The correct posture of the pile, the method of the pile, the essentials and methods of the pile

The correct way to stand on the pile**Daquan.

If it is the pile of Taijiquan, then no matter which pile, the core point is that the outer triad must be locked, and then relax on the basis of locking the outer triad!

Please stand upright, put one hand on the top of the stomach, the other hand on the dantian (lower abdomen), both hands gently squeeze in the direction of the navel at the same time, the chest and pelvis (buttocks) naturally and softly follow the direction of squeezing, you can experience, with the chest and back, the tail is in the middle. The above methods are just for you to experience that the real chest pulling back is practiced, not made. At first, as long as you don't hold your chest up and breasts, you can keep it relaxed, and then the body will automatically adjust as the exercise time increases.

Don't get entangled here, the human body is very smart and uncomfortable, and if you are uncomfortable, you will adjust to a comfortable posture, and slowly you will naturally pull your back with your chest. Just as people yawn when they are tired, which posture is comfortable will become which posture. Follow-up:

My hand is in the shape of a ball What posture do you usually have, it doesn't matter much Answer: Well, it doesn't matter much, you still have to practice more, and you will definitely succeed with perseverance Follow-up question: At first, I stood on a high pile, but I didn't feel any reaction, I didn't struggle, and I didn't sweat a lot, do you still have to hold on, or go down, but your knees will hurt and keep your toes in a straight line, and it's more difficult.

1. Feet: Stand with your feet parallel to your chest, raise your hands to your chest, stand with your feet not too wide, your heels slightly wider than your shoulders, and your toes and shoulders about the same width.

2. Head: The head should be correct, the collar will be collared, and the chin will be slightly closed. The mouth is slightly closed, the tongue is against the palate, and the expression is calm. Look at eye level, breathe naturally, and relax your whole body. Make the upper and lower qi of the body around the body balanced and smooth.

3. Hands: The fingers are naturally stretched, as if there is a balloon in the middle, the two hands should be carefully held and held by it, the arms are round, and the body is surrounded into a semicircle, the position of the hand can be lowered at the beginning, and then slowly rise, but the two hands are not as high as the shoulders, and the lower than the umbilicus.

4. Shoulder: The shoulder is relaxed, not tight, and cannot be held up. The shoulders should be naturally drooped and loosened downward.

At this time, the collarbone and chest are a little heavy, so when the shoulders are loose, they have to be propped out to both sides. Some people sweat and have cold hands after standing on the pile for a long time, the reason is that the shoulders and elbows are not relaxed, and the flow of qi is blocked. Therefore, before practicing standing on the pile, you should shake your shoulders and turn back and forth relaxedly.

5. Knee: The knee is slightly flexed, the knee cannot pass the toe, the root of the thigh is empty, and it seems to be sitting but not sitting.

6. Body: The upper body is straight, and the hips cannot be bent down. Chest slightly, back straightened.

Abdomen relaxed, slightly**. The perineum is raised, and the tail lube is drooping towards the ground. When the perineum is lifted up, the qi can rise, and with the collar of the hundred hui, the upper and lower qi machines are connected as a whole, the qi is balanced, and the internal connotation is sufficient, so as to show the upright and handsome posture of "standing like a pine" and the internal qi is vigorous.

When the qi in the body is sufficient and smooth, the body will be shorter by itself. When you are low, you can't pass your knees above your toes, so that you can stand on the pile with both effort and strength. However, we must pay attention to the sagging of the tail, otherwise the qi in the body will only go up and down, and the qi will surge, and the loss of balance will lead to an increase in blood pressure.

7. Efficacy: Standing piles can not only maintain the mind, but also exercise the body; It can not only strengthen the brain, but also increase the physical strength.

Keep your feet shoulder-width apart, keep your knees slightly bent, bend your hands in front of your chest or abdomen, and don't be too far apart, about 10 cm, with your fingers facing each other; Then adjust the body shape, straighten the head, relax the jaw slightly, keep the shoulders at the same height, hip bones at the same height, and concentrate on the toes and forefeet, which will make the calves, thighs and knees get a good workout and strengthen the muscles of the lower limbs.

When standing on the pile, you should try to relax your shoulders, experience the feeling of elongated shoulders, and cooperate with falling elbows to exercise your arm muscles. When practicing, you should concentrate your mind, relax your whole body, have no distractions, and breathe naturally. It is recommended to breathe in the abdomen, which will relax and comfort the body and mind.

Precautions. It is not advisable to stand on the pile before or within half an hour after a meal, so as not to affect appetite and digestion.

During menstruation, women can continue to stand on the pile if there is no discomfort, and the amount of exercise should be reduced. If there is a reaction, you can rest, wait for the menstrual period to stop and then stand on the pile, after the pile is completed within half an hour, any water vapor and wind evil that can not be touched by various parts of the body, it is best to stay quietly in the room for half an hour before going out. <>

To learn and practice the pile, we must have a correct attitude, establish confidence and perseverance, seriously understand the essentials of the pile, and train hard. Approach illness with a spirit of optimism.