Xingyiquan introductory self-study

For the record, I also searched this online.

1) Unique technology

Xingyiquan has different advanced techniques, such as three-step kung fu and three-step practice. If you want to have a good understanding and gain something from practice, you need to follow these three different processes.

1. Unique Gong Zhuang-Santi and its related technical theory.

According to Mr. Shang Yunxiang, the basic skill of Xingyiquan is to stand up and then practice it formally, which is the three-body style (also called Sancai style, also called eagle-catching style). According to Mr. Shang's requirements, the difficulty and accuracy are higher. From legs shaking, gas floating, becoming proud, hands and feet burning, and then hands and feet creaking. Not only can others touch it with their hands, but they can also hear the squeaking of fingers and knees when it is loud. This Gong Zhuang does have the functions of strengthening the body, strengthening the muscles and bones, and enriching the abdomen and penetrating the four points.

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Some people say that Mr. Shang has to stand for three years before he can teach. Although it is exaggerated, standing piles is to lay the foundation, shape and find strength. Therefore, it is far from enough to stand for three years, and it is necessary to keep standing. If you don't stand on the pile for a long time, your legs will be weak and your posture will be deformed. Because there are clouds, you should always stand on the pile, relax your muscles and recuperate your qi.

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If it is not for the needs of curing diseases and keeping in good health, but for practicing Xingyiquan, in order to achieve both physical and functional cultivation, as Teacher Shang said, there is no need to practice other Gong Zhuang. Teacher Wang often says, "Practice when you say it, and use it when you practice." In other words, "how to use it, how to practice it at ordinary times." This is an exercise for use, long and pure, and effective. The training and application of Xingyiquan basically adopts the leg strength and footwork used in the three-way style (there are also a few other footwork to meet special needs in the routine). Walking is generally a "grasshopper step" of "walking like a locust". No matter how the front foot is pedaled, the eight-legged movement is inseparable from the three poses. This is because practice makes perfect, work is pure and self-refining. Therefore, these three postures are Gong Zhuang of Xingyiquan. Therefore, people regard it as "the door of enlightenment" and call it "the mother type".

At first, people found it difficult to practice Gong Zhuang hard, but it will last for a long time, and even be impregnable, both inside and outside; Physical fitness is enhanced, and Liuhe is strong. Therefore, predecessors often said: "Gong Zhuang is a treasure, only good." If you don't do this, skills such as "don't move like a mountain", "fight far away, extinguish the spirit, punch like a gun, and the dragon will be broken" can only be empty talk. Because the foundation is weak, how can people make enemies?

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The technique of Xingyiquan, from standing piles to formal movements, has its profound technical theory. Whether it is to practice appearances or learn connotations, from static to dynamic, from simple to complex, from practice to application, beginners must master it. It is necessary to understand the formation of nature, in order to get immediate results and not be complacent. These techniques and theories are based on the theory of Yin-Yang and Five Elements in ancient philosophy, Taoist health-preserving Chinese medicine and martial arts, so their techniques are summarized in philosophical terms.

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Before practicing these three poses, make a natural and upright preparation, with the aim of adjusting breathing, calming the mind and eliminating other thoughts. It is precisely because it is "mindless, unintentional, and intangible" that the predecessors called it "infinite pose". Standing still is to prepare for practicing movements, from "doing nothing to doing something", although the shape has not moved, but "God is really focused", so there is the saying of "infinite pole turning". Then bend your arms and legs, regardless of the left and right yin and yang, raise your arms close to your body, press your hands in front of your abdomen, and tie them up and down to get ready for action. The so-called "Tai Chi is the root of all things in the world." So the predecessors called it "Tai Chi Style". Judging from the three steps before the above three poses, from "no mind and no intention" to "God is determined" and "action is imminent", these three steps are just from static to dynamic, which is a good training for inner spiritual consciousness. As the saying goes, "Static is noumenon, while dynamic is function. If the word is quiet, the real machine is not exposed; I just didn't see it when I said it. " "If you don't move like a mountain, you don't know it's yin and yang." These expositions can make it difficult for the other party to know the movement, truth and falsehood, and play a role in shocking the morale of the army. As the saying goes, "... when there is nothing in the sky, the air moves, the air moves like nothing, like nothing, like nothing, bright, conscious and connected, and everything comes down to one". Mr. Shang said: "Xingyiquan mainly practices spirit and qi." Dan Shu Yun said: "Silence is nature, movement is meaning, and magical use is God." When practicing, only by centering and centering can you be popular. Only by getting rid of distractions and images and letting God concentrate can we stimulate spirituality. Only in this way can we be subtle and energetic in sports; It is very enlightening in use. Therefore, we must not ignore this silent process in our study and practice.

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At the beginning of the action, make a fist with both hands from the navel to the left and right, including the strength of twisting the forearm to the left and right to open the body. There are differences between left and right Yin and Yang, so it is called "Ryougi Shiki" (namely Yin and Yang). Neijing said: "It is synonymous with action, which is used to explain the relativity and unity of all things." Used in the technique of form and meaning, it refers to the opposite and complementary relationship between the relative parts of the human body and the movements. Such as up and down, front and back, left and right, back, supine, static and dynamic, virtual and real, rigid and flexible, stretching, retracting, etc., they are opposite, complementary, commensurate and supportive, so they are generally called "yin and yang" in technique.

The so-called "three-body", also known as "three talents", originally refers to heaven, earth and people. Xingyiquan classics say that the human body is also a small world, so there is also a three-body theory, which is the origin of Xingyiquan's "three-body style" name. Also known as "three talents" or "catching eagles". The so-called "three-body" refers to the upper, middle and lower plates, that is, the head, upper limbs and lower limbs, and also includes the upper and lower, inner and outer, and whole body. Previous experience tells us that we can achieve micro-achievements through exercise. If yin and yang can be combined, the internal and external harmony and the three-body purity can be combined, we can "do everything we can" and find strength in practice, so we call it "three-body reincarnation".

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The "four images" mentioned in the boxing classics belong to a pure technical pictograph, which has nothing to do with the so-called sun, lunar, shaoyang and shaoyin. It refers to "drumsticks, dragons, bears and tigers holding their heads" and is called "four elephants". In order to get a chicken leg with strong haircut, a dragon body with a tendency of three folds, and a bear arm with heavy shoulders and vertical neck, it is appropriate to take care of the tiger head. These four pictographic techniques are only general guidelines for Xingyiquan methods. If you can meet the requirements anytime and anywhere in practice, you will gain something in practice and use it effectively. The "five elements" mentioned in the boxing classics are five substances: gold, wood, water, fire and earth. Traditional Chinese medicine uses it to explain the mutual biochemical and restrictive relationship between the five internal organs and the related mechanisms of human physiological functions. Xingyiquan is based on the theory of Yin-Yang and Five Elements in TCM, and is used to avoid illness, strengthen the body, change the physique and cultivate physical strength and skills. Therefore, practicing five elements boxing is not only for physical benefit, but also for following the principle of mutual development. In case of pathological changes, it is necessary to use multiplication resistance (that is, shunke and kangke) to limit, so this principle of biological restraint is used. However, in the application of five elements boxing's martial arts, we can't copy this principle mechanically, because the application of martial arts is ever-changing, so we should "improvise" and "use uncertain methods", and there is no need to use any boxing to restrain any boxing, otherwise we will make a dogmatic mistake.

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Xingyiquan is very important to the "six-in-one" technique. It can also be said that "Liuhe" is the technical basis of Xingyiquan, so its predecessors are called "Heart Liuhe Boxing" and "Liuhe Boxing", which shows that "Liuhe" is the technical core of Xingyiquan. Xingyiquan practitioners strive to be "connected from top to bottom, integrated inside and outside, and in good health", which is the basis for marching towards higher technical attainments, and "Liuhe" is its most direct technical premise, that is, "Liuhe". Of course, this "six-in-one" does not refer to the philosophical "four directions of heaven and earth are called six-in-one" but refers to the trinity of the inside and outside of the human body. The external triad is a combination of hand and foot, elbow and knee, shoulder and hip. It is required that all joints, middle joints and pointed joints of upper and lower limbs are consistent from top to bottom. Three desires to walk together in order to achieve external triad. The so-called inner trinity is: the unity of mind, heart and qi, and strength. Only if you are self-motivated and energetic can you meet the technical requirements of the three-in-one system. But it must also be combined with the external three, the three promotion and the action, so as to achieve the internal and external six-in-one, and achieve "complete body." The so-called "three promotion" means that the upper limb shoulders promote the elbow and the elbow promotes the hand; Lower limb waist urges hip, hip urges knee, and knee urges foot. Only when the upper and lower limbs are completed and the movements are consistent can the "three promotion" be achieved.

The "seven fists" mentioned in the boxing classics are "head, shoulders, elbows, hands, hips, knees and feet". That is, the seven prominent acupoints used by the human body to attack, people compare it to the flashing "seven stars", so it is also called "seven stars". Instead, focus on seven powerful points with Liuhe.

Teacher Shang also mentioned that the human body should practice "eight aspects of strength" when talking about the strength of six rivers and seven fists. Only by mastering this technical essentials can we gradually pursue the superb technical status of "where to come from". In essence, it is also a mastery of the technique of "playing fifteen places up and down, all of which can't escape the spirit of Tian Chan".

Xingyiquan is called pile foundation work, which is the source of all methods and the basis of all changes. There is a saying: "Gong Zhuang is a treasure, it is good to have it." If you want to learn Xingyiquan well, you must lay a solid foundation of Gong Zhuang. With a solid foundation in Gong Zhuang, Xingyiquan can be developed slowly and steadily, integrating inside and outside, and achieving the goal of "moving like a cunning rabbit and not moving like five mountains". On the other hand, without a solid foundation in Gong Zhuang, no matter how many Xingyiquan routines you learn and how hard you work, it is just a castle in the air.

Xingyiquan is also called "three talents", that is, three talents in heaven and earth; It is also the beginning of all the changes of Gong Zhuang and Xingyiquan, and the so-called "three-body" that should change with constancy is the truth.

First, three-way achievement method

Infinite pose: Practitioners should first choose the right direction: stand at attention, hands naturally hang down, head straight up, chin slightly retracted, tongue on the palate, breathe naturally, be calm, blend in with nature, lose thoughts, and initially meet the basic requirements of infinite pose. At this time, you will feel your heart beating smoothly and your blood flowing slowly, and you will feel relaxed and happy until the yin and yang inside and outside your body are balanced.

"Infinite Body Method" is a preparatory body method for the three-body body method, which mainly regulates the practitioners to make them calm, run qi and blood, balance yin and yang, and lay a good foundation for the cultivation of basic skills.

Standing for a long time can adjust the central nervous system, with introverted spirit and full of energy; The heart beats smoothly and can retract freely; Smooth qi and blood, and has obvious curative effect on neurasthenia and heart disease.

Three types: take a long breath slowly, then slowly lift the palm from both sides of the body to the root of the lower abdomen, slowly lift it against the lower abdomen with the breath until it is flush with the chest (as shown in figure 1), and then slowly exhale the inhaled breath. With the exhaled breath, the hands slowly fall to both sides of the navel according to the original ascending route, while the legs are slightly bent (as shown in figure 2), and the palms become fists. The left fist starts from the navel, and the lower jaw clings to the body and goes up to the heart along the midline (Figure 4). The left fist punches forward at a 45-degree angle, diagonally upward from the tip of the nose to the height of the eyebrows, and the jaw twists outward (Figure 5). Then, the fist turns inward, falls to the chest, and the palm is down. At the same time as the left fist goes out, the left foot also takes a step forward, making an angle of 45 degrees with the right foot, and the distance between the two feet is about one foot. Turn the palm of your right hand with the palm down to form a three-body Gong Zhuang (Figure 6). The whole movement is from moving to static.

Action essentials: the action should be complete and coordinated, with the nose tip, fingertips and toes (Figure 7) facing each other. The body looks upright and inclined, but the head should be straight. The left hand should sink its shoulders and hang its elbows, the elbows should be wrapped tightly, and the fingertips should be forward.

Second, the difference between Santi and Ding Xiongying's capture.

Several movements of the three types require uniform speed, and it is forbidden to be fast and slow. The process from pole to pole is to adjust the breathing process and mobilize the mind and qi, which adopts a slow and even movement. So it can also be said that it is a process of combining static and dynamic. Because of this, the sages of Xingyiquan separated Santi from Ding Ying.

The eagle's grasp is started on the basis of the infinite type, and the hands are lifted up to the chest along the midline against the abdomen, and then sink to both sides of the navel along the midline against the abdomen. Then stick your right fist up against your chest, and strike it forward and upward until it is flush with the center of your eyebrows. Strike your left fist from bottom to top along the midline, strike it with the center of your fist upward, and change hands at the same time when your hands overlap. Retract your right palm to the front of your abdomen, and turn your left palm downward until it is flush with your chest. The whole process is getting faster and faster, and the right fist reaches the highest point as soon as possible, and the left fist changes hands and slams the chest down, which is the fastest. This is an accelerated process. Therefore, from this point of view, the "three-body style" and "eagle-catching style" are completely different, and there are essential differences, which are recognized by the sages of Xingyiquan. I hope that the majority of Xingyiquan fans can distinguish them and not confuse them.

Technical requirements and functions of the three-way pose

(1) Basic requirements and functions

1, the palm type requires "three circles". That is, "the palm is round." Due to the retraction of the palm, the lateral support force of the palm is increased, which is beneficial to control the change of the other side's center of gravity. "The back of the hand is round", the fingertips are hard and the three joints are strong, which is conducive to the operation of qi and blood. "The tiger's mouth is round", which encourages the strength of palm external support and internal buckle (Figure 8).

2. Teeth, hands and feet need "three buttons". That is, the "tooth buckle", the tooth is the bone tip, and the "tooth buckle" can mobilize the power of the bone tip; "Boxing Classics" says, "Courage lies in bones, but teeth are broken", which is the truth. "Hand clasp", the fingernail is the tip of the tendon, "hand clasp" is the power to launch the tip of the upper limb tendon, which can reach the fingertip and penetrate the tip joint with great force; "Foot buckle" can activate the strength of the tip of the lower limb tendon, reach the lower limb, penetrate the toes, and make the foundation of the footwall pile firm.

3. The head, tongue and hands should reach three tops. That is, the top of the head can cheer up the spirit and launch the power of the hair tip; The tongue is the tip of the meat, "the tip of the tongue is on the palate", that is, the power of the tip of the meat is mobilized, and the tongue rolls up and falls, sinking into the abdomen. In addition, the pharynx and body fluid return to the abdomen, and the abdomen is solid and full of internal strength; The "hand top" can increase the strength of the front top of the tip, penetrate deep into the fingertip and enhance the drilling strength of the finger.

4, feet, arms, shoulders, head "Siping". Xingyiquan usually starts with "catching an eagle", and the formulas of Gong Zhuang's "three-body" and "catching an eagle" are the same. Therefore, the requirements are the same, and they all require "four levels".

(1) "The top of the head is flat", that is, the lower palate can recover naturally, forming a top and a vertical neck on the head, which can not only activate the blood tip (that is, the hair tip), but also cheer up the spirit.

(2) "Two shoulders should be flat". That is, the upper body should not be tilted, the shoulders should be flat and commensurate, so that the waist can be strong and the whole body can be strong.

(3) "The front end of the forearm should be flat". In other words, the elbows can sink downward and wrap inward, and the elbows of the two arms are in the air, so that the forearms, shoulders and hands can be in a straight line, and the "three promotion" is smooth and smooth.

(4) "Two feet should be flat". It can make the strength of lower limbs develop, the footwall skills increase, the pile is solid and the step is steady.

"Boxing Classic" says: "One-step living method"; Among them, "Xia" is the position between the front and rear feet, the strength of the first three times and seven times in the pose, and the center of gravity of the feet is the distance between the last three times and seven times. "Saving" means "releasing" people. That is to say, when standing in Gong Zhuang, it is required to put the body center of gravity on the inside of the heel and behind the front heel. Standing in this way can make the front legs flexible and the forward speed agile, without affecting the overall stability, and make the rear legs ready for power.

(b) "Four Elephants"

Xingyiquan requires "four images" in its "three-body style". That is, holding your head like a chicken leg. The requirement of "Four Elephants" is to aim at the special skills of these four animals, "take the essence by heart", turn them into their own martial arts specialties, and also embody their inner meanings through animal movements, and skillfully apply them to actual combat and attack. This is a three-way posture. Although static, they are all pictographic and dynamic. Therefore, practitioners must seriously understand and integrate.

1, "drumstick" is to imitate the strength of "independent modeling" and "leg clamping" of chicken. Xingyiquan's most prominent feature is that the front legs are forward and the rear legs are hard. Standing on the pile for a long time will increase the strength of "two legs clamped", which will stabilize the "independent shape" and achieve the miraculous effect of "not moving like a mountain"

2, the "dragon body" has a tendency of three folds, and the method of searching bones, the dragon is often strong because of the "folding" of the body. When we practice Xingyiquan, we should learn its posture, that is, the specialty of folding and folding, so as to achieve "three promotion" and smoothness, and the waist strength is released in "turning" and "folding and folding". When the back knee is buckled, the upper body twists backward, forming a trend of "specious, oblique rather than oblique", which makes the waist twist, the legs smooth and the crotch force push forward. "Folding" means "storing". Only through "folding" can complete "power storage" be achieved. In dantian province, the natural strength has doubled.

3. "Bear power" is the characteristic of "vertical power" and "strong power". In order to "hold your chest" and "raise your head", mobilize the power of the blood tip and make people feel refreshed, the "three styles" use "back pull" and "hanging shoulders". At the same time, the upper limbs are "three promotions" because the shoulders and arms are pulled through the elbows and hands.

4. "Holding the tiger's head" is to learn that "the tiger has not pounced on the food, but has already held it", which is the skill of accumulating strength. "Boxing Classics" says, "The elbow never leaves the rib, the hand is not eccentric, and the person who comes out of the hole is close at hand", which is also the essence of the technique of "holding the head and tiger". Standing on the "three-posture" pile, the fist hits from the chin and the palm falls flush with the heart. Because the elbow falls and shoulders sink, the hand is not centrifugal, and the elbow does not leave the rib, which is the concrete embodiment of the technique of "holding the head with the tiger".

(3) "Five clips"

The sages of Xingyiquan often say that if you stand well in the three-body structure, you will stand out from all directions. In fact, the "five-clip" method is the "eight-sided power", which is also the real power we pursue.

1, chin-neck clip: make the abdomen dull, thick and smooth, arouse the internal vitality of the human body, benefit the top of the head, make the hair start and the blood vessels rotate quickly.

2. Double-arm clamp: The two arms are bound into a whole through the elbow sinking of the big and small arms and the clamping of the two arms, and at the same time, the two arms support the ground, which is the length of Xi, and the whole body is full of strength.

3. Two-legged clamp: the first three and the last seven of Xingyiquan three-body are unique in the "clamping strength" of knee and hip. When twisting the waist, smooth the back hip, so that the two hips are in a line, so that the back knee is buckled and the knee tip is forward, reflecting a "clamping force"; The front and rear calves are sandwiched in the middle, which embodies a kind of "shearing force". The combination of the two forces makes the "clamping force" of the leg successful. The "clamping" force of legs plays a decisive role in Gong Zhuang's skill of form and meaning and lower limbs.

4. Arm-leg clamp: The relative parts of upper limb and lower limb (hand and foot, elbow and knee, shoulder and hip) form external triple strength through the mutual clamp of upper limb sinking, elbow lowering and inner wrapping, the clamping and shearing force of lower limb pushing forward and backward, and the torsion of abdomen waist and hip. This intentional exercise will make the strength of the upper and lower limbs correct, and it will be strong when it is released outward, achieving "up and down fit".

5. Arm and body clamping: The outstretched palm restores the force of finger pushing forward, and the arm is clamped backward to stabilize the force of sinking shoulders and hanging elbows. "Boxing Classics" says: "The elbow is not separated from the tendon, the hand is not eccentric, and the person who comes out of the hole holds it tightly, and the hands and feet are together." It is the best explanation for the clamping of forearm and body. The back arm and body clamp will give full play to the strength of the forearm. "Boxing Classics" says: "The first hand hits people, the second hand is powerful", and "hitting one yang with one yin" is the truth.

(4) "Static and dynamic"

The whole process from the rodless posture to the three-body posture is a combination of "static and dynamic" and promotes each other. "Silence is the noumenon, and motion is the function", which is the main thread of the whole process, and lays a good foundation for practicing appearance and pursuing "motion" in action. With a solid foundation, we must further pursue "moving in silence", which is what our ancestors often said. That is, the training of "mind", the inner cultivation of "spirit" and "qi" and the cultivation of "inner strength"; And then achieve the superb position of meaning as power.

"Boxing Classics" said: "The movement in stillness is true, and the stillness in movement is true." These are the experiences and understandings of our ancestors in the process of practicing three-body practice. While honing your movements at ordinary times, you should pursue "moving in silence" and "moving in silence". Only in this way can we know its essence and understand its significance, and achieve the magical effects of "moistening things quietly and naturally" and "not complacent and touching"

(5) "Four Tips"

The "four tips" of Xingyiquan means that human hair is the tip of blood, tongue is the tip of meat, fingernails and toenails are the tips of tendons, and teeth are the tips of bones. If the yogi can start the "four strokes", his temperament and demeanor will suddenly change, and he will feel energetic, courageous and daunting. "Startling up the Four Pointes" is actually "feeling and doing what God does", mainly to give play to the inner spirit.

When practicing Gong Zhuang, some people only practice appearances, but don't pay attention to inner meaning and static movement. They are always bored, prone to distractions, flustered and difficult to last. If the "four tips" start is combined with external movements, the momentum will naturally multiply and you will be very calm.