The first type of infinity (preparation) faces east, with feet parallel to shoulder width, standing naturally, with toes grasping the ground, feet flying, knees slightly bent, and the tip of knees not exceeding toes. Keep the body upright, tuck in the abdomen and lift the anus, including chest lifting and back pulling (the abdomen is slightly adducted, and the anus tends to lift the anus by itself; The chest is slightly contained, and the back is free from its own shape, both of which are to adjust the body's rightness. Empty the neck (meaning that the neck is hollow, pull the neck slightly to lift the air inside. If properly adjusted, Baihui will have a sense of harmony in the perineum. When pulling the neck slightly, the chin must be retracted. The tip of the tongue is slightly curled, the root of the tooth is lightly touched, the upper and lower teeth are slightly tapped, and the body fluid overflows in the mouth, which shows that the posture is important and the qi and blood are smooth. At this time, you should swallow it gently. Keep your eyes on the distance, keep your mind clean, and don't be led by foreign things. Hands are naturally placed in front of the abdomen in Tai Chi style (the left index finger and middle finger are pinched into a ring, the right index finger is inserted from the ring and placed at the root of the left ring finger, and the other four fingers are placed on the back of the left hand). The root of the left ring finger is a sub-tactic, and the tip of the middle finger is a noon tactic. This is meridian tactics. Therefore, in order to conform to Tai Chi, the yin and yang fire and water of the human body can be adjusted to make the blood gas run smoothly.
Stepless preparation method is Wudang gate pile method. If you stand properly, you will feel a sense of nothingness all over your body, and your breath will be everywhere. There must be something wrong with the novice, don't worry. When you understand the law step by step, one mistake is repeated, and ten mistakes are repeated. Over time, you will get the secret and get better and better.
The second kind of exercise Tai Chi
The right hand pulls out the hollow palm from the left hand (fingers together, palm sunken, palm down) and slightly lifts it to the right side of the body. Then, lift it down along the arc to be close to the level of the head, turn the palm outwards, fall to the left four or five inches in front of the left shoulder, and stick it to the right before sticking to the head.
Row to the same height as your right shoulder. Just like the right hand is pulled out from the ring to the right, the left hand is slightly to the right, and when it reaches the right side of the body, it draws an arc to the left. The left hand is also a hollow palm, palm up, and rotates with the right palm by holding the ball. When the right palm is in front of the right shoulder, the left hand is also in front of the left shoulder. Hold the right palm. Then, the two palms are folded in half, with the right palm outside and the left palm inside, showing a cross. When the right hand pulls out the rodless form from the left hand, as the right hand rotates outward to the right, the right foot takes the heel as the axis and the toes swing slightly to the right; When the right palm draws a circle to the left from the front of the top of the head and forms a ball-holding action with the left palm, the left foot will also take the heel as the axis, the toes will swing slightly to the left, and the two feet will take the outer eight steps; When the palms are folded and crossed towards the middle, the first left foot and the second right foot are inward in the original step shape. When the palm holds the ball, the body remains upright and unbiased, only moving with the arm, naturally ups and downs.
The third type separates the two tools.
Cross your hands and turn right 90 degrees. When turning right, the crossed hands become two palms side by side. At the same time, when the thumbs of both hands are adducted, the right heel rotates in situ, and the toes swing 90 degrees to the right, which must be consistent with the rotation of the upper body. After the right foot is placed, lift the heel of the left foot, with the front sole slightly swinging to the left, forming a T-step with the right foot. At this time, the palm swings backward from the left and right sides, the center of gravity of the body moves to the right leg with the palm swing, the right leg bends slightly, the left foot swings with the palm swing, the toes are raised upward and backward, and the ground is supported with the heel. Put your palms back and have a tendency to split, so you can't put them behind your body. Then, take back your palm with your thumb and turn it from left to right into an inner hook palm, with the palm facing up and attached to your waist. This type of hand swings left and right, just like a carpenter's saw, so it is also called a saw.
The fourth formula produces yin and yang.
The thumb of the left palm is retracted, close to the root of the index finger, and the flat palm is pushed forward. At the same time, the right palm is turned down at the waist and the flat palm is pushed forward; When pushing the palm, the waist drives the center of gravity of the upper body forward, which is actually a waist boost; The center of gravity of the body moves forward and falls on the right foot, with the tip of the right foot landing in lunge and the left foot stepping; When is the formula? Yin and yang are juxtaposed.
The fifth type of unity of heaven and earth
The posture is still, the left palm is the sky, the right palm is the ground, the left palm is turned into a yin palm, and the right palm is immediately turned into a yang palm, with the left palm above and the right palm below, and the two palms are combined. The left arm is bent, the wrist is miniaturized, and the top of the right elbow is attached to the right rib. This world is one. The emphasis is on wrist rotation and elbow rotation slightly.
The sixth style is earth-shaking
Fold the palm of your hand upward with the left-handed body 180 degrees, draw a big arc from the front to the left, and fall with the body positioning, with the top of your left elbow sticking to your left rib and your right arm bending. When turning from right to left, take the left heel as the axis and move your toes 90 degrees to the left. The right foot then takes the heel as the axis, the toes move 90 degrees to the left, and the center of gravity tends to the left foot, making the feet lunge to the left. When the foot moves to the left, the body must have a stance transition. At the moment when the standing posture is formed, the palm is just in front of the head. Left palm down, right palm up, palms together, left palm to the right, right palm to the left, in a plane crossing shape.
Lesson 7 Thunder and Fire (Lightning Hand)
The right foot takes a big step to the left and falls in front of the left foot, forming a lunge from the left foot; At the same time, the right palm rubs down from the left palm and sweeps away in a chop shape behind it; At the same time, the left palm is sent to the left, front, up and right, the arm is curved, and the palm is semi-yin and semi-yang; The left foot moves forward with the body center of gravity, and the heel is lifted step by step. Tilt your head slightly to the right and look to the right.
The eighth style left-handed porch closes the door
Take back your left hand, stick the root of your palm on the right side, and swing your right hand to the front of your body. Turn your left body around your waist, keep your left foot still, and turn 90 degrees to the left around your right heel. At the same time, your hand is like holding a big ball, with your right hand on it, your left hand on it, and your palm shining. Then, the left palm goes up along the arc and takes pictures with the tip of the nose; The right palm falls, then forms an arc to the upper left, falls under the left armpit, and the palm back is attached to the lateral root of the left arm; The left palm falls in a plane semicircle with the wrist, elbow and shoulder; At this time, step on the ground to the left, take the heel as the axis, and the body drives the left arm and left foot to rotate 90 degrees to the left, and the eyes rotate with the palm.
The ninth kind of right opening porch
Swing your left hand up, swing your right hand down, and do a big ball-holding anti-cloud hand movement counterclockwise. This formula is the same as the positive cloud hand style. The left palm is attached to the lateral root of the right arm after being used as a cloud hand, and the right palm is flush with the wrist, elbow and shoulder.
Support, and then rotate to the right with the body 180 degrees. When turning, turn your right foot first, then your left foot, turn right 90 degrees with your heel as the axis, and roll your eyes with your palm.
The tenth formula is Tianzhu.
With the left leg as the column, when the body is pulled up to the left, the right leg is lifted to the left, the thigh surface is horizontal, it leans to the left below the knee, the foot surface is stretched straight, and the right heel shines in front of the left knee. With the same body, the left palm is pulled out from the right armpit and raised, with the left elbow as the axis, so that the palm surface becomes the right palm and the strength is lifted from the shoulder; The right palm is curved downward and then falls clockwise to the left armpit, and the back of the palm is close to the lateral root of the left arm.
The eleventh lion peak
When your right foot hits the ground, take a big step to the right, move your body to the right with your right leg, sprint your right leg and push your left leg to the ground. At the same time, the right hand is hooked (that is, the thumb is inserted into the middle of the middle finger, and the rest points to the middle finger to be closed), then the arc is raised to the right and the shoulders, elbows and wrists are lifted, and the fist back and fingers are hooked like talons; The left hand also becomes a hook hand, which curves from the front midline to the back of the body, falls parallel to the buttocks, and the hook hand turns up. The front hook is a lion's head and the back hook is a lion's tail; With the hook and arc before and after, the body sinks.
The twelfth hydrangea peak
Turn the left body 180 degrees, then turn the left body 90 degrees with the left heel as the axis, and then turn the right foot 90 degrees with the heel as the axis to form the left arch and right pedal; At the same time, the left hook becomes a hollow palm, extending straight to the right, and the right hook also becomes a hollow palm, which is buckled on the right rib. Step forward with your right foot in a lunge, move your body center of gravity forward to your right leg, and turn your left leg into a pedal. At this time, the left foot must take the forefoot as the axis and the heel must swing 45 degrees to the right. The right foot strode forward, the right palm stretched forward, and closed with the left palm to form a hollow hydrangea. The elbow is down, the shoulders, elbows, wrists and fingers are triangular, and the hollow palm is bigger than the heart socket.
The thirteenth style of dragon stirring the sea (dragon wagging its tail)
The right palm is pulled out from the left palm, and the thumb is pinched in the palm and placed between the right ribs; The left hollow palm is flattened, and the left elbow is raised, so that the arm is flat and curved, and the palm fingers are slightly upward. Is to draw an arc to the left. When the arm is straight, it leans backward, so the thumb is pinched in the palm, the palm is up and placed between the left ribs. At this time, the legs are in a standing position.
Fourteenth black tiger mountain patrol
The right palm is pulled out from the right intercostal space, pushed out to the left and front, and the right foot is still. When the right palm is pushed out, the left body rotates 45 degrees around the left foot, the right palm is turned inward, the palm is outward, the right arm is curved, and the palm fingers are slightly inclined. When swinging the palm to the right, the left heel turns to the original position to the right. When the right palm swings until the arm is straight, the thumb is turned back in the palm, turned up and down between the right ribs, and the legs are still standing.
The fifteenth swan spread its wings.
Two palm-to-claw fists are pulled out from between ribs, two arms are raised high, and two fists are hooked; Just as the arms are raised, the right foot is raised, and the toes are tilted 45 degrees to the right, which is about one step beyond the original foot position and falls to form a right bow and a left pedal.
Sixteen-style golden bell jar.
When the bow does not move, the right fist will fall into the hollow fist, circle clockwise, lift it to the upper right position through the chest, face the sky and shine on the right ear.
Seventeen or five dragons hold sages.
The left hook is changed to the eight-character fist (the thumb is separated from the other four fingers), and the arc is drawn counterclockwise to the lower right in front of the abdomen and pushed to the upper right; Then push the left palm, turn the body slightly to the right, so that the chest plane faces right; When the left palm is pushed out, the left foot rubs half a step to the right, which means stepping to the left for the right bow.
Article 18 White snake can speak letters.
The gait is unchanged, the right fist is retracted to the right intercostal space, and the flat palm (thumb flexion) is pushed forward.
The 19-type scarab shook its head.
The distance between the palms is constant. Draw a big circle in front of your body and turn left by changing the ball. In the process of drawing a circle, the distance between the two palms gradually narrows, and when the left side of the body falls, the two palms are closed. At this time, the body rotates to the left with the left hand of the arm, first with the left foot as the axis and then with the right foot as the axis. When placing, the top of the left elbow is attached to the left rib, the palms are closed, the palms are crossed, the left bow is pushed right, and the legs are relaxed.
The 20th Tianzhu Peak
The body is pulled to the right, and the right leg is upright like Tianzhu, so that the body is upright; Lift the left leg to change the hook leg, with the thigh surface straight, the calf inclined from below the knee to the lower right, the foot surface straight, and the heel touching the tip of the right knee; Turn your right palm into a fist, raise the arc counterclockwise, and face the sky with your fist; At the same time, the left palm is curved counterclockwise and attached to the seam of the right shoulder.
2 1 Bagua Transfer Hall
When the above formula is defined, it just faces the east. At this time, you can assume that there is a big circle under the ground in front of you. You can walk through this circle in eight steps and fall back to the original position. At this time, the upper body and fist are still, the left foot falls to the ground, and the two feet walk in circles. Left one right two, left three right four, left five right six, left front right eight, the eighth step is when the right foot falls in the original position, with its flat feet on the ground, and the left foot rotates on the axis of the forefoot, flush with the right foot. When the feet are positioned, the distance is shoulder width, which is a straight foot.
Twenty-second cycle type
Turn your right fist into a palm, and at the same time make a big cloud hand movement with your left palm. When Yunshou holds the big ball on his chest, his palm is inward and crosses his chest, outside his right arm and inside his left arm. Then change the back of the left palm and lay it flat on the surface of the right palm, with the flat ends of both arms in front of the upper abdomen. At this point, the body is sinking, and the palms are sinking and separating to both sides. They are raised like unfolded wings, and their arms are flat with their shoulders. The palms are like holding a big ball, and then they move up to the middle, hanging forward on their chests, holding the palms in an Artest pool style and putting them in front of their abdomen. At this time, due to the withdrawal of internal qi into the abdomen, the body still has a slight sinking.
Precautions: Always keep your tongue in the upper jaw, breathe naturally and keep your mind clean.