第＋四章 三心并站庄
Chapter 14 Three Centers Merge Standing Method
三心并站庄是智能动功外棍元阶段以意引气（意念外放、和大自然融为一休）到内混元阶段以形引气（神与自己的 “形”合、不外放）的过渡阶段。
The Three Hearts Standing Together is the transition stage from the external stick stage of intelligent dynamic exercise where the mind is used to guide the Qi (the mind is released outward and becomes one with nature) to the internal mixed stage where the form is used to guide the Qi (the spirit is integrated with its own “form” and does not release outward).
本庄法发动真气快、富力强身作用明显。
The Honjo method generates true energy quickly and has a significant effect on strengthening the body.
站一周左右即可出现身体晃动或振硕、身有热感、两千之间出现吸力与张勺、两手外分与内含之感、难以区别…..。
After standing for about a week, your body may start to shake or vibrate, you may feel warm, suction and stretching between your legs, and your hands may feel separated and contained, which are difficult to distinguish….
此庄法不仅适于病人俄练、而且是武功基本功、是练动功松腰胯、松尾闻的捷法。
This method is not only suitable for patients to practice, but also is the basic skill of martial arts, and a quick way to loosen the waist, hips, and tailbone when practicing dynamic exercises.
本庄法多守下丹田。
Honjo Hotamori lower dantian. [????? . . . 本 = “this”]
This Zhuangfa mostly guards the lower dantian. (D)
This village has many disciples guarding the Dantian. (B)
方法是意念从周身各部向丹田集中。
The method is to concentrate the mind from all parts of the body to the Dantian.
顶心向下、脚心向上、手心向内、意念“三心”向丹田并合。
The top of the head faces downward, the soles of the feet face upward, the palms of the hands face inward, and the mind’s “three hearts” merge into the dantian.
“三心并”即由此命名。
The name “Three Hearts” comes from this.
初学功者、意念（顶心、脚心、手心）可以分别逐个向丹田并。
For beginners, the mind (top of the head, soles of the feet, palms) can be directed to Dantian one by one.
向丹田并合后、意念即可放开、安静、放松地站庄。当意念从丹田跑掉时、再重新向丹田并合。
After merging with Dantian, you can let go of your mind and stand quietly and relaxed. When your mind escapes from Dantian, merge with Dantian again.
第一节 预备式
Section 1 Preparatory
1.两足并拢、周身中正，两手自然下垂。
1. Put your feet together, keep your body straight, and let your hands hang naturally.
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My Note:
本庄法多守下丹田（脐部），方法是意念从周身各部向丹田集中，顶心向下，脚心向上，手心向内，“三心”向丹田并合。“三心并”即由此得名。
—From Book Four
Google:
Honjo Hodo guards the lower Dantian (the navel), and the method is to focus the mind from all parts of the body to the Dantian, with the top of the head facing down, the soles of the feet facing up, and the palms of the hands facing inward, and the “three hearts” merge towards the Dantian. This is how the name “three hearts merge” came about.
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page 188↑
目视远方天地交界处，目光回收，两跟轻轻闭合。口徽闭，自然呼吸（葬吸鼻呼），意念中弃与顶都通天穴（百会穴前五分旁一点五寸）相连。见图3。
Look at the junction of heaven and earth in the distance, retract your gaze, and gently close your heels. Close your mouth, breathe naturally (inhale through the nose and exhale through the nose), and connect your mind with the Tongtian point in Dingdu (1.5 inches to the side of the front and back of the Baihui point). See Figure 3.
2．踩气：两足跟不动，两足尖外擞90喷，再以两足尖为重心，两足跟各外擞90度，两足旦后“八，字形，见图42。如此动作后，气即贯至两腿外侧阳经中。由于足内扣，足三阴经自然放松，故能加强经脉之阴升阳降的功能。此动作旧称踩气。
2. Stepping on Qi: Keep the heels still, and move the toes outward 90 degrees. Then, with the toes as the center of gravity, move the heels outward 90 degrees each, and then make the feet into an “eight” shape, as shown in Figure 42. After this movement, Qi will flow into the Yang meridians on the outside of the legs. As the feet are inward, the three Yin meridians of the foot will naturally relax, thus strengthening the function of the meridians of Yin rising and Yang falling. This movement was formerly known as stepping on Qi.
3．起式：
3. Origin:
足呈后“八”字形，手部动作、意念均与捧气贯顶法起式相局。
The feet are in an “eight” shape backwards, and the hand movements and thoughts are consistent with the starting posture of the “Holding the Qi to Penetrate the Top of the Head” method.
按捧气贯顶法起式动作，做至两掌在头顶上方相合。
Start by following the “Holding the Qi to Penetrate the Top of the Head” method until your palms are joined together above your head.
沿头正前方‘「降至脚前呈合十手。
Along the front of the head, lower to the front of the feet and put the hands together.
第二节 三心并站庄身形要求
Section 2: Requirements for the Three Hearts Standing Posture
1．坐脆，带动臂下落，两手掌根慢慢分开，攀心内含，十指奕轻轻相接，两手呈半个球状，见限43。两手置于腹前，掌心对肚脐，属膝’下蹲，膝不能过足尖。
1. Sit still, move your arms downward, slowly separate the bases of your palms, bring your palms inward, lightly touch your fingers together, and make your hands into a semi-ball shape, with your hands at 43 degrees. Place your hands in front of your abdomen, with your palms facing your navel, and squat with your knees down, but your knees cannot go beyond your toes.
大粗根部空虚，卿郎命门穴向后突，呈似坐非坐。见图“、图朽。
The big and thick root is empty, and the Mingmen acupoint of Qinglang is protruding backwards, which is like sitting but not sitting. See the picture “, the picture is decayed.
站庄姿势的高低依练功者的休质而定。
The height of the standing posture depends on the physical condition of the practitioner.
约站半小时。
Stand for about half an hour.
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2。身形要求：
2. Body shape requirements:
头要中正，盛凌向上，似悬空中。
The head should be upright, with the tip of the head pointing upwards, as if suspended in the air.
目叙垂帘，含光软狱，后光随眼脸闭合而内收，与意念合而为一。
The eyes are drooping, containing a soft light; the light behind them retracts inward as the eyelids close, becoming one with the intention.
舌抵上[?]展[?]落璐似笑非笑。
The tongue touched the upper part [?] and [?] Luolu seemed to smile not smile.
含脚，含．是将约骨柄与两乳头之祠的三角地带放松。
To hold the foot in is to relax the triangular area between the handle of the sacrum and the two nipples.
拔背，拔宵是大帷穴向上倾直通百会，仗臂骨神直，伺时嘴注盆两肩钾骨自然放松下沉。
Pull the back and pull the night sky. The Dawei point is tilted upward and connected to the Baihui point. Rely on the arm bones to stand straight. When the time comes, fill the basin with water and let the potassium bones on both shoulders relax and sink naturally.
含户拔育的月的提使劝健开扩，脚育效松。
The monthly promotion of household education will expand the health of the children and improve their physical fitness.
松肩空孩。
Relax your shoulders and be like a child.
肘坠面悬。
Elbow drops and face hangs.
坐肺，含拿，舒指。松谈，层椎及其韧带，硬两侧肌肉等都放松，逐步改变腰部的自然弯曲状态。
Sit on the lungs, hold in your hands, and relax your fingers. Relax your spine, vertebrae and their ligaments, and muscles on both sides of your back, and gradually change the natural curvature of your waist.
松胯，包括筑关节和概璐关节的放松。
Loosen the hips, including relaxing the hip joints and the groin joints.
尾闾下垂指向地面，两足跟的连线为一边，向后划一等边三兔形，等边三角形的中心即为尾闻伪指地点。
The coccyx hangs down and points to the ground, with the line connecting the two heels as one side, and an equilateral triangle is drawn backwards. The center of the equilateral triangle is the location where the coccyx points to.
调档提会明。
The transfer file will be notified.
松膝，轻轻内扣，稍向前屁，但簇骨要有徽徽上提之意。蹂放松，足平铺。
Relax your knees, bend them slightly inward, and slightly push your butt forward, but keep your shin bones slightly lifted. Relax your legs and keep your feet flat.
图43,44,45
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第三节 收 式
Section 3 Closing
1。身休俊俊直立，双脚并掩（按预奋式阵气逆幼作）.双手转指端向上，脚前合十，继续上举至头顶上方，意组举向天顶。
1. Stand upright with your feet together (as in the pre-excitation position). Turn your hands with the fingertips pointing upwards, put your palms together in front of your feet, and continue to raise them above your head, with the intention of raising them towards the top of your head.
两手沿天边慢慢分开、转拿心向前，双甘由两侧下落与肩乎，见图38。
Slowly separate your hands along the sky, turn your palms forward, and let your hands fall from both sides to your shoulders, as shown in Figure 38.
逐渐转掌心向上，沿夭边向休前合拢，与肩等宽。
Gradually turn your palms upward, and bring them together along the edges toward the front, to the width of your shoulders.
掌臂徽微内收，掌心（同时用意念）回照印堂穴，见图39。
The palm of the arm is slightly retracted, and the palm (using the mind at the same time) is directed back to the Yintang point, see Figure 39.
尔后，屈臂下落、回抽，两掌指瑞指向第六、七肋问，用中指端向大包穴贯气，再向后伸出，见图39。两臂向两佣外展，两臂展至两侧时，转掌碗使两掌心斜相对，向休前合拢，见图40、双手重叠放在肚挤上（男左手在下，女右手在下）。
Then, bend your arms, drop them, and pull them back. Point the fingers of your palms to the sixth and seventh ribs, and use the tips of your middle fingers to guide the Qi to the Dabao acupoint. Then, stretch them back, as shown in Figure 39. Extend your arms outwards. When your arms are extended to the sides, turn your palms so that they face each other diagonally, and close them forward, as shown in Figure 40. Place your hands on top of each other on your belly (left hand on the bottom for men, right hand on the bottom for women).
揉腹，左右各转九周，沮养片刻，见图“。两手分开，里体侧自然下垂，慢慢睁开眼。
Rub the abdomen, turn it nine times on each side, and rest for a while, as shown in the picture. Separate your hands, let your body hang naturally, and slowly open your eyes.
附；站庄松尾闾四步功
Attached: Standing Zhuang Songwei Xiang Four-step Exercise
Attached; Zhanzhuang Songweilu Four Step Skill (B)
动功与内家拳都注重松接胯，但罕有谈及松尾闾者。
Both dynamic exercises and internal martial arts focus on loosening the hips, but rarely do they talk about loosening the tailbone.
然而尾月能运动周身之阳气（阳维脉就在这里―依萦阳八脉经）。
However, the tail moon can move the Yang energy throughout the body (the Yangwei meridian is here – according to the Yingyang Eight Meridians).
尾闾不松则气难以灵动。
If the coccyx is not relaxed, the Qi will not be able to flow flexibly.
在尾骨与俄相接处有穴名接俞，即腆部气血转输（古时“俞，、“输”通用》之处。前贤云。“欲松旋胯舍尾间而何求”。
There is an acupoint named Jieyu at the junction of the coccyx and the groin, which is the place where qi and blood of the groin are transferred (in ancient times, “Yu” and “Shu” were commonly used). The ancients said, “If you want to relax your hips, what can you do without the coccyx?”
1。垂尾闾：按前述站庄祛练功，尾间下垂，皇似坐非坐相。
1. Hanging the coccyx: According to the aforementioned standing posture, the coccyx hangs down, and the emperor is in a sitting position but not sitting.
能否练好垂尾间的关健在于：尾同下垂指向地面点（简称指地点）的位置是否正确。
The key to whether you can practice the vertical tail position well is whether the position of the tail pointing to the ground point (abbreviated as the location) is correct.
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初练功者下蹲程度小，尾阎与指地点的连线成一向后的斜线，随着下蹲程度的加大．其连线亦渐趋垂直，待成垂直线时，即可转入第二步功法。
For beginners, the squatting degree is small, and the line connecting the tailbone and the finger point forms a backward slanting line. As the squatting degree increases, the line gradually becomes vertical. When it becomes a vertical line, you can move on to the second step of the exercise.
2．泛臀，继上式，两足平行站立，_L身不动，’两股骨头（做关节部）向外后捧，膝内扣微微内收，大腿根内侧放松，向后收，髻向后凸（注意上身勿前倾），但不是上翘。
2. Pan the buttocks. Continuing from the previous posture, stand with your feet parallel to each other, keep your body still, hold your femurs (joints) outward and backward, bend your knees inward and slightly draw them inward, relax the inner sides of your thigh roots, and draw them back, with your bun protruding backward (be careful not to lean your upper body forward), but not upward.
这一动作可以拔开腰溉关节，松开臀后面的浙骼关节（这是一个假关节，除妇女妊娠后期外，一般是不能松动的），从面使臀向后、外泛（亦做翻）张，至骼骼关节能松动即可转入第三步功法。
This movement can open the lumbar joint and loosen the iliac joint behind the buttocks (this is a false joint and generally cannot be loosened except in the late pregnancy of women), and stretch the buttocks backward and outward (also called flipping) until the iliac joint can be loosened. Then you can move on to the third step of the exercise.
3．扣尾闯：随着泛臂的练习与下蹲程度的增加，尾间逐渐移到指地点的后面，该连线开始形成向前倾斜的直线，于是尾间从下垂状态变成向前扣的状态。
3. Buckle the tail and move forward: With the practice of arm pan and the increase of squatting degree, the tail gradually moves to the back of the finger point, and the connecting line begins to form a straight line tilted forward, so the tail changes from a drooping state to a forward buckled state.
指地点可以从三角形中点渐向前移，直指两足连线中点，上。
The location you point to can be moved gradually forward from the midpoint of the triangle, directly pointing to the midpoint of the line connecting the two feet.
待下蹲到大腿呈水平状时，即可进入第四步功法。
When you squat down until your thighs are horizontal, you can move on to the fourth step of the exercise.
4．转尾间（亦叫尾间划圈）：两足尖稍向外撤，两手向旋或侧平举。
4. Coccyx Turn (also called coccyx circle): The toes of both feet are slightly moved outward, and both hands are rotated or raised sideways.
开始尾闾做前后期弧动作，继而做左右划弧动作，最后转圈动作。
Start by moving the coccyx in an arc forward and backward motion, then move to the left and right, and finally make a circle.
此式与转腰浦胯动作似同实异。
This posture is similar to the waist and hip turning movement, but is actually different.
彼是力催形动，转动整个骨盆；此是丹田气动，转动仅在尾周。
The former is the force driving the body to move, rotating the entire pelvis; the latter is the movement of the Qi in Dantian, rotating only the coccyx.
古人把尾间转动喻为钟锤、钟摆，一是表明其重视程度，一是为了保L须知这是腰胯全松以后之事：尾间灵动自如，气裕；圆活无滞，已达周身一家、意气合一的境界。
The ancients likened the rotation of the coccyx to a bell hammer or a pendulum, one reason for which was to show how important it was, and the other was to maintain the balance of power. It should be noted that this happens after the waist and hips are completely relaxed: the coccyx is agile and free, with abundant energy; it is round and flexible without any stagnation, and has reached a state where the whole body is united, and the mind and spirit are united.
与开始即以意念为用而调动一些混元气不可混语也。
This should not be confused with using intention at the beginning to mobilize some Hunyuan Qi.
综观上述可知，今日练动功的虽然有的强调“垂尾闾”,有的强调“泛臀”，有的强调“缩臀靠将廿（也有扣[?]闾之 功效），买质并不矛盾。
From the above, we can see that although some people who practice dynamic exercises today emphasize “hanging the tailbone”, some emphasize “floating the buttocks”, and some emphasize “shrinking the buttocks and leaning against the chin (which also has the effect of tightening the tailbone), there is no contradiction in their quality.
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因为三者是松尾闾不同阶段的要求。
Because the three are the requirements for different stages of Songweilu.
当然，如果把某一阶段的要求局限化，当作整体或当作唯一正确姿势，则是以偏概全了。
Of course, if we limit the requirements of a certain stage and regard them as the whole or as the only correct posture, we would be generalizing.
松尾闾占人视为练功诀窍，奉为至宝，秘而不宣。
The Songwei Luzhan people regard it as the secret of practicing martial arts, regard it as a treasure, and keep it secret.
至今少有知者。笔者数年来曾对少数人谈过这一功法（指尾闾如钟锤），但未详明练法，为了避免以讹传讹。
Few people know about it. I have talked about this exercise (referring to the tailbone being like a bell hammer) with a few people over the years, but I have not explained the practice in detail in order to avoid misinformation.
为了使这一古法为广大人民健康服务，笔者不揣冒昧，将这一功法分为四步功法介绍。
In order to make this ancient method serve the health of the general public, the author takes the liberty of dividing this method into four steps and introduces it.
实际上四个阶段是一气呵成，互相联系、彼此渗透的。
In fact, the four stages are completed in one go, interconnected and mutually penetrating.
End of Chapter