Wudang Tiebu Shirt Skills

Wudang Tiebu Shirt Qigong is a valuable national cultural heritage in China. Wudang iron cloth shirt is one of the secrets of Wudang Taoism's excellent traditional martial arts. It was practiced by ancient masters and sages, regarded as a secret among secrets, and never given easily.

Wudang iron cloth shirt combines martial arts and qigong, based on breathing and breathing, action guidance and internal qi cultivation, and is an advanced achievement method from the inside out. The purpose is to exercise people's bones and muscles, flexible joints, circulation of meridians and blood vessels, smooth regulation of qi and blood, consolidation of internal organs and vigorous metabolism. This skill is independent and effective quickly. Practice for three months will have an effect. Practice this skill for a long time, the internal force and energy of the human body will be gradually mobilized, and the true qi will gradually fill up.

Not only can it achieve the effects of enhancing the explosive power of the whole body, eliminating diseases and prolonging life, and strengthening the body, but it can also make the whole body as hard as iron, not afraid of punching and kicking, and the stick technique will not damage the bones and muscles of the body, which is widely circulated in Wulin and has a certain effect on training practitioners' brave and enterprising spirit and martial arts skill level. While practicing this skill, you can also practice iron-toed skills, iron-armed skills, strong skills and so on. It can be described as: one skill can do many things. Used for qigong performance, it can be used for breaking bricks and stones on the top of the head, breaking stubborn iron on the arm, stabbing the throat with a silver gun, rolling nail bed, stretching steel wire and diamond copper body.

This technique is based on "one breath is the internal muscle, and the other breath is the external muscle", which is intended to suck the wind until it is full of qi, and then gradually practice until Yin and Yang are hidden, and God is connected with God, so that qi is better than the five internal organs, and the limbs and bones are exhausted, and finally the realm of harmony between man and nature is achieved.

Preparatory type

Feet naturally open left and right, shoulder width apart, toes facing straight ahead, knees straight. Hands naturally hang down at your sides, shoulders relaxed, palms inward and palms outward. Close your eyes gently up and down, press the tip of your tongue against your palate, and relax. Look serene, eliminate all distractions, concentrate, breathe naturally, and stay in the abdomen for half a minute.

First of all, dragons and tigers

Move your feet slightly to both sides, with the middle distance wider than your shoulders and your toes forward. Slowly lift your hands from both sides to the straight arm in front of you, and your fingers are claw-shaped from the beginning and shoulder-width; At the same time, inhale through your mouth. When inhaling, the tip of the tongue gently touches the upper jaw. When inhaling through the mouth and teeth, the whole body must relax (as well as every inhalation). When I patted my hands on my shoulders, I was just full. Then breathe out the air with your nose, your legs will slow down slowly and your knees will bend into a high standing posture. At the same time, hands will slowly hang down to the front of the lower abdomen, palms facing down. At this time, the breath has just exhaled half. After stopping for half an hour, hold your breath quickly. You can't breathe when you hold your breath. The whole body is tight and hard, with ten toes firmly grasping the ground, legs firmly buckled, anus tightened (like a stool), and shoulders sunken. At the same time, the hands are slowly separated to the left and right, and the force is slightly downward, as if a thousand pounds of heavy objects wither to both sides, and when they are divided to the width of their feet, they just hold their breath (holding their breath for about 5 to 7 seconds). Then, your breath is expelled from your nose. At the same time, you can relax and stand, stay in the abdomen and breathe naturally twice. You don't have to prepare for half a minute, then do it again, and so on. With the improvement of skills, it is advisable to practice 49 times in the future.

Second, the double eagle Qi Fei

Everything is solid in front of the body, with the front legs bent and the back knees straight, forming a high lunge; Arms hang naturally at your sides. The whole body naturally relaxes, the tip of the tongue gently touches the palate, the eyes are gently closed, and the expression is serene, eliminating all distractions and staying in the abdomen. Raise your hands slowly in front of you, your fingers are naturally claw-shaped, shoulder-width, and inhale through your mouth. Raise your hands to shoulder level, then put down the umbilical cord, turn your palms up when you lower them to the front of your abdomen, turn your palms down when you raise them to your shoulders, and then slowly lower them to the front of your abdomen. Just when your breath is full, pause for half a second, quickly hold your breath, tighten your whole body, press hard with your hands, and have fun every day. Close your chest and abdomen, sink your shoulders, and clamp your ribs with your upper arm. Slowly push your hands back to the sides of your crotch and buckle your legs back and forth. When you hold your breath, you will exhale a third of the air through your nose. Then you will slowly pull your hands back about five centimeters, hold your breath for two to four seconds, and exhale one-third of the air from your nose. Then you will slowly pull your hands back to about five centimeters and hold your breath for two to four seconds. Finally, return to the preparation posture, breathe naturally twice, and start doing the second time. Repeat this exercise and exchange left and right lunges. With the improvement of technology, it is advisable to do lunges 25 times at a time.

5, overlord toast

Open your feet left and right shoulder width, cross your palms in front of your abdomen, hold each other up and down, with your left hand up and your right hand down, inhale, and cross your arms from bottom to top. When you reach the height of your head, turn your palms forward and your hands are about 25 cm away from your head. Keep your hands, continue to arc upward and to the left and right sides until you are shoulder-high and your palms are slightly downward; The upward momentum, the straight arms of both hands continue to droop to the sides of the body, and the forearms are drawn inward to the front of the abdomen. The elbow is bent at a right angle of 90 degrees, and the tip of the elbow is placed on both sides of the abdomen. Hands palms facing each other, fingers pointing forward. At the same time, my legs are bent, and my hands are falling in an arc and squatting into a four-sided position. At this moment, I am just full of inspiration; Pause for half a second, hold your breath quickly, turn your hands up at the same time, and clamp your ribs inward hard every two days, with the distance between your hands about16 cm; My mind is highly concentrated, and I want to stay in my abdomen. Hands seem to stand up slowly, knees straight, feet and toes firmly buckled, anus raised, abdomen closed, chest closed, whole body tightened, legs pushed up hard. When the legs stand straight, the hands are just raised to the level of the shoulders; The forearm of both hands slowly rotates inward, and the learning heart gradually turns to the palm forward. At this time, you just can't hold your breath, quickly release your breath from your nose and relax. Hands naturally droop to the hips, and then start to do it for the second time, so practice repeatedly, with the growth of skills, it is appropriate to gradually increase to 49 times.

Fourth, the dragon wags its tail.

First prepare to defend the abdomen for half a minute, then lie on your side, bend your left arm, support the ground with the ulnar side of your forearm, and make a fist with your left hand up; Straighten your knees and put your feet on the ground, with your right leg on top and your left leg on the bottom; Keep the whole body in an oblique straight line, put your right hand straight on your right hip, only support your weight with your left arm and feet, and gently touch the upper jaw with the tip of your tongue to eliminate all distractions. Start inhaling, and slowly rotate your body from right to left until your right shoulder is about to touch your left fist, fully inhale and lie prone. Then the body suddenly turned to the upper right and returned to the lateral position, and the gas was quickly discharged from the nose; When blowing, stick to the abdomen, lift the anus and shrink the yin, and go all out. Blow short and powerful, full of breath and sound, and keep your body straight. Then do it again, again and again. When the left side is finished, change to the right side. With the gradual improvement of skills, it is appropriate to do 25 times for the left and right arms.

Five, wild horse shaking

Stand with your body facing the wall, with your feet separated from the left and right, about two feet away from the wall, your hands folded behind your body, your palms facing back, and your right hand grasping your left wrist; Then, the upper body bends forward, the back is straight, bent into a 90-degree angle, and leans against the wall with the first inch of Baihui point in the middle of the head as the center (Baihui point: 7 inches in the middle of the back hairline, with the tip of the ear straight up and the head in the middle), and the face is facing the ground; Close your eyes gently, press the tip of your tongue against the upper jaw, relax, eliminate all distractions, inhale through your mouth and teeth, and keep Baihui point when inhaling. After inhaling, pause for half a second, and then rotate 90 degrees to the left around the waist and neck. The head can't leave the wall, and the movements of the lower limbs keep changing downwards. When the face turns to the left, spray it quickly with the nose, lift the anus and retract, and concentrate your thoughts on the abdomen. Keep the whole body in the original posture, and after inhaling through the mouth, keep a hundred sessions; Turn the waist and neck to the right by 180 degrees, so that the face faces to the right. At the same time, you can use your whole body to blow through your nose to lift your anus and protect your abdomen. Then inhale and turn left 180 degrees to bite the air, so turn the waist, neck and upper body around and practice repeatedly. With the improvement of skills, it is advisable to practice until about 25 turns in the future.

Sixth, the old man ascended the throne.

Stand with your back straight against the wall, and the distance from the wall shall be subject to the next four steps. Hands cross and overlap in front of the abdomen, inside the left hand, outside the right hand, palms inward; Keep your body upright, close your eyes gently, put the tip of your tongue against your palate, stay in your abdomen and relax. Start inhaling through your mouth, bend your arms upward from the front of your abdomen to draw an arc, and turn your palms outward and forward when you reach the level of your head; The upward trend continues. Continue to arc your hands upward and outward to the right and left straight arms. As for the shoulders, the palms of hands are down at ordinary times, and the legs bend slightly with the downward movement of hands; Hands continue to bend over and bend elbows in front of you in a cross, palms into fists. The fist eyes are inward, and at the same time, the legs are bent and squatted into a flat posture. At this time, the gas is just enough. Then, kick hard, bend your elbows to the back of both sides, and the whole back hits the wall; At the same time, use your nose to blow quickly, so that you can do your best, bow your head, close your anus and lift your yin. After spraying, you should use the rebound force of hitting the wall in time, push your body away from the wall, hang your hands on both sides of your crotch, and stand upright to prepare for the second time. During the whole movement, we must pay attention to the position of the field list and not be distracted. Repeated practice like this, with the growth of skills, should be gradually increased to 50 times in the future.

Seven, Xianke dust removal

Feet naturally spread around, slightly wider than shoulders; Straighten your arms from your sides to your shoulders, palms up, and start inhaling through your mouth. The body is centered on the pole, the upper body turns 90 degrees from right to left, the face is facing left, and the tip of the nose is aimed at the pants on the outside of the left leg. At this time, the gasoline has just been filled up. Then, bend your arm with your right hand and pat your left armpit with your palm, leaving your left arm unchanged; At the same time, suddenly cooperate with nasal spray, so as to make full efforts to lift anus and adduction. Then relax the whole body, inhale through the mouth and teeth, hold it horizontally with both hands, and twist it to the right around the waist 180 degrees. At the same time, blow your nose, close your anus, pat your right armpit with your left elbow, and hold things still with your right hand. Breathing always stays in the abdomen, then inhaling to the left and spraying air to beat the palm of the left armpit, and inhaling to the right to turn it into air to beat the palm of the right armpit. Do this five times, from the palm of your arm down to the soft rib five times, the left and right are the same; Then according to the same method of suction printing, take pictures of the lower abdomen from one palm to the breast from both sides for 5 times, and then according to the same method of suction printing and spray printing, alternately take pictures of the hands from the middle of the breast to the abdomen from top to bottom, with the left and right hands ***5 times. This is ***25 times, and it is advisable to do it twice and shoot it 50 times in the future.

Note: After practicing martial arts for one month, both hands should be covered with a sandbag filled with fine sand or mung beans (the length of the sandbag should be determined according to the size and strength of the palm of your hand, and a small belt should be sewn horizontally in the middle of the sandbag to prevent lending); After February. Fill the bag with half sand and half pebbles (round pebbles without sharp edges); After March, the bag should be filled with pebbles or small iron ore, not the front list; Practice until you can hit your body with a stone bag and feel no pain, and you will start to have a fire.

Eight, dragonfly water

Stand with your legs straight and naturally close to your knees; Hands hang down on the left and right crotch of the body, fingertips down, palms inward; Relax the whole body, gently touch the upper jaw with the tip of your tongue, and eliminate all distractions. Then lift your feet back. Try to keep your legs straight before landing. The soles of your feet bounce vigorously and inhale at the same time. When bouncing, turn left, twist and bounce three to five times, rotate once, and just turn back to the original position. At this time, the air is full. Both feet touch the ground at the same time, toes touch the ground first, and at the same time blow hard all over the body. Then do it again. Keep practicing like this and turn left and right alternately. With the improvement of your skills, you should turn left and right and bounce 25 times each.

Nine, the cat catches the mouse

Legs together, elbows straight left and right, prone on the ground, toes, palms and face facing the ground; Relax the whole body, gently press the tip of the tongue against the upper jaw, eliminate all distractions, stay in the abdomen, and then inhale from the gap between the mouth and teeth. When the inhalation is almost full, push your hands and elbows inward to recover, and let your waist and chest stand off the ground. The whole body should be straight and your body should not leave the ground, about 5 inches. At this time, the breath is full, then the hands and sides are relaxed (sliding), and the chest and abdomen are pressed to the ground; At the same time, spray it out quickly through the nose, close the anus with all your strength and lift it up. After spraying, the whole body naturally relaxes, and then do it again. Practice repeatedly. With the improvement of skills, it is advisable to do it 56 times in the future. During the whole exercise, we should always pay attention to the idea of focusing on the abdomen.

Ten, the tiger forages.

Open your feet left and right, bend your knees and squat into a standing position; Hands on the left and right sides of the waist, fists up, elbows back. The big toe of both feet is lifted and tilted upward, and the other eight toes scratch the ground; When inhaling, the whole body relaxes. After inhaling fully, blow hard through your nose all over your body. At the same time, you should clench your fists hard, grab the ground with eight toes and lift your anus. The whole exercise process is always intentional. If you practice repeatedly like this, it is advisable to practice 50 times in the future.

Eleven, two instruments and two peaks

Sit on a double dish, a single dish or a loose dish with your legs bent; Bend your hands in front of your abdomen, cross your fingers and put your palms up; The whole body naturally relaxes, the tip of the tongue touches the upper jaw, the eyes are lightly closed, all distractions are eliminated, and the abdomen is kept. Then inhale through your mouth and keep your head big; After inhaling, buckle your hands and bend your elbows in front of you. Your palms should stick to each other, and your fingers should hold the back of your hand. The thumb should be as high as the tip of the nose, about three inches away from the nose, and your arms should be clamped. At the same time, your whole body should suddenly blow through your nose, lift your anus, and guard your abdomen in the center of your abdomen. Then, after the jet, the whole body relaxed in time and began to inhale, meaning to keep the meeting; When the air is full, the air is quickly ejected from the nose. At the same time, the hands and forearm are forcibly lifted to both sides, and the palms are lowered to the breast level in front of the chest, with the palms facing outwards and the thumbs facing downwards. Then the hands slowly descend to the front of the abdomen, and at the same time, the mind circulates the qi downward in the abdomen, and the whole link is relaxed and natural. Repeated practice like this, with the growth of skills, it is appropriate to do 50 actions in the future.

Second, hold the moon in your arms.

Feet are slightly wider than shoulders, knees are straight, hands are naturally hanging at both sides of the body, palms are inward; The whole body is upright, Baihui point forms a vertical line with perineum, breathing naturally, eliminating all distractions, and touching the palate with the tip of the tongue. Cross your hands and inhale to the front of your abdomen, then draw an arc straight up until you are at the same height as your head and your palms are forward; The upward trend will not stop. When the arms are separated to the left and right to shoulder height, the palms are down. The palm is surrounded by both sides to the front swing arm, and the palm is inward, aiming at the abdomen. Fingertips of ten fingers are opposite, two arms are spherical, and the palm is about one inch away from the abdomen. Meanwhile. Slowly bend your knees and squat into a high-step posture, with your legs and arms around you? Potential, tiptoe forward. At this time, the breath is full, stop breathing (neither breathing nor breathing), relax the whole body, fold your hands inward, palm up when you are close to the lower abdomen, and keep your fingertips in a relative state. The palm movement continues to bend the arm to the heart socket, and the elbow tip faces left and right; Stand up straight with your legs slowly. Don't breathe or suck. Then, palm down, swallow, and spit together; When swallowing, hold the ground tightly with ten toes and lift the anus inward. After the breath is swallowed, the whole body immediately relaxes and spreads outward, exhales, and the palm slowly falls forward from the heart socket with the exhalation, and then does it for the second time. Repeated practice like this, with the growth of skills, it is appropriate to practice 50 times in the future.

Matters needing attention

To practice this skill well, it is necessary to practice it according to the requirements of skills and precautions, otherwise it will not only fail to achieve the goal, but also be prone to deviation.

1. It is best to practice from 3 am to 6 am and from 5 pm to 8 pm. You can practice once in the morning and once in the evening, or you can arrange it according to your working hours.

2. Practice after meals 1 hour. You should rule out defecation before practicing, and you can't practice when you are hungry and full.

3. When practicing, don't be nervous, or eager for success, and don't bend your head and stretch your neck, so that the internal gas can't pass, which is easy to cause dizziness.

4. It is not allowed to practice other kinds of Qigong when practicing. Because each qigong has its own meridian route, practicing several methods together will make the internal qi in the body interfere with each other and easily lead to deviation, but static practice can be practiced.

5. Be sure to be quiet when practicing, and don't be distracted by outside interference. Don't be distracted.

6. Practicing must be vigorous and vigorous. It is forbidden to practice after sexual intercourse, refine qi, dig the mother of qi, and injure sperm.

7. It is forbidden to practice after drinking. Practicing at this time is bound to hurt your health and make mistakes.

8. Don't practice at noon. Noon refers to the noon from ll to 1, and noon refers to the evening from ll to 1.

9. It is forbidden to practice or wear wet clothes in the rain and thunder.

10, when practicing, you must strictly follow the requirements of the practice method. You are not allowed to increase or decrease the number of exercises at will. Your thoughts should be highly concentrated, both inside and outside. When you rush out of your abdomen with your hands, don't accidentally pass through meridians and acupoints, but just guide qi quickly and naturally.

Ll, after practicing this skill, you should not use cold water and cold towel to wipe your sweat and body, but you must use towel or hot water to wipe your body. You are not allowed to take a cold bath or swim for an hour.