Yijinjing is a regimen created by the founder of Dharma. When practicing, you must work hard in a quiet place with few people to get good results. Only by mastering the characteristics and methods of this skill can we get started.

1) Formula: When people reach middle age, they should put their hands together, be calm, sincere and respectful.

(2) Action posture

① Gong Zhuang's preparation: Stand with two feet parallel, shoulder-width, knees slightly bent, arms naturally drooping at both sides of the body, fingers naturally coming together slightly bent, eyes looking straight ahead, then relax, gently close eyes and droop eyes. With a calm heart, God can be serene, wash and filter his heart, and his heart will be pure and respectful. The head and neck, shoulders, arms, chest, abdomen, buttocks, thighs, calves and feet are relaxed from top to bottom, and all joints and internal organs of the whole body are relaxed, so that the body has no tension, the mind has no distractions and the spirit is adducted.

Then do Vipassana relaxation, introversion, guide qi and blood to Vipassana Mud Pill, and consciously keep your mind fresh as morning dew.

Bleeding downwards, observing the throat and consciously relaxing the neck.

Bleeding down, looking into the lower abdomen, consciously open-minded, refreshed.

Bleeding downward, observing the spleen and bones, consciously warming and nourishing the middle energizer, and making the stomach cavity comfortable.

Bleeding downward, observing the abdomen from the inside, consciously making life warm and lifeless, melting the warmth of the abdomen.

Bleeding downward, observe the perineum from the inside and consciously relax the perineum.

The bleed air descends along the inside of the leg, and the spring water gushes out from the inside, consciously spewing out, with infinite vitality and self-sufficiency.

(2) Put your hands on your chest: raise your arms slowly in front of you, with your palms facing shoulder width, straighten your arms, then bend your elbows, and your elbows will naturally hang down, and your hands will slowly retract. After punching the chest, the fingertips overlap, the thumbs touch, and the palms are inward. At this time, it is required to sink your shoulders, hold out your chest and pull out your back, sink your tongue and palate into your abdomen and smile.

2. Wei Tuo offered a second possibility.

(a) formula: tiptoe hanging on the ground, hands flat, calm, dumbfounded.

(2) Action posture

① Connect to the potential, palms down, fingertips facing each other, and slowly connect to the front of the lower abdomen in front of the body, deflate at the same time, and guide downward. Spread your palms left and right, palm up, slowly lift to the side, and lift your heart at infinity. Raise your hands slightly above your shoulders, look straight ahead, stare into the distance, put your tongue flat, relax your waist and buttocks, and hold the ground with your toes, as if to take root, relax, calm down, eliminate distractions and abandon all edges and corners.

3. Wei Tuo offered a third possibility.

(1) Formula: Hold Tianmen in the palm of your hand, put your toes on the ground, stand at the end, and wrap your legs around the plant-like mud hard, and don't loosen your teeth; The tongue can produce fluid and touch the palate, the nose can breathe with peace of mind, and the two fists are slowly retracted, and the force will be very heavy.

(2) Action posture

① Hold the palm of your hand and lift your eyes: raise your arms, palms facing each other, palms facing up, fingers facing each other, stick your tongue to the upper jaw, and look at the sky on your back. After seeing it for nine days, your heels are raised and your toes are on the ground.

(2) Breathe with palms on the stomach: palms down, elbows slightly bent, head straight, eyes straight ahead, tongue down, two bodies slowly pressed in front of the lower abdomen, restoring the spirit of nine days ago, passing through Baihui point on the top of the head, reaching the throat, spinal cord and tail, and reaching Yongquan point along two legs. The heel touches the ground through the downward guide rail.

4. Pick a star for a bucket.

(1) formula: put your hands on your head, then inject them into your eyes from the palm, inhale frequently through your nose, and retract your left and right eyes forcibly.

(2) Action posture

1. Put your hands on your head: slowly lift your right hand along the right side of your body, palms facing the sky, five fingers facing the left arch, relax your shoulders and straighten your arms. The foreign labor palace on your left arm is close to death. Put your tongue on the palate, look at the back of your hand on your back and look through the back of your hand for nine days. Your body pretends to stretch up and down in two directions.

(2) Breathe with the head down: the right palm is turned down, the elbow is bent, the head is straight, the tip of the tongue is naturally put down from the upper jaw, the eyes are straight ahead or lightly closed, and at the same time, "God returns to the body". After practicing for a long time, I feel that "people are angry, and gas is in people", and both inside and outside are angry. If you relax your waist, you will get angry at Laogong point in the left palm, which is the same as the formula of "prone palm for ventilation" above. See.

The left hand movement is the same as the right hand movement, but the left and right are opposite.

5. Turn the tide.

(1) formula: The legs are extended backward and flexed forward, and the luck of the lower abdomen is relaxed. The force is in both arms, so you must pay attention to your eyes when watching boxing.

(2) Action posture

① Take a step to the left with your left foot and do a left lunge. At the same time, the left hand clenched fist, slightly higher than the top of the head, heart inward, elbow bent. The included angle between the forearm and the upper arm is slightly larger than the right angle. The elbow is not above the knee, but the knee is not enough, forming a semicircle, and the leg is watching the left fist. The fist is clenched in the right hand, the elbow is extended backwards, the heart is put backwards, and the fist is twisted into a rope shape, which is called neck rotation. Relax your shoulders. Your shoulders should be flat and smooth. The back is straight, the waist and buttocks are closed, the chest is slightly suffocating, the abdomen is trapped, the nasal breathing is evenly adjusted, and the tip of the tongue gently touches the palate.

(2) Under the air guide, the two fists are relaxed into a semi-clenched fist shape. The tip of the tongue goes down from the upper palate, relaxing the shoulders and waist, catching fire at Laogong point in the left hand and closing your eyes. Qi enters from Tianmu point, passes through the brain, spinal cord and bone marrow of both legs in turn, and reaches Yongquan point of both feet.

(3) Turn right, as before, just left and right.

6, claw bright wing type

(1) formula: stand up and stare, shake hands until now, and forcibly take back the place, you must do it seven times.

(2) Action posture

1. Make a fist to protect your waist. Prepare Gong Zhuang from the first position, with his upper body leaning forward, his arms hanging down in front of him, his hands clenched, slowly lifted from the front, placed at his waist, and his fist heart facing up. At the same time, with the help of qi, the body is straight and chest, and the tip of the tongue touches the palate. Teenagers, young and strong, or for the purpose of strengthening strength, raise their clenched fists.

2, two fists in the palm, slowly push forward, until the palm end is forward, sit wrist flexion, shoulder height, eyes straight at the fingertips, and stretch away.

3, loose wrist, virtual palm, fingers slightly flexed, elbows flexed, hands slowly retracted to the chest, the sea water is still wet, eyes lightly closed, the tip of the tongue lightly touches the upper jaw, and slowly inhales.

7, nine ghosts pull saber potential

(1) formula: bend your arms sideways, hold your head and neck, and take them back from your head. You are too strong, your body is straight and calm.

(2) Action posture

(1) Put your right hand backward, palm outward, and put it at your waist. Raise your left hand above your head, bend your elbow to the pillow, press your finger on your right ear and open your left armpit. At the same time, twist your head, neck, waist and back to the left and look at your right heel. The tip of the tongue gently touches the palate and pauses for a moment.

(2) Twist your body backwards and look sideways. Keep your eyes in the distance. The tip of the tongue gently touches the palate, and the body is straight and calm. Hands down slowly along the front, continue to prepare for Gong Zhuang. Actions 3 and 4 are the same as 1 and 2, but the left and right are opposite.

8. Three sets of landing potential

(1) Formula: The upper jaw is firmly supported by the tongue. Open your eyes and pay attention to your teeth. Open your feet and squat down. Press your hands hard, palm up, close your eyes, and stand upright.

(2) Action posture

(1) Prepare column work as in the first formula, bend down and squat, and at the same time, the palm points to the hip side, the fingertips face the left and right sides (slightly forward), and the lower jaw is round, looking forward and extending far. Upper deficiency and lower excess, chest deficiency and abdominal excess, loose waist and tight buttocks, and gas reservoir in the lower abdomen. Keep your head flat, shoulder-length and calm. People who practice virtual quiet kung fu can close their eyes and rest. Tongzhong Qigong is born out of comparison, so it can also be practiced by single pile method.

Legs straight, palms up, such as supporting a thousand pounds. At the same time, breathe, the tongue touches the upper jaw, the eyes look straight ahead, and the whole body relaxes.

Kneel your hands and press down (just look at it when you resume your stance), and with breathing, repeatedly squat for 3 times. Young people in clothes should always squat, stand up and slowly enter, while raising their fists.

9, Qinglong claw potential

(1) Formula: Dragon probe claw, from left to right. The monk is working. The palms are flat and strong, the shoulders are forced left and right, and the knees are closed. Eyes are flat and breathing is quiet.

(2) Action posture

Bend your upper body slightly, clench your fists with both hands, slowly lift yourself up, put your fists on your waist, and cooperate with inhalation. The tip of the tongue touches the palate. The right fist touches the Zhangmen point with the fist face, the left fist turns the palm to raise the head, and the waist bends slowly to the left, so that the left waist is fully contracted and the right waist is extremely extended. Palm down, tip of tongue touching the upper jaw, breathe naturally, and look at the left palm.

Kneel down, turn your left hand up, slightly off the ground, and arc from left to the outside of your left foot along the ground; The right fist turns into a palm drop, and at the same time, the body turns positive, and the two fists are clenched. Stand up straight and hold up the left Zhangmen point with your left palm. The right hand movement is the same as the left hand movement, but the left and right are opposite.

10, crouching tiger pounces on food.

(1) Formula: Squat your feet like leaning, bend and stretch your left leg, hold your head up and chest out to explore the trend, your back is still flat, your breath is far wide, and your fingertips support the ground. Direct learning is also hygienic.

(2) Action posture

Bend your upper body slightly, clench your fists with both hands, and slowly lift yourself up, with your waist, elbows and palms facing up, straighten your body and expand your chest. Keep on, two fists extend up along the chest to the mouth and hand, and the heart of the fist turns inward. At the same time, bend your knees, bend your hips and squat, and take a deep breath.

Take a step forward with your left foot and turn into a left lunge. At the same time, the arm rotates, the palm is thrown forward and down, the palm is flush with the chest, and the eyes are fixed on the hands. Make a "ha" sound and exhale while flapping and stretching. Keep your body forward, keep your waist straight, exhale the remaining air in your chest, and press your hands to your left feet. Head slightly raised, eyes straight into the distance. Look at the distance.

The first two movements should be coordinated. Keep your feet still, get up and sit down, make fists with your hands and lift along your left leg. Other actions are the same as above. So * * * jumps and stretches for 3 times, and the left foot is retracted. The right lunge is the same as the left lunge, but the left and right are opposite.

1 1, bow potential

(1) Formula: Put your head in your hands, bend straight between your knees, put your head under your legs, grit your teeth, cover your ears and listen to the cold, adjust your vitality, relax yourself, and bend your elbow with your tongue still at your waist.

(2) Action posture

Keep your arms straight, hold your head on your side, look at the sky on your back, keep your head straight, bend your elbows and hold your head with your hands, cover your ears with your palms, and open your elbows parallel to your shoulders.

The upper body is bent forward into an arch, and the head is lowered, about to the front of the knee. Bend your knees, breathe slightly, and cover your ears with your palms. Turn the back of the head (near Fengchi point) alternately with fingers (food, middle finger and ring finger) for 36 times each.

Stretch out slowly and stand up straight, twist the left waist first, then the right waist, and go back and forth 7 times. Don't move your feet, straighten your waist and relax, straighten your knees, put your tongue down naturally and smile.

After turning to the center, lift your heels, and at the same time, raise your hands above your head from behind your head, palms up like the sky, and fully stretch your body to cooperate with inhalation.

12, tail drop potential

(1) Formula: Keep your knees straight and extended, and push your hands off the ground. Hold your head high, concentrate on one ambition, get up and stamp your feet, 265,438+0 times, stretch your brain left and right, take seven as your ambition, do more sitting exercises, cross your legs and concentrate on your heart, rest on your nose, get up calmly and prepare for work.

(2) Action posture

Put your hand on your own head. Put your palms together, raise your head, stretch your waist, spread your arms, lift your heels and hold them high.

Heel landing, feet down-to-earth, palms down to the chest. Fingers crossed, palms outward, arms straight forward. Palm down, slowly descend to the front crotch, bend forward, and continue to press down to the ground. You can't bend your knees, and you can't use force until you reach them. When pressing to the bottom, hold your head up and chest out, and put your tongue against the upper jaw. Repeat the pressure increase for 3-5 times. Over time, the palm can gradually close to the ground, and the waist is as soft as a teenager.

Turn left at the waist, keep your feet still, only your left foot becomes empty, your right leg becomes solid, and your right knee bends slightly. At the same time, keep your hands crossed and move along the ground to the outside of your left foot. Keep your arms extended, turn your head from the left, palm up, look at the sky on your back, twist your waist 180 degrees, turn right, slowly bend to the right, and press down to the outside of your right foot. If you can't reach it, you can continue to pitch for 3-5 times and then gradually approach the ground.

When you press the outside of your right foot for the last time, stretch your waist and raise your arms above your head. Then twist your waist and turn to the front. Put your palms together and slowly drop to your chest. The palms are slowly separated, the fingers are opposite, the hands are pressed down, and the hands are separated, naturally hanging beside the hips, and returning to the potential of preparing for Gong Zhuang. Two heels take off and land 3-2 1 time.