大鵬飛翔十字樁功 Roc Flying Cross-Shaped Stake Exercise

 

大鵬飛翔十字樁功

Roc Flying Cross-Shaped Stake Exercise

Roc Flying Cross-Shaped Stake Exercise requires patience, dedication, and a mindful approach. It is a form of standing meditation created by Tsaifucius of Chinese Tai Chi Institute, that emulates various Chinese martial arts and qigong systems. It involves assuming static Roc flying postures while focusing on relaxation, body alignment, cultivating internal energy and leading Qi with the mind.

 

Here are steps you can take to effectively learn to relax and cultivate energy:

 

Find a Quiet Space: Choose a quiet and comfortable space where you can stand without being disturbed. You may want to use a mat or soft surface.

 

Take the Roc Flying Posture: There are various postures in Zhan Zhuang, but this one involves standing with your feet shoulder-width apart and your knees slightly bent. Your arms are raised on two sides of your body while forming an arc with your back, as if you're a roc preparing to fly, and your spine is aligned. Tuck in your tailbone and sitting on your hips.

 

Relaxation: Begin by relaxing your body from head to toe. Let go of tension in your muscles and joints. Relax your facial muscles, neck, shoulders especially, arms, chest, back, hips, legs, feet and soles.

 

Alignment: Focus on proper body alignment. Imagine that your body is suspended by a thread from the crown of your head, keeping your spine straight and elongated. Distribute your weight evenly between both feet.

 

Breathing: Pay attention to your breath. Breathe naturally and deeply, filling your lower abdomen as you inhale and releasing tension as you exhale. Let your breath be calm and relaxed.

 

Mindful Focus: Direct your attention to the sensations in your body, especially your shoulders and upper arms and try to lead the tension down to the earth and to the finger tips. Feel the points of contact between your feet and the ground. Be aware of any tension, discomfort, or energy flow. You can also visualize energy flowing through your body.

 

Persistence: Start with a short duration, such as 5 minutes, and gradually increase over time as your stamina and concentration improve. Be patient and consistent in your practice.

 

Internal Awareness: As you stand, cultivate a sense of internal awareness. Imagine energy (qi) gathering in your lower abdomen (dantian) and circulating through your body. Relax the whole body and distribute your energy evenly throughout every part of your body.

 

Release and Finish: To release the posture, slowly lower your arms and come back to a standing position. Gently shake out your body to release any residual tension.

 

Consult Teachers. You are always welcome to consult experienced teachers in Chinese Tai Chi Institute: While Zhan Zhuang can be practiced individually, it's beneficial to learn from an experienced teacher who can provide personalized guidance and corrections to ensure proper alignment and technique.

 

Remember that the goal of Pole Standing is to achieve a state of relaxed alertness, mindfulness, and energy cultivation. It's not about achieving a specific physical outcome but rather about building internal awareness and vitality over time.

大鵬飛翔之動功

Dynamic Exercise of the Great Peng's Soaring Flight

 

"搖肩轉膀" can be translated to "Shrug Shoulders and Turn Back" in English. This phrase describes a way to relax the body, especially the shoulders and back. It is often used in Chinese to depict a relaxed posture or movement that helps alleviate muscle tension and fatigue.

"Shrug Shoulders" refers to gently shaking the shoulders to create a sense of relaxation in the shoulder muscles. This can be achieved by gently swaying the upper body or swinging the arms.

"Turn Back" indicates gently turning the back, particularly the upper back, to allow the back muscles to stretch and relax. This can be achieved by lightly rotating the upper body or twisting the waist.

In summary, "Shrug Shoulders and Turn Back" conveys the idea of relieving tension in the shoulders and back through gentle movements, promoting a more comfortable and relaxed sensation in the body. This phrase is commonly used when discussing stress relief, relaxation, or taking a break.

Birds Use Their Wings for Turning:

1. Unequal Flap or Adjustment:
   • To turn, a bird will often flap one wing less or adjust the angle of one wing differently than the other. By doing this, the bird reduces the lift on one side and increases it on the other, causing the bird to bank or tilt in the direction of the turn, much like how an airplane turns.
2. Steering with Wings:
   • The bird tilts or lowers one wing to steer in the desired direction. By changing the wing’s position and angle, the bird creates a difference in air resistance and lift, allowing it to turn smoothly.
3. Tail Assistance:
   • In addition to the wings, the tail feathers also help with steering and stability during turns. The bird adjusts its tail to fine-tune its direction and maintain balance.

So, while both wings are still crucial, during a turn, a bird will use one wing more actively than the other to change direction efficiently. This does not mean the bird is flying solely on one wing but rather adjusting the relative force between the two wings to make a smooth turn.

 

表單的頂端