Tai Chi Qi Sinking Tian Dan Method
Stand upright, feet apart, shoulder width; Kneel down, gently close your lips, lick your tongue and maxilla, and breathe naturally; Relax your whole body, your hands droop naturally, and your middle fingertips lightly stick to the middle of your thighs; The head is weak, the spine is slack, the rib muscles in the chest and back are naturally slack, and the heels, toes and palms are slightly depressed; The chest is wide and comfortable, and the belly below the navel is slightly full. Look straight ahead, get rid of distractions, stay in Dantian (the small navel under the umbilicus), consciously calm down, and then slowly lift your hands forward under the guidance of consciousness, with elbows slightly flexed, elbows drooping, palms down, and middle fingers raised until your hands are flush with your shoulders; At the same time, under the guidance of consciousness, slowly inhale through the nose to make it feel downward, and slowly send it to the abdomen under the navel; At this time, the diaphragm naturally rises, the abdomen naturally retracts slightly, the inhalation will be discharged, and the anal sphincter will contract slightly (the term is called? Hanging crotch? Or? Lift the anus? ), make the gas gather in the abdomen and stop for a while. This is a mess.
Then continue to use consciousness to guide your hands to bend your elbows and retract them, and slowly press them in front of your abdomen, also with your middle finger as the lead. At the same time, the anal sphincter is released immediately and exhaled slowly through the nose; At this time, the diaphragm naturally descends and the abdomen naturally protrudes. This is a cry.
Mind should be quiet, eyes should take care of the ups and downs of hands, movements and breathing should be coordinated and even, and breathing should be gradually achieved? Long, even, thin, slow? , the action is easy and the speed is even.
Repeat this dozens of times.
Tian's abdominal breathing method is the same as the reverse breathing method in Qigong therapy, which is suitable for all kinds of Tai Ji Chuan postures. In the vigorous movements of Tai Ji Chuan in Chenjiagou's old frame, new frame and Zhaobao's new frame, only one hand, two palms or one punch, the diaphragm is lowered and the abdomen sinks gently; During the whole set of movements, mainly when breathing and inhaling, the qi gently moves in an arc with different sizes to the left or right in the abdomen to match the different winding forces of the arms and legs to the left or right. This kind of abdominal breathing can be called abdominal internal rotation. Every potential is fixed, and the abdomen will sink gently. So, what is Chen Taiji's abdominal breathing method? Turn at Tian Dan? Law and? Experience the abdomen? Interactive application of law.
Later, all kinds of Tai Ji Chuan styles developed from Chen style are that the arms and legs are only round or arc, without spiral, and abdominal breathing is only? Experience the abdomen? Law, not with? Turn at Tian Dan? Combination of methods (Wu style is the only one who does not take an arc in leg or footwork, and Wu style only puts an arc in the lotus leg, which is a reform that is convenient for learners).
Chen Tai Ji Chuan's silk-winding training method, in which the joint muscles rotate in an arc, the upper arms and legs make spiral movements to the left or right in different sizes, and gradually add circles according to the deepening of the kungfu of the boxing practitioners, is more complicated and more difficult to practice than the later development of Tai Ji Chuan's arms and legs only making arcs or rings. Chen taiji's abdominal breathing method is: Turn at Tian Dan? Law and? Experience the abdomen? Method, compared with the later development of Tai Chi Chuan, only take? Experience the abdomen? The method is complicated and difficult to practice.
It is more complicated and difficult to practice, and the amount of exercise is of course much larger, which is not suitable for patients to practice. This is also the reason why Yang Wu's Equation Taiji Biography has been loved by the general public in recent 50 years, especially the middle-aged and elderly, women and the infirm.
Chen Tai Ji Chuan is suitable for young people and strong people. In order to inherit the breathing characteristics of Chen-style Tai Ji Chuan, anyone who is new to Chen-style old and new Tai Ji Chuan should practice before and after boxing? Turn at Tian Dan? With what? Experience the abdomen? Combination of methods.
Stand upright, feet apart, shoulder width apart, bend your knees and hips, gently close your lips, lick your tongue and maxilla, and breathe naturally; Relax all over. Head weakness, sagging spine, need to aim, chest and back rib muscles naturally relax and sink. Bend your left hand, palm up, bend your right hand, and make a loose fist. The back of the fist is lightly attached to the left palm, the big finger of the left hand is lightly attached to the tiger's mouth of the right fist, and the other four fingers are lightly attached to the back of the right wrist bone, and the hands are stopped in front of the heart, with a distance of about four inches. Elbows don't stick to ribs, shoulders sink and elbows fall, chest is wide and comfortable, and abdomen is slightly relaxed and full; Head weakness, spinal relaxation, natural relaxation of chest and back ribs; Heels, toes and palms sink gently; Keep your eyes straight, get rid of distractions, stay calm and keep your posture steady. Then, your legs distinguish reality from reality and shift your focus to your left leg. Your hands are still at the heart and slightly curved to the lower left. At the same time, with the slow inhalation, follow the arc action of internal organs, at this time the diaphragm naturally rises and the abdomen naturally retracts slightly; Inhalation will be exhausted, and the anal sphincter will contract slightly, such as holding feces, so that gas will gather in the lower abdomen (subumbilicus point) and stop temporarily. This is an aspirator.
Then continue to use consciousness to lightly sink the abdominal organs, and both hands also sink in front of the chest and the umbilicus; The center of gravity still falls on the leg, at the same time, the anal sphincter is released immediately, and slowly exhales through the nose, and some gas flows out of the nostrils, and some gas seems to sink into the lower abdomen; Part of qi seems to be popular in Zhongdiantian (Shenque point of navel); At this time, the diaphragm naturally descends and the lower abdomen naturally protrudes. This is a cry.
The heart should be quiet, and the eyes should take care of the ups and downs of the hands; The figure should be straight, and no swaying or pitching is allowed; Breathe? Long, even, thin, slow? Breathing and movement should be coordinated.
This is the sinking method of turning inward to the left, and the sinking method of turning inward to the right uses the same posture, but in the opposite direction. You can cross practice dozens of times. All joints and muscles are involved in the activity, complete? Nothing moves? Requirements.
This kind? Intentionally adjust interest rates? Some people call it abdominal deep breathing. Take a breath in there? Also known as? Qigong? Or? Internal strength? . Through the constant ups and downs of the diaphragm, the internal organs rotate slightly. Massage? Exercise can improve visceral function, promote blood circulation and treat various chronic diseases. For thousands of years, health care experts and medical experts in China have proved that it is an effective method to treat diseases and prolong life, and it is also extremely scientific.
Incidentally, the tightening and relaxation of anal sphincter (short tightening time and long relaxation time) is helpful to the cure of internal hemorrhoids and can be used for the treatment of nocturnal emission in urinary system.
After the gloves are practiced, you can follow? Inhale and exhale, inhale and exhale? Boxing breathing principle, let breathing and action naturally combine. If you feel chest tightness, there must be something wrong with your posture, resulting in your muscles not being completely relaxed, or your breathing and movements can't be evenly coordinated, so you must adjust them. If you still feel uncomfortable, you should resume your natural breathing and don't force it to avoid abuse.