1. The first pose: holding the three energizers of heaven and earth with both hands

Instructions: cross in front of the lower abdomen, turn the palms upward to support the sky, spread the left and right palms to move the clouds, and restore the holding pose with both hands. The postures should be moved slowly with the breath, making a circle with each exhalation and inhalation. Stop for a moment when the exhalation is finished, and it should be natural to follow the breath.

2. The second position: Open the bow from left to right like shooting a vulture

Instructions: Squat down from horse stance, keep your hands crossed on your left chest, push left and pull right as if shooting an arrow, and point your left index finger toward the sky , switch to the right posture with your waist, cross your hands in front of your right chest, push right and left, pull your eyes and look at the fingers, and retract your hands to return to the posture.

3. The third posture: Regulating the spleen and stomach. One-arm raise

Instructions: Overlap your hands with your palms facing the sky, hold your upper right and left lower arms in a circle, lift your right palm to the sky with your spiral arm, and turn your left palm to At the Spleen Pass, both palms go along the stomach meridian, switch arms to support and press for one cycle, exhale and inhale completely without exerting force, and retract the palms back to the Dantian.

4. The fourth posture: Five labors and seven injuries, look back

Instructions: Hold the palms with both hands like a tray, turn the palms to seal and rotate the arms internally, and the head should be turned to the left , guide the air downward to the spring. When the exhalation is finished, it will be calm and relaxed. Retract the arms with the palms facing the sky. Continue to move into the right pose, and lift the air back to the Dantian with the closed pose.

5. The fifth pose: Shake your head and tail to get rid of the inner fire

Instructions: You can choose the horse step and the leap step. Put your palms on your knees. You should turn your head to the left as you exhale, and keep your eyes open. But look at the right toe, inhale and return to the right pose, shake your head and look sideways at the left toe, practice in this way back and forth with the Qi, the Qi should not be floating, but should be focused.

6. The sixth posture: Climbing the feet with both hands to strengthen the kidneys and waist

Instructions: Spread your feet one step wide, hold your lower abdomen flat with both hands, divide it equally from left to right, turn back, inhale and hide Support the waist, adjust the depth of the posture according to the breath, exhale and bend down to cross the foot in a round position, do not use force to guide the posture, relax the waist and draw in the abdomen to guard the gushing spring.

7. The seventh posture: Collecting fists and glaring with anger to increase energy strength

Instructions: Squat down on horseback with your eyes wide open, clasp your fists in front of your chest, and use your fists to draw the inner energy to move along your waist. , rotate the arms forward and back, inhale and retract, exhale and release, rotate the fists left and right, hold the two fists in front of the chest, retract the feet, and return to the palm position.

8. The eighth posture: Seven bumps on the back can eliminate all diseases

Instructions: Stand with your legs side by side and turn your toes, put your toes firmly on the heels, exhale and push up with your hands, and then lower down. Exhale from your feet, repeat this process seven times for a week, and the whole body's energy will return to the Dantian. The whole body will relax and tremble, and you will breathe naturally and happily.