When practicing Qigong Wuqinxi, the coordination of breathing and movements should follow the following rules: start inhaling and exhaling, start inhaling and exhaling, inhale first and then exhale, and store inhaling and exhaling. The main breathing forms are natural breathing, abdominal breathing and levator ani breathing. The above breathing forms can be selected according to body position changes or strength requirements. However, no matter which form of breathing you choose, you should relax and not hold your breath. Breathing of "pranayama" and "rejuvenation and bloodletting" follows the law of lifting, inhaling and exhaling, just like the movements of five plays. Inhale when raising your hand, and exhale when raising your hand. Breathing should be coordinated with movements, and strive to be deep and long, calm and calm, and avoid shortness of breath.
Between every two scenes, there is an action of breathing and pranayama. This action requires lifting your arms from the side, inhaling when lifting and exhaling on time. The action requirements are basically the same as "pranayama". The main purpose is to adjust breathing and relieve fatigue, so as to facilitate the convergence of front and back movements and the transformation of artistic conception of movements. In short, as long as the practitioners strengthen the practice of coordination between breathing and movements during the practice, they can continuously improve the health qigong? The fitness function of wuqinxi.
The first tiger lifts 1 person
Tiger lift: Practitioners can choose one-breath breathing method or two-breath breathing method according to their breathing depth and speed when completing the action. Breathing in one breath is suitable for people with deep breathing frequency and relatively fast movement speed, inhaling when raising their hands and exhaling when falling; The two-breath breathing method is suitable for people with fast breathing frequency and relatively slow movement speed. When the hand is raised from the bottom to the shoulder, it should be inhaled, when it is raised above the head, it should be inhaled, and when it falls to the shoulder, it should be exhaled.
The second tiger pounce 1 person
Tiger pounce: Breathing coordination action can be carried out by lifting, inhaling and exhaling. The whole movement is divided into two breaths. Every time you draw a vertical circle, you will cooperate with a breath. Inhale when lifting your hands along the front of your body, exhale when stretching your waist forward, inhale when lifting along the front of your body, and exhale quickly and deeply when diving. Qi emanates from the abdomen and urges it to reach the fingertips to show the ferocity of the tiger.
The third deer has arrived 1 person.
Deer arrival: Breathing and movements can be coordinated according to the ways of hiding, inhaling, exhaling, lifting, inhaling and exhaling. A deer arrival can cooperate with two breaths. Inhale when your hands are at shoulder height, and exhale when you twist your waist. This is called storage, inhalation and exhalation. Inhale when your hands arc, and exhale when you lean back. This is called lifting, sucking and falling. When the angle reaches the back, qi is generated from the abdomen, which urges the force to reach the fingertips.
Ruben 1 person of the fourth kind
Reuben: Breathing and movement can be coordinated by lifting, inhaling and exhaling. Reuben can coordinate two or three breaths, which varies from person to person. The method of breathing twice is: raise your hands, and when you step forward with your legs raised, cooperate with inhalation; Pull your hands forward, lift them horizontally, and exhale when your feet lunge to the ground; Sit back with your center of gravity, rotate your arms internally, and inhale when you have a chest and abdomen; Exhale when your center of gravity moves forward and your hands lean back. The third breath is to add another breath after the second inhalation mentioned above, and then exhale when the hands fall back.
The fifth commitment 1 person.
Bear luck: Breathing and movement can be coordinated according to the ways of gas storage, inhalation, exhalation, gas lifting, inhalation and exhalation, and a complete bear luck can be coordinated with one breath. When the body is lifted from bottom to top (left or right), stretch the chest and inhale the clear air; When the body descends from top to bottom (left or right) and squeezes, it contains chest, abdomen and exhaled turbid gas; Breathing should be coordinated with body movements, natural and long, even and pure.
Type 6 Xiong Huang 1 person
Xiong Huang: Xiong Huang can cooperate with two breaths, and it also follows the ways of storing, inhaling and exhaling, lifting and inhaling and exhaling. When lifting your hips, stretch your body and inhale; When stepping down, the body bends forward to match the exhalation. When sitting back, hold your chest and inhale, ready to accumulate strength; When leaning forward, push forward, relax your chest and exhale.
The seventh kind of apes mentioned 1 person.
Ape lift: Ape lift follows the breathing pattern of lift, inhalation and exhalation. Inhale when lifting your body, and exhale when relaxing. Inhale and shrink the chest when lifting, relax and exhale when falling, and stretch the chest.
The eighth ape picked 1 person.
Ape picking: the breathing mode of ape picking is mainly natural, which can be combined with two breaths, and also follows the ways of storing gas, inhaling, exhaling, lifting gas and inhaling. When retreating, the body stretches and opens to cooperate with inhalation; When you press your hands, head down and exhale. The last step is to inhale through the chest and prepare to accumulate strength; When sitting back, relax your whole body, relax your chest and exhale.
The ninth bird extends 1 person.
Bird stretching: Bird stretching follows the breathing pattern of lifting, inhaling and exhaling. Inhale when raising your arms, and exhale when relaxing. Inhale when lifting, shrink your chest, abdomen and buttocks, relax and exhale when falling, and hold your chest out.
The tenth bird flies 1 person.
Bird flying: the bird flying action also follows the breathing mode of lifting, inhaling and exhaling, and opening and inhaling together. Raise your arms, inhale when your hands are open, and exhale when you are relaxed. Inhale when lifting, shrink your chest, abdomen and buttocks, relax and exhale when falling, and hold your chest out.
Start pranayama and bleed air to return to normal.
Fitness qigong? The movements of Wuqinxi are all in accordance with the "Three Kingdoms? The records in Hua Tuo Biography are tiger, deer, bear, ape and bird. The number follows the description in Tao Hongjing's Record of Raising Life and Prolonging Life, which is 10 action, with 2 actions per play. At the beginning and end of the achievement method, pranayama and qi are added, which embodies the unity of form, meaning and qi. The teaching methods of tiger, deer, bear, ape and bird are introduced in turn, and the learning and training methods of pranayama and inhalation are emphatically introduced here.
Pranayama and release play a very important role in the whole set of Wushu. Without a good beginning and end, there will be no good training effect. Many practitioners do not pay attention to the preparation work before practice, and often start to stand, stand up or follow the password directly after hearing the music password. This practice is not conducive to regulating the human body into a good state of relaxation. The correct way is to adjust your body posture, tuck in your abdomen and hips, hold your chest out and pull out your back, and pay attention to your abdomen before practice, so that you can enter a quiet and peaceful psychological state and a relaxed and comfortable physical state, and then follow the password or music.
Starting to adjust interest rates is like the spring of a year. Spring is the main source of growth and contains vitality. By starting the practice of pranayama, you can breathe for a long time, concentrate your thoughts, abandon your distractions, and enter the realm of calming your heart and calming your nerves and integrating heaven and man.
The difficulty of pranayama lies in the movements of raising and lowering the arms and injecting gas. At the beginning of the action, the arms are slowly lifted from natural droop, the palms are gradually turned up, the four fingers are close together, the thumbs are separated, the five fingers are naturally relaxed, the palms have connotation, the arms are shoulder-width, naturally extend forward, and the elbow joint is slightly flexed. When arms are raised to chest height, palms inward, palms inward, four fingers opposite, and slowly approach Zhongshan point, about 10 cm away from the chest.
There are several places that are prone to mistakes:
1. When the palm is lifted from the top to the inside, the arm runs too straight. The correct way is to raise your arm and rotate it to form an arc. Too straight arms can easily lead to stiff body and poor breathing. To correct this movement, we need to strengthen exercise consciously, pay attention to the route of arm movement, and pay attention to the timing, angle and breathing coordination of adduction.
2. Keep the correct hand shape. Four fingers together to relax, thumb open, natural comfort is the most important. Important but not rigid, loose and unremitting, focused on the inside, displayed on the outside
3. Keep the correct body posture. When doing this action, your eyes should be straight, your feet should be rock solid, and your body should be stable and loose. Don't move your arms, move your whole body. The correct way is to adjust the body posture and mental state before practice, and then start to do the action, paying attention to the body not to pout, puff, hold out your chest, raise your head, lower your head and other wrong actions with the arm movements.
The use of creativity. When lifting with both hands, the mind is concentrated on the Laogong point with both hands, and the hands are like holding up a mass of atmosphere, which is intangible and qualitative; When reaching chest height, turn your hands over, such as holding an air mass in your arms, and your hands slowly retract, and the air mass gradually decreases, and air is injected into Zhongshan point from your hands; Then turn the palm of your hand and press it, and inject gas from Zhongdian to Dantian. In the whole pranayama movement, the breath flows between the palm and abdomen, forming a circle, and it goes on and on.
Breathing coordination. Breathing by pranayama, like the movements in the first five plays, follows the law of "lifting up and inhaling and exhaling". Inhale when your hands are raised and retracted, and exhale when you are lowered. Breathe long and thin, even and deep, move, be calm, and avoid shortness of breath.
Artistic conception of action. Tao Yuanming said in a poem: "Building a house is human, but there are no chariots and horses. Ask what you can do, your heart is far from being biased. " Practice health qigong? In wuqinxi, we should also have this artistic conception of "being partial to the distance". When you take action, you must put things around you, such as holding and permeating gas in space, making gas by people, integrating body and environment, and integrating gas and spirit.
Between every two scenes, there is an action of breathing air and adjusting breath. This action requires the arms to be lifted from the side, making a 45-degree angle with the body, and the palms facing upwards. When the arms are lifted to the same height as the chest, they will be inserted into the acupoints of Zhongshan, and the action requirements are basically the same as pranayama. The main purpose is to adjust breathing and relieve fatigue, so as to connect the front and back movements and change the artistic conception of the movements.
At the end of the achievement method, there is the action of returning to the original blood. Lift your arms sideways, parallel to your body, palms up, above your head, palms facing each other, shoulder width apart, arms straight, then bend your elbows, palms down, and slowly press down to the front of your abdomen. During the whole process, the eyes are straight, but the mind is palm and the body is upright, following the breathing law of "lifting, inhaling and exhaling".
Practitioners can adjust the range of this action according to their actual situation. For those with shoulder and back pain, don't insist on height when lifting with both hands, but increase the range of movement gradually, and don't affect the unity of inner spirit and breath because of reluctance. Patients with hypertension should pay special attention to it. When hands are raised, qi and blood are prone to upwelling, which may easily cause dizziness. Therefore, hands should not be raised too high. Guide your heart downward, so as to lower your blood pressure.
When practicing, your arms are slowly raised sideways, and your thoughts are concentrated on Laogong point, such as holding heavy objects, such as holding the sun and the moon, clearing the atmosphere of heaven and earth, and tying them in your palms to form a huge air mass. As the hands are lifted and closed, the air mass gradually becomes smaller and concentrated, and finally closes between the palms, above Baihui point on the top of the head. When both hands are pressed, the air mass is injected into Baihui, flowing through Ueda and Nakata's single field until the next field.
Always keep your body upright when you are doing movements. Don't change your body shape because of the change of your arms, such as leaning back and holding out your chest. Don't look up or down. Only when you stand upright can you breathe freely and flow all over your body to achieve good results.
The actions of pranayama and returning to nature imply the concept of "harmony between man and nature" in China's traditional philosophy. Hold it up with both hands, connect it with the clear air from the sky, close it with both hands, inject it into your body, press it with both hands, and the air flows to the ground, inheriting the infinite and honest air from the earth. This cycle is called "the unity of heaven and earth". When practicing, we should have the idea of the unity of heaven, earth and man, integrate with nature, share the same light and dust, and don't know where we are.
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