一、筑基内功正坐于凳子上或自然盘坐,两掌相叠(左手在下,右手在上)大拇指轻轻接触,置于小腹丹田部位,双目微闭,含胸拔背,头身中正,舌抵上颚,全身放松,先意守下丹田三至五分钟,然后采用顺腹式呼吸,吸气时意想天地、日月、星辰之精华和宇宙间的无穷能量在头顶上方汇成一股金黄色的气流,由头顶百会穴吸入,经天突、膻中到达下丹田;呼气时意守下丹田。如此一呼一吸反复进行约30分钟。然后,双掌覆盖于丹田 First, the foundation building Nei Gong is sitting on a stool or sitting naturally, two palm overlap (left hand in the next, right hand on) thumb gently touch, placed in the pubic region, eyes closed, chest with pull back, head CKS, the tongue against the palate, the body relax, deliberately guarding pubic region for three to five minutes, and then use the belly breathing, breathing world, sun and moon, the essence of the stars and the infinite energy in the universe at the top of the head into a Stock golden air, inhaled by the head Baihui, by the day suddenly, Langzhong reached under the pubic region; So whirring repeated about 30 minutes. Then, palms covered in pubic region