Yi Jin Jing

【Practicing Method】

Wei Tuo, a patron saint in Buddhism, is said to have amazing powers. The pestle is a weapon used by Wei Tuo. The first three positions of this set of exercises are mainly based on the respectful, solemn and solemn action process when Wei Tuo presented the pestle to the Buddha.

Stand naturally, with your feet together naturally, your whole body relaxed, head up, your eyes slightly closed, and your tongue lightly lick your palate; your elbows should be bent on the pituitary side, your fingers should touch the outer thighs and bend slightly, and your abdomen should be slightly retracted. The knees are slightly erect. This is the meaning of "righteousness". Then breathe backwards, silently counting 12 to 24 times. Turn the palms of your hands from bottom to inside.

Raise your arms upwards. When you raise your arms, your palms and fingertips gradually close together, and your arms are bent into a pillar shape until your hands and chest usually stop, with palms facing inwards. At this point, the qi has just been inhaled, and the qi reaches both arms and palms with conscience.

Then, gather the two palms toward the chest, and when they reach the Tiantu point, turn the palms into the palms down. (Picture 1-4) Swallow the qi, press both hands to the front of the dantian, and then exhale.

Stick the Laogong acupoint with the left hand on the pubic area, and grasp the back of the left palm with the right hand for 3 to 5 minutes. (Picture 1-6) When the dantian is feverish and fluid is produced in the mouth, swallow the fluid in the mouth and send it into the dantian and breathe 12 to 24 times in reverse abdominal style. This means that "the spirit is calm, the mind is sincere and the appearance is respectful."

2. Wei Tuo Erxian 韦驮二献杵

【Practicing Method】

Undertake the upward momentum, loosen both hands, inhale, press down firmly with both hands to the bottom of the ilium, and then exhale.

Then, turn the palms of both hands at the same time, cooperate with inhalation, lift from the lower abdomen to the chest.

Rotate the forearms inwardly, with the palms facing each other, fingers facing upwards, palms facing each other, 3 inches apart (1 inch is about 3.3 cm) apart. While exhaling, turn your palms from the inside to the outside, and the fingertips point up. , Palm forward.

As you breathe in, keep your palms strong and push it forward slowly until your hands are level with your shoulders.

After exhaling the breath, inhale again, spread the palms to the left and right, slowly stretch them flat, palms down, until the arms spread out into a flat shoulder.

Immediately close your breath, sit with your wrists and palms open, eyes wide open, stare straight ahead, and at the same time lift your heels, so that the forefoot or toes of your feet are supported on the ground (for beginners use the forefoot), the legs and knees are straight, both palms Support left and right.

After reversing the abdomen for 12 to 24 times, land on both heels, put down both hands, and rest calmly.

3. Wei Tuo Sanxian 韦驮三献杵

【Practicing Method】

Close the two hands together in front of the pubic area.

Then, with inhalation, lift the front of the chest with the fingertips of both palms facing each other, turning the palms from the inside out at the same time, with the palms facing up, and the fingertips facing each other, as if holding a heavy object, lift up the top of the head, and then look up.

After exhaling the breath, rotate the arms inward, turn the palms of the wrists and turn the palms downwards, look at the Laogong acupoint with the second eye, clenched teeth, and lift the heels. The whole body strength is supported by the forefoot of the feet, and the body is stable and unshakable , Tongue and palate, use nasal breathing to do reverse abdominal breathing 12 to 24 times.

After a few breaths, make a fist with both hands and slowly fall down to the waist, cooperate with inhalation, land on the heels, lift the elbows upwards, and clamp the two armpits, like a heavy object. Stop with two fists 3 inches from the waist, and take a few breaths together. For each breath, two fists and axillary are tightened once, a total of 49 times.

Then let go, loosen your body, and breathe naturally. This is the practice method of the last two phrases.

4. Reach for the stars 摘星换斗

【Practicing Method】

This gesture means that you want to take off the sky star, stretch your body and stand on your heels when you reach out to climb the stars. The sense of mind grabbed the Star Dou and took it off hard.

The back of the left palm is attached to the Mingmen point on the waist, and the right palm is stopped in front of the lower abdomen.

While inhaling, slowly raise the right hand upward through the left side, palm down; move the left palm up, press the back of the palm against the right Jiaji acupoint, raise the head, and focus on the right palm.

Then he closed his breath, raised his heels, supported the forefoot, and clenched both hands firmly at the same time. The two fists forcefully have the meaning of pulling down, and the forefoot of the two feet helps the body to support the body.

Then, loosen the body and exhale, change to raising the left hand, making a fist and pulling in the same way as the right hand.

Turn left and right for 24 times, put your hands down, press Laogong acupoint on your left hand on the dantian, and press Laogong acupoint on the back of your left hand with your right hand, and adjust your breath 12 to 24 times with reverse abdominal breathing.

5. Pull the nine oxtail backwards 倒拽九牛尾

【Practicing Method】

This momentum is meant to pull the nine cows hard. To pull means to pull. The force of the nine cows is too great. If you can't pull it, turn your back to the cow, grab the tail of the cow and pull it in the opposite direction.

Adjust the breath and press the palm down to under the ilium.

Turn your upper body to the right, move your right foot forward half a step, make an empty fist with both hands, and raise your left fist forward to the right with flexed elbow until it is parallel to your eyes; move your right hand back close to the root of your right leg, 5 inches away from the Huantiao point, stand firmly Inhale through your nose, while your right leg is slowly straightened as you inhale; your right hand and upper body slowly move backwards, and the knee joint of your left leg is naturally bent, forming a right-high virtual step.

Then exhale, and at the same time bend the knee joint of the right leg forward, move the left hand forward together with the upper body, straighten the left leg, touch the ground with the left toe, pay attention to both arms and fists, and focus on the left fist. Exhale and inhale like this and practice back and forth 12 times. Turn the upper body to the left and raise the right fist to parallel to the second eye. The left leg is arched and the right leg is stretched. The action is the same as the right, except in the opposite direction. Practice 12 times with one breath and one breath.

6. Spread out the claws 出爪亮翅

【Practicing Method】

The claws in this position mean that the palms are stretched forward; the wing-opening means that the two armpits are stretched out.

During the action, cooperate with inhalation, make a fist with both hands to the ribs, close the breath, gather all your strength, and make your armpits vigorous. After a few breaths for about 1 minute, release your fist into your palm and exhale the breath.

Then cooperate with the inhalation, turn your palms from the inside to the outside and erect your palms, with your fingertips pointing upwards, palms forward, and Laogong acupoint contained.

Then, stand up straight, buckle your ten fingertips slightly, and use both palms penetrating force. When you breathe out, your palms are like pushing a heavy object, and slowly push forward until your hands are parallel to your shoulders. At the same time, gritted your teeth and stared straight. Ahead.

Then, with inhalation, slowly retract both hands into the pattern shown in Figure 1-30. Repeat this operation 7 times and put your hands down.

After calming down, close your eyes slightly, use your nose to inhale evenly and slenderly, raise your hands through the left and right sides, turn your palms over the top of your head, and press down along the midline of the Ren Vessel until your palm reaches your chest. The breath is just full, and swallow into the abdomen as you press the palm; after the palms reach under the ilium, exhale the breath.

7. Nine ghosts draw the sword 九鬼拔马刀

【Practicing Method】

In this gesture, the saber is slanted on the back. When taking the knife with the backhand, hold the sheath in one hand and the handle in the other, and pull the knife forcefully.

Lift both hands up to the ribs.

With nasal inhalation, turn your right palm from inside to outside, palm up along the chest, through the face, and then around the back of the right ear, move your hand to about 1.5 inches from Dazhui and make a fist with the center of the fist facing the Dazhui point; at the same time, the palm of the left hand Move up, left and back, move to about 1.5 inches from the right lung acupoint, make a fist (fist center is backward), and close the qi at this time.

Then, turn your head slightly to the left, looking squint at the left shoulder; at this time, the right hand intends to grasp the handle of the knife, and the left hand grasps the scabbard; the right hand pulls the knife upwards, and the left hand pulls the scabbard downwards. Repeat the practice 12 times.

After the right hand is drawn 12 times, change to the left hand drawing style. The action method is the same as the right hand drawing method, except in the opposite direction. Practice 12 times.

Then loosen the fist and loosen the body, calmly and rest.

8. Three sets of landing 三盘落地

【Practicing Method】

This momentum is intended to fall to the ground in the upper, middle and lower three plates of the human body, all of which are concentrated on the toes of the two toes, and the body is stable like a tiger on a dragon.

Stand with your feet in small horoscope steps.

While inhaling, hold both hands from the midline of the abdomen, palms down; when holding to the top of the head, raise your head and focus on the palms.

Close the qi, rotate the wrist with both palms, bend the elbow and arm downward, and apply force to the whole body.

Turn the palms of the left and right hands and press down to the sides of the knees, and the legs are slightly bent into a small figure eight. When squatting, the heels are lifted and the toes are resting on the ground; the lower back is straightened, aiming at the pubic area, gritted teeth, staring at the front ; The two palms form a horoscope and hold downward, and then exhale the breath.

The posture remains the same. When you inhale, turn your palms up (about at waist level), and when you exhale, hold your palms down firmly. After 49 breaths and 49 breaths, place your feet flat on the ground with your hands from your knees. When you descend like a moon to the heels of your feet, straighten your legs and hold your hands in front of the pubic area.

Rest calmly and adjust your breath 12 to 24 times with reverse abdominal breathing.

9. Blue Dragon Claw 青龙探爪

【Practicing Method】

This posture mimics the movement of the legendary "dragon" when probing the claws; in fact, it is the method of drawing a circle by hand.

Hold two fists around his waist.

While inhaling, raise the right fist to the outside of the right breast, extend the toes, turn the right fist into the palm, flip from right to left, palm down, stretch to the left, and inject the right arm with the intent to inhale. fingertip.

After the breath is full, close it, open the five fingers of your right hand, buckle your fingertips into a ball shape, with your palms inside; straight arms down to the left foot, two knees straight, and your waist leaning forward. When the right hand reaches the left instep, swipe to the right instep, turn the palm and wrist with the right paw to the outside of the right foot, clasp your fingers and make a fist.

Then lift the fist to close the waist and exhale the breath with the nose.

Then do the left hand again, the action essentials are the same as the right hand, except in the opposite direction.

10. Crouching Tiger 卧虎扑食

【Practicing Method】

This gesture is based on the action of the tiger stretching its waist. The lying tiger wants to hunt prey, and its posture is no different from the posture of the tiger stretching its waist. Some people renamed this posture to "hungry tiger rushing for food" or "evil tiger rushing for food", and the true meaning of the original work is lost. Taking the form of a crouching tiger in your gong means that your hands and feet will not leave the ground, while hungry tigers and evil tigers are desperately hitting when they rush to eat, and they will inevitably fly into the air.

Turn your upper body to the right into a right lunge, with your palms down, your fingertips forward, and stop above your right knee.

Then, the tips of the fingers touch the ground, and the center of gravity is on the right foot; inhale, the body moves backward at the same time, the right knee joint is bent about 80 degrees, the left knee joint is bent about 90 degrees, the left toe touches the ground, and the center of gravity falls on the left foot. Keep the tips of your fingers from the ground.

Then, move your body forward, cooperating with your exhalation. Inhale when the action is retracted, and focus on the prey that is supposed to be captured. (Picture 1-48) Extend and contract like this, exhale and inhale, practice 12 times in total.

The upper is the right pose, then the left pose is practiced. The left pose is the same as the right practice, but the direction is opposite.

After the action is completed, stand up and straighten your legs, stand shoulder-width apart, stick Laogong acupoint with your left hand on the pubic area, press Laogong acupoint with your right hand on the back of your left hand, adjust your breath, practice inverse abdominal breathing 12-24 times.

11. Reload CrossBow 折躬

【Practicing Method】

This gesture is taken as a bowing posture.

Extend your hands from the pubic area to form your palms, turn your thumbs forward, palms upward, and move to the left and right sides.

At the same time, lift up and bend both elbows; press Laogong acupoints with both hands tightly on the ears, and hold the Yuzhen and Shuangfengchi acupoints with ten fingers of both hands. While inhaling, touch the middle fingers slightly and straighten the legs. .

Then, the upper body slowly bends forward, the head bends down, the chest is bent forward to press the knees, facing the ground, the knees are straight, and the head is lowered as far as possible between the knees, while the two palms tightly cover the ear holes. Don't let the sound be heard.

After natural breathing for 12 to 24 times, he slowly got up and stood upright with his hands still holding his head. After resting for a while, relax both palms and inhale from the front of the chest to stop under the iliac bone, and swallow the body fluid in the mouth with the full breath into the pubic area, holding it for a while.

12. Hair loss flop 掉尾

【Practicing Method】

Cross the ten fingers in front of your abdomen with your two palms. While inhaling, raise your hands to the top of your head, palms facing up, and rotate your forearms inward to stretch your arms as far as possible.

Then, drop both palms, turn the palms while falling, make the palms face down, press down along the front of the body, try to make the palms touch the ground, lean the upper body forward to bend forward, extend the knee joints straight, and make the feet into the inner figure, head Stand straight up, stare straight ahead, breathe 12-24 times naturally.

13. Crocodile Swing the tail

14. The White ape steals fruit

15. The Black ape steals fruit