| QIGONG 气功  |
TAIJI SHADOW BOXING 太极拳  |
Internal Forms Of ExercisePrinciplesThe underlying principle of the internal exercises is the idea that action follows thought. An example of this is in the starting position, where the slow raising of arms occurs only after the thought of raising arms has occurred. All internal exercisee are controlled by such consciousness and one must therefore be quiet and calm before beginning each exercise and then apply one's total concentration. Relaxation is all-important. Muscles and joints should be relaxed to such a degree that all rigidity disappears. The torso should be kept upright with arms held in a rounded manner and legs bent or curved as required. Special attention must be paid to balance as one moves from one position to another and natural breathing is essential. The basic rule of 'up, inhale; down, exhale' naturally coordinates breathing with action. In the starting position, for example, the raising of the arms causes you to breathe in and the lowering of the arms to breathe out. There are several distinguishing features of the internal forms of exercise. Lightness and suppleness characterize them all. Taijiqua should be done slowly and smoothly as the movements are in accord with the natural motions of the human body. After exercising you should feel relaxed and refreshed rather than exerted, and it is therefore especially suitable for the elderly, the infirm and sufferers of chronic diseases. Continuity is important. Taijiquan from beginning to end should be a smooth, uninterrupted flow of movement. Movements of arms and hands in curves and arcs should follow the natural curves of your joints. This ensures an even exertion of each part of the body. Finally, taiiquan requires a close coordination of the upper and lower parts of the body. Taijiquan also calls for harmony between inner and outer body movements and you must be aware of your breathing. Each movement involves the whole body, with the waist and back initiating the movement of your limbs. Such well-coordinated movements automatically eliminate any rigidity and disjointedness. Pay special attention to certain parts of the body whlle doing these exercises. Move your head naturally with your torso, keep your chin in and mouth closed with your tongue resting gently behind your upper teeth, and breathe through your nose. Eyes should follow the hand that is in front and your neck should be neither too stiff nor too relaxed. Your chest should be pulled in and your shoulder should be kept low. Shifting acts through your legs giving you firmcontact with the ground, as can be seen by the constant shiliing of weight from one leg to the other. Knee joints should be relaxed throughout, and even when told to keep legs straight the knee joints should never be locked. When advancing always touch the ground with your heel first and when retreating put your toe down first. The sinking of shoulders and lowering of elbows is especially important as, when these two joints are relaxed, arms and wrists become naturally curved and fingers naturally spread. |
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