#长文创作激励计划#
Niu Gao, a famous general of the Southern Song Dynasty, was the general of the Yuejia Army. The year before the national hero Yue Fei was framed, that is, in 1141, Niu Gao received a monk who looked like an Arhat monk in a military tent and told him about a shocking incident.
It turned out that this monk was a high-ranking monk of Shaolin Temple and Yue Fei's master of Yijin Sutra. After Yue Fei completed his studies, his teacher advised him to convert to Buddhism and continue his studies. Helpless, Yue Fei has the ambition to serve the country. In 1141, Yue Fei's teacher predicted that he would be framed and his life would be in danger. Then he went to the Yue's military camp, found Yue Fei's second brother Niu Gao, and told Niu Gao about his relationship with Yue Fei and Yue Fei's frame-up. and transferred a letter to Yue Fei, and once again urged Yue Fei to escape into the empty gate to avoid disaster. After the instructions, he walked away.
Niu Gao was shocked and immediately reported to Yue Fei. After listening to Niu Gao's narration and looking at his teacher's letter, Yue Fei burst into tears. I was so emotional: my teacher came to the barracks in person, but he didn't see me, it seems that I will be in a big disaster. After finishing speaking, he handed over the treasured "Yijin Sutra" to Niu Gao, and instructed: This is the avenue, if you meet a virtuous person, you can pass it on, not to lose it, and not to live up to the teacher's kindness.
The following year, Yue Fei was framed to death by Qin Hui for "trumped-up" crimes. In 1142, Niu Gao wrote a preface to this "Yijin Sutra", told the ins and outs of the matter, and attributed it to the Shaolin Temple in Songshan.
The Yijin Sutra, including its sister chapter The Washing of the Pulp Sutra, is the founder of Chinese Zen Buddhism, the patriarch of Bodhidharma, and the creation and compilation of ancient Indian yoga, the play of the five birds, and the doctrine of viscera meridians. As a result, the two major boxing systems of Shaolin and Wudang were born, so they have the reputation of "Taishan Beidou, a traditional Chinese martial art".
Wash the marrow, major in the essence and spirit; Easy tendons, major muscles, bones and flesh, the two complement each other, are inseparable, and are natural. Since the Sui and Tang dynasties, this has been a paradigm for the theory and practice of Chinese health care and martial arts.
"Yi Jin Jing" is a complete content, scientific design, strong operability of health and martial arts cultivation system, its introductory exercises are "Yi Jin Jing 12 Body Diagram", including: 12 postures, 134 postures, 24 breathing, techniques, body methods, etc. The well-known broadcast gymnastics, Baduanjin, Yijin Jing 12 potentials, and eight Vajra Gong, etc., are all derived from the "Yijin Jing".
The first six sections, namely the cultivation methods of the upright position, the sideways position, the half-body position, the bending position, and the twisting position, refer to the author's previous article. This article introduces the 7-10 cultivation methods.
Section 7 Inverted position six potentials
There are 6 postures in the inverted position, which are more difficult, mainly practicing core stability, balance, flexibility, etc.
First, immediately offer the pestle
1. Stand upright, feet parallel, slightly wider than shoulders, put your palms together in front of your chest, and rest for a while;
2. The torso is upright, slowly squatting in a pony step, first right and then left, with the heel off the ground;
3. Look at each other at eye level, imagine the Navel Chakra, calculate interest for 3 mouths, and take the next potential;
2. Flattening the chest
1. Take the forward momentum and keep the posture unchanged;
2. Lean on the palms inward, put the two thumbs on the chest, and calculate 3 mouths;
3. Throw your limbs to the topography
1. Connect the front momentum, hang down with your palms, close your hands to your body, and stretch forward;
2. The body then falls to the ground, and the five fingers of both hands and two feet are hung on the ground to support the body;
3. Straight arms, flat back, head level, gaze and concentration, first exhale and then inhale, calculate interest 3 mouths, conduct qi to rise and fall, pour the canal car, and take the next momentum.
Fourth, the left foot is comfortable
1. Pick up the front momentum, stretch your right foot under the abdomen, bend your knees, hang your toes on the ground, and put your hands together like a three-legged momentum;
2. Lift the left foot, straighten it back, the heel is level with the head, and when the foot is extended, the back, thighs, and knees are stretched together;
3. Calculate interest for 3 mouths, and the induced air machine will go up from the left heel to the mud pill, and then turn around and lower the right heel;
4. The intention should be gentle, breathe 1 time, breathe for a week, 3 degrees of air closure, and then take the next momentum.
Fifth, the right foot is comfortable
This potential will swap the left and right feet, and the requirements are consistent with the left ding foot, and the next potential will be taken after completion.
Sixth, the ground to restore the potential
Return to the four limbs and throw yourself into the terrain, the essentials are the same, get up and stand upright, and rest for a moment to complete the exercise.
Section 8 Turning over the position of thirteen potentials
There are 13 positions in the turn-over position. The so-called turning position means using the four limbs or three limbs as the support and facing the sky on the back to do the work. It is the most difficult posture to practice among the 12 body diagrams of the Yi Jin Sutra. Requires strong core stability and flexibility.
1. Fall in the air and sit down
1. Keep your heels together, stand upright, your arms naturally hang down to your sides, your head is straight, and you can rest for a while;
2. Lean over slightly, sink slowly, until the ten fingers of both hands support the ground, and the shoulders and arms support the body hard;
3. Bend the knees of the legs, such as the pendulum moving forward, and the arms and hands are vertically in a line;
4. The head is straight, the heels are lifted, the toes are hung on the ground, and the two spans are lined up;
5. Hang the curtain with both eyes, look at level, concentrate on the air pocket, calculate the interest for 3 mouths, and take the next potential.
Second, turn over and squat
1. Take the front momentum, the hands are slightly apart, and the ground is still supported;
2. Stretch your feet forward, and your legs and abdomen also stretch forward at the same time, showing your chest and abdomen facing the sky, and your knees, abdomen, and face are flat;
3. Try your limbs and torso to do a backstop;
4. Calculate interest for 3 mouths, and conduct qi retrograde. That is, the qi is drawn from the left heel to the mud pill, and then to the right heel, do not forget to help; Breathe 1 time, circulate the qi for a week, 3 degrees of qi is completed, and then the next potential.
Third, the left foot to stand up
1. Take the forward momentum, bend the knee with the right foot and move back, and fold the hands to form a three-legged stand;
2. Lift your left foot, try your best to reach it forward, look at the instep of your left foot, calculate 3 mouths, and take the next momentum.
Fourth, the right to the foot to stand up
1. Keep moving up, and the left and right feet are interchanged;
2. The essentials are the same as the previous trend, and when exchanging, do not make the hook head and waist.
Fifth, turn over and restore the potential
Restore the body to a turn-over crouch position, the essentials are the same.
Sixth, the palms of the flat chest
1. Take the forward momentum, retract your feet, lift your hands off the ground, bend your knees and squat, stand with your horse steps together, and put your palms together on your chest;
2. The eyes are level, the heart is consistent with the air pocket, the interest is calculated 3 mouths, and the next potential is received;
Seventh, immediately fight the upward trend
1. The upward movement does not stop;
2. Lift the heels to the right and then the left, and hang the toes on the ground;
3. Put your hands together and support in front of you, such as riding a horse and playing a gong, calculating 1 mouth, and taking the next potential.
Eighth, immediately fight the downward trend
1. Take the forward momentum, the posture of hanging on the ground on the toes remains unchanged, and the head and body sit down;
2. The support falls to the ground, and the interest is calculated 1, and the next momentum is followed.
Nine, three up and three down
1. Keep moving, bend your knees and put your palms together, and raise them to your chest;
2. Get up with your toes and knees, your thighs are level with the ground, at right angles to your torso, your head is straight, and you can inhale 1 mouth;
3. Close your palms to your chest, then bend your knees and fall down, put your elbows between your knees, and exhale 1 mouthful;
Repeat 3 up and 3 down, with 3 breaths, to take the next momentum.
10. Set up three pushes
1. Connect the front potential, hang on the ground on your toes, stand upright, and calculate 1 mouth;
2. Push out the gassho from the chest and exhale 1 breath;
3. Retract with your palms together and inhale 1 puff;
4. Repeat 3 pushes and 3 receives, and breathe 3 times;
5. Both heels land at the same time, the body is upright, and the interest is calculated 1 mouth, and the next potential is taken.
11. Facing the sky on your back
1. The upward movement does not stop;
2. Raise your heels, raise your palms behind your head, reach 8 or 9 minutes, and at the same time tilt your head and back a little back;
3. After the formula, close your eyes and look at the seabed, and calculate 3 mouths;
4. Inhalation and ventilation from perineum to Baihui; Whew, from the hundred to the perineum, repeat 3 times.
Twelve, the pestle is restored
1. Connect to the upper potential;
2. Stand up with your heels and toes hanging on the ground, slowly drop your hands in front of your body to your chest, stand with your arms flat and your palms flat, and your fingertips at shoulder level;
3. Calculate 3 interest-bearing mouths and take over the next trend.
13. Arch and return to position
1. Keep moving, restore to the pestle potential, and adjust the breathing;
2. The two hands are turned into a ring arch and stand upright, maintaining a natural breathing state, from fast to slow, from thick to fine, the heart is the same, focusing on the dantian, do not forget not to help, and there seems to be nothing.
Section 9 Thirty-four Potentials
The 34 potentials of the body are a practice method for one of the 12 bodies in the Yijin Sutra. Major in the three yang of the feet, the six meridians of the three yangs of the feet, and at the same time improve the core parts of the body, waist, hips, knees, ankle joint stability, flexibility, explosiveness, etc. It is the introductory exercise of Shaolin martial arts leg skills and light skills.
First, the left alone step Yingzhou potential
1. Stand with your feet parallel to each other, slightly wider than your shoulders, your arms hanging down to your sides, your eyes at eye level, and your breathing should be even;
2. Cross the ten fingers of both hands, place them in front of the body, and face up with the palms facing up;
3. Slowly shift the center of gravity of the body to the right foot and be steady;
4. Raise your left foot to the right and raise your knee, and then try your best to kick to the left, keep the core balanced, calculate 1 mouth, and take the next momentum.
Second, the right alone step Yingzhou potential
1. Take the forward momentum, keep the core of the body stable, and restore the left foot to the ground;
2. Lift the right foot to the left and raise the knee, and then try your best to kick to the right to keep the core of the body stable, and calculate 1 mouthful;
3. Kick 45 times on the left and right, breathe 45 breaths, restore the body, and take the next potential.
Third, the right wind to the foot
1. Take the forward momentum, move the center of gravity of the body to the left foot, and be steadfast;
2. Lift the right foot, wrap around in front of the body, place it above the left instep, and then kick it to the left front, keep the core of the body stable, and calculate 1 mouthful;
3. Hit the ground with your right foot, be steadfast, and take over the momentum.
Fourth, the left wind is in a gait
1. Connect the front;
2. Hit the ground with your right foot, be sure, lift your left foot lightly, wrap around the front of your body to the top of your right instep, and push forward with the trend, calculating 1 mouthful;
3. The left foot is restored and steady, the whole action is completed in one go, and the torso is always stable;
4. Repeat alternately on the left and right, 36 times each, and breathe 36 breaths.
Fifth, bow down and pause your feet
1. Take the forward momentum, put your heels together, and stand with your feet in a figure-of-eight;
2. Flip the crossed palms over and press the palms facing down;
3. Lift both heels, pause on the ground, and repeat 21 times; Inhale when lifting the foot, exhale when pausing the foot, and calculate the interest 21 times;
4. When moving, the torso is always kept upright and the downward momentum is connected.
Sixth, the first trend of turning to soothe eyebrows
1. Connect the front;
2. The two hands are crossed and the fingers are separated, the arms are crossed, the abdomen is up, the palms are inward, as for the eyebrows, the left hand is on the right eyebrow side, and the right hand is on the left eyebrow side;
3. Idea: Hold your eyebrows with both hands, calculate interest for 1 mouthful, and take the next momentum.
Seventh, the second trend of turning to soothe eyebrows
1. Connect the front;
2. Pinch your fists with both hands, and at the same time turn them to the left and right to separate, stretch as much as you can, calculate 1 mouthful, and take the next momentum.
Eighth, the third trend of turning to Shu Mei
1. The upward movement does not stop;
2. Squat down slowly, in a horseback riding position, first right and then left, standing on tiptoe;
3. Bend the elbows of the two fists, slowly tuck them to the chest, and take a picture with the two breasts;
4. Flat-end arms, elbow the arms, at the same time to both sides of the force in a row, exhale 1 mouth, and take the momentum.
Nine, the fourth trend of turning to Shu Mei
1. Take the forward momentum, push the two fists outward as much as possible, and exhale 1 mouthful;
2. Turn the torso 45 degrees to the left, the posture remains the same, support the two fists outward as much as possible, and exhale 1 mouth;
3. Restore to 1, repeat;
4. Turn the torso to the right 45 degrees, the posture remains the same, try your best to support the two fists outward, and exhale 1 mouth;
5. Repeat 2, 3, 4, do a total of 3 rounds, the body is restored to upright, the breathing is evenly adjusted, and the next momentum is followed.
10. Turn left and turn the first trend
1. Stand with your feet parallel to each other, shoulder-width apart, and your body upright;
2. Shift the center of gravity of the body to the right foot, swing the toe of the left foot to the horizontal foot, take a step to the left, and after the step, the left heel is on the right toe;
3. Stride with the head and body to the left, tilt to the left, raise the palms of both hands upward, raise the shoulders on the left side, and try your best to support it, as if I move together with my wheels;
4. Exhale 1 puff and take the next breath.
11. Turn left and turn the second trend
1. Pick up the front momentum, turn the palm into a fist, then flip the fist downward, and pull the two fists down to the two strands;
2. Sit back with the fist, the center of gravity of the body is on the right leg, and the tip of the left foot is up;
3. Breathe 1 breath with the action and take the next potential;
Twelve, the third trend of turning left
1. Connect the front;
2. Flip the two fists beside the two arms, press the two armpits, bend the elbows and raise the fists, and breathe 1 mouth;
3. Note: When adding armpits, the upper arm and elbow should not exceed the back.
13. Turn left and turn the fourth potential
1. Connect the front;
2. The right foot does not move, the left foot is retracted, retreats to the right side of the right foot, and the toes hang on the ground;
3. Flip the two fists smoothly, go down the pile with you, hang down, breathe 1, and take the next momentum;
14. Turn left and turn the fifth trend
1. Take the forward momentum, keep your feet on the ground, twist to the left with your shoulder straps, and slowly stand up;
2. Stand up with the body, gradually straighten up, retract the left foot, and stand upright;
3. Stretch your body up, hang down with two fists, calculate 1 mouth, and take the next momentum.
Fifteenth, the first turn of the right wheel
1. The toe of the right foot swings outward, in a horizontal foot, and takes a step to the right;
2. After the foot, the right heel is on the left toe;
3. The head and body stride to the right with the right foot;
4. Raise your palms upwards with both hands, raise your shoulders on the right side, and try your best to support them, as if you are holding a wheel;
5. At the same time, 1 interest will be accrued, and the next trend will be taken.
16. Turn right and turn the second trend
1. Connect the front;
2. Turn the palm into a fist, then flip the fist downward, and pull the two fists down to the two strands;
3. Sit back with the pull fist, the center of gravity of the body is on the left leg, and the tip of the right foot is up;
4. Breathe 1 breath with the action and take the next potential;
17. Turn right and turn the third trend
1. Connect the front;
2. Flip the two fists beside the two arms, press the two armpits, bend the elbows and raise the fists, and breathe 1 mouth;
3. Note: When adding armpits, the upper arm and elbow should not exceed the back.
Eighteen, the fourth trend of turning right
1. Connect the front;
2. The left foot does not move, the right foot is retracted, retreats to the left side behind the left foot, and the toes hang on the ground;
3. Turn over the two fists, go down the pile with you, hang down, breathe 1, and take the next momentum.
19. Turn right and turn the fifth potential
1. Take the forward momentum, keep your feet on the ground, twist to the right with your shoulder straps, and slowly stand up;
2. Stand up with the body, gradually straighten up, retract the right foot, and stand upright;
3. Stretch your body up, hang down with two fists, calculate 1 mouth, and take the next momentum.
20. The left pin takes advantage of the empty potential
1. Take the lead. Stand firm, erect your spine, clench your hands into fists, hang down naturally to your sides, look at your ears and shoulders, nose and chest, and look at your eyes at eye level;
2. Tightly clasp the teeth, drive the magpie bridge (also known as the tongue against the palate), and calculate 3 mouths;
3. Lift the left foot, take a step forward, step forward at the same time, support the left knee, and calculate 1 mouth;
4. Lift the right foot and make a downward trend.
Twenty-one, the right pin to take advantage of the empty potential
1. Take the lead. Lift the right foot, take a step forward, and when stepping, the right knee is supported, and the interest is calculated 1;
注:
1. The above two potentials are carried out interactively, first slow down 100 steps, that is, 50 steps on the left and right, and calculate interest one step at a time;
2. Take 100 steps in a hurry, take two steps and take one breath;
3. Slow down another 100 steps, one step at a time.
When the field is narrow, you can do circular movements, do 300 steps, and breathe 250 times. These two potentials are called "sun and moon diagram" and "Taiji diagram". When performing the exercises, you must keep your mind inward, and your eyes should be as if there is nothing, and you can close your eyes. Only by doing so can we be compliant.
Twenty-two, the top of the round light on the potential
1. Connect the front;
2. Stand upright, with two feet slightly called the outer figure, two hands clenched into fists, naturally drooping, calm the heart and loose body, and adjust the breathing;
3. The two hands are next to each other, from the umbilicus to each other, up to the top of the head;
4. The two arms draw an arc, like the same round light, after the momentum, calculate the interest 1 mouth, and take the next potential.
Twenty-three, the top of the round light and the bottom of the potential
1. Connect the front;
2. The two hands interact again, arc down, and hand the elbow to the heart socket, which is also like a round light, and the interest is calculated after the situation is fixed;
3. Pour the canal car for another week, and return the gas to the dantian;
4. In this way, the upper and lower sources of light potential are done three times in a row, breathing 3 breaths, and the river car is transported for three weeks;
5. The hands hang down naturally, and the standing posture is restored.
Twenty-four, the swimming fish swings their wings and then ranks up
1. Connect the front;
2. Two fists next to each other, to both sides of the body and one row to the side of the body;
3. Inhale 1 puff at the same time and quickly make the next trend.
Twenty-five, the swimming fish swings its wings before the momentum
1. Connect the front;
2. Retract the two fists next to each other, in front of the abdomen, with the fists facing up;
3. Then flip into a yang fist, divide from the middle to both sides, and exhale 1 mouthful;
The above two potentials, do three times in a row, breathe 3 breaths, and the square is combined.
Twenty-six, the swimming fish swings its wings and beats the momentum
1. Connect the front;
2. Tighten your fists in front of your abdomen and straighten your arms.
3. Clench your fist next to your body, hammer back, exhale 1 mouthful, and quickly make a downward trend;
Twenty-seven, the swimming fish swings its wings before pushing
1. The upward movement does not stop;
2. Two fists next to each other, push forward with the trend, and inhale 1 mouthful;
3. Do the above two potentials 3 times in a row, exhale and inhale three times, and slowly pick up the next potential.
Twenty-eighth, the yang palm restores the potential
1. Take the forward momentum, stand upright, and the two fists naturally come out of the side of the body;
2. Open the two fists, change the yang palm forward, support the two palms with the arms downward, and the head will be pushed up at the same time, calculating 1 mouth, and then taking the next momentum.
Twenty-nine, the yin palm restores the potential
1. Connecting the front potential, the yang palm turns into the yin palm and moves forward;
2. The palm belt arm is propped downward, and at the same time, the head and body are pushed upward, and the interest is calculated 1, and the next momentum is followed.
30. Restore the potential with the palm
1. Connecting the front momentum, hang down the two palms and look at the thighs with palms;
2. With the palm of the arm, support it downward, the head and body are upward, the interest is calculated 1, and the next momentum is taken.
31. Make a fist to restore the potential
Pick up the front momentum, turn the palm into a fist, support it downward, and the head and body will earn upwards at the same time, calculate 1 mouth, and take the next momentum.
Thirty-two, shun qi to the dantian
1. Connect the front;
2. Press the right palm on the Zhonghuangting (heart and mouth fossa), and press the left hand under the Navel Chakra;
3. Push the right palm from top to bottom, along the midline of the body, to the umbilicus; At the same time, the left palm is transported from the umbilicus and from the left side to the Huang Ting;
4. The upward movement does not stop, the left palm is pushed to the umbilicus, and the right palm is transported up to the Huang Ting from the right side at the same time, and then to the lower leg;
5. Push left and right once for a round, and breathe 1 breath. Repeat the push 21 times and breathe 21 breaths.
This potential can be raised and cleared and turbidity, and the qi can return to the dantian, which is an indispensable effort before the meditation.
Thirty-three, forked hands to restore potential
Connecting the front potential, the thumbs of both hands are facing forward, forking on the two hip bones, calculating 1 mouth, and taking the next potential.
Thirty-fourth, arch return potential
1. Connect the front;
2. Retract your hands to your chest, hold your right fist with your left palm, stand in an arch, and return your qi to your dantian;
3. Sit down slowly, breathe 3 times from rapid to slow, naturally, and finish the exercise.
Section 10 49 Posture in a sitting position
The sitting position of 49 potentials is a very comprehensive cultivation system in the 12 body diagrams of the Yijin Sutra. The whole set of 49 postures, with the spine as the core, the meridians as the target, and the viscera as the target, can dredge the meridians, unblock qi and blood, and relax the muscles and bones in 8-10 minutes. For office workers, it can relieve fatigue, muscle soreness, blurred vision, improve concentration, etc., and have immediate results.
The ancients practiced the 49 potentials of Yi Jin, and often sat cross-legged, including: Tianpan, Dipan or single knee. Today's cultivation can be practiced in the upright posture, that is, the buttocks are one-half, sitting on a stool with the calf high, keeping the torso, the neck straight, and the hands on the thighs, which is the Confucian "sitting on the front side".
1. Hold on to the momentum
1. Sit upright on the stool, legs and shoulder-width apart, head upright, eyes hanging curtain;
2. The left hand is on the palm, the flat end is on the chest, and the right hand is firmly held and placed on the left palm;
3. The tongue licks the palate and teeth slightly, the whole body is relaxed, the heart is calm, and the breathing is pure and natural;
4. Hold for 30-60 seconds to take the next momentum.
Second, the gassho stumbled
1. Connect the front;
2. Put your hands together, like worshipping the Buddha, and the rest of the posture remains unchanged;
3. Breathe 3 mouths, evenly and deeply, imagine the navel, do not leave, do not forget, do not help, and take the next potential.
3. Push the door with both hands
1. Connect the front;
2. The hands become upper, the fingertips are upward, and at the same time push out to the front of the body, such as pushing the door;
3. Breathe 3 mouths, evenly and deeply, imagine the navel, do not leave, do not forget, do not help, and take the next potential.
Fourth, a mass and momentum
1. Connect the front;
2. The shape of the two hands remains unchanged, and at the same time, it is slowly recycled in the shoulder well;
3. Take 3 breaths, imagining the navel;
Fifth, stretch the humerus and manage the pulse
1. Connect the front;
2. Two palms and arms, push left and right at the same time, palms outward, ten fingers facing the sky;
3. Breathe 3 mouths, stretch the humerus and regulate the qi, and run through the hundred pulses. Take the momentum.
Sixth, the hypothetical appetite
1. Connect the front;
2. Hold up your hands upwards, palms facing the sky, and your palms have the potential to bear the weight of the tower;
3. Calculate interest for 3 mouthfuls at the same time, so that the stomach is open; Take the momentum.
Seventh, the weight of the armpit is strengthened
1. Connect the front;
2. Advance the palms of the two palms and drop them down to the sides of the head, with the shoulders drooping;
3. Bend the elbow, the palm, wrist, elbow and arm are vertical, the two armpits are clamped, and the palm is like three peaks;
4. Breathe naturally 3 times at the same time and take the next potential.
8. Relax the liver and regulate the left side of the lungs
1. Connect the front;
2. Hold the fan bone (shoulder blade) behind the right shoulder with the left hand from the right armpit and backwards;
3. At the same time, prop your right hand forward along your chest to the left, as if you have not found an object. Arms at shoulder level, head twisted to the left;
4. Breathe 3 times naturally, and then take the next potential;
9. Relax the liver and regulate the right side of the lungs
1. Connect the front;
2. If the liver is relieved and the lungs are left potential, only the action is opposite, repeat again, and take the next potential;
10. Cross-sit on the humeral potential
1. Connect the front;
2. Retract your hands under your neck, palms downward, arms flat, and fingertips about a fist apart;
3. At the same time, both arms are supported to the left and right, as if the two elbows are pushing to the left and right at the same time.
11. The first trend of Sanjiao Dali
1. Connect the front;
2. Loosen the two hands, intersect with the ten fingers, and place the flat ends of the arms between the necks;
3. At the same time, the interest is calculated at the same time, so that the gas machine is condensed in the upper and lower potential.
Twelve, three Jiao Dali second potential
1. Connect the front;
2. Fold your hands and press them down on the lower dantian, so that the qi machine is concentrated in the lower coke;
3. At the same time, the interest is calculated at the same time, and the next potential is taken over.
Thirteen, the third potential of Sanjiao Dali
1. Connect the front;
2. Release and bring your hands together;
3. Raise your palms forward, shoulder to shoulder, and push your arms forward;
4. Exhale when holding and inhale when loose. Once the support is completed, the next momentum.
14. The fourth potential of Sanjiao Dali
1. Connect the front;
2. The two palms are abducted with the arms and separated to the left and right;
3. When the arms are flat, the palms are facing forward, and when they are divided into the left and right sides, use a little force in a row;
4. At the same time, the interest is calculated 1 mouth, and the next potential is received;
Fifteenth, the fifth potential of Sanjiao Dali
1. Connect the front;
2. Draw an arc to the left and right with both palms at the same time, with your back behind you;
3. One hand is under the yang palm, and the other hand is on the yang palm, with the palm with the arm, try to throw it down, and at the same time calculate 1 mouth, and take the next potential.
16. The sixth potential of Sanjiao Dali
1. Connect the front;
2. Put your hands close to your body, take pictures of your side palms, and raise them forward until your shoulders and arms are level;
3. Cross your fingers, palm inward, and push forward as much as you can;
4. At the same time, the interest is calculated 1 mouth, so that the true qi is from the bottom to the middle focus, and then to the next potential.
XVII. The seventh potential of Sanjiao Dali
1. Connect the front;
2. Release your hands, turn your palms outward, and try your best to prop forward;
3. At the same time of action, calculate 1 mouth, so that the qi is full of the middle focus and the next potential.
Eighteen, the eighth potential of Sanjiao Dali
1. Connect the front;
2. The palms of the two palms are obliquely forward, the flat ends of the two arms, to the left and right sides, and try to be in a row;
3. At the same time, calculate 1 mouth, so that the true qi is dispersed in the middle focus and the next potential.
19. The ninth potential of Sanjiao Dali
1. Connect the front;
2. Draw an arc inward with both hands, go straight up to the two armpits, plug in the ears and go straight up, stretch the arms, stand the palms, and advance the back of the palms, and the distance between the two palms is a ruler;
3. Ten fingers try their best to rub upward, such as the momentum of straight into the nine skies, and at the same time calculate 1 mouth, so that the gas is transported from the middle to the upper focus, and the next potential is connected.
20. The tenth trend of Sanjiao Dali
1. Connect the front;
2. Close your hands, fold your fingers, palms up, and try your best to support them upwards;
3. At the same time, calculate 1 mouthful of interest, so that the light and clear air, float on the upper coke, and take the next potential.
21. The 11th trend of Sanjo Dali
1. Connect the front;
2. The ten fingers are still crossed, the arms are straight, and the homeopathic is lowered;
3. Arm and shoulder level, push forward as much as possible, and then breathe 1 breath, so that the pure yang qi is in the middle of the focus, and then the next momentum.
Twenty-two, three Jiao Dali 12th potential
1. Connect the front;
2. The two palms and ten fingers are still crossed, flip outward, the back of the palm inward, and push forward as much as possible;
3. At the same time, calculate 1 mouthful, so that the pure yang qi is full of medium focus and takes over the momentum.
Twenty-three, three Jiao Dali 13th potential
1. Connect the front;
2、松开双手,平端膀臂、palm heart oblique morning front;
3. Separate the two hands to the left and right, and try your best to row them, and calculate 1 mouth at the same time, so that the pure yang qi is full of Zhongjiao and takes over the momentum.
Twenty-four, the 14th potential of Sanjo Dali
1. Connect the front;
2. Draw the two palms with the arms to the back of the back, put the palms upwards with the two hands, cross the ten fingers, and throw the arms with the palms downward;
3. At the same time, the interest is calculated for 1 mouth, so that the turbid gas is lowered to the lower coke, and the next potential is connected.
Twenty-five, the first trend of the left star change
1. Connect the front;
2. The left hand is crossed at the waist or behind the back;
3. Hang down your right hand, arc to the right, and then raise it to the top of your head;
4. Fold the palm to the left, palm facing the sky, raise your eyes to look up at the back of your palm, and pay attention to it;
5. Note: The back of the right palm and the back of the right foot should be photographed, and the lower leg and knee should be straight and should not be relaxed;
6. The action is stationary, the interest is calculated 3 mouths, the air is drawn to the left, and the next momentum is received.
Twenty-six, the second trend of the left star exchange
1. Connect the front;
2. Bend the elbow of the right hand and lower it, turn it around the head to the back of the left ear, and then turn to the right shoulder socket (to bear it);
3. The right palm becomes a fist, calculating 3 mouths, and conducting right rotation.
The twenty-seventh potential, the third potential of the left star exchange
1. Connect the front;
2. Pull your left hand away, stretch out your arm and raise your palm, and prop it up to the left side, at shoulder level;
3. Stand the palm, the palm facing outward, and retract it homeopathically, such as a test bow;
4. Convert the Ding step, that is, the right foot is straight, the left foot is sideways, and the two heels are together;
5. Stand on the heels and erect the legs, knees, waist and spine;
6. Raise both hands flat in front of the chest, bend the elbow of the right arm and make a fist, stand up with the left arm, push it flat to the left, and push it hard left and right, like a projectile with a bow;
7. The head rotates with the left arm, the eyes focus on the back of the left palm, one mind concentrates, calculates the interest for 3 mouths, conducts qi retrograde, and saves qi and liver;
8. After the line is finished, hit the right fist and take the momentum.
Twenty-eighth, the right star for the first momentum
1. Connect the front;
2. The right hand is crossed at the waist or behind the back;
3. Hang down your left hand, arc to the left, and then raise it to the top of your head;
4. Fold the palm to the right, palm facing the sky, raise your eyes to look up at the back of your palm, and concentrate your eyes;
5. Note: The back of the left palm and the back of the left foot should be photographed, and the lower leg and knee should be straight and not relaxed;
6. The action is stationary, the interest is calculated 3 mouths, the air is drawn to the left, and the next momentum is received.
Twenty-nine, the right star for the second momentum
1. Connect the front;
2. Bend the elbow of the left hand, turn it around the head to the back of the right ear, and then turn to the left shoulder socket (to the extent that it can be tolerated);
3. The left palm becomes a fist, the interest is calculated for 3 mouths, and the qi is left to rotate.
30. The third trend of the right star change
1. Connect the front;
2. Pull your right hand apart, stretch out your arm and raise your palm, and prop it up to the right side, at shoulder level;
3. Stand the palm, the palm facing outward, and retract it homeopathically, such as a test bow;
4. Raise both hands flat in front of the chest, bend the elbow of the left arm and make a fist, stand up with the right arm, push it flat to the right, and push it hard left and right, like a projectile with a bow;
5. The head is rotated with the arm, the eyes are focused on the back of the right palm, one mind is concentrated, the interest is calculated for 3 mouths, the qi is retrograde, and the qi and liver are saved;
6. After finishing the qi, hit the left fist and take the momentum.
Thirty-one, one word to clear the yin palm posture
1. Connect the front;
2. Bow your palms with both hands and stretch out as much as you can to both sides, such as the word "one";
3. Calculate the interest in one mouthful, in order to pass through the middle focus and take the next potential.
Thirty-two, both hands are weak
1. Connect the front;
2. The two palms are held up with a void, and the interest is calculated for 1 mouthful, so that the qi is connected to the upper focus and the next potential.
Thirty-three, calm down the momentum
1. Connect the front;
2. Put the two palms down next to each other and stack them under the umbilicus;
3. Close your eyes and look inward, breathe in parallel, calculate your breath, and take the next momentum.
Thirty-four, both hands to support the momentum
1. Connect the front;
2. Cover the top door with two palms, hold up the void upward, and calculate 1 mouthful, so that the qi is connected to the upper focus and the next potential.
Thirty-five, one word to clear the Yang palm
1. Connect the front;
2. Stretch out your arms and put them down, with your palms facing up;
3. The arms are flat on the shoulders and supported on both sides, also in the shape of "one", and the interest is calculated for 1 mouth, so that the qi is passed from the upper focus to the middle focus. Take the momentum.
Thirty-six, retract the momentum and return to the hug
1. Connect the front;
2. Take back the two palms, stack them at the navel chakra, and calculate 1 mouth, so that the qi can pass from the middle to the lower focus. Take the momentum.
Thirty-seven, one word to clear the yin palm to restore the potential
1. The future is non-stop;
2. Stretch out your hands and straighten them, bow down your palms, lift them to both sides, and separate them;
3. Flat shoulders and do your best|" One word, one support;
4 actions at the same time, 1 mouth of interest, so that the qi from the lower focus to the middle focus of the key, the next potential.
Thirty-eighth, embrace the recovery potential
1. The upward movement does not stop;
2. If you retract your qi and return to the holding momentum, divide the qi into 3 times, slowly sit down with the body 3 times, sit once each time, calculate 1 mouthful, sit 3 times, and breathe 3 times;
3. This potential is intended to be the gas of the three cokes, each of which is restored to the ground.
Thirty-nine, the gesture under the cross clearance
1. Connect the front;
2. Hang down the two yin palms forward, drive the cross next to each other, and try your best to separate the two sides to the shoulders;
3. Keep moving up, follow the points, get up with the gestures, complete 1 breath, and make it obliquely open the whole body
Forty, the cross clearance Yin palm posture
1. The future is non-stop;
2. Stretch out your arms and straighten your humerus, try your best to row the two yin palms on both sides, calculate 1 mouthful, and open the qi horizontally around the body;
3. Take the next trend.
Forty-one, cross clearance back to the momentum
1. The upward movement does not stop;
2. Put the two palms next to each other, drive the cross down, and take it back;
3. Keep moving, bend the humerus and hug the shoulders, and calm down in the sea of qi;
4. At the same time, calculate 1 mouth, so that the breath penetrates the whole body and takes over the momentum.
Forty-two, the cross clearance Yang palm pose
1. Connect the front;
2. Replace your hands with yang palms, drive forward with a flat chest, try your best to row on both sides, calculate 1 mouthful, and open the qi horizontally around the body;
3. Keep moving up, keep your hands flat on your shoulders, your palms facing up, try your best to support both sides, calculate 1 mouthful, and make your qi horizontal and comfortable all over your body. Take the momentum.
Forty-three, cross clearance and hugging momentum
1. Connect the front;
2. Palm the cross with both hands, retract the shoulders with a flat chest, and breathe a sea of air;
3. Take 1 breath to make the breath penetrate through the whole body and take the momentum.
Forty-four, the cross clearance Yin palm restores the potential
1. Connect the front;
2. Place the palms of both hands facing up, drive the cross with flat shoulders, open to the shoulders, hands and shoulders level, erect the backbone, and try your best to support both sides;
3. At the same time, calculate 1 interest to close the body.
Forty-five, cross clearance fist momentum
1. Connect the front;
2. Hold the two fists, stretch out the arms and straighten the humerus, flat shoulders, try your best to reach both sides, calculate 1 mouth, and close the whole body. Take the momentum
Forty-six, cross clearance to close the fist
1. Connect the front;
2. Retract the two fists along the shoulders, put the two upper bones out, and calculate 1 mouth to close the body. Take the momentum.
Forty-seven, the cross clearance fork gesture
1. Connect the front;
2. Replace the two fists with two palms and forks in place, with the big finger in front and the four fingers in the back.
Forty-eight, stack palms to set the momentum
1. Connect the front;
2. Retract the two palms and stack them at the intersection of the two feet, and you have calmed your spirit.
Forty-nine, grasp the solid reduction potential
1. Connect the front;
2. The left palm is facing outward, the ring is in front of the chest, the right palm is turned into a fist and placed in the left palm, the two hands are arched in a ring, and the interest is calculated for 3 mouths, and the shape of the god is still held.