A Qigong movement method handed down from ancient China. Baduanjin consists of eight sections, and its postures and movements are simple and elegant, hence its name. Baduanjin was formed in the 12th century, and later spread through the generations to form many schools with distinctive practices and styles.

Ba Duanjin has two postures: sitting and standing. The sitting posture training method is quiet and requires little exercise. It is suitable for exercising in underwear before getting up or before going to bed. The standing posture has a large amount of exercise and is suitable for people of all ages and physical conditions to exercise. The practice method of standing Ba Duan Jin is as follows:

① Hold the three radiators of Heavenly Power with both hands. Stand naturally with your feet shoulder-width apart. Look straight ahead with your eyes, lightly touch the tip of your tongue to the roof of your mouth, breathe through your nose, relax your joints, and let your hands hang down naturally. Calm your mind, adjust your breath, and let your energy sink into your Dantian. Slowly raise your arms from the left and right sides to the top of your head, interlock the fingers of your hands, turn your palms, and lift your palms up like they are holding up the sky. At the same time, lift your heels off the ground. After a short pause, lower your arms to recover, and at the same time lower your heels to the ground.

② Open the bow left and right like a shooting vulture. Stand naturally. Take a step forward with your left foot and bend your legs into a riding position. Cross your hands in front of your chest, with your right hand outside and your left hand inside. Look at your left hand, then make a fist with your left hand, tilt your index finger upward, and straighten your thumb and spread your index finger into a figure of eight. Then push the left arm to the left and straighten it, then turn the head to the left, look at the index finger of the left hand, and at the same time make a fist with the right hand, extend the arm and draw it flat to the right like a bow. Return to a natural standing position and practice the right pose again.

③Raise the arm to regulate the spleen and stomach. Stand naturally, with your feet parallel and shoulder width apart, and your hands hanging naturally. Turn the palm of your right hand up, fingers together, palm upward, fingertips to the right, and at the same time press down with your left hand, palm down, fingertips forward. After a short pause, resume. Then turn your left hand and raise it up, practicing the left pose.

④ Looking back after five labors and seven injuries. Stand naturally with the palms of your hands close to your legs. Turn your head slowly to the left and look behind you. recovery. Slowly turn your head to the right again, look back, and recover.

⑤ Shake your head and swing your arms to remove internal heat. Separate your legs about three feet's width apart, bend your knees into a riding position, and hold your thighs with both hands facing the body. Bend your upper body and head deeply forward, and then swing as far as possible in an arc to the left front. At the same time, swing your hips to the right accordingly, and extend your left leg and arm appropriately to assist the swing. After a short pause, recover. Then move in the opposite direction and practice the right pose.

⑥Climb the feet with both hands to strengthen the waist and kidneys. Stand naturally. Slowly bend your upper body forward deeply, keep your knees straight, and at the same time hang your arms down, hold the toes of your feet with both hands, or touch your ankles with your fingertips, and raise your head slightly. After a short pause, resume. Place your hands behind your back against your spine, and slowly lean your upper body back. recovery.

⑦Put your fists together with angry eyes to increase your strength. Spread your legs apart, bend your knees into a horse-riding position, make fists with your hands by your waist, with the palms of your fists facing upward. Slowly punch forward with your right fist, straighten your right arm, palm downward, eyes wide open, looking forward. After a short pause, resume. Slowly punch the left fist forward to practice the left stance.

⑧ All diseases in the seven back pains will disappear. Stand naturally. Both arms droop naturally, with the palms of the hands touching the front of the thighs. Keep your legs straight. Lift your feet about 1 to 2 inches off the ground and push your head upward at the same time. After a short pause, lower your heels to the ground and relax your body, still in a natural standing position. recovery.

Twenty years ago, my boxing friend Ni Lukui lent me a woodcut version of the book "Eight Sections of Jinhe Jing", which was collected by Suzhou Zhenxing New Publishing House. This book is a rare book with rich illustrations and clear explanations. I really couldn't put it down, so I described the whole book and returned it. In recent years, I have seen my friend Zhou Xiaodong teach the sixth posture of the "Dharma Yijin Sutra", namely the "Claws and Wings Pose". Practitioners say the effect is very good, so it is very popular among people. After being inspired by him, I discovered that our Emei Qigong master Zhou Qianchuan also contained an explanation of the "Twelve Postures of Shaolin Bodhidharma's Yi Jin Jing" in his book "Qigong Medicinal Bait Therapy and Surgery to Rescue Qia Deviation".

Today, the relevant content of Master Zhou is combined and supplemented with the ancient woodcut version of the "Twelve Pictures of the Yi Jin Jing" from the 8th year of Xianfeng. It can enrich the "Dharma Yi Jin Jing" and be beneficial to the practice of this skill. Enthusiast.

However, the above two books have their own sect characteristics, and it seems difficult to compile content with consistent views. Therefore, I decided to use the following method to describe them for discussion.

(1) Keep the original appearance and do not change a word of the text. If there is any doubt about the accuracy, use my own words to express my opinions.

(2) The name: "Shaolin School Twelve Postures of Bodhidharma Yi Jin Jing" is actually the culmination of the secrets of the two schools of Shaolin and Emei: it also makes up for the shortcomings of "The Twelve Emei Villages", and finally What is valuable is that Mr. Zhou can interpret the Boxing Sutra of the ancient Yi Jin Jing into an easy-to-understand vernacular. The essence remains unchanged, which is completely consistent with the philosophy of ancient health practitioners and the theory of traditional Chinese medicine.

(3) The foot shape of Wei Tuo Xianchu in the first position is different from the Shaolin style. The former uses the "outer eight-shaped" shape, while the latter uses the "square shape" ", the standing foot shape is different. The direction of the internal meridians is also different. The "Outer Eight Shape" follows the three Yin Qi channels. The "square type" follows the Three Yang Sutra, which is the fundamental difference between Buddhist and Taoist practices, and requires careful consideration and discussion by enthusiasts.

The Yi Jin Jing was originally divided into two volumes and was created by Bodhidharma, the Buddha. It is said that Bodhidharma came from the east of India and lived in the Shaolin Temple in Xixi, where he taught the "Mahayana" of Buddhist meditation. He is the first patriarch of Zen Buddhism who came to my country from the East (according to Indian calculations, he is the twenty-eighth ancestor). He saw that the monks he was studying were in poor health, so he created this set of exercises. His content includes "quiet power" and "dynamic power". As for the practice of Jing Gong, it has been taught through the ages and has gradually become distorted. Later Zen Buddhism mostly focused on the elaboration of Mahayana teachings and only focused on the method of "referring to Hua Tou" for practicing Jing Gong. I have generally asked several well-known sects and great masters, but none of them are outside this range. Moreover, they cannot do Qigong. Those who can do Qigong are not good at sitting, so doing Qigong is different from static gong. , so that they cannot be used together. To this day, the Shaolin School's teaching of the Yi Jin Jing is fragmented, which is a real pity.

The twelve dynamic movements passed down now were obtained from the Song Shaolin Temple by Wang Zuyuan, and they are different from the original "static diagrams" and "attack skills". I have interviewed some predecessors, but none of them can judge its advantages and disadvantages. The general comments think that Wang's choice is exquisite. Based on the guidance of my senior Huang Zhenlao, I have also tried the method of Yi Jin Jing. After using it, the whole body's energy flow has been fully integrated, and I have never found any signs of slowness and stagnation. This proves that the criticism of my senior is correct. According to the secret meaning taught by Huang Zhenlao, the operation method is introduced step by step as follows:

The first formula of Wei Tuo Xian Pestle

The stand of Wei Tuo Xian Pestle, and The three postures in the second section are closely related. These three postures are the basis of Yi Jin Jing exercise and the introduction to Qi training. This frame begins to apply the principles of calming down and concentrating the mind, combined with the internal physiology of the human body, and the meridians and energy channels are used very reasonably. It deeply understands the meaning of "quietness in movement" and "both movement and stillness". Especially for regulating lung qi and playing the role of "the lungs govern balance", it is very valuable to start here from the beginning and directly grasp the key of "the lungs are the qi quotient" and control the overall root of the entire qi movement. The method is indeed much better than the "starting" attitude of other sects. You can understand it if you understand the formula carefully. The formula for the first posture of Wei Tuo Xian Pestle is as follows:

Stand upright, and cup your hands around your chest. The energy, calmness, and spirit are all collected, and the heart is clear and the appearance is respectful.

The meaning of this mantra is that when starting to practice, the first operation is to keep the body upright, do not exert force, and relax the whole body. If you want to meet this requirement, you must first stand on your "turf" and solve the problem of "standing" under your feet. Don't stand with your feet together. Once you stand straight, the Qi machine under your feet will be activated, and you will be strong, but you will not be relaxed when you are nervous. Therefore, the distance between the two feet must be about one foot, two or three inches. It is best to use your own feet as the standard. The distance between the two feet is equal to the length of one sole. At the same time, the heels and toes must be aligned, and the inside spaces of both feet should stand in a rectangular shape. The second operation is to keep the spine upright without bending over. Slightly raise the "Jianyu points" on both shoulders (that is, the tips of the shoulders) 3.4 centimeters higher, then the spine will be straight. It will be naturally straight without any toughness.

The third operation is to half-open and half-close your eyes and look straight ahead. This can clear your mind and calm your mind, because "looking up will make your mind rise, and looking down will lower your mind." No balance. For the fourth operation, your hands hang down naturally and rest lightly on the outside of your thighs. The fifth operation is to move the hanging hands, and at the same time slowly lift the hands from bottom to front toward the chest, first extend and then bend; with the palms of the two palms facing each other, slowly retract the wrists toward the chest, stopping about one punch away from the chest. Put the two palms together and "put them together as your chest", facing the "Yingzhong point" between the two breasts. In this way, the lungs can be "in the right position" up, down, left and right, and the degree of opening and closing of the hands can be raised and closed to achieve the requirement of "stabilizing the Qi". If the Qi function is stabilized, the mood will be clear and the mind will be restrained.

Note: When the two palms are raised in front of each other, it is not clear whether it is a yin palm or a half-yin and half-yang palm. Scholars are further exploring.

Second posture: The formula for subduing the magic pestle with a cross-arm:

Put your toes on the ground and open your hands flat. Calm and dumbfounded.

The meaning of this formula is that immediately after the first posture movement, place the two palms together into a "yin palm" (palms facing down). Looking at the left and right directions, start from the shelf that is folded at the chest, open to the left and right, parallel to the shoulders, and open into a straight shape. The name of this shelf is "Hengdan Jiangmochu", which is a meaningful name, because it is Sometimes you will feel that your shoulders are heavy, as if you are carrying a heavy burden. While raising your heels, you will touch the ground with your toes. Once the skill is advanced, you will only touch the ground with your big toe, and the other four toes will lift off the ground out of thin air. This kind of movement must be done. In conjunction with the operation of the left and right openings, the up and down operations should be performed at the same time. Do not move forward or backward. During this action, the mind must be placed on the palms and tips of the toes in order to achieve a state of calmness. The symbol of calmness on the outside is a stunned look. If the eyes blink, the vision will be confused, and if the mouth moves, the breath will be rough, then It has the opposite effect, and if you point your toes on the ground, you will inevitably stand unsteadily, staggering, and be on the verge of falling.

Press: Make the cross into a "yin palm" (palms facing down). The word "cross" should be used with the word "change". To change the palm of your hands into a yin palm, you must extend the cross straight forward. , open and turn into yin palms, and at the same time, lift the back heel off the ground until the tips of the toes touch the ground

The formula for the third posture of holding Tianmen with the palm: looking up with the palm of the hand holding Tianmen, and standing upright with the toes on the ground. , the force around the body and the sides are as thick as plants, grit your teeth and don't relax.

Click the palate with fluid under the tongue, adjust the breath in the nose and feel the mind is at ease, slowly withdraw the two palms, and press hard to look at them again.

The meaning of this formula is that after following the "Cross-arm to Conquer Demons", follow the straight-line frame, continue to make semi-circular movements with both hands upward, and at the same time, the two palms follow the arms upward to make semi-circular movements. Among them, slowly turn the "yin palm" into a "yang palm" (palm facing upward). Make the palms of both hands face the sky, with the middle fingers of the two palms slightly touching, facing directly towards the "Tianmen" (two inches inside the hairline of the forehead). At this time, the two arms have become parallel and straight, slightly leaning against the two ears. This kind of posture is called "Tianmen" (two inches inside the hairline of the forehead). Holding the Heavenly Gate in the palm of your hand." At the same time, use the consciousness of the "eye root" to look upward and "look inwards" and see the two palms from the "Tianmen". Be careful not to raise your head and really look with your eyes. Misusing the "observation method" will inevitably make you dizzy and unstable. While doing this, you must also point your toes to the ground and continue to raise your back heels until they can no longer rise. The back heel must be slightly separated from the two cases, so that the "Yin Qiaoku" can be closed and the "Ground House" can be closed, so that the three Yin Qi pulses can rise retrograde along with the three Yangs. At the same time, the "Huiyin" collateral points are loosened, in the hope that the "Du Meridian" will give the three Yang Qi meridians and produce a balancing effect of the Du Du Gang dimension, so that the three back passes can be naturally unobstructed. At the same time, the frame will naturally stand firm. This kind of frame may seem simple, but it is actually delicate and difficult to master. If you practice it properly, the energy of the whole body will naturally stretch, and you will feel that your whole body is as strong as steel and as strong as a tree trunk. The grafts, especially in the hypochondrium, ribs, patella, sacrum, thighs, and other parts of the body in two cases, were particularly obvious in the meridians popular in the liver, gallbladder, and spleen.

Secondly, following the above action, slightly bite the six big teeth on the left and right, slowly clenching your luck. After consciously clenching your teeth, vibrate the base of your ears, extending up to the temples. At the same time, your tongue slightly touches the roof of your mouth, collecting body fluids and keeping them in your mouth. Change your breathing from mouth to nose, and mix your breath thoroughly to Thin, long, and continuous is the standard. Again, clenched the two palms of Tuotianmen into fists, still separated from the left and right, and lowered them back according to the old way of raising them up, as if holding something under the armpits, returning the "cross-arm demon-conquering pole" frame, At the same time, both feet also move together, matching up and down without any unevenness, slowly lowering the back heels and returning to standing.

The formula for the fourth posture of Star Changing Dou:

Put one hand up to the sky and palm your head, then focus on your eyes from the palm, breathe through your nose and mouth, and turn your left and right eyes with both hands. .

The meaning of this formula is to connect the movements of the third posture. Just cross the frame of the magic pole, take the right hand alone and slowly lift it straight to the upper right. During the lifting process , change the hold from the front to the left and inward toward the top of the head, and throw the old yin palm (throw the palm downward). At the same time, turn around and look to the right, staring at the palm of your right hand. While the right palm is moving, the left palm is falling downwards in the opposite direction. While falling, it is transferred to the back, and the back of the hand is pressed against the "waist eye" (on both sides of the fourteen vertebrae of the spine, about three inches apart). At this time, when breathing in and out of the inner Qi machine, the method of "inhaling through the nose and exhaling through the mouth" must be used to mix the breath evenly.

The most important key is to look at the palm of your hand with your eyes, and at the same time focus your mind on the waist and eye close to the left hand. As you breathe in and out, the waist and eye will naturally produce a convex and concave effect. "Think and the back of your hand follow this." This kind of convex and concave movement can also be followed by the movement of the left hand. Correct it. Because this kind of frame is a method of holding the Tianmen, it is a method of practicing the outward opening of the three yin qi meridians, so using the palm to hold it up is to retract the three yin qi meridians and turn them into returning yang. The shelf is a way to practice the Three Yang Qi channels. The so-called picking stars and changing the bucket means picking from the outside in. It is equivalent to picking flowers and leaves, which means harvesting. It also describes the shape of the stars in the Big Dipper and the South Dipper as a metaphor for this shelf. Spirit.

Instructions for pulling the tail of the nine ox backwards in the fifth position:

Arrow forward and back with both legs, the lower abdomen is empty, and the intention is stored in the two arms to capture the inner eyes.

The meaning of this formula is the movement of the frame after picking up the stars to change the bucket. Analyze its operation sequence and list it as follows:

The first action is to pick up the stars and change the frame. , it must be started with the left hand upward and the right hand close to the waist and eyes. Following the natural law of "left yin and right yang" Qi pulse, the right hand and right leg should be in the lead.

Do not move the right hand from the right. The waist and eyes are separated, slightly drooping, and the palm is turned into a yang palm forward to the right. Move it forward slowly until it is level with the shoulder. The elbows and arms are slightly bent, as if looking up to the moon, and at the same time, the palm is turned into a yin palm. "Hand" (the wrist is at right angles to the palm, and the five fingers are pinched together, like a chicken head shape. Qi is concentrated in the Laogong point in the palm), and the mind is concentrated in the palm, like holding an ox's tail and pulling it backwards.

< p> In the second action, while operating the right hand, the right foot starts to step forward to the right together, turning the right leg into a bow shape, while the left foot follows the step-up posture of the right foot and stretches like an arrow. Straight, this is called bowing forward and arrowing backward.

The third movement is to move the right hand forward and change the "grasping hand", and the left hand must also operate at the same time, and the yin palm of the original position will fall downward. , while falling, it also transforms into the "grabbing hand" of Yang Na, and moves behind the left back, forming two lines in the same direction as the arrow on the left foot, and the hand is about fifteen degrees higher than the leg.

The fourth movement is to hold the right bow and left arrow in front, and the left hand in the back. Focus on the two palms, and move accordingly with the breathing and the opening and closing of the Dantian in the lower abdomen. When breathing, look inside your eyes, and pull your right hand backward. When exhaling, look inside your eyes, pay attention to your left palm, and pull your legs, waist, back, shoulders, and elbows forward. The body should tremble slightly in response to the charm of the backward pull and the forward pull.

After completing these four movements, follow this method to change to the left foot. In a lunge, the left hand is moved forward to become the grasping hand of the Yin palm, the right hand is moved behind the back to become the grasping hand of the Yang palm, and the right foot is transformed into a right lunge. Repeat this operation several times, and the left and right sides should still be even. .

The sixth posture is to spread out the claws and open the wings:

Stand up and close your eyes, open the window and look at the moon, the waves of the mountains are returning to the sea, wandering with the breath.

The meaning of this formula is connected to the fifth posture. It still uses the frame of the front bow and the back arrow, and the charm of pulling backwards and forwards, and transforms into the claws and wings. First, take the lunge in front, and use the front hand to capture the "internal strength" of pulling backwards, then retract the lunge from behind with the trend, stand with both feet in line, and use the hand at the back to move forward at the same time. The palms in front are aligned, and the two palms become "Pai Shan Palm" (the palms are straight and the palms are facing outward). The elbows, arms and shoulders are parallel, straighten forward, push forward, and start pushing forward. , as light as pushing a window, and then when pushed forward to the extreme, it is as heavy as a mountain. At this time, the body is upright, eyes are open, do not blink, look straight ahead, concentrate on the two palms. In the middle, "visualize" the taste of the bright moon (with advanced skills, this charm will be discovered naturally and cannot be pursued)

Secondly, slowly draw the Pai Shan Palm toward the chest and ribs, as if. As the sea returns to the tide and the tide returns to the sea, keep your palms, wrists, elbows, and arms inward, close to the left and right sides of the chest and flanks.

Once again, retract the frame and point it forward. Push it straight. Do this back and forth seven times. Each time you push forward, you must cooperate with your exhalation. Never move forward or backward, let alone reverse your breathing.

The seventh posture of Nine Ghosts Drawing Horse Power:

Bend the head and humerus on the side, hold the head and move the ears, open the yang in the right armpit, close the yin in the left side, shake the Kunlun on the right, and stick to the left Bend, swing back and forth from left to right, straighten up and lift.

The meaning of this formula is to connect the sixth posture with claws and wings, which is the same as the sword drawing posture in swordsmanship. The order of operations of Long Fen is as follows:

The first operation: first use the palm stand, lift your right hand upward, and make a circular motion toward the back of the head, making a circle on one side and moving in a circular direction on the other. In the final step, turn the palm into a half-yin and half-yang palm (palm to the left, back of the hand to the right, big finger up, little finger down). Continue all the way back, reaching the back of the head, hold the "Yu Mangguan" in the palm of your hand, and use your fingers to gently pull the "Tiancheng point" of the ear (that is, the tip of the ear, fold the helix, and there is a gap).

Press: (The big finger is up, the little finger is down) The words "up" and "down" are misused, and the trend is lost. It should be corrected to "the big finger is down, the little finger is up", and it goes with the trend.

In the second operation, while making a circle with the right hand, the entire head and neck follow the movement, turning around and twisting the neck, facing the left, turning the back of the head to the right, and welcoming the embrace of the right palm.

The third operation is to hold the head with the right palm and look up from the ears. At this time, the right shoulder and arm must be level, and the right armpit must be open and cannot be leaned or closed.

The fourth operation is to hold the head and ears with the right palm, then pull it slightly, and the head and neck will move correspondingly with the palm at the same time. At this time, the mind is concentrated on the tip of the elbow of the right hand along with the movement of the Qi meridians. In this way, when you pull up and climb up, your head and elbows relax correspondingly, and move three or five times.

The fifth operation is to move the left palm in conjunction with the movement of the right hand. Do not lag behind the front. First, use the original Pai Shan palm stand and descend downwards, changing from a yin palm to a half yin and half palm. Yang palm, make a circular motion behind the backhand. When it is parallel to the left leg, that is, it becomes a Yang palm again, with the palm facing the back, then look at the left leg with the back of the hand, leaning against the femoral axis, upward from the pelvis, with the back of the palm against the vest, the palm of the hand The back is in the middle of the two blades, approximately between the fifth, sixth and seventh vertebrae of the spine. There is a vague feeling of being sucked into the vest. Close the left armpit firmly, and at the same time, hold the head and pull the ears with the right hand, and follow it to see the slight response. In addition, during the movement of the head and hands, the body must be relaxed and straight, so that the Qi can calm down.

The formula for the eighth posture of three-plate landing:

Lick the tip of the tongue on the upper palate, open the eyes and grit the teeth, open the crotch and ride the posture, press and hold with both hands, turn the two palms upward, It seems like a thousand pounds has been added. Breathe in through the mouth and nose, and don’t step on your feet at an angle. The meaning of this formula is to connect the seventh posture to practice the upper plate, middle plate and lower plate, so it is called three plate landing. It is broken down into several movements, described as follows:

1. First, take the posture of Jiugui drawing his saber, with the body straight and still, with both hands extending from the back of the head and vest, each in the left and right directions, and each stretched straight to the left and right. , make the left and right hands parallel to the shoulders, forming a straight line, with the palms facing down.

Second, after stretching both hands flat, immediately move the left foot in the positive direction of the left side and spread the hips apart. The distance between the two feet is about two feet and five inches as the standard, but for tall people It can be larger, and for shorter people, it can be smaller. The principle is that it is neither too big nor too small, and the legs do not feel awkward.

3. Bend both legs downward to become a "horseback". The standard for horseback is that the thighs are slowly bent down to the extent that the bend is horizontal to the kneecap. At the same time, you should not be hunched over, but must be straight and at an angle of 90 degrees to the thigh.

4. Bend both legs downward and change into riding position. At the same time, the two upper palms also move together to match the speed of lowering the legs. Do not move forward or backward. Use Yin palms (palms facing down). , press down slowly, as if pressing something, and press down continuously. The degree of pressing with both hands should be based on the level of the palms and kneecaps, that is, the stop of pressing. Waiting for the change of the fifth action.

5. Turn the pressed palms together into Yang palms (palms facing up), as if holding heavy objects in both palms.

6. After changing the Yang Palm, both hands are like elephants holding something, then the legs rise up and slowly return to the standing posture, and the two palms also rise together. At this time, I feel that there is a lot of energy in the palms. Heavy. The standard for rising is when the legs are erect and the palms of the hands are level with the ribs. At this time, the left foot is still moving outward, and is retracted inward to be in line with the right foot. The feet are one foot, two or three inches apart. Stand straight, with both palms maintaining the upward posture without changing.

The formula for the ninth position of Qinglong's claw probing:

For Qinglong's probing claw, left comes out from the right, left comes out from the right, curl up next to the flank, right paw rides on the wind, Yunmen left Exposed, Qi circulates around the shoulders and back, twists the waist and abdomen, adjusts the breath slightly, the dragon descends and the tiger subsides.

The function of this formula is to train the lungs, liver, gallbladder and pulse. The so-called movements of subduing the dragon and subduing the tiger are described in detail below:

1. First, take the posture of holding the two palms in the ninth position, flip the yang palm of the left hand over, and turn it into the "Dragon Exploration Claw" of the yin palm (five The fingers are half extended and half bent, and the five fingers are spread out about three to four centimeters apart. The palm is hollow and round, and can hold a plate of eggs. The energy is concentrated in the palm. This is called Long Exploration Claw). Take advantage of the situation and shrink back towards the left flank. When contracting, the left elbow should lead the movement and go backwards. The shoulders, splits, wrists, and palms should move with it and shrink back together without being tense.

2. While the left palm changes movement, the right palm also turns over and becomes the "dragon exploring claw" of the yin palm. Look at the trend of the left palm shrinking to the left and rear, and follow the trend. Zi stretched out his right palm and moved it as if riding the wind, like waves connected, and accordingly "explored his claws" towards the left side to grab it. Pay attention to opening the "Qimen Point" and "Yunmen Point" on the left, and closing the "Qimen Point" and "Yunmen Point" on the right.

3. While the left palm is retracted and the right palm is extended to the left, the waist and abdomen should be twisted to the left according to the momentum of the shoulders and arms. At the same time, the waist and abdomen should be relaxed. , can the "belt pulse" tied around the waist be exercised to be as flexible as silk, tight and tight.

4. In the operations 1, 2 and 3, use breathing. Use the "push accent" to pronounce the tone of the word "sh", stretch your right palm to the left, and at the same time reach forward with your claws to grab it. , that is, pronounced when the lips are pressed together. Wei Wei probes his claws, like waves, one after another to the left, and at the same time Wei Ji makes a "shh" sound in response. It's a bit like singing opera and using coloratura.

5. The head also turns to the left side, corresponding to the palms, elbows, shoulders, arms, waist and abdomen.

6. After completing the above five movements, retract your right palm, explore your left palm, and grab it to the right. The essentials of the exercise on the left are the same, and you can alternately practice it two or three times from left to right.

The Tenth Posture: Crouching Tiger Pounces on Food:

Squat with your legs apart as if you are leaning forward, with your left bow and right arrow leg alternating with each other. Raise your head and chest as you move forward, raise your tail to the sky and switch lines, breathe evenly in and out, place your fingertips on the ground for support, lower your abdomen and back, and straighten your body back upright.

The function of this formula is to lean down and press the rack to exercise the meridians. In terms of the application of martial arts, it can be transformed into various "earthly branch" racks, as described in the Shaolin School's "Fighting Technique Manual" The eighteen variations of the "ground move" contained in this book are all famous boxing killers, and they are all derived from this. The operation sequence of this posture is listed in sections:

First, use the frame of Qinglong Exploration Claw, follow the left palm of your right palm, and at the same time, lean your chest, waist, and hips forward.

2. Change the bow and arrow position along the legs. While leaning forward and lowering, use the right palm to take advantage of the situation. From the "left claw-exploring" posture, move forward into a yin palm, moving diagonally Cut with the angle right in front of the patella of the right knee.

3. The left palm also follows the movement of the right palm, directly from the left side of the ribs, turning into a yin palm, facing the left front at an angle of 45 degrees, diagonally pounces downward, like a tiger pounce. The way you eat should be in line with your right palm.

4. Movement of both legs and hands meets the requirements of 1, 2 and 3. Then he fluttered his hands down and put the palms of his hands against the ground to support the front half of his body. He then bent his right leg a little and straightened his left leg a little to support his back body. At the same time, he raised his head and looked forward, and then Relax your waist and make your spine concave, never stiff or convex.

5. Immediately raise the palms of both hands, use the tips of the other five fingers to spread out like an umbrella, and point them on the ground to support your weight. At the same time, the back heels of both feet are also raised off the ground. Only the tips of the big toes are used to touch the ground, and the fingertips of both hands are used to support the weight.

Sixth, for the fifth position, slowly move the elbow joints of both hands from top to bottom, bend, stretch, and sink together. At the same time, slowly move the chest forward four or five inches, and then Back four or five inches. Do this back and forth three or five times.

7. While flexing, extending, advancing and retreating the elbow joints of both hands, lift the straight left leg upwards with the knee joint, and only lift the lower half of the calf. This posture is called "tiger tail leg". The degree of tilt is based on the fact that the soles of the feet are facing the sky and the calf and thigh form a 90-degree angle.

8. Lift your left leg up, cooperate with your hands, and move your right foot in the same way for two or three times, then put it down and restore it, contract and bend according to the situation, and become a left lunge. At the same time, switch your right leg, and then move your right leg. Lift it up, follow the above actions, and continue the exercise for two or three times. If when changing to the left lunge and raising the right tiger tail leg, the support of the fingertips of the hands and feet is tired, you can flatten the palms and soles of the feet, relax and then rise.

9. At this time, use the method of "inhaling through the nose and exhaling through the mouth" to breathe inside. When the elbow joints of both hands are flexed and extended, and the chest is moved in, exhale at the same time, and sink together, and the chest When you retreat, inhale at the same time.

Instructions for bowing and drumming in the eleventh position:

Hold the back of your head with both hands, bend your waist in front of your knees, lower your head to your crotch, clench your teeth tightly, and touch the tip of your tongue slightly Palate, both elbows are bent towards each other, covering the ears and ringing the drums and eight-note Qin orchestra.

The operation of this formula is connected with the frame of Crouching Tiger to pounce on food, and exercises the waist and legs. The steps of the operation are described in detail as follows:

1. For the crouching tiger to pounce on food, after practicing the tiger tail leg of the right foot, immediately lower the tiger tail leg and restore it to the right lunge. At the same time, move the fingertips and feet The toes are completely flat. The palms and soles of the feet touch the ground.

2. Then retract your right leg and align it with your left leg into a squatting position. At the same time, raise your waist, raise your palms high, and press the "Wang Zhenguan" on the back of your head with your palms. , in a sticking position, the ear holes are closed with the palms, the middle finger tips of the two palms are slightly connected, the fingers are close to the "Wang Zhenguan", the elbows are bent, facing the head, and the elbows and shoulders should be parallel.

3. After attaching the "Jade Pillow Pass", slowly stand up your waist and legs. Relax your whole body and keep it straight. After standing upright, start to gently tap the "King" on the back of your head with your middle finger, index finger, and ring finger. "Pillow pass". The left and right hands move alternately and strike frequently. This action is called "Mingtiangu", and the rhythm of the strike should be "Yuyang Sanlao" according to regulations. The drumming method is divided into quadrangles and altos. Then use the bell-ringing method of "Netherworld Bell" with one hundred palms and eight pestles. In the theory of musical notes, the ensemble was called "Huang Zhong" and "Da Lu", and was originally called "Ming Tiangu".