The heart here refers to people's consciousness. The main methods are caring, stopping thinking and centering. You must not underestimate.

(2) Adjustment of interests

Is to adjust people's breathing. There are five common methods: one is natural breathing, which can slow down breathing. The second is deep breathing, that is, the frequency of breathing is slow, even and slender. The third is abdominal breathing, which is divided into reverse and forward breathing. But this Gong Zhuang should not be used. The fourth is the fetal interest method, which needs to be repaired to a certain extent before it can be used. Five, emotional breathing method refers to consciously pumping or losing qi to a meridian, a part or an acupoint, and then leading qi to another meridian, a part or an acupoint.

(3) Body adjustment, also known as posture adjustment, refers to adjusting the shape and posture of limbs through a series of methods to meet the requirements of martial arts. Now the requirements of this method for the body shape of various parts of the human body are listed as follows: the requirement for the head is to hang on the top of the head, which is also commonly known as "the head is like a hanging chin." The head should be empty, like a rope connected to Baihui point, hanging people in the air. Specific methods: straighten your head, lift the top of your head, straighten your neck, hold your chin, take back your throat, find Baihui from the throat position, let your neck naturally bulge backwards, and the top of your head presents an empty shape. Purpose requirements: eyes are like curtains, with light and silence. That is, the eyelids droop, leaving only a trace of light, eyes looking straight at the inside, eyes adduction. Requirements for the tongue: the tongue touches the palate, also called leaning on the tongue. Practice: gently close your lips and teeth, the teeth seem to be closed, and the molars on both sides seem to have been bitten. The tip of the tongue naturally touches the intersection of the upper incisors and gums, that is, the intersection of the inner gums. Just use a little heart, don't use force, or your tongue will be stiff and your gums will get angry, which will cause side effects. Chest and back requirements: including chest and back pull. You can't buckle your shoulders with your chest; Don't pinch your back when you pull. Requirements for shoulders: loose shoulders and empty axils. But don't just relax your shoulders. Elbow joint requirements: the elbow joint hangs (hangs). But the elbow should not droop forcibly, otherwise the shoulder and elbow will be heavy. Requirements for wrists, fingers and palms: wrists should be seated, palms should be contained, and fingers should be comfortable. Waist: relax the waist, lumbar spine and its ligaments, and relax the muscles on both sides of the waist. Don't be stiff when you straighten out. Hip-to-hip: relax hips, one is to relax hip joints, and the other is to relax sacroiliac joints. Opposite abdomen: the lower abdomen is retracted and the chest and abdomen are flat. Tail-to-tail: Tail-to-tail drooping, including front buckle, backward tilt and left-right swing, should be very flexible. Hip: Hang, adjust and round the hip so that the scrotum does not touch the skin on the inner thigh. Requirements for knees: loosen the inner buckle of knees. Requirements for feet: put your feet flat on the ground, and put your whole body weight evenly on your feet, not one foot. (1) preparatory type

Feet together, arms droop naturally, and the whole body relaxes; Hanging on the top of the head, vertical neck, legs slightly drooping, stretching the spine; When the tongue reaches the maxilla, the mandible retracts, eyes look straight into the distance, eyes are slowly withdrawn at the visual limit point, and eyes are slightly closed.

Meditate on "heaven and earth", and your thoughts will follow you to the sky, to the depths of the earth, and then back to your body;

Meditate on the "two instruments", the mind is separated with the left foot, so that the "one" of the human body is divided into yin and yang, that is, the two instruments are separated;

Meditate "opening and mixing elements", the mind rises from the front of the abdomen with the palm down to the same height as the chest, and then presses it to the front of the abdomen, which can be done 2-3 times according to the sense of qi;

When meditating "Xuan Cang Qiu", that is, Xuan Tai Chi, the palm is located on the lower side of the lower abdomen, and it can be rotated clockwise twice, and it can be done 2-3 times according to the sense of qi.

(2) Potential piles

(1) Turn around: Squat your legs, turn your left hip, do a left lunge, and then sit up with a virtual step; Turn right, do a right lunge, and then sit in an imaginary step. In the process of turning the hips from left to right, the palm rotates the taiji ball of the lower abdomen. Thus, the three yang and three yin of the foot are pulled, and at the same time, the qi of the two palms is transported downwards, which is conducive to launching the qi of Tian Chan. You can do it 2-3 times according to your breath. It can also be rotated several times according to the practitioner's own situation.

(2) Spin the heavenly heart: keep your legs squatting, turn left and cross, draw an arc in the air with your left hand, make a left lunge, spin the palm of your right hand from the inside out to the top of your head, and then sit up with imaginary steps; Turn right, draw an arc in the air with your right hand and make a right lunge. The left palm rotates from the inside out to the top of your head, and then sits in a virtual step. Do it left and right three times, or rotate it several times according to the practitioner's own situation. Therefore, the hands are pulled by three yang and three yin, and at the same time, the qi of the hands is transported upwards, which is conducive to activating the qi of Zhongwan and Shangwan.

(3) Qinglong Pile-Lv Chunyang's tactics of protecting Qinglong Sword.

(1) Qinglong pile is mainly used to exercise the liver, gallbladder and meridians.

(2) connection, feet open, shoulder width; The palm of your hand is slowly pressed to the lower abdomen from the front of the eyebrows, and at the same time, the breathing and qi movement also descend to the lower abdomen. Continue to press the ventilator down to the foot with the palm of your hand, and then tilt the big toes of your feet up; Hands start from the big toe and guide the qi movement from the inside of the leg to the top of the head. So as to dredge the liver meridian of foot Jue Yin.

(3) Turn the dragon's paw with both hands, inhale, block the gas, contract the tendons of the whole body, and pause for 3-9 times; Then the palms descend to the front of the abdomen with breathing, squat down, inhale again, depress the breath, contract the whole body muscles and veins, and pause for 3-9 times. Then guide the walker from the outside of the leg to the two little toes and squat completely. Dredge the gallbladder meridian of foot shaoyang.

(4) Raise your left foot, turn to lunge to the left, turn your eyes to the left, and then push your left and right palms together, giving out short and fierce "hey" words in your mouth to replenish liver qi; Sit your hips back, and at the same time, the big toe of your left foot is tilted, and the two palms guide the qi of the big toe from the inside of your left leg to the top of your head.

(5) Hold your hands above your head in a claw shape, inhale, hold your breath, contract the tendons of your whole body, and pause for 3-9 times. Turn left, put down your palm, push back with your left elbow, and pause three times. This number 3 is different from the last one. Every time you push your elbow back, take a breath until you turn left and push it to the extreme. Affect the liver, gallbladder and meridians.

(6) Guide the walker from the outside of the left leg to the little finger, with palms down. With inhalation, the palm of your hand suddenly becomes a dragon's paw, inhale again, hold your breath, contract the tendons of your whole body, and pause for 3-9 times.

(7) palm forward and upward, shoulder width level, driving the left foot to stand forward and the right foot to lean forward; The qi held by the two palms converges to two eyes from the front, and the two palms become the current "liver finger formula", that is, the index fingers of both hands are extended, the other four fingers are clenched, and the chest is pushed forward to shoulder height. At the same time, the introduction of "liver refers to the tactic" made the sound of "shush-"slowly in the mouth, and glared at the introduction of "liver refers to the tactic" in the eyes to vent the liver fire and liver evil. Can be repeated, the number of repetitions depends on the condition of the practitioner and the training season, generally 3-9 times.

(8) Pronunciation requirements: the front of the tongue is raised, the tip of the tongue is facing the lower teeth, and the lips are small and flat; The word "hey" is pronounced first, and then the word "Xu" is pronounced, that is, the tip of the tongue rubs from bottom to top, and at the same time, the lips change from big to small, and finally, the narrowed mouth is kept to make a "Shu-"sound.

The left formula is above, and the right formula is obtained by changing the direction below and repeating formulas (3) to (7). See formula (9)-( 12) for details.

(9) Take back the palm of your hand, make your feet stand forward in parallel, and squat into a standing position. Lift your right foot, turn to the right and lunge, turn your eyes to the right, then push your left palm, and the word "hey" is short and fierce in your mouth to replenish liver qi; Sit your hips back, and at the same time, the big toe of your right foot is tilted, and the two palms guide the qi of the big toe from the inside of your right leg to the top of your head.

(10) Hold your hands above your head in a claw shape, inhale and hold your breath, and the tendons of your whole body contract, pausing for 3-9 times. Turn right, put down your palm, push your right elbow back, and pause for three times. This number 3 is different from the last one. Every time you push your elbow back, take a breath until you turn right and push it to the extreme. Affect the liver, gallbladder and meridians.

(1 1) Guide the ventilator from the outside of the right leg to the direction of the little finger, with palms down. In order to dredge the gallbladder meridian of foot shaoyang, the palm of your hand suddenly becomes a dragon's claw with inhalation, then inhale, hold your breath, contract the whole body's tendons and veins, and pause for 3-9 times.

(12) Hold your breath forward and upward with the palms of your hands, level with shoulder width, drive, stand up with your right foot in front and your left foot behind, and lean forward; The qi held by the two palms converges to two eyes from the front, and the two palms become the current "liver finger formula", that is, the index fingers of both hands are extended, the other four fingers are clenched, and the chest is pushed forward to shoulder height. At the same time, the introduction of "liver refers to the tactic" made the sound of "shush-"slowly in the mouth, and glared at the introduction of "liver refers to the tactic" in the eyes to vent the liver fire and liver evil. Can be repeated, the number of repetitions depends on the situation of the practitioner and the training season, generally 3-9 times.

(13) Pronunciation requirements: same as (8).

(14) Take back your palms and stand forward with your feet parallel. The palms rise and fall in front of the chest and abdomen to adjust the qi in the body.

(4) Suzaku Pile-Ma Xuankong Princess Suzaku

"Suzaku Pile" mainly exercises the heart meridian, that is, the heart meridian of hand shaoyin and pericardium meridian of hand jueyin in the twelve meridians, so that the heart meridian is smooth in qi and blood, nourishes the heart system with primordial energy, and eliminates diseases of the heart, blood vessels, small intestine and tongue surface through strengthening the body resistance and eliminating pathogens, thus playing the roles of strengthening the body, tonifying deficiency and consolidating the body.

(1) Connected to the above formula, the palms are adjusted up and down from the side of the body, and then the palms fly horizontally clockwise from bottom to shoulder like the wings of Suzaku, and the center of gravity is pressed on the foot root once every flight; The number and intensity of rotary flight depend on the physical quality of the practitioner, generally 3-9 times. This is supination. Vibrate the heart meridian of hand shaoyin and pericardium meridian of hand jueyin.

(2) The palms are extended horizontally, and the right palm contains gas for adduction, and the left palm is supported to discharge the waste gas outside the uterus; Change the left palm to collect air, and support the right palm to exhaust air. That is the so-called "arm-to-arm" in Qigong. Repeated retraction and external support quickly, just like Suzaku soaring high in the sky. The number and intensity of arm crossing depends on the physical quality of the practitioner, generally 3-9 times. Thereby stretching the heart meridian of hand shaoyin and pericardium meridian of hand jueyin.

(3) Palm up, horizontal stretching from left to right, four fingers rolling and middle finger sticking out, which is the "heart-finger tactics". Center the two middle fingers, indicating that the tactics rise to the top of the head along the left and right sides, cross the forearm and pause for three times, and at the same time hold your head high and pronounce "ha-". Then the arms, palms and middle fingers descend along the midline. When the elbow goes down to the rib, the leg suddenly squats down, and the elbow exerts downward force, and the pronunciation suddenly stops, and the pronunciation is "Oh".

(4) Pronunciation requirements: the protrusion in the tongue faces the upper palate, the tip of the tongue faces the lower teeth, and the mouth shape is round; Make the sound of "drinking" first, and then make the sound of "oh", that is, the air flow breaks through the protrusion in the tongue, changing the sound of "drinking" into the sound of "oh-oh", that is, keeping the compressed air flow to slowly spit out the sound of "oh-"; Smile when you pronounce. Finally, when you put your strength into the radio, spit out the residual gas in your chest and abdomen, burst out and give a "ha" to replenish energy for your heart.

(5) Then, the two "heart fingers" naturally swing in front of the lower abdomen to adjust the movement of qi, and at the same time inhale to raise the palm from the left and right sides to shoulder level. Then the two palms are changed into "heart refers to the tactic" and slowly "ah-",and the left and right sides of the edge are curved upwards and rise above the head. Then, the two forearms crossed and stopped above the head for three times, and the elbows fell between the ribs, and then they squatted down to exert their strength, and the pronunciation came to an abrupt end. This is a repetition of formula (3). The number of repetitions depends on the condition of the practitioner and the training season, generally 3-9 times.

The above is the "inverted flight". Next, change the direction and repeat (1) to (5), which is the "forward flight". See (6)-(9) for details.

(6) Get up, adjust the qi movement up and down with two palms on their own sides, and then fly counterclockwise from bottom to top to shoulder level with two palms like rosefinch wings. Every time you spin, press the center of gravity to the front sole once, and lift it up and fly; The number and intensity of rotary flight depend on the physical quality of the practitioner, generally 3-9 times. This is a forward rotation. Reverse vibration of heart meridian of hand shaoyin and pericardium meridian of hand jueyin.

(7) The palms are horizontally extended, the left palm contains gas to be adducted, and the right palm holds it to discharge the waste gas out of the labor palace; Change the right palm to collect air, and support the left palm to exhaust air. That is the so-called "arm-to-arm" in Qigong. Repeat the retraction and external support quickly, such as Suzaku soaring high in the sky. The number and intensity of arm crossing depends on the physical quality of the practitioner, generally 3-9 times. Thereby stretching the heart meridian of hand shaoyin and pericardium meridian of hand jueyin.

(8) Palm up, horizontal stretching left and right, four fingers rolling, middle finger sticking out, this is the "heart-finger tactics". Center the two middle fingers, indicating that the tactics rise to the top of the head along the left and right sides, cross the forearm and pause for three times, and at the same time hold your head high and pronounce "ha-". Then the arms, palms and middle fingers descend along the midline. When the elbow goes down to the rib, the leg suddenly squats down, and the elbow exerts downward force, and the pronunciation suddenly stops, and the pronunciation is "Oh".

(9) Pronunciation requirements: the same as (4).

(10) Then, the two "heart fingers" naturally swing in front of the lower abdomen to adjust the movement of qi, and at the same time inhale to raise the palms from the left and right sides to shoulder level. Then the two palms are changed into "heart refers to the tactic" and slowly "ah-",and the left and right sides of the edge are curved upwards and rise above the head. Then the two forearms crossed the top of the head and paused for three times. The elbows went down to the ribs, and then they squatted down to exert their strength, and the pronunciation came to an abrupt end. This is the repetition of formula (8), and the number of repetitions depends on the condition of the practitioner and the training season, generally 3-9 times.

(1 1) Standing with two feet in parallel, the palms arc upward from the left and right sides to the top of the head, changing the palms forward, and the palms alternately swing back and forth from the palms to the toes, which is called "shaking the feathers on Suzaku".

(12) The palm naturally hangs on the left and right sides of the body, then the palm turns back and swings back and forth alternately, from the toes to the top of the head, which is called "Suzaku shakes off its feathers".

(13) Two palms naturally hang down at the sides of the body, and prepare basalt piles.

(5) Xuanwu pile-Chen Xiyi lies in the law, which leads to Xuanwu.

"Xuanwu pile" is a dynamic pile method. Through the exercise of skin and lips, the adjustment of pronunciation, the influence of meridians and the guidance of movements, the diseases of the spleen system can be eliminated, and the digestive systems such as spleen and stomach, stomach and gallbladder can be nourished with vitality.

(1) In the above-mentioned way, hands droop left and right, arms and fingers are straight, then the right arm swings up, the left arm swings down, and the body leans 90 degrees to the left; The right arm stretches to the left at the top and the left arm stretches to the right at the bottom. This formula can pause for 3-9 times, and the effect is better. It not only stretches the large intestine meridian of hand Yangming, gallbladder meridian of foot shaoyang and Yangqiao pulse, but also consumes fat at the left and right waist.

(2) Repeat the above formula in the opposite direction.

(3) The two palms become "spleen finger formula" after the body, that is, the four fingers are rolled up and the big finger is turned up. Straighten your arms, pinch the "spleen finger tactic" behind your body and draw an arc up to the top of your head. Thereby stretching the small intestine meridian of the sun and the triple energizer meridian of the hand shaoyang.

(4) Then, stand upright with your feet in the shape of an inner figure; The double-arm chuck extends forward and downward at the same time, so that the upper body and lower limbs are at right angles. Thereby stretching the Du meridian and bladder meridian of the foot sun.

(5) The left and right "spleen finger tactics" alternately push out the big finger, push out the number of 9 left and right, and at the same time make a short and powerful "tiger" sound to make up the temper. Its shape is like the entanglement and contention of turtles and snakes, which makes the bladder meridian and impotence pulse of the foot sun stretch and move.

(6) Push out the left and right "Spleen Finger Tactics" and lift the two "Spleen Finger Tactics" to the top of the head; Then lean back, buckle your feet, clamp your knees, hold your hips out, and suck your abdomen straight back, thus stretching your pulse; Then stretch two "spleen finger strokes" left and right, with an external force of 3-9, and make a short and powerful "tiger roar" sound to supplement stomach qi.

(7) Take back the left and right "Spleen Finger Tactics", stretch back to the top of your head, keep your body leaning back, and then push out the left and right big fingers alternately, making a short and powerful "Tiger Whistling" sound, such as tortoise and snake winding and contending, so that the spleen meridian of Foot Taiyin, stomach meridian of Foot Yangming and Yin Wei pulse stretch and move, and then slowly get up and stand, and the "Spleen Finger Tactics" is downward from the top of your head.

(8) Pronunciation: slightly lift the tongue, squeeze the trachea airflow, pinch the lips, limit the outward release of airflow, and make the airflow vibrate the mouth and lips; First, make a "tiger" sound, then slide to a "woo" sound, and finally keep a narrow mouth shape and make a "hoo" sound, that is, "tiger hoo". Pronunciation with a worried expression.

(9) Pinch the "spleen finger tactic" with both hands from the side of the body to the back, and draw an arc from the back of the body to the top of the head. Thereby stretching the small intestine meridian of the sun and the triple energizer meridian of the hand shaoyang.

(10) Then, put your feet in the inner character and stand up straight; The double-arm chuck extends forward and downward at the same time, so that the upper body and lower limbs are at right angles. Thereby stretching the Du meridian and bladder meridian of the foot sun.

(1 1) The left and right "spleen finger tactics" alternately push out the big finger, the left and right push out the number 9, and at the same time make a short and powerful "tiger" sound to supplement the temper. Its shape is like the entanglement and contention of turtles and snakes, which makes the bladder meridian and impotence pulse of the foot sun stretch and move.

(12) About "Spleen Finger Tactics" were pushed out and stood up, so that the two "Spleen Finger Tactics" were held high above the head; Then lean back, buckle your feet, clamp your knees, hold your hips out, and suck your abdomen straight back, thus stretching your pulse; Then stretch two "spleen finger strokes" left and right, with an external force of 3-9, and make a short and powerful "tiger roar" sound to supplement stomach qi.

(13) Take back the left and right "spleen finger tactics", reach back to the top, keep your body leaning back, and then push out the left and right big fingers alternately, making a short and powerful "tiger roar" sound, which is also like a tortoise and snake winding and fighting, so that the spleen meridian of Foot Taiyin, stomach meridian of Foot Yangming, Yinqiao pulse and Yin Wei pulse stretch, and then slowly get up and stand. Adjust the air conditioner with both hands and prepare for the next pile. In fact, the following five formulas (8)-( 12) are the repetition of the previous ones. It is usually enough to practice the same pile twice. Excessive sweating can lead to blood loss. There are many movements and meridians involved in this type, which is the implied meaning of "spleen in the middle" and "a hundred pulses coming towards the sun"

(6) White Tiger Pile-Zhang Sanfeng Taiyi took the white tiger.

"White Tiger Pile" nourishes the respiratory system such as lungs and trachea mainly by relaxing lung qi, strengthening tendons and pulling lung meridians, and nourishes skin and hair through the guidance, throwing and exertion of limbs, thus playing the role of strengthening the body resistance, eliminating respiratory diseases, strengthening the body and laying a foundation.

(1) Two palms are pulled upward from the lower abdomen, and the palm of the right hand is tilted outward. At the same time of squatting, the body suddenly swings to the left to drive the right palm to throw air to the left and the left palm to throw air back and down. So as to stretch and exercise the meridians, the lung meridian of Taiyin hand and the large intestine meridian of Yangming hand.

(2) Repeat the above formula in the opposite direction. The above two formulas (1)(2) focus on shaking the waist and shaking the air. You can count it 3-9 times or increase the number according to your physical condition and seasonal conditions.

(3) The legs return to stance, the right palm is outward, and the body twists and turns to the right, driving the right palm to deflate to the left; When the right arm reaches the left pole, the right shoulder is suddenly pulled back to the chest and lungs. So as to press and exercise the right chest lung meridian, and also stretch and exercise the hand Yangming large intestine meridian and the hand Taiyin lung meridian.

(4) The left palm sticks horizontally, and the body twists and turns to the left, which drives the left palm to deflate to the right; When the left arm reaches the right pole, the left shoulder is suddenly pulled back to the chest and lungs. Thus, the left chest lung meridian is squeezed and exercised, and the hand Yangming large intestine meridian and the hand Taiyin lung meridian are also stretched and exercised. This formula is actually repeated in the opposite direction to the above formula.

(5) The emphasis of the above two formulas (3) and (4) is to twist the waist and pull the shoulder. You can do it 3-9 times repeatedly, or you can increase the number according to your physical condition and seasonal conditions. After repeating the left and right blowing and shoulder pumping, I suddenly opened my arms and made a short and powerful "hiss" to fill my lungs.

(6) Both arms regulate the qi of the chest and lungs at the same time, that is, slowly inhale into the chest and lungs and expand outward. Exhale slowly when the arm is squeezed, and inhale slowly when the arm is stretched. The frequency of regulating qi depends on the filling of qi in the chest and lungs.

(7) Put your palms back on your chest and lower your breath up and down, which becomes a "lung finger tactic", that is, your hands are curled with four fingers and your ring fingers are extended. On the one hand, the "lung finger tactic" is guided down from the left and right sides of the body to the sides of the feet, on the other hand, it slowly hisses sadly. Then straighten your arm at a 90-degree angle and deflate it from bottom to top, so that your chest will spread out until your arm reaches the top of your head. Pause a little, just like the image of "blue-eyed monk holding heaven" in "Interior Map", looking forward to meeting heaven every day.

(8) Pronunciation method: the upper and lower incisors are gently meshed, and the tip of the tongue is close to the gap between the upper and lower incisors, so that air can be squeezed out from the gap between the incisors and the tip of the tongue; First hiss, then hiss, so that the airflow of pronunciation becomes smaller and smaller when it passes through the gap, that is, it slowly hisses. Pay attention to keep sad and sad when pronouncing.

(9) Then, the "Lung Finger Tactic" extends to the middle, left and right, and immediately releases the "Lung Finger Tactic" as a "three-point water" after reaching the pole, so that the arms can be retracted upwards and the chest and lungs can be breathed back.

(10) Pinch the fourth finger again, stretch out the ring finger, and guide it down to the sides of the foot along the left and right sides, while slowly hissing. Pronunciation method is the same as (8).

(1 1) Then straighten your arms at a 90-degree angle, and deflate them from bottom to top, so as to spread your chest muscles until your arms reach the top of your head. After a pause, there is hope that the sky will meet day by day.

(12) Then, the "Lung Finger Tactic" extends to the middle, left and right. After reaching the extreme point, the "Lung Finger Tactic" is immediately released as "three-point water", and then the arms are retracted upwards, and the air flows back to the chest and lungs.

(13) The above items have only been done once, and it is generally more appropriate to do them twice. If it is autumn or you have lung diseases, you can increase the frequency to clear the lungs and moisten dryness, and clean the whole body skin and hair.

(7) Double deer piled up to raise double deer in Zhitian, and Yin Changsheng

"Double Deer Suppository" imitates the body movements of long-lived animals such as deer and tortoise, stretches the kidney meridian and exercises the kidney and bladder. , so that the human urinary system and reproductive system can be nourished by vitality, so as to treat diseases caused by kidney disease, further strengthen the body, make up for the deficit, and lay a good foundation for the next step of cultivation of Dandao.

(1) Adjust the ventilator with two palms in front of the abdomen, then pull the ventilator up from the bent waist of the big toe to the sides of the tongue base, and then guide it to the top of the head; Then the arms and body curl from top to bottom, and exhale slowly at the same time, so that the qi machine drops from the top of the head to the soles of the feet and touches the ground with both hands.

(2) The legs should be upright, with the crotch as the folding point; The two arms drive the spine to swing left and right, counting 3-9 times before and after. The number of swings depends on cardiovascular and cerebrovascular diseases and the tolerance of other parts of the body. When swinging, the arms and upper body are completely relaxed, which is helpful for the recovery of the spine and internal organs and the treatment of lumbar and cervical diseases.

(3) Pinch the thumb and forefinger of both hands to the achilles tendon of both feet, so that the upper body is attached to the leg, forcing the breath in the abdomen to spit out; When the upper body leaves the leg, you can inhale slowly. This formula can be done 3-9 times. Every time you do it, your upper body sticks to your leg, and your lower jaw forcibly leads to your tail, forming the "deer blowing off your tail" posture of Wudang Mountain Taoist. This can stretch the back spine and leg tendons, stretch the Du meridian and bladder meridian of the foot sun, and keep the true qi.

(4) Release your hands, put your palms on your feet, and inhale upward from the spring, along the calf, thigh, abdomen, neck and head, above your head, showing the shape of your hands in the air. When you pull your hands up, inhale slowly from the bottom up.

(5) Pinch the "kidney finger formula" with both hands, that is, the four fingers are curled and the little finger is extended. Then the palms of the two "kidney fingers" are up and hold on for a while. At this time, you should adjust your breathing and take a deep breath before your hands droop and pronounce. Then pinch the palm of the "kidney fingering" and turn it down, while slowly reading "blow-"with a frightened expression, while guiding Qi-to move down to the kidney, to Zusanli and to Yongquan. This is "the hundred pulses return to the kidney". When the sound of "Kidney Finger Prescription" draws air from the top of the head to the soles of the feet, the qi of the three meridians of the hand, the three meridians of the hand, the pulse of the chong ren, the pulse of the yin and yang, and the meridian of the foot all descend, forming a dynamic trend of "hundred pulses returning to the kidney", which has a strong function of nourishing kidney yin, strengthening kidney yang and treating nephropathy.

(6) Pronunciation method: The pronunciation of Shuangluzhuang is only reinforcing and reducing, or the method of reinforcing and reducing conforms to Taoist principles and Chinese medicine theory. Pronunciation "before", and then slowly issued a "blow-". When doing "before", the palms of the two "kidney fingers" are propped up; Palm down, then adjust to panic, and then slowly issue a "blow-". Therefore, the upper branch supplements yang, and the "front" sound supplements yang; Yin is absorbed by the lower half, and Yin is absorbed by the "blowing" sound.

(7) Squat down, with two palms on the foot surface, the back sides of the thighs and calves completely overlapping, and two arms on the inside of the legs. Make a little breathing adjustment and knock on the inside of the coccyx when inhaling; When exhaling, the cervical and thoracic vertebrae are externally supported. Can completely open the spine, back muscles and du meridian.

(8) Keep the above formula, draw circles clockwise from bottom to top, and further stretch and exercise the spine, back muscles and Du meridian. Then put your head forward, swing left and right, and slowly stand your legs up. This is the Taoist posture of "sniffing turtles" in Wudang Mountain. Like "deer blowing tail", it can not only stretch the back and governor vessels, but also squeeze the abdominal cavity, exercise the internal organs, lose weight, restore the internal organs and maintain the true qi. According to Taoist practice, "deer blowing tail" nourishes yin and keeps fidelity; "Said the tortoise disdainfully" Yangyuan aphrodisiac.

(9) Put the palm on the foot surface and pull up the air of the spring, that is, the hands are zigzag in the air along the calf, thigh, abdomen, neck and head, and above the head. When your hand is pulled up, your body curls from bottom to top, while slowly inhaling.

(10) Pinch the "Kidney Finger Tactics" with both hands, and then hold it up with palms up for a while to adjust breathing; Palm down, making a "blowing-"sound, guiding qi down to the kidney, to Zusanli, and to Yongquan, that is, the trend of "hundred pulses returning to the kidney".

(1 1) Repeatedly do "deer blowing off the tail" and "turtle sniffing" to nourish yin and strengthen yang and preserve health.

After (12), return to (2) from (9), that is, practice from (2) to (1 1). In actual practice, if you only practice (1) to (12), there may be "horse yin hiding", that is, refining refined gas, refining essence, retrograde essence, and cutting off sexual desire. This should be a good thing. But some people will say that "Taiyi Wuxing Pile" is false for nourishing yin and strengthening yang, otherwise how can people lose their sexual desire? Therefore, we specially added the formula (13) after the "Double Deer Pile" to those practitioners who need to enhance their sexual and reproductive abilities, and the effect is very good. Of course, we must remind everyone that it is ok to need it once or twice occasionally, and it is useless to have more. In particular, you have made up your mind to practice Dan Dao, and you must not practice it at this stage of making up for the damage and laying the foundation (13), otherwise, "you can't help the boat on the beach" is very harmful to your health. Remember, be careful.

(13) Squat in half, adjust qi in the first two palms of the lower abdomen, then hold the ball and rub the Taoist Tai Chi ball in Wudang Mountain in front of the abdomen; Then her hands rested on her hips, her thumb pinched the sacred tree, and her four fingers pinched the sacred door to help her waist and crotch, stopping for 36-8 1, and counting the internal force once every time; The change of potential is pendulum, and the same pause is 36-8 1. Every time it is calculated, the internal force swings back. Change the potential to the lateral buttock, and then use the internal force to buttock 36-81after resisting; Change the potential to the side to top the right buttock, and then use the internal force to top the right buttock 36-81; Then do "shake Dante" and "swing Dan furnace", that is, swing Dantian forward, backward, left and right. Zhenyang is about to be born, and its natural function and reproductive ability are obviously enhanced in 3-5 years.

(8) Air-conditioning pile-operating dry-Kun conditioning three-way.

(1) Stand up your legs, adjust your breathing with your palms in front of your chest and abdomen, and then squat down for a while. Your left palm goes out from under your left rib, turn left, and the left palm arcs back to your right chest and abdomen from bottom to top, thus completing the action of doing Kun on the left side. So that that triple energizer of hand shaoyang can be stretched and move.

(2) The right palm goes down to Qi Mei from the upper direction of the left chest, and the air is collected in the chest and abdomen, thus completing the movement of dry kunyun on the right side. So that that triple energizer of hand shaoyang can be stretched and move.

(3) Pronunciation requirements: the tongue is slightly upturned, the lips are slightly round, and the sound generated by the friction between the tongue and the upper jaw; Pronounce the "Xi" sound first, then gradually raise the middle part of the tongue, squeeze the airflow, make it become the "Xi" sound, and make the reduced "Xi-"sound slowly emit.

(4) Repeat the above actions for 3-9 times. Then take back the left and right gestures and take back the qi machine from top to bottom.

(9) Close the momentum-Tammy returned to the knowledge of exhibition officials.

(1) Keep your feet together and stand up straight. Achieve "three fields to gather gas."

(2) The palms are tilted from the left and right sides, and the air is lifted upward while inhaling until it is shoulder-high and then returns to Tang Yin; Collect the qi, point at two points, and make the qi enter the mud pill; The two middle fingers are separated to both sides along the eyebrow arch until the middle finger points to the valley, so that qi enters the mud pill; The two middle fingers continue to guide backwards until the middle finger of the jade pillow is the acupoint, so that qi enters the mud pill.

(3) The palm is guided downward from the back until the waist is turned forward and upward, the chest is flat, and it shines under the pigeon tail; Zhongdian Tian receives qi and points at Kyubi no Youko point in two places; The two middle fingers are separated to both sides along the milk line, and the middle finger in the big bag is the acupoint, which makes the gas enter the middle abdomen; The two middle fingers continue to guide backwards until the Yang middle finger is the acupoint, so that qi can enter the middle abdomen.

(4) The palm is guided downward from the back, and the palm is turned forward and upward at the waist, and the navel illuminates the abdomen when it is flat; Receive the qi of the lower abdomen, pointing to the navel in two directions, so that the qi enters the lower abdomen; The two middle fingers are separated to both sides along the vein until the middle finger of Zhangmen point, so that qi enters the lower abdomen; The two middle fingers continue to guide backward until the middle finger of Mingmen point, so that qi enters the lower abdomen.

(5) Return the palm to the navel and cover it; The left palm rotates counterclockwise for 9 times and the right palm rotates clockwise for 9 times.

(6) Open your eyes slowly and move your feet gently. After practice.

Ten: no practice:

"Jingzhai is a city."

Don't ejaculate, or all your previous efforts will be in vain.

If you have a strong sexual desire, you should pay attention to reducing meat, mainly vegetarian, and avoid smelling ginger, onions, garlic, peppers, leeks, parsley and other foods.

For example, in the early stage of practicing fetal interest and breaking the valley, cinnamon, walnuts, red dates and other foods should be used to supplement the qi.

If the grain is completely broken, you can only eat a small amount of mica powder, rice porridge, kudzu root powder or chewed kudzu root occasionally, and gradually reach the realm of Dan family.

In addition to the above food precepts, there are also heart precepts, behavior precepts, lust precepts and so on.