Baduanjin Qigong/Baduanjin
Hold the triple energizer with both hands and bow left and right like vultures.
Regulating the spleen and stomach requires a single lift, and five strains and seven injuries look back.
Shake your head and wag your tail to get rid of heart fire, and climb your feet with both hands to strengthen your kidney and waist.
Save your fist and bright light to increase your strength, and everything behind will disappear.
1. Stand naturally, put your hands on the triple energizer, put your feet flat, shoulder width apart, hold your chest out and relax your waist. Look up, mouth to mouth, calm your mind, breathe, and sink your stomach. Raise your hands slowly to the top of your head, palms up, and lift them hard, and your heels will fluctuate with the lifting of your hands. After several lifts, palms of both hands are down and slowly pressed to the lower abdomen along the front of the body.
2. Open your bow left and right and stand naturally like a sculpture. Take a step to the left with your left foot, squat down into a riding step, put your hands on the outside of your hips, and then draw an arc from your chest up to your chest level. Pull the right hand to the right to the level of the right chest, about two punches away from the breast, which means to tighten the bowstring and open the bow like a full moon; Hold the sword tactic in your left hand, stretch it out to the left, turn your head to the left with the heat, and stare into the distance through your left index finger, indicating that you have a bow sword in your hand, waiting for the opportunity to shoot. After a short pause, immediately lift your body up, then pull your hands down to your chest, and at the same time take back your left leg and resume your natural standing. This is the left hand and right hand. Switch left and right a dozen times.
3. To regulate the spleen and stomach, you must stand up naturally, slowly lift your left hand from your side to your head, palm up, forcibly lift it to the left, and press the connection with your right hand. After lifting it several times, the left hand slowly falls along the front of the body and returns to the side of the body. The right hand lifting action is the same as that of the left hand.
4, five strains and seven injuries look back and stand naturally, feet are shoulder-width apart, hands naturally droop, calm down and breathe, and sink into the abdomen. Turn your head slightly to the left and look at the left rear. After a pause, slowly turn right, then look at the right rear, pause for a while, and turn right. So many times.
5. Shake your head and tail, spread your feet evenly, and kneel down to form a "riding step". Keep your upper body straight down, lean forward slightly, look straight at your eyes, press your hands on your knees and support your elbows on the outside. With the waist as the axis, the head and spine should be straight. Swing the trunk to the left and front, bend the left arm, straighten the right arm, and support the outside of the elbow arm. The head is perpendicular to the left knee, the hips are supported to the lower right, and the right toes are visually observed. After a short pause, swing to the right in the opposite direction. It was repeated more than ten times.
6. Climb your feet with both hands and strengthen your kidneys. Keep your feet flat and shoulder-width. Hold your arms flat on your side, slowly lift them to the top of your head, palms up, and lift them up. Pause for a moment, straighten your legs, lean forward with your waist as the axis, hold your feet with your hands, pause for a moment, slowly straighten your body, raise your hands above your head, straighten your arms, palm forward, and then slowly fall to one side from both sides.
7. Raise your fist and glare to increase your strength. Spread your feet horizontally and squat under your knees in a "knife step". Hands clenched, eyes down. Hit the left fist forward, turn your head slightly to the left, stare at the distance through the left fist, and pull the right fist back. Form a kind of "competition" with the left fist attack. Then, take back your left fist and hit your right fist. The main point is the same as before. It was repeated more than ten times.
8, the back is seven convex to eliminate the disease, the feet are close together, the legs are upright, the body is relaxed, the arms are naturally drooping, the fingers are close together, and the palms are forward. Then press your hands flat, raise your heels, pause for a moment, and land your heels. Practice repeatedly for more than ten times.
Characteristics of "Baduanjin" Technology
The exercise intensity and movement sequence of Baduanjin conform to the laws of kinematics and physiology, and belong to aerobic exercise, which is safe and reliable. The whole set of techniques increases the preparation potential and acceptance potential, making the routine more complete and standardized. The characteristics of the achievement method are mainly reflected in the following aspects.
First, soft and slow, round and coherent.
Flexibility means that when practicing, the movements are not rigid and relaxed. Slow, refers to the practice when the body's center of gravity is stable, and the actual situation is clear, light and slow. Circular motion means that the action route is arc-shaped, not angular, not straight and not straight, which conforms to the natural bending state of human joints. It drives the limbs to move with the spine as the axis, follow up and down, and run through one after another. Coherence requires the change of the actual situation of the action and the transformation and convergence of the posture, and cannot be paused or intermittent. It is not only like a continuous cloud, but also like a continuous spring silkworm spinning silk, which makes people feel refreshed and serene, thus achieving the effects of dredging meridians, dredging qi and blood and strengthening the body.
Second, elastic combination, dynamic and static combination.
Relaxation refers to the relaxation of muscles, joints, central nervous system and internal organs during practice. Under the active control of consciousness, gradually achieve soft breathing, physical and mental relaxation, while loose and unremitting, maintain a correct posture, and deepen this relaxation. Tightness refers to proper exertion and slow progress in practice, which is mainly reflected in the end of the last action and before the start of the next action. "Fitness Qigong &; 8226; In Ba Duan Brocade, the move of "hands touching three jiao", the bow of "the left and right bows are like shooting eagles", the move of "regulating the spleen and stomach with one hand", the turn of head and arm of "looking back with five fetuses and seven injuries", the fist grasp of "gathering fists and glaring for strength" and "lifting the anus with toes scratching" all reflect this point. Tension is only a moment in action, while relaxation must run through the whole action. Moderate tightness helps to balance yin and yang, dredge meridians, break down viscosity, smooth joints, promote blood circulation and remove blood stasis, strengthen tendons and bones, and enhance physical fitness.
The movement and stillness in this method mainly refer to the external expression of body movements. Moving means moving lightly, lively, continuously, comfortably and naturally under the guidance of ideas. Static refers to keeping calm at the joints of movements, especially when the eight movements mentioned above are slowly exerted. There was a slight pause in appearance, but the internal strength did not stop, and the muscles continued to exert their strength and kept pulling. Proper exertion and prolonged action time can stimulate the corresponding parts to a certain extent, which is helpful to improve the exercise effect.
Third, God is in harmony with form, and Qi is in it.
God refers to the mental state and normal conscious activities of the human body, as well as the physical performance under the control of consciousness. "God is the master of form, and form is the home of God". God and form are interrelated and mutually reinforcing whole. This method is full of symmetry and harmony in every movement and between movements, which embodies the inner spirit, external comfort, the combination of reality and reality, the combination of rigidity and softness, and the combination of ambition, shape and spirit.
Qi refers to promoting the movement of qi in the body through spiritual cultivation and physical exercise, so as to achieve the effect of strengthening the body. When practicing this technique, breathe smoothly, and don't breathe hard.
Practice essentials of Baduanjin
First, calm and natural.
Relaxation and nature are the basic elements and the most basic rules of practice. Relaxation refers to the relaxation of spirit and form. Mental relaxation is mainly to relieve psychological and physical tension; Physical relaxation refers to the relaxation of joints, muscles and internal organs. Relaxation is an exercise process from the inside out, from shallow to deep, which makes the body, breathing and mind relaxed and comfortable without tension. Quiet means that the thoughts and emotions should be stable and peaceful, and all other thoughts should be eliminated. Relaxation and quietness complement each other, quietness can promote relaxation, and relaxation helps quietness, both of which are indispensable.
Nature means that the body, breathing and mind should be natural. Specifically, the body is natural, it should conform to the law, and the action should be accurate and standardized; Breathe naturally, don't forget to help, don't breathe hard; Ideas are natural, so we should "keep them as if they don't exist, but continue them". Too much intention will cause qi stagnation and blood stasis, leading to mental tension. It should be pointed out that "nature" here can never be understood as "letting nature take its course" or "letting nature take its course", but means that "Tao is nature", which needs to be carefully understood and gradually grasped by practitioners in the process of practice.
Second, it is accurate and flexible.
Accurate, mainly refers to the correct posture and method in practice, in line with the norms. In the primary stage of learning, the exercise of basic body shape is the most important. The basic figure of this method can be exercised by standing piles through the preparation potential of the method, and the time and intensity of standing piles can be flexibly mastered according to the different health conditions of different people. When practicing body shape, we should carefully understand the requirements and essentials of various parts of the body, overcome the adverse reactions such as joint muscle pain, create good conditions for relaxation and quietness, and lay a good foundation for learning to master movements. When learning all kinds of movements, we should distinguish the route, orientation, angle, reality and tightness of the movements, so that the posture is neat and the method is accurate.
Flexibility means that the range, posture, strength, the number of exercises, the use of ideas and the adjustment of breathing should be mastered flexibly according to their own situation, especially for the elderly and the infirm.
Third, both training and training.
Training refers to the organic combination of physical exercise, respiratory regulation and psychological regulation. Cultivation is a state of relaxation and comfort, gentle breathing and continuous intention through the above exercises. When practicing this method, we should adjust our posture and strength according to our physical condition, and at the same time seek a neat posture and an accurate method. For difficult movements, you can finish them step by step if you don't do well temporarily. For the adjustment of breathing, you can take natural breathing in the process of learning movements. After mastering the movements skillfully, you can consciously exercise with the movements and your breathing frequency, and finally achieve the effect of "no adjustment, adjust yourself". It is necessary to grasp the train of thought, pay attention to the norms and essentials of movements at the beginning stage, and practice according to the principle of seemingly defending rather than defending after mastering the movements.
Practice and cultivation coexist and cannot be completely separated. We should "practice" and "practice". In particular, it is necessary to reasonably arrange the time and quantity of practice, grasp the intensity, and handle the relationship between "meaning", "qi" and "shape". Broadly speaking, training and recuperation are closely related to daily life. Being able to "eat well and live regularly" and maintain a positive and optimistic mood will help improve the effect of acrobatics and improve physical and mental health.
Fourth, step by step.
"Fitness Qigong-Baduanjin" has certain learning difficulty and exercise intensity for beginners. Therefore, in the beginner's stage, practitioners should first overcome the discomfort brought by practicing martial arts, such as muscle and joint pain, stiff movements, tension, and uncoordinated hands and feet. Only after a period of practice, the posture can be gradually neat, the method can be gradually accurate, the consistency and control ability of the action can be improved, the understanding of the essentials of the action can be deepened, and more attention can be paid to the details of the action.
At the beginning, this method requires the practitioner to adopt natural breathing. After skilled movements, gradually ask for breathing, and practitioners can adopt the common method of practice-abdominal breathing. After mastering the breathing method, begin to pay attention to the coordination action. There is also a process of adaptation and exercise, and you can't rush for success. Finally, gradually achieve the organic combination of action, breathing and mind.
Because of the different physical conditions, mastery and practice of Wushu, the effect of Wushu is also different. Good training effect is gradually achieved with the accumulation of time and practice under the guidance of scientific training methods. Therefore, instead of "fishing for three days and drying the net for two days", practitioners should persevere, step by step and arrange the amount of exercise reasonably.
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