There are twelve kinds of Yijinjing, which are summarized as follows:
Preparation posture: spread your legs apart, relax and breathe evenly (Atlas 1 1- 15). Twelve types of Yijin Sutra, all kinds of preparatory postures are exactly the same, which are omitted below and will not be repeated here.
1. Rammed oak bends elbows in spring, standing with palms facing the chest, palms facing each other (2-3cm apart), and hands like arches (Atlas11-kloc-0/6). When inhaling, squeeze the palm root inward with dark strength and point outward (press: use dark strength to indicate that the posture is unchanged and the muscles are tense); Relax when you exhale. You can do it 8- 10 times, up to 20 times.
2. Lift the two arms of the lever horizontally, with palms up and palms outward. When inhaling, the arms stand back and the chest expands; When exhaling, palms outward and fingertips inward (Atlas 1 1- 17). Can be repeated 8-20 times.
3. Raise the wind, with arms up and palms up to clean the grain. Stretch your body and keep your arms straight. When inhaling, try to push your hands up and your feet down; When exhaling, the whole body is relaxed and the palms are turned forward and downward (Atlas 1 1- 18). Can be repeated 8-20 times.
4. Change your shoulders and carry grain with your right hand up, your palm down, and your eyes look up at the palm of your right hand; The left arm is naturally placed at the back (atlas 1 1- 19). When inhaling, raise your head and shoulder backwards; When exhaling, the whole body relaxes. After 5- 10 times in a row, change hands.
5. Push the bag and stack the grain with your arms raised horizontally, palms up, palms forward and eyes up (Atlas 1 1-20). When inhaling, push your palms forward and your fingers backward; When exhaling, relax. You can do it 8-20 times in a row.
6. Pernilla is holding the ear of wheat, and his right foot is bent into a right lunge. Make a fist with both hands, raise your right hand forward and hang your left hand obliquely behind your back (Atlas 1 1-2 1). When inhaling, clench your fist and adduce it; When exhaling, relax and recover as shown in the figure. Translocation after 5- 10 times, and 5- 10 times with breathing.
7. Bend your elbows behind your back, put your left and right fingers together, put your toes on the ground, and lean forward slightly, which looks like carrying grain (Atlas 1 1-22). Tighten your hands when inhaling and relax when exhaling. After doing 5- 10 times, the left and right hands are translocated, and then do 5- 10 times.
8. Take a step with your left foot and bend your knees into a standing position. Bend your elbow with your palm up and lift your forearm horizontally, such as supporting a heavy object (Atlas 1 1-23). When inhaling, lift your hands hard; When exhaling, put your hands down and relax. You can do it 5- 10 times in a row.
9. Make a fist with your left hand, put it on your waist, extend your right arm to the left, and hook your five fingers (Atlas 1 1-24). Exhale, turn your waist from left to right, and then circle your right hand. When it reaches the front of the body, the upper body leans forward; When continuing to turn left, straighten your upper body and inhale at the same time. After doing 5- 10 times, change hands and do 5- 10 times.
10, protect the food on the ground. Take a step forward with your right foot and do a right lunge. Lean forward, put your hands on the ground, slightly raise your head and look down (Atlas 1 1-25). When inhaling, straighten your arms and raise your upper body; When exhaling, bend your elbows and lean forward. After doing 5- 10 times continuously, change to left lunge and do 5- 10 times. This action seems to imitate the shape of catching pests.
1 1. Bend down to pick up the grain, put your hands together behind your head, tap your fingers on the back of your head a few times (that is, sing the Tiangu), exhale first, bend down at the same time, and lower your head between your knees; When inhaling, keep your body straight. This is an imitation of grain picking (Atlas 1 1-26). Do it 8-20 times as appropriate.
12. Bow forward, arms droop, palms up, press down hard, and head up (Atlas 1 1-27). Pause for a moment, stand upright, and raise your arms to the side. Bend over when exhaling and stand upright when inhaling. You can do it 8-20 times in a row. Note: when bending, the heel is slightly raised, and when standing upright, it touches the ground.