Most Tai Chi enthusiasts do not practice Zhanzhuang. In fact, Zhanzhuang is an important part of Tai Chi Kung Fu, which not only maintains health but also develops Kungfu. Below is what I have compiled for you: How to stand in Tai Chi. Welcome to read!
How to stand in Tai Chi
The feet should be parallel, slightly wider than the shoulders, and naturally loose. The large and small joints of the whole body should not be bent or straight, and maintain smooth balance. Sit slightly on your hips, close your eyes, and breathe naturally. Hold the ball in front of your chest with both hands, no higher than your eyebrows and no lower than your navel. The distance between the two hands should be such that the fingers of both hands cannot touch. The distance between the hands and the chest should not be less than two fists. distance, fingers slightly apart. After adjusting the posture, do the following visualization: first use the two shoulder wells to find the two springs, then use the Baihui to find the midpoint of the line connecting the perineum and the two feet, then relax the little fingers of both hands, and then relax the two big toes. Relax the two ring fingers, relax the two second toes, relax the two middle fingers, relax the two and three toes, relax the two index fingers, relax the two and fourth toes, relax the two thumbs, relax the two little toes, relax the palms of both hands, relax the soles of the feet, relax the backs of both hands, Relax the insteps, wrists, and necks of the feet. Repeat the movement of relaxing the little fingers of both hands several times, then relax and carefully observe the feeling of the body.
It is best to train for more than 30 minutes each time. Do not overdo it when visualizing, just keep it in mind.
Tai Chi and Zhan Zhuang
Most Tai Chi enthusiasts practice boxing without Zhan Zhuang. In fact, Zhan Zhan is an important part of Tai Chi Kung Fu. It is both healthy and productive. In the secret book of Tai Chi in the Qing Dynasty, there is a section "When dealing with hard work, keep the middle earth - the common name is Zhanzhuang", which talks about the importance of practicing to keep the middle earth and maintaining concentration, and "the middle earth will not leave its position when it is difficult". "There is enough root in the prescription of concentration." The Tai Chi "Bagua Jiugong Zhuang" book says, "The Zhuang is originally for practicing static force, and it must contain movement in stillness. Silence is the body of Tai Chi, and movement is the purpose of Tai Chi." I have learned deeply from many years of practicing and teaching boxing. I deeply understand that standing postures are of great significance to improving and deepening understanding of Tai Chi Kung Fu.
There are many postures in Tai Chi. It can be said that all postures are postures, but the basic posture is Wuji posture. and tai chi pile.
1. Wuji Zhuang The preparatory posture of Tai Chi is the Wuji Zhuang. Yang Chengfu wrote in "The Complete Book of Tai Chi Body Functions": When standing still, the head should be upright, implying strength, eyes leveled, chest lifted and back lifted. Keep my silence and wait for others to move. Then the inside and outside will be unified, and the body will be used. Both sides?. He also said that people tend to ignore this situation easily, but they don’t know that the fundamentals of practicing and using it are based on this. It just shows the importance of this posture. It should be practiced alone, and you should carefully understand the artistic conception of empty collar and top strength, sinking shoulders and elbows, loosening waist and hips, and sinking energy in Dantian, as well as the ability of self-control and adjustment. Breathe naturally, exhale first and then inhale. When exhaling, relax your muscles from the neck, shoulders, back, waist, and hips to the soles of your feet. When inhaling, keep your mind calm, hold your chest and pull up your back, and lift it up step by step. Breathing in and out, going up and down, is a practice of up and down circles, mainly practicing relaxation and sinking.
2. From the starting position of Tai Chi, raise your hands to your chest to hold the ball, with your palms as high as your chest, like holding a balloon. Release your five fingers, point your thumb to the sky, lower your shoulders, lower your elbows, and empty your armpits. . This posture mainly trains the strength of holding and holding, three points of holding and opening the mind, and seven points of holding and holding strength. The exhalations are combined and loosened, as if the balloon has deflated and become smaller. Inhale to open and pop, like a balloon expanding in all directions. In addition to practicing the opening and closing of holding arms, you can also add the rising and falling exercises of the Wuji style, that is, when you exhale, you sink, and the steps are continued downward, as if you are sinking into the depths of the sea. When you inhale, hold your chest and pull up your back, and imagine yourself holding the top of your head. It rises from the bottom of the water, floats up into the sky, and goes straight up to Jiuxiao. In this way, one expression of Tai Chi Zhuang can include Wuji Zhuang.
Stand stance should be relaxed and relaxed, do not pursue it deliberately, and never use force. You should have the free and easy artistic conception of "your heart is like white clouds, and your mind is like flowing water, letting things go". You should be confused and longing, like a dream, and let your thoughts fly across space. In this way, you can nourish your mind and energy. Over time, you can naturally gain inner energy and generate inner energy. , you will feel a wonderful feeling that is endless and unable to stop. At this time, you will understand the secret of zhanzhuang, and you will have a heroic feeling like a rainbow shining through the sun, and wanting to embrace the universe in your arms. The following four sentences are used to summarize the essentials of Tai Chi pile practice:
The pile skills are all in one hug, (opening and closing, retracting and releasing, all in the hug)
Don’t seek novelty. Soothing. (Pursue deliberately, never do it)
The inner movement will have its own external image, (seeking stillness in movement, and embodying movement in stillness)
The beauty of success lies in accident. (Practice looseness with intention, but become strong without intention)
Over the years, I have stood on the Shaolin horse stance, Dacheng Quan round stance, Tai Chi pole, Baguazhang circle walking pole, and Zhineng Qigong three poles. Regarding the Zhan Zhuang of the Heart and Mind, I have also studied the Twelve Emei Zhuang, Xingyiquan Three-Body Zhuang, Dingjin Zhuang, Zuiquan Zhanzhuang, Natural Gate's Short Step Zhuang, etc. In essence, these "stakes" are consistent. However, due to the differences in the "stakes" used by various schools, their interpretations of "stakes" and the connotations of "stakes" are also greatly different.
Teacher Shang Ji of Xingyiquan believes that zhanzhuang is a practice method that requires standing still according to a certain form; Shaolin boxing believes that zhuang means wooden pile. It generally refers to the pile in the ground that holds people in place, and also refers to trees. The part left on the ground after being cut down. "Zhanzhuang" means stationary and stable like a tree; the word "zhuang" for the twelve piles on the eyebrows. Its connotation means a road extending in all directions. Baozhao of the Southern Dynasty Song Dynasty "Wucheng Fu" 》The most appropriate description of this is: ?Chongjiang and Guanzhi, four meeting and five reaching piles.
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