1. Mixed element pile (time 30 minutes)
content:
1. Starting style: the feet are parallel and separated from the shoulder width (or slightly wider than the shoulders), the knees are slightly bent, and the upper body is naturally upright, impartial; The hands are naturally sagging, and the hands are not close to the body.
2. Slowly lift your hands to the chest in the shape of a ball (like holding a balloon with both hands), the chest is open (but do not intentionally straighten the chest), the shoulders should be relaxed, the armpits are empty, the hands are slightly farther from the chest, the palms are inward, the fingertips are opposite, and the distance between the hands is two to three fists. Five fingers of both hands can be naturally micro-opened. The hips have the slightest intention of sitting down (like sitting on a high stool), the back and waist are like the big trees or walls behind the micro, and most of the weight falls on the heels.
3. When practicing, the facial expression is naturally smiling, the eyes are level ahead, do not look up or bow your head, and you can also close your eyes to practice when practicing. Breathe naturally, relax your body, and avoid clumsiness. As long as the body can be naturally upright and the posture of the arm is raised correctly, it is to meet the requirements of the standing pile.
4. Relaxation training: Consciousness from top to bottom, repeated relaxation three times. Order: head, neck, shoulders, arms, hands, chest, abdomen, waist, crotch, thighs, calves, soles. The right thing to do to relax is to avoid unconscious muscle tension and return to its natural state.
5, do not need a specific idea, do not need to deliberately enter the silence. 6. Retract type: put both hands down, gently overlap and cover the navel area, rest for 1-3 minutes. Then rub your hands warmly and gently rub your face several times to dozens of times (refer to the massage method in the auxiliary content).
Instructions: 1. Each exercise time starts from 10 minutes, and the interval is 5 minutes and then practiced, a total of two times. Gradually increase to more than 30 minutes at a time, you only need to practice once.
2. Before standing on the pile, you should move the joints slightly (all kinds of gymnastic movements can be used); You can take a walk for 3-5 minutes after the end. 3, the choice of location: indoor (pay attention to air circulation but do not properly vent), or the air is fresh but there is no obvious wind outdoors. The clearing in the woods is the best place.
4, the two feet are generally required to be parallel, but slightly into the outer eight characters can also be.
5, the essentials of body adjustment: there seems to be a line above the head to suspend the body, then the vertebrae due to gravity naturally sag open.
Second, the mixed element opening and closing type (time 10 minutes)
1. As mentioned above, the hands are placed at the height of the umbilicus, the palms are opposite, the fingertips are forward, the distance between the hands is about 20-30 cm, and the palm root is about 5-10 cm from the abdomen. This is called "Danyuan pile".
2. Stand still for 1 or 2 minutes, visualize holding an invisible, textured elastic ball of light between your hands (generally it can be seen as golden yellow like the sun), and experience the feeling of both hands.
3. With natural inhalation, the two hands are gently and slowly pulled apart to the sides (always keeping the palms facing each other), visualize the lengthening of the ball of light, and the distance between the two hands is about 60-70 cm (the principle is that the action is naturally stretched, not awkward). Then exhale naturally, gently and slowly close your hands to the middle until 10 centimeters apart (as a rule is not to be next to each other), and visualize compressing the ball of light. Do this once, repeat the practice for 5 minutes.
4. At the end, resume the Danyuan pile posture, then turn the wrist so that the palm is facing the abdomen, visualize the dantian in the center of the abdomen, and with this visualization, hold both hands on the navel.
5. Closing formula: ibid. Rest for at least 1 minute.
Explanation: 1. The focus is on experiencing the sensations on the hands and the sensations that follow the body.
2, do not require action standards, only seek natural and comfortable movements and strong inner feelings.
3, the essentials are: gentle, slow, relaxed, natural.
4. This exercise should be practiced after standing on the pile.
One of the auxiliary contents: the eight methods of retreat (massage after the completion of the exercise)
1, dry bath noodles: hands five fingers together, in the order of first down and then up, wipe the face, as if washing the face; 36 times, rub to the face slightly hot;
2, the drum: both hands and palms cover the ears, do not leak; Ten fingers pressed on the back of the head, pressed the middle finger with the index finger, and the middle finger tapped the back of the head to hear the sound of banging, 36 times; (Enhancing hearing)
3. Luck God Eye: Hold the palms of both hands and palms, and rub your eyes from the inside out, and then from the outside to the inside, 18 times each;
4. Percussion: that is, percussion, first gill, posterior incisors, a total of 36 times.
5. Fu zhongyue: hold the fist with the thumb holding down the index finger, and rub the nose with the outer edge of the thumb to welcome the incense point, from top to bottom, 36 times;
6, Ji Tianyi: that is, rub the waist, hold the two waist eyes with both hands, wipe until fever, 36 times;
7. Rub Dantian: rub the navel area, first press the right hand with the left hand and rub it clockwise 18 times, and then press the left hand counterclockwise for 18 times, the female gesture is opposite;
8. Shake the whole body: stand naturally, and gently shake the body up and down with your knees 36 times.
Hand shape - hollow palm, that is, the palm is slightly concave, and the five fingers are naturally loose and straight. Strength - to distinguish the parts, generally tap lightly, the limbs and muscles are full of a little force.
1. Slap the head: pat the left side of the head with your left hand, slap the right side of the head with your right hand, and slap from the front of the head to the back of the head and the large vertebrae of the neck. Shoot three times.
2. Slap the upper limb: start from the left shoulder with the palm of your right hand, slap the front and back sides of the left upper limb from top to bottom, and then use the left palm to use the same method to pat the right upper limb.
3. Slap the lower limbs: pat the thighs and calves with the palm of your hand, starting from the umbilicus down - the front side of the thigh - the front side of the calf - the back of the foot - the heel - the back of the calf - the back of the thigh - the back waist, the kidneys - along the waist belt position back to the umbilicus. Loop three times. It can prevent leg dysplasia, hemiplegia, numbness of the lower limbs, and weakness of the lower limbs.
4. Slap two ribs: the left hand is raised, the right hand is slapped on the left rib, from the armpit to the waist, and then to the end of the umbilicus. The right side is the same. Three times each. Patting the ribs is helpful for the health of the liver, gallbladder, spleen and stomach.
5. Pat the chest and abdomen: left hand to left chest, right hand to right chest, from top to bottom to shoot to the height of the abdominal belt, and then pat the umbilicus and lower abdomen. Repeat three times. Through the beating of the chest, it helps to alleviate the symptoms of respiratory and cardiovascular diseases, and at the same time prevents muscle atrophy in middle-aged and elderly people, increases lung capacity, and enhances immunity.
6. Retract: Cover the umbilicus with your hand for a moment. This method is a good fitness method, after patting the whole body feel like a hot bath, qi and blood are smooth, the spirit is uplifted, very comfortable. Notes:
1, do not deliberately pursue the sense of qi! The sense of qi is only the body's feeling of transporting the qi machine, people's sensitivity is different, the physique is different, and the sense of qi is very different. At the beginning of the practice, the general sense of qi is obvious, but after a period of time it is not obvious, this is because the initial qi machine is active in the shallow surface, with the deepening of kung fu, the true qi gradually goes deep into the meridians, internal organs, bones, etc., and when the amount of true qi in these parts is sufficient, the sense of qi will become obvious again.
2, be sure to pay attention to avoid the wind outlet, especially through the hall wind. No wind should blow against or from the body. Do not practice against air conditioners and fans.
3. Don't practice when you are too hungry. Generally, after meals, you should rest for half an hour before practicing.
4. Do not wash your body with cold water immediately after the exercise! Only hot water is available.
Practice under the guidance of an experienced teacher!