1, exhale and pay attention to the heart socket.

When preparing for exercise, you should close your eyes slightly, look at the tip of your nose for a while, then close your eyes and look at your heart, listen to your breath and make no noise. With each exhalation, the mind is released from the throat to the heart socket, which gradually slows down and stretches as long as possible. The time of each exhalation is 8- 12 times per minute. Let nature take its course when inhaling, without thinking or knowing.

If you have distractions during the exercise, use the interest-bearing method: just count the times of exhaling, from 1- 10, and then back to 1- 10, and so on until the distractions subside, that is, no interest is needed. The training time of this step is 20 minutes three times a day. Try to fix the practice time every day, and it is easy to form a conditioned reflex. If you can't fix the time, it is essential to do it three times a day.

After practicing for about 3-5 days, my heart feels heavy and my heart feels warm 10 days. The first step is completed, which lays the foundation for the second step. In this step, people without training foundation may have dizziness, backache, unnatural breathing, and tongue unaccustomed to touching the upper jaw.

These are all unfamiliar phenomena when I first started practicing. As long as you insist on practicing as required, you will gradually become proficient and all kinds of unnatural phenomena will gradually disappear. People with spleen and stomach deficiency and cold, loss of appetite and listlessness can gradually increase their appetite and be refreshed in the process of practicing this step.

2. Intention to follow the trend of Dantian. When the first step is to practice until you feel hot in your heart every time you exhale, you can follow your intention. Every time you exhale, the hot airflow from the heart will gradually extend downward and gradually move to the abdomen (lower abdomen). But we must pay attention to relaxing nature and not be too deliberate and hasty.

If you practice kung fu three times a day for about half an hour each time, about 10 days, you can feel the feeling of a heat flow in your breath every time. At this time, there may be gurgling sound in the lower abdomen, increased qi, increased appetite, and abnormal urination and defecation gradually become normal.

3. Pay attention to your abdomen by adjusting your breathing.

Next, when there is heat flow sinking in the abdomen every time you exhale, and the abdomen is warm and hot, stop breathing in the abdomen intentionally or unintentionally, that is, stay in the abdomen and don't care too much about exhaling. Practice kung fu three times a day for about 40 minutes each time. This step takes about 40 days of exercise, and you can feel an "air mass" forming in your abdomen.

With the accumulation of kung fu, the air mass gradually increases and the lower abdomen is full and powerful. Sometimes there will be vaginal itching, perineal pulsation, fever in the kidney area and limbs. These phenomena or feelings can vary from person to person. Generally, those who suffer from insomnia, impotence, irregular menstruation and abnormal defecation can gradually improve.

Don't forget to help the governor.

When the true qi in the abdomen is enriched to a certain extent, it will go up along the spine. At this point, the mind must follow it up and not be distracted by other things (don't forget); When it stops somewhere and doesn't go up or even back, don't intentionally guide it up (don't help it).

Because the rising speed depends entirely on the enrichment degree of qi in the abdomen, the richer the abdomen, the greater the upward force and the faster the speed; On the contrary, the upward movement stops or even goes backwards. It is often difficult to get through the "Jade Pillow Pass" at the back of the head. You can look at the top of your head, and generally you can pass the jade pillow pass. This step is a key step.

The daily exercise frequency can be appropriately increased to 4-5 times, and each time it takes about 1 hour. Generally, within a week, the airflow can pass through the "Jade Pillow Pass". This also varies from person to person, the fastest one can pass at once, and the intensity is also fierce; The second must be several times; It takes a few days to be slow; Individuals may find it difficult to pass for a long time because of special circumstances.

In the process of practicing this step, you may have a strong back and tight head, which is a sign before you break through the barrier and you can't relax your doubts; After customs clearance (tail, spine, jade pillow) naturally relaxed and happy. After customs clearance, when exhaling, the heat flow goes straight to the lower abdomen, and when inhaling, the heat flow goes over the top of the head to the mouth, forming a governor-governor cycle (that is, "small Sunday").

At this point, anyone suffering from dizziness, tinnitus, insomnia, forgetfulness, low libido, irregular menstruation, palpitation, shortness of breath, trance and other symptoms can be significantly improved, and long-term persistence is expected to recover. People who are not sick can also be light, agile and energetic.

5, Shen Yuan Xu Li Yu vitality.

After the formation of Ren-Du circulation, it is generally still intended for the lower abdomen, and other meridians can be opened one after another. If there is strength in the top of your head, you can switch to the abdomen (in the brain) and master it flexibly. The training time is still about one hour three times a day.

During this period, the scalp will itch, the tip of the tongue will tremble, the whole body will run around when there is current, the skin will itch when ants crawl, the eyebrows and bridge of the nose will be tense, and the ring head will be tightened. It will also vary from person to person. Don't be afraid and don't pursue it. After about a month, all kinds of movements will naturally calm down gradually. After that, all kinds of chronic diseases can be obviously improved or cured.

Dynamic exercise:

1, double cultivation of man and tree

Find a big tree about 30 cm away, stand with your feet shoulder-width apart, and hold the tree with both hands. The white gas of the tree is inhaled into the back from the outside of the left arm and into the tree from the outside of the right arm. Inhalation and respiration cooperate to form a closed circular gas field with the tree, and 36 times is positive. Then the tree gas field is sucked into the chest from the inside of the left arm, and the tree gas field is sucked into the chest from the right arm, and the cycle is negative for 24 times.

2. Move the tree up and down 9 times with both hands, measure the gas field of the tree, and experience the different gas fields at the high end and the low end of the tree. After a period of proficiency, I obviously feel the high and low ends of the tree. Due to the different density, there will be different air feelings.

This skill greatly improves the sensitivity of measuring gas with both hands. You can feel the lesions of various organs with your hands, treat people with your own powerful gas field, and bring good news to patients. Stand about 50 cm in front of the tree, inhale the white gas, and when it enters the lungs for a short time, exhale and breathe 36 times.

3. Bend the elbow down 9 times and bend the elbow left and right 9 times. Then bend your legs, turn left 18 times and turn right 18 times. This trick makes use of the powerful aura of the tree to make up for itself. It can increase the function of the practitioners' internal organs and adjust the disease-free function of the internal system, and has achieved immeasurable results.

Classification:

1, mainly static

Stand still, sit still or lie still, so that you can concentrate, breathe in a special way, and promote circulation and digestion.

2. Give priority to exercise, generally adopt moderate exercise, press stilts and other methods, and insist on regular exercise to enhance physical fitness.