Correct figure: stand with your feet parallel to shoulder width, and expect Jianjing point to be perpendicular to Yongquan point; Bend your knees slightly forward and don't exceed your toes. Specifically, first relax the waist and sink the hips, so that the hips naturally sink and all the weight sinks to the feet. At the same time, it will close the buttocks and open the Ming Gate. In other words, straighten the physiological curvature of the waist as much as possible, so that the spinal joints can be aligned and sunk. The second is to contain the chest, sink the shoulders and lower the elbows. When practicing, the shoulder joint should be relaxed downward, slightly retracted forward, the elbow joint droops, slightly propped outward, and the air sinks into the abdomen without covering the armpit, so it should be left blank and not close to the ribs. The arm moves like holding a balloon. The three joints of shoulder, elbow and wrist should be curved, and there should be no dead ends, and they should be combined with the chest to form a circle. The third is to be the virtual collar of Baihui. In my mind, there seems to be a rope hanging gently on Baihui point. Baihui point should be kept on the same vertical line, with the back neck straight and the hips sinking. The fourth is drooping eyes, that is, the eyes are slightly closed, leaving only a light seam, and the eyes are naturally straight.
Relax into silence:
First of all, the movements should conform to the norms, the body posture and practice methods should be correct, the requirements of the achievement method should be met, and the body shape should be "positive", which is the most basic requirement and premise of "relaxation". Secondly, we should guide the body to relax with proper intentions. First, I plan to relax my facial muscles, especially those around my eyebrows and corners of my mouth, and then relax my neck. At this time, my thoughts can be divided into two branches, one is from the shoulder down, the other is from the shoulder down to the crotch, elbow, wrist, until the knuckles, and I gradually loosen. The other one goes down from the cervical vertebra, aiming at sinking one by one, sinking to the crotch, and then sinking from the crotch to the knees until the feet, and so on for several times, you can get good results. Third, we should keep practicing, step by step, and unload the clumsy force. This process is called "force-changing", because beginners' movements have not yet been finalized, so it is suggested to adopt the method of extending time. It is advisable to stand for five minutes at the beginning of the exercise, and then gradually extend it. When the movements are skilled and difficult to lose shape, it is generally advisable to extend it to about half an hour within one week.
Save your strength: strictly follow the training requirements of health, comfort and relaxation; Exercise intensity is limited by personal comfort, and the preparation time is appropriately extended; Use natural breathing when practicing; After practicing the warm-up posture, you can continue to practice according to the movement order of fitness qigong and Baduanjin. Suggestions for practitioners at this stage are as follows: First, if there are discomforts such as palpitation, shortness of breath, dizziness and jitter. They should stop practicing immediately to avoid deviation. Second, don't deliberately pursue breathing methods. The purpose of using natural breathing in warm-up exercise is to gradually change from chest breathing to thin, even and deep abdominal breathing, so as to achieve the purpose of self-adjustment. Third, we should correctly treat possible feelings or phenomena, such as pain and numbness, increased body fluid, burping, itching, ant walking, fever, sweating and so on. Even the trauma site many years ago will feel itchy during practice, which is a normal reaction during practice. As long as we try to relax to a quiet state and keep practicing, the above feelings will naturally disappear after a period of time.
In addition, air-holding piles are also very important in Baduanjin. The concrete method of air-holding pile is: from preparation, step by step. Hips sink, right leg kneels, and left foot naturally rises (note: the left foot is not raised voluntarily, but the result of right leg squatting. ) Step to the left, stand parallel, shoulder-width apart, touch the ground on your toes first, and gradually transition to your whole foot, then slowly move your center of gravity between your legs, and your legs will stand naturally. Turn your arms inward, at a 45-degree angle to both sides of Zhang Kaicheng, then bend your knees and close your hips, relax your waist and abdomen, hold your chest out and pull your back, turn your arms outward, hold your abdomen tight, lean back, drop the vertical line of your center of gravity, relax your shoulders and elbows, and feel weak in your neck. Eyes naturally droop and stare at the tip of the nose, the tip of the nose is facing the navel, shoulders echo the hips, elbows echo the knees, hands echo the feet, and adjust the shape. Breathe thin, even, deep and long, so that the gas sinks into the abdomen and is used to regulate the breath. Ideas seem defensive and non-defensive, both of which are used to adjust intentions. The time of standing piles varies from person to person, so it is advisable to feel a little tired to avoid fatigue. Generally, it can take about five minutes at first, and it can be gradually extended with the deepening of kung fu. When closing the posture, put your hands together and slowly straighten your knees.