Shaolin Strong Body Practice (Part 2)
Sixth Style Wind and Maple Leaves
1. Continue the previous posture. Move the left foot to the right, bringing it closer to the shoulder width, with the knees straight and the toes pointing forward; maintain a straight neck, chest upright, and abdomen contracted; eyes level with the front (Fig. 16).
2. Take a deep breath, and bring the elbows back, gathering power for action. As you exhale, bring the arms in, palms facing down, using combined force to gently draw them forward to the chest, with the two forearms horizontal across the chest, with a distance of 5-10 cm between the arms; the left hand points to the Luan Gong acupoint downwards and the right hand points to the Qichu acupoint upwards, allowing the two arms' energy to circulate; round the chest and contract the abdomen, sinking the energy into the Dantian; eyes level with the front (Fig. 17).
3. Maintain the posture, take a deep breath and a shallow breath each time. When taking a deep breath, relax; when exhaling, strengthen the intention to circulate the energy of the two arms.
4. With a deep breath, the two arms gently move outwards from the chest, slowly downwards to the shoulder level, turning into a shallow breath, the upper body gently forward, the two arms continue to move downwards, the two palms merge in front of the feet, palms touching, the left foot moves to the left, with the feet apart, shoulder width; toes pointing forward (Fig. 18).
5. With a deep breath, the right arm outwards, the left arm inwards, the two palms simultaneously rotating half a circle, the left palm upper, the right palm lower, the left Luan Gong point and the right Qichu point face each other; with a shallow breath, the right palm pushes forward, the palm facing downwards, the palms at a distance of 5-10 cm (Fig. 19).
6. Maintain the posture, take a deep breath and a shallow breath each time. When taking a deep breath, relax; when exhaling, strengthen the intention to circulate the energy of the two arms.
7. This movement is the same as Fig. 18, but the left and right are reversed (Fig. 20).
8. With a deep breath, the left arm straightens, the elbows are bent, bringing the arms to the front of the body, with the shoulders at the same width, palms up, height equal to the shoulders; round the chest and contract the abdomen, sinking the energy into the Dantian; eyes level with the front (Fig. 21).
9. With a deep breath, the elbows are bent, slowly drawing the two arms in towards the sides with inner energy, palms up; eyes level with the front, chest upright, abdomen contracted; (Fig. 22).
Principle and effect: When exhaling, the two hands gently push forward with combined force, and the lower leg pushes forward to extend, maximizing the energy circulation in the limbs; when inhaling, the hands are brought to the other hand's Luan Gong acupoint, so that the two Luan Gong points circulate their energy through the mutual rotation of the two palms, through the two palms mutual cross, the intention to bring the energy to the other hand palm and then use combined force to push forward; this allows the two hands to constantly exchange, the energy gradually strengthens, and the finger tip pressure increases; this is conducive to the circulation of energy in the meridians.
Eleventh Style Locust Entering a Hole
1. Continue the previous posture. Take a deep breath, bring the elbows back, gathering power for action. As you exhale, bring the arms forward, with the palms facing down, and gently draw them forward to the chest, with the two forearms horizontal across the chest, with a distance of 5-10 cm between the arms; eyes level with the front (Fig. 33).
2. Maintain the posture, take a deep breath and a shallow breath each time. When taking a deep breath, relax; when exhaling, strengthen the intention to circulate the energy of the two arms.
3. Take a deep breath and a shallow breath each time. When taking a deep breath, relax; when exhaling, strengthen the intention to circulate the energy of the two arms.
4. With a deep breath, the two hands gently push forward with combined force, and the lower leg pushes forward to extend, maximizing the energy circulation in the limbs; when inhaling, the hands are brought to the other hand's Luan Gong acupoint, so that the two Luan Gong points circulate their energy through the mutual rotation of the two palms, through the two palms mutual cross, the intention to bring the energy to the other hand palm and then use combined force to push forward; this allows the two hands to constantly exchange, the energy gradually strengthens, and the finger tip pressure increases; this is conducive to the circulation of energy in the meridians.
Twelfth Style Falling Maple Leaves
1. Continue the previous posture. Take a deep breath, bring the elbows back, gathering power for action. As you exhale, bring the arms forward, with the palms facing down, and gently draw them forward to the chest, with the two forearms horizontal across the chest, with a distance of 5-10 cm between the arms; eyes level with the front (Fig. 38).
2. Take a deep breath, bring the elbows back, gathering power for action. As you exhale, bring the arms forward, with the palms facing down, and gently draw them forward to the chest, with the two forearms horizontal across the chest, with a distance of 5-10 cm between the arms; eyes level with the front (Fig. 42).
3. Take a deep breath, bring the elbows back, gathering power for action. As you exhale, bring the arms forward, with the palms facing down, and gently draw them forward to the chest, with the two forearms horizontal across the chest, with a distance of 5-10 cm between the arms; eyes level with the front (Fig. 43).
4. Take a deep breath, bring the elbows back, gathering power for action. As you exhale, bring the arms forward, with the palms facing down, and gently draw them forward to the chest, with the two forearms horizontal across the chest, with a distance of 5-10 cm between the arms; eyes level with the front (Fig. 44).
5. Take a deep breath, bring the elbows back, gathering power for action. As you exhale, bring the arms forward, with the palms facing down, and gently draw them forward to the chest, with the two forearms horizontal across the chest, with a distance of 5-10 cm between the arms; eyes level with the front (Fig. 44).
Principle and effect: This is the closing posture of the entire set of exercises. The intention is to guide the energy from the field of practice through the body and into the body, and to stabilize the breath and harmonize the shape and spirit.
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