Wudang Baduanjin Section 1: Raise your hands to dredge the triple Organs
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Wudang Baduanjin Section 1: Raise your hands to dredge the triple Organs Hello everyone, Baduanjin has been announced by the official Baduanjin has the effects of relaxing muscles and promoting blood circulation and strengthening internal organs Friends who don’t know how to practice can follow me together In the first section of Wudang Baduanjin both hands to pinch the Dantian area The heels are close together, and the toes are splayed out Cross the fingers of both hands and raise the tremor Flip your palms up and push up hard to inhale enough Seeing the back of the hand, penetrating the Laogon Exhale while returning to normal Rotate to inhale and back to normal exhale Every joint from hand to foot must be twisted Left and right three times as a group, do at least three groups Friends with good physical conditions can increase the difficulty by raising your feet while turning The effect will be better Back shoulder clip, lift up the waist to relax While pulling up the tibia Let the internal organs hanging on the spine also get a stretch Mainly exercise upper, middle and lower triple energizer It’s actually the internal organs The appearance is eight Void Two elbow, two armpits, two hips and two popliteal fossa.
Wudang Baduanjin Section 2： Open the Bow shooting the Eagle
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Wudang Baduanjin Section 2： Open the Bow shooting the Eagle This section mainly strengthens the cardiopulmonary function It has a good prevention of shoulder-clamp and knee joint diseases Now start practicing , open both sides of the hands Bend the knees and drop the hips in a horse stance Cross your hands on your chest, the outer hand is: fist The hand inside is: palm Open in slow motion with a bow Then once again, pull one string, hold the bow with one hand at the same time inhale So that the left and right cycles are repeated Each of the left and right is a set of 3 times, Practice the movements to be proficient first Then slowly cooperate with the breathing, open and inhalation Close your hands and exhale, Inhale through the nose and exhale through the mouth The action essentials: index finger up, numb the index finger Feel palm fever As standard Take the base of the outer palm and the elbow of the other hand as the distal points A very important acupuncture point is called Chuanzhong acupoint, between the breasts Taoists call it middle dantian,to dredge the lung meridian, to improve the cardiopulmonary function With the opening and closing of the action, Tanzhong is also stimulated by stretching and pulling Put both hands back to the lower abdomen and DanTian will guard for a moment
Wudang Baduanjin Section 3： Lift your one hand to regulate spleen and stomach
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Wudang Baduanjin Section 3： Lift your one hand to regulate spleen and stomach. Mainly promote gastrointestinal peristalsis Treat vomiting, diarrhea and abdominal distension etc. Hold the dantian with your hands pinch Ziwu and hold your hands to Tanzhong acupoint Touch the sky with one hand, press the ground with the other Stretch out, inhale enough Open the spleen and stomach Rotate the body and left and right hands swap positions When the body returns to normal, push up and press dow Change to the other side While rotating the body You can pull to the liver and gallbladder meridian on both sides The five elements regenerate and restrain each other, wood restrains soil To regulate the spleen and stomach, first regulate the liver and gallbladder This section: Alternate left and right, do 12 times By stretching expiration and inspiration After practice, there are symptoms of burping and farting this is a good thing Practice tips: between the two breasts, Tanzhong point Zhongwan Point is in the middle of Shenjue Point 中脘穴在这段至关重要 Zhongwan Point is very important here 申拉到中脘可以促进足阳明胃经的能量循环 Stretching to the Zhongwan can promote the energy circulation of the Foot–Yangming Stomach Meridian When practicing: press the palm base, Support each other up and down Separate thumb and index finger,the five fingers relax Close your posture: Return to the DanTain
Wudang Baduanjin Section 4：Look behind to heal the organs injured
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Wudang Baduanjin Section 4：Look behind to heal the organs injured This section deals with the injuries of our five internal organs and seven kinds of emotional over-activity There are 3 movements in this section The first movement is the palm facing up.Arm external rotation Open it hard and look backward This is the key to every action Go to the extreme, three taps Turn around and exhale, change to the other side Note: Shoulder blade clamping The second movement: palms facing down, arms internally rotated The body remains the same, just changed hands Keep the left and right movements consistent The third action: press down with both hands, fingertips outward Rotate your body and Pull your head up as much as possible while turning Close your posture: Hold back the pubic area 注意细节：脚的内裸是三阴交 pay attention to details: the inner bare of the foot is Sanyinjiao This is a longevity point It is fully stimulated when turning Rotate the feet, knees, hips, shoulders, and neck simultaneously The upper limbs are also the same The three movements push up from external rotation Turn inward and press down To stimulate the Dazhui point at the back of the neck、head Look backward as far as possible Follow me,shake your body to invigorate heart meridian in the next section
Wudang Baduanjin Section 5：Shake your body to invigorate heart meridian
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Wudang Baduanjin Section 5：Shake your body to invigorate heart meridian Look at the complete action first Two feet open, in a big horse step Put your hands on the knee joints and turn from horse to lunge At the same time rotate the body Take the Baihui point on the top of the head to the tip of the upper and lower ends of the tail Lead and drive the spine of the body Large rotation, lunge step and horse step to change the center of gravity Three circles on the left and right as a group, do two groups It's practice is to shake the body Pull the blood vessels in the neck by shaking your head, and the Dazhui point at the back of the neck While turning, use the Baihui point on our head to draw a circle Swing the body: it is the exercise of the lower limbs The center of gravity is lowered The hips are fixed, the pelvis is rotated Enhance waist strength by swinging the body The kidney water is enough, invigorate heart meridian are naturally removed Practice points: The heart should be lower than the kidneys when turning Lower the chest and regulate the quality of sleep If you think the action is too simple Flexible friends can make a lunge into a pounce to increase the difficulty The effect of conditioning the invigorate heart meridian will be better Closing posture:Back to preparation Posture Follow me,The next time will be Lifting heels for seven times to protect you from all the aches
Wudang Baduanjin Section 6: Lifting heels Bump down for seven times to avoid all the aches.
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Wudang Baduanjin Section 6: Lifting heels Bump down for seven times to avoid all the aches. Let’s practice the sixth section of today Hold the dantian in your hands, move your left foot out, slightly wider than your shoulders, place your palms on Laogong point Put it on the center of the back waist Breathing method is nose inhale and mouth exhale Inhale enough, raise your head back Exhale halfway, tap three times to get up Exhale the other half and cycle Practice the movements before cooperating with breathing After finishing lean backward, do forward Open hands to reach fingertips Straighten your legs and inhale enough Exhale forward and exhale to your feet Get up and inhale, rest your hands from your feet and legs to your chest, open the sides to the power reachs your fingertips Do both forward and backward movements seven times each The magnitude of the movement should be gradual So as not to strain the body Pay attention to details and retract your hips when you bend forward Keep your back straight and dive down Exercise the waist, from the lumbar spine to the cervical spine when you get up The spine is pulled up section by section, and the chin is pulled back Stimulate the back meridian Closing posture:Return to the DanTain
Wudang Baduanjin Section 7: Clenched fist and opened eye help to gain your power back
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Wudang Baduanjin Section 7: Clenched fist and opened eye help to gain your power back Let’s first talk about an essential point This is very important when practicing This section is the movement of horse step punching Practice as two sets of fast and slow They mainly regulate the liver and increase strength So when you strike and close your fists Rubbing the ribs on both sides to make a punch Be sure to clenched fists Chinese medicine believes that the liver governs the grasp and hidden the soul If your grip power is strong Then your liver function will be good Start practicing, open your feet and slowly bend your knees into a 90° position as horse step Fist with both hands on waist From fist to shoulder, adding strength Slowly spin out punches and closing Pull back slowly Liver resuscitates the eyes Eyes wide open and look into the distance Stimulate the liver and gallbladder Use the power of pushing the mountain when punching When reclaiming fists, you must use the force of pulling nine cows Practice the movements to be proficient first, and then cooperate with the breathing Exhale when punching, and inhale when closing punch Nose inhale and mouth exhale This is the first set: six punches slowly The second group must hit six punches quickly On the contrary, breathe well, relax the whole body Hold a hollow fist and look into the distance Strike and squirt quickly, with both punches at the same point If you think the action is too simple You can open the step to lower the center of gravity Add a wrist wrap when closing the fist, the effect will be more significant Closing posture:Return to the DanTain
Wudang Baduanjin Section 8:Hands on toes to strengthen waist and kidney
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Wudang Baduanjin Section 8:Hands on toes to strengthen waist and kidney First look at the action,open your feet Slightly wider than your shoulders,put your hands behind your waist Pay attention that the palms of your hands are close to the waist of the kidney Rubs up and down with very large amplitudes Until the waist is relaxed Then both hands slowly fall along the outside of the leg Go through the instep of the instep and raise your head By a small margin, But you need three hard clicks Get up with your hands on the inside of your hips Fall on the outside and rise on the inside, do 6 times, or more Practice the movements to be proficient first, and then cooperate with the breathing Take a deep breath and fall slowly, slowly spit it out Lift your head and inhale,three clicks Exhale, get up and inhale Nose inhale and mouth exhale, there are two acupoints inside and outside the ankle Behind the outer ankle of the foot, Kunlun point belongs to the bladder meridian Taixi point behind the medial malleolus, belonging to the nerve When practicing, be sure to hold them to better exercise to the kidney meridian and bladder meridian Closing posture:Return to the DanTain
