1. Preparatory style: step with left foot; Shoulder width; Kneel and squat; Before the palm holds the abdomen; Zhongzheng Anshu; Breathe naturally; Peace of mind; Defend dantian.

2. Two hands hold Tianli Sanjiao: up and down; Supporting and falling; Supporting and falling; Supporting and falling; Supporting and falling; Tuotuo

3. Opening the bow left and right is like shooting a sculpture

Stretching the wrist, opening the bow and stepping together; Stretch the wrist, open the bow, and step in step; Stretch the wrist, open the bow, and step in step; Stretch the wrist, open the bow, and step in step; Stretch the wrist, open the bow, and step in step; Stretch one's wrist and bow.

4. To regulate the spleen and stomach, it is necessary to lift

upward and downward; Lifting and falling; Lifting and falling; Lifting and falling; Lifting and falling; Lift up.

5. Look back after five strains and seven injuries

Get up, look back and turn positive; Get up, look back, and turn positive; Get up, look back, and turn positive; Get up, look back, and turn positive; Get up, look back, and turn positive; Get up and look back.

6. Shake your head and wag your tail to get rid of your heart fire

Push up and down; Right, left, shake your head and wag your tail; Left-leaning, right-turning, shaking head and wagging tail; Right, left, shake your head and wag your tail; Left-leaning, right-turning, shaking head and wagging tail; Right, left, shake your head and wag your tail; Left-leaning, right-turning, shaking head and wagging tail; Lift up.

7. Climb the foot with both hands to strengthen the kidney and waist

Lift up, press down, reverse wear, move and climb the foot; Lift, press, reverse wear, motor transport, climb foot; Lift, press, reverse wear, motor transport, climb foot; Lift, press, reverse wear, motor transport, climb foot; Lift, press, reverse wear, motor transport, climb foot; Lift, press, reverse wear, motor transport, climb foot; Lift up.

8. Raise your fist and glare to increase your strength

Hold your fist; Gathering fists, glaring, grasping and recycling; Gathering fists, glaring, grasping and recycling; Gathering fists, glaring, grasping and recycling; Gathering fists, glaring, grasping and recycling; Gathering fists, glaring, grasping and recycling; Gathering fists, glaring and grasping.

9. There are seven bumps and hundreds of diseases behind it.

lift heel, bumps and feet; Lift heel, Dianzu; Lift heel, Dianzu; Lift heel, Dianzu; Lift heel, Dianzu; Lift heel, Dianzu; Lift heel.

1. Retraction:

Put your hands in front of your abdomen; Pose serenely; Relax all over; Breathe evenly; Empiric abdomen.

Extended information

Features of the music technique of Ba Duan Jin Password

Soft and slow, round and coherent

Soft, which means that when practicing, the movements are not rigid, relaxed and generous.

slow, which means that the body's center of gravity is stable, the actual situation is clear, and it is light and slow.

circular movement means that the action route is arc-shaped, without sharp edges and corners, and does not come straight, which conforms to the natural bending state of human joints. It drives the limbs to move with the spine as the axis, and it follows up and down and runs through one after another.

Coherence means the change of the actual situation of the movement and the conversion and connection of the posture, with no pause or intermittence.

The combination of elastic and elastic, and the combination of dynamic and static movements is

loose, which refers to the relaxation of muscles, joints, central nervous system and internal organs during practice. Under the active control of consciousness, gradually achieve soft breathing, relaxed mind and body, at the same time loose and unremitting, maintain a correct posture, and deepen this relaxation.

Tightness refers to proper exertion and slow progress in practice, which is mainly reflected in the end of the previous action and before the start of the next action.

moving means that under the guidance of ideas, the movements are light, lively, continuous, comfortable and natural.

stillness refers to being calm at the joints of movements

the combination of spirit and form, in which the spirit is contained

. It refers to the mental state and normal conscious activities of the human body, as well as the physical expression under the control of consciousness. "God is the master of form, and form is the house of God".