孫氏太極拳參考資料: 基本/Sun Shi Taijiquan Can Kao Zi Liao: Jiben – Sun Style Taijiquan Reference Material: The Basics

/Tou – Head:

頭要有上頂的意思,但不可用力,頂頭則頭頂正直,精神貫注。

The head must have an upward thrusting Intent, but you must not physically exert yourself. By thrusting up your head, the crown is upright, which concentrates the Essential Spirit.

/Kou – Mouth:

口要虛合,舌頂上顎,用鼻呼吸,並要勻細。

The mouth must be gently closed, with the tongue touching the upper palate. Use the nose to breathe, it must be even & soft.

/Jian – Shoulders:

兩肩要鬆開,並往下垂,切忌聳肩。如肩聳起,則氣向上涌。

Both of the shoulders must release & hang down. By all means, avoid shrugging the shoulders. If the shoulders are raised high, then your Qi will bubble upward.

/Zhou – Elbows:

兩肘要往下墜,肘墜則肩垂,腹內之氣就能下沉丹田。肘墜則兩臂彎屈,這就是所說的曲中求直,蓄而後發

Both elbows must drop down. If the elbows drop then the shoulders will hang, & the Qi within abdomen will be able to sink to the Dantian. When the elbows drop, then both arms bend. This has to do with: “Within bending, seek to the straight. Store & then Emit.”

/Shou – Hands:

五指鬆開(不要併攏),並要塌腕。

The five fingers loosen & open (they must not be held together), & the wrists must settle.

/Xiong – Chest:

胸要涵虛不可挺出,涵胸則氣沉,挺胸則氣涌。氣涌於上,則上重下輕,腳跟漂浮,拳家所忌。

The chest must be contained & must not potrude. When the chest is contained, then Qi sinks. If the chest protrudes, then the Qi will bubble up. If the Qi bubbles up, then above will be heavy & below light. The heels will float, which Boxing Specialists dread.

/Yao – Waist:

練拳時,須塌腰,因為腰是全身之主,左轉右旋,向前,退後,全仗腰勁貫串。

When practicing Boxing, the waist must settle, because the waist is the whole body’s master. Turning Left or Whirling Right, moving Forward or Retreating backward, the Jin is Threaded together by completely relying on the waist.

/Tui – Legs:

兩腿要屈不要直,要分虛實(體重放在一條腿上)。否則動作不靈活。

Both legs must bend, they must not be straightened, & distinguish Empty & Solid (body weight put onto one leg). If not, movement can not be agile.

/Qi – Energy:

所謂氣沉丹田(臍下三寸處)就是深呼吸的意思,這種深呼吸,在太極拳中具有很重要的意義,但不可用力往下壓氣,應當任其自然。

It’s said “the Qi sinks to the Dan Tian” (the spot three cun below the navel), this means Deep Breathing. This type of Deep Breathing is extremely significant in Taijiquan, however the Qi cannot be forcefully pressed down. It  should be left to nature.

動與靜/Dong Yu Jing – Movement & Stillness:

我國的靜坐法,是靜中求動,太極拳則是動中求靜。練拳時心情要靜,精神集中,這樣動作才能圓活。

The Chinese nation’s Meditation Method is to seek Movement within Stillness, but in Taijiquan it’s to seek Stillness within Movement. When practicing Boxing, the emotions must be calm, & the Spirit concentrated. This way, the movements can be fully & lively.

意與力/Yi Yu Li – Intention & Exertion:

太極拳特點之一,是用意、不用力,因太極拳要求用活力,要求極柔軟而極堅剛,極沉重而極靈活。意到力到,活力自生。倘用拙力,則遲滯不靈,力浮於外,不合內家拳的要求了。

One characteristic of Taijiquan is “Use Yi, dont use Li”. The reason is that Taijiquan requires the use of lively force, & that requires both extreme softness & extreme hardness, extreme heaviness & extreme agility. When the Yi arrives, the Li arrives, & lively force is naturally born. If awkward force is used, it will be slow & ineffective. That force is shallow, & doesn’t conform with Internal Style Boxing’s requirements.

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