Twenty-Four Postures

Preparatory Position

Feet upright, arms drooped, fingers slightly bent, jaw thrust forward, chin slightly retracted

Put your tongue against the roof of your mouth, look straight, look straight, and relax your whole body

1. Get up

Stand with your left foot open, arms forward, bend your knees and press your palms

2. Separate the left and right horses

1. The left wild horse parted its mane, turned slightly to the right, retracted its feet and held the ball, turned forward, stepped forward and lunged to break up

2. The right wild horse parted its mane, sat back, turned its feet, closed its feet and held the ball. Step up and lunge to break up

3. The left wild horse parted its mane and sat back, turned its feet, retracted its feet and hugged the ball, turned and stepped up to lunge to break up

3. White crane spreads its wings

< p> Slightly turn to the right, follow the step to hold the ball, sit back, turn and make a virtual step to break up

IV. Hold the knees to the left and right, and step forward

1. Turn to the left, hold the knees and step, swing the arms, swing the arms Step up with your feet, bend your elbows, lunge and push

2. Hold your knees with your right hand and step forward, sit back with your feet and swing your arms. Step up with your feet, bend your elbows, lunge and push

3. Hug your left hand Step with knees and bend, sit back, put your feet and swing your arms, retract your feet, step up, bend your elbows, lunge and push

5. Waving the pipa with your hands

Follow the steps, stretch your arms, sit back, draw your hands and join hands in a virtual step

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Six. Curl the humerus left and right

1. Curl the humerus right and turn slightly to the right, withdraw your hand to support the ball, step back, curl the humerus, and push the palm with an empty step

2. Curl the humerus left Turn slightly to the left, withdraw your hand from holding the ball, step back, curl your humerus, and push your palms with a virtual step

3. Reverse your humerus to the right, turn your body slightly to the right, withdraw your hand from supporting the ball, step back, curl your humerus, and push your palms with a virtual step

4. Roll the humerus back to the left, turn slightly to the left, withdraw the hand to hold the ball, step back, roll the humerus, and push the palm with a virtual step

7. Hold the sparrow's tail to the left

Turn the body, withdraw the hand, retract the feet, hold the ball, and step forward Lunge, press the arms, swing the arms and stroke back

Turn the body, put the hands on the bow, squeeze forward, turn the wrists, break up, sit back, draw the hands, lunge, press forward

8. Hold the sparrow’s tail with the right hand

< p> Sit back, buckle your feet, close your feet, hold the ball, turn, step forward, lunge, squeeze your arms, swing your arms, and stroke back

Turn your body, put your hands together, lunge forward, squeeze your wrists, break up, sit back, lunge, and press forward

< p>9. Single Whip

Turn and move the arm, buckle the upper body with the right foot, turn right, hook the hand, retract the foot, turn, step forward, lunge and push the palm

10. Cloud Hand

Sit back, buckle your feet, turn, loosen your hook, and step into the clouds, open your hands, and step into the clouds

1. Single whip

Turning with hook, turning, stepping forward, lunging and pushing palms

12. High probing horse

Following the step to support the ball, sit back and curl up the humerus to make a virtual step Push your palms

Thirteen. Kick your feet right

Put your hands forward and separate, bow your legs, close your feet and close your legs, kick your feet apart

Fourteen. Double peaks through the ears

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Bend your knees and put your hands together, step up and down, lunge and punch

15. Turn around and kick your feet to the left

Sit back, buckle your feet, turn and break up, close your feet, hug your feet, kick your feet and break up< /p>

16. The lower left posture is independent

Retract the legs, hook the hands, bend and squat, step back, step forward, cross the palms, arch the legs, stand up and lift the palms independently

17. The lower right posture Independent

Landing, hooking hands, rolling feet, turning, bending, squatting, retreating, stepping, crossing palms, arching legs, standing up, lifting palms independently

18. Shuttle left and right

1. Shuttle right, land on your feet, hold the ball, turn and step up to lunge rack push

2. Shuttle left, sit back, put your feet back, retract your feet, hold the ball, turn and step up to lunge rack push

19. Under the sea Needle

Follow the step and push the palm with a virtual step

Twenty. Flashing the arm

Lunge with the handle and push the palm

Two 11. Turn around, move, block, and punch

Sit back, buckle your feet, sit on your legs, make fists, swing, move your fists, turn, close your fists, step forward, block, lunge, and punch

Twenty-two, as if closed, as if closed < /p>

Twenty-four, closing posture

Turn the palms apart, drop the arms and lower the hands to restore step by step

Expansion: the role of practicing Tai Chi

1. The function of the digestive organs

Due to the combination of reverse abdominal breathing and Tai Chi exercise, the depth of breathing increases, which increases the number of up and down movements of the diaphragm, greatly increasing the function of the digestive organs. Gastrointestinal gas is eliminated, the valley is kept clear, the meridians and digestive system are adjusted and improved, nutrition and health are fully absorbed and supplied, and the secretion function of salivary glands is increased. Saliva increases and flows into the stomach with breathing, which not only improves the digestive ability of the stomach , and contributes to the self-healing function of the human body, preventing the onset of many diseases, so Taoist alchemists call "saliva" a magical elixir. What are its health-preserving functions?

2. Function of the heart system

When a person is at rest, the opening of capillaries only accounts for about 2.5% of the total number, and the flow rate of Qi and blood circulation is slow. , the skeletal muscles, muscles, skin, and extremities of the limbs, the required supply of nutrients and nutrients is reduced, just like water pipes at high altitudes that lack water due to water pressure or water pipe blockage. The same is true for the beating of the human heart and the blood in the blood vessels, whether the circulation is smooth or not. When people practice Tai Chi, because the limbs of the body contract and stretch according to a certain posture and flexion speed, the internal energy swells, and the movements are smooth and gentle, which increases the beating ability of the heart and increases the pressure, blood flows in and out of the atrium, and the circulation is smooth. All capillaries throughout the body are opened and expanded. As the speed of blood circulation increases, the waste materials retained in the blood are removed, so that the capillaries are fully supplied with nutrients and nutrients, maintaining physiological functions and protecting them from pathogenic bacteria and other toxic substances. Therefore, it is useful for preventing and treating arteriosclerosis, hypertension, and myocardial infarction. , coronary heart disease, etc., all have significant effects.

3. Function of the nervous system

According to research by sports medicine scientists, the loose, slow, even, soft, light and smooth movements of Tai Chi and the undulating movements of microwaves can make The cerebral cortex is in a state of self-suppressive rest to recover from functional disorders caused by excessive excitement or violent movements. Because in the inhibitory state of the cerebral cortex, oxygen consumption decreases, the oxygen content in the blood of the brain increases, the frequency of brain electromagnetic waves increases, and the central nervous system is responsible for the return of human thought activities to normal, so for insomnia, dizziness, neurasthenia and other diseases Have the best therapeutic effect.

IV. Function of respiratory organs

The main respiratory organ of the human body is the lungs, which complete the gas exchange between the inside of the body and the outside world. Human breathing is related to gender, sex and age. , body posture, altitude, temperature, humidity, air pressure, wind direction, wind speed, etc. Under normal conditions, men breathe 12 to 18 times per minute and women 13 to 19 times. The internal organs and the diaphragm move between one and two centimeters. When practicing Tai Chi, internally the mind is used to guide the qi and the qi is used to move the body. Externally, due to the coordinated guidance of the limbs, the qi is distributed throughout the body, limbs, skin, hair, and pores. Open wide, the universe's true energy inhaled from the pores of the whole body merges with the original true energy in the body in the Dantian. Due to the reverse abdominal breathing effect, it not only increases the movement of the diaphragm four to five times, but also increases the upright lung capacity of the body. Larger, waist circumference is reduced. Medical proverb goes: "A smaller waist prolongs life by ten years." The whole body is well developed, so that all organs of the body can perform their normal functions, provide the nutrients needed by each cell, exert potential self-healing functions, and suppress muscle function. Muscle atrophy, hair loss, and soft bones not only slow down aging and degeneration, but also prevent and treat many diseases of the respiratory system.

5. Adjustment of the functions of the viscera

The main function of Tai Chi exercise is to regulate and control the functions of the viscera. According to the same conclusion obtained by modern medical research: "Because the human body Internal organs are managed by the autonomic nervous system, which is composed of sympathetic nerves and parasympathetic nerves. Many diseases in the human body are caused by autonomic nerve dysfunction. If you can always do things slowly, softly, smoothly and naturally, your body will Limb movements interact with internal Qi, adjust the autonomic nervous system with the central nervous system, and maintain the balance of sympathetic nerves and parasympathetic nerves in internal organ functions." Consciously leading the internal and external interaction and interaction of Tai Chi exercises can not only regulate the functions of internal organs, but also nourish muscles and bones, normalize heart rate and renew qi and blood, normal and fast gastrointestinal peristalsis, good nutritional intake, stable mood and full energy. , cure diseases, keep fit, prolong life and naturally succeed.