Hunyuan Pile Li Zhaoshan Hunyuan Pile is the main health care pile in Gong Zhuang. If you stand well on the mixed pile, you can naturally derive other healthy piles. With the foundation of mixed pile, it can be smoothly transferred to attack pile. 1. Piled feet stand parallel, left and right apart, shoulder width apart, body center of gravity on the palms of two feet, legs stand naturally, neither intentionally bending nor intentionally straightening; Raise your hands to your chest shoulder height, one foot away from your chest, your arms are semicircular, and your armpits are half empty; Fingers are naturally separated, palms are inward, if holding the ball, arms should be wrapped inside and supported outside. At the same time, the body should stand upright and the chest and abdomen should be ethereal. Sensory activity: imagine that your pores are all open and naturally connected with the outside atmosphere, just like the feeling of cool breeze blowing in summer, which is very comfortable. For example, the whole body hair has the meaning of stretching and swaying. As long as a person's spirit vibrates, the whole body's hair tends to be "angry and rushing to the crown", which is called "hair roots are like halberds" in Dacheng Boxing theory. You can also imagine that you are extremely tall and indomitable, and chanting Buddha on all fours can support the universe. The mountains and rivers are like a projectile, and you have heroism and indulgence. Second, the feeling of standing piles When you practice standing piles for the first time, you often feel sour, numb, painful, trembling, bloated, hot, heavy, traction, support, comfort and strength. Numbness, nervousness, excessive acid, and pain are sometimes due to tightness or incorrect pile type, or old injuries in the past. It's normal for beginners to feel the above feelings when they just start practicing mixed pile. The main reasons are that they don't master the essentials of action or pursue the effect of training too much, which exceeds the training time that the body can bear at this stage and the training intensity is too high. With the increase of practice time, most of the above feelings can be gradually improved and eliminated. If the above-mentioned bad emotions are aggravated instead of alleviated after practicing for many days, it is not normal, and there must be reasons for its formation. At this time, the practitioner should check his movements one by one according to the technical requirements of the pile, and correct the problems in time when found. If you can't solve it yourself, you must consult experienced coaches, teachers and seniors for guidance and correction, and don't practice hard. Because it is difficult to solve the problem without finding the root cause to correct the mistake, which is harmful to practice. A slight mistake in the practice standing pile will directly lead to the distortion of the practice effect. In principle, learners must not lose the true meaning of Dachengquan. It is normal to feel hot, swollen, heavy, pulled, propped, comfortable and relaxed when standing piles, but the training process and degree are different. Third, the time for standing piles should be shorter at the beginning, which depends on everyone's specific situation. Generally, 5- 10 minutes is suitable for a pile station. If you can quickly master the essentials, you can also increase the time; If the shoulders and arms are sore after standing piles for a certain period of time, it is close to the limit time, so it is necessary to call it a day and stop standing piles (those who cannot reach a certain period of time due to incorrect posture of standing piles do not belong to the above range). With the increase of training time, the time of standing piles can be gradually extended. Generally, people who have mastered the essentials of standing piles can stand piles for half an hour at a time. If they can stand for half an hour at a time, it is easy to increase the time of standing piles. It is advisable for general health-preserving people to stand at least half an hour at a time. Of course, standing piles for a long time and many times every day, the longer the continuous standing date, the better the effect. But if you stand for two and a half hours a day, it's best to stand only once every 40 minutes, because the longer you stand in a pile, the better. Fourth, the principle of piling requires that piling should be from static to loose, from loose to full, from loose to tight, from tight to loose, and then the six methods of spirit, shape, will, qi, strength and sound in Dacheng Boxing should be integrated to improve the curative effect. The long standing time of the pile shows that the process from static to loose is well completed. If you can't meet the relaxed requirements, you can't stand for a long time. Perseverance, step by step, eliminating impatience and relaxing all over are the key points to increase the time of practicing standing piles. It should be noted that standing for a long time is good, but it should also be noted that standing effect is the correct purpose of exercise under the condition of increasing standing time, that is, adjusting physical fitness, increasing skills and restoring function. When standing a pile, although everyone's movements are the same in appearance, they are by no means completely and absolutely consistent. Mr. Wang Xiangzhai clearly pointed out in On Dacheng Boxing: "As long as you have enough spirit, don't be like a skeleton." As long as the scope of principles and boxing theory is not lost. When practicing martial arts, we should attach importance to the combination of mental activities and physical form, so as to master the principles without losing bias. The principle of standing piles requires comfort and naturalness, that is, you feel relaxed, comfortable or energetic when standing piles. Being natural has three meanings: first, acting naturally; The second is natural breathing; The third is the nature. As for the operation, it has been discussed in detail before, and the latter two are mainly introduced below. 1. Natural breathing can be used when breathing natural piles. After a long time, breathing will naturally transition to the working state, that is, slow, thin, deep, long, stable, even and slow. After standing on the pile for a period of time, many people will feel a little short of breath or chest tightness, as if they need to take a deep breath to be comfortable. This situation is mostly the transition from natural breathing to working breathing. At this time, you can pay attention to relaxing your chest or lowering your arms slightly. 2. When you look at the natural pile, you can look at a target in front of you with your eyes wide open, or you can half open and half close, or you can close it slightly, depending on your feelings at work. Generally speaking, you can concentrate when you look ahead, but your eyes will feel tired after a while. At this time, it can be half open and half closed or slightly closed; After the eyes are lightly closed, the limbs and brain are easy to relax. However, if you close your eyes for a long time, you may have a feeling of sleep illusion or instability of your lower limbs, and even a feeling of shaking. At this time, you can open your eyes. V. Adjustment of the Body Although the principle requirement of Hunyuan Pile is comfortable and natural, it is uncomfortable and unnatural for those who have just practiced standing piles and those who are weak and sick. At this time, you don't need to stand on the dead pile, you can adjust your body to make it comfortable and natural again. There are two methods of adjustment: limb adjustment and sensory adjustment. 1. limb adjustment method This method is to adjust the limbs at will. When standing a pile, if your arm is tired, you can lower your arm to become an informal ball-holding pile, and then slowly lift it to the height required by Hunyuan pile. If you still feel tired standing on the irregular ball-holding pile, you can lower it and turn it into an informal gas-keeping pile. When your leg feels uncomfortable, you can turn one leg into a relaxing rest. When you are uncomfortable standing, you can also sit and practice. At this time, you can hold your arm in a supporting way, or you can put your hand on your leg with your palm up or down. When you are uncomfortable sitting, you can also practice horizontally. If you feel uncomfortable in any posture, you should stop practicing temporarily and ask teachers and seniors to "see the work" in time. 2. Intention adjustment method This method is to adjust the sense of intention while keeping the limbs unchanged. There are many commonly used methods, and here are only three cases. (1) The water bath method is like standing in warm water, deep in the navel, with moderate temperature, relaxing the whole body, then feeling the yin force and buoyancy of the water, and feeling the impact of the water on the pores, skin and muscles of the body, and feeling extremely comfortable and cozy. (2) The method of hanging cotton means that human bones are like the trunk of precious trees, and the muscles of limbs are hung on the trunk like cotton, and then you can feel the soft and moist feeling of the muscles like cotton, which can make the muscles feel warm and crisp. (3) Relaxation method intentionally relaxes all parts of the body, including hands, arms, shoulders, chest, abdomen, legs, knees and soles, and then relaxes the back, hips, knees, calves and heels. The above adjustment methods can be flexibly applied to each other, that is, three different sensory adjustment methods can be used under the condition of changing limb adjustment. To sum up, Gong Zhuang's exercise can be carried out according to a purpose and a principle, no matter who is sickly or even unable to walk with a sick leg. For example, some people can't stand after a long illness, but they can support trees and walls to practice. After the condition improves, it will gradually transition to a formal mixed pile. Sixth, the collection work at the end of each pile is very important. When it's time for training, first of all, slowly put your arms from the pile position to the left and right sides of your body, naturally droop and relax your whole body. Then you can close your eyes slightly, give up Gong Zhuang's borrowing activities, calm down, stand upright naturally, relax for about 3 minutes, then open your eyes and end your martial arts. Practitioners should get into the good habit of preparing before standing piles and collecting work after standing piles, which is very beneficial to the improvement of pile efficacy and the adjustment after practice. Mixed pile is the basic work of health preservation and Wushu. Practitioners must persist in long-term training and realize the subtleties, especially pay more attention to the correctness of the requirements, essentials and scope of Wushu.