Baduanjin has a long history and can be divided into standing Baduanjin and sitting Baduanjin. This set of eight-segment brocade on the bed belongs to the sitting eight-segment brocade, which is characterized by massage action.
I. Basic requirements
(1) posture: Ba Duan Jin on the bed can be done sitting on the bed, sitting in a chair or lying down, and can be tailored according to the situation and place. But whether sitting or lying down, it is best to massage naked (or naked upper body and limbs). If you insist on exercising at ordinary times, you will be in good health from spring to summer to autumn and winter, and you should insist on sitting naked when it is cold. By doing so, you can not only get the massage effect, but also play a certain role in air bath. If you usually lack exercise or are in poor health and can't adapt to the cold stimulation, you can lie under the bed and do it. However, at this time, some actions can't be done or can't be done well (such as rubbing feet and washing legs). ), but it doesn't matter, it can still produce certain effects. Sitting or lying down to see personal health, you can't force it, otherwise it will cause diseases such as colds and be bad for your health.
When lying flat, the head should be raised on the back, the soles of the feet should be dressed and sat up, and the waist and eyes can be rubbed with one hand on the side in turn.
(2) Idea: After lying on your back or sitting, you will get rid of distractions, close your ears, open your eyes, stay calm, and focus on your navel, that is, you will only think about your navel and nothing else. The navel is located in the middle of the abdomen, and the abdomen is the place where the viscera are mixed, so it is very important to stay here.
(3) Breathing: After the posture and mentality are adjusted, you can take several deep and long breaths. Breathing is carried out with natural abdominal breathing.
There are two main types of abdominal breathing: one is that the abdomen is concave when inhaling and the chest is bulging at the same time, which is called reverse abdominal breathing; The other is that the abdomen protrudes when inhaling, while the chest contracts, and the abdomen contracts when exhaling. This is called natural abdominal breathing. Both kinds of abdominal breathing are ok, but it is best to use natural abdominal breathing at first, because reverse abdominal breathing is more intense. People who are in good health may also mix the two (breathing with reverse abdomen first, then breathing with natural abdomen, or breathing with natural abdomen this time and breathing with reverse abdomen next time).
Inhale with your nose while breathing, and lick your palate with your tongue at the same time; Exhale through your mouth and put your tongue down. Breathe like this eight or nine times (one breath and one inhalation is once, the same below). Breathing should be gradual and even, gentle and slender, comfortable and relaxed naturally.
When practicing this skill for the first time, you can breathe three to five times first, and then gradually increase the number according to your ability. If you want to practice more, you can increase it to three times a day and gradually increase it to 80 times each time. However, when increasing the number of times, we must step by step according to personal health; Especially those who are weak and sick, they should be more cautious, otherwise the diaphragm will fluctuate violently when breathing, which may hurt the internal organs.
When breathing, the indoor air should be fresh. If the indoor air is not fresh (for example, it is too late to take a breath in winter), you can do the eight-segment brocade directly without taking a deep breath. After the action, get dressed and get up, you can go to a place with fresh air to make up.
After taking a deep breath, when doing eight-stage brocade in bed or six-stage work under bed. Breathe naturally all the time, without any intention of commanding.
Second, the basic movements
The first stage: dry bath
In order to be easy to master, this work is divided into eight small parts. This kind of exercise has the functions of promoting blood circulation, dredging meridians, flexing limbs and joints, and promoting gastrointestinal peristalsis. After finishing this work, I feel comfortable and refreshed, and I can get more remarkable results.
(1) Bathers-put your hands together and rub them. Hold the back of your right hand with your left hand and rub it hard. Then press the back of the left hand with your right hand and knead it for more than ten times (one for the left and one for the right) (Figure 1).
According to the meridian theory of traditional Chinese medicine, the Sanyang meridian of the hand runs from the hand to the head, and the Sanyin meridian of the hand runs from the chest to the hand. The hand is the starting and ending point of the three yang meridians of the hand and the three yin meridians of the hand, so the dry bath begins with the hand. Rubbing hands can make the qi and blood on the hands harmonious, and the fingers are sensitive, which is helpful to smooth the meridians and facilitate future work.
(2) Wash the arm-press the palm of the right hand tightly on the inside of the left wrist, then rub it up to the shoulder along the inside of the arm and down to the back of the left hand from the outside of the arm. Rub it repeatedly for more than ten times (Figures 2 and 3), and then wipe the right arm with your left hand for more than ten times (one after another).
There are three important joints on the arm, which are just the arteries of the meridians. A little discomfort will affect the whole body activity. The function of bath arm can promote joint flexibility, prevent joint inflammation, dredge meridians and prevent arm pain.
People suffering from arm cold pain can add this work, and the number of times can be increased to dozens or even hundreds, and the curative effect is more obvious. However, if the arm is hot and swollen due to inflammation, don't do this work.
(3) Bath head-press your hands and palms on your forehead, gently rub them down to your chin, then turn them over and rub them to your ears behind your head, and gently brush them to your head, even to your forehead. At this time, * * * a dozen times (Figure 4 and Figure 5).
Then, gently rub the hair roots of the whole head with your fingertips or nails for ten to twenty times. Then use two thumbs to stroke from the vicinity of the temple to the top of the head and to the back of the head, that is, draw down with five fingers together and stroke to the back of the neck, counting once. Doing this more than a dozen times will help lower blood pressure. If the blood pressure is too high, it can be increased for about 30-70 times (Figures 6, 7 and 8).
According to the theory of traditional Chinese medicine, the head is the master of the whole body, which is connected by all yang and all veins, so special attention should be paid to its maintenance. Bathing in the head can promote the rising of yang, the harmony of various pulses, and the persistence of qi and blood, so people who take a long bath are still ruddy and wrinkle-free.
Hair follicles are connected to the ends of blood vessels. Gently rubbing your hair can improve the blood circulation at the head end, not only dispel the hyperemia of blood, but also help to prevent cerebral hemorrhage, guide blood upward and overcome cerebral anemia. Because rubbing hair can directly activate its physiological function, it is possible to regenerate hair if you rub it frequently.
(4) Eye washing —— Hold your hands lightly into fists, bend your thumb, wipe your eyelids with the back of your thumb for ten times (Figure 9), then wipe your temples on both sides with your thumb for ten times, and then wipe them in the opposite direction for ten times; Finally, pinch the middle part of the eyebrows with the thumb and forefinger of the right hand and pull it for more than ten times. At the same time, stroke the left hand down to the nape of the neck for more than ten times, and change hands for more than ten times (Figure 10).
According to the theory of traditional Chinese medicine, the function of the eyes is related to the five internal organs, so the pupils of people with kidney disease will darken. Washing the eyes can make the blood and blood in the eyes smooth, keep the muscles plump, and there will be no drooping eyelids in old age. In addition, it also plays a certain role in preventing myopia and hyperopia.
There are many capillaries near the temple, where friction can dredge the meridians and resist the invasion of cold; It makes people feel particularly comfortable and helps to treat headache and dizziness.
Pulling the middle part of the eyes can make the virtual fire in the eyes overflow and help prevent eye diseases.
(5) Nose washing-the thumbs of both hands are slightly bent, the other finger is lightly clenched, and the back of the thumb is rubbed up and down along the upper and lower sides of the nasal bone for ten times (up to the lower part of the eye and down to the nostril side); It can be increased to more than 30 times in winter or when the weather suddenly gets cold. When you wipe your nose, you can wipe it up or down with both hands, or you can wipe it down with one hand and wipe it up with the other hand crossed. Next time, once (figure 1 1). Wiping both sides of the nose can make the blood in the nasal cavity unobstructed, keep the temperature normal, warm the inhaled air, and protect the lungs from the stimulation of cold air, which naturally helps to avoid coughing and prevent colds. According to many people, practicing this skill really helps to prevent colds.
(6) chest washing-first press the palm of your right hand on the top of your right breast, with your fingers down, and push it to the root of your left thigh; Then push the left hand from the upper part of the left chest to the root of the right thigh with the same force, so that the left hand and the right hand cross each other and push for more than ten times (Figure 12 and 13).
When lying down to do this job, you can first press your right hand on your left breast, finger up and rub it hard to the root of your right thigh; Then press your left hand on the right breast, finger up, and rub hard to the root of your left thigh; One left and one right is once, and you can wipe it for more than a dozen times in a row.
(7) leg bath-first hold a thigh root tightly with both hands. Rub down to the ankle and then back to the thigh root. Rub up and down more than a dozen times (up and down once). Wipe your legs in the same way (Figure 14). If you find this rubbing method inconvenient, you can also rub your thighs and calves separately.
Leg is the backbone of upper body, with three joints, and it is the main vein of Foot Sanyang Meridian and Foot Yin San Meridian. Therefore, foot bath can make joints flexible, strengthen leg muscles, help prevent leg diseases and enhance walking ability.
(8) Knee bath-press your palms tightly on your knees and rotate outward together for more than a dozen times. During human activities, your knees bear the most weight, with more striated muscles and cartilage ligaments and less blood vessels, so you are afraid of dampness and cold, and are prone to strain. If you can rub from side to side often, you can raise the temperature of your knees, expel the cold, and exercise your bones and muscles, thus enhancing the function of your knees and helping to prevent intractable diseases such as arthritis.
The second paragraph: Ming and ancient days
Press the two ear holes tightly with the palms of both hands, and tap the occipital bone (cerebellum) with the three fingers of both hands for more than ten times. Then press the ear hole with the palm of your hand, press the occipital bone hard with your fingers, and then suddenly lift it away, and open and close it repeatedly for dozens of times (Figure 16, 17). Finally, insert two middle fingers or index fingers into the ear hole, rotate them three times, and then suddenly pull them out, counting as one time, and so on * * * for three to five times (Figure 18 and 19).
The occipital bone behind the head is the intersection of the twelve meridians Yang Meridian and the location of cerebellum, so tapping can refresh the mind and enhance memory, especially after getting up early or fatigue.
Both ears have vestibular and other nerve devices leading directly to the brain, so opening and closing the eardrum can strengthen hearing and prevent ear diseases.
The third paragraph: roll your eyes.
Sit up straight, straighten your waist, turn your eyes to the left five or six times, and then look forward for a while; Turn right five or six times and look ahead for a while.
This work looks very simple, and it doesn't seem to have much effect if it is rotated left and right for ten times. But experience has proved that as long as you do it twice in the morning and twice in the evening and practice for a long time, you will get unexpected good results.
Paragraph 4: Knock on your teeth.
Calm down first, shut your mouth gently, and then knock your upper and lower teeth thirty times.
Teeth are not only the ends of bones, but also directly related to bones and muscles, and also closely related to the activities of internal organs such as stomach, intestine, spleen, kidney and liver. Therefore. Doing this work often can strengthen teeth and promote the function of digestive system.
The fifth stage: drum washing
Close your teeth. If there is something in your mouth, rinse your mouth with your cheeks and tongue 30 times. When gargling, more body fluids (saliva) will be produced in the mouth. When the body fluid is full, swallow it slowly in three bites. There may not be much body fluid at the beginning of training, but it will increase after training for a long time.
This work mainly produces more body fluids in the mouth to help digestion. Physiological research has long proved that saliva has the function of detoxifying immunity and helping digestion. The ancients attached great importance to the function of body fluid, so it was very reasonable to use "saliva on the tongue" as the word "living" when creating words.
The sixth paragraph: rubbing your waist and rubbing your eyes.
After the hands are heated, next to the waist eye, rub down to the tail forcibly, and then rub back to the place where the arm is bent, this time; * * * Rub vigorously for 30 times (Figure 20).
The waist and eyes are located in the veins (that is, the meridians around the waist), which are also where the kidneys are located. They like warmth best and hate cold most. After rubbing the waist with the palm of your hand, it will inevitably emit heat, which can not only warm the waist and eyes, but also enhance the kidney function, dredge the meridians, keep the waist straight and not bent for a long time, and prevent low back pain. Some people have low back pain, and after rubbing it for hundreds of times, the sweat stops, which has received certain curative effect.
The seventh paragraph: rubbing the abdomen.
If you have gastrointestinal discomfort or chronic gastrointestinal diseases, you can do abdominal exercises. The practice of men's abdominal exercises is: the left hand is akimbo or placed at the root of the left thigh (the position of the hand is not limited when doing supine), and the right hand starts to rub from the lower left of the heart socket, and then rubs it to the right through the umbilicus abdomen, where it is still reduced once and rubbed for 30 times. Then put your right hand on the hip or the root of your right thigh and rub it with your left hand for more than 30 times. The rubbing method is the same as above, but in the opposite direction (Figure 2 1, 22). Gently rub your abdomen. Because this job is time-consuming, people without gastrointestinal diseases can not do it, or just rub it for five or six times.
The direction of intestinal peristalsis is certain, from top to bottom; The existence of the intestine in the abdominal cavity is hovering and has no directionality, so the abdomen can be rubbed left and right for 30 times. Long-term adherence to rubbing the abdomen can not only enhance the gastrointestinal digestive function, but also help to treat various gastrointestinal diseases. The reason for this is that when wiping the chest and abdomen, the internal organs and diaphragm are subjected to external pressure, so they rise and fall, which enhances gastrointestinal peristalsis, strengthens the activities of various organs and systems, and has a vigorous metabolic function, thus enhancing the functions of internal organs, gradually eliminating lesions, and naturally achieving the purpose of rehabilitation. Practice has proved that some people have cured some gastrointestinal diseases after rubbing their stomachs for a long time.
Because of women's physiological characteristics, women do things differently from men. Palm fever, left hand akimbo (thumb in front, four fingers in back), right hand palm rotating from the heart socket to the lower left, once a week, can be rubbed dozens of times. Then the right hand rested on her hips, and the palm of her left hand rotated from the navel to the lower right, passed through the lower abdomen (pubic margin) and returned to the original position once, and rubbed for dozens of times. The friction parts of the left and right hands are different: the right hand rubs between the navel and the heart socket, the direction is to turn to the lower left, and the left hand rubs under the navel and the lower abdomen, and the direction is to turn to the lower right. Women who practice this skill for a long time can strengthen the viscera, help digestion, regulate menstruation and gather qi.
Paragraph 8: Rub the soles of your feet.
Warm your hands and rub your feet for more than 80 times (Figure 23). The heart of the foot belongs to the kidney meridian of foot-shaoyin. This meridian starts at the heart of the foot and ends at the chest, which is the place where turbid qi drops, so rubbing here can guide kidney deficiency fire and upper body turbid qi to drop, and can soothe the liver and improve eyesight. It is especially effective to rub the soles of your feet after washing them.
Take eight steps to practice.
1, Ningshen meditation: sit cross-legged, with straight head and vertical neck, eyes looking straight, shoulders loose and armpits empty, waist straight, hands lightly grasped, and placed at the front thigh root of the lower abdomen. Ask to sit still for 3-5 minutes.
2, holding Kunlun: the teeth are tapped for twenty or thirty times, and when the saliva increases, it is called "swallowing body fluid". Then cross your hands and slowly lift them from the front of your body. Press your palms on the occipital bone through your head, hold the occipital bone forward with your hands, and push the occipital bone backward at the same time, so that the muscles at the back of your head can move in a relaxed way. Do this for a dozen breaths.
3. Finger tapping on the jade pillow: Connect the above method, cover your ears with your hands, put your forefingers on the jade pillow points on both sides, then put your forefinger on the back of your middle finger, slide down, and tap the jade pillow points slowly with the elasticity of your forefinger to make your ears pop. This is a dozen hits on the jade pillow.
4, slightly swing Tianzhu: the head is slightly lower, so that the muscles of the head remain relatively tight, and the head is frequently rotated left and right with the neck of the "head corner". So slowly shake Tianzhu point left and right about 20 times.
5. Jingmen Moxibustion: After taking a few deep breaths naturally, breathe for a short time, and then rub the Shenshu points on both sides with your hands for about 20 times.
6. Left and right windlass: conjoined, with hands forward from the waist, feet horizontally extended, fingers separated and slightly flexed, hands arched upward from the side like wheels, made several movements from back to front like windlass, and then made several circular movements back and forth in the opposite direction.
7. Press the foot: connect, cross your hands and fingers, palm up, and support with your hands; Pause for a moment, palms forward, hands forward. Pause for a while, that is, loosen your crossed hands, bend down and climb along the heat, climb the Yongquan point with both hands, and don't bend your knees. Do this several times.
8. Operation of Ren Du: Sit up straight, gulp body fluid, stay in Dantian, guide internal qi from Zhongdian to Yin Hui point along Ren meridian, connect Du meridian, go up along the spine, and go down along Ren meridian at the end of Du meridian.
Standing baduanjin
1. Hold triple energizer with both hands: stand naturally, with your feet flat, shoulder width apart, chest out and abdomen in, and your waist and spine relaxed. Look up, mouth to mouth, calm your mind, breathe, and sink your stomach. Raise your hands slowly to the top of your head, palms up, and lift them hard, and your heels will fluctuate with the lifting of your hands. After lifting for several times, put your palms down, and slowly press to the lower abdomen along the front side of your body to recover.
2. Open your bow from left to right, just like shooting an eagle: stand naturally, with your left foot sideways, squat into a riding step, put your hands on the outside of your hips, and then arc up from your chest and lift it flush with your chest. Pull the right hand to the right to the level of the right chest, about two punches away from the breast, which means to tighten the bowstring and open the bow like a full moon; Hold the sword tactic in your left hand, stretch it out to the left, turn your head to the left with the heat, and stare into the distance through your left index finger, indicating that you have a bow sword in your hand, waiting for the opportunity to shoot. After a short pause, immediately lift your body up, then pull your hands down to your chest, and at the same time take back your left leg and resume your natural standing. This is the left hand and right hand. Switch left and right a dozen times.
3, conditioning the spleen and stomach must be lifted separately: stand naturally, slowly lift your left hand from your side to your head, palm up, lift it to the left and right sides, and press the connection with your right hand. After lifting it several times, the left hand slowly falls along the front of the body and returns to the side of the body. The right hand lifting and pressing action is the same as that of the left hand, but in the opposite direction.
4. Looking back after five pains and seven injuries: stand naturally, with your feet shoulder-width apart, your hands drooping naturally, calm your mind and adjust your breath. Turn your head slightly to the left and look at the left rear. After a pause, slowly turn right, then look at the right rear, pause for a while, and turn right. So many times.
5. Shake your head and tail to drive away the heart fire: spread your feet evenly and kneel down to become a "riding step". Keep your upper body straight down, lean forward slightly, look straight at your eyes, press your hands on your knees and support your elbows on the outside. With the waist as the axis, the head and spine should be straight. Swing the trunk to the left and front, bend the left arm, straighten the right arm, and support the outside of the elbow arm. The head is perpendicular to the left knee, the hips are supported to the lower right, and the right toes are visually observed. After a short pause, swing to the right in the opposite direction. It was repeated more than ten times.
6. Climb your feet with both hands to strengthen your kidneys and waist: stand well, with your feet flat and shoulder-width. Hold your arms flat on your side, slowly lift them to the top of your head, palms up, and lift them up. Pause for a moment, straighten your legs, lean forward with your waist as the axis, hold your feet with your hands, pause for a moment, slowly straighten your body, raise your hands above your head, straighten your arms, palm forward, and then slowly fall to one side from both sides.
7. Raise your fist and stare to increase your strength: separate your feet horizontally and squat under your knees with a knife step. Hands clenched, eyes down. Hit the left fist forward, turn your head slightly to the left, stare at the distance through the left fist, and pull the right fist back. Form a kind of "competition" with the left fist attack. Then, take back your left fist and hit your right fist. The main point is the same as before. It was repeated more than ten times.
8. Seven bulges after illness: feet close together, legs upright, body relaxed, arms naturally drooping, fingers close together, palms forward. Then press your hands flat, raise your heels, pause for a moment, and land your heels. Practice repeatedly for more than ten times.