Decomposition of steps and actions
Action 1: Japanese worship
Action essentials:
Standing posture, the left leg is extended backwards and placed on the mat; Bend the right leg, and the right knee should not exceed the toes. Hands crossed, arms straight up, head tilted back, back stretched back, staring up, forming a smooth and beautiful arc from head to toe. Hold this action for 30 seconds and repeat the exercise on the other side.
Efficacy analysis:
The waist is the house of the kidney. This action can dredge the kidney meridian and other meridians in the leg by fully stretching and squeezing the lower limbs, and play a role in strengthening the waist and protecting the kidney.
Action 2: Bowing posture
Action essentials:
Lie prone, stretch your arms backwards, grab your ankles with both hands and keep breathing twice; Exhale completely, and exert your hands and feet on each other, so that your knees and chest are completely lifted off the ground, your abdomen is supported, and your upper limbs tighten your body into an arch like bowstring. Hold this action for 30 seconds.
Efficacy analysis:
The weight of prone position can massage the kidney meridian and other meridians of abdominal circulation, and the squeezing of this action can exercise the back muscles and nourish the waist and kidneys.
Action 3: Flying Swallow Style
Action essentials:
Lie prone, stretch your hands forward, separate your feet naturally, inhale, stretch your hands and feet upward at the same time, tighten your hips and keep breathing for 30 seconds.
Efficacy analysis:
The weight of prone position can massage the kidney meridian and other meridians of abdominal circulation, and the squeezing of this action can exercise the back muscles and nourish the waist and kidneys.
Action 4: Fish Jump
Action essentials:
Lie on your back, cross your hands on your chest, lift your neck and chest, arch your back, tilt your head back, and keep your head on the ground for 30 seconds. (Because the kidney governs qi, when practicing movements, try to breathe quietly, slowly, deeply and evenly. )
Efficacy analysis:
Through this action, we can strengthen the exercise of back muscles, stretch and dredge other meridians running along the chest.
Action 5: Mountain style
Action essentials:
Stand, feet together, feet on the ground, knees straight, coccyx raised, arms straight. The whole body is inverted "V". Hang your head naturally, stretch and breathe, keep this action for 30 seconds, and then return to an upright position to relax.
Efficacy analysis:
Because the kidney meridian of foot shaoyin starts under the little toe and passes through Yongquan point in the heart of foot, stretching can stimulate the qi of kidney meridian, open the kidney house, warm kidney yang and moisten kidney yin.
Action 6: Torsion type
Action essentials:
Sitting posture, legs straight forward, bent left leg on right thigh, feet up. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body right, put your right arm back, and hold your left waist with your right hand. Inhale, then exhale, at the same time, turn your head and upper body as far as possible to the right, keep breathing naturally for 30 seconds, and switch to the other side.
Efficacy analysis:
The waist is the house of the kidney. Waist twisting can not only enhance the elasticity of the intervertebral disc, but also exercise the muscles of the waist, promote local blood circulation and nourish the kidney from the outside to the inside.