One is "drumming" and the other is "introverted", which seems contradictory, but in fact they are unified. How to understand this "surge" and "introversion"? Why should we "bulge" and "restrain"? How to be "turbulent" and "introverted"? Zeng Nailiang: Supplementing qi and nourishing essence. What is "qi should be agitated, and God should be restrained"? There are many misunderstandings about this. Some people think that "anger will swell" is just bloating, which I think is one-sided. This "surge", I think, is an influx, an internal surplus without spilling over, that is, internal gas is full and luck is smooth. Therefore, "qi should be filled" means that the internal qi is full and unobstructed. Here, Tai Ji Chuan absorbed the theory of Qi and blood of TCM. The theory of qi and blood mainly focuses on cultivating people's vitality, practicing healthy qi and practicing internal qi, and holds that qi and blood are harmonious and all diseases are not born. Explain with modern medicine; It means that the blood circulation and meridian circulation are smooth, the human immunity is enhanced, and you can live a long and healthy life. "God should be restrained" mainly means that God should not be distracted and concentrate. Be calm, calm and comfortable when practicing boxing. The theory of "consolidating the spirit internally and showing the lightness externally" can be said to be an explanation of "God should exercise restraint". In modern terms, it is to concentrate on boxing. "God should be restrained" also includes the meaning of being unobtrusive and subtle when practicing boxing. This is the characteristic of Tai Ji Chuan, which is obviously different from other boxing methods, such as Nanquan and Changquan. "Qi should be agitated and God should be restrained" also talks about the relationship between "Qi" and "God", which are closely related. "Qi" refers not only to breathing qi, but also to internal qi and true qi. Qi is related to God. If you practice boxing to an advanced level, you can be one with God, concentrate on Dan, and be one with God. To achieve "spiritual agitation, spiritual restraint", you can live a long and healthy life. Why? This is because the internal qi is full and the blood vessels are unobstructed, and the immunity and various functions of the human body will be improved; At the same time, the concentration of essence in dantian is beneficial to the function of dantian brain. "Abdominal brain" is called "celiac plexus" in medicine, which is very important when people have not walked upright. Now, when people walk upright, the function of the brain is enhanced and the function of the "abdominal brain" is reduced, but it also has the function of regulating the functions of various organs of the body. Therefore, in order to keep fit, we should not only practice our brains, but also practice our belly brains. Tai Ji Chuan's emphasis on "abdomen sinking with qi" is the exercise of "abdomen brain". Tai Ji Chuan is not only a kind of physical exercise, but more importantly, the gymnastics of the cerebral cortex, which is a life exercise with God's will as the coach and internal qi as the combination. How to achieve "Qi should be agitated and God should be restrained"? The first is to replenish qi. According to the theory of boxing, "Qi is directly nourished and harmless." My understanding of this sentence is that qi should run naturally and smoothly. Some people practice boxing with a straight chest, but they are not comfortable with it. The actual situation has not changed, and it is difficult to achieve the goal of being calm. If you don't lift your chest and pull out your back, you won't have a heavy abdomen, and you won't be able to keep your breath well. Therefore, practicing boxing must first achieve natural and smooth breathing and natural and smooth internal gas operation. Secondly, the appearance action should be freely displayed. Shoulder sinking and elbow lowering, chest pulling and back pulling, and virtual collar top are all requirements of Tai Ji Chuan. It is also necessary to correctly understand that it is "holding the chest and pulling the back", that is, the chest can't be held all the time, and it can't always be straight. It should be combined with the exhibition, from reality to reality. Only in this way can you move smoothly and breathe smoothly. Therefore, to practice Tai Ji Chuan, we must first achieve the freedom of manners and movements; Then, take a deep breath, breathe evenly for a long time, and sink into the abdomen. In this way, qi and blood will not rise, so as to achieve the "relaxation in the abdomen" required by the boxing theory-the test of this sentence is to keep the center and sink the abdomen. Therefore, Tai Ji Chuan should be practiced with abdominal breathing, and the movements should be slow and gentle. Third, achieve the breathing action of combining boxing potential with action, that is, boxing potential breathing. The basic principle of boxing breathing is to start inhaling and exhaling, open inhaling and exhaling and store inhaling and exhaling. Tai Ji Chuan didn't make it up according to the breathing pattern. Therefore, in the actual boxing practice, don't be too persistent about the coordination of boxing potential and breathing, just let nature take its course and fit in roughly. Breathing in boxing helps us to practice Tai Ji Chuan better. Fourth, we should act with our heart. It is to use consciousness to guide actions and use consciousness to guide the operation of internal qi. This requirement is very difficult, but if you want to improve your level and improve your exercise effect when you practice Tai Ji Chuan, you must do it. In this way, the visible breathing movement is combined with the invisible mind and internal qi movement, and the visible movement drives the invisible movement, thus achieving internal and external harmony. This is the concrete practice of the theory of nourishing qi and blood in traditional Chinese medicine. Finally, talk about "God should exercise restraint", that is, God's operation. The first step in the operation of divine will should be from relaxation to quietness, that is, the whole body is relaxed and the brain is quiet. Relax when practicing boxing, and don't pursue any internal strength or strength. , will cause muscle tension, which is not conducive to the operation of qi and blood. The second step is from form to strength to meaning. Tai Ji Chuan's exercises include shaping, stressing strength, seeking meaning and carving. Sculpture style is what top Tai Ji Chuan practitioners want to pursue, but for most people, it must go through the first three stages of practice. Form, strength and meaning are the essential steps to practice Tai Ji Chuan, that is, Wang Zongyue's three stages of "mastery, comprehension and spirit", that is, the posture should be standardized and correct, without which it is impossible to be "introverted"; Then, we should understand the strength, know the strength of combining rigidity with softness, the strength of the combination of reality and reality, the strength of folding and so on. , so as to make the action more rounded, and achieve the purpose of changing from loose to soft, from soft to heavy, from positive to full; Then there is the use of eyes, to understand the essentials of "eyes lead hands" and "hands lead eyes". In the theory of boxing, "hand and eye follow each other", in fact, the primary and secondary relationship between hand and eye is constantly changing, sometimes "hand in hand" and sometimes "hand in hand". If you don't use your eyes well, boxing will have no momentum. Therefore, using eyes is a very important aspect to achieve "God should be introverted". The "God" in Taiji not only refers to the eyes, but also includes spiritual things. The third step is to practice Vipassana. To achieve "the spirit should be restrained", you should look into the internal organs at ordinary times, close your eyes and listen quickly, and your spirit will be restrained. This practice is a combination of Tai Ji Chuan and Qigong. In short, Taiji preaches self-cultivation and Xiu De, and demands "moving qi with the heart and moving the body with qi". Here, the meanings of heart, heart and spirit are very similar. The combination of spirit (mind and mind) and qi is to achieve the state of "moving the body with heart and qi", so as to achieve a high degree of combination and coordination of form, strength, spirit and spirit, and thus cultivate one's own "noble spirit" Therefore, Tai Ji Chuan is not only a boxing practice, but also a physical exercise, and it is also a moral and spiritual accomplishment. Wu: Wu Yuxiang's boxing theory is about how to practice Tai Ji Chuan. On the one hand, Wu Yuxiang has his own experience in practicing Tai Ji Chuan; On the other hand, he also pointed out some problems in practicing Tai Ji Chuan at that time. Tai Ji Chuan's movements are very slow and soft, which makes it easy for people to form a stable state when practicing boxing, such as a pool of stagnant water, without ups and downs, switching between opening and closing, combining rigidity with softness, without cadence, and without reflecting the attack and defense of martial arts. Tai Ji Chuan is a martial art, which should have the combination of rigidity and softness, the combination of reality and reality, and the change of advance and retreat. In order to avoid this phenomenon, Wu Yuxiang suggested that when practicing Tai Ji Chuan, we should be "restrained by anger". Of course, this requirement is aimed at Tai Ji Chuan practitioners with a certain level, which is difficult for beginners to do. "Qi should be agitated" and "God should be restrained" are complementary. "Qi should swing" comes from the Book of Changes: "Rigid and soft rub against each other, gossip swings." These two sentences are quite consistent with the theory of Taiji Chuan. Tai Ji Chuan also needs the combination of rigidity and softness, which can produce Yin and Yang. In Tai Ji Chuan, "gossip" means "pushing", and this Taiji "eight methods" is to be displayed. Inspired by "hardness and softness wear each other out, gossip swings each other", Wu Yuxiang put forward "Qi should be agitated, and God should be restrained". The so-called "anger should be agitated" has two meanings. The first is momentum. Tai Ji Chuan is not a backwater. It has the changes of opening and closing, virtual reality, rigidity and softness, ups and downs, advance and retreat. Only when you practice boxing can you show these changes and generate momentum. Without this momentum, this Tai Ji Chuan would not be perfect. To produce this momentum, we must "gossip against each other"-show Tai Ji Chuan's "eight methods and five steps", and "be invincible like an enemy in front of him" in order to show Tai Ji Chuan's eight methods incisively and vividly. However, it is easy to produce another kind of deviation-the expression is too ostentatious and even try to be brave. This is also inconsistent with Tai Ji Chuan's boxing theory. Therefore, Wu Yuxiang proposed that "God should exercise restraint" and not make public. Therefore, to practice Tai Ji Chuan, on the one hand, we should be "full of enthusiasm", embody Tai Ji Chuan's eight methods, show off martial arts, and show off the ups and downs of Tai Ji Chuan routines, the changes of reality and reality, and combine rigidity with softness; On the other hand, you should be introverted and don't make public. These two aspects complement each other, in order to further achieve "uninterrupted, non-convex, continuous operation" and so on, and practice Tai Ji Chuan well. Secondly, the qi that "the qi will swell" also refers to the internal qi. You need to practice Tai Ji Chuan to combine with internal qi. This requirement is complicated and can't be reflected in the beginner stage. You have to practice for several years to realize the feeling of internal qi. Tai Ji Chuan pays attention to "belly full of gas", that is, abdominal breathing. The surge of "qi to surge" comes from the drum of the lower abdomen when practicing boxing. In general practice, Tai Ji Chuan uses reverse abdominal breathing. When inhaling, the lower abdomen is adducted, and when exhaling, the lower abdomen bulges. When the lower abdomen bulges outward, the internal qi ripples around along the meridians. This is "surging internal qi". The movement of internal qi in the body is like this, and it is endless. This is a characteristic of Tai Ji Chuan. Specifically, how to achieve "gas to swing"? First, in boxing, we must be full. A formula is completed, the action is full, and then the next action is done. The complete movement is the "drum". When the action is almost full, it is necessary to lead to the next action. In this way, the action can be endless, such as endless, endless. Second, from the point of view of internal qi, when breathing, it is like spinning in spring, and at the same time, the breath is used to start the operation of internal qi. A person's internal qi, that is, the true qi, is hidden in the gate of life. To practice Tai Ji Chuan, we should use external gas (breathing gas) to mobilize internal gas, so that breathing gas and internal gas can be integrated, and under the guidance of ideas, mobilize internal gas to run around. For example, when exhaling, it means that the qi in the life gate runs to the navel and the lower abdomen bulges; When inhaling, it is intended that the internal qi will return to the life gate, and the gas will stick to the back and the lower abdomen will be adducted. When qi sticks to the back, the internal strength is also adducted, and then with exhalation, the internal strength rises along the Du meridian, passes through Jiaji point and Jianjing point, and reaches the fingers; Going down, the inner strength reaches the spring at the foot-this is the release of Tai Ji Chuan's inner strength. At this time, the internal qi also reaches the four ends and spreads all over the body-this is "surge". When inhaling, the internal qi withdraws from the four ends. The opening and closing, retracting, drumming and swinging here are all from the perspective of internal air operation. This practice method of internal gas operation can combine internal and external from the perspective of technical attack and increase the attack intensity; From the point of view of fitness, it can promote the whole body's blood flow and be beneficial to health. The exercise method of "Qi should surge", combined with internal and external, can have the feeling that "Qi does not stagnate all over the body" and "Qi is like a zigzag bead, and it is meticulous" after long-term practice. "God should be restrained" is put forward to prevent boxing from being too ostentatious, and you are required to be restrained when practicing boxing. Tai Ji Chuan is soft on the outside and rigid on the inside, and "God should be restrained" meets this requirement. To achieve "God should be introverted", we must first concentrate on boxing, "as if nothing had happened" to show the offensive and defensive functions of Tai Ji Chuan's eight methods; Secondly, with the growth of Kung Fu, it is necessary to show the change of combining rigidity with softness, so as to achieve the "flickering" in Wang Zongyue's boxing theory. However, this kind of martial arts performance should not be too ostentatious, too excited, restrained and neutral. This is Tai Ji Chuan's requirement of "being at ease and supporting from all sides"-taking your time. Therefore, to practice Tai Ji Chuan, we should not only practice martial arts to show the momentum of martial arts, but also have a calm mind, a certain self-restraint, a Confucian demeanor, and not try to be brave. Generally speaking, "Qi should be agitated" and "God should be restrained" should complement each other. "Qi is surging" not only refers to the momentum, but also refers to the operation of internal qi. In the imposing manner, it is necessary to look full and introverted. The surge of internal qi can only be realized by Tai Ji Chuan after a long period of practice. Beginners in Tai Ji Chuan, first of all, should have standardized movements and correct postures, and should not have interruptions and bulges, and should combine "qi should be inflated" with "qi should be restrained" in imposing manner; With the deepening of boxing practice, we can gradually realize that "Qi should be agitated and God should be restrained". Zhang Quanliang: "Qi should be inflated and God should be restrained" is an important feature of Tai Ji Chuan, who should not only practice routines, but also attack. Do "God should be introverted", your intention will not be obvious, all actions are purely intentional, and the appearance will not show traces. If you can't restrain yourself, your intention and strength are obvious, you will face it squarely and cause resistance. In addition, "God should be introverted" can make movements agile and smart. This is because of concentration; If the mind is not distracted, the attention will be concentrated, the action will be agile, and the feeling will be keen. At the same time of "introversion", the internal qi should also be stirred up. "Qi" and "God" are two aspects. God is an internal thing, and Qi is an external thing. Boxing theory says: "fur should be attacked." This "attack" is to concentrate internal forces on fur under the guidance of ideas. The purpose of doing this is to improve the sensitivity of "listening" and lift the spirit, so as not to form a dull state. To be "full of gas" is like a ball full of gas, which is elastic, without bumps and flexible in operation. If the internal gas does not swell, it will be flat and inelastic. Therefore, when practicing Tai Ji Chuan, you should always be restrained, and the internal qi should run to the skin and hair, so that your spirit is not weak, your strength is full and you are not soft, and the whole boxing action is atmospheric, heavy and steady. In this way, the attack will not be stagnant and will not be easily controlled. In my opinion, "providence" is actually an axis. The smaller the body, the better, the more elastic it is. The surge of "internal qi" is that the more abundant and complete the better. In this way, the whole body is like a wheel full of gas. When it encounters external force, it can be transported flexibly without any force. This is what people describe as "holding hands like somersaults, everywhere like bearings", which makes opponents feel like they are caught in a whirlpool and powerless everywhere. If God's will and internal qi are not separated, and his spirit is not restrained, but loose, and the internal qi does not surge, then the ball of the human body will be flat, and Tai Ji Chuan's fitness effect and martial arts effect will not be reflected. If you practice like this for a long time, your spirit will be depressed, relaxed and tired, which is not good for your health. Although Taijiquan pays attention to looseness, it is not lax; Pay attention to softness, not weakness; Instead, we should pay attention to seeking peace and tranquility when our spirit and thoughts are very abundant. The so-called "relaxation" means to be full of gas, but not sharp or concave. Tai Ji Chuan imitates the movement of nature. The motion of natural celestial bodies is spiral and the trajectory is arc. If there are intermittent convex and concave places, or the axis is stuck, it will be inflexible. So internal qi and spirit are two sides of the same question. When practicing Tai Ji Chuan, we should focus on the spirit on the spine and let it direct the whole body movement. At the same time, we should run the internal force on the skin and hair, just like a running wheel. The shaft should be flexible, and the air in the tire should be full, so that it can run flexibly. To achieve "full of inner spirit" and "introverted spirit", you need to practice all the year round and try to figure it out through hints under the guidance of the teacher, so that you can gradually realize this. It is difficult to master the exercises by yourself. You should have a correct teacher biography, you should understand clearly in thoughts and ideas, and you should experience and understand in practice. This kind of feeling needs long-term practice and understanding, and people with shallow academic ability can't understand it. "Qi should be filled" means not breath, but inner qi, which is a kind of energy. It cannot be understood that expanding the breath to the skin will cause inertia. Of course, it is not without force, but somewhere in between. When pushing the hand, the contact points between the two sides must be strong, just like the friction between the tire and the ground, in order to be flexible and control each other. Taiji Zhuan requires that "the spirit should be agitated and restrained", which emphasizes the providence. Taiji Zhuan says that "intention is not hard". When we practice boxing, we should strive for ideas, not strength. You can't get the true meaning of Tai Ji Chuan by striving for strength. When practicing Tai Ji Chuan, don't push hard. Think twice before you do every formula, think twice before you do it, and work hard on your thoughts. "Taiji Zhuan" also said: "Worry is not in qi, and qi is stagnant." In other words, we are required to practice boxing not always thinking about the operation of internal qi, but to work hard on God's will. With God, there is internal qi. It is impossible for a weak person to make him "angry and restrained". First of all, we should practice boxing through standing piles, practice boxing slowly, cultivate the spirit and internal qi, so that the internal qi is sufficient and the meridians are unobstructed, and finally achieve full vitality. Therefore, God and Qi complement each other. Where there are stagnation points and the meridians are blocked, they cannot be restrained by God or inflated by internal qi. We must practice the whole body smoothly and sensitively, so as to make ourselves in harmony with nature, and achieve "God should exercise restraint and qi should expand". Taiji legend: "From the trick, you can gradually understand the strength, from understanding the strength to reaching God." The same is true of its significance. You are required to practice repeatedly under the guidance of the correct theory, and you will gradually get a feeling that you can understand what the teacher said and what the teacher didn't say, so as to reach the stage of "understanding". After understanding the strength, I will carefully ponder and study, and finally reach the stage of immortality. In the stage of "god", you can achieve "introverted spirit and surging internal qi"-the style of recruiting moves, and the gods are all gathered inside without leaving the body; Internal qi circulates all over the body, and there is a feeling of edema. Encouragement is actually a kind of elasticity. The reason why practicing boxing can strengthen the body is because the limbs and body are repeatedly wound and folded, which makes the meridians and veins flexible and unobstructed, and makes the body produce an elastic force, that is, surge. When pushing a hand to attack, it turns at the touch and bounces at the touch. To be "restrained" and "turbulent", we must first practice from the outside, and then try to figure out the use of the inner spirit, so as to enter the immortal stage. Nowadays, many people who practice Tai Ji Chuan don't pay attention to these things, just listen to music and play a few punches a day. They don't pay attention to the exercise of providence and inner spirit, don't study tricks, don't pay attention to strength, and always throw a plaque when pushing hands. This is because they have failed to achieve "God's will is restrained" and "inner anger is surging". God's will and internal qi are internal and external relations, and they are yin and yang relations. If we can't handle these two aspects well, we can't practice Tai Ji Chuan well. "Qi should be agitated, and God should be restrained" is actually a loose one. This pine tree has no end. We should constantly improve the difficulty and level of relaxation. Wu Yuxiang summarized the essentials of practicing Tai Ji Chuan as "restraint in spirit and agitation in spirit", which is a summary of Tai Ji Chuan's theory and practice.