Twelve Duan Jin" is also known as "Wen Ba Duan Jin". It is a Taoist meditation exercise and a training method for internal strength. Twelve Duan Jin is composed of twelve sections of movements. Fitness Exercise Methods

Instructions

Sit in meditation with your eyes closed, hold your hands firmly and meditate on your mind. Knock your teeth for thirty-six, hold the Kunlun drum with both hands, and listen to it twenty-four times. . Shake the Tianzhu slightly. Swirl the water with a drum for thirty-six times. Swallow the divine water in three gulps. Hold your breath and rub your hands to heat them. If you want to burn the navel chakra, turn your legs left and right, hold your hands together, lower your head and wait for the water to come, then rinse it and swallow it three times, swallowing the water nine times. After the river cart has been transported, the body will be burned with twelve pieces of gold. Walk forward in the afternoon without interruption.

Cultivation method

The first paragraph of brocade: close your eyes and sit in meditation, hold your hands firmly and meditate.

Method: Sit cross-legged on a futon (or a large square stool or bed), close your eyes lightly, and lick your tongue. On the palate, get rid of distracting thoughts and adjust the breath (gently and silently) for 10 minutes. The sitting posture requires the body to be upright (the spine should be straight, the waist should not be soft), and the body should not lean back.

Note: Hold firmly, do Qigong. During practice, the way to hold the hand firmly is to bend the thumb under the four little fingers, or pinch the middle part of the middle finger with the big finger, and put the four fingers together in the palm of the hand.

Jingsi: Yes. Calm down and think, the spirit should not wander outside.

Second Duan Jin: Knock your teeth for thirty-six times, hold Kunlun with both hands.

Method: Knock your upper and lower teeth together for thirty-six times. Second, it has the function of fixing the teeth. "Kunlun" refers to the head, interlocking the ten fingers of both hands, and holding the back of the head (at this time, the palms of the two hands are tightly covering the ears) and breathing 9 times, breathing slightly without making any sound (do it at the same time as tapping the teeth). ).

The third section of the brocade: sound the heavenly drum on the left and right, and hear it twenty-four times.

Method: After completing the pose, take 9 breaths and put down both palms. Cover the ears, place the index finger on top of the middle finger, then slide it down hard, and play it on the back of the head, like a drum (this is the "Ming Tiangu" in Qigong terminology), and play the left and right fingers 24 times at the same time.

The fourth section of Jin: Slightly swing the Tianzhu.

Method: Lower your head, twist your neck and look left and right, and swing your shoulders left and right, 24 times each. Note: Tianzhu is the back of the neck, and the cervical vertebrae are collectively called "Tianzhu bones".

Fifth section of brocade: Red dragon stirs the water, drums and rinses for thirty-six times, swallows the divine water in one mouthful and divides it into three swallows.

Method: stir the tongue up and down in the mouth to produce fluid, then swish it in the mouth thirty-six times and swallow it in three batches, making a gurgling sound.

Note: Shenshui - Body fluid; Chilong - Tongue.

Sixth Duanjin: Hold your breath and rub your hands to heat them, and rub your back to the vagina.

Method: Inhale. Take a breath, stop it without exhaling, rub your hands together until they are hot, quickly spread your hands to rub the "jingmen" behind your back, exhale while rubbing, repeat the exercise 26 times, and then close your hands and hold them firmly.

Note: The Jingmen are the soft areas on both sides of the lower back - the kidneys.

Seventh Duanjin: With this breath, I want to burn the navel chakra.

Method: After inhaling, hold your breath and use your mind to guide the air downward to Shenque. When you feel that the Shenque point is hot, slowly release the air through your nose. Do this 21 times.

Note: Shenque point is the navel, which also generally refers to the lower Dantian. Dantian is not a point. But a piece, an area.

Guided by intention, that is, the meaning secretly thought in the heart. If a beginner cannot move his qi, he can point his finger under the navel to strengthen his conditioned reflex. After practicing for a long time, his qi will naturally flow down.

Eighth Duanjin: The windlass turns left and right.

Method: Bend both arms, first turn your left hand in a circular motion (in the shape of a windlass) thirty-six times, and then do the same with your right hand.

Ninth Duanjin: Extend your legs and cross your hands.

Method: Stretch your feet forward naturally, cross your fingers and hold your palms upward. Use force when lifting, as if lifting a heavy object upwards. After lifting, slowly lower it, close it in front of the forehead, and lift it up 9 times in a row.

Tenth Duanjin: Lower your head and climb your feet.

Method: Stretch your hands forward, hold your feet, and pull hard. When pulling, lean forward and lower your head, 12 times. After finishing, sit cross-legged with your legs still closed, and hold your hands. solid. This posture stretches the muscles and bones, strengthens the waist and strengthens the kidneys.

The eleventh section of brocade: Wait for the divine water to arrive, then rinse and swallow. This is done three times. Swallow the divine water nine times, and it will make a gurgling sound, and all the pulses will be evenly mixed.

Method: Place your tongue against the roof of your mouth, sit quietly with your eyes closed, and when your mouth is full of body fluids, gargle thirty-six times and swallow six times. The previous time it was once (i.e. the fifth Duanjin), this time it was twice, so it is said: "After three times, the divine water is swallowed nine times."

Twelfth Duanjin: After the river cart was moved, I wanted to get angry. Twelve segments of gold nuggets. Go forward in the afternoon. Work diligently without interruption, and all diseases will turn into sharp points.

Method: Think that there seems to be a ball of hot air in the Dantian under the navel (when you first practice this exercise, the heat under the navel is not obvious. Generally, after practicing for a hundred days, you will have an obvious feeling, and then the heat will really be generated. Tuan, not just thoughts), guide this hot air downward, rush through the Huiyin point, pass through the Weilu point, go up along the back to the Mingmen point on the waist, and then rise to the back, back of the head (Yuzhen point), and the top of the head (Baihui point) ), then along the two temples, in front of the ears, cheeks, down to the throat and heart (tanzhong), then down to Shenque, and returns to the lower Dantian. Imagine that this ball of hot air is like a fire burning your body. Wherever it goes and where it is heated, you can imagine that the hot air goes from the front to the back of the body, rises to the top of the head, and then descends along the Ren channel, completing a cycle. When you first practice this last pose, you should practice it for 5-10 minutes each time. As the skill gradually deepens, the time will naturally be extended. You can sit for as long as you can. If you really can't sit still, stop the exercise, slowly open your eyes, and sit down. Just sit and walk for a few minutes and you're done.

Notes

Finally, those who want to practice this exercise are reminded not to practice on the night of the 30th day of each lunar calendar. They should eat light and nutritious food. If you feel hungry after practicing at night, you should Eat something. In addition, the so-called practice before Zi and noon means that it is best to practice before Zi and noon. (One of the fundamentals of the ancient people’s concept of health care is the theory of yin and yang, which believes that the movement of the human body should be consistent with the changes in yin and yang in the heaven and earth. From midnight to noon, it is the process from yin to yang, and it is the process from weak to strong, which is in line with " "Health"; and from noon to zi, it changes from yang to yin, from strong to weak, but it is not in line with the purpose of exercising and maintaining health. In terms of nourishing qi in traditional Chinese Qigong, the morning is also the best, and generally only in the afternoon Suitable for sitting and meditating.