Tai Chi Qigong Fitness Exercise
The First Harmony of Yin and Pingyang
Lift your arms slowly from the side of your body, and your arms and hands follow each other. Wrist flat, palm down, fingertips slightly drooping, thumb slightly open, tiger mouth round. The remaining fingers are naturally separated, including the palms. In the process of raising your hand, relax your shoulders and elbows and carefully inhale through your nose.
Keep your arms up until you are shoulder height and your shoulders are down. Pull the collar with your thumb, turn your arms outward, palms up, hold two balls in your hands, and exhale slowly through your nose. During the rotation of the arm, the fingers are slightly extended and the arm naturally flexes slightly. Don't shrug your shoulders. Hold both sides up, palms facing each other, fingers facing up, hold the ball with both hands, look ahead and above, and inhale carefully when raising your arms, and your mind will take away the breath of the sky with your palms. When you put your hands together above your head, your arms form a circle. Cover the Baihui point with your palm, pause for a moment, and exhale slowly, intending to inject Tianyu Qi into Baihui point.
Inhale gently, press the front of the palm down along the midline of the body, palm down, palm inward. If you press the ball in the water, guide the air into the lower abdomen. Press your hands and exhale slowly.
When the palm is pressed down to the front of the lower abdomen, the arm rotates outward, the palm is inward, and the palm is downward. The arms naturally retract to both sides, and the mind swims with them in the process of hand swimming. Repeat the above process for 3 times.
Lift your arms forward, palms down, keep your arms parallel and slightly wider than your shoulders during lifting, and slowly inhale when lifting your arms to experience the air feeling between your palms and the ground.
Raise your arm to shoulder level, bend your arm naturally, relax your wrist and look straight ahead.
Slowly press the palm down to the navel. If you press the ball into the water, your body will squat down slowly, exhale slowly and keep your upper body upright.
When the palm of your hand presses on your hips, your body stops squatting. At this point, the palm fingers are still forward, round and loose.
Keep your body straight and drive your arms up, for example, press three times before lifting, and stand with your hands folded, for example, to prepare.
Essentials: * * 1 * * * Don't shrug when raising your hand; ***2*** Falling palms are in harmony with breathing.
Principle: There are three pile methods in this formula, to move into silence and to express the spirit with silence. The palm down is the yin palm, taking the breath of the earth; The palm upward is the yang palm, which is connected with the qi of heaven. Breathe through a hundred meetings and smooth internal interests from top to bottom. The palm is combined with the earth up and down, which plays the role of yin rising and yang falling and yin and yang auspicious.
The second style embraces the sun and the moon.
The palm of your hand is tilted inward, slowly lifted from the front, and your arms are round like holding the ball. Be careful not to shrug your shoulders and turn your elbows, and breathe in gently when raising your arms.
Raise your arms to chest level, your jaws are opposite, your arms are curved, and your eyes are full of meaning. Keep this state for a moment and breathe naturally.
Open your arms as slowly as possible. Spread the kit back naturally, open your arms, chest and shoulders, and inhale slowly. The arm is still horizontal, the elbow is naturally bent, and the eyes are looking straight.
After the arms are opened to the maximum, slowly move forward and inward until they are spherical, and close your arms and exhale slowly. In the process of retracting the arms, look directly between the arms and observe the air feeling between the arms.
Open and close your arms three times like this, then fall naturally from the front and return to your side.
Key points: * * *1* * * Don't hold your chest out too much and don't lift your chin when you open your arms. ***2*** Elbows and wrists are always loose. Principle: This prescription has the function of opening the chest and regulating qi, and it is very easy to experience the feeling of qi when opening and closing the arms and palms. The constant relaxation and swing of fingers regulates the three Yin San Yang meridians of the hand and drives the whole body. After practicing for a long time, you will feel visceral fever.
The third kind of rotating dry rays
Hands are naturally raised from the back of the body, palms are gently supported inward on the kidneys, breathing naturally and guarding the kidneys. Keep your body upright, slowly turn your head clockwise for 9 times, with your eyes down.
Turn counterclockwise 9 times. When turning your head, be careful not to shake the neck below.
Breathe naturally when you turn your head.
Take the midpoint of the center line of your feet as the center, push your waist with your palm, turn it clockwise for 9 times, and then turn it counterclockwise for 9 times. When rotating, the upper body naturally pitches with the rotation of the waist and hips, and the feet remain motionless.
Breathe naturally as you turn to your waist and hips.
Take the spine as the central axis, guide the body to slowly rotate to the left and rear to the maximum, pause for a moment, then slowly turn around, keep rotating to the right and rear to the maximum, pause for a moment, and then turn around. Repeat this three times.
When you turn your body, look far to the left and right, pay attention to your head and neck, keep your body upright, don't bend over and don't move your feet.
Inhale when turning back and exhale when recovering. Both sides are the same. The body is still in the middle, the eyes are straight, and the kidneys are guarded. Hold the kidney with both hands and rub it up and down 2 1 time.
After rubbing, the hand naturally falls from the back of the body and returns to the side.
Essentials: * *1* * When rubbing the kidney with your palm, the effect should go deep into the inside, and don't rub the surface of the panel.
***2*** The rotation of the head and waist should be even and round, and rigid force and hard force are not allowed.
Principle: Turn your head to relax the capital of Zhuyang, and turn your waist to affect the central axis and the middle rhythm hub. This formula involves all joints of the body, so that the body can get comprehensive exercise.
The fourth kind of pushing the window to look at the moon
Lift your hands slowly from the front midline, palms up, fingers facing each other, jaws rounded, palms contained. Raise your hand and inhale slowly.
When the hand is raised to the chest, the arm rotates inward, the palm is turned down, and the eyes are lowered. Gently press the palm down to the front of the abdomen, and exhale slowly with the palm down.
Turn your palms up again and lift them slowly. Repeat three times as before.
Hold your chest with your palm, inhale slowly, and the center of gravity of your palm naturally moves to your right leg. The left foot moves forward to the left, and the heel touches the ground first. At the same time, the arms are turned inward, the palms are outward, the center of gravity of the left foot moves forward gradually, the center of gravity of both hands moves forward and pushes outward steadily, and the palms point forward to the top, and exhale gently.
The center of gravity gradually moves back to the right leg, while lifting the left toe, the palm slowly retracts inward to the chest, and the palm gently inhales. Then move the center of gravity forward and push it out as before, and repeat for 3 times.
When the center of gravity moves backward for the third time, the left foot is retracted, the center of gravity moves to the left leg, and the right foot steps forward to the right, and at the same time flips the palm and pushes it out. Practice with left potential symmetry and push and close for 3 times.
Retreat your right foot, put your hands back on your chest, palms inward, and then turn down naturally from your chest to both sides.
Essentials: * * 1 * * * When pushing the palm left and right, pay attention to the knees to drive the body forward. The arm bends naturally, and the movements such as shoulder sinking, elbow lowering, foot stepping, palm turning, center of gravity shifting and palm pushing are carried out at the same time, maintaining a high degree of coordination. ***2*** Pay attention to the air feeling of the palm when pushing the palm.
Principle: the palm breathes air between the chest and abdomen, so that the heart and kidney intersect and the fire and water blend. Push from left to right plays the role of gathering qi, keeping fit and nourishing bones.
Five-style Mo Yun and Five Elements
Lift your hands slowly, palms inward, and press the Laogong point inside and outside your palms on your abdomen. Male right hand, left hand outside; The woman breathes naturally in her left hand and outside her right hand, which means two palms.
Rotate the abdomen clockwise, ***9 times.
Then turn counterclockwise and rub the abdomen, ***9 times.
Open your hands slowly, pass through the ribs from both sides of the lower abdomen, and rub up to the chest from the outside to the inside.
The fingertips of the two palms are relatively superimposed on the chest and pushed from the midline of the body to the lower abdomen. At the same time, exhale slowly, and gently stick your hands to your lower abdomen for a moment. This is repeated 12 times.
Lift your hands slowly and gently stick them on the jade pillow point behind your chest, rubbing them clockwise and counterclockwise for 36 times. Hands hang down in front of you naturally, palms are turned forward and out in front of your abdomen, arms are curved from both sides of your body, and you breathe in gently at the same time.
Hands folded above your head, palms down, overlapping up and down, right hand down, left hand up, gently press Baihui point. Rotate and knead clockwise and counterclockwise respectively, and press 2 1 turn. After rubbing, put your hands down naturally and take them back to your side.
Essentials: * * *1* * * When rubbing, the intention is to follow the force. ***2*** Rubbing will avoid heavy pressure. ***3*** The speed of rubbing your stomach and ribs should be even.
Principle: Self-rubbing with qi after internal qi is implemented to a certain extent can effectively promote blood circulation and remove blood stasis, and start qi-moving.
The sixth form is flow.
Hold your palms and fingertips in front of you and inhale at the same time. When you reach your abdomen, stand still for a moment and breathe evenly.
Keep your hands up, turn your palms up to your chest, slowly lift them up and exhale gently at the same time.
Raise your head and stand still for a moment. Loosen your shoulders and arms, and breathe naturally.
The palms of your hands are outward, and they are slowly rounded outward from the side of your body. Inhale carefully at the same time until the first two arms of the abdomen are turned outwards and the palms are up, then raise your hands in front of your body and inhale at the same time. When you reach the shoulder, turn your arms inward, turn your palms outward, with your fingertips up, slowly push your palms outward and horizontally to your body, look forward and exhale gently. Push it to the maximum, rest for a moment, and breathe evenly.
The palms of both hands naturally hang down, then lift them to the front of the abdomen, and repeat this for 3 times.
Essentials: * *1* * When grasping with both hands, the fingers should be opposite and the distance should not be too large. Try to lift it behind your head. . ***2*** When the palm is pushed sideways, the elbow keeps natural bending.
Principle: Supporting heaven has the effect of rational triple energizer, stretching meridians and shaking the whole body, so that people naturally correspond to heaven and earth.
Section 7 Tai Chi Dribble
Hands are naturally raised from the front, fingers are slightly open, jaws are round and opposite, and the ball is held in front of the abdomen.
The center of gravity moves to the right leg, while the left hand moves to the lower left, and the right hand moves to the upper left in an arc. The two palms remain opposite, just like kneading a ball, and the body rotates to the left with the spine as the central axis. When turning to the left, the palm of your left hand is facing up and the palm of your right hand is facing down.
The center of gravity gradually turns to the left leg and the body rotates to the right with the spine as the central axis. At the same time, the left hand keeps the palm inward, and strokes from the lower left through the middle of the body to the upper right. Keep the palm of your right hand outward, and draw from the upper left through the middle of your body to the lower right. When turning right, the palm of your left hand is down and the palm of your right hand is up.
Then turn your body symmetrically to the left and repeat this action for 3 times. Breathe naturally during surgery. Put your hands in front of your body, overlap inside and outside, and gently stick to your abdomen. Male left hand, female right hand. On the palm of your hand, stand quietly for a moment.
Essentials: * * 1 * * * When running left and right, the palms are always opposite, and the arc should be coherent and round. ***2*** Keep the spine upright and relaxed, and don't protrude your hips. ***3*** When the center of gravity is constantly moving between your legs, don't move your feet. * * * 4 * * In the process of rubbing the ball, the waist, hips, shoulders, elbows, wrists, knees and other joints move in coordination, and visually observe the ball in the palm of your hand.
Principle: dribbling is luck, self-supporting the inside and outside with the practiced qi, and the formula is to support the body with the internal qi.
The eighth form will always exist.
Hands naturally raised from behind, palms back. Then pull it out from the armpit from the back to the front and lift it to the shoulder. Palm up, slowly push out from the back of your head.
When pushed to the top of your head, your arms naturally rotate outward, your palms are inward, and you slowly fall from the front. Hands to the chest, palms and fingers turned from the inside down, jaws were round, thumbs were opposite. The palms are slowly pushed down along the sides of the chest, abdomen, inner thighs and calves. Then it is rubbed to the lower back through the inside of the foot, toes, the outside of the foot, the foot root and the back of the leg respectively. Then turn your palms outward and continue to lift them to your armpits. Take it out from the back to the front, such as repeating the previous exercise, ***3 times.
Put your hands in front of you, palms inward, thumb on other fingers respectively, naturally superimposed on your abdomen, including male left hand and female right hand, and stand still for a moment.
Stop and resume.
Total natural breathing means walking around the whole body along the palm of your hand. Essentials: * * 1 * * * Don't stop when you turn your palm to change the direction of your fingers. ***2*** When hands are raised from feet to waist, fingers are always down. ***3*** In the process of pushing and lifting the palm, the waist bends and straightens gently with the implementation of the two palms. ***4*** Pushing speed should be uniform and consistent.
Principle: This prescription is executed by the human body on Sunday, connecting the meridians of hands and feet, so that the yin and yang meet and complement each other up and down, forming a virtuous circle of self-improvement.
Receiving type
Stand naturally and quietly. Keep your palms facing each other and rub gently and repeatedly until you get hot.
Gently cover your eyes with your palm for a while and rub your whole face. Push and comb the top and back of your head with your hands and fingers. Raise your arms, hang your hands over your head, focus on ten fingertips, and gently buckle your head dozens of times.
Beat the whole body evenly and comprehensively with your palms.
The whole set of movements is at a medium speed, and the exercise takes about 18 minutes.
Key points: Be calm when rubbing and slapping. Pat your body gently, but not too hard.
Principle: Rubbing hands stimulates meridian activities and warms the whole body. Carefully rubbing, rubbing and patting the head and face can promote blood circulation in the head, relax the brain and refresh the mind. Pat the whole body to make the blood flow smoothly and make the whole body Shu Tai.