Tai Chi Standing Pose

一、太極站樁 Tai Chi Standing Pose 

 

1.         兩腳相距與肩同寬。膝尖對準腳掌，雙腳內側平行，不外開也不內扣。

2.         坐胯鬆膝至小腿背與地面成垂直角度。大腿、小腿骨拉成一直線。

3.         身體中正直立，肌筋放鬆，身軀的重量聚焦往下沉。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，加上實腹，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，不左右偏斜，也不過於前彎後翹。

8.         肩膀要下沉，手和肘放鬆下垂並懸於身前，手指舒展但不用力伸直。腋下稍為懸空，以免手臂壓住肺部。

9.         把全身重量下沉落至腳心（即湧泉穴的位置）。這時假想用一根線從頭頂百會穴向下直穿，要經過盤骨底部，再直達至雙腳掌心的中間點。這是人體站姿最中正的狀態，也是全身重量最聚焦於地面的狀態。

10.      頭頂百會穴保持上領，全身肌筋，關節放鬆以釋放重量下沉，這樣會形成上下對拉的張力，使脊椎各節漸漸鬆開。下盤在承受全身重量的狀態下，也要儘量保持放鬆，不要用力去抵抗。

11.      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。

12.      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。








1.       Tai Chi Standing Pose 

 Stand with feet shoulder-width apart. The knees are aligned with the soles of the feet, and the inner sides of the feet are parallel, neither outward nor inward.

2.        Sit on the hips and loosen the knees until the back of the calf is at a vertical angle to the ground. The thigh and calf bones are drawn into a straight line.

3.        The body is upright and stable, the muscles and tendons are relaxed, and the weight of the body is focused on sinking. 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 raised, but should be relaxed and reserved, and the back should 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, not deviated from left to right, nor too curved forward and backward.

8.        The shoulders should sink, the hands and elbows should relax and hang in front of the body, and the fingers should be stretched but not straightened. The underarms are slightly suspended to prevent the arms from pressing on the lungs.

9.        Lower the weight of the whole body to the center of the feet (that is, the position of Yongquan point). At this time, it is imagined to use a thread to go straight down from the Baihui point on the top of the head, pass through the bottom of the pelvis, and then reach the middle point of the palms of both feet. This is the most upright state of the human body, and it is also the state where the body weight is most focused on the ground. 

10.     The Baihui acupoint on the top of the head is kept on the upper collar, the muscles and tendons of the whole body are relaxed, and the joints are relaxed to release the weight and sink. This will form the tension of pulling up and down, and gradually loosen the joints of the spine. When the lower plate is bearing the weight of the whole body, try to keep it as relaxed as possible, and don't use force to resist.

11.     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.

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







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