Ba Duan Jin is the most suitable exercise for health preservation in summer

Ba Duan Jin is the most suitable exercise for health preservation in summer

The methods of health preservation vary with the change of seasons. The Xiaoman Ba ​​Duan Jin health preservation exercise is also a good method.

Ba Duan Jin is one of the ancient traditional exercises that can combine the movement of the body and limbs with the regulation of the mind and breathing. It has the characteristics of simple and easy movements and remarkable effects. Since the Sui and Tang Dynasties, it has been deeply loved by the Chinese people.

The amount of exercise in Ba Duan Jin is not large, but its effects are multifaceted. Although it can be practiced in all seasons, it is especially suitable for practice in summer. Many people will strongly feel the rise in temperature around the Grain Full season, and may experience symptoms of "bitter summer" such as irritability, loss of appetite, and so on. Practicing Ba Duan Jin will not cause excessive sweating, but can calm the mind and has a cooling effect.

Modern research shows that this set of exercises can improve the secretion function of body fluids and regulating systems, enhance blood circulation, have a good massage effect on the abdomen, and can correct abnormal body reactions, so it has a preventive and rehabilitative effect on many diseases.

1. Lift your hands to the sky to regulate the triple energizer

Stand with feet shoulder-width apart, relax and be calm, calm your mind and regulate your breathing. Place tongue against the roof of your mouth, sink your Qi into your Dantian, and inhale through your nose and exhale through your mouth.

Stretch your arms forward from your lower abdomen, with your palms facing down and drawing an arc outwards, then turn your hands upwards, cross your fingers in front of your lower abdomen, and as you inhale, slowly bend your elbows and lift them up along the veins. When your arms are raised to the point where your shoulders, elbows, and wrists are level, turn your palms over and lift them above your head. Straighten your arms, look up and look straight at the backs of your hands, and pause for a moment.

As you exhale, loosen your crossed hands, draw an arc downward from the side of your body, and slowly bring them down in front of your lower abdomen, keeping your fingers still crossed, palms facing up, and return to the starting position. Pause for a while, then repeat the exercise 6 to 8 times.

2. Shooting with both hands

Stand relaxed and calm as before, step left to the left, bend your knees and squat into a horse stance, with your knees buckled inward, your feet pushed downward, and your hips sitting down as if you were riding a horse. Make fists with your hands, bend your elbows and place them on both sides of your hips, about one fist away from your hips.

As you inhale, raise both hands forward to the chest level, bend the left arm into the "bow hand", and pull it to the left to the extreme, as if tightening a thousand-pound bow and opening the bow like a full moon; at the same time, extend the right hand to the right as the "archer hand", and make sword gestures with the fingers (that is, the index and middle fingers are together and straight, and the other three fingers are bent and pinched), turn the head to the right, and gaze into the distance through the sword finger, as if a bow and arrow are ready to be shot.

Pause for a moment, straighten your legs as you exhale, and draw your hands downward in an arc; bring them back to your chest, then draw them upward and to both sides in an arc, slowly lowering them to the outside of your hips, while bringing your left leg back to return to a standing position. Then change your right foot and step to the right, repeating the above steps. Do this alternately 6 to 8 times.

3. Regulate the spleen and stomach

Stand relaxed and calm as before, with your arms hanging down, your palms pressing down, and your fingers facing forward, in a downward pressing stance. Simultaneously, draw an arc with both hands forward and inward, then turn your palms upward, with your fingertips facing each other, and stand in front of your lower abdomen as if holding a spear.

As you inhale, turn your palm over with the palm facing down, slowly raise your left hand from the left front with the palm facing up; fingertips point to the right, and straighten your arm to the left side of your head; at the same time, press down with your right hand with the palm facing down and fingertips facing forward, and use the upper and lower hands to exert force, and pause for a moment.

As you exhale, slowly lower your left hand from the upper left side and raise your right hand upward. Turn your hands over with your palms facing up and place them together in front of your lower abdomen, as if starting. Alternate left and right and repeat 6 to 8 times.

4. Look back after all the five kinds of fatigue and seven kinds of injuries

Stand relaxed and calm as before, first place the Laogong point of your left hand on the Dantian below your lower abdomen, and place your right hand on the back of your left hand (opposite for women). Cooperate with abdominal breathing, inhale to fill your lower abdomen, and as you exhale, turn your head and look behind your left shoulder. Imagine looking inward at the Yongquan point in the center of your left foot, and use your mind to lead the Qi to the center of your left foot.

Pause for a moment, then inhale, turn your head to the front, and use your mind to lead the Qi, rising from the center of the foot through the back of the thigh to the tailbone, and then to the "Mingmen" point.

As you exhale, turn your head and look behind your right shoulder. Do this alternately 6 to 8 times.

5. Wagging your head and tail to relieve internal heat

Stand relaxed and calm as before, step your left foot to the left to form a horse stance, keep your body straight and your eyes level, press your hands back on the upper part of your knees, pointing inwards, and use your elbows to push outwards.

Exhale, use your mind to lead the Qi from the lower Dantian to the soles of the feet, and focus on the Yongquan acupoint; inhale, use your waist as the axis, and swing your torso to the left front, with your head and left knee in a vertical line, and your hips pushed toward the lower right. Look at the right toe, straighten your right arm, and bend your left arm to aid in the swing.

Pause for a moment and then exhale. Keep the same intention as above and swing in the opposite direction. When you pass the midline, start inhaling and follow the same movements as above. Swing left and right like this 6 to 8 times.

6. Hold your feet with both hands to strengthen your waist and kidneys

Stand relaxed and still, with legs straight, hands on waist, and four fingers pointing backward to support the kidney point; first inhale while leaning the upper body backward, then exhale while bending the upper body forward.

With both hands, rub along the bladder meridian to the heels, then move forward to the toes, and focus on the Yongquan acupoint. After a short pause, slowly straighten your waist, raise your hands to both sides of your waist, and use your mind to guide the Qi to the waist, and focus on the Mingmen acupoint. Repeat this 6 to 8 times.

7. Clenching your fists and glaring will increase your strength

Stand relaxed and still, inhale, step out your left foot to change into a horse stance, raise both hands to your waist and half-clench your fists, palms facing up, with the two fists about three fists apart, and embrace your hands like a half-moon shape, focusing on the Dantian or Mingmen acupoint.

As you exhale, punch out with your left fist to the front and left, and follow the momentum to slightly turn to the left, staring into the distance with your left fist, while pulling your right fist back to make the left and right arms compete for strength, and pause for a moment.

Return both fists to their original positions at the same time, release the empty fists, draw an arc upwards and slowly drop down through both sides. Pull back the left foot to return to a standing position. Do this alternately 6 to 8 times.

8. Shake your back seven times to cure all diseases

Stand relaxed and still, with knees straight and feet together, arms hanging naturally, elbows slightly outward, and mind focused on Dantian.

As you inhale, press your palms down with your flat hands and lift your heels. At the same time, focus your mind on looking up and let the Qi stick to your back. As you exhale, let your heels drop to the ground. Let your palms hang down and relax your whole body. Repeat this 6 to 8 times.