Body shape requirements: Baihui collar, chin restored, neck loose and straight, shoulders loose and armpits empty, fingertips of both hands like peach buttons on navel, or standing on the pile with both arms holding the moon, that is, when standing on the pile, both arms are wrapped around the chest. Including chest pulling back, waist and abdomen relaxing, life gate protruding backward, tail drooping (make an equilateral triangle with the connecting line of two heels as the edge and the center of the triangle as the point pointed by the tail). Your feet are lying flat on the ground in a figure of eight, your knees are slightly bent into a circle, and the root of your thigh is recycled into an empty triangle, which is intended to spread to both sides. The whole body squats like sitting instead of sitting, and the posture depends on the physique. Generally, novices can stand a little higher. Later, with the deepening of the training level and the relaxation of the body (especially the relaxation of the waist), they can squat as much as possible on the premise of ensuring the correct posture. Other body types should be adjusted according to the requirements of static body types. After the posture is harmonious, you can experience the "four ups and one downs", that is, lifting on the tongue, lifting on the perineum, lifting on the foot, and drooping tail, so that the balance of qi in the whole body is smooth, and then the pile is fixed.
There seems to be a rope hanging from the Baihui overhead, or a ball is gently supported at the Baihui overhead, so that the ball will not fall. When your head hangs down, you can't hold your neck, and you can't use your thoughts on your neck. Your mind should be on the meeting. Overhead should be hung from beginning to end. How long will it take to stand?
At the same time, you should pull your chin back and lift it up. At the same time, the tip of your nose should look down for the perineum, turn back from the perineum, lift it up, and follow the spine to the top of your head. When the perineum is lifted upwards, the knees and soles of the feet should be lifted upwards conveniently, and the soles of the feet should also be fused with the perineum. In this way, when you lift the whole person, it will be pulled up like a bag. When you hang up, you will feel more relaxed standing on the pile. Baihui pushes the tail up and pulls the upper and lower ends. The body squats slightly, and the tail hangs like standing under the ground, supporting the body. The idea is to connect the tail with the ground, and the hips are "like sitting but not sitting". At this time, the head is pulled up, and the perineum contracts, and the crotch is squeezed up, and the waist is loose.
It is easy to make a mistake after squatting, that is, the knees buckle inward, squeeze inward, and clamp the hips. It should be that the knees are turned inward and lifted, and then pushed out and everted, supporting the crotch from the back of the thigh root. Feet should not be too wide, heels should be slightly wider than shoulders, toes should be almost as wide as shoulders, or they can be slightly narrower. The feet are too wide, and it is not easy for the waist to relax the back. If the width is right, the body will sit down slowly and stand shorter and shorter on the pile. The body is not loose, the waist is not loose, and it is difficult to squat. However, no matter how you stand at the beginning, you must work hard, and your knees and thighs are sore. At this time, you must insist on being as sour as you want, that is, you can use your mind to understand where it is sour and how it is sour, and you can inject air into it. You can also lift your knees up with Baihui, perineum and nose tip. At this time, acid is a time of long strength and variable strength. Replace the "clumsy strength" with qi, and it will not be sour in the future, and the body will squat lower and the center of gravity will not press on the heel.
Baihui is on the floor, the tail is drooping, the tip of the tongue should hold the upper jaw, and the mind should make it reach Baihui. Baihui point is lifted on the neck, tongue, perineum and foot. Hang the tail at the same time and carry out "four ups and downs" at the same time. When the upper and lower qi are balanced, the body will be very relaxed. If you don't pay attention to the drooping tail, the light will not go up and the gas will go up. Losing balance will bring about an increase in blood pressure. When the posture is right and the mind is right, the body will be loose. Slowly, the qi in the body will be sufficient, unobstructed, and the gas will pass, and the body will be short. Short stature, pay attention to the knee can not cross the toes, so there are two crane top holes on the knee. When your knees are relaxed, you can lift a little crane top hole mentally, and your knees will be lighter. If you lift the upper edge of the ice bone with your mind, it will be easier from knee to toe. If you don't do this, your waist will not relax when you squat, your knee will die, and the same knee will also have problems.
Requirements for shoulders: loosen shoulders and drop elbows. Loose shoulders must be combined with empty armpits, that is, armpits should be empty, not only loose shoulders, but also empty armpits If your shoulders are loose and your armpits are empty, you don't have to hold your armpits, for example, just like holding an air cake. In this way, the loose shoulders are tied to the empty armpits, so that the shoulders can be loose, not drooping, and the shoulders are more weak. How to empty your armpits? The method is to relax the shoulder first, then relax the shoulder downward, and then slightly outward from the two points above the scapula: the shoulder sacrum point and the shoulder epiphysis point, which means that the armpit is empty, so that the shoulder joint is opened, thus relaxing the shoulder and emptying the armpit. With the slight upturning of the bone tip on the shoulder, there will be chest-containing movements, empty limbs and combined with thoracotomy. As soon as the shoulder turns, the limb socket is empty.
Requirements for perineal parts. The perineum is an important place for the change of internal qi. When practicing, you must shrink the perineum, so that the essence will not leak down after shrinking the perineum. Perineal contraction has three parts: one is the anus, that is, lifting Gu Dao, shrinking the valley like forbearing defecation; The other is the front of the vagina, and the third is to lift the perineum. This is the key to practicing qi. Some people practice sperm, but they can't get rid of their qi, and they are covered in spermatorrhea.
Loose waist, loose hips and hanging tail are the key to practice. Whether the whole body can relax depends on whether the waist, crotch and tail can relax. This place can relax, and all parts of your body can gradually relax in the future. If this place is not loosened, it will not work if it is loosened elsewhere. This looseness is caused by the second step of vertical tail. I will hang my tail, and then I will talk about my hips. I will practice my hips before and after Shenzhuang, specifically for relaxing my hips. When the tail hangs well, Gu Dao should be mentioned. When the tail droops at the tail, it must not droop blindly, but combine Gu Dao (levator ani) at the same time. This problem should be clarified, otherwise it will become a problem. When the tail droops, Gu Dao must be mentioned.
Standing pile is not only an effective way to keep fit, but also an effective way to get through the gap. It takes a long time to adjust the body shape according to the correct posture of each part. No medicine is expensive, no medicine is good, no medicine is good, and the opportunity is excellent. That's the truth. One of the simplest martial arts, you can also practice kung fu only with concentration and unremitting practice.
Standing and standing may suddenly get angry one day and have a very "whole" feeling. Then the whole thing is an angry state, and then it will naturally relax. This is not what you say, but what you practice. You have practiced, you will know as soon as you say it, because you have it; When you don't practice, it's like listening to a sealed book.
1, loosen your waist. The way to relax the waist is simple. That is, stand facing the wall, with your feet shoulder-width apart, your toes touching the wall, and slowly squat down. When squatting, the waist will relax; When you get up, go to the top with Baihui point and pull your body up. The advantage of squatting on the wall is that the knees can't cross the toes, and the nose can't cross the toes, which is blocked by the wall. When you start squatting on the wall, your weight will drop and you will easily fall down. You should practice slowly. The waist is opposite to the abdomen, and the abdomen is full of qi, so the lumbar spine can naturally straighten backwards. The lumbar spine, lumbar ligaments, muscles on both sides of the waist and spinal joints should be relaxed. Top with Baihui, tail drooping, pulling up and down straight waist, not stiff. Don't collapse forward and protrude backward, but don't deflate your stomach.
To make your body strong, you should slowly loosen your waist and bow out. Only by loosening the waist, the whole body's qi and blood can circulate, and the waist can't be loosened, which is easy to cause yang deficiency, hypertension, cerebral hemorrhage, hemiplegia and other diseases. The waist is the house outside the kidney, and Yuan Yin and Yuanyang are hidden in the kidney, and they are injected into the sea of qi to nourish the whole body. The waist is an important pillar to support the human body. Relaxing the waist can make the waist flexible, on the one hand, it can enhance the function of the kidney and make people full of vitality. This is what the ancients said, "the source of life lies in the waist gap." On the other hand, the relaxation of the waist can make qi and blood circulate, thus ensuring the function of dominating a physical activity. The ancients said that "strength comes from the foot, the main waist and the limbs", and that "strength comes from the spine". If you can't relax your waist, you can't reach this state.
Relax the waist, relax the waist, lumbar vertebrae and their ligaments, relax the muscles on both sides of the waist and gradually change the natural bending state of the waist. When the average person stands, the waist collapses forward, and relaxing the waist requires the waist to be straight and even protrude backwards; When sitting, the waist is straight and even collapses forward. Don't be stiff when straightening, pull it up and down, as if the vertebrae of the spine overlap slightly. In ancient times, it was called "zigzag bead", which means that the spine is relaxed.
Squatting on the wall to loosen your waist: Baihui will hang up, relax backwards, and slowly squat down. The idea is to observe our spine, relax the vertebral cone in one section and squat down. This is the standard squatting wall. Take it off, pick it up, pick it up, slowly float, relax and pull your back.
2, after pulling loose shoulders: when pulling back, the perineum is lifted upwards, and our Yongquan point is taken upwards. When we mention Baihui, Baihui hangs up, at the same time, the chin is retracted, the back is pulled up, and the breath is pulled up.
Chest-containing: Take a deep breath and exhale slowly from the nostrils, so that our chest will naturally relax and droop, just at the same height as the chest; One more pull on the shoulder is enough.
Thoracotomy is pulling out with the help of two shoulders. Some people will lift their shoulders when they pull out. So they can't pull up and down their shoulders, they can only pull forward slightly, and their chests will open. If you want to open your chest, you must pull up your shoulder and it will open. By then, you won't be able to open it.
Loose shoulders and empty armpits: hands droop naturally, gently turn shoulders forward, upward and backward, and then gently support them obliquely upward to relax naturally. Then slowly put down the two upper arms, thus naturally reaching the virtual armpit.
3, vertical neck (virtual spirit top): the lower jaw is recycled, and the jade pillow is found through the throat, and it will be topped by Baihui, naturally turning the neck upwards. Retract with the jaw, find Baihui through the throat, naturally hang your head, and pass through the jade pillow from the throat to Baihui. For example, the ancients hung their heads. The monks in the temple hit the chin, which is head-up.
4, hang the tail. Stand upright, the waist (where the belt is tied) protrudes backward, the abdomen (where the abdomen is tied) protrudes slightly forward, and the waist comes out. The abdomen is large in volume, large in front and back diameter, and full of gas. In a word, the abdomen is moving forward, the waist is protruding back and pulling away. In this way, Tian Dan can breathe.
Pay attention to the backward relaxation of the life gate and the drooping tail. The end of the heart points to the ground, and the perineum should be lifted upward. When we relax backwards and hang our tails, the perineum often relaxes unconsciously. Therefore, we should pay attention to the perineum every time we release the life gate and the vertical tail. Directly through the Tianmen, I lifted it to the void about a foot above my head, so I hung myself in vain. Calm mind. At the same time, Mingmen relaxes backwards, and the whole body slowly translates backwards as Mingmen relaxes backwards. When translating to the extreme, the knees are slightly relaxed and the body squats. The squat posture can be higher at first, but the posture must be correct. As the practice time goes on, when we relax, the whole pose will automatically squat.
When standing the pile, use abdominal breathing. When inhaling, the mind will approach the life gate, breathe fully, sit down slightly, relax the waist at the same time, and repeat breathing for 3~5 times. Standing for half an hour at a time, this method can not only relax the waist and buttocks, but also relax the tail quickly.
It is best not to stand for less than one hour at a time. This is the most reliable way to nourish kidney and permeate the whole body. In particular, we should pay attention to the introduction of Baihui, mention the perineum from beginning to end, and always mention the void more than one foot above the head, and use Baihui to introduce it.
Note that we don't squat down directly every time, but we have to relax the life gate first, relax the life gate backwards, and then the hips of our bodies naturally move backwards. When we move to a limit, our knees relax, our center of gravity leans forward a little, and then people naturally squat down. In this squat, our spine will naturally stretch backwards like a bow. The tail is drooping, which means that we are like an air tail. We want to draw an equilateral triangle with the line connecting the heels as the edge. We should always have this idea and check whether the tail is drooping at any time. Relax your shoulders, and your shoulders should have the idea of relaxing obliquely outward, so that your shoulders will have a flat outward support and relax.
The waist should be relaxed, including the lumbar spine, ligaments and muscles of the waist. When standing, pay attention to the second, third and fourth lumbar vertebrae protruding backward. How to highlight the lumbar spine? Tail drooping, back pulling, top pulling, bottom hanging, waist pulling. In addition, through the abdomen, push back the lumbar spine with abdominal gas, inhale to the life gate, and push the lumbar spine down with the diaphragm (the first lumbar spine is connected behind the diaphragm, and the lumbar spine will easily protrude). As soon as you inhale, the diaphragm sinks. Don't protrude forward, sink back into the waist, so that the waist protrudes backwards. You touch the sides of your waist, bulge out when you suck hard, and take out your lumbar spine. Don't bend over, so the lumbar spine will come out soon. We should always touch the lumbar spine. It will swell when inhaling and deflate when exhaling, but don't really loosen it. Put your waist in a straight position, sink your tail, get it up, and relax your waist. -as long as you don't breathe randomly and stand to a certain extent, you will have a very complete state, and naturally you can see the whole body at the same time. It doesn't matter if you stand tall at first, but you will fall down automatically after you relax.
In this way, the tail leaves will not droop, but will gradually buckle forward with the progress of kung fu. The caudate lobe will drive the sacrum connected to it and make it stretch backwards. The key is to make a correct posture from upright to squat. Although the squatting time is less than one minute, if your posture is not adjusted well during this process, you will feel very uncomfortable and very hard during the whole pile standing process. Tight knees are also a problem at this time. I'll just talk about my experience and how to stand better. I didn't sit up straight. If you squat straight, the root of your thigh will break, so it won't open. Then if you hold your breath, it won't be easy to come down, and your legs will feel very tired. After a long time, you will be numb. After a long time, your feet will hurt.
After a hundred sessions, the whole person seemed to be hung by an air rope, and then I realized that there was a mass of air in the abdomen, which made your life door move backward horizontally. The life gate is your waist. When it moves backward horizontally, you should pay attention to the fact that the spine is vertical. As the waist moves backward, it naturally drives the whole vertical spine to move backward, but when you approach the limit, it moves backward horizontally. When you approach the limit, gently relax your knees. Because if you step back, you will fall down. You keep your balance. As soon as the knees are relaxed, the body will squat. After you squat like this, it will be natural. This gas will fill your legs, from your abdomen to your back, then your knees and feet. This will make the whole person very smooth. This is not downward pressure. If you press it, your hips, knees and ankles will not relax well. When you pull the whole person away with your hands, the life gate moves backwards, your upper body is straight, your spine is straight, and you move backwards. When you move to a limit, your knees relax and squat. In this way, the joints of hips, knees and ankles are very loose. Then you should pay attention to the round hips. Imagine that there is a balloon-like air in your crotch, which enriches your crotch and you have to bear the perineum. When the crotch is round, our thigh roots will spread out, and the thigh muscles will turn outwards, pulling out our hipbones. We use our mind and belly spirit to make the sacrum relax backward from the abdomen, so that the sacrum moves backward and the hip bone is pulled outward, thus locating the position of the ear-shaped junction of the sacroiliac joint: there is a movable round bone (patella) in our knee, which is on the upper edge of this bone. If we consider the Heding point, we think it is lifted from the inside of the leg to the abdomen. With this idea, our knees will not be tense.
Then you really need to practice standing piles. At this time, you should relax your life laterally, and your whole body should move backwards from the root of your thigh. Your thighs will move vertically backwards. There must be a limit. If you step back, you will fall. When you reach the limit, your knees will relax a little, and then you will squat down. If you squat like this, your waist will relax backwards instead of collapsing inward, which is very comfortable because you will squat higher. Instead of squatting hard, once the thigh root and knees are relaxed, the body starts from the thigh root and the upper body is vertical. When moving to the limit, once the knee is relaxed, it squats slightly, and the posture is very harmonious, and it feels very whole and comfortable. Suddenly changed to the inner eight characters. Standing in this position, the position is very correct. When squatting, it should be noted that when the knees are buckled, the root of the thigh is turned outwards, the hip bone is spread outwards through the femoral head, and then the perineum is lifted upwards. At this time, we must lift the perineum, lift the perineum to our life gate, and tilt the perineum backwards. Then your perineum is raised, and the life gate is relaxed backwards, showing vitality. It means that the abdomen pushes your sacrum backward, and then the femurs of both thighs pull the hip bone out to both sides. It is equivalent to concentrating all the strength on the sacroiliac joint, that is, the "waist eye" and relaxing to that joint. Once in this position, the goal is to point to the waist. When it comes to perineum, the natural lower abdomen is slightly nervous, which is the most suitable posture for standing piles. If you want a round crotch, don't pinch it at the root of your thigh. Round your crotch, as if a big balloon had blown it round. This will be very empty and the gas will flow easily. Too many knees are often buckled, which will affect the movement of the round hip. After the waist, crotch and crotch are adjusted, the knees will be supported outward again and horizontally on both sides, and the crotch will be better rounded.
One is the tail, and the tail must hang down; One is the door of life, which must be relaxed backwards. When paying attention to the drooping tail, you must immediately lift the perineum from Baihui. Under normal circumstances, when you relax your waist backwards, you often unconsciously relax your perineum. So, you must think about talking about your perineum after relaxing your life backwards, and then add the idea of "relax, don't shake" to yourself. It will be easier to read a few words slowly in your mind and do the inner eight characters.
As long as you keep practicing, you will find that your legs are buttoned and your knees are slightly buttoned. The thigh bone (femur), that is, the whole "the largest long tubular bone in the human body" from our knees to our hips, is a feeling of twisting outward. We raise one hand, palm inward, forearm inclined downward, and make a fist. Let's make a comparison: for example, our fist is equivalent to the position of our knee, and our whole forearm is equivalent to the femur (femur) inside the thigh, then our elbow is equivalent to the femoral head, that is, the upper end of the femur. When we do splayed feet and buttoned feet, it is equivalent to our "fist" (attached to our knees) slightly buttoned inward. When we buckle our fists inward, the elbow (the femoral head attached to the upper end of the femur here) must be turned outward. This is the case when we stand on the pile with our feet spread inward. If the knee (equivalent to our current fist) is slightly buckled into Marie Laure Gigon, it will inevitably drive the femoral head, that is, the upper end of the femur (equivalent to our current elbow joint) to evert. Our femoral head is in the hip joint, and the outward expansion of the femoral head will inevitably drive the whole hip joint to be pulled out on both sides; When the hip joints on both sides of us are pulled outward, it is the auricular joint on both sides of our sacrum. Note: The whole spine consists of 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 1 sacrum (fused by 5 sacrum) and 1 coccyx (synthesized by 4 coccyx) from top to bottom.
The scientific name of the "ear joint" we are talking about should be "sacroiliac joint"-that is, the place where the left and right sides of the sacrum are connected with the hip bone-this place where the sacrum is connected with the hip bone is a joint that can move slightly in infancy, but with the growth and development of the baby, the joint that can move slowly dies and becomes a pseudo joint, which is what we call ear joint. This joint, in adulthood, will only loosen again when the pregnant woman is near delivery-it is stretched by the fetal gas field and the fetal body. If this joint is not loose, it will affect the normal delivery of the fetus.
What we usually call "loosening the waist", that is, loosening the waist in a narrow sense, has to be the "sacroiliac joint". Why is it called "thin waist"? Because when this "sacroiliac joint" is released, the whole spine needs to be released, and the "sacroiliac joint" is the most difficult part. Obviously, to relax the sacroiliac joint, it is necessary to pull the hip bones on both sides of the sacrum outward (to the left and right sides) and relax the sacrum outward (that is, backward), so as to better pull and relax this "sacroiliac joint". Once this joint is loosened, the upper and lower qi and blood will really "straighten up" and the tail will move as flexibly as a hammer and pendulum (the tail will not move until the sacroiliac joint is loosened). Once this "sacroiliac joint" is loosened, it will be very painful at first. We should continue to practice Dantian Qi and fill the loose joints with enough mixed energy, so that the pain will disappear and the talents will become different.
If someone stands in front of you with his back to you, there are two sunken nests on both sides of his waist, which used to be called waist eye-sacroiliac joint, which is the place where his waist is relaxed in a narrow sense. Untie him. To this extent, the qi in the abdomen should be quite sufficient, and the qi in the abdomen is very sufficient. At this time, the qi in the abdomen will really come up along the spine, along both sides of the spine, along the surface of the lateral funicular nerve, and also penetrate into the spinal cord, that is, "the tail is full of energy, and the gas passes through the top and enters the mud ball." The real place is loose, and the gas can reach the tail. Our tails will turn.
Then how does this joint separate? The best way is to stand side by side with the three hearts taught by the teacher, let the toes buckle inward, the knees buckle slightly inward, then the bone at the root of the thigh turns outward, and then it pulls out the hip bone next to it, so we have the idea of relaxing the waist and stretching this sacrum with abdominal air. We keep this idea. If you stand on the pile like this for two hours, the influence of gas on sacroiliac joint is very great. When this seam is opened, there will be a seam. It hurts more when it's just stitched. When the air just seeped out, it was sour, and the waist loosened first. Of course, there are others, let's talk about the most fundamental first level. Regarding the characteristics of the inner eight characters, one is to relax the Sanyinjing of the foot, and the other is to let our femoral head pull this hip bone to loosen the waist outward. The inner eight characters have these two functions.
When one day you can really squat your thighs flat, your feet will naturally be parallel, which is not your inner character. If we draw a vertical line from our knees, our thighs will make an angle of 45 degrees with this line. Few people can reach this angle. When the angle between our thigh and the vertical line reaches 90 degrees, the root of our thigh has been crouched flat, which is quite difficult. We are far from here. I think it's great that our thighs and this vertical line can reach 30 degrees now, that is to say, as our bodies go down, our toes will naturally stick out. When we are really flat, our feet will naturally be flat. A typical example is Shaolin's "little horse stance just look", which is very powerful, and people can be very powerful, but the waist pandering is really not as good as the inner character. After repeated practice and thinking, the teacher changed the achievement method.
Then, no matter what posture you stand on the pile, you must lift your feet, lift your perineum, and lift Baihui until Baihui is released. When you mention the void one foot above your head, your whole body hangs up. You should always have the idea of being led by Baihui, keep standing in this position, add ideas to yourself after a long time, slowly relax your joints, and your body will fill up and fall down on its own. I feel "thumped" when I stand, and then I feel "thumped" when I stand, and then I slowly descend. Usually there is no change in the first half hour. In the first half hour, the true qi gradually rose. After half an hour, people's true qi is more substantial. After standing up again, they will gradually feel that their bodies are slowly declining. This is an inevitable feeling.
Standing like this, after half an hour, the gas rises and the whole body is full of gas. If your posture is very correct and you have the idea of hanging your tail, it will definitely get lower and lower. When you stand on the pile to adjust your figure, you think your posture is correct, then open your eyes to see if your knees are above your toes. As long as the knee is not above the toe and behind the toe (relative to the plumb line), the more knees are recovered, the better; The tip of the nose does not exceed the knee. The knee can't be closed much, and the whole head is protruding. That's too much. Knees should not exceed toes, and the tip of nose should not exceed knees. As long as this is done, no matter how painful and sour the knee is, it is a normal reaction.
As long as the training posture is correct, I will add my mind at the beginning, saying that with the relaxation of training, it will naturally decline. The real decline is actually half an hour later, and it must be a natural decline. We'd better add ideas and be natural. Squat down reluctantly, it will be very tired. When you are tired, you will be irritable. When you are upset, you can't hold your breath. If you are scattered outside, there is no point in practicing. Correct posture and natural descent are the best. Laryngeal recovery, chin looking for laryngeal, laryngeal looking for jade pillow, jade pillow looking for Baihui, Baihui collar. Note: the recovery of larynx is the key point. When the larynx is closed, it is not pushed backwards, but pulled backwards. If you just close your chin, the gas coming up is just the gas on your head. When the larynx is closed, it will be lifted. To attend the centennial conference, we should pay attention to the ideas above, and mention them here. Pay attention to eyebrows and cheeks at the same time.