Six basic skills of beginners in Tai Ji Chuan.

Through the following six simple basic skills, the coordination of breathing and movement under the command of mind and the combination of heart, qi and force, the unity of heart and force can be achieved, as follows:

A, no pole pile

Feet are parallel and apart, shoulder width apart, knees slightly bent, and the center of gravity falls between the legs; Arms slightly bent, held on the chest, fingers slightly bent naturally spread out, fingertips opposite (about 20 cm apart), palms inward like a ball. Look at your hands. The upper body is upright, the head hangs down from top to bottom, the chin is slightly retracted, the shoulders are lowered, the hips are relaxed, the spirit is concentrated, the abdomen is closed, and the breath is natural.

Second, pile opening and closing.

On the basis of the pole-less pile posture, the arms are slightly outward and slightly inward. Inhale when opening (from the lower abdomen); Exhale at the same time (abdominal adduction). Breathe naturally and smoothly at the beginning of training, and don't hold your breath.

Three. Lifting pile

When preparing, the body naturally stands upright, feet open, head drooping, chin slightly retracted, shoulders and arms drooping, hands lightly attached to the outside of thighs, eyes looking straight ahead. At this time, the body relaxes, eliminates distractions, concentrates, and breathes naturally. When moving, slowly lift your hands forward to shoulder height and shoulder width, with elbows slightly drooping, fingers slightly flexed, fingertips forward, palms down, and look at the direction of your hands. At this time, it is inhalation (adduction of the lower abdomen means that the gas is lifted from the abdomen and attached to the back). Intention is not hard, natural and steady. This is the "rising" type. When the arms rise to shoulder height, turn to fall, press your hands to the front of your abdomen, palm down, slightly collapse, spread your fingers, and look ahead and down. At this time, it is exhaling (abdominal bulging), and the gas sinks in the abdomen, which belongs to the "descending" type. In this way, with the flexion and extension of the legs, the practice of lifting and pressing repeatedly is the practice of "lifting".

Fourth, the dummy pile.

Stand at attention, shift the center of gravity to the right leg and bend your knees, move your left foot forward half a step, follow the ground, tilt your toes, and bend your left knee slightly; At the same time, the two palms are lifted forward and upward, with the left palm finger at the same height as the nose and the right palm under the left elbow. The palms are slightly flexed and naturally separated, the palms are diagonally opposite, and the fingertips are forward and upward. Look at the direction of the left palm, like a left pipa. This formula requires that the top of the head is straight and vertical, the chin is slightly retracted, the shoulders are lowered, the back is relaxed, the waist is relaxed, the upper body is upright, and the left palm is facing the left toe and the nose tip.

Verb (short for verb) stand up.

1. Move your body center of gravity to your right leg and bend your knees, and lift your left leg and bend your knees. Take a step forward with your left foot, land with your left heel first, and make an imaginary step to the left. Then the center of gravity gradually moves to the left leg, the whole foot is solid, and the toes are lunged forward. At present, the head is straight.

2. Move your body center of gravity to your right leg, bend your knees and sit down. The left leg is naturally straight, and the left toe is turned outward into a left imaginary step; Then the upper body turns slightly to the left, the center of gravity shifts to the left leg and bends the knees. The whole foot is solid, the toes are biased to the northeast, the right leg bends the knees, and the heel is raised to slightly abduct and press the foot.

3. Turn the upper body slightly to the right, shift the center of gravity to the left foot, lift the right leg, take a step to the right (southeast) through the inside of the left foot, and make a right imaginary step; Then the center of gravity gradually shifts to the right leg. Keep your feet firmly in the right lunge, tiptoe forward (east) and look forward. According to the above footwork conversion process, the legs are alternately and repeatedly practiced forward.

Sixth, take a step back.

1. Move your weight to your right leg and bend your knees. Bend your left leg and lift it. Take a step back to the left with your left foot, and the forefoot will land first. The center of gravity gradually moves backward, the whole foot is solid, and the left leg bends and sits back; The right leg is naturally straight, and it is straight at present.

2. Move all the center of gravity of your body to your left leg and bend your knees. Bend your right leg, lift your right foot through the inside of your left foot to the right and back, and the forefoot will land first. The center of gravity gradually moves backward, the whole foot is solid, and the left leg bends and sits back; The right leg is naturally straight, and it is straight at present.