The Twelve Methods of Qigong Teaching Video

The first style: qian yuan qiyun

The action is done, the center of gravity to the right foot, the left foot to the left open step slightly wider than the shoulder, at the same time the two arms inwardly rotating swing to the shoulder level, not to be, the two arms slightly outwardly rotating, will be swung in front of the hand.

Second beat To squat legs and knees, both hands down to drive under the hands press in front of the abdomen, this is the process of exhalation.

Third beat, get up and look to the right, still swinging to shoulder level, then with the arm rotating externally swing to the front of the body, at this time the center of gravity is shifted to the right foot at the same time.

Fourth beat: Bring the left foot together with the right foot, and gradually straighten the legs from flexion, and do this again.

Fifth beat Open the right foot Start, look right hand to the right and swing to the front of the body.

Sixth beat, bend your knees, loosen your waist and converge your hips, please note that the height of your hands is equal to your navel, loosen your waist and converge your hips, and sink your shoulders and elbows.

Seventh beat Straighten the leg as a result of the Hundred Meetings Point, and then swing the hand in front of the body, the center of gravity shifted to the left foot, the right foot to the left foot and step.

The eighth beat The legs gradually straighten from flexion, which is called Qian Yuan Qi Yun.

Second Style Double Fish Hanging Pavilion

The body turns halfway to the left at 45 degrees, and begins to rotate both arms inward at the same time, note that the angle between the arms and the upper body is roughly 60 degrees, the movement is not yet complete, the body turns halfway to the right, the right leg squats down, the left heel is lifted up, and the right hand is placed on the vein mouth of the left hand, while forming a left dingbutu step, and the hand is placed in front of the right belly at the height of the body, this is the first beat.

The second beat, please note that the left foot to the left in front of the upper step is a tense foot, at the same time your left hand to the right in front of the outstretched, please note that is completed at the same time, began to complete at the same time, not less than to the waist as an axis, two hands and two arms along with the waist of the rotating, together in front of the chest, at this time the body should be turned to the right, Laogong to Laogong, high and chest level, this is the end of the second beat.

Third beat Please note that the left foot to the right foot together is bent, not really With the leg straight, the right hand up, the left palm down, this is what we usually see, taijitu head and tail of the yin and yang fish, this is the end of the third beat.

The fourth beat Please turn to look at the right hand, sink the elbow with the hand, fall on the side of the body, five, six, seven, eight and one, two, three, four, the same, only the direction changed.

Fifth Turn right, the center of gravity is shifted to the left foot, the right heel is lifted, please note that at this time, it is the center of gravity pressed on the left leg.

Six tense foot on Landing cocked, while both arms with the waist rotation, draw a flat circle, palms together in front of the chest.

Special attention should be paid to the seventh beat, the two hands should be lateral Mo Yun, the beginning of the right foot and step, the two legs gradually straighten from the flexion, at the same time the right hand down next to the crotch, the left palm resting on the left shoulder in front of the top, please note that the right hand of the fingers are facing in, roughly 20 centimeters away from the body, the left hand is also the fingers towards the side, the two arms are exactly an arc, as if it is a S-shaped;

eight eyes turn to look at the left hand

The third style? 老骥伏枥

Shift the center of gravity to the right foot, and open the left foot to the left by a big step (roughly equivalent to my three feet), the toes of the foot should be facing forward, at the same time, the two hands with the two arms outwardly rotated, swinging to the level of the shoulders.

Now start, you see the leg to squat down, left foot open step, at the same time two arms external rotation, two palms swung to and shoulder level, not nothing, two hands fist, two elbows leaning against each other, elbow tip down, please note that now your fist surface, roughly and with with the lower jaw flush, two elbows must be tight, compression of the chest cavity, this is the end of the first beat.

The second beat two fists into palms, along with the internal rotation of the two arms forward up, you see the arms naturally straight, the distance between the two hands is slightly wider than the shoulder, the action is not yet finished, the two legs squatting into a horse stance, while the two hands gradually into the hook hand to the back hook hanging, start, the eyes to gradually look to the left, the back is the hook hand, please pay attention to, the body should be in the middle of the body, do not go forward to kneel on the knees, the toes should be directly in front of the front.

Three The two hooked hands become palms, folded in front of the small abdomen, with the legs straightened, rolled fingers, popping armor through the front to the left and right apart, please note that now everyone's wrists, with the shoulders should be roughly the same degree, the elbows should be naturally drooping.

Fourth beat Shift the center of gravity, step together, sink the elbows, bring the hands, and as the legs straighten, drop the hands to the side of the body;

Fifth, sixth, seventh, and eighth are the same as one, two, three, and four.

V The right foot open step, both hands at the same time swung to the level of the shoulder, not ding, clenched fists and bent elbows.

Six Fist into palm forward and upward, squatting leg into a horse stance to the right.

Seven first hand folded in front of the belly, up, roll fingers, flick fingernails, through the front to the sides of the separation.

Eight This action we should remember, the intention to guard the abyss, where is the abyss? There is a depression on the radial side of the horizontal wrist stripe, which is the original point of the lung meridian. Everyone into the hook hand, especially pressure this place.

Fourth Jichang Guan lice

Left foot open step, two fists into palm forward push, wrist and shoulder height, this is the first beat;

Second beat Both hands gripping the fist, the body to the left, left leg bent right leg straight, heel side stirrups twirling the springs of the spring, into the bow and arrow potential, then gripping the fist lightly and then turn to the right tightly gripping the right hand from the left elbow in front of the left breast pulling the right breast, the end of the second beat!

Three two fists into a palm, the body turned to the right, the right heel twisted inward so that the toes are facing forward, both eyes look at the two palms;

four left foot to the right foot and together, the two hands and then gently clenched fists, along with the straightening of the two legs, tightly gripped closed at the waist side, five, six, seven, eight, and one, two, three, four, the same action, just the opposite of the action.

Five right foot open step;

Six light fist; left heel side stirrups twist Yongquan, and then with the body to the right tight fist, hand gouge Laogong.

Seven fists turn into palms and the body turns to the left, then the center of gravity shifts to the left foot;

eight right foot to the left foot and together, the two legs from the curved gradually straighten, and then make a fist in both hands to close the side of the waist. Two eight beats.

Fifth bow dust boots

Body to the left, left fist into a palm to the left back to extend, not less high up, with the body to the right, swinging to the right front of the body, drop down to the right shoulder in front.

The second beat The body bowed to the right in front, both legs to straighten, began to raise his head a little, dusting boots with both hands, dusting to the outside of the left foot.

The third beat The left hand rotates with the left arm, gently clenches the fist and slowly rises, the hand should be careful to stick to the leg to the outside of the left knee;

The fourth The body is erect, the left fist is clenched, the hand gouges the Laogong.

Fifth, the same action, the right fist into a palm, to the right rear swing up, with the body left, down to the left shoulder;

six bowing boots;

seven gently clenched fists;

eight hand to the side of the waist to be clenched, the hand gouge the Laogong, this please stand sideways to show the three meridians, then do the hand, bowing, we want to touch the three meridians, the fingers are the bladder, the palm is the gallbladder, the palm is the gallbladder, the palm is the gallbladder, the palm is the gallbladder, the palm is the gallbladder, the palm is the gallbladder, the palm is the gallbladder. Bladder, the palm is Gallbladder, and the root of the palm is Stomach. Everyone please look at the beginning, (a), raised high to fall in front of the right shoulder; (b), please pay attention to You see that the fingers are largely the bladder meridian, the palm is the gall bladder meridian, the root of the palm is the stomach meridian, and then downward Mo Yun to the outer ankle, and then dust boots clenched fists, and slowly get up, the body is vertical, and tighten the fists to close at the side of the waist, and the body turns to the right.

Sixth style Rhinoceros looking at the moon

The center of gravity is shifted to the right foot, the left foot takes a big step to the left, at the same time, the two fists change into palms and sit on the wrists and prop them up at the back, as the center of gravity is shifted to the left foot, the two hands have to be relaxed;

Second beat: The body is turned to the left, the right heel stirs sideways, twists the Yongquan, the two hands shake the wrists from the two sides, and brighten them on the left and right sides of the front of the head, the two arms should be in an arc shape, and the fingers of the palms are opposite to each other.

Third beat: The right heel twists inward. The right heel twists inward, both arms rotate externally, eyes on the left hand, with the center of gravity shifted to the right foot, both hands swung to the front of the body;

four left foot and step, both hands drop to the side of the body, and then clenched fists at the waist side;

five right foot to the right step, sitting wrist back support, center of gravity right hand relaxation, the lower side of the turn, the left foot heel side stirrups, the right leg bends, the two hands shaking wrists bright palms, rhinoceros bull looking at the moon style;

Seventh, rotate both arms outward, look at the right palm first, turn left and then look at both palms;

Eighth, please note that the upper and lower limbs are harmonized.

Seventh style Hibiscus out of the water

Left foot open step, the backs of the hands stacked in front of the abdomen, not less With the legs straight, the hands stacked wrists and rolled fingers and fingernails, through the front of the body on both sides, eyes forward flat, this is the first beat;

The second beat The body to the left, the two hands gently clenched fist to start, and then the right foot to the left foot left rear insertion, squatting into the pan root step, please pay attention to the right fist pulled to the front of your right shoulder, the left fist pull to Your right shoulder in front of you, the left fist with the left shoulder inward rotation, received your left crotch next to the wrist to be cocked;

three right hand down, left hand up, palm root against each other, the body straight up, like a lotus flower grows out of the water;

four The center of gravity shifted to the right foot, the left foot parallel step, two hands with the elbow down hanging on the side of the body;

five right foot open step, like a lotus leaf opening;

six Lightly grip The body turns to the right with the fist and foot, the left foot plunges diagonally behind the right foot and squats the leg, this is like the lotus root growing in the sludge, out of the sludge but not stained;

VII A lotus flower comes out of the water with the leg straightened, this is called hibiscus coming out of the water;

VIII The center of gravity shifts to the left foot, the right foot parallels the step to the left foot, the hands hang down to the side of the body at the same time, the eyes are looking forward and flat.

The eighth form of "The Golden Pheasant Announcing the Dawn"

With the inhalation of breath, the anus is lifted and the abdomen is tightened, and the two hands become hooked hands as the top of the hundred will be pulled up by the heels. The left leg is gradually straightened, the left foot is stretched backward, the sole of the foot is facing upward, at the same time, both hands become a hook hand, swinging to the head of the left and right in front of the top;

4 The right leg is squatting, the left foot is parallel to the step, the two hook hands become palms, and then hang down on the side of the body;

5 Looking to the right, please pay attention to the two shoulders should be generally high, the two hands should be generally flat;

6 The hook hand becomes a palm, and with the squatting leg falls down next to the crotch, please note that the heart of the hand is facing downward, and the fingers are facing the side;

VII The right foot is lifted up, at this time it should be in a reverse bow shape;

VIII The left leg should be half squatting, the right foot to the left foot together, with both hands then drop from the front of the body, hanging down at the side of the body.

Ninth Style Flat Sand Falling Geese

Begin Both palms lead with the top of the wrist joints, swinging to the level of the shoulders, hands down, there is a pattern to this movement; the tip joints start, the middle joints follow, the root joints follow, start Inhale, the top of the wrists lead and swing to the level of the shoulders, while the eyes look to the right;

Second beat The left foot thrusts to the right rear of the right foot, while the sinking of the elbows, you see the palm is facing downwards and the fingers are facing to the side;

Third, squatting downward, called the pan root step, to sink the shoulders, elbows, wrists, fingers;

Third, straighten the arm and then the top of the wrist joints lead, along with the straightening of the leg to the level of the shoulder, a little sinking of the elbows;

Four, slowly crouch down, the eyes have been looking at the right hand, the elderly patients can be placed in the posture of the taller;

Fifth, get up, still by the top of the wrist joints lead Swing up;

Sixth, step together, sink the elbow, bring the hand, straighten the leg, drop the hand to the side of the body;

and then do the next six beats:

One, turn the head to the left, sink the elbow, the right foot to the left foot left rear insertion;

Two, to push the side, the wrist should be cocked;

Third, the arm straighten first, get up, sink the elbow;

fourth, slowly squatting the eyes have been looking at the left;

Two, slowly squatting, the eyes have been looking at the left;

Fourth, slowly squatting, the eyes have been looking at the left

V Move slowly and at an even pace;

VI Note that the parallel step is done with the legs bent, then, sink the elbows, bring the hands, and hang down at the side of the body.

The Tenth Style White Crane in the Clouds

Hegu Mo Yun upward along the sides of the body to the big bag, now start The toes should be cocked up, then Hegu twists the big bag, pressing the big bag so that the fingers are facing backward, this is the end of the first beat;

Toes Grasping the Ground Half squatting with both legs, both hands folded wrists and rolled fingers, spreading out to the sides, please pay attention to the height of the hands with the level of the shoulders, the two knees to lean against each other;

The Third Beat Hundred will go to the top, the heels of the feet will go to the top, the feet will go to the top of the body. ......

The eleventh style phoenix comes to the instrument

The body half left turn 45 degrees, at the same time, two arms inwardly rotated, swung to the shoulder level, and then moved to the body, palms face up, with the squatting leg, the left foot should be taut foot step, from the virtual step into a step, both legs should be straight, and the two hands gradually into the hook, hooked behind the body, this time the right heel should be lifted up, the whole body should be straight, the right heel should be lifted up. The right heel should be raised, the whole body should be stretched out, like a phoenix flying;

three Center of gravity back into a false step, the front toes cocked up, the two hooked hands into a palm in front of the chest, with the body turned to the right, eyes turned to the front, through the front of the hands will be separated, please note: wrists with the shoulder at the same height;

four left foot to the right foot together, the two legs by the curved and gradually straighten the two hands at the same time hanging down on the side of the body;

V Turn to the right at 45 degrees, rotate inward and then outward, and swing the hands to the front;

VI Squat the leg first, then step up, shift the center of gravity forward, hook the two hands and hang them, and look forward to the right;

VII With the center of gravity shifted backward, the front toes should be cocked, and as the body is turned to the right, the two hands are spread to the left and right through the front;

VIII Parallel Steps Stretch out the leg straightly, the palm drops down, and the eyes look flatly to the front.

The twelfth form The energy returns to the source

After practicing the first eleven movements, already the Qi has flowed around to all parts of the body, and we are going to take it back and receive it in the Dantian.

Now start, with the inhalation, raise the anus and abdomen, two arms at the same time internal rotation to the side of the body, the main note: this time the angle between the arm and the upper body, roughly 60 degrees, not less than two palms with the two arms rotated externally, so that the palm of the hand toward the front. This is the end of the first beat.

Two is to exhale squatting legs, two palms together, the essence of the sun and moon gas to the dantian, two legs followed by half squatting, so do three times, inhale, exhale, you see the first gas route from wide to narrow, gas to the dantian; inhale, the third time will be the two hands to be stacked in the dantian, the male left hand in the right hand in the right hand in the female.