1, both hands support the first type of Tian Li's three-way formula.

Hold the sky with your palms up before crossing the lower abdomen.

The left and right hands dial the clouds separately, and the two hands hold the reduction.

As the air moves slowly, inhale and exhale,

When you exhale, stop for a while and let it go naturally.

Practice method: 1 Hold triple energizer with both hands: stand naturally, put your feet flat, shoulder width apart, hold your chest out and abdomen in, and relax your waist and spine. Look up, mouth to mouth, calm your mind, breathe, and sink your stomach. Raise your hands slowly to the top of your head, palms up, and lift them hard, and your heels will fluctuate with the lifting of your hands. After lifting for several times, put your palms down, and slowly press to the lower abdomen along the front side of your body to recover.

2, the second kind of left and right opening is like shooting a carving formula.

Cross your hands on your left chest and squat steadily.

Pushing left and pulling right is like archery, with the left index finger pointing to the sky.

Turn right at the waist, cross your hands on your right chest,

Push right and pull left to observe your fingers and restore your hands.

Practice method: 2. Open your bow left and right like an eagle: stand naturally, take a step to the left with your left foot, squat down into a riding step, put your hands on the outside of your hips, and then draw an arc from your chest up to your chest level. Pull the right hand to the right to the level of the right chest, about two punches away from the breast, which means to tighten the bowstring and open the bow like a full moon;

Hold the sword tactic in your left hand, stretch it out to the left, turn your head to the left with the heat, and stare into the distance through your left index finger, indicating that you have a bow sword in your hand, waiting for the opportunity to shoot. After a short pause, immediately lift your body up, then pull your hands down to your chest, and at the same time take back your left leg and resume your natural standing. This is the left hand and right hand. Switch left and right a dozen times.

3, the third type of spleen and stomach conditioning must be a single mouth.

Hands crossed, palms facing the sky, upper right and lower left arms holding circles,

Turn your right palm to the sky and your left palm to the spleen.

Walk with your palms along the stomach meridian and press the armrest for one cycle.

Breathe and suck your feet, don't use force, then go back to Tian Dan and close your palms.

Practice: 3, conditioning the spleen and stomach must be lifted separately: stand naturally, slowly lift your left hand from your side to your head, palm up, lift it to the left and right sides, and press the connection line with your right hand. After lifting it several times, the left hand slowly falls along the front of the body and returns to the side of the body. The right hand lifting and pressing action is the same as that of the left hand, but in the opposite direction.

4, the fourth kind of five strains and seven injuries look back. ?

Hold the palm like a tray, turn the palm to seal and press the arm to rotate inward.

Turn your head to the left and discharge the air into the spring.

When you exhale, calm down and put your arms back in the air.

Keep running in pairs and take the gas back to dantian.

Practice: 4. Looking back after the seven injuries of five plants: stand naturally, with your feet shoulder-width apart, your hands drooping naturally, breathe with your heart fixed, and sink into your abdomen. Turn your head slightly to the left and look at the left rear. After a pause, slowly turn right, then look at the right rear, pause for a while, and turn right. So many times.

5. The fifth kind is wagging your head and getting angry.

The lunge is optional, and the palms are on the knees.

The head should leave with the exhalation, but the eyes should look at the right toe.

Inhale and return to the right, shake your head and squint at your left toe.

Therefore, the practice of going back and forth with qi means that qi can't float.

Practice: 5. Shaking one's head and wagging one's tail to drive away the fire in one's heart: extend your feet horizontally and squat down with your knees to form a "riding step". Keep your upper body straight down, lean forward slightly, look straight at your eyes, press your hands on your knees and support your elbows on the outside. With the waist as the axis, the head and spine should be straight. Swing the trunk to the left and front, bend the left arm, straighten the right arm, and support the outside of the elbow arm. The head is perpendicular to the left knee, the hips are supported to the lower right, and the right toes are visually observed. After a short pause, swing to the right in the opposite direction. It was repeated more than ten times. ?

6, the sixth type of hands climbing feet strong kidney strong waist.

Feet one step wide, hands flat to support the lower abdomen.

Divide equally, turn left and right, inhale between waist and support,

Type with gas to determine the depth, exhale, bend over, turn your feet around,

Don't use gestures to guide hard, relax your waist and abdomen and keep the spring.

Practice: 6. Climb your feet with both hands to strengthen your kidneys and waist: stand quietly, with your feet flat and shoulder-width. Hold your arms flat on your side, slowly lift them to the top of your head, palms up, and lift them up. Pause for a moment, straighten your legs, lean forward with your waist as the axis, hold your feet with your hands, pause for a moment, slowly straighten your body, raise your hands above your head, straighten your arms, palm forward, and then slowly fall to one side from both sides.

7. The formula for increasing the power of glare in the seventh fist.

Squat down with your eyes wide open, fists tied to your chest,

The fist leads the internal qi to rotate with the waist, and the two arms rotate back and forth.

Inhale, retract, exhale, turn left and right to see the fist,

Take back your chest with two fists and press your feet to restore.

Practice: 7. Raise your fist and stare to increase your strength: spread your feet horizontally and squat under your knees with a knife step. Hands clenched, eyes down. Hit the left fist forward, turn your head slightly to the left, stare at the distance through the left fist, and pull the right fist back. Form a kind of "competition" with the left fist attack. Then, take back your left fist and hit your right fist. The main point is the same as before. It was repeated more than ten times.

8. After the eighth formula, the seven troubles disappear.

Stand with your legs side by side, your toes leave, and your toes are lifted by your heels.

Exhale on it and press it on your hand. Exhale for a week.

Repeatedly * * * seven times, the whole body qi returned to the abdomen.

The whole body is relaxed and trembling, and the natural breathing state is pleasant.