推手之陰陽相濟 The Interplay of Yin and Yang in Push Hands

 

推手之陰陽相濟

The Interplay of Yin and Yang in Push Hands

 在太極推手中，輕靈與貫串是達成「牽動四兩撥千斤」的重要要素。身手輕靈無強力，也無企圖心，才能夠精準黏貼連隨，不丟不頂。輕靈是身體放鬆境界的表現，有了輕靈才能進一步達到貫串。貫串則是整體的統合，是全身能量的貫通與連續。輕靈與貫串如同陰陽的對應關係。善用陰陽變化，使對手難以捉摸其脈絡，尤其是雙手、雙腿與身體之間的陰陽變化合作，這種協調能夠將「以柔克剛」的技藝發揮到極致。這也是訓練腿力、扎根，及鬆腰落胯，氣沉丹田的訓練法。

      在太極拳理論中，陰陽平衡是動作的核心。陰代表虛、柔、靜，與輕靈相應，體現動作的輕盈與靈活。陽則代表實、剛、動，與貫串相應，展現力量的剛健與堅韌。陰陽之間的轉換是動態且流動的，它們不斷在平衡與變化中實現和諧，這也反映了太極拳動作中的自然流動與協調。如太極圖中陰陽魚的相互消長，動態平衡，體現出太極拳動作的圓融流暢、剛柔相濟。在推手互動中兩手的動靜、兩腿的虛實及身體的剛柔，是相互對應的陰陽關係，此陰陽對應關係，彼此相互合作，不可分離。右手主導左手配合，右腳為主，左腳為輔，反之亦然。兩手的動靜與兩腿的虛實變動，使身體產生剛柔現象。

      然而，陰陽變化並非單純的全虛或全實，而是在虛中有實、實中有虛的相互滲透。彼實我虛，彼虛我實的轉換，使陰陽之間的互動更加靈活流暢。這是太極拳推手訓練聽靜與懂勁的途徑，如何在陰陽的變換中，掌握貫串的時機，展現「以柔克剛」的技藝，習者必須在反覆練習的過程中，揣摩與調整兩手的輕靈程度，及相互對應的角度與位置，與兩腿虛實轉換的時機，以便發掘身體剛柔變化時的最佳出手時機。

The Interplay of Yin and Yang in Push Hands

In Tai Chi push hands, agility and connnection are crucial to achieving the principle of "using four ounces to deflect a thousand pounds." To be agile, one must move without force and without intent, allowing for precise sticking and following, maintaining the principle of neither resisting nor disconnecting. Agility reflects the body's state of relaxation, and it is only through this agility that connection can be achieved. Connection refers to the integration of the entire body, where energy flows through the body in a unified and uninterrupted manner. The relationship between agility and connection mirrors the dynamic interplay of yin and yang. Skillful use of yin-yang transformations makes it difficult for an opponent to track your movements, especially through the coordinated changes between the hands, legs, and body. This coordination is key to fully mastering the art of "overcoming hardness with softness." It also trains leg strength, rooting, relaxation of the waist and hips, and sinking the energy to the dantian.

In Tai Chi theory, the balance of yin and yang is at the core of every movement. Yin represents softness, relaxation, and stillness, aligning with agility and expressing lightness and flexibility. Yang represents firmness, strength, and motion, aligning with continuity and demonstrating power and resilience. The transformation between yin and yang is dynamic and fluid, continuously seeking harmony through balance and change. This mirrors the natural flow and coordination in Tai Chi movements. Like the ever-changing relationship between the yin-yang fish in the Tai Chi symbol, the dynamic balance of yin and yang manifests in smooth, continuous movements and the blending of hardness and softness. In push hands, the stillness of the hands and the movement of the legs, as well as the interplay between softness and firmness in the body, reflect the relationship between yin and yang. These elements must work together harmoniously, with the right hand leading and the left hand following, the right foot as the main anchor and the left foot as a support, and vice versa. The balance between movement and stillness in the hands and the shifting of weight between the legs creates the phenomenon of hardness and softness.

However, the transformation of yin and yang is not simply about being entirely empty or full but about the mutual penetration of emptiness within fullness and fullness within emptiness. The dynamic switching between the opponent's fullness and your emptiness, and vice versa, makes the interaction more flexible and fluid. This is the key to training sensitivity and understanding energy in Tai Chi push hands. How one seizes the moment of continuity within these yin-yang changes determines the ability to "overcome hardness with softness." Through repeated practice, practitioners must explore and adjust the degree of agility in their hands, the corresponding angles and positions, and the timing of the weight shifts in their legs. This will help uncover the optimal moment for issuing energy when the body transitions between hardness and softness.

鬆柔太極拳推手競技舞台 The Competitive Stage for Supple Tai Chi Push Hands

 鬆柔太極拳推手競技舞台

The Competitive Stage for Supple Tai Chi Push Hands

 目前太極拳拳架與推手比賽，在台灣已經實施40餘年，我們有優秀的教練與裁判，及素質良好的選手，為了讓太極拳經論的哲理、拳架基本功夫，及推手技藝的應用合而為一，讓中華武術文化生根台灣，源遠流長，整合現行太極拳架與推手技藝於太極拳的競技舞台，刻不容緩。

傳統推手訓練方法，兩人一組相互盤手，彼此黏貼連隨，相互探聽虛實的鬆柔推手技藝，逐漸在公園及太極練習場中消失，令人惋惜，我們需要建立一項太極拳架與推手技藝相輔相成的競技舞台，才能延續傳統太極拳的精髓。傳統鬆柔訓練法是訓練聽勁、懂勁，及培養內勁的訓練法，也是彼此抒發心情，鍛鍊體能的途徑。

在彼此搭手互動中，訓練身手的輕靈度、柔和度、伸展度，驗證太極拳「以柔克剛」的技藝的能耐。在切磋過程中反覆訓練沉肩墜肘、含胸拔背、鬆腰落胯、虛

實分清⋯等太極十要的訓練法，培養輕靈的身手，堅實的腿力，在心境上深怕自己的拙力與執著阻礙對手的去向，不斷地自我檢驗身體各部位的鬆柔，盡量要求自己達到不丟不頂的境界，如此反覆動員身體各部位活動的機能，這不僅僅是健身養生的修練法，也是人生哲學修養功夫的一環。

 

鬆柔太極拳推手與一般強力訓練法，最大的不同點是訓練法依照﹕敬、靜、定、鬆、圓、整、慢、勻、柔等九字要訣，反覆動員身體各肌肉、筋骨、韌帶等等部位，使其獲得啟發，產生整體運動的效果，呈現太極八法現象與太極拳經論的內涵。

The Competitive Stage for Supple Tai Chi Push Hands

For over 40 years, Tai Chi Chuan forms and push hands competitions have been practiced in Taiwan. We have excellent coaches, skilled referees, and well-trained participants. To unite the philosophical principles of Tai Chi theory, the fundamental skills of Tai Chi forms, and the application of push hands techniques, we must urgently create a competitive stage that integrates these elements. This will allow the rich cultural heritage of Chinese martial arts to take root in Taiwan and flourish for generations to come.

Traditional push hands training methods, where two partners engage in soft, relaxed techniques, sticking and following each other to explore the energy of empty and full, are gradually disappearing from parks and Tai Chi practice grounds, which is a great loss. To preserve the essence of traditional Tai Chi, we need a competitive stage where Tai Chi forms and push hands techniques complement each other. The traditional soft and relaxed training methods cultivate the ability to listen to, understand, and develop internal energy (jing), while also serving as a way to release emotions and improve physical fitness.

In this interactive practice, partners train their body to be agile, soft, and flexible, testing the effectiveness of the Tai Chi principle "using softness to overcome hardness." During practice, participants repeatedly train in the Ten Essentials of Tai Chi, such as sinking the shoulders, dropping the elbows, containing the chest, rounding the back, relaxing the waist, and distinguishing between empty and full. These exercises cultivate agility, solid leg strength, and a mindset that avoids rigidity and attachment, allowing practitioners to continuously refine the softness of their body. They strive to reach a state where they neither resist nor lose contact with their opponent. This process of mobilizing all parts of the body is not only a way to improve health but also a form of philosophical self-cultivation.

The key difference between supple Tai Chi push hands and other force-based training methods lies in the nine-character principles: respect, calmness, stillness, relaxation, roundness, completeness, slowness, evenness, and softness. These principles guide the repetitive activation of muscles, tendons, and ligaments, inspiring the body to achieve holistic movement. Through this, the eight techniques of Tai Chi and the deeper meanings of Tai Chi theory are naturally revealed.

鬆柔太極拳推手競技的內涵 The Essence of Supple Tai Chi Push Hands Competition

 

鬆柔太極拳推手競技的內涵

The Essence of Supple Tai Chi Push Hands Competition

 太極拳是中華武術瑰寶，拳法內涵老莊「無為」的思考邏輯，及易經陰陽變化哲理，故能獲得國內外武術愛好者的肯定與喜愛，但因台灣少子化，人口老化嚴重，我們需要一個延續推手競技的舞台，讓傳統鬆柔推手技藝能繼續傳承後代，身為理事長，我與副理事長吳榮輝共同收集並整合台灣各界太極名師的鬆柔推手訓練法，依據老子與莊子「無為」的思考邏輯，及易經陰陽變化的哲理，進行系統化整理。

 

我們融合了鄭子太極拳的美人手、不動手及吃虧即是佔便宜的理念,並結合宋志堅老師的原空位、原體位、自然運動八法等訓練法與要訣，編排出七至九項傳統鬆柔推手競技訓練法，力求完整呈現太極推手的精髓。以兩人為一組的方式進行競技，各組選手必須在3-4分鐘時間內，完成七至九項指定動作，裁判再依據各組選手的鬆柔表現來評分，評分要領如下：

 

（1）太極十要：

太極十要中的虛領頂勁、沉肩墜肘、含胸拔背、鬆腰落胯、虛實分明、用意不用力、動中求靜等七項要訣，是以後退、走化、鬆柔、謙讓、捨己為法，配合牽動與向後化解來勢的機會產生捋、採的現象。弓步向前按靠擠肘者，是以腰腿帶動手臂向前，沒有手臂拙力或強力的介入，自然產生按、靠、擠、肘的現象，上述七項要點屬於「無為」的思考邏輯。另外，上下相隨、內外相合、相連不斷等三項要點，屬於易經陰陽變化的哲理。選手雙方需要在指定的時間內，完成太極十要的要領。

（2）揣摩五法與身體九大環節：

選手雙方以黏、貼、連、隨、不丟頂的要領進行鬆柔推手競技，配合身體九大（肩、肘、腕、頸、背、腰、髖、膝、踝)環節上下、左右、前後相互貫串與黏貼。兩腿有虛實、兩手有動靜、身體有剛柔，身體力求平衡與穩定，不可有斷續凸凹之處。

 

（3）借大自然的能量自           

然產生太極八法：  

身手輕靈與連貫，避免人為拙力介入，手臂借地心引力、地面的反作用力及慣性力，隨腰腿而動，身手自然呈現掤、捋、採、按、靠、擠、肘、挒等現象。

 

（4）選手雙方彼此進  退、左右轉的幅度及身體下沉的能力，都是評分的要點。

The Essence of Supple Tai Chi Push Hands Competition

Tai Chi Chuan is a treasure of Chinese martial arts, embodying the philosophy of "wu wei" (non-action) from Laozi and Zhuangzi, as well as the principles of yin-yang transformations from the I Ching (Book of Changes). These aspects have earned it recognition and love from martial arts enthusiasts both in Taiwan and abroad. However, due to Taiwan's declining birth rate and aging population, we need a platform to continue the tradition of push hands competition, ensuring the art of traditional supple push hands can be passed down to future generations. As the Chairman, together with Vice Chairman Wu Rong-Hui, we have collected and integrated supple push hands training methods from Tai Chi masters across Taiwan. We have systematically organized them based on the "wu wei" philosophy of Laozi and Zhuangzi, and the yin-yang transformation principles of the I Ching.

We incorporated concepts from Zhengzi Tai Chi Chuan, such as the "Beauty Hand," "No Arm in Tai Chi," and "Losing is Gaining/ Investin in Loss," as well as training methods and key techniques from Master Song Zhi-Jian, including the original space position, natural movements, and the eight essential techniques. This has allowed us to compile seven to nine traditional supple push hands training methods that seek to fully capture the essence of Tai Chi push hands. The competition is conducted with two participants per group, and each group must complete the seven to nine designated movements within 3-4 minutes. The judges then score based on the softness and relaxation displayed by the participants. The scoring criteria are as follows:

(1) The Ten Essentials of Tai Chi:

The seven key points in the Tai Chi Ten Essentials—lightly suspend the head with a sense of upward energy, sinking the shoulders and elbows, containing the chest and rounding the back, relaxing the waist and hips, distinguishing between empty and full, using intent rather than force, and seeking stillness within movement—are applied through retreating, yielding, and using soft techniques. These movements generate the actions of "lu" (warding off) and "cai" (plucking) by responding to the opponent’s energy and neutralizing it backward. The forward pressing, leaning, pushing, and elbowing are led by the waist and legs, without the involvement of stiff or forced arm strength, naturally resulting in these actions. These seven points belong to the philosophy of "wu wei." Additionally, three points—moving in harmony with internal and external forces, coordinating the upper and lower body, and maintaining continuity—reflect the yin-yang transformation principles of the I Ching. Participants must demonstrate these principles within the allotted time.

(2) Mastering the Five Techniques and the Nine Key Joints:

Both participants engage in soft and relaxed push hands using techniques like sticking, adhering, connecting, following, and not resisting or losing contact. These movements coordinate the nine key joints of the body—shoulders, elbows, wrists, neck, back, waist, hips, knees, and ankles—to ensure smooth connections between up, down, left, right, front, and back. The legs must show a clear distinction between empty and full, the hands must balance movement and stillness, and the body must demonstrate both flexibility and strength. There should be no interruptions or imbalances in the flow of movements.

(3) Harnessing the Energy of Nature to Naturally Generate the Eight Tai Chi Techniques:

The body and hands must be agile and seamless, avoiding forced effort. The arms follow the natural forces of gravity, ground reaction, and inertia, moving in harmony with the waist and legs to naturally exhibit the eight Tai Chi techniques: "peng" (ward-off), "lu" (rollback), "cai" (pluck), "an" (press), "kao" (lean), "ji" (squeeze), "zhou" (elbow), and "lie" (split).

(4) Scoring Considerations Include:

The participants’ ability to move forward and backward, rotate left and right, and sink their bodies are all key elements in the scoring process.

太極拳學上下冊 Tai Chi Study, Volumes I and II

 太極拳學上下冊

Tai Chi Study, Volumes I and II

宋志堅老師所著太極拳學上下冊，內涵易理之陰陽變化的哲理，及鬆柔拳法之訓練要訣。尤其是自然運動八法中的「原空位」，是訓練身體九大環節：肩、肘、腕、頸、背脊、腰、髖、膝、踝等關節動與靜、虛與實、剛與柔、輕靈與貫串的門徑。

原空位：身體位置和方向移動時，手掌或手腕仍然保持在身體移動前原來空間的位置不變。

例如易簡太極拳

第一段單鞭後提手，

右勾手保持原空位。

第二段斜單鞭後肘底看捶，右勾手腕保持原空位

第四段單鞭後玉女穿梭，右勾手保持原空位。

「原空位」是訓練身體各部位放鬆的門徑，如九字訣「敬、靜、定、慢、勻、柔、鬆、圓、整」，第一個字「敬」乃慎重其事，例如，單鞭後勾手或腕部保持「原空位」，定位不動後，身體各部位就必須放下各自的堅持與拙力，以確保腕關節的定位點不被動搖，讓肩、肘、腕依序放鬆，自然進入沉肩墜肘、涵胸拔背、氣沉丹田的境界。在心境上具有捨己、謙讓、放下與吃虧的念頭。

「原空位」的定位點在鬆柔拳法上，可謂神聖不可侵犯的精神標竿，具有穩定身、心、靈的作用，讓身體各部依循各自的軌道運行，自然產生太極拳架與推手技藝。

如靈貓捕捉老鼠前，為了不驚擾獵物，身手必須虛靜與輕靈，沒有出現任何的拙力，以避免造成局部力量，而驚動獵物，這乃培養身體整體運動的訓練法，所謂：極柔軟，然後能極堅剛」，身體先求放鬆，而後能瞬間整合成一股強大的能量。

Tai Chi Study, Volumes I and II

The Tai Chi Study, authored by Master Song Zhijian, encompasses the philosophy of yin-yang changes in the principles of the I Ching, as well as the training essentials of supple martial arts. Notably, the concept of "Original Space Position" within the eight methods of natural movement serves as a pathway to train the nine major joints of the body: shoulders, elbows, wrists, neck, spine, waist, hips, knees, and ankles, addressing the interplay of movement and stillness, emptiness and fullness, hardness and softness, as well as lightness and connection.

Original Space Position refers to the condition in which, during movement of the body's position and direction, the palms or wrists maintain their original space position in front of the body without changing.

For example, in Yi Jian Tai Chi:

• After the first section's Single Whip, the right hook hand maintains the Original Space Position.
• After the diagonal Single Whip in the second section, the right hook hand's wrist remains in the Original Space Position.
• After the Single Whip in the fourth section, during the movement of the Maiden Weaving the Shuttle, the right hook hand again holds the Original Space Position.

The Original Space Position serves as a method for training relaxation throughout the body's various parts. The nine-character principle—"Respect, Stillness, Stability, Slowness, Evenness, Softness, Relaxation, Roundness, Wholeness"—begins with the character "Respect," which emphasizes the importance of careful practice. For instance, after the Single Whip, maintaining the hook hand or wrist in the Original Space Position means that once the positioning is stabilized, each part of the body must relinquish its own insistence and tension to ensure that the wrist joint remains stable. This allows the shoulders, elbows, and wrists to relax in sequence, naturally leading to the states of sinking the shoulders and dropping the elbows, encompassing the chest and lifting the back, and sinking the qi to the dantian. This mindset embodies the thoughts of selflessness, humility, letting go, and accepting setbacks.

The positioning of the Original Space Position in the practice of supple martial arts can be regarded as a sacred and inviolable spiritual benchmark, providing stability to the body, mind, and spirit. This enables the various parts of the body to follow their own trajectories, naturally generating the techniques of Tai Chi forms and push hands.

Just like a cat quietly stalking a mouse, it must be still and light to avoid startling its prey, demonstrating no signs of clumsiness to prevent the generation of localized force that might scare off the target. This method cultivates overall body movement, epitomizing the idea that "extreme softness leads to extreme firmness." The body first seeks relaxation, enabling it to instantly coalesce into a powerful force.

易簡太極拳原空位訓練法 Original Space Position Training Method in Yi Jian Tai Chi

 易簡太極拳原空位訓練法

Original Space Position Training Method in Yi Jian Tai Chi

斜單鞭吊手不動（原空位）的後續動作，是肩、肘、腕⋯關節放下拙力與企圖心，配合腰腿的運動路線運行，手臂的關節、肌肉、韌帶經過反覆的放鬆訓練後，拙力會慢慢消失，輕靈的身手自然會呈現出來。太極十要之沉肩墜肘、涵胸拔背、鬆腰落胯、虛實分清⋯等要訣蘊含在訓練的過程中。

這也是鄭子「太極不動手」的訓練法之一。

就易簡太極拳的訓練法而言，「太極不動手」的要義是，身體借助地心引力、慣性力、腰腿之力、地面的反作用力等能量而動。手臂隨著腰腿的運動路線而動，配合原空位與原體位的訓練法，自然呈現太極八法與拳架招勢。

Original Space Position Training Method in Yi Jian Tai Chi

The subsequent movement following the diagonal Single Whip, where the hanging hand remains still (Original Space Position), involves relaxing the stiffness and intentions in the shoulders, elbows, and wrists while coordinating with the movement paths of the waist and legs. Through repeated relaxation training, the joints, muscles, and ligaments of the arms gradually lose their tension, allowing for the natural lightness in movement. The key principles of Tai Chi, such as sinking the shoulders, dropping the elbows, containing the chest while lifting the back, relaxing the waist and lowering the hips, and distinguishing between emptiness and fullness, are all embedded in this training process.

This is also one of the training methods associated with Zhengzi's concept of "Tai Chi without moving the hands."

In terms of Yi Jian Tai Chi training, the essence of "Tai Chi without moving the hands" is that the body moves by utilizing energies such as gravity, inertial force, the power of the waist and legs, and the ground's reaction force. The arms move in accordance with the movement paths of the waist and legs, naturally presenting the eight methods and postures of Tai Chi when combined with the training of the Original Space Position and the Original Body Position.

全盲者與太極拳 Blind Individuals and Tai Chi

 全盲者與太極拳

Blind Individuals and Tai Chi

太極拳架與推手技藝，是視障者能夠跟正常人一樣，參與切磋的少數運動項目之一。

十餘年的視障教學經驗中發現，全盲者經濟狀況普遍不理想，無法長期負擔富康巴士或計程車的費用，只能勇敢的去搭乘大眾交通工具，但眼睛看不到，處處都需要別人幫忙，這往往帶給他們莫大的精神壓力。

對全盲者而言，能夠準時抵達上課地點，是一天中的小確幸，所以他們很珍惜練習的機會。

Blind Individuals and Tai Chi

Tai Chi forms and push hands techniques are among the few sports that allow visually impaired individuals to participate and spar alongside sighted individuals.

Through over a decade of teaching visually impaired students, it has been observed that many blind individuals face economic challenges, making it difficult for them to afford the costs of specialized transportation, such as paratransit buses or taxis. As a result, they bravely rely on public transportation, which can be quite challenging since they cannot see and often require assistance from others. This dependence can lead to significant mental stress for them.

For blind individuals, arriving punctually at their training location is a small but significant joy in their day, so they cherish the opportunity to practice.

原空位與推手技藝 Original Space Position and Push Hands Techniques

原空位與推手技藝

Original Space Position and Push Hands Techniques

「原空位」是易簡太極拳訓練身體各部位放鬆的門徑，例如，第四段單鞭後玉女穿梭，右勾手保持「原空位」。也就是當腕關節定位不動後，身體各部位就必須放下各自的堅持與拙力，以確保腕關節的定位點不被動搖，讓肩、肘、腕⋯等環節，藉由地心引力依序放鬆，自然呈現沉肩墜肘、涵胸拔背、鬆腰落胯、氣沉丹田的拳法要訣。也能自然的呈現推手「以柔克剛」的技藝。 

Original Space Position and Push Hands Techniques

The "Original Space Position" is a pathway for training the relaxation of various body parts in Yi Jian Tai Chi. For example, in the fourth section of the Single Whip followed by the Maiden Weaving the Shuttle, the right hooking hand maintains the "Original Space Position." This means that once the wrist joint is stabilized and unmoving, all other parts of the body must relinquish their stiffness and unnecessary tension to ensure that the wrist's position remains steady and unshaken. This allows the shoulders, elbows, and wrists to relax in sequence, naturally embodying the key principles of Tai Chi: sinking the shoulders, dropping the elbows, encompassing the chest while lifting the back, relaxing the waist, and lowering the hips, with Qi sinking to the Dantian.

This also allows for the natural expression of the push hands technique of "overcoming hardness with softness."