Detailed teaching｜Practice sitting and holding the balls——The new development of "Strengthen the lungs and assist the body’s health exercise technique" Original Hu Xiaofei´s guide to the health preserving exercise. (Kang Yangfang)

健身上也要“追求卓越

Pursue excellence in fitness

the motto of Beijing Sport University

Recently it has become popular to practice "Exercises to strengthen the body to support the lungs" because this set of health exercise techniques is simple, beautiful and effective. It also bears China's long traditional culture.

Therefore, once launched, it has attracted much attention and has been translated into English, German, Spanish and other languages to spread around the world, becoming an auxiliary means to fight the new Coronavirus at home and abroad.

In February of this year, the general secretary of China pointed out: "The most powerful weapons for humans to fight against diseases are science and technology and human beings cannot overcome major disasters without scientific development and technological innovation." "Strengthen the Lungs exercise" is the practice of sitting and holding the ball. It has been developed by the guidance of technological innovation and adhering to the motto of "pursuing excellence" of the Beijing University of Physical Education. It is suitable for elderly people, people with physical disabilities and preventing and rehabilitating the Corona epidemic.

There are two major developments and changes to the standing version of this routine. The first change is that the posture goes from standing to sitting. The second is to change from the empty hand form to a ball holding form.

The design and utilization of Health Preserving Ball in practice:

1. Strengthen the stimulation of the practitioners three yin and three yang channels to promote the improvement of cardiopulmonary function.

2. Increase the strength and stimulate capillaries to effectively improve the microcirculation, which is conducive to the prevention and treatment of basic diseases.

3. Strengthen the stimulation of the cerebral cortex, which is beneficial to the development of the intelligence of the practitioners and the prevention of Alzheimer's disease, so that the practitioners can obtain many different good results in one exercise!

Of course, the practice of "sitting to hold the ball" is also suitable for practice at home "vaccination", home office, office workers, business units and other scenes which is more in line with the needs of contemporary fast-paced and strong pressure work and fitness.

For your own health and the health of others, I hope you like it, practice it, and enjoy it!

"If the movement is beautiful, it is not difficult to learn"

Detailed teaching of movements

Preparation:

Holding the Moon in your Arms

抱中怀月 - Bào zhōng huái yuè

【Effects】

1. Relax the body and regulate the breath.

2. Calm the mind and prepare for further practice.

【Practice】

Preparation: sit upright, with your feet shoulder width apart, put your palms on your thighs, Zhong Chong (PC9) points on Heding points. Look forward.

1. Arms are rotated inside and out beside the hips, at the same height as the navel, and the palm is tilted backwards and upwards. Look forward.

2. Bring both palms in front of your abdomen, Laogong acupoints aimed at Dantian. Eyes slightly closed.

Meditate on this poem:

With your mind set on Dantian, relax the whole body

Be at peace with yourself, standing quietly

Breathe gently and calmly, focus your attention inside

Shine a light to banish disease completely

【Key Points】

1. Maintain a comfortable, relaxed body, movements are smooth and even, coordinate upper and lower body.

2. Make the Embrace the Moon position full and round, breathe naturally and put your mind to the Dantian.

The first movement:

Exhale the Old and Inhale the Fresh

吐纳益气 - Tǔ nà yì qì

【Effects】

1. Relaxes your body and makes the flow of qi even and unobstructed.

2. Improves lung function, regulates autonomic nervous system, massages the liver, spleen and stomach.

3. Focuses your mind, purifies the brain, and gets rid of anxiety.

【Practice】

1.Inhale, lift heels; at the same time lift palms up to your chest palms upwards, eyes slightly closed.

2.Exhale, lower heels; turn palms down and lower the hands to your lower abdomen, eyes slightly closed.

3. Inhale, lift heels; at the same time separate and open the two arms over the lap and look forward.

4. Exhale, lower heels; at the same time move the hands in front of your abdomen and return to embracing the moon. Eyes slightly closed.

Repeat steps 1 - 4, 2 to 4 times.

After you finish, put your palms in front of your belly to embrace the moon and look forward.

【Key Points】

1. The body is relaxed, and the movement is gentle and smooth.

2. Gather the qi when swinging hands outwards and then inwards to embracing the moon.

3. Breathe evenly, finely and slowly. Focus on Dantian.

The second movement:

Turn Neck to Promote Yang Energy

转颈升阳 - Zhuǎn jǐng shēng yáng

【Effects】

1. Stimulate Dazhui acupoint, prevent five injuries and seven impairments (tcm term), improve yang energy, and regulate the immune system.

2. Open the chest and abdomen, improve the blood circulation of the spine, exercise the spine, stimulate the fingers and the yuan-acupoints, unblock the three yin and three yang meridians, improve blood and qi flow.

3. Prevention of neck and shoulder problems, hypertension, mouse hand syndrome, strained eyes and Alzheimer's disease.

【Practice】

1. Inhale, lift heels; at the same time roll fingers to squeeze the Kang Yang balls, pull them closer to the body and lift them in front of shoulders, look forward.

2. Exhale, lower heels; at the same time, change ball grips to palms, cross your fingers, turn your palms to face outwards and push forward. Turn your head to the left and look to the left rear.

3. Inhale, lift heels; at the same time separate your hands and lower them down, then again lift up to the shoulders rolling the fingers to squeeze the Kang Yang balls, and look forward.

4. Exhale, lower heels; at the same time, change ball grips to palms, cross your fingers, palms facing outwards and push forward, turn your head to the right and look to the right rear.

5. Inhale, lift heels; at the same time separate your hands and lower the palms down to belly level, then lift hands up to the shoulders rolling the fingers to squeeze the Kang Yang balls, look forward.

6. Exhale, lower heels; at the same time, change ball grips to palms, cross your fingers, palms facing downwards and push down, bow your head, look between the feet.

7. Inhale, lift heels; separate your hands at the same time, roll fingers to squeeze the Kang Yang balls, pull them closer to the body and lift them in front of shoulders and look forward, then change ball grips to palms, cross your fingers and push up to support the sky and look up, then look forward still pushing up.

8. Exhale, lower heels; and at the same time, separate your hands and lower them front down. Then, squeeze the Kang Yang balls drawing them up to your waist and look forward.

Repeat steps 1 - 8, 2 to 4 times.

After you finish, grip the Kang Yang balls beside your waist and look forward.

【Key Points】

1. The range of movement should be large, the speed should be slow, and the relaxation and tension are combined. When squeezing the Kang Yang balls, stare with the eyes.

2. Turn the head without turning the body and raise the head without leaning the body. The force is on the chin, and the neck is being stretched.

3. Roll the fingers to grip the Kang Yang balls in succession one by one, gradually squeezing and the grip reaching the fingertips.

4. Coordinate breathing and movement. After inhaling, hold and pause for a moment, concentrating your mind to Dazhui-acupoint.

The third movement:

Spit Out the Pearl to Dispel Phlegm

吐珠祛痰 - Tǔ zhū qū tán

【Effects】

1. Unblock the lung meridian, regulate the three yin and three yang meridians of the hand. Remove depression.

2. Improve heart and lung function, improve blood circulation of the thymus gland and thus improve immunity.

3. Prevent symptoms such as mouse hand and neck and shoulder pain.

【Practice】

1. Inhale, lift heels; extend the arms forward and down with the palms rotating inward, palms back to back; then, raising the arms, rotate them out to turn the palms up. Roll the fingers in turn and squeeze the Kang Yang balls, rolling the arms into a hook toward the chest and rotate the elbows out to the sides. Shaoshang (L11) and Shangyang (LI1) come together in front of the chest. The thumb presses Yunmen (L2) or Zhongfu (L1) or Qimen (LR14). Look forward.

2. Exhale, lower heels; at the same time, the two palms move under the armpits and behind, taking hold of the chair. Pulling on the chair, the body moves forward and the head raises to expand the chest, arching the back. Look up and back.

3. Inhale, lift heels; rotate the arms inward and swing forward to shoulder level, palms down. Look forward.

4. Exhale, lower heels; at the same time turn the palms up and squeeze the Kang Yang balls, drawing them to your waist, and look forward.

The steps 5-8 are the same as steps 1-4, but the direction is opposite.

Repeat 1 to 3 times.

【Key Points】

1. The body is at ease, the movements are gentle and round, and the amplitude should be as large as possible.

2. The movements of the arms, wrists and elbows should flex and stretch allowing the head, neck and chest to expand as much as possible. With all these movements it is essential to find and press moderately various acupoints.

3. When exhaling, you can utter the sound "shi". Concentrate on Yunmen (L2).

The fourth movement:

Draw the Bow to Increase Qi

挽弓助气 - Wǎn gōng zhù qì

【Effects】

1. Stimulate the Taiyuan (L9), unblock the lung meridian and relieve the liver fire.

2. Improve lung function and strengthen the body.

【Practice】

1. Inhale, lift heels; at the same time swing the arms to the side of the body, arms rotated inward and look at the left palm.

2. Exhale, lower heels; cross the wrists in front of chest, left palm inside, palms facing inward, look forward.

3. Inhale, lift heels; pull the bow to the left and look at the left Shangyang (LI1), left hand bazi-palm (thumb and index-finger extended, other fingers flexed) right palm all fingers flexed. Then change both palms to bazi-palms in front of the shoulder, look forward; with the exhalation, lower heels and push both bazi-palms forward.

4. Inhale, lift heels; at the same time, change palms to neutral. Exhale, lower heels; bring your palms down then up to the waist and squeeze Kang Yang balls.

The steps 5-8 are the same as the steps 1-4, except in the opposite direction.

Repeat 1 to 3 times.

【Key Points】

1. Pulling the bow and pushing palms is like pushing a mountain and reclaiming the sea with a broad and magnificent feeling.

2. When pulling the bow, use internal strength and stare with your eyes.

3. Coordinate breathing and movement, focus your mind on Shangyang (LI1).

The fifth movement:

Lift the Sky to Strengthen the Spleen

擎天健脾 - Qíng tiān jiàn pí

【Effects】

1. Unblock the spleen and stomach channels, relieve liver qi and improve digestive function.

2. Twist and exercise the spine to prevent back and leg pain.

【Practice】

1. Inhale; turn the upper body 45 degrees to the right and push fingers of the left palm to the right; palm up. Look at the left palm.

2. Exhale; turn the body back, drawing the left arm with it and the left knee is raised to lift the foot; at the same time, move the right arm to cross the palms in front of the abdomen, the left arm inside. Then push the left foot forward and make a vertical yin and yang sign with the arms, right hand pushed up and left hand pushed down. Look to the left.

3. Inhale; bring back left foot keeping the knee up, at the same time, the right palm swings to the front of the body at the shoulder height, palm up and the left palm retracts to the waist. Look forward

4.Exhale; the left foot lowers, squeeze the Kang Yang balls and bring them to waist.

The steps 5-8 are the same as the steps 1-4.

Repeat 1 to 3 times. When finished, squeeze Kang Yang balls and bring them to your waist. Look forward.

【Key Points】

1. The rotations should be large and the speed should be slow, twisting the spine gradually from the bottom up.

2. Raising the knees, push the legs over the waist, pressing the hands up and down to completely stretch the body. Keep the body centered.

3. Breathe deeply, focus on Dantian.

The sixth movement:

Circle Elbows to Comfort Heart

活肘舒心 - Huó zhǒu shūxīn

【Effects】

1. Smooth all twelve meridians and improve cardiopulmonary function.

2. Stretching the spine, waist and abdomen and dredging the two channels of Ren Du, enhancing the body's yang-qualities.

3. Stimulate Hegu acupuncture point, open the qi flow and feel the beautiful mood of sunshine.

【Practice】

1. Inhale, lift heels; rotate the arms inward and swing the arms out sideways to shoulder level, look at the left palm.

2. Exhale, lower heels; turn the body to the left and at the same time squeeze the Kang Yang balls. Bend wrists, bend elbow then push fingers under the armpits, back and down to both sides of the spine. Look behind.

3. Inhale, lift heels; turn your body back to face the front. At the same time, swing your arms forward, rotating the palms up. Squeeze the Kang Yang balls bending your elbows and curl your arms to your chest. Look forward.

4. Exhale, lower heels; at the same time the two Hegu (LI4) points massage down to the abdomen along the front of the body. Allow the hands to continue along the lap to the knees. Then, turning the palms up, squeeze the Kang Yang balls and bring them to the waist. Look forward.

The steps 5-8 are the same as steps 1-4, except that the direction of the rotation is opposite.

Repeat 1 to 3 times.

【Key Points】

1. When rotating the arms, rolling your fingers, flexing your wrists and flexing your elbows in sequence. The range of the movements should be large. Massage Hegu (LI4) points when massaging back and front.

2. When turning around, start at the waist and then the neck and head.

3. Movements are slow and the breathing is deep and long. Concentrate on Shangyang (LI1).

The seventh movement：

Grasp the Feet to Strengthen the Kidneys

攀足固肾 - Pān zú gù shèn

【Effects】

1. Unblock the bladder channel and regulate Ren and Du channels. Strengthen the kidneys and the waist and cultivate original qi, yuan qi.

2. Exercise the spine, shoulders and neck to prevent neck, shoulder, waist and leg pains.

3. Stimulate the Taichong (LV3) point and open the flow of blood to relax and calm the emotions.

【Practice】

1. Inhale, lift heels; the body leans wavelike backwards. At the same time open your arms outward and swing them back and up behind the body, look up.

2. Exhale, lower heels; extend the left leg and place the left heel down, lean the body forward. At the same time the palms come over to press left toes, thumbs pressing Taichong (LV3). Look forward and down.

3. Inhale, straighten up the body and return the foot, lift heels; Bring the palms back, lifting up to chest and then stretch out to the sides. Look forward.

4. Inhale, lower heels; lower the hands sideways down to the hips and squeeze the Kang Yang balls. Look forward.

The steps 5-8 are the same as steps 1-4, but with the right foot in front.

Repeat 1 to 2 times.

When you finish, squeeze the Kang Yang balls at your waist. Look forward.

【Key Points】

1. The undulating movement of the spine should be gradual and large. Coordinate all parts together.

2. When leaning forward to touch the feet, extend and straighten your legs fully with combined relaxation and tightness.

3. The movement is soft and slow, adapt the movement according to your abilities. Breathe naturally. Focus your mind on Mingmen (DU4).

Eighth movement:

Spread Wings to Ease and Calm your Mind

展翅畅怀 - Zhǎn chì chàng huái

【Effects】

1. Unblock the three yin and three yang channels and improve the yang energy.

2. Improve the circulation of blood in the lungs.

3. Relax the mind and enjoy yourself.

【Practice】

1. Inhale, lift the left knee; at the same time, open your hands and swing the arms like wings sideways to head level. Look forward.

2. Exhale, lower left foot to the ground with the heel raised. Press down with your palms, bringing your hands in front of your lower abdomen, palms up.

3. Inhale, lift the left knee again, at the same time, open your hands and swing the arms like wings sideways over your head. Look forward.

4. Exhale, lower left foot to the ground returning to the original position. Press down with your palms, bring your hands in front of your lower abdomen palms up.

The steps 5-8 are the same as steps 1-4, except that you lift up the right knee.

Repeat 1 to 3 times.

【Key Points】

1. The movement is large, coherent and round. Swing the arms wavelike, the movement like a branch in a wind.

2. Lift knee over waistline and keep body straight and upright.

3. Breathe evenly and slowly, focus your mind on Dantian. Be happy.

The ninth movement:

Gather Qi to Nourish Original Qi

采气补元 - Cǎi qì bǔ yuán

【Purpose】

1. Relax the body and promote the circulation of qi and blood throughout the body.

2. Improve the breathing function, tonify the spleen and stomach, increase original qi.

3. Relax your mind. Don't worry, be happy!

【Gathering Qi, Practice】

1. Inhale, lift heels; change fists to palms, rotate the arms out and rise up, sideways. Let the arms curve overhead. Look forward.

2. Exhale, lower heels; push the palms down in front of the abdomen, close eyes, at the end squeeze the Kang Yang balls to the waist. Look forward.

After repeating 3 times, squeeze the Kang Yang balls and draw them to the waist. Looking forward.

【Ending. Increase Original Qi】

1. Inhale; open the palms, rotate the arms inward and swing them out sideways at waist level. Look forward.

2. Exhale; rotate your arms round, near to your dantian, close your eyes.

After repeating three times, put your palms on Dantian, males with the left hand inside, females with the right hand inside, close your eyes.

【Key Points】

1. The movements are gentle and slow, smooth and large, feel the gathering of the abundant qi.

2. Combine movements with deep abdominal breathing, qi sink to the Dantian, focus your mind on Dantian.

After Exercise, Three Important Things and Swallowing Saliva

【Effects】

1. Warm the navel area, strengthen the middle (spleen and stomach), increase original qi.

2. Improve the immune system.

3. Calm emotions, relax the body and improve mood.

【Practice】

The first important thing is to stir the sea: the tip of the tongue rotates around the mouth for 3 times left 3 times right.

The second important thing is mouth washing: gargle the saliva in your cheeks 36 times quickly.

The third thing is swallowing saliva in three parts, then press your palms on your legs, close your feet, look forward.

【Key Points】

1. With the stir the sea movement, relax the tongue. The movement should be even and gentle with large circles.

2. In mouth washing, relax your cheeks and gargle quickly.

3. The gurgling should sound like a dragon running after a tiger.

4. Breathe naturally, focus your mind to guide the qi, sinking to the dantian with the saliva. Concentrate on Jinjing and Yuli acupoints.

General Guidelines

1. Before the exercise, put aside any worries about your other tasks. Calm down, trim your nails, dress comfortably and loosely and go to the toilet.

2. Warm-up before practice. After the practice do tapping, massage and relaxation.

3. Choose a safe and comfortable place with fresh air. Pay attention to avoid wind, cold, heat, dryness, and humidity; also avoid interference from cars, horses, and pedestrians. Avoid air, sound and light pollution.

4. The intensity, amount, time, frequency and difficulty of the exercises should be adjusted, and you should do your best to do it step by step gradually.

5. Emphasise enjoying the practice process without pursuing the practice results.

6. Avoid practicing before bedtime and within one hour before or after eating.

7. It is best to conduct a complete routine exercise for 14 minutes, but according to your physical condition, work and time. You can also practice about 6 minutes at a time.

8. Emphasise the avoidance of gatherings of people as much as possible, practice healthily and safely. Pay attention to the combination of healthy living habits with training.

手上用力，身心给力！

Shǒu shàng yònglì, shēnxīn gěili!

Practice the strengthening of the hands to strengthen the mind and body!

Translation from prof. Hu Xiaofei's original chinese article to english by Aki Korhonen.

English text editing by Tina Faulkner-Elders.

July 2020.