The complete formula of Baduanjin is as follows: dragging the sky and three jiao with both hands, opening the bow from left to right like shooting a carving, regulating the spleen and stomach, lifting it alone, looking back with five pains and seven injuries, shaking your head and wagging your tail to get rid of heart fire, climbing your kidneys and waist with both hands, gathering fists and glaring to increase strength, and getting rid of various diseases behind you.

Hands dragging the sky and triple focus action essentials: feet open parallel to shoulder width. Lift your arms up from the left and right sides, cross your fingers and support your palms up. At the same time, slowly raise your head and inhale slowly. Palm down, bow your head slightly, and follow your eyes. With a slow exhalation.

Opening the bow left and right is like shooting a sculpture. Main point: open your feet in parallel, slightly wider than your shoulders. Make a fist, open the index finger and thumb, slowly push the left hand, straighten the left arm, bend the right arm, pull the elbow back to the right, stop the right fist in front of the right rib, and raise the fist, such as pulling the bow.

Conditioning the spleen and stomach requires a single trick: the left hand itself is lifted vertically, then the palm rest is turned over, the fingertips point to the right, the right hand palm is pressed down, and the fingertips are forward. The left hand hangs in front of you, at the same time, the blood flows downwards, the whole body relaxes and stands naturally.

Look back at the essentials of action after five strains and seven injuries: open your feet parallel and shoulder-width. The arms naturally droop or cross the hips. The neck drives the spine to turn slowly to the left, while watching the back inhale. The head and neck drive the spine to rotate slowly to the right and restore the previous head-up view. At the same time, relax the whole body with exhalation.

Main points of shaking your head and tail to dispel heart fire: stand, akimbo your hands, exhale slowly, twist your waist to the left, bend over, and exhale the rest of your breath slowly. Keep moving, keep your head low from left to right, lead your neck forward like a spoon scooping water, slowly raise your head from the right and inhale at the same time; Twist your waist to the left, regain your standing posture, and exhale slowly and deeply. At the same time, relax the whole body, and at the end of exhalation, do a few rhythmic waist-closing movements with your hands.

Essentials of climbing feet, strengthening kidney and waist with both hands: open feet in parallel, shoulder-width apart, and press palms against umbilicus. The palm is divided into the back waist along the vein. Lean forward slowly, keep your knees straight, and massage your palms along the coccyx to your heels. Massage along the outside to the inside of the foot. Straighten your upper body and massage your hands along the inner thigh to both sides of your navel.

Focus on gathering fists and glaring to increase strength: preparation posture: open your feet to form a look-up pile, with your fists facing up, your eyes wide open, and your fists clenched around your waist. The left fist moves slowly forward, either in boxing position or prone position. When punching, the waist is slightly twisted to the right, the left shoulder changes with the previous punch, the palms and arms are clenched outward, the fist is held backwards, and the back fist is placed on the waist.

The main point of action to eliminate various back diseases is to open your feet parallel, shoulder width apart, or parallel to your feet. Raise your arms above your head, lift your heels and inhale at the same time. The arm itself falls forward, the heel also falls, and exhales together. Relax all over.