The fourth type of dragon circled.
Essentials] Wave your arms and lean out, step back, shake your waist and fear your hips, and raise your head and knock your wrist.
Movements) prepare the posture as before (Figure 62). Take a big step to the left with your left foot, turn your upper body 90 degrees to the left, stretch your waist, arch your left leg forward into a big servant step, and keep your right leg straight. At the same time, the left arm is raised and thrown back from the inside out, and the right arm is raised diagonally upwards with the palm to the left, looking straight ahead (Fig. 63). Next, the upper body is bent forward so that the chest touches the front of the thigh, the left arm continues to be tilted back, the right arm is swung forward, and the wrist is folded inward so that the palm is up as if touching the ground (Fig. 64). Then, move the back of the right hand along the ground from left to right (Fig. 65), then bend over the head and upper body to the right, turn the back of the right hand upwards and then parallel to the chest (Fig. 66), then tilt the head and lower the waist in the direction of the right arm (Fig. 67), and then return to the lunge before the left leg to become a large servant step, and the left side of the movement ends. The right side is the same as the left side, but in opposite directions. Do it once on the left and right to complete the exercise.
times] are incremented by cycle.
Breathe] Inhale when standing upright, exhale when leaning out with the left leg, inhale when leaning down, exhale when leaning down and hovering with the arm, and return to the open process as inhalation.
Thoughts) Ruan inhales and sinks into the dantian, and the exhalation is sent to the tips of the fingers, and the cycle repeats itself, continuously. Note: Movements such as waist shabu and leaning back should be slow and steady. The waist should be coordinated with the hand, with the waist as the axis, and the body rotation type is flexible and easy with the waist. The whole set of actions should be done in one go. The fifth style of the two dragons to absorb the beads [essentials] raise the inner ring of the hand, wipe the cheeks straight down, stand tall and bend the waist, squat and knees to hold. Prepare for the same position as before. Straighten your legs together.
Thoughts) with the inhalation of the abdomen sinking dantian, with the exhalation to the fingertips, the cycle repeatedly, continuously.
Note: Movements such as waist shabu and leaning back should be slow and steady. The waist should be coordinated with the hand, with the waist as the axis, and the body rotation type is flexible and easy with the waist. The whole set of actions should be done in one go. The fifth style of the two dragons to absorb the beads [essentials] raise the inner ring of the hand, wipe the cheeks straight down, stand tall and bend the waist, squat and knees to hold. Prepare for the same position as before. With your legs straight, move your hands upwards from the sides of your body, palms up, inverted wrists when you reach the top of your head, and place the backs of your hands on your temples on the left and right sides of your head (Fig. 68). Then, the back of the hand is lowered down the cheek (Fig. 69), then through the armpit, and firmly inserted down on the outside of both flanks (Fig. 70), and then along the outside of the thigh and calf, and then again.
Insert it down to the outer ankles of both feet and squat down at the same time. Turn your palms with your palms facing down. The joints of both wrists are facing each other outwards at the same time, and the hands are moved upwards from the side of the body, palms upward, inverted wrists when reaching the top of the head, and the backs of the hands on the left and right temples when reaching the sides of the head (Fig. 68). Then, the back of the hand is lowered down the cheek (Fig. 69), then through the armpit, and firmly inserted down to the outside of the flanks (Fig. 70), and then along the outside of the thighs and calves, continue to lower to the outer ankles of the feet, while squatting down. Turn your palms with your palms facing down. The two wrist joints are facing each other at the same time from the outer circle for inhalation, the legs are upright and the beads are lifted up for breath-holding, and the hands are folded into the lower abdomen for exhalation.
Thoughts) When you inhale for the first time, you want to go down the essence of the dantian and go up along the middle palace to the mud pill palace, when you hold your breath for the first time, you want to keep the middle dantian (Jizhong acupoint), and when you exhale for the first time, you want to go down the essence of the dantian along the middle palace from the mud pill to the perineum and then down to the soles of the feet (Yongquan). When you inhale for the second time, you want to take out the essence of the ground in the palm of your hand (Lao Gong acupoint) and gather it in your hand, when you hold your breath for the second time, you want to hold the essence of the ground in your hand, and when you exhale for the second time, you want to moisten the dantian.
Note) When the hands are inserted down along the side of the body, the force and qi are emitted from the palm, and the palm should have a feeling of heat swelling, and the waist should be straight, accompanied by a slight bone pushing sound of the spine. When squatting, loosen your waist and lower abdomen, and your qi sinks. Hold your breath for a long time, exhale quickly, inhale deeply, slowly and long, and you must master the rhythm.