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tea-yoga:导引呼吸-daoyin-breathing-exercise [2014/02/17 10:57]
Yiru Wang 		tea-yoga:导引呼吸-daoyin-breathing-exercise [2014/02/17 11:31]
Yiru Wang
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 ==1. 运气直上导引 moving the Qi upward straight Daoyin== ==1. 运气直上导引 moving the Qi upward straight Daoyin==
 +
 +
 **（1） 准备运气直上 Preparation** **（1） 准备运气直上 Preparation**
 Straighten your back naturally, and overlap your hands placing them at the DANTIAN (also the position of the pelvis bone), with the left hand below the right hand, and the thumbs touching each other, forming a straight line. The palms are facing upwards. This kind of hand position is called ‘三昧印’,​ or ‘定印’ . Straighten your back naturally, and overlap your hands placing them at the DANTIAN (also the position of the pelvis bone), with the left hand below the right hand, and the thumbs touching each other, forming a straight line. The palms are facing upwards. This kind of hand position is called ‘三昧印’,​ or ‘定印’ .
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 ==2. 运气前推导引 Moving the Qi and pushing forward Daoyin exercise== ==2. 运气前推导引 Moving the Qi and pushing forward Daoyin exercise==
 +
 **（1）屏气打开双手 Hold the breathe and the open the hands** **（1）屏气打开双手 Hold the breathe and the open the hands**
 While holding the breath, slowly loosen the thumb and the middle finger of the right hand, and the two hands will spring apart naturally. Normally the distance between the two hands is as wide as the shoulders. If your shoulders are stiff, the distance would be wider than the shoulders. But don’t control the distance between the hands by yourself, and let it go naturally. Keep the body still during this process. While holding the breath, slowly loosen the thumb and the middle finger of the right hand, and the two hands will spring apart naturally. Normally the distance between the two hands is as wide as the shoulders. If your shoulders are stiff, the distance would be wider than the shoulders. But don’t control the distance between the hands by yourself, and let it go naturally. Keep the body still during this process.
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 Open the two elbows continuously,​ and at the same time turn the wrists. At the same height as the neck, the left thumb and middle finger hold the wrist. When the back of the left hand touch the chest, the thumb and the middle finger touch each other and form the ‘Buddhist hands gesture’. ​ Open the two elbows continuously,​ and at the same time turn the wrists. At the same height as the neck, the left thumb and middle finger hold the wrist. When the back of the left hand touch the chest, the thumb and the middle finger touch each other and form the ‘Buddhist hands gesture’. ​
  
-**（5）吸气双手前推**+**（5）吸气双手前推 ​Inhale and push forward the two hands**
 Use the chest to inhale, the energy of the Qi will push the two hands towards the front. As the Qi comes in, the thoracic cavity expands, and the ribs and the back also expand outward. Extend the two arms continuously,​ until the two elbows completely straight. The palm of the right hand faces toward the front. The arms are at the same height as the shoulders. Now hold the breath. Use the chest to inhale, the energy of the Qi will push the two hands towards the front. As the Qi comes in, the thoracic cavity expands, and the ribs and the back also expand outward. Extend the two arms continuously,​ until the two elbows completely straight. The palm of the right hand faces toward the front. The arms are at the same height as the shoulders. Now hold the breath.
  
 ==3. 运气后推导引 Transport the Qi and push backward== ==3. 运气后推导引 Transport the Qi and push backward==
 +
 +**(1) 屏气打开双手 Hold the breath and open the two arms**
 +When holding the breath, slowly loosen the middle finger and the thumb of the left hand, the two hands will spring apart naturally.
 +
 +**(2) 呼气胸前掌上 Exhale and turn the arms in front of the chest**
 +Breathe out slowly, turn the two elbows facing toward you, which leads the arms and the palms to turn as well, and then the palms facing upward. Be aware that during this process it is the turning of the elbows, rather than just turning of the wrists.
 +
 +**(3) 停气手腕内转 Hold the breath and turn the wrist**
 +Hold the breath, the ten fingers keep separately. Now turn the wrists until the ten fingers point downwards and the palms face backwards.
 +
 +**(4) 吸气双手后推 Exhale and the two hands push backwards**
 +Breathe naturally, keep the body straight, the lumbers come forward, and the butt comparatively backward, there are energy forming naturally at the pelvis. ​
 +
 +Inhale slowly. As the chest expand naturally, push the two hands backward through the armpits, and keep the two arms horizontally towards the two sides of the body. 
 +
 +With the two elbows pointing toward the front, and the two wrists toward the back, the heel of your hand push hard backward, until your two arms are completely straight and you cannot breathe in any more. Now hold the breath. ​
 +
 +It’s a continuous process.
 +
 ==4. 运气合上导引 Fold the palms, transport Qi and go up straightly== ==4. 运气合上导引 Fold the palms, transport Qi and go up straightly==
 +
 +**(1) 屏气打开双手 Hold the breath and open the two hands**
 +While holding breathe, keep the other parts of the body still, and loosen the wrists gradually, and the palms change from facing backward to facing upward.
 +
 +**(2) 松开呼气内转 Exhale the breath and turn the arms inward**
 +Exhale gradually and the body comes back. The two arms gradually turn towards the body and come to the two sides of the body, forming a 45 degree angle with the body, the two palms facing downwards.
 +
 +**(3) 停气双掌向上 Hold the breath and the two palms facing upward**
 +Hold the breath, let the arms continue turning and go upward. The body now comes back to the middle and become straight. The two palms face upward. The height of the arms is a little bit lower than the shoulders.
 +
 +**(4) 吸气双手合上 Inhale, fold the two hands, and going upward straightly**
 +a. Put the mind on Huiyin, contract the pelvic floor muscles or the muscles around the anus or rectum the anus.
 +b. Contract your abdominal muscles in tightly the lower abdomen
 +c. Inhale, feel the Qi coming up from the lower abdomen gradually to the chest, expand the chest, the two arms go upward
 +d. The two hands fold together upon the head.
 +e. Raise the shoulders a little bit, and completely straight the two elbows.
 +
 ==5. 运气直下导引 Fold the palms, transport Qi and go down straightly== ==5. 运气直下导引 Fold the palms, transport Qi and go down straightly==
  
 +**(1) 屏气慢慢往下 Hold the breath and go down slowly**
 +While holding the breath, separate your elbows apart towards the sides of your body; keep the two palms folded, until they reach the forehead.
 +
 +**(2) 呼气合掌胸前 Exhale and fold the palms in front of the chest**
 +Exhale gradually. Keep your  hands folded together and allow them to be placed in front of the chest. The elbows open towards the two sides of the body and the lower arms form a horizontal line. It is hollow between the folded two hands, which is like a bud of the lotus flower.
 +
 +**(3) 运气气脉相应 Transport Qi and correspond with the pulses**
 +Keep this position with your hands folded in front of your chest, breathe naturally, and meditate, following these sentences:
 +
 +Fold your hands in front of your chest, and feel the emotion of being calm and peaceful.
 +Fold your hands in front of your chest, and feel the sincerity of your heart.
 +Fold your hands in front of your chest, and feel that yin and yang are balanced in your body.
 +Fold your hands in front of your chest, and have an awareness that you are looking for your true self, pure and clear.
 +Fold your hands in front of your chest, and feel that you are looking for an ideal world in which you are combined with all things, and everything you are doing is in harmony with  reality.
 +
 +Do the meditation following these sentences for 1-3 times. Keep calm, peaceful, and the natural breathing. In this way, you could keep and energy of Qi formed during the Daoyin Breathing exercise.
 +
 +**(4) 吸气满心欢喜 Inhale and the heart is full of joy (smile gently)**
 +
 +**(5) 呼气掌心向下 Exhale and the palms turn downwards** ​
 +The two elbows open toward the two sides of the body, leading the small fingers, ring fingers, and middle fingers separate gradually. The index fingers and thumbs still touch together. Turn the wrist downward. Apart from the thumbs, all the other fingers are facing downward.
 +
 +**(6) 停气掌心向腹 Hold the breathe and face the palms toward the lower abdomen** ​
 +Hold the breath. The two thumbs are still touching each other, and the two palms move towards each other while touching. The right hand is inside and left out. Keep the two thumbs in a straight line.
 +
 +**(7) 吸气掌心向上 Inhale and the palms facing upward**
 +Keep the position of the hands, inhale, and turn the wrist upward. Return the body to the position before Daoyin breathing exercise. ​
 +
 +==6. 呼气慢慢收回 Exhale and and finish the Daoyin breathing exercise==
 + 
 +If you close your eyes during the Daoyin breathing exercise, then open your eyes at 1/3 of the exhale.
 +Do three times of whole body breathing exercise. ​

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