Thirdly, simultaneously loose and tight, and alternate kindness with severity

The loose and tightness of this exercise mainly refer to the changes of the degree of tightness of muscles and joints, under the active domination of consciousness. Tightness only reflects in some brief actions of this routine, such as drawing the bow in horse stance, and chest out and stretching shoulders. According to the law of waxing and waning of yin-yang, slowly exert the strength on Jiaji point, keep mind concentration on Shangyang point, and fully relax chest and back, so as to regulate cardio-pulmonary function. And relaxation goes through the whole exercise. Only according to the requirements and essentials of the changes of loose and tightness, experience carefully, calm the mind and loose the body, simultaneously loose and tight, and alternate kindness with severity, which helps to balance yin and yang, and dredge the meridians, achieving the effects of smoothing the joints, activating blood circulation to dissipate stasis, strengthening tendons and bones, and invigorating health effectively.

Fourth, combining static and dynamic to exercise naturally and comfortably

The action essential of this exercise is combining dynamic and static. Dynamic and static mainly refer to the external performance of body movements. Dynamic refer to under the guidance of consciousness, calm the mind and relax the body, move gently, flexibly, coherently, slowly, naturally and comfortably. Static means that at the time of making horse stance and drawing bow, there is a slight pause in appearance, but the inner strength does not stop, continue to exert the strength and maintain the situation of traction and tension. This way of combining dynamic and static and prolonging action time with appropriate force can stimulate corresponding parts of body with certain intensity, which is conductive to improve the training effect. Therefore, pay attention to experience the proprioception of the change of yin and yang in the practice, which combines static and dynamic, in order to gradually grasp the essentials of practice, and reach the requirements of calming the mind and relaxing body, moving flexibly and coherently, breathing soft and naturally, thus achieving high-quality training effect.

Fifth, open and close moderately to promote blood circulation

There are opening and closing of hands, arms, legs, and chest and back. It requires to open and close moderately, to promote the circulation of blood and qi. For example, to do the splay palm, it requires to close the thenar eminence and antithenar eminence, to form a loose and empty circle (which is like holding an egg), and close the index finger and thumb moderately to form the splay shape, and mind concentration on Shangyang point. The palm shape, which combines opening and closing, has an important role in regulating cardio-pulmonary function. In another example, the opening and closing of arms should be moderate. Straighten left arm with a little curve, bend right arm, and straighten wrists, Laogong point of right palm close to Zhongfu point in the chest, which is also an important method to regulate cardio-pulmonary function. Moreover, the opening and closing of chest and back should be moderate. Hands crossing in front of chest is a way to keep chest inward and stretch back, and drawing a bow is a way to open chest and close back. The opening and closing of these two actions should be moderate, especially in the movement of drawing a bow, the upper arms and shoulders form a straight line, do not forward or afterward, so that the opening and closing of Yunmen and Zhongfu on the chest, Xinshu, Feishu and Jiaji on the back are proper, to play the role of promoting the circulation of blood and qi. In summary, yin and yang are the main contents of method culture and movement techniques of Health Qigong, which are the basis to learn Health Qigong.

Therefore, learning and understand the movement knowledge of yin and yang, and grasping the change laws of yin and yang plays an important role in the learning and teaching of Health Qigong and improving the training effects.

（By Cui Jian）