The first type: dry yuan shipment
The action is to move the center of gravity to the right foot, which is slightly wider than the shoulder. At the same time, the two arms rotate inward until they are flush with the shoulders, and the two arms rotate slightly outward, with their hands in front.
In the second beat, you should squat and bend your knees, and your hands sink to drive your hands to press them in front of your abdomen. This is the exhalation process.
Third, clap your hands and look to the right, still swing to shoulder level, and then swing forward with your arms outside. At this time, shift the center of gravity to the right foot at the same time.
In the fourth beat, the left foot is close to the right foot, and the legs are gradually straightened by flexion, and so on.
The fifth beat starts from the right foot, look at the right hand and look at the right, and put it in front of you.
The sixth beat is to bend your knees, loosen your waist and close your hips. Please note that the height of your hands is flush with your navel at this time. You should relax your waist, tuck your hips, sink your shoulders and put down your elbows.
The extension of the seventh leg is the result of the top of Baihui point, then put your hand in front of you, shift your center of gravity to your left foot, and move your right foot towards your left foot.
In the eighth beat, the legs gradually straighten out from flexion, which is called Gan Yuan Yun Qi.
The second style Pisces hanging pavilion
? Turn your body 45 degrees to the left, and start the internal rotation of your arms at the same time. Please note that the angle between the arm and the upper body is about 60 degrees, and the action is not completed yet. Turn right by half, squat down with your right leg, lift your left heel, put your right hand on the vein of your left hand, and take a step to the left. The height of the hand is in front of the right lower abdomen. This is the first beat.
On the second beat, please note that your left foot is to the left and your left hand is to the right. Please note that it is done at the same time, starting at the same time, not with the waist as the axis, but with the rotation of the waist, the hands and arms are combined with the chest. At this time, your body should turn positive, the palace is opposite to the palace, and the height is equal to the chest. This is the end of the second beat.
In the third beat, please note that the left foot is curved when it is close to the right foot, instead of straightening the leg, raising the right hand and pressing the palm of the left hand down. This is what we usually see, the yin and yang fish connected end to end in the Taiji diagram, and this is the end of the third beat.
On the fourth beat, I turned to my right hand, sank my elbow and fell to one side. Five six seven eight is the same as one two three four, but the direction has changed.
Turn right on the fifth beat, shift the center of gravity to the left foot, and lift the heel of the right foot. Please note that the center of gravity is on the left leg at this time.
? The sixth beat, stretch your feet to the ground, and at the same time rotate your arms with your waist to draw a flat circle, with your palms close to your chest.
Pay special attention to the seventh beat, rub your hands horizontally, synchronize your right foot, and bend your legs gradually. At the same time, the right hand falls next to the hip, and the left palm is supported on the front upper part of the left shoulder. Please note that at this time, the fingers of the right hand are inward, about 20 cm away from the body, and the left hand is also pointing sideways. The arm is just an arc, like an S-shape;
In the eighth beat, eyes turn to left hand, elbows sink, eyes look forward, hands hang down at your sides. This is called Pisces Hanging Pavilion.
The third kind of old horse crouches.
The center of gravity moves to the right foot, the left foot takes a big step to the left (roughly equivalent to my three feet), the toes are forward, and at the same time, the hands rotate outward and swing to shoulder level.
From now on, you should squat down your legs, put your left foot on the ground, and rotate your arms outward at the same time, swing your palms to shoulder height, and make fists with both hands. Your elbows are leaning against each other and the tips of your elbows are drooping. Please note that now your fist is roughly flush with your jaw, and your elbows must lean against each other to hold down your chest. This is the end of the first beat.
On the second beat, you change your palms with two fists and lift forward and upward with the arm pronation. You can see that the arm is naturally straight, the distance between the hands is slightly wider than the shoulders, and the action is not yet completed. Squat your legs in a standing position, and gradually hook your hands back. First, your eyes should gradually look to the left, and then the hook. Please note that your body is upright, don't kneel forward, and keep your toes straight forward. ?
In the third beat, the two hooks change hands and close in front of the lower abdomen. When the legs are straight, the fingers and armor are separated to the left and right in front of the warp. Please note that now everyone's wrist should be roughly the same as their shoulders, and their elbows will naturally droop.
The fourth beat, shift the center of gravity, step parallel, elbow sink, hands lift. Straighten your legs and hang your hands at your sides.
Five, six, seven and eight are the same as one, two, three and four.
Take the fifth step with your right foot, swing your hands to shoulder height at the same time, and bend your elbows with your fists.
The sixth fist changes the palm to stretch forward and squat to look to the right in a standing position.
The seventh beat, first put your hands in front of your lower abdomen, get up, roll your fingers, break your nails and separate them in front of your face.
The eighth beat, this action should be remembered, the meaning is too deep, where is it too deep? There is a depression on the radial side of the wrist transverse striation, which is the origin of the lung meridian. When everyone is hooking up, they especially oppress this place.
The fourth type of spiny lice in Jichang County
Step with your left foot, push your fists forward, and your wrists should be shoulder height. This is the first beat.
In the second beat, the fist is lightly clenched with both hands, the body turns left, the left leg bends and the right leg straightens, and the spring is twisted on the heel side, which is the trend of archery. At this time, the fist is lightly grasped and then the right hand is pulled from the left elbow and the left chest to the right chest, which is the end of the second beat;
In the third beat, two punches are used to change palms, the body is turned positive, the heel of the right foot is twisted inward, so that the toes are forward, and the eyes are looking at the palms;
In the fourth beat, the left foot is close to the right foot, and then the hands are gently clenched. When the legs are straight, they are clenched at the waist. The action of 5678 is the same as that of 1234, but the opposite action is made.
The fifth beat starts from the right foot;
The sixth beat gently clenched fists; Push and twist the left heel to move the spring, then make a fist to the right and dig Laogong point.
Turn left with the seventh fist, and then shift the center of gravity to the left foot;
In the eighth beat, the right foot is close to the left foot, the legs are bent and gradually straightened, and the hands are clenched at the waist. Two eight beats.
The fifth kind of curved boots
? Turn your body to the left, turn your hands with your left fist, and stretch out to the left and rear. Don't lift it too high, turn right, put it in front of the right and fall on the right shoulder.
On the second beat, bend your body to the right, straighten your legs, raise your head slightly, and brush your boots to the outside of your left foot with both hands.
In the third beat, the left hand rotates outward with the left arm, gently clenches the fist and slowly gets up, and the hand should be attached to the outside of the left knee;
The fourth beat, the body is vertical, the left fist is clenched, and the hand is dug in the labor palace.
The fifth beat is the same, the right fist changes hands, swings to the right rear, turns left and falls in front of the left shoulder;
? The sixth clapped his hands and boots;
The seventh beat gently clenched his fist;
The eighth clap your hands to your waist and hold on tight. Please stand sideways and show us three meridians. Then be this hand. When bending down, you should touch three meridians: the finger is bladder meridian, the palm is gallbladder meridian, and the palm root is stomach meridian. Please see the beginning. (1) Hold high and fall to the right shoulder. (2), please note that your fingers are generally bladder meridian, palm is gallbladder meridian, palm root is stomach meridian, and it is transported down to the lateral ankle. Then you dust off your boots, make a fist, get up slowly, stand up straight, and your fist is tightly closed at your waist, and your body turns positive.
The sixth rhino looks at the moon.
The center of gravity moves to the right foot, and the left foot takes a big step to the left. At the same time, two fists change hands and sit on the wrist support. As the center of gravity moves to the left foot, relax your hands;
In the second beat, the body turns left, the right heel pushes sideways, and the torsion spring. Shake your wrists with your hands from both sides, which is brighter than the left and right front sides of your head. The arms should be bent, and the palms and fingers should be opposite;
On the third beat, the heel of the right foot is twisted inward and the arms are rotated outward. Look at your left hand first, move your center of gravity to your right foot, and put your hands in front of you;
The fourth time, the left foot is synchronized, and after the hands fall sideways, the fist is closed at the waist;
In the fifth shot, the right foot turns right, the wrist sits back, the center of gravity moves to the right, the hands are relaxed, the bottom is turned, the left heel is pushed sideways, the right leg is bent, and the hands shake the wrist and shine the palm, showing a rhinoceros full moon shape;
The seventh beat, the arms rotate outward, first look at the right palm, turn left and then look at the palms of both hands;
Please pay attention to the coordination of upper and lower limbs in the eighth beat.
The seventh hibiscus emerged from the water.
Step on your left foot, put the back of your hand in front of your lower abdomen, and don't straighten your legs. Put your hands on your wrists and fingers and roll them to your nails. Point them to your sides through the front, and look straight ahead. This is the first shot;
On the second beat, the body turns left and hands gently clench fists. Then, put your right foot to the left rear of your left foot and squat down into a packing step. Please note that the right fist is pulled to the front of the right shoulder, and the left fist rotates inward with the left shoulder. When it is closed from the left hip, you need to tilt your wrist;
Third, the right hand falls, the left hand is raised, the palms are close together, and the body is straight, like a lotus flower out of water;
The four centers of gravity move to the right foot, the left foot is synchronized, the hands are vertical to one side, and the elbows are sinking;
The fifth beat starts from the right foot, like a lotus leaf;
In the sixth beat, the fist body turns to the right, and the left foot is obliquely inserted behind the right foot, and squats down, if the lotus root grows in the mud, the mud will not stick;
? Seventh, shoot a lotus flower out of the water, straighten your legs and call it hibiscus.
In the eighth beat, the center of gravity moves to the left foot, and the right foot steps toward the left foot, with both hands hanging to the side at the same time and eyes looking forward.
Eighth-style golden rooster announces dawn
When inhaling, lift the anus and abdomen and turn your hands into hooks. Just like pulling up your heel at the Baihui meeting, the higher the heel, the better. Your hands must be flat and your wrists bent as much as possible.
On the second beat, the heel hits the ground, then the legs squat down, the two hooks change palms, the elbows fall next to the hips, the palms are down, and the fingers are facing each other;
The third racket leg is gradually straightened, the left foot is extended backward, the sole of the foot is facing up, and the hands are hooked on the left and right front upper parts of the head;
? The fourth beat is right leg squat, left foot on the ground, double hook for palm, and then vertical to the side;
On the fifth beat, look to the right. Please note that shoulders are generally high and hands are generally flat.
? On the sixth beat, hook hands and change hands. As the squatting leg falls next to the crotch, please pay attention to the palm down and the fingers facing the side;
? On the seventh beat, the right foot is raised, this time it should be in the shape of an anti-bow;
? In the eighth beat, the left leg should be crouched, the right foot should be close to the left foot, and the hands should fall from the front and vertical to the side.
? Pingsha geese ninth style
? At the beginning, the palms swing to shoulder height with the top of the wrist as the guide, and the hands are put down. There is a rule for this action; Start from the pointed joint, follow the middle joint, chase the root joint, and start to inhale. The top of the wrist is led to shoulder level, and the eyes look to the right;
? In the second beat, the left foot steps into the right rear of the right foot and sinks the elbow. You see palms down and fingers sideways;
? The third beat of squatting is called packing step, which involves sinking shoulders, stretching elbows, sitting on wrists and sticking your fingers; Straighten your arms and guide them with the top of your wrist. Because the leg is straight, it swings to shoulder level and the elbow sinks slightly.
? The fourth beat, slowly squat, eyes staring at the right hand, elderly patients can put their posture higher;
? The fifth beat is still raised by the top of the wrist joint;
? The sixth beat, step by step, sink your elbows, bring your hands, straighten your legs, and hang your hands at your side;
? Do the next six beats:
? Turn a head to the left, the elbow sinks, and the right foot is inserted into the left rear of the left foot;
? Second, push sideways and tilt your wrist;
? First straighten your arms, get up and sink your elbows;
? Fourth, slowly squat down your eyes and look left;
? The five movements should be slow and even;
? Please note that when you step in parallel, you bend your legs, then your elbows sink and your hands hang down to your sides.
? Ten-type cloud crane
Hegu rubs up to the big bag along the sides of his body. Now, turn your toes up, then twist the big bag and press the big bag so that your fingers face back. This is the end of the first beat.
The second beat grabs the toes and squats, and the hands, wrists and fingers are crossed and open on both sides. Please note that your hands are shoulder height and your knees should lean against each other.
On the third beat, the stick will reach the top, the heel will be pulled up, and the wrist will be shaken with both hands on the left, right and front of the head, symbolizing the bright wings of the crane and the crane flying in the clouds;
? On the fourth beat, the legs are straight, the feet follow the ground, the hands are vertical to the side at the same time, and the legs are stretched straight;
The fifth beat is the same as tiptoeing. In June and July, you will see how the heel rises. It was pushed up at the Baihui meeting, and the body should be fully stretched. ..... Eight ...
11 th Fenghuang musical instrument
Turn left 45 degrees, rotate your arms inward at the same time, swing to shoulder height, then move forward with your palms up. When squatting, the left foot will stretch out, from virtual step to lifting step, legs straight, hands gradually hooked up, hooked behind. At this time, your right heel will be lifted, and your whole body will stretch out like a phoenix flying.
In the third beat, the center of gravity moves back into a virtual step, the front toes are tilted, and the two hooks turn their palms first. As the body turns positive, the eyes turn forward and the hands are separated before turning menstruation. Please note that the wrist should be shoulder height;
The fourth beat, the left foot is close to the right foot, the legs are bent and gradually straightened, and the hands are hanging down at the same time;
The fifth beat rotates 45 degrees to the right, first inward and then outward, and the hand swings forward;
The sixth beat, first squat, then take a step, move the center of gravity forward, hook your hands and look to the right;
On the seventh beat, the center of gravity moves backward, and the front toes should be upturned. As the body turns positive, the hands are separated to the left and right in front of the warp.
The eighth beat, step by step, straighten your legs, put down your palms and look straight ahead.
The twelfth style of breath returning to yuan
After practicing the first eleven movements, qi has flowed to all parts of the body. We should take it back and receive it in the abdomen.
From now on, as you inhale and lift your anus and abdomen, your arms will swing inward to your side at the same time. Note: At this time, the angle between the arm and the upper body is about 60 degrees. Don't just rotate the palm outward with your arm to make the palm forward. This is the end of the first beat.
The second beat, exhale and squat, palms together, and the essence of the sun and moon belongs to dantian. Then your legs will squat down three times. Inhale and exhale. You see, the route widened and narrowed first, and then the air returned to Dantian. Suck, and for the third time, put your hands together, with the male left hand on your chest and the female right hand on your chest.