Baduanjin, a body-building qigong, stimulates its own conditioning ability, eliminates diseases, improves health and delays aging through its own exercise methods. The following are the essentials of the eight-segment brocade of health qigong that I have compiled for you. Welcome to read and browse.

First, the momentum.

Feet parallel to shoulder width, hands in front of abdomen. Bend your knees, hold your chest calm, adjust your breathing and abdomen.

Second, hold the triple energizer in both hands.

Put your fingers on your fingers and look up at the sky. Put down your arms, sink your shoulders and elbows, and relax your wrists and fingers before abdomen.

Third, the left and right bows shoot sculptures.

Stand up straight, put on your wrist, squat down and pull down the bowstring. Turn your hands and push your arms out. Step forward and look forward.

Fourth, regulating the spleen and stomach must be lifted separately.

Hold the palm with one hand and press the palm with the other before threading the thread externally. The palm root flexes slightly, the chest relaxes and the spine is pulled out.

Five, five strains with seven injuries, look back.

Get up, loosen your wrists and arms, and turn your head to look back. Straighten up, bend your knees slightly and press your palms forward.

Six, wagging your head and getting angry

Squat your hips and turn your feet first. The neck and tail stretch to pull the head up, and the head wags the tail and rotates symmetrically.

Seven, climb your feet with both hands to strengthen your kidney and waist.

Stretch out with the armband on your body, turn your palm and press the middle front. Put your fingers behind your armpits and your back will climb up.

Eight, save fist glare to increase strength

Squat down with a solid fist and stare at your eyes with one arm forward. Twist your waist, grab the ground along your shoulders and toes, turn your wrists and clench your waist.

After nine or seven lumps, all diseases disappeared.

Feet together, shoulders sinking. Breathe evenly and turn your feet. The heel stopped up a little, and the fall hit the whole body.

X. gain momentum

The posture is peaceful and natural, the breathing is even, and the nose is rotated internally. Hands folded in the lower abdomen, qi returned to dantian.

Characteristics of Ba Duan Jin Kung Fu

First, there is softness in softness, roundness, coherence and softness, which means that the practice movements are not rigid and informal, relaxed and generous. Slow, refers to the practice when the body's center of gravity is stable and the reality is clear, light and slow. Circle means that the action route has an arc, no sharp edges, and it is not straight, which conforms to the natural bending of human joints.

It drives the limbs to move with the spine as the axis, follow up and down, and run through one after another. Coherence requires the change of the actual situation of the action and the transformation and cohesion of the posture, without pause and discontinuity. It is not only like a continuous cloud, but also like a continuous spring silkworm spinning silk, which makes people feel refreshed and serene, thus achieving the effects of dredging meridians, dredging qi and blood and strengthening the body.

Second, elastic combination, dynamic and static combination, refers to the relaxation of muscles, joints, central nervous system and internal organs during practice. Under the active control of consciousness, gradually achieve soft breathing, physical and mental relaxation, while loose and unremitting, maintain a correct posture, and deepen this relaxation. Tightness refers to proper exertion and slow progress in practice, which is mainly reflected in the end of the last action and before the start of the next action.

? Tension is only a moment in action, while relaxation must run through the whole action. Moderate elastic fit helps to balance yin and yang, dredge meridians, break down viscosity, smooth joints, promote blood circulation and remove blood stasis, strengthen tendons and bones, and enhance physical fitness. The dynamic and static of this method mainly refers to the external performance of body movements.

Moving means moving lightly, lively, continuously, comfortably and naturally under the guidance of ideas. Static refers to keeping calm at the joints of movements, especially when the eight movements mentioned above are slowly exerted. There was a slight pause in appearance, but the internal strength did not stop, and the muscles continued to exert their strength and kept pulling. Proper exertion and prolonged action time can stimulate the corresponding parts to a certain extent, which is helpful to improve the exercise effect.

Third, the unity of spirit and form, which contains the spirit, refers to the mental state and normal conscious activities of the human body, as well as the physical performance under the control of consciousness. ? God is the master of form, and form is the home of God? . God and form are interrelated and mutually reinforcing whole.

This method is full of symmetry and harmony in every movement, embodies the spirit of inner reality, is comfortable in appearance, combines reality with reality, combines rigidity with softness, and achieves both meaning, movement and form. Qi refers to promoting the movement of qi in the body through spiritual cultivation and physical exercise, so as to achieve the effect of strengthening the body. When practicing this technique, breathe smoothly, and don't breathe hard.

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