"Jin" refers to its graceful posture, or the meaning of "highlighting". Ba Duan Jin is divided into "Wen Ba Duan" and "Wu Ba Duan", that is, sitting to practice Wen Ba Duan and standing to practice Wu Ba Duan.
Ba Duan-jin's song goes like this: Hold the triple energizer with both hands, bow like a carving on the left and right, the spleen and stomach will be independent, look back with five strains and seven injuries, shake your head and wag your tail to get rid of heart fire, strengthen your kidney and waist with both hands, lift your fist and increase your strength, and eliminate seven bumps on your back.
Start: practice your legs first, open your left foot shoulder width, squat slightly, and the palm is semicircular in front of your abdomen.
Then pranayama: breathe a few times to make your body and mind smooth. The recovery of every movement in the national sports version is basically this standing posture.
1, the first type: two hands holding Tian Li Sanjiao.
(Actual speed is 2-3 times slower)
working methods
Separate your palms from your fingers, cross your abdomen, straighten your legs, put your palms on your chest, lift them inward, raise your head, then stop your palms and look forward. Knees bent, arms drooping, palms in front of abdomen. Do this once, * * * 6 times.
Main points of work
Be sure to support your palm hard and cooperate with Baihui collar, so that your body can rise. At the same time, the arm support is basically parallel to the ear position, so that the back forms a ridge action, that is, it is completed.
"Holding the sky with both hands" means holding your chest and abdomen, stretching your back, so that the internal organs hanging on the spine and triple energizer are pulled up, and the triple energizer is unobstructed, eliminating the cold, dampness and turbidity in rainy weather.
At the same time, the action of clamping the ridge also squeezed into the shoulder well point behind the neck and the plaster point on the back, and the whole Du meridian felt warm because the yang was lifted up instantly.
2, the second type: the left and right bows are like shooting an eagle.
(Actual speed is 2-3 times slower)
working methods
1. Step left with your left foot and put your hands across your chest. Standing with two legs is like archery with the left and right bows. Pull the right palm to the right chest, push the left palm to the left in a figure of eight (the thumb and forefinger are in a figure of eight, and the other three fingers are bent). Pull the bow as far as possible and look at the fingertips.
2. Then move the center of gravity to the right, draw an arc with your right hand, retract your left foot, put your palm in front of your abdomen and stand side by side. Then always do it once, * * * three times.
Main points of work
Opening the bow left and right can not only open the whole stiff shoulder and back, but also make the fingertips of the index finger slightly numb when they are pulled to the full circle. This is shangyang point, the starting point of hand Yangming large intestine meridian, and it also draws the large intestine meridian running along the shoulder and neck and the whole arm. This method is very useful for people with constipation and abdominal distension.
3, the third: conditioning the spleen and stomach must be lifted separately.
(Actual speed is 2-3 times slower)
working methods
Support the left palm root, lift it to the upper left of the head, and press the right palm root. Then the left arm falls in front of the abdomen and does it three times, once on the left and right.
Main points of work
When supporting the sky and pressing the ground, the force is at the root of the palm and the direction of the fingertip is opposite, so that the large intestine meridian is fully stretched.
The arms are loosened and tightened up and down, and the spleen and stomach are pulled and massaged, which is beneficial to digestion and absorption. At the same time, people who are often depressed and angry can often do this skill.
4, the fourth type: five strains and seven injuries look back.
(Actual speed is 2-3 times slower)
working methods
Bend your legs slightly to your knees, straighten your arms to both sides, turn your palms outwards, turn your head back as far as possible, look sideways to the left and stop. Turn your arms back to your sides, bend your legs slightly and look forward. Do it three times left and right.
5, the fifth: shake your head and get rid of your heart.
(Actual speed is 3 times slower)
working methods
1. Stand with your right foot striding, your legs slightly flexed, your palms raised to both sides, your legs curled up in a standing position, and your arms landed on your knees.
2. Move the body center of gravity to the right, lean on the right foot surface, lower the center of gravity, and the tail drives the upper body to rotate to the left and cross the left foot surface. Then the body center of gravity moves backward, the upper body swings back from right to left and rotates forward, and the body stands up. Do it three times, once on the left and once on the right.
Main points of work
Try not to do it at a discount. When the body is shaking, try to make the neck and tail longer, and the speed should be soft, slow and coherent. Don't keep the neck stiff, don't deliberately adducte or raise the jaw, and let the neck muscles relax and stretch as much as possible. If you work hard, do it twice, or so, and then slowly increase the number of times.
People who often get angry, have oral ulcers, sore throats, and explode acne are mostly empty fires. The head and face are full of deficiency fire, and the lower coke is cold and wet all the year round. Doing this action often can drag the virtual fire floating on it back to Dantian to warm the kidney.
6. Type 6: Climb your feet with both hands to strengthen your kidney and waist.
(Actual speed is 3 times slower)
working methods
1. Stand with knees up, arms up forward, palms forward, and look forward. Bend your elbows, press your palms down to your chest, put your palms behind your back, and rub them down along your back to your hips. At the same time, bend your upper body forward, put your palms on your feet along your legs, straighten your knees, and look ahead and down.
2. When the palm is lifted forward, the spine will rise. Do it up and down once, six times.
Main points of work
When you massage your back and lower limbs with your hands, you should use a little force, because you are warmly massaging the bladder meridian, the largest Yang meridian in your whole body. If you want to be Yang, you must mobilize this meridian.
When you stand up, you need to get up with your arms one by one, so that you can fully stretch the front and rear meridians and supplement the yin and yang.
7. The seventh type: the fist is dazzling to increase strength.
(Actual speed is 2-3 times slower)
working methods
Step left with your left foot, just look at the stance, and make a fist with your palms around your waist, including your thumb, with your fist eyes facing up. The left fist rushes forward, the fist eye is up, glaring, the left fist turns into the palm, then the wrist turns into the fist, and the waist is closed. Do it three times left and right.
Main points of work
There are many details in this skill, such as grasping the ground with tiptoe, clenching fists and glaring, which can make the liver qi flow smoothly, the peripheral qi and blood flow, and the whole body is full of energy.
8. Eighth: After seven lumps, all diseases disappear.
(The actual speed is twice as slow)
working methods
1. Lift your heel, put your head on it, pause and look forward. Two heels fell and shook the ground gently. Fall once together and do it seven times.
2. The eight-segment brocade-style gathering is here: the last two palms are closed in front of the abdomen, breathing evenly and relaxing the whole body.
Main points of work
Heel ups and downs, practice human balance, when you get up, you should pull up like a flat ground, scratch the ground with your toes, lift your anus and abdomen, so that your six internal organs are in a state of tension. When it falls, it is like an earthquake, shaking the spine and supervising the ship.
"Seven pimples on my back" is Ba Duanjin's achievement, which is equivalent to pumping air back to Yuan. After completing the whole set of techniques, you should rearrange the true qi in your body to avoid confusion.