The concept of "Tian Dan" was originally a term used by Taoist Neidan School to cultivate the spirit, and now it has been widely quoted by various qigong schools. The book Treasure of Oriental Medicine quoted the words of Shenxian Jing, which not only pointed out the position of Tian Chan, but also expounded the function of Tian Chan: "The brain is the marrow sea and returns to Tian Chan; The heart is crimson fire, in the abdomen; Three inches below the navel is the lower abdomen. Xia Dantian, the house of Tibetan essence; Every day, the house of Tibetan gas; Go to the Tibetan Temple in Dantian. " The ancients called Yuanqi three treasures and regarded Dantian as the storage place of Yuanqi, so they attached great importance to the significance of Dantian and regarded it as "the foundation of life". As we know, intentional observance is a method and process for practitioners to concentrate their thoughts on a certain part or thing of themselves, help their consciousness to enter the static state of Qigong, and on this basis, give play to their conscious initiative, actively perceive and adjust their own functional activities, so as to achieve good results. Observing the abdomen intentionally is one of many ways for practitioners to concentrate their thoughts and stay in the abdomen. More precisely, this method belongs to the point method of observing one's own parts. But in practice, people's thoughts can't just stay at one acupoint, but only stay in a range centered on that acupoint. Therefore, it is more appropriate to understand Tian Chan as such a range. Although there are three fields and five fields, in practice, except for special circumstances, it is generally said that staying in the field is staying in the field. The ancients believed that Xia Dantian had the closest relationship with human life activities. It is the "ancestor of life", "source of qi", "root of internal organs", "root of the twelve meridians", "meeting of Yin and Yang", "breathing gate" and "land of fire and water", and it is the hub for the ascending and descending of Qi machine, and an important part for gathering, boiling and storing Qi. Of course, from the perspective of modern anatomy and physiology, Xia Dantian's part has not been found to have special shape and function so far. However, long-term practice has proved that staying in the abdomen can promote the practitioner's consciousness to achieve a quiet state and achieve curative effect. Its mechanism needs to be further studied and revealed. There are different opinions about where Tian Dan is. Most qigong experts believe that there are three types of dantian: upper dantian, middle dantian and lower dantian. The upper abdomen is called "Mud Pill", which is located at Baihui point on the top of the head, or Tang Yin point on the brow. Zhongdian Tian is called "Jianggong" and is located at the Zhongshan point in the chest. Xiadantian has a considerable volume in the lower abdomen, including Guanyuan, Qihai, Shenque, Mingmen and other acupoints. Others think that the abdomen is on the navel, which is the so-called ancestral orifices. Some people also say that the Juque point is Zhongdian Tian, also known as Lingtai. Xia Dantian is a spring in your palm. Opinions vary. The ancients believed that the abdomen is an important part of nourishing the whole body, so there is a saying that "no fire can warm all the bodies, and no water can moisten all the viscera", which is related to the life of the whole body. If there is an endless line, life will not die. " Shangdantian: It is the seat of Baihui, namely Mud Pillow Palace, Shengyang Hall, Kunlun Peak and Lingtai. Taoism refers to many names, which can be said to be named separately, but most of them refer to the brain. Among them, the entrance refers to the center of the cross between the eyes, eyebrows, forehead and nasal bones, and Taoism also attaches great importance to it, considering it as the entrance of Taoism or the foundation of Qigong in general, as the spiritual root of heaven and earth, the ancestral knowledge and spirit, and the most precious thing. On the way to the Du Meridian, Shangdantian is the right place, the place where the yang is concentrated, the place where the gods hide, and the nerve center in charge of consciousness activities. This is the main part of practicing meditation. The function of Shangdantian is to exercise the nervous system, control one's own conscious activities, regulate and strengthen the nerve center, and inhibit the overall metabolic function, thus playing the role of energy storage. This helps to recuperate, save energy to fight diseases and get health. So it makes sense to feel stronger and more energetic after practicing. Attending the belly is in the head, and the head is the meeting of all yang. Patients with qi deficiency, head cold, cerebral anemia and low blood pressure can stay in the abdomen, but beginners should not stay in the abdomen immediately to avoid dizziness caused by qi exercise. Patients with excessive yang (such as heart fire, hyperactivity of liver yang and hypertension) should not stay in the abdomen for a long time. Zhongdantian: It is located in the middle of Zhongshan, from the 12th floor below the marrow (referring to the throat) to Huang Ting (referring to the empty orifices in the human body, or under the heart) to support itself ...) ... Cowherd represents that the heart is yang, and the liver, gallbladder and spleen are full-time. * * * They cultivate their hearts together, so there is a saying that "my family specializes in planting their own fields, and fat seedlings can live for 10,000 years" ... Irrigation depends on food ... "Zhong Dantian is in the chest. If the patient is depressed with qi and the woman has menorrhagia, she can stay in the abdomen, but it is easy to cause chest tightness, so use it with caution. Xiadantian: It's right Tian Dan, under the navel, or Qi Hai, where life is hidden, and the weaver girl represents the kidney as negative. Taoism believes that the weaver girl refers to the kidney, which is true yin and stubborn; Cowherd is the true yang, divination is the separation, yin and yang are combined into true husband and wife, and yin and yang are combined to produce Dan medicine. Therefore, there are also metaphors that men and women copulate separately and yin and yang combine to produce Dan medicine. Heart-kidney intercourse, fire-water intercourse, dragon-tiger intercourse and so on also refer to the terms in acrobatics. The "fire pool" in the picture is where the heart and kidney intersect. Xiadantian is the main part of Yunhua gas machine. Its function is to exercise the body fluid system and stimulate the energy substances in the body, so as to regulate and enrich the body fluid circulation and improve the overall metabolic function, thus playing an exciting role. It plays an important role in enriching the body, preventing premature aging, strengthening the body and prolonging life. Many qigong experts in past dynasties advocated the view of Dantian; Because this part is most closely related to human life activities, it is located in the center of the human body and is the starting point of the movement of Ren, Du and Chong meridians. The twelve meridians also enters the meridians directly or indirectly through the abdomen, and then enters the viscera. Xiadantian is the base for the lifting, opening and closing of Qi, and also the place where men hide essence and women raise babies. Difficult Classics holds that Xia Dantian is "the ancestor of life, the source of anger, the root of internal organs, the root of the twelve meridians, the meeting of Yin and Yang, the door of breathing, and the hometown where fire and water meet." Therefore, qigong experts often regard the abdomen as the main part of exercising, gathering and storing the true qi. Human vitality comes from the kidney and is hidden in the abdomen. Through the triple energizer, it flows throughout the body and promotes the functional activities of the five internal organs. The strength of the human body, life and death, depends entirely on the rise and fall of Tian Chan's vitality. Therefore, health care experts attach great importance to maintaining the vitality of dantian. If Tian Dan is full of vitality, it can mobilize people's potential and make the true qi circulate throughout the body. By observing the abdomen, we can regulate yin and yang, communicate with the heart and kidney, replenish qi and dredge eight veins, restore innate physiological functions, and promote good health and longevity.

Chen Xin's "Illustration of Chen Tai Ji Chuan" wrote "Qi returns to the abdomen"; Sun Lutang's Biography of Taiji was written on the basis of "Qi descending to the abdomen", and the theory of abdomen in other documents basically followed the theory of "Qi sinking to the abdomen" in Wang Zongyue's Biography of Taiji. There are different opinions about the position of abdomen. The navel, Guanyuan, Shenque, Shimen and Qihai are the abdomen, which is the same as that of Taoist health preservation. It is believed that in Tai Ji Chuan's practice, as long as the abdomen under the navel is regarded as the abdomen, it is not necessary to be limited to discretion. Because from the perspective of "keeping the center of gravity down", Tian Dan is not a point or a surface, but a circular cavity in the lower abdomen. The center of this circular cavity should be located in the part of the abdomen that can adjust the abdomen and stabilize the center of gravity of the human body. The center of gravity of human body. As long as we practice attentively for a period of time, this cavity centered on the human body's center of gravity-Dantian, like a universal shaft in machinery, can rotate in any direction and at any angle around the intersection point (center of gravity) of three motion axes (longitudinal axis, sagittal axis and coronal axis) passing through its center point; The trajectory of its rotation can be a flat circle around the longitudinal axis, a vertical circle around the sagittal axis and the coronal axis, or even an ellipse or ∞ shape around the center point. It is the universal rotation function of Tian Chan under the influence of the mind that plays a key role in "shifting the center of gravity down" and starting the body movement.

Interpretation of the sinking field sheet in the air

The essence of "Shen Dan Tian" can be divided into practice and usage. When practicing, you can sink into the abdomen to refine qi, accumulate internal qi and form internal strength. However, there are two kinds of internal qi used in technical comparison, one is to run the whole body and match the shape to form the purpose of attack and defense. Part of it stays in the lower abdomen and does not move to other places. People who are good at kung fu can exist in a spherical scene. No matter how intense and tense the attack and defense skills are, if the internal gas stays in Dantian, there will be no breath filling. This does not affect the other parts of its interior, and the true qi runs around to form the offensive and defensive boxing potential. And this part of the retained internal gas can make you loose and steady, take root step by step, and become light and smart.

[Edit this paragraph] The theoretical basis of sinking Tian Chan in the air

The ancient boxing theory said, "I don't know if God will meet with anger, but concentrate. If you want to concentrate, you will concentrate." The way to gather gas is to put away a pinch of valley road and a jade stalk, so that the next gas can be lifted up without going down; Take the qi of heaven and earth, try to collect it, and make the qi of the world return to the bottom. The lower part condenses with the uterus, and the gas converges and condenses. When it condenses, it naturally goes from the inside out and is hard everywhere. "From the origin theory of concentration and intensity. The "middle uterus" in this theory is the abdomen with less abdomen, so "in vivo" is a simple statement that the middle uterus is in the body. It's obviously a sea of gas. Tang Shunzhi said in "Watching the Boxing Song of Taoist Emei": "The God of Still Gas Reservoir". In other words, when Taoist Emei fights, he is angry and defensive from beginning to end. The word "internal defense" refers to Tian Chan. It is aimed at: external, referring to appearance. Keep, that is, the internal gas stays here and does not move. God left three words in it, meaning "storing gas often fills the stomach". Why do Taoist priests in Emei exercise so much when boxing? And suddenly stop receiving, don't hold your breath and snore silently, be calm? It is because of "keeping the gas reservoir in the stomach" and "hiding the spirit inside". That is, the direct reason for not being full of breath. However, what phenomenon can cause satiety? That is, the phenomenon of full of gas? In the Song formula of "Qi method points out", the former sages have clearly pointed out. Killer, don't let go. "The killer is the attacking hand, let go of the gas, that is, this part sinks in the abdomen, full of internal gas in the abdomen, and don't lift it on your chest. The whole sentence means: "don't put the gas trapped in the abdomen into the chest at the moment of release." "If the internal qi that sinks in the abdomen rises to the chest from time to time due to the release of people, and the internal qi floats without roots, then it is full of gas and breathes. This is why the hands-on technique is better, because the person who leaves kung fu in the abdomen is not asthma; Although there is qi stagnation, the abdomen can not be kept inside, but it will inevitably lead to asthma. The key is that at the moment when the murderer lets people go, the phenomenon of "letting people go" is most likely to occur. This is the most common phenomenon of sick boxing for those who can't use internal qi skills.

[Edit this paragraph] Practice method of sinking the stomach with qi.

When practicing boxing, you can already be at a loss. It is necessary to practice the "inspiring method" in cooperation with the offensive and defensive moves, also known as "strength training method" and "exhaling and breathing". No matter how different the name is, the training method is the same and the steps are the same.

Bow opening training on horseback

Riding a horse is a fast-moving standing posture, just like the three-body standing frame of Xingyi Boxing Gate. Open the bow, that is, straight fist, or palm. One shot at a time with both hands. It means to open the bow. In this way, the straight-step boxing style is formed, and both forward footwork and backward footwork can be used. There are progressive methods and retrogressive methods in practice; Advance and retreat, retreat and advance; Or half-step play, are good hand-foot play. Because it is based on "gas infiltration and solid gas". Therefore, when practicing, the shape is light, quiet and natural, only seeking the accuracy of posture and movements, the feeling that the internal qi is in place at the right time, and not seeking the effect of hitting and releasing people. Only in this way can we achieve the effect of "breathable and solid gas". This is the right thing to do.

Key points of practice

That is, the straight-step boxing method, progressive boxing in place, exhaling and opening the throat, and the gas in the upper abdominal cavity sinks directly into the abdomen, which is called the "gas-penetrating abdominal method". This method has been practiced for more than 20 days, and it is natural to consciously use full gas to penetrate the abdomen and internal gas to penetrate the abdomen. On this basis, we should continue to practice top-down and bottom-up techniques to make the whole body breathe completely, and at the same time, the "Qi of fixing the abdomen" and "Qi of fixing the abdomen to strengthen bones and muscles" coexist and operate at the same time, so as to achieve the "Qi-fixing Kung Fu" of "the killer holds the qi of the abdomen in his arms". At this point, there will be no asthma symptoms in the comparative techniques.

Top penetration method

When the exhaling sound of the straight fist is turned on, the internal gas in the stomach cavity penetrates into the abdomen at the same time, and the internal gas in the abdomen passes through the waist, the life gate, the waist, the chest and the spine, and only the internal gas in the spine reaches the top through the neck and the spine. Others are divided into two branches in the spine, into the shoulder, into the elbow, up to the wrist, up to ten fingers, and this gas permeates the upper part.

Underpenetration method

At the same time of upward infiltration, the internal gas in the abdomen jumps from the perineum to the ring, along the front surface of the leg, and falls to the Yongquan, and this gas also permeates below. In this way, in the ventilation method of straight fist, the operation of internal gas is divided into three lines. First, internal qi permeates the abdomen; second, it permeates the upper part; third, it permeates the lower part. And these three lines exist at the same time. It not only achieves the double effect of "filling the abdomen with gas, penetrating the bones and strengthening the bones", but also ensures the effect of "the killer should not let go of gas", but you should know that only the feeling of ventilation, including breathable lines, is recognized during practice. Only recognize the method of exhaling and opening the voice. As for the rest, it is the relaxation and nature of the whole body. In other words, no matter inhaling, just exhaling is the secret. In this way, you can exhale and breathe, and after practicing for one hundred days, you can calm your breath. Then practice all kinds of attacks and defenses of this Sect according to this method, so that the airway of each attack and defense is unobstructed and the gas penetration is sufficient, then the internal gas root of Dantian Gas Sea will be solid.

[Edit this paragraph] Essentials of Qi Shen Dan Tian exercise

In practice, there are still "loose, slow, slow, inclusive, short and long" differences. That is, in the process of practicing the method of exhaling and opening the voice, the requirements are different because of different stages. Although it is the same achievement method, the same fist method, but the focus is different, so there are the above seven words, which are explained below. For boxing practitioners' reference. Shu, for the first time, I practiced the breathing method of exhaling and opening the voice, mainly to stretch the joints of bones and muscles, reach the skin joints and open them everywhere. So when practicing, you should breathe freely, breathe through your heart, shine, be self-sufficient and stretch naturally. Although the shape is loose, static and soft, don't use the strength of the shape indiscriminately. The main method is to connect the internal air. It is the practice of "slowing down", and the pace should be slower, so as to ensure that there is enough time to gain motivation before and after the first landing. This is the practice of "slowly accumulating strength". In the later period, boxing was based on the innate god, which could resist the change of the machine and thus reach the artistic realm of the god. The party has the power of deification. This innate god, that is, internal qi. Internal qi should have the function of "knowing God and hiding wisdom", which is one of them. But the god of the whole body is not just a place. There are gods everywhere, which is the original good function of each part. In order to give full play to the distracting role of the headquarters, it is the basic law to "cultivate gods, cultivate gods outside, and combine qi". It is the god of all ministries, that is, all ministries have good functions, and the dynamic and static changes are consistent with the dynamic and static changes of internal gas to meet the basic requirements. When practicing the breathing method, slowly slow down the rhythm of the whole movement process, breathe gently, and just land. In this way, the good functions of all parts inside and outside the body can be synchronized. This requires careful understanding to achieve it. This is the essence of the practice of "being late will have its spirit". Inclusion refers to the practice of exhaling, opening and breathing. Don't be rigid in appearance and slow in internal qi, but be calm and steady. Internal and external training, gentle and honest, sharp-edged, implicit offensive and defensive tactical spirit, mysterious machine, into an infinite potential. This is the essence of "using tactics to control subtlety", that is, it can realize the implementation of offensive and defensive tactics, which can be regarded as "invisible and endless changes that can really kill quickly". The wonderful essence of this "containing" word method. Containers are used for storage and change. Life, boxing and art practice all have certain rules, and after the habit of rules, "life" is required. This word "live" is a self-contained practical criterion and a method of its process. That is, the uncertainty and uncertainty of various offensive and defensive boxing situations and the uncertainty of flexible use of kung fu ability. The word "live" is first embodied in "heart live", and "heart live" has evidence. Therefore, on the basis of "relaxation, relaxation and containment", the method of "exhaling, opening and breathing" based on the principle of "living" is put forward. Short, short to cope with its changes, that is, short strokes are better than long punches. Short movements should be dexterous, and dexterity is easy to fall behind people. Time is fast and short, because the action is short and close. So time is fast, vigorous action is short, and time is fast, which is also called short. The shortness of several contents has formed a short kung fu content to deal with its changes. Therefore, when practicing the method of exhaling and opening the air, we should also practice the attack and defense tactics of short movements, not only the practice of hitting the ball far away with a single long pole, but also the practice of hitting the ball close to the body. This is the essence of "short".

[Edit this paragraph] Steps of air deposition field sheet

1. Embrace Dantian in the morning (Yin Tian is the best), choose a place with fresh air and pine and cypress trees (lakeside and riverside), stand naturally, step left with your left foot shoulder-width, stand parallel, push your body down slightly, bend your knees slightly, keep your head straight, and be calm. When your shoulders are relaxed, separate your fingers and put your palms in front of your abdomen. At this time, your body should stand or sit, your face should smile, and you should stick to your abdomen. Breathe freely so that you can't hear. Stand like this for a while before taking the next step. 2. Turn to dantian and stand at attention. Open your left foot shoulder width to the left and stay in dantian. Then take the abdomen as the center, turn left to right 36 times, take a deep breath and swallow. Turn left from right for 36 laps, then take a deep breath and swallow. I'm transferring to Tian Dan. 3. Shake the field sheet and stand at attention. Step left with your left foot shoulder-width, relax your whole body, be driven by your waist, and do circular shaking from left to right. But keep the abdomen, centered on the abdomen. Breathe freely first, and then do circular shaking from left to right. When the body is shaking, inhale to the left half first, and the tongue will top the palate when inhaling. Exhale when the body turns right, and the tongue touches the lower palate when exhaling. But relax your shoulders and hips when shaking, and don't be dull all over, about 36 times. This parallel rotation can exercise pulse generation. 4. Rub your abdomen, stand at attention with your front feet, step your left foot to the left, shoulder width apart, and put your hands on both sides of your abdomen. Taking the abdomen as the center and doing circular motion from left to ancient times, the tongue also inhales at the top of the hip (bridging the magpie bridge) and exhales at the lower palate. About 36 times. 5. Playing Dantian seems that the first two feet are shoulder-width apart and the whole body is relaxed. Then stretch your left foot half a step to the left, and the two-armed bird spreads its wings and spreads them back hard to brighten the crane's wings and inhale on the tip of the tongue. Then the left foot is retracted, aligned with the right foot, and the two palms are punched together to slam both sides of the abdomen, and the tongue is extended to the crotch to exhale. Count to 36. 6. Stand in the Dantian light step, take a left step, and protect your right cheek with your left palm. Take another right step, and protect your left cheek with your right palm. Then cross your hands and rush forward together, kowtow when jumping, and exhale as "knocking on the monument with your head"; Inhale when you get up. In this way, the abdomen will be oppressed and the abdomen will be enriched. 7. Take a wooden stool, sit down at will, land your right foot, lean forward, and press your left leg on your right leg. Put the palm of your left hand up on your left leg, the palm of your right hand down, put your palms together, and wipe the palm of your right hand down from the palm of your left hand until you can't stretch your hand any more, then exhale. Then the heart of the right hand goes up, the palm of the left hand goes down, the palm of the right hand goes back, inhales and pierces the abdomen, and so on for 36 times. Then put your left foot on the ground, with the center of your foot leaning forward, and your right leg pressed against your left leg, with your palm facing up and placed on your blind leg. The left palm is down, the two palms are close together, and the left palm starts from the right palm and slants forward and downward until the hand can no longer be stretched out, and then exhales. Then the heart of the left hand turns up, the heart of the right hand turns down, the left palm retracts, inhales, and breathes through the abdomen for the same 36 times. 8. Spray water on Tian Dan's feet, stand at attention and stand with your feet. Palm from the left and right hips, palm up, cross in the chest. Hands palms up, right hand on left hand, inhale. Then suddenly push forward together, for "baby", shout "drink" and exhale when pushing out, once ***36 times. 9. Titantin stood at attention. His right son held his left hand, raised it above his head, pointed his right hand to the left, put the palm of his left hand on the palm of his right hand, raised his toes and inhaled into the air. Then, his hand seemed to be grasped by a handle, and he pulled down hard, and his elbow fell down hard until his hands fell to his chest and he exhaled. Inhale like this, exhale like this, count 36 times. By breathing hard, the abdomen is full of gas and the internal gas surges, which can achieve the purpose of internal strength. Only the inner strength can be rich, mellow and inexhaustible.

This is the relevant information. I hope I can help you.