中正

 正中正

脊柱垂直於地面

虛靈頂勁

頭正頸鬆：下巴夾球，玉枕上提。配合頂勁。

沉肩垂肘

護肫，鼓命門

鬆腰落胯

裹臀

提肛吊襠

曲膝微蹲

鬆腳踝

三弓落地湧泉貼，呼吸螺旋不傾斜

腳底三弓指的是腳底的三個弓形部位，分別是前足弓、中足弓和後足弓。在正常情況下，站樁時三個足弓應該都會有接觸地面的情況，以保持身體的平衡和穩定。如果有一個或多個足弓無法完全接觸地面，可能表示站姿不正確或有身體不協調的情況，建議檢查姿勢並調整站樁方式。

「呼吸螺旋」是一種呼吸方式，通常與太極拳等內家拳法相關。這種呼吸方式強調將呼吸引導至腹部並保持連續性，讓呼吸像一根螺旋般循環。透過這種呼吸方式，人們可以更好地調節身體內部的氣流，提升氣的運行效率，從而增強身心健康。

"鼻臍一線，水火相見" (bí qí yī xiàn, shuǐ huǒ xiāng jiàn) 是太極拳中的一個概念，意指在進行動作時，保持鼻子和肚臍在同一直線上，就像水和火相互對望一樣。這個概念強調身體的垂直和平衡，有助於保持穩定的站姿和動作準確性。

Breathe in n out

 Breathe in n out

在太極等練習中強調呼氣比吸氣時間長的原因源於人體自主神經系統的生理學。當您的呼氣時間超過吸氣時間時，會刺激副交感神經系統，通常被稱為「休息和消化」系統。這種刺激有助於放鬆身心，減少壓力，並有助於降低心率和血壓。

此外，長時間的呼氣可以增強肺部氣體交換的效率。在呼氣過程中，您排出二氧化碳，這是細胞呼吸的代謝產物。通過延長呼氣時間，您可以讓更多時間讓二氧化碳排出，這有助於維持體內氧氣和二氧化碳的平衡。

總的來說，在呼吸練習中專注於長時間的呼氣有助於促進放鬆、提高呼吸效率，並支持整體健康。

When practicing Tai Chi or any form of mindful breathing, it's generally recommended to make the exhalation longer than the inhalation. This helps to relax the body and mind, as a longer exhalation activates the parasympathetic nervous system, promoting a sense of calmness. For example, you might inhale for a count of three and exhale for a count of five. Adjust the length of each breath to what feels comfortable and natural for you.

The emphasis on a longer exhalation in practices like Tai Chi is rooted in the physiology of the body's autonomic nervous system. When you exhale longer than you inhale, you stimulate the parasympathetic nervous system, often referred to as the "rest and digest" system. This activation promotes relaxation, reduces stress, and can help lower heart rate and blood pressure.

Additionally, a longer exhalation can enhance the efficiency of gas exchange in the lungs. During exhalation, you expel carbon dioxide, which is a waste product of cellular respiration. By extending the exhalation, you allow more time for carbon dioxide to be released, which can help maintain the proper balance of oxygen and carbon dioxide in your body.

Overall, focusing on a longer exhalation in breathing practices helps promote relaxation, improve respiratory efficiency, and support overall well-being.