First, double tendon traction
Double-tendon lacing, commonly known as "embracing Buddha's feet", is a traditional training method used by Shaolin Temple monks. Its function is to open the ligaments and meridians at the back of the human body, such as the ligaments of hips, knees and ankles, the muscles of the back and legs, and the posterior du meridian, which will be fully stretched. Persisting in this kind of training for a long time can make people walk full of energy, energy and flexibility. Calm down before exercise, take a deep breath first, then stretch slowly, so that the abdomen, chest and face are completely attached to the legs, breathe naturally for nine times, and then finish the work. Standing posture and sitting posture, training time and breathing method are the same. It should be noted that this kind of exercise should be carried out according to your own situation, and you must not pull and move hard to avoid muscle strain.
1. Stand up straight, put your hands together, calm your mind and say "Amitabha" silently.
2. Cross your fingers, palms up, tuck in and lift your breath, and stand on your feet.
3. lean forward, put your hands together, lead your neck and jaw, stretch your waist and pull out your tendons.
4. Hold your legs with your hands, stick your face to your calf, stand firm with your feet and straighten your knees.
5. Release your hand, stretch out, look up at your hand and take a deep breath.
6. Sit cross-legged, put your hands together, adjust your breathing and eliminate distractions.
7. Extend the left pedal, buckle the sole of the foot, cut the palm with the left hand, and turn the waist to send the shoulder.
8. Stretch your right foot, align it with your left foot, and put your right hand in your palm, indicating luck.
9. Sit up straight, put your hands on your abdomen, calm down and adjust your breathing.
10. Stretch your arms, lean forward, pull your neck and chin, stretch your waist, and pull your tendons.
1 1. Hold your feet with your hands, put your face on your calf, and take a deep breath, Shaolin boy. Hold your feet with your hands.
12. Sit cross-legged, stretch your arms, exhale and relax your muscles.
13. Sit cross-legged, put your hands together, and calm down and meditate on "Amitabha".
Second, scarab explores the road.
Scarab exploring is a flexible static exercise method, which exercises ankle joint, wrist joint and cervical vertebra. Ask your toes to bend outward, stand in a straight line, kneel down, cross your hands and fingers, press your palms on the ground, straighten your arms, sink your shoulders as far as possible, then turn your head, go up and down, and walk slowly. Breathe deeply, long, evenly and slowly, and your breath will sink into your abdomen. This exercise can not only practice joint flexibility, but also clear the brain, lower blood pressure, prevent and treat cervical or lumbar vertebrae.
1. Stand up straight, put your hands together, calm your mind and say "Amitabha" silently.
2. Straighten your legs, lean forward, put your hands together and pay homage.
3. Feet outward, heels opposite, feet in a line, knees down.
4. Cross your fingers, press your palms on the ground, raise your head and neck, and turn your eyes upward.
5. Close your chin, lower your head and adjust your breathing.
6. Hold your hands on the ground, bend your chest and go back and forth many times.
7. bow your head and ask the ground, look up at the sky, go up and down, and go back and forth many times.
8. Stand up and stretch your arms.
9. Put your hands on your abdomen and adjust your breathing.
10. Stand up straight, put your hands together, be calm, and say "Amitabha" silently.
Third, golden roosters eat rice.
Put your hands together, put them behind your feet, squat down with your legs, lean forward and try your best to explore. This method requires great flexibility and difficulty. Breathing requires deep and even breathing, three breaths, three inspirations and three adjustments. Nine-segment breathing is a training process. The main purpose of this work is to collect the earth's qi to strengthen the waist and kidney.
1. Stand up straight, put your hands together, and meditate on "Amitabha".
Open your feet, stretch your arms, take a deep breath and get lucky.
3. Take back your left foot, stand well step by step, bend your elbows with your arms and put your palms on your ribs.
4. The upper body leans forward, hands are inserted, palms are up, and the tips of palms are visually observed.
5. Arms abduction, abdomen and chest.
6. Separate your feet, straighten your legs, lean forward, put your hands together, and stick to the ground to worship Buddha.
7. Kneel down, lean forward, bring your neck down, touch your lips, and eat rice.
8. Stand up, stretch your arms, palms up, chest out and abdomen in.
9. Stand up straight, put your hands together, calm down and say "Amitabha" silently.
Fourth, single tendon traction
Single-tendon traction, like double-tendon traction, is a very simple leg method, but it requires high flexibility of the leg, and the toes should touch the tip of the nose or even the jaw. Persisting in this skill training for a long time can make people energetic, energetic and agile.
1. Stand up straight, put your hands together, and meditate on "Amitabha".
2. Open your feet and stretch your arms.
3. Turn right, bend your upper body forward, bend your left leg, hook your right foot, hold your feet with both hands, extend your jaw, and kiss your boots.
4. Turn left, bend your upper body forward, bend your right leg, hook your left foot, hold your feet with both hands, stretch your chin and kiss your boots.
5. Stand up with open arms.
6. Stand up straight, put your hands together, calm down and say "Amitabha" silently.
V. Reed Crossing the River
A reed crossing the river symbolizes the difficulty of a reed crossing the river in Dharma, the ancestor of Shaolin Mountain. This method requires high flexibility of ankle joint and knee joint, and it can be divided into left type and right type. The left type is called holding the seal and overlooking, and the right type is called taking shoes to the west.
1. Stand up straight, put your hands together, and meditate on "Amitabha".
2. Turn left, straighten your left leg, hook your toes, bend your right leg, open your arms and lean forward.
3. Kneel down, grab the heel, concentrate, and be lucky.
4. Concentrate, relax your muscles, use ingenuity and somersault.
5. Raise your head and get up, stretch your right hand forward, bend your left arm and stand firm.
6. Keep your feet still, turn right on your upper body, hold the ball with both hands and look left.
7. Step on your right leg, hold your palm with your left hand, pull your right hand back, twist your waist and turn your head, and look forward.
8. Turn left, make a fist with both hands, hold it on your chest, and put your right foot outward.
9. Keep your feet still, hide your waist with your left hand, press your palm with your right hand, and look to the right.
10. Stand up straight, put your hands together, be calm, and say "Amitabha" silently.
Six, lying fish
Lying fish is a traditional way to practice leg strength and balance. Practitioners can keep balance and lift freely under the support of one foot. It is required that the supporting legs should be stable, the balance legs should be straight, and the toes should be hooked upward, so that the whole body can form an arc, such as a fish playing in the water, hence the name "lying fish".
1. Stand up straight, put your hands together, and meditate on "Amitabha".
2. Keep your hands apart, open left and right, concentrate on your luck and look at your right palm.
3. Stand firm with your left foot, bend your knees, insert your right leg backwards, hang off the ground, hook your toes, put your hands together and look at your toes.
4. Stand up, retract your right foot, insert your left leg backward, turn your upper body to the right, open your palm with your left hand and look to the right.
5. Stand firm with your right foot, bend your knees, hook your left foot, hang off the ground, hold your palm with your left hand, push your right hand forward, and look at your toes.
6. Stand up, retract your left foot, abduct your arms and adjust your breathing.
7. Stand up straight, put your hands together, calm down and say "Amitabha" silently.
Seven, Luohan sleep
Lohan's sleeping position is a static training method, which is supported by one elbow and one foot, so that the trunk is suspended and the body is balanced. This specialty is similar to sleeping, but it is a secret practice and an achievement of strengthening elbows with internal qi. After success, the elbow bone is hard and can be broken into rubble and wood, and the attack power of the elbow is greatly increased.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. Lie on your side, with your left arm straight, your right hand on the ground, your right leg bent, your sole on the ground, and your left leg straight.
3. Right foot and left elbow, hold the ground at two o'clock, the body is suspended, hands are clenched, and placed on the side, calm and connected.
4. Sit cross-legged, spread your arms, adjust your breathing and relax.
Sit cross-legged, put your hands together, calm down and say "Amitabha" silently.
6. Lie on your side, with your right arm straight, your left hand on the ground, your left leg bent, and your sole on the ground.
7. Left foot and right elbow, support the ground at two points, hang in the air, make fists with both hands, put them in your ear, keep calm and think through.
8. Sit cross-legged, spread your arms, adjust your breathing and relax.
9. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Eight, the Buddha leads the way
Buddha's guidance is the basic skill of training meditation ability, which requires sitting in a dangerous position, crossing your legs with double plates, leaning forward with your head touching the ground, and pointing upward with your back arm to increase the flexibility of joints such as knees and hips. This skill needs to be practiced from an early age to lay a solid foundation for practicing meditation and static kung fu in the future.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. Keep your hands apart, open left and right, concentrate on your luck and look at your right palm.
3. Push your left foot forward and grab your foot with your right hand.
4. Take back your left foot, press your right leg, cross your legs and bend your knees tightly.
5. Sit up straight, point to the front of your right hand, concentrate your thoughts and penetrate your fingers.
6. The upper body leans forward, the head sticks to the ground, the right hand bends the elbow, the hand sticks to the back, the left hand points to the sky, and the left hand visually observes.
7. Put your left hand on your back, your right hand in the air, rotate left and right, and move gently.
8. Lift your upper body, abduct your arms, adjust your breathing and relax your body.
9. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Nine, welcome Buddha to heaven
Welcoming Buddha to heaven is a kind of internal and external cultivation. Breathe kindly, lift your abdomen, take a deep breath, breathe slowly, tighten your abdominal ribs, be as firm as iron, and exercise the support strength of your shoulders, arms, wrists and abdominal muscles. After success, it can resist strength and can't hit internal injuries, just like a golden bell jar and an iron coat.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. Put your palms together, turn your palms, look up at the sky and stretch your back.
3. Push the palm outward and open it left and right.
Push your hands forward, and luck is in your hands.
5. Make fists with both hands, hold the ground with both fists, hang up, hold your breath, and tighten your legs.
6. Body landing, arm abduction, breathing adjustment, and body relaxation.
7. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Ten, lazy monks worship Buddha
The lazy monk worshipping Buddha is a practice method with flexible legs and shoulders. It requires legs tightly rolled up, body prone, hands folded on the back, head held high, back bent. Regular practice of this function can improve the plasticity of the human body.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. lean forward, lie prone, put your hands together and tighten your legs.
3. Draw an arc with your hands, bend your arms backwards, put your hands together, turn your back to the Buddha, and turn your head to the right.
4. Draw an arc with your hands, move forward, keep your body still, and turn your head to the left.
5. Get up from your body, sit up straight cross-legged, raise your hands and cooperate with breathing.
6. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Eleven, pour Buddha worship Buddha
Keep your legs straight and your head down for 2 ~ 5 minutes. Requirements teeth closed, eyes wide open, tongue to the palate, breathing evenly. Regular practice of this skill can improve the head's ability to resist beating, effectively strengthen the elasticity of cerebral blood vessels, increase the blood flow of the brain, and have the effect of coordinating cerebral blood vessels.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. Move the center of gravity forward, the upper body leans forward, the head and hands are knees, and the ground is supported at five o'clock.
3. Stand handstand and cross-legged.
4. Put your legs on the ground, sit cross-legged, adjust your breathing and relax.
Sit cross-legged, put your hands together, calm down and say "Amitabha" silently.
Twelve, Lohan watching the array
Arhat array observation is a skill that specializes in practicing finger power. It is required to tighten your legs, support your knees with two fingers, lean forward, press your center of gravity on your fingers, and insist on nine breaths and nine inhalations as an exercise. With the increase of finger strength, the practice time is increasing. After success, the fingers are as hard as iron, and you can drill wood gravel and point to the bone.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. The left hand stretches forward into a "two-fingered palm", which means luck and fluency.
3. Touch the ground with two fingers and stand up straight with your wrists.
4. Move the center of gravity forward, put your hands and knees on the ground, press your fingers, stand with your right hand, and look to the right.
5. Exchange hands, hold the ground with two fingers, look to the left, and repeat many times.
6. Put your legs on the ground, sit cross-legged, adjust your breathing and relax.
7. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Thirteen, Qinglong Panwo
Qinglong Panwo is a static JIU jitsu and a unique meditation posture of Shaolin Temple. First, put your legs behind your head, put your hands together, lie on your back, ask your tongue to reach the upper jaw, relax your consciousness and try to be quiet. It is advisable to practice for 30 ~ 40 minutes. With the continuous growth of skills, the practice time can be appropriately extended, but you can't fall asleep, otherwise the skills will be scattered and there will be deviations.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. Push your palm with your left hand and breathe with your palm.
3. Push your right foot forward, hold your foot with your left hand, hold your chest and abdomen, and straighten your legs and arms.
4. Move your right foot, put it behind your head, lie on your back and sleep with your pillow legs.
5. Move your left foot by hand, put it behind your head, cross your legs and abduct your arms.
6. Put your hands together and worship Buddha on your back.
7. Let go of your feet, sit up straight, abduct your arms and adjust your breathing.
8. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Fourteen, two dragons playing with beads
Playing the ball with two dragons is a skill of combining soft and top, which has the effects of both internal and external training, flexible external training, solid abdomen and rapid increase of arm strength. Breathe smoothly and evenly, and don't hold your breath. This skill can protect essence and qi from children's practice, and practice qi to generate energy, thus achieving a high degree of unity of essence, qi, mind, mind and strength.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. Keep your hands apart, open left and right, concentrate on your luck and look at your right palm.
3. Push your right foot forward, hold your foot with your left hand, lift your left foot, put it behind your neck, and cross your legs like a double dragon.
4. Hold your hands on the ground, lift your breath, hang your body, grasp the ground with your fingers, and keep your balance.
5. Put your legs on the ground, sit cross-legged, adjust your breathing and relax.
6. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Fifteen, kneeling elbow hanging down
Kneeling elbow suspension is a jack-up exercise method, which has a rapid growth effect on finger strength, wrist strength and arm strength, and can also improve the dominance of the nervous system. When practicing, raise your head as high as possible, hook your toes, spread your elbows outward, and support stably. Breathing requires deep and even breathing.
1. Sit cross-legged, put your hands together, and meditate on "Amitabha".
2. The left palm is extended forward, the five fingers are separated, the luck is clenched, and the fist penetrates.
3. The palm of the right hand stretches forward, the five fingers are separated, the luck is clenched, and the fist penetrates.
4. Make a fist with both hands and adjust your breathing.
5. Hands on the ground, arms inward, center of gravity forward, knees raised.
6. Bend your elbows with your arms, keep your elbows against your abdomen, lean forward with your upper body suspended, hold your breath and keep your balance.
7. Put your knees on the ground and lift your upper body.
8. Put your legs on the ground, sit cross-legged, adjust your breathing and relax.
9. Sit cross-legged, put your hands together, and calm down and say "Amitabha".
Sixteen, pedal to the sky
Kicking in the air is a traditional flexible exercise method, which can make the legs grow flexibly and quickly. Success has flexible hind legs, fist-like legs, and is relaxed and powerful. Hands are two doors of Shaolin, both of which hit people with their legs. This kind of exercise is not allowed, but it is necessary to avoid pulling the ligament.
1. Stand up straight, put your hands together, calm your mind and say "Amitabha" silently.
2. Open your hands, stretch left and right, inhale and look left.
3. Press your palms down, close your chest, keep your left foot independent, and buckle your legs to keep balance.
4. Hold your feet with your left hand and your knees with your right hand. Stand still, your breath should sink.
5. Stand up straight with your left leg, push your right foot up, up and down vertically, and reach your heel.
6. Right foot on the ground, arms abduction, breathing adjustment, visual left.
7. Press your palms, close your chest, keep your right foot independent, and balance your legs.
8. Stand up straight with your right leg, push your left foot up, up and down vertically, and reach your heel.
9. Split your legs to the left, put the fork down to the side, keep your legs in a straight line, and keep the vertical fork stable.
10. Turn right, hook the tip of your right foot, lift your arms horizontally, and put your legs on the ground.
1 1. Jump up, raise your hand, adjust your breathing, and stay in your abdomen.
12. Stand up straight, put your hands together, calm your mind and say "Amitabha" silently.
The above is the kung fu summarized by Shaolin boy. I hope it will be helpful to your practice.
Boys routine