Push ups under one finger zen
[method]
（1） Bend your right foot to support, touch the ground with your fingers, straighten your arms and shoulder width, and place your left foot on the ground. The object is about 30 cm high, flatten your whole body and look at your fingers. (Figure 3-1)
（2） Support with all your strength Slowly move the right foot to the position of the left foot on the object Close and straighten, and point your toes to the ground. (Figure 3-2)
（3） Bend your elbows on both sides, with your toes facing down, move your body’s center of gravity downward, and prop up with force to straighten your arms again, which is a complete action. (Figure 3-3)
[meditation requirements] when bending down and propping up, use your whole body to support your body.
[breathing method] bite your teeth and hold your breath until you complete an action, then you can breathe naturally or use auxiliary practice skills to help Finger recovery.
[precautions] concentrate your thoughts on your fingers. Don’t open your elbow too much when doing push ups.
One finger zen face wall inclined downward push ups
[method]
（1） Stand with your feet together and keep your toes about 1 meter away from the wall Look ahead, raise your head and keep your chest straight, and put your arms on the wall from your waist. (Figure 3-4)
（2） Bend your elbow, move your weight forward to the wall, point to the lower part of the wall, and support your whole body with your arms, which is a complete action. (Figure 3-5)
[meditation requirements] fully exert yourself on your wrists, do not collapse your waist and straighten your body.
[breathing method] you can use different breathing methods according to the progress of your finger strength. If your fingers are strong and you can easily support your body, you can breathe naturally; If the strength of fingers is very small, you can prop up your body with great strength. You can hold your breath. After completing one push up, you can breathe, and then do the next push up. After a group of exercises, you can carry out auxiliary exercises.
[precautions] don’t stretch your elbow too much when doing push ups.
One finger zen horizontal push ups
[method]
（1） Point with both hands, keep your arms straight, shoulder width apart, look between your fingers, and bend your left knee to support Put your right foot behind your left foot, straighten it and point your toes on the ground. (Figure 3-6)
（2） Support hard, straighten your arms, slowly move your left foot to your right foot, close and straighten, and point your toes to the ground Stand upright. (Figure 3-7)
（3） Bend your elbows on both sides, raise your head, keep your body horizontal, and lean down about 5cm from the ground (Fig. 3-8)
[meditation requirements] the body should be fully stretched out, clench the teeth, close the breath, and support the body hard. It is a complete action before breathing.
[breathing method] different breathing methods can be adopted according to the strength of your fingers. If your fingers are strong and you can easily support your body, you can breathe naturally; If the strength of fingers is very small, you can prop up your body with great strength. You can hold your breath. After completing one push up, you can breathe, and then do the next push up. After a group of exercises, you can carry out auxiliary exercises.
[precautions] don’t collapse your waist or bend your knees. Be sure to be confident and concentrate Don’t be careless, do it at one go.
One finger zen and wall push ups
[method]
（1） The distance between the feet and the wall is about one arm long, the feet are close together, the legs are straight and clamped, the body is upright, the arms are raised from bottom to top, the same width as the shoulder, the arms are straight on the wall, the two hands point to the wall and look at the front. (Figure 3-9) (Figure 3-10)
（2） Bend your elbow hard Move your weight forward to the wall, lift your toes slightly, and support your whole body with your arms For a complete action. (Figure 3-11)
[meditation requirements] stand upright, close your abdomen, concentrate, bend to the palm of your hand and firmly grasp the other four fingers.
[breathing method] first do a good job of breathing. When doing push ups, you should hold your breath. Only breathe after completing one push up, and then do the next push up.
[precautions] incorrect actions such as waist collapse or bow are not allowed.
One finger zen stands upside down against the wall
[method]
（1） Point with both hands and bend your knees to support. Straighten your right foot Point your toes and look at your fingers. (Figure 3-12)
（2） The left foot is slightly bent and supported, the heel is slightly lifted, and both hands point to the ground Keep your arms straight and shoulder width apart Straighten your right foot, tighten your toes, put it on the wall, close your abdomen and look up. (Figure 3-13)
（3） Use all your strength. clench one’s teeth. Hold your breath and slowly move your left foot to the position where your right foot is placed Keep your toes tight, your feet and whole body upright, and look at your fingers Raise your head and close your stomach. (Figure 3-14)
[meditation requirements] the muscles of the whole body are tense, and the arms must be stretched out.
[breathing method] hold your breath. After the static handstand is completed, you can do auxiliary exercises such as deep breathing, finger rubbing, air splitting and so on.
[precautions] use your wrists to control your arms without shaking.
One finger zen handstand in the air
[method]
（1） Point to the ground with both feet bent and supported, straighten your right foot, point your toes to the ground, and visually check your two fingers. (Figure 3-15)
（2） Support the left foot, swing the right foot upward with force, keep the left foot close to the swing direction of the right foot, swing it to the air positioning, put both feet together, straighten and clamp both legs, and exert force all over the body. (Figure 3-16) (Figure 3-17)
[meditation requirements] be sure to concentrate, clamp your legs, straighten your waist, look up, look at your fingers, straighten your arms, and hold the fingers bent on the palm of your hand without leaving a gap.
[breathing method] hold your breath and wait until you finish falling in the air, then do deep breathing and auxiliary exercises to help restore your physical strength.
[precautions] get rid of all distractions, highly concentrate and have strong confidence.
