1, culture step
Feet are balanced and shoulder width apart, with ten toes gently grasping the ground, feet slightly weak, Yongquan point means inhaling upwards, legs slightly bent, hands clenched, and thumbs facing backwards. Elbow slightly buckled, chest slightly retracted, shoulders open. Tongue against the palate, lips closed, teeth loose, jaw miniature, jacking. Eyes looking straight or slightly down, upright, nose breathing and sucking.
Step 2 breathe
Reverse abdominal breathing, the abdomen contracts when inhaling and bulges when exhaling. When inhaling, lift the anus to close the yin, at the same time, close the abdomen and send the crotch forward and upward. When exhaling, the abdomen bulges and the buttocks expand at the same time. Inhale deeply and exhale for a long time. Inhale and exhale consistently, that is, breathe as much as you breathe, and keep breathing and moving completely. Practice for more than ten minutes to reach 320 exhalations. Call it out and it's over. Work three times and it's over.
3. Grasp the strength
Depending on the training situation and the physical condition of the exerciser, generally speaking, slow fire is used in the early stage and fierce fire is used in the later stage. Generally, different exercise plans should be made according to different physical fitness and training stages, and they also change in different seasons, regions and times.
4. Introduction of ideas
I want to keep Guanyuan, that is, when I breathe, I think about the place where there is no hole, the place where Dantian is, and find my position in Dantian before going to school. When inhaling, keep your mind strong, get qi at Changqiang point, clear the qi and rise along the Du meridian, and the qi will rush to Baihui. When exhaling, the qi descends along ren meridian and sinks into the perineum. Breathe in and out for a week, that is, follow it for a week.
Matters needing attention in "inspiratory breathing"
1, the best training time: get up on an empty stomach in the morning, defecate, drink a cup of warm water and exhale.
2. Practice in a safe and ventilated place to prevent the cold wind from blowing directly to the body and avoid the wind like a sword.
3, about breathing, breathing through the nose, beginners are anxious to breathe slowly, try to expand their chest, and exhale later, and exhale evenly.
4. Close your eyes and look inside, take God back, pay attention to the changes in your body, and check whether the essentials of inhaling and exhaling in each movement are achieved.
5. During the whole process, pay attention to the retraction of the lower abdomen. After a long time, you can develop a certain ability to fight in the lower abdomen.