Keep your feet together, straighten your body, breathe evenly, slender and deep,
The eyes are relaxed and the heart is calm.
Step 2, adjust your body and sink your shoulders, and raise your heels slightly before turning your wrist.
Turn your palm down and press your toes to grab the ground. Push your palm before turning your wrist.
2, the first type-bow: when the arm is extended, the hand is the Taiyin lung meridian: (inside the shoulder) Zhongfu point-(elbow fossa) Chize point-(thumb end) Shaoshang point turns the palm obliquely and slowly extends, bending the elbow and standing the palm to Yunmen.
Expand your chest, open your palms and close them again. Turn around and keep stretching your arms.
Hold one palm forward, pull the same hip with the other hand, look up at the front and above, relax your limbs and straighten up.
3. The second type-back introduction: when arching the back, the large intestine meridian of the hand Yangming: (the tip of the index finger) Shangyang point-(outside the elbow) Quchi point-(on both sides of the nose) Xiang Ying point.
Turn your arms to your palms, bend slowly, lift your heels, palms facing each other.
Turn your hands and swing your arms forward.
Squatting on the back of the back seat with one leg, getting up and pressing down to show your charm,
Keep your eyes on the distance, don't use your strength to take your steps back.
4. The third type-bathing: when the arms are drooping, the stomach meridian of the foot Yangming: (face) bears air pockets-(ventral) Tianshu point-(lateral tibia) Zusanli point-(toe) Lidui point.
Stand with your feet astride, squat with your legs, put your hands flat and push your hips.
The palm of your hand is relatively like holding the ball, and then turn around with your arms.
Head up, arms up, hands down, shoulders down,
After a stomach meridian, the true qi fills the roots.
5. The fourth style-Dragon Lantern: When both hands are raised, the spleen meridian of foot Taiyin: (big toe) Bai Yin point-(inside of knee joint) Yinlingquan point-(armpit) Dabao point.
Raise your palm, insert your legs diagonally, squat, stretch your arms, bend your elbows, and palm roots.
Look at the lotus slowly rising, hands and arms outstretched.
Under the audience's chin, lift the heel with the palm of your hand.
Press your palms with both hands and click on the big bag to pause.
6. The fifth type-bird extension: When swinging the arm sideways, the heart meridian of the hand is Shaoyin: (armpit) Jiquan point-(elbow) Shaohai point-(little finger end) Shaochong point.
Turn your arms inward and then stretch forward, rubbing your ribs and leaning back.
The wheel arm is tilted up and pressed down, and the head is slightly tight.
Inhale, abdomen and spine swell, arms sink and get up,
Dredge the meridians and take the heart meridian, with gentle movements and smooth qi and blood.
7. The sixth type —— Abdominal introduction: point at Shu with little finger, point at Huan tiao with thumb, and point at Tinggong (ear) when palm is supported by both hands.
Stand in parallel, stretch your arms horizontally, inhale and abduct, exhale and squat,
Turn your hands to adjust your head, bend your knees and squat.
Adjust the rotation and extension of your arms, push up and down and then push your hips.
After expanding the shoulder, use internal strength, and the finger points should be aligned.
8, the seventh type-strabismus: when the toes hook the ground, the bladder meridian of the foot sun: head-back-(armpit) Weizhong point-(toe end) to Yin point?
Lift your palm forward and turn around, rubbing your ribs and arms upward.
Lift your legs and kick forward easily, with your upper body straight and your feet tight.
Pull back your shoulders, stretch your body, and look up at your feet.
Hands and feet move with the whole body, intended to guide the whole body.
9. The eighth type-pulling the waist: when both hands are lifted, the kidney meridian of foot shaoyin: (plantar) Yongquan point-(inside of knee joint) Yingu point-lower edge of clavicle (Yufu point).
Walking and standing, hand rubbing, massage and pulse backward,
Push your hips to your feet, turn your head, lift your shoulders and twist your upper body.
Straighten your arms, palms and back, tuck in your abdomen, arch your back, and get up again.
Up and down should be coordinated, the whole body should exercise and maintain the kidneys.
10, the ninth type-Yin Fei: When you turn your head and look down, the pericardium meridian of the hand jueyin: (in the chest) Tianchi point-(in the horizontal stripes of the elbow) Quze point-(in the middle finger) Zhongchong point?
Keep pace, stretch your arms horizontally, rotate your arms to look at your palms,
Slowly lift your body and lean, with your arms corresponding to the outside.
Turn your head, turn your hands and squat, slowly coordinate and be flexible,
It looks like geese flying in the sky, so it's not boring to adjust your breathing.
1 1, the tenth type-crane dance: when pressing and pushing, the three jiao meridians of hand shaoyang: (finger tip) Guanchong point-(elbow) Tianjing point-(head and face) Sizhu point.
Swing your arms horizontally, turn around and squat slightly,
Push your palms out, turn your head, bend your elbows, cross your hands, and then squat down.
Push the two palms slowly and coordinate the movements evenly.
Cranes rise and fall, spread their wings and dance, and their shoulders and arms move up and down.
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Slowly stretch your arms forward, raise your arms, and lean back at your sides.
Head up, arms up, hands turned over, shoulder straps, arms to palms.
Put your hands down, lift your heels, press your waist and lift.
Kneel down, push down, sink your arms and get up.
13, the twelfth type-overlapping yin: when the palm is upward along the inner side of the lower limb, the liver meridian of foot jueyin: (toe end) Dadun point-(knee joint) Ququan point-(ventral side) Qimen point?
Stand up straight step by step, and swing your arm down to move your center of gravity.
Fold your arms forward, palms down, and then lean over.
Put your palms together, bend your knees, hold your breath with your hands, and then get up.
Palm down, put it in front of your abdomen, stand naturally and breathe evenly.
14. Retraction: Compare the palms of both hands with acupoints such as Zhongshan (chest), Zhongwan (upper abdomen) and Shenque (lower abdomen) in turn, and then press the palms to keep the spring on time.
Mawangdui profile is suitable for the crowd;
It is a set of qigong which is easy to learn and practice, and has strong medical fitness pertinence. It is very suitable for health care and disease relief treatment of spine, thoracic vertebra and lumbar vertebra stiffness. Beginners often practice physique first, but they can't skillfully integrate into the direction of meridians, and coordination needs a long process.