ScientificResearch
2016-09-20
Teaching Methods of Health Qigong﹒Da Wu----Stretching Waist Position Wuhan Institute of Physical Education Lei Bin
Stretching Waist Position is the third movement of Health Qigong ﹒Da Wu. Stretching is similar with extending, which is also stretching, stretch the length of things. Traction is the pulling in the opposite direction. Waist follows the meat, sound of Yao, originally known as “Yao”. Its original meaning is the part between chest and hips, commonly known as kidney; it also refers to the middle or the middle part of something. In the action, through hands and feet pulling on both points of a straight line, little tight on the two points, loose in middle, then drive the stretching of body and four limbs joint by joint, in order to ease joint movement. Jointed palms stretch and adduct, coordinating with the stretching and restraining of mind, focusing on regulating heart. Then coordinate lifting head and raising trail with supporting Yongquan point and guiding bladder meridian, lifting yang qi and guiding kidney water, aiding the “sunshine” upward to regulate mind.
I. Route and node of the movement
The movement route should be distinct during the teaching; the movement node should be clear, connecting movement should be slow but not stop, while the closing movement should be paused.
Movement one: following the final move of crotch position. Move gravity center to the left, right foot inner buckle, gravity center moves from left to right, in the axis of left heel, tiptoes abduct to about 90 degree, then turn the body left to about 90 degree. Meanwhile, two palms joint in the diaphragm, and then slightly lift upward, palm root lateral has a distance about 10 centimeters with the chest, fingertips towards the upper front, looking straight ahead.
Movement two: right leg straightens naturally, left knee lift upwards, shank and tiptoes drop, toes buckle inside. Meanwhile, palm root has the same height with Danzhong point; palm root lateral has a distance about 10 centimeters with it, fingertips towards the upper front to about 30 degree with the vertical line; looking straight ahead.
Movement three: right leg straightens, tiptoes of left foot point up, pushing out forward, left leg straightens; looking straight ahead.
Movement four: bend the right knee, left foot step to about 30 degree towards the left front, into a left lunge; looking straight ahead.
Movement five: do not move the feet, body leans forward to about 45 degree; meanwhile two palms stretch towards upper front, first look at the upper front, when the arms are straight, pull back the lower chin, looking at the front bottom; meanwhile, two arms stretch forward to the inside of upper arms near the ears, right heel pulls to the lower back; coordinating with inhaling, slightly pause the action.
Movement six: do not move the left foot, right heel off the ground, right sole of foot supports the ground; meanwhile, the arm continues to stretch to the upper front; coordinating with inhaling, slightly pause the action, looking at the front bottom.
Movement seven: move gravity center backward, right heel falls down on the ground, then bend the right knee, meanwhile, left sole of foot and toes point up, straighten the left leg, upwarp buttocks and bend waist, keep the head and chest up; two palms withdraw to Danzhong point, palm root lateral has a distance about 15 centimeters with the Danzhong point, fingertips point the upper front, about 30 degree with vertical line; coordinating with exhaling, slightly pause the action, looking at the upper front.
Movement eight: move gravity center forward, left sole of foot falls down on the ground; meanwhile, two palms stretch towards the upper front, first look at upper front, when the arms are to be straight, pull back the lower chin, looking at the front bottom; meanwhile, two arms stretch forward to the inside of upper arms near the ears, right heel pulls to the lower back; coordinating with inhaling, slightly pause the action.
Movement nine to movement ten: repeat movement six to movement seven once.
Movement eleven: follow the above action. Starting form, right leg slightly bend, left foot buckles inside to about 135 degree, move gravity center to the left, right tiptoes abduct to about 135 degree, meanwhile the body turn right to about 180 degree; looking straight ahead of the body.
Repeat the movement two to movement ten once, expect for the opposite direction.
Do the stretching forward and sitting backward of the action each time once, first two times for left then two times for right.
Movement twelve: left leg straightens up, right sole of foot buckles inside to about 90 degree, tiptoes forward, move gravity center to right, left heel grinds inside to about 45 degree, parallel two feet to the same width of the shoulder, and stand upright; looking straight ahead. Subsequently, bend the knees and squat to about 45 degree; meanwhile, separate the two palms, with palm center downward, fingertips diagonally face each other, press downward, guiding qi and returning to the origin, pressing it to the same height of navel, a distance of 10 centimeters; coordinating with exhaling, looking at the front bottom.
II. Essentials and knack of the movement
1.     With the “root” of the action, the key of the essentials is from internal moving to external stretching, from heart and qi returning. The root of leg is the hip, the root of arm is the shoulder, the root of body is the wrist, the “total root” of movement is the heart, and the so called heart moving is actually the body moving. Peaceful heart causes the calming mind, which causes the qi returning to the origin, and then you can save your energy, then stretching, which cause dropping, then pause, which cause steady, then germination, which causes grow, then withdrawing. Therefore, you should find the starting point of the movement, starting from “heart”, regulating the heart is essential, so as to make the heart simple, releasing and closing and sincere with ease, make it benevolent and tolerant, and make the love nourishing and guiding the movement, so as to achieve the aim of mind leading the dance, dance regulating the heart.
2.     Through joint palms, and stretching, extending, closing and restraining of body and four limbs as well as other methods, the action emphasizes on regulating the heart. Heart is one of the five viscera, the monarch’s hall. Heart hides the mind, being the house of mind, directing the circulation of blood vessel, its greatness shows on the surface, inside the body, heart connects with blood vessel. Inducing resuscitation starts from tongue, which is the sprout of heart, reflecting the physiological function of heart and pathological change. On the side of body fluid, it shows as the sweat, corresponding with thought on the side of seven emotions. Therefore, while joint the palms, the palm center should be empty, Laogong point faces each other naturally, and there is a space to transport and transform. Ten fingers close, then the Jing point connects and ten fingers link the heart, benefiting for the balance of qi and blood, and relieving the heart and calming the mind.
3.     Pull from the two points and finish in two steps, the force point lies in the two points, and the middle should be relaxed. Step one, with the force point at the back heel, stretch towards the slanting underneath, while stretching, relax the spinal column and Mingmen, stretching from Huantiao point to Weizhong point, then to the Chengshan point, from which to the heel, then stretching with the force point at the heel. Stretch the arm toward upper front, when the arm is to be straight, the lower chin should return to the big arm on both sides of the ears, keep cervical vertebra the normal physiological position to coordinating with the stretching and pulling of the arms. When the arms are stretching, bend the elbow slightly, not rigidly, keep the palm center empty, connect ten fingers, do not separate the palm root, and then stretch towards the slanting upward side with the force point of Zhongchong point at the top of middle finger. While you stretch, relax the spine and scapula, the relax of Jianjing point stretches to Quze point, which stretches to Laogong point, then to Zhongchong, then stretching with the force point of Zhongchong. Step two, back heel leaves the ground, and raise the heel, stretch towards the slanting downward side with the force point of feet, meanwhile, support Yongquan point, slightly bend the knee joint of the front legs, the essentials of body and limbs are similar with the former.
4.     Stretching is practice, restraining is maintenance, through the corresponding modality of joint palms adducting with bending waist and raising the tails, achieving heart and mind restraining, internal nourish, kidney water aiding upwards the heart. When the arms withdraw, centered by “heart”, relax the Jianjia, relax and sink Jianjing, arms naturally drops and recovers to the front of the chest, making Laogong point and Danzhong point the same height, keep an empty palm center. Do not lift head excessively, at the angle of looking the upper front; you should turn a blind eye and a deaf ear to keep the sincere heat and respectful looks, smiling. When the gravity center moves backward, straighten the front legs, and the point up the Dadun point of the front foot, coordinating with raising tails and bending the waist, stretching to bladder meridian. Bladder and kidney remains the mutual exterior and interior, driving the kidney qi, raising tails is easy to send up yang qi, guiding and lifting kidney water, stimulating the connection of heart and kidney, then coordinating water and fire, and balancing yin and yang.
5.     The subsequent actions of lifting head and raising tails should be slow and soft, fast and tight should be avoided, especially the movement of getting up and turning upright. Head and tails should be slow and neutral. When you get up, coordinate with the recovery of lower chin, corresponding with the relaxing and sinking of Jianjing point. Loose hips and wrist to coordinate with each other, guiding qi downwards and returning to the origin.
6.       You should avoid both feet standing in a straight line while stepping forward, keep the body stable. While you stretch forward, the arms, body and back legs should be in a straight line, avoid sudden force and strong force while stretching, loose with tight, and slow with soft. When the gravity center moves backward, pointing up from Dadun point outside of front foot’s big toe, meanwhile fully upwarping buttocks and bending waist, slowly and continually stretching through both sides of hands and feet, guide joint by joint, stretching the tendons and pulling the bones, regulate Conception Vessel and Governor Vessel, and guide three jiao, stimulating the circulation of qi and blood of muscles, ligaments and soft tissues of all the joints. Through the reverse stretching of spine, it can help to take care and recover the cervical vertebra, lumbar vertebra and the lower limb joints.
COMMENT
Member Association Links
Asia Africa North America South America Europe Oceania
The International Federation of Health Qigong: All rights Record:京ICP备15050301号
    京公网安备 11010102002746号