Take a few deep breaths in bed before doing Baduanjin, and follow the essentials of Qigong.

This booklet introduces a set of health care methods that have been kept secret from my family for generations. This regimen is characterized by its simplicity, which can be practiced by anyone, anytime and anywhere. This regimen doesn't take much time, some are 3-5 minutes, some are 15 minutes, and it takes only 18 minutes to complete the whole set. In this health care method, there are qigong, massage, internal and external training, some are suitable for free time, some are suitable for morning and evening, some can be practiced in bed, some can be practiced out of bed, and they can be adapted to local conditions according to time, and they are often beneficial to practitioners.

I don't know who created these merits, but my family has been practicing for generations, and none of them lived to be over 90 years old. Although my father lived to be a hundred years old, he was able to leave without fighting. When I was young, I was puzzled by the imperial examination in name only. I worked hard day and night and spared no effort, causing great physical and mental losses. When I was in my prime, I was busy teaching all day and had no time to rest. As a result, the loss was even greater. When I was less than 40 years old, I was dizzy, my back ached and my legs ached, and I was old. I began to try this skill under the repeated urging and guidance of my parents. After practicing martial arts for less than half a year, you can get rid of illness and strengthen your body. Since then, I have never stopped for 37 years. In these 30 years, I have not suffered from any diseases. Although I am 78 years old this year, I am neither deaf nor blind, and I have indeed achieved remarkable results.

After liberation, due to the education of the party, my descendants and I resolutely made this law public. I not only personally taught many people, but also attended a physical training class sponsored by Chongqing Sports Commission. Over the past few years, with the support of the party and the government, I have vigorously publicized this law and received good results. Today, I wrote this book, which can contribute to the socialist construction of the motherland and people's health care.

(1) Duan Jin on the bed

Warm-up exercise-take a deep breath

Take a few deep breaths in bed before doing Baduanjin, and follow the essentials of Qigong.

Before taking a deep breath, get rid of other thoughts, calm down, focus on the abdomen, then inhale through the nose with natural abdominal breathing, and lick the upper jaw with your tongue (like the mouth shape when pronouncing the word "er"). When you exhale, put your tongue down and the gas comes out of your mouth. Breathe like this for nine times. (1) Breathe slowly and evenly, gradually becoming quiet and deep. When practicing this skill for the first time, you can breathe 1-2 times, and then gradually increase the number according to your ability. If you practice more, you can gradually increase it to 8 1 time (that is, nine times and nine times). When practicing, the indoor air is required to be fresh, and it is best to work in bed, but you can also sit in a chair or lie in bed, according to local conditions.

Breathing posture is informal, but comfortable and natural, relaxed and happy. Breathe calmly, don't listen, don't farsightedly, cling to each other, and stay in Dantian wholeheartedly. After breathing several times, there will be more body fluid in your mouth, so you must swallow it and send it to your abdomen.

Tian Chan's position has different opinions; Some people say it is three inches below the umbilicus, behind the umbilicus wheel and in front of the kidney hall; Some say it's one inch and three points below the navel; Some say it's one inch and seven minutes below the navel and so on. According to the author's experience, as long as you keep your navel, you can get the effect, and you don't have to stick your navel or navel.

Abdomen can be divided into upper abdomen (between the eyes, that is, Tang Yin point), middle abdomen (navel), lower abdomen (perineum) and back abdomen (Ming Gate). Generally speaking, the abdomen refers to the middle abdomen. Zhongtiantian is located in the abdomen, which is the place where viscera gather, so it is very important to stay here. The ancients believed that Zhongtian was an institution that nourished the whole body, and that "breathing in and out depends on it, and yin and yang develop and exist here, without fire, the first line will not die" and so on. Although there is no reliable basis for this statement, after a long period of practice and defense, I will realize the status and essence of Zhongtian.

(1) The ancients thought that nine numbers were supplements and six numbers were diarrhea. There are also nine numbers in the Book of Changes, so breathe nine times.

Song take a deep breath formula is:

Don't think about sitting still at the head of the bed, take nine deep breaths,

However, the posture is required to be comfortable, and the legs are not crossed.

After taking a deep breath, you can continue to do eight pieces of internal work brocade. For the convenience of explanation, it is divided into eight sections, but in practice, these eight sections can be combined and done from head to toe, as long as the movements and essentials are correct and the order is not arbitrary. The order of the author's daily work is: take a deep breath, wash his hands, wash his arms, wash his hair, wash his eyes and nose (knocking teeth and drumming at the same time), sing drums, blink his eyes, wash his chest, rub his abdomen, rub his waist and eyes, soak his kidneys, wash his legs, wash his knees, rub his feet and get under the bed. This order is arranged from head to toe to facilitate work. Sometimes it is ok to do foot bath immediately after washing your feet.

In all kinds of exercises introduced in this book, some require doing 9 times, and some require doing 10, 12, 36 or 8 1 time. Therefore, the ancients made such regulations, mostly based on the theory of traditional Chinese medicine and the Book of Changes. Today, it remains to be further studied. However, when doing homework according to the prescribed number of times, practical experience proves that it is easy to concentrate. According to years of practical experience, the number of times can be more or less, depending on personal circumstances, and the whole body feels comfortable after completing the work.

What is the first paragraph? Mu? swim

One-bath hands-first put your hands together and rub them, then rub the palms and the backs of your hands with each other 10 times (Figure 1). Friction needs 10 times, according to the cloud, to fit the number of heaven and earth. The number of days is five, and the number of digits is five, which is 10, which means harmony between yin and yang.

According to the theory of meridians, the hand is the only place where Sanyang Meridian and Yin San Meridian pass, so friction can harmonize the qi and blood on the hand, make the meridians unobstructed, and 10 fingers are sensitive.

Two-arm bath-first press the right palm tightly on the inside of the left wrist, then rub it up to the shoulder along the inside of the arm and down to the outside of the left wrist. Repeat this for 10 times (Figure 2 and Figure 3), and then wipe your right arm with your left hand as above. (Once and for all, once)

There are three important joints on the arm, which are just the main channels of meridians. A little discomfort will affect the whole body activity. Washing arms can make joints flexible, dredge meridians and prevent hand diseases.

Three-bath head-first, press the forehead with the palms of both hands and rub it down to the chin, then turn to the back of the head and brush it gently over the head to reach the forehead, 1 time, * * * rubbing1time. (Figures 4 and 5).

Secondly, gently rub around the hair root with your hands and fingers 10 times, and then use your thumb from the temple to the back of your head? Shoes? When you reach the posterior lower recess of the ear, the other four fingers will be pressed down? Go to the neck, like this? Walking 10 times helps to lower blood pressure. (Figures 6, 7 and 8)

The mind is the master of the body. According to the theory of traditional Chinese medicine, yang is born and pulse is born, so special attention should be paid to maintenance. Bathing in the head can promote the rise of all yang, the harmony of all veins and the continuity of qi and blood, so people who bathe in the head for a long time will have ruddy faces and no wrinkles.

Hair is the last part of blood. Gently rubbing a few times can not only dispel excessive congestion, but also help prevent cerebral hemorrhage, make blood rise and overcome anemia. Because hair is directly related to blood, rubbing hair can activate its function, and frequent rubbing can make hair fall back, white and black. There are few old and white people in my family for generations.

The purpose of wiping the recess behind the ear is to reduce congestion and help treat hypertension.

Four eye washes —— First, wipe the eyelids with both thumbs for 65,438+00 times (Figure 9), then rub the temples on both sides with both thumbs for 65,438+00 times, rub them in the opposite direction for 65,438+00 times, and finally grasp the middle part of the eyes (the upper part of the nasal bone, that is, Tang Yin point) with the right thumb and forefinger.

According to Chinese medicine theory, eye function is directly related to liver and kidney, so people with kidney deficiency have dim pupils. Washing eyes can make eye muscles smooth and plump, which is good for the liver.

There are many capillaries near the temple, so rubbing here can dredge the meridians, resist the invasion of cold, and make people feel particularly comfortable.

Pulling the middle part of the eyes can make the virtual fire in the eyes overflow and help prevent eye diseases.

Five-bath nose-rub your thumb on both sides of the nasal bone 10 times, which can be increased to 36 times in winter or cold weather. (Figure 1 1)

Brushing both sides of the nose can make the blood flow smoothly in the nasal cavity, increase the temperature, warm the inhaled air, and protect the lungs from cold air stimulation, which can naturally avoid coughing and prevent colds.

Six bath chest-first press it on the left breast with your right hand and push it to the right thigh root, and then push it to the left thigh root with your left hand. In this way, the left and right hands cross push 10 times (Figure 12 and 13).

If you have gastrointestinal discomfort or chronic gastrointestinal diseases, you can add abdominal massage. Practice of abdominal rubbing skills: First, the left hand is akimbo (thumb in front, four fingers in the back; You can do it without akimbo). Knead the right hand from the lower left of the heart, through the lower navel abdomen, and rub it to the right, and it will still be restored once, * * * 36 times. Then, the right hand rested on her hips and the left hand was rubbed 36 times. The friction method is the same as above, but in the opposite direction (Figure 14 and 15).

Long-term adherence to rubbing the abdomen can not only enhance the gastrointestinal digestive function, but also help to treat various gastrointestinal diseases. The reason for this is that when pushing the chest and rubbing the abdomen, the internal organs and diaphragm are subjected to external pressure, which leads to enhanced gastrointestinal peristalsis, enhanced activity of various organ systems and vigorous metabolism, thus enhancing the functions of internal organs.

Seven bath legs-hold the thigh root of the left leg tightly with both hands, rub it down to the ankle and then rub it back. Rub up and down 10 times. Rubbing the right leg is the same as rubbing the left leg, and it is also rubbed 10 times (Figure 16).

Leg is the backbone of upper body, with three joints, and it is the main vein of Foot Sanyang Meridian and Foot Yin San Meridian. Therefore, foot bath can make joints flexible, strengthen leg muscles and help prevent leg diseases.

Eight-bath knees-press your knees tightly with your palms and rotate to the left 10 times; Then rotate it to the right 10 times (Figure 17).

There are many striated muscles and cartilage ligaments in the knee joint, and being wet and afraid of cold is the most disgusting. If you can rub from side to side often, you can raise the temperature of your knees, expel the cold, and exercise your bones and muscles, thus enhancing the function of your knees and helping to prevent intractable diseases such as arthritis.

The first paragraph of "Dry Bath Work" Song formula is:

The effect of bathing without water is even more amazing, from the hands, arms, head, eyes and nose.

Push your chest, rub your legs and rub your knees. There are ten places where you take a bath.