健身气功
2012-7
外文出版社
国家体育总局健身气功管理中心
99
Health Qigong — 12-Routine Exercises is a new exercise regimen
developed by the Chinese Health Qigong Association. This new
compilation of movements synthesizes the essence of different
schools of the original exercise and puts more emphasis on the
movements of the neck, shoulders,waist and legs. This is a
sitting-posture regimen that involves systematic exercise of the
head, neck,shoulders, back, waist, arms, legs, chest and abdomen
one after another. It has graceful movements and smooth links which
are safe, reliable, easy to learn,and suitable for various kinds of
qigong enthusiasts.Qigong practice offers
disease-preventing,body-building, and life-prolonging effects.
Chapter I Origins and Development
Chapter II Characteristics
Chapter III Practice Tips
Section I Hand and Body Form
Section II Breathing and Mind
Section III Basic Postures
Chapter IV Descriptions of the Routines
Section I Movements
Section II Movements Illustrated, Points for Attention,Functions
and Effects
Ready Position
Routine 1 Calming Heart and Positioning Hands(Ming Xin Wo Gu)
Routine 2 Tapping Teeth and Sounding Drums(Kou Chi Ming Gu)
Routine 3 Shaking the Heavenly Column(Wei Han Tian Zhu)
Routine 4 Hugging Kunlun(Zhang Bao Kun Lun)
Routine 5 Rotating Winches(Yao Zhuan Lu Lu)
Routine 6 Propping up the Sky and Pressing the Skull(Tuo Tian An
Ding)
Routine 7 Bending to Touch the Feet(Fu Shen Pan Zu)
Routine 8 Massaging Jingmen on the Back(Bei Mo Jing Men)
Routine 9 Caressing the Belly and Abdomen(Qian Fu Wan Fu)
Routine 10 Burning Navel Ring(Wen Xu Qi Lun)
Routine 11 Rotating the Upper Body(Yao Shen Huang Hai)
Routine 12 Rinsing Mouth and Swallowing Saliva(Gu Shu Tun
Jin)
Closing Position
Appendix: Acupuncture Points
