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Chapter 75 vs. Shaolin Five

As soon as the competition ended, Shaolin abbot Shi Xing was about to deeply bow in front of the "Tai Chi Shaoxia", Gu Xiaolong hurriedly held it up, and no matter how hard the Shaolin abbot bowed, he just couldn't bow down. Shaolin abbot Shi Xing said in a deep voice: "Shaoxia is really a god, Shaolin Temple is willing to bow down, you give us the teachings of Shaolin disciples, we will definitely pass on from generation to generation, this is the essence of Shaolin martial arts in the future, we will run throughout, and strive to improve Shaolin martial arts." ”

Shaolin abbot Shi Xing continued: "There is no greater significance in the competition, but people have always had a good understanding of our Shaolin martial arts, and they have stayed in the understanding of foreign martial arts, in fact, Shaolin martial arts also has two internal skills, namely, 'Yijin Sutra' and 'Washing the Marrow Sutra', but because it has not been able to get a good inheritance for many years, therefore, only a very small number of older monks in this regard can still get a glimpse of the doorway, but they really dare not compliment, that is, they can only say a little peek at the door, I don't know if the young man can guide one or two? ”

Gu Xiaolong smiled slightly: "Shaolin's 'Yijin Sutra' and 'Washing the Marrow Sutra' are indeed very good internal strength methods, and it is precisely because they are internal strength methods that the people who practiced in the previous generation may have achieved great success, but whether his descendants can also achieve such a 'heart method' is the reason why many internal strength methods are lost." There is no guidance, the abbot master is too polite, please ask the abbot master to arrange Shaolin's masters in this regard. The two sides exchanged experiences. The key is the 'heart method'. I believe it will be beneficial to everyone. ”

Shaolin's "Yijin Sutra" was concluded in Tang Hao's book "Shaolin Wudang Examination" that the Yijin Sutra of the Yinzhai version of the Qing Daoguang three years was the work of Zining Daoren. His works have two prefaces and one prologue. One preface is in Tang Li Jing and the other is in the Southern Song Dynasty Niu Gao. Tang Li Jing said in the preface that Bodhidharma is from Liang Shiwei, facing the wall in Shaolin Temple. One of the two scriptures left in the Shaolin Temple in Songshan (the other is the "Washing the Pulp Sutra").

"Yi" is the meaning of adaptation, change, and replacement, "tendon" refers to the muscles and bones, fascia, and "Jing" has the meaning of guide and code. "Yi Jin Sutra" is an internal strength method to change the muscles and bones and open up the meridians of the whole body through the cultivation of dantian true qi. According to the requirements of the original exercises, you must first practice about half a year of internal strength: after reaching the inner strength, you can naturally produce the power of internal power of opening bricks and splitting stones without practicing any row of fighting skills when you are lucky, and if you practice with the "Yijin Jing" fighting technique at the same time, you can achieve the power of invincible divine power. Since the whole process of practice requires the guidance of the master, martial artists were too conservative in the past. It has never been passed on, and there are not many cultivators who have organic causes according to the original method. Most of the "Yijin Sutra" that has been circulated in modern times only takes the content of the guide, and it is different from the original exercises, and a variety of styles are derived. There are more than 60 versions of the Shaolin Temple "Yijin Sutra" alone. The more widely circulated is the "Twelve Potentials of the Yijin Sutra" compiled and edited by Pan Wei in the Qing Dynasty.

In the pseudo-Li Jing's preface to the "Yijin Sutra" in the fourth year of Tomorrow's Qi, he explained the naming and meaning of the title of the "Yijin". During the Jingde period of the Northern Song Dynasty (1004-1007), Daoyuan wrote the "Jingde Chuan Lantern Record" about the genealogy of Zen Buddhism, and there is a dialogue between Bodhidharma and his disciples. The so-called skin, flesh, bones, and marrow are all a kind of "metaphor", not a real reference, but a metaphor for the degree of comprehension of their Zen teachings. This pseudo-Li Jingxu derives from the sentence Bodhidharma said that the second ancestor Hui Ke "got my marrow", and derived Bodhidharma's theory that he passed on the "Washing the Marrow Sutra" to Hui Ke. And stressed that it is not "rambling". As for "easy tendons", this preface emphasizes the "tendons" to "connect the body." The importance of passing the blood. In the "General Commentary" of the main text of the "Yi Jin Jing", it is explained that "Yi" means "change", and "tendon" refers to the meridians of the human body; It is believed that the human body has an inside and an outside, and that "washing the marrow" can "clear its inside", "easy tendon" is "strong outside", and after washing the marrow and "easy tendon", you can experience the Buddha and enjoy a long life.

Some scholars have also pointed out that in the Song Dynasty, Zhang Junfang's Taoist book "Yun Ji Seven Signatures. Yanling Jun Xiuzhen Daluo has the saying of "easy marrow" and "easy tendon", and earlier can also find the origin in the Taoist immortal novel "The Inner Biography of Emperor Wu of the Han Dynasty" that appeared in the Wei and Jin dynasties. "The Inner Biography of Emperor Wu of the Han Dynasty" has a record of "one year of easy qi, two years of easy blood, three years of easy refinement, four years of easy pulse, five years of marrow, six years of bone, seven years of tendon, eight years of hair, and nine years of shape", which expresses an ideal of Taoism to practice qi and seek longevity. Therefore, "Yi Jin" originally belonged to Taoist thought, plus there was "Yin and Yang Method" in the "Yi Jin Sutra", which was massaged by young girls and young women, and even had content similar to Taoism's room surgery. At present, the earliest version of the "Yijin Sutra" is the ancient "Yijin Sutra" that was reviewed and printed by Yue Fei, a famous general of the Northern Song Dynasty, and was passed down from generation to generation by the famous martial artist Jin Jiazhou in Yangzhou.

The content of "Yijin Jing" includes the ideal effect that can be achieved by practice and the main content of specific practice methods, and the greatest influence on martial arts novels is the saying that the inner strength is brave and the outer strength is strong. Its "inner strength and bravery" mentioned that after practicing the exercise, "the divine power is born from the bones, and the work is done for a long time, and its arms, wrists, fingers, and palms are very unusual, and they are as hard as iron and stone, and their fingers can penetrate the belly of the cow, and the side of their palms can break the head of the cow", these are just "small skills"; After the "external strength of the gods" is practiced, "holding the city gate with your hand and lifting the tripod" is not strange. The martial arts novels from the Daoguang period mentioned the "Yijin Sutra", rendering the magical function of the "Yijin Sutra" after practice.

The Yijin Jing includes two training methods, internal and external, each with 12 potentials. The internal strength of the Yijin Sutra adopts the standing position, and the functions of the tendons and viscera are gradually strengthened by breathing induction in a certain posture. Most are used for resting force. It is advisable to breathe comfortably and naturally, and not to burst into breath.

In ancient times, there are 12 potentials in the posture and exercise method of Yi Jinjing, namely Wei Tuo offering pestle (there are 3 potentials), picking stars and changing buckets, landing on three plates, claws and bright wings, inverting nine oxtails, nine ghosts pulling swords, green dragon probing claws, crouching tiger pounces, bowing posture, work tail potential, etc.

The "Yi Jin Jing Outer Jing Diagram" points out: "All the external strength of the practice must be in a quiet place facing the east." Calm and concentrate. You don't have to exert force all over your body. It only needs to be used to penetrate both hands, and if you exert force, you will not be able to penetrate both hands. Each line has a formula, silently counts forty-nine words, and the next line is not interrupted. The first form of the line is consciously familiar with the laws of the mind, and the second form is practiced. The fast one is half a month, the late one is one month, and all kinds are familiar. Its force can penetrate the top of the head. This refining power refining qi is also the method of running easy tendons and veins. ”

The practice of the Yi Jin Sutra is as follows. The first potential: Wei Tuo offered the pestle to the first potential - the two arms bend the elbows, slowly raise to the chest into a holding ball posture, bend the wrist and stand up, the fingers are upward, and the palms are opposite (about ten centimeters away). This movement requires the shoulders, elbows, and wrists to be on the same plane, and breathe together for 8-20 times as appropriate. The trick is to be upright during the standing period, the ring is arched over the chest, the spirit is calm, and the heart is clear and respectful.

The second potential: the horizontal pestle - the two legs are separated. Shoulder-width apart, the soles of your feet are firm. Slightly loose knees; The hands are slowly stretched out from the chest to the sides; Standing palms, palms facing outward; Two current visions; The chest expands as you inhale, and the arms are pushed back; As you exhale, tilt your fingertips inward and prop your palms outward. Repeat eight to twenty times. The trick is: hang your fingers on the ground, open your hands, calm and calm, and stunned.

The third potential: palm support Tianmen - two feet open, toes on the ground, heels lifted; Raise your hands above your head, palms upward, middle fingers 3 cm apart; Sink your shoulders and bend your elbows, tilt your head, and look at the back of your palms. Lick the palate with your tongue and mix your nose evenly. When inhaling, use both hands to support as much as possible, and push down with both legs at the same time; As you exhale, relax your whole body and turn your palms forward and down. When closing the momentum, the two palms turn into fists, the back of the fist is forward, the upper body is forcefully retracted the two fists to the waist, the heart of the fist is to the body, and the heel is on the ground. Repeat eight to twenty times. The trick is to hold the heavenly gate in your palm and look up, and stand on your toes. The flanks of the legs are like plants, and he clenches his teeth and does not relax. The tongue can be used to lick the palate, and the nose can breathe and feel at ease. The two fists slowly retracted, and the force will be recalled.

The fourth potential: picking stars for fighting - the right foot moves slightly to the right front, forms an oblique figure with the left foot, and slightly sides to the left with the trend; Bend your knees, lift your right heel, sink your body towards the lug, and step on your right. The right hand is raised and straightened, the palm is downward, the head is slightly tilted to the right, and the eyes are looking up at the palm of the right hand; The left arm is bent at the elbow and placed naturally behind the back. When inhaling, push your head up and your shoulders back; As you exhale, relax your whole body and switch between the left and right sides. Five to ten times in a row. The trick is to cover your head with one hand, and pay attention to your eyes from the palm. Inhale frequently at the nasal end and retract the left and right sides forcefully.

Fifth Momentum: Inverted Nine Ox Tail Pose - Take a step forward with your right foot and bend your knee into a right lunge. Make a fist with your right hand, raise it to the front and up, and look at the fist with both eyes; Left hand into a fist; The left arm is bent at the elbow and hung diagonally behind the back. When inhaling, clench your fists inward, with your right fist tucked in to your right shoulder and your left fist hanging behind your back. As you exhale, relax your fists and arms to return to your original preliminaries. Then turn your body back into a left lunge, alternating between your left and right hands. Repeat 5-10 times with your breathing. The trick is to stretch the legs back and bend forward, and the lower abdomen is empty; The force lies in the two arms, and the eyes must be focused on the fist.

Sixth Potential: Claws and Bright Wings - Two feet open, arms raised in front of him, standing palms, palms forward, ten fingers forcefully separated, tiger mouth opposite, eyes angry eyes looking straight ahead, heels lifted with the momentum, with two toes to support the weight. Then the two palms are slowly separated, the upper limbs are raised in a word, the palms are standing, the palms are facing outward, and the heels are on the ground. When inhaling, stretch out your palms with dark strength and tilt your fingers back; As you exhale, relax the palms of your arms. Eight to twelve times in a row. The trick is: stand up and look angry, push your hand to the present; Forcefully retract the place, and the work must be completed seven times.

The seventh potential: the nine ghosts pull the horse and the knife - the toes are connected, and the heels are separated into a figure-eight shape; Stand with your arms crossed in front of your chest. Bend the elbow of the left hand backwards, put it behind you in a hook hand, and the fingertips are upward; The right hand is stretched back from the shoulder and elbow, and the left fingers are pulled so that the right hand is in a neck-hugging shape. Grasp the ground with your toes and lean forward as if you were drawing a knife. As you inhale, pull your hands firmly together and relax as you exhale. Left and right swapping. Repeat five to ten times. The trick says: bend the humerus on the side, hug the top and neck; Retracted from the head, Fu is fierce: left and right wheels, straight and quiet.

Eighth Momentum: Three-disc landing position - take a step to the left with your left foot and bend your knees to squat into a horse step. The upper body is straight, the hands are crossed at the waist, and then the elbows are bent and the palms are turned upwards, and the forearms are raised flat as if supporting a heavy object; After a moment's pause, turn your palms toward your lower shoulders and stretch your forearms out and relax, as if you are dropping a heavy object. The movement is carried out with the breath, and when inhaling, it is like holding an object: when exhaling, it is like releasing an object, and it is repeated 5-10 times. At the end of the exercise, the feet are slowly straightened, the left foot is withdrawn, and the feet are brought together to form an upright position. The trick says: the upper palate is firmly supported by the tongue, and the eyes are opened to inject the teeth; The feet are open and squatting, and the hands are as fierce as holding; The two palms are turned together, and the weight of a thousand catties is increased; Staring and shutting up, there is no oblique footing.

The ninth potential: the green dragon probe claw potential - two feet open. Raise your hands into fists to protect your waist. Reach out your right hand to the left front. Pinch your fingers into a hook hand. The upper body turns left. Rotate your waist from left to right, and make a horizontal circle with your right hand from left to right, leaning forward while exhaling: When you reach the left side of your body, straighten your upper body and inhale at the same time. Swap left and right, and the action is reversed. Five to ten times in a row. The trick is: the green dragon probes the claws. Left out from right; The monk follows the example, and the palm is plain; Forcefully around the shoulders and back, around the knees; The eyes are level, and the breath is quiet.

Tenth Potential: Crouching Tiger Pounce - Take a big step to the right with your right foot, bend your right knee and squat, and form a right bow and left servant leg pose; Lean forward with your upper body, support your hands on the ground, raise your head slightly, and focus on the front and bottom. As you inhale, keep your arms straight at the same time. The upper body is elevated and probed forward as much as possible, and the center of gravity is shifted forward; When exhaling. At the same time, the elbows are flexed, the chest falls, the upper body is retracted, the center of gravity is shifted back, and the momentum is ready to go. This is repeated, with the breathing of the arms flexed and extended, the upper body undulated, probed forward and retracted, like a tiger pounced. After five to ten consecutive movements, switch to the left bow and the right servant to perform the same movement as before. The trick is to squat on both feet and seem to be leaning, flexing and extending the left and right legs; Raise your head and chest to explore the future, and your back and waist seem to be flat; The snort is in and out, and the fingertips are supported by the ground; Descending the dragon and subduing the tiger immortals, learning the true form is also hygienic.

Eleventh Momentum: Bow Position - Feet open, toes buckled. Slowly move up to the left and right with your palms back, clasp the back of your head hard, and tap your fingers on the back of your head for a moment. Cooperate with the breath to bend the body; When inhaling, the body is straight, the eyes are looking forward, and the head is like a top object; When exhaling, bend down with your knees straight, and put your head between your knees with both hands in a bowing position, so that your heels do not lift your heels off the ground. Repeat eight to twenty times depending on physical strength. The trick is: hold the brain with both hands, hang the waist to the knees; The head only probes the crotch, and the mouth is more toothy; Cover your ears and teach you to be self-conscious; The tip of the tongue is still against the palate, and the force is on the elbow and bend.

The twelfth potential: the tail of the work - the legs are open, the palms of the hands are slowly raised from the chest to the top of the head, the palms are moved, the body is upright, and the chest is not protruding; Ten fingers crossed, wrist twist and palm up, palm to the up, leaning back, waist bent back, eyes up; Then the upper body is bent forward, the arms are lowered, the palms are pushed to the ground, and the head is raised and the eyes are raised. As you exhale, bend your body downwards with your heels slightly off the ground; As you inhale, stand up with your upper body on your heels and touch the ground; And so on twenty-one times. Finish: Stand upright, raise your arms sideways from side to side, flex and extend seven times. The trick is to stretch your knees and push your hands to the ground; Staring and holding your head high, concentrating; Twenty-one times; Stretch the humerus left and right, with seven as the ambition; Sitting even more, cross-legged and drooping; The mouth is focused on the heart, and the breath is in the nose; Stillness is the beginning, and the work is maintained.

The essentials of the exercises are as follows: 1. Wei Tuo offers the first potential of the pestle

(1) Formula: Standing up is under the right period, the ring is arched over the chest, the spirit is calm, and the heart is clear and respectful. (2) Action posture 1, prepare for pile work: stand with your feet parallel to each other, shoulder width apart, knees slightly bent, arms naturally drooping on both sides of the body, five fingers naturally close together and slightly bent, eyes level ahead, and then relaxed, gently closed, eyes like a curtain. The heart is calm, the god can be peaceful, the heart is cleansed, and the heart is clear and respectful. The whole body is relaxed from top to bottom on the head and neck, shoulders, arms, flat, chest, abdomen, hips, thighs, calves, and feet, and the joints and internal organs of the body are relaxed, so that there is no tightness in the body, no distractions in the heart, and the mind is adducted. Then do vipassana relaxation, adduction of the divine will, guide the qi and blood vipassana mud pills, consciously refresh the mind, clear as morning dew. Induce the breath downward, look inside the throat, and consciously relax the neck. Induce qi downward, look inside the small dantian, consciously open-minded, refreshed. Drain the qi downward, look inside the spleen and bones, consciously focus on the warm stream, and the stomach is comfortable. Induce qi downward, look down the dantian, consciously live in the fire and warmth, full of vitality, and the warmth in the abdomen. Induce the breath downward, look inside the perineum, and consciously relax the perineum. The breath is drawn down along the inside of the legs, and the inner view gushes out, and the infinite vitality gushes out from the sufficiency. 2. Arch your hands as your chest: the two arms are slowly raised forward, the palms are relative to the same width as the shoulders, the arms are straight, and then the elbows are bent, the elbows are naturally lifted down, the hands are slowly adducted, about a fist away from the chest, the tips of the two fingers are stacked, the thumbs are lightly touched, and the palms are inward. At this time, it is required to sink the shoulders and elbows, pull the back with the chest, sink the dantian, the tongue against the palate, and smile.

Second, Wei Tuo offered the second potential

(1) Formula: Hang your toes on the ground, open your hands, calm and stunned. (2) Action posture 1, connect to the upper potential, flip the palm to the lower abdomen, the fingertips are opposite, slowly lower in front of the body to the front of the lower abdomen, and at the same time induce the downward channel. The two palms are separated from the left and right, flip the palms facing up, and slowly lift them up to the side with the intention at infinity. The hands are slightly higher than the shoulders, the eyes are level ahead, the eyes are far away, the tip of the tongue is put down, the waist is loosened, the hips are loosened, the toes are gripped, as if to take root, the whole body is relaxed, the heart is calm, distracting thoughts are eliminated, and the fate is abandoned.

Third, Wei Tuo offered the pestle to the third potential

(1) Formula: Hold the gate of heaven and look at it. Stand on tiptoe. The force is like a plant. clenching your teeth and not relaxing; The tongue can be born to touch the palate, the nose can breathe and feel at ease, and the two fists are slowly withdrawn, and the force will also be heavy. (2) Action posture 1, palm support Tianmen eyes up: connect to the potential, raise the arms, palms opposite, flip palms to the slu, ten fingers opposite. Tongue against palate, look up at the sky, see nine days away, heel lifted, toe on the ground. 2. Bow down the palms and breath: the palms are flipped downward, the elbows are slightly bent, the head is straight, the eyes are level ahead, the tip of the tongue is lowered, and the two bodies are slowly pressed down in front of the lower abdomen. The divine will was withdrawn from outside the nine heavens, and penetrated from the white meeting point above the head. Trail the throat, spinal cord to the tail lube, and along the legs to the spring. When descending, the foot follows to the ground.

Fourth, pick stars for fighting momentum

(1) Formula: Cover your head with both palms, then inject your eyes from the palms, inhale frequently at the end of your nose and breathe, and forcefully retract your left and right eyes. (2) Action posture 1, both hands to cover the head: the right hand is slowly raised to the right side of the body, the palm is facing the sky, the five fingers are bowed to the left, and the left arm is close to the door. Tongue against palate, look up at the back of the hand, look through the back of the hand above the nine heavens, and stretch the body up and down in both directions from the door. 2. Bow down and breathe: turn the right palm to the lower part of the body, bend the elbow, head straight, the tip of the tongue is naturally lowered from the upper palate, the eyes are level with the front or slightly closed, and at the same time, 'the spirit returns to the body'. After a long period of practice, when I practiced continuously with both hands, I had the feeling of 'people in qi, qi in people', and the inside and outside of the body. Loosen the waist, then the left palm Lao Gong acupoint qi, and the above formula 'bow palm through the qi', can be referenced. The left-handed movement is the same as the right-hand movement, but the left and right movements are reversed.

Fifth, pull the tail of the nine bulls upside down

(1) Formula: The legs are stretched back and bent forward, the lower abdomen is relaxed, the force lies in the two arms, and the eyes must be paid to the fist. (2) Action posture 1: Take a step to the left with your left foot to form a left lunge. At the same time, raise your left hand into a fist with a fist slightly above your head, the center of the fist inward, and bend your elbow. The forearm is slightly more angled than the upper arm at a right angle. The elbows are not more than the knees, the knees are not more than the feet, form a semicircle, and the legs look at the left fist. Make a fist with your right hand, stretch your elbow backwards, center your fist backwards, and form a twisted neck, called a screw neck. Loose shoulders, both shoulders should be flat and smooth. The back is straight, the waist is slumped and the buttocks are closed, the chest is slightly contained, the qi is hidden in the lower abdomen, the snort is evenly adjusted, and the tip of the tongue is lightly touched against the palate. 2. The two fists of the air conduction are relaxed into a half-clenched fist. The tip of the tongue is lowered from the upper palate, the shoulders and waist are relaxed, the left hand is exhaled, and the eyes are closed. Qi enters from the Tianmu acupoint, and runs through the cerebral marrow, spinal cord, and bone marrow of the legs, and reaches the Yongquan acupoint of the two feet. 3. Turn to the right, the same as the previous formula, but the left and right are opposite.

Sixth, out of the claw bright wings

(1) Mantra: Stand up and look angry, shake hands to the front, and forcefully withdraw the place, and the gong must be completed seven times. (2) Action posture 1, clenching the fist to protect the waist by the first potential to prepare the pile work, the upper body leans forward, the arms are loose in front of the body, the two hands are clenched into fists, slowly lifted from the front of the body, placed on the waist, and the heart of the fist is facing up. At the same time, with Shunqi, the body is straight, the chest is stretched, the tip of the tongue is lightly touched to the palate, teenagers, young and strong people or those who are aiming to enhance their strength, raise and clench their fists. 2. Turn the two fists into palms, slowly push forward, and at the end of the line, the palms are facing forward, the wrists are flexed, the height is shoulder level, and the eyes are level with the fingers, extending and far. 3. Loosen the wrist, empty palm, ten fingers slightly bent, elbow bent, both hands slowly withdrawn to the chest, the sea water is still wet, the eyes are slightly closed, the tip of the tongue is lightly touched against the palate, and the breath is slowly inhaled.

Seventh, the nine ghosts pull out the sword

(1) Formula: Bend the humerus on the side, hug the top and neck, retract from the head, the force is violent, the left and right wheels, and the body is straight and quiet. (2) Action posture 1: The back of the right hand, the palm facing outward, is placed on the waist. Raise your left hand over your head, bend your elbow against your pillow and hold your head, press your fingers on your right ear, and open your left armpit. At the same time, the head, neck and back are twisted to the left rear, and the right heel is seen. Touch the tip of your tongue against the roof of your palate and pause for a moment. 2. Twist the body and look sideways. The eyes stretch out and out. The tip of the tongue touches the palate, and the body is straight and calm. Slowly drop your hands along the front of the body to restore the pile work. Actions 3 and 4 are the same as 1 and 2, but the left and right are reversed.

Eighth, the three-plate landing potential

(1) Formula: The upper palate is firmly supported by the tongue, the eyes are opened and the teeth are injected, the feet are open and squatting, the hands are pressed as fiercely, the two palms are turned up, the eyes are stared at and the mouth is closed, and the foothold is not oblique. (2) Action posture 1, the same as the first type of preparatory column gong, bend the waist and squat, at the same time the two palms are divided to the side of the hips, the fingertips are facing the left and right sides (slightly forward), the tiger's mouth is round, the eyes are forward, and the extension is far away. The top is empty and the bottom is solid, the chest is solid and the abdomen is solid, the waist is loose and the buttocks are tightened, and the lower abdomen is stored in the qi. It is necessary to achieve a flat top, a flat shoulder, and a calm heart. Those who practice the Void Meditation Gong can close their eyes and concentrate their minds, and the Bronze Bell Qigong is born from the comparison style, so it can also be practiced separately. Stretch your legs and lift them up, like holding a thousand pounds. At the same time, the tongue is against the palate, the eyes are level with the eyes, and the whole body is relaxed. Bend your knees and press down (resume the horse's step squat) with breathing. Squat three times repeatedly. Those who are young and strong should squat in full. Stand up and move slowly. At the same time, clench your fist and raise it.

Nine, the green dragon probes the claw potential

(1) Formula: Qinglong probe claws, left from the right, the monk follows, the palm is flat, the strength is around the shoulders and back, the knee is closed, the eyes are flat, and the breath must be quiet. (2) Action posture - the upper body is slightly bent. Make fists with both hands, slowly lift yourself forward, place them on your waist, and inhale with the center of your fist facing up. The tip of the tongue touches the palate. The right fist is against the Zhangmen acupoint with the fist surface, the left fist is raised above the head, and the waist is slowly bent to the left side, so that the left waist is fully contracted, and the right waist is extremely extended. With the palms facing down, the tip of the tongue lightly touches the palate. Breathe naturally, looking at the left palm. Squat with your knees bent. Flip the palm of the left hand upwards, keep the back of the hand a little away from the ground, and arc along the ground from the left, in front of the radius, to the outside of the left foot; The right fist turned into a palm and fell, and at the same time, the body also turned right, and the two fists were clenched. Stand upright, and the left palm is raised at the same time as the left chapter door acupoint. The right-hand movement is the same as the left-hand movement, but the left and right movements are reversed.

Ten crouching tigers pounce on the food situation

(1) Formula: Squatting with two feet like leaning, bending and stretching the left leg to be more close, raising the head and chest to explore the forward potential, the back and waist are also like a flat, the breath is far in and out, the fingertips are supported by the ground, the dragon and the tiger are immortal, and the straight shape is also hygienic. (2) Action posture - the upper body is slightly bent, the hands are clenched into fists, and the body is slowly lifted forward, the elbows between the waist and the palms are facing up, and the body is straight and the chest is stretched. Non-stop, two fists along the chest to the mouth and hand, the center of the fist turned inward, and at the same time bent the knees, bent the hips, slightly squatted to build momentum, with a deep and long inhalation. Step forward with your left foot and take a left lunge with your left foot, while your arms are rotated and your palms are stretched forward and down, your palms are as high as your chest, and your eyes are on your hands. Exhale with a 'ha' sound while flapping. Without stopping, lean forward, waist straight, exhale the remaining breath in the chest, and press both hands to the sides of the left foot. Raise your head slightly upwards and keep your eyes level and far away. Far into the distance. The first two movements should be coordinated. Stand still on your feet, sit back and clench your hands into fists and lift them up along your left leg. The other actions are the same as those mentioned above. Do this 3 times, the left foot is withdrawn, and the right lunge is the same as the left lunge, but the left and right are reversed.

11. Bow down

(1) Formula: Hold the brain with both hands, hang down the waist and knees, probe the crotch with the head, bite the teeth more, cover the ears and listen to the cold, adjust the vitality and leisure, the tip of the tongue is still against the waist, and the force is in the elbow and double bend. (2) Action posture - the arms are straight, the side of the body is raised above the head, the back is looking at the sky, the head and neck are straight, the elbows are bent and the hands are hugged the back of the head, the palms cover the ears, the elbows are open, and the shoulders are parallel. The upper body is bowed in front of you, with your head lowered, about in front of your knees. Don't bend your knees, breathe slightly, and cover your ears with your palms. Flick the back of the head (near the Fengchi point) with the fingers (index, middle, and ring fingers) alternately with both hands 36 times each. Slowly stretch your waist and stand straight, first twist your waist on the left side, and then twist your waist to the right side of the waist, 7 times back and forth, do not move your feet, your waist is straight and your eyes are loose, your knees are straight and not stiff, the tip of your tongue is naturally lowered, and you are smiling. After turning your body to the center, lift your heels, while raising your hands from the back of your head above your head, and raise your palms in the shape of a sky, fully stretch your body and inhale.

Twelve, off the tail

(1) Formula: Stretch your knees straight and push your hands to the ground. Staring and raising the head, concentrating on one mind, getting up and pausing one, twenty-one times, stretching out the brain left and right, taking seven as the ambition, sitting and doing work, cross-kneeling and heavy eyes, mouth in the heart, breath in the nose, quiet is up, and the work is ready. (2) Action posture - both hands are raised above the head on their own sides. Put your palms together, lift your top, stretch your waist, stretch your arms, and lift your heels to the top of your lungs. Hit the ground with your heels firmly on your feet and your palms down to your chest at the same time. The ten fingers are crossed and flipped with the palms facing outwards, and the arms are stretched out with the front. Turn your palms down, slowly descend to the crotch in front of you, bend forward, and continue to press down to the ground. The knee cannot be bent, and if it is not reached, it cannot be forced. When pressing down to the end, raise your head and touch your tongue against the palate. Bow down and repeat three to five times. Over time, the palm can gradually get closer to the ground, and the waist is as soft as a child. Turn your waist to the left, keep your feet moving, only your left foot becomes weak, your right leg becomes solid, and your right knee is slightly bent. At the same time, keep your hands crossed and move along the ground to the outside of your left foot. Keep your arms extended, raise your head from the left, palm up, look up at the sky, twist your waist 180 degrees to turn to the right, slowly bend over to the right, press down to the outside of the right foot, if you don't reach it, you can continue to pitch three to five times, and then gradually get closer to the ground. When you press down on the outside of your right foot for the last time, stretch your waist and raise your arms above your head. Then twist his waist and turn to the front. The palms come together and slowly lower to the chest. The two palms are slowly separated, the ten fingers are opposite, press down, the two hands are separated, and naturally hang down next to the two hips, and restore the momentum of the preparatory pile. Two heels rise and fall three to twenty-one times. (To be continued......)