Tai Chi Sitting Pose

  二、太極坐樁 Tai Chi Sitting Pose 

1.          兩腳相距大約與肩同寬。膝尖對準腳掌， 端坐在一高度適中的板櫈上，有需要可加放一個薄坐塾。

2.          雙腳掌要平放地上，腳掌和小腿要成90度角，小腿與大腿亦要能成90度角。

3.          身軀中正垂直，肌筋放鬆，身軀的重量聚焦往下沉至坐骨之底部。脊椎要放至自然的狀態。

4.          要微收下頜、頸項放鬆、輕貼衣領，再把頭頂百會穴上領，以正頭顱和頸椎；舌舐上顎以利生津液。

5.          胸不挺起，要放鬆而含蓄，背部跟隨頭頂向上領，這便正了胸椎。

6.          腰椎周邊肌肉放鬆，實腹，把命門穴後移，以正腰椎。

7.          把盤骨中間的尾椎放至四平八穩，不偏不倚。

8.          肩膀要下沉，手臂放鬆下垂並懸於身旁，兩掌平放於兩腿上，手臂放鬆，讓其重量通過兩腿沉降到地上。

9.          眼簾下垂或閉合皆可，儘量減少受外物的干擾，保持內心平靜安舒。時刻檢視身體的鬆、正、自然。要儘量把思緒安定，用靜觀的方法處理雜亂和起伏的思潮。

10.       口保持輕輕閉合，用鼻自然地作深長的呼吸。內心亦可只專注在這一呼一吸。

Tai Chi Sitting Pose 

 

1.           Put the feet approximately shoulder-width apart. The knees are aligned with the soles of the feet, and sit on a bench of moderate height. If necessary, a thin seat can be added.

2.          The soles of both feet should be placed flat on the ground, the soles of the feet and the calf should form a 90-degree angle, and the calf and thigh should also form a 90-degree angle.

3.          The body is vertical, the muscles are relaxed, and the weight of the body sinks down to the bottom of the sit bones. The spine should be placed in a natural state.

4.          Slightly retract the lower jaw, relax the neck, lightly stick to the collar, and then put the head on the Baihui point to straighten the head and cervical spine; lick the upper palate with the tongue to facilitate the production of body fluid.

5.          The chest should not be straightened, but should be relaxed and reserved, straighten the back, and follow the top of the head upwards, which will straighten the thoracic spine.

6.          Relax the muscles around the lumbar spine, strengthen the abdomen, and move the Mingmen point backward to straighten the lumbar spine.

7.          Put the tailbone in the middle of the pelvis so that it is flat and stable

8.          The shoulders should be lowered, the arms should be relaxed and drooped and hung by the side, the palms should be placed on the legs, the arms should be relaxed, and the weight should be lowered to the ground through the legs.

9.          The eyelids can be drooped or closed to minimize interference from external objects, keep the inner peace and comfort. Always check the relaxation, uprightness and naturalness of the body. Try to keep your mind as calm as possible, and don't have too many messy and ups and downs of thoughts.

10.       Keep the mouth slightly closed. Breath deeply and naturally through the nose. You can also just focus on this breath in your heart.