Tai Chi of any faction has a certain health preserving function. Next, I would like to introduce the 24-style Tai Ji Chuan to you. I hope it will be useful to you!

Taiji Jane's theory

The central topic of studying Zhouyi on Taiji bamboo slips is sixty-four hexagrams. Zhouyi is all-encompassing, and everything in heaven and earth is in it. Such a vast and complete sutra is actually among the sixty-four hexagrams. As for the copulative ten wings in the classics, they are all annotations of sixty-four hexagrams.

Sixty-four hexagrams come from gossip, and gossip comes from Taiji. Confucius said in the quotations: "It is easy to have Tai Chi, but there are two instruments, and the second instrument gives birth to four elephants, and the four elephants give birth to gossip. He also said in "Biography of Cohesions": "Gossip is in a row, which seems to be among them. "Therefore, it is very important to be in it. Combine rigidity with softness, and change it. 」

What is Tai Chi? Scholars have different interpretations. Yu Fan said, "Tai Chi is too one." Han said: "Tai Chi, nameless." Kong said: "Tai Chi is also the first of Tai Yi. Su Zizhan said: "Tai Chi people have things in front." Zhu Huian said: "Taiji people are reasonable. Lai Zhide said: "Tai Chi is very reasonable." Jiao Xun said: "Tai Chi is still about the big and medium. Although the annotations are different, they all refer to the inner noumenon of heaven and earth characters, referred to as noumenon for short. This ontology contains endless images and endless functions, and the image function of ontology is inseparable. If you don't learn Zhouyi and understand Yi Li, you don't know that you have this body, and you don't know that everything is prepared for me, so that everything is abandoned and pursued outward, causing various disasters to yourself and the masses. If you learn to be rational, you can avoid misfortune. The greatest evil is that the problem of life and death cannot be solved, and the greatest good is to learn to be a saint. To become a saint, we must first solve the problem of life and death. According to the Analects of Confucius, when Luz asked about death, Confucius replied, "If you don't know life, how can you know death?"? "..." Life begins with death. If you want to know how to solve the problem of death, you must know the source of life, and the source of life is Tai Chi.

Tai Chi gives birth to two devices. Tai Chi is silent and motionless. It has no image, only a clean and bright body. This is inanimate reason. When you move, you show your image and use it. This is a means of making a living. There are countless images, but at the beginning, there were only two colors, one bright and one dark. The bright color was Yang and the dark color was Yin, so it was called Yin and Yang. Instrument is like the meaning of Confucius, and it is used as a capacity instrument. Because there is no imaging, it is not called two images, but only two instruments. But these two musical instruments are actually the basic structure of the four elephants and even Vientiane, which are subdivided by two musical instruments, so Vientiane has both yin and yang. Although the number of Vientiane is infinite, the basic number of couples is Yang. When Fu painted hexagrams, he invented two extremely simple paintings to represent endless image sources.

24 Shi Health Tai Ji Chuan

Qigong Health Tai Ji Chuan

(A) momentum

(1) The body stands upright naturally, feet are open, shoulder width apart, and toes are forward; Arms droop naturally and hands are placed on the outside of thighs; Look ahead.

Key points: the head and neck are upright and the chin is slightly retracted. Don't deliberately chest out or abdomen in. Concentrate (start with the attention posture, then separate your left foot to the left and take a step).

(2) Lift your arms forward slowly, with your hands shoulder-height, shoulder-width and palms down.

(3) keep the upper body upright and bend your knees; At the same time, the two palms are lightly saddled, and the elbows and knees are relatively drooping; Look ahead.

Key points: shoulders sink, elbows droop, and fingers leave naturally. Bend your knees and relax your waist, don't protrude your hips, and your body center of gravity falls between your legs. The falling of arms should be coordinated with the movement of the body.

(2) The left and right wild horses are divided into manes

(1) Preparatory posture: open your feet, shoulder width apart, and slightly bend your knees. Hands droop naturally and put them at your sides.

(2) Hands together: the upper body turns right and the center of gravity shifts to the right leg; Hands palms facing each other, upper right and lower left, right hand roughly shoulder-length, on the right chest? Holding the ball? Posture. Then lift the left heel, turn right and look at the right hand.

(3) Turn around and step on: turn left on the upper body, step on the left front with your left foot, touch the ground with your heel, and keep the center of gravity on your right leg, with your feet at a distance of about 20 cm.

(4) Break up in lunge: the upper body is straight, continue to turn left, shift the center of gravity to the left leg, bend your knees before the bow, and the right leg naturally straightens to form a left lunge; At the same time, the hands are separated from each other in the upper left and lower right directions. The left hand is flush with the eyes, the palm is tilted upward, the right hand is pressed to the right hip, the palm is down, the fingertips are forward, and the arm is slightly bent. Look at the left hand.

The above is the action of the wild horse on the left, and the action on the right is the same.

(3) Bright-winged white crane

(1) Catch the ball with the heel: the upper body turns left slightly, the right foot takes a step forward, the left hand turns palm down, the left arm bends flat on the chest, the right hand arches to the left, and the palm turns up to form a ball with the left hand; Look at your left hand.

(2) Sit-back rotation: the center of gravity moves backward, the right foot is solid, the upper body sits on the back and turns right, the hands begin to stagger apart, the right hand is raised, and the left hand is dropped; Look at your right hand

(3) Break up in a virtual step: the left foot is slightly forward, and the forefoot touches the ground, forming a left virtual step; With the rotation, the hands are slowly separated to the right, up and down, the right hand is raised and stopped in front of the right forehead, the palm is left behind, the left hand is pressed in front of the left hip, the palm is down, and the fingertips are forward; Turn your upper body straight and look straight ahead.

Don't stand out, your arms are semicircular up and down, and your left knee is slightly bent. The center of gravity of the body moves backward, the right hand is lifted, and the left hand is pressed down, in the same way.

(4) Left and right knee jumps

Left knee jump: the left foot moves forward to the left and the center of gravity moves forward. It means left hand, hold it to the left and push it forward with the right hand. The correct action is the same.

(5) wave the pipa.

The center of gravity gradually shifts to the right leg. As the center of gravity moves backward, the right foot stands firm and the right leg sits firmly. At the same time, the waist slightly turns right; Take a half step forward with your left foot and right leg, follow the ground with your feet, tilt your toes slightly, and arch your knees slightly, making an imaginary step to the left; The left hand rotates with the waist arm, the palm is to the right, the fingertips are at the front side, and the height is shoulder height; At the same time, the right hand also goes down with the rotation of the waist and arms, with the palm to the left, the fingertips facing the front and the height flush with the abdomen; Look into your eyes and look straight ahead with your palm.

When practicing this formula, pay attention to: the shift of the center of gravity from front to back requires the integrity of the upper body, and you can't lean forward and lean back. When you take off your right hand, you should shoulder your elbow and lead your hand with your elbow. When copying upward with your left hand, push your elbow with your shoulder and push your hand with your elbow; When your palms are together, you should rotate with your waist, relax your shoulders, lower your elbows and sink your wrists, and don't shrug your shoulders; When you put your hands together, you should loosen your waist and pull your back, and send your arms forward slightly, which is easy to sink down and push forward.

(6) Turn the humerus left and right.

(1) The upper body rotates to the right, the palm of the right hand (palm up) is lifted horizontally through the abdomen from bottom to back, the arm is slightly bent, and then the palm of the left hand is up; The line of sight of the eyes first turns to the right, then turns to the front to look at the left hand.

(2) The right arm is bent forward, the right hand is pushed forward from the ear side, the palm is forward, the left arm is bent backward, the palm is upward, and it is withdrawn to the outside of the left rib; At the same time, the left leg is gently lifted and stepped backward (to the left), the sole of the foot touches the ground first, then the whole foot is slowly steadfast, the center of gravity of the body moves to the left leg, forming a right imaginary step, and the right foot twists around the sole of the foot; Look at your right hand

(3) The upper body turns slightly to the left, and at the same time, the left hand arcs backward and upward with the rotation, with the palm up, and then the right hand turns over and the palm up; Turn your eyes to the left first, then turn to the front to see your right hand.

When practicing this formula, be careful: don't push your hand straight forward, and don't pull it straight back after giving up. You'll still walk in an arc with your body. When pushing forward, you should turn your waist and loosen your hips, and your hands should be at the same speed to avoid stiffness. When retreating, the sole of the foot touches the ground first, then the whole foot is slowly stabilized, and the front foot twists with the rotation around the sole. When the left foot tilts slightly to the left and the right foot tilts slightly to the right, so as not to make the feet fall on a straight line. When backing up, turn to the left and right, and then turn to the front hand. Finally, when the right foot retreats, the toe angle outward is slightly larger, which is convenient for you to take the action of grabbing the sparrow's tail with your left hand.

(7) Left canary tail

(1) The body continues to turn right, the left hand naturally falls, and the palm is gradually turned over from the front of the abdomen to the front of the left rib, and the palm is upward; Bend your left arm, palm down, close to your right chest, and hold your hands together; At the same time, the body's center of gravity falls on the right leg, the left foot closes the inside of the right foot, and the toes point to the ground; Look at your right hand

(2) The upper body rotates slightly to the left, the left foot moves forward to the left, the upper body continues to turn left, the right leg naturally straightens, and the left leg bends to form a left lunge; At the same time, the left arm bends forward to the left (that is, the left arm bends into an arch and is pushed forward with the outside of the forearm and the back of the hand), and the hips are flush with the shoulders and the palms are backward; The right hand hangs down to the right hip, the palm is down, and the fingertips are forward; Look at the left forearm.

Key points: When pushing out, the arms should be curved. Break up, loosen your waist and bend your legs must be coordinated. When canary's tail lunges, the lateral distance between two heels exceeds 10 cm.

(3) When the body turns slightly to the left, the left hand immediately stretches forward and flips down, and the right hand flips up and stretches forward to below the left forearm; Then hold it with both hands, that is, the upper body turns to the right, and the hands arc to the right, back and up through the front of the abdomen until the palm of the right hand is up, the moustache is shoulder height, the left arm is flat on the chest, and the palm is backward; At the same time, the body center of gravity moves to the right leg; Look at your right hand

Key points: when you stroke down, don't lean forward and don't protrude your hips. Both arms must rotate with the waist and still walk in an arc. All left feet touch the ground.

(4) The upper body rotates slightly to the left, the right arm bends backward, and the right hand is attached to the inside of the left wrist (about 5 cm apart). The upper body continues to turn left, and both hands are slowly squeezed out at the same time. The center of the left hand is right, the center of the right hand is forward, and the left forearm remains semicircular; At the same time, the center of gravity of the body gradually moves forward into a lunge; Look at the left wrist Point: When pushing forward, the upper body should stand upright. The squeezing action should be consistent with relaxing the waist and bending the legs.

(5) Turn the left hand, palm down, and extend the right hand forward through the upper part of the left wrist. Flush with the left hand, palm down, hands left and right apart, shoulder width; Then bend your knees with your right leg, slowly sit back on your upper body, shift your center of gravity to your right leg, and lift your left toe. At the same time, the elbows of both hands are bent backwards to the front of the abdomen, and the palms are forward and downward; Look ahead.

(6) Keeping the above formula, the center of gravity of the body moves forward slowly, and at the same time, the hands are pressed forward and the palms are forward; The left leg bends forward into a left lunge; Look ahead. Key points: Move forward on time, and your hands must follow a curve, with your wrists and shoulders flat and your elbows slightly bent.

(8) Right olive finch tail

Sit back to the upper body and turn right, shift the center of gravity to the right leg and buckle the left toe; Draw an arc parallel to the right side in front of the left rib with the palm up; The left arm is bent flat on the chest, and the palm of the left hand forms a ball with the right hand downward; At the same time, the body center of gravity moves to the left leg, the right foot shrinks to the inside of the left foot, and the toes touch the ground; Look at your left hand.

(9) Single whip

(1) Sit back with the upper body, gradually shift the center of gravity to the left leg, and buckle the tip of the right foot; At the same time, the upper body turns left, and the hands (left thigh and lower right) arc to the left until the left arm is raised horizontally and extends to the left side of the body, the palm is left, the right hand is transported to the front of the left rib through the abdomen, and the palm is backward and upward; Look at your left hand.

(2) The body center of gravity gradually shifts to the right leg, the upper body turns right, the left foot moves closer to the right foot, and the toes touch the ground; At the same time, the right hand draws an arc to the upper right (the palm turns inward and outward), and when it reaches the right side, it becomes a hook, and the arm is flush with the shoulder; The left hand arcs downward through the front of the abdomen, stops in front of the right shoulder, and the palm is inward; Look at your left hand.

(3) The upper body rotates slightly to the left, the left foot moves forward to the left, and the right foot pushes backward to form a left lunge; While the body's center of gravity shifts to the left leg, the left palm slowly turns forward with the upper body turning left, the palm is forward, the fingers are flush with the eyes, and the arms are slightly bent; Look at your left hand.

When practicing this formula, pay attention to: keep your upper body upright and your waist relaxed. In the perfect form, the right elbow droops slightly, the left elbow is opposite to the left knee up and down, and the shoulder sinks. When you push your left hand forward, you should push it out with the turning edge. Finally, don't flip your hands too fast or suddenly. All transition actions should be coordinated from top to bottom. If facing south, the direction of single whip (left toe) should be northeast (about 15 degrees).

(10) Yunshou

(1) Preparation: Stand on the right with your hands open, your eyes fixed on the right front, your left hand rested on your hips, your left elbow slightly folded forward, your right hand pressed forward to the right, your elbow slightly depressed, your right arm slightly bent, your palm tilted to the right front and down, your finger height was about between your shoulders and eyebrows, and your right hand and right foot echoed up and down.

(2) Bend your elbow and hold your hand: keep your eyes in front of your right, your internal qi is slightly loose and heavy, your waist and buttocks collapse, your body turns left, your right elbow turns to your right rib, and your right hand turns around at the same time. The palm of your hand is tilted to the right and front, and the height of your fingers is about between your shoulders and elbows. Don't lose your fingers, don't pinch your elbows and let them droop.

(3) Put your hands together and lean against each other: keep your eyes in front of your right, keep your body turning left, your elbows are slightly heavy, and your right hand is around your chest 10 cm. The palm of your hand is just the center line of your body, leaning to the upper left and back, and your fingers are not lost. At this time, the right shoulder elbow joint should be squeezed and the body should remain upright.

(4) Squeeze to the right: keep your eyes in front of the right, turn right, with your elbows slightly concave, your hands wrapped back, and your right hand is about 20 to 30 cm in front of your right shoulder. Tilt your palm forward and down, and your fingers will not lose. At this time, the elbows should be relaxed and squeezed, the outside of the palm is intentionally at the top right, and the body remains upright.

(5) Turn right and squeeze: keep your eyes looking forward, keep your body turning right, and twist your right hand in reverse. The position of your right hand is about five centimeters in front of your right shoulder. The palm is tilted to the right, forward and down, the fingers are not lost, and the fingertips are combined with the right toes. The right forearm and metacarpophalangeal joint are crowded, full of energy, and the body remains upright.

Exercise book style? Note: when you shoot, look straight ahead? Hand collar elbow? When you stop. Elbow leads the hand? , up and down opening and closing coordination, both relaxed, internal strength without losing the top, showing a state of combining yin and yang. The dynamic potential of the right cloud hand is clockwise, and the whole route is oblique, with the outside big and the inside small? Duck egg net? .

(1 1) single whip

(1) When the upper body turns right, the right hand moves to the right, and becomes a hook when it reaches the right; The left hand is arched to the right from the front of the abdomen to the front of the right shoulder, and the palm is inward; The center of gravity of the body falls on the right leg, and the left toe points to the ground; Look at your left hand.

(2) The upper body rotates slightly to the left, the left foot moves forward to the left, and the right heel stares backward to form a left arch; While the body's center of gravity shifts to the left leg, the upper body continues to turn left, and the left palm slowly flips forward and pushes out, okay? Single whip? Type.

(12) Gaotanma

(1) Follow the right foot for half a step, and gradually shift the center of gravity to the right leg; Right hand into palm, palm up, elbow slightly bent; At the same time, the body turns slightly to the right, and the left heel gradually leaves the ground; Look ahead to the left.

(2) Turn the upper body slightly to the left and face forward; The right ear pushes the right palm forward, the palm is forward, and the fingers are at the same height as the eyes; Fold your left hand to the front of your left waist, palm up; At the same time, the left foot is slightly forward, and the toes point to the ground, forming a left imaginary step; Look at your right hand

When practicing this style, pay attention to: the upper body is naturally straight, the shoulders should sink, and the right elbow is slightly drooping. Don't have ups and downs when you change your center of gravity with the pace.