Baduanjindai breathing instructions are taught as follows:

1. Hold the three energizers of heaven with both hands

First, the arms are slightly lowered with external rotation, and the two palms and five fingers are spread apart on the abdomen. Cross the front, palms upward, and look forward; then, straighten the legs and knees, and at the same time, place the palms on the chest, then rotate the arms upwards, palms upward, raise the head and look at the two palms; continue to raise the two palms Hold, straighten the elbow joint, and at the same time retract the chin, pause for a moment, and look ahead.

Then, slightly bend the knee joints of both legs, and at the same time, lower the arms to both sides of the body, hold the two palms in front of the abdomen, palms upward, and look ahead. All movements are done once, up and down, and you can do it six times.

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

Shift your center of gravity to the right, stand with your left foot to the left, and slowly straighten your knee joint; cross your two palms upwards in front of your chest, with your left palm outside , looking ahead. Bend the fingers of the right palm and pull it to the right in front of the shoulder. The left palm forms a figure-eight palm. The left arm is internally rotated and pushed to the left to be at the same height as the shoulder. At the same time, the legs are bent and the knees are half squatted into a horse stance. The movement is paused and the visual inspection is performed. Left front direction.

Shift the center of gravity to the right, turn your hands into natural palms, draw an arc to the right with your right hand, at shoulder height, with the palm of your hand tilted forward, continue to shift the center of gravity to the right, return your left foot to stand side by side, and at the same time, hold both hands In front of the abdomen, palms upward, looking forward. The movements of the right pose are the same as the left pose, except that the left and right are reversed.

3. To regulate the spleen and stomach, you must lift it alone

Stand your legs straight and straighten your knees. At the same time, hold your left palm up, passing it through the front and upward, then rotate your arm inward and lift it to the upper left side of your head. , the right palm is rotated internally with the arm and pressed to the side of the right hip, with the fingertips forward, and the movement is paused.

The knees of both legs are slightly bent. At the same time, the left arm bends the elbow and rotates externally, and the left palm drops in front of the abdomen. At the same time, the right arm rotates externally, and the right palm is held up in front of the abdomen, looking ahead. . The right movement is the same as the left movement, but the left and right are reversed.

4. Look back after five labors and seven injuries

Stand your knees straight, raise your center of gravity. At the same time, straighten your arms, point your fingertips downward, and look forward. Keep moving upward, rotate your arms externally, palms outward, turn your head back to the left, pause for a moment, and look diagonally to the left and behind. The knee joints of both feet are slightly bent. At the same time, the arms are rotated internally by the hips, with the fingertips pointing forward and looking forward. The movements of the right pose are the same as the left pose, but in the opposite direction.

5. Shake your head and tail to eliminate internal heat

Move your center of gravity to the left, stand with your right foot open to the right, and at the same time, hold your palms above your head, slightly bend your elbow joints, palms upward, and point your fingers Points facing each other, looking forward. Bend your knees and half-squat into a horse stance. At the same time, lower your arms to both sides and place your palms on top of your knees.

The center of gravity rises slightly upward, and then moves to the right. The upper body leans to the right, leans over, and looks at the top of the right foot. Move the center of gravity to the left, and at the same time, rotate the upper body from right to forward and to the left, looking at the right heel. Shift your center of gravity to the right, into a horse stance. At the same time, shake your head back, stand your upper body up, then slightly retract your chin and look forward.

6. Climb the feet with both hands to strengthen the kidneys and waist

Stand with the legs straight and the knees straight. At the same time, the fingertips of the two palms are forward, the arms are raised forward and upward, and the elbow joints are Stretch straight, palms facing forward, looking forward. Bend both arms at the elbows, press the palms down on the chest, palms facing down, and fingertips facing each other. The arms are externally rotated, with the palms facing upward, and then the fingers of the two palms are inserted behind the armpits.

With the palms of both hands facing inward, rub it down along both sides of the spine to the buttocks. Then bend your upper body forward, rub it down along the back of the legs, pass through the sides of the feet to the tops of the feet, raise your head, and look forward. Below, the action pauses. Stretch your two palms forward along the ground, then use your arms to drive your upper body to stand up, straighten your elbow joints and lift them up, with your palms facing forward.

7. Clench your fists and glare with anger to increase your strength

Shift your center of gravity to the right, step forward with your left foot to the left, half-squat your legs into a horse stance, and at the same time place your fists on your waist with your thumbs Inside, the fists should be upward, looking forward. The left fist is thrust forward, at shoulder height, with the fist eye upward, looking at the left fist. The left arm is internally rotated, the left fist becomes a palm, the tiger's mouth is downward, and the left palm is looked at visually.

The left arm is externally rotated, the elbow joint is slightly bent, and at the same time, the left palm is wrapped to the left, with the palm upward, and the palm is held firmly, with the thumb inside, and visually looking at the left fist. Bend the elbow of the left fist and return it to the side of the waist, with the fist eye upward and look forward.

8. All diseases on the back will disappear

Lift your heels, raise your head, pause for a moment, and look ahead. Both heels dropped, lightly shaking the ground. This formula is performed once, and it must be done seven times.

9. Retracted pose

Rotate your arms internally and swing them to both sides, at the same height as your hips, with your palms facing back and looking forward. Keep moving upwards, bend your arms at the elbows, and overlap your palms on your abdomen. The left hand of men is on the inside, and the right hand of women is on the inside. Both arms hang down by the side of the body.