First of all, Wei Tuo offers the first potential of pestle.
(1) Formula: When people reach middle age, they should put their hands together, be calm, sincere and respectful.
(2) Action posture
1. Prepare Gong Zhuang: Stand with your feet parallel to shoulder width, with your knees slightly bent, your arms naturally hanging at your sides, your fingers naturally slightly bent together, your eyes look straight ahead, then relax, gently close them, and your eyes droop like curtains. With a calm heart, God can be serene, wash and filter his heart, and his heart will be pure and respectful. The head and neck, shoulders, arms, chest, abdomen, buttocks, thighs, calves and feet are relaxed from top to bottom, and all joints and internal organs of the whole body are relaxed, so that the body has no tension, the mind has no distractions and the spirit is adducted.
Then do Vipassana relaxation, introversion, guide qi and blood to Vipassana Mud Pill, and consciously keep your mind fresh as morning dew.
Bleeding downwards, observing the throat and consciously relaxing the neck.
Bleeding down, looking into the lower abdomen, consciously open-minded, refreshed.
Bleeding downward, observing the spleen and bones, consciously warming and nourishing the middle energizer, and making the stomach cavity comfortable.
Bleeding downward, observing the abdomen from the inside, consciously making life warm and lifeless, melting the warmth of the abdomen.
Bleeding downward, observe the perineum from the inside and consciously relax the perineum.
The bleed air descends along the inside of the leg, and the spring water gushes out from the inside, consciously spewing out, with infinite vitality and self-sufficiency.
2. Put your hands on your chest: slowly raise your arms in front of you, keep your palms shoulder width apart, straighten your arms, then bend your elbows, the elbows will naturally hang down, and your hands will slowly retract. After punching the chest, the fingertips overlap, the thumbs touch, and the palms are inward. At this time, it is required to sink your shoulders, hold out your chest and pull out your back, sink your tongue and palate into your abdomen and smile.
Secondly, Wei Tuo offers a second possibility.
(a) formula: tiptoe hanging on the ground, hands flat, calm, dumbfounded.
(2) Action posture
1, connect the potential, palm down, fingertips facing each other, slowly connect to the front of the lower abdomen in front of the body, and guide while bleeding. Spread your palms left and right, palm up, slowly lift to the side, and lift your heart at infinity. Raise your hands slightly above your shoulders, look straight ahead, stare into the distance, put your tongue flat, relax your waist and buttocks, and hold the ground with your toes, as if to take root, relax, calm down, eliminate distractions and abandon all edges and corners.
Thirdly, Wei Tuo offers a third potential.
(1) Formula: Hold Tianmen in the palm of your hand, put your toes on the ground, stand at the end, and wrap your legs around the plant-like mud hard, and don't loosen your teeth; The tongue can produce fluid and touch the palate, the nose can breathe with peace of mind, and the two fists are slowly retracted, and the force will be very heavy.
(2) Action posture
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2. Breathe through the palm: palm down, elbow slightly bent, head straight, eyes looking straight ahead, tip of tongue down, two bodies slowly pressing in front of the lower abdomen, nine days away, penetrating from Baihui point on the top of the head, reaching the throat, spinal cord and tail, and reaching Yongquan point along two legs. The heel touches the ground through the downward guide rail.
Fourth, pick the stars for the bucket.
(1) formula: put your hands on your head, then inject them into your eyes from the palm, inhale frequently through your nose, and retract your left and right eyes forcibly.
(2) Action posture
65438+ Put your tongue on the palate, look at the back of your hand on your back, and look through the back of your hand for nine days. Your body pretends to stretch up and down in two directions.
2. Breathe with your head down: the right palm is turned down, your elbows are bent, your head is straight, the tip of your tongue is naturally put down from the upper palate, your eyes are looking straight ahead or lightly closed, and at the same time, "God returns to the body." After practicing for a long time, I feel that "people are angry, and gas is in people", and both inside and outside are angry. If you relax your waist, you will get angry at Laogong point in the left palm, which is the same as the formula of "prone palm for ventilation" above. See.
The left hand movement is the same as the right hand movement, but the left and right are opposite.
Five, drag the tail of nine bulls backwards.
(1) formula: The legs are extended backward and flexed forward, and the luck of the lower abdomen is relaxed. The force is in both arms, so you must pay attention to your eyes when watching boxing.
(2) Action posture
1. Take a step to the left with your left foot and do a left lunge. At the same time, the left hand clenched fist, slightly higher than the top of the head, heart inward, elbow bent. The included angle between the forearm and the upper arm is slightly larger than the right angle. The elbow is not above the knee, but the knee is not enough, forming a semicircle, and the leg is watching the left fist. The fist is clenched in the right hand, the elbow is extended backwards, the heart is put backwards, and the fist is twisted into a rope shape, which is called neck rotation. Relax your shoulders. Your shoulders should be flat and smooth. The back is straight, the waist and buttocks are closed, the chest is slightly suffocating, the abdomen is trapped, the nasal breathing is evenly adjusted, and the tip of the tongue gently touches the palate.
2. Release two fists under the air guide and relax into a semi-clenched fist. The tip of the tongue goes down from the upper palate, relaxing the shoulders and waist, catching fire at Laogong point in the left hand and closing your eyes. Qi enters from Tianmu point, passes through the brain, spinal cord and bone marrow of both legs in turn, and reaches Yongquan point of both feet.
3, 4 turn right, the same as the previous formula, but the left and right are opposite.
Six, claw bright wing type
(1) formula: stand up and stare, shake hands until now, and forcibly take back the place, you must do it seven times.
(2) Action posture
1. Make a fist to protect your waist. Prepare Gong Zhuang from the first position, with his upper body leaning forward, his arms hanging down in front of him, his hands clenched, slowly lifted from the front, placed at his waist, and his fist heart facing up. At the same time, with the help of qi, the body is straight, the chest is raised, and the tip of the tongue touches the palate. Teenagers, young and strong, or for the purpose of strengthening strength, raise their clenched fists.
2, two fists in the palm, slowly push forward, until the palm end is forward, sit wrist flexion, shoulder height, eyes straight at the fingertips, and stretch away.
3, loose wrist, virtual palm, fingers slightly flexed, elbows flexed, hands slowly retracted to the chest, the sea water is still wet, eyes lightly closed, the tip of the tongue lightly touches the upper jaw, and slowly inhales.
Seven or nine ghosts pulled out their sabers.
(1) formula: bend your arms sideways, hold your head and neck, and retract from your head. You are too strong, your body is straight and calm.
(2) Action posture
1, right hand back, palm outward, placed at the waist. Raise your left hand above your head, bend your elbow to the pillow, press your finger on your right ear and open your left armpit. At the same time, twist your head, neck, waist and back to the left and look at your right heel. The tip of the tongue gently touches the palate and pauses for a moment.
2. Twist your body straight and look from the side. Keep your eyes in the distance. The tip of the tongue gently touches the palate, and the body is straight and calm. Hands down slowly along the front, continue to prepare for Gong Zhuang. Actions 3 and 4 are the same as 1 and 2, but the left and right are opposite.
Eight or three sets of landing potential
(1) Formula: The upper jaw is firmly supported by the tongue. Open your eyes and pay attention to your teeth. Open your feet and squat down. Press your hands hard, palm up, close your eyes, and stand upright.
(2) Action posture
1, the same as the first formula, prepare for column work, bend down and squat, at the same time, two palms point to the hip side, fingertips face the left and right sides (slightly forward), the jaws are round, look forward and extend far. Upper deficiency and lower excess, chest deficiency and abdominal excess, loose waist and tight buttocks, and gas reservoir in the lower abdomen. Keep your head flat, shoulder-length and calm. People who practice virtual quiet kung fu can close their eyes and rest. Tongzhong Qigong is born out of comparison, so it can also be practiced by single pile method.
Legs straight, palms up, such as supporting a thousand pounds. At the same time, breathe, the tongue touches the palate, the eyes look straight ahead, and the whole body relaxes.
Kneel your hands and press down (just look at it when you resume your stance), and with breathing, repeatedly squat for 3 times. Young people in clothes should always squat, stand up and slowly enter, while raising their fists.
Nine, Qinglong claw potential
(1) Formula: Dragon probe claw, from left to right. The monk is working. The palms are flat and strong, the shoulders are forced left and right, and the knees are closed. Eyes are flat and breathing is quiet.
(2) Action posture
Bend your upper body slightly, clench your fists with both hands, slowly lift yourself up, put your fists on your waist, and cooperate with inhalation. The tip of the tongue touches the palate. The right fist touches the Zhangmen point with the fist face, the left fist turns the palm to raise the head, and the waist bends slowly to the left, so that the left waist is fully contracted and the right waist is extremely extended. Palm down, tip of tongue touching the upper jaw, breathe naturally, and look at the left palm.
Kneel down, turn your left hand up, slightly off the ground, and arc from left to the outside of your left foot along the ground; The right fist turns into a palm drop, and at the same time, the body turns positive, and the two fists are clenched. Stand up straight and hold up the left Zhangmen point with your left palm. The right hand movement is the same as the left hand movement, but the left and right are opposite.
Ten, crouching tiger pouncing on food potential
(1) Formula: Squat your feet like leaning, bend and stretch your left leg, hold your head up and chest out to explore the trend, your back is still flat, your breath is far wide, and your fingertips support the ground. Direct learning is also hygienic.
(2) Action posture
Bend your upper body slightly, clench your fists with both hands, and slowly lift yourself up, with your waist, elbows and palms facing up, straighten your body and expand your chest. Keep on, two fists extend up along the chest to the mouth and hand, and the heart of the fist turns inward. At the same time, bend your knees, bend your hips and squat, and take a deep breath.
Take a step forward with your left foot and turn into a left lunge. At the same time, the arm rotates, the palm is thrown forward and down, the palm is flush with the chest, and the eyes are fixed on the hands. Make a "ha" sound and exhale while flapping and stretching. Keep your body forward, keep your waist straight, exhale the remaining air in your chest, and press your hands to your left feet. Head slightly raised, eyes straight into the distance. Look at the distance.
The first two movements should be coordinated. Keep your feet still, get up and sit down, make fists with your hands and lift along your left leg. Other actions are the same as above. So * * * jumps and stretches for 3 times, and the left foot is retracted. The right lunge is the same as the left lunge, but the left and right are opposite.
Xi。 Bowing posture
(1) Formula: Put your head in your hands, bend straight between your knees, put your head under your legs, grit your teeth, cover your ears and listen to the cold, adjust your vitality, relax yourself, and bend your elbow with your tongue still at your waist.
(2) Action posture
Keep your arms straight, hold your head on your side, look at the sky on your back, keep your head straight, bend your elbows and hold your head with your hands, cover your ears with your palms, and open your elbows parallel to your shoulders.
The upper body is bent forward into an arch, and the head is lowered, about to the front of the knee. Bend your knees, breathe slightly, and cover your ears with your palms. Turn the back of the head (near Fengchi point) alternately with fingers (food, middle finger and ring finger) for 36 times each.
Stretch out slowly and stand up straight, twist the left waist first, then the right waist, and go back and forth 7 times. Don't move your feet, straighten your waist and relax, straighten your knees, put your tongue down naturally and smile.
After turning to the center, lift your heels, and at the same time, raise your hands above your head from behind your head, palms up like the sky, and fully stretch your body to cooperate with inhalation.
Twelve. Tail-falling potential
(1) Formula: Keep your knees straight and extended, and push your hands off the ground. Hold your head high, concentrate on one ambition, get up and stamp your feet, 265,438+0 times, stretch your brain left and right, take seven as your ambition, do more sitting exercises, cross-legged and concentrate on your heart, rest on your nose, get up calmly and prepare for work.
(2) Action posture
Put your hand on your own head. Put your palms together, raise your head, stretch your waist, spread your arms, lift your heels and hold them high.
Keep your feet on the ground, stand firm, and put your palms on your chest. Fingers crossed, palms outward, arms straight forward. Palm down, slowly descend to the front crotch, bend forward, and continue to press down to the ground. You can't bend your knees, and you can't use force until you reach them. When pressing to the bottom, hold your head up and chest out, and put your tongue against the upper jaw. Repeat the pressure increase for 3-5 times. Over time, the palm can gradually close to the ground, and the waist is as soft as a teenager.
Turn left at the waist, keep your feet still, only your left foot becomes empty, your right leg becomes solid, and your right knee bends slightly. At the same time, keep your hands crossed and move along the ground to the outside of your left foot. Keep your arms extended, turn your head from the left, palm up, look at the sky on your back, twist your waist 180 degrees, turn right, slowly bend to the right, and press down to the outside of your right foot. If you can't reach it, you can continue to pitch for 3-5 times and then gradually approach the ground.
When you press the outside of your right foot for the last time, stretch your waist and raise your arms above your head. Then twist your waist and turn to the front. Put your palms together and slowly drop to your chest. The palms are slowly separated, the fingers are opposite, the hands are pressed down, and the hands are separated, naturally hanging beside the hips, and returning to the potential of preparing for Gong Zhuang. Two heels take off and land 3-2 1 time.
brief introduction
Yijinjing-According to legend, Tianzhu and Dharma are fax sutras, and they came from the East alone. As soon as Yang Lu recited Buddhism, he stayed in Shaolin Temple. Dharma's internal skills are profound, and he meditated on the side wall of Shaolin Temple for nine years, so that his figure was left on the stone wall (color picture 6). After the meeting, two volumes of secret scriptures were left, one is "Washing the marrow" and the other is "Yijin Jing". "Washing the marrow" is a classic of internal cultivation, which belongs to Hui Ke and has not been circulated in the world. Yijinjing, a book of external revision, stayed in Shaolin and has been passed down to this day. However, modern archaeological data prove that Yijinjing was actually created by Tiantai Taoist Zi Ning in the late Ming Dynasty.
"Yi" means flexibility, change and detachment, "Jin" means bones and muscles and fascia, and "Jing" means guidance and rules. Yijinjing is a method to change bones and muscles. According to the requirements of the original achievement method, you must practice internal skills for about one year: after achieving internal skills, you can practice Yijin Jing and then Shui Pi Jing. At the same time, it will take about three years to complete the work. Because the whole training process is long, there are not many practitioners according to the original method. The Yijinjing, which is circulated in modern times, only takes the guiding content, which is different from the original method and derives many styles. Twelve Laws of the Book of Changes edited by Pan Wei in Qing Dynasty.
In the pseudo-Li Jing preface of Yijinjing, which will be published four years from tomorrow, the naming and meaning of the title of Yijinjing have been explained. During the Jingdezhen period in the Northern Song Dynasty (1004- 1007), the biography of Bodhidharma in Jingdezhen tells the genealogy of Zen, including the reply between Bodhidharma and his disciples. Dharma's reply to his disciples was evaluated as "getting my skin", "getting my flesh" and "getting my bones", and it was only directed at Hui Ke. The so-called skin, flesh, bone and marrow are all "metaphors", not real, but metaphors of his understanding of Zen. This pseudo-Li Jingxiu originated from Dharma's view that the second ancestor Hui Ke "got my marrow" and emphasized that it was not "sloppy". As for "Yi Jin", this order emphasizes the importance of "Jin" in "connecting the preceding with the following, promoting blood circulation and qi circulation". In the general introduction of Yijinjing, it is explained that "Yi" means "change" and "Jin" refers to the meridians of the human body. It is believed that the human body has an inside and an outside, and "washing marrow" can "clear the inside" and "relaxing muscles" means "strengthening the outside". After "washing marrow" and "relaxing tendons", you can show Buddhism and Taoism and enjoy a long life.
In fact, the name "Yijing" comes from Taoist literature, not a word created by Buddhism. For example, some scholars have pointed out that there are already sayings of "Yi pith" and "Yi tendon" in the Taoist work "Seven Trillions of Yun Qi". In Song Dynasty, Zhang Junfang's "A Brief Introduction to the Revision of the Truth by Yan Ling Jun" can be traced back to the Taoist novel "The Legend of Emperor Wu of the Han Dynasty" which appeared earlier in Wei and Jin Dynasties. The Biography of Emperor Wu of the Han Dynasty once recorded that "qi changes in one year, blood changes in two years, essence changes in three years, pulse changes in four years, marrow changes in five years, bone changes in six years, tendon changes in seven years, hair changes in eight years and deformation in nine years", which expressed an ideal of Taoist cultivation of qi and seeking immortality. Therefore, Yijinjing originally belongs to Taoist thought. In addition, Yijinjing has the method of "yin and yang coordination", girls and young women massage, and even has the content similar to Taoist house art. When Yijinjing first appeared, it was published by Daoist Zongheng in Tiantai Zi Ning, so it can be concluded that Yijinjing is actually a Taoist achievement method and has nothing to do with Buddhism.
The content of Yijinjing includes two main contents: the ideal effect that can be achieved by practice and the specific practice methods. The sentence "Being brave inside and being strong outside" has the greatest influence on martial arts novels. After practicing this skill, he mentioned in "Inner Strength and Courage" that "divine power is born of bones, and its arms, wrists, fingers and palms are unusual and hard as stone, and the fingers can enter the belly of an ox, and the palms can break the head of an ox". These are just the last small uses; After the practice of "external power", it is not surprising that "holding the gate and lifting the tripod vigorously". The Yijinjing was mentioned in all the martial arts novels in Daoguang period, and all of them played this magical function after the exercises mentioned in Yijinjing.