This gong is a kind of practice that combines movement and static, and focuses on rest. Because of the standing style of this work, the waist pulling, knee flexion, and arms are folded into a ring; in addition, it is combined with various movements of swallow flying, so it is called binary one ring swallow gong.
This function has the effect of awakening the mind and benefiting the brain, dredging the meridians, smoothing the joints, and regulating the internal organs. It has obvious physiotherapy effects on the decline of motor function in the elderly, arthritis and other symptoms.
1. Standing
1. Face south and back to north, with jaw (head slightly tilted down), mouth and eyes slightly closed, hanging shoulders, including chest pull waist (chest is not straight, waist slightly curved), hands overlap naturally placed in the umbilicus (male left hand on the top, female right hand on the top), knees slightly bent, feet in the inner "eight" character and shoulder width standing. The whole body naturally relaxes, and uses the mind to control the person Jing (that is, the appearance of a person who is most familiar and admired in the mind). Breathing is performed in a abdominal shunnezing method (i.e., the abdomen is concave on exhalation, and the abdomen is convex on inhale), the tongue is pressed against the upper palate with inhalation, and the exhalation is pressed against the lower palate (Figure 1).
Figure 1
2. Note:
(1) Standing is meditation, each time practicing for 20 to 60 minutes;
(2) The up and down movement of the tongue should be natural and should not be forced;
(3) Abdominal smooth breathing method runs through the full set of exercises, and usually attention should be paid to practice to achieve the purpose of habit and nature. Never hold your breath while breathing.
Second, comb the feather type
1. Plug in. The hands stacked on the navel naturally fall to the outside of the thighs, the palms are backwards, the fingers are slightly curved, and the palms are like holding a round ball. Inhale, the arms are gradually raised to the head; the forearm is rotated inwards so that the palms are facing outward, the four fingers are up, and the thumbs are facing forward; exhale, the arms gradually descend from the outside of the body to the outside of the thighs, the palms are facing inward, the fingers are slightly curved downwards, and the practice is repeated 12 times (Figures 2 to 4).
Figure 2
Figure 3
Figure 4
(1) When the arms are exercised, the elbows are slightly bent, and the palm is like holding a round ball, which runs through the full set of exercises;
(2) When the arms are raised, the palm of the mind has a elastic effect; when the back of the mind hand has a elastic effect when it falls, the whole action seems to have an "internal force" effect, which runs through the whole set of exercises;
(3) Other same as the previous formula.
Third, learn to fly
1. When the last movement of the upper style will be completed, that is, when the arms are lowered to the outside of the thighs, the forearms are rotated inwards, so that the palms are facing both outside, the four fingers are facing down, the thumbs are facing backwards, and it gradually squats with the body and from the knees in front of the knees from the outside to the inside of the knees, the palm back is opposite, the direction of the fingers is unchanged, and this still exhales. Inhale, the arms gradually straighten up with the body and from the knees through the inner thighs, the front midline of the body rises to the top of the head, at this time the palm back is separated, the four fingers are opposite, the fingertips are facing the Baihui point, the thumb is facing backwards; then the forearm is rotated inwards, so that the palm back is opposite, the four fingers are turned upwards, and the thumbs are forward. Exhale, and the arms descend from the outside of the body to the knees as they gradually squat. Repeat the exercise 12 times (Figures 5 to 7).
Figure 5
Figure 6
Figure 7
(1) When the arms are raised, the four fingertips of the mind have a elastic effect;
(2) When the forearm is rotated inwards above the head, the mind wrist has a bouncy effect;
(3) Other ibid.
Fourth, practice the flying style
1. The last action of the pick-up style, that is, when the body gradually squats, the arms are from the outside of the body through the knee to the knee, the forearm is rotated outward, the wrist is bent, the palm is facing up, the four fingers are opposite, the thumb is facing forward, such as the horse step holding a heavy object in both hands, at this time still exhale. Inhale, the arms rise from above the knee to level with the breast line as the body rises (only to a semi-squat), and the forearms rotate inward so that the palms are facing forward, the four fingers are facing up, and the thumbs are facing each other, like a push palm. Exhale, with both palms pushed forward (elbows still slightly bent), forearms swirling outward so that the palms are facing inward, four fingers facing each other, and thumbs facing upwards. Inhale, the elbows gradually flex, so that the palms receive the chest, and then the forearms are rotated inwards, so that the palms are down, the four fingers are opposite, the thumbs are inward, exhale, and the arms are pressed with the body from the semi-squat to the lower surface of the elbows. Then the forearm is rotated outward so that the palms are facing upwards, the four fingers are facing each other, and the thumbs are facing outwards, such as the rising style. Repeat the exercise 6 times according to the method (Figures 8 to 12).
Figure 8
Figure 9
Figure 10
Figure 11
Figure 12
(1) The whole process of both arms movement, both of which have a elastic effect on the palm back;
(2) When pushing the palm, the root of the palm should be used "internal force";
Fifth, the test flight type
1. Complete the body squat posture of the last action of the pick-up style, palm facing down, four fingers facing each other, thumb facing inward, this is still exhaled. Inhale, the palms gradually straighten up with the body, and from the inside out, stretch out the elbows, and the arms move from bottom to front to shoulder level. Exhale, flex your elbows, adduct your forearms to chest line flush, palms facing down, four fingers facing each other, thumbs inward, inhale, two elbows move outwards and backwards on both sides, so that the two palms gradually move away to shoulder width, palms facing each other, four fingers facing inward. Exhale, adduct at the elbow, push the palms against each other at the acupuncture point to a fist wide, then gradually squat with the body, bend the wrist, make the palms face down, four fingers facing each other, thumbs inward, press the palms to sink the shoulders, stretch the elbows above the knees, and repeat the exercise 6 times according to the method (Figures 13 to 16).
Figure 13
Figure 14
Figure 15
Figure 16
(1) When the elbow is bent, the four fingertips of the mind have a elastic effect;
(2) When the elbow moves to the sides of the body and lower back, the palm of the mind has a elastic effect;
(3) When pushing, palm pressing, elbow extension and other movements, both palms have an elastic effect on the back of the palm;
(4) Other ibid.
Sixth, spread your wings
1. The last action of the pick-up style, that is, when the arms are lowered, the palms are down, the four fingers are forward, the arms are gradually squatting down with the body from the two outer sides of the chest through the ventral side, stretching the wrist, the palm is obliquely downward, the four fingers are obliquely facing up, the thumbs are opposite, and the palms are curved from the bottom up to the upper outer side of the legs to the shoulder level, and the wrist is quickly shaken (that is, the wrist is flexed), so that the palms and fingers are facing down, and at this time, the exhalation is still exhaled. Inhale, the arms gradually stand upright with the body and lift up to the front two sides of the head and shoulder width, the forearms are rotated outwards, and the wrists are extended to shake the wrists. Exhale, with both palms descending with the body, repeat the exercise 12 times in front of the chest and the outer side of the chest (Figures 17-20).
Figure 17
Figure 18
Figure 19
Figure 20
(1) When shaking the wrist, the dorsal side of the mind wrist has a elastic effect, and when the wrist is extended, the palmar side of the mind wrist has a elastic effect;
(2) Raise both arms to the sides of the head, and the elbows should be slightly bent;
7. High-altitude flying type
1. The last action of the pick-up style, that is, when the palms are lowered to the shoulder height, the arms are drawn from the inside forward and the outside to the shoulder level (that is, the arms are abducted), the wrists are bent, the elbows are slightly flexed, and the breath is still exhaled at this time. Inhale, slightly raise the shoulder, the heel is lifted, the wrist is still flexed; exhale, sink the shoulder, extend the wrist, the heel is lowered to touch the ground, and repeat the exercise 12 times according to the method (Figures 21-22).
Figure 21
Figure 22
(1) When the arms are drawn from the chest to the front and outside of the body, the two fingers of the mind have a bouncy force;
(2) When raising the shoulder and bending the wrist, the underarm of the mind and the dorsal side of the wrist have an elastic effect; when the shoulder is sunken, the wrist is extended, and the mind has a elastic effect in the opposite direction;
(3) The elbow has been kept in a micro-flexion style throughout the process;
8. Back to the nest
1. The last action of the pick-up style, that is, when the shoulder, wrist extension, and heel touch the ground, after the forearm is rotated, the palm, the four fingers are flexed and obliquely outward, the thumb is flexed downwards, and the arms of the arms are retracted and lifted flat with the shoulder height to the palm root one fist wide, and the wrist is still extended and still exhaled. Inhale, flex your wrists, palms facing inwards, bend your fingers back to face each other, extend your arms to shoulder level, and repeat the practice 12 times (Figures 23-25).
Figure 23
Figure 24
Figure 25
(1) When the arms are adducted, the palm root is used with internal force;
(2) Other ibid.
9. Take a nap
1. The last action of the pick-up, i.e. the arms are outstretched and shoulder level, at which point the breath is still exhaled. Inhale, the arms are naturally and slowly lowered, the palms are crossed, and stacked on the umbilicus. Inhaling, the mind has a dark red vein as thick as the middle finger into the umbilicus, and rotates around the umbilicus, the male from right to left, from small to large around 24 times, and from left to right, from large to small 24 circles to return to the umbilicus, women vice versa. Then I meditated: My heart is as pure as jade! Internal ventilation! Practice Qi into Dan! You can gradually open your eyes, and after a 5-minute walk, you will end the full exercise (Figure 26).
Figure 26
2. Note: When the mind qi is wrapped around the navel, breathe naturally.
Practice Instructions:
The order of practice is appropriate in the following steps: (1) practice movements, (2) practice breathing; (3) exercise intention. The whole exercise should be coherent, natural, and smooth.
Prevention of deviations:
This exercise generally does not deviate, many beginners in Qigong, in the practice of abdominal positive breathing is not accustomed, individual hard breathing and bloating, at this time as long as calm, relaxed, natural breathing for 5 to 10 minutes, you can relieve the discomfort.
Soon after practicing this exercise, there is tingling in the palm of the hand, swelling, local muscles, forearm muscles, thigh muscles, wrists and other soreness, which is normal. As long as you insist on practicing every day, the meridians will be unblocked, the qi and blood will be unblocked, the whole body will be hot, and all discomfort will disappear. The limbs are strong, energetic, and walk like swallows.
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