Shaolin Baduanjin is one of the earliest fitness exercises practiced by monks in Shaolin Temple. According to legend, as early as the Tang Dynasty, Lingqiu, an eminent monk of Shaolin Temple, was good at practicing Baduan cotton, and his life span was 109 years old. Baduanjin has the functions of relaxing tendons and activating blood, regulating qi and blood, and promoting human metabolism. Long-term practice can strengthen the body, fight against epidemics and diseases, and prolong life.
The eight movements
Hold the sky with both hands to manage the internal organs
Opening the bow left and right is like shooting a vulture
Regulating the spleen and stomach must raise one arm
Five labors and seven injuries look back
Swinging my head and tail to get rid of my anger
Gather my fists and growl my strength
Holding the feet with both hands to strengthen the kidneys and waist
Bouncing by tiptoe to get away all diseases
The key parts of Shaolin Ba Duan Jin Yi Shou are introduced as follows:
Preparatory pose - keep the pubic region, calm the mind, adjust breathing, and straighten the body.
Hold the sky with both hands to manage the triple energizer--Think that the triple energizer is unobstructed, lift the qi from Guanyuan to Tiantu with both palms, and lower the qi from Tiantu to Guanyuan with both palms.
Opening the bow left and right is like shooting a vulture - the strength of the bow reaches the back, and the meaning reaches Shangyang with the index finger.
To regulate the spleen and stomach, one must do it alone-contemplate the dantian, stretch the two flanks, inhale clean air, and exhale turbid air.
Five labors and seven injuries look back-rotate the arm to stimulate the original point of the wrist, look back and turn the big vertebra of the neck, stretch the shoulders to reach the back, squat down and sink the dantian.
Shake your head and tail to get rid of internal fire - shake your head to relax the Ojo, swing your tail and turn your tail, take your breath naturally, and keep your mind on Yongquan.
Climb the feet with both hands to strengthen the kidneys and waist - massage the bladder meridian, unblock the Rendu meridian, keep the mind at the gate of life, and sink the breath to the dantian.
Gather fists and glaring to increase energy-twisting the spine left and right, the energy is released in the dantian, twisting the wrists to grasp vigorously, and opening the eyes with anger.
All diseases on the back are eliminated-the toes are firmly grasping the ground, Baihui is going upwards, relaxing the limbs and bending down, inhaling and exhaling to think about the pubic region.
Closing style - the breath returns to the Yuan and guards the dantian, resting for a while and then recovering.
少林八段錦是少林寺眾僧最早演練的健身功法之一。據傳,早在唐朝時,少林寺高僧靈丘善練八段綿,壽達109歲。八段錦有舒筋活血,調理氣血,促進人體新陳代謝等功能,久練可以健壯體質、抗疫祛病、延年益壽。
八個動作的口訣
雙手託天理三焦,
左右開弓似射鵰,
調理脾胃須單舉,
五勞七傷往後瞧。
搖頭擺尾去心火,
攢拳怒目增力氣,
兩手攀足固腎腰,
背後七顛百病消。
少林八段錦意守的重點部位介紹如下:
預備式--意守丹田,寧靜心神,調整呼吸,端正身型。
雙手託天理三焦--意想三焦通暢,兩掌上託氣從關元提至天突,兩掌下落氣從天突降至關元。
左右開弓似射鵰--開弓勁達脊背,意至食指商陽。
調理脾胃須單舉--意想丹田,伸拉兩脅,吸入清氣,呼出濁氣。
五勞七傷往後瞧--旋臂刺激手腕原穴,後瞧轉動頸部大椎,展肩勁達脊背,蹲身氣沉丹田。
搖頭擺尾去心火--搖頭放鬆大椎,擺尾轉動尾閭,呼吸取其自然,意念守在湧泉。
雙手攀足固腎腰--摩運膀胱經,暢通任督二脈,意念守在命門,氣息沉至丹田。
攢拳怒目增氣力--左右擰轉脊柱,氣力發於丹田,旋腕用力抓握,兩眼怒目睜圓。
背後七顛百病消--腳趾用力抓地,百會向上虛領,放鬆肢體下顛,吸氣呼氣想丹田。
收式--氣息歸元守丹田,靜養一會再還原。
習練要領
柔和緩慢,圓活連貫
柔和,是指習練時動作不僵不拘,輕鬆自如,舒展大方。緩慢,是指習練時身體重心平穩,虛實分明,輕飄徐緩。圓活,是指動作路線帶有弧形,不起稜角,不直來直往,符合人體各關節自然彎曲的狀態。它是以腰脊為軸帶動四肢運動,上下相隨,節節貫穿。連貫,是要求動作的虛實變化和姿勢的轉換銜接,無停頓斷續之處。既像行雲流水連綿不斷,又如春蠶吐絲相連無間,使人神清氣爽,體態安詳,從而達到疏通經絡、暢通氣血和強身健體的效果。
鬆緊結合,動靜相兼
松,是指習練時肌肉、關節以及中樞神經系統、內臟器官的放鬆。在意識的主動支配下,逐步達到呼吸柔和、心靜體松,同時松而不懈,保持正確的姿態,並將這種放鬆程度不斷加深。緊,是指習練中適當用力,且緩慢進行,主要體現在前一動作的結束與下一動作的開始之前。“健身氣功;八段錦”中的“雙手託天理三焦”的上託、“左右彎弓似射鵰”的馬步拉弓、“調理脾胃須單舉”的上舉、“五勞七傷往後瞧”的轉頭旋臂、“攢拳怒目增氣力”的衝拳與抓握、“背後七顛百病消”的腳趾抓地與提肛等,都體現了這一點。緊,在動作中只在一瞬間,而放鬆須貫穿動作的始終。鬆緊配合得適度,有助於平衡陰陽、疏通經絡、分解粘滯、滑利關節、活血化淤、強筋壯骨、增強體質。
本功法中的動與靜主要是指身體動作的外在表現。動,就是在意念的引導下,動作輕靈活潑、節節貫穿、舒適自然。靜,是指在動作的節分處做到沉穩,特別是在前面所講八個動作的緩慢用力之處,在外觀上看略有停頓之感,但內勁沒有停,肌肉繼續用力,保持牽引抻拉。適當的用力和延長作用時間,能夠使相應的部位受到一定的強度刺激,有助於提高鍛鍊效果。
神與形合,氣寓其中
神,是指人體的精神狀態和正常的意識活動,以及在意識支配下的形體表現。“神為形之主,形乃神之宅”。神與形是相互聯繫、相互促進的整體。本功法每勢動作以及動作之間充滿了對稱與和諧,體現出內實精神、外示安逸,虛實相生、剛柔相濟,做到了意動形隨、神形兼備。
氣寓其中,是指通過精神的修養和形體的鍛鍊,促進真氣在體內的運行,以達到強身健體的功效。習練本功法時,呼吸應順暢,不可強吸硬呼。
Негізгі бет Спорт A demonstration of Shaolin Baduanjin • 少林八段錦演示
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