I said, let's go back to zero, and then start all over again. ......

No matter whether the purpose of learning from Tai Ji Chuan is to keep fit, cultivate one's mind, or defend oneself, the pole-less pile is the foundation of all actions and the first entrance to Tai Ji Chuan!

Maybe if you only practice pole-less piles, you will gain a lot!

The following is a detailed explanation of the four steps of the practice of rodless piles. If you are willing to do it yourself, please read the following words carefully and do it, otherwise you don't have to waste your time here.

As shown in the above picture, two feet stand in parallel, and the outside of the foot is shoulder width, which is a parallel step. As the old saying goes, the head is dome-shaped and the feet are down-to-earth. Man stands between heaven and earth, and heaven and earth are three talents, which embodies the unity of man and nature.

Pay attention to the uniform stress on both feet. Don't deliberately put the center of gravity on the sole (easy to lead to forward tilt) or heel (easy to lead to backward tilt) or both sides, but let the center of gravity of both feet fall under the arch of the foot, so that the whole sole of both feet can be evenly stressed, which conforms to the natural physiological structure of the human body.

The Baihui point on the top of the head is slightly pushed up, so that the back of the head is slightly extended and the mandible is slightly adducted. If the jaw is too backward, it will lead to the head leaning forward (like humility), and if the jaw is not backward, it will lead to the head leaning back (like arrogance). Neither humble nor supercilious is the way of Tai Chi.

When your tongue gently touches the upper jaw, liquid will naturally be produced in your mouth. You can lick it.

Look straight into the distance with your eyes, and the rest of your eyes are all over your field of vision, but don't focus on a fixed point (everything you see is just the projection of light on the retina, so you don't have to give it meaning), and you can't close your eyes (you can't find feelings without the essence of martial arts).

Listening with two ears but not hearing, that is, not paying attention to any special sound. Don't think about the meaning of all sounds when they appear and disappear (everything you hear is nothing more than the vibration of the air felt by the eardrum, so don't deliberately give it meaning).

Shoulders droop naturally, elbows, wrists and fingers relax naturally, and the middle finger gently sticks to the pants seam.

To relax, tighten first.

This step is to tighten the body. Strengthening the knee is to straighten the knee joint. If you intentionally push your head up (be careful not to let it go up), you will obviously feel that your body has been stretched.

The adduction of the tail is extremely important, and it can also be manifested as lifting the anus and closing the buttocks, which is the linkage of the whole crotch. Under normal circumstances, if the tail is not closed, the hips will lean back a little. After finishing, there is a feeling of pulling down below the waist, and the lower abdomen is pulled up at the same time.

Above the waist, the head is pulled up, below the waist, the tail is pulled down, and the back waist is full.

This step is deliberately tightened only once to prepare for the relaxation later.

Next is conscious relaxation from head to toe.

Removing the force that the head intentionally pushes up is the relaxation of the head, but the head does not sag. The feeling of pushing Baihui point slightly on the top of your head should be maintained all the time, and it should remain supercilious. This term is called virtual spirit pushing force.

Then consciously command: relax the neck, shoulders, chest, waist, abdomen, buttocks (hips are relaxed but can't lean back), thighs, knees (that is, remove the straight strength, feel slightly bent, but don't kneel down), calves, ankles, instep and soles of feet.

In this process, you can make a visualization. Imagine that a clear spring is injected into your body from Baihui point, and the water naturally flows through your body from top to bottom under the action of gravity, so that you can clean your whole body. Wherever this imaginary water flows, it will relax until it flows to the soles of the feet and is injected into the earth from the soles of the feet.

After doing this once, you will obviously feel short all over. Repeat it three times.

After the first three steps of adjustment, the body has been adjusted to a relaxed standing state, that is, there is no extra exercise and no extra muscle tension except natural standing. We can say that at this time, we have zeroed out the movement of our limbs.

If we call the movement of limbs acquired movement, then when the acquired movement returns to zero, there will be an innate movement, that is, breathing movement.

When our consciousness does not pay attention to breathing movement, breathing movement has been going on and never stopped.

Now let's consciously observe the breathing movement and feel the changes of the body when breathing and breathing.

When inhaling, the lower abdomen will be slightly adducted, the chest will be expanded, the knee joint will be straightened, and the head will be pushed up. The whole body will feel stretched and expanded, but this is completely different from the second step of consciously strengthening the knees. Now the body stretches naturally with inhalation. Pay attention to your hands, and you will feel the middle finger sliding up at the seams of your pants.

When exhaling, the chest leans back, the lower abdomen expands slightly, the knee joint flexes slightly, and the whole body has a feeling of falling (still pay attention to maintaining the strength of weak gas), and the middle finger slides down at the seam of pants. This process is also different from the intentional relaxation in the third step, and it is a natural decline when exhaling.

Therefore, repeated observation of breathing causes the body to fall together. Don't count the times of breathing, and don't just observe a certain part of the body. Observe the changes of the whole body when falling together. This word means whole body.

Please watch the following video carefully. If you don't pay attention, you won't see any change (only three breaths and three breaths are demonstrated). When you stand on a pole post, outsiders generally can't see what you are doing, only you know what you are doing.

This step is the main body of the whole rodless pile, and the first three steps are preparation. The suitable time for standing piles is 10 ~ 30 minutes, which is based on natural comfort and has no certain regularity.

Practice for a long time, standing, sitting and lying down can enter the state of rodless piles. It should be noted that the upper body is upright when standing and sitting, and natural breathing is reverse abdominal breathing, which means that the lower abdomen contracts when inhaling and expands when exhaling. If you are sleeping, natural breathing is abdominal breathing. The lower abdomen expands when inhaling and invades when exhaling. Don't deliberately change the way you breathe naturally, that is, let it be.

Xu Yu/KLOC-0 was born in Xichong County, Sichuan Province in February, 1968. From 65438 to 0994, he formally joined Mr. Lin, a famous Tai Ji Chuan family, to practice the traditional Tai Ji Chuan. In 2000, he won the Tai Chi Pushing Champion in Sichuan Province. Yang Tai Tai Ji Chuan, the sixth generation descendant, the sixth stage of China Wushu, and the vice president of Taiji Pushing Hands Research Association of Sichuan Wushu Association.

Teacher Xu has been engaged in teaching Chinese studies and Tai Ji Chuan for many years, and is keen on spreading the traditional culture of China. He was invited to give Tai Chi lectures in Guangdong and Sichuan, and was invited by Seattle Junrui Tai Chi Fitness and Health Association to exchange lectures in the United States in September 20 17.