There are many versions of the vertical Baduanjin, and there is a way to classify them into the southern and northern schools.
The Northern School combines the number of martial arts sets, and the moves are more complex and more difficult, such as the Shaolin version, as well as the most popular national version; The southern school, on the other hand, moves softly, restores the artistic conception of ancient conduction, with simple moves, heavy breathing and stretching.
Among the Southern Baduanjin versions, the easiest and easiest to learn are the Deng Tietao version and the recommended version of the textbook of the University of Traditional Chinese Medicine.
Although there are not many practitioners in Deng Tietao's version, there are many people who circulate it; However, the large version of Baduanjin of traditional Chinese medicine is only circulated in special circles, and there are very few folk knowers.
The order of this version is the same as that of the national version, and it is recommended to explain the breath in detail.
The introduction of the eight-style practice is as follows:
1. Interpretation of the action of the large version of traditional Chinese medicine "holding Tianli Sanjiao with both hands".
The two-handed support Tianli Sanjiao formula includes a preparatory standing pile.
1. Preprising: Relaxation and pranayama
Stand shoulder-width apart with your hands hanging to your sides;
松静自然,tongue supratendon;
Intention to keep the dantian, concentrate on pranayama, inhale through the nose and exhale.
2. Hold your abdomen with your crossed hands
Raise your hands forward from both sides, palms down, and then turn your palms over and cross your hands to hug your lower abdomen.
3. Inhalation support:
As you inhale, cross your hands and slowly lift them up along the Ren pulse until your shoulders, elbows and wrists are at the same level (at shoulder level), turn your palms up to the top of your head, stretch your arms straight, and look up at the back of your palms. Stop for a moment.
4. Exhale and drop your palms
With your breath, cross your hands and relax and separate, slowly fall from both sides, and then return to the front of the crossed belly. Stop for a moment.
That's it all over again.
Repeat 6-8 times.
Comparison: This practice method is basically the same as Mr. Deng Tietao's version, the only difference is that when Deng's version holds his hands to the sky, his heels are off the ground.
2. Interpretation of the action of "opening the bow left and right like shooting an eagle" in the large version of traditional Chinese medicine
1. Preparatory type: the same as the first type.
2. Horse step fist:
Take a step across the left with your left foot, squat down into a horse step (such as riding a horse, buckle your knees, push your feet down, and sit down with your hips), clench your hands into fists, and bend your elbows outside your hips.
3. Inhale and draw the bow:
As you inhale, raise your hands to your chest, turn your left hand into a claw to draw a bow, and change your right hand into a sword trick (hold four or five fingers with your thumb and straighten your index finger and middle finger) and straighten your right arm to the right; Turn your head to the right, look at the sword technique pointing into the distance, and pause for a moment.
The left hand is full of bows, the right hand is like shooting an arrow, the head is turned to the sword finger, although the horse step remains the same, but the cervical spine and lumbar spine also rotate slightly together with the head rotation, which means that the arrow is waiting for the opportunity to go.
4. Exhale and get up: With the exhale, stand up straight with your legs, withdraw your hands to your chest, and then draw an arc up and down to fall from both sides, retract your left foot, and stand shoulder-width apart as a preparatory pose.
Repeat the action: change the right foot to the right hip and take a step, pull the left sword finger to the right and shoot the arrow.
That's it all over again.
Repeat 6-8 times.
Comparison: This style is basically the same as Deng Tietao's version, but the sword finger is facing the sky (thumb grips the middle finger, index finger faces the sky).
3. Interpretation of the action of "regulating the spleen and stomach must be single-lifted" in the large version of traditional Chinese medicine
1. Preliminary: Same as above.
2. Press-type pile: lift up and press down with both palms, fingertips facing forward, and knees slightly bent, such as press-type piles;
3. Lifting the pile: Draw an arc forward and inward with both palms at the same time, palms facing upwards, fingertips facing each other, and place them in front of the lower abdomen, such as lifting the pile.
4. Inhale left and right:
As you inhale, slowly lift your left hand in front of your left hand, turn your head forward and hold your palm up, pointing to the right, and straighten your left arm; The right hand is turned forward and pressed down, the right thigh is straightened, the palm is down, and the fingertips are forward; Fight with both hands.
5. Exhale and lift the pile
With the exhalation, the left hand falls, the right hand is raised, and the pile is lifted back; Pause for a moment.
6. Change hands and press left on the right support
Same as above, inhale and change to the right hand up, and press down with the left hand; Exhale back to the stake.
Repeat 6-8 times.
Comparison: This style is slightly different from Deng Tietao's version, and the Deng version looks like a hand.
Fourth, the interpretation of the action of the large version of traditional Chinese medicine "five labors and seven injuries to look back".
The first three forms are reverse abdominal breathing, and this type of breathing is abdominal breathing.
Its overall movement: stand shoulder-width apart, press your abdomen with both hands, and turn your head to look behind your shoulders.
1. Preparatory type: Same as above.
2. Hold the abdomen and inhale: the left hand Lao Gong acupoint is attached to the lower dantian of the lower abdomen, and the right hand is attached to the back of the left hand, with the abdominal breathing, inhale to fill the lower abdomen;
3. Exhale and look at the left back: As you exhale, turn your head and look behind your left shoulder, imagining looking inward at the spring point in the heart of your left foot, and leading the qi to the center of your left foot. Pause for a moment.
4. Inhale and return to normal: inhale again, and at the same time turn your head to the front, with the intention to lead the qi, from the back of the foot heart meridian to the tail lug, and then to the life-gate acupoint.
5. Exhale and look right back: Exhale and then turn your head to look behind your right shoulder.
6. Inhale and return to normal: same as 4.
Repeat this 6-8 times.
Note: Different from Deng Tietao's version, Deng Tietao turns his head with both hands behind his waist and adopts a natural breathing method.
The above are the first four forms, and the last four are decomposed in the next round.
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Weichang Chinese Studies
June 2024