气功探邃
Qìgōng Tàn Suì
Exploring the Profundities of Qigong,
a book by Pang Ming (庞明).
English translation follows Chinese text.
第一章 气功概要
Chapter 1 Overview of Qigong
气功事业在蓬勃发展，广大的人民群众正在步入气功锻炼的行列。
The Qigong industry is developing vigorously, and the general public is joining the ranks of Qigong practitioners.
很多科技工作者加入了气功科学的研究队伍。
Many scientific and technological workers have joined the research team of Qigong science.
于今，视气功为迷信、巫术・一的错误见解已趋消灭，但对气功作何理解？
Nowadays, the erroneous view that qigong is superstition or witchcraft has been eliminated, but how should we understand qigong?
看法却形形色色：有人认为是中疾的一部分，有人认为是一种体育疗法，有人认为是武术的范畴一这些看法都有一定道理，但均有所偏颇。
There are various opinions: some people think it is a part of Chinese medicine, some people think it is a kind of physical therapy, and some people think it is the scope of martial arts. These views all have some truth, but they are all biased.
在气功事业将磅礴于全世界的今天，对气功认识上的片面性，子气功的科学研究固然有碍，对学、练气功的人来说，也会带来弊端。
Today, when the Qigong industry is about to flourish throughout the world, the one-sided understanding of Qigong will certainly hinder the scientific research of Qigong and will also bring disadvantages to those who study and practice Qigong.
故探讨、确立气功的全面、正确的含义，是十分必要的。
Therefore, it is very necessary to explore and establish the comprehensive and correct meaning of Qigong.
气功是我国文化遗产的瑰宝，t源远流长、内容丰富，故欲探邃气功，需从深度、广度两方面入手。
Qigong is a treasure of my country’s cultural heritage, with a long history and rich content. Therefore, if you want to explore Qigong, you need to start from both the depth and breadth.
所谓深度，一是要探究气功与人体生命运动的关系，并赋予它现代的科学内容，二是要在我国古代文化史的背景上，考察气功的形成、发展的历史，以及它和我国古典文化的关系（这一点将于第二章讨论）。
所谓广度，是气功涉及的方面很多。
The so-called breadth means that Qigong covers many aspects.
确实，历史上的三教九流对气功都很重视，儒家把它当作修身治学的要旨；道家以此为实现“长生久视”的秘诀；佛家视之为a成佛作祖”之通裔，医家把它奉为“祛病延年”、诊疗疾病的无土妙法…，各家练气功的目的、方法以及练功获得的效应与应用不同，因而对气功的称呼也不同。
Indeed, people of all walks of life throughout history have attached great importance to Qigong. Confucianists regard it as the key to self-cultivation and academic study; Taoists regard it as the secret to achieving “longevity”; Buddhists regard it as the common descendant of “becoming a Buddha and an ancestor”; doctors regard it as a magical method of “eliminating diseases and prolonging life” and diagnosing and treating diseases… The purpose, method, effect and application of Qigong practiced by different schools are different, so the names of Qigong are also different.
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譬如；医家称之为‘摄生刀、“养生”、“导引”、“行气”一道家称之为“吐纳”、“炼丹”、“九转还丹”、“玄功”、“周天搬运”、“葆性全真”、“静功”一儒家称为“修身”、“正心”、“诚意”、“执中”、“存心养性”、“存夜气”，一佛家称为“止观”、“参禅”、“禅定”、“瑜珈…名目繁多，不胜枚举。为了使读者对气功有一比较全面的了解．本章将就气功的含义、气功的类别、气功的效益等间题作－概述。
For example, doctors call it “health-preserving knife”, “health-preserving”, “daoyin” and “qi-moving”, while Taoists call it “tuna”, “alchemy”, “nine-turn return pill”, “Xuan Gong”, ” “Carrying the heavens around”, “maintaining the integrity of nature”, “quiet work” – Confucianism calls it “cultivation”, “righteousness”, “sincerity”, “persistence”, “cultivating one’s nature with intention” and “preserving night energy”. In Buddhism, it is called “Zhang-Guan”, “Zen”, “Dhyana”, “Yoga”… there are many names to mention. In order to give readers a more comprehensive understanding of Qigong, this chapter will discuss the meaning of Qigong, the categories of Qigong, Qigong Benefits and other issues – overview.
第一节 气功的含义
Section 1 The Meaning of Qigong
“气功”一词，古已有之。在晋朝许逊著的《宗教净明录》、《灵剑子》里，就有气功一词，只不过气功这一名称未被古代广泛应用而已。
The word “Qigong” has been around since ancient times. The word Qigong was found in the “Religion Jingming Lu” and “Lingjianzi” written by Xu Xun of the Jin Dynasty, but the name Qigong was not widely used in ancient times.
近一两个世纪来，武术界虽已承用气功这一名称，但未被一般广大群众所了解。
Although the name Qigong has been used in the martial arts community for nearly a century or two, it has not been understood by the general public.
气功作为养生、治病、健身这门学间的代名词，流行于本世纪五十年代，自刘贵珍先生的《气功疗法实践》一书问世后，气功二字逐渐为人们所熟知了。
Qigong, as a synonym for health preservation, disease treatment and fitness, became popular in the 1950s. After the publication of Mr. Liu Guizhen’s book “Qigong Therapy Practice”, the word Qigong has gradually become known to people.
当时，不少人把气字解释为呼吸之气，把气功解释为呼吸运动的锻炼。
At that time, many people interpreted the word “qi” as breath, and qigong as the exercise of breathing movements.
这种见解虽有一定道理，但以此定义气功则似乎过于片面。
Although this view has some truth to it, it seems too one-sided to define qigong in this way.
如《孟子》的“存乙”、“养性”,重在“养浩然之气”、“存夜气”。
For example, the “preserving Yi” and “nurturing nature” in “Mencius” focus on “nurturing the great and righteous spirit” and “preserving the night spirit”.
《荀子》的“治气养生之术”，则与精神修养联系起来。
The “art of regulating qi and maintaining health” in “Xunzi” is related to spiritual cultivation.
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《管于》的“心术”则重在“静定”:这显然是今关的气功。
The “mind technique” of “Guan Yu” focuses on “calmness”: this is obviously the qigong of today’s Guan.
他们所说的绝不仅限于呼吸之气与呼吸运动的锻炼，其含义要广泛的多。
What they are talking about is not just about breathing and breathing exercises, but has a much broader meaning.
在古代，气是一个哲学概念。
In ancient times, Qi was a philosophical concept.
古人认为，气是宇宙间万物生生化化的根本。
The ancients believed that Qi is the root of all things in the universe.
《黄帝内经素问》中说‘生物的化生，生长、繁殖、死亡，都是气的作用（“气始而生化，气散而有形，气布而蕃育，气终而象变”。《庄子》
The Yellow Emperor’s Classic of Internal Medicine states that ‘the transformation, growth, reproduction and death of living things are all the effects of Qi (“Qi begins with transformation, Qi disperses and takes shape, Qi spreads and multiplies, Qi ends and changes in appearance. “Zhuangzi
中说：“人之生，气之聚也，聚则为生，散则为死”。
It says: “Human life is the gathering of qi. When it gathers, it is life; when it disperses, it is death.”
明朝张景岳进一步指出：生化之道，以气为本，天地万物，莫不由之，人之有生，全赖此气。
Zhang Jingyue of the Ming Dynasty further pointed out: The way of life and evolution is based on Qi. All things in the heaven and earth are based on Qi. Human life depends entirely on this Qi.
这一哲学思想进入中医学，就形成了中医理论的基础与核心―气化论。它论迷了人体生命运动的两个基本过程―气化与化气的一般规律。
This philosophy entered Chinese medicine and formed the foundation and core of Chinese medicine theory – the theory of qi transformation. It discusses the general laws of the two basic processes of human life movement – qi transformation and qi transformation.
在中医学里，气的名目很多，有营气、卫气、宗气、元气、先天气、后夭气、经络气、脏腑气、真气等等。
In traditional Chinese medicine, there are many names for Qi, including Ying Qi, Wei Qi, Zong Qi, Yuan Qi, Congenital Qi, Acquired Qi, Meridian Qi, Zangfu Qi, Zhen Qi and so on.
气功一词中的“气n字，主要指真气及其作用而言。
The word “qi” in the term qigong mainly refers to the true qi and its effects.
真气是元气与后天水谷精微以及天空之气结合的产物（《灵枢》中说；真气者，所受于天与谷气，并而充身者也）。
True Qi is the product of the combination of primordial Qi, the acquired essence of water and grain, and the Qi from the sky (it is said in “Lingshu” that true Qi is what is received from the sky and the Qi from grains and fills the body).
另外，气功学中还有握元气。
In addition, there is also the practice of holding the vital energy in Qigong.
人体这个真气与生化万物的“气”是互相联系着的。
The true Qi of the human body is interconnected with the “Qi” of all living things.
“功”字指功能，又指功夫。
The word “Gong” refers to function and also to kung fu.
而功夫是功底（练功者的各种素质）、功时（练功时间的长短及练功的相续性）和功力（由练功而获得的各种能力）的综合。
Kung Fu is a combination of foundation (various qualities of the practitioner), time (the length of time spent practicing and the continuity of practice) and strength (various abilities acquired through practice).
三者之中，功时是关键。
Among the three, time is the key.
My Note: note especially the immediately above . . .
弄清“气”、“功”二字的含义对正确认识气功固然有益，但气功一词的意义并非“气”、“功”二字含义的简单地迭加，而是有其特定的内涵。
Clarifying the meanings of the words “qi” and “gong” is certainly helpful for a correct understanding of qigong, but the meaning of the word qigong is not a simple superposition of the meanings of the two words “qi” and “gong”, but has its specific connotation.
“达摩西来一字无，全凭心念用功夫”，这是很受气功家尊崇的一副对联，是播、释、道、医，武等各家练功的指针。
“Dharma came from the West without a single word, and relied entirely on the mind to practice”, this couplet is highly respected by qigong practitioners, and serves as a guide for the practice of various schools, including Buddhism, Taoism, medicine, and martial arts.
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它道破了气功的关键处是完全凭借“心意”来指导练功。
It reveals that the key point of Qigong is to rely entirely on the “mind” to guide the practice.
It reveals that the key point of Qigong is to rely entirely on “intention” to guide the practice.
而气功又是在我国古典文化的背景中形成的，故笔者对气功的内涵规范如下：气功是建立在古典的整体生命观的基础上，培益、增强人体真气功能的功夫，是达到形体与心神高级平衡的学问，是探素生命奥秘的科学。
Qigong was formed against the backdrop of Chinese classical culture, so the author defines the connotation of Qigong as follows: Qigong is based on the classical holistic view of life, is a skill for cultivating and enhancing the true Qi function of the human body, is a science for achieving a high level of balance between body and mind, and is a science for exploring the mysteries of life.
它不是一法一术，而是有一套完整的、系统的理论，严密而科学的锻炼方法。
It is not a single method or technique, but a complete and systematic theory, a rigorous and scientific training method.
用现代语言详细点说，即通过一定的内向性运用意识的锻炼，增强人用自我精神驾驭形体的能力，增进人的固有机能，激发、强化人的潜在机能，以达到精神与形体的高度统一。
To put it in more detail in modern language, it means that through certain inward-looking consciousness training, people’s ability to control their bodies with their own spirits is enhanced, their inherent functions are improved, and their potential functions are stimulated and strengthened, so as to achieve a high degree of unity between spirit and body.
譬如，气功锻炼有素的人，不仅能控制自己的随意动作，而且能控制自己的内脏的运动。
For example, people who are well trained in Qigong can control not only their voluntary movements, but also the movements of their internal organs.
有的气功师在严格的实验室条件下，用意识使自己的心律从70次／分迅速加快到300次／分，造成心房纤颤而安之若素。
Some qigong masters, under strict laboratory conditions, use their consciousness to rapidly increase their heart rate from 70 beats per minute to 300 beats per minute, causing atrial fibrillation, and they remain calm.
能用意识使两手的皮沮相差5:10摄氏度，或使一手的大指侧与小指侧皮沮相差3-5摄氏度。
One can use consciousness to make the skin temperature of both hands differ by 5:10 degrees Celsius, or make the skin temperature of the thumb and little finger sides of one hand differ by 3-5 degrees Celsius.
应当指出，增强精神驾驭形体能力的方法并不限于气功一途。
It should be pointed out that methods to enhance the ability of the mind to control the body are not limited to qigong.
例如铆琴家的双手，由于长期镶炼，即使天气寒冷，只要在演赛前将两手静置数分钟，手指就会温缓起来，从而保证自如地弹奏乐曲。
For example, a pianist’s hands, due to long-term training, even in cold weather, as long as he leaves his hands still for a few minutes before a performance, his fingers will be warmed up, thus ensuring that he can play the music freely.
这和练气功获得的效果无本质区别。
This is essentially no different from the effects obtained from practicing qigong.
只是气功锻炼效果更好、更直接、更迅速而已。
It’s just that the effects of Qigong exercises are better, more direct and faster.
也许有人会问，体育运动也是精神驾驭形体完成的，这与气功锻炼有何不同呢？
Some people may ask, sports are also completed by the mind controlling the body. How is this different from Qigong exercise?
（一)就锻炼内容言：气功包括涵养道德、运用意识、调整呼吸、运动形体。
(1) In terms of training content: Qigong includes cultivating morality, using consciousness, adjusting breathing, and exercising the body.
而体育运动主要是运动形体。
Sports are mainly about moving the body.
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（二)就运动形体言：气功着眼于神、意，气的锻炼，强调以意引气，以气引形，形体的运动为神意气“服务”,,要在“松静”中体会奥妙。
(2) In terms of physical movement: Qigong focuses on the spirit, intention, and the training of Qi. It emphasizes using intention to guide Qi and using Qi to guide form. The movement of the body “serves” the spirit, intention, and Qi. One must experience the mystery in “relaxation and tranquility.”
体育运动着眼于各种功作的锻炼，精神不是集中在体内，而是集中于形体的动势或器械上，“神”的作用在于集中精力、协调全身以完成一系列动作，精神为形体运动“肢务”、各个动作需通过肌肉、朋胜……的紧张（收缩）来体现技巧。
Sports focus on the training of various skills. The mind is not concentrated in the body, but on the movement of the body or the equipment. The role of “spirit” is to concentrate energy and coordinate the whole body to complete a series of movements. The mind is the “limbs” of physical movement. Each movement requires the tension (contraction) of muscles, muscles, etc. to reflect the skills.
（三)就人体的新陈代谢变化言：体育运动主要是肌肉运动，将体内的化学能转变为机械能（还有一部分变为热能而耗散），所消耗的有序能量通过吃进有序的高能食物得到补充，即增加进、出人体的能流以增强人体的生命力，故体育运动的耗氧量激增。
(3) In terms of the metabolic changes in the human body: physical exercise is mainly muscle movement, which converts the chemical energy in the body into mechanical energy (and part of it is converted into heat energy and dissipated). The consumed orderly energy is replenished by eating orderly high-energy food, which increases the energy flow in and out of the human body to enhance the vitality of the human body. Therefore, the oxygen consumption of physical exercise increases sharply.
气功锻炼主要是增强体内与生命运动有关物质变化的有序性，即提高效率来增强人的生命力，所以练气功的耗氧量剧降，比睡眠时还低。
Qigong exercise is mainly to enhance the orderliness of changes in substances related to life movement in the body, that is, to improve efficiency to enhance human vitality. Therefore, the oxygen consumption of Qigong practice drops dramatically and is even lower than during sleep.
（四)就精神驾驭形体的形成过程言：气功是通过内向性地运用意识直接统帅形体，体育运动是通过形体运动反射性地引起精神驾驭形体。
(4) As for the process of the mind controlling the body: Qigong is the direct command of the body through the inward use of consciousness, while sports are the reflexive control of the body by the mind through body movement.
正是由于有这些不同，所以有很多职业运动员，中年以后身体健康状态不佳。
It is precisely because of these differences that many professional athletes suffer from poor health after middle age.
而气功锻炼的省宿则老当益壮。
Those who practice Qigong remain strong and healthy as they age.
众所周知，我们从事的一切工作，都是精神驾驭形体完成的。
As we all know, all the work we do is completed by the spirit controlling the body.
故古人把练气功不仅仅当作健身的重要手段，而且当作治学修身的重要方法。
Therefore, the ancients regarded practicing Qigong not only as an important means of keeping fit, but also as an important method of studying and cultivating oneself.
正如《大学》中所强调的：“自天子以至于庶人，一是皆以修身为本”，我国历史上有作为的人广大都洞悉气功之术。
Just as it is emphasized in The Great Learning: “From the Son of Heaven down to the common people, all must consider the cultivation of the person the root of everything”, most of the people who have made great achievements in Chinese history have a deep understanding of the art of Qigong.
进言之，练好了气功，有助于在自己从事的事业上有所建树。
In other words, practicing qigong well can help you achieve success in your career.
《淮南子》对此做过详细阐述：“冯夷得道以潜大川，钳且得道以处昆仑，扁鹊以之医，造父以御马，界以之射，锤以之断．所为各异，if所道者一也” 。
The Huainanzi has elaborated on this in detail: “Feng Yi obtained the Tao to dive into the great rivers, Qian Qie obtained the Tao to live in Kunlun, Bian Que used it as medicine, Zaofu used it to drive horses, Jie used it to shoot, and Chui used it to cut. What they did were different, but what they taught was the same.”
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至干练气功为何能有助于事业的建树，将在本章第三节中叙述之。
Why practicing Qigong can help achieve career success will be described in the third section of this chapter.
第二节 气功的类别
Section 2 Categories of Qigong
气功分类方法很多，主要是根据练气功的方法、形式、内容、目的，以及气功的来源等来划分的。
There are many ways to classify Qigong, mainly based on the method, form, content, purpose of practicing Qigong, and the source of Qigong.
一、从练功内容分（气功属千“性命珍之学）
1. Classification based on the content of Qigong practice (Qigong belongs to Qianxingxingzhenxingzhenxing)
（一）性功：性指心性、神意活动，古称“心为地，性为王，王居心地上（《坛经》）。
1. Xinggong: Xing refers to the mind and the activities of the spirit. In ancient times, it was said that “the mind is the earth, the nature is the king, and the king resides on the mind” (Tanjing).
性功主要从练神入手，完全集中于意识活动的锻炼。
Sexual exercises mainly start with training the mind and focus entirely on the training of conscious activities.
开始多从上丹田练起（但守上丹田者并非都属于性功），或不搞意守，任其自然，佛家参禅意念意守法的“以一念代万念”等法属此。涵养道德、陶冶性情也属性功范畴。
At the beginning, most people start practicing from the upper Dantian (but not all those who practice the upper Dantian belong to the category of sexual practice), or do not practice mind concentration, but let it go naturally. The Buddhist meditation method of “replacing all thoughts with one thought” and other methods belong to this category. Cultivating morality and cultivating temperament also belong to the category of sexual practice.
脑力劳动者宜练此功。
This exercise is suitable for those who do mental work.
（二）命功：命指肾精以及身扭有形之物。
(2) Life Merit: Life refers to kidney essence and tangible things in the body.
命功从练精人手，有聚津生精，练精化气，练气化神等阶段，开始多守下丹田，周夭功，强壮功多属此。
The life skills start with training the essence, and have stages like gathering fluid to produce essence, training essence to transform into qi, training qi to transform into spirit. In the beginning, focus more on guarding the lower dantian, and most of the Zhouyao skills and strong body building skills belong to this category.
欲健壮体格者宜练此功。
Those who want to have a strong physique should practice this exercise.
（三）性命双修功〔任何一种功法之高级阶段都双修）:有先修性功，而后修命功以完性命双修者，有先修命功，后修性功以完双修者，有开始就上练神慧以修性，下练元精以修命两行双修者（性命双修之方法随门派而异）。
(3) Cultivation of both nature and life (the advanced stages of any practice involve dual cultivation): Some people cultivate nature first and then cultivate life to complete the dual cultivation of nature and life; some people cultivate life first and then cultivate nature to complete the dual cultivation; some people start by cultivating spiritual wisdom to cultivate nature and cultivating primordial essence to cultivate life (the method of dual cultivation of nature and life varies from school to school).
现在很少真双修者（性与命是人体生命的两个互相联系、相互依存的侧面，两者不可能截然分开，只是每一练功法的侧重点有所不同罢[[?]] 。
Nowadays, there are very few people who truly practice dual cultivation (sex and life are two interrelated and interdependent aspects of human life. The two cannot be completely separated. It’s just that the emphasis of each practice method is different[[?]].
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二、从练功威仪又即体态）分
2. Divide it from the perspective of the power of practicing Kung Fu, that is, body posture.
（一）站功：以站式练功，又称站庄。
1. Standing Exercise: Practicing in a standing position, also known as standing posture.
站功讨增[?]体、发动真气、提高身体健康素质效果明显。
Standing exercises are effective in increasing body size, activating vital energy, and improving physical health.
近人王乡篇、秦重三所传是也。
This is the one passed down by modern people Wang Xiangpian and Qin Chongsan.
站庄不仅是一种气功锻炼方法，而且是武术的基本功，是达到武术上乘功夫的重要途径。
Zhan Zhuang is not only a method of Qigong training, but also the basic skill of martial arts and an important way to achieve high-level martial arts skills.
古语云；“要把骨髓洗，先从站庄起”。练武术，尤其练内家拳的都注重站庄，如太极拳的小马步庄、川水庄、形意拳的兰才式戈通臂拳的罗汉庄、长拳的童子拜佛庄。
As the old saying goes, “If you want to cleanse your bone marrow, you must start with standing still.” Martial arts practitioners, especially those who practice internal martial arts, all focus on standing still, such as the horse stance and river stance of Tai Chi, the Luohan stance of Lancai style Ge Tongbi boxing of Xingyi boxing, and the boy worshipping Buddha stance of Changquan.
故站庄不仅适于不很衰弱的病人，而且适于健康人以及体育爱好者。
Therefore, Zhanzhuang is not only suitable for patients who are not very weak, but also for healthy people and sports enthusiasts.
(二）坐功：以坐式练功，是练气功清静法门、周天搬运法门的重要方法。此法易启动真气而不外散，能?打通经络乃毛观察内景〔人体内的经络、脏腑的气化现象）。
(2) Sitting exercise: Sitting exercise is an important method of practicing the Qigong method of tranquility and the method of moving the Qi through the body. This method can easily activate the true Qi without dispersing it, and can open up the meridians and observe the internal scene (the qi transformation phenomenon of the meridians and internal organs in the human body).
它不仅是祛病延年的重要手段，而且是探究气功奥妙的重要实践内容。
It is not only an important means to cure diseases and prolong life, but also an important practical content to explore the mysteries of Qigong.
近人蒋维介著的《因是子静坐实验谈》、周潜川著的《食[?]疗法及救治气功偏差手术》、李少波著的《真气运行法》均推重坐功，其因盖此。坐功的姿势也有多种，一般分为垂腿坐（坐在椅、凳上）、盘膝坐〔盘膝坐又分自然盘膝―散盘，单盘―一足抵上会阴部，一足置于另一大腿根部；双盘――两足分别压于两腿上，俗称“五心朝夭坐”) 和跪坐（两腿跪下，臀部坐在小腿与足上）三种。
The “Yinshizi Meditation Experimental Talk” written by the contemporary Jiang Weijie, “Food [?] Therapy and Surgery for the Treatment of Qigong Deviations” written by Zhou Qianchuan, and “Zhen Qi Movement Method” written by Li Shaobo all recommend sitting exercises for this reason. There are also many postures for sitting, generally divided into sitting with legs crossed (sitting on a chair or stool), sitting cross-legged (sitting cross-legged is also divided into natural cross-legged sitting – loose lotus, single lotus – one foot is touching the perineum, and one foot is placed on the other side. The root of the thigh; double lotus – with both feet pressed on the legs respectively, commonly known as “Five Heart Chao Yao Sitting”) and kneeling sitting (kneeling with both legs, buttocks sitting on the calves and feet).
（三）卧功：以卧式练功，有仰卧与侧卧之分。
(3) Lying Exercise: It is practiced in a lying position, which can be either lying on your back or lying on your side.
作用与坐功相似，唯启动真气稍慢。
The effect is similar to sitting meditation, except that it takes a little longer to activate the true qi.
但身体极度衰弱或高度倦劳时，以卧姿练功，气机发劝却较其他方式明显。
However, when the body is extremely weak or tired, practicing in a lying position will make the Qi flow more obvious than other methods.
对行动不便的患考，卧功是唯一可行的好方法。
For patients with limited mobility, lying exercises are the only good method.
对一般练功者来说，卧功只作为睡前、醒后补助练功方法。
For most practitioners, lying exercises are only used as a supplementary exercise method before going to bed or after waking up.
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（四）行功：古人未设行功，只是练功到一定程度后，要求走路也保持练功状态。所谓“行、站、坐、卧，不离这个”,“这个”就是内在的练功状态。
(4) Walking exercises: The ancients did not set up walking exercises. After practicing to a certain level, they required people to maintain the state of practicing exercises while walking. The so-called “walking, standing, sitting, lying down, do not leave this state”, “this” refers to the inner state of practicing exercises.
武术很注重步法的俄炼，现在所传的行功就是从武术中某些基本步法脱胎演绎而来，它与太极拳的狮子滚球丹法、少林拳的逍遥步、五禽戏的熊形步…很相似。
Martial arts place great emphasis on the training of footwork. The exercises that are being taught now are derived from some basic footwork in martial arts. They are very similar to the Lion Rolling Ball Method in Tai Chi, the Xiaoyao Step in Shaolin Kung Fu, the Bear Step in Five Animal Exercises…
此法易学、易练，有和畅气血、旅通经络的作用，宜于慢性病人的锻炼。
This method is easy to learn and practice. It has the effect of harmonizing Qi and blood and unblocking meridians. It is suitable for exercise for chronic patients.
三、从形体的动静分
3. Divide the body from movement and stillness
(一)静功：练功时形体不动。
(1) Static Exercise: The body remains still during the exercise.
上述的坐、站、卧功即是。
The above-mentioned sitting, standing and lying exercises are the same.
(二)（动功．通过各种动作，内练气，外练筋骨，达到壮骨强筋、神气合一的目的。
(II) Dynamic exercises. Through various movements, you can train your Qi internally and your muscles externally, so as to achieve the goal of strengthening bones and tendons and achieving unity of spirit and Qi.
可以用之弱身，可以用之制敌……内家拳均属动功范畴，如太极拳、形意拳、八卦拳……。
It can be used to weaken the body, it can be used to defeat the enemy…Internal martial arts all belong to the category of dynamic exercises, such as Tai Chi, Xingyiquan, Baguazhang…
（三）动静相兼：一指即练动功又练静功而言，一指某些功法具有动静两攘之特点，要求外动内静，由动归静。
(III) Combining movement and stillness: One refers to practicing both dynamic and stillness exercises. Another refers to certain exercises that have the characteristics of both movement and stillness, requiring external movement and internal stillness, and from movement to stillness.
如达摩易筋经、峨媚十二庄、蛤蟆气，以及拙授之“形神庄” 。
Such as Bodhidharma’s Yi Jin Jing, Emei’s Twelve Moves, Toad Qi, and my “Xing Shen Zhuang”.
四、从练气的功用分
4. From the functions of Qi training
(一)硬气功，此功多系武术、杂技中的功夫，如“裂金碎石”、“刀枪不入”、“寒暑不侵、 “力托千斤”各种特殊功能。
(1) Hard qigong, which is mostly based on martial arts and acrobatic skills, such as “breaking gold and breaking stones”, “invulnerability”, “invulnerability to cold and heat”, “power to lift a thousand pounds” and various special functions.
(二)软气功（又称顺气）：用于养生、防治疾病的各种气功。
(2) Soft Qigong (also known as Shunqi): Various Qigong used to maintain health and prevent and treat diseases.
按：硬气功、软气功是人们习惯的但非科学的称呼。
Note: Hard Qigong and soft Qigong are names people are used to but are unscientific.
所谓硬气功者，是气功师把真气运到身体某一部分，使局部组织发生暂时性地变化，从而呈现出超出常人的机能表现。
The so-called hard qigong is that the qigong master transfers the true qi to a certain part of the body, causing temporary changes in the local tissue, thereby exhibiting functional performance beyond that of ordinary people.
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实际上也是真气功能的表现。
In fact, it is also a manifestation of the infuriating function.
五、从气功的滚缘分
5. The fate of Qigong
（一)医家功：与中医理论紧密相连，对人体内之经屠、脏腑气化反应观察较为细腻。
(I) Medical skills: closely linked to the theory of traditional Chinese medicine, and more detailed observation of the qi transformation reactions of the meridians and organs in the human body.
目的在于延年祛病，探索人体生命奥秘，是中医学的基础与精华。
Its purpose is to prolong life, eliminate diseases and explore the mysteries of human life. It is the foundation and essence of traditional Chinese medicine.
如周天功中的经脉周天即是。
For example, the meridian Zhoutian in the Zhoutian Gong is one of them.
（二)道家功：也以中医理论为基础，以“修心炼性”为主，目的在于“葆性全真、“长生久视”。
(2) Taoist exercises: They are also based on the theory of traditional Chinese medicine, focusing on “cultivating the mind and refining the nature”, with the purpose of “maintaining the true nature” and “prolonging life”.
主张“还丹内放”。
Advocate “returning the elixir to the body and releasing it internally”.
它探求人体生命奥秘及其与大自然的关系，如周天功中的丹道周天即是。
It explores the mysteries of human life and its relationship with nature, such as the Dandao Zhoutian in Zhoutian Gong.
（三)儒家功：着重于心性的陶冶、锻炼，以“存心养性”为主，主张在日常生活中砒砺意志、正心诚意，养措然之气，以求“豁然贯通”。
(3) Confucian Gong: Focusing on the cultivation and training of the mind, focusing on “nurturing the mind with intention”, advocating sharpening the will, being sincere, and cultivating the spirit of calmness in daily life, in order to achieve “sudden enlightenment.”
（四)佛家功：以虚无为宗旨。
(4) Buddhist practice: the purpose is emptiness.
以“明心见性”为主。目的在于“断惑证真”、“妙契佛性”。在探讨生命奥秘方面不如医、道两家深刻。
The main purpose is to “enlighten the mind and see the nature”. The purpose is to “eliminate doubts and prove the truth” and “understand the Buddha nature”. It is not as profound as medicine and Taoism in exploring the mysteries of life.
如“六妙明门，、 “止观”等均是。
Such as “Six Wonderful Gates” and “Samatha and Vipassana”.
按：我国气功虽然门派林立，但在千余年的厉史中，互相渗透，彼此影响。
Note: Although there are many schools of Qigong in my country, they have penetrated and influenced each other over the history of more than a thousand years.
因此，现在流行的气功功法中，往往多是博具众长的。
Therefore, the qigong exercises that are popular nowadays often have the best of many others.
六、从练功对人体的作用分（此分类系笔者拙见）
6. Classification based on the effect of practicing Qigong on the human body (this classification is the author’s humble opinion)
（一）防病治病功（保健功）；中医认为，人体患病无非是气血乖乱、阴阳失衡、五脏失调。
(1) Disease prevention and treatment (health care): Traditional Chinese medicine believes that human diseases are caused by disorder of Qi and blood, imbalance of Yin and Yang, and disorder of the five internal organs.
而疾病的治疗则以和畅气血、疏通经脉、平秘阴阳为要。
The treatment of the disease focuses on harmonizing Qi and blood, unblocking the meridians, and balancing Yin and Yang.
而这正是气功最基本的功能。即练每一种气功都有防病治病的作用。
This is the most basic function of Qigong, that is, practicing any type of Qigong can prevent and cure diseases.
如果某一功法防病治病效果明显，其他功能较差，则称为防病治病功。
If a certain exercise method is obviously effective in preventing and curing diseases, but its other functions are less effective, it is called an exercise method for preventing and curing diseases.
如松静功、行功。
Such as relaxation and meditation, and walking exercises.
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（二)富力强身功：如果说治病保健是气功的初级效疑，那么练气功的第二阶段就是富力强身。
(2) Strengthening the body with strength: If curing diseases and maintaining health is the primary effect of Qigong, then the second stage of practicing Qigong is to strengthen the body with strength.
涌过练功，培益真气，使脏腑、经络，皮肉筋骨的真气充沛，宣畅通达，从而强化人体的各部分的功能。
Through practicing qigong, the true Qi is cultivated, so that the internal organs, meridians, skin, flesh, tendons and bones are filled with true Qi, and flow smoothly, thereby strengthening the functions of various parts of the human body.
以壮休为主要功效的功祛，可称为富力强身功。如站庄功、蛤蟆气、功功、硬气功等。
The exercises that mainly strengthen the body can be called the exercises for strengthening the body, such as Zhan Zhuang Gong, Toad Qi, Gong Gong, and Hard Qigong.
（三)探索生命功：气功不仅可以防治疾病、富力强身，而且还可以通过“内视”功夫，揭示人体内部的生命奥秘，认识经络、脏腑、气化等人休生命活动。
(III) Exploring Life Qigong: Qigong can not only prevent and treat diseases and strengthen the body, but also reveal the mysteries of life inside the human body through “inner vision” and help us understand the life activities of meridians, internal organs, qi transformation and other human life activities.
这是现代医学难以理解的生命奥秘。具有这种功能的功法则称为探索生命功。
This is a life secret that is difficult for modern medicine to understand. The Qigong that has this function is called the Qigong of Exploring Life.
如各种周天功均属于此。
For example, various Zhoutian exercises belong to this category.
这种功法在富力强身方面虽然不如站庄等功法明显，但就其内容而言，较之则更高一级。
Although this method is not as obvious as the Zhan Zhuang method in strengthening the body, its content is higher than the other methods.
（四)智能功：气功除上述作用外，还有激发、强化异于常人的匆能的作用。
(4) Intelligent Qigong: In addition to the above functions, Qigong can also stimulate and strengthen extraordinary abilities.
练周天功到一定阶段，头顶则可出现跳动感，继续练功，则可使人的智能发生质的跃迁。
When you practice Zhou Tian Gong to a certain stage, you will feel a beating sensation on the top of your head. Continuing to practice can lead to a qualitative leap in your intelligence.
智能功以头顶跳动为练功始点，因此，练智能功须有气功师为之“点通关门穴”（天门：即冈门穴，气功师对准天门穴发气．以增强其整休性的有序化程变，敏锐其感知能力，从而使之感到规律的跳动，就叫“点通夭门”，也叫“开顶”。
Smart Qigong starts with the beating of the top of the head. Therefore, when practicing Smart Qigong, a Qigong master must “press through the Guanmen acupoint” (Tianmen: that is, Gangmen acupoint. The Qigong master sends Qi to the Tianmen acupoint to enhance its orderly transformation and sharpen its perception ability, so that it can feel the regular beating. This is called “pressing through the Yaomen acupoint” or “opening the top of the head.”
开顶方法很多，这是其中一种），或气功师予以“带功”,坚持锻炼叮产生各种异于常人的智能。
There are many ways to open the top of the head, this is one of them), or a qigong master can give you “guidance”, and persistent practice will produce various intelligences different from ordinary people.
第三节 练气功的益处
Section 3: Benefits of Practicing Qigong
一、增强体质、祛病延年
1. Enhance physical fitness, cure diseases and prolong life
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如前述，练气功可以调整阴阳、和畅气血、疏通经络、培益真气，便人的生命力得以旺盛，能收到使弱者强、病者康、老者复壮的效果。
As mentioned above, practicing Qigong can adjust yin and yang, harmonize Qi and blood, dredge the meridians, and cultivate true Qi, so that a person’s vitality can be vigorous. It can have the effect of strengthening the weak, healing the sick, and rejuvenating the old.
《素问》中说。“其知道者，法于阴阳，和于术数，食饮有节，起居有常，不妄作劳，故能形与神俱，而尽终其天年，度百岁乃去”。
The Suwen says: “Those who know the truth follow the laws of yin and yang, are in harmony with the art of numbers, eat and drink in moderation, have regular daily routines, and do not overwork. Therefore, their bodies and spirits are in harmony, and they live out their natural lifespans, passing away at the age of a hundred.”
《管子》中说：“人能正静者，筋韧而骨强”。
“The Guanzi” said: “People who can remain upright and calm have flexible tendons and strong bones.”
《抱朴子》说：“善行气者，内以养身，外可祛病。
Baopuzi said: “Those who are good at exercising qi can nourish their bodies internally and cure diseases externally.
华佗则进一步指出：“动摇则谷气得消，血脉流通，百病不生”。
Hua Tuo further pointed out: “Shaking can help digest food gas, circulate blood, and prevent all diseases.”
这些论述，不仅被很多练功者（包括病人）所证实，而且．得到了现代’A学科学的证实。
These statements have not only been verified by many practitioners (including patients), but have also been confirmed by modern scientific research.
二、发达智力
2. Developed intelligence
练气功不仅可以增强人的健康素质，而且可以激发人的无穷智慧。
Practicing qigong can not only enhance people’s health, but also inspire people’s infinite wisdom.
因为练气功要求“入静”,“入静”是区别于人休睡眠态、清醒态的第三态。
Because practicing Qigong requires “entering tranquility”, “entering tranquility” is the third state that is different from the sleeping state and the waking state.
它不仅是一种休息而能消除大脑的疲劳，更重要的是增强人体生命活动―尤其是增强大脑活动的有序化程度，从而大大提高脑细胞的活动效率。
It is not only a form of rest that can eliminate brain fatigue, but more importantly, it enhances human life activities – especially enhances the orderliness of brain activities, thereby greatly improving the activity efficiency of brain cells.
另外，据研究人脑约有140亿个脑细胞，一般人的利用率往往只有百分之几，大量脑细胞因彼此间的“线路”没有“接通”而利用不上。
In addition, research has shown that the human brain has approximately 14 billion brain cells, but the utilization rate of most people is often only a few percent. A large number of brain cells cannot be used because the “circuits” between them are not “connected.”
大脑活动的有序化增弧，可以把那些本来“不通”的线路接通，从而使大脑的潜力得以发择。
The orderly increase in brain activity can connect those circuits that were originally “blocked”, thereby enabling the brain’s potential to be developed.
在中医理论里，真气是维持人休生命诉动一一肉体活动与精神话动的功力（《素问》中说：“阳气者，精则养神，柔则养筋”）。
In TCM theory, true Qi is the power that sustains human life activities – physical and mental activities (Su Wen said: “Yang Qi, when refined, nourishes the spirit, and when soft, nourishes the tendons”).
而气功的入静状态，是促进真气增长、运行的最好条件，正如《素问》中说：“恬愉虚无，真气从之，练气功可以哟强人休真气，充足的真气为思维活动提供可靠的“动力”保证，从而敏锐其机能。
The state of tranquility in Qigong is the best condition to promote the growth and circulation of true Qi. As it is said in Suwen: “When one is calm and empty, true Qi follows. Practicing Qigong can strengthen one’s true Qi. Sufficient true Qi can provide a reliable “power” guarantee for thinking activities, thus sharpening its functions.
所以《管子》巾说： “定在心中，耳日聪明” 。
Therefore, it is said in “Guan Zi”: “When stability is in the heart, the ears will become more intelligent.”
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《素问》中说:
“Suwen” says:
“圣人传精神，服天气而通神明”。
“The sage transmits the spirit, obeys the weather and communicates with the gods.”
由于练气功而使人聪慧者，于今也不乏其例。
There are many examples today of people becoming smarter as a result of practicing Qigong.
不仅如此，在气功状态中，有时还可得到灵感。古人所谓“豁然贯通”多指此而言。
Moreover, in the state of Qigong, one can sometimes get inspiration. The ancients’ so-called “sudden enlightenment” mostly refers to this.
《管子》对此作了如下描述：“恩之思之，又重思之，思之不通，鬼神将通之，非鬼神之力也，精气之极也。四体既正，血气既静，一意拎心，耳目不淫，虽远若近，思索生知”（《管子・内业》）。
The Guanzi describes this as follows: “Think about it with kindness, and think about it again. If you cannot understand it by thinking about it, then the ghosts and gods will understand it. It is not the power of ghosts and gods, but the extreme of essence and energy. When the four limbs are straight, the blood and qi are calm, the mind is focused, the ears and eyes are not lustful, and although things are far away, they are as close as near, and knowledge will arise from thinking” (Guanzi Neiya).
我们的祖先在二千多年前能对灵感（灵感是在众多的实践、丰富的知识之基础上，经过思考引起的认识上的质的飞跃）做出如此精辟的唯物主义论冰。
More than two thousand years ago, our ancestors were able to make such insightful materialistic comments on inspiration (inspiration is a qualitative leap in cognition caused by thinking based on numerous practices and rich knowledge).
是多么难能可贵啊。
How precious it is.
三、陶冶性情，涵养道德
3. Cultivation of temperament and moral cultivation
练气功首先是能陶冶性情，因为练气功最怕七清（喜、怒、忱、思、悲、恐、惊）的干拢。
The first purpose of practicing Qigong is to cultivate one’s temperament, because the most feared thing in practicing Qigong is the interference of the seven clear emotions (joy, anger, sincerity, thought, sadness, fear, and shock).
每个练气功者要想收到练气功的效益，就必须主动地、自觉地、经常地摒除七情于扰。
If every qigong practitioner wants to receive the benefits of qigong, he or she must actively, consciously and regularly eliminate the seven emotions that disturb him or her.
不仅在练功时要注意，平时也要注意。经常保持情绪的安定，精神的偷悦，和畅于中，喜形于外，不使自己有债怒乘庚之气，悲思抑郁之情，这样练功收效就快。
You should pay attention to this not only when you are practicing, but also at ordinary times. Always keep your emotions stable, your spirit secretly happy, and be harmonious inside and happy outside, and don’t let yourself have the energy of anger, sadness, and depression. In this way, the effect of practicing will be quick.
另外，当练功到一定程度―真气充足后，五脏得到真气的充足播养，功能随之加强，而隶属子五脏的清志活动也必然随之平和。
In addition, when the practice reaches a certain level and the true Qi is sufficient, the five internal organs will be adequately nourished by the true Qi, and their functions will be strengthened, and the clear and calm activities of the five internal organs will inevitably become peaceful.
以上就是练气功能陶冶性情之所在。
The above is how practicing Qigong can cultivate one’s temperament.
同时练气功必须心胸坦然，才能保证气机之畅通，否则心胸狭窄，整日戚戚然，气机就容易停滞，练功也就不易收到效果。
At the same time, one must have a calm mind when practicing Qigong to ensure the smooth flow of Qi. Otherwise, if one has a narrow mind and feels depressed all day, Qi will easily stagnate and it will be difficult to see the effects of practicing Qigong.
因此，练气功者必须在人生观上下功夫，克除利己之私欲，去掉骄矜之念，常怀仁民爱物之心，克己术公，处处为人民着想，廉洁自己的操行，务使自己光明磊落。
Therefore, qigong practitioners must work hard on their outlook on life, overcome selfish desires, get rid of arrogance, always have a heart of benevolence and love for the people, restrain themselves and be impartial, always think of the people, be honest in their conduct, and make sure they are upright.
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如是则中和之气在身，不仅身心安赛，而且成为脱离低级趣味的有道德之人了（参阅第四章）。
In this way, the spirit of neutrality is in the body, not only the body and mind are in peace, but also becoming a moral person who is free from vulgar taste (see Chapter 4).
四、激发、强化人体内在潜力，获得种种异乎常人的智能
4. Stimulate and strengthen the inner potential of the human body and acquire all kinds of extraordinary intelligence
人体有多大的潜力，目前尚不能断定，因此练气功能获得怎样的特异功能，也就不能武断地划出界限。
It is currently impossible to determine the full potential of the human body, and therefore it is impossible to arbitrarily draw a line in the sand regarding what special abilities can be acquired through qigong practice.
北京自云观里曾有这么一副对联：“意凝气凝神凝b’t中炼就长生药，念住息住脉住鼎内修成不坏身”。
There was a couplet in Beijing’s Ziyun Temple: “Concentrate your mind, your qi, and your spirit within to refine the elixir of life; focus your thoughts, your breath, and your pulse within the cauldron to cultivate an indestructible body.”
佛教也有“初禅念住，二禅息住，三禅脉住”之说。这里的“念住”是入静时克除游移之杂念，“息住”是练功时停止呼吸，“脉住”是练功时心跳停止，这不是无糟之谈，而是客观存在。
Buddhism also has the saying that “the first level of meditation is mindfulness, the second level is breathing, and the third level is pulse stopping.” The “mindfulness” here means to stop wandering thoughts when entering a state of tranquility, the “breath stopping” means to stop breathing during practice, and the “pulse stopping” means to stop the heartbeat during practice. This is not nonsense, but objective reality.
“息住”比较容易出现，不少练功的人出现过这种现象（呼吸停后即出现胎息）。
“Breath cessation” is relatively easy to occur, and many people who practice qigong have experienced this phenomenon (fetal breathing occurs after breathing stops).
“脉住”虽然少见，但也是有的。
Although “pulse stopping” is rare, it does happen.
1979年的《新体育》与1980年的《工人日报》都转载过印度瑜咖师表演：把瑜如师装入棺材，埋到地下，用遥控心电图观测其心脏变化，当瑜枷师练功到了一定程度时，心电图呈现了绳状图形，即心脏停止了跳动，停止练功后，心脏又恢复正常的跳动。
Both the New Sports in 1979 and the Workers’ Daily in 1980 reprinted the performance of an Indian yogi: the yogi was placed in a coffin and buried underground, and his heart changes were observed using a remote-controlled electrocardiogram. When the yogi practiced to a certain level, the electrocardiogram showed a rope-like graph, indicating that the heart had stopped beating. After he stopped practicing, the heart returned to normal beating.
另外，不少气功师通过练功获得了遥视、遥听，甚至意识传感等功能。
In addition, many qigong masters have acquired the abilities of remote viewing, remote hearing, and even consciousness sensing through their practice.
这些功能在某些）童身上也得到了证实。
These functions have also been confirmed in some children.
至于那些“裂金碎石”、“寒暑不侵”等特异功能，已是司空见惯的事实，这里就不一一例举了。
As for those special abilities such as “cracking gold and crushing stones” and “being immune to cold and heat”, they are already commonplace and I will not list them one by one here.
综上可知，练气功对人的德智体美的全面发展都大有裨益，这必将有助于自己从事事业的建树，从而加速我国“四化”的进程。
In summary, it can be seen that practicing Qigong is of great benefit to the all-round development of people’s morality, intelligence, body and beauty. This will definitely help one’s career success and thus accelerate the process of my country’s “four modernizations”.
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弟四节 练功人的范围与功法的选择
Section 4 The scope of practitioners and the choice of exercises
一、练功人的范困
1. Dilemma of Practitioners
上节已述，练气功能增进体魄的健康发展，在这个意义上，练气功对每个人来说都是必要的。譬如：
As mentioned in the previous section, practicing Qigong can enhance the healthy development of the body. In this sense, practicing Qigong is necessary for everyone, for example:
（一)病人可以练功：练气功可以做为现代医疗手段的辅助疗法，也可以做某些疾病的独特治疗手段，慢性病尤其如此。
(1) Patients can practice qigong: Qigong can be used as an auxiliary therapy for modern medical methods, and can also be a unique treatment for certain diseases, especially chronic diseases.
练气功治病主要是通过改变人体内部的协同作用实现的，所以往往呈现双象治疗作用。
Qigong practice is mainly used to treat diseases by changing the synergistic effects within the human body, so it often exhibits a dual therapeutic effect.
如，练同一功法可以使高血压患者的血压降低，又可使低血压患者的血压上升，直至正常，可以使便秘的病人便次增加，又可使腹泻病人便次减少，直至正常…实践证明，练气功可以治愈很多疾病，关于这方面的报道已经很多，这皇就不赘述了。
For example, practicing the same qigong method can lower the blood pressure of patients with hypertension, increase the blood pressure of patients with hypotension until it returns to normal, increase the frequency of bowel movements of patients with constipation, and reduce the frequency of bowel movements of patients with diarrhea until it returns to normal… Practice has proved that practicing qigong can cure many diseases. There have been many reports on this, so I will not go into details here.
（二)健康人可以练功：练气功对健康人来说似乎没有必要了，其实不然。我们每一个人都不应满足于现有的健康状况，应千方百计地不断地提高身，》健康素质，提高工作能力，练气功虽然占去了一定时间，但由子它的增强体质、开发智慧等特殊作用，无形中会提高我们的工作效率。
(2) Healthy people can practice qigong: It seems unnecessary for healthy people to practice qigong, but it is not. Each of us should not be satisfied with the current health status, but should do everything possible to continuously improve our physical and health quality and work ability. Although practicing qigong takes up a certain amount of time, its special functions of strengthening physical fitness and developing wisdom will invisibly improve our work efficiency.
俗话说的“磨刀不误砍柴工”是最好的比附。
The saying “sharpening the knife does not delay the chopping of wood” is the best analogy.
另外，健康人练气功不仅可以增强抵御疾病的能力，而且即使得病后，应用一定的功法，也可以迅速恢复健康。
In addition, healthy people practicing qigong can not only enhance their ability to resist diseases, but also, even after getting sick, they can quickly recover their health by applying certain exercises.
《素问》中“清静则肉腆闭拒，虽有大风苛毒，弗之能容” ， 说的就是这个意思。
This is what is meant by the statement in Su Wen that “When one is calm and quiet, the flesh and bones are closed and repellent. Even strong and poisonous winds cannot contain them.”
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（三)老年人应练气功：人到了老年时期．人体各部机能都逐步衰退，这是不可抗拒的必然规律。
(3) Elderly people should practice Qigong: When people reach old age, the functions of all parts of the human body gradually decline, which is an irresistible and inevitable law.
更有一些人由于种种原因，呈现未老先衰。这在中医理论里，认为是阴梢亏损，真元不足的缘故。如何才能延缓或推迟人的衰老过程？实践证明，气功锻炼是有效的方法之一。《素问》
Some people, due to various reasons, show signs of premature aging. In traditional Chinese medicine, this is believed to be due to the loss of Yin and insufficient Zhen Yuan. How can we delay or postpone the aging process? Practice has proved that Qigong exercise is one of the effective methods. (Suwen)
对此有精辟论述，“能知七损八益，则二者可调，不知用此，则早衰之节也・一年六十，阴疾，气大衰，九窍不利，下虚上实，涕泣俱出矣……愚者不足，智者有余，有余则耳目聪明，身体轻强，老者复壮，壮者益治，是以圣人为无为之事，乐恬饱之能・一，（《素问，阴阳应象大论》）。
There is an insightful discussion on this, “If one can understand the seven losses and eight gains, then the two can be adjusted. If one does not know how to use this, then it is the period of premature aging. At the age of sixty, the yin is diseased, the qi is greatly weakened, the nine orifices are not functioning properly, the lower part is empty and the upper part is full, and tears and tears all come out… The foolish are deficient, while the wise are in excess. With excess, the ears and eyes are sharp, the body is light and strong, the old are rejuvenated, and the strong are better governed. Therefore, the sage does nothing and enjoys the ability of being calm and full. (Su Wen, Yin Yang Ying Xiang Da Lun)
（4）年轻人应练气功：青少年时期，是人体发育的重要阶段。
(IV) Young people should practice Qigong: Adolescence is an important stage in human development.
这一时期，生命力旺盛，精力充沛，若能在这个时期练气功，对自身的德、智、体、美的全面发展可以起到一定的促进作用，从而为自己在从事的事业上有所建树奠定雄厚的基础。
During this period, people have strong vitality and abundant energy. If they can practice qigong during this period, it can promote the overall development of their morality, intelligence, physique and beauty, thus laying a solid foundation for their achievements in the career they are engaged in.
另一方面，年富力强时练气功，降低了人体真气的消耗，又可推迟衰老的到来。
On the other hand, practicing qigong when you are young and strong can reduce the consumption of the body’s true qi and delay the onset of aging.
简言之，除了没有意识白控能力的人以外．都可以而且应该练气功。
In short, except for those who do not have the ability to control consciousness, everyone can and should practice Qigong.
二、如何选择练功方法
2. How to choose a practice method
我国气功流派众多，一个初学气功的人要选择适合自己的练功方法，首先要确立自己的练功目标，然后依据功法的作用选择适合自己的练功方法。
There are many Qigong schools in my country. A beginner of Qigong needs to choose a practice method that suits him/herself. First, he/she needs to establish his/her practice goal, and then choose a practice method that suits him/herself according to the effect of the practice method.
在本章第二节中，对不同的功法以及练功的不同阶段的效用做了简单描述，可做选择功法参考。
In the second section of this chapter, there is a brief description of the different exercises and their effects at different stages of practice, which can be used as a reference for choosing an exercise.
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弟五节 研充气功的意义
Section 5 The significance of studying Qigong
气功不仅仅是增进人类身心健康的锻炼方法。
Qigong is not just an exercise method to improve human physical and mental health.
它有一整套理论体系，是一门古老而又新生的、与人体生命奥秘有关的科学。
It has a complete theoretical system and is an ancient yet new science related to the mysteries of human life.
它的研究具有多方面的深远意义。
Its research has far-reaching significance in many aspects.
一、气功与中医理论紧密相关，揭开气功之谜，中崛的基本理论―经络论、气化论的奥秘也就迎刃而解了，这对实现中医现代化有巨大意义。
1. Qigong is closely related to the theory of traditional Chinese medicine. Once the mystery of qigong is revealed, the mysteries of the basic theories of the rise of traditional Chinese medicine – the theory of meridians and the theory of qi transformation – will also be solved. This is of great significance to the realization of the modernization of traditional Chinese medicine.
二、气功是我国古代文明的重要组成部分，我国古代的很多成就与气功都有千丝万缕的联系，通过气功的研究，必将进一步揭示出古代文明之底蕴，从而更好地继承、发扬古代的文化遗产。
2. Qigong is an important part of ancient Chinese civilization. Many of my country’s ancient achievements are inextricably linked to Qigong. Through the study of Qigong, the heritage of ancient civilization will be further revealed, thereby better inheriting and carrying forward the ancient cultural heritage.
三、气功理论是我国古代人民对自身生命认识的结晶，它与近代新兴起的系统论、控制论、信息论等有很多吻合之处。因此，对气功的研究，是探索人类生命奥秘的重要途径。
3. Qigong theory is the result of ancient Chinese people’s understanding of their own lives. It has many similarities with the newly emerging systems theory, cybernetics, information theory, etc. Therefore, the study of qigong is an important way to explore the mysteries of human life.
近年来，我国古代对人体生命认识的理论正日益引起当代科学界的重视，英国科技史学家李约瑟曾说：“谁知道心身相关的概念的未来进展，将在医学中需要怎样进一步发展呢？
In recent years, ancient Chinese theories on human life have increasingly attracted the attention of contemporary scientific circles. British science and technology historian Joseph Needham once said: “Who knows the future progress of the concept of mind-body relationship and how it will be further developed in medicine?
中国传统医学思想的复合体可能会在科学发展的最终状态中，发挥大于人们所承认的作用一，诺贝尔奖金获得者普利戈京则更指出：“西方科学和中国文化对整体性、协同性理解的很好结合，将导致新的自然观和哲学观”。
The complex of traditional Chinese medical thought may play a role greater than people recognize in the final state of scientific development. Nobel Prize winner Prigogin even pointed out: “The good combination of Western science and Chinese culture’s understanding of holism and synergy will lead to a new view of nature and philosophy.”
可见气功科学的研究很可能导致自然科学的未来的大突破。
It can be seen that the research on Qigong science is likely to lead to major breakthroughs in natural science in the future.
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四、气功科学研究是系统地发橱、整理古代气功遗产的时提，只有加强气功科研，才有可能在前人的基础上．创造出更有效、更合理的气功方佚，以适应时代的要求。
4. Qigong scientific research is the time to systematically develop and sort out the ancient Qigong heritage. Only by strengthening Qigong scientific research can we create more effective and reasonable Qigong methods based on the predecessors to meet the requirements of the times.
五、由于“括养道德”在气功中占有重要地位，所以广泛、深入地开展群众性气功活动，对加速社会主义精神文明的建设将起到一定的促进作用。
5. Since “cultivating morality” occupies an important position in Qigong, carrying out extensive and in-depth mass Qigong activities will play a certain role in accelerating the construction of socialist spiritual civilization.
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End of Chapter