太极拳起势，是练太极的关建所在 The Commencing-Form is the key of practicing Taiji

[David Chen]

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太极拳起势，是练太极的关建所在

2015-03-17悦太极

动作要领：在两臂未举之前，应仔细检查一下预备式是否符合要求，头 颈应正直松竖，下颌略向后收，意寓顶劲，眼向前平视。含胸拔背。然 后开始做动作，这时思想要集中在动作上。

第一步，两臂缓慢向前轻轻抬起至高与肩平，手心向下，十指微曲，要轻灵无滞， 两臂平举的速度确定整套太极拳的速度。做两臂平举时，先要意识到怎样举，然 后再徐徐举起，两臂前举时两肘不可挺直，须有下坠之意。即使是已经练得很熟 练，也要这样做。否则，内外动作容易散乱。

第二步，两臂与肩平后，由吸气转为呼气，双手下按掌心吐力。随手下按至跨前 （或跨侧）掌心向下，同时屈膝下蹲，确定整套拳的高低程度。双手下按时要用 意识沉肩坠肘，使膝肘相对，两肩不得耸起、紧张或用力。必须松开下沉。十指 随呼吸而张缩。下按到极点时，要呼出全部空气，十指伸张。沉肩坠肘，两臂前 举及两掌下按时均须沉肩坠肘。两肘下沉带动两掌下按时，要以肘尖带动手掌， 在两掌已按到两胯前，仍然要求坠肘。（这时的坠肘可以这样理解：就是两肘微 曲，使小臂微弯，这样肘尖突出，仍然可以达到“坠肘”的要求。要做到坐腕。 所谓坐腕就是把掌根下沉，注意不要用力翘起，要自然才能把劲贯至掌根，手指 也有微胀的感觉。能坐腕才能“形于手指”。从两臂上举到两掌下按其间不可停 断，要均匀圆活，绵绵不断，在两臂举至肩平时即下落，不可停顿，要做到“似 停非停”。

在这个阶段，关键要练姿势的正确、熟练、自然、协调。要调节到符合生理自然 条件，特别注意不可养成前俯后仰的毛病。

二、进阶 这一阶段要能用意念，调呼吸，熟知用法。起势不仅是动作的开始，也是用意导 引行气的开始，全部动作在一吸一呼中完成。这时形与气是紧密相关的，气与意 又是密不可分的，四肢动作，要从其规矩、顺其自然。外面形式之顺，是内中神 气之和。外面神气之正，是内中意气之中，所以能见其外而知其内也。“内外合 一”是外形正的真正目的。“起势”也有它的技击攻防作用。例如（刘晚仓传） 敌人从外线用双凤贯耳来攻我时，我则采取起势，将精神凝注于手背腕骨之间， 用来沾取敌臂，将气沉入丹田，仔细听劲，或转腰，或卷腕均能化解来

口诀：“太极起势精神敛，虚领顶劲呈自然。抬起双臂松无滞，调和呼吸守丹田。 寓意对手取外线，立肘上棚沾其腕。雕弓直放转腰斜，双风贯耳奏效难。”用法 还有（王辉璞传）：腕部前棚，对手将自己手腕攥着时，我将五指撮拢回收使腕 部向前突出，击其拳心而使对方身体重心倾斜后仰跌出。腕部下采，对方攥着我

手往后拽时，我随即将五指舒伸，向下向后沉采（注意松肩坠肘，松腰屈膝）， 此时对方及应手前扑跌或前栽。即为“仰之则弥高，俯之则弥深，进之则愈长， 退之则愈促”的典型用法。不仅限于此，还有一些用法及变化，这里就不一一介 绍了，爱好者可自行领悟。

太极拳运动全在手领（即端引），转关在松肩，坚持练习则肩的骨缝自然能够松 开，不能勉强，肩松不开则转关不灵。肩如能松开，则全胳膊往来屈伸，如风吹 杨柳，天机动荡，“活泼泼毫无滞机”。所谓“得势争来脉，出奇在转关”。在 手将起之时，要使手能承住来势，使对方不能割断我之神气血脉，在承接之后， 要使之能得机得势。来脉真，机势得，转关自然灵动。“打拳者，手要极虚极灵， 物有挨即知，即能随机应之，不惟手，即背面全身尽是虚灵”。中气要运到手指 头方为运足。

三、登堂入室 这一阶段身形要领已基本掌握并形成自然，要注重用意不用力。要做到用意精至， 全神贯注。自然进入虚、静的境界。能虚，则血脉相和；唯静，方能达到察精观 微的境界。起势之前，应先镇心凝神。开始由意动，然后劲动，转接处要一线穿 成。气宜鼓荡，神宜内敛；勿使有凹凸处，勿使有断续处。其根在脚，发于腿， 主宰于腰，形于手指。由脚而腿、而腰，总须完整一气。要练出鼓荡之劲。

口诀：“立身中正顶头悬，腹内松静气腾然，三阳聚首于百会，气沉丹田在关元。 太极长拳号内劲，呼吸导引十四经。吐呐本是内家功，推陈布新调元神”。

要心平气和。以百会穴领其全身。即所谓“虚灵顶劲”。“顶劲者，是中气上升 上冲于头顶者也，不领则气塌，领过不唯全身气皆在上，足底不稳，病失上悬， 即顶亦失于硬，扭转不灵，亦露笨像。是在似有似无，折其中而已。”特别要注 意不要领过，一些爱好者将顶劲领过，以至于颈部僵硬，转动不灵。自头顶、躯 干至会阴始终要成一条直线，两眼平视前方。要含胸拔背，小腹部要微向里收， 叫做敛腹。尾闾要收起，命门穴要饱满，从涌泉到百会穴上下一气贯通。全身要 放松，摒除杂念。使脚掌脚趾贴地，脚趾无离地或抓地感觉，这样全脚受力均衡， 气机也就自然地随之发动。手臂棚起时，从梢节一沾而起，中节相随，根节相摧。 意念在手指肚；收胯坠肘，意达命门。迎身平肩，旋落丹田，归于涌泉。重心落 于涌泉，劲起于足跟，带动两臂向前并举，小臂不能有力，举至肩平。然后沉肘 坐腕舒指，把意识送至指肚。

手臂下落时，气血由手指甲开始通过含胸入地。意念则在手指甲。两臂一起一落， 伴随着两臂的起落，两脚也同时有双沉或双轻的变化，不能浮，也不能重。从脚 底的松紧分布来，,同一只脚在沉时或轻时，还有阴阳之分。“脚尖--脚跟--脚心 ”是太极拳起势的关键。手臂前起时，手随势而起，人的重心前移至脚尖，有下 沉拔开的意念。由脚跟向脚尖，涌泉像泉水由地面向上涌起，丹田有如平静的水， 无动相，相不外露，但看不见的气像海中的涌，一波接一波地向前涌动，是气如 海水中的能量不断蠕动，这一剎那便必须蓄劲，蓄劲是内蓄，是气蓄，顺着自己

的气，带动横隔膜的下降，使身体内的元气、真气引下丹田。把气往下至尾闾， 倒运渡命门，到夹脊，变成牵动往来气贴背，由下向上引，融合自己的神、意、 气、劲、势，此时发劲象似推波助澜把对方发出去了，即为采浪花。后移时，手 随势而沉，人的重心后移至脚跟，有自海底上拔的意念，回复到涌泉后，依*尾闾 的摆正，意气入地，上下贯通，中空无挂碍。

中间胸腹至天突穴至关元。要平心静气，不要使横气填塞在胸中。胸膈横气要卸 到脚低涌泉，要“吸气由丹田，呼气归涌泉”即使不能卸到涌泉，也应当卸至丹 田。将胸松开，胸一松，就能感觉到全体舒畅。

“以心行气，以气运身”是太极拳的一个特点，以心行气是心为发令者，气是奉 命而行的“传旗”；先意动而后形动，主要是将内在意识贯注于外部动作之中。 要把意念注于动作之中，而不要存想气在体内如何运行，即是“全身意在神，不 在气，在气则滞”。显于外部动作的神态是内气活动显露于外的表现。一定要在 松、静的基础上进行，这样意识才能引导气血下降，达到上虚下实。上虚是指上 体（脐以上）虚灵；下实是指下体（脐以下）充实。并要注意气沉丹田，再进一 步从丹田沉到涌泉。气沉丹田是在松静的基础上，通过沉肩、含胸、敛腹、松腰、 收胯等动作在意识的引导下，有机地联系起来，以引导气息下降为实现的。

气沉，松腰，腹净，含胸，拔背，沉肩坠肘，节节舒展。动静虚实，开合刚柔， 缓之急之。这种混合之劲就是鼓荡之劲。即从以意行气，以气运身，由心气贯串， 阴阳变化而来。犹如飓风骇浪，似行云流水，载沉载浮，大气鼓荡。风云莫测。 太极推手中最后功夫为“烂采花”又名“踩浪花”，就是以鼓荡之劲鼓动对方， 使对方如海船遇风，出入波涛之中，倾斜颠簸，立身不稳，感觉眩晕无主。太极 起势是太极拳鼓荡劲的入门练法。在起势中练出单向鼓荡劲就可说太极起势已登 堂入室了。

学太极拳有一句话叫：“起势难。”说难不是说动作的姿势难，而是说起势没有 动力源，因为太极拳的动，不能是自己的动，也就是说不能是配合的动。因为在 起式之前没有动力源，此时胳膊是抬不起来的，抬起来了就是人为的动、是自己 动、是配合的动、是肢体运动。正确的起式应该是内动带外动、是意动带气动、 气动带形动、一动无有不动的动、即便是这样还要有个量，也就是说，该动多少 就动多少，少动一点是不到头，多动一点就是过，就是妄动。

[David Chen]

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Action Tips: Before the arms did not move, you should carefully check the preparation of formula meets the requirements, loose head and neck should be upright, vertical, lower jaw slightly laid back, which means blending top strength, eye forward head. Hanxiong pull back. Then the action started, then thought to be concentrated on the action.

First, gently lift arms slowly forward supreme shoulder level, palms down, fingers slightly bent, to ethereal without delay, his arms held flat speed to determine the speed of the entire Taijiquan. Do arms held flat, the first to realize how the move, then slowly lifted his arms before the move elbows when not straight, shall fall intended. Even though they have practiced very skilled, but also to do so. Otherwise, both inside and outside moves easily scattered.

The second step, arms and shoulder level, by the inspiratory breath into his hands palm spit at by force. Press to cross before the next hand (or cross side) palm down, while squat knees, determine the level of the entire extent of boxing. Next time use your hands consciousness Chen Jian falling elbow, knee and elbow so relatively, can not shrug shoulders, tension or force. You must release the sink. Fingers with breathing and Zhang shrink. The next press the extreme, to exhale all the air, fingers done. Chen Jian falling elbow, lower arms and palms on time before the move shall Chen Jian falling elbow. Elbows sink driven palms on time, to drive to the tip of elbow palm, palms have been in the press before the two hips, still requires falling elbow. (At this time falling elbow can be understood: that elbows slightly bent, so that the arm slightly bent, so Zhou Jian prominent, you can still achieve "falling elbow" requirement to do is to take the wrist called the carpal sit heel. sink, tilt careful not to force, to the natural order of the 劲贯 to heel, there are slightly swollen fingers feeling can sit wrist to "shape in the fingers." For the next two palms from the arms to the press during the non-stop off To evenly round living, continual, held in his arms shoulder-length that is usually whereabouts can not pause, in order to "stop the non-stop like."

At this stage, the key is to practice proper posture, skilled, natural and coordination. To adjust to the natural physiological conditions, particularly careful not to bend forward and back problems develop.

Second, advanced the idea at this stage to use, adjusting breathing, familiar usage. From the potential not only began to move, and it is intended to begin pilot gas line, the entire operation is completed in a smoke of a call. Then shape and gas are closely related, gas and meaning and are inextricably linked, limb movement, from its rules, let it be. Outside in the form of cis, within the spirit and qi. Outside air of being, within the emotional being, so visibility is also the outer and inner knowing. "Internal and External a 'real purpose is positive shape. "From Potential" also has its martial offensive and defensive role. For example (Liu Chuan night warehouse) with an outside enemy Shuangfeng ears to attack me from, I will take from the potential mental Ningzhu between the back of the hand wrist, arm used picks enemy, the gas sink pubic region, carefully Listen to King, or the waist, wrist or volume can be resolved

Formulas: "Tai Chi from the potential spiritual convergence, virtual collar top Jin was naturally raised his arms loose without delay, meaning keep the pubic region breathing reconcile rival take outside, standing on a shelf stick their elbow wrist Diaogong Direct waist oblique, double... Wind ears worked hard "Usage There (王辉璞 pass): When the wrist before shed opponent clutched his wrist, I will summarize rope fingers projecting forward the recovery so the wrist, hit his fist each other causes the body center of gravity tilt back fell out. Under mining wrist, the other clutching me

When the hand pulled back, then I will stretch fingers Shu, sink back down mining (note loose shoulder falling elbow, knees loose waist), this time before the other and should hand Qianpu down or planted. Is "of the Yang Mi high, overlooking the indemnity is deep into it the longer, the more pro-withdrawal of the" typical usage. Not limited to this, and there are some changes in usage here is not introduced one by one, fans are free to comprehend.

All in the hands of Taijiquan collar (ie end primer), turn off the loose shoulder, keep practicing the shoulder bone joints can loosen natural, not forced, shoulder loose not open then turn off not working. If you can loosen the shoulder, then the whole arm between flexion and extension, such as wind and willow, secret turmoil, "lively splash machine without delay." The so-called "upper hand fight to pulse, surprisingly in transit." Will play it in the hand, the hand can make the commitment to live the gathering, so that the other can not cut off the blood of my air, after the takeover, to make the machine can get the upper hand. To clock really, machine potential available, turn off natural Smart. "Boxing person, hands should be very empty very spiritual, things have to endure that is known, which can be of random, Bu Wei hand, the back of the body is full of false spirit." The gas to be transported to the finger head side to transport foot.

Third, sexually explicit essentials stature at this stage has been mastered and form a natural, not forced to pay attention to the intention. To do intention to fine, concentrate. Natural enter virtual and static state. Can true, then the blood phase and; the only quiet, in order to achieve the concept of micro-fine state police. Before starting potential, should the town center with rapt attention. Starting from the Italian move, then strength move, at the transition to the first-line dress. Gas should Gudang, God should restrained; there must not allow bump at, rendering have intermittent place. Its roots in the feet, hair on the legs, dominate in the waist, finger-shaped. By the feet and legs, and back, a total stretch to be complete. To practice out of fresh Gudang.

Formulas:.. "Conduct CKS head hanging, abdominal loose static Teng natural gas, Sanyang gathered in Baihui, gas Shen Dan Tian Guan Yuan in Tai Chi Changquan number of interior strength, breathing guided by fourteen tuna this is within the family power, pushing Chen cloth new tune soul. "

To calm. Baihui led to its body. The so-called "virtual spiritual strength top." "Top King who is on the rise in the air were also rushed to the head, do not receive the gas collapse, leading through air are not just a body on, foot instability, loss of hanging on the disease, which also lost in the hard top, reversing ineffective, but also stupid like dew. is indistinct, off which it. "In particular, be careful not to lead too, some of the top fresh collar lovers too, so that neck stiffness, rotation is not working. Since the head, torso to the perineum should always be in a straight line, eyes straight ahead. To Hanxiong pull back, lower abdomen to collect slightly to the inside, called convergence belly. To sink away, Vital Points to full, from the springs to stretch up and down through the Baihui. Body to relax, put aside distractions. So feet toes affixed to toe off the ground or grip without feeling, so the whole foot force balance, along with a natural gas engine will start. When the arm shed since a dip into the sky from the tip section, the festival go hand in hand, destroy root ganglion phase. Ideas finger belly; income hip falling elbow, Italtel Vital. Ying body flat shoulder, spin off the pubic region, attributed springs. The center of gravity down to the springs, fresh from the heel to drive forward both arms, the arm can not be strong, for shoulder-length flat. Then sit elbow Shen Shu refers to the wrist, the awareness to the belly.

When the arm drops, blood from the fingernails start by including chest into the earth. Ideas in the fingernails. Arms with a fall, rise and fall along with the arms, legs also have a double sink or dual light change, not float, nor heavy. From the soles of elastic distribution ,, the same foot at the sink or light, as well as yin and yang. "Toe - heel - soles of the feet" is the key from the potential of tai chi. When his arms before hand with the potential sky, the focus moved to the front of people's toes, subsidence unplug ideas. To toe, springs like spring filled by the heel from the ground up, pubic region like calm water, without moving phase, phase is not exposed, but the invisible gas, like the sea surge, surging forward in waves, a gas such as seawater energy constantly crawling, this moment will have to build strength, build strength within the reservoir is gas storage, follow your own

Gas, driven decline diaphragm, so the body's vitality, infuriating lead the pubic region. The gas down to the rump, luck crossing Vital, to Jiaji into affect between gas paste back the lead from the bottom up, fusion their own gods, Italy, gas, strong, potential, this time made fresh iconic waves The issue went to the other side, namely mining spray. After shifting, the hand with the potential sink, the focus moved to heel after people have since the seabed pull ideas, springs back to the rear, according to * Tail of straight, emotional into the ground, down through, the empty Guaai .

Intermediate chest to Tiantu point to the relevant element. To calm down, do not make the cross gas filling in the chest. Mediastinoscopy cross to the feet of gas to be discharged lower springs, to "inhale the pubic region, exhale return springs" if not unload the springs should also be discharged onto the pubic region. Loosen the chest, the chest of a song, you can feel all comfortable.

"In the heart qi, to air transport body" is a feature of tai chi, heart qi is the heart of the sender, the gas is ordered by the line "Biography flag"; first conation then shaped move, mainly to internal Awareness among directed to external actions. Note to the idea put into action, and do not keep to the gas in the body how to run, which is "aimed at the body of God, not the gas, the gas is stagnant." It was in the external action of the air is exposed to the outside in the gas activity performance. Must be based on the loose, still on the conduct, so conscious to boot the blood drop to reach the virtual real. It refers to the imaginary upper body (above the navel) Ethereal; refers to the lower body in real (umbilicus) enrichment. And pay attention to gas Shen pubic region, and further sink to the springs from the pubic region. Gas Shen pubic region is based on the Song Jing, by Chen Jian, including chest, grabbing abdomen, loose waist, hips and other actions to close under the guidance of consciousness, organically linked, to guide the breath down to implementation.

Qi Shen, loose waist, abdomen net, including chest, pull back, Chen Jian falling elbow, losing stretch. Movement actual situation, opening and closing rigid, slow urgency of. This hybrid of strength is the strength Gudang. From to Italy qi to air transport body, runs through the heart qi, yin and yang change from. Like a hurricane Hai Lang, like smooth, carrying heavy floats, air Gudang. Unpredictable situation. Taiji last effort as "rotten flowers," also known as "step on the waves", is to Gudang fresh agitation of each other, make each other as ship case of wind, waves and out among the tilt bumps, conduct instability, feeling dizzy ownerless . Tai Chi Taijiquan Gudang from the potential strength training method of entry. In practice from the potential in the way Gudang Jin Tai Chi can say from the potential it has reached a higher level.

Learn Tai Chi There is a saying called:. "From Shinan," that is difficult not to say that the operation poses difficult, but not talking about a potential power source because tai chi move, can not move their own, that can not be fit It is moving. Because there is no power source before starting formula, this time could not lift his arm is up, lifted the man is moving, is their move is in line with the move, limb movement. Right from the formula should be fixed within the fixed band, it is intended to move with pneumatic, pneumatic belt-like move, a move without a fixed dynamic, even so also have an amount, that is, the number of how many move moving , lack of exercise that is less than the first, is a little more dynamic, is that frivolous.