A Rough Insight on Pile Standing from "The True Book of Neigong

●? Can the knee feel strong force on all sides?

? ●? Is there a strong force in the crotch to break the horizontal force outward?

? ●? Is the hips firm and stable?

? ●? Does the chest feel lifted and the shoulders feel pressed?

? ●? Is there a convergence of the chest even though it is out?

? ●? Is the dorsum like a fish with gills, open and stretched, tight and elastic and convergent?

? ●? Have you found the strength of the horizontal to support the vertical, stretching and pulling strength?

? ●? The five qi towards the yuan of the natural breathing realized ......

The above questions, interlinked, integrated, the more he studied the realization, the more cautious, delayed pen into an article, lest hanging a leakage of ten thousand and bring deviation to the fellow practitioners. I'm grateful for your trust and the support of various destinies, and at present I feel that I have a clear understanding of the General Theory of Internal Medicine, the Internal Medicine Scriptures, and the Naga Scriptures, and I am practicing the effect of adjusting the shape of the day to day, so I am going to organize my own stage of the research results into an article for the criticism of the friends of all parties.

Preparatory movements: most people are usually used to stand outside the eight, beginner stakes, you can take the outside of the feet slightly parallel, toes slightly inward buckle inside the eight standing method, so that it is easy to find the back of the leg tendon feeling of force. If you are used to standing with your feet parallel, you can also stand with your feet parallel and shoulder width apart. Age has been high or feel parallel, slightly inside eight standing knee twisted pile friends, can be outside eight standing. The foot shape varies from person to person, in order to relax and comfortable to the degree.

The specific steps of adjusting the shape are carried out in the following six steps:

Movement Interpretation

The True Book of Internal Martial Arts says: "The crotch is the inner crotch. The crotch is the inner crotch and the outer crotch. The inner thigh is the crotch and the outer thigh is the crotch.

The above movement is called "rounding the crotch to firm the crotch" in Nei Gong Zhen Jing, which means "people know about firming the crotch, but they do not know that the trick to firm the crotch is to round the crotch, and to break the crotch outwardly with great force. Please note: "Striving the crotch outward with all one's might" is a result! The first action to be done is to round the crotch, that is to say, the root of the thigh is first converged inward! After the subsequent movements of "forcing the crotch to strengthen the knee" (Song's Xingyi "Four Classic of Internal Martial Arts" changes "forcing the crotch to strengthen the knee" to "forcing the buttocks to strengthen the knee", which is easier to understand) and "lifting the chest and lowering the waist" are put in place, then naturally, "the crotch will struggle to go outward" will be formed.

The rounded crotch is especially critical, and it is an important starting point for a solid body! Perhaps if you pay attention to this one movement, the stance and even the footwork will be completely different. Many people, including myself, used to focus on "the crotch is trying to break outward". I didn't realize that the prerequisite for "crotch struggling outward" is that the root of the thigh closes inward and rounds the crotch inward, and only then does the result of struggling outward come about. Otherwise, where does the struggle come from?

Why should the crotch be pushed back? There is a motto in the "True Classic of Internal Medicine" called "Crotch Deep and Hidden", which means "the front yin is extremely shrunken backward, naturally deep and hidden".

Why do you need to push towards the heel after rounding the crotch? Because of the "Internal Medicine Classic" also said: "in terms of a leg, from the inner hip to the soles of the feet vertical force. This vertical force is a sign that the body shape is in place, but you can also adjust your body shape accordingly. The book should be read and used in a live way.

"Na Gua Jing" said: "crotch and crotch take the image in the Dui, Dui Gua inside just outside the soft, soft belly image, just stock image. So the groin, the abdomen must remain relaxed, the inner crotch to the soles of the big tendons pulled up, which is in line with the meaning of the trigrams.

Interpretation of the action

This action is called "forcing the crotch to firm the knee" in the Nei Gong Zhen Jing, and the original text is "people know that firming the knee but do not know the knack of firming the knee, care about forcing the crotch, will be the two buttocks extremely hard to stick to also".

The lower part of the hips is tucked in towards the center of the valley, and with the rounded crotch in front and the thighs converging inward, a tightening force is formed in the outer hips. In this way, the crotch is tightened like a bucket, which realizes a firm and stable crotch. Therefore, the various action elements of the "True Classic of Inner Strength" are matched and chained to each other.

The first two movements basically lock the pubic symphysis triangle in the front and the sacro-skeletal triangle in the back, and both of these "triangles" use their strength toward the heel, which is similar to the theory of yoga and the fascial chain. When you see this, you will be able to admire the old people, because there is no modern observation equipment in the past.

Action Explanation

The knee and the foot, these two parts of the body are also particularly important, and it is easier to understand them by combining the "Nei Gong Jing" and the "Na Gua Jing".

The above action is called "Knee Bending and Stretching" in the Nei Gong Zhen Jing, the original text is "The knee is a work of the outer curvature and the inner straightness, which means that although it is curved, it must be stretched out with the intention".

"Na Gua Jing" said: "foot and knee law in the Kun, take its calm and thick load". Also said: "knee for use, there are four sides vigorously. The two outer tiger's eye inward, the two inner tiger's eye is also very strong outward, the committee of the two major tendons to straight, the two cover the bone again to bend, the four sides of the intersection of the body's strength, a twist outward, the spring of the gas from the permeability of carry on.

We have already found the strength of the "two external tiger's eyes inward and the two internal tiger's eyes outward" in the previous "round crotch" and "forcing the buttocks". The focus of the current step is that the knees are slightly loose, and then the body's strength "don't" to the soles of the feet, the soles of the feet naturally stick to the ground, and at the same time the weight of the body through the soles of the feet upward rebound, the body like stretching like stretching upward, to realize the "knee bend and stretch" of the stretching. This feeling is very important, because in this way, the soles of the feet rooted in the ground, the body of the bones rise and fall, like a big tree, the root is rooted in the ground, the whole body can be relaxed, a little bit of the wind swinging willow feeling, which is just as the "Na Gua Jing" said: "such as the wind shaking the tree, shaking its roots but can not move the roots also.

After talking about the knee, say foot.

Refining step, according to the "Na Gua Jing" is "refining, such as the glue of the sticky things. A stick is unbreakable; like the fire of gold, a close is not open". Through the knee slightly forward top, the body weight "don't" to the soles of the feet, the feet will be stable, you kick it, will not move, even in the high-speed railroad, subway station, can be as stable as Mount Taishan. This is also the "Na Gua Jing" said: the earth is Kun, foot for the lower hexagrams, virtue, to be stable in order to carry the weight of the whole body. This also realizes the "foot firm and stable". Therefore, there is a specific way to realize and realize the "firm and stable feet".

By "rounding the crotch" to drive the knee inward, "forcing the buttocks" to drive the knee outward, the knee slightly forward, and the big tendon at the back of the leg to be straight, the ten toes of the foot naturally grasp the ground, and the two big toes behind the palms of the feet can be realized to be carried to the ground, and the Yongquan naturally contains the empty space, and the outside of the heel and the big toes of the feet can naturally form a balancing force in a relative direction. We used to say in the group "screw the heel", from the outside of the foot to the big toe to form a yin and yang fish force structure, can also be vaguely shaped.

Well, after doing "forcing the crotch to strengthen the knee" and "rounding the crotch to strengthen the crotch", the knee is curved and stretched out, the crotch is deep and hidden, and the foot is firm and stable, so the lower plate is solid. As a matter of fact, you can experience the same feeling after doing the above movements as the movement "It looks like peeing but not peeing" that we published in our previous issue. This shows that the practitioner who made this statement has made the effort and really experienced it. At the same time, it reminds us that we have to understand the essentials of the movements systematically from the root, from the source, and according to the classics. If we don't look for the root and the source, then we can only listen to what others say, and we don't know whether what they say is right or not. But when we understand these movement essentials from the root, we can also express them in our own words.

In the round crotch, the root of the thigh pushed back, there is still an upper body slightly forward leaning, we will solve it in a while.

Interpretation of the movement

The original text of this movement in the Nei Gong Zhen Jing reads, "Lift the chin bone upward with force, and the head will naturally be upright. It also implements the requirement that the head be lifted up. The Na Gua Jing says: "The top of the head is in the Qian, and it is pure and robust.

On the important role of the head, "Nei Gong Jing" general theory is very good: "What is the program of the tendon essence of strength? It is said that the head is also. The head is the meeting of the yang, the program of the body, such as things have a handle, things have a beginning. The handle is not correct, things are not wrapped, specializing in the hope that after the etc.? Therefore, the head of the use, want to lift up, do not want to pile up down, want to be born with God, should not be disheveled gas, a body of tendons, although not in the head, but the head has not been on the tendons of the loss of the essence of strength.

Explanation of the movement

This movement is called "lifting the chest and lowering the waist" in the Nei Gong Zhen Jing (内功真經). The original text is "people all know that the lower back is enough, but do not know that the trick of the lower back is to lift the chest, lift the chest with force". If some people have a particularly large waist, you can imagine that the heart fossa is inward and downward, and the tailbone is upward and forward, and the two are sucked together like a suction stone, so that the waist is straightened out. Then, you can do the action of closing the jaw and advancing the chest.

When we did "Crotch Deep and Hidden" earlier, we left a small tail with the body slightly tilted forward. Now, when you advance your chest, you will feel that your tailbone is turned forward and upward, which is in line with what is stated in the True Book of Internal Martial Arts, which says, "The end of the tailbone is turned upward with force. The power of the chest advancement passes through the tailbone and "don't" go to the soles of the feet. The chest advancement and the tailbone pulling down form a pair of balancing forces, and the body that is slightly leaning forward is straightened out.

The two shoulder blades are attached to each other, which is the first step of "Turning the Bucket by Attaching the Back" in the True Book of Nei Gong, so that the chest has a feeling of coming out in front of the body. In this open structure, when you do the movement of advancing the chest, it is easy to experience "lifting the chest and lowering the waist". The chest must be lifted up, and it is almost enough to feel the tightness behind the shoulders.

The "one carry, one lean, one press" that we mentioned in the group before is that when you advance your chest, it is like someone is carrying your jacket collar, and then you will instinctively duck back, and then you will look for the coccyx and heel from the root of the tongue and press down. You can also realize this by combining the two together. Finding the tailbone and heel from the root of the tongue is the secret of Mr. Li Guangjun, a famous Taiji master. You can combine this with the study of "The True Book of Inner Strength" to realize that the explorations and experiences of our predecessors are invaluable.

Sixth step, both hands naturally down, thumbs against the trouser seam line, in the two shoulder blades slightly inward at the same time, the hand little finger side of the wrist on the high bone slightly forward to turn a little on it. This pile form is Wuji style.

Interpretation of movements

The last step is particularly important, and is the key to realizing the "chest out and closed," "rib opening and opening," "pressing the shoulder to refine the step," and is also an important move to open up the path of qi and breathe naturally, which is to "stick to the back to turn the bucket. The original text of "Nei Gong Zhen Jing": "two back bones extremely close to the intention of its strength from the shoulders and out to the six viscera points outward, to the bucket bone and back.

We will not be able to do this action, because we have not studied the action of the essentials of the "six internal organs points", "bucket bone" where. The "six internal organs point" is the side of the forearm against the little finger, "bucket bone" is the little finger side of the wrist on the high bone (as shown in the picture above).

The two shoulder blades to the center at the same time, the bucket bone slightly turned forward. Be sure to pay attention: these two movements should be done at the same time! The combined effect of the two forces is threefold:

One is that the top of the shoulder is pressed downward, which, together with the foot refining step formed by the "knee bending and stretching" in front of it, constitutes the "press shoulder to refine the step". Some piles of friends, according to this can really feel the "inner work of the real scripture" said that the strength from the shoulder well through to the spring.

Secondly, you can realize that the ribs are pulled out to the sides and the back is pulled out horizontally. This action is also particularly important, which forms the "rib opening and opening", and lays the foundation of the form for the "five qi toward the source", which is equivalent to opening up the path of qi.

Third, you can experience the feeling of standing up and slightly closing inside the forehead. Earlier, we said that the two shoulder blades are slightly inwardly affixed, realizing the chest out; after turning the bucket, there is a slightly closed feeling in the front chest, which realizes the "chest out and closed" said by the "True Classic of Internal Medicine".

A lot of people don't understand how to hold the chest and pull the back. In fact, through the above "sticking the back to turn the bucket", the chest first comes out and then closes slightly, and the back also pulls open horizontally, which is the feeling. You can experience the feeling of the front chest and back through the two hand shapes in the photo below, which will help you to understand the key points of this movement.

Here, we analyze the three parts of the chest, dorsal and shoulder:

"Na Gua Jing" says that the chest is Burgundy Gua, which means mountain, close to the sky, and close to the pro-air; and belongs to the earth, the air is easy to float, so the mountain town. The main point is "chest out and closed, in particular:" out of the chest in order to foot the body's power, although the chest out of the intention of convergence, the style of the real trick, can not not know the person also.

"Na Gua Jing" said, coercion gathered in the image of Zhen, Zhen is also moving, thunder. Heaven and earth and yin and yang intersect, then the thunder and rain and everything is born, the human body and the lower body together, then the blood and gas through the real power out, this is the same reason. The coercion of the concordance, such as a fish with gills, an open and a close, the gas has a lift carry forward. The coercion of the opening and closing, that is, the breath of the gas borrowed, in and out of the week, can not be reversed and disorganized.

"Nei Gong Jing" of the "General" is so coercive: "the use of the rib, the importance of two, said the open stretch, tight bullet convergence, get the trick, the central part of the wonderful idea of the half carried out. Through the "stick to the back to turn the bucket", "chest out and closed" and "rib open and open", when breathing, there will indeed be "open and stretch, tight bullet convergence" feeling, and the gas can only go in the direction of the two ribs, which is naturally formed, not caused by deliberate breathing.

"Na Gua Jing" said, shoulder back image in the Xun, Xun Gua outside although strong, but the internal real Xun Shun also. The "General Theory" of the "Nei Gong Zhen Jing" says: "Shoulder and dorsum is the pivot of the tendon essence, shoulder for the arm of this. For example, if there is a door to a room or a country, and the door is not open, there is no way to come in or out. Therefore, the shoulder for the use of also, the importance of eight, said through, through, through, stick, loose, sweat, together, firm".

On the five qi toward the yuan. To a certain extent, the previous body forms are preparations for breathing, for the five qi toward the yuan. When the body shape is in place, the stretching and pulling of the tendons, and the posture of the qi on its own are naturally formed, and the five qi are naturally directed towards the Yuan. On the other hand, the prerequisite for the five qi to move towards the origin is to stretch the tendons and pull out the force, and to have the body shape in place. The second part of the analysis, we will understand.

The "Nei Gong Zhen Jing" says this about the five qi, "Suck the essence of heaven and earth into the dantian, and transport the real qi of the dantian from the two armpits to rise to the top. Rising gas from the Yu mouth down in the dantian, this one gas towards the yuan; transporting the dantian gas from the crotch down in the dantian soles, down the gas from the bottom of the foot, that is, there is a gas from the outside crotch rose in the dantian, around the total of the two gas towards the yuan; transporting the dantian gas from the bottom of the back of the dantian left and right together, the two gas towards the yuan, the total * * * five gas towards the yuan also".

Through the previous action, we can realize that the whole two ribs are horizontally open, chest out and have the intention of convergence, in this way, when breathing, the gas will naturally go to the two ribs, which is completely in line with the "Nei Gong Zhen Jing", "rise from the two ribs to rise, so we must be extremely open, upward, naturally, to get the hole". Please note that the inhalation and opening of the two ribs at this time is a natural effect of the body in place, and there is absolutely no need to use intent to guide it. This is equivalent to a water channel, the water can only flow along the water channel.

So why is it that when you inhale, your own qi descends from the mouth of the Yu; why is it that when you inhale and descend to the soles of the feet, your own qi rises to the dantian when you come down; why is it that Song's Formal Intelligence's "Four Classic of Internal Martial Arts" has changed the last two qi of the "Classic of Internal Martial Arts" from "from the bottom of the back to the dantian" to "transporting the real qi from the back of the arms, and then from the six internal organs to the dantian"?

If we don't study the Nei Gong Jing as a whole and systematically, and with the help of the Western fascia theory, we really can't fully understand and grasp the five qi Chao Yuan, and the difference between a little bit of difference may be a thousand miles of fallacy.

We all notice that the direction of the gas is the same as the direction of the essence of the tendons. "The fascia from the shoulder blade to the hand is pulled open, so the fourth and fifth chi can go from the inside of the arm to the hand when one inhales. Therefore, the modification of Song's Xingyi "Four Scriptures of Neigong" about the fourth and fifth qi is justified.

"Neigong true classic" general theory there is a sentence to the title: "want to raise the gas must be switched on and off in order to comply with its gas, but not however, the person's off orifices are all acquired for the turbid gas veto blocking all carry on. Even if you want to raise the gas can be obtained, must be stretched and pulled to pass, and then the real gas by itself. Briefly summarized, that is, "stretching and pulling the force, the real gas by itself. Therefore, the crotch to the heel of the force, stick to the back to turn the bucket, are very important movements.

Now we are clear: the qi goes through the fascia, and the line that the qi goes through is actually the line that stretches the tendons and pulls out the force. So why is it possible for the qi to return to itself after it has gone out? This is a major issue of natural breathing or intentional guidance.

My understanding is that, under the premise of stretching the tendons and pulling the force, the tendons and veins are pulled open, the gas in the body is like a water capsule, because the ribs are open and open, and the chest is closed and closed, and the gas can only go to the two ribs when you inhale, which is just like stabbing the water capsule with a punch, and then the punch goes down, and the water is not dispersed and goes away? At the same time, does it automatically come back to some water, forming pressure at the place where you punch? This is very easy to understand. In the same way, you inhale, gas automatically open the two ribs, due to pressure and stretching and pulling force, gas line fascia, gas automatically to the soles of the feet, hands and back to the bottom, and at the same time automatically return to the dantian.

In the inhalation, the gas automatically to the two ribs, you top the navel, if the inside is tight, top not moving, this means that the dantian gas has been gathered. The location of the dantian, in the navel to the fate of the line before the seven after three places. Then when you exhale, you can descend from the dantian to the sea of qi, which is called "qi down in the sea, light gathered in the heart of heaven". There is also a saying in "The True Book of Neigong": "Although the qi enters the dantian, when you use your mind, you must keep in mind that the real qi sinks to the bottom of the situation, which is only marvelous". So, it is possible to sink the gas to the spring when you breathe out.

Let's summarize: "After the ribs are open and open," "the chest is out and closed," and the stretching and pulling are in place, you just have to keep breathing naturally. When you inhale, the gas can only go up along the two ribs and automatically go to the soles of the feet, the bottom of the back (in order to minimize the use of intention, the primary stage can not pay attention to the gas to go to the head); when you exhale, the gas from the dantian automatically down to the sea or Yongquan.

Standing stakes to close the work: inhale, the gas from the dantian to the throat, palms facing up, open on both sides of the body, slowly upward, in the big arm and the ground is almost flush, the two hands inward, palms down. When you exhale, the five fingers of both hands are opposite each other, and slowly stroke the gas down against the body, sinking to the Yongquan. Repeat this three times.

Please note: All the actions in this article, a little bit of fun on the line, please do not have obvious shape changes, and do not force.

Remarks: Chinese traditional culture has a long history, profound, internal work as part of traditional culture, the predecessors left us a rich treasure. Foreign yoga, Pilates, fascia and other schools are in-depth study of human physiological structure and exercise health methods, many results and the motherland's traditional internal martial arts has been highly compatible. For example, the Pilates movement suggests that the correct posture is to keep the abdomen and back focusing on the proper strength so that the muscles can support the spine. Breathing calls for inhaling during forceful movements (when your abdomen is in extension) and exhaling during tightening of the abdomen. These words are so similar to how we open our ribs and open them, and inhale to open both ribs!

It is the responsibility of every practitioner of internal martial arts to learn from these research results, and to grasp the treasure of internal martial arts left behind by our predecessors to be excavated and developed. Welcome all walks of life of insight and fellow participants in the Taoist friends hand in hand, *** with the research, realization, and promote the internal martial arts for the benefit of more people with destiny.