The preparatory posture: Sit straight with crossed legs or sitting naturally on a bed or chair. Put the hands in front of the belly, touch the upper palate with the tongue, relax the waist and shoulders, concentrate the mind on Dantian, and breathe naturally. (Fig. 31)
1) Holding the Kunlun Mountains with one's hands. Interlace the fingers and hold the upper back part of the head in the hands. Stretch the head backward against the hands with the eyes looking up and let the hands press the head forward with the eyes looking down. You should inhale when pushing the head up. Exhale when pressing down with the hands. The strength of pressing and that of pushing are to be equal. Repeat the movements many times. (Fig. 32-1)
When the head is turning to the right, press the head with the hands to the left and let the eyes look to the right side. Then turn the head to the left, with the hands and eyes doing the same movements to the opposite sides. Inhale when looking to the left and exhale when looking to the right. Repeat many times. (Fig. 32-2)
The movements of this step are helpful mainly to strengthen the muscles of the neck and speed up the blood circulation in the top of head. However, for the hypertensive patients, this exercise should be performed in accordance with the state of their own body.
2) Shaking lightly the cervical vertebrae. Relax the muscles of the whole body. Without moving the shoulders and arms, swing the waist and the belly slightly, while the head and neck turn passively. (Figs. 33-1, 2, 3) .
Turn first from left to right clockwise many times then from right to left counterclockwise many times. Infloat and contract the belly alternately along with the turning of the neck.
The exercise of this step is chiefly the moving of the waist, while the turning of the head and neck are passive movements. The peristalsis of the internal organs are reinforced, along with the movements of the muscles in the upper part of the body. It is helpful in improving blood circulation and the functions of the internal organs.
3) Supporting the sky and pressing the top of head. Lift both hands from the sides of the body to the top of head and cross the fingers. Then turn the palms up and push them up with strength until the elbows are straight. Stretch the whole body, contract the sphincter, and inhale at the same time. (Fig. 34-1)
Relax the whole body, bend both arms without turning the palms, press the top of the head lightly and exhale (Fig. 34-2). Repeat the movements of pushing and pressing in this way many times. Finally bring down hands to restore the preparatory posture.
The exercise of this step can stretch the muscles of the trunk and arms, as well as reinforce the sphincter muscle and thus is helpful in preventing and curing hemorrhoids and other diseases.
4) Grasping fast the underside of the arch of the foot. Sitting upright with both legs stretched straight, bend the upper part of the body as low as possible, lift both arms forward and horizontally, and then grasp the underside of the arch of both feet (Fig. 35-1). At the same time let the upper part of the body spring up and down for many times. (Fig. 35-2)
For beginners, move both hands towards the feet as near as possible and the forehead towards the legs as close as possible. The exercise of this step can help to stretch the muscles of the waist and the back, and reinforce the kidney and the waist.
5) Rotating a wheel with arms. Lift the arms forward and horizontally. Clench
the hands slightly, then making circles in front of the body by moving the hands up, forward, down, backward as though rotating a winch. Repeat the movements many times (Fig. 36-1), then do the same movements many times in the reverse direction.
Do similar movements with one hand making circles at the side of the body, then the other, the head and shoulders being rocked along with the movement of the arm. (Fig. 36-2) Repeat this way many times.
This exercise mainly involves the movements of the shoulders and arms and is helpful in the prevention and cure of illness of the shoulder region.
6) Shooting first to one side and then to the other. First put both hands in front of the chest, then push the left hand to the left side and pull suddenly the right hand to the right as though drawing a bow and shooting an arrow. At the same time swing the right elbow vigorously to the right side once. After that, put the hands in front of the belly.
Lift the hands again to the front of the chest, push the right hand to the right side and pull the left hand violently to the left (Fig. 37). Do the same movements, alternating directions for many times.
The exercise of this step is helpful in strengthening the muscles of the chest and back, reinforcing the functions of the respiratory system and increasing vital
7) Boxing with two hands. Clench both hands and box forward violently with the two fists alternatively for many times. (Fig. 38)
Then box the fists to the left and the right alternatively.
Cross boxing: Let the left fist box to the front-right direction and the right one to the front-left direction. Repeat in this way for many times.
8) Tapping the whole body. Clench the hands loosely and tap the whole body with them, beginning from the waist and back, then to the chest and belly, shoulders, neck, four limbs and the rest of the body.
This step is for relaxing and straightening out.
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