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(二)
"欲見長生公子，必須有入無出"
初試宣隆禪修，發現急促深呼吸的好處 :- 練習時雖痛苦非常，但痛苦過後，是舒服；目明耳聰，呼吸暢順，精神奕奕!
同時，宣隆提出了呼吸之重點，注意吸氣多於呼氣，吸氣重於呼氣，其實就是修煉呼吸的祕密
2014年11月10日星期一
2014年11月9日星期日
南傳佛教 - 宣隆禪修
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http://www.sunlun.com/smmc.html
全套功法看似很簡單，大概上只有兩個步驟: (1) 強力快速呼吸45分鐘， (2) 再靜坐45分鐘。
不可用蒲團，不可用厚墊，只放一塊地蓆。打坐中途不許動，癢不可揉，痛不可抓，不可發聲，有痛只可挨。 基本上，如沒極堅強意志者修煉不到。
這套功法只有十多頁教材。優點是見效快，沒有深奧教義，不需先天氣感，只需吃得苦即可。令我想起古訓 "吃得苦中苦，方為人上人"
強力快速呼吸時，所有精神都集中在呼吸和痛苦，根本沒有時間想其他無謂事，45分鐘後，打坐開始，感受其安靜和舒暢，也對打坐而產生的痛苦有所舒緩。
宣隆的重點是感受當中的痛。 解釋是，人生本來就是苦痛。就算多幸福，臨死時也難免受很多苦痛。 與其千方百計逃避痛苦，何不坦然面對，降服痛苦? 修煉這麼簡單的方法，卻非有大勇氣和大智慧不可。 十分佩服修煉這套方法的朋友。
這套方法源於緬甸，宣隆古創寺迦韋大師 (Sunlun Gu-Kyaung Sayadaw U Kawi) 便是近世公認的一位阿羅漢，他在1920年證入阿羅漢果，直至1952年入滅。
http://www.sunlun.com/smmc.html
全套功法看似很簡單，大概上只有兩個步驟: (1) 強力快速呼吸45分鐘， (2) 再靜坐45分鐘。
不可用蒲團，不可用厚墊，只放一塊地蓆。打坐中途不許動，癢不可揉，痛不可抓，不可發聲，有痛只可挨。 基本上，如沒極堅強意志者修煉不到。
這套功法只有十多頁教材。優點是見效快，沒有深奧教義，不需先天氣感，只需吃得苦即可。令我想起古訓 "吃得苦中苦，方為人上人"
強力快速呼吸時，所有精神都集中在呼吸和痛苦，根本沒有時間想其他無謂事，45分鐘後，打坐開始，感受其安靜和舒暢，也對打坐而產生的痛苦有所舒緩。
宣隆的重點是感受當中的痛。 解釋是，人生本來就是苦痛。就算多幸福，臨死時也難免受很多苦痛。 與其千方百計逃避痛苦，何不坦然面對，降服痛苦? 修煉這麼簡單的方法，卻非有大勇氣和大智慧不可。 十分佩服修煉這套方法的朋友。
這套方法源於緬甸，宣隆古創寺迦韋大師 (Sunlun Gu-Kyaung Sayadaw U Kawi) 便是近世公認的一位阿羅漢，他在1920年證入阿羅漢果，直至1952年入滅。
2014年9月3日星期三
印度 "拙火" 與 中國之 "氣"
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http://thekundaliniprocess.blogspot.hk/2009/11/in-depth-introduction-to-chakra-system.html
一圖勝過千言萬語。以下動畫本來抄自印度拙火有關之網頁，是拙火的流動，但本來連結，卻是 CSF (Cerebro Spinal Fluid) 脊髓液體的流動。
http://thekundaliniprocess.blogspot.hk/2009/11/in-depth-introduction-to-chakra-system.html
一圖勝過千言萬語。以下動畫本來抄自印度拙火有關之網頁，是拙火的流動，但本來連結，卻是 CSF (Cerebro Spinal Fluid) 脊髓液體的流動。
2014年7月31日星期四
6 Breathing Exercises to Relax in 10 Minutes or Less
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很高興網上有人整理了一套又好又簡單的呼吸法，頭四式是 Yoga 老師們常用的 Pranayama 方法，清潔呼吸道同時增大肺容量，實在不可多得。 我練這幾招這一年，把鼻腔深處的鼻屎慢慢迫出，覺得尤其以 #2 分段式呼吸， #3 "左鼻入右鼻出" 和 #4 "急促肚呼吸"
好的氣功何需到處尋找，最有效的 "氣功"... 往往只是最簡單的?
http://greatist.com/happiness/breathing-exercises-relax#_a5y_p=827154
很高興網上有人整理了一套又好又簡單的呼吸法，頭四式是 Yoga 老師們常用的 Pranayama 方法，清潔呼吸道同時增大肺容量，實在不可多得。 我練這幾招這一年，把鼻腔深處的鼻屎慢慢迫出，覺得尤其以 #2 分段式呼吸， #3 "左鼻入右鼻出" 和 #4 "急促肚呼吸"
好的氣功何需到處尋找，最有效的 "氣功"... 往往只是最簡單的?
http://greatist.com/happiness/breathing-exercises-relax#_a5y_p=827154
6 Breathing Exercises to Relax in 10 Minutes or Less
Over-worked, under-slept, and feeling the pressure like whoa? There are plenty of ways to find calm—without investing in a four-hand spa massage. Turns out all we need is a pair of healthy(ish) lungs, our breath, and 10 minutes or less. Here are six expert-approved ways to relax using breathing techniques borrowed from yoga, meditation, and even the therapist’s chair.
While the effects of breathing techniques on anxiety haven’t yet been studied at length (at least in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness, mindfulness, or, for the yogis among us, finding that elusive state of Zen. To get the bottom of the breath work, Greatist spoke to breathing expert Dr. Alison McConnell, yoga instructor Rebecca Pacheco, and psychologist Dr. Ellen Langer. But follow closely: Breathing easy isn’t quite as easy as it sounds!
1. Sama Vritti or “Equal Breathing”
How it’s done: Balance can do a body good, beginning with the breath [3]. To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: Calm the nervous system, increase focus, and reduce stress, Pacheco says.
When it works best: Anytime, anyplace—but this is one technique that’s especially effective before bed. “Similar to counting sheep, if you’re having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you," Pacheco says.
Level of difficulty: Beginner
2. Abdominal Breathing Technique (appleteapot Note: 增大肺容量)
How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.
(appleteapot Note: Pure Yoga 教授的 variance: 一下呼吸分上肩，中肺，下腹肚 1. 意念和呼吸同時做-在一下吸裡，先吸氣進腹，再吸氣進肺，再吸氣進肩。2. 意念和呼吸同時做-在一下呼裡，先從肩呼出廢氣，再從肺呼出廢氣，再從肩呼出廢氣。
When it works best: Before an exam, or any stressful event. But keep in mind, “Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath,” Pacheco says. To help train the breath, consider biofeedback tools such as McConnell’s Breathe Strong app, which can help users pace their breathing wherever they are.
Level of difficulty: Beginner
3. Nadi Shodhana or “Alternate Nostril Breathing”
How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi shodhana is said to “clear the channels” and make people feel more awake. “It’s almost like a cup of coffee,” Pacheco says.
Level of difficulty: Intermediate
4. Kapalabhati or “Skull Shining Breath”
How it’s done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.
When it works best: When it’s time to wake up, warm or, or to start looking on the brighter side of things. “It’s pretty abdominal-intensive,” Pacheco says, “but it will warm up the body, shake off stale energy, and wake up the brain.” If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.
Level of difficulty: Advanced
5. Progressive Relaxation
How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each [4]. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw, and eyes—all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.
When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most.
Level of difficulty: Beginner
6. Guided Visualization
How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while it’s just one means of achieving mindfulness, “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”
When it works best: Pretty much any place you can safely close your eyes and let go (e.g. not at the wheel of a car).
Level of difficulty: Intermediate
While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.
This article has been read and approved by Greatist Experts Dr. Ellen Langer and Rebecca Pacheco.
Breathing Basics—The Need-to-Know
Don’t wait ‘til fight or flight kicks in before minding the breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation, and—if we play our lungs right— help us de-stress [1] [2].While the effects of breathing techniques on anxiety haven’t yet been studied at length (at least in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness, mindfulness, or, for the yogis among us, finding that elusive state of Zen. To get the bottom of the breath work, Greatist spoke to breathing expert Dr. Alison McConnell, yoga instructor Rebecca Pacheco, and psychologist Dr. Ellen Langer. But follow closely: Breathing easy isn’t quite as easy as it sounds!
Mind Over Matter—Your Action Plan
From the confines of a bed, a desk, or any place where negativity finds its way, consider these six techniques to help keep calm and carry on.1. Sama Vritti or “Equal Breathing”
How it’s done: Balance can do a body good, beginning with the breath [3]. To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: Calm the nervous system, increase focus, and reduce stress, Pacheco says.
When it works best: Anytime, anyplace—but this is one technique that’s especially effective before bed. “Similar to counting sheep, if you’re having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you," Pacheco says.
Level of difficulty: Beginner
2. Abdominal Breathing Technique (appleteapot Note: 增大肺容量)
How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.
(appleteapot Note: Pure Yoga 教授的 variance: 一下呼吸分上肩，中肺，下腹肚 1. 意念和呼吸同時做-在一下吸裡，先吸氣進腹，再吸氣進肺，再吸氣進肩。2. 意念和呼吸同時做-在一下呼裡，先從肩呼出廢氣，再從肺呼出廢氣，再從肩呼出廢氣。
When it works best: Before an exam, or any stressful event. But keep in mind, “Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath,” Pacheco says. To help train the breath, consider biofeedback tools such as McConnell’s Breathe Strong app, which can help users pace their breathing wherever they are.
Level of difficulty: Beginner
3. Nadi Shodhana or “Alternate Nostril Breathing”
How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi shodhana is said to “clear the channels” and make people feel more awake. “It’s almost like a cup of coffee,” Pacheco says.
Level of difficulty: Intermediate
4. Kapalabhati or “Skull Shining Breath”
How it’s done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.
When it works best: When it’s time to wake up, warm or, or to start looking on the brighter side of things. “It’s pretty abdominal-intensive,” Pacheco says, “but it will warm up the body, shake off stale energy, and wake up the brain.” If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.
Level of difficulty: Advanced
5. Progressive Relaxation
How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each [4]. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw, and eyes—all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.
When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most.
Level of difficulty: Beginner
6. Guided Visualization
How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while it’s just one means of achieving mindfulness, “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”
When it works best: Pretty much any place you can safely close your eyes and let go (e.g. not at the wheel of a car).
Level of difficulty: Intermediate
While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.
This article has been read and approved by Greatist Experts Dr. Ellen Langer and Rebecca Pacheco.
2014年3月20日星期四
太極拳體用表解
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http://blog.udn.com/omhon/488273
一、主旨
以心行氣－－意到氣亦到、、、務令沉著久則內勁增長但非格外運氣。
以氣運身－－氣動身亦動、、、氣要順遂則身能便利從心、、、。
以心行氣，以氣運身，自能從心所欲毫無阻滯，俟後天之力化盡，先天之內勁自然增長，由習慣而成自然，則一切意想力自能支配生理作用故曰「勢勢存心揆用意，得來全不費工夫」又云「默識揣摩，漸至從心所欲」。
心神宜內歛－－不論在盤架子或推手時，心神必須專一，萬不可心神散亂否則氣必散漫，益處毫無，蓋因太極拳之要點全在一靜字故曰「內固精神外示安逸」。
行氣宜鼓盪－－此有不許硬壓丹田之意，氣之行走或沉丹田或貼脊背均當徐徐行之。 四寶按：氣沉丹田意為化勁，氣貼脊背意為發勁。
氣以直養而無害－－養先天之氣，養氣則順乎自然，故無有窮盡，非運後天之氣，運氣則流弊甚大是有窮盡。
週身宜輕靈－－
輕：一切動作固宜純以心意為主，如舉手雖微微一動，便作一舉，如無意識續示，即不再進方謂之『真輕』、、、
初學練架子宜慢方能時時皆有意識導動作以俱進且慢則呼吸深長。
靈：如手由低處舉高，處處作無，數一舉想而時時有隨意變化之妙，方謂之『真靈』、、、氣沉丹田方不致有氣脈僨張之弊。
心為令－－如由主帥發令。
【別】
手法－－
分虛實：出手能分陰陽虛實，則收發均可奏效，人既不易制已，而已反易使人落空，故曰「人不知我，我獨知人」又曰「陰陽相濟，方謂懂勁」。
含摺疊：即往復所變之虛實，外看雖似未動其中已有摺疊。
具圓形：手隨腰腿旋轉，須式式含有圓形不離太極原則。
步法－－
分虛實：【虛步】以能隨意起落為度，如全身皆坐在右腿，則右腿為實，左腿為虛，坐左亦然。
【實步】即腿彎曲而不伸直，如是方能轉換輕靈毫不費力，否則邁步重滯，自立不隱，又須作川字步，即當兩足前後立時，足尖俱宜向前。
有轉換：進退必須變換步法，故雖退仍是進。
驅幹－－
含胸：胸略內含，使氣沉丹田，否則氣擁胸際，上重下輕，脚跟易浮。
拔背：使氣貼於背，有蓄機待發之勢。
中樞－－
虛靈頂勁：頭容正直神貫於頂，謂之頂勁須有虛靈自然之意，不可用力，一名「頭頂懸」謂頭頂如懸空中，同時宜閉口舌抵上腭，忌咬牙怒目。
尾閭中正：尾閭宜中正，否則脊柱先受影嚮，精神亦難於上達。）
立身
中正：由於中樞姿勢之正確、、、）
安舒：由於週身鬆淨（詳後）、、、）
圓滿：由於精神飽滿內勁充足）
穩如泰山。
三、鬆淨
兩臂鬆
沉肩：使兩肩鬆開下垂，以為沉氣之助，否則兩肩端起，氣亦隨上，全身皆不得力。
垂肘：使兩肘有往下鬆垂之意，否則肩不能沉，近於外家拳之斷勁，手指亦宜舒展，握拳須鬆，庶符全身悉任自然之旨，又手掌表示前推時，手心微有突意為引伸內勁之助，但勿用力、、、
坐腕：使內勁隱沉，不致浮飄。
伸指：使內勁發出舒暢，不致滯留。
腰 鬆
腰鬆則氣自合，沉能使兩足有力，下盤穩固。上下肢之虛實變化有不得力處，全恃腰部轉動得宜，以資補救，且感覺靈敏，轉動便利，蹲身時注意垂臀忌外突、、、
胯 鬆
補鬆腰之不足，有時腰雖鬆淨，轉動仍覺甚不合宜，則非同時復鬆胯以資補救不可、、、
全身鬆
全身鬆開方能沉着，因是不致有分毫拙勁留滯，以自束縛，自能輕靈變化，圓轉自如、、、
週身無處不鬆淨，即在用意而不用力，意之所至氣即至焉，氣之所至身即動焉，如是則氣血流注全身，毫無停滯，所謂「意氣須換得靈，乃有圓活趣」且欲沉着，必須鬆淨，故曰「沉重不浮，靜如山岳，週流不息，動若山河」。
應用
一、 化勁
太極拳全尚外柔內堅之勁，具伸縮性，如鐵似綿，有時堅如鐵有時柔如綿，
黏勁：
即「不丟」不丟者，不離之謂，交手時須黏住彼勁，即在粘黏連隨處應付之
，不但兩手而全身各處，均能黏住彼勁，我之緩急，但隨彼之緩急而為緩急
自然黏連不斷，感覺彼勁而收我順人背之效，所謂「急則急應，緩則緩隨」
惟必須兩臂鬆淨，不使有絲毫拙力，方能巧合相隨，否則一遇彼勁，
走勁：
即 「不頂」不頂者，不抵抗之謂，與彼黏手時不論左右手一覺有重意與彼黏處即變為虛，鬆一處而偏沉之，稍覺雙重即速偏沉，蓋彼之動作必有一方向，吾但隨其方向 而去，不稍抵抗使彼處處落空，毫不得力。所謂「左重則左虛，右重則右杳」也，初學者非大勁不走是尚有抵抗之意，如相持不下則力大者勝，故曰「偏沉則隨，雙 重則滯」，技之精者感覺異常靈敏，稍觸即知「有一羽不能加，一蠅不能落」之妙。練不頂法，首在用腰，腰有不足時方可濟之以胯或以步。
「黏 勁」與「走勁」合而用之則曰「化勁」，走主退，黏主進，進退相濟不離，方為「入門」。進言之由黏而聽，由聽而懂，由懂而走，由走而化，蓋用走勁能使彼重心 傾斜不穩，用黏勁能使彼不穩而復歸於穩因，不丟不頂彼之重心穩定與否？皆由我主之，彼之弱點我皆能知之，終須以靜待動，隨彼之動而動，所謂「彼不動己不 動，彼微動己先動」是也若用純剛之勁，則逆而不順，不順則無由走，不走則無由化。
二、發勁
引勁：
由 化勁，用逆來順受之法引入殼中，然後從而制之，彼屈則我伸，彼伸則我屈，虛實應付毫厘不爽，忽隱忽現，變化不測，以勁之動俱作圓形，一圜之中即含有無數走 黏，隨機應變純恃感覺，其要不外一「順」字，我順彼背則彼雖有千斤之力亦無所用，故有「牽動四兩撥千斤」之句，能引後能拿能發故「引進落空合即出」之句。
拿勁：
引後能拿，則人身無主裁，而氣難行走，拿人須拿活節，如腕肘肩等處。拿
之樞紐全在腰腿，拿之主使全在意氣，欲能發人必先知拿人，不能拿人即不
能發，故拿較發為重要，能引能拿，遂後能發，發之不佳多由引之不合，或
拿之不準，故引拿與發有莫大關係，而發之機勢、方向、時間亦頗重要，若
機勢確當，方向不誤，時間適合，則發人猶如彈丸脫手，無往不利，其法掤
、履、擠、按、採、挒、肘、靠等式式能發人，其用掌、拳、肘、和腕、肩
、腰、胯、膝、脚處處能擊人，其勁開、合、提、沉、長、截、捲、鑽、冷
、斷、寸、分各勁，咸能攻人，總之隨曲就伸逆來順應，乘人之勢借人之力
，變化無窮其理則一，得一則萬事畢。
四寶按：
【一】可為理，可為道。
天得【一】以清，地得【一】以寧，人得【一】以神。
一代之以道則解矣。
太極拳體用表解
http://blog.udn.com/omhon/488273
太極拳體用表解
原理
一、主旨
以心行氣－－意到氣亦到、、、務令沉著久則內勁增長但非格外運氣。
以氣運身－－氣動身亦動、、、氣要順遂則身能便利從心、、、。
以心行氣，以氣運身，自能從心所欲毫無阻滯，俟後天之力化盡，先天之內勁自然增長，由習慣而成自然，則一切意想力自能支配生理作用故曰「勢勢存心揆用意，得來全不費工夫」又云「默識揣摩，漸至從心所欲」。
心神宜內歛－－不論在盤架子或推手時，心神必須專一，萬不可心神散亂否則氣必散漫，益處毫無，蓋因太極拳之要點全在一靜字故曰「內固精神外示安逸」。
行氣宜鼓盪－－此有不許硬壓丹田之意，氣之行走或沉丹田或貼脊背均當徐徐行之。 四寶按：氣沉丹田意為化勁，氣貼脊背意為發勁。
氣以直養而無害－－養先天之氣，養氣則順乎自然，故無有窮盡，非運後天之氣，運氣則流弊甚大是有窮盡。
週身宜輕靈－－
輕：一切動作固宜純以心意為主，如舉手雖微微一動，便作一舉，如無意識續示，即不再進方謂之『真輕』、、、
初學練架子宜慢方能時時皆有意識導動作以俱進且慢則呼吸深長。
靈：如手由低處舉高，處處作無，數一舉想而時時有隨意變化之妙，方謂之『真靈』、、、氣沉丹田方不致有氣脈僨張之弊。
心為令－－如由主帥發令。
氣為旗－－如表示其令之旗（又氣如車輪，圓轉無礙。）
腰為纛－－如大使旗中正不偏（又腰如軸，式式向心。）
腰 為一身樞紐，腰動則先天之氣如車輪旋轉，氣遍全身而不稍滯，蓋無處不隨腰運動圓轉。心為主帥，身為驅使，精神能提得起，自然舉動輕靈，如手足開時心意與之 俱開，合時心意與之俱合，內外一氣渾然無間，則其動猶靜也（即能到虛靜境界） 動作之與呼吸－－動作時當呼者呼，當吸者吸呼，呼時先天氣下沉，吸時先天氣 上升，故曰「能呼吸，然後能靈活」
眼神注視－－意之所至，眼神灌之，不然意東視西有何效用，
故曰「仰之則愈高，俯之則愈深」
二、姿勢
【總】
根於脚，發於腿，主宰於腰，形於手指。
由 脚而腿而腰而手，宜上下相隨完整一氣，其貫串一氣，處處所謂「運動如抽絲，邁步如貓行，一進退自然得機得勢。但用意不用力，始終綿綿不斷，週而復始，循環 無窮，如長江大河滔滔不絕。故太極拳亦稱長拳，若有一處不貫串則斷，斷當舊力已盡，新力未生之際，最易為人所乘，故曰「無使有凹凸處，無使有斷續處」有一 不動則必致散亂，如手動而腰腿不動，則手愈有力身愈散亂，蓋虛實變化皆由腰轉動，故曰「命意源頭在腰際」初學者，宜先求開展，使腰腿皆動，無微不至，然皆 是意，所謂「內外相合，上下相隨」又曰「一動無有不動，一靜無有不靜」如是則由肢體任何部分皆無偏重之虞。
腰 為一身樞紐，腰動則先天之氣如車輪旋轉，氣遍全身而不稍滯，蓋無處不隨腰運動圓轉。心為主帥，身為驅使，精神能提得起，自然舉動輕靈，如手足開時心意與之 俱開，合時心意與之俱合，內外一氣渾然無間，則其動猶靜也（即能到虛靜境界） 動作之與呼吸－－動作時當呼者呼，當吸者吸呼，呼時先天氣下沉，吸時先天氣 上升，故曰「能呼吸，然後能靈活」
眼神注視－－意之所至，眼神灌之，不然意東視西有何效用，
故曰「仰之則愈高，俯之則愈深」
二、姿勢
【總】
根於脚，發於腿，主宰於腰，形於手指。
由 脚而腿而腰而手，宜上下相隨完整一氣，其貫串一氣，處處所謂「運動如抽絲，邁步如貓行，一進退自然得機得勢。但用意不用力，始終綿綿不斷，週而復始，循環 無窮，如長江大河滔滔不絕。故太極拳亦稱長拳，若有一處不貫串則斷，斷當舊力已盡，新力未生之際，最易為人所乘，故曰「無使有凹凸處，無使有斷續處」有一 不動則必致散亂，如手動而腰腿不動，則手愈有力身愈散亂，蓋虛實變化皆由腰轉動，故曰「命意源頭在腰際」初學者，宜先求開展，使腰腿皆動，無微不至，然皆 是意，所謂「內外相合，上下相隨」又曰「一動無有不動，一靜無有不靜」如是則由肢體任何部分皆無偏重之虞。
【別】
手法－－
分虛實：出手能分陰陽虛實，則收發均可奏效，人既不易制已，而已反易使人落空，故曰「人不知我，我獨知人」又曰「陰陽相濟，方謂懂勁」。
含摺疊：即往復所變之虛實，外看雖似未動其中已有摺疊。
具圓形：手隨腰腿旋轉，須式式含有圓形不離太極原則。
步法－－
分虛實：【虛步】以能隨意起落為度，如全身皆坐在右腿，則右腿為實，左腿為虛，坐左亦然。
【實步】即腿彎曲而不伸直，如是方能轉換輕靈毫不費力，否則邁步重滯，自立不隱，又須作川字步，即當兩足前後立時，足尖俱宜向前。
有轉換：進退必須變換步法，故雖退仍是進。
驅幹－－
含胸：胸略內含，使氣沉丹田，否則氣擁胸際，上重下輕，脚跟易浮。
拔背：使氣貼於背，有蓄機待發之勢。
中樞－－
虛靈頂勁：頭容正直神貫於頂，謂之頂勁須有虛靈自然之意，不可用力，一名「頭頂懸」謂頭頂如懸空中，同時宜閉口舌抵上腭，忌咬牙怒目。
尾閭中正：尾閭宜中正，否則脊柱先受影嚮，精神亦難於上達。）
立身
中正：由於中樞姿勢之正確、、、）
安舒：由於週身鬆淨（詳後）、、、）
圓滿：由於精神飽滿內勁充足）
穩如泰山。
三、鬆淨
兩臂鬆
沉肩：使兩肩鬆開下垂，以為沉氣之助，否則兩肩端起，氣亦隨上，全身皆不得力。
垂肘：使兩肘有往下鬆垂之意，否則肩不能沉，近於外家拳之斷勁，手指亦宜舒展，握拳須鬆，庶符全身悉任自然之旨，又手掌表示前推時，手心微有突意為引伸內勁之助，但勿用力、、、
坐腕：使內勁隱沉，不致浮飄。
伸指：使內勁發出舒暢，不致滯留。
腰 鬆
腰鬆則氣自合，沉能使兩足有力，下盤穩固。上下肢之虛實變化有不得力處，全恃腰部轉動得宜，以資補救，且感覺靈敏，轉動便利，蹲身時注意垂臀忌外突、、、
胯 鬆
補鬆腰之不足，有時腰雖鬆淨，轉動仍覺甚不合宜，則非同時復鬆胯以資補救不可、、、
全身鬆
全身鬆開方能沉着，因是不致有分毫拙勁留滯，以自束縛，自能輕靈變化，圓轉自如、、、
週身無處不鬆淨，即在用意而不用力，意之所至氣即至焉，氣之所至身即動焉，如是則氣血流注全身，毫無停滯，所謂「意氣須換得靈，乃有圓活趣」且欲沉着，必須鬆淨，故曰「沉重不浮，靜如山岳，週流不息，動若山河」。
應用
一、 化勁
太極拳全尚外柔內堅之勁，具伸縮性，如鐵似綿，有時堅如鐵有時柔如綿，
其柔虛堅實之分，全視來勢而定，彼實則我虛，彼虛則我實，實者忽虛，
虛者忽實反復無端，彼不知我，我能知彼，使人莫測高深而氣散亂，
則吾發勁無不勝矣。欲探其妙須明瞭『化勁』之法，曰「黏」曰「走」，
走以化敵，黏以制敵，兩者交相為用焉。
黏勁：
即「不丟」不丟者，不離之謂，交手時須黏住彼勁，即在粘黏連隨處應付之
，不但兩手而全身各處，均能黏住彼勁，我之緩急，但隨彼之緩急而為緩急
自然黏連不斷，感覺彼勁而收我順人背之效，所謂「急則急應，緩則緩隨」
惟必須兩臂鬆淨，不使有絲毫拙力，方能巧合相隨，否則一遇彼勁，
便無復活之望，且有力喜自作主張難以處處捨己從人，初學者戒心急，
久之用勁自有似鬆非鬆，將展之意，便能隨意應付百無一失。
走勁：
即 「不頂」不頂者，不抵抗之謂，與彼黏手時不論左右手一覺有重意與彼黏處即變為虛，鬆一處而偏沉之，稍覺雙重即速偏沉，蓋彼之動作必有一方向，吾但隨其方向 而去，不稍抵抗使彼處處落空，毫不得力。所謂「左重則左虛，右重則右杳」也，初學者非大勁不走是尚有抵抗之意，如相持不下則力大者勝，故曰「偏沉則隨，雙 重則滯」，技之精者感覺異常靈敏，稍觸即知「有一羽不能加，一蠅不能落」之妙。練不頂法，首在用腰，腰有不足時方可濟之以胯或以步。
「黏 勁」與「走勁」合而用之則曰「化勁」，走主退，黏主進，進退相濟不離，方為「入門」。進言之由黏而聽，由聽而懂，由懂而走，由走而化，蓋用走勁能使彼重心 傾斜不穩，用黏勁能使彼不穩而復歸於穩因，不丟不頂彼之重心穩定與否？皆由我主之，彼之弱點我皆能知之，終須以靜待動，隨彼之動而動，所謂「彼不動己不 動，彼微動己先動」是也若用純剛之勁，則逆而不順，不順則無由走，不走則無由化。
二、發勁
引勁：
由 化勁，用逆來順受之法引入殼中，然後從而制之，彼屈則我伸，彼伸則我屈，虛實應付毫厘不爽，忽隱忽現，變化不測，以勁之動俱作圓形，一圜之中即含有無數走 黏，隨機應變純恃感覺，其要不外一「順」字，我順彼背則彼雖有千斤之力亦無所用，故有「牽動四兩撥千斤」之句，能引後能拿能發故「引進落空合即出」之句。
拿勁：
引後能拿，則人身無主裁，而氣難行走，拿人須拿活節，如腕肘肩等處。拿
之樞紐全在腰腿，拿之主使全在意氣，欲能發人必先知拿人，不能拿人即不
能發，故拿較發為重要，能引能拿，遂後能發，發之不佳多由引之不合，或
拿之不準，故引拿與發有莫大關係，而發之機勢、方向、時間亦頗重要，若
機勢確當，方向不誤，時間適合，則發人猶如彈丸脫手，無往不利，其法掤
、履、擠、按、採、挒、肘、靠等式式能發人，其用掌、拳、肘、和腕、肩
、腰、胯、膝、脚處處能擊人，其勁開、合、提、沉、長、截、捲、鑽、冷
、斷、寸、分各勁，咸能攻人，總之隨曲就伸逆來順應，乘人之勢借人之力
，變化無窮其理則一，得一則萬事畢。
四寶按：
【一】可為理，可為道。
天得【一】以清，地得【一】以寧，人得【一】以神。
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