Correct posture and method of standing piles; Essentials and methods of erecting piles.

Sitting still all day will coagulate qi and blood, which will lead to loss of life over time. -"Shou Shi Bao Yuan Diet" in Ganxian County, Gong Ming

Standing on a pile, many people may not know, is extremely beneficial to our health. Standing pile is a way to fully stretch the whole body's qi pulse and make the spirit return to the bone marrow. People who often stand on piles have strong bones. The standard of strong bones is that this person looks fat, but his weight is not light, which is a sign of good health. Some people look fat, but they are all puffy and fleshy. They are quite light when they are put on the scale. In fact, this is the expression of essence in the bones. Therefore, if you want to be healthy, you must first enrich your bone marrow, and standing piles is a good way.

Stacker, it is deeply embedded in the ground, so it can stand steadily, whether it is windy or rainy, it can stand still! Langlang Tiandi, Hao Haogan Kun, lonely, proud of the sky! Men, in particular, can hold their heads high and make up for the lack of heaven and earth!

Therefore, Huangdi Neijing said: I heard that there were real people in ancient times, holding heaven and earth, grasping yin and yang, breathing essence, keeping god independently, and keeping the same muscles, so they could live a long life in heaven and earth, and there was no end. This is their way of life.

Action:

Head: the virtual collar is strong and the chin is slightly closed; Eyes hanging, ears flat, eyebrows stretched, tongue on the palate.

Shoulders: sink your shoulders and bend your elbows, and surround the lower abdomen and the area below your shoulders with your arms (there must be water around the mountain); The shoulders are relaxed, and the elbow joint naturally has a feeling of falling; Five fingers open naturally, no force, ten guiding forces. It's the same on both sides, not one high and one low.

Chest: Pull back with your chest, straighten your spine and don't hunch over. The back is slightly stretched and the chest is slightly contained. Don't do it deliberately. When you do other actions, you will naturally feel this way.

Waist: Sitting in the crotch with a loose waist, the strength of the crotch can only be downward, like sitting or not sitting, like urinating or not; Behind the door of life; Close your hips, and your hips feel slightly clamped. The lower abdomen will naturally be slightly adducted and slightly drooping to the perineum; Relax the abdomen and waist, connecting the preceding with the following!

Bottom plate: the feet are shoulder width apart, and the legs are slightly bent but not on the toes; The lower plate should be stable, the upper body should be loose, and the shelf should remain unchanged; Grasp the ground with ten fingers and slightly buckle the ground; Relax all over, from top to bottom; Generally speaking, it depends on what you want to do and the learning system. If you don't know, just say it, not inside or outside.

Spiritual aspect:

Either you don't think about anything, or you stick to some parts and hang your thoughts on them a little. These are two common spiritual uses of initial standing piles. If you keep it, you can keep the key acupoints such as Dantian, Mingmen and Yongquan. If it is a treatment, you can keep the diseased part! Not recommended on Sundays. No foundation is equivalent to the engine burning, which is not good for me!

Breathe:

Using natural breathing, you will naturally form abdominal breathing in this process, which is the inevitable result of stretching your chest and pulling your back and relaxing your waist and abdomen, but it takes a long time to form a habit. If you need to breathe for some reason, you can do abdominal breathing yourself and get into the habit.

The most important thing about standing piles is to relax, loosen and persevere. There are several essentials that need to be carefully grasped.

The first point is the virtual top strength. Just look up slightly, as if there is a thread pulling your head. At this time, the neck is stretched and the jaw is slightly contained. At this time, you will feel your head gently lifted. After practicing for a long time, you will feel particularly agile and sensitive. But we should pay attention to the Du meridian, that is, the movement from the spine to the top of the head should be done well.

The second point is to pull your back out with your chest. When standing in a pile, our hands are like holding a ball. Our breasts are empty and our backs are round, which will make us feel full. If we find this feeling, our breath will not float on it, and it is easy to establish the feeling of abdominal breathing. Therefore, the process of standing piles is actually to practice abdominal breathing slowly. Many people misunderstand pulling back with chest as hunchback with chest. Many people with insufficient lung qi like to stand with their chests out and their spines bent, which is a sign of insufficient internal qi, especially lung qi. When we stand on the pile, we should hold our chest and pull our back, that is, we should straighten our spine and relax our chest and hold the ball.

The third point is to sit on your hips with a loose waist. Relaxation means relaxation, and lower your waist. Sitting is sitting, and hips are hip joints. The main purpose of sitting on the hips is to relax the waist. Most people like to stand up straight, which will make the waist muscles tense. The stake needs to be relaxed at the waist. When relaxing the waist, the waist is slightly attached to the back, and it is in a straight line from the lumbar spine to the spine, so that the waist can be relaxed.

How to verify? For example, if we stand against the wall, we can put one hand between the waist and the wall without loosening our waist. If the action of loosening the waist is done properly, we can really stick our waist on the wall and our hands can't get in. This is a measure, that is, to make our whole waist completely flat with the wall.

So, how do you sit on your hips? In fact, the abdomen is contracting inward. When the abdomen contracts inward, the waist will automatically sink, so that the abdomen will be thick. Action is not sucking your stomach, but relaxing your stomach and making an action. Therefore, after practicing for a long time, the abdomen will be particularly full and full, and the ability to fight is very strong.

The fourth point is knee joint relaxation. The key to the footwall is that as soon as the knee joint is relaxed, all the strength of the whole body falls to the soles of the feet. Yongquan point on the sole of the foot is the beginning of the kidney meridian, from which kidney water gushes like spring water. Generally speaking, Yongquan point feels a little empty. We all know that the human body has the twelve meridians, and Yongquan point is called Zuxin. Many people know that foot massage can treat insomnia. The reason is that after rubbing the heart, the internal heat will drop to the kidney water. This is called Fire and Water ji ji, which can help people with incompatible heart and kidney to sleep. And we can also achieve this effect by standing piles and sinking gas into the spring. In this way, we put all our strength on the soles of our feet, and the more relaxed, the better. This is also a way to draw blood.

Time, place and direction of pile erection

Chinese medicine theory states that the flow of qi and blood in human body is different at different times, so strictly speaking, any kind of exercise, different seasons, different times, different directions and so on. There should be relative standing time and direction. But this is only theoretical. After all, who can meet someone of this level? (Staying piles is a way to blend in with nature. )

Therefore, when we are doing pile-standing exercise, especially in the primary stage, the influence of the time, place and orientation of pile-standing on human body can be ignored. However, when the natural space-time environment changes dramatically and the impact is easily felt, corresponding adjustments should be made. When exercising outdoors, you should pay attention to the fresh air, but avoid places with strong wind, such as trees, flowers, streams and lakes. If you practice indoors in winter, try to keep the air fresh. Such as sudden change of temperature, wind, rain, lightning, rain, snow and fog. This drastic change in exercise time should be avoided. In time, mental fatigue, physical fatigue, hunger and satiety. , should be avoided. At the same time, we should also pay attention to the fact that it is advisable to stand on the pile for exercise after half an hour before and after meals, and don't drink water immediately after standing, especially cold water. You should untie your hands before practice, and your belt doesn't matter. 5~7 am is more suitable for standing piles! This time period is suitable for most people, others can adjust according to their own conditions!

(Generally, you need a master to lead the way, especially some air-blown lesions. You can't be a simple person to avoid accidents. Especially taboo standing dead pile. What you get on paper is so shallow that you never know what you have to do. If you want to know how to climb the mountain road, you need to ask the person who goes down the mountain! )

The duration of each exercise.

As the saying goes, "a person's pulse runs three inches at a time, three inches at a time and six inches at a time." One day and one night, every 13,500 breath, pulse 50 degrees, depending on the body. "

In other words, human qi and blood should circulate around the human body 50 times a day and night. According to the calculation of 24 hours a day, it takes about 0.48 hours and 28.8 minutes for qi and blood to circulate completely in the human body. When we do exercise, it is generally best to have a complete blood circulation, which means that we must complete at least one blood circulation at a time, that is, 28.8 minutes, and be prepared for adjustment before we can enter the state. General exercise requires no less than 30 minutes, which is the reason. Repeatedly emphasizing the guarantee of each exercise time, readers should understand the truth, so everyone should pay special attention to the exercise time, which is also called Kung Fu in China vernacular, and it takes kung fu to exercise "Kung Fu".

Having said so much here, in fact, it needs to be explained that as long as you choose Gong Zhuang, you can master it flexibly according to your physical condition and hobbies, whether you start with "slightly higher piling for more than one and a half hours" or "low piling for half an hour", but we still recommend high piling because it is better than control, pays attention to health preservation and improves health, especially for people with poor physical fitness. You will gradually experience its power in "cleaning, tidying and conditioning" your body.

If you have any questions, you can leave a message in the comments section. When you see them, you will reply. How can you be sure that you have practiced correctly if you don't ask?

Regarding the pile method, there are three kinds of sitting and lying stations, and the station is the main one. The spine is the key to using the whole body strength. Boxing proverbs cloud, starting from the feet, transported in the spine, shaped in the hands.

It seems that the hand is hitting people, and the actual strength should come from the spine. When you can send a force from your spine, you will get a hug. It can be said that if you know how to use the spine, the average practitioner is probably not an opponent. Because the strength of your breath has a great relationship with your spine! In terms of martial arts, it is even a threshold.

When standing a pile, don't struggle with your back heel. Your body center of gravity is on the palm of your front foot behind your toes. The heel is empty. Like stepping on the ground, not stepping on the ground. Stand numb. Some parts of the body are uncomfortable, which may be related to the posture of standing. It should be comfortable. If you stand on a pile to a certain extent, you will feel angry and ignore it. Let nature take its course. Sometimes qi arches upward from both sides of the spine. Some people react strongly, while others react weakly.

The first requirement of standing pile is posture. Even in the view of modern science, these requirements of posture are in line with the natural laws of human body and are conducive to the operation of human qi and blood. We have to admire our ancestors very much.

The three principles of piling are looseness, quietness and naturalness.

Only when you relax can the possibility of five strains and seven injuries be minimized. Only by letting nature take its course, that is, qi and blood run according to their own laws, can we ensure that the body is not harmed. Relaxation, quietness and naturalness have become the general principles of traditional fitness. Although this general principle will partially and temporarily modify some exercise methods for specific purposes and functions of the human body, the final general principle will not change.

Loose, that is to say, under the premise of maintaining the correct posture, relax as much as possible.

Quiet means trying to keep your consciousness quiet or single-minded in the process of standing piles. Of course, it is also best to keep the environment quiet, so as not to affect the peace of mind.

Nature refers to operating in strict accordance with the requirements of the achievement method during exercise. The more natural the better. Don't artificially impose strength and ideas to help breathing and blood circulation in the body.

In the process of historical inheritance, people have summed up a set of simple and effective formulas, which are easy to master and remember, such as hanging on the top of the head, hanging curtains with eyes, holding the upper jaw with the tongue, smiling, pulling the back with the chest, sinking the shoulders and elbows, opening the legs with empty armpits, relaxing the wrists, sticking the tail, having a wide chest and a solid abdomen, and sliding the hips along the hips. We still follow the traditional teaching methods and apply these familiar sayings to talk about the requirements of standing piles for the details of the whole body posture.

Head and neck: head suspended, energetic, etc. This is a very vivid formula. That is to say, there seems to be a virtual rope hanging the head gently in the air at Baihui point on the head, which rotates lightly and will not produce additional pressure on the cervical vertebra. In this way, the cervical spine naturally maintains the best natural curvature.

We know that the nerves in the spine are extremely rich, and the central nervous system of the human body sends instruction feedback to the trunk through these nerves, and the top of the head is suspended. Because the best and most natural curvature of the cervical spine is maintained, the spinal cavity will not be deformed by external pressure, will not affect the nerves, and maintain the spinal cord flow.

Bad posture habits of the neck will cause nerve compression, brain malnutrition and other related situations, causing serious harm to the human body. If we experience it carefully, we will find that we are usually used to leaning our heads back slightly and our jaws leaning forward. This posture leads to excessive kyphosis of the cervical spine, and long-term bad habits make the blood supply of the neck muscles and muscles unsmooth, stagnant and distorted, which in turn oppresses the blood vessels and meridians passing through the neck, resulting in insufficient nutrition supply to the head.

A slight movement of the cervical spine will make you feel sore and uncomfortable. This is because of long-term bad posture, which leads to blood supply disorder or neck muscle strain. Some people will feel their necks rattle when they turn their necks, which is a sign that tendons and vertebrae are already stiff. Some teachers said that slightly closing the jaw is actually to achieve this requirement. Another teacher said that the neck slightly tilted to the collar of the clothes was also guiding us to do our best. (Simply put, it is to relax the second pulse of Ren Du and make it smooth. )

Face: Smile is the most relaxed and natural expression of human facial muscles. Smiling can also bring goodwill to others, which can also give you good field energy information. Smiling can make you feel happy and keep a good attitude.

Eyes: When exercising, we usually pay attention to inward gaze (that is, the gaze gradually moves from far and near until the skull retracts), and then our eyes droop, that is, our eyelids droop naturally like curtains, and there is no idea of closing them. Keeping this state of natural drapery is in line with the patency of local qi and blood, and at the same time, because the eyes have draperies, the eyes are not scattered, and it is not easy to be tempted by the outside world, and the mind is restrained.

As the saying goes, closing one's eyes is actually what Chinese medicine says: when the liver is open, closing one's eyes is reposing. There are some exercise methods, because of special reasons, or in order to avoid the inner complexity caused by closing your eyes, you need to open your eyes to exercise, but even so, you are required not to look around and be distracted, and you are also required to close your eyes again and calm your mind. Only in the practice with special effects is it required to close your eyes and guide.

Tongue: It is often said that the tongue is the top of the palate, but beginners are often nervous because they are not used to it. Therefore, we advocate that in the initial stage of the pile, it is not necessary to deliberately put the tongue on the palate, as long as it is naturally relaxed.

When you exercise to a certain extent, an automatic tongue palate may appear at a certain time because of the movement of qi and blood in the body. Even without this power, it is not too late to put your tongue on the palate when the pile is standing to a certain extent, the sublingual body fluid is spewing and you are swallowing suddenly. At this time, you can master the essentials of relaxation well, and you won't be nervous because you take care of the tip of your tongue.

Shoulders: Generally speaking, sinking shoulders is actually relaxing shoulders. The relaxation of shoulders has a characteristic, that is, the feeling of lengthening. That is, the elbow is pulled outward or downward. At this time, there will be a depression at the junction of the acromion and the acromion, which feels a bit like stretching the acromion. So tradition often puts heavy shoulders and elbows together.

Axillary: open axils, empty axils, open axils, etc. In fact, it is required not to clamp the underarm too tightly, but to relax the underarm like a small balloon that can be laid down in emptiness. In fact, if you sink your shoulders and elbows, you can feel the feeling of virtual armpits. Axillary opening is not only beneficial to the smooth flow of qi and blood in the shoulders and arms, but also relieves the natural oppression of the shoulders on the lungs, thus making the work of the lungs more natural and relaxed.

Elbow: When it comes to shoulder axils, it almost means dropping elbows, which means that at any time, no matter what posture and position, there must be an idea or trend of abduction and falling to lengthen the special warp tendons of shoulders and arms. This is a natural feeling.

Wrist: Straighten and relax. In the special exercise method, there is a requirement to stand up and step on the wrist, that is, when standing up, there is a forward idea or trend on the little finger side of the wrist, that is, the ulna.

Refers to: five fingers can stretch and straighten naturally, don't straighten hard. It is also important for our hands to pass through our fingers. Every knuckle is slightly bent, and then this force is extracted from our body. Because our blood vessels, the blood vessels farthest from our hearts, are in our fingers and toes. Our hands guide our strength, on the other hand, they also draw our spirit. Only when qi and blood can be achieved can our strength be achieved. Qi and blood can't reach, and neither can our strength.

Chest and back: including chest and back pulling. How to understand it? Imagine you are holding a big balloon. Keep your fingers as long as possible and want to hug and touch your hands. If bending over is the trend of chest and back folding forward, just like the trend of shoulder and hip folding, then pulling back with chest is like the trend of left shoulder and right shoulder folding, and the trend of left hip and right hip folding is the trend of body bending vertically. Of course, the trend mentioned here is a little intention and trend, not trying to achieve that effect. Because you can use force, which violates the principle of relaxation and nature.

It should be noted that the above is to let readers know what breasts are, not to ask everyone to work hard. It must be remembered that at any time, the only requirement for breasts is looseness. Including the chest is also for better relaxation of the chest.

Waist: Usually, when we stand upright, the area around the waist is bent forward. We need to protrude the life gate slightly backward when erecting the pile. To do this, we need to bend our knees slightly to meet the above requirements.

Its roots are in the feet, its strength is in the legs, it dominates the waist and walks on the fingers. So our waist is a very key part in the whole practice process. So in the pile, the key to the waist is to loosen the waist and relax our waist. Our whole limb movement, foot movement and hand movement are all connected by the waist, and we don't try to relax at any time.

When our waist is relaxed, the waist will protrude slightly backward and the lower abdomen will be slightly inward, but the lower abdomen should be relaxed. Sometimes it's time to relax our waist, or in the process of standing piles, our lower abdomen and waist will naturally be tense.

Hip: Hip should have the tendency or idea of rounding. You may not find it at first, but with your practice, you will naturally realize it.

Knee: I said before that in order to make the life gate slightly convex, you need to bend your knees to cooperate. Generally speaking, the degree of bending the knee is based on the fact that the knee does not exceed the toe.

In fact, during our practice of standing piles, every joint of our body is slightly bent. When our legs and knees are connected to our cola, our knees are taken out separately to discuss the slight bending of our legs (don't bend beyond our toes).

The so-called slight flexion means to bend slightly on the basis of standing straight, that is, to keep a slightly bent state. It doesn't need us to squat and bend hard, but it can't be straight. When our legs stand straight; Or when we squat and bend, our bones will affect our capillaries and the operation of our qi and blood to a certain extent, so we keep every joint slightly bent in the essentials of every movement, including grasping the ground with our fingers mentioned above.

Feet: down-to-earth, not false. The general piling method emphasizes that the feet are parallel to each other, but some special piling methods will have different angles. The center of gravity of the body falls on the feet. According to the requirements of different pile methods, the landing point is not consistent, but most of them are required to be in Yongquan area, that is, around the foot 1/3.

Toes: Landing naturally. Some special pile methods need hard excavation and need to be implemented according to specific pile methods. Generally, ten fingers grasp the ground, that is, ten toes are gently buckled on the ground, that is, the joints of each toe are slightly bent. But we often say that "intention is not hard", so we use consciousness to release this force, that is to say, go down to the ground and take root, just like a big tree, take this root down, and use our consciousness instead of strength, so we try our best to keep relaxed in muscles.

Sitting on hips: Hips occupy a very important position in our whole body, because the middle part of our whole body connects our legs, mainly relying on our hips.

We often say it again: "Being in it is peaceful and comfortable". Then keep the upper body upright, so that the crotch can't swing from side to side, and find the feeling of sinking, just like sitting on a stool.

Hips are prone to several problems, one is pushing forward, the other is leaning backward, and the other is swinging left and right, so these four directions cannot be the strength of hips, and the strength of hips can only be downward. Only when the hips are really down can our upper body stay upright. If our upper body shakes, swings from side to side, leans forward and leans back, then the problem must be the crotch.

Legs: Because of the bent knees, the whole weight of the human body is usually borne by the straight knees, and most of the strength is borne by the straight bones. After the knee is bent, the muscles and bones involved in bearing the weight are different, and at first they will feel more laborious or tired than when standing upright. At this time, the requirement for legs is important and loose. On the premise of maintaining posture and gradually exercising leg endurance, relax as much as possible, relax and then relax.

Breathing: It is generally required to breathe naturally and pay attention to breathing, but there is no need to artificially strengthen and change the state of breathing, except in the exercise method of special functions, there will be special breathing exercise methods.

Spirit: Without exception, traditional exercise needs a quiet spirit, relaxed mood, concentrated attention, and maintains a detached and pleasant state of mind. Don't do standing exercises when your mood changes dramatically.