The first paragraph: momentum
Beginning is the first step of Baduanjin, which can help us adjust our breathing and posture. Stand up straight, with your feet shoulder-width apart, your hands drooping naturally and your body relaxed. Inhale and slowly raise your hands to your chest, palms facing each other and fingers slightly bent. When inhaling, pay attention to breathing with the abdomen to make the breath deeper.
The second paragraph: rubbing the abdomen.
Rubbing the abdomen can help us promote digestion and blood circulation. Cross your hands on your abdomen and rub your abdomen vigorously, alternating clockwise and counterclockwise. Take a deep breath at the same time, take a deep breath and let the breath run through your body.
The third paragraph: support the triple energizer.
Supplementing Sanjiao can help us regulate the function of viscera and enhance immunity. Hands droop naturally, slowly lift to the top of your head, palms up. Take a deep breath at the same time and feel the flow of breath from the head to the abdomen. Then, exhale slowly and put your palms back in place.
The fourth paragraph: lunge to hold the ball
Holding the ball lunge can help us strengthen our leg strength and balance. Step forward with your left foot, bend your front knee, lift your right heel off the ground, and put your hands on your chest. Take a deep breath at the same time and feel the flow of breath from the abdomen to the chest. Then, exhale slowly and return your feet to their original positions.
The fifth paragraph: open the bow left and right
Opening the bow left and right can help us exercise our back and shoulder muscles. Feet shoulder-width apart, hands drooping naturally. Slowly extend your left arm to the left and extend your right arm at the same time. Then, slowly retract your arm and return to your original position. While the arms are stretching and contracting, inhale deeply, exhale slowly and feel the flow of breath.
The sixth paragraph: twist left and right
Twisting from left to right can help us relax our spine and improve our flexibility. Feet shoulder-width apart, hands droop naturally. Twist your upper body slowly to the left and turn your head to the left at the same time. Then, slowly return to the center and twist to the right. While twisting, inhale deeply and exhale slowly, so that the breath runs through your body.
Paragraph 7: Bend down and probe your feet.
Bending down to detect our feet can help us stretch our waist and leg muscles. Feet shoulder-width apart, hands droop naturally. Bend down slowly and try to let your fingers touch your toes. Then, slowly return to the standing position. While bending over and straightening, inhale deeply and exhale slowly, so that the breath runs through your body.
Paragraph 8: Closing the momentum
Gathering momentum is the last step of Ba Duan Jin, which can help us balance our breath and energy. Stand up straight, with your feet shoulder-width apart, your hands drooping naturally and your body relaxed. Inhale and slowly raise your hands to your chest, palms facing each other and fingers slightly bent. When inhaling, pay attention to breathing with the abdomen to make the breath deeper. Then, exhale slowly and put your palms back in place.