Shang Ji's "Shen Dantian" is the title of a boxer. It is also often seen in martial arts publications published in modern times, boxing classics and boxing theories handed down from ancient times. Old boxers often talk about "Shen" when teaching boxing. Wang Zongyue wrote in "On the Biography of Taiji": "Empty the top strength and sink the abdomen with qi". In the classic of Xingyiquan's internal skill, there are "the tortoise tail rises qi, the abdomen gathers qi, the qi goes into the sea, and the light gathers the heavenly heart". Modern famous artists such as Hao Shaoru and others also put "Shen Dantian" in the first place of practice, which shows the importance of "Shen Dantian". But for boxing practitioners in general, especially beginners, they often know what it is, but they don't know why, let alone how to do it. If we want to have a clear and profound understanding of this problem, we must first make it clear: what is the belly of stagnation? Why sink into the abdomen? How to sink into the abdomen and so on. First, what is the abdomen?

Mr. Hao Shaoru once said, "Intentionally breathing gas reaches the abdomen without floating, that is, the gas sinks in the abdomen." Mr. Ma Litang, a Xingyi boxer, said: "Clear ascending and turbid descending, qi returns to the navel." When inhaling, the perineum is slightly raised and the gas rises to the top. Relax when exhaling and sink into the abdomen below the navel. Mr. Hao Jiajun, a famous Tai Ji Chuan, said, "There is something empty in the chest and something heavy in the stomach. "In my humble opinion, the sky is just abdominal breathing, moving up and down with the diaphragm, combined with the storage, hair, opening and closing of boxing. When inhaling, the diaphragm moves down, the lungs expand downward as far as possible, and the ribs are slightly expanded, but the ribs should not be lifted upward, and then the anus is lifted below to contract the kidneys and hold the internal organs. When exhaling, the diaphragm rises, the ribs retract inward, the internal organs of the abdomen naturally droop, and the true qi in the chest descends into the abdomen along the ren meridian, forming a situation in which the heart and kidney intersect to replenish the fire of the life gate. The chest, back, shoulders, waist and buttocks are always relaxed, while the abdomen is heavy and full. Take a deep breath and breathe evenly for a long time to achieve the requirement of "innate qi should be stable and acquired qi should be smooth". During the Xingyiquan incident, Sun Lutang, a teacher, asked for "enlarging the lower abdomen on the legs" when teaching the shelf of "fighting wits between eagles and bears", and Hao Jiajun, a teacher, asked for "bending over the lower abdomen to enlarge the legs" when teaching Tai Ji Chuan "single whip". These are the concrete manifestations of the abdomen. There are two points to explain here: ① Qi sinking is different from qi penetration and Li entry when practicing hard qigong. " "Penetration" and "entry" are efforts to make it enter the abdomen, and "sinking" is to let nature take its course and follow the trend. Like still water, things slowly fall under the action of gravity, relaxed and natural, without any reluctance. (2) the way of civil and military affairs is relaxed. Boxing practice is dynamic, with potential opening and closing, storage and development; Breathing is bound to follow, and there are in and out, and its qi also rises and falls, and it is tight and loose. You can't always gather in the abdomen, you should have a swaying opening and closing. This is the meaning of "opening and closing between the vertical and horizontal ribs and the breath of the abdomen" in the Shenyun Jing. Second, why sink into the abdomen?

The purpose of practicing boxing is to strengthen the body, eliminate diseases and prolong life; The second is to defeat the enemy and resist the enemy. How can we make a powerful force and make it produce the greatest effect in the battle? How can you make your opponent lose his balance and fall down as steady as Mount Tai? In order to achieve the above goals, we must comprehensively use all aspects in accordance with the provisions of the boxing classics, and "Qi Shen Dan Tian" is one of the important links. From the point of view of fitness, practicing Dantian is the key to get rid of diseases and prevent diseases. The word "dantian" generally refers to the prostate, testis and female ovary from navel to pubic bone. Kidney is also nearby, which is included in the concept of "kidney" in traditional Chinese medicine. The process of human growth, development, growth and aging is closely related to the functions of the kidney and the reproductive, urinary and endocrine systems. Breathe through the abdomen. The connection between the up-and-down movement of diaphragm and lifting anus and contracting kidney can obviously enhance the function of these organs and delay aging (called tonifying kidney in Chinese medicine). After the function of producing adrenocortical hormone is enhanced, people can become energetic and their ability to resist the external cold wave and damp heat is enhanced. For athletes, it can also improve the performance of the competition. This point has been confirmed by countless facts in my years of teaching boxing and giving qigong medical treatment to people. Judging from the cultivation of internal qi, Tian Chan is the source of anger. First, it forms a gas dome from Tian Dan, and then it runs along the meridians, forming a human meridian field. Therefore, people who practice abdomen can play the role of "tonifying kidney", and then martial arts can be improved. Abdominal breathing in the process of air sinking can enhance the strength of diaphragm and abdominal muscles, increase the change of abdominal pressure, improve the blood circulation in abdominal cavity, reduce congestion in the body and greatly improve the work of the heart. From the martial arts point of view, the diaphragm moves down greatly, the lungs expand downward greatly, the abdominal stomach and other organs hang down on the abdomen, the shoulders sink, the chest muscles, abdominal muscles and waist and hip relax, the whole body muscles relax, and the abdomen is full and heavy, which can reduce the center of gravity of the human body and reflect the mechanical stability. It is easy to be comfortable in the middle and right, and the pile step is stable, flexible and elastic. This is what Mr. Liu Dianchen, a former Xingyi boxer, often said: "Anger is in the waist, gas reservoir is in the chest, and the power of transporting the abdomen is to attack people with kidney qi." Third, how to do it?

As mentioned earlier, the stagnation of Qi in the process of practicing boxing is to let Qi fluctuate between Dantian (Qi Hai) and Zhongwan with the change of boxing potential. For those who have a certain degree of kung fu, as long as they pay attention when walking, they should hold their heads high, shoulders flat, chest closed, back round, hips relaxed, breathe in and out, and breathe in and out. Suction lift, gas to the cup mouth; Call for the next, gas to Tian Chan, naturally reached the requirements of "gas sinking Tian Chan". For beginners, it is not easy to master it for a while, and it can be done in three steps: ① First, practice the standing posture, that is, the "spontaneous combustion pile" is the same, whether it is the three-body style of Xingyiquan, the fixed pile of Bagua Palm, the round pile of Tai Ji Chuan or the standing posture pile of Shaolin Boxing. Stand in a good posture as required, that is, relax, relax, concentrate and move with momentum. Use natural abdominal breathing, not reluctantly, concentrate on relaxing. Stand for half an hour every morning and evening, practice for about two months, and completely relax. (2) Stand still according to the stacking method adopted in the first step, and adopt reverse abdominal breathing. When inhaling, the lower abdomen retracts, the anus is lifted and the kidney is contracted, and the ribs 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 should be relaxed and protruding, the perineum should still be slightly raised, the ribs should be retracted inward and downward, and at the same time, the hands should be pushed outward to inhale, reaching the point, and the feet should grasp the ground with five toes. With the improvement of proficiency, when breathing, the range of hands retracting and pushing outward is getting smaller and smaller, and finally it becomes an action of guiding qi to retract intentionally and pushing outward with qi, which is invisible from the appearance. Practice for the first half of this year (the more you practice, the better), and you can proceed to the third step. (3) Choose several boxing methods with simple movements, such as split, drill and gun of Xingyi Boxing. The hands of the Bagua palm, immediately open the bow, the back of the black bear; Taiji spreads the double peaks to fill the ears, covering the hands and kneecaps; Shaolin boxing can be hung on the moon, high-five, 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, it was obvious that the front part of the leg was exerted, the leg was heavy, and the foot felt like it was in the ground. 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 whips. 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! I hope it will be useful to everyone.