Tai Chi luck moves and exercises?

"Taiji Luck Method" is a dynamic exercise, based on luck, integrating Tai Ji Chuan's consciousness, movements and breathing, taking the integration of internal

"Taiji Luck Method" is a dynamic exercise, based on luck, integrating Tai Ji Chuan's consciousness, movements and breathing, taking the integration of internal and external as the guiding ideology, and taking "combination of motion and static, opening and closing of yin and yang, moving the heart and breathing the body" as the basic essentials. The following is what I arranged for you: Welcome to read!

First, the momentum.

Stand still, then put your feet together and relax.

The arms are naturally placed on both sides of the thighs, and the tip of the tongue is against the upper jaw; Strong middle finger, hands raised horizontally, palms down, shoulder width and height; Then, the arms droop naturally after slightly rotating, and the palms sit in front of the hips.

Second, separate your hands left and right.

The middle finger in both hands is strong, the arms are separated, and the * * * is lifted up in a straight line with the body, shoulder-high and palms down.

Third, fold your chest

Put your hands on your chest, lean together, palm down, right palm above your left hand.

Fourth, flip the palm of your hand

The palms are turned outward in an arc shape, falling inward, the chest is turned outward * * * Both hands move at the same time * * *, the palms are up, naturally separated, and shoulder-width and height; Loosen your shoulders and hang your elbows, and your elbows will reach your hips naturally.

Fifth, hold the palm

The middle fingers of both palms are lifted forward and upward, with the same width and height as the shoulders.

Sixth, open your hands left and right.

Palm flat, spread from one side to the other, shoulder height, palm up, in a straight line with the body.

Seventh, bend your arms and clench your fists.

The shoulders relax naturally, and then the arms bend slightly.

Hands turn from palm to fist, move to temple, fist inward, eyes up, fist towards temple.

Eight, turn boxing

Turn the two fists inward at the temple, so that the heart of the fist is outward and the eyes of the fist are downward.

Nine, open your arms

Connect, turn your palms up with two fists, palms up, fingers opposite, and lift them up to the top of your head; Then, separate to the left and right arcs, and fall naturally, with two arms at shoulder height and palms facing down.

10. Bend your arm and clench your fist.

Loosen your shoulders and bend your elbows naturally. At the same time, make a fist and move to the temple, with the fist heart facing outward, the fist eye facing down and the fist facing the temple.

XI。 Entrust * * to heaven * * *

Connect, lift your palms up with two fists, palms up, fingers facing each other, and lift them to the top of your head.

XII. Swing your arm and drop your palm

Arms turned outwards, shoulders relaxed, elbows drooping, elbows holding hands, palms naturally falling in front of the lower abdomen.

Thirteen, palm to waist

Connect, put two palms in front of the lower abdomen, the right palm supports the left palm, the thumb is opposite, turn left first, then close the waist, turn the waist and buttocks together, look back with the waist, and repeat several times; Then, turn your palm to the right and look back, and repeat several times.

Fourteen, fold.

After the above actions, the palms are naturally separated in front of the lower abdomen, the shoulders are relaxed, the elbows are heavy, the fingers are opposite, and they are closed on the chest; Palm inward, fingers opposite, palm down, bend down and press; Bend down and press your hands together and repeat several times.

Fifteen, cross your hands

Connect, get up and cross your wrists, palms inward, fold on your chest, left hand in the room, right hand out.

16, hold down the press.

Turn the left palm inward, palm up and lift it to the top of your head; At the same time, the palm of the right hand rotates inward, the palm is down, and the buttocks are pressed down; Then, turn your left palm outward, loosen your shoulders and bend your elbows, and naturally bend them to your chest.

At the same time, the right hand rotates outward, the chest is mentioned above, the two palms and wrists intersect, the palm is inward, the left hand is outward, and the right hand contains; Then turn your right hand forward, palm up, support it on your head, turn your left hand forward, palm down, and press it next to your crotch. The point is the same as the left, but the left and right are opposite.

When you raise your palm, look up. When you raise your palm, look up. Press your palms alternately and repeat several times.

Seventeen, flip the palm.

At the end of the above formula, the two wrists intersect on the chest, the right hand is outside, the left hand is inside, and the palm is inward; The palm turns outward into an arc downward, inward upward, the chest turns outward * * * and the palm turns upward at the same time * * *, naturally separating, and the shoulder width is high; Loosen your shoulders and hang your elbows, and your elbows will reach your hips naturally.

Eighteen, palm.

Lift the middle finger of both palms forward and upward, with palms facing up and shoulder width and height.

Nineteen, according to the palm

Turn your arms inward, palms down, relax your shoulders, put down your elbows, and let your palms fall naturally, with your palms in front of your hips.

Editor of Taiji Luck Practice Essentials

1, quiet. When practicing, the whole process is required to be carried out in a quiet state from beginning to end. The movements include the "external work" of the appearance movement and the "internal work" guided by consciousness. Static is the combination of static and dynamic, which refers to a special state of peace. You get rid of other thoughts, stay awake without thinking, and thus wholeheartedly implement all the contents of acrobatics. It is by no means a state of being in a daze, closing your eyes and wanting to sleep, nor is it a state of indifference to everything.

2. Relax. Relaxation and quietness are harmonious. Relaxation and quietness are necessary conditions for relaxation, and they influence and promote each other. Acrobatics requires relaxation, first of all, under the guidance of consciousness, the muscles of limbs should be relaxed, and more importantly, the mind and spirit should be relaxed. Only after long-term and serious exercise can we really relax. Relaxation of whole body muscles can reflexively cause vasodilation, obviously reduce the activity of myoelectric potential, reduce the excitability of sympathetic nerve, reduce the nervous impulse from the center to the periphery, and relatively enhance the activity of parasympathetic nerve, so it has certain therapeutic effect on many chronic diseases.

Step 3 sink. Sinking must be carried out on the basis of relaxation and quietness, so that consciousness can guide the decline of qi and blood and achieve the deficiency of the upper body and the deficiency of the lower body. Upper deficiency refers to the deficiency of the upper body above navel; Surplus refers to fullness below the navel. And pay attention to the gas sinking in the abdomen, and then further sink from the abdomen to the Yongquan. On the basis of relaxation, Shen Dantian, under the guidance of consciousness, organically connects through actions such as sinking shoulders, chest, abdomen, waist and buttocks, and leads the breath to decline. When staying in dantian or Yongquan, you will feel clear-headed; On the contrary, if you want to keep your upper body, sometimes you will feel angry, dizzy or feel chest tightness. Patients with chronic diseases, usually lack of exercise, are often top-heavy, unstable in gait, and emotionally impulsive. Through practice, you can improve.

4. Adjust interest rates. Ancient and modern Qigong attaches great importance to the exercise of internal qi, and pranayama is a breathing method under the guidance of consciousness. Combined with the ascending, descending and opening and closing of acrobatics, we can achieve even, thin, deep and long breathing, while short breathing and long breathing are more conducive to treating diseases. Tai Chi's breath of luck emphasizes silence and stagnation, and keeps going in and out. If you stay in the right position, you will be dependent on each other. In the initial practice, it is advisable to breathe naturally first, and with the gradual deepening of kung fu, to achieve reverse abdominal breathing combined with movements, emphasizing the intention of "inhaling from the abdomen to exhaling from the spring", which is not only convenient for meditation, but also avoids the disadvantages of increasing the abdominal circumference of practitioners.

5. luck. "With the heart, with the body" is a feature of Taiji. Qi is the initiator, and Qi is the "standard bearer" who is ordered to do so. Intention first and then action, mainly focusing memory consciousness on external action. When practicing, you should focus on your movements, not on how Qi is executed in your body, that is, "concentrate on God, not Qi, and Qi is stagnant." The expression of external action is the expression of the exposure of internal qi activity, so the internal meaning and external spirit must be closely coordinated, and only after close coordination can there be a sense of qi, and only through practice can we understand the existence of qi. You can't force your anger. If you force it, you will be tortured by two emotions.

6. Coordination. The ultimate goal of Taiji Luck Method is to require the close combination of consciousness, breathing and movement, so as to achieve the purpose of training the mind, mind and body. The first is the coordination of breathing and movement, and then under the guidance of consciousness, the three are integrated. When you are a beginner, you should pay attention to posture first, exercise for a period of time and then pay attention to consciousness guidance, so that you can do it from the outside to the inside, and then from the inside out. Taiji Luck Method is relatively simple and easy to achieve coordination in a short time.