This skill can be used as a basic skill for practicing other qigong. Healthy people can practice this skill.

Enhance physical fitness and prevent diseases; This is an ideal way for the infirm to recover. Relaxation belongs to static work, easy to learn and practice, and not easy to deviate. This is a new kind of work, focusing on physical and mental relaxation. In terms of practice methods, you should focus on the parts you want to relax when inhaling, and leave your mind on the parts you want to relax when exhaling, and meditate on the word "loose" to experience the feeling of relaxation. Posture, beginners use supine or reclining; Skilled practitioners can practice relaxation while standing on piles and moving. In breathing, we usually use natural breathing.

2. Internal culture

It was compiled and summarized by Mr. Liu, and now it has become one of the main schools of Qigong. This work pays attention to pranayama, has strict requirements on breathing, and combines silent sentences to induce quietness, thus closely combining the regulation of breathing with quietness, and has the characteristics of brain quietness and visceral movement. Generally speaking, internal strength training starts from the lateral posture, and sitting and lateral posture can cooperate with each other or be used alone. The breathing method of internal practice is more complicated, which requires the cooperation of four movements: breathing, pause, tongue movement and meditation. Try to breathe naturally, try to keep it deep, long, thin and even, and don't hold your breath to avoid deviation. If you care about punctuality, you should naturally observe it. Consciousness can't be too concentrated, but it can't be maintained unconsciously.

Be strong

Liu is a famous qigong master who absorbed the essence of folk kung fu, Buddhism, Taoism and Confucianism and made a comprehensive arrangement. Its characteristics are basically the same as internal strength training, which belongs to static kung fu, but it has its own characteristics in breathing and posture, such as sitting cross-legged and standing on piles. Its functions can be summarized as: benefiting qi and strengthening body, strengthening body and preventing diseases, and prolonging life.

4. Health care work

It is an exercise from the outside to the inside. It is a health massage therapy based on practitioners massaging different parts of the body with their own hands, supplemented by breathing and mental activities. This skill is simple and easy to operate, and its function is mild. It is especially suitable for the elderly and patients with chronic diseases, and it is also an effective way to protect and beautify the five senses. As Sun Simiao said: "It can make the body comfortable, the face bright, the hair moist, the eyes and ears smart, the taste delicious, the body strong, and all diseases go."

5. Palm Five Elements

It is a health-preserving and disease-removing technique handed down from Wutai Mountain, which is characterized by three tones. Combination of dynamic and static, combination of rigidity and softness, change of reality and excess, complementary elasticity and comprehensive exercise. Five elements of palm include warm-up activities and five exercises of pushing, stretching, patting, pinching and touching. You can choose and practice the corresponding exercise according to your own illness or according to the four seasons' health preservation, or you can practice it all in sequence. The specific implementation method is as follows:

① Preparation activities before work. Take off your coat, relax your belt and relax yourself; Tap your teeth 36 times and stir your tongue in your mouth 36 times; Tenshindon was swallowed three times, and sent to the navel abdomen with the mind; Comb your hair with your fingers several times, rub your palms relatively hot, and then dry clean your face 36 times.

② Push method. Belonging to wood, corresponding to liver, say the word "shh" silently. Stand, feet parallel, shoulder width, knees slightly bent, arms drooping, wrists bent, palms up, fingertips facing each other, close to the lower abdomen; Inhale slowly through the nose, and it is recommended that the clear air rise from the big toe of both feet along the liver meridian on the inner thigh to both sides; At the same time, move your hands up slowly like objects until your chest is parallel to your shoulders. Meditate the word "hiss" by exhaling, suggesting that the turbid qi is exhausted, and the clear qi drops from both sides along the liver meridian to the big toe; At the same time, palms are reversed, palms are forward, fingertips are upward, hands are slowly pushed forward to the left with exhalation, and the left foot takes a step forward to the left, in a lunge, with the center of gravity on the bent left leg and the right leg straight; At the end of exhalation, the palms are reversed, the fingertips are opposite, the left leg is retracted to the front of the lower abdomen, the right knee is also extended, the center of gravity moves to the right leg, and then inhalation begins. Repeat this for 5 ~ 10 times to retract the left leg; Change your right foot and step forward to the right, and repeat 5 ~ 10 times. When doing massage, the movements should be slow, the breathing should be gentle and natural, the eyes should be fixed on the hands, and the wrists should be flexed slightly, which makes the fingertips feel numb and short of breath. The mind implies that the qi and blood will rise and fall along the route of the liver meridian, and the big toe will be slightly upturned when inhaling, which is easy to get angry.

③ Extension method. Belong to the fire, correspond to the heart, and say the word "ah" silently. The preparation posture and action are basically the same as the pushing method, but when inhaling, it implies that the breath is clear from the inside of the little finger to the chest along the heart meridian route; When exhaling, say the word "ha" silently, suggesting that the turbid qi is exhausted, and the clear qi is scattered to the little finger along the heart meridian. At the same time, the palm is pushed out like a monument, moving slowly from left to right. When exhaling, squat down with your legs straight, palms up, fingertips facing each other, and hands down to the front of your lower abdomen; Start inhaling again and repeat for 5 ~ 10 times; Retract the left leg first, then the right leg, stretching from right to left, and repeat 5 ~ 10 times. When you exhale by stretching, you should not only recite the word "ha", but also keep the "Laogong point" on the inside of the palm and the tip of your little finger. Hit the "less" point, and your fingers will straighten out and tilt upward, resulting in a limp and numb sense of gas. Your waist should be straight, your torso should move in a circle, and your hands should move left and right.

(4) Pressing method. Belonging to the earth, corresponding to the spleen, say the word "shout" silently. Prepare posture by pushing; With the inhalation of the left leg, bend your knees, raise your thighs as far as possible, and point your toes down, suggesting that clear air rises from the inside of your big toe along the spleen meridian inside your leg to your abdomen; At the same time, when the left hand is bent, the palm is up, the five fingers are close together, and it is naturally slightly curved. Take the elbow as the axis, move from the right side of the lower abdomen upward to the left until it is normal with the line of sight, and turn the palm to the face; Meditate the word "shout" with the exhalation, suggesting that the turbid gas is exhausted and the clear gas flows down the spleen meridian on the inner thigh; At the same time, take a step forward with your left foot and turn your left palm forward and left. Draw a circle down, go down to the front of the lower abdomen, and then fold your hands up under the back of your right hand; When inhaling again, change your right hand and right leg, and start the movement at the same time. Do this alternately for 5 ~ 10 times, and then do it backwards for 5 ~ 10 times. When doing massage, the hands, eyes, head, legs, breathing and thoughts should be coordinated.