Lead the body to become Supple and Flexible (引体令柔)
The Nourishing Life Cultivation focuses on the most fundamental aspect of stretching. This simple set of 13 exercises inherited from the teachings of Professor Zhang, focuses on both the upper body and lower body with simple leaning, turning, twisting, bending, crouching, stretching movements. There is an old saying in China that says Flexibility is a symbol of youth, to achieve the suppleness of a child again is to gain longevity.
Whilst the movements are not difficult to actually perform them correctly requires some effort and it is one they are executed with ease that this exercise is achieved. In ancient times, early Daoist exercises were called Daoqi Yinti (Guide the qi and stretch the body), highlighting the importance of Yinti (Suppleness) even in those days.
Since the specific muscles/tendons correspond to Jing-luo (meridian) pathways in Chinese Medicine, it is noted that as an integrated being the the muscles, meridians and organs matched up exactly. Therefore even Organ health and fitness improves with stretching.
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托掌观天 左右倾身 托天旋转 舒胸仰体 躬身吊尾 吊尾左旋 吊尾右旋 躬身吊尾 白猿缩身 挺膝吊尾 蜻蜓抱柱 直体站立 展翅调息 |
Tuozhang Guantian Zuoyou Qingshen Tuotian Xuanzhuan Shuxiong Yangti Gongshen Diaowei Diaowei Zuoxuan Diaowei Youxuan Gongshen Diaowei Baiyuan Suoshen Tingxi Diaowei Qingting Baozhu Zhiti Zhanli Zhanchi Tiaoxi |
Look at Supporting Heaven Incline Body to Both Sides Support Heaven & Turn Look Upward & Relax the Chest Bend Forward & Hang from Tail Hang from Tail & Turn Left Hang from Tail & Turn Right Bend Forward & Hang from Tail White Ape Shrinks Body Straighten Knee & Hang from Tail Dragonfly Embraces Pillar Body Stands Straight Spread Wings to Regulate Breath |