Keep your head upright: gently lift Baihui point on your head, as if there is a rope hanging on your head, and you can't swing like a bowl full of water on your head. Baihui point and Yin Hui point should keep vertical posture. Not too hard, not too hard. Pick it up for nothing. If there is, don't push it up hard.

Loose waist and tight buttocks; The waist should be loose, heavy and straight. It is necessary to relax the sinking and let the abdomen sink fully, so that the upper body is not buoyant, the lower limbs are stable and powerful, and the rotation is flexible. In order to prevent the waist from being wrongly trained to be concave or convex, it is required that the waist be straight. Straightening the waist can also relax the abdominal muscles, so the excess and deficiency are always at the waist, followed by the chest. In the process of waist movement, the left and right waist gaps are alternately drawn to divide the excess and deficiency. The lumbar gap tube has two legs, the lumbar gap is real, and so is the calf: the lumbar gap is virtual, and so is the calf. However, it is still necessary to implement the principle of "reality is virtual, and there is reality in the virtual", so that reality is not moved by evil, but heavy, and emptiness is not inadvertently floating.

The main function of "closing buttocks" is to cooperate with the abdomen and crotch raised due to yin deficiency, which can enrich the abdomen. Strengthening the breathing movement of diaphragm can make abdominal muscles, large intestine, urinary system and kidney get better and regular exercise, and also help to improve the toughness and elasticity of abdominal muscles. Secondly, after "closing the buttocks", it is easy to keep the buttocks upright, and it is not easy to twist the buttocks like a protruding buttocks. On the contrary, it often makes ". On the basis of other requirements, we must do a good job of hip retraction, especially in the case of correct hip relaxation and knee flexion.