Tiger play tiger play is to imitate the image of the tiger, take its breath, make good use of its claws, shake its head and tail, and shake its whole body. The focus of this operation is to guard the Mingmen, which is the place where Yuanyang meets, the sea of Jingxue, the root of vitality and the house of fire and water. Raising here is conducive to strengthening the kidney, waist, bones and marrow, dredging meridians and expelling pathogenic wind. Tiger drama includes two types: tiger lift and tiger pounce. The specific method is as follows:
Tiger elevator
1, stand still, naturally hang your arms at your sides, and adjust your breathing. Lift your arms slightly, palms down, fingers open, and look like Tiger Claw. Visually observe your hands, then turn them out, lift them to shoulder height, and bend them from your little finger to your fist in turn. Slowly lift two fists to the top of your head along the front of your body, open your fingers, restore the shape of Tiger Claw, and look at your palms.
2. Next, bend your hands from your little finger to your fist in turn, and turn your hands inward to make your fists face each other, with your eyes still fixed on them.
3. Next, bend your elbow, change your hands from fist to palm pressure, fall along the front side of your body to the front of your abdomen, and look at your hands.
After repeating the above actions for 3 times, your hands naturally hang down at your sides and look forward.
Payoum Puli
1. Legs are shoulder width apart, and arms naturally hang down at your sides. Make a fist with both hands, bend your elbows, raise your upper arms to shoulder height along your sides, and look forward.
2. The fist extends upward and forwards in an arc shape, the fingers are open, showing a Tiger Claw shape, and the palms are downward; At the same time, the upper body leans forward, chest and waist, and looks forward.
3. The legs are slightly bent and the abdomen contains the chest. At the same time, draw an arc with your hands down to your knees, palms down and look down. Then, straighten your knees, lean back, bend your elbows, and raise your hands to your chest. Look ahead.
4. Bend your left leg, raise your knees to the limit of your body, and raise your hands. While bending the right leg, the left leg takes a step forward, with the feet touching the ground, the body bending forward, the left leg touching the ground, and the hands changing from fists into Tiger Claw shapes and jumping forward and down to the front of the knees, palms down and under the eyes. Subsequently, the left foot is retracted, the body is straight up, and the natural standing posture is restored.
After the above actions are completed, repeat the actions on the other side.
Deer play deer play is to imitate the image of deer, take its longevity spirit, and be good at carrying the tail. The tail is the intersection of Ren and Du, and the deer play is intended to guard the tail, which can draw air all over the body, dredge meridians, promote blood circulation and stretch bones and muscles. Deer play can be divided into two types: deer arrival and deer running. The specific method is as follows:
Ludi
1, stand, legs slightly bent, toes outward. The left foot moves forward to the left through the inside of the right foot, the foot touches the ground, and the body turns right. At the same time, hold empty fists in both hands, raise your arms horizontally to shoulder level, and retract your left arm to chest level, and observe the direction of your right hand.
2. The left toe touches the ground, the knee is bent, the right leg knee is straight, and the body turns left. The middle finger and ring finger of both hands are clenched, and the other fingers are straight and antlers. The left forearm rotates outward, and the fingertips point to the upper left. Slowly raise your right arm over your head and point your fingertips to the upper left. Visually inspect the right heel.
3. Keep the previous movements and twist the whole body backwards to the limit of the body. This action lasts for a period of time. Turn right, retract your left foot, stand in step, draw an arc with your hands up, right and down, hold your empty fist in front of you, and look forward.
Ruben
1. Stand with your feet shoulder width apart, take a step forward with your left foot, bend your knees, straighten your right leg in a left lunge, hold your empty fist, draw an arc up and forward to the front, bend your wrist down, and put your fist on both sides of your head and look forward.
2. The left knee is straight, the sole of the foot is on the ground, the right knee is bent, the upper body leans forward, the back is arched, the arms are stretched forward along the ears, the hands are antlers, and the palms are outward, so that the whole head is sandwiched between the arms. This action lasts for a period of time.
3, the upper body is raised, the right leg is straight, the left leg lunges, the arms rotate outward, the hands are empty, the elbows are retracted, and the fists are in front of the shoulders and look forward. Then, take back your left foot, start to stand, change your hands from fist to palm, fall to both sides and look forward.
After the above actions are completed, repeat the same action again.
Bear playing with bear is to imitate the image of a bear. Bears are clumsy, powerful, quiet in appearance and active in heart. It is required to stay in the navel to harmonize qi and blood. When practicing bear infestation, the key point is to move inside and be quiet outside. This can calm the mind, match the spirit, permeate the true qi, and have the effect of strengthening the spleen and benefiting the stomach. There are also two kinds of bear shows, the bear cloud and Xiong Huang. The specific method is as follows:
Xiongyun
Stand with your legs shoulder-width apart, your hands empty, and look at your fists.
Take the waist and abdomen as the axis, draw a circle counterclockwise on the upper body, and draw a circle along the right rib, upper abdomen, left rib and lower abdomen with both fists.
After the above actions are completed, repeat the same actions on the other side.
Xiong Huang
Stand with your legs shoulder-width, lift your left leg and leave the ground with your left foot. Your left knee is slightly bent, holding an empty fist like a bear's paw, and looking forward.
The left foot falls to the left front, the right leg is straight, the body rotates to the right, the left arm leans in front of the body, the left fist is placed above the left knee, and the right fist is placed behind the body. Look at the left front.
Turn left, bend your right leg, straighten your left leg forward, move your center of gravity backward, turn your back and shake your shoulders, swing your right arm forward to your right fist as far as your left knee, swing your left arm backward to your body, and look at the left front. Turn right, bend your left leg, straighten your right leg, lean forward with your left arm, swing your left fist in front of your left knee, swing your right fist behind your body, and look at the left front.
After the above actions are completed, switch to the other side to do the same action.
The ape play is to imitate the image of an ape, who is alert, flexible and active. Practicing this play is to practice the flexibility of limbs outside and the spirit of keeping the center inside, so as to achieve the purpose of being calm, light and healthy. The purpose of playing is to keep the umbilical cord, to move in shape, and to be as quiet as a raging sea. There are also two kinds of ape play, and the ape picks the ape. The specific method is as follows:
Yuan elevator
Stand with your feet slightly apart, shoulder width apart. Put your hands in front of you, quickly separate your fingers, and then bend your wrist tightly to form an ape hook.
Bend your elbows, raise your chest with your hands, shrug your shoulders, tuck in your abdomen and lift your anus. At the same time, lift your heels, swing your head to the left quickly and look to the left.
Turn your head straight, sink your shoulders, relax your abdomen and put down the bar, open your hands and press them like palms, then naturally hang to your sides and look forward.
Ape picking
Stand naturally, with your left foot backward and left, your toes pointing to the ground, your right leg bent, your left arm bent, your left palm hooked like an ape, your right palm raised forward and your palm down. Keep your left foot close to the ground, bend your knees and squat down, put your right foot back on the inside of your left foot, make a right step with your toes pointing, and draw an arc downward with your right palm through the front of your abdomen to the left side of your head; Move your eyes with the palm of your right hand, and then turn your head to look at the right front.
Turn the right palm inward, palm down, press the left hip side along the body side, visually observe the right palm, take a step to the right front, push the left leg straight, move the center of gravity forward, straighten the right leg, and land on the left toe; The palm of the right hand draws an arc to the upper right through the front of the body and lifts it above the stone to form an ape hook shape. The left palm is lifted forward and upward, and the wrist is bent downward to form a picking posture. Visually observe the left palm.
After completing the above actions, switch to the other side to do the same action.
Bird play bird play, also known as crane play, imitates the image of crane and moves lightly and smoothly. To practice this play, we should focus on the sea of qi, which is an important acupoint on Ren meridian. Crane opera can regulate qi and blood, dredge meridians and exercise bones and muscles. Bird play is also divided into two types: bird stretching and bird flying, as follows:
Niaoshi
Stand with your legs together and slightly bent, with your palms overlapping in the lower abdomen, your left hand on top and your right hand on the bottom.
Legs are shoulder width apart, knees are straight, hands are crossed over the head, fingertips are forward, body leans forward, shoulders are lifted, neck is narrowed, bent down, chest is raised, and look forward.
Bend your knees slightly, fold your hands down to the front of your abdomen, straighten your body and look at your palms.
Straighten your legs, swing your left leg back to the limit of your body, open your palm and swing back from both sides of your body to make a bird fly. Hold your head up, hold your chest back, and look forward.
After the above actions are completed, switch to the other side to do the same action.
Birds fly
Connect the previous formula and go back to the first step of the above formula.
Straighten your right leg, bend your knees and lift your left leg, straighten your instep and point your toes to the ground. Raise your arms horizontally to shoulder level, which looks like a square.
The left foot falls next to the right foot, the toes touch the ground, the legs are slightly bent, and the palms of both hands are placed on the lower abdomen, under the left hand and on the right hand.
Straighten your right leg, bend your knees and lift your left leg, with your toes pointing to the ground and your instep straight. Arms straight above your head, fingers forward, look forward.
Return to the first formula, the first step.
After the above actions are completed, switch to the other side to do the same action.
The above is the wuqinxi recommended for everyone. If you want to practice Wuqinxi well, you must get the essentials before you can practice it well. Specifically, the following points can be summarized:
? Breathe evenly: breathe calmly and naturally, breathe with the abdomen, and breathe evenly and gently. When inhaling, close your mouth and gently touch the palate with the tip of your tongue. Inhale through the nose and exhale through the mouth.
? Relaxation of the whole body: The most taboo in practicing Wuqinxi is that the whole body is tight, and the body is too stiff and tense to play a health-preserving role. So, before you practice, you can adjust your breathing and let your whole body relax completely, which will help your blood flow and cheer you up.
? Natural movements: The movements of Wuqinxi are different, including the steadiness of the bear, the lightness of the ape, the vigor of the tiger, the gentleness of the deer, the liveliness of the bird and so on. Practice should be carried out according to the characteristics of its movements, and the movements should be naturally stretched and not tightened.
? Focus: When practicing, never end selfish distractions and focus on pranayama and movements.