Yijinjing is a complete set of routine exercises. In practice, you can also practice a whole set of movements or a single movement selectively according to your health and physical fitness. According to the original requirements of Yijinjing, "three tours a day" is appropriate for beginners. Namely: morning, noon and evening. However, the pace of life in modern society is very different from that in ancient times, so it is difficult to insist on "traveling three times a day". The author puts forward through practice: 65438+ 0-2 times a day, and practice twice each time. First of all, the daily trip is 1-2 times, that is, once in the morning and once in the evening. Morning exercise has good air and relatively stable mood, which is the prime time for practice. Practice at night, and after a day's work, you have enough free time, which can better promote sleep after practice. If you practice every morning and evening, it is feasible as long as you persist. Secondly, practicing Yijinjing twice every time is because Yijinjing is a highly coordinated practice method of meaning, qi and shape. From the point of view of exercise physiology, Yijinjing belongs to low-intensity exercise, and it has certain exercise value for internal organs only once, but it can get better exercise effect twice each time.
Practice points:
First, relax, and practice the unity of form and meaning. This method requires mental relaxation, calm consciousness and no additional concept guidance. Usually, I don't want to keep a certain point or a certain part of my body, but I want my thoughts to change with the movement of my body. That is to say, in practice, we should focus on adjusting the body, guide the movement of Qi with the change of movement, make the mind follow the shape and the spirit follow the shape, and play the role of fitness and health preservation. At the same time, in some actions, we should properly cooperate with conscious activities. For example, when "Wei Tuo presents the third potential" with his hands up, he is required to observe with his mind and pay attention to the two palms; In "Fighting for Stars", it is required to look at the palm of your hand, which means to store the life gate at your waist; The palm of your hand is required to be kept when exploring the claws of Qinglong. Other actions do not need to cooperate with meaning, but need to cooperate with the conscious thinking activities of images. For example, when you press down and lift up in the "three-fixed landing potential", your palms are like holding heavy objects; When you stretch your shoulders and support your palms in the "claw-bright wings", your palms feel like mountains; When pulling "after pulling nine oxtails", two arms are like pulling oxtails; When the spine bends and stretches in a "bow posture", you should experience the curling and stretching movement of the upper body like a hook. These all need to follow the will, and the mind should be light, as if there is nothing, and it should not be deliberate and persistent in consciousness.
2. Breathe naturally. When practicing this technique from beginning to end, it is required to breathe naturally, softly and smoothly, without breathing or stagnation, which is conducive to physical and mental relaxation, calmness and coordinated physical movement. On the contrary, if you don't use natural breathing, but cling to deep, long, soft and slow breathing, three phases of "wind", "asthma" and "qi" will be produced in the process of cooperation with guiding actions, that is, breathing with sound (wind phase), silence in the nose (asthma phase) and silent stagnation but flapping in the nose (gas phase). In this way, practitioners will not only get no benefits, but will be upset, and it will be difficult to relax and coordinate their movements, which will affect the fitness effect. Therefore, when practicing this method, we should give priority to natural breathing and maintain a soft and harmonious relationship between movement and breathing. In addition, in some links of the achievement method, we should also actively cooperate with the movements for natural breathing or natural inhalation. For example, in "Wei Tuo offers the third potential", he naturally inhales when his palm is lifted; Breathe naturally when you pull your arm. In "Nine Ghosts Draw a Sword", you naturally inhale when you spread your arms and expand your chest, exhale naturally when you loosen your shoulders and close your arms, and inhale naturally when you get up and open your arms; In Claws and Wings, when two palms are pushed forward, they naturally exhale, and so on. Because the human thorax will expand or contract with these movements, it will expand when inhaling and contract when exhaling. Therefore, when practicing this technique, you should naturally inhale or exhale in coordination with your movements as your chest expands or contracts.
Third, combining rigidity with softness, combining reality with reality, having rigidity with softness, and constantly transforming rigidity with softness; There are tightness, looseness, heaviness and lightness, which is the dialectical relationship of the unity of opposites of Yin and Yang. For example, in the "back-pulling nine-headed oxtail trend", the adduction rotation of both arms gradually pulls to the stop point, which is firm and true; Then the body rotates with the waist to drive the arms to extend until the next arm is pulled back, soft and empty. Another example is the "claw and bright wings", when the palm stands on the chest and spreads the shoulders, the tension of muscle contraction increases to rigidity and reality; The shoulders are relaxed, and when the arms are extended, the muscles of both arms contract isotonic, and the upper limbs are relaxed and soft; When the arm reaches the top and the external support feels as heavy as a mountain, the muscle tension increases again and becomes stiff and real. These movements require the practitioner to relax properly after exertion and be firm after relaxation. In this way, there will be no mechanical, stiff or powerless relaxation in the action. Therefore, when practicing this method, we should try our best to suit the actual situation and combine rigidity with softness. There should be a distinction between rigidity and softness, and between emptiness and reality, but the exercises should not be absolute combination of rigidity and softness, but should be combination of rigidity and softness, which means combination of rigidity and softness. Otherwise, if you push too hard, you will have a clumsy and stiff force, which will affect your breathing and destroy your calm mind; If the movement is too "soft", it will be weak and lax, and it will not play a good role in fitness.
Step by step, practitioners of different ages, constitutions, health conditions and physical conditions can flexibly choose the range of activities or postures of various movements according to their own actual situation when practicing this skill with individual movements and pronunciations, such as the range of kneeling and squatting in the "three-fixed landing posture" and the choice of whether to land the ten fingers in the "crouching tiger and pouncing on food posture". Practice should also follow the principle of from easy to difficult, from shallow to deep, step by step. In addition, in the process of practicing some specific movements, this method requires pronunciation when exhaling (but no sound is required). For example, in the "three-fixed landing potential", when the body squats and the palm is on time, it is required to cooperate with the action to spit "hi" sound, so that when squatting, the gas can sink to the abdomen, and the gas will not reverse to the head due to the tension of the lower limbs; At the same time, spitting "hi" sound and sinking abdomen can play a role in strengthening the kidney and strengthening the abdomen. Therefore, in this posture, it is required to exhale and exhale, and pay attention to the mouth shape. "Hi"' s mouth is slightly open, and the voice is coming from the throat. The upper lip is pressed against the gingival point, and the lower lip is loose, not at the pith point. This is the special feature of "interest adjustment" in this law.