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National version of "Yi Jin Jing" practice essentials

1 , Relax your mind and unite your form and mind. Practicing this method requires you to relax your mind and calm your consciousness, without any additional thought guidance. Usually the intention is not to stick to a certain point or part of the body, but the intention is required to change with the movement of the body. That is to say, during the practice, the body is mainly adjusted, and the movement of Qi is guided through changes in movements, so that the mind follows the shape and the mind and Qi follow each other, which plays a role in physical fitness and health preservation. At the same time, certain actions require appropriate coordination of conscious activities. For example, in the "Third Posture of Wei Tuo Presenting the Pestle", when the hands are raised, it is required to focus on the two palms with the mind; in the "Stretching for Stars for Fighting Posture", it is required to visually focus on the palms and focus on the Ming Gate at the waist; "Green Dragon Exploring Claws" "When you do this, you are required to keep your mind in the palm of your hand. Although other actions do not require the coordination of intention, they do require the coordination of conscious thinking activities of images. For example, when pressing down and holding up in the "Three Pans Down Position", the two palms feel like holding heavy objects; when stretching the shoulders and supporting the palms in the "Claws and Wings Position", the two palms feel like mountains; "Pull the tail of nine oxen upside down" When pulling and pulling in the "Bowing Position", the arms are like pulling the tail of an ox; when the spine is flexed and extended in the "Bowing Position", you should feel the curling and stretching movement of the upper body like a "hook". All these require that the mind should follow the shape, the intention should be light, seem to be there but not at all, and avoid being deliberate or obsessed with consciousness. 2. Breathe naturally. When practicing this technique throughout, it is required to breathe naturally, softly and smoothly, without gasping or stagnation, so as to facilitate physical and mental relaxation, calmness and coordinated movement of the body. On the contrary, if you do not use natural breathing, but insist on the deep, long, gentle and slow breathing, the three phases of "wind", "panting" and "qi" will be produced in the process of matching with the guiding movements, that is, there will be sounds in the breathing ( Wind phase), silent but astringent and stagnant in the nose (breathing phase), silent and no stagnant but nostrils fluttering (qi phase). In this way, not only will the practitioner not benefit, but it will also lead to confusion and difficulty in relaxing and coordinating movements, which will affect the fitness effect. Therefore, when practicing this technique, you should focus on natural breathing, and always maintain a gentle and coordinated relationship between movements and breathing. In addition, in certain aspects of the exercise, you must actively cooperate with the movements to exhale or inhale naturally. For example, in the "Third Posture of Wei Tuo Presenting the Pestle", inhale naturally when placing both palms on the palms; in "Pull Nine Ox Tail Posture", retract your arms and exhale naturally; in "Nine Ghosts Drawing the Saber Posture," inhale naturally when extending your arms and expanding your chest. Qi, exhale naturally when you relax your shoulders and retract your arms, exhale naturally when you hold your chest and close your arms, inhale naturally when you stand up and open your arms; exhale naturally when you push your palms forward in the "Claws and Wings Position", etc. Because the human body's rib cage will expand or shrink with changes in these movements. The rib cage will expand when inhaling and shrink when exhaling. Therefore, when practicing this technique, you should coordinate the movements and inhale or exhale naturally as the chest expands or contracts. 3. Hardness and softness complement each other, both virtual and real. The movements of this skill are hard and soft, and hardness and softness are constantly transforming each other; there is tension and relaxation, there is sinking and there is lightness, which is the dialectical relationship of the unity of yin and yang. For example, in the "Nine Ox Tail Pulling Backward Position", the arms are retracted, rotated, and gradually pulled to the end point, which is rigid, which is solid; then the body rotates at the waist to drive the two arms to extend until the next time the arms are retracted and pulled, which is soft, which is virtual. Another example is that in the "Claws and Wings Position", when the palms are placed in front of the chest to expand the chest and shoulders, the tension of the muscle contraction increases to be rigid, which is real; when the shoulders are relaxed and the arms are stretched, the muscles of both arms contract isotonic. The upper limbs are relaxed, which is soft; when the arms are stretched to the top and the external support feels as heavy as a mountain, the muscle tension increases again, which is solid. These movements all require practitioners to relax properly after exerting force, and to be appropriately firm after being loose and soft. This way, the movements won't appear mechanical, stiff, or limp. Therefore, when practicing this technique, you should strive to have the appropriate balance between virtual and actual conditions, and a balance between hardness and softness. There must be distinctions between hardness and softness, virtuality and reality, but the practice movements cannot be absolutely hard or soft. The coordination of hardness and softness, virtuality and reality should be achieved, that is, hardness contains softness, and softness contains hardness. Otherwise, if the force is too "hard", clumsy strength and stiffness will occur, which will affect breathing and destroy the peaceful state of mind; if the movement is too "soft", weakness and relaxation will occur, and it will not have a good fitness effect.

Secondly, preparatory activities should be done, such as leg pressing, kicking, and moving various joints, so that the human body can be physiologically "preheated" to avoid injuries due to excessive stretching during practice, especially in winter or cold weather. Preparatory activities are even more important. The third is psychologically. Before practicing, you should gradually change your mental activities from complex to simple. During practice, you should follow your eyes, concentrate on it, and use both your mind and body to achieve twice the result with half the effort. If during practice the mind wanders, the mind moves rashly, and the form and mind are inconsistent, the practice will be in vain and no actual results will be achieved. Fourth, the principle of step-by-step must be followed. During practice, you must not ignore the essentials of the movements just because you are pursuing a certain standard movement. If some movements are not up to standard for the time being, you can do it first, and then gradually meet the requirements of standard movements based on familiarity with the essentials of the movements.