原始碼

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[[達摩神功-9達摩背杖|中文]] 
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[[Image:Damoa9-1.jpg]]
== Damoa Gong #9 Damoa Holding the Pole ==
# Open your feet as wide as your shoulders with toes pointing to the front. Bend your knees moderately while grabbing the ground with your toes firmly. (Damoa Gong form 2, step 1) 
# Bend both of your arms behind your back and make fists. Your forearms should be parallel to each other and to the ground. The posture looks like you are holding an invisible pole by its two ends behind your back. 
# The left hand should be behind and to the left of your head. The top of the fist should point down toward the ground. 
# The right hand is behind your waist toward the right. The top of the fist should be oriented up. 
# Breathe in from your diaphragm. Each hand should be pushing toward the opposite side behind your back as if you are twisting the imaginary pole. Hold your breath for 5 seconds as in previous forms. 
# Your head should be turned in the same direction as your upper hand is pushing. For example, when your left hand is behind your head, your head should turn to the right. When your right hand is behind your head, your head should turn to the left. 
# Switch sides as you exhale. Repeat 6 times for each of the right and left side. 

==Benefits==
This form carries the “qi” to your thoracic and rib area and enhances the functions of your liver, and gall bladder. It exercises the shouder and the neck as well as help to relieve neck and shoulder pains.


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