Start: practice your legs first, open your left foot shoulder width, squat slightly, and the palm is semicircular in front of your abdomen.
Then pranayama: breathe a few times to make your body and mind smooth. The recovery of every movement in the national sports version is basically this standing posture.
One is: palms with five fingers apart, abdomen crossed, legs straight, palms on chest, palms up, palms up, eyes raised, and then palms stopped looking forward. Knees bent, arms drooping, palms in front of abdomen. Do this once, * * * 6 times.
Be sure to support your palm hard and cooperate with Baihui collar, so that your body can rise. At the same time, the arm support is basically parallel to the ear position, so that the back forms a ridge action, that is, it is completed.
"Holding the sky with both hands" means holding your chest and abdomen, stretching your back, so that the internal organs hanging on the spine and triple energizer are pulled up, and the triple energizer is unobstructed, eliminating the cold, dampness and turbidity in rainy weather.
At the same time, the action of clamping the ridge also squeezed into the shoulder well point behind the neck and the plaster point on the back, and the whole Du meridian felt warm because the yang was lifted up instantly.
Type 2:
1. Step left with your left foot and put your hands across your chest. Standing with two legs is like archery with the left and right bows. Pull the right palm to the right chest, push the left palm to the left in a figure of eight (the thumb and forefinger are in a figure of eight, and the other three fingers are bent). Pull the bow as far as possible and look at the fingertips.
2. Then move the center of gravity to the right, draw an arc with your right hand, retract your left foot, put your palm in front of your abdomen and stand side by side. Then always do it once, * * * three times.
Three types:
1, the left palm root is propped up, lifted to the upper left of the head, and the right palm root is pressed down. Then the left arm falls in front of the abdomen and does it three times, once on the left and right.
2. When holding the sky and pressing the ground, the force is at the root of the palm and the direction of the fingertips is opposite, so that the large intestine meridian can be fully pulled.
Four types:
Bend your legs slightly to your knees, straighten your arms to both sides, turn your palms outwards, turn your head back as far as possible, look sideways to the left and stop. Turn your arms back to your sides, bend your legs slightly and look forward. Do it three times left and right.
Five types:
1. Stand with your right foot striding, your legs slightly flexed, your palms raised to both sides, your legs curled up in a standing position, and your arms landed on your knees.
2. Move the body center of gravity to the right, lean on the right foot surface, lower the center of gravity, and the tail drives the upper body to rotate to the left and cross the left foot surface. Then the body center of gravity moves backward, the upper body swings back from right to left and rotates forward, and the body stands up. Do it three times, once on the left and once on the right.
Six types:
1. Stand with knees up, arms up forward, palms forward, and look forward. Bend your elbows, press your palms down to your chest, put your palms behind your back, and rub them down along your back to your hips. At the same time, bend your upper body forward, put your palms on your feet along your legs, straighten your knees, and look ahead and down.
2. When the palm is lifted forward, the spine will rise. Do it up and down once, six times.
Seven types: step left with your left foot, step on your foot, make a fist, with your palm at your waist, including your thumb, and your fist eye facing up. The left fist rushes forward, the fist eye is up, glaring, the left fist turns into the palm, then the wrist turns into the fist, and the waist is closed. Do it three times left and right.
Eight types:
1. Lift your heel, put your head on it, pause and look forward. Two heels fell and shook the ground gently. Fall once together and do it seven times.
2. The eight-segment brocade-style gathering is here: the last two palms are closed in front of the abdomen, breathing evenly and relaxing the whole body.