太極拳散手
1. Preparing for Tai Chi Sanshou involves physical and mental readiness. One of the essential steps is the Yùbèi shì (預備式), which translates to the "Preparation Stance" in English. Here’s how you can prepare for Tai Chi, including the instructions for 預備式:
1. Achieving a State of Stillness (Wu Ji - 無極)
This is the initial stage, representing a state of calm and neutrality:
- Posture: Stand with feet together, arms naturally relaxed and hanging by your sides. The fingertips should be slightly curved (fingers not fully straight).
- Breathing: Keep your mouth gently closed, teeth lightly touching, and the tongue resting on the roof of your mouth.
- Focus: Look straight ahead, but maintain a soft gaze. Your whole body should be relaxed, with no tension or specific physical action. Breathe using your abdomen, drawing the breath deep and slow.
- Mindset: Focus on emptiness. Your mind should be free from distractions. This stage is the state of stillness, referred to as Wu Ji (無極), meaning "infinite void" or "limitless."
2. Initiating Movement (Tai Ji - 太極)
This step transitions from stillness into movement, introducing Yin and Yang energies:
- Shifting Weight: Slowly shift your weight onto your right foot. Then, step out with your left foot, placing it about shoulder-width apart. Your feet should align in a "川" (chuan) shape, with the toes of both feet facing forward.
- Balancing: Evenly distribute your weight between both feet. Avoid leaning to one side or tilting forward or backward. Balance is key.
- Hand Movements: While inhaling, slowly raise both hands until they reach the height of your navel, with the tiger's mouth (the space between your thumb and index finger) facing each other. Once at this height, gently separate your hands to the sides and align them along the seams of your pants.
- Pressing Down: As you exhale, lower your hands with the fingers slightly pointing upward and wrists pressing downward. This is the start of activating internal energy.
Throughout this phase, maintain a lifted feeling in the crown of your head (xu ling ding jin), keeping the chest relaxed and the back slightly rounded. Also, relax your waist and hips.
This process helps establish the balance of Yin and Yang, known as Tai Ji (太極), and serves as a smooth transition into the movements of the form. This mental and physical alignment is essential for performing Tai Chi forms with grace and energy flow.
Section 1: Upper Hand
上步捶 (Shàng Bù Chuí) Step Forward Punch
攔捶 (Lán Chuí), or "Intercepting Punch
左斜飛 (Zuǒ Xié Fēi), or "Left Diagonal Flying
打左肘 (Dǎ Zuǒ Zhǒu), or "Strike the Left Elbow,"
左劈身捶 (Zuǒ Pì Shēn Chuí)Left Side Body Strike
左打虎 (Zuǒ Dǎ Hǔ), or Strike the Tiger to the Left
提手上勢 (Tí Shǒu Shàng Shì), or Raising Hands to the Upward Posture
摺疊劈身捶 (Zhédié Pī Shēn Chuí), or Folding Body Chop Punch
橫挒, or Horizontal Split
Section 1: Upper Hand | Section 2: Lower Hand |
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23. Step up and squeeze to the left. 24. Change Step, Turn Body, Left Lean. 25. Hit the right elbow 26. Retreat and Neutralize 27. Step back, turn and step up to lean 28. Turn around and change the step and right Separation 29. Turn around and change step and left separation 30. Change hands and right lean. 31. Step up left grasp the sparrow’s tail on the left. 32. Step up left grasp the sparrow’s tail on the right. 33. Right Separation, left Ward off, right split and punch. 34. Step Forward, High Pat on Horse, Left Heel Kick 35. Turn Body, Sweep Lotus 36. Hook Hand, Snake Creeps Down 37. Left Strike Tiger 38. Backward Repulse Monkey One 39. Backward Repulse Monkey Two 40. Backward Repulse Monkey Three 41. Needle at Sea Bottom 42. Hand Strums the Lute 43. Turn Body, Right Single Whip 44. Step Forward, Cross Hands 45. Turn Body, Retreat Step and Rollback 46. Step Forward, Turn Body and Cross Tiger | 23.Squeee back. 24. Turn around and lean to the left. 25. Turn Body, Golden Rooster Stands on One Leg 26. Double Separation, Step Forward, Left Heel Kick 27. Retreat, Lift Left Arm 28. Double Separation, Right Brush Knee 29. Double Separation, Left Brush Knee 30. Return, Right Lean 31. Right Cloud Hands 32. Left Cloud Hands 33. Turn Body, Side Body Punch 34. White Crane Spreads Wings, Right Sweep Leg 35. Left Diagonal Flying 36. Right Diagonal Flying 37. Turn Body, Swing Body Punch 38. Step Forward, Left Slap 39. Step Forward, Right Slap 40. Step Forward, Seven Stars 41. Fan Through Back 42. Bend Bow and Shoot Tiger 43. Fist Under Elbow 44. Embrace Tiger, Return to Mountain 45. Step Forward, Turn Body and Rollback 46. Turn Body, Retreat and Stride on Tiger |
太極拳散手 一.上手: 1.上步捶 2.上步攔捶 3.上步左靠 4.打左肘 5.左劈身捶 撤步左打虎 7.提手上勢 8.摺疊劈身捶 9.右橫捌手 10.下勢右打虎 11.上步左靠 12.隻分右蹬腳 13.上步右採捌 14.左棚右劈身捶 15.上步左靠 16.轉身按履勢 17.進步雙按 18.單推右臂 19.順勢按 20.化推 21.進步採列 22.右打虎
| 二・下手: 1.提手上勢 2.搬捶 3.右打虎 4.右推 5.换步右靠 6.右劈身捶 7.轉身按 8.開勢搬捶 9.换步左野馬分素 10.轉身撤步履 11.向右轉身按 12.指襠捶 13.換步右穿梭 14.白鹤掠翅左蹬腳 15.撤步撅左臂 16.雙風貫耳 17.下勢搬捶 18.右搓臂 19.化打右掌 20.化打右肘 21.换步撅右臂 22.轉身撤步履
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23.上步左擠 24.换步雙分右靠 25.打右肘 26.退步化 27.後退轉身上步靠 28.轉身換步右分腳 29.轉身换步左分腳 30.換手右靠 31.上步左攬雀尾 32.上步右攬雀尾 33.右開左棚右劈身捶 34.上步高探馬左蹬腳 35.轉身擺蓮 36.刁手蛇身下勢 37.左打虎 38.攆猴一 39.攆猴二 40.倒攆猴三 41.海底針 42.手揮琵琶 43.轉身右單鞭 44.上步十字手 45.轉身退步履 46.上步轉身跨虎 | 23.回擠 24.換步轉身左靠 25.轉身金雞獨立 26.雙分上步左蹬腳 27.退步撅左臂 28.雙分右樓膝 29.雙分左摟膝 30.回右靠 31.右雲手 32.左雲手 33.側身撇身捶 34.白鹤掠翅右套腿 35.左斜飛式 36.右斜飛式 37.轉身撇身捶 38.上步左 39.上步右 40.上步七星 41.扇通背 42.彎弓射虎 43.肘底捶 44.抱虎歸山 45.上步轉身履 46.轉身退步跨虎 |
1. Step Forward and Punch上步捶
The movement Shang Bu Chui (上步捶), or "Step Forward and Punch," can be performed with the principle of "以退為進" (yǐ tuì wéi jìn), meaning "retreat to advance," in mind. This concept emphasizes using retreating or yielding movements to create an opportunity for a powerful advance. Here’s how you can apply this principle to Shang Bu Chui while referencing key steps of the form:
Step-by-Step Breakdown of 上步捶 with "以退為進" Concept
Shift Weight and Preparation
- Instruction: Shift your weight onto your right leg by slowly bending your right knee and sinking your hips downward. Meanwhile, step backward with your left foot, pointing the toes 30-45 degrees toward the right-front direction.
- "Retreat to Advance" Principle: The sinking motion into the right leg creates a "yield" or retreat of the left foot, which stores energy and prepares you for the right foot forward movement. This retreat into a stable position sets up a controlled, powerful step forward.
Hand Positioning and Movement
- Instruction: As you step forward with your right foot, bring both hands in front of your lower abdomen. The left hand rises to chest height with the palm facing inward.
- "Retreat to Advance" Principle: The hands move inward as if retreating from an external force. This inward gathering is like coiling energy before releasing it. The left hand rises, preparing for the next offensive movement.
Advancing with a Large Step
- Instruction: Step forward with your right foot, taking a large stride, and assume a right bow stance (right leg bent, left leg straight).
- "Retreat to Advance" Principle: The right foot advances, but the movement begins with a stable retreat into the left leg. As you step, ensure your movement feels grounded and controlled from the previous yielding action.
Arm Movements and Punch
- Instruction: As you step your right foot forward, the left hand moves upward to peng (掤) and protects near the left temple, with the palm facing left. Simultaneously, the right hand forms a fist and strikes forward with a chopping motion, aligning with shoulder height and the tiger's mouth (虎口) facing upward.
- "Retreat to Advance" Principle: The left hand's upward movement is defensive, retreating from an opponent’s potential strike. This retreat is followed by the right hand's punch, which is the offensive, advancing move. The concept of yielding first to create an opportunity for attack is evident here. You defend with the left hand, then advance powerfully with the punch.
Focus and Final Position
- Instruction: Face east with your gaze directed straight ahead as the punch is delivered.
- "Retreat to Advance" Principle: Even as you move into an offensive stance, the preparation and initial movements were based on yielding, making the punch more controlled and effective.
By integrating "以退為進" in every movement, you can ensure that each advance in Shang Bu Chui is powered by a retreat or yielding phase, making your actions smoother, more grounded, and strategically stronger.
顏老師散手：太極拳散手
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一.上手: |
二・下手: |
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1. 上步捶
2. 攔捶
3. 左斜飛 4. 打左肘 5. 左劈身捶 示範1 6. 左打虎 7. 提手上勢 8. 摺疊劈身捶 9. 橫挒
10. 右打虎 11. 上步左靠 12. 雙分右蹬腳 13. 上步採挒 14. 左掤右劈身捶 15. 上步摟膝左靠 16. 轉身按捋勢 17.進步雙按 18.單推右臂 19.順勢按 20.化推 21.進步採挒 22.右打虎 23.上步左擠 24.雙分右靠 |
1.架打 2.搬捶 3.右打虎 4.右推 5.右靠 卓老師示範 6.右劈身捶 7.右雙按 8. 架打 9. 左斜飛 10.轉身撤步捋 11.向右轉身按 12.摟膝指襠捶 13.左穿梭 14.白鶴亮翅左蹬腳 15.右撅臂 16.雙風貫耳 17.搬捶 18.右搓臂 19.化打右掌 20.化打右肘 21.左撅臂 22.轉身撤步捋 23.回擠 24. 左斜飛 |
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25.打右肘 26.退右步化 27.退左步化 28.轉身上步靠 29.右分腳 30.左分腳 31.換手右靠 32.左攬雀尾 33.右攬雀尾 34.右劈身捶 35.高探馬 36.左蹬腳 37.轉身右擺蓮 38.刁手蛇身下勢 39.左打虎 40.右倒攆猴 41.左攆猴猴 42.右倒攆猴 43.海底針 44.手揮琵琶 45.轉身右單鞭 46.上步十字手 47.轉身退步履 48.上步轉身 |
25.右金雞獨立 26.左金雞獨立 27.雙分墊步左蹬腳 28.右撅臂 29.右摟膝 30.左摟膝 31.回右靠 32.左雲手 33.右雲手 34.側身劈身捶 35.白鶴亮翅 36.右套腿 37. 左斜飛 36.右斜飛 39.轉身搬攔捶 40. 左扇 41. 右扇 42.上步七星 43.扇通背 44.彎弓射虎 45.肘底看捶 46.抱虎歸山 47.轉身退步履 48.轉身退步跨虎 |
太極拳散手對練招式名稱 https://blog.udn.com/jincang/1076803
顏老師散手：
一．上手： 二．下手：
1. 上步捶 1. 提手上勢
2. 攔捶 2. 搬捶
3. 左斜飛 3. 右打虎
4. 打左肘 4. 右推
5. 左劈身捶 5. 換步右靠
6. 左打虎 6. 右劈身捶
7. 提手上勢 7. 轉身按
8. 摺疊劈身捶 8. 開勢搬捶
9. 橫挒 9. 換步左野馬分鬃
10. 右打虎 10. 轉身撤步履
11. 上步左靠 11. 向右轉身按
12. 雙分右蹬腳 12. 指襠捶
13. 上步採挒 13. 換步右穿梭
14. 左掤右劈身捶 14. 白鶴掠翅左蹬腳
15. 上步摟膝左靠 15. 撤步撅左臂
16. 轉身按捋勢 16. 雙風貫耳
17. 進步雙按 17. 下勢搬捶
18. 單推右臂 18. 右搓臂
19. 順勢按 19. 化打右掌
20. 化推 20. 化打右肘
21. 進步採列 21. 換步撅右臂
22. 右打虎 22. 轉身撤步履
23. 上步左擠 23. 回擠
24. 換步雙分右靠 24. 換步轉身左靠
25. 打右肘 25. 轉身金雞獨立
26. 退右步化
27. 退左步化 26. 雙分上步左蹬腳
28. 轉身上步靠 27. 退步撅左臂
29. 右分腳 28. 雙分右摟膝
29. 轉身換步左分腳 29. 雙分左摟膝
30. 換手右靠 30. 回右靠
31. 上步左攬雀尾 31. 右雲手
32. 上步右攬雀尾 32. 左雲手
33. 右開左掤右劈身捶 33. 側身撇身捶
34. 上步高探馬左蹬腳 34. 白鶴掠翅右套腿
35. 轉身擺蓮 35. 左斜飛式
36. 刁手蛇身下勢 36. 右斜飛式
37. 左打虎 37. 轉身撇身捶
38. 倒攆猴一 38. 上步左搧
39. 倒攆猴二 39. 上步右搧
40. 倒攆猴三 40. 上步七星
41. 海底針 41. 扇通背
42. 手揮琵琶 42. 彎弓射虎
43. 轉身右單鞭 43. 肘底捶
44. 上步十字手 44. 抱虎歸山
45. 轉身退步履 45.上步轉身履
46 . 上步轉身跨虎 46.轉身退步跨虎
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