If you only suppress the cerebral cortex and do not increase the pulse, you will enter a state of sleep; If you do strenuous exercise, you will have difficulty breathing with the increase of pulse, which will cause oxygen debt. In this way, neither country can give full play to the role contributed by vertical piles. This is the essential difference between other sports activities and standing pile sports in medical care.
I started learning from teacher Wang Xiangzhai on 1944. Later, because part of its posture was used to promote the rehabilitation of patients with chronic diseases, it was also called standing post therapy. According to my preliminary experience, the standing pile does not seem to move physically, but acts inside the body, so it is helpful for the medical treatment of chronic diseases. (Yu Yongnian)
Time standard: The general principle varies from person to person. General beginners, starting from 5 minutes; Then gradually increase to 40 minutes, with a maximum of 1 hour. Time cannot be too short, nor too long. For people who are weak, we must not force them.
Recovery time: the time from the stop of the pile to the complete disappearance of various reactions caused by the movement and the return to normal state is called recovery time. The recovery time varies from person to person. The recovery time can be used to adjust the training time. If you can't fully recover after a night's rest, it means too much; If you don't have much rest after practice, the fatigue will soon disappear, indicating that the amount is too light.
Precautions: point 1: before lifting the pile, remove the urine and urine; Take off your coat and loosen your belt (collar buckle, belt, shoelaces, watch); The second point: remember, don't practice for half an hour before and after meals. The third point: remember that lesbians can continue to stand on piles if they have no discomfort during menstruation, but the amount of exercise should be reduced; If you have a reaction, you need to rest, and then practice when your menstruation stops and you recover. Fourth point: Try to avoid nervousness, excitement or unpleasant emotions before standing on the pile. Fifth point: In general practice, you should mainly breathe through your nostrils, but you can also breathe through your mouth when your nose is blocked. Point six: point seven:
The first article is on the pile of paper.
Lying posture training method: The third lying posture is mainly practiced here. It's cold indoors in winter, so you can only practice three or four styles. You don't have to take the bed out by hand to avoid catching cold. You can lie on your side after practice, or you can sleep by yourself according to your accustomed sleeping position. Key points: put your legs straight and flat on the bed, with your feet apart, about shoulder width. Hands off the bed; Or leave the bed a little, stay suspended and go to bed when you are tired. Put your hands gently on your abdomen and separate your fingers. Do not use force. Or slightly lift, stay suspended, and wait until you are tired.
Leg posture as above. Put your hands gently on the bed and bend your elbows slightly away from your ribs. Put your hands on the bed with the back of your hand, hold the fingertips of your left thumb and forefinger, and the other three fingers (middle finger, ring finger and little finger) will naturally relax. The gesture of your right hand is the same as that of your left hand. Put the back of your hand gently on the bed, adjust your mind to relax your head, shoulders, elbows, wrists, knees and calves in turn, inhale and exhale, and your mind feels relaxed. Each part takes about 2~3 minutes.
The second sitting position
Feet parallel, about shoulder width, feet on the ground, thighs and calves at right angles. Elbows are separated from ribs, hands are flush with navel, and palms are supported upward. Both wrists are about shoulder width. Fingers slightly bent apart.
The popliteal fossa of both knees leaned against the chair. Legs up, left and right apart, feet slightly wider than shoulders. The height of your feet from the ground depends on your ability. Put your hands on your chest. The palms are hugging inward.
Article 3 Standing posture
Feet are left and right apart, about shoulder width. Bend your knees and squat down gradually to avoid excessive pain. Raise your elbows, leave your ribs, put your hands under your shoulders and eyebrows, and put your palms at the midpoint of your body to show the air you breathe in the cage. Keep your fingers apart, don't bow your head, bend over, straighten your abdomen and look straight ahead. The principle is to make the vertical connecting line of external auditory canal, shoulder joint, hip joint and ankle joint form a 90-degree angle with the ground plane. All kinds of health piles take this as the basic condition.
The action standard shown in the picture is: the feet are separated left and right, about shoulder width. Bend your knees and squat down gradually to avoid excessive pain. Stretch your hands horizontally from left to right and put them at your sides, about flush with your navel. Palm down, elbow slightly bent. This is actually a dynamic and lucky way, descending along Ren meridian and ascending along Du meridian. The two palms of Laogong point are attached, starting from a punch in front of the forehead and descending along the predecessor's ren meridian. To abdomen abdomen abdomen, hands apart, and knees at the same time, as shown below. Keep moving up, keep raising your hands along the arc formed by the extension of your arms, and bend your knees when your hands are at the same height through your shoulders; Keep your hands up and return to Laogong point with two palms. This is a move. The same is true of the skill of the bear stretching the bird. This method is subtle. I hope the teacher will give me advice and never act rashly. Otherwise, I get angry easily, my chest is full of anger, and I am possessed.
Feet are left and right apart, about shoulder width. Bend your knees, tuck in your abdomen, lean back, hold your chest, pull your calves up, put your hands out beside your hips, the height is similar to that of your navel, the distance is slightly wider than your shoulders, your palms are down, your fingers are open, your shoulders are round, your elbows are relaxed, and your strength is infiltrated.
The third kind of life belongs to the kidney meridian.
One leg is independent, the knee is slightly bent, the front legs are raised, the toes are hooked back, the chest fossa is miniature, and the pedals are on the top of the head. Hold your hands high, twist your wrists and fingers, relax your shoulders and elbows, and gather your hips.
Foot position
About thinking: Generally speaking, it is necessary to calm the nerves and inhibit the mental activity of the brain during illness; After the condition improves, we should take mental activities with adjustable exercise to improve the curative effect; Strong people should take mental activities to train the nervous system and improve their sensitive reactions. For people who practice standing piles for the first time, as long as they stand well in one posture, they should take the initiative to check whether the muscles in all parts of the body can relax. It is to consciously focus on a certain part of the body and check the working state of the muscles in that part with feeling. Whenever you check a part, you should experience it carefully, pay attention to monitoring every tiny change, and control the muscles here to "relax" without being nervous, so as to gradually improve the muscle relaxation ability and the brain's ability to understand relaxation. Because there is no trained muscle, when undertaking some important sports, it is often in a state of nerve contraction without being noticed. If you can relax your muscles in time, you can avoid premature fatigue. Relaxed muscles can accomplish the maximum workload with minimum energy consumption. This is the reason why beginners feel tired easily. Muscles can still relax in short-term standing piles, and the longer they are, the easier it is to become stiff because of excessive tension. This state is not easy to detect at first, and only through continuous training of standing piles can the nervous system gradually feel it. This is the first step to practice standing piles. Further standing piles actively cooperate with imaginary activities, concentrate thoughts, eliminate distractions, and promote various changes in the body in advance. When practicing, we should carefully understand the occurrence, development and law of physical pain and numbness. Within 10~20 minutes after the start of the heap, there will be chaotic thinking activities, which is the stage of life distraction. In order to prevent distractions, you can suppress your thoughts with appropriate activities, such as recalling beautiful scenery, silently counting, imagining holding hands, wading, holding the ball or relaxing adjustment. It is better to increase benign stimulation than to use mental activity alone. Or put some music in front of the pile, not too loud. It can make practitioners divert their attention when distracting thoughts appear, and shorten the sense of long time in practice.
Gong Zhuang standard requirements
When standing piles, people who are physically weak should not close their eyes to avoid dizziness and instability. For example, normal people can naturally close their eyes every time they feel relaxed and carefree for more than 20 minutes. Lips are slightly closed and cannot be closed or opened; Breathe naturally and smoothly, don't artificially hold your breath or accelerate your breathing; If you don't concentrate during practice, you can remember the number of breaths to help stabilize your mood; Stand with your back to the sun, and the sun should not be dazzling; It is particularly comfortable to stand on the back of the pile in autumn and winter; When the leg muscles vibrate and the body swings back and forth, pay attention to controlling the swing range and avoid leaning forward. You can also consciously swing left and right, limit the swing back and forth, but swing slowly.
When the pile stops, you should slowly straighten your legs, gently put down your hands, rest with your hands akimbo for 2~3 minutes, and then leave the place after the pain and numbness of your limbs gradually disappear.
Insomnia patients should practice before going to bed. I can fall asleep soon after practice. There are still some people who are excited after practice, so these people should adjust their practice time and practice 2~3 hours before going to bed, so that they have enough recovery time and are more likely to fall asleep after excitement.
When some people first started practicing, they felt that it would take a long time even if they stood for a minute because of fatigue reaction or lack of confidence, so they were upset and impatient. When standing on the pile, you can use some pleasant things or interesting stories to make your spirit in a relaxed and happy state, and there will naturally be a "Gherardini" expression on your face.
When standing a pile, the shoulder muscles are most likely to be nervous. So always check whether there is a shrug; Whether the shoulder muscles are excessively tense; Whether breathing is natural and comfortable; Whether there is a feeling of chest tightness and so on. If you have the above phenomenon, you should first take a big breath and expand your chest as much as possible, then straighten your spine up, swing it a few times to the left and right, and exhale slowly. In this way, as the chest contracts when exhaling, the shoulder muscles can naturally relax. It is best to take 2-3 deep breaths every 4-5 minutes.
When erecting a pile, take the tree or wall in front as an imaginary object, expand the spirit and stretch the force, so that the fingertip or hand of the index finger echoes and connects with the target object, that is, pull the tree over and push it out, and the force should penetrate the back of the object, leaving traces outside. At this point, the root joint of the upper limb, that is, the shoulder muscles, must be relaxed, and the fingertips or hands of the pointed joints should be "tight". Furthermore, it can make the neck echo the target and produce a caring connection. Further, you can imagine that if there are poisonous snakes and beasts coming from all directions within seven feet and three feet away, you can imagine a gesture of fighting for survival. This is the highest spiritual training for standing piles.
Because of the choice of hands and elbows when standing piles, the usual drooping state has been changed for a period of time, so that the muscles of shoulders, back and upper chest affect the action of lifting ribs to maintain this posture, which makes it difficult to complete chest breathing, but naturally forces the diaphragm to drop, which increases the role of abdominal breathing to make up for chest breathing deficiency. So although I didn't consciously train abdominal breathing when I was practicing standing piles. But reality will naturally appear. Natural abdominal breathing is deepened and increased because of the lifting of hands when standing on the pile for practice.
Mental method
Grasp the ground with your toes and lift your heels slightly. Spring in the soles of your feet and trembling ankles.
Pull out your knees and twist your hips and legs. Lift the anus and suck the abdomen, and the crotch is around the file.
The back is vertical and the waist is straight, and the chest fossa is miniature. Shoulder support elbows crossed, wrist hook fingers supported.
The head is vertical, the mouth is wide and the jaw is closed. I want to rush to the crown, and my teeth want to break.
The whole body is bloated and the force is pulled far away. Involved everywhere, hair like a halberd.
The shape is straight, loose and tight. Loose and unremitting, tight but not stiff.