[Basic content]
1. Training posture: it can be divided into static training, dynamic training and active training.
1. Static training: used at the initial stage of training, suitable for preventing and treating diseases. The following postures are commonly used:
(1) supine position: the height of the pillow is about 25 cm, and the height of the shoulder pad is 3-6 cm, which is suitable for comfort. Legs are straight and close together, heels are close together, toes are splayed apart, and arms are naturally straight. Place it on one side of the body, palm down, flat on the bed surface, eyes slightly closed or slightly exposed.
(2) Lying position (semi-horizontal): the head and back are raised in a slope, and the rest are supine. Or put one foot on the other foot and massage Xiexi point for comfort.
(3) Lying posture: If you sit on a recliner, the requirements are the same as lying flat, and it can also be divided into two types: pressing the flow point and not pressing the flow point.
(4) Sitting posture: It is the same as the basic sitting posture of "Qi-activating therapy", that is, sitting posture.
(5) Standing posture: that is, Tai Ji Chuan's preparatory posture, which is the basic form of later practice.
2. Dynamic refining: intermediate stage application.
(1) Standing posture: First, prepare for Artest Jichuan. After staring for a moment, look at the perineum with eyes slightly closed or slightly exposed, head drooping slowly, and then bend down slowly with exhalation. When the knee is sore, it is a fixed posture and begins to exhale. When exhaling, consciously inhale downward and open your hands naturally; When inhaling, inhale purposefully up to Mingmen point, and clench your hands with fists at the same time (see breathing method after clenching).
(2) Step-by-step piling (Tai Chi hand observation): It must be practiced after the foundation is laid. Starting from Tai Ji Chuan's preparatory style, take a step horizontally with your right foot, inhale deeply into your abdomen, hold your breath, make a fist, raise your arms, put your left hand in front, pull out your left leg at the same time, and press your two fists forward. Visually, the fingers of the forehand touch the ground with the left toe, with seven tenths of the center of gravity on the hind legs, the elbow slightly bent, the right elbow lower than the left elbow, stop and hold your breath, then exhale slowly when the closure is extremely unbearable, and at the same time, gently hang your hands to the side. This formula can specify the training time according to the physical condition of the exerciser.
(3) Skill in practicing boxing: Only after the foundation of the above two formulas and the enrichment of internal qi can you begin to practice boxing with skills. If the internal qi is insufficient, you should practice the grasping method again to enrich the internal qi, and then practice boxing skillfully. Boxing can range from simple to complex, and postures can range from few to many. At first, you can practice the simplified version of Tai Ji Chuan or Tai Chi Thirteen, or some other postures in various Tai Ji Chuan.
3. Active refining: advanced stage application. There is no fixed posture, don't use it when using it, use throat breathing or conscious breathing (see breathing methods later). Qi flows freely and permeates the whole body. You can practice all kinds of Tai Ji Chuan at this time. Usually, you can practice at will, walk by car or even talk and do things at any time and place.
Second, obey the law: the intentional part and training method of this therapy are as follows:
1. Intentional observation of perineum method: At the beginning, the center of direct vision is a line. First, put your eyes farthest and look at one of the goals, such as mountains and rivers, the sun, the moon and the stars, flowers and plants. After paying attention, take the scene back to about 1.2 feet in front of your eyes and stare for a few minutes. When the scenery is as blurred as an aerosol, slowly lower your head, look at the perineum, blend in with the internal vision, pay attention to the yin and keep the yin point. Observing the perineum can quickly eliminate distractions and calm the mind.
2. Intentional view of the spring: Intentionally bleed air, slowly pass through the thigh, knee, calf and ankle from the perineum to the spring at the sole of the foot. The speed of air bleeding must be uniform, not too fast. The beginner's qi is shallow and short, and it can't be released at will, so it can be left alone for the time being, that is, "the gas is broken constantly"; After a period of exercise, the spirit naturally blends into one.
3. Intentional observation of Mingmen method (also known as circular breathing method): In order to bleed air, you can stand or sit. When inhaling, it will start from Yongquan, and the airflow will pass through ankles, calves, knees and thighs to perineum, and then from perineum to Mingmen (between the spinous processes of the second and third lumbar vertebrae). You will observe Mingmen for a while. The length of intentional observation depends on your physical quality and the depth of kung fu. Then, I will lead the Qi downward from Mingmen, and return to Yongquan along the original line in two ways through perineum. This cycle goes back and forth. To mean luck, you must be slow, even and silent, not too hasty and too fast, and not too hard.
4. Abide by Guanyuan Method: Start to rush to Guanyuan in two ways (3 inches below the navel and at the lower abdomen), with the intention of introducing air and installing doors, and pause for a moment to keep Guanyuan. This kind of repetition, long-term study and proficiency can make the front and back of the door connect, enrich the context, and tie the waist with belt.
5, the life gate is connected with the spring, which means obeying the law: this method is mostly used to treat diseases. At first, it can be recumbent, recumbent, reclining and recumbent. When exhaling, deliberately draw air to the perineum under the forced door, pass through the thigh, knee, calf and ankle in two ways to the spring, then inhale, intentionally inhale, return to the life gate along the original road, then exhale, intentionally inhale and pretend that the door will emit a spring, and so on.
6. Obey the Tang Yin Method: You must practice the above methods before you do it, not too early. The method is: after inhaling, stop breathing, lift the breath to the back at will, pass through the spine, jade pillow and Baihui, and rise to Tang Yin to keep Tang Yin. When the qi stops at this time, look inward, concentrate, and feel full of energy. At this time, it is particularly effective to practice hard.
7. Intentional Xiexi method: Take supine position or lying position, press one heel on Xiexi point on the other instep, relax the whole body, and adopt the method of resting (see later). When exhaling, only pay attention to resting to Xiexi (or to Yongquan) and inhale naturally. Repeat for about half an hour. This method is mainly used to treat diseases such as hypertension and insomnia.
Third, breathing methods: breathing methods vary from person to person, and the following are commonly used:
1. Natural Breathing: Use in the initial stage or a few minutes before practice. If breathing is slow and natural at ordinary times, gradually change chest breathing to abdominal breathing, do not pause or meditate, and try to be even, slender and slow.
2. Guide luck method: used in the intermediate stage; At the beginning, the mouth is slender and exhales in the perineum direction, and then squats with the exhalation until the knees are sore (such as dynamic exercise standing posture). Intentional ventilation, descending from perineum, passing through legs, knees, small intestine and ankle to Yongquan, and returning to perineum intentionally when inhaling. Turn and turn to make the gasoline run.
3. Hold your breath; In the intermediate stage, it is used on the basis of guiding luck. Stand, guide the breath to the foot center when exhaling, inhale after a pause, inhale purposefully, go up to the perineum through the calf, knee and thigh, and reach the Ming Gate through the tail. While inhaling, clench your fists with your hands, buckle your feet with your toes, gently stick the tip of your tongue to your upper jaw, tighten your anus and lift it up, then pause until you can't inhale any more (pause time increases with kung fu).
4. Throat breathing: used in the advanced stage, it must be carried out after grasping the ground and breathing. When practicing, take a standing or walking posture, forget to breathe through the nose and mouth, inhale through the throat, slightly open the throat, and the internal gas will quickly fill the abdomen and the abdomen will expand. The pulse is full and the whole body is full of gas. The whole process takes only about a quarter of a second to complete. This method was originally used in martial arts.
Another conscious breathing method is a more advanced internal breathing method based on throat breathing, which is mostly used in martial arts. When in use, the throat does not need to receive gas. As long as any part of the body touches each other, consciousness will react immediately, and at the same time, internal qi will fill the whole body with consciousness, sometimes when it is used, and when it is not used.
5. Internal breathing method: the absorbed gas is led to the waist and abdomen to enrich the middle abdomen (this method refers to the middle abdomen, between Guanyuan and Mingmen as the "middle abdomen", Guanyuan as the "front abdomen", Mingmen as the "back abdomen" and perineum as the "lower abdomen"), and then the blood is intentionally bled around the umbilicus, and it is turned clockwise from the inner circle.
6. Breathing at rest: it is mainly used to treat diseases and can also be used as a preparation for other exercises. It is suitable for beginners or weak people, especially those with hypertension, autonomic nerve dysfunction and neurasthenia. Postures such as supine, lying, lying, supine and standing are optional, but they should be selected according to physical strength and illness. When practicing, relax all over, only pay attention to exhaling, inhale purposefully, descend from the Ming gate, and enter the thighs, calves and springs through the perineum. Inhale, let it go, don't add ideas. After repeated exercise, when you exhale, you can feel a hot air stream sinking from the life gate to the foot center.
Fourth, the achievement method: when practicing this method in the whole set, before the end of any formula, the qi intentionally sinks to the center of the foot, then the limbs move slightly and stop for a moment. If you intend to abide by the law, you should gradually stop observing, slowly open your eyes, rub your hands until you get hot, massage your face, move your limbs a little and take a walk before the end.
Fifth, the time and progress of practice: according to different conditions such as illness, physique, posture, breathing method and willingness to abide by the law. If it is used for health care and longevity, you must keep practicing. Generally, it takes about 1-6 months to treat a disease, with shorter time for those with mild illness and longer time for those with mild illness. Practice static work for a long time and dynamic work for a short time; The horizontal position and leaning position should be long, the standing position should be short, and the sitting position should be centered. As far as breathing methods are concerned, natural breathing and diving breathing are longer, guided breathing is shorter, and grasping breathing is shorter, each time within 5 minutes, and the longest is no more than 15 minutes.
[Clinical application]
This therapy can be used to treat a variety of chronic diseases, and if conditions permit, it can be a full set of exercises to prevent and treat various diseases. If conditions do not allow, choose one of the methods, both of which can be used to treat diseases. Common usage is as follows:
First, posture selection
1. Mainly transverse: suitable for the weak, old and seriously ill, such as gastroptosis, gastric ulcer, duodenal ulcer, coronary heart disease, rheumatic heart disease, tuberculosis, hypertension, cerebral arteriosclerosis, cerebral thrombosis sequelae, autonomic nervous dysfunction, neurasthenia, insomnia, amnesia, etc. , are mainly horizontal, supplemented by sitting.
2. Prescription-based: mainly used to treat patients with severe hypertension, cerebral thrombosis, symptoms, hemiplegia, severe neurasthenia and insomnia, supplemented by supine and sitting.
3. Sitting type: it is suitable for those who are generally mild in illness and healthy, or who have improved after recumbent treatment, such as neurasthenia, nocturnal emission, impotence, rheumatoid arthritis, irregular menstruation and adnexitis. , or you can combine horizontal and vertical.
4. Standing posture: suitable for patients with healthy body, mild illness and simple illness, such as general neurasthenia, insomnia, mild hypertension and early cerebral arteriosclerosis. Standing posture combined with snatch breathing has the best curative effect on nocturnal emission, premature ejaculation and impotence, and can also be used to consolidate semen and preserve health, supplemented by sitting or horizontal position.
The choice of posture cannot be fixed mechanically, but should be used flexibly according to different situations. When used, patients should feel comfortable and natural, and get the effect. The relationship between the diseases listed above and body position selection is relative and flexible. A skill and formula can be used to treat one or more diseases, and a disease can also be treated with one or more skills and formulas.
Second, respiratory application
If it is used for health care or to strengthen the ability of fighting and attacking, it must be exercised step by step. It is not necessary to use every method to prevent and treat diseases. For example, the resting method can be used for the elderly who are weak, or for the treatment of hypertension, cerebral arteriosclerosis, neurasthenia and so on. , or as a preparation for various exercises.
Guided transport can be used to treat ulcer, gastroptosis, autonomic nerve dysfunction, neurasthenia, insomnia, amnesia, arthritis, hypertension and so on.
Grasping breathing method is mainly used to treat impotence, premature ejaculation, nocturnal emission and gastroptosis, and is not suitable for patients with hypertension, glaucoma and cerebral arteriosclerosis.
Internal conversion breathing can be used to treat dyspepsia, gastroenteritis, intestinal dysfunction, gastrointestinal neurosis, irregular menstruation, adnexitis and so on. This method, such as guiding, grasping and throat breathing, can also be used to consolidate the curative effect and strengthen the body.
Third, the application of ideas: the application of ideas runs through breathing and posture practice. In fact, posture, breathing and thought are closely related, and thought is more closely related to breathing. The principle of using ideas is similar to that of breathing. For example, hypertension patients can use Jiexiquan method, insomnia patients can use Mingmen method, nocturnal emission and impotence patients can use Mingmen method, and irregular menstruation and adnexitis patients can use Guanyuan method. In addition, as a clinical treatment, we should give priority to static exercise, supplemented by dynamic exercise as health care, and combine static and dynamic.
[Notes]
1. Those who start to learn this method must abstain from sex for about 100 days, and should also abstain after entering the active training stage; Anyone who has not recovered should pay more attention.
2. In the past, the method of observing Tang Yin was mainly used in martial arts. You'd better have someone to guide you when practicing, and don't practice blindly if you are not sure.
3, women can suspend active exercise during menstrual period, switch to static exercise, and then resume active exercise after exhaustion.
4. When practicing, be calm. Those who are hungry, full of joy and anger, worried, sad and afraid, and overworked are not allowed to practice.
People who use this method can know about massage, massage, acupuncture, medicine, physical therapy, dietotherapy, etc.
[Notes]
This method is rich in content, diverse in forms, flexible in application, wide in treatment range and remarkable in effect. Disease-free can also strengthen the body, prevent diseases and prolong life.