A Step-by-Step Guide to the Tai Chi Closing Exercise 太極拳收功的步驟與方法

 

A Step-by-Step Guide to the Tai Chi

 Closing Exercise

太極拳收功的步驟與方法

Note: These are general guidelines. The specific steps and duration may vary depending on your individual needs and preferences. Always consult with a qualified Tai Chi instructor for personalized guidance.

Preparation

• Stand with your feet shoulder-width apart and your arms relaxed at your sides.

Instructions

1. Initial Qi Gathering

• As you begin, imagine your Qi rising from your feet and gathering in your Dantian (lower abdomen).
• Inhale deeply, visualizing the Qi rising through your legs and torso.
• Exhale slowly, feeling the Qi settling in your Dantian.

2. Mind-Body Coordination

• Ascending Qi: As you raise your hand, you inhale, and imagine your Qi rising to your Laogong (palm center) from Yongquan (sole center).
• Descending Qi: As you exhale, imagine your Qi ascending from Laogong to Baihui (crown of the head).
• Repeat this a few times, focusing on the sensation of Qi flowing through your body.

3. Meridian Tapping

• Shoulder Tapping: Gently tap your shoulder points (Jianjing) with your fists.
• Side Body Tapping: Lightly pat both sides of your abdomen, your kidneys (Mingmen), the outer sides of your thighs, knees, calves, ankles, and then back up the inner sides of your ankles, calves, thighs, and Dantian and Shangzhong.
• Head Tapping: Tap the Baihui, sides of your head, and the back of your neck.

4. Ear and Facial Massage

• Ear Pulling: Gently pull your ears upward, downward, and sideways.
• Ear Rubbing: Rub your ears vigorously.
• Facial Rubbing: Rub your face with your palms, focusing on the temples and jawline.
• Teeth Clenching: Gently clench and unclench your teeth.
• Neck Massage: Gently massage the muscles on all sides of your neck.

5. Dantian Massage

• Place your hands on your Dantian.
• Gently massage in a circular motion, clockwise and counterclockwise.
• The number of rotations can vary, but aim for a comfortable and relaxing sensation.

6. Final Qi Gathering

• After completing the massage, place your hands on Dantian and focus your attention on your Dantian.
• Imagine the Qi gathering and settling there, feeling a sense of warmth and tranquility.
• Take a few deep breaths, allowing the Qi to circulate throughout your body.

7. Relaxation

• Stand still for a few moments, allowing your body to relax completely.
• Gradually return your awareness to your surroundings.

Remember: The key to a successful closing exercise is to practice regularly and with mindfulness. Over time, you will develop a deeper connection with your Qi and experience the benefits of this practice.

太極拳收功的步驟與方法

1. 利用太極起式結合呼吸與意念：

   • 站立，將雙手慢慢上提，吸氣，同時意念集中於勞宮穴（手掌中心）與湧泉穴（腳底心）合一。
   • 雙手放下時，呼氣，意念轉移至勞宮穴與百會穴（頭頂中央）合一，氣息隨之沉降至丹田。

2. 敲打肩井穴：

   • 使用手掌或指節輕輕敲打肩井穴（位於肩膀與頸部交界處），左右肩各敲打8-16次。

3. 依序拍打身體各部位：

   • 輕輕拍打以下部位，依序為：
     • 腹部兩側
     • 命門穴（背部腰間，腎臟位置）
     • 大腿外側
     • 膝蓋外側
     • 小腿外側
     • 腳踝外側
     • 腳踝內側
     • 小腿內側
     • 大腿內側
     • 譠中穴（胸部中央）
     • 頭部百會穴
     • 頭兩側
   • 每個部位拍打8-12次。

4. 拉戳耳朵與其他操作：

   • 拉戳耳朵：雙手捏住耳朵，輕輕拉戳耳垂8-16次。
   • 鳴天鼓：雙手掌按住耳朵後部，手指輕敲後腦，進行8-16次。
   • 摩擦臉部：用雙手掌輕輕摩擦臉部8-16次。
   • 叩牙：輕輕咬合上下牙齒8-16次。
   • 按撫脖子：用雙手掌按撫脖子，輕輕按摩8-16次。
   • 按譠中穴：雙手掌輕按胸口的譠中穴，持續8-16次。

5. 按摩丹田：

   • 用手掌在丹田處順時針按摩36次，然後逆時針按摩36次。
   • 按住丹田幾秒鐘，感受氣息集中於此，恢復平靜，結束練習。

Tai Chi Closing Practice Steps

1. Using Tai Chi Opening Posture with Breathing and Intention:

   • Stand upright with feet shoulder-width apart, slowly raise both hands while inhaling, and focus your intention on the Lao Gong point (center of the palm) and Yong Quan point (center of the foot).
   • As you lower your hands, exhale, and shift your focus to the Lao Gong point and Bai Hui point (top of the head), letting the energy settle into the Dantian.

2. Tapping Jian Jing Point:

   • Use your palm or knuckles to gently tap  the Jian Jing point (located where the shoulder meets the neck) with your palm or knuckles. Tap each shoulder 8-16 times.

3. Sequential Tapping of Body Parts:

   • Gently tap the following areas in order:
     • Sides of the abdomen
     • Ming Men point (lower back near the kidneys)
     • Outer thighs
     • Outer knees
     • Outer calves
     • Outer ankles
     • Inner ankles
     • Inner calves
     • Inner thighs
     • Tan Zhong point (center of the chest)
     • Bai Hui point (top of the head)
     • Both sides of the head
   • Tap each area 8-16 times.

4. Ear and Other Operations:

   • Pulling the ears: Gently pull the earlobes 8-16 times.
   • Heaven Drum: Press the palms over the ears, tap the back of the head lightly with the fingers 8-16 times.
   • Rubbing the face: Gently rub your face with your palms 8-16 times.
   • Teeth tapping: Lightly clench and release your teeth 8-16 times.
   • Rubbing the neck: Gently massage the neck with your hands 8-16 times.
   • Pressing the Tan Zhong point: Lightly press the Tan Zhong point on your chest for 8-16 times.

5. Massaging the Dantian:

   • Use your palm to massage the Dantian area in a clockwise direction 36 times, then counterclockwise 36 times.
   • Press the Dantian for a few seconds, focusing on gathering energy, and then return to a calm state o conclude the practice.

   • The closing exercise in Tai Chi is a method used to gather the Qi dispersed throughout the body back to the Dantian (lower abdomen) at the end of practice, achieving a balance of mind and body. Different styles and lineages may have slightly different closing methods, but their principles are generally the same: to harmonize the Qi generated during practice and return it to the center of the body.

     The closing methods provided include various traditional health-preserving techniques, but there are still some points worth paying attention to:

     1. Mind Guidance: Guiding the mind to specific acupoints such as Laogong, Yongquan, and Baihui helps the Qi circulate and gather.
     2. Meridian Tapping: Tapping on the body's meridians can clear the meridians and promote blood circulation.
     3. Ear Massage: Pulling the ears, rubbing the ears, and other movements can clear the ear canals and refresh the mind.
     4. Facial Massage: Rubbing the face, tapping the teeth, and other movements can relax the facial muscles and improve blood circulation.
     5. Dantian Massage: Massaging the Dantian can warm the kidney Qi and promote the body's self-repair.

     Several points to note:

     • Direction: There is no absolute rule for the direction of massaging the Dantian. It can be adjusted according to personal feelings and habits.
     • Frequency: There is no fixed standard for the number of times each movement is performed. It can be determined based on the body's response.
     • Mind Concentration: During the closing exercise, the mind should be focused and the body relaxed to achieve better results.

     In addition to the methods provided, there are other closing methods, such as:

     • Standing Post: Stand still during the closing exercise, maintaining body balance, and focusing the mind on the Dantian.
     • Breathing Regulation: Use deep, slow breathing, combined with the mind, to guide the Qi to the Dantian.
     • Gentle Exercise: Do some gentle stretching exercises to help the body relax.

太極拳收功的原理與方法

太極拳收功是練習結束後，將散佈於體內的氣收歸丹田，達到身心平衡的一種方法。不同的流派和師承可能會有略微不同的收功方式，但其原理大同小異，都是為了將練習過程中產生的氣息調和，並將之歸於身體的中心。

作用：

1. 意念導引： 利用意念將氣引導至身體的特定穴位，如勞宮、湧泉、百會等，有助於氣的運行和聚集。利用太極起式的動作，上升時意念集中於勞宮穴與湧泉穴，並同時吸氣，這有助於將氣從下往上提起；當雙手放下時，意念集中於勞宮穴與百會穴，這有助於將氣息帶回頭部，並逐漸將氣沉降至丹田。
2. 經絡拍打： 拍打身體的經絡，可以疏通經絡，促進氣血循環。拍打和按摩肩井穴、腹部、背部、腿部等部位，可以刺激這些區域的經絡，促進氣血循環，放鬆肌肉，並增強內臟的功能。
3. 耳部按摩： 拉戳耳朵、鳴天鼓等動作，可以通暢耳竅，提神醒腦。拉戳耳朵、鳴天鼓、摩擦臉部、叩牙等動作，可以刺激耳部和頭部的穴位，增強腦部的氣血供應，幫助清醒頭腦，改善精神狀態。
4. 面部按摩： 摩擦臉部、叩牙等動作，可以舒緩面部肌肉，改善血液循環。
5. 丹田按摩： 按摩丹田可以溫養腎氣，促進身體的自我修復。最後按摩丹田，這有助於將氣息集中於丹田，達到內外統一的效果。通過順時針與逆時針的按摩，可以調整體內的氣息，增強丹田的能量。

需要注意的幾個點：

• 方向性： 按摩丹田的方向沒有絕對的規定，可以根據個人感受和習慣來調整。
• 次數： 各個動作的次數也沒有固定的標準，可以根據身體的反應來決定。
• 意念集中： 收功時，意念要集中，全身放鬆，才能達到更好的效果。

除了以上這些方法，還有一些其他的收功方法，例如：

• 站樁： 收功時站立，保持身體平衡，意守丹田。
• 呼吸調息： 採用深長緩慢的呼吸，配合意念，將氣引導至丹田。
• 輕柔運動： 做一些輕柔的伸展運動，幫助身體放鬆。

收功的原理：

太極拳講究陰陽平衡，練習過程中，身體內的氣會產生一定的變化。收功的目的就是將這種變化調整到平衡的狀態，使身體恢復到自然狀態。通過意念導引、經絡拍打、按摩等方式，可以加速身體的恢復，提高練習的效果。

太極拳的收功是練習結束後的一個重要環節，旨在將散布於全身的氣息集中於丹田，並平衡體內的能量。這有助於讓身體從運動狀態逐漸過渡到靜止狀態，避免突然停止運動可能帶來的不適感。同時，通過按摩特定的穴位和經絡，可以促進氣血循環，加強內臟功能，達到調理身心的效果。

Principles and Methods of Tai Chi Closing

 Practice

Principles

Closing practice in Tai Chi is an essential step after the session, aimed at concentrating the energy scattered throughout the body back to the Dantian and balancing internal energy. This helps transition the body from an active state to a calm state, preventing discomfort that may arise from sudden stops. Additionally, massaging specific acupoints and meridians can promote blood circulation, strengthen internal organ functions, and achieve mental and physical harmony.

1. Combination of Intention and Breathing:

   • Utilizing the rising motion in the Tai Chi opening posture, focus your intention on the Lao Gong and Yong Quan points while inhaling, helping to draw the energy upward.
   • When lowering the hands, focus on the Lao Gong and Bai Hui points, guiding the energy back to the head and gradually sinking it into the Dantian.

2. Tapping and Massaging:

   • Tapping and massaging areas such as the Jian Jing point, abdomen, back, and legs stimulate these regions' meridians, promote blood circulation, relax muscles, and enhance internal organ functions.

3. Ear and Head Operations:

   • Pulling the ears, performing the Heaven Drum, rubbing the face, and tapping the teeth stimulate the acupoints in the ears and head, enhancing blood supply to the brain, helping to clear the mind, and improving mental state.

4. Massaging the Dantian:

   • Finally, massaging the Dantian helps concentrate the energy there, achieving unity between the internal and external. Massaging in a clockwise and counterclockwise direction adjusts internal energy and enhances the Dantian's vitality.

The principle of closing exercise:

Tai Chi emphasizes the balance of Yin and Yang. During practice, the Qi in the body will undergo certain changes. The purpose of the closing exercise is to adjust these changes to a balanced state and restore the body to a natural state. Through mind guidance, meridian tapping, massage, and other methods, the body's recovery can be accelerated, and the effect of practice can be improved.

Tapping and rubbing the body after

 practicing Tai Chi

Tapping and rubbing the body after practicing Tai Chi are common practices rooted in Traditional Chinese Medicine (TCM) and Tai Chi theory. These practices are believed to promote health, enhance energy circulation, and aid in recovery. Here are the main theories behind these practices:

1. Enhancing Qi Circulation (氣循環)

• Qi (氣) is the vital energy that flows through the body, according to TCM. Tai Chi practice is aimed at cultivating and balancing this energy. Tapping and rubbing the body after practice are believed to help stimulate the flow of Qi throughout the meridians (energy channels), ensuring that it circulates smoothly and evenly. This helps to prevent Qi stagnation, which is thought to cause health problems.

2. Activating Acupoints (穴位激活)

• The body has specific acupoints connected to various organs and systems. Tapping these areas can activate these points, which may help in releasing tension, improving energy flow, and promoting healing. Rubbing the body can similarly stimulate these points and help disperse any blocked or excess energy accumulated during Tai Chi practice.

3. Releasing Tension and Balancing Energy

• During Tai Chi practice, energy might accumulate in certain areas of the body, leading to tension or an imbalance of energy. Tapping helps to release this tension and redistribute energy evenly across the body. Rubbing the body afterward helps to soothe and relax the muscles, further balancing the energy and preventing any potential discomfort or stiffness.

4. Improving Blood Circulation (促進血液循環)

• Both tapping and rubbing the body are thought to stimulate blood flow, improving circulation. This helps to bring oxygen and nutrients to the muscles and tissues, promoting recovery and reducing soreness after practice.

5. Grounding and Centering

• After Tai Chi practice, tapping and rubbing can help ground the practitioner's energy, bringing it back into the body and centering it. This is particularly important after the meditative and expansive movements of Tai Chi, helping to stabilize the body's energy and focus.

6. Harmonizing the Body and Mind

• The gentle, rhythmic actions of tapping and rubbing also have a calming effect on the nervous system. This practice helps to harmonize the body and mind, creating a sense of relaxation and well-being after the physical and energetic work of Tai Chi.

In summary, tapping and rubbing the body after Tai Chi are practices aimed at enhancing Qi circulation, activating acupoints, releasing tension, improving blood circulation, grounding energy, and harmonizing the body and mind. These actions support the overall goals of Tai Chi, which include promoting health, balance, and inner peace.