(2) Moderately comfortable, gentle and slow, that is, keeping the body relaxed and natural, impartial, flowing, gentle and even;
(3) The motion is arc-shaped and circular, that is, the motion should be arc-shaped and spiral, and the transformation of circular motion is not stagnant. At the same time, with the waist as the axis, the whole body forms a whole;
(4) Coherence and coordination, with clear distinction between reality and reality, that is, actions should be continuous, the connection should be smooth, the reality and reality should be clear everywhere, and the center of gravity should remain stable;
⑤ Be light and calm, combining rigidity with softness, that is, every movement should be light and calm, not floating or stiff, soft outside and rigid inside, and the strength should be complete and elastic, and clumsy force should not be used.
Tai Ji Chuan's posture requirements for all parts of the human body are as follows: head-keep "virtual collar pushing strength", have dangling thoughts, don't sway, look straight naturally, close your mouth lightly, and hold your tongue against the upper jaw; Neck-natural vertical, flexible rotation, not nervous; Shoulders-flat and relaxed, without hunchback, bending or stretching backwards; Elbow-naturally bends and sinks to prevent rigidity or rising; Heavy wrist "flat wrist", full of strength, not soft; Chest-slightly loose, not protruding or deliberately shrinking inward; Stretching your back is called "pulling your back" and you can't bow and camel; Waist-loose downward, flexible rotation, no bow forward or backward; Ridge-straight and upright, keep your figure straight and natural; Hip-slightly inward, not outward, called "sliding hip" and "converging hip"; Hip-relaxation is full of contraction, and the lower limbs are difficult to penetrate. Do not stand forward with a twist; Legs-stable and firm, with proper bending, slight rotation, smooth movement and relaxed knees, which can distinguish between true and false soles. Playing Tai Ji Chuan requires relaxation and naturalness, so that a part of the cerebral cortex enters a state of protective inhibition and rest. At the same time, boxing can activate the mood and regulate the brain, and the more skilled you are, the more you should "put your mind first, then put your body" and concentrate on guiding the action. This long-term persistence will restore and improve brain function and eliminate various chronic diseases caused by nervous system disorders. Tai Ji Chuan called for "Shen Dantian" and deliberately used abdominal breathing to increase the depth of breathing, which is conducive to improving respiratory function and blood circulation. Through easy and gentle exercise, the old and frail people can have comfortable meridians, vigorous metabolism and enhance their physique and function. Tai Ji Chuan has the function of preventing and treating diseases, and has a certain preventive and therapeutic effect on chronic diseases such as neurasthenia, heart disease, hypertension, tuberculosis, tracheitis, ulcer, etc., which has been gradually popularized at home and abroad in the past hundred years. Patients with serious illness should exercise under the guidance of medical staff.
The first three sentences in Wu Yuxiang's On Tai Ji Chuan, the founder of the Five Schools of Tai Ji Chuan, are: "When moving, you should be light all over, especially through it." This fully illustrates the significance of Tai Ji Chuan's light body method.
Hao Shaoru, a former teacher, pays special attention to the requirements of body posture in teaching. He pointed out: "Learning Tai Ji Chuan must be complete and rich in accordance with Tai Ji Chuan's principles everywhere, and both teaching and training must pay attention to body posture, which is the key to practicing Tai Ji Chuan well and must be strictly required." Fitness can be roughly divided into two stages. The first stage is posture training, that is, learning the posture of boxing frame, taking the tail center as the benchmark (the trunk center must be maintained when moving forward, backward, left and right), emphasizing the strict distinction between reality and reality in footwork, taking the center as the premise, and using internal strength completely when changing, rather than relying on the body to lean forward and lean back, swing left and right, or ups and downs of the body to borrow money; The upper and lower limbs must be well coordinated with the posture. If the coordination is not good, it will directly affect the posture. It is difficult for a novice to support the stability of his body, and it is also difficult to distinguish between true and false. But it takes eight movements to refresh the muscles and bones of the whole body.
Live in harmony, act in unison, and do whatever you want. Only by being light-hearted can we further master the ability of Qi-moving. The second stage is to practice inner shape, also called inner strength. First, under the guidance of consciousness, practice the unity of heart, qi and fist, from appearance to inner shape. Body posture is the key link of internal form and internal strength of an organization. Therefore, on weekdays, every move should be made from the inside out, so as to achieve internal and external integration. This is the truth that "everything is motionless, everything is not static, and everything is not static". Body, hands and footwork must be coordinated with each other, so as to achieve the purpose of dominating the shape from the inner shape.
(1) Taiji Chuan, martial arts (Hao style), runs through four aspects: "starting, bearing, opening and closing". Therefore, the phenomenon of continuity cannot be caused by the relationship between starting, bearing, opening and closing in practice. It is necessary to strive for the center of the tail, and gradually master the laws of holding the chest, pulling back, wrapping the crotch, protecting the buttocks, lifting the top, hanging the crotch, loosening the shoulders and sinking the elbows, and distinguishing between reality and falsehood. Then ask the waist to gather gas and let the gas inject into the waist. The qi in the spine can be injected into the waist, and the whole body will be dominated. A body can be dominated, and body, hands and footwork can be integrated. Only by combining them can the muscles and bones of the whole body achieve flexible coordination and further master the kung fu of qi circulation. If you can do these essentials well, you can breathe into your abdomen with your heart, and if it is inconvenient to float, you can sink into your abdomen.
(2) When practicing Tai Ji Chuan, be sure to breathe naturally and never hold your breath. From the beginning, we should concentrate our thoughts, concentrate on boxing and empty our bodies, so that our strength can be positive. Never use the movement of the respiratory system to dominate the opening and closing movements of Tai Ji Chuan. The technique should be vigorous, with the trend of forward movement, without carelessness; God gathered in his eyes, where I wanted to go, my eyes were direct, my whole body was direct, and then my whole body turned in the blink of an eye. See still, see still. It is always necessary to gather from the gods, so that the technique can achieve momentum and breathe through the fingers.
(3) Be calm and steady, light and agile at ordinary times. Every boxing situation should be divided into four words: "starting, bearing, opening and closing", but the four words should not be completely intermittent, and must be coherent and free, not rigid, and should be integrated in opening and closing. Learn the skills of meeting friends while walking. When you move, you should first ask yourself what is not enough or what your requirements are. Only by constantly correcting can we make continuous progress. Walk slowly, but avoid dullness. The so-called posture is light and smart, and it must be implemented in walking. The purpose of walking is to use. When walking on weekdays, it should be regarded as a fight with others, and when fighting, it should be regarded as walking. If the two complement each other, the boxing can be continuously improved. When the walking frame is mature, the whole body looks like a balloon, and the body seems to be suspended. Hands can stretch freely, legs can move back and forth, rotate left and right, and change between reality and reality. Tai Chi is the whole body, and the whole body is Tai Chi. With the passage of time, Tai Ji Chuan's exquisite art won the victory.
Over the years, it has been common that pure merit can not be changed, double diseases can not be eliminated, motivation can not be like archery, and even people are out of shape. All this is due to the lack of a wise teacher's guidance at the end of the Thirteenth Five-Year Plan, and scholars can't tell the difference. The full text of Wu Yuxiang's "On the Biography of Taiji" is as follows: "If you move, your whole body will be light, especially through it. Qi should be filled, God should be restrained, and there should be defects, bumps and gaps. Its roots are in the feet, its hair is in the legs, its main body is in the waist, and its shape is in the fingers. From the foot to the waist of the leg, always be complete, and take a step back to get the upper hand. If the opportunity is not good, the body will be scattered and the disease will be sought after by the waist and legs. Up and down, back and forth, left and right. All this is meaning, not external but internal. There are top and bottom, front and back, left and right. If you want to go up, you mean something, and if you lift something, you will feel depressed. There is no doubt that Qiqi's roots are broken. It's best to tell the difference between true and false. A place has its own reality, and this reality is always everywhere, running through the whole body without any interruption.