1、預備式:整套功法都(dou)以預備式為(wei)基礎,每個字動(dong)(dong)作(zuo)之(zhi)前先做好預備式。即:松(song)(song)(song)(song)、靜、自(zi)然(ran)(ran)。松(song)(song)(song)(song)是肌肉關節放(fang)松(song)(song)(song)(song),但(dan)松(song)(song)(song)(song)而不(bu)(bu)懈。靜是排除雜念,情緒安定。自(zi)然(ran)(ran),是呼吸(xi)(xi)、動(dong)(dong)作(zuo)純任自(zi)然(ran)(ran),不(bu)(bu)憋氣,不(bu)(bu)用力呼吸(xi)(xi),動(dong)(dong)作(zuo)輕松(song)(song)(song)(song)舒適(shi)自(zi)然(ran)(ran)大方。姿態端正,兩足(zu)平(ping)站開立與肩同(tong)寬,兩膝放(fang)松(song)(song)(song)(song)似屈(qu)非屈(qu),松(song)(song)(song)(song)腰塌胯,含胸拔(ba)(ba)背虛腋(ye),沉(chen)肩膀墜時,目平(ping)視而反觀(guan),屏息體會脈(mo)搏之(zhi)跳動(dong)(dong),待(dai)呼吸(xi)(xi)微(wei)微(wei)綿(mian)綿(mian)如安睡狀態再開始(shi)練功。當(dang)放(fang)松(song)(song)(song)(song)之(zhi)時,心(xin)中默念,頭腦(nao)松(song)(song)(song)(song)、肩背松(song)(song)(song)(song)、沉(chen)肩垂肘,含胸拔(ba)(ba)背心(xin)空,腹松(song)(song)(song)(song)、腰脊都(dou)松(song)(song)(song)(song)馳,臀(tun)部松(song)(song)(song)(song),兩腿松(song)(song)(song)(song),膝松(song)(song)(song)(song)、足(zu)部松(song)(song)(song)(song)、五趾(zhi)松(song)(song)(song)(song)、兩臂(bei)十指都(dou)放(fang)松(song)(song)(song)(song)輕微(wei)擺動(dong)(dong),松(song)(song)(song)(song)弛(chi)如肉之(zhi)欲墜。
2、呼(hu)吸(xi)法(fa):本功法(fa)一律采用順腹式呼(hu)吸(xi),就吸(xi)氣(qi)(qi)時引天空(kong)之清氣(qi)(qi),進入肺(fei)中,胸(xiong)部(bu)(bu)擴(kuo)張壓迫(po)橫膈膜(mo)(mo)下(xia)降,則小(xiao)(xiao)腹自(zi)然隆(long)(long)起(qi)(qi)。本功法(fa)先吐(tu)(tu)(tu)后(hou)(hou)納。以(yi)念字(zi)為吐(tu)(tu)(tu),呼(hu)氣(qi)(qi)盡(jin)。呼(hu)氣(qi)(qi)時,開口(kou)(kou)讀(du)字(zi)用提肛(gang)收(shou)腹縮腎(shen)之力壓出各(ge)臟腑之濁(zhuo)氣(qi)(qi)。初練時,為了調(diao)整(zheng)口(kou)(kou)型(xing)(xing),可(ke)發出大聲(sheng)音,待把口(kou)(kou)型(xing)(xing)練熟(shu)能調(diao)動內(nei)氣(qi)(qi)時,則呼(hu)氣(qi)(qi)讀(du)字(zi)訣,吐(tu)(tu)(tu)氣(qi)(qi)如微風習習不使(shi)耳聞,這一點很重要(yao)。待該經絡中之濁(zhuo)氣(qi)(qi)全部(bu)(bu)吐(tu)(tu)(tu)盡(jin),則兩(liang)唇輕閉,舌抵(di)上腭,用鼻吸(xi)入清新(xin)之空(kong)氣(qi)(qi)開始吸(xi)氣(qi)(qi)的過程,橫膈膜(mo)(mo)隨吸(xi)氣(qi)(qi)之勢向(xiang)下(xia)擴(kuo)張,小(xiao)(xiao)腹隆(long)(long)起(qi)(qi),吸(xi)氣(qi)(qi)純任自(zi)然。吸(xi)氣(qi)(qi)盡(jin)可(ke)用一個短呼(hu)吸(xi)稍事休息,再做第二次(ci)呼(hu)氣(qi)(qi)讀(du)字(zi),每個字(zi)連做六次(ci)后(hou)(hou),做一次(ci)調(diao)息。
練六(liu)字(zi)決,吐氣(qi)時任(ren)其自然,足踵不著意,只用(yong)吐濁納(na)清調(diao)整(zheng)氣(qi)機,通(tong)任(ren)督二脈,也叫吐納(na)法。
3、各讀字、口型的練法
(1)噓字功
發音:噓XU陰平(ping),音“需”讀“希(xi)迂”。
口型(xing):兩唇微合,有橫(heng)繃之力,舌尖向前伸,舌的兩邊向中間微微卷起。
動(dong)作:兩手疊于小腹上,左(zuo)手在下,右手在上(女子則(ze)右手在下,左(zuo)手在上),內(nei)外勞宮(gong)相對,以魚(yu)際(ji)穴壓在肚臍上,勞宮(gong)穴對下丹(dan)田,兩眼盡力睜大,并內(nei)視肝區,開始呼(hu)氣(qi)讀“噓字(zi)”,呼(hu)氣(qi)盡,再(zai)自然吸氣(qi),可做一個短(duan)呼(hu)吸稍事休息,再(zai)呼(hu)氣(qi)并讀“噓”字(zi)。共呼(hu)六次為(wei)一遍。
調息:做(zuo)完一(yi)遍后進行一(yi)次調息,其動作是:兩(liang)(liang)臂(bei)從兩(liang)(liang)側前(qian)方自(zi)然(ran)提(ti)起,手(shou)(shou)背朝(chao)上,肩(jian)松肩(jian)自(zi)然(ran)下垂(chui),肘(zhou)、腕兩(liang)(liang)關節(jie)放松,而自(zi)然(ran)彎曲,兩(liang)(liang)手(shou)(shou)高不過肩(jian),然(ran)后臂(bei)外(wai)旋翻掌使手(shou)(shou)心朝(chao)上,兩(liang)(liang)臂(bei)向前(qian)劃孤(gu),合攏,指尖相對(dui),應以不接(jie)觸(chu)為(wei)度(du),手(shou)(shou)心向下徐徐向膻中穴、下丹(dan)田順氣。
意念:以(yi)意領(ling)氣(qi),肝(gan)經(jing)之(zhi)(zhi)(zhi)脈氣(qi)自足(zu)大趾(zhi)外側指(zhi)甲角之(zhi)(zhi)(zhi)大敦(dun)穴,沿(yan)足(zu)背上(shang)行,過(guo)太(tai)沖,入(ru)中都,穿(chuan)膝關,走大腿內(nei)側至(zhi)急脈穴進入(ru)陰(yin)毛中,繞(rao)過(guo)陰(yin)器,至(zhi)小腹與胃經(jing)平行,上(shang)至(zhi)章門、期門、會于本經(jing)肝(gan)臟,聯絡膽經(jing),上(shang)行穿(chuan)過(guo)橫膈膜(mo),散(san)布于胸(xiong)肋間(jian),沿(yan)喉(hou)嚨(long)之(zhi)(zhi)(zhi)后側經(jing)過(guo)上(shang)頜骨(gu)的上(shang)竅,聯系于眼(yan)球與腦相聯絡的絡脈,復向上(shang)行,出額部與督脈會于泥丸宮之(zhi)(zhi)(zhi)內(nei);另一(yi)支(zhi)從眼(yan)球入(ru)腦的絡脈,分出向下(xia),入(ru)頰(jia)部內(nei)側,環(huan)繞(rao)口(kou)唇之(zhi)(zhi)(zhi)間(jian),另一(yi)支(zhi)從肝(gan)臟穿(chuan)過(guo),膈膜(mo)上(shang)注(zhu)于肺(fei),經(jing)中府(fu)(fu)、云門、天府(fu)(fu)、尺澤、孔最、列缺(que)到拇指(zhi)內(nei)側少商穴,即和手太(tai)陰(yin)肺(fei)經(jing)相連。
適應癥:噓字(zi)功(gong)治肝(gan)病。
(2)呵字功
發音:呵ke陰平,音“科”讀“科鵝”。
口型:口半張,舌(she)抵下腭,腮(sai)用(yong)力,舌(she)邊觸到(dao)整個下腭。
動作:兩(liang)臂從(cong)兩(liang)側以(yi)手(shou)背朝上自然(ran)抬(tai)起(qi),肩(jian)松而自然(ran)下垂,腕(wan)肘兩(liang)關節放松自然(ran)彎屈,兩(liang)手(shou)高不過肩(jian),然(ran)后翻掌使(shi)手(shou)心朝上,兩(liang)臂向面前劃(hua)弧合攏(long),指(zhi)尖相對(dui),以(yi)不接觸為度(du),手(shou)心朝下,徐徐向膻中(zhong)穴、上丹田順(shun)氣(qi)。兩(liang)手(shou)下落的同時,開始呼氣(qi)并(bing)讀“呵”字,呼氣(qi)盡再(zai)吸氣(qi),稍休(xiu)息,再(zai)橫隔膜(mo)下降,小腹自然(ran)隆起(qi),做(zuo)第二次動作。共呼六(liu)次為一(yi)遍。
意念:以意領氣由脾(pi)經之井穴,隱白穴上升,經商(shang)丘、三陰交、陰陵泉、經大腿內(nei)側上行入腹瀉沖(chong)霾⑿兇⑿木犭蹌ち縲〕ΑA硪(wo)恢Т有南(nan)瞪(deng)閑車懶(lan)諛肯擔渲斃械穆齦創有南(nan)瞪(deng)閑兄練尾亢岢鲆趕(gan)攏刈帕獎勰誆嗪(qin)(qin)笤擔杏詵斡胄(zhou)陌(mo)蠓劍俸(feng)Qǎ刈瘧勰誆嘀貝(bei)鍤終(zhong)坪(ping)筧窆峭(qiao)飛希朧終(zhong)頗誆嗪(qin)(qin)笤抵貝(bei)鐨≈付(fu)松儷(li)逖ā?/P>
適應癥:呵字(zi)功治心病(bing)。
(3)呼字功
發音:呼HU陰平,音“呼”,讀“喝烏”。
口型:撮口為管(guan)狀,舌(she)放平用(yong)力前伸(shen),微(wei)向上(shang)卷(juan)。右(you)(you)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)繼續(xu)上(shang)提至膻中(zhong)穴,兩手(shou)(shou)(shou)(shou)(shou)(shou)(shou)內旋(xuan),翻掌(zhang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)心(xin)向下,右(you)(you)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)繼續(xu)翻轉,外向上(shang)托起,同時(shi)左(zuo)(zuo)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)下按;右(you)(you)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)上(shang)找左(zuo)(zuo)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)下按之(zhi)時(shi),開始呼(hu)氣并讀(du)“呼(hu)”字,右(you)(you)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)托至額前上(shang)方(fang),左(zuo)(zuo)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)下按至左(zuo)(zuo)胯旁,呼(hu)氣盡。隨即右(you)(you)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)外旋(xuan)使(shi)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)心(xin)朝面部,從面前徐(xu)(xu)徐(xu)(xu)落下;同時(shi)左(zuo)(zuo)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)外旋(xuan)使(shi)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)心(xin)朝身體(ti)一(yi)側,沿(yan)腹胸(xiong)上(shang)舉,兩手(shou)(shou)(shou)(shou)(shou)(shou)(shou)在胸(xiong)前重疊,右(you)(you)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)在外,左(zuo)(zuo)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)在里,內外勞(lao)宮穴相對,然(ran)后左(zuo)(zuo)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)上(shang)托,右(you)(you)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)下接(jie),做(zuo)(zuo)第二次呼(hu)氣并讀(du)“呼(hu)”字,共(gong)做(zuo)(zuo)六次呼(hu)氣為一(yi)遍。
意念:以意領氣,脾(pi)經之脈起于(yu)大(da)(da)趾尖端甲側(ce)隱白(bai)穴(xue),沿(yan)大(da)(da)趾內(nei)側(ce)赤白(bai)肉際上行,過(guo)大(da)(da)都(dou),公孫、三(san)陰交(jiao)上至小腿(tui)肚內(nei)側(ce),沿(yan)脛骨的(de)后方,穿過(guo)足厥陰肝經之前(qian)(qian),走股內(nei)側(ce)前(qian)(qian)緣(yuan)直達腹內(nei)入于(yu)脾(pi)臟,絡胃腑(fu),達大(da)(da)橫、食(shi)竇、周(zhou)榮、抵于(yu)肋間大(da)(da)包穴(xue)。
適(shi)應癥:呼字功治脾病。
(4)呬字功
發音:呬,si入聲,音“四”,讀(du)四。
口型:兩唇微(wei)向后收,上(shang)下(xia)齒相合而不接(jie)觸,舌尖插上(shang)下(xia)齒之縫(feng)隙,微(wei)出,讓氣從口兩側邊角呼出。
動作:兩臂循肺經之道(dao)路(lu),兩手心朝(chao)上(shang)(shang),由腹前上(shang)(shang)提成托球狀至肚臍上(shang)(shang),到膻中處兩手掌翻(fan)轉,手心向外(wai)向前,同時(shi)向左右(you)展(zhan)臂推掌如(ru)鳥之張翼。展(zhan)臂推掌的同時(shi)開始(shi)呼(hu)氣并(bing)讀“四(si)”字,呼(hu)氣盡,兩臂隨吸氣之勢從兩側自然下落(luo),稍休息,然后(hou)再(zai)提起,按上(shang)(shang)述要領做第二(er)次(ci),呼(hu)氣讀字。共做六(liu)次(ci)為一遍。
意念:以(yi)意領氣(qi),使肝(gan)經之脈氣(qi)從大(da)敦穴上(shang)行(參(can)閱噓字的意念一段)至胸,會肺經沿(yan)(yan)中焦,絡大(da)腸,再上(shang)一行過(guo)胃,入(ru)肺臟,出中府、云門,入(ru)腋下(xia),行于上(shang)臂內(nei)(nei)側,下(xia)肘中,沿(yan)(yan)上(shang)臂內(nei)(nei)側,入(ru)寸(cun)口,走(zou)太淵穴、魚(yu)際穴出拇指尖(jian)端指甲(jia)內(nei)(nei)側之少(shao)商穴,另一支從腕后列缺(que)走(zou)入(ru)食指尖(jian)端大(da)腸經的商陽穴。隨(sui)吸氣(qi)之勢(shi)引(yin)天陽下(xia)至二趾尖(jian)端之厲兌穴。
適(shi)應癥:呬字(zi)功治肺病。
(5)吹字功
發(fa)音:吹(chui)chui(吹(chui))陰平,音“炊”讀“蚩威(wei)”。
口(kou)型:口(kou)微張(zhang),兩咀角稍(shao)在向(xiang)后(hou)咧(lie)勁,舌微向(xiang)上翹,微上后(hou)收。稍(shao)有前(qian)挺(ting)之勁。
動作:隨吸(xi)氣(qi)之勢兩(liang)臂(bei)從自(zi)然之勢,由腎(shen)俞上提,經腎(shen)經之俞府(fu),指(zhi)尖朝下,兩(liang)手提至(zhi)胸前,隨即向(xiang)上向(xiang)前劃圓弧,撐圓,兩(liang)手指(zhi)尖相對,在胸前成抱球狀。當呼(hu)氣(qi)時(shi)(shi)并讀“吹(chui)”字,同時(shi)(shi)屈膝(xi)下蹲,抱球下落,身體(ti)(ti)盡力(li)保持正直,膝(xi)關節垂直不(bu)超過足尖,提肛縮腎(shen),小腹盡力(li)后收,臂(bei)部上提。高矮式(shi)之要求,根據個人之體(ti)(ti)質不(bu)要勉強(qiang)(qiang),所(suo)謂順其自(zi)然,率性為(wei)本(ben),不(bu)強(qiang)(qiang)人以所(suo)難。年輕筋柔者能抱膝(xi),年老體(ti)(ti)弱、筋肌僵(jiang)硬者,抱至(zhi)小腹呼(hu)氣(qi)盡,即可隨吸(xi)氣(qi)之勢而起(qi)立(li)。呼(hu)氣(qi)盡,隨吸(xi)氣(qi)之勢兩(liang)臂(bei)自(zi)然下垂于身體(ti)(ti)兩(liang)側徐徐而起(qi)立(li),吸(xi)氣(qi)盡,身體(ti)(ti)立(li)直如預備(bei)式(shi),稍休息(xi),再(zai)按(an)上述要領做第二次呼(hu)氣(qi),共呼(hu)六次為(wei)一遍。
意(yi)(yi)念:以意(yi)(yi)領氣,使腎經(jing)之脈(mo)氣,由(you)足(zu)掌內(nei)(nei)涌泉穴(xue)(xue),出(chu)內(nei)(nei)踝前大骨(gu)邊的然谷穴(xue)(xue),循踝骨(gu)的后方下行(xing)入足(zu)跟(gen)部(bu)(bu),上(shang)行(xing)經(jing)小(xiao)腿肚內(nei)(nei)側出(chu)腘窩(wo)經(jing)股部(bu)(bu)后緣,貫穿脊柱入腎臟,同時(shi)與(yu)膀胱聯(lian)系(xi),直行(xing)之脈(mo)從腎上(shang)行(xing)經(jing)肝(gan)和橫(heng)膈(ge)膜入肺(fei)臟沿喉嚨挾舌(she)根;另(ling)一支從肺(fei)輸出(chu),聯(lian)系(xi)心臟注于(yu)胸內(nei)(nei)之膻中(zhong)(zhong)穴(xue)(xue)與(yu)任脈(mo)、心包脈(mo)相銜(xian)接,經(jing)天池、極泉、曲澤、大陵、勞宮(gong)穴(xue)(xue)至中(zhong)(zhong)指尖中(zhong)(zhong)沖穴(xue)(xue)。
適應癥:吹字(zi)功治腎(shen)病。
(6)嘻字功
發音(yin):嘻XI(嘻)陰平,音(yin)“希”,讀“希一”。
口型:兩(liang)唇(chun)微啟,微向里(li)叩,舌平伸,舌尖向下,兩(liang)邊微有縮(suo)意,上下齒相對但不閉(bi)合(he)。
動作(zuo):隨(sui)吸氣(qi)(qi)之(zhi)勢(shi),兩(liang)臂從腹前上(shang)提,兩(liang)手(shou)(shou)(shou)心(xin)朝(chao)上(shang),指(zhi)尖(jian)相對應,直至兩(liang)手(shou)(shou)(shou)到膻中穴,然后兩(liang)手(shou)(shou)(shou)內旋(xuan)翻掌使手(shou)(shou)(shou)向外(wai),吸氣(qi)(qi)盡;呼氣(qi)(qi)時,讀(du)“嘻”字,兩(liang)手(shou)(shou)(shou)心(xin)向上(shang)托直至頭部(bu)前方,呼氣(qi)(qi)盡,隨(sui)即兩(liang)手(shou)(shou)(shou)內旋(xuan)使手(shou)(shou)(shou)心(xin)向面部(bu),指(zhi)尖(jian)向上(shang),經(jing)面部(bu)前自(zi)然下落,至膻中穴時指(zhi)尖(jian)轉向下,兩(liang)手(shou)(shou)(shou)自(zi)然下垂經(jing)過膽經(jing)之(zhi)日(ri)月穴由身體兩(liang)側引少陽之(zhi)氣(qi)(qi)至四趾尖(jian)端之(zhi)足竅(qiao)陰。按上(shang)述要領共呼氣(qi)(qi)六(liu)次為(wei)一遍。
注(zhu):高血壓(ya)患者,雙手不(bu)宜過頭,上托時(shi)稍快,下(xia)落時(shi)稍慢,意想足竅(qiao)陰穴。
意念:三(san)焦(jiao)為手少陽(yang)(yang),膽為足少陽(yang)(yang),同(tong)聲相(xiang)應,同(tong)氣相(xiang)求,翻轉陰陽(yang)(yang)則激動氣勢(shi)之(zhi)(zhi)流動,所以(yi)下通(tong)調,氣機通(tong)暢,三(san)焦(jiao)主氣,理在于此(ci)。以(yi)意領(ling)氣,從足四(si)趾爪甲外(wai)側竅陰穴(xue),經(jing)(jing)丘墟穴(xue),沿腿外(wai)側之(zhi)(zhi)外(wai)丘、陽(yang)(yang)關、環跳(tiao)等(deng)穴(xue),入三(san)焦(jiao),上行經(jing)(jing)缺盆、肩井(jing)、天(tian)蹘、肩蹘、四(si)瀆等(deng)穴(xue)走手背到四(si)指爪甲外(wai)之(zhi)(zhi)關沖穴(xue)。
適應癥(zheng):嘻字功治三焦病。
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