The method, key points and matters needing attention of piling;
1, posture and form
1) bracket.
Feet are shoulder-width apart, toes are forward, and can be slightly inward. Bend your knees slightly, don't exceed your toes, lest you hurt your knees. The center of gravity of the body can be slightly tilted to the front foot. After standing, raise your hands from the lowest position where they naturally droop and make a "hug".
2) Give me a hug.
Hold your hands on your chest as if you want to pull them out, palms inward. The emperor's father said, "It's a sage's idea to give one to the world."
Step 2 be careless
Physical state:
1) The spine is upright all the way;
2) Raise your head and make your jaw miniature, as if to "hide" your throat. Smile;
3) Upper limbs: the shoulders are relaxed, the forearms naturally sink, the upper elbows are slightly lower than the shoulders, and the hands are slightly lower than the elbows;
4) Hands: "Hug one" hands hold the chest, the fingertips are opposite, the fingertips are about the size of the fist, and the palms are inward;
5) legs: the feet are shoulder-width apart, the knees are slightly bent, the knees should not exceed the toes, the center of gravity is slightly in front of the soles of the feet, and the body is relaxed;
6) Observe the feeling of relaxation inside and outside the body, and remain mediocre and not curious. Open and close your eyes at will.
Breathing mode: breathe naturally, inhale slightly as far as possible, and exhale continuously.
Mind activity: You can do nothing, or you can hold a Buddhist mantra. For example, if your mind is relatively calm, you can hold "Mona-Tommy Buddha". If you still need time to calm down, you can hold the six-character mantra "_ Mami _" (not ng mā n and b ē i m ē i h 33ng) to gradually calm down your body and mind.
As Mr. Sun Chuo of Jin Dynasty said in On Bi Xing and Tao: "Don't be obscene in your ears, forget the ups and downs in your mouth, put your heart down, put your heart down, and hold one in your chest."
Suitable for people: men, women and children who are sedentary, physically weak and willing to persist in exercising to improve their physical and mental state.
Retraction: At the end of each pile position, you can make a hand downward from both sides, then lift it with your palm, close your hands from the middle, and then press it downward from your chest and palm until it exceeds your abdomen. This is a simple job.
3. Preventive measures
1) After the exercise, dry your sweat, especially at the back of your neck. Don't take a bath immediately in summer (wait at least half an hour).
2) Try to avoid practicing standing piles under electric fans and in air-conditioned rooms, which is easy to catch cold. It is best to erect piles in a natural environment with no cold wind and fresh air.
3) Don't touch cold water for at least half an hour after practice, especially in summer. Try to avoid drinking water and taking a bath during this period, and it is best not to urinate within half an hour after practice-so it is best to drink water and defecate before formal practice!
4) It is best to reduce or avoid sexual intercourse during practice, and avoid sexual intercourse immediately after practice!
5) Beginners should try to avoid practicing when it is windy, rainy or thundering.
6) Patients with heart disease should not practice excessively.
7) After finishing the work, rub your hands, touch your knees, pat your knees and swing your arms.