1, Ningshen meditation: sit cross-legged, with straight head and vertical neck, eyes looking straight, shoulders loose and armpits empty, waist straight, hands lightly grasped, and placed at the front thigh root of the lower abdomen. Ask to sit still for 3-5 minutes.

2, holding Kunlun: the teeth are tapped for twenty or thirty times, and when the saliva increases, it is called "swallowing body fluid". Then cross your hands and slowly lift them from the front of your body. Press your palms on the occipital bone through your head, hold the occipital bone forward with your hands, and push the occipital bone backward at the same time, so that the muscles at the back of your head can move in a relaxed way. Do this for a dozen breaths.

3. Finger tapping on the jade pillow: Connect the above method, cover your ears with your hands, put your forefingers on the jade pillow points on both sides, then put your forefinger on the back of your middle finger, slide down, and tap the jade pillow points slowly with the elasticity of your forefinger to make your ears pop. This is a dozen hits on the jade pillow.

4, slightly swing Tianzhu: the head is slightly lower, so that the muscles of the head remain relatively tight, and the head is frequently rotated left and right with the neck of the "head corner". So slowly shake Tianzhu point left and right about 20 times.

5. Jingmen Moxibustion: After taking a few deep breaths naturally, breathe for a short time, and then rub the Shenshu points on both sides with your hands for about 20 times.

6. Left and right windlass: conjoined, with hands forward from the waist, feet horizontally extended, fingers separated and slightly flexed, hands arched upward from the side like wheels, made several movements from back to front like windlass, and then made several circular movements back and forth in the opposite direction.

7. Press the foot: connect, cross your hands and fingers, palm up, and support with your hands; Pause for a moment, palms forward, hands forward. Pause for a while, that is, loosen your crossed hands, bend down and climb along the heat, climb the Yongquan point with both hands, and don't bend your knees. Do this several times.

8. Operation of Ren Du: Sit up straight, gulp body fluid, stay in Dantian, guide internal qi from Zhongdian to Yin Hui point along Ren meridian, connect Du meridian, go up along the spine, and go down along Ren meridian at the end of Du meridian.

Second, stand eight brocade.

(1) formula of standing Baduanjin

Hold the triple energizer with both hands,

Opening the bow left and right is like shooting a sculpture.

Regulating the spleen and stomach requires a single lift.

Five strains and seven injuries. Look back.

Shake your head and wag your tail to get rid of your heart,

Climb your feet with both hands to strengthen your kidney and waist.

Save your fist and bright light to increase your strength,

Behind it, everything went wrong.

(2) Standing eight-step brocade training method

1. Hold triple energizer with both hands: stand naturally, with your feet flat, shoulder width apart, chest out and abdomen in, and your waist and spine relaxed. Look up, mouth to mouth, calm your mind, breathe, and sink your stomach. Raise your hands slowly to the top of your head, palms up, and lift them hard, and your heels will fluctuate with the lifting of your hands. After lifting for several times, put your palms down, and slowly press to the lower abdomen along the front side of your body to recover.

2. Open your bow from left to right, just like shooting an eagle: stand naturally, with your left foot sideways, squat into a riding step, put your hands on the outside of your hips, and then arc up from your chest and lift it flush with your chest. Pull the right hand to the right to the level of the right chest, about two punches away from the breast, which means to tighten the bowstring and open the bow like a full moon; Hold the sword tactic in your left hand, stretch it out to the left, turn your head to the left with the heat, and stare into the distance through your left index finger, indicating that you have a bow sword in your hand, waiting for the opportunity to shoot. After a short pause, immediately lift your body up, then pull your hands down to your chest, and at the same time take back your left leg and resume your natural standing. This is the left hand and right hand. Switch left and right a dozen times.

3, conditioning the spleen and stomach must be lifted separately: stand naturally, slowly lift your left hand from your side to your head, palm up, lift it to the left and right sides, and press the connection with your right hand. After lifting it several times, the left hand slowly falls along the front of the body and returns to the side of the body. The right hand lifting and pressing action is the same as that of the left hand, but in the opposite direction.

4. Looking back after five pains and seven injuries: stand naturally, with your feet shoulder-width apart, your hands drooping naturally, calm your mind and adjust your breath. Turn your head slightly to the left and look at the left rear. After a pause, slowly turn right, then look at the right rear, pause for a while, and turn right. So many times.

5. Shake your head and tail to drive away the heart fire: spread your feet evenly and kneel down to become a "riding step". Keep your upper body straight down, lean forward slightly, look straight at your eyes, press your hands on your knees and support your elbows on the outside. With the waist as the axis, the head and spine should be straight. Swing the trunk to the left and front, bend the left arm, straighten the right arm, and support the outside of the elbow arm. The head is perpendicular to the left knee, the hips are supported to the lower right, and the right toes are visually observed. After a short pause, swing to the right in the opposite direction. It was repeated more than ten times.

6. Climb your feet with both hands to strengthen your kidney and waist: stand well, with your feet flat and shoulder-width. Hold your arms flat on your side, slowly lift them to the top of your head, palms up, and lift them up. Pause for a moment, straighten your legs, lean forward with your waist as the axis, hold your feet with your hands, pause for a moment, slowly straighten your body, raise your hands above your head, straighten your arms, palm forward, and then slowly fall to one side from both sides.

7. Raise your fist and stare to increase your strength: separate your feet horizontally and squat under your knees with a knife step. Hands clenched, eyes down. Hit the left fist forward, turn your head slightly to the left, stare at the distance through the left fist, and pull the right fist back. Form a kind of "competition" with the left fist attack. Then, take back your left fist and hit your right fist. The main point is the same as before. It was repeated more than ten times.

8. Seven bulges after illness: feet close together, legs upright, body relaxed, arms naturally drooping, fingers close together, palms forward. Then press your hands flat, raise your heels, pause for a moment, and land your heels. Practice repeatedly for more than ten times.