Tai Ji Chuan's Air Sedimentation Dantian Method
Tai Ji Chuan is a set of traditional martial arts in China. The explosive power of dantian is helpful for practitioners to use it in actual combat, and it is very helpful for training dantian to convey internal qi.
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, so that it has a feeling of downward gas, and slowly send it to the abdomen and navel.
When you do this, the diaphragm will naturally rise and the abdomen will naturally contract inward, so that qi will gather in the abdomen and pause for a while. This is an aspirator.
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 Chenjiagou Tai Ji Chuan's vigorous action, only one hand and two hands or one boxing will cooperate with exhalation, so that the diaphragm drops and the abdomen sinks gently; And during the whole operation.
Especially when inhaling and exhaling, qi will make an arc motion in the abdomen, and the left and right are not equal. The purpose of this is to match the winding strength of the arms and legs.
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? Method combination
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.
Chen Tai Ji Chuan is suitable for young people and strong people. In order to inherit the characteristics of Chen Tai Ji Chuan's breathing method, all beginners of Chen Tai Ji Chuan should practice before and after practicing 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; The head is weak and the spine is slack.
Chest and back ribs are naturally slack and heavy; 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 between the virtual and the real, and the center of gravity shifts to your left leg, with your hands still at the heart and a slight arc 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.
After practicing deep breathing exercise to a certain extent, it will happen naturally? Abdominal sound? Phenomenon, especially when every posture of boxing gloves changes from sleeve to sleeve, is most likely to happen because of the looseness and rotation of waist and buttocks? Abdominal sound? .
This is a natural physiological phenomenon, and it is the initial inner feeling after practicing Neijia Boxing to a certain extent, right? Guiding qi with meaning? ,? Experience the abdomen? Result. When practicing Qigong, belly singing comes earlier than practicing Tai Ji Chuan. Is this the beginning of practicing Qigong? Intentionally adjust interest rates? Reason.
The phenomenon of growling in the stomach is due to the intention of guiding qi, which enhances the peristalsis of the intestine and makes the sounds made by the gas in the stomach rub against each other, which will only have a good effect on the internal organs. When you practiced Tai Ji Chuan? Abdominal sound? That's not surprising, is it? Abdominal sound? Don't pursue it deliberately, just let it go. Of course, abdominal sounds due to illness are another matter.
How to practice Tai Ji Chuan's internal rotation of Tian Dan?
First, the primary training content that boxers can't ignore: centering.
Centralization is the premise of Tian Chan's operation. Many people shake their bodies and twist their waists in boxing, thinking that they can improve their strength through obvious movements of various parts of their bodies. In fact, the stability of waist and buttocks is very important. Without a stable footwall, there will be no stable waist and buttocks, and the body will have no stable center of gravity, and naturally there will be no powerful fists.
Therefore, if you want to practice the field single operation, you must first train in the middle. Try swinging a right wild horse to divide the mane, let others help you from the side, and apply different external forces with your right hand, or push, dial, pick and press. In this process, you are required to keep your figure still, understand the influence of the other party's external force on your body, and digest all kinds of fixed external forces.
If you meditate, you can find the most powerful part, and it must be in the waist and crotch, which can bear it, naturally ensuring a stable figure.
Of course, the helper should not put too much effort at first, as long as it can help you find the source of resistance inside your body, you will achieve your goal.
Second, on the basis of stabilizing the waist and buttocks, make them flexible.
Have you ever seen the ball on the axle of a bicycle? To use a bicycle normally, firstly, the axle should be tightened and fixed, and secondly, the balls in the axle should be intact. Only in this way can the wheels turn well. The purpose of centering mentioned above is to fix the human body? Axis? .
And the following exercise is to let? Ball? Turn around. Same way. Take an action formula from Tai Chi Chuan and set it up. First, seek a stable balance. Then, please help to gently apply external force on your hands (note: it is uniform static force, not sudden explosive force), which will destroy your appearance and balance.
At this point, keep your feet in place, shape your arms, actively adjust the relative positions of your waist, hips and body, and bring the external force of yourself and your opponent into an overall balanced system. It is one of the purposes of Tian Dan's surgery to actively adjust the waist and buttocks so that the body can get a new balance after receiving external force.
How do beginners achieve the goal of sinking their stomachs?
For beginners, it is not easy to master for a while, and it can be done in three steps:
1, practice standing posture first, that is, natural piling. No matter Xingyiquan's Santi, Baguazhang's concentration pile, Tai Ji Chuan's composite pile, or Shaolin Boxing's standing pile, it is the same.
Stand in a good posture as required, that is, relax, relax, concentrate and move with momentum.
Take natural abdominal breathing, not reluctantly, concentrate and relax.
Stand for half an hour every morning and evening, practice for about two months, and completely relax.
2. Stand well according to the pile method adopted in the first step, and use reverse abdominal breathing. When inhaling, the lower abdomen retracts, the anus is lifted and the kidney is contracted, and both sides are slightly extended (not lifted upward, the chest is relaxed, and there is no fluctuation), and the air is lifted to the middle.
While inhaling, put your hands back, but sink your shoulders and elbows. When exhaling, the lower abdomen is relaxed and protruding, the perineum is still slightly lifted, the sides are folded inward and downward, and at the same time, the hands are pushed outward to inhale, reaching the fingertips and grasping the ground with five toes.
With the improvement of proficiency, when breathing, the range of hands is getting smaller and smaller, and finally it becomes an action of guiding the gas to withdraw and pushing it out, which is invisible from the outside.
If you practice more in the first half of this year (the more you practice, the better), you can proceed to the third step.
3. Choose a few simple boxing methods, such as splitting, drilling, and hitting Xingyi Boxing, slapping with both hands of Bagua Palm, immediately opening the bow, carrying a black bear's back, Tai Ji Chuan's double-peaked ears, covering his knees with both hands, slapping with the moon palm of Shaolin Boxing, ten-square ring, and double-collapse boxing.
Action and breathing are closely combined, so we must open, inhale and exhale, store, inhale and exhale, jump, inhale and exhale forcefully.
Suck the elevator and call for the next one. Practice slowly and naturally, and it won't take long to reach the abdomen.
At this time, I will obviously feel that my front leg is very strong, my legs are heavy, and my feet feel like they are underground. Every force comes from my heel, and my knee becomes strong through my ankle.
The thighs and hips are relaxed and free, from the waist up, relaxed and flexible everywhere, and the range of movements is sensitive. The whole body is like a whip, the whip handle is at the ankle, the whip rod is at the waist, and the arms and hands are like whip tips.
From then on, no matter what gloves you practice, no matter how fast you walk, you can remain calm and not drifting, and your steps are steady and not chaotic.
The action is vigorous, but it doesn't go away, just like the wind blowing a tree, swaying a hundred branches, enchanting and natural, full of fun!
? Dantian Jin? How to practice
Talk about what? Dantian Jin? Literally, Dan was born out of town, like? Wheat field? Wheat grows in the fields. Therefore, Tai Ji Chuan is an internal skill. How to practice? First of all, the mind drives the cells in the abdomen to stimulate the whole body. After a period of practice, the cells in the whole body stimulate the abdomen.
As a result, the closer you practice, the more the abdomen and the whole body are consistent, and you can open and close at the same time. As for the intensity, it is like the flash of a camera, which passes in a flash. The whole body is loose before exertion, and it is loose after exertion. The power of that moment just now spread in all directions like a bomb with every cell in the abdomen.
Of course, this is combined with breathing. Generally speaking, strength is exhaling and strength is inhaling. When inhaling, gas accumulates in the lungs (including gas inhaled through the nose and gas in internal promotion). When exhaling, it is divided into two parts: inside and outside. Exhaled through the nose or mouth, forced into the field list in the body and spread throughout the body.
? Dantian? where
Abdomen generally refers to the middle abdomen, that is, a small area in the lower abdomen centered on 10 cm (equivalent to Guanyuan point in modern meridian theory). Qigong divides Dantian into upper, middle and lower places. The empirical field list refers to Zhongdian field.
Some people used to think that the navel (called Shenque point in meridian theory) is the abdomen, probably because it is the innate breathing channel of the human body (it is in the mother's body when it is in embryo). Others think that the abdomen is the abdomen.
Dantian is neither a point on the surface of abdominal wall nor the whole abdomen. Dantian refers to the point from the Qi Sea 5cm below the umbilicus to the Zhongji point below the umbilicus 12cm, which is the place where the human body's true elements are stored. According to China medical science, Qi-hai point is the place where qi-qi of the whole body gathers, where injuries lead to qi stagnation. Guanyuan point is the intersection of Renmai and Zusanyin Meridian, and blood will dry up when injured.
Therefore, this area is an important hub for the operation of human qi and blood. Acupoints in cells are the source of meridians and viscera. The ancients compared this to the field of producing elixir of life, called dantian. This name has existed since ancient times.
Fasting is a kind of self-feeling that the abdomen is full and the whole body is concentrated with the cooperation of breathing (formally speaking, it is a uniform and slow abdominal breathing with diaphragm movement as the main movement).
If you want to sink your breath, you must first relax yourself, sink your shoulders and elbows, hold your chest out and pull your back, and relax your waist and buttocks. It is not easy for beginners to experience depression. After a period of abdominal breathing exercise, I gradually realized the existence of internal qi when breathing.
When inhaling through the nostrils, the natural breath flows downward from the nasal cavity to the internal respiratory tract, and at the same time, the abdomen will feel forced by air. When exhaling, the residual gas comes out of the nasal cavity, but it is felt that there is gas in the abdomen to force the abdomen to be full. In the past, boxing practitioners called this phenomenon Tong Qi.
Generally speaking, when breathing with boxing potential, you can complete forward or downward movements, and it is easy to feel qi stagnation when you concentrate all over your body. In fact, the action is upward and backward or the action is from real to virtual. When inhaling, there is also a component of air sinking in the abdomen, but it is not obvious, and it seems that air sticks to the back. This is the performance of internal and external integration.
There is no need to force the abdomen to sink too much to avoid adverse effects. As long as you practice boxing correctly according to Tai Ji Chuan's essentials and methods, and practice towards a relaxed and natural goal, to a certain extent, it will naturally follow.
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The article deals with Tai Ji Chuan's skill of Shen Dantian.
1. Taiji Qi Shen Dan Tian Method
2. Tai Ji Chuan's eight basic techniques.
3. How can Tai Chi Chuan sink into Dantian?
4. Experience abdomen in Tai Ji Chuan.
5. Taiji Chuan Bu Shen Method
6. Introduction to the internal transformation method of Dantian.