Twelve Duan Jin is one of the new technologies organized and created by the Health Qigong Management Center of the State General Administration of Sport. The following is specially arranged for you:

Chapter 12 brocade

Twelve Duan Jin is also called "Wen Ba Duan Jin". In the Qing Dynasty, it was regarded as one of the main training contents by the monks of Shaolin Temple in Songshan, Henan Province, and gradually adopted by practitioners as one of the internal skills. Twelve-segment brocade is a fitness exercise method consisting of twelve movements.

Brief introduction of twelve Duan Jin

It was first seen in Zhu Quan's * * * Immortality * * "Living Heart Method" in the Ming Dynasty, and it is called the Eight-paragraph Brocade Method. Hou Lengqian called it the Eight-Duan Brocade in the Essentials of Aging, but the actual content is quite different from the usual Eight-Duan Brocade. Because all its movements are carried out in a sitting position, it is also called the eight-segment brocade of sitting position. In the Qing Dynasty, Xu Wenbi renamed this method "Twelve Duan Brocade" in Time Fax, and explained every movement. During the Xianfeng period, Pan's Health Essentials was included in Xu Ben, and it was added or deleted. During Guangxu period, Wang Zuyuan changed "necessary sanitary technology" into "internal work diagram". Although the technique of Shierduan Brocade is simple, it has remarkable effects in strengthening the body, prolonging life, resisting aging and preventing aging. ?

Functions of Twelve-section Brocade

Disease regulation

Twelve-segment gold is suitable for patients with chronic and debilitating diseases. It is helpful for the rehabilitation of patients with neurasthenia, chronic tracheitis, esophagitis, chronic gastritis, coronary heart disease, emphysema, ulcer, gastroptosis, lumbar muscle strain, chronic nephritis and lumbago due to kidney deficiency. You can also practice a few sessions according to regional diseases. If you have tinnitus and deafness, you can practice the first, second and third paragraphs; Those who are in high spirits can practice one, four or seven paragraphs; Five strains with seven injuries can practice the first and ninth segments; For low back pain diseases, you can choose to practice the first and tenth sections.

Health maintenance

Twelve Duan Jin is also called "sitting eight Duan Jin". It is an outstanding representative of ancient health preserving methods in China. It was highly praised by many medical scientists and health care experts in the Ming and Qing Dynasties. She absorbed the essence of China traditional culture, organically combined medical treatment, exercise and health preservation, and took improving the quality of life and living conditions as the basic goal, and advocated achieving the harmony and unity of body and mind through self-exercise and exercise. Twelve Duan Jin's health-keeping thought systematically reflects the exercise principle of China's traditional health-keeping method, which is natural and both internal and external. Especially to relax.

The 12-section brocade consists of 12 movements, which are a combination of motion and static. Among them, static exercise includes meditation, meditation and so on. And dynamic movement includes sitting movement and self. When practicing, breathing, guiding and thinking cooperate with each other, and the movements are soft, natural and smooth, with both form and spirit. The whole set of movements is simple and clear, easy to learn and practice. Suitable for people of different ages to exercise. Long-term adherence to exercise can effectively improve physical health and achieve the role of preventing diseases and strengthening the body.

Twelve-piece brocade rule

Twelve pieces of brocade popular in modern times are mostly from internal work drawings. The following is arranged according to the contents of Yijinjing, a block-printed edition of Tongzhi in the Qing Dynasty in 13:

The Basic Contents and Methods of Twelve Duan Brocade

The melody of twelve Duan Jin

Close your eyes and sit in meditation. Knock on your teeth and hold Kunlun in your hand. Beat the drums from left to right and smell them at 24 degrees. Swing Tianzhu slightly. The red dragon stirred the water, drum washed 36, and the water was full of water. One bite is divided into three pharynx, and the dragon and tiger run by themselves. Hold your breath and rub it with your hands, with your back to the door. Take this breath and want to burn the navel wheel. The left and right pulleys turn. The outstretched fork hands held it in vain and climbed with their heads down. When the divine water arrives, rinse it again and then swallow the body fluid. So three times, the divine water swallowed nine times, swallowed gurgling, and the pulse adjusted itself. I want to get angry after the river car is shipped. Twelve pieces of gold, advance in the afternoon. Diligence is uninterrupted, and all diseases turn to dust.

The cultivation method of twelve Duan Jin

The first paragraph of brocade: close your eyes and sit still, hold tightly and meditate.

Methods: Sit cross-legged on a futon or a wide stool or bed, gently close your eyes, lick your upper jaw with your tongue, get rid of other thoughts in your heart, and breathe quietly for *** 10 minute. Sitting posture requires that the body is straight, the spine is straight, the waist is not soft, and the body does not lean back.

Note: clenching fist is a gesture in qigong practice. The way to hold it firmly is to bend your thumb under the four little fingers, or hold the middle part of your middle finger with your thumb and put the four fingers together in your palm.

Meditation: meditation and rest. God is nothing but Qi.

The second paragraph of brocade: kowtowing for thirty-six, holding Kunlun in both hands.

Methods: Knocking the upper and lower teeth 36 times can fix the teeth. Kunlun fingers, hands and fingers crossed, close to the back of the head. Breathe for 9 times, the breath will not make a * * * sound, and the teeth will make a * * * sound at the same time.

The third piece of brocade: blow the ancient sky from left to right and smell it at 24 degrees.

Methods: Breathe 9 times according to the above formula. Put down the fork hand, cover the ears with two palms, fold the index finger on the middle finger and then slide down hard, bouncing on the back of the head, just like drumming * * * This is the name of drum in Qigong terminology * * *, and the left and right fingers bounce 24 times at the same time.

The fourth tapestry: shaking Tianzhu slightly.

Methods: bend your head and twist your neck left and right, and swing your shoulders left and right, 24 times each.

Note: Tianzhu is the posterior neck, and cervical vertebrae are collectively referred to as Tianzhu bone.

Fifth brocade: red dragon stirs water, drum wash 36, water is full of water. One bite is divided into three pharynx, and the dragon and tiger run by themselves.

Methods: The tongue stirred up and down, left and right in the mouth to produce body fluid, then gargled in the mouth for thirty-six times and swallowed three times with gurgling sound.

Note: Divine water-body fluid; The tongue of the red dragon.

Sixth brocade: hold your breath and rub your hands with heat, rub your back and then rub the door.

Methods: Take a breath, stop and pull it out, rub your hands until they are hot, quickly separate the back door, exhale while rubbing, practice repeatedly for 26 times, and then stop and hold tightly.

Note: Jingmen is the soft place on both sides of the lower back-the kidney.

The seventh brocade: I want to burn the navel chakra with this breath.

Methods: Inhale, hold your breath, and draw down to Shenque point with your mind. Shenque point will slowly release from the nose after feeling fever. This was done 2 1 time.

Note: Shenque point is navel, which also refers to Xiadantian. Dantian is not a point. But a piece, an area.

Meaning-oriented, that is, what you think. If beginners can't move qi, they can point their fingers under the umbilicus to strengthen the conditioned reflex. After they practiced for a long time, their anger naturally dropped.

The eighth brocade: the pulley turns left and right.

Methods: Bend your arms, turn your left hand shoulder to shoulder for 36 times, and then follow the right hand.

The ninth paragraph of the brocade: the feet are stretched out and the fork hands are empty.

Methods: Feet naturally stretch forward, fingers crossed and palms lifted upward. Push hard when holding, as if lifting a heavy object upward. After holding, slowly put it down, put it in front of your forehead, and lift it for 9 times in a row.

The tenth paragraph of brocade: bow your head and climb your feet.

Method: Reach forward with both hands, hold with both feet and pull hard. Lean forward and head down when pulling, 12 times. When finished, sit with your legs crossed and your hands clasped. This type stretches the bones and muscles, strengthens the waist and strengthens the kidney.

Paragraph 11 of brocade: When the water arrives, rinse it and swallow it. So three times. Divine water is swallowed nine times, gurgling, and the pulse is self-regulating.

Methods: Put your tongue on the palate and close your eyes. When the body fluid is full, wash it 36 times and swallow it 6 times. Last time * * * was the fifth paragraph of brocade * * *, this time it was twice, so after three times, I swallowed nine times.

Section 12 brocade: I will set myself on fire after the river car is shipped. Twelve gold nuggets. Continue after noon. Diligence is uninterrupted, and all diseases turn to the point.

Method: There seems to be a mass of hot air under the navel. At the beginning of practicing this skill, the feeling of hot air under the navel is not obvious. Generally, you will feel obvious after practicing for 100 days. At this time, a hot air mass is really produced, not just an idea. The hot air is guided downward, through Yin Hui's point, through the tail, up along the back to the waist Mingmen point, and then up to the back and back. Think about where the hot air burns, where it goes, and where it is hot. When you inhale, you can think about how the hot air rises from front to back, rises to your head, and then falls along any pulse to complete a cycle. The initial training of this last style lasts 5- 10 minutes at a time. With the gradual deepening of kung fu, time will naturally extend. Sit as long as you can. If you can't sit still, you will finish your work, slowly open your eyes, sit down and walk for a few minutes.

Matters needing attention of twelve Duan Jin

Finally, remind those who learn to practice this skill not to practice on the 30 th night of the lunar calendar, and the diet should be light and nutritious. If you feel hungry after practicing at night, you should eat something. In addition, the so-called afternoon before noon means that it is best to practice before noon. * * * One of the fundamental concepts of ancient people's health preservation is the theory of Yin and Yang, which holds that the implementation of the human body should conform to the changes of Yin and Yang in heaven and earth. From noon to noon, it is a process from yin to yang, from weak to strong, which is in line with "health preservation", while from noon to noon, it is from yang to yin, from strong to weak, but it is not in line with the purpose of exercise health preservation. * * * But in terms of nourishing qi in China's traditional Qigong, it is also the best in the morning, and generally only suitable for * * * meditation in the afternoon.