太極拳十要 Ten Keys to Tai Chi Chuan

 

太極拳十要

 Ten Keys to Tai Chi Chuan

九大環節為 1.          上三節: 肩，肘，腕 2.          中三節: 頸椎, 背脊, 腰 3.          下三節: 髖，膝，踝	The nine major joints in the body are 1.          Upper three joints: shoulders, elbows, wrists 2.          Middle three joints：neck, spine, waist 3.          Lower three joints: hips, knees, ankles
放鬆九大環節是太極拳的重要功課. 鬆 : 不用力??	Relaxing the nine major joints in the body is an important object of any Tai Chi Chuan practice.
用檢驗九大環節來鑑定你的太極拳是否鬆柔	Checking the nine joints helps you assess whether or not you practice Tai Chi Chuan in a supple way.

太極拳十要，楊澄甫 Yang Chengfu’s Ten Keys to Tai Chi Chuan：

	楊澄甫十要	Yang Cheng-fu，ten keys	鄭曼青	Cheng Man-chin	鬆柔太極拳	Supple Tai Chi Chuan
1.	虛靈頂勁	Forcelessly press up your headtop, and lead the Jing up.	吞天之氣	Swallow qi from heaven	頂正頸鬆	Head upright, neck relaxed
2.	含胸拔背	“Draw in the chest, push out the back.”
3.	鬆腰	“Relax the waist.”
4.	分虛實	“Tell emptiness and fullness apart.”—the first key of all.	接地之力	Receive the force of the ground	足下有根 （放鬆所有的關節）	There is root underfoot (by relaxing all joints).
5.	沉肩墜肘	“Sink shoulders, drop elbows to point downward.”			鬆肩鬆肘	Relax shoulders and elbows.
6.	用意不用力	“Use the mind, not brute force.”
7.	上下相隨[1]	“Upper and lower follow each other”—all parts of the body move as one[2].			上下亦含左右，前後	Upper and lower include left/right and front/back.
8.	內外相合	“The inside and the outside act in unison.”—When the form opens, the mind open with it.			內在，外在。身心靈	Outward appearance and inward mindfulness. Body, mind, spirit.
9.	相連不斷	“Continuously connected and unbroken”—just as an old energy wanes, a new energy waxes, leaving no breaks in between.			陰陽相濟	Yin and Yang are complementary.
10.	動中求靜 動靜合一	“Seek stillness in movement. The pair is one.”—move so slowly as to seem to hold still.			如原體位，原空位	Such as OBP (original body position) and OSP (original space position)

 

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[1] 陳微明註解：“上下相隨者，即太極拳論中所云，其根在腳，發於腿，主宰於腰，形於手指，由腳而腿而腰，總須完整一氣也。”

[2] As Chen Wei-ming explained,上下相隨means “feet rooting, through the legs, mastered at the waist, and expressed at the fingers. From feet, legs, and waist, all should act as one.”