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Dr Paul Lam “What about the breathing?” Numerous students have asked me this question. Correct breathing is an important part of tai chi. Here’s a simple guide based on essential tai chi principles.

“What about the breathing?” Numerous students have asked me this question. Some teachers believe that breathing patterns should be very specific. For example, in each and every part of a movement, there is a specific breathing pattern-in and out, slowly or quickly. These teachers feel that the breathing has to be just so for each movement. I find this method difficult and think it can impede improvement for some students. It often leads to too much focus on the breathing and distraction from focusing on other essential principles. No two people are the same. They have different lung capacities and different speeds in their movements so to coordinate in the same specific pattern with others would be difficult for many. In addition, this can lead to forced or contrived breathing which can be harmful.

Solstil Tai Chi - åpnings- og lukkingsskjemaCorrect breathing is an important part of tai chi. Here’s a simple guide based on essential tai chi principles. The key is the storing and delivering of energy because tai chi emphasises on internal energy. Every tai chi movement alternates between gathering, storing and then delivering energy. Often the classics describe it as opening and closing. When you open, it’s storing energy like someone drawing an arrow in a bow; in closing, the energy is delivering so it’s like shooting the arrow. Keep this image in your mind and the rest will be easy to follow.

When you’re inhaling (storing energy), think of taking in the life energy-oxygen- into your body. When you deliver energy or force, you exhale. This can be applied to almost all tai chi movements since they are, in essence, alternating opening and closing movements.

Ved solnedgang i Florida 2004: Chen stil Tai Chi - Stirring the SeaWhen your hands pull apart or when you’re stepping forward, that’s an opening movement. For example, in the Sun style opening and closing movement, when your hands are in front of your chest, opening up, you breathe in to store energy. When your hands come closer, you breathe out, delivering energy. Another example is Single Whip in Yang style. At the end of Single Whip, even though your hands are opened out, it’s actually a closing movement because that’s where you deliver the energy, so you breathe out. Using this logic, you can see in Chen style’s punching movements, when you’re bringing your hands closer to store up energy, that’s an in breath and when you punch out, that’s the out breath.

And then there’s up and down movements. When you move your hands up, you’re storing your energy, and therefore you breathe in. When you bring your hands down, you’re delivering energy-shooting the arrow-so you breathe out. Likewise, when you stand up and bend down.

Use this guide throughout your tai chi forms. Whenever you’re in doubt, focus on practising the form correctly: Relax, loosen your joints and you’ll find your breathing will be correct. Don’t force or hold your breath. Simply allow your body to breathe naturally when in doubt.

Jeg har forenklet de tidligere kjente abdomen- og reversemuskelen, og jeg har funnet det sterkere i energivoksing. Dette er:

Dan Tian-pustemetoden

This breathing method is a modification of traditional qigong based on modern medical research into the deep stabilizer muscles. It helps to sink your qi to the dan tian and to enhance qi power, in turn improving internal energy. It can be incorporated into all your qigong and tai chi movements.

Du kan øve pusten enten å sitte eller stå oppreist. Vær oppmerksom på å holde riktig stilling. Sett venstre hånd på magen rett over navlen og høyre hånd under den. Konsentrere deg på underlivet og bekkenbunnsmuskelen.

Når du inhalerer, utvider ditt underlivs område - la det bøye ut litt - og la buk- og bekkenbunnsmusklene slappe av. Du bør føle en liten skyve ut av høyre hånd. Når du puster ut, må du forsiktig trekke i bekkenbunnsmusklene og underlivet. Følg sammentrekningen av muskelen med høyre hånd, og hold området over mageknappen så stille som mulig. Kontrakt bekkenbunnsmusklene veldig forsiktig, så forsiktig at det er nesten som om du bare tenker på å trekke dem. En annen god måte er å forestille deg at du tar med bekkenbunnen bare en halv tommers nærmere belteknappen din. En sterkere sammentrekning ville bevege venstre hånd for mye, og det ville bety at det involverer ulike muskelgrupper, derfor ikke være like effektive.

Når du inhalerer og slapper av i bekkenet og underlivsmuskulaturen, kan du ikke prøve å slappe av dem helt, men beholde omtrent 10-20 prosent av sammentrekningen. Dette vil tillate deg å opprettholde en oppreist holdning og ha den rette gruppen av muskler klar for neste fase.

If you can feel the qi, you can circulate it down along the conception vessel on expiration, and up along the governing vessel on inspiration. Another good way is to visualise your qi move in a straight line just beneath your skin: up to middle of your sternum (the point below two nipples) on inspiration and down to the dan tian on expiration.

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2013-12-12T06:44:36+00:00