肩輪轉，束肋骨，下丹田，曲中求直，不涉頂頭懸—the training is packed with classical internal training principles. Here's a breakdown of each term, its significance in traditional Tai Chi theory, relevant classical references, and practical methods to train them:
1. 肩輪轉 (Shoulder Rotation in a Circular Way)
Meaning: The shoulders are not stiff or raised; they rotate smoothly and sink naturally, coordinating with the chest and back to allow spiral energy (螺旋勁) to flow.
Classics Reference:
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「肩鬆肘垂」(Shoulders relaxed and elbows hanging down) – from Tai Chi Classics.
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「氣沉丹田，氣由脊生」– Spiral rotation of the spine and shoulders aids in generating internal force.
Training Tips:
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Stand in Wuji or Commencement stance and consciously rotate the shoulders (前後圓轉), coordinating with breath and dantian movement.
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Practice “開合” (open/close) movements in Silk Reeling (纏絲功), paying attention to shoulder sinking and rotation.
2. 束肋骨 (Binding the Ribs / Constraining the Rib Cage)
Meaning: Don't let the ribs flare or expand outward; keep the lower ribs gently wrapped in. This supports central axis alignment and keeps qi from rising.
Classics Reference:
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「胸不挺，氣不浮」(The chest is not protruded, and qi does not float) – from The Ten Essentials by Yang Chengfu.
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「束肋收胸」 supports qi sinking to the dantian and helps integrate upper and lower body.
Training Tips:
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Use reverse abdominal breathing (逆腹式呼吸): as you inhale, expand the back and sides, not the front.
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Standing meditation (站樁) with awareness on lower ribs—gently pull them inward without collapsing the chest.
3. 下丹田 (Lower Dantian Focus)
Meaning: Qi and awareness are centered in the lower dantian (about 2 inches below the navel and inward), providing energetic stability and root.
Classics Reference:
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「以心行氣，務使沉着，乃能收斂入骨」– Tai Chi Classics
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「氣沉丹田」(Qi sinks to the Dantian)
Training Tips:
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Practice standing meditation focusing attention on the lower dantian; use reverse breathing to compress and expand it subtly.
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Coordinate all movements to originate from the dantian – e.g., in Brush Knee or Ward-Off, feel the dantian initiate the motion.
4. 曲中求直 (Seeking Straightness Within Curvature)
Meaning: Movements are circular, but within the circle, the intent and energy are directed and aligned. The body never moves in stiff lines, yet maintains structural integrity.
Classics Reference:
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「曲中求直，蓄而後發」– Tai Chi Classics
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Spiral energy flows in curves; within curves lies the straight line of force (jin 勁).
Training Tips:
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Practice movements like Silk Reeling (纏絲功), focusing on internal spiral paths.
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In applications, pay attention to how circular deflections convert into linear issuing force (發勁).
5. 不涉頂頭懸 (Not Involving the “Suspended Head Top”)
Meaning: Refers to the classic “頂頭懸” (head suspended from above), but this phrase advises not to overly emphasize or force it—no stiff neck, no unnatural lifting of the crown.
Classics Reference:
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「虛靈頂勁」– Suspended head top, but done naturally.
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「神貫於頂」– Spirit to the crown, but without tension.
Training Tips:
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Think of the head being gently “suspended” like a puppet string—not pulled up or rigid.
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Check in a mirror or have a teacher check if your chin tucks slightly and neck is relaxed.
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Combine with “沉肩墜肘” (sink shoulders, drop elbows) to ensure you’re not overextending the neck.
🌿 How to Train This as a Whole System
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站樁 (Standing Meditation): Develop awareness of rib position, dantian sinking, head suspension, and shoulder relaxation in stillness.
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纏絲功 (Silk Reeling): Practice shoulder rotation and dantian-led circular motion, developing 曲中求直 organically.
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Slow Form Practice (太極拳套路):
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Emphasize 身法 (body method) and 氣感 (qi sensation).
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Move from the dantian, keep ribs in, shoulders relaxed, neck soft, and attention on curved paths.
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Breathing Methods:
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Begin with natural breathing, progress to reverse breathing for rib and dantian control.
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Internal Visualization:
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Imagine energy spiraling from dantian through ribs, shoulders, out to limbs.
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Feel “elastic thread” from crown to tailbone—vertical alignment without strain.
Excellent and very nuanced question.
Short answer: 束肋骨 (binding the ribs) and 武式太極拳的「裹軫」 are related in principle but not exactly the same. They both involve containment and control of the torso, but they differ in focus, mechanics, and application context.
Let’s break this down:
🔹 一、束肋骨 (Binding the Ribs)
Mainly internal method (內功法)
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Definition: A principle seen across many Tai Chi styles, meaning to gently contain or wrap in the lower ribs (especially the front and sides) to prevent them from flaring out. It maintains structural alignment and enables qi sinking (氣沉丹田).
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Function:
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Prevents "floating qi" (氣浮)
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Keeps the center of gravity low and dantian active
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Facilitates integration of upper and lower body
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Classical Parallel:
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「含胸拔背，束肋收胸」 (Han xiong ba bei, shu lei shou xiong)
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Found in Yang, Chen, and Wu styles—part of “身法”.
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Biomechanics:
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Involves transverse abdominis activation, diaphragm control, and internal pressure regulation through the rib cage.
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Can be cultivated through reverse abdominal breathing (逆腹式呼吸).
🔹 二、裹軫 (Guǒ Zhěn) in Wu-style Tai Chi
A more specific Wu-style body method term
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裹 (Guǒ): To wrap or spiral inward. Often refers to the wrapping quality of the torso, kua, and shoulders in rotation.
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軫 (Zhěn): Refers to a pivot or axle—suggesting rotational control around a central axis, particularly in the waist and dantian region.
Function:
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Refers to a method of whole-body spiraling and containment, like a wrapped spring ready to unwind with force.
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Applied during transitions and issuing (發勁) in Wu-style, where the spine, chest, and pelvis wrap in coordinated fashion.
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Has a combat application focus—it’s dynamic, not just structural.
In Wu Jianquan’s system, 裹軫 is:
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A compound of 裹腰 (wrapping waist) + 束肋 (binding ribs) + 轉丹田 (dantian turning)
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Often paired with “撅臀斂腹” (tuck the tailbone, draw in the abdomen)
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Helps generate small-circle rotation (小圈纏絲) unique to Wu-style
🔸 Comparison Chart
Feature 束肋骨 (Binding Ribs) 裹軫 (Wu-style “Guǒ Zhěn”) Scope Rib cage only Entire torso and axis Style Universal (Yang, Chen, Wu, etc.) Wu-style specific term Focus Structural containment Spiraled containment + rotation Function Prevent qi from rising, stabilize dantian Generate power through spiraled wrapping Training Standing, breathing, awareness Form practice, issuing, energy rotation Classical Basis 含胸收肋 含胸裹腰，轉丹田 ✅ Conclusion
束肋骨 is a fundamental internal structural requirement, part of the vertical alignment and energy descent.
裹軫 is a dynamic body method in Wu-style that includes the idea of binding the ribs but expands it to a spiraled containment and rotational axle centered on the dantian and spine.
Think of it this way:
“束肋 is the stillness and containment of qi, 裹軫 is the spiral and transformation of it.”
太好了！以下是有關「裹軫」在吳式太極拳（特別是吳鑑泉傳系）中的原始術語、文獻描述與身法應用詳解，分為三部分：
🔹 一、文獻出處與語境
在吳式太極拳內部教材或口訣中，裹軫多出現在「身法總論」、「勁路要求」或「纏絲內轉」等章節。
📜 範例節錄（出自吳式拳家內部手稿）：
「行拳走架，必須含胸裹腰，裹軫轉丹田，週身一家。」
—— 吳鑑泉太極拳家傳手稿《太極拳解體密語》解釋：
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含胸裹腰：胸要收含不挺，腰部要有內裹之勢
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裹軫轉丹田：用「裹軫」的方式使丹田成為旋轉的中樞軸
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週身一家：身體上下四肢一體運動，無斷無缺
🔹 二、技術解析：什麼是「裹軫」？
1. 「裹」：螺旋式收束
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包裹式收勁（如收肘、合胯、含胸）
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內緊外鬆，彷彿螺絲旋入中心
2. 「軫」：旋轉軸心
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丹田、脊柱（尤其是腰椎、骶椎）為旋轉的內軸樞紐
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所有旋轉轉換皆繞此「軫」展開
🌀 裹軫 = 身體中心點的「螺旋轉合與轉動」
例如在吳式中「斜飛勢」、「撇身捶」、「雙風貫耳」等動作，轉腰換步時，都是以裹軫帶動身體扭轉、合纏、發放。
🔹 三、實修方式與練習要領
✅ 練法一：站樁裡練裹軫
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吳式樁法如「三圓站樁」：肩、肘、胯三圓自然下垂
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意守丹田，內收肋骨，尾閭微內扣（敛臀）
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以意念帶動脊柱中軸微旋，感覺如「絲線向內繞旋」
✅ 練法二：纏絲功中培養裹軫
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吳式小圈纏絲法強調：每一個纏絲都來自丹田軸轉
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手臂只是被牽動的末端，轉動來自「裹軫旋轉」的力量
✅ 練法三：套路中實踐
以〈斜飛勢〉為例：
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丹田先轉（不是手或肩先）
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上身如軸，肘與胯同步內收（即裹）
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全身發勁如扭繩發彈
🎯 裹軫的三重功能：
功能 描述 🔩 內功整合 身體成一個螺旋扭轉彈簧，力從中軸產生 🌀 勁路傳導 通過軫的旋轉，讓勁由丹田順脊傳到四肢 🥋 實戰應用 在發勁、轉身、化打中生成螺旋力（纏絲勁）與爆發力 如你希望，我可以為你製作一張「吳式太極裹軫身法結構圖」，或整理出一段具體的套路練習指南（例如應用於〈斜飛勢〉或〈倒撵猴〉），並結合動作要點與內在意念操作。
需要我這樣做嗎？
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