原始碼

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[[達摩神功-13白鶴戲水|中文]] 
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[[Image:Damoa13-1.jpg]]
== Damoa Damoa Gong #13 Crane Splashing in the Water  ==
# Stand upright, feet together. Take a small step with your left foot. The left heel should be 10 cm in front of the right toe. The inside of your left foot should lie in a straight line with the inside of your right foot. Both legs are straight.
# Extend the thumbs of both hands. Bend down and lower your upper body. Place both of your hands to the sides of the front foot as illustrated above. 
# The V-shaped-extended thumbs and hands should point toward the front. Your fingers should line up in a horizontal line which is perpendicular to your feet and touches your front toe. 
# Raise your head and focus your eyes toward the front as much as possible while breathing from the diaphragm into the lower stomach. Hold your breath for 5 seconds. 
# Return to the original posture as you breathe out. Repeat 6 times on the right and left side. 

==Benefits==
The benefits of this form are similar to Damoa Gong form 10 Turtle Breathing. It stretches the spine and back muscles. It will improve your lower back, strengthen your legs muscles and enhance kidney functions.


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[[En:達摩神功-14猛虎伸腰|Next Page]] 
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