气功探邃
Qìgōng Tàn Suì
Exploring the Profundities of Qigong,
a book by Pang Ming (庞明).
English translation follows Chinese text.
第六章 引动形体——气功要旨（四）
Chapter 6: Mobilizing the Body——The Essentials of Qigong (IV)
如前所述、人的生命是神、气、形兰者的统一休。
As mentioned before, human life is the unity of spirit, Qi and body.
在生命运动中：神主意、意帅气、气引形。
In the movement of life: the mind guides the intention, the intention leads the spirit, and the qi guides the body.
对于形体来说、无形的神、意、气占主导地位。
For the physical body, the invisible spirit, intention and qi dominate.
但另一方面、形体是生命活动的基础、离开了人的形体、神、意、气无所倚托、作为人的生命也就失去了意义。
But on the other hand, the body is the basis of life activities. Without the human body, the spirit, intention and energy have nothing to rely on, and human life loses its meaning.
因此、气功虽然以镶炼无形的神、意、气为主、也十分重视形体的锻炼。
Therefore, although Qigong focuses on cultivating the invisible spirit, intention and energy, it also attaches great importance to physical training.
而且要求二者有机地结合、来、互为表里、互相渗透、互相促进、相得益彰。
Moreover, it is required that the two be organically combined, mutually complementary, mutually penetrating, mutually promoting, and mutually beneficial.
对此、《易筋经》说得十分透彻；“若专培无形而弃有形，则不可、专练有形而弃无形、则更不可。”
The Yi Jin Jing explains this very clearly: “If you only cultivate the invisible and abandon the visible, it will not work; if you only cultivate the visible and abandon the invisible, it will be even worse.”
必须“练有形者为无形之佐、培无形者为有形之辅。
It is necessary to “train the visible to assist the invisible, and cultivate the invisible to assist the visible.
是一而二，二而一者也。”
It is one and two, and two and one.”
又说： “有形之身必得无形之气、相偷而不相违、乃成不坏之体。”
He also said: “The tangible body must obtain the intangible energy, and if they complement each other without contradicting each other, they will form an indestructible body.”
可见，引动形体也是气功锻炼的一项主要内容。
It can be seen that moving the body is also a major content of Qigong exercise.
应该指出、所谓“形”、不仅限于人的姐体、四胶。
It should be pointed out that the so-called “form” is not limited to the human body and four parts.
内而五脏六腑、外而四肢百徽、筋、膜、骨、血、肉以至于人生三宝之一的精、都属于形的范畴。
From the internal organs to the limbs, tendons, membranes, bones, blood, flesh, and even essence, one of the three treasures of life, all belong to the category of form.
气功理论中所谓引动形体、主要是指筋、膜、骨、肉的运动、既包括躯干四肢的运功，也包括各部分筋、膜、骨、肉之间的相对运动。
The so-called movement of the body in Qigong theory mainly refers to the movement of tendons, membranes, bones and flesh, which includes both the movement of the trunk and limbs and the relative movement between the tendons, membranes, bones and flesh of each part.
因而、无论是动功、站庄、还是坐功、卧功、都有一个引动形体的坷翻。
Therefore, no matter whether it is dynamic exercise, standing exercise, sitting exercise or lying exercise, there is a process of moving the body.
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例如，打坐、站庄以及卧功，都要放松形体，在放松过程中，各部关节、肌肉、健、膜、筋等都有相对运动。
For example, when doing meditation, standing meditation or lying down exercises, you need to relax your body. During the relaxation process, the joints, muscles, tendons, membranes and tendons will have relative movements.
这说明引动形体这个问题并非动功所特有。
This shows that the problem of moving the body is not unique to dynamic exercises.
第一节 引动形休的作用
Section 1: The role of activating the shape
Section 1: The role of inducing rest (B)
Section 1: The Role of the Introductory Shape Break (D)
对气功来说，相对于形休运动，无形的神、意、气的运动起着主导作用。
In Qigong, compared with the physical movement, the movement of the invisible spirit, intention and Qi plays a leading role.
但和一切事物一样，形休的运动，对于神、意、气的活动也起着反作用。
But like everything else, the movement of the body also has a reverse effect on the activities of the spirit, intention and qi.
气功里“引动形体，”的要求，就是通过神、意、气活动与形休运动适当配合，使这一对作用与反作用，能彼此促进，而不是相碍。 [?]
The requirement of “moving the body” in Qigong is to coordinate the activities of spirit, intention, and Qi with the movement of the body so that this pair of action and reaction can promote each other instead of hindering each other. [?]
具件而言、正确地引动形休可起下述四方面的作用：
For tools, correctly inducing the shape can play the following four roles:
（一）适当地引动形体，有利于入静。
(1) Proper movement of the body is conducive to a state of tranquility.
例如，卧功、坐功和站庄功都要求身体放松，身形安而心意静，有助于运用意识寻求真意（这一点将在下一节详述）。
For example, lying exercises, sitting exercises and standing exercises all require the body to be relaxed, the body to be at ease and the mind to be calm, which helps to use consciousness to seek the true meaning (this will be explained in detail in the next section).
又如，练动功时，意念集中在运动着的形体上，起了收摄心神的作I”‘N。
For example, when practicing dynamic exercises, the mind is focused on the moving body, which helps to collect the mind.
人们悼瞬： “动中求静，外动内静”。
People mourn: “Seek tranquility in movement, be active without and tranquil within.”
就是这个意思。
That’s what I mean.
初终气功者不易入静。
It is not easy for beginners to enter a state of tranquility.
若先练动功，待动功有一定基础后再练静功，往往事半而功倍，其道理也在于此。
If you practice dynamic exercises first, and then practice static exercises after you have a certain foundation in dynamic exercises, you will often get twice the result with half the effort. This is the reason.
（二）（把形体的运动和呼吸、意识活动适当地结合起来，能促进真气的运行，能加强调息的妙In 贡令毕烤4&纤字调息法配合步行，就是一个例子。
(2) Properly combining physical movement with breathing and conscious activities can promote the circulation of true qi and strengthen the wonderful effect of breathing. The combination of Gongling Bigao 4 and Xianzi breathing method with walking is an example.
（3）（引动形体能使关窍及全身各部分变得寸・分灵活，而且能疏通经络，和畅气血 使神、意对形体的控制、调节变为灵敏有效。
(III) Mobilizing the body can make the joints and all parts of the body more flexible, and can dredge the meridians, harmonize the flow of qi and blood, and make the control and regulation of the body by the mind and intention become sensitive and effective.
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稍有外邪入侵、即可感知、并立即甩意念铂经引导而排除外邪。相反、若练气而不练筋膜、则气痰而不能宣达流串于经络、气不能流串、则筋不能坚固。
If there is a slight invasion of external evil, it can be sensed and the mind can be immediately directed through the meridians to eliminate the external evil. On the contrary, if one practices qi without practicing fascia, qi will become phlegm and cannot flow through the meridians. If qi cannot flow through the meridians, the tendons cannot be strong.
（四）引动形体是导引、启动自身真气的一种手段。
(4) Moving the body is a means of directing and activating one’s own Qi.
一般而言、重以神、意调动气机者、导引之气多属棍元气、重以姿势、呼吸调动气机者、导引之气多属经脉之气（关于混元气、经脉气详见第十一章）。
Generally speaking, those who focus on mobilizing Qi with spirit and intention, the Qi they guide mostly belongs to the stick Qi, while those who focus on mobilizing Qi with posture and breathing, the Qi they guide mostly belongs to the meridian Qi (see Chapter 11 for details on Hunyuan Qi and meridian Qi).
这里所述、仅就健身养生而言。至于对气功的应用来说、引动形体的效用更多、如练武术、练内气外放等等。
What is described here is only in terms of keeping fit and maintaining health. As for the application of Qigong, it has more effects in moving the body, such as practicing martial arts, practicing the release of internal Qi, etc.
在此不拟赘述。
I won’t go into details here.
第二节 松与静
Section 2: Relaxation and Tranquility
静[靜/竫] jìng s.v. still; quiet; calm
松与静是练气功的基木要领。
Relaxation and stillness are the basic principles of Qigong practice.
薛、尘要是运用意识的问胭、已在第三章里作了论述。
Xuē, chén yàoshi yùnyòng yìshí de wèn yān, yǐ zài dì sān zhāng lǐ zuòle lùnshù.
The question of how Xue and Chen should use their consciousness has been discussed in Chapter 3.
这里主要谈松、以及松与静的关系。
Here we mainly talk about relaxation and the relationship between relaxation and tranquility.
（一）松：指形体状态的放松。
1. Relaxation: refers to the relaxation of the body.
要求肌肉、肌胜、筋膜、关节乃至内胜都要自然放松、使领顽的肌肉、肌腔处于相对稳定、松弛状态。
It requires muscles, myofascia, joints and even internal organs to relax naturally, so that the leading muscles and muscle cavities are in a relatively stable and relaxed state.
放松要松而不懈、不是弛而不张、松松垮垮、不能象小孩子睡觉那样、四肢“张而不收”、而应保持紧而不僵的肌张力。
Relaxation should be relaxed but not slack, not loose and slack. You should not be like a child sleeping with your limbs stretched but not closed. Instead, you should maintain tight but not stiff muscle tension.
小孩子清醒时那种骨弱筋柔的天真状态、就是形体放松的模式。
The innocent state of a child when awake, with weak bones and soft muscles, is a mode of physical relaxation.
应该指出、形体的放松需要精神的宁静为前提、精神紧张面欲强行放松、是不可能的。
It should be pointed out that physical relaxation requires mental tranquility as a prerequisite. It is impossible to force relaxation in the face of mental tension.
“意气君来骨肉臣”、这一原则、在放松上同样适用。但另一方面、形体放松也有利于入静、有利于真意的显示。
The principle of “spirit is king and flesh is servant” also applies to relaxation. On the other hand, physical relaxation is also conducive to tranquility and the manifestation of true intention.
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故松与静是彼此联系，互相形响的，有相得益彩的妙用。
Therefore, relaxation and tranquility are interconnected, shape each other, and enhance each other in a wonderful way.
Therefore, relaxation and stillness are interconnected and shape each other, and they bring out the best in each other.
（二）如何运用意识来使形体放松呢？
2. How to use consciousness to relax the body?
一般分为六部：头项放松、胸背放松、层胯放松、肩肘放松、指掌放松、膝足故松。
It is generally divided into six parts: relaxation of head and neck, relaxation of chest and back, relaxation of hips, relaxation of shoulders and elbows, relaxation of fingers and palms, and relaxation of knees and feet.
每一部都有一定功法。其中唇胯放松是全身放松的根本（就身形言）。
Each part has certain exercises, among which, relaxing the lips and hips is the basis for relaxing the whole body (in terms of body shape).
这里只介绍几种简便易行的放松法。
Here we only introduce a few simple and easy relaxation methods.
（1）贯气放松法：依照自己的练功方法，调整姿势、傲好准备后，两手置于小腹前，掌心相对，如捧球状。
(1) Qi circulation and relaxation method: Adjust your posture according to your own practice method. After getting ready, place your hands in front of your lower abdomen with your palms facing each other, as if holding a ball.
而后徐徐上升，掌心渐渐对向身体，当手举过头顶时，两掌似复于头顶之状，距顶约20:40厘米，意念中想两手心发出气，贯入头顶（内门），做三个呼吸。然后两手经身前，慢慢一「降至小腹前，意念要随之由前身下降至小腹。
Then slowly rise up, with the palms gradually facing the body. When the hands are raised above the head, the two palms seem to be back on the top of the head, about 20:40 cm away from the top. In your mind, think of the air coming out of the two palms and entering the top of the head (inner gate). Do three breaths. Then the two hands pass in front of the body and slowly “drop to the front of the lower abdomen. The mind should follow it from the front body to the lower abdomen.
如此反复三次。
Repeat this three times.
唯第二次一「降时由侧身下降（姿势、意念），第三次下降时，姿势由侧身、意念由身后下降（注意：意念系从身内下降，切勿从体表而行）。
Only when you descend for the second time, you descend sideways (posture, mind). When you descend for the third time, your posture is sideways and your mind is descending from behind (note: the mind is descending from inside the body, never from the surface of the body).
此法可作练功前的预备功，与功后的收功，也可反复练习，不仅有放松形体之功，而且能很诀产生气感（此式降血压效果卓著）。
This method can be used as a preparatory exercise before practicing, or as a closing exercise after practicing, and can be practiced repeatedly. It not only relaxes the body, but also can generate a sense of Qi (this exercise is very effective in lowering blood pressure).
（2）发声放松法：练功准备就绪后，张口呼气发“松”宇音，继而转为“送，字音，即松字音由阴平（第一声）转为去声（第四声），意念随呼气下降，好似要把身体里污秽之物都送出似的，其顺序是头―胸―大腹―小腹，直至到脚。
(2) Vocal relaxation method: After you are ready to practice, open your mouth and exhale, pronounce the “song” sound (松), and then change it to the “song” sound. That is, the sound of the word “song” changes from the yinping tone (first tone) to the qusheng tone (fourth tone). With the exhalation, your mind descends, as if you want to send out all the filth in your body, in the order of head — chest — upper abdomen — lower abdomen, until it reaches the feet.
随着气机下降，身体也就相应放松。
As the Qi descends, the body relaxes accordingly.
尔后自然吸气，可反复几次。
Then inhale naturally and repeat several times.
（3）意想放松法：练功准备就绪后，汤目凝神，意识中发出放松的命令，尔后依据上述六部顺次意想，每到一处就命令放松。
(3) Relaxation by imagination: After you are ready to practice, focus your eyes and give the command to relax in your mind. Then, follow the six steps mentioned above in sequence, and give the command to relax at each step.
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如先把意念集中到头部、命令头项放松、而后想钩背、令其放松、而后想胯部、令其放松…依次行毕即可。
For example, first focus your mind on the head and order it to relax, then think about hooking your back and order it to relax, then think about your hips and order them to relax… and you can do each of these in order.
应该指出、这种功法不仅仅是一种放松法、实际上是以“松”这个意念为拴住心猿意马的桩、在放松形体的同时、使意念活动集中、归一、从中寻求真意、进而运用真意命令形体放松、松静两臻、把神和形直接地、自觉地结合起来。
It should be pointed out that this exercise is not just a relaxation method, but actually uses the idea of ”relaxation” as a stake to tether the mind and thoughts. While relaxing the body, it concentrates and unifies the mental activities, seeks the true meaning from them, and then uses the true meaning to command the body to relax, achieve both relaxation and tranquility, and directly and consciously combine spirit and form.
敌此法久久行之、不仅可以身形放松、有时还可以获得意想不到的良效＜此法结合“贯气放松法”效果尤妙）。
If you practice this method for a long time, it can not only relax your body, but sometimes you can also get unexpected good results. (This method is especially effective when combined with the “Qi Guan Relaxation Method”).
第三节 引动形体的基本要求
Section 3 Basic Requirements for Moving the Body
气功里引动形体的方法很多、千姿百态、因流派、师承而异、难以备述、这里仅仅谈儿点引动形体的基本要求。
There are many ways to move the body in Qigong, in various forms and variations depending on the school and the teacher, so it is difficult to describe them all. Here we will only discuss some basic requirements for moving the body.
(一)引动形休要运用意识、以神、意为主导。
(1) To induce the body to rest, one must use consciousness, and be guided by spirit and intention.
运用意识来引动形休。具体的方法又可分为两类：
Use consciousness to activate the body. The specific methods can be divided into two categories:
1．以神主意、以意引气、以气引形。
1. Use the mind to guide the mind, use the mind to guide the qi, and use the qi to guide the form.
这种功法、练时切忌执着、纯任自然。
When practicing this kind of technique, you must avoid being too obsessed and just let nature take its course.
各种动作、不要勉强去做、不要管姿势好坏或正确与否、也不要想练功的各项要求、任其自发地发展。
Don’t force yourself to do any movements. Don’t worry about whether the postures are good or bad, correct or not. Don’t think about the various requirements of the exercises. Just let them develop spontaneously.
但精神要内守、保待神意清醒、不失控。
But we must keep our mind inward, keep our spirit clear and not lose control.
上节所述形体放松法、以及自发拳、自发五禽戏等等属于这一类。
The body relaxation method mentioned in the previous section, as well as spontaneous boxing, spontaneous Five Animal Exercises, etc. belong to this category.
2．先使意与形相会、要求姿势正确、在正确姿势的1引下、使气沿经脉流转、从而使周身气脉扬通。
2. First, let the mind and the form meet, and the posture must be correct. Under the guidance of the correct posture, the Qi will flow along the meridians, thus opening up the Qi channels throughout the body.
所谓“气随庄动”就是这个意思。
This is what is meant by “the qi follows the movement of Zhuang”. (G)
This is what is meant by the so-called “qi follows the Zhuang”. (D)
The so-called “Qi moves with Zhuang” means that. (B)
站庄功、内家拳大都属于这一类。
Most of the standing exercises and internal martial arts belong to this category. (G)
Standing Zhuang Gong and Neijia Quan mostly fall into this category. (D)
Zhanzhuang Gong and Neijia Quan mostly belong to this category. (B)
(二)形体放松、动作柔软。
(2) The body is relaxed and the movements are soft.
但松、要松而不懈；柔、’要柔似婴儿、取柔和之意，而不是软绵绵的。
But when it is loose, it should be loose but not slack; when it is soft, it should be as gentle as a baby, meaning gentle but not soft.
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动作要用意不用力——不用拙力、这样才能通体柔和。
The movements should be made with intention but not with force —— no brute force should be used, so that the whole body can be flexible.
而形柔和气脉才能物达。
Only when the body is soft and the qi and meridians are flexible can the objects be reached.
Only with a soft and gentle shape can one achieve physical goals. (B)
(三)（功势圆活。
(3) The power is smooth and flexible.
每一个姿势、周身上下均要避见出现死用。这样处处有圆撑之意、动起来圆面灵活。
In every posture, the whole body should avoid rigid use. In this way, there is a sense of roundness and support everywhere, and the movements are round and flexible.
内动不以刚直为用、面有螺旋或抽丝（又称缠丝）之意。
The inner movement is not used to be rigid and straight, and the surface has the meaning of spiral or thread drawing (also known as thread winding).
(四)动作连续不断。
(4) The action is continuous.
这就要快馒适度、快而不停、慢而不断。
This requires moderate speed, fast but not stopping, slow but unceasing.
要母刊形断气不断、气断意不断。
The mother publication must not only maintain its form but also its breath, and its intentions. ???? ]
(五）关节陀行蛹动。
5) The joints move like pupa.
大关节动如蛇行、小关节动如蛹动。
The large joints move like snakes, and the small joints move like pupae.
即相邻的两个关节要做反方向的屈仲运动。
That is, the two adjacent joints need to flex in opposite directions.
(六)腰为主宰、有两层含义。
(6) The waist is the dominant part, which has two meanings.
一是说、腰部放松是全身放松的关键;二是说、动作时、应以腰为主导、“腰为督、手为旗”、就是这个意思。
First, relaxing the waist is the key to relaxing the whole body; second, when exercising, the waist should be the leading factor. “The waist is the governor and the hands are the flags.” This is what it means.
(七)分清虚实、这是练动功保持周身中正的关键。
(7) Distinguishing between emptiness and fullness is the key to keeping the body centered when practicing dynamic exercises.
人体重心、随着姿势的转换而改变、所以要保持身体的平衡、必须从虚实中求之。
The center of gravity of the human body changes with the change of posture, so in order to maintain the balance of the body, you must seek it from the virtual and the real.
包括两只脚的重心的转换；一只脚前后的重心转换。
Includes the transfer of the center of gravity of the two feet; the transfer of the center of gravity of one foot forward and backward.
这是粗言虚实。
This is a crude statement.
若细言之、还包括气、意在经脉中盈虚变化。
To put it in detail, it also includes the changes in the fullness and emptiness of Qi and Mind in the meridians.
这些变化每招每式都有一定规律、深究气功之奥妙者、当于此细心体会之。
Each of these changes and moves follows certain rules. Those who wish to delve into the mysteries of Qigong should experience them carefully.
(八)上下相随。
(8) Follow up and down.
练动功必须注意周身一家、练内养功虽然不象武术要求手、眼、身、法、步那么严格、但动作整体性还是要保持。
When practicing dynamic exercises, one must pay attention to the whole body; although practicing internal exercises does not require as strict requirements as martial arts on hands, eyes, body, techniques and steps, the integrity of the movements must still be maintained.
为此必须注意上下相随、手足动作一致、互相照应、不要彼此参差。《形意拳》之手与足合、滋与膝合、肩与胯合、诚简要之言。
To do this, we must pay attention to the upper and lower parts following each other, the ping-pong movements being consistent, taking care of each other, and not being inconsistent with each other. The hand and foot, the knee and the shoulder and the hip in “Xingyiquan” are combined, which is a simple statement.
(九)配合呼吸。动功大都注重与呼吸配合、由于功法不同、呼吸各有要求。
(9) Coordinate with breathing. Most dynamic exercises focus on coordination with breathing. Different exercises have different breathing requirements.
这里只提一原则、即动作冲出、下降为呼；内收、上升为吸。配合的要白然。
Here I would like to mention only one principle: the movement of rushing out and descending is exhalation, while the movement of retracting and ascending is inhalation. The coordination should be natural.
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