Static work is the basis of qigong exercise, which mainly includes standing work, sitting work, kneeling work and lying work. The opening and closing potentials of various methods are all chaotic integration potentials, also called chaotic set success, or chaotic set success for short. There are four basic types of chaotic integration potentials (chaotic set success): substation work, sitting work, kneeling work and lying work.

1. Chaos integration station work (one-word station work): opening and closing.

Chaos comprehensive station operator, also called chaos word station operator (| word operator) or word operator (| word operator) for short, takes attention potential as the starting and closing potential.

One-word skill (| word skill) is the basic link of qigong exercise, following the three-tone essentials.

(1) posture (body adjustment).

Stand at attention. Legs together, feet at attention, hands close to legs on one side of the body naturally droop, and arms as straight as possible. The body is complete, the head is straight, the chest is unfolded, and the spine is upright and towering.

(2) Breathing (pranayama).

Breathe evenly and inhale for 6-9 seconds. When inhaling, try to straighten out and hold your breath for 3-6 seconds. Exhale for 6- 12 seconds, and relax when exhaling. * * * Breathe 6- 12 Breathe.

It is natural for beginners to breathe, so it is unnecessary to emphasize abdominal breathing to avoid unnecessary tension.

(3) mind (heart tone).

Calm down, stay in the abdomen, imagine that heaven and earth are connected, and relax and be comfortable.

Exhale, the weather drops, imagine a fresh air falling from the sky, covering the whole body. Meditation: I am the luckiest person when the weather drops and my luck drops;

Inhale, the earth rises, and imagine a steam rising from the earth to warm the whole body. Meditation: the earth rises, and the earth rises with happiness, and I am the happiest person;

Harmony, imagine the intersection of heaven and earth, and the abdomen is warm and comfortable. Meditation: people get together, people get together, I am the most amiable person, I am the healthiest person.

Second, stand up.

The standing work mainly includes three methods: one-character standing work, big-character standing work and horse stance just look. In addition to the change of posture, breathing (pranayama) and thinking (pranayama) stand on the same word.

(1) Chaos represents its advantages.

(2) stand in the big characters.

Stand up in a word. Legs apart, slightly wider than shoulders, arms raised from the side to flat shoulders, palms down in a big shape. The body is complete, the head is straight, the chest is unfolded, and the spine is upright and towering.

(3) Flat "ma bu" or horse stance just look.

1, vertically supporting Gong Zhuang's stance. Stand up in a word. Stand with your legs apart, slightly wider than your shoulders, your arms bent outward, your hands hanging naturally to the side, palms inward, about 5- 10 cm away from the side. Body integrity (head straight, chest spread out, spine vertical), towering.

2. Stand by and look at Ma Qian. Stand up in a word. Stand with your legs apart, slightly wider than your shoulders, your arms bent into an arc, your little fingers leading the way, your five fingers drawing Tai Chi, and your palms turning, with your palms down 5- 10 cm in front of your lower abdomen. If you gently press the floating ball in the water, the distance between your hands is 10- 15 cm. Body integrity (head straight, chest spread out, spine vertical), towering.

Step 3 stand in a circle. Stand up in a word. Stand with your legs apart, slightly wider than your shoulders. Your arms are round in front of you, palms facing up, fingers facing each other, and the distance is about 10- 15 cm. Body integrity (head straight, chest spread out, spine vertical), towering.

Second, sit down.

Sitting force mainly includes natural sitting force, single sitting force and double sitting force. In ancient China, sitting was also called sitting.

Song Confucianism strongly advocated meditation, knowledge, enlightenment and practical use. Zhu, a master of Neo-Confucianism in the Song Dynasty, said: "When you begin to learn, you must sit still. The sit-in was originally fixed. Although it is inevitable that things will be returned to their original owners, there is a place to stay. " He also said: "Reading quietly teaches him to be calm and gradually see the truth, but it is always the case." Therefore, he advocates that his students "meditate for half a day and study for half a day", which shows that Mr. Zhu attaches importance to meditation.

The chaotic posture of sitting, kneeling and lying varies with different postures, and the focus of heart and breath adjustment is the same.

(1) Sit naturally.

Sit your legs naturally according to your personal habits, and put your hands firmly on the root of your thigh (the right hand holds it firmly: the thumb of your right hand is pressed on the palm of your left hand, and the other four fingers hold the back of your left hand; Left hand clenched: the thumb of the left hand is pressed on the palm of the right hand, and the other four fingers are held on the back of the right hand. Body integrity (head straight, chest spread out, spine vertical), towering.

(2) sit on a single plate.

There are two kinds of single-disc sitting: (1) left-leg single-disc sitting: the left leg is on the right leg; (2) Sitting on the right leg with a single board: the right leg is on the left leg. Draw a circle with both hands at the root of the forefoot of the lower abdomen (right hand holding the circle: the thumbs of both hands are opposite, and the four fingers of the right hand hold the back of the left hand; Hold a circle with your left hand: your thumbs are opposite, and your left hand holds the back of your right hand with four fingers. Body integrity (head straight, chest spread out, spine vertical), towering.

(3) double-seated.

There are two kinds of double-disc sitting: (1) left-leg double-disc sitting: the left leg is on the right leg; (2) Sit on the right leg: the right leg is on the left leg. Draw a circle with both hands at the root of the forefoot of the lower abdomen (right hand holding the circle: the thumbs of both hands are opposite, and the four fingers of the right hand hold the back of the left hand; Hold a circle with your left hand: your thumbs are opposite, and your left hand holds the back of your right hand with four fingers. Body integrity (head straight, chest spread out, spine vertical), towering.

Third, kneel down.

Kneeling skills mainly include sitting and kneeling skills.

(1) Sit and kneel.

Legs together, hips sitting on the calf, sitting and kneeling. Draw a circle with both hands at the root of the forefoot of the lower abdomen (right hand holding the circle: the thumbs of both hands are opposite, and the four fingers of the right hand hold the back of the left hand; Hold a circle with your left hand: your thumbs are opposite, and your left hand holds the back of your right hand with four fingers. Body integrity (head straight, chest spread out, spine vertical), towering.

(2) High kneeling skills.

Legs together, upper body upright, kneeling high. Put your hands together on your chest, bow or mate. Body integrity (head straight, chest spread out, spine vertical), towering.

Fourth, lie down.

Lying exercises mainly include supine exercises and lateral lying exercises.

(1) Sit on your back.

Lie on your back on a comfortable hard bed or exercise mat. Pillows should be filled with natural fillers such as buckwheat pillows and adjusted to a suitable height, or pillows should not be used. Put your hands on your side or abdomen. The whole body naturally relaxes.

(2) Lie on your side.

There are two kinds of lateral lying: left lying and right lying. Lie on your side on a comfortable hard bed, and the pillow should be buckwheat pillow. , and adjust it to the appropriate height. One hand on the leg and the other on the pillow. Relax all over.

Note: you can close your eyes and relax when practicing, and the effect is better. I didn't close my eyes completely in this demonstration for the sake of beautiful pictures.