The ancients said, "The spirit and spirit are intangible things, and the muscles, bones and flesh are the tangible body", so it is necessary to "practice the visible as the invisible support, and cultivate the invisible as the tangible auxiliary, which is one and two, and two and one". The purpose of practicing Zhuangdan Gong is to integrate the invisible essence and spirit more closely with the tangible muscles, bones and flesh, from the internal organs to the internal organs, to the limbs and bones, and even to the hair, teeth and claws, all of which form a whole through the mind and qi.
Strengthening the right and dispelling evil is the key to this, and improving the practitioner's body's resistance and immunity is the ultimate goal. "Neijing" says: "Righteousness is stored in the body, and evil cannot be found in", "Where evil is gathered, its qi will be empty". The fullness of righteousness lies in the consciousness of qi and qi to force, which is called the inner triad (heart and mind, mind and qi, qi and force), which refers to the unity of essence, qi and spirit. Hands to feet, shoulders to body, called the outer triad.
Type 1 Double Dragon out of the hole.
Essentials] Hold your hands up, inhale up and down and exhale, breathe into your fists, and regulate pranayama as a whole.
Movement) Stand upright, breathe evenly, and perform shaking and relaxation exercises for all parts of the body from top to bottom (Figure 45). The mood is in the best state, eliminating distracting thoughts, and at the same time, the head and neck have a feeling of going up, the tongue is against the palate, the levator anus is closed in the crotch, and the intention is to keep the dantian for a moment. This is a preparatory action. After that, take a step to the left with your left foot slightly greater than your shoulder. Bend your elbows and raise your wrists inwards so that your palms turn into fists, with the center of your fists facing upwards, and your fists at your sides (Fig. 46).
Then squat into a horse-step position with both legs half-squatting, and at the same time cross the palms of the two fists in front of the knees, with the right arm inside, the right hand caressing the left knee, the left arm on the outside of the right arm, and the left palm caressing the right knee (Fig. 47). Flip your palms into a hollow fist with your forearms crossed into a hollow fist, raise it to your chest, and then withdraw your fists so that the center of your left and right fists are facing your shoulders (Picture 48), then slide your wrists inward along the armpits to your waist, with the center of your fists facing outward (Picture 49), and then plant your fists straight down (Picture 50). Finally, stand with your legs upright and bring your fists back to your waist to complete a combo exercise.
Frequency) according to the ** series to do only 3 times, if a single practice can be increased by each time.
Breathing] Holding fists from the open to the waist is inhaling, exhaling when the horse steps crossed, placing the two fists on the shoulders for inhalation, and exhaling when the fist falls on the side of the body. When you inhale for the first time, you think about the subtle qi in nature, and the subtle qi in the ground is continuously introduced into the lower dantian from the Baihui acupoint on the top of the head and the spring acupoint on the bottom of the feet at the same time, so that the abdomen is full (convex belly); When you exhale for the first time, you want to go down the tips of your fingers and toes (concave belly). When inhaling for the second time, the qi of heaven and earth gathers the dantian again, and when exhaling for the second time, I want to grasp the ground with five toes, fill the instep of the foot, run through the fist, stare at the eyebrows, and rush to the crown in anger.
Note that the movements should be skillful and natural, and at the same time, the hands, eyes, body, method, and steps should be coordinated, flexible and slow, and done in one go. The muscles of the whole body relax when you inhale, and the muscles of the whole body tense when you exhale. When doing the two-handed straight fist movement, it is required to clench the teeth and look forward with the eyes open.
Function) This is the practice of using qi to urge force, quickly increase the qi in the dantian, and strengthen the qi channel. With the help of the material elements of the space, through the methods of "exhalation" and "guidance", it plays the role of promoting lung qi and exhaling the old and absorbing the new.