The action is to move the center of gravity to the right foot, which is slightly wider than the shoulder. At the same time, the two arms rotate inward until they are flush with the shoulders, and the two arms rotate slightly outward, with their hands in front.

In the second beat, you should squat and bend your knees, and your hands sink to drive your hands to press them in front of your abdomen. This is the exhalation process.

Third, clap your hands and look to the right, still swing to shoulder level, and then swing forward with your arms outside. At this time, shift the center of gravity to the right foot at the same time.

In the fourth beat, the left foot is close to the right foot, and the legs are gradually straightened by flexion, and so on.

The fifth beat starts from the right foot, look at the right hand and look at the right, and put it in front of you.

The sixth beat is to bend your knees, loosen your waist and close your hips. Please note that the height of your hands is flush with your navel at this time. You should relax your waist, tuck your hips, sink your shoulders and put down your elbows.

The extension of the seventh leg is the result of the top of Baihui point, then put your hand in front of you, shift your center of gravity to your left foot, and move your right foot towards your left foot.

In the eighth beat, the legs gradually straighten out from flexion, which is called Gan Yuan Yun Qi.

The second style Pisces hanging pavilion

Turn your body 45 degrees to the left, and start the internal rotation of your arms at the same time. Please note that the angle between the arm and the upper body is about 60 degrees, and the action is not completed yet. Turn right by half, squat down with your right leg, lift your left heel, put your right hand on the vein of your left hand, and take a step to the left. The height of the hand is in front of the right lower abdomen. This is the first beat.

On the second beat, please note that your left foot is to the left and your left hand is to the right. Please note that it is done at the same time, starting at the same time, not with the waist as the axis, but with the rotation of the waist, the hands and arms are combined with the chest. At this time, your body should turn positive, the palace is opposite to the palace, and the height is equal to the chest. This is the end of the second beat.

In the third beat, please note that the left foot is curved when it is close to the right foot, instead of straightening the leg, raising the right hand and pressing the palm of the left hand down. This is what we usually see, the yin and yang fish connected end to end in the Taiji diagram, and this is the end of the third beat.

On the fourth beat, please turn to your right hand, sink your elbow and fall to the side. Five six seven eight is the same as one two three four, but the direction has changed.

Turn right, shift the center of gravity to your left foot, and lift your right heel. Please note that the center of gravity is on the left leg at this time.

Six feet reach the ground, and at the same time, two arms rotate with the waist to draw a flat circle, and the palms are close to the chest.

Pay special attention to the seventh beat, rub your hands horizontally, synchronize your right foot, and bend your legs gradually. At the same time, the right hand falls next to the hip, and the left palm is supported on the front upper part of the left shoulder. Please note that at this time, the fingers of the right hand are inward, about 20 cm away from the body, and the left hand is also pointing sideways. The arm is just an arc, like an S-shape;

Eight eyes turn to look at your left hand, elbows sink, eyes look forward, hands hang down to your sides. This is called Pisces Hanging Pavilion.

The third kind? An old horse lurks, aiming at a thousand miles-an old hero, aiming at a thousand miles.

The center of gravity moves to the right foot, the left foot takes a big step to the left (roughly equivalent to my three feet), the toes are forward, and at the same time, the hands rotate outward and swing to shoulder level.

From now on, you should squat down your legs, put your left foot on the ground, and rotate your arms outward at the same time, swing your palms to shoulder height, and make fists with both hands. Your elbows are leaning against each other and the tips of your elbows are drooping. Please note that now your fist is roughly flush with your jaw, and your elbows must lean against each other to hold down your chest. This is the end of the first beat.

On the second beat, you change your palms with two fists and lift forward and upward with the arm pronation. You can see that the arm is naturally straight, the distance between the hands is slightly wider than the shoulders, and the action is not yet completed. Squat your legs in a standing position, and gradually hook your hands back. First, your eyes should gradually look to the left, and then the hook. Please note that your body is upright, don't kneel forward, and keep your toes straight forward.

Three-two hook hands and change palms, and close them in front of the lower abdomen. When the legs are straight, the fingers and armor are separated to the left and right in front of the warp. Please note that now everyone's wrist should be roughly the same as their shoulders, and their elbows will naturally droop.

The fourth beat, shift the center of gravity, step parallel, elbow sink, hands lift. Straighten your legs and hang your hands at your sides.

Five, six, seven and eight are the same as one, two, three and four.

Step with your right foot, swing your hands to shoulder height at the same time, and bend your elbows with your fists.

Six fists, changing palms, stretching forward and upward, squatting, standing and looking to the right.

Seventh, put your hands in front of your lower abdomen, get up, roll your fingers and break your nails, and separate them in front of your face.

Eight, this action should be remembered, the meaning is too deep, where is it too deep? There is a depression on the radial side of the wrist transverse striation, which is the origin of the lung meridian. When everyone is hooking up, they especially oppress this place.

The fourth type of spiny lice in Jichang County

Step with your left foot, push your fists forward, and your wrists should be shoulder height. This is the first beat.

In the second clap, the hands are lightly clenched, the body turns left, the left leg is bent and the right leg is straight, and the spring is twisted on the heel side, which is the trend of archery. At this time, the fist is lightly grasped and then the right hand is pulled from the left elbow and the left chest to the right chest, which is the end of the second beat;

Change palms with three or two punches, turn your body positive, twist your right heel inward so that your toes are forward, and look at your palms with your eyes;

Four left feet are close to the right foot, and then two hands gently clench their fists. When the legs are straight, they are clenched at the waist. The 5678 movement is the same as the 1234 movement, but it is the opposite movement.

Step with five right feet;

Six light fists; Push and twist the left heel to move the spring, then make a fist to the right and dig Laogong point.

Turn left with seven punches, and then shift the center of gravity to the left foot;

Eight, the right foot is close to the left foot, the legs are gradually straightened by bending, and both hands hold the waist tightly. Two eight beats.

The fifth kind of curved boots

Turn your body to the left, turn your hands with your left fist, and stretch out to the left and rear. Don't lift it too high, turn right, put it in front of the right and fall on the right shoulder.

On the second beat, bend your body to the right, straighten your legs, raise your head slightly, and brush your boots to the outside of your left foot with both hands.

In the third beat, the left hand rotates outward with the left arm, gently clenches the fist and slowly gets up, and the hand should be attached to the outside of the left knee;

The four bodies are vertical, the left fist is clenched, and the hand is pulled to the labor palace.

The five movements are the same, the right fist changes hands, swings to the right rear, turns left and falls in front of the left shoulder;

Six stoopers and boots;

Seven, gently clench your fist;

Hold eight hands tightly around your waist and dig the labor palace with your hands. Please stand sideways and show us three meridians. Then be this hand. When bending down, you should touch three meridians: the finger is bladder meridian, the palm is gallbladder meridian, and the palm root is stomach meridian. Please see the beginning. (1) Hold high and fall to the right shoulder. (2), please note that your fingers are generally bladder meridian, palm is gallbladder meridian, palm root is stomach meridian, and it is transported down to the lateral ankle. Then you dust off your boots, make a fist, get up slowly, stand up straight, and your fist is tightly closed at your waist, and your body turns positive.

The sixth rhino looks at the moon.

The center of gravity moves to the right foot, and the left foot takes a big step to the left. At the same time, two fists change hands and sit on the wrist support. As the center of gravity moves to the left foot, relax your hands;

In the second beat, the body turns left, the right heel pushes sideways, and the torsion spring. Shake your wrists with your hands from both sides, which is brighter than the left and right front sides of your head. Your arms should be bent, and your palms and fingers should be opposite.

On the third beat, the heel of the right foot is twisted inward and the arms are rotated outward. Look at your left hand first, move your center of gravity to your right foot, and put your hands in front of you;

Four left feet step together, two hands are vertical to the side, and fists are clenched to close the waist;

Take a step to the right with your right foot, sit back with your wrist, move your center of gravity to the right, relax your hands, turn around below, push your left heel sideways, bend your right leg, and shake your wrists and shine your palms with your hands, showing a rhinoceros full moon;

Turn your arms outward, look at the palm of your right hand first, turn left and then look at the palms of your hands;

Please pay attention to the coordination of upper and lower limbs.

The seventh hibiscus emerged from the water.

Step on your left foot, put the back of your hand in front of your lower abdomen, and don't straighten your legs. Put your hands on your wrists and fingers and roll them to your nails. Point them to your sides through the front, and look straight ahead. This is the first shot;

On the second beat, the body turns left and hands gently clench fists. Then, put your right foot to the left rear of your left foot and squat down into a packing step. Please note that the right fist is pulled to the front of the right shoulder, and the left fist rotates inward with the left shoulder. When it is closed from the left hip, you need to tilt your wrist;

Third, the right hand falls, the left hand is raised, the palms are close together, and the body is straight, like a lotus flower out of water;

The four centers of gravity move to the right foot, the left foot is synchronized, the hands are vertical to one side, and the elbows are sinking;

Step on the ground with your right foot, like a lotus leaf opening;

Turn right with six light fists and feet, step with your left foot obliquely behind your right foot, and squat down, as if the lotus root grows in the mud and the mud doesn't stick;

Seven or one lotus comes out of the water with straight legs, which is called hibiscus coming out of the water.

Eight center of gravity moves to the left foot, the right foot moves to the left foot, both hands are vertical to the side at the same time, and the eyes look forward.

Eighth-style golden rooster announces dawn

When inhaling, lift the anus and abdomen and turn your hands into hooks. Just like pulling up your heel at the Baihui meeting, the higher the heel, the better. Your hands must be flat and your wrists bent as much as possible.

When the two heels land, the legs squat down, the two hooks change hands, the elbows fall next to the hips, the palms are down, and the fingers are sideways;

The three legs are gradually straightened, the left foot is extended backward, the sole of the foot is upward, and both hands are hooked and placed in front of the left and right sides of the head;

Squat down with four right legs, put your left foot on the ground, change hands with two hooks, and then vertical to the side;

Fifth, look to the right, please note that the shoulders are generally high and the hands are generally flat;

Six hook hands change into palms. As the squatting leg falls next to the crotch, please pay attention to the palm down and the fingers sideways;

Seventh, lift your right foot, which should be anti-arched at this time;

Eight, the left leg should be squatted down, the right foot should be close to the left foot, and both hands should fall from the front and vertical to the side.

Pingsha geese ninth style

At the beginning, the palms swing to shoulder height with the top of the wrist as the guide, and the hands are put down. There is a rule for this action; Start from the pointed joint, follow the middle joint, chase the root joint, and start to inhale. The top of the wrist is led to shoulder level, and the eyes look to the right;

In the second beat, the left foot steps into the right rear of the right foot and sinks the elbow. You see palms down and fingers sideways;

The third squat is called packing step, which means sinking shoulders, stretching elbows, sitting on wrists and raising fingers;

Straighten the three arms and then pull with the top of the wrist joint, swinging to shoulder level, legs straight, elbows slightly heavy;

Fourth, slowly squat down and look at your right hand. Elderly patients can put their posture higher.

The fifth rise is still put forward by the top of wrist joint;

Step 6, sink your elbows, lift your hands, straighten your legs, and hang your hands to your side;

Do the next six beats:

Turn a head to the left, the elbow sinks, and the right foot is inserted into the left rear of the left foot;

Second, push sideways and tilt your wrist;

First straighten your arms, get up and sink your elbows;

Fourth, slowly squat down your eyes and look left;

The five movements should be slow and even;

Please note that when you step in parallel, you bend your legs, then your elbows sink and your hands hang down to your sides.

Ten-type cloud crane

Hegu rubs up to the big bag along the sides of his body. Now, turn your toes up, then twist the big bag and press the big bag so that your fingers face back. This is the end of the first beat.

Grab your toes and squat down with your legs. Fold your wrists and roll your fingers with your hands, spreading them at your sides. Please note that your hands are shoulder height and your knees should lean against each other.

On the third beat, the stick will reach the top, the heel will be pulled up, and the wrist will be shaken with both hands on the left, right and front of the head, symbolizing the bright wings of the crane and the crane flying in the clouds;

Four legs straight, heel landing, hands vertical to the side at the same time, legs straight;

Five movements are the same as tiptoeing. When you were six or seven years old, you saw how your heels were raised. When you have a meeting, you push it up. Your body should be fully stretched. eight ...

11 th Fenghuang musical instrument

Turn left 45 degrees, rotate your arms inward at the same time, swing to shoulder height, then move forward with your palms up. When squatting, the left foot will stretch out, from virtual step to lifting step, legs straight, hands gradually hooked up, hooked behind. At this time, your right heel will be lifted, and your whole body will stretch out like a phoenix flying.

The third center of gravity moves back into a virtual step, the front toes are tilted, and the two hooks turn their palms first. As the body turns positive, the eyes turn forward and the hands are separated before passing. Please note that the wrist should be shoulder height;

Four left feet are close to the right foot, two legs are gradually straightened from the bend, and both hands are hanging down at the same time;

Rotate 545 degrees to the right, first inward and then outward, and swing your hand forward;

Sixth, squat your legs first, then move forward, hook your hands and look to the right;

Move your center of gravity backward and tilt your front toes upward. As the body turns positive, the hands are separated from the front direction to the left and right;

Straighten your legs in eight steps, palms down and eyes straight ahead.

The twelfth style of breath returning to yuan

After practicing the first eleven movements, qi has flowed to all parts of the body. We should take it back and receive it in the abdomen.

From now on, as you inhale and lift your anus and abdomen, your arms will swing inward to your side at the same time. Note: At this time, the angle between the arm and the upper body is about 60 degrees. Don't just rotate the palm outward with your arm to make the palm forward. This is the end of the first beat.

The second is to exhale and squat down your legs, put your hands together, and the essence of the sun and the moon will return to Dantian, and then squat down your legs three times. Inhale and exhale, and you will see that the first airway widens and narrows, and the breath returns to the abdomen; Suck, and for the third time, put your hands together, with the male left hand on your chest and the female right hand on your chest.