国术易筋经十二式

在金庸小说中《易筋经》被称为“武林第一绝学”,神乎其技,独步武林。《笑傲江湖》中令狐冲还用《易筋经》化解了体内“吸星大法”的遗患。今天就给你们看看真正的易筋经。
第一式 预备式

预备式身体正直站立,脚尖外撇,两脚与肩同宽。周身放鬆,澄心敛神。两臂自然下垂,紧贴两大腿外侧,下颔微收,两眼半睁半闭。做三次深呼吸。
第二式 韦驮献杵

身体正直,两脚跟靠拢,两脚尖外撇,成小八字形。两臂向前缓缓举起,手心相对,与肩同宽。举至肩平屈肘成90度角,立掌,同时吸气。而后缓慢合掌于胸前,同时呼气臆想四肢之气调入胸中,定式后静停一分钟。
第三式 横担降魔杵

接上式,身体不动,两臂缓缓下落,并逐渐分手。两手落到丹田时稍停片刻,再下落时分向两侧,经大腿外侧向上成俯掌侧平举,两脚跟提起。手臂下落时要意沉丹田,平举时气随手行入掌心。呼吸自然,心平气和。定式后静停一分钟。
第四式 掌托天门

接上式,身体不动,两臂由两侧同时缓缓上举,举至正上方时与肩同宽,此时屈肘翻掌,手心向上,掌指相对,双臂成U字形状,并尽力上托,同时尽力提踵,并咬牙叩齿,舌抵上颚,咽津液下送丹田。接看两脚跟外开,两臂缓缓下落至侧平举。下落时由小指到拇指依次弯曲握拳,两脚跟随之下落,手足还原。两臂由平举向上举时吸气,至托掌时略闭气或自然呼吸。定式后约静停半分钟。
第五式 摘星换斗

接上式,左臂由上经左下侧划弧,落于背后,手心向下,并尽力下按。右掌心翻向内下,臂上举,掌心向下﹔同时脖子向右扭转90度,头上仰,目视右掌。转颈时右脚跟提起内转与左脚成丁字步。身体重心在左脚(左图)。 定式后静停约半分钟,放三五次深呼吸。然后右手下落,左手上举,向左做摘星换斗(右图)。
第六式 倒拽九牛尾

接上式,左手由上经左侧至左胯外侧,掌心向上,手指内屈,右手由背后伸至肩高时屈肘,变成虚握拳,上体与左腿成一条斜线,与地面约成45度。右脚向右跨一步,同时向右转体90度成右弓步势,右膝关节弯曲,膝盖不超过脚尖,外形动作似用力拉车状。 呼吸自然,意念两手心。然后身体左转,左脚向前上一步,左手伸向前,右手伸向后,动作相同,方向相反(右图)。
第七式 出爪亮翅

接上式,右腿用力蹬地,向前上一步,落于左脚内侧,成立正姿势。两臂均回收于腰间,拳心朝上。然后两拳变掌,同时向前推掌,掌心向前,指尖与肩斋平。 向前推掌要重如推山。推掌时意想推窗望月,返回时五指微张,慢慢收向两胁,意想海水返潮。反覆七次。
第八式 九鬼拔马刀

接上式,两臂分开成侧平举,手心向上。然后右臂屈肘,右手至头后,腰略弯,头略左摆,食指中指第一关节夹住左耳垂,食指微提,中指微下压,并轻轻向右牵拉。同时左肘弯曲,左手背贴背部上移于两肩胛之间,尽力上抬,手指向上,并向左转体;微屈膝,低头看右脚背。而后身体慢慢恢复原势,头左转向后看(左图)。 定式后约静立半分钟。反方向再放一次(右图)。
第九式 三盘落地

接上式,左脚向左跨一步,两脚尖外撇。两臂侧平举,掌心向下。而后两腿弯曲成骑马蹲裆势,同时两掌下按,与膝齐平。然后两臂外旋,两手翻为仰掌,两腿同时缓缓伸直站立,两臂随之慢慢上抬成侧平举。下按时呼气,意念两掌心,如按浮木﹔上抬时吸气,彷彿两掌心放有重物。反覆做三至五次。
第十式 青龙探爪

接上式,左脚回收于右脚内侧,成立正姿势。左臂屈肘收回于左腰间。同时右肘微屈,吸气,上体向左扭腰转体,右手向体前探爪抓去,并吐气发出“嘘”声,此时要求腰腹放鬆。右手回收,向左46度方向做第二次探爪,再收回向左90度方向做第三次探爪。然后,头带动躯干沿逆时针方向转动一小周,右手随之书一小圆(上图)。两眼随右爪瞭望,如寻食状。每次探爪均发出“嘘”声。探爪时右臂一伸一缩,身体随之转后。然后右手收回腰间,左手以同样动作向右探爪(下图)。
第十一式 卧虎捕食

接上式,左臂回收于腹前,右脚向右跨一步,同时向右转体90度,上体顺势前倾,两掌手心向右前方下扑,如卧虎捕食。此时两掌落地,成右弓步,昂首环视(上图)。然后以双手手指支撑全身重量,左腿屈膝成90度,左脚抬离地面,脚心朝上﹔两臂一伸一屈,身体上下起伏。做三至五次。而后两手离地,手心翻向上,体向左后转180度,两手掌再翻向下,再做卧虎捕食动作,唯方向相反(下图)。
第十二式 打躬击鼓

接上式,右脚落地,起 身向右转90度,右脚向左脚收半步,距离与肩同宽,成下蹲势。两手抬至头侧后方,掌心按压两耳,周身放鬆,中、食、无名指稍屈, 轻轻叩击枕骨处,两手交替进行,各叩击七次,谓之”鸣天豉”。鸣豉后双手抱后脑, 缓缓向前弯腰,头垂于裆间至最大程度,膝挺直,如打躬状。鸣天豉时身体先向左转90度,再向右转180度,再向左转90度。弯腰垂头时牙关咬紧,作细微自然呼吸。

————–文章来自网络

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