(1) Expelling turbidity: It has the effect of eliminating diseases and pathogens. Methods: When you wake up in the morning or go to bed at night, take your supine position on the bed, put your hands in a ball shape on your abdomen, about18 cm away from the abdominal skin; Close your eyes and smile to relax your body and mind. At the same time, the tongue naturally touches the palate and then exhales. Take "spit first and then inhale", "spit more and inhale less", "spit out your mind and inhale quietly" and "spit out your mouth and inhale through your nose" as the criteria. That is, exhale first, then inhale. Every six times, when exhaling, meditate according to the pronunciation of "six-character formula", and meditate one word at a time (hey, oh, shout, mouth four, blow, giggle) to eliminate the turbid qi in the viscera.
(2) Naqing: it has the effect of absorbing qi, nourishing vitality and strengthening kidney yang. The posture is the same as above, but pay attention at this time. When inhaling, you should follow the principle of "vomit first and then collect, vomit less, breathe lightly and use your mouth and nose", that is, straighten up first, exhale, pause for a while, and then inhale. Every six times, say the above six words silently when inhaling, and don't pronounce them when exhaling. You also need to extend the inhalation time so that you can inhale more.
(3) dredging meridians: it has the function of dredging the two meridians of Ren Du and eliminating stagnation. After practicing the second stage of Kung Fu, the Qi in Dantian is abundant, so we can take advantage of the opportunity of less abdominal depression when exhaling, and cooperate with our intention to turn the Qi in Dantian to "Mingmen" and go up to "Yuzhen Point" and "Mud Pill Palace" along the Du Meridian. After circling in the mud pillow palace for several weeks, the true qi will follow the opportunity of bulging abdomen when inhaling, so that the true qi hovering in the mud pillow palace can return to the abdomen along any pulse. Running along the true qi of Ren meridian, commonly known as "Zhou Xiaotian". After practicing kung fu, there must be a feeling that hot air goes up along the Du meridian and cold air bets along any pulse, which makes people feel very comfortable and comfortable. After such exercise, you can have a rest and continue to "unblock the collaterals".
(4) Daluo: This is a "big Sunday" method, which aims to adjust the overall functional activities. It is most effective for patients with paralysis, rheumatism and peripheral numbness. Method: If you lie on your back, first put your arms beside you, then bend your fingers and toes, close your eyes and smile. When there is a "motive" in the abdomen, exhale and inhale. When exhaling, according to the principle of "following passion" and taking advantage of the opportunity of less abdomen and concave back, the qi of Dantian will reach the "Mingmen point" and then advance in two ways. On the way to "Dazhui", it will be divided into two paths, and it will follow the three Yang meridians of the hand (that is, the three meridians on the outer side of the twelve meridians's middle and upper limbs, the large intestine meridian of the hand Yangming, the small intestine meridian of the hand, and the triple energizer meridian of the hand Shaoyang) to ten. All the way down, from the "Mingmen" to the left and right meridians, follow the Foot Sanyang Meridian (that is, the three meridians running in front, outside and back of the lower limbs in the twelve meridians, namely the Foot Yangming Stomach Meridian, Foot Shaoyang Gallbladder Meridian and Foot Taiyang Bladder Meridian) to the end of the ten toes. Don't release the true qi at this time, it will hurt your vitality. Stop breathing and inhale. When inhaling, you should follow the principle of "follow your heart", and make use of the uplift of the abdomen to make the finger's gas gather in the "abdomen" along the three yin meridians of the hand and return to the abdomen of the abdomen. If you do this for more than ten times, your fingers and toes may feel bloated, which shows that the effect of "dredging collaterals" is remarkable.
(5) Broad chest: It has the functions of widening chest, benefiting qi and enhancing cardiopulmonary function. Method: Sit with a smile on your face, close your eyes, put your palms together on your chest, calm down and do breathing. When spitting, keep your hands fixed, but lower your head as you exhale so that your nose touches the end of your index finger. After exhaling, pause inhaling. When inhaling, the head is gradually raised, then twisted to one side, and then the hands are squeezed to the opposite side to make the gas reach the abdomen. Inhale, pause, and exhale. When exhaling, return your hands to the correct position, keep your head down, and let your nose and forefinger collide. Repeat this for 6 times.
(6) Shunqi: The purpose is to clear the stagnation of the liver and gallbladder and strengthen the spleen and stomach. Method: If you sit in front, but your hands become balls, put them in front of your abdomen, and then do breathing after you calm down. When vomiting, turn your palm to the abdominal skin, the abdomen is less sunken, and then lean forward. When inhaling, the head leans back slightly and the abdomen naturally bulges. After inhaling, return to the position before sitting. Repeat this 6 times.
(7) Stiffener: It can strengthen the ligament function of both arms and make the movement of both arms more powerful. Method: After sitting in front, make a fist. Raise your arms, make your fist flush with the top of your head, and form a penholder (mountain shape), without moving. After being calm, it is a matter of breathing. When vomiting, your hands stretch forward slightly, your head and body lean forward slightly, and your lower abdomen naturally sinks. After spitting, turn to inhale, grasp and shrink with two fingers, and return to the shape of the penholder; Raise your head and lean back slightly. In the "breath-holding" state, shake the scapula three times quickly (the musculoskeletal rattle is required), and exhale and inhale as before. In this way, inhale six times.
(8) Strengthening bones: First, exercise the spine to prevent hyperosteogeny and vertebral body aging; The second is to strengthen the function of kidney to prolong life. Method: Sit with legs straight and exhale first. When exhaling, extend your palms as far as possible to the front, preferably touching your toes. However, for the elderly and infirm, it is better to do what you can. Less abdomen is naturally concave. After exhaling, stay prone and inhale. When inhaling, raise your hands and let your palms hold the sky. At the same time, your head and body lean backwards and your lower abdomen naturally bulges. After inhaling, exhale and inhale as before. In this way, inhale six times.
(9) Swaying in the sea: it has the function of relaxing the tension in the previous stage, so that the true qi scattered all over the body turns to focus on the abdomen. Methods: Take back your legs, sit in the pan instead, put your hands on your abdomen, and exhale with a very slow shaking motion, that is, exhale first and then stop for a while. This is a circular shaking. Inhale when shaking and exhale when recovering. * * * Shake 12 times, the odd number is lower left and upper right, and the even number is lower right and upper left. The slower the shaking speed, the better, and the greater the shaking amplitude, the better. So spit and suck, *** 12 times.
(10) In the final analysis, the purpose is to attribute the achievements of the above works to Dantian and strengthen their vitality. Methods: Sitting up straight, the mouth and nose breathing gradually slowed down, and gradually continued breathing, showing a state of "fetal interest" that seemed to be closed but not closed. At this time, I gradually felt that the surrounding gas entered the abdomen in a spiral shape, and finally I was at a loss, feeling comfortable and full of vitality, and I could take over the work.
Note: Exercise should be persistent first, and it is advisable to practice once in the morning and once before going to bed. It is more appropriate to practice for 20 to 30 minutes each time. Beginners can be shorter and gradually extended later. You can also choose to do a few paragraphs. Secondly, practitioners should be optimistic and emotionally stable, and try to avoid external worries. Also pay attention to keep warm, in case you feel wind evil because of sweating slightly during practice. match
Chivalrous Wudang skill "Ten Stages of Brocade and Hand Style" is a close combat skill, which corresponds to the external or internal skill of a weapon. Explain the first style of "Ten Stages of Brocade", which is an introductory style, a necessity of cultivation and a personal attack. The martial arts of "ten-level brocade, sitting on Ma Siping" is a kind of melee martial arts, which corresponds to the external or internal work of a weapon. It shows that the second style of "Ten-Duan Brocade" is "Sit on a horse, sit flat" and "Swing with two wings" is a close-range attack move. The martial arts of "Ten Stages of Golden Rooster Independence" is a kind of close combat martial arts, which corresponds to the external or internal skills of weapon boxing. Explain that the third style of "Ten Stages of Brocade" is "Golden Rooster Independence", which is like an independent golden rooster, but it means both offensive and defensive, and it is a close attack move. "Ten Duan Jin, Quick Return" is a melee skill, which corresponds to the external or internal skill of weapon boxing. Explain the fourth style of "Ten Duan Jin", "Quick Return", which is a melee move. The martial arts of "ten-step brocade, sitting on a mountain and tiger" is a kind of melee skill, which corresponds to the external or internal skill of weapon boxing. Explain the fifth style of "Ten Duan Jin", "Sitting on the Mountain and Tiger", starting from Doumen, rubbing branches and feet to the right to make a standing posture, and punching twice on the chest, which is a melee move.