The spirit of a weak person is bright; Top strength, gently pull up the inner strength, and let Yang Qingzhi rise; Sinking aura means that human energy is hidden in the field list during exercise. The specific methods are as follows: take back your chin to find your throat, and the throat will look for the jade pillow backwards and upwards, and the jade pillow will look for Baihui upwards, and Baihui will be suspended, so that the whole body will be connected into a whole. "thirteen potential exercises" said: "if the spirit can bear it, there is no fear of delay, so-called head hanging."
Head hanging should focus on the word "hanging", starting with the word "top". "Hanging" is a virtual collar, which belongs to softness, while "top" is a slight contraction of the rectus cervicalis, which belongs to rigidity, and it should be combined with rigidity and softness everywhere. The top strength of virtual spirit is by no means hard top, hard top is hard strength, not real top strength. Try not to push your neck too hard. If the neck is forced too hard, the healthy qi will rush to the head, and the blood pressure will rise, the head will be heavy, the feet will be unstable, the torsion will be ineffective, the pulse will be blocked, and the chest will be full of gas, which is harmful to the body. You can't be too strong. If you don't do this, you will be listless and prone to other ideas. Therefore, the theory of Taiji Zhuan points out: "If qi is lifted, if it is intentional, if it is unintentional, it is neither light nor heavy. There seems to be something, nothing is nothing, that is, a discount. "
The Tian Dan referred to by "ethereal and strong" is Xiadantian. According to the theory of traditional Chinese medicine, Xiadantian has five meridians: five internal organs, the twelve meridians and fifteen collaterals. Therefore, ancient health experts believe that the mind should focus on the abdomen, rest first and then rest, close the veins in one breath, open the veins in one breath, and open the veins when breathing, so that all diseases can be eliminated.
People also think that if you focus on Tian Chan, Tian Chan will be angry and produce blood, full of qi and blood, strong and full of diseases. Therefore, it is not only the important content of TCM health preservation, but also the basic skill of Tai Ji Chuan's fitness.
In Tai Ji Chuan's rubbing hands (pushing hands), the head should be naturally lifted upward, with the upper deficiency and the lower solid, and the lower abdomen (lower abdomen) should sink. At this time, the footwall is stable, the whole body is upright, and the movements are flickering, like something floating in the water. If the ball rolls to the ground, it is like a tumbler, that is, as the boxing spectrum says, "Go with the flow, sink lightly, and don't roll."
The second point: sink your shoulders and elbows and relax your muscles and bones.
Those who sink their shoulders are loose and heavy; If you fall, your elbow will also fall; To relax your muscles is to relax your muscles.
Shoulder sinking means that the shoulders should be loose and drooping, that is, the two shoulder wells should sink, and the shoulders must be flush, and the shoulders cannot be lifted. On the contrary, qi will come up, and the whole body will not work; When sinking shoulders, you should relax the scapula, so that the scapula muscles appear a low-lying, which can increase the length of the arm and increase the flexibility of flexion and extension. Elbow drooping means that the elbow should be relaxed downward. The premise of elbow drooping is to sink your shoulders, so your elbow can't be suspended. If the elbow is suspended, the shoulder will not sink. Elbow joint is the fulcrum of promotion, and elbow and knee joint are the key points of external triad. Lowering the elbow is to relax the elbow joint and let the upper limbs bleed more. Being able to "elbow without sticking to tendons" will give you the strength and toughness to "relax my strength and not bend". For example, if a white crane has bright wings, although the arm is raised over the shoulder, the elbow tip still makes it droop. If the tip of the elbow is lifted up, it is a beaten shelf. Lowering elbow is a slight rotation of biceps brachii, which makes ulna and radius move in a hinge way. By alternately squeezing and relaxing blood vessels, blood circulation is accelerated and circulatory system function is improved. Elbow should be loose, slightly lower than wrist, to meet the requirements of flexion and straightness, and there is plenty of room everywhere. Shoulder sinking and elbow lowering can protect the key parts of the chest rib and make it both offensive and defensive.
We should loosen our bones and muscles, and loosen our limbs and bones, with eight segments and nine segments. If the muscles and bones are not loose, the meridians are blocked, the spirit is sluggish, and the kung fu is not long, people will be troubled by diseases in middle age. How to relax muscles and bones, the key is to relax the waist and buttocks.
The third point: relax your waist and start rotating your feet.
Loosen your waist, too. Relax your waist and move around. The ancients said: "The source of fate lies in the waist gap." Another day: "waist is like an axle, gas is like a wheel." Open it, enlightened one.
What is the key to loosening the waist? First loosen the hips, then loosen the knees and ankles, and finally loosen the feet, which means "feet rotate". Therefore, the main point of "loosening the waist and opening the foot" is aimed at the waist, crotch and the whole lower limbs, not just the waist and feet. "On Taiji Biography" points out: "Rooted in the foot, originated from the leg, dominated by the waist, and shaped by the finger. From the foot to the waist of the leg, always be complete, and take a step back to get the upper hand. Without the opportunity, the body will be scattered, and the waist and legs will be sought after. " Classical theory tells us that Tai Chi kung fu is at your feet, so you must practice it well.
The fourth point: distinguish between reality and excess and adjust yin and yang.
Distinguish, Ming also; Those changes that are false or true; Regulating Yin and Yang means reconciling Yin and Yang. Man's materiality is inseparable from Yin and Yang, and there are more changes in reality. Physically, feet are divided into virtual reality, legs are divided into virtual reality, hands are divided into virtual reality, and limbs are everywhere. People's psychology, thought, spirit and consciousness are divided into different levels: virtual and real. The change of reality is the harmony of yin and yang.
All movements of Tai Chi should distinguish between reality and falsehood, and movements can distinguish between reality and falsehood, that is, they can flexibly change, relax after practicing for a long time, and even change, so as not to be sleepy. For example, when rotating left and right, the center of gravity moves to the right leg, and the right leg is solid and the left leg is weak; On the contrary, if the center of gravity moves to the left leg, the left leg will be solid and the right leg will be weak. Virtual, not devoid of power; Not all of them have been implemented, and the position is firm, but the proportion is biased. So it should not be too real, but it is actually dull; Don't want space, space will float, nothing will fall, and the foundation will be unstable. Distinguish between reality and reality. The yogi should try his best to hide in the appearance and be clear in the heart.
The transformation of Taiji's transmission of excess and deficiency is all in the waist, and the transformation is in the waist. First of all, you should loosen your waist, collapse your waist and empty your waist. The opposite of loosening the waist is to close the waist. Lumbar joints, tendons and ligaments can be relaxed, but they can't be closed if they are loose. The antonym of collapse is flat waist, if the waist can collapse (with hip convergence), it will not collapse; The opposite of the virtual waist is the waist, the virtual waist is empty, the waist can be neither hard nor soft, and the compromise is empty. If you want to collapse, you must close your hips. You can collapse if you can close your hips. The waist collapses, the buttocks are gathered, the tail sound is natural, the sacrum is firm, and the lower back is naturally relaxed. With the perineum adduction and the virtual spirit jacking force, the spine is naturally vertical, up and down together, and naturally unbiased when rotating.