People who practice Tai chi know that Tai chi belongs to internal boxing and has a great relationship with breathing. It stresses Qi and Dantian. But what is the relationship between Dantian and breath? What is the relationship between Tai chi and Dantian?
When people are fighting with Tai chi masters, they always feel that they are blocked everywhere. Their moves are attacked and can be found everywhere. Why is this? In fact, this is because Tai chi masters have formed Tai chiqiu themselves. There are circles all over the body, so we can’t find a place to start.
This kind of Tai chi ball is invisible. It is a wonderful feeling. Through long-term practice, this kind of Tai chi ball can be described to the abdomen. This feeling, from the outside to the inside, from the outside to the inside, gradually changes freely in the abdomen. In the process of cultivation, we should take Dantian as the core, slowly control it, use it, and sense external forces.
There are different opinions on “Dantian”. I suggest that you do not deliberately ponder the fixed position of Dantian. Just know that Dantian is in the small abdomen under the navel. The rotation of Dantian has no specific law and changes with the change of external forces.
In order to better practice Dantian Kung Fu, we must combine routine practice to show the profound meaning of a thousand moves. Only in this way can Dantian rotate more freely, listen more and more sensitively, walk in time, become stronger and stronger, and improve the functions of the five viscera and six organs.
How do you practice Tai Chi? When do you practice? Master chenqingzhou studied Tai chi all his life, knew the essence of Tai chi, had some opinions on Dantian Kung Fu, and was good at walking, especially in Tai chi. I had the honor of learning from him and had some experience.
The practice of Tai Chi ball is a wonderful process, which can be practiced on the basis of learning routines. The ball can be slightly lighter for beginners, and gradually heavier with the deepening of skills. Tai chi balls can be divided into wooden balls, steel balls and stone balls. Beginners generally prefer wooden balls.
Men use a Tai chi ball weighing about 11kg and women use a Tai chi ball weighing about 6kg. Practice according to the eighteen methods of Tai chi ball practice. Gradually use Qi to stimulate the body, belt the body, and mind the Dantian to cooperate with each other. Over time, you will feel that there is an invisible ball in your stomach.
When someone pushes my abdomen with an external force, the Tai chi ball in my abdomen will sense and transmit signals to my brain. When it is heavy, it will be light, and when it is light, it will be heavy. It works flexibly. It is wonderful. When the skill reaches a certain level, the Tai chi ball in the abdomen will naturally bounce and tremble. When it works, it can reach the tip joint with Dantian. After about one year of practice, the abdominal Tai chi ball can eject about 10 cm of 20g stones.
Listen to the teacher. After about 10 years of practice, the abdominal Tai chi ball can pop up about 1 meter of 30 grams of stones, and the stones walk in an arc, which is the performance of Tai Chi’s silk wrapping force. It is very magical.
When the Tai chi ball is playing and shaking, there will be “Dong, Dong” bursts. In order to make the Dantian shake and rotate, the novice deliberately puffs his stomach and raises his chest to hold his breath. These are all wrong. It is necessary to combine the correct breathing methods and master the correct technical points, otherwise it will backfire.
Through the practice of Tai chi ball, the digestive system will be well exercised, the chest tightness will be relieved, the listening strength will be more and more sensitive, the power will be more straightforward, and the breathing will be more uniform and slender.
When practicing Tai chiqiu, we should pay attention to the choice of time and practice at the right time. In the morning, you should face the East. According to the Huangdi Neijing, from 5:00 to 10:00 in the morning, Yang Qi rises. At this time, practicing kung fu can absorb Yang Qi; From 6:00 p.m. to 11:00 p.m., the Yang Qi is depressed and the Yin Qi is rising. At this time, the practice should face the north.
The location of the Big Dipper is extremely Yin. It absorbs the Yin Qi of the Big Dipper, steals the magic of heaven and earth, integrates Yin into hardness, turns hardness into softness, and balances Yin and Yang. It can improve the internal coordination of the body and enhance skills.
Preparatory type
Before practicing Tai chi, you should first adjust your breath, calm down, stand at attention, relax your whole body, keep your head naturally upright, look straight ahead with your eyes, breathe naturally with your nose, close your lips, gently close your teeth, put the tip of your tongue against the upper palate, slightly retract your chin, including your chest and waist, naturally droop your arms, naturally stand on your legs, and gently grasp the ground with your ten toes (Figure 1).
Bend your knees and loosen your crotch, point the tip of your left foot, lift your feet and take a step to the left side. The center of gravity is in the middle, and your legs are slightly bent, slightly wider than your shoulder (Fig. 2-4). Press your hands on your abdomen at the same time, with your left hand on the top and your right hand on the bottom. Bend your knees and squat half (Fig. 5-7). Turn your hands from right to left for 9 circles, move your center of gravity at the same time, rotate your waist and spine, and change between reality and deficiency (Fig. 8-9).
Inhale when holding the abdomen upward to draw a circle, exhale when falling, and breathe evenly and slender. The diaphragm should be lifted up with each inhalation, and the diaphragm should be lowered with each exhalation. Feel the gas go to Dantian.
Then, in turn, turn both hands from left to right for 9 circles, breathe the same, inhale upward, exhale downward, and shift the focus from virtual to real (FIG. 10 and 11).
1. Tai Chi suction ball
After the front breath adjustment, the body will naturally stand, calm down, look straight ahead with both eyes, including the chest and waist, and the ball in front of the body (Fig. 12). Bend your knees and squat down. Don’t bend your waist too much. Hold the ball with both hands from both sides of the ball. Place the ball in the Dantian (Fig. 13~15). Squat half. At this time, breathe in and store energy. The center is not biased, and the mood drops (Fig. 16).
2. Zuo Nezha explores the sea
In the catch up pose, hold the ball with both hands and rotate from right to left for 9 turns (Fig. 17~22). Move slowly, first small circle then large circle, inhale when rising, exhale when falling, cooperate with the waist and crotch to change the center of gravity, move coherently and naturally, gently grasp the ground with both feet, feel the empty and full in the center of the feet, concentrate and feel the Qi walking with you, and integrate the inside and outside.
2. right Nezha exploring the sea
Hold the ball with both hands and turn it 9 times from left to right (Fig. 23~26). Feel the pressure in the abdomen and massage the viscera.
The movement is the same as that of Zuo Nezha exploring the sea. The two legs change from the actual situation to the actual situation. The inside and outside are combined to cooperate with the breathing.
I will feel the weight of the ball at the beginning of practice. After a period of practice, I will gradually adapt to it. I should keep practicing.
4. Zuo Qiankun covers the moon
When the ball is in the Dantian, keep your feet strong, inhale long, hold the ball with both hands and push it out quickly from right to left (Fig. 27 and 28); The ball turns horizontally from the chest to the waist to the left, and the ball retracts the silk wrapping force of Dantian walking (Fig. 29 and 30).
Change the deficiency and excess of both legs, exhale when exerting force, and the breath rushes out of the nasal cavity. It is short and powerful. Feel the diaphragm pressing down, return the Qi to the Dantian, keep the head upright naturally, and look at the front with both eyes, rotating continuously for 9 circles.
5. right heaven and earth cover the moon
In the catch up pose, hold the ball with both hands, rotate the ball from left to right for 9 circles, store the strength, coordinate the breathing, rotate the waist and spine, change the center of gravity, inhale long, exhale short, store and change each other, and feel the Dantian move with it (Fig. 31~34).
At this time, the waist will feel sore. This is a normal phenomenon. Don’t worry. As long as you keep practicing, you will open up the meridians and enhance your skills.
6. bawangjuding
Regard the Tai chi ball as a tripod, hold the ball with both hands, roll from the Dantian to the chest (Figure 35), breathe in with energy, and squat down with knees bent (Figure 36); Quickly raise the ball with both hands above the head and exhale (Fig. 37 and 38).
Push your strength with your waist. When you push your legs to the ground quickly, your exhalation is short and powerful. When you fall, the ball should roll along your chest to the Dantian, massage your internal organs and balance your qi and blood. When you push your strength, the Dantian feels like bouncing outward for 9 consecutive times.
7. Zuo Weituo offers a pestle
In the catch up pose, when the ball falls to the Dantian, lift the left foot to take a big step to the left front, stick the ball to the Dantian, inhale with the nose, accumulate strength, and focus on the back leg (Fig. 39, 40).
Hold the ball with both hands, push it out from Dantian to the front left quickly, push the hind legs on the ground quickly, exhale, and move the center of gravity to the front legs. When exhaling, feel the Qi go down to Dantian (Figure 41). When the ball is retracted, the center of gravity falls back, and the virtual reality changes.
Breathe with a sound. The word “hum ha” is wonderful. It is sent 9 times in a row. If you practice for a long time, you will feel the swelling of Dantian and the pain in the back of your waist. This is a normal feeling. You should keep practicing.
8. left lion rolling ball
Hold the ball in the Dantian with both hands, inhale with your nose and gather strength. Hold the ball with both hands, quickly turn to the left, exhale, and increase the strength. At the same time, buckle the left knee, and form a joint strength between the hands and the knees (Fig. 42~44). When the force is released, the waist cooperates with the rotation, and the exhalation is short, strong, and crisp, for 9 consecutive times.
Practice for a long time. It can be used for throwing when two people fight.
7. Zuo Weituo offers a pestle
In the catch up pose, when the ball falls to the Dantian, lift the left foot to take a big step to the left front, stick the ball to the Dantian, inhale with the nose, accumulate strength, and focus on the back leg (Fig. 39, 40).
Hold the ball with both hands, push it out from Dantian to the front left quickly, push the hind legs on the ground quickly, exhale, and move the center of gravity to the front legs. When exhaling, feel the Qi go down to Dantian (Figure 41). When the ball is retracted, the center of gravity falls back, and the virtual reality changes.
Breathe with a sound. The word “hum ha” is wonderful. It is sent 9 times in a row. If you practice for a long time, you will feel the swelling of Dantian and the pain in the back of your waist. This is a normal feeling. You should keep practicing.
8. left lion rolling ball
Hold the ball in the Dantian with both hands, inhale with your nose and gather strength. Hold the ball with both hands, quickly turn to the left, exhale, and increase the strength. At the same time, buckle the left knee, and form a joint strength between the hands and the knees (Fig. 42~44). When the force is released, the waist cooperates with the rotation, and the exhalation is short, strong, and crisp, for 9 consecutive times.
Practice for a long time. It can be used for throwing when two people fight.
11. pearl homing
In the connected pose, the right leg takes a step sideways to the right, crouches down, holds the ball with both hands and lands in the Dantian (Figure 49). At this time, breathe in long, gather strength, and then exhale quickly. The exhalation is short and powerful. I feel the Dantian bouncing.
With two arms and flat palms, the ball rotates naturally from inside to outside and from top to bottom. Feel the Tai chi ball move with it (Figure 50), 9 times in a row.
At the beginning of practice, you will feel very awkward. It is wrong to deliberately raise your hips and abdomen in order to make the ball rotate. You must take nature as the best. You should practice for a long time to improve your skills. Don’t be impatient for success.
12. right Wei Tuo offers pestle
Lift your right foot and take a big step forward to the right. The ball is in Dantian. Hold the ball with both hands, inhale and accumulate strength (Fig. 51 and 52).
Exhale, quickly push the ball out to the right and forward, shift the front and back of the center of gravity, push the back legs quickly and forcefully, and feel the Dantian bounce (Fig. 53). 9 consecutive times.
At the beginning, you will feel very hard on your arms. If you persist for a long time, you will slowly adapt. Your arms will be strong and powerful. Dantian will be vigorous and straightforward.
13. right lion rolling ball
Opposite to the left lion ball. The ball is in the Dantian, inhale with strength, hold the ball with both hands and rotate to the right quickly, exhale.
At the same time, the right knee is buckled inside to strengthen the closing strength. When turning right, the waist strength is matched, the right shoulder sinks slightly, and the right hip is relaxed (Fig. 54~56). 9 consecutive times.
11. pearl homing
In the connected pose, the right leg takes a step sideways to the right, crouches down, holds the ball with both hands and lands in the Dantian (Figure 49). At this time, breathe in long, gather strength, and then exhale quickly. The exhalation is short and powerful. I feel the Dantian bouncing.
With two arms and flat palms, the ball rotates naturally from inside to outside and from top to bottom. Feel the Tai chi ball move with it (Figure 50), 9 times in a row.
At the beginning of practice, you will feel very awkward. It is wrong to deliberately raise your hips and abdomen in order to make the ball rotate. You must take nature as the best. You should practice for a long time to improve your skills. Don’t be impatient for success.
12. right Wei Tuo offers pestle
Lift your right foot and take a big step forward to the right. The ball is in Dantian. Hold the ball with both hands, inhale and accumulate strength (Fig. 51 and 52).
Exhale, quickly push the ball out to the right and forward, shift the front and back of the center of gravity, push the back legs quickly and forcefully, and feel the Dantian bounce (Fig. 53). 9 consecutive times.
At the beginning, you will feel very hard on your arms. If you persist for a long time, you will slowly adapt. Your arms will be strong and powerful. Dantian will be vigorous and straightforward.
13. right lion rolling ball
Opposite to the left lion ball. The ball is in the Dantian, inhale with strength, hold the ball with both hands and rotate to the right quickly, exhale.
At the same time, the right knee is buckled inside to strengthen the closing strength. When turning right, the waist strength is matched, the right shoulder sinks slightly, and the right hip is relaxed (Fig. 54~56). 9 consecutive times.
16. pearl homing
Take a step sideways with your left foot to the left, bend your knees and squat down, the ball falls to Dantian, hold the ball with both hands, inhale long and accumulate strength (Fig. 61), exhale quickly, pop the ball with Dantian, hold the ball with both arms on the palm naturally, and the ball rotates naturally from top to bottom and from inside to outside. At the same time, it drives the diaphragm up and down, making Dantian bounce back and forth (Fig. 62). After 9 times of continuous practice for a long time, Dantian’s bouncing and shaking became more and more obvious, and the rotation became more flexible and sensitive.
17. fire spider fighting Dragon
After a long time of strict training, the Tai chi ball in the abdomen has moved and gradually separated from the belly. It feels light and flexible. The explosive power of Dantian is very rapid. At this time, hold the ball with both hands, inhale and store energy, and quickly throw the ball upward with the power of Dantian bounce.
Throw the ball up with both hands, head up, legs on the ground (Figure 63, 64), 9 times in a row. The deeper your Kung Fu is, the higher you throw it. When you throw it, you focus and concentrate, and use the elixir field to develop your strength. Be careful not to hurt your hands and feet.
The novice should not throw out with brute force. He should strengthen training and improve his skills. His mind should move with him and his mind should be concentrated.
18. closing
When the ball is thrown, it goes in an arc from inside to outside. After receiving the ball with both hands, it is placed outside the Dan field. Close your eyes gently, feel the rotation of Dantian, adjust your breathing, bend your knees and squat down, gently put down the ball (Fig. 65, 66), stand up, concentrate and breathe, the tongue touches the palate, the arms naturally droop (Fig. 67), the palms of both palms are turned upside down (Fig. 68), and inhale with your nose. At the same time, the two arms are raised and lifted over the head, and the head is slightly raised (Fig. 69, 70). Then turn your hands over, palm down, press your palms and exhale.
Press your hands to the Dantian, gently place them on the outside of your legs (Fig. 71 and 72), feel your Qi return to the Dantian, bend your knees and loosen your crotch, slowly shift your weight to your right leg, close your left foot, put your feet together, and get up to relax (Fig. 73~75).
Tai Chi practice is a long-term process. If you want to practice Tai Chi well, you must work hard, keep practicing and experience carefully.
It is believed that after some hard training, Tai Chi fans will become more proficient in Kung Fu and have more profound experience.
At the same time, it is hoped that Tai chi lovers will meditate and practice hard, constantly pursue new heights, and make their Kung Fu a higher level.
