Page 1 (zhan-zhuang.01.png)
Beijing Qigong Research Association Popularization Gong Fa Series Edited by Wang Yufang Yi Quan Health Preservation Standing Qigong Jilin Science and Technology Publishing House --- Translated English Text Only ---
Beijing Qigong Research Association Popularization Gong Fa Series Edited by Wang Yufang Yi Quan Health Preservation Standing Qigong Jilin Science and Technology Publishing House --- Translated English Text Only ---
Sample library JX177/22 Popular Qigong Series of Beijing Qigong Research Association Yiquan Health Preservation Standing Post Qigong Edited by Wang Yufang Di Yu Kun School proofread by Xu Yanhong Jilin Science and Technology Publishing House
Beijing Qigong Research Association Popularization of Gong Method Series Yiquan Health Standing Pile Gong Responsible editor: Wu Wenke Published by Jilin Science and Technology Publishing House 787×1092 mm 32 open format Wang Yufang Rao Cover design: Zhang Li 2.625 sheets 49,000 words Published by Jilin Xinhua Bookstore December 1989, 1st Edition, 1st Printing in December 1989 Number of copies: 1--15 180 copies Price: 0.90 yuan Printed by Panshi County Printing Factory ISBN 7-5384-0455-4/R•74
Editor's Note In order to inherit and develop the health-preserving, fitness, and therapeutic exercises created by Grandmaster Wang Xiangzhai of Dachengquan - Yiquan Health-Preserving Stance Exercises, to meet the needs of the general public and patients to exercise, we have written this book "Yiquan Health-Preserving Stance Exercises". Yiquan Health-Preserving Stance Exercises is an excellent physical therapy exercise combining medicine and boxing. Decades of practical experience have proven that it is simple and easy to learn, has significant therapeutic effects, and has a unique style. Practitioners can choose appropriate postures based on their own physical conditions and requirements for exercise and treatment. This book describes in detail the principles, methods, and precautions of Yi stance exercises, and further combines the physiological characteristics of the human body to describe the advantages of stance exercises. Editor December 1988
Qi Gong therapy is simple and effective. It doesn't cost money and it doesn't take effort. It treats illnesses. It strengthens the body. All you need to do is practice it to prolong life.
Mysterious Qigong, Qigong is not mysterious, Establish scientific investigation, Final literature test. 1985.12.17
Preface Qigong has existed for thousands of years in our ancient civilization of China, and its momentum has not waned to this day, showing its extraordinary vitality. The progress of mankind and the growing social needs have made this "national treasure" of Qigong shine again, dazzlingly. In our country, from the south of the Yangtze River to the north of the Great Wall, a belief in Qigong, learning Qigong, and researching Qigong has become a "Qigong fever"; at the same time, our Qigong has also attracted the attention of enlightened people internationally. Qigong has brought immeasurable benefits and impacts to society and mankind. Practice has proven that practicing Qigong can cure diseases, strengthen the body, prolong life, develop intelligence, and beautify the body. It is a science that explores the mysteries of human life. In recent years, the comprehensive research progress of multiple disciplines on Qigong has shown the existence of "Qigong state", the reality of "Qi", and the interaction between "intention" and "Qi"; a large amount of scientific data has also verified that "Qi" is a substance that exists in the universe. Although the various unique scenes presented in Qigong practice cannot be thoroughly and completely explained at present, its magical effects and functions are undeniable. State Councilor Chen Xitong once pointed out profoundly in his inscription for the Beijing Qigong Research Association: "Promote Qigong mysteriously, Qigong is not mysterious, determined to explore together, doubts will eventually be analyzed." The Beijing Qigong Research Association, as the earliest Qigong scientific research organization established in the country, took the lead in exploring the major scientific topic of uncovering the mysteries of human life in a down-to-earth manner. After 10 years of hard work, it discovered and sorted out 38 sets of Qigong exercises, conducted a large number of clinical applications and scientific experiments, and achieved gratifying results. The research and popularization of Qigong have brought blessings to patients and sent laughter to thousands of households, and the number of people benefiting from Qigong is increasing day by day. 1.
The qigong exercises included in "Popular Qigong Compilation of Beijing Qigong Research Association" are selected from dozens of qigong exercises of Beijing Qigong Research Association. These exercises are very popular among the masses in years of promotion practice. Clinical evidence shows that they have outstanding effects of preventing and curing diseases, strengthening the body, and prolonging life. They will not cause deviations and are suitable for men, women, old and young to practice. This set of books is also an indispensable resource for qigong researchers. We dedicate to the readers all kinds of qigong exercises in the series of books, and the authors of the manuscripts are all experienced qigong masters from the Beijing Qigong Research Association. Each exercise has been carefully revised by the author and carefully edited by the Propaganda Committee and the Exercise Committee of the Beijing Qigong Research Association, Liu Zhibang, Fan Xin and other qigong teachers. May this series of books win the love of readers and obtain the benefits of strengthening the body from it; may colleagues in the qigong community work together in the process of research and continuous development. Secretary General of Beijing Qigong Research Association Fan Yunjiang June 3, 1983 2.
Mr. Wang Xiangzhai, Master of Yiquan
Miss Wang Xiao's daughter, Chinese Qigong Honorary Director of the Academy of Sciences Wang Yufang
Table of Contents Introduction to Yiquan Health Standing Qigong... (1) Key points of Yiquan Health Standing Qigong... (3) Postures and requirements of Yiquan Health Standing Qigong... (6) 1. Standing posture 1: Supporting and embracing... (6) 2. Standing posture 2: Floating and supporting... (7) 3. Standing posture 3: Hunyuan style... (7) 4. Standing posture 4: Contradictory style... (8) 5. Standing posture 5: Massage style... (8) 6. Walking style... (9) 7. Sitting posture 1... (9) 8. Sitting posture 2... (10) 9. Sitting posture 3... (10) 10. Sitting posture 4... (11) 11. Lying posture 1... (11) 12. Lying posture 2... (12) 13. Lying posture 3... (12) 14. Lying posture 4... (13) Principles and methods of Yiquan Health Standing Qigong... (14) 1. Overview of Yiquan Health Standing Qigong... (14) (1) Significance and function of Yiquan Health Standing Qigong... (14) (2) Classification of Yiquan Health Standing Qigong... (15) (3) Special characteristics of Yiquan Health Standing Qigong... (15) 2. Basic practice of Yiquan Health Standing Qigong... (16) (1) Basic practice of standing Qigong... (16) • 1 •
(2) Basic practice of sitting (3) Basic practice of lying down (4) Basic practice of walking 3. Medical practice of Yiquan health qigong (1) Exercise volume (2) Ideological activities (3) Breathing 4. Medical methods of Yiquan health qigong (1) Qigong therapy (2) Comprehensive therapy 5. Reactions during qigong practice (1) Physiological reaction (2) Pathological reaction (3) Physical reaction (4) Psychological reaction 6. Changes during qigong practice (1) Changes in standing qigong (2) Changes in sitting and lying qigong 7. Precautions for qigong practice 8. Generation of human tissue cell movement (1) The effect of human life activities (2) The effect of human gravity (3) The effect of other objects 9. Generation of human tissue cell movement and momentum (1) Generation of human tissue cell movement (2) Generation of human tissue cell momentum 10. Medical effects of static exercise (1) Static exercise can focus on exercising the nervous system (2) Static exercise can fully regulate the nervous system ..2.
II. New Trends Can Promote the Quality of Educational Resources Promote the Updating and Upgrading of Educational Resources (40) IV. New Trends Can Promote the Advancement of Educational Conditions Eleven, The Requirements and Principles of Deep Integration of Computational Thinking (41) (1) The Requirements for the Deep Integration of Computational Thinking (41) (2) The Principles of Deep Integration of Computational Thinking (43) Twelve, The "Inner Spirit" - Motivation Mechanism (43) Thirteen, Supportive Conditions (44) Ten Basic Principles (46) 1. Sharing (46) 2. Depth (47) 3. Dual Learning System (49) 4. Deep Integration (50) 5. Whole System Thinking (51) 6. Integration Capability (52) 7. Precision Level (53) 8. Computational Thinking (54) 9. Final Output (55) 10. Deep Integration Steps (56) Self-Regulation Motivation Mechanism (57) Students Build Self-Regulation Motivation Model (62)
Yi Quan Health Preservation Standing Stake Practice Introduction Yi Quan is also known as Dacheng Quan. Standing stake practice is also known as health preservation stake, it is a health preservation, fitness, and healing method uniquely created by Dacheng Quan master Wang Xiangzhai after more than half a century of practice. Yi Quan Health Preservation Standing Stake Practice organically combines the theories and methods of Yi Quan and standing stake practice. Numerous facts prove that it is scientific because it always practices according to the natural laws of things. In the initial stage, do not inject artificial consciousness into the practice process. Require natural breathing, do not guard the Dantian, do not talk about the Great and Small Circulation, and do not talk about Yin and Yang and the Eight Trigrams. Through natural breathing, relax the whole body, concentrate the mind and fix the intention. The posture is dynamic and static, virtual and real, and the tightness is adjusted. Cooperate with appropriate image thinking activities, and gradually achieve the state of lightness and agility of the whole body, and forget oneself with satisfaction. Standing stake practice is simple and easy to learn. It can be practiced regardless of walking, standing, sitting, or lying down. It is also designed according to the individual's condition, disease, and age. At the same time, it can be adjusted according to the individual's physical strength. Under the condition of not exceeding one's own burden, adhering to exercise will surely achieve the purpose of eliminating diseases, fitness, and longevity. When starting to practice, you can start from a few minutes, a dozen minutes to twenty minutes, and gradually increase the amount to one hour. In the first one or two weeks of practicing, various self-feelings may appear, such as: belching, passing gas, increased body fluids, bowel sounds, yawning, tearing, and arthritis patients may experience redness, swelling, pain, and numbness. These are normal reactions, and can be said to be benign reactions, so there is no need to panic. It will gradually decrease and finally disappear. With the acceleration of blood circulation, the exchange of microcirculation tissue cells and substances and gases is enhanced, and a series of corresponding changes occur in the body's physiological activities, and the brain gets sufficient rest. The central nervous system is adjusted, and the five internal organs and six internal organs are like "trees that are still, but are still alive inside." It is precisely the enlightenment of this natural phenomenon that created the
Strive for static stance exercise in rapid movement. Therefore, Mr. Wang Xiangzhai always said that it's better to make big movements than small movements, and it's better to make small movements than no movement. No movement is a kind of inherent life that is static in form but dynamic in essence, and it never stops. Today's stance exercise is not only a basic skill for martial arts enthusiasts, but also an effective medical and sports method. According to many years of experiments and treatments, it has a good effect on a variety of chronic diseases, such as chronic bronchitis, neurasthenia, chronic gastrointestinal disease, chronic liver disease, high blood pressure, chronic rheumatism, rheumatoid arthritis, lipoma, coronary heart disease, etc., and can achieve unexpected good results. It also has certain curative effects on lupus erythematosus, various cancers, glaucoma, hemiplegia, asthma, and other diseases. Stance exercise is an overall exercise and an overall treatment. Therefore, in the process of stance exercise, the changes in human blood flow, flow rate, brainwave amplitude, and the increase in human skin temperature are all caused by the acceleration of blood circulation. Therefore, it enhances the metabolism of various systems, allows the central nervous system to get sufficient rest, strengthens the regulatory function, and allows the internal organs and limbs to get sufficient perfusion. Therefore, it can be said that the training process of Yiquan stance exercise is the process of the human body making self-adjustment, adjusting the disarranged and diseased parts, restoring vitality, achieving the purpose of treating diseases if you are sick and strengthening your body if you are healthy. 2.
Essentials of Yi Quan Health Preservation Standing Posture Yi Quan health preservation standing posture does not require paying attention to breathing, not guarding the Dantian, and not talking about the great and small Zhou Tian cycle or the Yin-Yang Bagua. Through natural breathing, relax the whole body, concentrate and focus your mind. Postures should be both dynamic and static, with a balance between relaxation and tension. Appropriate mental activities can gradually lead to slow, long, fine, and even breathing. Thoughts should be quieted, the body should be comfortable and light, and the internal breath should be in harmony. There should be no thoughts or worries during practice. Standing, walking, sitting, or lying down can all be used for practice, making it simple and easy to do. No matter what posture is adopted during practice, the whole body should be relaxed. Maintain a good posture and remain still. The joints should be slightly bent rather than straight. Always pay attention to relaxing the whole body, but it should be "relaxed without slackness, tight without stiffness." That is, while relaxing, maintain a harmonious and complete whole body. In boxing techniques, this is called inner three harmonies and outer three harmonies. The inner three harmonies are the heart and mind in harmony, the mind and qi in harmony, and the qi and strength in harmony. The outer three harmonies are the hands and feet in harmony, the elbows and knees in harmony, and the shoulders and hips in harmony. The body should be clear and bright, and the outer form should be upright and rounded. Use the mind, let the form be the body, let stillness be harmony, let form and intention be consistent, and let form take intention. The intention arises from the form, and the form moves at will, integrating the inside and outside. The above key points must be learned through long-term practice to understand their essence. Regarding the adjustment of postures, it needs to be determined according to individual circumstances. Those with weak constitutions can use sitting or lying postures as the main method, with standing postures as supplementary. Those with better constitutions should use standing postures as the main method, combined with auxiliary postures such as holding trees. Generally, those with mild illnesses and moderate constitutions can use standing postures for practice. Examples are as follows: In the initial stage of practice: the preparatory posture and the floating supporting posture are the main methods, supplemented by appropriate auxiliary exercises. Relaxation is the main goal, with attention to relaxing without slackening, and tightening without stiffening. Use relaxed mental activities, and appropriately experience hydrotherapy activities. Each session can last for 30 minutes, avoiding fatigue. This stage is... 3.
You may experience soreness in your limbs, and old injuries (local) may seem to recur. You must not lose confidence and persevere. At this stage, you may also feel comfortable. Feeling happy, full of energy, increased appetite, increased strength, and the condition initially improves. This stage takes about 3 months. Stage 2: Soreness and other discomforts are basically eliminated, even if there are some reactions. Don't worry. This stage can be comfortable. Through corresponding mental activities, eliminate distractions, the body moves slightly, the condition greatly improves, confidence greatly increases, and the mental outlook can be significantly changed. At this time, you can practice pushing and lifting exercises, dividing water exercises, and master two or three types of auxiliary exercises to strengthen practice. This period takes about half a year or more. Stage 3: Belongs to the strong practice, no detailed description is given. Examples of postures that should be adopted for various diseases: 1. Neurasthenia: You should use the support and hug and lying position. 2. High blood pressure: You should use the support and hug, supporting the tree, and supporting the chair position. 3. Heart disease: You should use leaning on the tree and floating support. 4. Liver disease: You should use rubbing the abdomen and the upper Hunyuan style. 5. Lung disease: You should use the floating support and raising your hand position. 6. Kidney pain: You should use rubbing the abdomen, floating support, and dividing water. 7. Gastrointestinal disease: You should use supporting the chair and rubbing the abdomen. 8. Hemiplegia: You should use supporting the chair, floating support, and supporting position. 9. Arthritis: You should use floating support and dividing water (deepen). The above is based on general situations. No matter what the disease, you need to use floating support and support and hug as the main methods when practicing at the beginning, and then adjust different postures according to the specific conditions of the disease and physical condition, strengthen cooperation, and do not emphasize any posture. Mental activities and meditation: "Concentration of mind" is an important part of practicing qigong. It can make the central nervous system fully repaired and adjust physiological functions. Because it is often difficult to meditate at the beginning of practice, that is, through mental activities to overcome distractions to achieve the purpose of meditation. Mental activities are set up.
Imagine a kind of relaxed and joyful scenery and beautiful environment, allowing yourself to be in this scene, so as to achieve the unity of all thoughts, feeling carefree and naturally content, in order to avoid being invaded by the seven emotions (joy, anger, worry, thought, sadness, fear, surprise), generally the following types of ideational activities can be used: (I) Relaxation activities: Check from top to bottom whether you are completely relaxed. 1. The facial expression is like a smile. 2. The upper and lower teeth are slightly open. 3. Relax your shoulders and elbows. 4. Then relax the chest, back, waist, abdomen, hips, legs, feet...the whole body. (II) Bathing activity: Imagine yourself in a comfortable hot spring bathtub, floating freely, listening to the gurgling sound of spring water. (III) Supporting activity: Imagine your hands supporting a balloon floating in the water, so that your whole body is always in a relaxed and comfortable state. (IV) Imaginary scene activity: Imagine yourself standing in a vast field, appreciating the harvest scene of the countryside, or standing by a quiet mountain stream, lakeside, etc. The above are just a few examples, and appropriate ideational activities should also be adopted according to one's own practice postures and the environment. In addition, ideational activities also have two functions: 1. The internal effect during practice is lightness, floating, and internal movement. Ideational activities have a great guiding and promoting effect on this effect. 2. The human body has voluntary muscles and involuntary muscles. Through relaxation awareness, the relaxation of voluntary muscles is suggested.
Yi Quan Health-Preserving Standing Stance Posture and Requirements 1. Standing Posture One - Embracing Style Standing is the basic frame for standing stance practice. The whole body should be naturally upright, with a calm mind and spirit. One should support the sky and stand on the earth, harmonizing with nature. The head should be at the highest point of the body, governing the whole being. It should not be tilted. Relax the whole body, with a slight sense of uplifting. When stepping sideways, the toes of both feet should point forward, standing parallel to each other with the feet shoulder-width apart. Do not stagger the feet forward or backward. The center of the foot should be hollow, not exerting force. If the feet are forced, the stance will be unstable. The mind should lift the head, and qi will be blocked. The joints of the whole body will be inflexible, making it impossible to achieve stability. The hips should be slightly lowered as if sitting on a high stool. The knees should be slightly bent, and the lower abdomen should be rounded. Slowly move the hands to the front of the chest, no higher than the eyebrows, and no lower than the navel. Relax the shoulders and drop the elbows, with the armpits slightly hollow and the arms rounded. The hands should be about one foot away from the chest, with the palms facing inward as if holding a ball. The fingers should be spread and slightly curved, with the fingertips about two or three fists apart. The heart should be slightly tucked in, and the head should be straight with the eyes looking directly ahead. The face should have a slight smile, with the teeth gently touching each other and not clenched tightly. The tongue should be slightly raised but not forced, focusing on being natural. Breathe naturally, with the mouth slightly open to reveal a small gap, in order to achieve comfort. Gaze at the scenery in front of you as if it were veiled in a light mist, faintly visible, or gently close the eyes. One should mentally focus inward, “focusing on sight and sound inside”, and avoid focusing on the space between the eyebrows. Calmly listen to the faint sounds in the distance, from near to far, gradually fading away until they are no longer audible, and feel the sound around the ears, like the sound of rain (Figure 1). Figure 1
II. Stance Two: Floating Ball Stance With both feet facing forward and the knees slightly bent, the maximum bend should not exceed the toes, and the buttocks should not exceed the heels. Distribute weight evenly on both feet, with the center of gravity in the middle of the feet. Lift both hands to the left and right of the navel, with the arms in a semicircle, armpits slightly empty, shoulders relaxed, elbows dropped, and palms facing upwards. Spread the fingers slightly bent, with the fingers of both hands facing each other, about three fists apart, as if holding a balloon. Keep the head straight, eyes straight, and body upright. The hips should be as if sitting on a high stool. The eyes should be half-closed, with a feeling of the whole body floating, and an intention of emptiness, agility, and uprightness (Figure 2). III. Stance Three: Hunyuan Stance Stand upright with the legs apart and shoulder-width apart. Raise both arms and lower the forearms. Hand 2 3 7.
With the heart facing backwards, separate the ten fingers, use the wrists with force, and point the fingers downwards with intention. Imagine yourself standing firmly like a thousand-year-old pine tree, with your feet as stable as roots, unafraid of hurricanes, and standing like a pine tree, suitable for those with strong bodies (Figure 3). Four, Stance Four: Contradictory Stance Imagine yourself standing firmly like a thousand-year-old pine tree, with your feet as stable as roots, forming an archer's step. Support the elbow and look afar from the tiger's mouth. This posture emphasizes the combination of form, intention, qi, and strength. The combination of form (posture) and intention (mental activity) must not be neglected to achieve a flexible and appropriate coordination (Figure 4). Five, Stance Five: Supporting and Pressing Stance Raise both hands in front of the chest, close your eyes, with the palms facing down, as if pressing on a balloon in the water, slightly turning the body.
Lean forward, feel the sensation of floating up and down, swing left and right with your waist as the axis, slowly move for 2 to 3 minutes in one course, imagine your lower body is immersed in comfortable water with a temperature that suits your body, water slowly impacts your body from all directions, letting it swing freely (Figure 5). 6. Walking Style Stand upright, look into the distance, bend your legs slightly, spread your arms naturally, relax your shoulders and support your elbows, extend your fingers forward, pull your hips and extend your legs, rotate your left leg about 45° to the left and land on the ground, move your right leg in the same way as your left leg, alternating the movements. Your palms seem to press two large air balls, rolling slowly along your body, moving forward randomly (Figure 6). 7. Sitting Style 1 Stand upright, sit squarely on the edge of the chair, with your knees naturally separated and bent at approximately 90°. Pair
Laying hands gently on the thighs, or palms facing up, as if holding balloons. Relax shoulders and elbows, close your eyes, open your mouth slightly, as if listening to the birds chirping, watching the green hills and rivers, like sitting on a boat blown by the spring breeze (Figure 7). Eight, Sitting Position Two : Place both hands on the left and right sides of the navel, relax shoulders and droop elbows, keep a foot away from the chest, not touching the body, fingers separated, like hugging a ball, Do not use force, nor let the ball run away, as if an elastic band is put on the hand, floating up and down, You can also gently knead with your hands. Separate feet wider than the shoulders, bend the legs slightly and relax, put the feet on the ground, toes hooked back. Close your eyes, quietly Imagine the beautiful scenery in front of you, the expression on your face is like a smile. If it is difficult to restrain miscellaneous thoughts, then Let it be, do not refuse those who come, do not keep those who leave, you can also quietly watch activities, like thinking about the clear moon in the sky, pleasant singing comes from afar, gradually entering A state of trance and forgetting oneself (Figure 8). Figure 8 Nine, Sitting Position Three Extend both legs forward, put both feet flat on the ground, with feet shoulder-width apart, extend both hands naturally Stretch, as if on the surface of the water, palms down, fingers spread apart, like clipping but not clipping, intending not to Only by using force can one achieve the unity of intention and force (Figure 9). 10. *
Tenth, Sitting Style Four Sit on the edge of the chair, arms apart, lift naturally. No higher than the eyebrows, fingers apart, as if holding but not holding, as if pushing something, close your eyes and relax, focus on the whole body. Legs apart, feet flat, slightly wider than shoulder width, when arms are tired, they can be naturally placed on the legs (Figure 10). Figure 9 Eleventh, Lying Style One Raise both arms to the chest, relax the shoulders and prop the elbows, the elbows are about half a foot away from the bed. Fingers apart and slightly bent, as if connected by elastic bands, intentionally pushing and pulling the arms. Lift the knees, heels on the bed, when tired, put both feet flat on the bed, elbows on the bed, close your eyes and pretend to sleep (Figure 11).
11 Posture 2, Lying Down Lie on your back with your head at a comfortable height, raise your arms to your chest, relax your shoulders and support yourself on your elbows, with your elbows seemingly touching the bed, spread your fingers apart, clamp them together, and point your fingers upwards. Raise both knees and bend them about 45 degrees, with your heels touching the bed. When tired, put your feet flat on the ground, drop your elbows onto the bed, look inward, and feel your heart and chest are vast (Figure 12). Figure 12 Posture 3, Lying Down Lie on your back with your legs stretched out, your feet slightly closer than your shoulders, close your eyes, and open your mouth slightly. Place your hands on your abdomen, then gently lift your hands and massage the dantian area from top to bottom. When tired, imagine lying in the water, feel like you are wrapped in the atmosphere, merge into one, and achieve a state of sleep (Figure 13). 12
Figure 13 Fourteen, supine position four Right side lying position, legs slightly bent, left leg placed on the right leg, left hand placed on the left leg, Place your right hand next to your pillow. Imagine yourself lying in a warm pool, listening to the sound of the wind blowing through the leaves, as if there were drips of water along the eaves, unconsciously falling asleep (Figure 14). Figure 14 13
The Principles and Methods of Yiquan Health Standing Meditation 1. An Overview of Yiquan Health Standing Meditation (1) The Meaning and Function of Yiquan Health Standing Meditation Yiquan health standing meditation is a form of medical and sports exercise. During practice, the body stands or sits still, mainly utilizing the following four forces for exercise: 1. The force of gravity. 2. The force of posture. 3. The force of breathing. 4. The force of intention. Among them, the most important is the force of intention. In the use of intention, it is also necessary to grasp the following three aspects: 1. Relaxation. 2. Pursuit of beauty. 3. Entering stillness. Through the effects of gravity, posture, and breathing, the body (with emphasis on training the peripheral nerves) can be exercised; through the effect of intention, since the body's trunk and limbs are still and motionless, the amount of exercise is relatively reduced, and the nerves (with emphasis on the central nervous system) can be regulated. The body and nerves are strengthened and regulated, resulting in enhanced functional activity. This achieves the goals of fitness, disease prevention, treatment, and longevity. For example: The human body is a factory, the nervous system is the command center, and the internal organs • 14.
Each system, such as respiration, circulation, digestion, urination, and endocrine, serves as a workshop for production. The nervous system becomes stronger through exercise, and the physiological activities of other systems also improve accordingly. The function of each internal organ system is enhanced, which can better ensure metabolic activities. The enhanced metabolic function can produce more and more protoplasm and energy (internal Qi). Protoplasm renewal can enhance physical fitness. Energy is the driving force for human physiological activities. Increased energy can enhance other physiological activities of the human body (including eliminating bacteria and eliminating diseased cells), thereby achieving the goals of fitness, disease prevention, treatment, and longevity. In summary, we can say that Yiquan health-preserving stance training consists of one posture, four forces, three concepts, and one goal. (II) Classification of Yiquan Health-Preserving Stance Training Yiquan health-preserving stance training includes standing stance, sitting stance, lying stance, and walking stance, four kinds of exercises. Standing stance is the main one, and sitting, lying, and walking stances are supplementary. Those who are weak and severely ill cannot practice standing stance and can practice sitting stance. Those who cannot practice sitting stance can practice lying stance. After finishing the exercises, practice walking stance as a finishing exercise. (III) Special Characteristics of Yiquan Health-Preserving Stance Training Yiquan health-preserving stance training is the product of the combination of martial arts and Qigong, with great potential. The amount of exercise can be large or small. It can be used to treat diseases and can also be used as the basis for boxing and sports. Both short-term and long-term effects are good, without deviation. Yiquan health-preserving stance training uses the method of external stillness and internal movement for exercise. The less the external movement, the better the internal movement, thereby accelerating metabolism and blood circulation. Increased oxygen consumption is not only conducive to fitness and disease treatment but also enables us to enjoy the "light, comfortable, and beautiful" feeling. The method is simple and convenient. Regardless of gender, age, or health, one can practice anytime and anywhere. Such as walking, sitting, lying, and standing on weekdays, all can be practiced. • 15 •
Here's the English translation of the Chinese text from the image: Kung Fu. II. Basic Exercises of Yiquan Health Qigong Standing Post (1) Basic Exercises of Standing Post The basic exercises of standing post consist of three major components and six minor components. For clarity and ease of memorization, it is abbreviated as "Three Rings and Six Knots". It is now listed as follows: Adjust Posture { Adjust Key Points, Adjust Relaxation Adjust Thought { Adjust Thoughts, Simplify Thoughts Adjust Breathing { Chest Breathing, Abdominal Breathing 1. Adjust Posture Based on traditional practice, we have summarized a set of standing exercises that are simple to learn, effective, and free of deviation: (1) Preparatory Posture (2) Zhengong Posture 1) Lifting Posture 2) Pressing Posture 3) Supporting Posture 4) Thrusting Posture (3) Resting Posture (4) Ending Posture Adjusting posture is divided into two minor components: adjusting key points and adjusting relaxation. The methods of adjusting key points and adjusting relaxation will be explained separately as follows: • 16 •
(1) Adjustment Essentials 1) Essentials of Preparatory Style When starting to practice, do a standing posture with hands down to prepare. The preparatory style is a basic stance, and other stances are derived from this preparatory style, with the following essentials: ①、Open Legs and Flat Feet. Separate your legs shoulder-width apart, with your feet in a straight line. The soles of your feet are slightly stressed, and your toes slightly grip the ground. ② Head Straight and Eyes Correct, Body Upright and Voice Calm, Empty and Spirited, Requiring Focused Attention. ③ Relax Shoulders and Support Elbows. Lower your shoulders, support your elbows round, and allow your chest to expand naturally, breathing deeply to benefit the physiological activity of your heart and lungs. ④ Support Wrists and Bend Fingers. The wrists should be supported round, the fingers bent, the tiger's mouth round, the palm of the hand empty, and the fingers should feel slightly swollen. ⑤ Flat Chest and Comfortable Back. The chest should be flat, the back relaxed and extended, allowing the chest to maintain a natural state of expansion, benefiting the physiological activity of the heart and lungs. ⑥ Buttocks Sitting with Bent Knees. Sit down on your buttocks, as if sitting on a high stool, with your knees slightly bent. The degree of bending depends on your physical strength, and consistency is not required. ⑦ Support the Crotch. Separate your feet into a small figure eight, and support the crotch round, which is beneficial to the flow of Qi and blood. ⑧ Close Your Eyes and Nourish Your Spirit. Your eyes should be slightly closed, without force, as if covered by a thin layer of mist, allowing your brain to rest. If you feel dizzy with your eyes closed, you can also open your eyes and look at a fixed object (such as being in a daze), so that your eyesight can also be exercised. Your lips should be lightly closed, and your facial expression should be like a non-smile, so that the facial muscles can relax. ⑨ Teeth and Tongue Natural. The upper and lower teeth should meet naturally, without opening or clenching. The tongue should touch the roof of the mouth naturally, without pushing too hard. Swallow saliva, do not spit it out. 2) Essentials of Correct Practice The correct practice includes floating and supporting style, pressing style, supporting and hugging style, and supporting and pushing style. The essentials are • 17 •
- Besides the changes in the arms and hands, the other requirements are the same as the preparatory stance. Floating support: Raise both hands to the left and right of the navel, form a semi-circle with the arms, relax the shoulders and support the elbows, palms up, fingers slightly bent and separated, fingers facing each other, about two fists apart, as if holding a balloon. Pressing support: Raise both hands slightly lower than the navel, about two fists away from the lower abdomen, palms facing down as if supporting something (a floating ball on the water). Embracing support: Raise both hands to the same height as the breasts, palms facing inward, fingers facing each other, arms rounded as if embracing something (a balloon). Pushing support: Raise both hands slightly higher than the eyes, about four fists away from the eyes, palms facing outwards, arms rounded as if pushing something (a mountain). In order to maintain the natural expansion of the chest cavity and facilitate the physiological activities of the heart and lungs, the distance between the two hands should be greater than the width of the two breasts. The amount of exercise for each of the above styles varies, and should be chosen according to the strength of the body. According to experience, the embracing support style is more ideal for exercising. Because embracing with both arms is conducive to the circulation of Qi and blood and keeps Qi and strength from dissipating. And with the palms facing inwards, the generated energy (internal Qi) can return to the body, which is beneficial to medical treatment and health care. Therefore, it can be said: one posture - embracing support, one purpose - health, endless use for life. 3) Key points of the resting style When you feel tired during exercise or before finishing the exercise, you can switch to the resting style. On the basis of the positive style, slowly lower both hands, return to the preparatory style, and then put both hands behind your back, placing them on the buttocks with the palms facing outwards. Other requirements are the same as the preparatory stance. 4) Key points of the finishing style On the basis of the resting style, return both hands to the preparatory style, then cover the heart with the right hand and the navel with the left hand, so that the energy (internal Qi) generated by the exercise returns to the body. • 18 •
Other key points are the same as the preparatory posture. (2) Adjusting Tightness Tightening: On the one hand, keep the body stable and still, so that the pressure points and support points do not change. At the same time, raise both arms, squat the legs, prop the elbows round, and support the wrists and bend the fingers to increase the force on the human body tissues, making the human body tissue cells tighter, but the tightness should be reasonable, that is, tight but not stiff. If there is any stiffness, adjustments should be made. Loosening: On the other hand, adjust through the central nervous system to relax the human body tissue cells, but the loosening should be reasonable, that is, loose but not lax. If there is any laxity, adjustments should be made. When relaxing, start with the local area and then the whole body. When relaxing locally, grasp the key parts, and relaxing the key parts will drive the nearby parts to relax. According to experience, relaxing eight parts can drive the whole body to relax, which can be simply called "Eight Relaxations", as follows: Relax the abdomen and mouth Relax the shoulders and elbows Relax the waist and hips Relax the feet and hands After local relaxation, if you want to increase the movement of human tissue cells, you can use your mind to slightly tighten the human tissue cells. The force of the human tissue being tightened will produce a reaction force, so that the human body naturally produces slight movement. But it should be controlled, not too much. The more the human body tissues move, the looser they become, the more comfortable they become, and the more beautiful they become. The more beautiful they become, the looser they become, so that the nerves are regulated and exercised. The method of combining this loosening and tightening can be simply called "Eight Relaxations and One Tightening." 2. Adjusting Thoughts Adjusting thoughts includes two small links: adjusting thoughts and simplifying thoughts. When simplifying thoughts in the practice process, the method should not directly and forcibly make the brain quiet. According to experience, apply adjustment thoughts to simplify thoughts. That is, let everyone • 19 •
Continue to engage in mental activities, but think of those optimistic ideas that are beneficial to physical and mental health, so that optimistic ideas occupy the ideological position, eliminate distractions, simplify thinking, and lead to tranquility. The specific method of simplifying thinking by adjusting thoughts is: on the basis of adjusting relaxation, experience the feeling of "relaxed and comfortable beauty" produced by relaxation, so that "relaxed and comfortable beauty" occupies the ideological position, eliminates distractions, simplifies thinking, and leads to tranquility. In order to strengthen the sense of beauty, you can also silently imagine beautiful scenery. Then, adjusting thoughts includes the two processes of "relaxation" and "seeking beauty". According to experience, as the practice of exercises and Kung Fu gradually deepens, the process of adjusting thoughts gradually shortens, the speed of entering tranquility gradually increases, and when the exercises reach a certain level, a conditioned reflex is formed, and you will naturally enter tranquility as soon as you meet the principles and methods of the exercises. In order to influence physiology psychologically and obtain a more ideal exercise effect, in the process of practicing exercises to seek beauty, you can choose the following conceptual activities: (1) One's own body is as light as paper, floating with the wind. (2) Relax yourself like catkins, and let your Qi and blood circulate. (3) Beautiful as a fairy, as drunk as sleeping. (4) The gentle breeze permeates the body. (5) A drizzle of rain on the body. (6) As if stepping on a cotton bag, hovering in mid-air. (7) Silently watch the beautiful scenery. Such as flat grasslands, calm lakes and waves, green hills and clear waters, birds singing and flowers fragrant, like an elegant painting, immerse yourself in it. (8) Silently listen to your favorite light music or operas. When you reach the stage of strengthening your exercises, you will recover from illness and become healthy. In order to improve the exercise effect, you can choose the following conceptual activities with greater intensity: (1) Imagine being as drunk as sleeping. (2) Imagine being as divine as a fairy.
(3) Imagine both elbows reaching out to the edge of the sky. (4) Imagine hugging a tiger and pushing a mountain. When practicing the FuAn (supporting and pressing) or FuTuo (floating and holding) style, the arms hang down, which has no effect on the chest cavity. During practice, Qi naturally sinks to the lower abdomen, the lower abdomen fills up, and over time, abdominal breathing naturally forms, which cannot be forced. When practicing the ChengBao (supporting and hugging) or ChengTui (supporting and pushing) style, because the arms are raised high, the chest cavity expands, and the contraction range of the intercostal muscles becomes smaller, making chest breathing difficult. At this time, in order to adapt to the needs of gas exchange, the diaphragm is forced to increase the range of relaxation and contraction, thereby forming abdominal breathing. Chest breathing is based on natural, normal, gentle, and even principles; abdominal breathing is based on natural, deep, slow, gentle, and even principles. Breathe through the nose, not through the mouth. Breathing through the nose can exercise the brain nerves, thereby making the brain clear and developed. Breathing in through the nose can use nasal hairs to block foreign dirt from entering the body and can also regulate air temperature and humidity. (2) Basic practice of sitting exercises The practice of sitting exercises is basically the same as that of standing exercises and is also composed of three links and six stages. The only difference is that it is practiced while sitting. Preparatory pose: Sit naturally on the stool with feet apart and shoulder-width apart on the ground, legs bent with a bending angle of 90° as a principle, but in order to adapt to the height of the stool, it can also be flexibly grasped, based on comfort and efficiency. Place both hands on the thighs, palms down. Other essentials are the same as the preparatory pose for standing exercises. Formal exercise: Based on the preparatory pose, support and round with both arms, slowly lift up, and choose to perform the following styles: 1. FuTuo style (Floating and Holding) 2. FuAn style (Supporting and Pressing) 3. ChengBao style (Supporting and Hugging) 21.
4. Pushing Style Other essentials are the same as the standing Qigong Zheng Gong style. Resting posture: Place both hands on the lower back, palms facing outwards. Other essentials are the same as the standing Qigong resting style. Ending posture: Right hand covers the heart, left hand covers the navel, after a moment, lower both hands, return to the preparatory posture, then stand up and walk normally, and perform tidying activities. Other essentials are the same as the standing Qigong ending style. Those who are seriously ill or weak should not practice the Zheng Gong style. They can practice the preparatory style or rest first, and then practice the Zheng Gong style after their illness has subsided and they are healthy. During the practice of sitting Qigong, on the basis of normal and natural breathing, it is necessary to relax, seek beauty and enter a state of tranquility. (III) Basic Practice of Lying Qigong The practice of lying Qigong is basically the same as standing Qigong, and it is also composed of three rings and six knots. The only difference is that it is practiced lying down. Preparatory posture: Lie naturally supine on the bed, head on the pillow, waist straight, feet apart shoulder-width apart, legs straight, or bent, the angle of bending should be comfortable, arms placed on the bed, palms facing down. Other essentials are the same as the standing Qigong preparatory style. Zheng Gong style: On the basis of the preparatory style, circle the arms, slowly lift them up, and choose the following styles: 1. Floating Support Style 2. Pressing Style 3. Supporting and Embracing Style 4. Pushing Style Other essentials are the same as the standing Qigong Zheng Gong style. Resting posture: Place both hands on either side of the lower abdomen, palms facing down. Other essentials are the same as the standing. • 22 •
Exercise resting posture. Concluding stance: Right hand covers the heart, left hand covers the navel. After a moment, lower both hands and return to the ready position. Then engage in free movement. You can lie on your side, sit up, or walk on the ground. Other principles are the same as the standing exercise concluding stance. During the practice of lying-down exercise, on the basis of normal and natural breathing, one should relax, seek beauty, and enter a state of tranquility. (Four) Basic Practice of Moving Exercise Moving exercise is dynamic exercise. Practicing exercise requires a combination of movement and stillness. Standing, sitting, and lying-down exercises are static exercises. After finishing the static exercises, one should practice moving exercises as a recovery exercise. In order to meet the needs of medical health, when practicing moving exercise, in addition to maintaining a mental state of "relaxation, comfort, and beauty", one should also achieve slowness, evenness, roundness, gentleness, smoothness, agility, calmness, extension, and generosity in their movements. The following are several types of moving exercises suitable for health preservation: Normal walking exercise Drunken walking exercise Parallel walking exercise 1. Normal Walking Exercise When practicing normal walking exercise, one should also begin with the ready position of standing exercise and end with the concluding stance of standing exercise. Stand relaxed and beautifully, look straight ahead, first step out with the left foot, and swing your arms freely in coordination with the movement of the legs. During the exercise, one can perform upward lifting, downward pressing, inward hugging, and outward pushing, while maintaining a mental state of "relaxation, comfort, and beauty" and breathing naturally. The speed of normal walking exercise should be about one hundred steps per minute. After finishing the standing exercise, immediately practice normal walking exercise for at least one hundred steps as an adjustment movement. Everyday walking can also be practiced as normal walking exercise. 23.
The end. 2. Drunken Walking Exercise Practicing Drunken Walking Exercise should also start with the standing stance preparation, ending with the standing stance completion. Stand relaxed and upright, close your eyes and concentrate, head slightly tilted back, knees slightly bent, hands extended diagonally to both sides of the body, at the same height as the navel, palms down, or you can place your hands on your lower back, palms facing outwards. When walking, shift your weight to one foot, and the other foot slowly makes a lazy movement of wanting to walk but stopping, moving forward half a step. When the left foot moves forward, tilt your head to the right, and when the right foot moves forward, tilt your head to the left, alternating like this to move forward or backward. During the walking process, you can also stop, continuously lunge forward on the spot, sit back and bounce, and then continue walking. During the practice, the expression should be like being drunk or sleepy, like being crazy or mad, like being a god or an immortal, so that the body is exercised and the nerves are adjusted. Breathe naturally, do not limit which foot to move out, and be sure to inhale or exhale. The end. 3. Parallel Walking Exercise Practicing Parallel Walking Exercise should also start with the standing stance preparation, ending with the standing stance completion. Stand relaxed and upright, look straight ahead, knees slightly bent, hands extended diagonally to the left and right sides of the body at 45°, palms down, at the same height as the navel, and the hands can also be held in a hugging posture, supporting posture, or hands on the lower back. When stepping with the left foot, shift the weight to the right foot, lift the left foot parallel to the ground, move it next to the right ankle, then step out forward to the left, parallel to the ground and with an arc shape, with the sole of the foot and the heel landing at the same time. In the same way, when stepping with the right foot, shift the weight to the left foot, lift the right foot parallel to the ground, move it next to the left ankle, then step out forward, parallel to the ground and with an arc shape. Alternate like this to move forward or backward. During the walking process, you can stop, continuously lunge forward on the spot, and sit back and bounce, then continue walking. 24.
To ensure that advancing and retreating are light and natural, strides should not be too large, and breathing should be normal and natural. 3. Medical Practice of Yi Quan Health Preservation Zhan Zhuang Gong Yi Quan Health Preservation Zhan Zhuang Gong is a holistic exercise. Through holistic exercise, the physiological functions of various systems in the human body can be enhanced and improved. Therefore, consistent practice can achieve the goals of fitness, disease prevention, treatment, and longevity. However, due to differences in physical strength and weakness, and different types and conditions of illnesses, in order to obtain more ideal exercise and medical effects, based on the basic practice method, the following three factors must be given further attention and flexible mastery: 1. Exercise Volume 2. Mental Activity 3. Breathing (1) Exercise Volume The amount of exercise is directly proportional to the intensity and duration of the exercise. The greater the intensity and the longer the duration, the greater the amount of exercise. If the intensity of the exercise remains unchanged, the longer the exercise time, the greater the amount of exercise. If the exercise time remains unchanged, the greater the intensity of the exercise, the greater the amount of exercise. Exercise should be moderate, neither too little nor too much. Insufficient exercise is not enough, and the effect is not ideal. Excessive exercise can harm the body. If a person is often ill and benefits from the exercise, tasting the sweetness and exercising excessively, it often backfires. Therefore, the ideal is not to exceed one's own capacity to bear. To ensure moderate exercise, the following requirements should be followed: 1. Regarding the posture of the exercise The intensity of the exercise is related to the posture, such as: 25
(1) The more the torso and limbs remain still, and the more constant the pressure point and fulcrum, the greater the intensity. (2) The smaller the support surface of the supporting object (ground, stool, bed) for the human body, the greater the intensity. For example, standing exercises have a higher intensity than sitting exercises, and sitting exercises have a higher intensity than lying down exercises. (3) The higher the hands are raised and the lower the legs are squatting, the greater the intensity. (4) Because the earth has gravity, when the palms face downwards, more energy (internal energy) is released than when they face upwards. Based on the above, in terms of exercises, if one is too ill or weak to practice standing exercises, they should practice sitting exercises instead. If they cannot practice sitting exercises, they should practice lying down exercises instead. In terms of postures, beginners or those who are seriously ill can first practice the floating support style or the low holding style. When the illness gradually improves and the physique becomes stronger, they can switch to the supporting and holding style. Those suffering from high blood pressure, dizziness, or headaches can practice the support and press style to cause energy (internal energy) to flow downwards, clearing the mind. Those suffering from hemiplegia can practice while holding onto or leaning against something, such as practicing the support and press style while holding onto a table, practicing the supporting and pushing style while holding onto a tree, or practicing the supporting and holding style while leaning against a tree. 2. About exercise time Beginners can start with five minutes and gradually increase the time. Each exercise session should generally not exceed one hour, and the principle should be to maintain metabolic balance. 3. About the frequency of exercise Beginners or those with illnesses can practice several times a day, at least three times. Each session should be shorter, breaking it down into smaller parts. When the illness gradually improves and the physique becomes stronger, the number of exercise sessions can be reduced, and the duration of each session can be increased, integrating the smaller parts into a whole. According to experience, healthy people have a strong physical capacity. Provided that they do not exceed their body's capacity, they can increase the intensity and decrease the time, which will help strengthen their physique. Patients, due to their weak physique and low capacity, can reduce the intensity of the exercises and increase the duration of the exercises, provided that they do not exceed their physical capacity. This will... • 26 •
* , Reduce energy (internal qi) and material consumption, and can prolong the treatment time of diseases. (II) Mental Activities 1. About mental intentions Health preserving standing meditation exercises are a holistic exercise. In order to maintain the body's various physiological activities in balance, the principle is not to focus on a certain part of the body, such as the Dantian. When relaxing, imagine the whole body; when pursuing beauty, imagine the scenery, which can make the heart and chest more open, and the spirit more comfortable, thus being more conducive to physical health and the recovery from diseases. According to experience, it is best for patients with internal diseases to forget about the affected area. Patients with surgical diseases can imagine the affected area and imagine acupuncture, hot compress, or electrotherapy to treat the disease. For mild illnesses, it is advisable to imagine nearby scenery; for severe illnesses, it is advisable to imagine distant scenery. Patients with high blood pressure, dizziness, headaches, and other illnesses should focus their mental activities downwards, such as imagining flat ground, green grass, and calm green water. Patients with neurasthenia and low blood pressure should imagine high and distant scenery, such as green trees on high mountains, blue skies, or distant landscapes. 2. About guidance The movement of qi and blood is regular, under the regulation of the brain, and runs naturally to where it is needed according to the needs of physiological activities. For example, taking a walk after dinner helps digestion and increases qi and blood flow to the stomach. When thinking about problems, qi and blood flow to the brain. Therefore, during exercise, do not guide qi and blood, but let it run naturally under the regulation of the brain according to physiological needs. According to experience, practicing in this way can achieve the purpose of fitness and disease treatment, and also ensure safety without deviations. 3. About relaxation, pursuing beauty, and entering tranquility Relaxation can allow the body's tissues and cells to be trained. Pursuing beauty can allow the brain to be regulated. Entering tranquility can allow the body and mind to be adjusted and diseases to be treated, so as to be freed from worries. 21
Relaxation, aesthetics, and tranquility are the three essential elements of the Yi Quan health and longevity standing meditation's mental activity. They play a positive role in fitness, disease prevention, treatment, and longevity. Therefore, in the practice process, it is ideal to induce tranquility through relaxation and aesthetic activities. However, if there is difficulty in achieving tranquility, do not force it. It is also effective to simply relax and seek beauty. According to experience, relaxation and aesthetics are more ideal for healthy people, especially manual laborers. For mental laborers, especially patients, in addition to relaxation and seeking beauty, they should also prioritize tranquility. (III) Breathing Breathing is what Qigong terms "regulating the breath" (one inhalation and one exhalation constitute one breath). Yi Quan health and longevity standing meditation advocates natural breathing, without considering any specific breathing methods. In other words, breathe as you normally do. Everyone knows that babies can breathe from birth without being taught. Therefore, breathing is an innate ability. If you violate this natural law of human physiology and try to control it, it will harm the body and is not advisable. Therefore, this exercise method adopts natural breathing and the method will never deviate. IV. Medical Approaches of Yi Quan Health and Longevity Standing Meditation Yi Quan health and longevity standing meditation has two types of medical treatment for diseases: exercise therapy and comprehensive therapy. (I) Exercise Therapy The human body has the innate ability to prevent and treat diseases, so sometimes illnesses heal without treatment. However, this prevention and treatment ability has a certain limit. If the condition is too severe and exceeds this limit, then... • 28 •
Cannot be prevented and treated. Therefore, people must exercise to enhance the body's prevention and treatment functions. This method of using medical health standing exercises to exercise is aimed at enhancing the prevention and treatment functions, which is also Qigong therapy. In the process of practicing Yi Quan health standing exercises, standing, sitting, or lying exercises should be selected appropriately according to the severity of the condition. For mild illnesses, standing exercises should be selected; for severe illnesses, sitting or lying exercises should be selected. Both can be selected, with one as the main and the other as the auxiliary, to cooperate with treatment. (II) Comprehensive Therapy When Qigong therapy still cannot prevent and treat diseases, it is necessary to resort to other therapies, such as medication and surgery. However, while resorting to other therapies, Qigong therapy should also be carried out to improve efficacy, shorten treatment courses, and consolidate efficacy. This medical method that combines Qigong therapy and other therapies is "Comprehensive Therapy." In the process of comprehensive therapy, Qigong therapy can be used in one stage, other therapies can be used in another stage, or they can be used simultaneously to cooperate with treatment. V. Reactions during Qigong Practice During the process of Qigong practice, due to the influence of human body weight, posture, breathing, and psychology, the human body may experience physiological, pathological, physical, and psychological reactions. (I) Physiological Reactions Various physiological activities of the human body, such as metabolism, respiration, circulation, digestion, endocrine, and urination, etc., before practicing Qigong, because the human body has already adapted to the functions of various tissues, organs, and systems, through the stimulation of Qigong adjustment, various reactions may occur, such as: soreness, numbness, distension, pain, itching, increased saliva, tearing, runny nose.
Tears, yawning, belching, farting, sweating, fever, and other phenomena may occur. It is also possible to have one hand hot and one hand cold, one side of the body numb and the other not numb, one side sweating and the other not sweating. These phenomena can be gradually eliminated by adjusting the exercises and increasing the adaptability of physiological activities. (II) Pathological Reactions Before learning Qigong, if you have suffered from a certain disease, although it has been "cured" on the surface, pathological changes still exist, and reactions may occur through the touch of Qigong adjustment. For example, people who have had stomach problems may experience stomach pains, people who have had arthritis may experience joint pains, people who have had neurasthenia may experience headaches, and people who have had surgery may experience surgical incision pains. These phenomena can be completely cured by adjusting the Qigong, and then gradually disappear. (III) Physical Reactions During the practice of Qigong, the human body may experience physical phenomena such as tremors, movements, and rotations. According to physics, "an object at rest remains at rest unless acted upon by an external force." Then, the human body in a static state must maintain a static state when it is not subjected to external forces. In the process of practicing Qigong, the reason why the human body experiences tremors, movements, and rotations is due to the effects of gravity, posture, breathing, and psychology on the human body. From this, we can know that stillness itself cannot be lively, so the saying that "extreme stillness leads to activity" does not conform to the principles of physics. This kind of tremor, movement, and rotation should be controlled as much as possible to keep them still. The less the outside of the body moves, the better the inside moves, and the more conducive it is to promoting metabolism and Qi and blood circulation. • 30.
(4) Psychological Reactions During the practice of Qigong, various illusions may appear after entering a state of tranquility, such as feeling that the body is very large, very small, very light, or very heavy, or that things that have been experienced or contacted in the past appear in front of you. For example, seeing high mountains and flowing water, flowers and birds, bamboo and stones, hearing music, singing, and smelling fragrances. These phenomena can be adjusted through Qigong practice, and the function of psychological activities will return to normal and disappear. The above four reactions generally occur in the initial stage of practice. The phenomena that appear are also different due to the different constitutions of each person. In the reaction, if you feel comfortable, don't worry about it. If you feel uncomfortable, such as having a high fever, sweating profusely, moving a lot, or other bad hallucinations, you should immediately alleviate or stop practicing Qigong and correct it. After various reactions disappear through Qigong adjustment, you enter the comfortable stage of Qigong practice. Only by practicing Qigong to a comfortable stage can you get relaxation, comfort, and beauty. If you continue to practice Qigong, diseases will disappear, your body will be strong, your spirit will be exuberant, your mind will be clear, your diet will increase, your sleep will deepen, your learning and work efficiency will increase, and your body will not feel tired, that is, you will enter the strong stage of Qigong practice and achieve the purpose of Qigong practice. It should be pointed out that the purpose of Qigong practice is to keep fit and cure diseases, not to have reactions. The absence of reactions may also be a strong adaptability of the human body. Therefore, as long as you are healthy and recover from illness through Qigong practice, don't worry about whether there are reactions, and don't pursue them. Blind pursuit may lead to deviations. 6. Changes in Qigong Practice During the process of Qigong practice, various physiological activities of the human body will change due to the effects of gravity, posture, breathing, and psychology on the human body. The most obvious and influential are the following three types: 1. Metabolism.
2. Blood circulation. 3. Breathing. Standing, sitting, and lying exercises differ in the amount of movement involved, resulting in different changes. These will be explained separately below: (1) Changes during standing exercises 1. Increased metabolism Metabolism is a fundamental activity for maintaining life, including substance metabolism and energy metabolism. Increased substance metabolism leads to better renewal. More protoplasm enhances a person's physical fitness. Increased energy metabolism can produce more and better energy (inner Qi). Energy is the driving force for various physiological activities in the human body. Increased energy can improve the functions of various physiological activities, thus promoting fitness, disease prevention, treatment, and longevity. According to relevant experimental data, one hour of standing exercises increases the metabolic rate by about 50% and oxygen consumption by about 50%. 2. Increased blood flow When the body is at rest, only 55-75% of the total blood volume participates in circulation, with the rest stored in the spleen and liver. During standing exercises, the increased movement increases metabolism and the demand for nutrients and oxygen. Under the regulation of the brain, more blood flows from the liver and spleen into the blood vessels to participate in circulation. According to relevant experimental data, after one hour of standing exercises, compared to before the exercise, there is a significant increase in red blood cells, white blood cells, and hemoglobin in the blood. White blood cells have the effect of killing bacteria and viruses. An increase in white blood cells can enhance disease prevention and treatment. Hemoglobin is the transportation team for oxygen and carbon dioxide, and an increase in hemoglobin is beneficial to metabolic activities. 3. Capillary opening • 32 •
When the human body is in a generally static state, only a portion of the capillaries are open. When practicing standing meditation, the amount of circulating blood increases, and the body's tissues relax due to the practice, causing the closed capillaries to open, and the previously open blood vessels also become thicker. The greater the amount of exercise, the more relaxed the body's tissues become, and the more and thicker the capillaries open, which is more conducive to metabolic activity. The large amount of blood flowing into the capillaries reduces the burden on the heart, thereby lowering blood pressure. 4. Pulse quickens. The number of pulses is related to the function of the heart. If the heart function is high, the amount of blood pumped out each time is large, and the number of pulses will be less; conversely, it will be more. Therefore, after practicing standing meditation, people with strong constitutions have fewer pulse rate increases. After completing the exercise, the time to return to normal is short. When starting to practice, the pulse rate generally increases, but through exercise and strengthening of the heart, the pulse rate may gradually decrease. The number of pulses is related to the amount of exercise. The greater the amount of exercise, the greater the number of pulses; conversely, it decreases. Therefore, the number of pulse increases is greater with standing meditation than with sitting meditation, and greater with sitting meditation than with lying meditation, and greater with lying meditation than with sleep. 5. Breathing slows and deepens Standing meditation initially promotes thoracic breathing. During the exercise process, as the amount of exercise gradually increases, metabolism gradually speeds up, and oxygen consumption and carbon dioxide emissions gradually increase. To adapt to this need, under the regulation of the respiratory center, breathing gradually deepens and slows down, thereby forming abdominal breathing. After practicing standing meditation for a certain period, one will naturally feel that breathing turns slow, deep, fine, and even. At this time, the whole body is as drunk and intoxicated, feeling extremely comfortable. However, one should not force abdominal breathing to prevent deviations. (II) Changes in Sitting and Lying Meditation The size of the supporting surface of the supporting object (ground, stool, bed) is inversely proportional to the amount of exercise in meditation. The supporting surface of standing meditation is smaller than that of sitting meditation, and the supporting surface of sitting meditation is smaller than that of lying meditation.
The supporting surface of standing exercises is small, so the amount of exercise in standing exercises is greater than sitting exercises, and the amount of exercise in sitting exercises is greater than lying exercises. The amount of exercise is directly proportional to the speed of metabolism. Therefore, lying exercises have slower metabolism than sitting exercises, and sitting exercises have slower metabolism than standing exercises. During the process of practicing lying and sitting exercises, after entering a state of tranquility, the metabolic rate may be lower than the basal metabolism. As metabolism slows down, breathing and pulse also slow down accordingly. There are beneficial and detrimental aspects to slowing down metabolism. The beneficial aspect is that due to the slowing down of metabolism, breathing, and pulse, the consumption of human substances and energy (internal Qi) is reduced, and energy (internal Qi) can be accumulated for preventing and treating diseases. The detrimental aspect is that due to the slowing down of metabolism, prolonged practice can weaken the body, and the therapeutic effect is not easily consolidated. Therefore, those who are weak and severely ill can practice sitting and lying exercises. After the illness gradually heals, they should strive to switch to standing exercises. Practicing standing exercises can increase energy production for preventing and treating diseases. Practicing sitting and lying exercises can conserve energy for preventing and treating diseases. If we use financial management as an analogy, standing exercises are like opening up sources of income, while sitting and lying exercises are like reducing expenditure. Of course, to obtain and accumulate more funds, we should focus on opening up sources of income and supplement it with reducing expenditure. To produce and accumulate more energy (internal Qi), we should focus on standing exercises and supplement it with sitting and lying exercises. VII. Precautions for practicing exercises 1. Empty your bowels and bladder before practicing. Loosen your collar and belt, and take off your watch. 2. The location for practicing should have fresh air, suitable sunlight, and a quiet environment. It is best to be near water or trees, and being near pine and cypress trees is more beneficial to physical and mental health. 3. Face away from the sun to avoid glare, and face away from the wind to avoid wind stimulation, which affects entering a state of tranquility. 4. The best time to practice in the park is after sunrise, not near roads. • 34 •
It's better to do it before cars come out to avoid noise. 5. Do not practice Kung Fu for one hour before or after meals. 6. Practicing Kung Fu should be focused, do not be fickle, should be gradual, do not be eager to achieve. 7. Practicing Kung Fu should have confidence, determination, and perseverance. 8. The intensity and duration of practicing Kung Fu should be well grasped, should be moderate and appropriate, should leave room for strength, leave room for fun, and emphasize safety first. 9. Female comrades can practice Kung Fu during menstruation and within five months of pregnancy, but they should appropriately reduce the intensity and duration of Kung Fu practice. Those who suffer from acute illnesses or severe conditions should not practice Kung Fu. Mental disorders and acute and severe diseases are not suitable for practicing Kung Fu. 10. Practicing Kung Fu should first practice the mind, first of all, be open-minded, and handle internal conflicts among the people well, turn bad things into good things, check yourself more, do not blame others, be content and happy, be self-reliant, learn well, work well, exercise well, and find fun in the art of life. In short, always be happy, do nothing but be happy, and always maintain an optimistic spirit. Secondly, be strong-willed, do not be frightened by illness, and be brave to quit bad habits, such as smoking and drinking. Sexual life should be reasonably controlled, otherwise, any nutrition, drugs, and sports exercise effects can be offset. So, practicing the same Kung Fu, some people recover from illness quickly, some slowly, some live long, some short, this is the reason. 11. Eat at regular times, in fixed quantities, and diversify your diet. Eat less greasy food, more vegetables and fruits. In your spare time, do some activities that are beneficial to your physical and mental health, such as calligraphy, painting, and listening to music. 12. After finishing Kung Fu, do a finishing exercise. It is best to stand Kung Fu first and then do self-massage and then do the ten sections of auxiliary activities. 35
8. The Production of Human Tissue Cell Movement Human tissues are composed of cells and intercellular substances, which are made up of particles (molecules, atoms). Human tissues are subjected to forces (pressure, tension, or intentional activity) that generate reactive forces. The interaction of action and reaction forces promotes the movement of human tissue cells (or particles), thereby accelerating metabolism. In metabolism, accelerating substance metabolism can enhance human quality. Accelerating energy (Qi) metabolism can improve the functions of human physiological activities, thus achieving the purpose of fitness, disease prevention, treatment, and longevity. The forces that promote the acceleration of human tissue cell movement are threefold: the force of human life activities, the force of human gravity, and the force of other objects. (I) The Force of Human Life Activities In order to adapt to the needs of life activities, the human body has to carry out various production and physiological activities, such as productive labor, thinking, breathing, blood circulation, and gastrointestinal peristalsis. These production and physiological activities can give certain parts of the human body a certain force, thereby promoting the movement of human tissue cells. (II) The Force of Human Gravity Due to the Earth's gravitational pull, the human body produces gravity, and the lower tissues of the human body are subjected to the force (pressure) of the upper tissues, which generates a reactive force. The interaction of the action force and the reaction force promotes the movement of human tissue cells (or particles). (III) The Force of Other Objects • 36:
A certain part of the human body is subjected to the force of other objects, which generates a reaction force, thereby promoting the movement of human tissue cells (or microparticles). For example, the human body generates a reaction force when subjected to the force of a doctor's massage, and also when the human body is subjected to the force of an opponent's punch during boxing practice. The action force and the reaction force interact with each other, thereby promoting the movement of human tissue cells (or microparticles). In sports activities, there are two types of exercise: static and dynamic. Standing, sitting, and lying exercises belong to static exercises, while boxing and playing ball belong to dynamic exercises. Although the formation of exercise is divided into static and dynamic, in essence, they all apply a certain force to the human body's tissues to promote the movement of human tissue cells (or microparticles), thereby achieving the goals of fitness, disease prevention and treatment, and longevity. Nine. Generation of human tissue cell movement and exercise capacity (1) Production of human tissue cell movement 1. Standing exercise Standing meditation is a static exercise. In the process of practicing exercises, the movement of human tissue cells (or microparticles) is mainly caused by the following four forces on the human body: the force of gravity, the force of posture, the force of breathing, and the force of psychology. (1) The force of gravity The force of gravity on the human body is due to the earth's gravitational pull on the human body, as described in the previous section. During the standing meditation process, the human body is subjected to the force of its own gravity (pressure), which generates a reaction force. The action force and the reaction force interact with each other, thereby causing the movement of human tissue cells (or microparticles). (2) The force of posture
When practicing standing qigong, raise both arms, sit down on the buttocks, brace the elbows in a rounded shape, support the wrists, and bend the fingers. These postures apply a certain force to the relevant parts of the body, thereby promoting the movement of related tissue cells (or microparticles). (3) The force of breathing Breathing can exert force on the internal organs and autonomic nervous system of the human body, thereby causing the tissue cells (or microparticles) of the internal organs and autonomic nervous system to move. (4) The force of the mind The force of the mind is the force of intentional activities. Exciting intentional activities, such as adjusting and pursuing beauty, can promote the acceleration of human tissue cells (or microparticles), increase the metabolic rate, increase energy (inner qi), and thus enhance the body's disease prevention functions. Inhibitory intentional activities, such as relaxation and entering a quiet state, can slow down the movement of human tissue cells (or microparticles), reduce the metabolic rate, save energy (inner qi), and thus maintain the body's disease prevention functions. 2. Sitting qigong and lying qigong Sitting and lying qigong are also static exercises. During the practice of sitting and lying qigong, the movement of human tissue cells is also caused by the four forces mentioned above. However, the movement speed is slower than standing qigong. The reason is that the magnitude of the human body's gravitational force on the body (pressure) is inversely proportional to the size of the supporting object (bed, stool, ground) to the supporting surface of the human body, that is, the larger the supporting surface, the smaller the force (pressure). The magnitude of the movement speed of human tissue cells is directly proportional to the magnitude of the force the human body receives, that is, the greater the force received, the faster the movement. When practicing sitting and lying qigong, the human body receives a larger supporting surface from the supporting object than when standing qigong, so the gravitational force (pressure) received is less than standing qigong. Therefore, if other forces are the same, the movement speed of human tissue cells is slower when practicing sitting and lying qigong than when standing qigong. 3. Walking qigong • 38 •
Action is dynamic exercise. In the process of practicing dynamic exercise, the movement of human tissue cells (or particles) is generated, in addition to being subject to the above four forces, there is also the force of "action". The various movements of the human torso and limbs are formed by the expansion and contraction of muscles. The force of muscle contraction causes human tissue cells (or particles) to move. (2) The generation of movement volume in human tissue cells When the human body is subjected to force, human tissue cells (or particles) will move, as mentioned above. The movement volume of unit time (minutes or seconds) is the training intensity. Training intensity multiplied by training time is the training movement volume. Training intensity and training time are directly proportional to the amount of training exercise. The greater the training intensity and the longer the time, the greater the amount of exercise. The relationship between training intensity, training time and training movement volume can be expressed by the following equation: Training movement volume = Training intensity × Training time X. Medical effects of static exercise In sports, there are two types: static and dynamic. Static exercise has better medical effects than dynamic exercise, mainly due to the following four aspects. (1) Static exercise can focus on exercising the nervous system Static exercise is when the torso and limbs of the human body are still and motionless, and the body's weight, posture, breathing, and psychology, etc., are used to exercise the human body. The less the human body moves, the less the pressure point and force point change, and the less the muscles and bones are exercised.
The more the nerves are exercised, the stronger the nerves, especially the peripheral nerves, become due to the exercise. (II) Static exercise can fully regulate the nervous system. In static exercise, because the human body is still and the trunk and limbs do not interfere with the brain's activities, one can concentrate on relaxation, pursuit of beauty, and meditation, thereby enhancing the function of the nerves, especially the central nerves. The nervous system is the master of various physiological activities of the human body. With the strengthening of nerve exercise and regulation function, the functions of various physiological activities of the human body will also be improved, thus playing a positive role in strengthening the body, preventing diseases, treating diseases, and prolonging life. (III) Static exercise can better redistribute nutrients and energy. According to physiology, the weight of the brain accounts for 2% of the total weight of the human body, and the oxygen consumption accounts for 25% of the total oxygen consumption of the human body. It can be seen that simplifying mental activities can save a lot of nutrients and energy. According to physiology, 80% of the heat produced by the human body comes from internal organs when resting. When exercising, it is 12 to 15 times higher, and 90% comes from skeletal muscles. It can be seen that in dynamic exercise, the trunk and limbs are in motion, and a large amount of nutrients and energy are dispersed and consumed in the trunk and limbs. In static exercise, because the trunk and limbs are still, the trunk and limbs relatively save a lot of nutrients and energy. Then, in static exercise, the nutrients and energy saved by the brain, trunk, and limbs can be redistributed to the physiological needs of the nerves and internal organs of the human body. Strengthening the functions of nerves and internal organs can improve the function of metabolism, thereby enhancing the ability to prevent and treat diseases.
(4) Static exercises can fully adjust and repair diseases. In the cerebral cortex, when the dominant thought and other activities are in a state of inhibition, the dominant center for adjustment and repair can be excited, allowing for greater focus and better adjustment and repair of diseases in an orderly and undisturbed manner. In summary, we know that static exercises, through stillness of the body (trunk and limbs still), can enhance the function of nerves and visceral physiological activities. Through mental stillness, the function of adjusting and repairing diseases can be enhanced. Therefore, static exercises have better therapeutic effects. Conversely, dynamic exercises strengthen bones and muscles through the trunk and limbs, resulting in strong bones and muscles. However, whether bones and muscles are well-developed is not directly related to disease prevention and treatment. Weakened nerves and internal organs can greatly affect the physiological functions of the human body. Therefore, in terms of therapeutic effects, dynamic exercises are not as good as static exercises. Therefore, patients should use static exercises (standing, sitting, or lying) for treatment. During static exercises, external movements should be controlled to maintain the focus on training the nervous system and to reduce the consumption of nutrients and energy (qi) due to external movements. 11. Elements and Principles of Yiquan Health-Preserving Standing Meditation (1) Elements of Yiquan Health-Preserving Standing Meditation Yiquan Health-Preserving Standing Meditation has four elements: "relaxation," "tension," "beauty," and "stillness." Relaxation means that the distances between human tissue cells (or particles) are larger. Tension means human.
The distance between tissue cells (or particles) is smaller. Beauty is mental happiness. Quietness is the simplification of thought. In the process of practicing Qigong, the distance between tissue cells in the human body shrinks and becomes tighter due to the force received. The distance between human tissue cells expands and becomes looser due to the reaction force (elasticity) generated by the human tissue cells due to the force received. Human tissue cells alternately relax and tighten due to the interaction of force and reaction force, thereby accelerating the movement of human tissue cells, increasing the metabolic rate and strengthening the physique. Relaxation and tension are relative. Without relaxation, there is no tension. Without tension, there is no relaxation. Without relaxation and tension, there is no movement. The tighter the tension, the greater the reaction force, and the greater the speed and amplitude of movement. Therefore, in exercise, tension is the main aspect of the contradiction and plays a leading role. Therefore, to increase the speed of exercise, you must increase the force, making the human tissue cells tighter, thereby making the tissue cells relatively looser. Therefore, in the process of standing Qigong, the human body must stand still, keeping the pressure point and support point unchanged. At the same time, the legs should be bent down and the arms raised to increase the force. The less the body moves, the higher the arms are raised, and the lower the legs are bent, the tighter the human tissue cells become. The greater the force and reaction force generated, the faster the human tissue cells move, and the greater the exercise for the human body. In the process of practicing Qigong, the human body receives the gentle stimulation of relaxation and tension exercises, which can produce a feeling of "relaxation and comfort". On the basis of relaxation and comfort, consciously engaging in "pursuit of beauty" activities can produce a feeling of "relaxation, comfort, and beauty". In the feeling of relaxation, comfort, and beauty, the more beautiful, the more relaxed, and the more relaxed, the more beautiful. In Qigong practice, "relaxation, comfort, and beauty" occupy the ideological position, that is, eliminate distractions, simplify thoughts, and induce tranquility. Through "relaxation and tension" activities, the physique can be exercised. Through "pursuit of beauty" activities, the nerves can be regulated. Through "entering stillness" activities, the body and mind can be adjusted and diseases can be treated. Therefore, in the process of practicing Qigong, it is necessary to master "relaxation", "tension", and "beauty" well.
"Quiet" four essential elements. (II) The principle of Yiquan health-preserving standing exercise In the process of practicing Qigong, it is generally difficult to enter a state of tranquility, because people's thoughts are moving. Suddenly making them quiet is like giving the brain an inhibitory force, which makes the mind tense and makes it even more difficult to enter a state of tranquility. Therefore, in terms of method, it is best not to mention "entering stillness" but to mention "entering beauty", so that relaxation, comfort, and beauty occupy the ideological position, eliminate distracting thoughts, simplify thinking, and induce stillness. The amount of Qigong practice should be appropriate. Under-exercising is not good, and over-exercising is even worse. Under-exercising has a certain training effect, but it is not ideal. Over-exercising will harm the body. The amount of exercise should be determined by one's own physical strength. The feeling of "tiredness" is a specific manifestation of the amount of exercise. At the beginning of Qigong practice, because the amount of exercise is small, there is no feeling of fatigue. As the practice time increases, the amount of exercise gradually increases, and fatigue will occur. If the practice time is further extended, the nerves will gradually become excited, the metabolism will gradually become vigorous, and the feeling of fatigue may turn into a feeling of "relaxation, comfort, and beauty". However, do not overdo it. Stop according to plan to avoid overdoing it. There should be a limit to simplified thinking. Thinking should be simplified but also kept clear. Do not fall asleep, because falling asleep will have no training effect. In order to make it easy to grasp, the following two sentences are summarized based on the above analysis and used as principles for practicing Qigong: Relaxed, comfortable, beautiful and tired, Simplify your thoughts and don't fall asleep. 12. "Internal Qi" - Heat and Electricity In the practice of Qigong, the human body feels "internal qi" being produced. What exactly is this "internal qi"? It is still a topic to be explored. According to practice 43.
After decades of experience in Qigong practice, I believe that "inner Qi" is related to heat energy and electrical energy. The human body relies on metabolism to maintain its functions. In the catabolic process of metabolism, organic matter is oxidized and releases "energy," which is used for human physiological activities. In physiology, this energy is interpreted as "heat energy." However, through Qigong practice, we believe that in addition to heat energy, there is also "electrical energy." That is, energy includes both heat energy and electrical energy. Heat energy provides heat for human physiological activities, such as metabolism and digestion of food, all of which require heat energy. Electrical energy is the driving force for human physiological activities such as thinking, metabolism, digestion, absorption, and circulation. Without electrical energy, human life activities cannot proceed. The human body is a good conductor, and electrical energy can flow freely through the human body. In Zhan Zhuang Qigong, we do not guide the energy ("inner Qi"), but let it regulate itself under the adjustment of the nervous system, follow the laws of development, and circulate naturally in the body according to the needs of physiological activities. Because we do not interfere with the "inner Qi," the method is simple, and the effect is good. However, we have not yet gained a scientific understanding of "inner Qi," and its development rules are not yet understood. If we blindly guide it, there is a risk of deviation. It should be pointed out that for various difficult diseases, especially "cancer," general medical treatment is not effective, but Yiquan health-preserving Zhan Zhuang Qigong exercises can achieve therapeutic effects. The reason may be that the "inner Qi" produced in the process of practicing Qigong can kill bacteria and destroy cancer cells. The principle needs to be scientifically explored. 13. Medical indications Based on the above, during Qigong practice, the human body can produce the following beneficial physiological changes for medical health: ① increased metabolism, ② increased energy (inner Qi); ③ increased hemoglobin; ④ increased white blood cells.
In the process of practicing Qigong, the human body's physiological activities can also produce the following beneficial effects on medical care: ① Focus on exercise and regulate the nervous system, so as to enhance the functions of various physiological activities of the human body; ② The nutrients and energy (internal Qi) saved by the brain, trunk, and limbs can be redistributed to the nervous system and internal organs to meet the needs of various organs; ③ After entering tranquility, one can concentrate on treating diseases. Xinyi Quan Health Preserving Zhan Zhuang Qigong has the above-mentioned effects, so it has great potential for medical care functions, and has preventive effects on various acute and chronic diseases, and has medical effects on general chronic diseases. According to experience, it can treat the following chronic diseases: neurasthenia, heart disease, high blood pressure, arthritis, eye diseases, skin diseases and other chronic diseases, and it also has a certain curative effect on cancer.
Ten-Section Exercise Ten-section exercise is a kind of auxiliary activity after Zhan Zhuang (standing meditation). It is a part of Dachengquan's (a style of Chinese martial arts) strength-testing practice. It is used as a way to nourish life, with slight variations. The whole set of movements still preserves the principles taught by Mr. Wang Xiangzhai: "Shape is based on intention, form comes from the heart, and form changes at will." "The upper body moves, the lower body follows; the lower body moves, the upper body leads; the middle body moves, the upper and lower body unite; the inner and outer connect; the front and back, left and right correspond; resonate with the atmosphere, compete with the earth's gravity," truly achieving overall movement. This activity maintains the characteristics of Zhan Zhuang. Breathe naturally, do not guard the dantian (energy center), relax the whole body, use intention to guide, the outer form presents ease and grace, beautiful and generous, giving people a kind of beautiful enjoyment. If scholars can persist in exercising, gradually progress in an orderly manner, and then supplement with movements designed according to individual conditions, it will inevitably cause changes in themselves, and ultimately achieve the purpose of treating illness, staying healthy without illness, and enjoying health and longevity. I. Dividing Water 1. Posture Lower Limbs: Separate your feet, with the distance between your feet the same as your shoulder width. Angle the left foot outwards to form a T-stance. Sit back slightly with your hips, bend the front leg slightly, and straighten the back leg with the knee. Upper Limbs: Extend both arms to the sides, with the height of the hands approximately at the hips. Spread the five fingers, with a feeling of almost pinching between the fingers. The palms face forward as if pushing water, with a pushing force at the base of the palms. 2. Key Points When pushing water forward with the hands, lead with the hands and follow with the elbows, leaning back slightly. When pulling water back with the hands,
Sometimes, when withdrawing the elbows and bringing the hands together, lean forward slightly, as if pushing forward and pulling back in activity. During the activity, the mind should be calm, the whole body should be relaxed, and the movements should be steady and slow. One can stand in place or move forward or backward. When in place, the feet can be rotated, standing with feet at a forward outward angle, like the character "Ding", eight steps. The duration of the activity depends on one's physical condition. Figure 15 Figure 16 2. Floating Style 3. Posture The posture of the lower limbs is the same as the first section (Ding-style eight steps). Upper limbs: Extend both hands forward with palms facing down, about one foot away from the body, relax the shoulders and support the elbows. The distance between the hands is about 2 to 3 fists, with fingers spread apart. The hands move forward in a rubbing motion, as if there is a elastic band around the wrists.
2. Key points When exercising, the hands should be like pressing on two balls floating on the water, and the wrists should be like having elastic bands on them. Both hands should rub the balls floating in the water, and then compete for the tightness as they stretch to both sides. As they stretch, the waist and chest should turn forward, forming an ellipse. It is like rubbing two balls with both hands, not letting the balls run away, and not pressing the balls into the water. Stretch the elastic bands on both wrists, and then let them shrink back. This is repeated in a cycle. This style can be practiced by moving forward or backward. It is also possible to exercise in place, but the left and right feet should take turns standing in eight steps (Figures 17, 18). The exercise time depends on your physical condition.
1. Posture Double Hand Cloud Ball The lower limbs are the same as the first section. Upper limbs, arms raised, elbows retracted, fingers spread apart to form a ball-holding shape. The left hand is in front, the right hand is slightly behind, as if holding a balloon in the hand. 2. Essentials The left hand points outwards, the right hand pushes towards the left hand. When pushed to the left side, the back of the right hand pushes outwards again, and the left hand pushes towards the right hand again. When pushing, the head and body move slightly . Repeat the pushing activity like this. Be attentive when pushing the ball, do not use force, do not squeeze the ball flat, and do not drop the ball (Figures 19, 20). The activity time is the same as before. The left and right feet can be rotated to stand in a T-shaped stance. Figure 19 Figure 20
1. Posture Fourth, press the spring Lower limbs: Same as section 1. Upper limbs, arms raised, shoulders relaxed and elbows supported. The height of the hands is slightly lower than the shoulders. Ten Fingers are apart, and the fingers seem to be clipped but not clipped. The hands are about a foot away from the body, and the distance between the hands The distance is about three fists. 2. Essentials After setting up the posture, try the spring force of both hands. Use your hands to move your elbows down. Press, when pressing, the head leads the whole body to rise, and the hand seems to have elastic force. Rise · At times, the elbow lifts the hand, relaxes the shoulders, the back leans slightly back, and the hips sit slightly back. There is buoyancy. The feet can be rotated left and right and stand for eight steps (Figure 21, 22, 23). Activities are the same as before. Figure 21 50. 22 Figure 23
Posture and Essentials 5. Air Filtration Lower Limbs: One foot in front, one foot behind forming a T-shaped stance. The front foot should grip the ground with the toes, while the heel of the back foot is slightly raised, with both knees slightly bent. Upper Limbs: Raise both hands, palms facing forward, one hand above the head, and one hand below the face. The elbows are pushed outward, with a distance of about one foot between the hands. The fingers are separated, without applying force, gently mimicking a grasping motion, stroking slowly and steadily from top to bottom. When stroking downwards, the head leads and drives the whole body. Stroke down to the level of the navel, with the fingers pointing downwards, the wrists leading the hands up. When raising the hands, lean the back, sit back slightly with the hips, and the fingers point downwards with a suction force. Lift both hands back to the original height and then stroke downwards again. Repeat this process to filter the air. The left and right feet can alternate in a T-stance, and the left and right hands can also alternate up and down. You can move forward or backward during the activity, or remain in place. Perform the activity 10 times on each side (Figures 24, 25, 26). 24 25 Figure 26 • 51 •
Posture and Essentials Six, Opening and Closing Strength Lower Limbs: Stand with the left foot forward in a T-shape. The front leg is slightly bent, and the rear leg is slightly straight. Upper Limbs: Palms facing down, extend forward (do not touch the hands), arms not straight. Extend, keep the arms semi-circular, armpits semi-hollow. Push both hands forward, leaning back as you push forward. Separate both hands to the sides, look into the distance, and withdraw the elbows when the hands are about 66 cm apart. Lean forward slightly when withdrawing, and sit back slightly on the buttocks. Twist the hands together, palms facing each other. Then slowly rotate the hands, palms facing down and extend forward for one round. The rear foot can take a step forward or the front foot can take a step back, changing to the right leg in front. Continue this circular movement. When the hands are splitting, there is a feeling of competition in the hands (Figures 27, 28). Number of activities as before.
1. Posture Seven, Dragonfly Pointing Water Start moving your feet and hands at the same time. Step forward with one foot, standing in an eight-step position, with the distance between the feet equal to the width of your shoulders. Raise both arms to shoulder height. The arms are slightly bent. Extend both hands to the sides, fingers spread. Face diagonally in the direction of the front foot and look into the distance. 2. Key Points The movement should be first up, then down. Raise both arms, relax your shoulders, focus on your hands, and let your wrists act like an axle. The front limbs, along with the upper arms, slowly rise, while the back foot lands. Raise the front leg and knee, and the front foot drops immediately after leaving the ground. When dropping, press down with the base of your palms, lift your head, and touch the ground with the toes of your front foot. Repeat this up and down floating motion, like a dragonfly skimming the water, alternating between the left and right legs. (Figures 29 and 30). The duration of the activity depends on your physical condition. ---
1. Posture Eight, silk drawing exercise Lower limbs in a T-step with the left leg in front as an example. Upper limbs: Raise both arms and hold them in front of the chest, with a distance of about two fists between the hands. Both fingers are bent as if holding something. 2. Essentials It seems that silk threads are wrapped around both hands, and both hands pull the silk threads a little, and loosen them (loose, i.e. the distance between the two hands is reduced). When stretching, focus on the wrist, and when loosening, focus on the center of the palm (Laogong acupoint). With the movement, the right foot steps forward. The body follows the hand, and the hand turns to the right side at the same time as the right foot is stepped out. side activity. This section can be done by alternating the left and right feet forward, or by moving back and forth in a cycle. When stretching, move forward, and the feet should be moved out slowly. When relaxing and moving back, slowly withdraw the feet (Figures 31 and 32). Activity time is the same as before. Figure 31 54 32
Nine, Divine Turtle Emerges from Water. 1. Posture Lower limbs: Left leg in front, right leg behind, stand in a big "T" shape. The distance between the two feet is wider than the shoulders. The front leg is bent, the back leg is straight, the ball of the front foot is on the ground with the toes gripping, and the heel of the back foot is off the ground. The weight distribution is 30% on the front and 70% on the back. Upper body: Raise both arms so that both hands are level with the shoulders. Relax the shoulders and drop the elbows. Face diagonally towards the front foot. The hands are in a pressing water shape. 2. Key points When the activity begins, sit towards the back right side with the buttocks. At the same time, press down with both hands, turn the head towards the front, then continue to use the head to lead the waist, and the waist to lead the hips to turn towards the front leg (left leg). •55•
Towards, press down with hands, top of the head, like emerging from water. Alternate left and right. (Figures 33, 34, 35). Activity time is the same as before. Ten, Rubbing Steps 1. Posture Upper body: Face forward, look into the distance, spread arms, relax shoulders, elbows slightly bent, hands like rubbing. Lower body: One leg in front, one leg behind (large T eight steps). The front foot lands firmly, the back foot seems to be pulled out of the mud, the ankle seems to be tangled with weeds with resistance, the foot is like stepping on a small ball, the knee leads, and the foot slowly rolls forward. 2. Key points When walking, the upper body leads the whole body, and the lower body is like an axle driving the back leg. The left and right feet alternate slowly forward (Figures 36, 37). ---
Self-Powered Acupressure The therapeutic range of practicing exercises is relatively broad, removing high fever and bleeding diseases. Almost all chronic diseases can be treated by trembling, guiding, penetrating acupoints, and warming in certain parts of the body. Systemic diseases such as: cerebral arteriosclerosis, high blood pressure, functional headache, liver, gallbladder, gastrointestinal diseases, etc. all take the head and abdomen as the main massage parts, and should also be matched with a main acupoint, such as the head with Hegu, and the abdomen with Zusanli. Major diseases should be combined with the main acupoint and local acupoint. For example, for eye, ear, nose, teeth and other five sense organs diseases, the main acupoints such as Yintang and Taiyang should be combined with the acupoints around the eyes, ears and nose for massage at the same time. The time for self-powered massage is generally chosen after standing or sitting exercises. At this time, the degree of warmth and comfort is different, and the mental attention is easy to concentrate. At this time, the power is relatively strong, and it is more suitable for massage. The number of times and time are not limited. The head, abdomen, and limbs can be continuously massaged, or if the head is the main disease, only the head can be massaged. For diseases mainly of the digestive system, the abdomen is the main part, and there is no order. Prepare adequately before massage, do not leave long nails, wash your hands, choose a quiet, wind-free, and non-glare place, stand or sit stably, and follow the following methods for massage, with intention but without force. 1. First use both index fingers to press Yintang, and at the same time use both middle fingers to press Jingming acupoint, gently rub it several times, then push the eyebrows up to the jaws and then to the Taiyang acupoint (Figures 38, 39). 2.. Press the Taiyang acupoint with both thumbs, gently rub it several times, push along the back of the ear to Yifeng acupoint, and pinch the earlobe and gently pull it several times (Figures 40, 41).
Figure 38 Figure 39 Figure 40 Figure 41
3. Gently pull up the ear rim several times (Figure 42). 4. Insert both index fingers into the ear canal and press forward repeatedly (Figure 43). Figure 42 Figure 43 Figure 44 • 59 • Figure 45
5. Slightly bend your five fingers, press the Shen Ting acupoint with your middle finger, and then push your other four fingers towards the Bai Hui point, along the Hou Ding, Qiang Jian, Nao Hu, Feng Fu, Ya Men, and other acupoints. You can invert your hands and repeat several times (Pictures 44, 45). 6. Press the Feng Fu acupoint with both index fingers, and at the same time press the Feng Chi acupoint with both thumbs, pushing and rubbing towards the neck several times (Pictures 46, 47). 7. Start with the right hand from the left armpit, pinch the inner side of the arm, and stroke downwards along the Jiquan acupoint to the Chi Ze, Nei Guan, etc., then return to the Jian Yu acupoint, stroke downwards along the outer side of the arm to the Qu Chi, Nei Guan to the fingers, and then press and pinch the He Gu acupoint with your thumb. You can invert and repeat several times (Pictures 48, 49). You can also cross your hands with four fingers and hook each other. 8. Rub and press the Huan Tiao acupoint on the buttocks with both hands, then stroke down the outer side of the thigh through the Feng Shi, Yang Ling Quan, Zu San Li, etc., then return, and gently rub and stroke the inner side of the thigh through the Gu Men, Xue Hai, Nei Xi Yan, Yin Ling Quan, San Yin Jiao, and other acupoints several times (Pictures 50, 51).
Figure 48 Figure 49 Figure 50 Figure 51 61
Yi Quan Health Station Stance Exercise Efficacy Patient Talk Case 1 Patient Feng Dianzhen, female, 29 years old, service member of the Heilongjiang Agricultural Administration Bureau. Self-report: Seven years ago, due to work-related injuries causing back pain, she was treated for rheumatism all along, it became more and more serious, first the lower limbs lost consciousness, and finally paralysis, until 1976 was diagnosed as spinal tuberculosis leading to paraplegia. Fecal incontinence, lower limbs completely unaware2 feelings, at that time, the injury on the right leg was as big as a palm and I couldn't feel the pain. In February 1976, the municipal hospital's spinal radiographs (X-ray No. 1165) of the 9th thoracic vertebra bone has tuberculosis lesions. In the spring of the same year, during anti-tuberculosis treatment, he was transferred to the Department of Orthopedics of the First Hospital of Qiqihar, Two decompression surgeries were performed successively (clearing tuberculous abscesses did not avoid the suffering of paralysis. It was difficult to turn over in the early stage, and large areas of bedsores appeared on the waist. It took several months to heal. Anxious, spending year after year, unwilling to be paralyzed, the only family member, father, Help me pinch my waist, legs and massage. Help me pull the arm frame on the bed to practice turning over constantly, Sit up and stand on the floor, practice for four autumns, struggling to take the first step of difficult step, but still can't take care of myself, can't control bowel movements, squat Go down, can't get up, eager to go to Beijing for medical treatment. In July 1981, I traveled thousands of miles to Beijing. After several major hospitals in the capital examined Once again, it is still an incurable disease. Finally, I went to Beichizi Traditional Chinese Medicine Hospital for acupuncture for one month. Month, the effect is not obvious. In the absence of specific medicine, I was pleased to hear the news of Qigong treatment of diseases. In October, I came to the Zhongshan Park stance coaching station by hand-cranked tricycle, looking around, Hesitantly full of cups, the instructors and friends see my embarrassment, can't stand, first in the car 、62、
Practicing seated exercises, I slowly hold on to the tree to stand. After half a month, from a few minutes to a quarter of an hour, my body no longer sways from side to side. After two or three months, my legs have strength, and I feel warm when standing still. I can do some bending and squatting movements, and I can walk slowly for a few meters. I am somewhat satisfied with the progress in front of me and feel relaxed. Occasionally, I don’t go to the park to practice during the icy and snowy days, but when I think of the embarrassing scene of defecating and urinating in my pants for the past seven years, I dare not eat too much food and drink more water. The effort of practicing is even greater, pay attention to relaxation, peace of mind, nourishing the mind and cultivating vitality, combining movement and stillness, and exercising with the local and overall combination. Half a year later, my physique has improved, my Qi and blood are vigorous, my waist and legs are more flexible than before, and I can walk more than 30 meters . Bowel movements can basically be controlled, and I can even squat down to urinate. The sensation of my lower limbs has recovered, and the hard lumps of scars on my back and the kyphosis of my spine have shrunk. I can stay in the park for 4 to 7 hours every day. When I am too tired, I return to the tricycle to practice sitting and lying down. Sometimes I can eliminate headaches and dizziness with self-massage, making walking easier. Recently, I have also received letters from paraplegic patients from other places, asking me for advice. With the greatest confidence, I will gradually replicate all my experiences to them. By insisting on practicing Yiquan standing meditation, I will surely be able to overcome paraplegia. Case 2 Patient Song Hongkui, male, 44 years old, employee of the Yingkou County Post and Telecommunications Bureau, Liaoning Province. In 1979, I was unfortunately electrocuted in a circuit project. At that time, I was in shock for more than seven minutes. After being rescued, my left lower limb kept shaking, my movements were dragging, and I had difficulty walking. I was hospitalized in the Yingkou County Hospital and treated with drugs, acupuncture and other methods, but the effect was not good. Later, the treatment was changed to focused acupoint blockade, but it was still ineffective, and the lower limb gradually lost sensation. In 1981, I was transferred to the First Affiliated Hospital of Shenyang Hospital (Hospitalization No. 376), Affiliated Hospital of Shanghai Medical College, Huashan Hospital, Shanghai Baoshan Hospital (Outpatient No. 160, 132), Shanghai Changzheng, Changhai Hospital (Outpatient No. MO 001101, 023142), Beijing Xuanwu Hospital, Capital Hospital, PLA 307 Hospital. • 63 •
Hospital, Railway General Hospital and other 19 famous hospitals in the country, all diagnosed me with central nervous system tremor paralysis. Because there was no effective treatment, I had to return to my hometown for recuperation. During this period, I was completely crippled, my lower limbs had no sensation, my muscles were severely atrophied, I was incontinent, and I suffered from chronic insomnia. I could barely eat 100 grams of rice a day, and I had no strength to speak. I thought I didn't have much time left in life, and I was distressed, pessimistic, and had a strong sense of world-weariness. Later, by chance, I met Comrade Feng Dianzhen, a patient from the Heilongjiang Agricultural Administration Bureau. Under her introduction, encouragement and guidance, I came to Beijing from the Yingkou Hot Spring Sanatorium, hoping to cure the intractable disease through Qigong. On April 21, 1984, I arrived in Beijing and registered to study Zhan Zhuang therapy at the Labor People's Cultural Palace. Under the guidance and treatment of the teacher, I, a severely paraplegic patient who could not get up from lying down and could not sit still, and who needed three caregivers around me, became a person with good physical fitness and an optimistic mental outlook. On August 27 of the same year, my left lower limb dyskinesia was resolved. When I started practicing Qigong, I couldn't sit still, so I asked the nurse to tie me to a wheelchair. After a month of seated Qigong practice, I could basically sit stably. After practicing for three months, I could go down the stairs to practice Qigong with crutches. After practicing for more than a year, I can now go upstairs to visit Teacher Wang Yufang in person. My confidence in persevering in Qigong has increased. I have changed from a person who doubted Qigong to a scientific beneficiary of Qigong. Now I insist on going to Zhongshan Park to practice Zhan Zhuang for 3~4 hours every day, plus the Qigong massage of Teacher Wang Yufang and her eldest son Jin Guihua, the effect is very obvious. After returning to the Muxiyuan Hotel in Fengtai District, I continued to practice lying-down and sitting-down Qigong. Rain or shine, persevering. After two years of hard Qigong practice, I can now walk slowly indoors without crutches, my diet and sleep have doubled, and my weight has increased by 8.5 kg. The muscles of both lower limbs are plump. In the two years of Qigong practice, I deeply feel that Yiquan Health Zhan Zhuang Qigong and Qigong massage are good teachers and helpful friends to us patients with intractable diseases. In the future, I am determined to prolong the practice time on the existing basis, learn Qigong science better, and strive to · 64 · .
Achieving complete self-care in daily life. In addition to this, it is necessary to summarize the subtle changes in one's own Qigong practice, to give full play to the power of Qigong, so that the patients with paraplegia and other difficult diseases can get rid of the suffering of illness and disability as soon as possible, and to do our best for the "four modernizations". Case 3 Patient Li Pengxiang, male, 7 years old, with high paraplegia and syringomyelia. In February 1985, he was injured by a crane cable. After the accident, he was admitted to Beijing Mining Bureau Staff Hospital and China-Japan Friendship Hospital. A joint consultation (film number 892927) diagnosed syringomyelia-type high paraplegia. The patient lost control of bowel and bladder and had no sensation. He was treated at Beijing Neurosurgical Research Institute (hospitalization number 13386) and Haidian District Xiyuan Hospital for four months (hospitalization number 7328), but his condition did not improve. The lower limbs gradually atrophied, and the ankles were deformed. He contacted the United States and Australia and sent films, but received no response. Desperate, he was introduced by a friend to the honorary director of the China Qigong Science Research Association, and got to know Wang Yufang, a consultant of the Beijing Qigong Research Association. Teacher Wang used Qigong massage to treat the patient. After 10 days of treatment, the patient knew to urinate, and two months later, he was able to feel bowel movements. Teacher Wang Yufang then taught the patient Qigong, starting with relying on objects for sitting posture one (two minutes) and lying posture two (three minutes), and also doing Qigong massage every day. Then Wang's eldest son, Jin Guaihug, helped with the treatment. In March 1986, both legs had strength, he could stand with support, squat, walk with crutches, and control bowel and bladder, and persisted in practicing Qigong for about an hour each time. Now he has been sent to school by his father, and his homework is very good. Case 4 Patient Gu Bingxin, male, 70 years old, retired cadre. Diagnosis: 1. Coronary heart disease; 2. Vitiligo; 3. Vasculitis; 4. Hemorrhoids; 5. Frozen shoulder; 6. Neurogenic frequent urination. * Patient's description: He had vitiligo when he was young, which gradually developed into whole • 65 •
I have had frequent urination for more than ten years, sometimes 5 to 6 times a night, and I have not had a good night's sleep. In recent years, I have also developed coronary heart disease, often with chest tightness and dull pain. The Xuanwu Hospital diagnosed me with insufficient blood supply to the heart and vasculitis. When walking, my legs would hurt and I had to stop. I could only walk after kneading them for a while. For the past two years, I have had frozen shoulder, and my right arm cannot be raised high. Hemorrhoids often recur and I cannot sit or stand still. There is no part of my body that is free of disease. The efficacy of traditional Chinese and Western medicine has been unclear for decades. In September 1980, I started practicing Zhan Zhuang Qigong in Zhongshan Park. Winter colds were reduced, chest tightness and leg pain were lessened, and the strength of my practice became greater. I never stopped practicing in the cold winter and hot summer. I took less medicine, and all my illnesses improved. Frequent urination disappeared completely. I have stopped taking medicine for more than half a year. Angina pectoris has not recurred, and frozen shoulder has basically healed. Practicing Qigong for the past two years has been better than decades of medicine. The vitiligo on my forehead has recovered to almost its original skin color. I never thought that Qigong therapy would be effective for a 40-year-old "stubborn disease". Zhan Zhuang Qigong is a self-healing method that can exercise the whole body. Now I practice twice a day, for half an hour each time. After practicing Qigong, I can be active for 1 to 2 hours. Now I feel energetic and have a feeling of rejuvenation. Case Five Patient: Zhao Jinyu, female, 44 years old, worker at the Beijing Chemical Reagent Research Institute. Diagnosis: Systemic lupus erythematosus Patient's account: I started to have dizziness, fatigue, drowsiness, and poor appetite in June 1976. After being examined in several hospitals in the capital, I was diagnosed with systemic lupus erythematosus in 1979. I took medications such as Malus spectabilis and prednisone. My liver function improved, but I developed multiple skin lesions. There were yellow, mung bean-sized, and coin-sized rashes on my face, back, and hands, some of which merged into patches, and I had oral ulcers. Record June 13, 1981 Capital Hospital (Case No. 199267) Outpatient Clinic Record: "Examination: The skin lesion on the left cheek is about 1.5 x 2 cm, and the skin lesions on both hands are 4.5 x 1 cm, 2 x 3 cm, and 1 x 2 cm." • 66 •
Urinalysis: Protein ++, red blood cells 10~15, white blood cells 4~7." The patient began practicing Zhuang Gong in June 1981. After three months of training, the immune system improved, the skin rash gradually subsided, and the blood picture improved. After four months of practice, the skin lesions were completely healed, the oral ulcers healed, the patient ate and slept normally, and was full of energy. Case six Patient Liu Shuang, male, 46 years old, cadre of the Armed Forces Department of Yingxian County, Shandong Province. Suffering from "osteomalacia". Self-report: Since 1979, he has suffered from soreness and weakness in his lower back and legs, which developed into an inability to stand and walk. Several major hospitals in Jinan diagnosed him with osteomalacia, which was not cured for a long time. In May 1983, he was transferred to Beijing General Hospital of the People's Liberation Army for treatment. He had difficulty in movement and could not take care of himself in life. In June of the same year, under the influence of practicing Zhuang Gong to treat high blood pressure with fellow patients, he practiced while hospitalized. Although he felt difficult to turn over, sit, and stand at that time, in addition to practicing sitting positions in the early stage, he sometimes held crutches and leaned against the bed to practice Zhuang Gong. After a month, he could basically practice Zhuang Gong without crutches or stand against objects for about 10 minutes. He also cooperated with some self-massage of the waist and legs, and added vitamin D2. His condition gradually improved, the pain in his waist and legs was reduced, and the practice was increased to no less than 3-4 hours per day. After about three months, he could walk two to three hundred meters without crutches. The same medicine, which he had used for more than three years, and spent three Spring Festivals in the hospital, did not have this high curative effect. The main thing was to add Zhuang Gong. In just three months, he was completely self-sufficient in life; five months after being discharged from the hospital, he could do a lot of housework at home, and he was no longer a disabled person. Case seven Patient Wu ××, female, 33 years old, driver of a non-staple food store in Xicheng District, Beijing. Diagnosis: Tuberculosis of the right carpal bone. Self-report: In March 1980, after a cargo handling, the pain in his right arm worsened. After being diagnosed with tuberculosis of the right carpal bone by Beijing People's Hospital and Jishuitan Hospital, after streptomycin treatment... • 67 •
Streptomycin and isoniazid were used to treat tuberculosis, but the effect was not ideal. At the same time, the affected area was fixed with a bandage, but the swelling and pain did not subside. Then, a wooden board was used for fixation, and Chinese medicine was applied externally. The improvement of the function of the right arm was not obvious. In the spring of 1981, the patient went to Zhongshan Park to learn Qigong standing postures, mainly using the "supporting and embracing" standing posture in conjunction with supporting trees to elevate the affected limb to enhance blood circulation. At the same time, she assisted with Qigong massage to further promote tendon relaxation and blood circulation. She spent no less than 2 hours a day practicing the overall exercises, plus local treatment, and was basically cured in 3 to 4 months. After a review at the People's Hospital (case number 365336), the erythrocyte sedimentation rate improved, and the function of the right wrist joint was good, allowing for free movement. After returning to work in July of the same year, the right arm could hold 50-60 pounds. Although antituberculosis drugs are effective, if they can be combined with Qigong, relaxation, and stillness to accelerate blood circulation, the efficacy of the drugs can be greatly enhanced. Case 8 The patient, Ms. Zhao ××, 23 years old, worked in the branch of a business office outside Chongwen District in Beijing and suffered from hyperthyroidism. According to her description, she felt fatigue and weight loss two years ago, and her palpitations gradually worsened. The right side of her neck became thickened and enlarged. After examination at the Fourth Hospital of Beijing, she was diagnosed with hyperthyroidism. The effect of traditional Chinese and Western medicine treatment was not ideal, and she had been unable to work for half a year. In March 1983, she combined Qigong standing postures with exercises for 3 to 4 months, and her condition improved. Although the weather was hot at the time, she did not sweat much during the exercises, and discomforts such as palpitations and fatigue gradually disappeared. Through several months of relaxation and stillness-based overall exercise, her nervous system and metabolic function improved, her endocrine system was adjusted, and the enlarged thyroid gland shrank. Half a year later, the test indicators such as T4 and T3 returned to the normal range. She returned to work after a year, felt good, and was full of energy.
Case Nine Patient Liu ×´, male, a public security cadre, suffering from coronary heart disease and cerebral arteriosclerosis. He described that six years ago, he felt chest tightness and a stabbing pain in his breath, and also suffered from aortic sclerosis, which caused dizziness and headaches. His blood pressure fluctuated, gradually worsening, and he was often plagued by illness. Two years ago, he stayed in a sanatorium for four months, but his condition remained unstable. Every year, he was ill for seven or eight months. In 1981, he received treatment at the Public Security Hospital (case number 158145), but the effect was not ideal. When he was at his wit's end, he came to the Intent Fist Stance Exercise Guidance Station of the Laboring People's Cultural Palace in Beijing and learned the stance exercise from a professor. With a skeptical attitude, he signed up for the stance exercise study. After a few days of practice, his condition improved, which strengthened my confidence. He insisted on standing for half an hour to an hour every day. Two months later, his condition improved significantly. He slowly reduced his medication and felt that his physical fitness gradually improved. From then on, he practiced at the Cultural Palace early in the morning regardless of wind or rain. Three months later, when he went to the hospital for examination, his condition had undergone significant positive changes, and his confidence in practicing qigong became even greater. Since then, he stood for two to three hours every day, and when he was tired, he would move around. After walking and rubbing, his blood pressure stabilized within the normal range, and he quickly resumed his full-time work. Since practicing stance exercise for two years, his many years of prostatitis has also been cured. He is full of energy and deeply appreciates that the Intent Fist Stance Exercise is economical, safe, and convenient. It can cure diseases, and at the same time, you should pay attention to diet, live a regular life, and persevere in practicing qigong. He has been persevering for many years. After retirement, he has more time and often teaches his colleagues to practice stance exercise, which has also cured many difficult patients and enabled them to return to their jobs. After practicing qigong, his hair has turned black a lot, his gray hair has decreased, and his body is strong. He is now a lover of Intent Fist Stance Exercise and hopes to make more contributions to promoting Mr. Wang Xiangzhai's health-preserving stance exercise in his lifetime. Case Ten Patient Cao ××, male, 61 years old, a retired cadre of the Ministry of Public Security. • 69 •
Big. Disease: Pulmonary heart disease, autonomic nervous dysfunction, chronic colitis. Prostatic hypertrophy. Self-reported: Ten years of turmoil have harmed my body and mind, I suffered from emphysema and pulmonary heart disease. Autonomic nervous dysfunction caused allergic colitis and other chronic diseases. Although treated in many ways, the effect was not good. I often had unstable blood pressure, palpitations, insomnia, frequent urination (5-6 times a night), loose stools (3-5 times a day), weight loss, and a weight of only 98 pounds (height 1.7 meters). I felt weak and uncomfortable all over. 1981-1982 Beijing Hospital (case number 7203) diagnosed pulmonary heart disease, autonomic nervous dysfunction, and prostatic hypertrophy. In April 1983, I learned Zhan Zhuang Qigong at the Beijing Labor People's Cultural Palace and quickly mastered the basic movements. Combining the essentials of the book with practice, I understood the key points of relaxation and tranquility. After half a month, my condition improved, frequent urination basically disappeared, and I ate and slept normally. The main method is to use the "holding and hugging" posture as the basic movement to strengthen the body. In the overall relaxation and tranquility process, the excitement and inhibition balance of the cerebral cortex is adjusted, which not only improves sleep, but also promotes gastrointestinal function, eliminates intestinal spasms, reduces loose stools, and promotes digestive juice secretion through exercise. Absorption capacity is strengthened, and weight increased by 10 pounds. During a business trip in the hot July, although my weight dropped after a month, my condition was very stable. During the process of insisting on practicing qigong, I basically achieved full-body relaxation, natural abdominal breathing, improved the function of the nervous system, circulation, digestion and other major organs. The above-mentioned diseases were basically eliminated, and my health was good, which I had not experienced in more than ten years. My weight increased from 49 kg to about 60 kg. In the past five months, I have not felt dizzy, short of breath, or weak from a lot of mental and physical activity. I insist on practicing qigong at the Cultural Palace every day, and I can guide patients to speak for more than three hours without feeling tired even when doing housework at home. I really have endless energy. Recently, I went to Beijing Hospital for a re-examination. My heart and lungs were normal, my left heart was not enlarged, murmurs disappeared, and my blood pressure was stable. Everything was normal. Everyone said that I was a different person than before. Through Zhan Zhuang Qigong, my disease has been cured, and I have persisted in practicing for several years. • 70.
Among the exercises, the experience is profound. At present, it not only strengthens the body, but also guides patients to stand Pile treatment. (The above cases were compiled by Dr. He Lun)