Preparation type:

Step with your left foot, shoulder width apart; Kneel down, palm front abdomen;

Calm and breathe naturally; Peace of mind, stay in dantian.

First, two hands hold the triple focus of justice.

Support and fall; Support and fall; Support and fall;

Support and fall; Support and fall; Up, down.

Second, the left and right bows are like vultures.

Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace;

Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace.

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

Lifting; Lifting; Lifting;

Lifting; Lifting; Lift and fall.

Four or five strains look back after seven injuries

Get up, turn around, turn positive; Get up, turn around, turn positive; Get up, turn around, turn positive;

Get up, turn around, turn positive; Get up, turn around, turn positive; Get up, turn around, turn positive.

Five, wagging your head and getting angry

Push up and down;

Right, left, wagging your head; Lean left, turn right, shake your head and wag your tail;

Right, left, wagging your head; Lean left, turn right, shake your head and wag your tail;

Right, left, wagging your head; Lean left, turn right, shake your head and wag your tail;

Lift it.

Six, two hands to climb the foot and strengthen the kidney and waist

Lifting, pressing, reverse threading, automobile transportation, and foot climbing; Lifting, pressing, reverse threading, automobile transportation, and foot climbing;

Lifting, pressing, reverse threading, automobile transportation, and foot climbing; Lifting, pressing, reverse threading, automobile transportation, and foot climbing;

Lifting, pressing, reverse threading, automobile transportation, and foot climbing; Lifting, pressing, reverse threading, automobile transportation, and foot climbing;

Lift it.

Seven, save fist strong light to increase strength

Fist;

Make a fist, stare, grab and recycle; Make a fist, stare, grab and recycle;

Make a fist, stare, grab and recycle; Make a fist, stare, grab and recycle;

Make a fist, stare, grab and recycle; Make a fist, stare, grab and recycle.

After eight or seven lumps, all diseases disappeared.

Lift your heels and point your feet; Lift your heels and point your feet; Lift your heels and point your feet;

Lift your heels and point your feet; Lift your heels and point your feet; Lift your heels and point your feet;

Lift your heels.

Receipt:

Put your hands together in front of your abdomen;

Pose peacefully and relax; Breathe evenly and sink into the abdomen.

Health Qigong Baduanjin Action Guidance Password

O, preparatory type

Stand with your feet apart and parallel, and the horizontal step should be shoulder width.

The head is straight and loose, and the knees are slightly bent to the toes.

Press the palm of your hand down on your arm, and your fingers will straighten naturally.

Concentrate on pranayama, droop your eyes, breathe silently, and keep your abdomen.

First, two hands hold the triple focus of justice.

Hold the sky with your palms up before crossing the lower abdomen.

The left and right hands dial the clouds separately, and the two hands hold the reduction.

As the air moves slowly, inhale and exhale,

When you exhale, stop for a moment and let it be natural.

Second, the left and right bows are like vultures.

Cross your hands on your left chest and squat steadily.

Pushing left and pulling right is like archery, with the left index finger pointing to the sky.

Turn right at the waist, cross your hands on your right chest,

Push right and pull left to observe your fingers and restore your hands.

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

Hands crossed, palms facing the sky, upper right and lower left arms holding circles,

Turn your right palm to the sky and your left palm to the spleen.

Walk with your palms along the stomach meridian and press the armrest for one cycle.

Breathe and suck your feet, don't use force, then go back to Tian Dan and close your palms.

Four or five strains look back after seven injuries

Hold the palm like a tray, turn the palm to seal and press the arm to rotate inward.

Turn your head to the left and discharge the air into the spring.

When you exhale, calm down and put your arms back in the air.

Keep running in pairs and take the gas back to dantian.

Five, wagging your head and getting angry

The lunge is optional, and the palms are on the knees.

The head should leave with the exhalation, but the eyes should look at the right toe.

Inhale and return to the right, shake your head and squint at your left toe.

Therefore, the practice of going back and forth with qi means that qi can't float.

Six, two hands to climb the foot and strengthen the kidney and waist

Feet one step wide, hands flat in front of the lower abdomen.

Divide equally, turn left and right, inhale between waist and support,

Type with gas to determine the depth, exhale, bend over, turn your feet around,

Don't use gestures to guide hard, relax your waist and abdomen and keep the spring.

Seven, save fist strong light to increase strength

Squat down with your eyes wide open, fists tied to your chest,

The fist leads the internal qi to rotate with the waist, and the two arms rotate back and forth.

Inhale, retract, exhale, turn left and right to see the fist,

Take back your chest with two fists and press your feet to restore.

After eight or seven lumps, all diseases disappeared.

Stand with your legs side by side, your toes leave, and your toes are lifted by your heels.

Exhale on it and press it on your hand. Exhale for a week.

Repeatedly * * * seven times, the whole body qi returned to the abdomen.

The whole body is relaxed and trembling, and the natural breathing state is pleasant.

Nine. Acceptance:

Hands crossed in front of the abdomen, posture peaceful and relaxed.

Breathe evenly and naturally, and sink into the abdomen.

When you recite, you can think from top to bottom, imagine the exercise of different parts of the body and different viscera by each movement, imagine it in your mind, and do subtraction: 1 adjust triple energizer, practice chest enlargement (liver and lung), adjust spleen and stomach in the middle, look back at strain, shake your heart, climb your feet to strengthen your kidney and waist, save fists to strengthen your strength (kidney and liver), and look back.

Boya Tang Zhu 20200825

Join hands with Tanabata and eight fitness tapestries. Singing 9,000 laps makes you happy.