Complete tutorial of Ba Duan Jin

Answer 1

The following is the complete tutorial of Health Qigong Ba Duan Jin:

* * 1. Prepare for battle **
1. * * Action essentials **
- Step forward with your left foot, shoulder width, bend your knees and squat down with your palms in front of your abdomen. He had to be at ease, breathe naturally, be calm, and guard his dantian. When the two arms are raised sideways, the palms are facing back, and when the palms are 45 degrees to the side of the body, the palms are turned forward; When the arms are held in front of the abdomen, the spine is raised, the chest is relaxed, the abdomen is filled, the waist is relaxed, and the buttocks are relaxed.
2. * * Mistakes and Ways to Correct Them **
- Easy to make mistakes: shrug your shoulders when you raise your arms sideways; lift your elbows when holding the ball, lift your thumbs up, and tilt the other four fingers to the ground.
- Correct method: When the two arms are raised sideways, sink the shoulders and elbows. When holding the ball, loosen the wrist and relax the fingers. The fingertips are opposite and the thumbs are flat.

* * Two, two hands supporting the Sanjiao of heaven **
1. * * Action essentials **
- When the two palms go up to the chest, turn over the palm support, relax the chest and stretch the body, look up at the hands; When stretching and pulling, the lower jaw is slightly retracted, the head is pushed up, and there is a slight pause. The spine is pulled up and down, and the strength is generated from the spine and reaches the two palms. When the two palms fall, the waist should be loosened and the hip should be lowered, the shoulder should be lowered and the elbow should be lowered, the wrist should be loosened and the fingers should be relaxed to maintain the middle of the upper body.
2. * * Breathing coordination **
- When the hands are up, inhale; when the hands are stretched, hold your breath; when the hands are down, exhale.

* * 3. Open the bow left and right like shooting a condor **
1. * * Action essentials **
- The two hands drew the bow from the chest to the sides, and then fell from the sides in an arc. The movement started from the horizontal level and took the semicircle as the path. In the square, it reflected the strength of the bow when drawing and the beauty of the softness when retracting.
2. * * Breathing coordination (Take repeated movements as an example)**
- Hold your wrist, inhale, draw your bow, step forward, and exhale (repeat this breathing several times to coordinate with the movement).

* * 4. Single action is needed to regulate the spleen and stomach **
1. * * Action essentials **
- With one hand raised up and the other pressed down, the body maintained a neutral position and pulled up and down.
2. * * Breathing coordination (Take repeated movements as an example)**
- Up, inhale; down, exhale (repeat many times).

* * Five, five labors and seven injuries, look back **
1. * * Action essentials **
- Turn your head back, keep your body steady, and keep your eyes on your head.
2. * * Breathing coordination (Take repeated movements as an example)**
- Inhale when you turn your head, exhale when you turn your head (repeat many times).

* * 6. Shaking his head and wagging his tail to dispel the fire in his heart **
1. * * Action essentials **
- The upper body leaned forward, then rotated to the front left and then to the front right. During the rotation, the waist should be flexibly rotated, and the head should swing with the body.
2. * * Breathing coordination (Take repeated movements as an example)**
- Inhale as you spin to the left, exhale as you spin to the right (repeat many times).

* * Seven, both hands climb the feet to strengthen the kidney waist **
1. * * Action essentials **
- With the fingertips of his hands down, he bent down to reach his feet and tried to stretch the muscles at the back of his waist and legs.
2. * * Breathing coordination (Take repeated movements as an example)**
- Inhale as you bend over, exhale as you stand up (repeat many times).

* * 8. Gather your fists and glare to increase your strength **
1. * * Action essentials **
- He clenched his fists and glared. He had to punch with strength and maintain his balance at the same time.
2. * * Breathing coordination (Take repeated movements as an example)**
- Fist, inhale; fist, glare, exhale; grasp, inhale; retract, exhale (repeated many times).

* * Nine, the seven upheavals and all kinds of illnesses behind are gone **
1. * * Action essentials **
- He put his feet together, raised his heels, and then gently lowered them. He shook his body and relaxed his entire body.
2. * * Breathing coordination (Take repeated movements as an example)**
- Inhale as the heel is raised, exhale as the heel is lowered (repeat many times).

When practicing Ba Duan Jin, in the beginner stage of the movements, one should focus on natural breathing. Don't deliberately pursue the fine, uniform, deep, and long breathing. Don't deliberately pursue the coordination of breathing and movements. Don't let breathing become a psychological burden. As the practice progressed, he gradually mastered the principles of movement and breathing, such as rising and falling, opening and closing, storing and exhaling, etc. In terms of thoughts, in the early stages of practice, the thoughts mainly focused on the key points and specifications of the movements; in the improvement stage of the cultivation method, the thoughts mainly focused on the characteristics of the movements and the coordination of breathing; in the proficient stage of the cultivation method, the thoughts were coordinated with the breathing and movements, so that the body and spirit were in harmony, and the mind and qi were in harmony.

While waiting for the TV series, you can also click on the link below to read the classic original work of "Dafeng Nightwatchman"!