressing. Wait for the fifth action to be changed.
5. Put the pressed palms together and turn them into yang palms (palms up), as if there is something heavy in your heart.
Sixth, change the palm, both of them are like holding things, then the legs are raised and slowly return to the standing position, and the two palms are also raised with the watch. At this time, I feel my palms are heavy. The standard of rising is that the legs are upright and the palms are flush with the ribs. At this time, the left foot is still moving outward and contracting inward, which is consistent with the right foot. Stand up straight with your feet one foot or two or three inches apart, and keep your palms held high.
Qinglong claw ninth formula:
The blue dragon poked his paw, left to right, left to right, curled up beside his flank, his right paw rode the wind, the cloud gate was left exposed, his back was around his shoulders, he twisted his waist and turned to his abdomen, he gasped and hissed slightly, and he crouched down.
The function of this prescription is to practice lung, liver, gallbladder and pulse. The so-called dragon crouching tiger's dynamic works are described as follows:
First, in the posture in which the left hand holds both hands in the ninth formula, the male palm of the left hand is turned upside down to become the "dragon claw" of the female palm (the five fingers are half extended and half flexed, and the five fingers are spread apart, each with a distance of about three or four centimeters. The palm is empty and round, which can accommodate a plate of eggs, and the qi pulse is concentrated in the palm, which is called the dragon claw). Shrink to the left of the rib. When contracting, the left elbow is ahead and backward. Shoulders, splits, wrists and palms move with it and shrink back together. Don't be nervous.
Second, while the left palm changes and moves, the right palm also turns over and becomes the "dragon claw" of the yin palm. By looking at the contraction of the left palm to the left rear, the right palm stretches according to the potential, moves like the wind, fluctuates like a wave, and accordingly grasps the "claw" on the left. Pay attention to opening Qimen Point and Yunmen Point on the left and closing Qimen Point and Yunmen Point on the right.
Third, when the left palm is adducted and the right palm is turned to the left, the waist and abdomen twist to the left with the potential of the shoulder and arm. At the same time, the waist and abdomen should be placed loosely, so that the "pulse" tied to the waist can be exercised to be as flexible as silk and as tight as silk.
Fourth, in the first two or three operations, the use of breathing, with the "pinch" issued a "hissing" tone, the right palm extended to the left, while the claws grabbed forward, that is, when the lips were pinched. Slight claws, such as wave claws, are one after another to the left, and at the same time, the micro pole hisses to see it accordingly. Some are like singing opera with coloratura.
Fifth, the head also turns left, corresponding to the palm, elbow, shoulder, arm, waist and abdomen.
Six, after the completion of the above five movements, then reverse the right palm, explore the left palm, grasp to the right, as with the essentials of the left movement, turn left and right alternately two or three times.
Crouching tiger pouncing on food type 10:
The two feet are squatting like slanting, and the left bow and right arrow leg are more like it. Hold your head high, hold your tail up, disconnect, breathe evenly, touch the ground with your fingertips, lie on your back, tuck in, retreat, and cis recover.
The function of this formula is to bend over and press the frame and exercise the meridians. In the application of martial arts, it can be changed into various "ground support" shelves. The eighteen changes of "unique skills in the ground" contained in the "Boxing Spectrum" of Shaolin Sect are all famous boxing killers, all of which are derived from this. The operation sequence of this formula is as follows:
First explore the shelf of Qinglong claw, explore to the left along the right palm, and lean forward with your chest, waist and buttocks.
Second, change the bow and arrow file along the leg, lean forward and squat down, and at the same time use the right palm to change from the "left paw" posture to the front of the yin palm, oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique oblique
Third, with the movement of the right palm, the left palm directly changes from the lower side of the left rib to the yin palm, and it is inclined to dive at a 45-degree angle in front of the left, like a tiger pouncing on food, and it is appropriate to be flush with the right palm.
Four, two hands on both legs, in line with the first, second and third requirements. Then, jump down, support the first half with your palm on the ground, and then bend your right leg and straighten your left leg to support the second half. At the same time, look up, keep your eyes on the front, relax your waist and have a concave spine. Never be tough or convex.
5. Then the palm of your hand sags, and the fingertips of your five fingers spread out like umbrellas and put them on the ground to support the weight. At the same time, the heels of both feet also rise from the ground, and only the tips of big toes are used to support the weight with the fingertips of both hands.
Sixth, the fifth posture, the elbows of both hands slowly bend from top to bottom, stretching and sinking together, while the chest slowly advances four or five inches, and then retreats four or five inches. Move back and forth like this three or five times.
Seven, in both hands elbow flexion, elbow extension, advance and retreat at the same time, straighten the left leg, with the knee tilted up, only tilt the calf. This posture is called "tiger tail leg". The degree of inclination is based on the arch of the foot facing the sky and the 90-degree angle between the calf and thigh.
Eight, the left leg tilted upward, hands folded, right foot moved two or three times as usual, and then immediately put down the reduction, contraction and bending, becoming a left lunge. At the same time, change the right leg, and then the right leg is upturned. Continue to move two or three times according to the above actions. If you feel tired at the fingertips of your hands and feet when changing the left lunge and the right tiger tail leg, you can put your palms and feet flat and relax and get up again.
Nine, at this time, the internal breathing adopts the method of "nasal inhalation". When your elbows are flexed and stretched, when your chest enters, you exhale at the same time, and when you sink together and your chest retreats, you inhale at the same time.
The eleventh style of bowing and drumming:
Hold the back of your head with two palms, bow down on your knees, hang your head under your legs, bite your teeth, bend your elbows slightly, cover your ears and sing drums, and play the eight-tone Qin orchestral.
The operation of this formula is connected with the shelf of crouching tiger pouncing on food to exercise the waist and legs. The operation sequence described in this paper is as follows:
First, Crouching Tiger, Hidden Dragon pounced on the food rack. After practicing the right tiger tail leg, immediately put down the tiger tail leg and return to the right arrow step. Meanwhile, the fingertips and toes are completely flat. Hands and feet touch the ground.
Second, immediately shrink the right leg to be flush with the left leg and become a squat posture. At the same time, straighten your waist and put your palms high. Sticking posture, the palm of your hand closes the ear hole, the fingertips in the palm are slightly connected, the fingers are bent to the "king pillow", facing the head, and the elbows and shoulders should be parallel.
Third, after sticking the "Jade Pillow Pass", immediately stand up slowly, relax and straighten. After the exchange, I began to tap the "Wang Zhentong" on the back of my head with my middle finger, index finger and ring finger. The left and right hands move alternately, knocking frequently. This action is called "Ming Gu Tian", and the tone and rhythm of knocking at the door should be "Yu Yang Sanlao". The method of drumming with two quartets and alto. Then use the "ghost clock" to hit the clock with a hundred palms and eight pestles. In note theory, it is called "Yellow Bell" and "Road" ensemble, which started from "Ming and Ancient Heaven".