Explain the essentials of fitness qigong Baduanjin

Action essentials and practice methods of Baduanjin

In order to let the public have a further understanding and correct understanding of the action principle of Qi in Baduanjin, and better grasp the action essentials and practice methods of Baduanjin, here again, taking two hands as an example, the analysis and introduction are as follows:

According to the training materials of fitness qigong social sports instructors, the movements of holding the triple energizer with both hands are that the palms and five fingers are crossed in front of the abdomen, the palms are up, the eyes are looking forward, and the legs are slowly straightened; At the same time, the palm of your hand is supported to your chest, and then the arm is rotated upward, and the palm is upward; Look up and clap your hands visually. Keep your arms up and your elbows straight; At the same time, the chin is adducted and the movement stops slightly; Look ahead. Then the body center of gravity slowly drops; Slight flexion of both legs and knees; At the same time, the fingers are slowly separated, the arms are perpendicular to the sides of the body, the two are in front of the abdomen, the palms are up, and the vision ends in front. Repeat 6 times.

Look at its action method, how to understand its action essentials? According to the connotation of Wushu and my own practice and teaching experience, I think it should be understood in the following three steps:

1, to adjust the shape to suit the air.

First of all, we should actively use consciousness to adjust body shape (including movement route and process, etc.). ), so that the movement of the body is consistent with the operation of Qi, that is, the ascending and descending of the movement is synchronized and coordinated with the ascending and descending of Qi, so that the operation of Qi is smoother, and then the purpose of smooth qi and blood and physical fitness is achieved.

The specific operation method is: make your body in a relaxed and natural state with your consciousness, slowly straighten your knees with your hands and lift them to your chest, then raise your head to drive your hands to rotate inward and turn to the top of your head, palm up, chin inward, continue to raise your hand upward, and straighten your arms, so that your hands can reach the infinite sky, and at the same time, you intend to sink your tail and step into the infinite depth of the ground to form a length of pulling up and down.

At this time, you will notice that the waist and abdomen automatically combine to lift the anus and abdomen; The whole spine, ribs, back and legs have the feeling of stretching muscles and pulling bones. It can be seen that purposefully adjusting the body shape can make qi (energy) reach the four ends (hands and feet) in a relaxed and gentle way, and at the same time make the muscles and bones of the body stretch to the maximum extent. Then relax step by step from waist to chest, from chest to shoulder, to arms and hands. The arms or hands will be separated from each other and fall to the front of the abdomen from both sides of the body, so that the expanded chest and abdomen will recover and the internal organs will be relaxed.

If you inhale when you rise, stop breathing when you are stable, and exhale when your hands fall, you will notice that the gas in your body rises with the lifting of your hands and falls with the lowering of your hands, which is very smooth, comfortable and natural. It can be seen that the use of consciousness to actively adjust the body's movement makes the body open and close up and down, the up and down entry and exit of qi more open and close, and the qi and blood run more smoothly, thus truly achieving the purpose of exercising.

2. Breathe the air with your heart and guide the air with your shape.

When the body is intentionally adjusted and the body is healthy, consciousness is further used to practice and regulate qi. When the abdomen is full of qi, you will inhale purposefully, guide the shape with qi, and then reach the trinity state of training, that is, meaning qi, qi is the form, and shape is the spirit.

The specific operation method is: guide Dan with consciousness