Basic posture:

(1) footwork: stand at attention with your feet together and all your feet on the ground; Legs, hips and knees are relaxed, straight and stand side by side; With the head as the top, eyes looking straight ahead, chin slightly inward, mouth slightly open, tongue touching the upper jaw; The two shoulder joints are relaxed, the arms naturally hang down on both sides of the body, the five fingers are close together, and the middle finger is close to the pants seam; Chest and abdomen, straight waist and back, hiding buttocks and hiding yin; Eliminate distractions. (2) virtual step; Ma Ping; Lunge;

Breathing mode:

(1) Abdominal breathing: the abdomen bulges gradually when inhaling and retracts gradually when exhaling; When inhaling acrobatics, gently touch the upper jaw with the back of the tip of the tongue, gently touch the inner side of the lower incisors, gently close the tongue, so that the breath is slowly led to the abdomen, and naturally pause for a while (staying in the abdomen during the pause). When the tongue touches the upper jaw, the lower abdomen bulges slowly with inhalation, then relaxes the tongue, slightly opens the tongue, exhales slowly, naturally pauses for a while after exhalation, and slowly recovers the lower abdomen with exhalation. So inhale and exhale, and practice with your lower abdomen.

(2) Static breathing.

Taiji round pile

The two feet of the "round pile" are shoulder-width, the toes stand forward in parallel, the body is upright, and the lower abdomen is relaxed; Raise your hands to your chest, fingers slightly open, hands 20 cm apart, and form a semicircle; Don't cross your shoulders or your umbilicus; The head is straight and the jaw is slightly adducted. Look straight ahead, close your eyes or half close your eyes. The mouth seems to be opening and closing, breathing naturally through the nose. Hips are like sitting, not sitting. Function: Sticking to the round pile can not only strengthen the body, but also treat many chronic diseases, which can gradually improve the internal strength.

Taiji electrodeless pile

Rodless pile, also known as natural pile, is one of the important piling methods in Tai Ji Chuan's internal work, and is regarded as the foundation of Tai Ji Chuan by boxers in past dynasties. The boxing theory says, "Tai Chi people are born without promises." When practicing this pile, the body is in a highly relaxed, heart-shaped, harmonious and invisible state, which is a balanced and harmonious internal health exercise.