1) Rodless pile

Action practice:

Stand naturally, bend your knees and sink your hips, spread your left foot horizontally, with the distance between your feet as wide as or slightly wider than your shoulders, toe forward, knees slightly bent, left palm inside, right palm outside, palms crossed, and gently press in front of your abdomen.

Formula elements:

Hanging overhead at a hundred meetings

Eyebrow stretching and eye level

The tongue touches the palate and the lips are slightly open.

The mandible is slightly retracted and restricted.

After listening to the head, neck and ears of the virtual spirit

Loose shoulders and heavy elbows.

Chest out

Relax your waist and sink your hips. Done.

Knees are slightly flexed and braced.

Firm and powerful between your feet.

Baihui perineum should be vertical

Breathing natural gas sinking

Relax your mind and rest your body.

Functions: Standardizing postures of various parts of the body, regulating breathing, relaxing body and mind, strengthening leg strength, enhancing the guidance of consciousness and the control of consciousness on limbs.

Mind method: after the body relaxes, visualize yourself and the vast universe and enter the realm of ecstasy.

(2) Mixed pile

Action practice:

Step on your feet, palms up, palms open naturally, bend your knees and sink your hips, palms rotate outward, palms turn inward obliquely, and palms keep leaning against your chest. Bend your elbow slightly and keep your wrist flat inside the external support.

Formula elements:

Holding a paper lantern in her arms.

There is a pole on his back.

Hips are like sitting on a bench.

In addition, it can also evolve into the action of twisting the waist and buttocks left and right.

Function: Improve the control of wrist, elbow and shoulder.

(3) Pile opening and sealing

Action practice:

By the action of the round pile, kneel down, and at the same time, the palms are open outward, the Laogong point is diagonally opposite, the palms are extended outward like elastic belt, and the palms are at an oblique angle of 45 degrees with the body. Strength comes from pushing your feet up and pressing your palms toward the middle at the same time. There seems to be a spring between them. Exhale with your hands open, inhale with your hands closed, and vice versa. So repeatedly.

The formula is as above.

Function: improve the coordination between the opening and closing of the two palms and the fluctuation of the center of gravity, that is, train the upper and lower strength.