{
  "techniques": [
    {
      "name": "一字桩",
      "benefits": [
        "疏通经脉",
        "条畅气血",
        "开肩",
        "通臂"
      ],
      "parts_involved": [
        "颈",
        "肩",
        "手臂",
        "全身大小关节"
      ]
    },
    {
      "name": "一字通臂劲",
      "benefits": [
        "开肩",
        "对治肩关节疾病",
        "促进全身内劲、内intense",
        "促进全身内劲、内气流通"
      ],
      "parts_involved": [
        "肩关节",
        "肩胛骨",
        "手臂"
      ]
    },
    {
      "name": "蚕蛹指",
      "benefits": [
        "改善手部末端循环",
        "提高手指灵活性",
        "收心入静",
        "益智增慧"
      ],
      "parts_involved": [
        "手掌",
        "指关节"
      ]
    },
    {
      "name": "提耳根劲",
      "benefits": [
        "使颈项及脊柱竖直",
        "促进全身气脉周流通畅",
        "上下一体、内外一致、气充周身"
      ],
      "parts_involved": [
        "颈项",
        "脊柱",
        "头顶"
      ]
    },
    {
      "name": "平肩裆势",
      "benefits": [
        "促进足三阳与三阴气脉的交会运行",
        "稳固庄架",
        "平衡阴阳",
        "凝神入静"
      ],
      "parts_involved": [
        "腿部",
        "肩部",
        "脊柱"
      ]
    },
    {
      "name": "童子拜佛",
      "benefits": [
        "练习下盘稳定性",
        "增强下肢力量",
        "促进心阳之气升发"
      ],
      "parts_involved": [
        "下肢",
        "腰腿"
      ]
    },
    {
      "name": "丁字步",
      "benefits": [
        "促进足太阴脾经、足厥阴肝经、足阳明胃经、足太阳膀胱经的气脉运行"
      ],
      "parts_involved": [
        "左腿",
        "足部"
      ]
    },
    {
      "name": "搜裆腿",
      "benefits": [
        "促进足阳明胃经气intense",
        "促进足阳明胃经气脉的运行"
      ],
      "parts_involved": [
        "左腿",
        "膝关节"
      ]
    },
    {
      "name": "海底针",
      "benefits": [
        "使足三阴经气脉下降",
        "实现阳潜于阴、火居于水的作用"
      ],
      "parts_involved": [
        "髋部",
        "足跟",
        "整条腿后侧"
      ]
    },
    {
      "name": "内转太极",
      "benefits": [
        "调节足部三阴、三阳经络气脉平衡",
        "促进阴蹯、阳蹯、阴维、阳维四条经脉运行"
      ],
      "parts_involved": [
        "踝关节"
      ]
    },
    {
      "name": "内扣脚",
      "benefits": [
        "封闭腿足内侧阴经气脉",
        "促进腿足外侧阳经（特别是足少阳胆经）运行",
        "实现封阴开阳"
      ],
      "parts_involved": [
        "左腿",
        "足踝"
      ]
    }
  ]
}