Gong Zhuang's Eight Styles by Mr. Ma
Standing pile is a method to restore breathing and increase strength by standing still. The reason why it is called "stake" is that practitioners should be as motionless as stakes, and after a long period of practice, they can take root and sprout under their feet and be as solid and stable as stakes. Staying piles is an achievement method emphasized by all martial arts schools, and it is also one of the "private kungfu" as the saying goes.
There are 8 kinds of Gong Zhuang in Xingyiquan.
Key points of the pile: the top of the head, the vertical neck, the hanging shoulders, the hips, the front shoulders, the elbows, the top knees, the levator ani and the tiger's mouth are stretched into the delivery palace. Pay attention to practicing essence, practicing qi, and practicing qi is still empty. It can not only regulate qi and blood meridians, but also cultivate self-cultivation.
The first formula
First, relax, hands droop naturally, calm as water, touch your tongue, stand with your legs together, take a few deep breaths, breathe slowly, relax, be quiet and natural.
Keep your feet slightly wider than your shoulders, keep your toes forward and keep straight. Then ten toes are buckled on the ground, and the soles of the feet are empty. 70% of the body weight falls on the heel and 30% on the front foot. Big toe microdot ground
Slightly bulge your waist, straighten your lumbar spine and keep your tail upright. Hold Gu Dao tightly, turn the coccyx forward, hold the hip tightly, and want to sit instead of sitting. The bending part of the thigh root converges slightly inward, which can adjust the physiological curvature of the lumbar spine.
When the back waist drum is straight, the knee naturally flexes slightly, and the lateral external support is slight, so that the muscles behind the thigh form upward strength.
Cross your hands, aim the Laogong point at the abdominal Qi Sea (one inch and five points below the umbilicus), and do not press your hands hard, and ask for one arm away. The male left hand is on the inside, and the female right hand is on the inside.
Relax your shoulders and buckle slightly inward; The elbow leaves the rib, and the tip of the elbow turns forward, so that the two "bending pools" want to be in front, and the elbow will sink at the same time, that is, take root.
The chin retracts, and the high bone behind the ear lifts, so that Baihui point will be pushed up, and the forehead will be pushed forward to form an upward pulling force, which will form a horizontal and vertical force together with the shoulder buckle, elbow joint and elbow sinking.
Touch your tongue and buckle your teeth, but don't use force. Your mouth is slightly closed.
After the posture is set, gradually relax and take abdominal breathing, that is, the abdomen bulges when inhaling and tightens when exhaling. Inhale gently and breathe slowly. When inhaling, I intend to go down the stairs and cross the lower abdomen halfway up the mountain.
Pile standing time: according to your own ability, from short time to long time, one and a half hours to two or three hours. At first, you may feel numb, tired and unable to stand up. You can stop for a walk and then stand.
Note: Pay attention to breathing when standing on the pile. If you are distracted, take it back and it won't hurt your body. It is not advisable to use too much gas in the initial training to prevent diarrhea.
Aiming at diseases: improving the blood circulation of lower limbs and strengthening the strength of lower limbs have obvious improvement effects on lower limb diseases, such as backache and leg weakness, and poor motor ability of lower limbs.
This trend is conducive to consolidating the foundation and cultivating the RMB. Standing for a while when you are tired can quickly restore your physical strength and improve your mental state.
During abdominal breathing, the diaphragm moves up and down and massages the chest and abdomen organs, which can improve the digestive function and treat digestive system diseases, such as gastropathy, diarrhea and constipation.
The second type:
The requirements of the standing posture method for all parts of the body are basically the same as those of the first method. The difference is that this method takes two hands as palms, palms up, arms bent, elbows and five fingers facing each other. The distance between the two middle fingers is very small, but don't touch each other. The height of the two palms should be flush with the "sea of air". The arms are entwined with each other, the outer side of the little finger tip is attached to the abdomen, and the elbows sink, turning forward while sinking, leaving the ribs, with the intention of crossing the "curved pool" of the elbows in front.
Shoulder relaxation, hands and fingers relaxation and natural slight bending are required to facilitate the smooth arrival of qi and blood at the terminal. When the posture is set and you feel comfortable and natural, you should adjust your breathing. At this time, the breathing mode is changed from abdominal breathing to reverse abdominal breathing. When inhaling, the lower abdomen retracts and when exhaling, the lower abdomen bulges, which can strengthen visceral activity and exercise visceral function. In actual combat, using reverse abdominal breathing to increase explosive force is also in line with the truth that exhalation is the opening, hair and yang. At the same time, in the application of pushing manipulation, it is called exerting force and holding force, which is also the application of reverse abdominal breathing.
Reverse abdominal breathing requires purposeful guidance of breathing. When inhaling, the intentional breath passes through the "heavy building" and goes straight down the "mountain". You can pause a little, but you can't hold your breath hard. Then exhale slowly, and the breath drops straight to the abdomen. At this time, the lower abdomen bulges and abdomen is closed. Because breathing is carried out by mind and adjustment, the frequency of breathing can be greatly reduced through a certain period of practice, so long-term practice can make you calm and energetic.
The third formula
The step shape, figure and essentials of the third type of body parts are basically the same as those of the first two types. The specific differences are that the palms of the hands are downward, the five fingers are released and naturally bent, the palms of the hands are pressed down, the thenar is attached to the end of the groin outside the thigh root, the elbows are naturally supported and sunk backwards, the shoulders are buckled, and the palms of the hands are held. Press the palm of your hand on both sides of your thigh and lift it gently, but don't use force, so as not to make your wrist stiff and ineffective.
After adjusting your posture, hold Gu Dao with your tongue, and then adjust your breathing. When inhaling, you should intend the true qi to descend slowly from Baihui point, down stairs, halfway up the mountain and down Dantian. At this point, the abdomen bulges and stops temporarily, but you can't hold your breath. When you exhale, you will release the true qi to your perineum. Baihui is yang, perineum is yin, and air is drawn downward, which can make the true qi penetrate the pulse, make the yang perineum, and take the meaning of heaven and earth meeting Thailand. After the true qi falls to the perineum, the lower abdomen does not retract, which is not caused by holding the breath, but the true qi condenses, thus achieving the purpose of relaxing the chest and strengthening the abdomen, expanding the internal qi and keeping the lower abdomen round.
But to do this, it must be based on the first two types of cultivation. Such accumulation of internal qi will leave the qi in the body without releasing it, and accumulate it without sending it out. Soon there will be abdominal fever or sudden perineal beating, which are all manifestations of qi, but it should be noted that it should not be too strong when deliberately guiding qi to prevent diarrhea and rectocele.
The fourth formula
When the third style is practiced to a certain stage, you can change to the fourth style. It is difficult to specify the training date of the fourth type, because people's endowments, qualifications and strengths are different, so it should be determined according to the practitioners' own experience. The posture of the fourth style is also the same as that of the previous style. The difference is that the palm of the fourth style is up, and the distance between the two middle fingers is about twice as wide as the shoulder. The wrist is straight, and the inner sides of the two upper arms are gently attached to the ribs. The shoulders are loose and heavy, the elbows are naturally bent and relaxed, and the fingers are separated. If you can feel the numbness of your fingertips, it means that you have not exerted any force and achieved the purpose of relaxation. The included angle of elbow shall be kept at about 150.
After the posture is adjusted, as before, stick out your tongue and hold Gu Dao, then guide the qi with your mind and cooperate with breathing to make the internal qi run according to the required route.
Inhale slowly, draw the internal gas out of the throat and penetrate into the intersection of the two "Tianzong" lines and the spine. However, qi should not leak from the body surface, but penetrate into the spine. Stay for a while after the breath arrives, and adjust the length of time by yourself. Be comfortable and don't feel suffocated. At this time, the back has a sense of lateral swelling and the epidermis has a sense of tightness. Exhale slowly, penetrate the heart to the "mid-level", then sink and go straight to the abdomen. The route of internal gas operation is two curves: first backward, then forward and downward. People take the back as the yang and the abdomen as the yin, adjust the internal qi to make the yin and yang intersect, and then gather in the abdomen. After a period of practice, you can lay a good foundation for internal strength. At this time, we are full of energy and vitality, thus gaining a strong body.
At this point, the basic pile method for preserving health and storing qi in the abdomen has been introduced. The above pile method is suitable for the old and weak beginners, aiming at understanding the essentials of gas in Dantian, and laying a good foundation for the next pile method to practice and increase work. Starting from the fifth style, hands are required to leave the trunk without support, which is easier to fatigue than the first four styles, but it can obviously increase skills and is a stable force in actual combat and massage.
Fifth formula
This type of figure and step shape are the same as the first four types. Hands up, shoulder height, palms inward, elbows, wrists and elbows bent inward at an angle of about 60. . Relax your shoulders and buckle inward. When the tip of your elbow sinks, support it forward with the intention of putting your elbow in front. Relax your arms, relax your fingers naturally, slightly bend, and contract and adduction. Pick your thumbs slightly with your palms facing the middle of your shoulders and intestines. After the arms are completely relaxed, due to the sinking and internal intersection of elbows, the back should also have a feeling of lateral traction, and be careful not to bow forward. After the body shape is adjusted, if you feel fever in your hands soon, it means that you are not stiff or stagnant, so you can adjust your breathing. You can use the fourth method mentioned above to adjust your breath, and soon you will feel the gas in your lower abdomen expanding and feeling warm. At this time, take a deep breath, lift it hard, make efforts along the Du meridian, over the tail, and clip the ridge twice, penetrate the jade pillow, go up to the mud pillow palace, and go straight down to the abdomen and sink to the bottom of the sea when exhaling. At this time, the breath rises and falls, the yin and yang are reversed, and the breath is unlucky on Sunday.
Judging from this stacking method, two arms feel more tired than the first four. Although no force is needed, it will be difficult to persist for a long time. If you can work hard for a long time, it is very beneficial to cultivate the relaxation and heaviness of both arms and hands. If you hit a person with the power of relaxation, it will spill on the ground like mercury, which has the power to penetrate downward. The power of relaxation is obtained through long-term exercises to relax shoulders, sink elbows and relax palms and wrists. The rise and fall of internal qi is consistent with the stumbling during the attack, that is, the qi is handsome and strong.
There must be two explanations for the week of this formula
First, for beginners, the whole pile-standing process doesn't have to run all the time, and they may feel too tired. You can use forward breathing or reverse breathing, take Tian Dan breathing as a rest, and alternately guide the air to run, so as to avoid fidgeting and not lasting.
Secondly, the luck route mentioned here is along the Du Meridian, through the tail, through the marrow, through the spine, through the jade pillow, straight into the mud pill, and then from the mud pill down to the Dantian, sinking into the sea floor. It is a straight drop, which does not conflict with the theory of Xiao Zhou Tian Er Mai Express in massage techniques. Its purpose is to express the marrow canal, strengthen the spine, and highlight the characteristics of Yang-oriented internal strength of Wushu. Martial arts is used to beat people's bones and muscles, and massage is used to exorcise evil spirits. You also need performers to strengthen their muscles and bones. Therefore, the application of clinical techniques to express the governor must be based on a strong spinal cord and a strong spine. It is different from Yunzhoutian, which has no external internal strength for health preservation. It is very necessary to exercise the spine.
The sixth kind:
The figure is as steady as before, the palm is pushed forward, the palm spacing is shoulder width, the wrist is bent, the palm is slightly raised, and the angle between the palm back and the arm is about 45 degrees. The five fingers are naturally separated, the fingers are slightly curved, the jaw is rounded, the contraction is made, and the door is pushed. The height of both hands is the index finger is shoulder height. The curvature of the arm is about 150 degrees. When the elbow sinks, hold it forward at the same time and have the intention of adduction. You don't have to push your hands, just push them forward. In addition, it should be noted that the elbows sink between vertical landings, and the tips of the elbows cannot be raised horizontally, nor can they be wrapped inward or inward to form crutches. After standing, adjust breathing, inhale into sputum, and exhale into abdomen. When the abdomen feels warm, it goes down to the upper edge of the transverse bone with intentional deflation, and then it is divided into two parts, and each part slowly goes down along the inner yin of the leg until it reaches the sole of the foot. From the sole of the foot to the outside of the foot, slowly rise along the outside of the leg, and when it rises to the "tail" point, it becomes one. When the valley channel is lifted, the forced airflow rises to Dazhui point along the medullary canal, splits into two parts from Dazhui point, slowly advances along the shoulder and passes through the outer positive surfaces of the two arms, reaching the fingertips, then travels from the fingertips to the outer negative surfaces of the palms and arms, passes through the leaky basin and rejoins Dazhui point, then stretches out the cervical vertebra, passes through the jade pillow and reaches the mud pill, and then descends in Dantian again, and so on. This cycle takes about 3 minutes, and this lucky way is called Big Sunday. I don't run all the time on weekdays. If you feel tired, you can go to Dantian and breathe in Dantian as a rest.
If you practice until Sunday, your internal skills have reached a considerable level. Practice for a long time can make the whole family, and you can reach a higher level with your mind and strength. Of these eight methods, the sixth style is more powerful than martial arts, so you need to practice with more strength and for a long time. In addition, this style is tiring, that is, as the saying goes, "eat kung fu." Generally speaking, it is not difficult to stand on two legs for an hour, but it is unbearable to stretch your arms forward for a little longer. This is an effective way to exercise your will and cultivate your perseverance. You should stick to it.
The seventh kind:
The figure and gait are unchanged, the palms are up, separated to both sides, and the wrist height is level with the shoulders. The five fingers are naturally relaxed, slightly bent, and the wrist is straight. You can't push. The elbows of the two arms are still straight, and the included angle of the elbows is about 150 degrees. Don't extend your arm horizontally, but move it forward slightly, so that the outside of your arm forms an included angle of about 45 degrees with the plane where your back is located. Only in this way can you balance yin and yang and conform to the golden mean, so you won't feel any difficulty, and it won't affect the horizontal and vertical traction of your shoulders and back. After the two arms are adjusted, the elbows are still closed, so as to test with a light cough. There is a strong vibration between the palms until the fingertips, indicating that the relaxation has reached the requirements.
After standing, still inhale in Dantian first, adjust until Dantian and Zhongshan are full at the same time, inhale upwards, rise along the inner side of the chest wall, make the ribs open as much as possible, inhale evenly and slowly, inhale enough, make the gas gather inward, and then exhale from the middle to Dantian.
Through the rise and fall of internal qi, not only the internal organs are well exercised, but also the ribs are expanded outward. At the same time, the intercostal muscle is exercised by tension to enhance its toughness. Because the strength of ribs is limited, they are not resistant to impact. After exercise, the ability to resist blows will be greatly enhanced. In order to achieve this goal, many people beat or do hard exercises with the help of external forces, which is not only time-consuming, but also has many taboos, which is very inconvenient. Using the support of internal qi to make the ribs swell, such as the tightness of the drum skin, is both elastic and tough. More preferably, exercise is not only harmless to the body, but also beneficial to health.
When standing piles, the strength of internal qi promotion should be determined according to the internal strength of the practitioner. If the novice is promoted too hard, sometimes he will feel dizzy, and he will be relieved after a while. In addition, because the arm is stretched out, it is easy to get tired, so try to stick to it, and it will be effective after a long time. If you can't stick to it halfway, you can put down your hand and take the first four poses as a rest.
The eighth formula:
The figure and gait are unchanged, the arms are bent, the palms of both hands are upward, and the included angle between the arms and the ribs is about 45 degrees. From the elbow to the wrist, the arm should be perpendicular to the ground. If the hand is supporting a heavy object, the fingers should bend naturally, the wrist should be flush with the shoulder, and the thumbs of both hands should face the shoulder. The distance between the palms is slightly wider than the shoulders. Loose shoulders, heavy elbows, two elbows have the meaning of internal intersection, hands into Laogong point.
After standing still, the breath is still demonstrating. In this formula, the internal qi goes down to the big spine and is divided into three parts when exhaling. The second part is intended to enter the arm bone and reach the fingertips. The first part goes down the spine to the tail ring and then is divided into two parts until the legs enter the bone and reach the toes. Because the distance to the fingertips is relatively close, the fingers feel first, and the downward air still does not stop at this time, so there is no need to worry when you reach the fingers. When the descending qi reaches the toes, repeat the above-mentioned qi-moving method. If you can practice according to the essentials, you should feel numb all over. This prescription requires that the meridian of the valley should be blown up, and the internal qi should reach the tip and not leak.
This type of qi is restrained, for storage, the internal qi travels in the medullary canal, which can make the bone marrow full and the bone firm.