Xingyiquan Questions

Almost every school of Chinese martial arts has its own stakework exercises. Stake work is the foundation of martial arts. There is a proverb that says: "If you want to learn boxing, you should first stand on the stakes". Xingyiquan attaches particular importance to staking, and some Xingyiquan practitioners say, "If you want to learn Xingyiquan, you should first stand on a stake for three years." Xingyiquan attaches more importance to staking than other styles of boxing.

Stake practice in Xingyiquan has the effect of "building its foundation and strengthening its body". That is to say, the role of laying a foundation to strengthen the body. Through the pile work practice, first learn and master the requirements and essentials of Xingyiquan for all parts of the body. Such as the top of the head, chest, shoulder sinking, elbow drop and so on. First have a perceptual understanding, through continuous practice, gradually deepen understanding. Secondly, through pile work practice, the strength of the lower limbs and the ligaments of the knee joints can be strengthened and enlarged. Thirdly, through the practice of Pile Gong, the practitioner can realize and master the structure of Pile Gong and the requirements and essentials of body postures. By standing for a long time and keeping the postures still, the practitioner's proprioceptive ability can be improved. Through the teacher's adjustment and self-adjustment, the practitioner can gradually establish the correct posture stereotype. It lays a solid foundation for future learning of movements and techniques. Fourthly, practicing Piling Gong is good for regulating the central nervous system, concentrating the mind, eliminating distractions, and focusing all the attention to the practice of Piling Gong. Pay attention to the relaxation of the whole body and strengthen the regulation of breathing. This kind of practice is conducive to promoting blood circulation, strengthening metabolism, harmonizing qi and blood, improving resistance to diseases and achieving longevity. At the same time, it is also a good way to improve the health of the hill. Luang Kaoshi Ji iliac security Α?

Shape boxing stakes include: Hunyuan pile, Ziwu pile that is the three-body style piles, descending dragon piles, vuohu piles, five-fisted piles, smashing piles, and so on. Each pile method has its different role, different posture, different intention, and achieve different purposes. Certain stakes serve certain purposes. These piles are summarized by the predecessors of Xingyiquan after a long period of practice. They are effective for practicing Xingyiquan techniques, long work, and nurturing work. Although these piles have different focuses, different postures and different functions, they are all centered around the three-body posture. However, they are all centered around the core stance of the Three Body Posture and are complementary to each other. This is my experience of practicing for many years.

The boxing proverb says: "Practice boxing without practicing, to old age is empty." This practicing kung fu is the kung fu of body nourishment and fitness. It also contains the basic skills of martial arts, if you do not practice boxing to train your body well, no good body, what kind of skills are empty, are useless. Therefore, boxing must be nurtured by kung fu, and kung fu must be revealed by boxing. This is the relationship between practicing and nourishing, they are complementary to each other, promote each other, each other's relationship.

Here are a few piles of my practice experience, introduced to you, and look forward to colleagues criticized and corrected.

The first section of the Hunyuan pile

Hunyuan two words also known as "mixed yuan". It is said that when heaven and earth first opened. "The Mixed Yuan is a record of the time before the Chaos, the beginning of the Yuan Qi." Martial artists use the term "Hunyuan" in boxing, taking the meaning of "mixing heaven and earth, with infinite changes". The Hunyuan Pile Method has been absorbed and quoted by various martial arts schools as the basic pile method for beginners, and also as the pile method for body nourishment and internal gong cultivation.

The Hunyuan Pile of Xingyiquan is a training of standing piles, which achieves the following in the primary stage: concentrating the mind, eliminating distractions, loosening the tendons and bones, and regulating the breathing. The intermediate stage is: to lead the gas with the intention, dredge the meridians and channels, and flow through the whole body with the gas. The advanced stage is: to cultivate the body, the unity of heaven and man. With the intention of experiencing the internal qi of the human body and the external atmosphere to communicate and integrate with each other. The main purpose of the Hunyuan Pile in the primary stage is to get rid of distracting thoughts and concentrate on practicing. Tether the intention horse, lock the mind ape. The only way to relax the whole body is to relax the whole body so that the qi and blood can flow more easily, which is conducive to the health of the body and mind.

(1) The specific practice of Hunyuan Pile is as follows:

1. Stand in the upright position and take three deep breaths. Figure (1)

2. Take a step to the left with the left foot horizontally, the two feet parallel to each other and the distance between the two feet is as wide as the shoulder. The center of gravity is between the two feet. Move slowly and in tune with your breathing, inhaling as you open the step and exhaling as you drop the step. Figure (2)

3. Raise both hands forward and upward slowly, with the hearts of the hands lined up against each other, the fingers separated, and the arms naturally curved. When lifting up and shoulder height, the two hands with palm fingers relative to each other, to the chest embraced into a circle, the two elbows slightly curved, two palms to the chest, loose shoulders, heavy elbows, chest slightly contained, head slightly top, two arms as holding a large balloon in front of the chest, two elbows sunk lower than the shoulders; at the same time, the two legs knees slightly curved, loose crotch and sit on the waist, so that the body's center of gravity slightly down. Eyes flat in front. This posture remains unchanged, exclude distractions, pay attention to breathing, closed mouth with the nose to breathe. Breathing should be slow, deep, long and even. The length of the practice depends on your physical strength and condition. Figure (3)

4. The closing action is the opposite of the action (2), the first idea is to give a signal, I want to close, I want to end the practice of the Hunyuan pile method. Then the center of gravity of the body to the right, the left foot to the right foot back and together, while the two legs stand straight into a positive posture. At the same time with the leg action, the two hands naturally fall to the sides of the body, palm pointing down, head slightly on top, eyes forward flat. After the completion of the action, three deep breaths, silence for one or two minutes.

(2) Hunyuan pile action and notes:

1. Hunyuan pile is the main key: the body is loose, the intention of the quiet, regulating the three aspects. Not only is the Hunyuan pile so, a variety of other piles are such requirements, these three aspects are all pile practice **** the same requirements. That is, like qigong said three adjustments: body, mind, breath. This is the foundation of pile work. Body relaxation is to relax all parts of the body, not to make any part of the stiffness, the key to body relaxation is in the joints, to make the joints in the normal physiological position, body relaxation is conducive to the flow of qi and blood. The key to body relaxation is at the joints, so that the joints are in their normal physiological positions. Body relaxation is conducive to the flow of qi and blood. To forget the static is to take back the body and mind and concentrate on practicing qigong, replacing one thought with ten thousand thoughts, so that the brain's thinking activities are focused on one point. When standing on the Hunyuan Pile, you should first focus your attention on breathing. Breath regulation is to regulate one's own breathing. The breathing movement that you usually don't pay attention to is consciously regulated. Make your breathing movement slow, even and deep.

2. The Hunyuan Pile requires the head to be slightly upturned and the forehead slightly closed. Keep straight. Shoulders loose sinking, chest slightly contained, two arms slightly curved in front of the body to hold together into a circle, two elbows slightly open down, two wrist slightly curved, two hands, five fingers apart, to be natural, thumb slightly upward top, two palms contained slightly curved. The waist should be erect and straight, the hips slightly retracted, the hips loose and the knees bent, the knees bent about one hundred and sixty degrees or so. Do not be too curved or too straight, curved is laborious, not easy to adjust the qi, can not last, straight is stiff. In short, the pile method after standing, to feel comfortable, smooth for all departments.

(3) Hunyuan pile practice steps:

1. First of all, the requirements of the correct shape body pine: is the posture to be correct, the body parts according to the requirements of the action adjusted to the correct position. Correct shape. The correct shape is the first condition, the shape is not correct, the gas is not smooth. The body is loose is the relaxation of all parts of the body to achieve a comfortable and smooth.

2. Secondly, we need to concentrate on one. Concentration is to exclude distractions, concentration. Keeping one is to replace all thoughts with one thought.

3. Intentionally guided breathing, that is, with the intention of guiding the breath, so that the usual natural breathing with the intention of guiding the slow, even, deep and long. The idea of guidance is throughout the entire practice. From the beginning of the positive form of the body pine and concentrate on guarding one, to the intention to guide the breathing movement, are under the guidance of the idea of activity. This is one of the most significant features of Xingyiquan.

Section 2: The Three Body Pile

The Xingyiquan Three Body Pile is also known as the Ziwu Pile or the Sancai Pile in the folk tradition. The terms San Cai and Zi Wu are terms that have been cited by various schools in ancient

generational traditional culture, and both have different pointers, different definitions, and different connotations. Zi Wu generally refers to time. There is the term Zi Shi (子時), and Wu Shi (午时). In the Jindan Da Cheng Jie, the question was asked, "What is Zi Wu?" Answer: "Zi Wu is the center of heaven and earth, in the sky is said to be the sun and the moon, in the people for the heart and kidney, in the time for the Zi Wu, in the trigrams for the kanli, in the direction of the north and south." In the "three yuan meeting" in the son for the first of the yang, afternoon for the first of the yin, zi wu for the first of the yin and yang. The book says: "Zi for the first of the six yang, in order to be the winter solstice, so when sitting quietly and concentrate, get rid of all the worries, a thought in the rules, the silent adjustment of its interest and runes waiting for the ...... . Afternoon is the first of the six yin, in response to the summer solstice, so before the noon meditation and concentration, to be the yang pole yin born at the time, the heart of the natural a yin gas down ...... ." Three talents also have a variety of explanations: (1) three talents refers to heaven, earth, people. There are genius, earth talent, talent said. (2) "Zhouyi" "XuanTian way, said the Yin and Yang, XuanDi way, said the soft and rigid, XuanPeople way, said the benevolence and righteousness, DongSanCai and for the, so easy to six paintings into the hexagrams". (3) medical three talent refers to the body, God, gas. Pulse of the book: "gas, God's house, the body, the gas of the house. God is unified in the heart, gas sinks in the kidneys, form is unified in the head, form and gas intersect and God is in the center, the way of the three talents." Martial arts master Sun Lutang said, "The three talents, head, hands, feet, that is, the top, the middle and the bottom." He was borrowing San Cai to compare the head, hand and foot of the human body. And extend its meaning to boxing: upper disk, middle disk, lower disk. I think this interpretation and understanding is more correct and reasonable. However, some people explain the three bodies as: solid, liquid, gas, although it can also be a strong pull some reason, but I think this understanding of the three bodies is not Xingyiquan predecessors of the sages to establish the name of the first table, is the imposition and development of the descendants.

Three body potential pile, meridian pile, three talent pile. These three names are different, in fact, are a pile of the same posture, just called differently. Just emphasize the different sides only. Three body or emphasized the shape, head, hands and feet, upper middle and lower. Meridian pile is to emphasize the important position and importance of this pile method in Xingyiquan, it is the foundation of the foundation, is the "mother of the mother fist". Jiang Keqiao said that Wu Xing Quan is the mother fist of Xingyi Quan; San Cai Pile is its internal meaning, not only posture, but more importantly, it is a kind of Kung Fu, and the internal meaning of Pile Kung Fu is very rich, containing both methods and ideas. The three bodies are the means of expression, the three talents are the guiding principles, and the ziwu is the important position.

Shape Idea Boxing in all regions, all schools and streams of the three-body posture pile work as the most important basic pile method for the beginner's introduction. In the basic structure of the three-body style, action posture and action, as well as the function of the pile method, each region and each school are basically the same. However, due to the difference of the regional schools, the difference of the master system, and the different understanding of the old manuals and the different experience of personal practice, so the same three-body posture piles have different ways of standing, which is normal and in line with the law of each view. This is like a tree can not grow exactly the same two leaves; a teacher to teach ten students, because each student's height, fat and thin, temperament, personality and hobbies, culture and knowledge level, practice experience are different. Ten disciples can not be practiced out of the same thing.

(a) the three body potential pile of the specific standing method:

1. upright posture stand, facing the direction of the potential. The same figure (1)

2. Two feet do not move, both hands from the body to the left and right slowly upward, two arms should be natural, do not use force to straighten the two palms upward, lifted to the level of the shoulders, the two arms bend the elbows, so that the two palms to the front of the close, the two palms of the fingers relative to each other, the heart of the palm downward. Figure (4)

3. Bend the legs and squat down slightly, at the same time, press the palms down to the front of the small knees, the head slightly up. Figure (5)

4. Grasp both hands in front of the abdomen into a fist and turn it over so that the center of the fist is upward, the left fist does not move, and the right fist drills forward from the abdomen upward through the heart socket, and the little finger of the right fist is turned upward to be at the same level as the nose. Figure (6)

5. The left foot goes further forward, the right foot does not move, the distance between the two feet is about the length of one's calf, most of the weight is on the right foot, and the weight distribution is about the front three and the back seven; at the same time, the left fist drills forward from the lower abdomen upward through the heart's socket to the right arm at the elbow, and drills forward in the right arm, with the center of the fist upward. When the left fist meets the right fist, the two fists turn into palms and rotate internally, the left palm splits forward, the left arm is slightly flexed, the left palm is diagonally forward and downward, the left wrist is slightly collapsed, and the palm fingers are at the same height as the nose. At the same time, the right palm is pulled back to the abdomen, palm down. The head goes upward and the eyes look forward. Figure (7)

This is the left three-body posture. If you stand in the right three-body posture, in action 4, the left fist drills out, and in action 5, the right foot steps up, the right palm splits out, and the other actions are exactly the same.

(2) three body potential pile of the various requirements and essentials.

The movement process of Xingyiquan's three-body posture is also the movement of each line of the Five Elements Boxing, and also the starting movement of each set of Xingyiquan. Regardless of practicing any movement, the starting point is from the left three body potential, this point should be noted. Therefore, must be practiced according to the rules.

The three body posture pile method is divided into three kinds of upper plate, middle plate, lower plate. The distance between the two feet of the upper plate is the distance between the length of the two feet of the person. The center disk pile method is to my two and a half feet long distance. The lower disk is to my three feet long distance.

1. The position of the two feet should be on both sides of a straight line. The front toes are slightly inward buckled about 15 degrees or so. The right toe is angled forward, directly in front to no more than forty-five degrees is appropriate. The two sides of a straight line are the toes of the front foot and the heel of the back foot on either side of a straight line. Can not be in the same straight line, not to mention twisted twist, that is not stable and does not meet the requirements. This ground area increased, favorable stability.

2. The bending angle of the legs: the front leg is slightly out, the front knee of the heavy line to not exceed the heel of the front foot. The angle between the thigh and calf of the front leg is about 150 degrees. The back leg bends more, and most of the body weight is on the back leg. The size of the distance between the two feet and the size of the angle of the bend of the back leg are directly related to the height of the stance posture. The angle between the calf and thigh of the back leg is between 120-135 degrees. (Measured from the back of the leg) The most critical point of the back leg is the angle between the back calf and the ground, which is the most important angle, and this angle should be minimized as much as possible. Due to the physiological structure, the dorsiflexion of the foot can only be about 50 degrees. The reduction of this angle is conducive to the stirrup force of the rear leg. Although, some books say: "the back knee weight line does not exceed the toes," I think it is not scientific, and it is also incorrect, that stance posture is too high, almost two legs upright or center of gravity shifted back all in the back leg. The knee of the back leg should exceed the toe of the back foot, and how much should depend on the height of the posture. High posture exceeds less, short posture exceeds more. The general principle about the angle of the rear leg is how to best utilize the stirrup power of the rear leg, start fast and stand firmly. The stirrup power is the key, just as the old boxing manual says: "The message is all based on the rear foot stirrup." The speed of the human body's forward displacement and the size of the step is directly proportional to the stirrup force of the hind legs. In order to give full play to the stirrup power of the rear leg, the angle of the rear leg must be arranged in the best range of force.

3. The angle of the knee posture: behind the knee is the hip, in front is the abdomen, and on both sides is the knee. In the three body posture pile method, the angle of the two knees should be slightly tilted back and forth, and the front about 60-70 degrees is appropriate. Such an angle is conducive both to the support of the legs in front and behind, and to the natural and comfortable half-face forward tilt of the upper body. Some Xingyiquan practitioners emphasize the need for a "correct belly and body tilt". I think this is not appropriate, the stomach so that the two knees in front, but the upper body to half forward tilt, so that the waist and abdomen is not comfortable. At the same time, it is not in line with the principles of technical defense. The positional angle of the knees and legs should provide a very solid and flexible lower support condition for the upper body. It should also achieve natural comfort and conform to the natural structure of the human body.

4. The angle of the body and shoulders, according to the old manual: the body is "positive but seemingly oblique, oblique but seemingly positive". Neither correct nor oblique, put forward a vague concept. This is precisely the old-timers clever place. Everyone is different in height, weight and thinness, different in temperament, different in understanding of the old manuals, so that you can experience it in practice. To find a suitable angle for yourself, so there is no excuse for differences. Through my many years of practice and teaching research, standing three body posture pile, body shape and the angle of the two shoulders with the front into forty-five degrees or so is appropriate. This is in line with the principle of technical combat and reduces the attacked surface. Workers in line with the human body structure and biomechanics, as long as it is in line with the human body structure and biomechanics, to do only comfortable, close, correct and perfect. Favorable to the health of the body, both in favor of the internal and external.

5. The position of the two arms and the angle of the ministries:

The angle between the wrist of the left hand and the left small arm is about one hundred and twenty degrees, and the wrist is slightly collapsed. Five fingers slightly curved, palm concave, tiger mouth support round, thumb open, index finger pick. In order to increase the tension of the tiger's mouth muscles, which is conducive to the stabilization of the wrist. As all five fingers maintain a certain tension, the finger extensor muscles on the small arm to produce a certain degree of tension, can to a certain extent enhance the small arm's ability to resist strikes. Since the constant center is forward and downward, which is required by the technique. Therefore, the distal end of the small arm is lifted inward, so that the radius and ulna of the small arm are twisted and twisted, so that the corresponding muscle groups participate in the work at the same time, which can increase the power of the palm. At the same time, it can also provide a solid support for the small arm. Wrist too straight is not conducive to the force of the strike, the knuckle is not able to withstand the whole body force; wrist is too dorsiflexed, the wrist joint is stiff and inflexible, not conducive to the grasp and stroke and the palm of the hand changes. Therefore, the wrist is slightly collapsed is correct, about 120 degrees is appropriate.

6. The angle of the elbow joint, that is, the angle between the small arm and the big arm. On this issue, the old Xingyi manual says: "Flexion is not far, straight is less force." Again, a vague concept of the range of not bending and not straightening is presented. Previously in the early eighties, when I was a Xingyi Quan instructor at Peking University, when I was teaching the students the position of the forearm in the standing pile, I bent it not far and straightened it with less force according to the old recipe, and the students asked me, "How many degrees is the teacher?" I was y impressed. From then on, I put the angles of the various parts of the body. Referring to various versions of the old boxing manual, according to my experience of practicing kung fu. All of them were measured with a protractor to find out the optimal range of each angle, and put forward my own views and opinions. The angle of the elbow joint should be about one hundred and fifty degrees is appropriate. Why don't I straighten my arms when I stand or punch out in Xingyiquan? Isn't it possible to hit a little farther with straightened arms? First of all, Xingyiquan punching or boxing arm is not straight, which is the requirements of the Xingyiquan technique and style characteristics of the place, Xingyiquan pays great attention to the whole body of the whole strength, in such a non-bending and non-extension of the angle of one can play a larger force. Two can mobilize more muscles *** with the same participation in the work at the same time, the elbow joint can play a better fixation. Three due to the non-bending not straight. Can make the action more flexible, so that the power conversion faster, changeable.

7. The angle of the big arm and shoulder joint is very important in the upper limb. The angle between the arm and shoulder joint is about sixty to seventy degrees. Boxing manuals say: "loose shoulder fall elbow" loose shoulder is the shoulder blade consciously downward sinking; fall elbow key in the front of the arm is always in the shoulder joint below, loose shoulder and fall elbow is complementary, each other as a cause and effect relationship. As long as the loose shoulder is done correctly, the natural elbow will fall, as long as the falling elbow meets the requirements, the shoulder will naturally be loose and sink. There is also an important key point, that is, the big arm consciously inward, inward, so that the big arm as far as possible in the sagittal plane of the body stance. This is conducive to the utilization of the body's entire strength. This point is overlooked in the old manuals, that is, this point is not mentioned to an important degree. In the process of standing on stakes and in the future when practicing kung fu, we should always pay attention to the inward retraction of the big arm, inward cover, in order to form the correct posture stereotypes. The thumb and wrist of the back hand should be close to the dantian position of the lower abdomen, i.e. three fingers below the navel. The elbow of the back arm should be thrown down naturally, taking care that the back elbow does not open outward, but remains intact with the body. Palm pointing forward, palm down.

8. "The head should be on top, and the collar should be erect." The chin is slightly inward, but be careful that the chin muscles are not so tense or stiff as to interfere with the flexibility of the head. The role of the top of the head can consciously make the spine vertical, favorable to make the body in the right, not crooked, conducive to breathing, eyes ahead of the requirements, do not go too far to turn the head so that the face is directly in front of the front. Should make the head and directly in front of a 22.5 degree angle, but the eyes are looking ahead.

9. The hips should be loosely fallen and inwardly contracted, that is, the normal angle of inclination of the pelvis should be slightly increased, which is conducive to the sinking of qi into the dantian, to the formation of the waist arch, and to the forward progression of the front foot.

The requirement of the body shape is to "hold the chest and pull out the back". It is two sides of the same coin. Containing the chest and pulling the back is to use the two shoulder tips to slightly close inward to the chest, relax the shoulder blades, the back muscles, and use the pectoralis major muscle to slightly pull the two shoulders, in order to achieve the purpose of containing the chest and pulling the back. When doing this action, pay attention to the shoulders always downward loose sinking, can not shrug the shoulders, cold shoulders. Containing the chest and pulling the back and loose shoulders and elbows, these two essentials are mutually supportive, mutually reinforcing and complementary, is organically linked to the overall action. When doing these essentials, pay attention not to be divided, to be comfortable with the degree of prevail. Loosening the shoulders and containing the chest is mainly conducive to the solid abdomen, that is, the qi governing the dantian, and the qi sinking dantian is one of the most notable features of Xingyiquan. The key point of containing the chest and pulling out the back is also a self-protection method for the chest and back to enhance the ability to resist blows. The source of the strength of the fist and palm is in the shoulder, and the source of the strength of the body is in the waist.

(3) Levels and Requirements of Sanshizi Piling:

While Sanshizi Piling is differentiated by the stretching and compactness of the posture, and by the size and height of the footwork, it is a matter of the school's mastery of the art of piling, which is the most important and most important part of the art. These are all caused by different sects of masters and there is no excuse for them. However, at different stages of practicing, the essence, qi, and spirit shown in the same standing three-body posture are different in terms of their internal meanings. Although the appearance is not much different, the internal consciousness, the adjustment of breathing, and the guidance of internal qi have different requirements and focus at different stages. The following is a brief description of the three stages of Sanshou Pile Gong: Beginner, Intermediate, and Advanced, in terms of body shape, intention, and breathing. This is only my own practice and experience, is a family of words. I also hope that the majority of Xingyiquan senior teachers, aspiring people to give criticism and correction and teaching.

1. three body potential pile work primary attached section:

Primary attached section is just starting to learn the heart of the stakes, the posture of the essentials of a preliminary perceptual understanding of the teacher to imitate the action, but the action is not accurate, with the passage of time and the number of times of practice, the action of the posture is gradually accurate and perfect. Sometimes it will also be lost, according to biology, this is also the generalization stage of the cerebral cortex. Therefore, in this stage, the first requirement is that the shape is correct. The posture is correct. The angles of the parts and the position of the body are in order. According to the aforementioned top-down or bottom-up placement in place item by item. First talk about the big parts, such as the two legs, body shape, two arms, head. Then the requirements for the smaller parts. In the process of recognizing and experiencing the movements, one gradually understands the essentials of Xingyiquan and the requirements for each part. Secondly, in the process of the correct form, we should pay attention to body relaxation. Looseness is not slackness, body relaxation is not to exert force, just put the forearm in the position in accordance with the rules, without adding any clumsy force. It is to use the idea to guide the relaxation of the lower limbs, to be loose at the top and solid at the bottom, and solid at the bottom is the support of the two legs. Due to the different bending angles of the two legs, the back leg is the most tired and the most strenuous. This is inevitable. The third is to enter the stillness, into the stillness that is, all the thoughts and ideas are focused on the practice of standing piles, to exclude distractions. In the primary stage to concentrate on the correctness of the posture, the angle of each part, whether the limbs are relaxed, to seriously experience to feel. Only by quieting the mind can you feel and experience something. In the primary stage, we should put the correct form in the first place, and only after the correct form can the strength be smooth. The correctness or incorrectness of the form has a great causal relationship to the smoothness or otherwise of the strength. In the primary stage, we have to make appropriate requirements for breathing, not to emphasize too much, but only in the case of quietness, in the case of correct posture, we have to consciously make the natural normal breathing adjusted to make the breathing slow, deep, long and even. The primary stage of the posture should be constantly corrected, constantly perfected, and to achieve the correct posture stereotypes.

2. Levels:

The requirements for the practice of Sanshou Pilgrimage in the intermediate stage:

(1) The "correct form" of the postures of various parts of the body, from the big aspects to the further fine study of the small postures, so as to experience and deepen the self-perception seriously and to experience the smoothness of the strength and the feeling of comfort. This is the requirement for the form.

(2) Requirements for Ideas: In the process of practicing kung fu, there are two kinds of ideas, one is internal vision and the other is false borrowing. Internal vision is used to nourish the body, and false borrowing is used for technical combat. In the intermediate stage of Stump Standing, it is necessary to lead the qi with the intention and guide the qi with the intention, so that the qi circulates around the body and carries out periodic back and forth movements along the Ren and Dudu Chakras. In the process of this exercise, the first is to use the intention to follow the two veins of the Ren and Dukes, gradually and naturally to achieve the qi to follow the two veins of the Ren and Dukes, and finally to open up the small circumference, do not over-pursued, and completely follow the nature. The first thing you need to do is to get through to the next level, and then you'll be able to get through to the next level.

(3) The requirements and methods of breathing are especially important in the intermediate stage. Because in the primary stage of the shape of the stance posture, through the practice of basically reached the "shape". Therefore, in the intermediate stage, the shape is not the main thing. Instead, the breathing method under the guidance of the idea is the key point. In the intermediate stage of Sanshou Sheng Pile Gong, it is generally required to adopt the inverse abdominal breathing method, i.e., the diaphragm rises during inhalation and the abdomen is inwardly concave, while the diaphragm descends during exhalation and the abdomen is outwardly convex and complete. Both inhalation and exhalation are required to be done through the nose. The depth, rhythm and frequency of breathing should be regulated under the control of the mind. Breathing should be deep, long, slow and even, and all these are carried out under the condition of body relaxation and stillness.

3. The advanced stage of standing pile work:

In the primary stage of practicing qi, the qi is guided by the intention, and the qi is led by the intention. In the intermediate stage is: to transport the body with qi, to qi flow around the whole body. After practicing to a certain extent, you can reach the stage of internal and external unity, form and spirit, harmony and unity, and heaven and man correspond to each other. Then it enters the advanced stage. That is, in the Xingyi Quan manual, the stage of washing the marrow and practicing the spirit to return to the void. In this stage, one's spirit has been changed, and one's temperament has been changed, so that one's character is open, one's heart is open, and one is modest and courteous. Breathing is done through the nose and not through the mouth; the inhalation is long and deep, and the exhalation is subtle. The inhalation is long and deep, while the exhalation is subtle. Both inhalation and exhalation should be subtle and silent, which is the "fetal breath" of Taoism. In fact, in the highest state of martial arts and Taoism, Buddhism, interoperability and integration, reached a high degree of consistency. This is the martial arts in the "boxing Zen unity, boxing Tao unity, technology into the Tao" of the advanced stage.

The stance at this stage is no different from the first two, but more relaxed. The idea of emptiness and quietness, as Laozi Taoist scripture said: "to the extreme of emptiness, keep quiet and certainty". The mind is brought to a state of emptiness and tranquility.

Section 3: Descending Dragon Pile is one of the most important piles in traditional Xingyiquan

The name of the Descending Dragon Pile in Xingyiquan is taken from the book "The Complete Book of Life Guidelines". The Dragon Descending Pile is named after "The Dragon Descending Pile is a record of the sun, in which there is the earth of the self, and the strong name of the dragon is Dragon." "The descending one, the control of the true fire in his heart, the fire does not fly then the dragon can be controlled and there is a time to get the lead." It means that the spirit is internalized and the kidney water rises to restrain the fire as the descending dragon. This is the interpretation in qigong academics. The Xingyi Descending Dragon Pile is the posture of twisting and folding the waist in its shape, back to the body in a staggering step, supporting the arms in a circle, and supporting the front and collapsing the back. It is practiced externally with waist, arm and leg work, and internally with mindfulness of qi. Practice outside before practicing inside. "Train the sinews, bones and skin externally, and the breath internally." First seek the correct posture of the external limbs, and on this basis, then go a little further to practice the internal concentration of the mind and regulate breathing.

(1) the specific practice of the Dragon Pile:

(1) the upright posture, the left foot horizontal open one step, the distance between the two feet is about three feet; at the same time, the two hands from both sides of the body upward, the palm of the hand upward, the height of the two hands and the shoulder level, the arm is slightly curved, the eyes look ahead.

(2) The two feet do not move, the two hands do not stop, bending the small arms, the two hands together in front of the face, the palms of the hands downward, the two palms and fingers facing each other. The two fists are rotated inward so that the center of the palm is outward, the thumb is downward, the height is the same as the shoulder, and the two arms are braced in a circle, such as holding a ball.

(3) The heel of the left foot is the axis and the toe is twisted outward. The right foot is enough for the toe to be the axis, the heel is twisted outward, and the body is turned left about one hundred and eighty degrees or so. The left leg is bent, about a lunge, the right leg is straight and slightly curved, and most of the weight of the body is on the left leg; at the same time, the two palms are gradually propped up with the left turn. The right palm is on the right side of the head, the right arm is held round and the right elbow is slightly above the shoulder. The left palm is behind the left knee, palm down, palm pointing to the front, left arm held round. Turn your head to the left and look at the left palm. This is the left descending dragon stance. Figure 10

If you want to turn into the Right Dragon Bending Pile, the movements are as follows:

(1) Take the above or the Left Dragon Bending Pile, turn your body 180 degrees to the right, twist both feet in place, hold both palms in front of the chest with the body turning around, the palms pointing outward, the same as the previous movement (2)

(2) The right foot is enough to take the heel as the axis, the toes twisted externally; the left foot is enough to take the toes as the axis, the feet twisted externally, the body turned 180 degrees to the right, the right leg bent into a right bow. The right leg is bent into a right lunge, the left leg is straight and slightly curved, and most of the weight of the body is on the right leg; the waist is turned to the right, and at the same time, the two palms are turned to the right along with the left palm on the left side of the head, the left arm is supported in a circle, the left elbow is slightly higher than the shoulder, and the right palm is at the back of the right crotch, the heart of the palm is downward, the palm is pointing to the front, and the right arm is supported in a circle. Turn the head to the right and look at the right palm, this is the right descending dragon stance. Figure 11

Subduing Dragon Pile closing pose is the same as the left and right, first return to the posture of 2, then drag the two palms outward and close the hands inward, holding them in front of the chest. Then collect the left or right foot to set up a positive posture, at the same time both palms drop down to the front of the abdomen, and then set up a positive posture, and finish the stance.

(2) Action points and requirements:

(1) The starting movement of the Descending Dragon Pile should be slow and soft. In the middle of the action without stopping, in one breath, the action is coherent and coordinated.

(2) When the posture becomes fixed, pay attention to the position of the two hands and two arms. The upper arm should have a supportive force, the lower hand should have stroking and pressing force, the waist should be twisting force. Can not use rigid force, clumsy force, brute force, to relax, but to maintain the shape of the correct ministries, chest slightly contained, head slightly top.

(3) fixed posture stakes began to breathe naturally, the note between the posture smooth, adjusted correctly. The center of gravity is properly placed, and then try to extend the pile time, left and right interchangeable, if you want to stand pile time longer, you can put the distance between the two feet appropriately shorter to the distance between the two feet long, so that some of the posture high.

(4) First of all, under the premise of maintaining the shape of the posture, the position of the various departments and the structure of the inter-frame is correct, from the top to the bottom, with the intention of adjusting the muscles of the various departments should be gradually relaxed, not force. But be careful not to make the posture out of shape and slack. In other words, relax the excess muscles. With the most important muscles to participate in the work and keep the shape unchanged, so as to promote the smooth flow of qi and blood, especially the waist muscles must be relaxed, to be loose but not unremitting, to sink but not stiff, in the twisting and turning to have elasticity, in the force in the force today, in the relaxation of the sudden readiness.

(3) The function and ideological activity of Descending Dragon Pile:

Because the distance between the two legs of Descending Dragon Pile is larger and the center of gravity is lower, the strength of the legs is required to be higher, and it is suitable for the young people and strong people to practice it, while the old and the weak people practicing this pile can adjust their posture higher and the angle of twisting body to a smaller one. The main purpose of this stance is to enhance the strength of the legs, waist and arms, and it is the supplement and improvement of the three-body posture stance. The support of the legs, the elasticity of the waist and the strength of the arms can be well exercised and the strength of the upper and lower collapses can be improved faster and better.

Twisting and bending the waist has the meaning of the dragon folding the body, the arm will be on the collapse of the dragon body strokes the straight meaning, the front leg bends the back leg stirrups straight, the body shape sits down, the gas sinks downward, such as riding in the body of the dragon to make it serve the meaning of the details. With an inhalation and exhalation of the body shape has a slight ups and downs, like the dragon in the ups and downs of the struggle, and I use the intention to subdue. This is only with intention, not force. Always pay attention to the "intention to tighten and loosen the force" and gradually experience the feeling of each part of the body. It is better to feel comfortable and powerful.

Subduing the dragon pile, the dragon refers to the mind and spirit, the practice of adjusting the body adjust the mind and spirit for the subduing the dragon, so, after the movement posture correctly, adjust the mind and spirit, sufficient ideas for the first.

Section 4: Fuhu Pile

This pile is also a pile in the folk tradition of Xingyiquan. The term "subduing the dragon and subduing the tiger" is a Taoist qigong term. Fuhu means: "When the spirit is guarded internally, the fire of the heart descends and drains the water, which is called Fuhu. See Qigong Dictionary, page 323. The previous generation of martial artists took this name to mean that the posture of the body has the meaning of "subduing the tiger", which refers to the appearance. The internal meaning is borrowed from the ancient terminology of qigong in order to practice the internal. The heart fire descends to help the kidney water, this refers to the intention to refer to the transportation of qi and blood in the circumference of the sky. This pile method two legs into a half horse stance type, the real and imaginary, can increase the leg power, two arms round support embrace, can increase the overall energy.

The specific practice of Fuhu Pile:

(1) From the upright position, the right foot does not move, the left foot takes a step forward, the distance between the two feet is about the length of their own two feet or three feet long, the left foot pointed forward; the two hands from the side of the body up to embrace the chest with the wrists crossed, the palm of the hand to the heart, the arms are bent, the hands are higher than the chest Qi. Containing the chest and pulling out the back