收臀鬆腰法
宋志堅老師言：「收臀必鬆腰，鬆腰腹內鬆，腹鬆則氣沉丹田，斂入脊骨」。
把尾閭收起來，配合單腿支撐身體重量，可以強壯大腿的股四頭肌，同時腰背以上部位保持放鬆。則身體的氣就會往下沉，氣下沉可以維持身體的平衡與穩定，也可以避免心浮氣躁。
要點是兩腿虛實交互練習，單腿時間維持在30秒以上，可以促進氣血的運行。因為氣血是被動的隨兩腿之間的虛實轉換而運行，如同水的流動是隨著地形的高低起伏而動的，而水是被動的，是柔軟的，沒有企圖心，沒有執著，沒有堅持，水無孔不入。
氣的特性如同水，會隨著身體虛實、動靜、剛柔的轉換自然的運行，不只存在於在丹田部位，也會遍佈周身，丹田是身體保持平衡的中心部位 ，當我們收尾閭時，好像把氣集中在丹田。又當身體的平衡受到威脅時，身體會自然下沉，而丹田是穩定身體平衡的樞紐部位，其功能會立即啟動，感覺好像氣凝聚在丹田，我們稱這種現象叫氣沉丹田。
By tucking the tailbone and supporting the body’s weight on one
leg, the quadriceps are strengthened while the areas above the waist and back
remain relaxed. This allows the body’s qi to sink downward. Sinking qi helps
maintain physical balance and stability while also preventing restlessness and
irritability.
The key is to practice shifting between empty and full stances
in both legs alternately. Holding the single-leg stance for more than 30
seconds can promote the flow of qi and blood. This is because qi and blood move
passively in response to the transition between empty and full states in the
legs — much like water flows according to the rise and fall of the land. Water
is passive, soft, without intention, without attachment, without insistence. It
permeates every opening.
The nature of qi is like water: it moves naturally in accordance
with the body’s shifts between emptiness and fullness, motion and stillness,
hardness and softness. It exists not only in the dantian but throughout the
entire body. The dantian is the central area that maintains the body’s balance.
When we tuck the tailbone, it is as though qi is gathered in the dantian. And
when the body’s balance is threatened, the body naturally sinks. The dantian,
being the pivotal area for stabilizing balance, activates immediately. This
sensation is what we call “qi
sinking into the dantian.”
Method of Tucking the Hips and Relaxing the Waist
Master Song Zhijian said:
“Tucking the hips requires relaxing the waist. When the waist relaxes, the abdomen loosens. When the abdomen loosens, qi sinks into the dantian and gathers into the spine.”
By tucking in the tailbone and letting one leg support the body’s weight, the quadriceps are strengthened while the area above the waist and back remains relaxed. This allows qi in the body to sink downward. When qi descends, it helps maintain balance and stability, while also preventing restlessness and agitation.
The key is to practice alternating the empty and full states of the two legs. Hold each single-leg stance for more than 30 seconds to promote the circulation of qi and blood. Qi and blood move passively with the shifting between emptiness and fullness in the legs, just as water flows according to the rise and fall of the land. Water is passive, soft, without intention, without attachment, without insistence, and it penetrates everywhere.
The nature of qi is like water: it flows naturally with the body’s transitions between emptiness and fullness, movement and stillness, hardness and softness. Qi is not confined to the dantian but spreads throughout the whole body. The dantian, however, is the central point that maintains balance. When we tuck in the tailbone, it feels as though qi is being gathered into the dantian. And when the body’s balance is threatened, the body naturally sinks downward, activating the stabilizing function of the dantian. This sensation is what we call “qi sinking into the dantian” (氣沉丹田).
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