First of all, bow:
1, hands, chest folded, open, close, turn left, pull, turn right and fold;
2. Open, close, turn right, hold, turn positive and fold;
3. Open, close, pull, turn positive and fold;
4. Open, close, pull, turn positive and restore.
Second, lead back to:
1, lift the heel and arch the back, grind the ribs and stretch forward, sit behind the arch of the foot, press the palm of your hand and look up, and close your feet to restore;
2. Arch your back, sharpen your ribs, sit up straight, press your hands on the ground, and put your feet together;
3. Arch your back, sharpen your ribs, sit up straight, press your hands on the ground, and put your feet together;
4. Arch your back, sharpen your ribs, sit still, press your hands on the ground, and put your feet together, step by step.
Third, take a bath:
1, swing your arms and push your hips, turn your back and look back, and press with your hands;
2. Swing your arms against your hips, turn around and look back, and press your palms down;
3. Swing your arms, waist and palms;
4. Swing your arm, turn your waist and press your hands on the ground.
Related details
Mawangdui Daoyin is a set of qigong which is easy to learn and practice, and has strong pertinence, and is suitable for relieving and recovering the stiffness of spine, thoracic vertebra and lumbar vertebra.
Beginners often practice physique first, but they can't skillfully integrate into the direction of meridians, and coordination needs a long process.