Regimen

1. Comb your hair with ten fingers: rub your hands together quickly 36 times to make your palms hot, then comb your fingertips from the front hairline to the Baihui acupoint, and then comb down to the back of your neck, inhale when combing upwards, exhale when combing downwards, and comb 36 times in a row. It has the effect of refreshing the brain, preventing neurasthenia and anti-cerebral arteriosclerosis.

　　2. Rub the forehead with the palm of your hand: Rub the forehead with the palms and roots of both hands 36 times.

　　3. Finger percussion: Ten fingertips of both hands from the middle of the front hairline to the back of the neck from the top of the head to the back of the neck, percussion 36 times.

　　4. Shake your head and head: Hang your head and neck low, slowly swing to the left and right sides to the maximum, stretch the neck tendon as much as possible, and do it 36 times left and right.

　　5. Facial wiping: Stick your hands on your cheeks, rest your index finger on the side of your nose, and then swirl your face 36 times from bottom to top, from the inside out, inhale with both hands and exhale downward.

　　6. Turning the eyes: the eyes are slightly closed, and the eyeballs are rotated in a circle from left to right 36 times, and then rotated in the opposite direction 36 times. This method is very effective in strengthening the eyes and exercising the flexibility of the eyes.

　　7. Applying the eyes and penetrating the qi: the two palms are opposite to each other, about one foot away from the chest, such as holding the ball, the mind collects the essence of heaven and earth, gathers in the palms, and then the two palms slowly do the action of opening and closing, pulling and rotating and kneading the qi, and when you feel that there is a sense of Tai Chi mixed vitality between the two hands, slowly close to the eyes to squeeze or rotate the qi.

　　8. Finger rubbing the sun: Stretch out the middle finger of both hands, press the ring finger and little finger nail with the thumb, press the sword finger on the temples on both sides of the head, and rub it 36 times clockwise and counterclockwise.

　　9. Fish and thenar nose rubbing: After the thenar muscles under the thumbs of both hands are hot, rub from the Yingxiang point next to the nose to the center of the eyebrows, and then rub back to the Yingxiang point downwards for 36 times. This method has a certain effect on the prevention and treatment of influenza or rhinitis.

　　10. The drums are sounding in unison: cover the ear holes with the palms of both hands, put the thumb on the back of the neck, put the other four fingers on the back of the head, and then slide the index finger down the middle finger and knock on the back of the head. At this time, there was the sound of drums in my ears, and after doing it 36 times, my hands suddenly released to both sides, and I opened my eyes violently, and I immediately felt deaf and clear. Then plug the ear hole with your middle finger, rotate it 6 times forward and 6 times backward, and then let go of the ear. Regular practice of this method is effective for tinnitus and deafness.

　　11. Conditioning the neck muscles: first cross the ten fingers and put them on the back of the neck, clamp the neck muscles with the palm root, lift them up 36 times, and then pinch the two large tendons (trapezius muscles) in the back neck with the ten fingers of both hands, and pinch them 36 times from top to bottom.

　　12. Red Dragon Stirring the Sea: Stir the tongue in the mouth 36 times from left to right, and then stir 36 times in the opposite direction, and the saliva produced in the mouth is called "Golden Rule, Jade Liquid", which is slowly swallowed into the abdomen in three mouthfuls (the mind represents essence, qi and spirit, respectively), which is called "Jade Liquid Returning Dan". It is often used to have a unique effect on pharyngitis, mouth ulcers, and odor in the mouth.

　　13. Drum and swallow Jin: Close the mouth and drum the cheeks, such as the mouth contains water, and then agitate the cheeks 36 times like a gargle, and the liquid produced in the mouth is slowly swallowed into the dantian in three mouths.

　　14. Percussion to strengthen the kidney: the mouth is lightly closed, and the front and back teeth are percussed up and down 36 times. In addition, bite your front teeth when urinating and bite your back teeth when you defecate, and keep your mouth shut. The medicine of the motherland believes that the tooth is the kidney in addition to the kidney, so percussion every day can collect the effect of the kidney and the tooth firm.

　　15. Wide chest and smooth qi: the middle finger is stretched out, the thumb and index finger are pinched in the middle second knuckle, the ring finger and the little finger are flexed and attached to the palm, and then the two nipples are quickly percussed with this point acupoint 36 times, and then rotated and kneaded 6 times clockwise and counterclockwise, and then the thumbs of both hands are used to pinch down through the abdominal part of the two strands to the outside of the groin, and at the same time exhale deeply and gently, and the intention will be the turbidity in the chest through the guidance of the hand down through the center of the foot into the ground. In this pose, the left and right hands are percussed 9 times each.

　　16. Dantian internal rotation: the hands are overlapped in the lower abdomen under the dantian, the man's left hand is in the middle, the woman's right hand is in the middle, press the clockwise and counterclockwise to knead the dantian 36 times, pay attention to the hand when going up inhale, down when exhaling, at the same time the mind under the dantian with the kneading of the hand and turn inward.

　　17. Wrap silk with both hands: the backs of both hands are attached to the two waist sides, 36 times before rotation, and then 36 times after rotation, this skill can not only practice the flexibility of the wrist, but also one of the Chen-style Tai Chi grappling methods.

　　18. Rotate the waist and turn the hips: the right arm is on the back of the neck, the left arm is on the back of the waist, and then the body turns to the left, the eyes are fixed on the heel of the right foot, and then rotates in the opposite direction 9 times in a row. The medicine of the motherland believes that the waist is the home of the kidneys, and the waist rotates the kidney qi, so the rotation of the waist and the hip can effectively prevent and treat diseases such as kidney deficiency and low back pain.

　　19. Ascending and lowering turbidity: the hands are overlapped at the Guanyuan acupoint in the lower dantian, the fingertips are down, and then the legs are slowly squatting, and the hands are down through the thighs on both sides along the knees, calves to the ankles, and the mind will be the turbidity of the whole body through the guidance of the hands from the spring points in the center of the feet into the ground into nothing, and then the hands will go up according to the original route and return to the lower dantian, and the intention will introduce the essence of the earth into the whole body. Do this 9 times in a row.

　　20. Bend the fingers to strengthen the heart: the little finger is stretched out, the other four fingers are held together, and then the little finger is forcefully hooked in 81 times. According to the meridian theory of traditional Chinese medicine, the little finger is the end of the meridian of the hand and the yin heart, so it is often done to strengthen the heart through the meridians. In addition, rub the Neiguan acupoint of the other hand (two inches above the horizontal stripe of the wrist) 81 times with the thumb of one hand, and change hands as well, which also has the effect of strengthening the heart.

　　21. Slapping the whole body: patting the whole body with both palms from top to bottom, the order is to pat the left shoulder, elbow hand and left chest ribs with the right palm, pat the right shoulder elbow hand and right chest ribs with the left palm, and then pat the lower leg with both hands from the front chest down through the abdomen, and then pat the waist and back with the backhand, and then lift one leg, the other leg is independent, and the leg muscles are slapped with both palms. Pay attention to when slapping, raise your hand to inhale, pat to exhale or hold your breath, the force of the slap should be light at first, and gradually increase the force later.

　　22. Palm rub spring: Before going to bed at night, scald the feet with hot water and dry, then rub the right foot with the left hand, rub the left foot with the right hand, wipe the left foot 36 times, and then pat the right foot with the left hand and the left foot 81 times each.

　　23. Pointing to the perineum: In the supine position, first quickly tap the perineal point (the midpoint of the line between the scrotum and the anus) with the right hand point, and then rotate it 81 times clockwise and counterclockwise, and the same is true for changing the left hand.

　　24. Rub the kidneys with your palms: After the hands are quickly warmed, rotate and rub the palms against the kidneys 36 times.

　　25. Pinching the ears: The theory of traditional Chinese medicine believes that the ears are like an upside-down baby, which is the "miniature point" of various tissues and organs of the human body, so repeatedly pinching the entire ear with both hands has the effect of conditioning the whole body.

Practicing Tai Chi Internal Gong Health Preservation Method, my experience is that it is not necessary to do it every day in order, but you can choose the most important one according to your own situation. In addition, it is necessary to follow the three elements of Taijiquan: relaxation, tranquility and nature, and organically combine thoughts, movements and breathing, so that you can get twice the result with half the effort.