以丹田打拳，不動手腳

「以丹田打拳，不動手腳」是太極拳的重要核心概念。這句話強調了下丹田 (dān tián) 在太極拳運動中發力重要性。下丹田位於下腹部，被認為是太極拳的重心所在，也是精氣 (jīng qì) 儲藏和修養之處。透過在練習太極拳時意守丹田，修行者可以將動作與呼吸和內在能量相連接，使動作更流暢、更有力、更省力。

太極拳主張以丹田打拳而非手腳的原因有以下幾點：

* 內勁 vs 外力：太極拳不是以蠻力取勝，而是運用巧勁、平衡和時機來化解對方的抵抗。透過以丹田發力，練習者可以發展出更持久和有效的動力來源，而不會受到自身力量的限制。

* 全身協調：以丹田打拳時，整個身體都會參與到動作之中，而不僅僅是手和腳。這能促進更好的協調性、平衡性和整體的身體意識，這些對於有效的太極拳練習至關重要。

* 意念與專注：意守丹田有助於練習者發展身心之間的更深層連結。這使他們能夠更有效地引導意念和能量，從而帶來更精準和更受控制的動作。

* 涵養內氣：太極拳不只是外在的運動，更著重於培養內在的精氣。透過意守丹田，練習者可以刺激和加強氣血的運行，從而改善健康和身心狀態。

綜上所述，「以丹田打拳，不用手腳打拳」強調了下丹田作為太極拳發力的重要性。它彰顯了內在修行、全身協調、意念專注以及氣功發展在實現有效和強勁的太極拳動作中的價值。

 "以丹田打拳，不用手腳打拳" (yǐ dāntián dǎ quán, bù yòng shǒujiǎo dǎ quán) and why it is said in Tai Chi:

"Strike with the dantian, not with the hands and feet."

This phrase is a core principle in Tai Chi that emphasizes the importance of using the dantian, the energy center located in the lower abdomen, to generate power for Tai Chi movements. It suggests that true Tai Chi power comes not from physical strength or forceful strikes, but from the internal cultivation of qi (energy) and the skillful application of Tai Chi principles.

The dantian is considered the "center of gravity" of the body in Tai Chi and is where qi is stored and cultivated. By focusing on the dantian during Tai Chi practice, practitioners can learn to connect their movements to their breath and internal energy, leading to more fluid, powerful, and effortless movements.

There are several reasons why Tai Chi emphasizes striking with the dantian rather than with the hands and feet:

1. Internal Power vs. External Force: Tai Chi is not about overpowering an opponent with brute force but rather about using leverage, balance, and timing to overcome their resistance. By focusing on generating power from the dantian, practitioners can develop a more sustainable and effective source of power that is not limited by physical strength.

2. Whole-Body Coordination: When striking with the dantian, the entire body is engaged in the movement, not just the hands and feet. This promotes better coordination, balance, and overall body awareness, which are essential for effective Tai Chi practice.

3. Mental Focus and Intention: Focusing on the dantian helps practitioners develop a deeper connection between their mind and body. This allows them to direct their intention and energy more effectively, leading to more precise and controlled movements.

4. Cultivating Internal Energy: Tai Chi is not just about physical movements but also about cultivating internal qi energy. By focusing on the dantian, practitioners can stimulate and strengthen their qi circulation, which can lead to improved health and well-being.

In summary, the phrase "以丹田打拳，不用手腳打拳" emphasizes the importance of using the dantian as the source of power in Tai Chi. It highlights the value of internal cultivation, whole-body coordination, mental focus, and qi development in achieving effective and powerful Tai Chi movements.

"含胸"的三個層次

在太極拳中，"含胸"是指胸部微微內含、鬆沉，這是一個重要的姿勢調整，可以增強整個身體的協調性和穩定性。"含胸"的三個層次通常包括：

1. **表層含胸**：

   - 這是最基本的層次，主要是指胸部微微內收，避免挺胸。這樣可以防止重心前傾，有助於保持身體的穩定和平衡。

   - 具體做法是放鬆胸部的肌肉，使胸骨向內微微靠攏，肩胛骨自然下沉，這樣胸腔會稍微收縮，感覺氣沉丹田。

2. **中層含胸**：

   - 這個層次要求更加細緻的控制，除了表層的含胸之外，還需注意胸部內外力量的調和。內部力量的調和意味著保持胸部內部的放鬆和自然。

   - 在這個層次，練習者需要感受到胸腔的放鬆，但同時保持一種內在的支撐感。這種感覺有點像是胸腔內部充滿了氣，但並不鼓起，這樣可以更好地促進氣的流動和身體的協調。

3. **深層含胸**：

   - 這是最深入的層次，要求練習者能夠在運動中保持含胸的狀態。這意味著在動態的過程中，無論是推手、散打還是套路演練，都能夠保持胸部的放鬆和內收。

   - 這個層次要求練習者在每一個動作中都能夠感受到胸部的鬆沉，同時不影響呼吸的自然流暢。深層含胸需要長期的練習和深刻的體會，才能真正做到內外一致、動靜皆宜。

這三個層次的含胸是逐步深入的，需要練習者在不同的練習階段中不斷地體會和掌握。只有通過不斷地練習和體會，才能夠真正做到含胸拔背，達到太極拳中所要求的身體協調和氣的流暢。

 在太極拳中，"含胸"是指胸部微微內含、鬆沉，這是一個重要的姿勢調整，可以增強整個身體的協調性和穩定性。"含胸"的三個層次通常包括：

1. **表層含胸**：

   - 這是最基本的層次，主要是指胸部微微內收，避免挺胸。這樣可以防止重心前傾，有助於保持身體的穩定和平衡。

   - 具體做法是放鬆胸部的肌肉，使胸骨向內微微靠攏，肩胛骨自然下沉，這樣胸腔會稍微收縮，感覺氣沉丹田。

2. **中層含胸**：

   - 這個層次要求更加細緻的控制，除了表層的含胸之外，還需注意胸部內外力量的調和。內部力量的調和意味著保持胸部內部的放鬆和自然。

   - 在這個層次，練習者需要感受到胸腔的放鬆，但同時保持一種內在的支撐感。這種感覺有點像是胸腔內部充滿了氣，但並不鼓起，這樣可以更好地促進氣的流動和身體的協調。

3. **深層含胸**：

   - 這是最深入的層次，要求練習者能夠在運動中保持含胸的狀態。這意味著在動態的過程中，無論是推手、散打還是套路演練，都能夠保持胸部的放鬆和內收。

   - 這個層次要求練習者在每一個動作中都能夠感受到胸部的鬆沉，同時不影響呼吸的自然流暢。深層含胸需要長期的練習和深刻的體會，才能真正做到內外一致、動靜皆宜。

這三個層次的含胸是逐步深入的，需要練習者在不同的練習階段中不斷地體會和掌握。只有通過不斷地練習和體會，才能夠真正做到含胸拔背，達到太極拳中所要求的身體協調和氣的流暢。

In Tai Chi, "含胸" (hán xiōng) refers to slightly containing the chest inward and relaxing it. This is an important posture adjustment that enhances the overall coordination and stability of the body. The three levels of "含胸" (hán xiōng) typically include:

1. **Surface Level**:

   - This is the most basic level, primarily referring to slightly drawing the chest inward to avoid puffing it out. This helps prevent the center of gravity from leaning forward, aiding in maintaining body stability and balance.

   - Specifically, relax the muscles of the chest, allowing the sternum to slightly draw inward and the shoulder blades to naturally sink. This causes the chest cavity to slightly contract, creating a feeling of Qi sinking to the Dantian.

2. **Intermediate Level**:

   - This level requires more refined control. Besides the surface level of containing the chest, attention should be paid to the harmony of internal and external forces in the chest. Harmonizing internal forces means maintaining the relaxation and natural state of the inner chest.

   - At this level, practitioners need to feel the relaxation of the chest cavity while maintaining a sense of internal support. It is akin to having the chest cavity filled with air but not puffed up, which promotes better Qi flow and body coordination.

3. **Deep Level**:

   - This is the most advanced level, requiring practitioners to maintain the contained chest state during movement. This means that during dynamic processes, whether in push hands, sparring, or routine practice, the chest remains relaxed and inward.

   - This level demands practitioners to feel the sinking and relaxing of the chest in every movement without disrupting the natural flow of breathing. Deep-level containing the chest requires long-term practice and deep understanding to truly achieve internal and external harmony, suitable for both movement and stillness.

These three levels of "含胸" (hán xiōng) progress gradually, requiring practitioners to continuously understand and master them at different stages of practice. Only through consistent practice and experience can one truly achieve "含胸拔背" (hán xiōng bá bèi), reaching the body coordination and smooth Qi flow demanded in Tai Chi.