Calm the mind and guide the spirit, breathe naturally-all kinds of Tai Ji Chuan require single-minded thinking, quiet spirit and guided movements, just as calligraphy and painting require the mind to be ahead of the pen and have a well-thought-out plan. Playing Tai Ji Chuan also requires that the mind is in front, the body is behind, the heart should be calm, and the movements should be integrated. Taiji family heirloom regards mental exercise and physical exercise as equally important. Before moving, you should straighten your posture, breathe naturally, be calm, be calm, get rid of other thoughts, concentrate, make all arrangements, consciously relax and calm down, and then start moving. In the process of moving, you should constantly use your intention to guide every movement. For example, if you press with both hands, you must first have the imagination to push forward. If you want to sink your breath, you must sink it into the depths of your abdominal cavity. Your intention will not stop, and your actions will not stop. When boxing, don't be short of breath caused by exercise, and ask to breathe naturally. Beginners should keep breathing naturally. After mastering the movements, they can follow the principle of starting to inhale and exhale and opening to inhale and exhale, so that breathing and movements can naturally cooperate.
Moderate, comfortable, soft and coherent-Tai Ji Chuan requires stable body, relaxed posture and complete body muscles and joints. Generally speaking, there is no obvious change in action and intense jumping action. Actions are like running water, which is slow, smooth and continuous. Often the end of the last action is the beginning of the next action without any pause. Tai Ji Chuan's movements are round and coordinated. Most of them are curved, forming a spiral shape, turning smoothly and connecting naturally. The head, eyes, hands, feet and trunk should cooperate with each other, and the whole body should form a whole in harmony. We shouldn't take care of one thing at a time and go our own way.
Lightness and calmness, combining rigidity and softness-Tai Ji Chuan's movements are "walking like a cat and moving like spinning", soft but not soft, rigid but not hard, full of toughness and elasticity. Even if you use force, you should be flexible and elastic. The classic boxing theory of Taiji Chuan says: "Freedom, solidity and flexibility are the only ways to understand power." It has also been described that Tai Chi Chuan's movements are like iron wrapped in cotton, showing a calm, calm and explosive trend in lightness and softness.
Requirements for postures of various parts of the body
1. Head: When practicing boxing, the head is straight and the neck is straight, and the club will gently lift it, which is also called "virtual collar top". The head rotates with the rotation of the body, and the eyes change with the change of the body, and the upper and lower parts should be coherent and coordinated. The facial expression is naturally correct, calm and calm, the jaw is adducted, the mouth is naturally closed, and the upper jaw is rolled on the tongue. At the same time, get rid of distractions, concentrate, and then start boxing. For example, the eyes and movements of wild horses when they divide their manes. The meaning of offensive and defensive fighting eyes: starting-front-right hand-left hand-fixed posture-left hand, relaxed and reasonable adjustment of sight. The head movements are coordinated with the body, and you can't stretch forward, otherwise you will be beaten. If the action is slack, it will destroy the structure of Tai Ji Chuan and lose the meaning of the attack.
2. Trunk: chest back, waist back, hip chest back: pulling the chest back means that the chest can't stand outside, and it should be kept in a relaxed and natural state. Pull back means that the back is stretched and opened, which can't be understood as hunchback, and the key to chest pulling and pull back is natural stretching. General requirements: deep exhalation. As shown in the figure, the lumbar spine is the key to the rotation of the upper and lower bodies, and plays a major role in the changes of the whole body, the stability of the center of gravity and the efforts to reach all parts of the limbs. Waist relaxation means that the lumbar muscles are relaxed and not nervous, and the spine needs to be stretched after leaning forward and backward. For example, stretching, stroking, squeezing, pressing and other buttocks under the seabed needle: contracting buttocks, contracting buttocks Tai Ji Chuan mostly keeps a posture of bending legs and squatting, requiring the buttocks to contract inward and retract inward, so as to keep the body straight.
3. Shoulder and arm: When sinking shoulders, lowering elbows and sitting on wrists, the shoulder joints should be relaxed, and shoulders should not be shrugged, buckled and stretched back. The elbow joint should bend naturally and have a slightly drooping posture. When bending your arms, you should keep an arc shape, leaving a certain gap under your knees to make the movements round and natural. Sit on your wrist and straighten your fingers when you put your hands. For example, the cloud hand is mainly a defensive action. When the opponent is attacking continuously, I can push away the opponent's attack with my hand, or I can directly insert it into the opponent's chest for a horizontal high-five attack.
4. Legs: bend your legs, hang your hips and buckle your knees. In the process of practicing Tai Ji Chuan, the change of advance and retreat, the source of strength and the stability of the whole body mainly depend on your legs. In order to maintain the positive balance of posture and the quality of movements, you must bend your knees and lower your hips, and your knees should be loose and strong to ensure the freedom of leg flexion and extension. Fixing the foot means that the foot should be down-to-earth to prevent it from being lifted or pulled out. For example, lunge-the posture requirements of all parts of the body listed above are found in the whole set of Tai Ji Chuan movements, and they are interrelated and mutually restricted. In order to facilitate your study, I summarize Tai Ji Chuan's pose requirements as follows: (1) Calm and relaxed; (2) from loose to soft, from soft to hard; (3) Arc spiral, rotating forward; (4) moving back from the source; (5) three-point Liuhe; (6) virtual collar top; (6) air sinks into the abdomen. The sacrum is strong (10), the eyes turn with ease, the steps change with ease (1 1), the speed is even, the light and heavy are combined (12), the breathing is coordinated (13), the movements follow the movements, and the posture is fixed.