身備五弓

 

身備五弓

張五弓，豎脊梁，

弓如蝦，放如劍。

左有弓，右有弓，

直有弓，橫有弓，

渾身是弓，處處成圓。

渾身是弓，弓弓相連

大弓一張，處處成圓。

大弓一張弓弓張，大弓一合弓弓合，

曲中帶直勁連綿，弓弓相連到天邊。

Extend the five bows, upright the spine,

The bow is like a shrimp, release it like a sword.

Left has a bow, right has a bow,

Direct has a bow, horizontal has a bow,

The whole body is a bow, everywhere becomes round.

Curved with straight energy continuously, bows connected to the horizon.

身弓，身弓以腰為弓把，腰脊要始終以意氣貫注，中定而不偏移搖擺，大椎穴與尾閭骨為弓梢。

稍節領勁，中節定位，根節放鬆—四弓備矣。

虛領頂勁，含胸拔背，鬆腰收臀——身弓備矣。

The body bow serves as the main bow, coordinating the opening and closing movements of the arms and legs in space. The body bow uses the waist as the bow handle, and the waist spine should always be concentrated on with the mind and energy, staying centered without swaying. The Dazhui acupoint and the coccyx serve as the bow tips, symmetrical above and below. When storing energy, the Dazhui acupoint and the coccyx attract and align vertically, with the coccyx in the center, the crown of the head lifted, the chest hollowed, and the back straight, enhancing the momentum of the body bow. When releasing energy, the lumbar spine slightly extends at the Mingmen acupoint, descending to the hips and legs, focusing on the heels, while connecting upwards to the spine and extending to the arms, reaching the fingertips. Each movement in the process of storing and releasing energy, like the opening and closing of a large bow, embodies the concept of "the body is like a bow, and the energy is like an arrow."

上臂與胸側是一弓。即是掤勁。被攻擊時是鬆而不垮。

大腿與腰胯是一弓。

The upper arm and chest side form a bow. This is the ward-off energy. When attacked, it should be relaxed but not collapsed.

The thighs and waist and hips form a bow.

臂弓：

The arm bow uses the elbow as the bow handle, and one should always concentrate the mind and energy between the elbows. It is necessary to be calm and relaxed, with the wrist joint and clavicle as the bow tips. The clavicle bow tip should be fixed and symmetrical with the wrist, and the shoulder and wrist should also be relaxed. When storing energy, the arm goes from straight to curved, and the palm rotates inward, with the intention directing the energy. Start by pulling in the pinky finger, then the rest of the fingers, gathering at the base of the palm. Sink the elbow, relax the shoulder, and extend the arms smoothly to the spine, focusing on the waist and gathering at the dantian. When releasing energy, the energy originates from the dantian, transfers to the waist, extends to the spine, and penetrates into the arms. When the arms go from curved to straight, use the hand to guide the elbow and the elbow to guide the shoulder. Before settling into the posture, use the shoulder to urge the elbow and the elbow to urge the hand, reaching the fingertips, with internal energy penetrating to the feet. Maintain a calm, relaxed, and pure state throughout.

掌弓：

"Both hands lead the energy." In martial arts or Tai Chi, this typically refers to the coordinated use of both hands to guide the body's strength or energy for purposes such as attacking, defending, or maintaining balance. This movement requires coordination between the body and hands to ensure the effective use of strength and energy.

腿弓：

The leg bow uses the knee as the bow handle, with the root of the thigh and the heel as the bow tips. The balance and support of the entire body's weight are primarily dependent on the bowing of the legs, which also form the foundation for movement and strength. The flexibility or stiffness of the entire body's movements depends on the correct changing of the leg bows. The bow tips of the roots of the thighs should be stable, and the feet should move in arcs when advancing or retreating, avoiding direct movements forward or backward, or straight up and down. The distinction between the solid and empty legs should be clear, with the empty leg's heel or toes touching the ground, the knee projecting forward with focused intention, and the pelvis sinking and extending back. The empty leg should not be completely without strength but should be ready to change to a solid leg. The solid leg's sole should be firmly planted on the ground, with the intention sinking down and the energy rising up. Even though one leg may support the entire body's weight, it should not be entirely static, but should have a sense of leaping. When advancing, shift the body's weight to the other leg, lift the thigh, store energy in the knee, lift the heel, let the toes hang down, then extend the leg from a bent position, letting the foot descend slowly, first landing on the heel with the toes raised, then the entire sole and toes firmly touching the ground. When retreating, shift the body's weight to one leg, lift the other thigh, store energy in the knee, lift the heel, then extend backward, first landing on the toes, then the heel, with the entire sole firmly touching the ground.

足弓：三弓落地湧泉貼，呼吸螺旋不傾斜。在意，在氣，不在形。

https://zhuanlan.zhihu.com/p/74486353

Translate: "The 'Tai Chi Five Bows Diagram' was created and illustrated by the Tai Chi master Li Yishe (1832-1892) at the end of the Qing Dynasty. The diagram is succinct and clear, providing a profound and detailed explanation of the concept of the five bows in Tai Chi. This diagram plays an extremely important role in the study and practice of Tai Chi, especially for those who are dedicated to seeking true skill and diligently studying the essence of Tai Chi. It is one of the valuable materials carefully drawn and preserved by the senior Li Yishe with all his lifelong efforts."

五弓者，上有两膊，下有两腿，中有腰脊，总称五弓。五弓者，总归一弓，一弓张，四弓张，一弓合，四弓合，五弓为一弓，才好实用。大弓张，四弓张，大弓合，四弓合，总须节节贯穿，一气呵成，方能： 人为箭，我为弓。

太极拳，轴也，处处为轴，让敌失中，前栽后仰，左右旋跌，晕头转向；最后要修练成：通头贴背一架弓。