Basic Pile Standing-Bench Pile First-step skills

Anitwang

Basic Pile Standing-Bench Pile
First-step skills
1．Stand against the wall with distance between two feet and the wall as the length of your thigh, bend your knees to squat down till two thighs reaching to be horizontal, buttocks not lower than knees, two tiptoes being forward with distance as the width of your shoulders, back waist and kidneys being against the wall slightly, the strength is the less the better.  
2.The strength of two knees lifted to two thighs, inside muscle turning backward slightly, strength focus on two heels, not fore soles. Two shoulders droop naturally, chest closes slightly, the lower jaw draws back, throat hidden, Backup lifting (Backup, the central point of the virtual line linking to two ears and middle line of our body from head to feet )，two hands on two knees naturally, fingers pinch at the acquaint.
3. When breathe in with nose tip, eye sight withdrawn, with hands lifting slightly and catch back; when breathe out with mouth, eye sight broaden far and far, hands drooping and push forward.
基本的桩法--板凳桩
一步功法:
背对一堵墙站立,两脚与墙的距离为本人大腿的长度,屈膝下蹲,让大腿接近水平,臀部不得低与膝盖,两脚尖向前,距离同本人肩的宽度.两后腰肾腧部位轻帖住墙,力越小越好。
两膝盖劲提到两大腿上,两大腿里侧肌肉略向后翻,重心放在两脚后跟,不要放在前脚掌.两肩自然下沉,胸略内含,下颌微收,喉头内藏,顶劲虚领.两手自然放于两膝上,手指轻掐住膝盖穴位。
吸气时,用鼻尖吸气,同时把眼光收回,呼气时用嘴呼气,同时把眼光无限放远.吸气时手略上提回抓,呼气时略下沉前推.

Anitwang

When you can practise first -step skills for 5 minutes and not feel tired, please practise the second-step skills
Second-step skills
1. Same stance with first step.
2. Hands encircle, left and right hands finger-tips against each other, the distance of two hands as the width of two shoulders, with outside probing up and inside circling.
3. When breathe in, chest open slightly, back closes slightly, two arms propping up outward; when breathe in, chest closes slightly, back opens slightly, two arms close inward and droop (These actions should be done slightly, better to be invisible).
待此功能练习五分钟以上而不觉得累时而练习二步功法.
二步功法：
站法相同。
只是双手在胸前环抱,指尖相对,双手的距离同本人肩宽.形成外撑里抱之势.
吸气时胸略开,背略合,两臂略外撑,呼气时胸略合,背略开,两臂略里合下沉.（这些都做到微动,最好不露形）