Tai Chi Walking Pose

四、太極行樁 Tai Chi Walking Pose 

 

顧名思義這是一個行動中的樁法。古代的文獻中，有「行禪」的記錄和講解。到了近代，這也是一種流行的禪修方式。「行樁」與襌、道的步行修練相似，亦是太極拳鍛練格體的工具之一。

「行樁」的具體運作點列如下：

 

1.        以站樁的姿勢和要求作預備式。（詳情請參閱有關太極站樁的篇章）；

2.        全身放鬆並把重量由原本平均分佈於兩腿變成灌注於其中一腿上，此腿便成為實腿，當實腿的重量下沉時，會把虛腿輕微上浮，並能自由擺動；

3.     把頭頂百會穴向上和微前領出，盤骨的重量會帶動身體向前傾出，此時釋放虛腿向前擺動的能量，讓其往前踏出，腳掌與地接觸；

4.     穩定後即把全身的重量灌入此虛腿上，緊記放鬆腰胯、大腿和小腿的肌肉，也要空着膝蓋，不讓它吃重；

5.        原先的實腿此刻便轉換成虛腿，重複第3點，直至雙腿虛實交換，不斷循環便成了。

 

太極拳架本身就是活動的樁，「行樁」其實就是拳架的移步法。設立「行樁」只是把拳架的內容簡化，以適應不同人和地的需要。在未學會拳架或客觀環境不方便的情況下，習練「行樁」是可以收到一些練拳的功效，而且又可融入日常生活中，增加練功的機會。對於身體較虛弱或是大病初癒者，更可視為一種加快康復的療法。我亦曾用此法幫助下肢無力的人士復原。

 

我曾特別到附近的郊野公園測試「行樁」，用了25分鐘行了大約1250米。由起步到結束時，心率下降了百分之十左右，跟着安靜坐下片刻後，心率再降了百分之十，步行全程都是專注在兩腿的虛實流動和深長的呼吸，感覺恬淡自在，也覺察到有平時練拳架後全身滿載能量的感覺。這樣練習對身、心都有很充實的鍛練。

Tai Chi Walking Pose 

As the name suggests this is a stake in action. In ancient literature, there are records and explanations of "walking meditation". In modern times, this is also a popular way of meditation. "Walking Pose” are similar to the walking practice of the Buddhism and Taoism ,and it is also one of the tools for tai chi churn to exercise physical fitness.

 The specific operation points of "Walking Pose" are listed as follows:

1.        Do the preparatory posture with the standing pose and requirements. (For details, please refer to the chapter on Tai Chi Standing Pose);

2.        Relax the whole body and distribute the weight on one of the legs from the original evenly distributed on both legs. This leg will become a solid leg. When the weight of the solid leg sinks, the virtual leg will rise slightly and can freely swing;

3.        Pull the Baihui point on the top of the head upward and slightly forward, the weight of the disc bone will drive the body forward, at this time, release the energy of the virtual leg to swing forward, let it step forward, and the sole of the foot touches the ground ;

4.        After stabilizing, pour the weight of the whole body into this virtual leg. Remember to relax the muscles of the waist, hips, thighs and calves, and keep the knees empty to prevent it from being weighed down;

5.        The original solid leg is converted into a virtual leg at this moment, repeat point 3 until the virtual and solid legs are exchanged, and the cycle is complete.

The Tai Chi Chuan itself is a moving pose and the "walking pose" is actually the step-moving method of the tai chi form. The establishment of "walking pose” just simplifies the content of the tai chi Form to meet the needs of different people and situations. If you have not learned tai chi form or the objective environment is inconvenient, practicing "Walking Pose" can receive some effects of tai chi practice, and it can also be integrated into daily life to increase opportunities for practicing. For those who are weak or have just recovered from a serious illness, it can be regarded as a therapy to speed up recovery. I have also used this method to help people with lower limb weakness recover.

I specially went to a nearby country park to test the "Walking Pose", and it took me 25 minutes to walk about 1250 meters. From the start to the end, the heart rate dropped by about 10%. After sitting quietly for a while, the heart rate dropped by another 10%. Throughout the walk, I focused on the virtual and solid flow of my legs and deep breathing. I felt calm and at ease, and I also felt that my whole body is full  of energy，just as practicing tai chi chuan. It is a very substantial exercise for body and mind.