What is the piling method in Tai Ji Chuan?
1, body adjustment
(1) Hold the ball. Feet parallel and apart, shoulder width apart, stand naturally; The head is upright, as if it were lifted on the internet, as if it were not on it; Chin slightly closed; The tongue is naturally placed, not reaching the upper jaw; Close your eyes gently; Shoulders droop naturally without shrugging; Slowly move your hands to your chest, shoulder height, about 30 cm away. Your palms are spherical inward, your fingers are slightly curved, the distance between your hands is about two or three fists, your armpits are empty, your chest and back are naturally vertical, and your heart is slightly retracted. Stretch and sink, sit back slightly; Knees slightly bent, but toes; Naturally, it is enough to contain deficiency, and the toes seem to have the meaning of grasping the ground. These requirements should not be pursued deliberately, but should be self-defeating, and the toes are like scratching the ground. These requirements can not be pursued deliberately, but should be gradually formed in nature, and finally reach the whole body stretching and slightly tall and straight.
(2) Holding type. Keep the above-mentioned ball style, then flip your hands, palm down, and slowly descend to the same height as your belt. The distance between hands is shoulder-width, and the palm seems to be lightly pressed on the board floating in the water, with the center of gravity slightly tilted forward and the body slightly leaning forward.
(3) rest type. When carrying the ball, only naturally put your arms behind your back, put your wrists on your waist and hips, and naturally separate your five fingers, such as holding a small piece of paper in each ball.
Step 2 adjust your mind
(1) Hold the ball. Imagine holding an extremely thin paper ball on your chest. If you hold it hard, the paper ball will shrink. If you don't hug, the paper ball will float away. The requirements seem to be hard rather than hard, and the paper ball will neither shrink nor be blocked. Pay attention to feel the existence of this ball with your arms, chest and abdomen, without using force, with your mind.
(2) Holding type. Imagine holding the wooden board floating in the water with both hands, feeling a little hard in time, the body stretching slightly upwards and the wooden board sinking; When your arm is relaxed and not hard, the board floats, and your body seems to sit down and retract slightly. The board you handed down is floating, and you can experience the expansion and contraction of your whole body. Note that all this still needs to be done with ideas, not with strength, not with appearance.
(3) rest type. Imagine being at the seaside, stepping on the soft beach with your feet, bathing in the warm sunshine and the breeze blowing, which makes you feel relaxed and happy. The paper ball grasped by both hands is neither tight nor loose, and the idea of grasping is not hard.
Step 3 Adjust interest rates
No matter what posture you take, you need to breathe naturally. Neither lifting gas nor sinking gas. You can breathe through your nose, your mouth, or your mouth and nose at the same time. Over time, breathing will naturally reach deep, long and soft, and abdominal breathing will naturally form. This process should not be artificial, but should be naturally formed.
Piles in Tai Ji Chuan Railway Station can be divided into four types: rodless piles, "horse stance just look" piles, "Chuanzi" piles and leg stepping method. The standing time of the stake depends on the physical condition of the practitioner.
How to practice standing piles
Rodless pile:
Pole-less pile is the preparatory type of Tai Ji Chuan. From the outside, it is very natural to stand with your hands down, your feet parallel and shoulder-width apart; Don't stretch your knee hard, relax and bend slightly. Knees are very strong, and ligaments, flesh and bones just meet gently. The crotch is required to be natural and straight, the whole trunk is naturally relaxed, and neither chest is stretched out nor abdomen is hunched. The solid points, ligaments, meat and bones of the shoulders relax and sink naturally, and the elbows should not be stretched out forcibly, so as to keep the solid points, ligaments, meat and bones slightly bent naturally; The palm of your hand leans forward slightly, palm down, like sitting on your wrist and pressing; Fingers are firm, ligaments, flesh and bones naturally stretch forward separately, but don't straighten them hard; The whole palm is firm, and the palm is slightly concave when the ligaments, flesh and bones are stretched, and the whole palm is attached to a big ball. Don't fold your arms, you have the idea of relaxing to the left and right, and you feel empty under your arms. After standing in the above posture, the weight of the whole body will fall on the excircles of the two heels and feet. Don't use too much force on the soles of your feet and toes, just gently stick to the ground. If the palms and toes are too hard, it must be caused by leaning forward and should be corrected, otherwise it will affect the relaxation of support points, ligaments, meat and bones in all parts of the body.
Rodless piles are in a state of firm points, loose ligaments, flesh, bones and the whole body. A skeleton of the whole body should completely conform to the principle of mechanical fulcrum and be stable like building blocks, instead of relying too much on the intentional tension of meat to support it, and then relax the whole body as much as possible and put it on the skeleton of the whole body. Let it hang on a stable hanger like a dress.
The key part of the rodless pile is the trunk. Relaxation of the trunk can only be achieved when it is upright and comfortable. To be upright and comfortable, the posture of the spine should be correct first. As the central axis of trunk, the importance of spine is self-evident. The whole spine (cervical vertebra, thoracic vertebra, lumbar vertebra) is composed of 24 pieces of irregular bones, which are very unstable and are the most stressed places in the human body. If you are not careful, there will be problems. Is to adjust the balance of this ligament After the lumbar ligament is adjusted. It forms a perfect whole with the solid points, ligaments, meat and bones of the whole body, a loose, stable and full abdomen and an empty and natural chest. The most important thing to relax the trunk is to establish the solid points in the abdomen rather than the solid points in the chest. This is an important achievement of China's martial arts exercise. Is it the application of martial arts achievement? Internal strength (balance, strong abdomen, ligaments, meat, bones)? The essence of the game is also the fundamental point that distinguishes it from other sports. As long as you have this kung fu, you will find the true meaning of Taijiquan (the method of calming down). At this time, even if you are not skilled or even decent, you can reach the standard score; On the other hand, if you can't build a solid abdomen, then no matter how skilled, standardized and elegant your boxing moves are, you will fail. Because this is just the shape of Tai Ji Chuan, not the quality of Tai Ji Chuan. Strictly speaking, it is not Tai Ji Chuan, and it is impossible to develop Tai Ji Chuan's capability.
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