1. In the first paragraph, hold Tian Li Sanjiao with both hands: the feet are parallel and shoulder-width. Slowly raise your arms over your head from the left and right sides, cross your fingers, turn your palms over and lift them up as far as possible, so that your arms can be fully stretched, without being nervous, just like stretching. At the same time, look up slowly, with an air of Optimus Prime, and breathe in slowly at this time. Turn your palms down. When you are falling to the chest height in front, turn your palms up again as you fall, lower your head slightly and transport your eyes easily. Come in together and exhale slowly.
2. In the second paragraph, the left and right bows are like shooting carvings: the feet are opened in parallel, slightly wider than the shoulders, and they stand in a "horse stance". Upper body upright, arms bent flat on chest, left arm on top, right arm on the bottom. Clench your fist, open your index finger and thumb in a figure of eight, slowly push your left hand horizontally, straighten your left arm, bend the elbow of your right arm and pull it back to the right. The right fist stops in front of the right rib, and the heart of the fist is upward, like a bow. Look at your left hand.
3, the third paragraph adjusts the spleen and stomach arm single lift: the left hand itself is lifted with a vertical palm, then the palm is turned over to support, the fingertips are pressed down to the right, the right palm is pressed down, and the fingertips are forward. Drop your left hand in front of you, draw blood downwards at the same time, relax and return to stand naturally.
4, five injuries and seven injuries in the fourth paragraph, looking back: feet parallel, shoulder width. The arms are naturally drooping or akimbo. The head and neck drive the spine to twist slowly to the left, look behind and inhale at the same time. The head and neck drive the spine to turn slowly to the right and restore the head-up view. At the same time, relax the whole body with exhalation.
5. In the fifth paragraph, shake your head and tail, and rest assured: stand with your hands akimbo, exhale slowly, twist your waist to the left, bend over, and exhale slowly. Continue to move, head down from left to right, lead your neck forward like a small spoon scooping water, slowly raise your head from the right and inhale at the same time; Twist your waist to the left, regain your standing posture, and exhale slowly and deeply. At the same time, relax the whole body, and at the end of exhalation, do several rhythmic waist-pinching movements with both hands at the same time.
6. The sixth paragraph climbs the feet with both hands, strengthening the kidney and waist: the feet are opened in parallel, shoulder width apart, and the palms are pressed against the navel. The palm is divided into the lower back along the veins. Slowly lean forward, keep your knees straight, and massage your palms along the coccyx to your heels. Massage along the outside to the inside of the foot. Straighten your upper body and massage your hands along the inner thigh to both sides of your navel. Repeat the pitch 4 ~ 8 times.
7. In the seventh paragraph, raise your fist and stare, and increase your strength: preparation posture: open your feet to form a standing posture, with fists clenched around your waist, fists facing up, and eyes wide open. The left fist is slowly pushed forward, which can be a clenched fist or a prone fist. When punching, the waist is slightly twisted to the right, the left shoulder changes with the previous punch, the palm arm rotates outward to grasp the fist, and the fist lies on the waist.
8. After the eighth paragraph, the seven bumps and all diseases disappear: preparation posture: the feet are opened in parallel, shoulder width apart, or the feet are close together. Raise your arms over your head, lift your heels and inhale. The arms fall forward by themselves, and the heels also fall with them, so as to cooperate with exhalation. Relax all over. So rise and fall 4~8 times.
Extended data:
Baduanjin is an independent and complete fitness skill, which originated in the Northern Song Dynasty and has a history of more than 800 years. The ancients compared this set of movements to "brocade", which means colorful and gorgeous luxury! It reflects its graceful movements and regards it as "eliminating diseases and strengthening the body, with excellent effect, exquisite arrangement and perfect movements". Modern Baduanjin has changed in content and name. This technique is divided into eight sections, each of which has an action, hence the name "Eight Section Brocade".
Eight-paragraph brocade formula: Hold the triple energizer with both hands, and shoot sculptures with the left and right bows. Regulating the spleen and stomach requires a single lift, and five strains and seven injuries look back. Shake your head and wag your tail to get rid of heart fire, and climb your feet with both hands to strengthen your kidney and waist. Save your fist and bright light to increase your strength, and everything behind will disappear.
The advantages of Baduanjin are that the practice does not require equipment, is not limited by the venue, and has few movements and many functions. To what extent? Just count it, it is more than a dozen functions, conditioning the whole body viscera. The so-called movement leads to yang, and yang leads to metaplasia. Regular practice of Eight Exercises can dredge meridians, remove blood stasis, promote regeneration, strengthen body constitution, supplement calcium, protect body fluid and replenish qi, reduce blood fat and blood pressure, dredge qi and blood, relax muscles and tendons, strengthen body constitution and increase intelligence, and regulate the heart, lungs, spleen and stomach, liver and gallbladder, kidney and urogenital system from top to bottom.
Baidu Encyclopedia-Eight-segment Gong Jin Method