The essentials of Taijichuan practice 太极拳的锻炼要领

Posted on 30/12/2013

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English: Photo of the Pagoda Forest, located a...

English: Photo of the Pagoda Forest, located about 300 meters west of the Shaolin temple in the Henan province, China. 中文: 中国河南郑州登封嵩山少林寺的塔林。 (Photo credit: Wikipedia)

* Instructions written on a sheet of paper by an anonymous monk near the Shaolin Temple in China.

. 练拳时,始终要保持“松静”。

I. We must maintain a state of “song jing” (body relaxation and mental calm) from the beginning to the end of our practice.

1. 首先把大脑中枢神经‘静’下来,然后放松周身肌肉,关节和内脏器官。

1. First of all, quieting down the brain’s central hub and the nerves; then relaxing the muscles of the whole body, the joints and the inner organs.

2. 身体要端正自然,头顶同会阴要始终保持垂直,上下呼应,避免挺胸、凸肚、低头、弯腰、弓背、突臀等现象。

2. The body must be naturally upright, the top of the head and the huiyin (perineum) must maintain vertical alignment at all times, with an echo of top and bottom. Avoid dis-alignments such as lifting the chest, protruding the abdomen, lowering the head, bending the waist, arching the back, or lifting the buttocks.

3. 呼吸要自然,逐渐运用腹式呼吸,始终保持腹实胸宽的状态。

3. The breath should be natural, and gradually turn it into abdominal breathing, maintain at all times a “broad chest and solid abdomen”.

4. 身体转动时,也要身正体松和腹实胸宽,使下身稳固,上身灵活。

4. When turning the body, the whole body must be relaxed, with a “broad chest and solid abdomen”, with stable lower limbs and nimble upper limbs.

. 练拳时,始终要全神贯注,用意识指导动作。

II. We must be completely focused in the practice and use our consciousness to direct the movement at all times.

1. 动作要轻松柔和,不可用拙力,僵劲;

1. The movements must be relaxed and soft, we shouldn’t use any force or strain.

2. 要旋转地作弧形或环形运动,逐渐做到各个肌肉群和关节都能一动无有不动,相互协调。

2. The movements should take swirling, curved or circular shapes. Gradually we must reach a state of movement where every group of muscles and joints move with each other in harmony.

3. 各个动作要均匀连贯,绵绵不断。

3. Every movement must be even and continuous.

4. 姿势处处要求圆满,不要有凹凸、缺陷、断续之处。

4. The posture has to be full and round, even, smooth and flawless.

. 练拳时,要以腰部的轴心运动为纲。

III. The axis of all movement at all times of practice is placed in the core of the waist area.

腰部要松沉直竖,不软塌,不摇晃,骶骨要沉着有力,使重心下降稳定,微微旋转腰部来带动四肢运动。

The area of the waist must be relaxed, grounded, straight and vertical, not bland nor stiff, the sacrum must be steady and powerful to stabilize towards the ground the center of the body. The subtle rotation of the waist area leads the movement of the four limbs.

Translation from Chinese: Estel Vilar

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