1, paragraph 1: Hold Tian Li Sanjiao with both hands.

(1) Feet are parallel and shoulder width apart. Slowly raise your arms over your head from the left and right sides, cross your fingers, turn your palms over and lift them up as far as possible, so that your arms can be fully stretched, without being nervous, just like stretching. At the same time, look up slowly, with an air of Optimus Prime, and breathe in slowly at this time.

(2) Turn your palms down. When you are falling to the chest height in front, turn your palms up again with the fall, and lower your head slightly, so that your eyes will be handy. Come in together and exhale slowly.

To do this, put your palms down and practice four to eight times. Another exercise method, the difference is that every time you pull up, your arms are slowly raised on your side and your heels are raised at the same time. Keep your eyes straight and your head up, but don't be nervous. Then put your hands apart, press them in front of you, your heels fall, and your breath slowly sinks in your abdomen. Press this four to eight times.

2. the second paragraph: opening the bow left and right is like shooting a sculpture.

(1) The feet are opened in parallel, slightly wider than the shoulders, in a stance of horse stance. Upper body upright, arms bent flat on chest, left arm on top, right arm on the bottom.

(2) Make a fist, with the index finger and thumb splayed in a figure of eight, with the left hand slowly pushed flat, the left arm straight, and the elbow of the right arm bent and pulled back to the right, and the right fist stopped in front of the right rib, with the heart of the fist facing upward, like a bow. Look at your left hand.

Actions (3) and (4) are the same as actions (1) and (2), but the left and right sides are opposite, so the left and right bows are opened 4 to 8 times.

The focus of this action is to improve the blood circulation in the thoracic spine and neck. Clinically, it has a certain therapeutic effect on sequelae caused by concussion. At the same time, the organs of the upper middle jiao, especially the heart and lungs, are massaged rhythmically, thus enhancing the heart and lung function. By expanding the chest and extending the arms, we can exercise and strengthen the skeletal muscles of the chest ribs, shoulders and arms, which is helpful to maintain the correct posture and correct the bad posture such as shoulder retraction and round back.

3, the third paragraph: conditioning the spleen and stomach arm single lift

(1) Hold the palm of your left hand vertically upwards, then flip the palm rest, with the fingertips to the right, the palm of your right hand pressed downwards and the fingertips forward.

(2) The left hand is downward in front of the body, and at the same time, the qi and blood are pulled downward, and then the whole body is relaxed and natural standing is restored.

Actions (3) and (4) are the same as actions (1) and (2), but the left and right are opposite. This way, the left and right hands alternately raise 4 to 8 times.

This action mainly acts on the middle focus, and the limb extension should be gentle and slow. Because the hands are alternately raised with one hand and pressed with the other, the internal organs and muscles on both sides are pulled in coordination, especially the organs such as liver, gallbladder, spleen and stomach, thus promoting gastrointestinal peristalsis and enhancing digestive function.

4. Paragraph 4: Review of five strains after seven injuries.

(1) Feet are parallel and shoulder width apart. The arms are naturally drooping or akimbo. The head and neck drive the spine to twist slowly to the left, look behind and inhale at the same time.

(2) The head and neck drive the spine to turn slowly to the right and restore head-up vision. At the same time, relax the whole body with exhalation.

Actions (3) and (4) are the same as actions (1) and (2), but the left and right are opposite. Look around like this, 4 ~ 8 times at a time.

Five tiredness refers to the damage of heart, liver, spleen, lung and kidney caused by improper work and rest and abnormal activities. Seven injuries refer to the injuries to internal organs caused by emotions such as joy, anger, thinking, worry, sadness, fear and shock. Due to persistent excessive mental activity, nervous dysfunction and imbalance of qi and blood, the viscera are damaged.

This type of exercise is actually the whole body exercise, especially the waist, head and neck, eyes and so on. Due to the repeated twisting movement of the head and neck, the flexibility of the neck muscles is enhanced, and the blood circulation of the head and neck is improved, which is helpful to relieve the fatigue of the central nervous system and enhance and improve its function.

5. Paragraph 5: Shake your head and wag your tail to get rid of your heart.

(1) Stand with your hands akimbo, exhale slowly, twist your waist to the left, bend over, and exhale the residual breath slowly. Continue to move, head down from left to right, lead your neck forward like a small spoon scooping water, slowly raise your head from the right and inhale at the same time; Twist your waist to the left, regain your standing posture, and exhale slowly and deeply. At the same time, relax the whole body, and at the end of exhalation, do several rhythmic waist-pinching movements with both hands at the same time.

(2) The action is the same as (1), but the left and right are opposite.

In this way, (1) and (2) actions are alternately performed 4 to 8 times.

In addition to emphasizing relaxation, this type of action must also emphasize silence to relieve tension and make the mind clear. As the saying goes, silence can control impatience. "Heart fire" is a symptom of inflammation and anxiety caused by deficiency fire. This kind of deficiency fire should be pinched with thumb when exhaling, which will lead to the decline of qi and blood. At the same time, the bending action also has the effect of subduing the "heart fire".

The movement should be kept freely, the exhalation time should be prolonged, and the excitement of sympathetic nerves should be eliminated, so as to get rid of the "heart fire". At the same time, it also has a certain effect on the joints, ligaments and muscles of the waist and neck, which is helpful to the operation of Ren Du Chong Mai.

6. Paragraph 6: Climb your feet with both hands to strengthen your kidney and waist.

(1) Feet parallel to shoulder width, palms pressed against umbilicus.

(2) The palm is divided into the back waist along the vein.

(3) The upper body leans forward slowly, keeping the knees straight, and massaging the palms along the coccyx to the heels. Massage along the outside to the inside of the foot.

(4) The upper body is straight, and the hands are massaged to both sides of the umbilicus along the inner thighs. Repeat the pitch 4 ~ 8 times.

The waist is the key part of the whole body movement, mainly to exercise the waist, but also to strengthen the activities of the abdomen and various internal organs, such as kidney, adrenal gland, abdominal aorta, inferior vena cava and so on.

Traditional Chinese medicine believes that "kidney is the foundation of nature" and "storing essence and storing viscera". The kidney is an important organ for regulating the balance of body fluids. The adrenal gland is an endocrine organ. It is closely related to systemic metabolic function. The waist is also the location of the abdominal ganglion "abdominal brain". Because of the rhythmic movement of the waist (pitching back and forth), it also improves the blood circulation of the brain, enhances the regulation function of the nervous system and the physiological functions of various tissues and organs.

7. paragraph 7: gather fists and glare to increase strength.

Preparation posture: open your feet to form a just look pile, with fists on your waist, fists facing up and eyes wide open.

(1) Move forward slowly with the left fist, which can be either a fixed fist or a prone fist. When punching, the waist is slightly twisted to the right, the left shoulder changes with the previous punch, the palm arm rotates outward to grasp the fist, and the fist lies on the waist.

(2) The action is the same as (1), but the left and right are opposite. Strike 4 ~ 8 times alternately from left to right.

This type of action requires two fists clenched, two thumbs firmly grasping the ground, relaxing the chest and straightening the neck, focusing and glaring. This kind mainly exercises the muscles of limbs, waist and eyes.

According to one's physique, hobbies, age and purpose, determine the strength when practicing. Its function is to relax the whole body qi and enhance lung qi. Excite the cerebral cortex and autonomic nerve at the same time, which is beneficial to the operation of qi and blood. It also has the function of strengthening the bones and muscles of the whole body.

8. Paragraph 8: Behind the scenes, all diseases will disappear.

Ready posture: feet parallel to each other, shoulder width, or feet together.

Raise your arms over your head, lift your heels and inhale. The arms fall forward by themselves, and the heels also fall with them, so as to cooperate with exhalation. Relax all over. So rise and fall 4~8 times.

Under the guidance of the limbs, the inspiratory arm raises its head at its own sides, exhales and falls, and at the same time relaxes the whole body, leading the "turbid gas" from the head to the Yongquan and discharging it out of the body.

"Turbid qi" refers to all nervous and dirty pathogens. The ancients called it "removing turbidity to protect the Qing Dynasty" or "removing turbidity to protect the Qing Dynasty". Because the heel moves elastically and rhythmically, it can exercise the ligament between vertebrae and joints, and can prevent and treat various diseases of vertebrae and flat feet. At the same time, it is beneficial to the circulation of spinal fluid and the enhancement of spinal nerve function, thus strengthening the regulation of systemic nerves.

Extended data:

Practice essentials of Baduanjin:

1, relaxed and natural

Relaxation and nature are the basic elements and the most basic rules of practice. Relaxation refers to the relaxation of spirit and form. The "nature" here can never be understood as "letting nature take its course" or "letting it be", but means "Tao is nature"

2, accurate and flexible

Accurate, mainly refers to the correct posture and method in practice, in line with the norms. . Flexibility means that the range, posture, strength, the number of exercises, the use of ideas and the adjustment of breathing should be mastered flexibly according to your own situation.

3. Pay equal attention to cultivation and cultivation.

Training refers to the organic combination of physical exercise, respiratory regulation and psychological regulation. Cultivation is to achieve a state of relaxation, comfort, gentle breathing and continuous rest through the above exercises.

Step by step

Only after a period of time and practice, can we make the posture more orderly and accurate, improve the consistency and control ability of the action, and deepen the understanding of the essentials of the action.

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