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Tai Chi Pernafasan

Dr Paul Lam “What about the breathing?” Numerous students have asked me this question. Correct breathing is an important part of tai chi. Here’s a simple guide based on essential tai chi principles.

“What about the breathing?” Numerous students have asked me this question. Some teachers believe that breathing patterns should be very specific. For example, in each and every part of a movement, there is a specific breathing pattern-in and out, slowly or quickly. These teachers feel that the breathing has to be just so for each movement. I find this method difficult and think it can impede improvement for some students. It often leads to too much focus on the breathing and distraction from focusing on other essential principles. No two people are the same. They have different lung capacities and different speeds in their movements so to coordinate in the same specific pattern with others would be difficult for many. In addition, this can lead to forced or contrived breathing which can be harmful.

Gaya Tai Chi - bentuk pembukaan dan penutupanCorrect breathing is an important part of tai chi. Here’s a simple guide based on essential tai chi principles. The key is the storing and delivering of energy because tai chi emphasises on internal energy. Every tai chi movement alternates between gathering, storing and then delivering energy. Often the classics describe it as opening and closing. When you open, it’s storing energy like someone drawing an arrow in a bow; in closing, the energy is delivering so it’s like shooting the arrow. Keep this image in your mind and the rest will be easy to follow.

When you’re inhaling (storing energy), think of taking in the life energy-oxygen- into your body. When you deliver energy or force, you exhale. This can be applied to almost all tai chi movements since they are, in essence, alternating opening and closing movements.

Di Sunset di Florida 2004: Chen gaya Tai Chi - Mengelak LautWhen your hands pull apart or when you’re stepping forward, that’s an opening movement. For example, in the Sun style opening and closing movement, when your hands are in front of your chest, opening up, you breathe in to store energy. When your hands come closer, you breathe out, delivering energy. Another example is Single Whip in Yang style. At the end of Single Whip, even though your hands are opened out, it’s actually a closing movement because that’s where you deliver the energy, so you breathe out. Using this logic, you can see in Chen style’s punching movements, when you’re bringing your hands closer to store up energy, that’s an in breath and when you punch out, that’s the out breath.

And then there’s up and down movements. When you move your hands up, you’re storing your energy, and therefore you breathe in. When you bring your hands down, you’re delivering energy-shooting the arrow-so you breathe out. Likewise, when you stand up and bend down.

Use this guide throughout your tai chi forms. Whenever you’re in doubt, focus on practising the form correctly: Relax, loosen your joints and you’ll find your breathing will be correct. Don’t force or hold your breath. Simply allow your body to breathe naturally when in doubt.

Saya telah menyederhanakan kaedah pernafasan perut abdomenal dan terbalik sebelum ini, dan saya mendapati ia lebih berkuasa dalam penanaman tenaga. Ini adalah:

Kaedah Pernafasan Dan Tian

This breathing method is a modification of traditional qigong based on modern medical research into the deep stabilizer muscles. It helps to sink your qi to the dan tian and to enhance qi power, in turn improving internal energy. It can be incorporated into all your qigong and tai chi movements.

Anda boleh mengamalkan pernafasan sama ada duduk atau berdiri tegak. Berhati-hati untuk memegang postur yang betul. Letakkan tangan kiri pada perut anda tepat di atas butang perut dan tangan kanan di bawahnya. Berkonsentrasi pada perut bawah dan otot lantai panggul.

Apabila anda menyedut, mengembangkan bahagian abdomen yang lebih rendah-biarkan ia membesar sedikit-dan biarkan otot lantai perut dan pelvis anda berehat. Anda harus berasa sedikit menolak dari tangan kanan. Semasa anda menghembus nafas, perlahan-lahan mengikat otot-otot lantai panggul dan bahagian bawah abdomen. Rasa penguncupan otot dengan tangan kanan anda, menjaga kawasan di atas butang perut anda seketika mungkin. Kontrak otot lantai pelvik dengan sangat perlahan, jadi perlahan-lahan bahawa ia hampir seperti anda hanya berfikir tentang kontrak mereka. Satu lagi cara yang baik adalah membayangkan bahawa anda membawa lantai pelvik anda hanya setengah inci lebih dekat dengan butang perut anda. Penguncupan yang lebih kuat akan menggerakkan tangan kiri terlalu banyak dan itu bermakna melibatkan pelbagai kelompok otot oleh itu tidak berkesan.

Semasa anda menghirup dan mengendurkan otot perut dan perut rendah, cuba untuk tidak melonggarkan mereka sepenuhnya tetapi mengekalkan kira-kira peratus 10-20 penguncupan. Ini akan membolehkan anda mengekalkan sikap tegak dan mempunyai kumpulan otot yang sesuai untuk fasa seterusnya.

If you can feel the qi, you can circulate it down along the conception vessel on expiration, and up along the governing vessel on inspiration. Another good way is to visualise your qi move in a straight line just beneath your skin: up to middle of your sternum (the point below two nipples) on inspiration and down to the dan tian on expiration.

Teruskan dengan berita, peristiwa & banyak lagi.

Daftarlah untuk Tai Chi percuma untuk Health Newsletter

2013-12-12T06:44:36+00:00