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練氣功需掌握的要領

佚名 2023-05-05 02:16:23

練氣功需掌握的(de)要領

無論學(xue)(xue)習什(shen)么(me)事情都有(you)一個(ge)基本(ben)的(de)(de)過程,即從不(bu)懂到懂,從懂得(de)少到懂得(de)多,從不(bu)熟(shu)(shu)練(lian)到熟(shu)(shu)練(lian)。對(dui)于一個(ge)想學(xue)(xue)氣(qi)功的(de)(de)人來說,面(mian)對(dui)繁多的(de)(de)氣(qi)功功法以及各功法對(dui)呼(hu)吸、姿勢、意念的(de)(de)不(bu)同要求,常(chang)常(chang)不(bu)知從何入(ru)手(shou)。或雖學(xue)(xue)練(lian)氣(qi)功很長時間,但進展不(bu)大。更有(you)甚者,還有(you)人走火入(ru)魔(mo),練(lian)出偏差。究(jiu)其原因,往(wang)往(wang)是(shi)沒有(you)很好地掌(zhang)握練(lian)功要領造成的(de)(de)。

俗(su)話講(jiang):沒有規(gui)(gui)矩不(bu)成方圓。要想學好氣(qi)功,也必須(xu)掌握好相應的規(gui)(gui)矩。這(zhe)個規(gui)(gui)矩的重要組成部分(fen)就是練功要領,其內容包括松靜自然、意感相依、動靜結合(he)、上(shang)虛下實、練養結合(he)、循序漸進等。

掌握好練功(gong)要領的(de)必要性在于(yu),可以(yi)幫(bang)助學功(gong)人透過現象,抓住本質(zhi)。常言說:道(dao)家(jia)有(you)(you)三千(qian)六(liu)百道(dao)法,佛(fo)家(jia)有(you)(you)八萬四千(qian)法門(men)。而與(yu)醫、儒、道(dao)、佛(fo)、武等各

家有淵源關系的(de)(de)氣功(gong)(gong)(gong),門派與方法(fa)之(zhi)多,也(ye)是可想而(er)知的(de)(de)。除了(le)流傳下來(lai)(lai)的(de)(de)各派功(gong)(gong)(gong)法(fa)外,近年(nian)來(lai)(lai)伴隨氣功(gong)(gong)(gong)熱的(de)(de)興起,又(you)涌現出許多新(xin)創(chuang)編的(de)(de)功(gong)(gong)(gong)法(fa)。表面(mian)上看,每一功(gong)(gong)(gong)法(fa)都(dou)有各自的(de)(de)練功(gong)(gong)(gong)要(yao)求,可謂法(fa)無定(ding)法(fa)。但從(cong)實質上看,每一功(gong)(gong)(gong)法(fa)都(dou)由呼吸、姿(zi)勢(shi)、意念(nian)三(san)要(yao)素組成,表面(mian)的(de)(de)不(bu)同只不(bu)過(guo)是三(san)要(yao)素的(de)(de)具體要(yao)求上有所(suo)(suo)差異而(er)已。各種(zhong)功(gong)(gong)(gong)法(fa)都(dou)必須遵循總的(de)(de)練功(gong)(gong)(gong)要(yao)領來(lai)(lai)進行,所(suo)(suo)謂萬法(fa)歸宗。了(le)解這一點,就可以透過(guo)繁(fan)雜的(de)(de)表面(mian)現象,抓住(zhu)實質來(lai)(lai)認識氣功(gong)(gong)(gong),并以此指導練功(gong)(gong)(gong)實踐(jian)。

掌握好(hao)練(lian)功(gong)(gong)(gong)要領(ling)還可(ke)以幫助學功(gong)(gong)(gong)人(ren)鑒別(bie)(bie)所(suo)學功(gong)(gong)(gong)法(fa)在(zai)(zai)創編上是否合理(li),有(you)助于(yu)避(bi)免異常(chang)效應和選擇正確的功(gong)(gong)(gong)法(fa)。在(zai)(zai)近年來新創編的眾多功(gong)(gong)(gong)法(fa)中,有(you)不(bu)少功(gong)(gong)(gong)法(fa)在(zai)(zai)設計上存在(zai)(zai)問(wen)題(ti)。按照這些不(bu)合理(li)的功(gong)(gong)(gong)法(fa)要求練(lian)功(gong)(gong)(gong),容易(yi)出現異常(chang)效應。例如(ru)有(you)的功(gong)(gong)(gong)法(fa)要求意想兩腳如(ru)踩(cai)棉(mian)花,或無論病情(qing)怎樣(yang),一(yi)律要求意守鼻尖(jian),這都違背了練(lian)功(gong)(gong)(gong)時必須做到上虛(xu)下(xia)實的基本要領(ling),會(hui)使人(ren)出現頭重腳輕(qing),上實下(xia)虛(xu)的反應。掌握好(hao)練(lian)功(gong)(gong)(gong)要領(ling),就具(ju)備了功(gong)(gong)(gong)法(fa)鑒別(bie)(bie)能(neng)力(li),可(ke)以避(bi)免因功(gong)(gong)(gong)法(fa)不(bu)當引起的偏差。

除(chu)功(gong)(gong)(gong)(gong)法(fa)不當可(ke)以引起偏(pian)差(cha)外,有(you)時(shi)功(gong)(gong)(gong)(gong)法(fa)合理(li)(li),但練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)人沒(mei)掌(zhang)握(wo)(wo)好(hao)練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)要領,也(ye)可(ke)造成偏(pian)差(cha)。這類人往往片(pian)面地(di)或(huo)錯誤地(di)理(li)(li)解練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)要領,不能全面正(zheng)確地(di)處(chu)理(li)(li)好(hao)練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)時(shi)心與身、松與緊、意與氣(qi)、動與靜、上與下、虛與實、養與練(lian)(lian)(lian)等(deng)關系(xi),把握(wo)(wo)不好(hao)分寸火候(hou),從而出現(xian)練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)偏(pian)差(cha)。如果開始(shi)練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)時(shi)就(jiu)先(xian)掌(zhang)握(wo)(wo)好(hao)練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)要領,按照練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)要領進(jin)行鍛煉,就(jiu)可(ke)以處(chu)理(li)(li)好(hao)各種(zhong)關系(xi),避免出現(xian)練(lian)(lian)(lian)功(gong)(gong)(gong)(gong)偏(pian)差(cha)。

總之,練功(gong)(gong)要(yao)領(ling)是每一位初學(xue)氣功(gong)(gong)的(de)(de)人都必須首先學(xue)習和(he)掌握(wo)好(hao)的(de)(de)氣功(gong)(gong)理論內容(rong)。理論上有了正確的(de)(de)認識,等于掌握(wo)了正確的(de)(de)方法(fa),在指導具(ju)體的(de)(de)練功(gong)(gong)實踐時(shi)才能收到事半功(gong)(gong)倍(bei)的(de)(de)成(cheng)效,并(bing)打好(hao)牢固(gu)的(de)(de)基本功(gong)(gong)。反之,學(xue)功(gong)(gong)時(shi)急(ji)功(gong)(gong)近利,急(ji)于求成(cheng),不僅因不得要(yao)領(ling)而進展(zhan)緩慢,事倍(bei)功(gong)(gong)半,而且(qie)也容(rong)易出現不良反應。

如何練(lian)氣功(gong)

氣功的原理就是“積精累氣”,真想練功要絕房事防走漏。
這是的“真氣運行法”比較容易入門,練好了會強身健體,最后祝你成功。
真氣運行法
中國古卷浩渺,修行功法多如牛毛,這里主要介紹道家內丹初級功法——真氣運行法。此種功法由李少波先生根據道家小周天演化整理而來。打通小周天,向來是求道學仙的基本要求,小周天一通才算開始修道。
一、姿勢
(1)盤腿坐式:分雙盤、單盤、自由盤。雙盤為左腳放在右大腿上,右腳放在左大腿上,雙手相合置于小腹前。這個坐法只是為了穩固不搖動,沒有相當功夫不易做到。單盤為左腿在上右腿在下,手勢如前。自由盤如圖,是一般人習慣坐法。
(2)垂腿坐式:坐在高低適宜的椅子上,以坐下來大腿保持水平為度。小腿垂直,兩腳平行著地,兩膝間可放下兩拳(拳眼相對)。
(3)站式:如圖。
二、對五官的要求
(1)口腔:自然閉合,舌尖上卷九十度輕抵上顎。唾液分泌得多了,將舌放下,慢慢咽下,此謂“吞津”。
(2)眼睛:閉目內視,練到那一步就內視那一部位。若練功時心猿意馬,思如潮涌,就睜開眼睛,注視虛空或鼻尖少時,打斷思路,閉目再坐。此謂“慧劍斬亂絲”。
(3)耳朵:用耳朵留意自己的呼吸,保持從容自然,沒有粗糙的聲音。
(4)呼吸:呼吸是真氣運行法的關鍵問題,在后面的練功過程中,一定注意自然呼吸,不可有意深呼吸或快、慢呼吸。在貫通壬脈的一、二、三步過程中,一直注意呼氣,吸氣時任其自然,自無流弊。注意,不可用口呼吸。
三、練功須知
(1)環境:練習此功法,因要集中精神,所以要有一個安靜的環境。但是也不必過分強調這個問題,沒有他人干擾即可。
(2)不要在:大饑、大飽、大怒、大驚等情志沖動時勉強練功;風雨雷電時暫且不練。此功法大成者,不遵此例。
(3)真氣的運行不比勉強引導,當其充盈時自會運行,勉強引導易出偏差。
(4)幻覺和觸動:練功時,由于真氣活躍,經絡開啟,會出現各種幻覺和觸動,請勿驚慮。經常出現的有:大、小、輕、重、涼、熱、癢、麻。出現以上情況時,不可好奇追求,更不必恐懼憂慮。
四、功法
第一步、呼氣時注意心窩部
①方法:練功條件準備好,縮小視野,心不外馳,注意鼻尖少時,即可閉目內視心窩部,用耳朵細聽自己的呼氣,約一兩分鐘后平靜下來即可沒有粗糙的聲音。在呼氣的同時意念隨呼氣趨向心窩部。吸氣時任其自然,不加任何意識作為。久久行之,真氣就在心窩部聚集起來。而且這個方法本身就是排除雜念的好辦法。
呼氣時真氣下行進入丹田,為達此目的,必須先聚集真氣,這就是為什么第一步時并不意守丹田的原因。如果開始就氣沉丹田,初學不易掌握,一時見不到效果,就有可能因此而終止。
②時間:如果想如期完成這一階段的練習,在時間上就要有一定的安排。如果條件許可,每天在固定的時間練習,沒有固定時間也不要緊,抓緊練習即可。要求每天早、中、晚三次,每次20分鐘。認真練習10天左右即可完成第一步。
③反應:練功三到五天,即感到心窩部沉重;五到十天,每一呼氣就有一股熱流注入心窩部,這是真氣集中的表現。
第二步、氣沉丹田
①方法:當第一步做到每一呼氣即覺心窩發熱時,就可以意息相隨,在呼氣時延伸下沉的功夫,慢慢向小腹推進。不可操之過急,用力過大將產生高熱,很不舒服。
②時間:依法每日三次,每次25~30分鐘,10天左右即可氣沉丹田。
③反應:每次呼氣一股熱流送入丹田,小腹汩汩作響,腸蠕動增強,矢氣增多。
第三步、意守丹田
①方法:當第二步做到丹田有了明顯的感覺,就可以把呼吸有意無意的止于丹田。不要再過分注意呼氣時把氣往下送,以免發熱太過,犯“壯火食氣”之弊。呼吸放自然,只將意念守在丹田部位,用文火溫養。“少火生氣”正是此義。
②時間:每日三次,每次30分鐘以上。者一步功法是在丹田培養實力階段,需要時間較長,40天左右可以感到小腹充實有力。
③反應:基于第二步氣沉丹田,小腹發熱明顯,十數日后小腹形成氣丘,隨著時日和功夫增長,氣丘增大,小腹力量增強。力量足夠時會向下游走,有時陰部作癢,會陰跳動,四肢腰背發熱等。
第四步、通督
①方法:意守丹田40天左右,真氣充實到一定程度,即沿脊柱上行。在上行的時候,勿忘勿助!意識跟隨上行的力量(勿忘)若行到某處停下來,也不要用意識向上引導(勿助)。上行的速度是由丹田的力量大小決定的,若力量不夠,它就會停下來,待丹田力量充實再繼續上行。如果上行到玉枕關通不過,內視頭頂即可。
②時間:每天可增加練功次數和時間(40~60分鐘)。有人一霎那就可通督,這樣通過力量很猛,震動很大。有人經過數小時、數天,大多是一周左右。通關過程為正常生理現象,人人可通,極個別通不過的另有原因。
③反應:在第三步的基礎上丹田充實,小腹飽滿,會陰跳動,后腰發熱,名門處感覺真氣活躍,自覺有一股力量沿脊柱上行。有的真氣培養充足,一股熱力直沖而上,勢頭很猛,一次沖過督脈;有的行行駐駐,數日方過;有的像水銀柱一樣,隨呼吸上下活動,漸次上行。通督前后身體可能不穩,注意及時調整。頭部感覺箍緊,有時沉悶不適,為正常現象。此階段異常關鍵,不可疑慮放松。
第五部、小周天成
①方法:真氣過玉枕、百會后,向下經鵲橋(舌抵上顎)入壬脈。小周天就已經通了!此時,一吸氣真氣入腦海,一呼氣真氣入丹田。此后,原則上還是意守丹田,丹田是長期意守的部位。如果百會出現活動力量,也可以意守百會,靈活掌握。
②時間:每日(ri)三次,每次60分鐘或更長。 ③反應:此(ci)步初期(qi),可能(neng)各種(zhong)觸動現象不斷(duan),十(shi)余天即可消失(shi)。

氣功怎么練?

修練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong),首先(xian)(xian)(xian)是(shi)(shi)(shi)(shi)(shi)(shi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)在(zai)(zai)(zai)調(diao)(diao)(diao)(diao)息(xi)(xi)、調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)、調(diao)(diao)(diao)(diao)心(xin)(xin)(xin)(xin)(xin)上(shang)(shang)下(xia)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)夫。   (1)調(diao)(diao)(diao)(diao)心(xin)(xin)(xin)(xin)(xin),就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)自(zi)(zi)(zi)(zi)(zi)(zi)覺(jue)(jue)控制意(yi)(yi)(yi)(yi)(yi)(yi)(yi)識活(huo)(huo)(huo)動(dong)(dong)(dong),這(zhe)是(shi)(shi)(shi)(shi)(shi)(shi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)鍛(duan)(duan)煉的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)中(zhong)(zhong)心(xin)(xin)(xin)(xin)(xin)環(huan)節。其(qi)(qi)基本(ben)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)做到(dao)(dao)(dao)清心(xin)(xin)(xin)(xin)(xin)寡欲,排除(chu)(chu)雜(za)念,達(da)(da)(da)(da)到(dao)(dao)(dao)入(ru)(ru)(ru)(ru)靜(jing)(jing)狀(zhuang)(zhuang)(zhuang)(zhuang)態。難(nan)以(yi)(yi)(yi)入(ru)(ru)(ru)(ru)靜(jing)(jing)是(shi)(shi)(shi)(shi)(shi)(shi)初(chu)(chu)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)大障礙,由(you)(you)(you)于(yu)(yu)(yu)(yu)(yu)(yu)入(ru)(ru)(ru)(ru)靜(jing)(jing)與(yu)(yu)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)效(xiao)果有(you)(you)(you)(you)(you)(you)(you)(you)關(guan)(guan),所(suo)以(yi)(yi)(yi)初(chu)(chu)學(xue)(xue)(xue)者往(wang)往(wang)求(qiu)靜(jing)(jing)心(xin)(xin)(xin)(xin)(xin)切(qie),這(zhe)反(fan)生(sheng)急躁,越練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)越煩,更難(nan)入(ru)(ru)(ru)(ru)靜(jing)(jing)。   入(ru)(ru)(ru)(ru)靜(jing)(jing),就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)通(tong)過(guo)(guo)(guo)(guo)(guo)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou),改胡思亂(luan)想(xiang)(xiang)為靜(jing)(jing)思專想(xiang)(xiang),進(jin)而(er)做到(dao)(dao)(dao)無(wu)思無(wu)想(xiang)(xiang),恬靜(jing)(jing)愉(yu)(yu)快(kuai),悠然(ran)(ran)自(zi)(zi)(zi)(zi)(zi)(zi)得(de)。意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou),就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)把(ba)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)力(li)集中(zhong)(zhong)于(yu)(yu)(yu)(yu)(yu)(yu)體(ti)內(nei)某(mou)一(yi)(yi)(yi)(yi)定(ding)部位或(huo)(huo)某(mou)種(zhong)(zhong)活(huo)(huo)(huo)動(dong)(dong)(dong),或(huo)(huo)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)想(xiang)(xiang)某(mou)種(zhong)(zhong)對(dui)(dui)身(shen)(shen)(shen)體(ti)有(you)(you)(you)(you)(you)(you)(you)(you)益(yi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)事(shi)情(qing)(qing)(qing)。最常用(yong)(yong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)方法(fa)(fa)(fa)(fa)是(shi)(shi)(shi)(shi)(shi)(shi)用(yong)(yong)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)結(jie)(jie)(jie)合(he)(he)(he)(he)(he)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)。   丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian),是(shi)(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)臍下(xia)一(yi)(yi)(yi)(yi)寸半(ban)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)海穴,它(ta)不(bu)(bu)(bu)(bu)是(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)個(ge)(ge)點或(huo)(huo)一(yi)(yi)(yi)(yi)個(ge)(ge)面(mian)(mian)(mian)(mian)(mian),而(er)是(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)個(ge)(ge)球體(ti)。呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)與(yu)(yu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)結(jie)(jie)(jie)合(he)(he)(he)(he)(he),叫做氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)貫(guan)(guan)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)。氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)貫(guan)(guan)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)般方法(fa)(fa)(fa)(fa)是(shi)(shi)(shi)(shi)(shi)(shi):進(jin)行(xing)(xing)(xing)(xing)(xing)(xing)(xing)腹(fu)(fu)(fu)(fu)式(shi)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi),即(ji)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)時(shi)(shi)(shi)(shi)(shi)膈肌(ji)下(xia)降,腹(fu)(fu)(fu)(fu)壓增(zeng)加(jia),使(shi)(shi)(shi)小(xiao)(xiao)(xiao)腹(fu)(fu)(fu)(fu)外(wai)鼓,好(hao)像(xiang)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)經(jing)(jing)肺(fei)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)入(ru)(ru)(ru)(ru)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian);呼(hu)(hu)(hu)(hu)(hu)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)時(shi)(shi)(shi)(shi)(shi)小(xiao)(xiao)(xiao)腹(fu)(fu)(fu)(fu)回縮,好(hao)像(xiang)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)從小(xiao)(xiao)(xiao)腹(fu)(fu)(fu)(fu)經(jing)(jing)肺(fei)呼(hu)(hu)(hu)(hu)(hu)出(chu)(chu)(chu)。 (2) 調(diao)(diao)(diao)(diao)息(xi)(xi)就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)自(zi)(zi)(zi)(zi)(zi)(zi)覺(jue)(jue)控制呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi),其(qi)(qi)基本(ben)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)是(shi)(shi)(shi)(shi)(shi)(shi)“細(xi)、靜(jing)(jing)、勻、長(chang)(chang)”,逐步(bu)達(da)(da)(da)(da)到(dao)(dao)(dao)無(wu)聲(sheng)無(wu)息(xi)(xi)。出(chu)(chu)(chu)入(ru)(ru)(ru)(ru)綿(mian)綿(mian)、若(ruo)存若(ruo)亡的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)境(jing)地。   初(chu)(chu)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)時(shi)(shi)(shi)(shi)(shi),務必(bi)(bi)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran),不(bu)(bu)(bu)(bu)可(ke)(ke)勉強,慢(man)慢(man)做到(dao)(dao)(dao)從有(you)(you)(you)(you)(you)(you)(you)(you)聲(sheng)到(dao)(dao)(dao)無(wu)聲(sheng),由(you)(you)(you)短(duan)(duan)促(cu)(cu)到(dao)(dao)(dao)深(shen)長(chang)(chang)。最好(hao)是(shi)(shi)(shi)(shi)(shi)(shi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)“氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)貫(guan)(guan)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)”法(fa)(fa)(fa)(fa),至于(yu)(yu)(yu)(yu)(yu)(yu)“大周(zhou)天(tian)”、“小(xiao)(xiao)(xiao)周(zhou)天(tian)”的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)方法(fa)(fa)(fa)(fa),待有(you)(you)(you)(you)(you)(you)(you)(you)一(yi)(yi)(yi)(yi)定(ding)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)力(li)后(hou)(hou)再(zai)去逐步(bu)學(xue)(xue)(xue)習(xi)(xi)(xi)。   運氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)是(shi)(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)通(tong)過(guo)(guo)(guo)(guo)(guo)深(shen)長(chang)(chang)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)和(he)(he)停(ting)閉(bi)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi),以(yi)(yi)(yi)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)領氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi),打(da)通(tong)經(jing)(jing)脈,意(yi)(yi)(yi)(yi)(yi)(yi)(yi)隨(sui)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)行(xing)(xing)(xing)(xing)(xing)(xing)(xing),運行(xing)(xing)(xing)(xing)(xing)(xing)(xing)周(zhou)天(tian)。這(zhe)在(zai)(zai)(zai)古代也(ye)(ye)稱“閉(bi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)”、“引(yin)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)”、“行(xing)(xing)(xing)(xing)(xing)(xing)(xing)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)”、“運氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)”等(deng)(deng)。若(ruo)運氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)攻患(huan)處(chu)(chu)(chu),給自(zi)(zi)(zi)(zi)(zi)(zi)己治病(bing)(bing)稱“行(xing)(xing)(xing)(xing)(xing)(xing)(xing)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)”;若(ruo)運氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)外(wai)出(chu)(chu)(chu),發(fa)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)給他人(ren)治病(bing)(bing),則稱“布氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)”。 (3) 調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)自(zi)(zi)(zi)(zi)(zi)(zi)覺(jue)(jue)控制身(shen)(shen)(shen)體(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)姿(zi)勢(shi)和(he)(he)動(dong)(dong)(dong)作。調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)一(yi)(yi)(yi)(yi)般分(fen)“行(xing)(xing)(xing)(xing)(xing)(xing)(xing)、立、坐、臥(wo)(wo)(wo)、做”。這(zhe)五種(zhong)(zhong)情(qing)(qing)(qing)況都(dou)(dou)必(bi)(bi)須(xu)與(yu)(yu)調(diao)(diao)(diao)(diao)心(xin)(xin)(xin)(xin)(xin)和(he)(he)調(diao)(diao)(diao)(diao)息(xi)(xi)配合(he)(he)(he)(he)(he)進(jin)行(xing)(xing)(xing)(xing)(xing)(xing)(xing)。調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)總(zong)(zong)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)是(shi)(shi)(shi)(shi)(shi)(shi)寬衣解帶,舒(shu)適(shi)(shi)(shi)(shi)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran),不(bu)(bu)(bu)(bu)拘形(xing)式(shi).   行(xing)(xing)(xing)(xing)(xing)(xing)(xing),要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)平正(zheng)(zheng)不(bu)(bu)(bu)(bu)搖(yao),注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)道路(lu),氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)貫(guan)(guan)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian),呼(hu)(hu)(hu)(hu)(hu)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)提肛(gang),吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)。   立,兩(liang)足(zu)(zu)平行(xing)(xing)(xing)(xing)(xing)(xing)(xing)與(yu)(yu)肩同(tong)寬,雙膝(xi)(xi)(xi)微屈,軀干平直(zhi),含胸收(shou)腹(fu)(fu)(fu)(fu),兩(liang)臂向(xiang)前(qian)(qian)(qian)半(ban)舉,屈肘(zhou)屈腕如抱球狀(zhuang)(zhuang)(zhuang)(zhuang),兩(liang)目(mu)半(ban)閉(bi)凝視(shi)鼻端,然(ran)(ran)后(hou)(hou)調(diao)(diao)(diao)(diao)息(xi)(xi),意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian),如“三(san)圓式(shi)站(zhan)樁(zhuang) 坐,有(you)(you)(you)(you)(you)(you)(you)(you)自(zi)(zi)(zi)(zi)(zi)(zi)由(you)(you)(you)式(shi)和(he)(he)盤(pan)膝(xi)(xi)(xi)式(shi)兩(liang)種(zhong)(zhong)   自(zi)(zi)(zi)(zi)(zi)(zi)由(you)(you)(you)式(shi),選適(shi)(shi)(shi)(shi)當(dang)高度(du)(du)(du)之(zhi)(zhi)椅、凳或(huo)(huo)床,雙腳踏地而(er)坐,雙腿(tui)(tui)(tui)分(fen)開與(yu)(yu)肩同(tong)寬,雙手(shou)(shou)仰掌(zhang)(zhang)疊(die)放(fang)(fang)(fang)(fang)一(yi)(yi)(yi)(yi)起(qi)(qi)(qi)置于(yu)(yu)(yu)(yu)(yu)(yu)小(xiao)(xiao)(xiao)腹(fu)(fu)(fu)(fu)前(qian)(qian)(qian),目(mu)半(ban)睜,視(shi)鼻端,或(huo)(huo)雙手(shou)(shou)合(he)(he)(he)(he)(he)掌(zhang)(zhang)如佛(fo),目(mu)半(ban)睜視(shi)指(zhi)(zhi)端   盤(pan)膝(xi)(xi)(xi)坐,有(you)(you)(you)(you)(you)(you)(you)(you)單盤(pan)膝(xi)(xi)(xi)、雙盤(pan)膝(xi)(xi)(xi)和(he)(he)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)盤(pan)膝(xi)(xi)(xi)。單盤(pan)膝(xi)(xi)(xi)是(shi)(shi)(shi)(shi)(shi)(shi)將(jiang)一(yi)(yi)(yi)(yi)側小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)放(fang)(fang)(fang)(fang)另(ling)(ling)一(yi)(yi)(yi)(yi)小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)上(shang)(shang)面(mian)(mian)(mian)(mian)(mian);雙盤(pan)膝(xi)(xi)(xi)是(shi)(shi)(shi)(shi)(shi)(shi)先(xian)(xian)(xian)將(jiang)右小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)放(fang)(fang)(fang)(fang)在(zai)(zai)(zai)左小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)上(shang)(shang)面(mian)(mian)(mian)(mian)(mian),再(zai)把(ba)左小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)搬起(qi)(qi)(qi)放(fang)(fang)(fang)(fang)在(zai)(zai)(zai)右小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)上(shang)(shang)面(mian)(mian)(mian)(mian)(mian),兩(liang)小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)交叉,兩(liang)足(zu)(zu)底朝天(tian)放(fang)(fang)(fang)(fang)在(zai)(zai)(zai)大腿(tui)(tui)(tui)上(shang)(shang);自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)盤(pan)膝(xi)(xi)(xi)是(shi)(shi)(shi)(shi)(shi)(shi)兩(liang)小(xiao)(xiao)(xiao)腿(tui)(tui)(tui)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)交叉成(cheng)(cheng)(cheng)八(ba)字(zi)形(xing),兩(liang)足(zu)(zu)壓在(zai)(zai)(zai)大腿(tui)(tui)(tui)下(xia)。上(shang)(shang)身(shen)(shen)(shen)姿(zi)勢(shi)皆(jie)同(tong)自(zi)(zi)(zi)(zi)(zi)(zi)由(you)(you)(you)式(shi)。行(xing)(xing)(xing)(xing)(xing)(xing)(xing)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)應(ying)(ying)備軟(ruan)墊,兩(liang)腿(tui)(tui)(tui)發(fa)麻時(shi)(shi)(shi)(shi)(shi),可(ke)(ke)行(xing)(xing)(xing)(xing)(xing)(xing)(xing)自(zi)(zi)(zi)(zi)(zi)(zi)我按摩后(hou)(hou)收(shou)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)。   臥(wo)(wo)(wo),適(shi)(shi)(shi)(shi)于(yu)(yu)(yu)(yu)(yu)(yu)病(bing)(bing)弱或(huo)(huo)失(shi)眠者,可(ke)(ke)于(yu)(yu)(yu)(yu)(yu)(yu)睡前(qian)(qian)(qian)行(xing)(xing)(xing)(xing)(xing)(xing)(xing)此功(gong)(gong)(gong)(gong)(gong)(gong)(gong)。以(yi)(yi)(yi)右側臥(wo)(wo)(wo)位為佳,頭(tou)稍向(xiang)前(qian)(qian)(qian)。下(xia)面(mian)(mian)(mian)(mian)(mian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)只(zhi)(zhi)手(shou)(shou)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)屈肘(zhou)放(fang)(fang)(fang)(fang)枕(zhen)前(qian)(qian)(qian),手(shou)(shou)心(xin)(xin)(xin)(xin)(xin)向(xiang)上(shang)(shang),上(shang)(shang)面(mian)(mian)(mian)(mian)(mian)一(yi)(yi)(yi)(yi)只(zhi)(zhi)手(shou)(shou)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)放(fang)(fang)(fang)(fang)在(zai)(zai)(zai)大腿(tui)(tui)(tui)上(shang)(shang)、手(shou)(shou)心(xin)(xin)(xin)(xin)(xin)向(xiang)下(xia),或(huo)(huo)放(fang)(fang)(fang)(fang)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)處(chu)(chu)(chu),手(shou)(shou)心(xin)(xin)(xin)(xin)(xin)按腹(fu)(fu)(fu)(fu)。腿(tui)(tui)(tui)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)姿(zi)勢(shi)是(shi)(shi)(shi)(shi)(shi)(shi),下(xia)面(mian)(mian)(mian)(mian)(mian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)伸直(zhi)或(huo)(huo)略屈,上(shang)(shang)面(mian)(mian)(mian)(mian)(mian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)屈膝(xi)(xi)(xi)120 放(fang)(fang)(fang)(fang)另(ling)(ling)一(yi)(yi)(yi)(yi)腿(tui)(tui)(tui)上(shang)(shang)面(mian)(mian)(mian)(mian)(mian)。   做,有(you)(you)(you)(you)(you)(you)(you)(you)兩(liang)個(ge)(ge)含意(yi)(yi)(yi)(yi)(yi)(yi)(yi):其(qi)(qi)一(yi)(yi)(yi)(yi)是(shi)(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)日常勞(lao)作時(shi)(shi)(shi)(shi)(shi),根(gen)(gen)據工作的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)性質,采取合(he)(he)(he)(he)(he)理(li)(li)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)不(bu)(bu)(bu)(bu)易疲(pi)勞(lao)姿(zi)勢(shi),配合(he)(he)(he)(he)(he)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)和(he)(he)腹(fu)(fu)(fu)(fu)式(shi)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi),其(qi)(qi)精神實(shi)質是(shi)(shi)(shi)(shi)(shi)(shi)時(shi)(shi)(shi)(shi)(shi)時(shi)(shi)(shi)(shi)(shi)處(chu)(chu)(chu)處(chu)(chu)(chu)都(dou)(dou)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong);其(qi)(qi)二(er)是(shi)(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)導(dao)引(yin)、太極拳等(deng)(deng)各家各派的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)動(dong)(dong)(dong)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa),其(qi)(qi)姿(zi)勢(shi)動(dong)(dong)(dong)作五花八(ba)門,學(xue)(xue)(xue)者應(ying)(ying)選其(qi)(qi)一(yi)(yi)(yi)(yi)種(zhong)(zhong),認真(zhen)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)。總(zong)(zong)之(zhi)(zhi),調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)即(ji)調(diao)(diao)(diao)(diao)整(zheng)(zheng)形(xing)體(ti),使(shi)(shi)(shi)自(zi)(zi)(zi)(zi)(zi)(zi)己的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)身(shen)(shen)(shen)體(ti)符合(he)(he)(he)(he)(he)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)姿(zi)勢(shi)、形(xing)態的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)。 2.練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)領 (1)松(song)(song)(song)(song)(song)靜(jing)(jing)相(xiang)輔(fu),順乎(hu)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)   松(song)(song)(song)(song)(song)與(yu)(yu)靜(jing)(jing)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)關(guan)(guan)系密切(qie),全(quan)(quan)身(shen)(shen)(shen)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)能(neng)促(cu)(cu)進(jin)入(ru)(ru)(ru)(ru)靜(jing)(jing),而(er)入(ru)(ru)(ru)(ru)靜(jing)(jing)后(hou)(hou),也(ye)(ye)必(bi)(bi)然(ran)(ran)呈現(xian)全(quan)(quan)身(shen)(shen)(shen)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song),故兩(liang)者是(shi)(shi)(shi)(shi)(shi)(shi)相(xiang)輔(fu)相(xiang)成(cheng)(cheng)(cheng)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。松(song)(song)(song)(song)(song),一(yi)(yi)(yi)(yi)方面(mian)(mian)(mian)(mian)(mian)是(shi)(shi)(shi)(shi)(shi)(shi)全(quan)(quan)身(shen)(shen)(shen)肌(ji)肉(rou)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song),這(zhe)個(ge)(ge)松(song)(song)(song)(song)(song)必(bi)(bi)須(xu)掌(zhang)(zhang)握(wo)(wo)松(song)(song)(song)(song)(song)而(er)不(bu)(bu)(bu)(bu)懈的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)狀(zhuang)(zhuang)(zhuang)(zhuang)態。采用(yong)(yong)臥(wo)(wo)(wo)式(shi),全(quan)(quan)身(shen)(shen)(shen)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)較易實(shi)現(xian),但在(zai)(zai)(zai)擺好(hao)姿(zi)勢(shi)以(yi)(yi)(yi)后(hou)(hou),還應(ying)(ying)全(quan)(quan)身(shen)(shen)(shen)微微晃動(dong)(dong)(dong)幾下(xia),達(da)(da)(da)(da)到(dao)(dao)(dao)臥(wo)(wo)(wo)之(zhi)(zhi)舒(shu)適(shi)(shi)(shi)(shi)。站(zhan)、坐兩(liang)式(shi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)維持,都(dou)(dou)必(bi)(bi)須(xu)有(you)(you)(you)(you)(you)(you)(you)(you)一(yi)(yi)(yi)(yi)定(ding)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肌(ji)肉(rou)處(chu)(chu)(chu)于(yu)(yu)(yu)(yu)(yu)(yu)緊(jin)張(zhang)狀(zhuang)(zhuang)(zhuang)(zhuang)態,但也(ye)(ye)需最大限(xian)(xian)度(du)(du)(du)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)。放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)另(ling)(ling)一(yi)(yi)(yi)(yi)個(ge)(ge)方面(mian)(mian)(mian)(mian)(mian),就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)識的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song),首先(xian)(xian)(xian)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)伴隨(sui)著(zhu)全(quan)(quan)身(shen)(shen)(shen)肌(ji)肉(rou)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song),使(shi)(shi)(shi)整(zheng)(zheng)個(ge)(ge)身(shen)(shen)(shen)體(ti)有(you)(you)(you)(you)(you)(you)(you)(you)一(yi)(yi)(yi)(yi)個(ge)(ge)舒(shu)適(shi)(shi)(shi)(shi)松(song)(song)(song)(song)(song)快(kuai)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)感覺(jue)(jue),另(ling)(ling)外(wai),就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)或(huo)(huo)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)都(dou)(dou)不(bu)(bu)(bu)(bu)能(neng)思想(xiang)(xiang)過(guo)(guo)(guo)(guo)(guo)于(yu)(yu)(yu)(yu)(yu)(yu)集中(zhong)(zhong),要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)消除(chu)(chu)緊(jin)張(zhang)狀(zhuang)(zhuang)(zhuang)(zhuang)態,達(da)(da)(da)(da)到(dao)(dao)(dao)精神意(yi)(yi)(yi)(yi)(yi)(yi)(yi)識的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)。靜(jing)(jing),是(shi)(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)相(xiang)對(dui)(dui)安靜(jing)(jing)而(er)言,在(zai)(zai)(zai)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)方面(mian)(mian)(mian)(mian)(mian)出(chu)(chu)(chu)入(ru)(ru)(ru)(ru)無(wu)聲(sheng),體(ti)會(hui)(hui)悠閑自(zi)(zi)(zi)(zi)(zi)(zi)得(de),在(zai)(zai)(zai)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)識方面(mian)(mian)(mian)(mian)(mian)強調(diao)(diao)(diao)(diao)通(tong)過(guo)(guo)(guo)(guo)(guo)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou),排除(chu)(chu)雜(za)念,達(da)(da)(da)(da)到(dao)(dao)(dao)入(ru)(ru)(ru)(ru)靜(jing)(jing)。總(zong)(zong)之(zhi)(zhi),松(song)(song)(song)(song)(song)靜(jing)(jing)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)是(shi)(shi)(shi)(shi)(shi)(shi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)關(guan)(guan)鍵,掌(zhang)(zhang)握(wo)(wo)得(de)好(hao),可(ke)(ke)以(yi)(yi)(yi)迅(xun)速獲得(de)良效(xiao),掌(zhang)(zhang)握(wo)(wo)不(bu)(bu)(bu)(bu)當(dang),往(wang)往(wang)會(hui)(hui)出(chu)(chu)(chu)偏(pian)差(cha)(cha) (2)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi),意(yi)(yi)(yi)(yi)(yi)(yi)(yi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)合(he)(he)(he)(he)(he)一(yi)(yi)(yi)(yi)]   氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)之(zhi)(zhi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi),主(zhu)(zhu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)是(shi)(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)真(zhen)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(元氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi))。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)之(zhi)(zhi)初(chu)(chu),必(bi)(bi)須(xu)由(you)(you)(you)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)肺(fei)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)之(zhi)(zhi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi))入(ru)(ru)(ru)(ru)手(shou)(shou)。肺(fei)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉,由(you)(you)(you)于(yu)(yu)(yu)(yu)(yu)(yu)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)不(bu)(bu)(bu)(bu)同(tong),采用(yong)(yong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)方式(shi)也(ye)(ye)各異(yi)。雖(sui)然(ran)(ran)如此,但不(bu)(bu)(bu)(bu)論(lun)什么功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa),大都(dou)(dou)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)做到(dao)(dao)(dao):“悠、勻、細(xi)、長(chang)(chang)、緩”。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)有(you)(you)(you)(you)(you)(you)(you)(you)素之(zhi)(zhi)人(ren)、每(mei)(mei)分(fen)鐘呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)次(ci)(ci)數(shu),甚至可(ke)(ke)達(da)(da)(da)(da)二(er)三(san)次(ci)(ci),形(xing)成(cheng)(cheng)(cheng)緩慢(man)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)腹(fu)(fu)(fu)(fu)式(shi)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)。呼(hu)(hu)(hu)(hu)(hu)、吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉,必(bi)(bi)須(xu)由(you)(you)(you)淺入(ru)(ru)(ru)(ru)深(shen),由(you)(you)(you)快(kuai)至慢(man),逐漸(jian)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi),不(bu)(bu)(bu)(bu)能(neng)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)在(zai)(zai)(zai)短(duan)(duan)時(shi)(shi)(shi)(shi)(shi)間(jian)(jian)內(nei)即(ji)形(xing)成(cheng)(cheng)(cheng)完整(zheng)(zheng)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)深(shen)長(chang)(chang)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)。初(chu)(chu)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)時(shi)(shi)(shi)(shi)(shi)必(bi)(bi)須(xu)以(yi)(yi)(yi)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)念誘導(dao),練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)到(dao)(dao)(dao)一(yi)(yi)(yi)(yi)定(ding)程度(du)(du)(du),便(bian)可(ke)(ke)達(da)(da)(da)(da)到(dao)(dao)(dao)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)而(er)規律(lv)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)意(yi)(yi)(yi)(yi)(yi)(yi)(yi):一(yi)(yi)(yi)(yi)為排除(chu)(chu)雜(za)念,達(da)(da)(da)(da)到(dao)(dao)(dao)入(ru)(ru)(ru)(ru)靜(jing)(jing);二(er)為意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian),使(shi)(shi)(shi)整(zheng)(zheng)個(ge)(ge)機體(ti)發(fa)生(sheng)更深(shen)刻的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)變化。初(chu)(chu)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)者欲想(xiang)(xiang)很快(kuai)排除(chu)(chu)雜(za)念是(shi)(shi)(shi)(shi)(shi)(shi)很困難(nan)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de),必(bi)(bi)須(xu)通(tong)過(guo)(guo)(guo)(guo)(guo)一(yi)(yi)(yi)(yi)定(ding)時(shi)(shi)(shi)(shi)(shi)間(jian)(jian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi),才能(neng)使(shi)(shi)(shi)雜(za)念逐漸(jian)減少,達(da)(da)(da)(da)到(dao)(dao)(dao)入(ru)(ru)(ru)(ru)靜(jing)(jing)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)   練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)過(guo)(guo)(guo)(guo)(guo)程中(zhong)(zhong)怎樣(yang)把(ba)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)和(he)(he)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)結(jie)(jie)(jie)合(he)(he)(he)(he)(he)起(qi)(qi)(qi)來?開始鍛(duan)(duan)煉呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)時(shi)(shi)(shi)(shi)(shi),同(tong)時(shi)(shi)(shi)(shi)(shi)也(ye)(ye)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi),以(yi)(yi)(yi)幫助(zhu)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)盡快(kuai)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)好(hao)。待深(shen)長(chang)(chang)。均勻的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)形(xing)成(cheng)(cheng)(cheng)后(hou)(hou),再(zai)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)腹(fu)(fu)(fu)(fu)部隨(sui)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)起(qi)(qi)(qi)落。當(dang)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)鍛(duan)(duan)煉得(de)很純(chun)熟時(shi)(shi)(shi)(shi)(shi),即(ji)使(shi)(shi)(shi)不(bu)(bu)(bu)(bu)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)也(ye)(ye)能(neng)自(zi)(zi)(zi)(zi)(zi)(zi)然(ran)(ran)達(da)(da)(da)(da)到(dao)(dao)(dao)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)貫(guan)(guan)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian),此時(shi)(shi)(shi)(shi)(shi),單純(chun)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)丹(dan)(dan)(dan)(dan)(dan)(dan)田(tian)(tian)(tian)(tian)即(ji)可(ke)(ke)以(yi)(yi)(yi)了。這(zhe)樣(yang)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)意(yi)(yi)(yi)(yi)(yi)(yi)(yi),二(er)者就(jiu)(jiu)能(neng)密切(qie)結(jie)(jie)(jie)合(he)(he)(he)(he)(he),實(shi)現(xian)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)合(he)(he)(he)(he)(he)一(yi)(yi)(yi)(yi),使(shi)(shi)(shi)真(zhen)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)充沛,達(da)(da)(da)(da)到(dao)(dao)(dao)治病(bing)(bing)健身(shen)(shen)(shen) (3)情(qing)(qing)(qing)緒平衡(heng),心(xin)(xin)(xin)(xin)(xin)情(qing)(qing)(qing)舒(shu)暢。   在(zai)(zai)(zai)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)治療中(zhong)(zhong)必(bi)(bi)須(xu)強調(diao)(diao)(diao)(diao)情(qing)(qing)(qing)緒平衡(heng),心(xin)(xin)(xin)(xin)(xin)情(qing)(qing)(qing)愉(yu)(yu)快(kuai),這(zhe)樣(yang)才能(neng)促(cu)(cu)進(jin)健康、消除(chu)(chu)疾病(bing)(bing),而(er)且(qie)在(zai)(zai)(zai)每(mei)(mei)次(ci)(ci)做功(gong)(gong)(gong)(gong)(gong)(gong)(gong)后(hou)(hou)都(dou)(dou)會(hui)(hui)有(you)(you)(you)(you)(you)(you)(you)(you)舒(shu)適(shi)(shi)(shi)(shi)和(he)(he)欣快(kuai)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)感覺(jue)(jue)。 (4)循序(xu)漸(jian)進(jin),勿(wu)急求(qiu)成(cheng)(cheng)(cheng)。   初(chu)(chu)期練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)不(bu)(bu)(bu)(bu)能(neng)急于(yu)(yu)(yu)(yu)(yu)(yu)求(qiu)成(cheng)(cheng)(cheng),練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)效(xiao)果都(dou)(dou)是(shi)(shi)(shi)(shi)(shi)(shi)隨(sui)著(zhu)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)時(shi)(shi)(shi)(shi)(shi)間(jian)(jian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)增(zeng)加(jia)逐漸(jian)顯(xian)現(xian)出(chu)(chu)(chu)來的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)方法(fa)(fa)(fa)(fa)雖(sui)然(ran)(ran)不(bu)(bu)(bu)(bu)很復雜(za),但要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)掌(zhang)(zhang)握(wo)(wo)得(de)比較熟練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian),也(ye)(ye)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)通(tong)過(guo)(guo)(guo)(guo)(guo)一(yi)(yi)(yi)(yi)定(ding)時(shi)(shi)(shi)(shi)(shi)間(jian)(jian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi),才能(neng)達(da)(da)(da)(da)到(dao)(dao)(dao)。 (5)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)養(yang)(yang)相(xiang)兼(jian),密切(qie)結(jie)(jie)(jie)合(he)(he)(he)(he)(he)。   練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)養(yang)(yang)相(xiang)兼(jian),就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)和(he)(he)合(he)(he)(he)(he)(he)理(li)(li)休(xiu)養(yang)(yang)并重(zhong)(zhong)。只(zhi)(zhi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong),不(bu)(bu)(bu)(bu)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)合(he)(he)(he)(he)(he)理(li)(li)休(xiu)養(yang)(yang),對(dui)(dui)戰(zhan)勝疾病(bing)(bing)將(jiang)是(shi)(shi)(shi)(shi)(shi)(shi)個(ge)(ge)障礙,故練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)、養(yang)(yang)必(bi)(bi)須(xu)密切(qie)結(jie)(jie)(jie)合(he)(he)(he)(he)(he)。合(he)(he)(he)(he)(he)理(li)(li)休(xiu)養(yang)(yang)應(ying)(ying)包括(kuo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)內(nei)容(rong)為:注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)適(shi)(shi)(shi)(shi)當(dang)休(xiu)息(xi)(xi)、生(sheng)活(huo)(huo)(huo)規律(lv)、情(qing)(qing)(qing)緒樂觀(guan)、飲(yin)食(shi)有(you)(you)(you)(you)(you)(you)(you)(you)節、適(shi)(shi)(shi)(shi)度(du)(du)(du)體(ti)力(li)活(huo)(huo)(huo)動(dong)(dong)(dong)等(deng)(deng)。這(zhe)些內(nei)容(rong)在(zai)(zai)(zai)整(zheng)(zheng)個(ge)(ge)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)過(guo)(guo)(guo)(guo)(guo)程中(zhong)(zhong)乃至一(yi)(yi)(yi)(yi)生(sheng),都(dou)(dou)應(ying)(ying)當(dang)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi) (6)固定(ding)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa),功(gong)(gong)(gong)(gong)(gong)(gong)(gong)時(shi)(shi)(shi)(shi)(shi)適(shi)(shi)(shi)(shi)宜(yi)(yi)。   當(dang)前(qian)(qian)(qian)各地流傳的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa)甚多。有(you)(you)(you)(you)(you)(you)(you)(you)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa)已(yi)在(zai)(zai)(zai)臨床廣(guang)泛采用(yong)(yong),效(xiao)果不(bu)(bu)(bu)(bu)錯;也(ye)(ye)有(you)(you)(you)(you)(you)(you)(you)(you)些功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa),僅限(xian)(xian)于(yu)(yu)(yu)(yu)(yu)(yu)個(ge)(ge)別人(ren)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi),尚(shang)未完全(quan)(quan)公開,或(huo)(huo)使(shi)(shi)(shi)用(yong)(yong)之(zhi)(zhi)人(ren)甚少,功(gong)(gong)(gong)(gong)(gong)(gong)(gong)效(xiao)究竟如何,尚(shang)難(nan)定(ding)論(lun)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)者應(ying)(ying)在(zai)(zai)(zai)醫生(sheng)指(zhi)(zhi)導(dao)下(xia),根(gen)(gen)據病(bing)(bing)情(qing)(qing)(qing)、體(ti)質和(he)(he)日常習(xi)(xi)(xi)慣等(deng)(deng),選擇1~2種(zhong)(zhong)合(he)(he)(he)(he)(he)適(shi)(shi)(shi)(shi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)(fa)(fa),進(jin)行(xing)(xing)(xing)(xing)(xing)(xing)(xing)鍛(duan)(duan)煉,這(zhe)樣(yang)既便(bian)于(yu)(yu)(yu)(yu)(yu)(yu)掌(zhang)(zhang)握(wo)(wo),又易獲效(xiao)果 (7)總(zong)(zong)結(jie)(jie)(jie)經(jing)(jing)驗,避(bi)免偏(pian)差(cha)(cha)。 氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)療法(fa)(fa)(fa)(fa)主(zhu)(zhu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)是(shi)(shi)(shi)(shi)(shi)(shi)患(huan)者自(zi)(zi)(zi)(zi)(zi)(zi)行(xing)(xing)(xing)(xing)(xing)(xing)(xing)掌(zhang)(zhang)握(wo)(wo)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)求(qiu)和(he)(he)方法(fa)(fa)(fa)(fa),不(bu)(bu)(bu)(bu)斷(duan)地進(jin)行(xing)(xing)(xing)(xing)(xing)(xing)(xing)鍛(duan)(duan)煉。在(zai)(zai)(zai)鍛(duan)(duan)煉中(zhong)(zhong)大都(dou)(dou)不(bu)(bu)(bu)(bu)能(neng)一(yi)(yi)(yi)(yi)帆風(feng)順,嚴重(zhong)(zhong)者可(ke)(ke)產生(sheng)偏(pian)差(cha)(cha)。造(zao)成(cheng)(cheng)(cheng)這(zhe)種(zhong)(zhong)情(qing)(qing)(qing)況,最常見的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)原因是(shi)(shi)(shi)(shi)(shi)(shi)急于(yu)(yu)(yu)(yu)(yu)(yu)求(qiu)成(cheng)(cheng)(cheng),不(bu)(bu)(bu)(bu)能(neng)循序(xu)漸(jian)進(jin),呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)用(yong)(yong)力(li)過(guo)(guo)(guo)(guo)(guo)大,一(yi)(yi)(yi)(yi)味追求(qiu)深(shen)長(chang)(chang)緩慢(man),或(huo)(huo)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)強度(du)(du)(du)太大,或(huo)(huo)盲目(mu)追求(qiu)某(mou)些感覺(jue)(jue),結(jie)(jie)(jie)果造(zao)成(cheng)(cheng)(cheng)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)不(bu)(bu)(bu)(bu)暢,胸悶(men)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)短(duan)(duan)甚則呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)紊亂(luan),頭(tou)痛頭(tou)昏,精神緊(jin)張(zhang)等(deng)(deng)。偏(pian)差(cha)(cha)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)形(xing)成(cheng)(cheng)(cheng),往(wang)往(wang)是(shi)(shi)(shi)(shi)(shi)(shi)由(you)(you)(you)微至顯(xian),由(you)(you)(you)輕到(dao)(dao)(dao)重(zhong)(zhong),當(dang)開始有(you)(you)(you)(you)(you)(you)(you)(you)所(suo)表(biao)現(xian)時(shi)(shi)(shi)(shi)(shi),糾正(zheng)(zheng)比較容(rong)易,需時(shi)(shi)(shi)(shi)(shi)也(ye)(ye)短(duan)(duan),如果偏(pian)差(cha)(cha)已(yi)經(jing)(jing)形(xing)成(cheng)(cheng)(cheng),糾正(zheng)(zheng)起(qi)(qi)(qi)來就(jiu)(jiu)比較費力(li)。因此練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)之(zhi)(zhi)初(chu)(chu),一(yi)(yi)(yi)(yi)定(ding)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)深(shen)入(ru)(ru)(ru)(ru)細(xi)致地體(ti)會(hui)(hui),總(zong)(zong)結(jie)(jie)(jie)經(jing)(jing)驗,找到(dao)(dao)(dao)不(bu)(bu)(bu)(bu)足(zu)(zu),及時(shi)(shi)(shi)(shi)(shi)糾正(zheng)(zheng),以(yi)(yi)(yi)免形(xing)成(cheng)(cheng)(cheng)偏(pian)差(cha)(cha)。 3.練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)事(shi)項 首先(xian)(xian)(xian),要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)選擇適(shi)(shi)(shi)(shi)宜(yi)(yi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)場所(suo)。 環(huan)境(jing)安靜(jing)(jing)對(dui)(dui)初(chu)(chu)學(xue)(xue)(xue)者尤為重(zhong)(zhong)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)。在(zai)(zai)(zai)室(shi)外(wai)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong),最好(hao)能(neng)選擇樹林(lin)、草坪、花圃等(deng)(deng)空(kong)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)新(xin)鮮的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)地方;在(zai)(zai)(zai)室(shi)內(nei)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong),也(ye)(ye)應(ying)(ying)保持空(kong)氣(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)流通(tong)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)場所(suo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)光線宜(yi)(yi)暗些,有(you)(you)(you)(you)(you)(you)(you)(you)利(li)于(yu)(yu)(yu)(yu)(yu)(yu)較快(kuai)入(ru)(ru)(ru)(ru)靜(jing)(jing)。但無(wu)論(lun)室(shi)內(nei)室(shi)外(wai),都(dou)(dou)不(bu)(bu)(bu)(bu)宜(yi)(yi)讓風(feng)直(zhi)接(jie)吹在(zai)(zai)(zai)身(shen)(shen)(shen)上(shang)(shang),尤其(qi)(qi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)避(bi)免吹在(zai)(zai)(zai)后(hou)(hou)頸(jing)、后(hou)(hou)背等(deng)(deng)部位。 其(qi)(qi)次(ci)(ci),功(gong)(gong)(gong)(gong)(gong)(gong)(gong)前(qian)(qian)(qian)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)擺脫煩惱,心(xin)(xin)(xin)(xin)(xin)情(qing)(qing)(qing)愉(yu)(yu)快(kuai)。 在(zai)(zai)(zai)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)前(qian)(qian)(qian)20分(fen)鐘即(ji)應(ying)(ying)停(ting)止較劇(ju)烈(lie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)體(ti)力(li)和(he)(he)腦力(li)活(huo)(huo)(huo)動(dong)(dong)(dong),以(yi)(yi)(yi)保證練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)時(shi)(shi)(shi)(shi)(shi)全(quan)(quan)身(shen)(shen)(shen)肌(ji)肉(rou)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)、心(xin)(xin)(xin)(xin)(xin)情(qing)(qing)(qing)平靜(jing)(jing),這(zhe)也(ye)(ye)有(you)(you)(you)(you)(you)(you)(you)(you)益(yi)于(yu)(yu)(yu)(yu)(yu)(yu)調(diao)(diao)(diao)(diao)整(zheng)(zheng)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)和(he)(he)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)守(shou)(shou)(shou)(shou)入(ru)(ru)(ru)(ru)靜(jing)(jing)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)前(qian)(qian)(qian)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)寬衣松(song)(song)(song)(song)(song)帶,以(yi)(yi)(yi)便(bian)于(yu)(yu)(yu)(yu)(yu)(yu)全(quan)(quan)身(shen)(shen)(shen)肌(ji)肉(rou)放(fang)(fang)(fang)(fang)松(song)(song)(song)(song)(song)和(he)(he)呼(hu)(hu)(hu)(hu)(hu)吸(xi)(xi)(xi)(xi)(xi)(xi)(xi)通(tong)暢。若(ruo)采用(yong)(yong)臥(wo)(wo)(wo)式(shi),應(ying)(ying)脫掉(diao)外(wai)衣,安臥(wo)(wo)(wo)床上(shang)(shang)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)之(zhi)(zhi)前(qian)(qian)(qian)還要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)排除(chu)(chu)大小(xiao)(xiao)(xiao)便(bian)。 最后(hou)(hou),要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)次(ci)(ci)數(shu)和(he)(he)時(shi)(shi)(shi)(shi)(shi)間(jian)(jian) 初(chu)(chu)學(xue)(xue)(xue)者每(mei)(mei)天(tian)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)一(yi)(yi)(yi)(yi)次(ci)(ci),可(ke)(ke)在(zai)(zai)(zai)自(zi)(zi)(zi)(zi)(zi)(zi)己最為清醒(xing)之(zhi)(zhi)時(shi)(shi)(shi)(shi)(shi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)時(shi)(shi)(shi)(shi)(shi)間(jian)(jian)15~30分(fen)鐘即(ji)可(ke)(ke);練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)熟練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)者,可(ke)(ke)增(zeng)加(jia)幾次(ci)(ci)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)時(shi)(shi)(shi)(shi)(shi)間(jian)(jian),每(mei)(mei)次(ci)(ci)延長(chang)(chang)到(dao)(dao)(dao)30~60分(fen)鐘。在(zai)(zai)(zai)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)期間(jian)(jian),生(sheng)活(huo)(huo)(huo)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)有(you)(you)(you)(you)(you)(you)(you)(you)規律(lv),飲(yin)食(shi)上(shang)(shang)可(ke)(ke)適(shi)(shi)(shi)(shi)當(dang)增(zeng)加(jia)營養(yang)(yang),去掉(diao)煙(yan)酒嗜好(hao),同(tong)時(shi)(shi)(shi)(shi)(shi),要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)避(bi)免七情(qing)(qing)(qing)干擾,保持情(qing)(qing)(qing)緒穩(wen)定(ding)。練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)完畢后(hou)(hou),不(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)匆忙(mang)站(zhan)起(qi)(qi)(qi),應(ying)(ying)該先(xian)(xian)(xian)用(yong)(yong)兩(liang)手(shou)(shou)擦面(mian)(mian)(mian)(mian)(mian),輕輕揉揉兩(liang)眼,然(ran)(ran)后(hou)(hou)再(zai)緩緩起(qi)(qi)(qi)立,活(huo)(huo)(huo)動(dong)(dong)(dong)活(huo)(huo)(huo)動(dong)(dong)(dong)四肢(zhi)。但要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)注(zhu)(zhu)(zhu)意(yi)(yi)(yi)(yi)(yi)(yi)(yi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)(shi)(shi)(shi)(shi)在(zai)(zai)(zai)饑(ji)餓和(he)(he)飽食(shi)之(zhi)(zhi)后(hou)(hou),都(dou)(dou)不(bu)(bu)(bu)(bu)宜(yi)(yi)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong);發(fa)熱腹(fu)(fu)(fu)(fu)瀉、重(zhong)(zhong)感冒或(huo)(huo)身(shen)(shen)(shen)體(ti)過(guo)(guo)(guo)(guo)(guo)度(du)(du)(du)疲(pi)勞(lao)時(shi)(shi)(shi)(shi)(shi),均應(ying)(ying)暫停(ting)練(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)(lian)功(gong)(gong)(gong)(gong)(gong)(gong)(gong)。

如何練氣功?

1.以意領氣,意氣相合
就是通過意識活動疏通人體與自然界的混元氣,使之有機地結合起來。
2.柔采聚合
采氣時要意想頭頂青天,腳踩大地,將自身完全與自然相融為一體,把所采之氣和體內混元氣聚合于身體的某個部位。
3.采氣要遵循五個要領
遠,所謂遠,指距離遠而不近,以意識暗示思維到天邊、天空、地心等遙遠之處;
連,所謂連,指動作連而不斷,意念連貫不丟;
柔,所調柔,指動意識程度不僵,適度為宜;
均,所謂均,指速度均勻,不急不緩;
樂,所謂樂,指情志樂而不憂,內笑而不忘形。
少林氣功素有三采之說,曰:一采天地之靈氣,二采花草樹木之鮮氣,三采之氣說不得。現分別介紹如下:
采天地靈氣
“靈氣”即天地精靈之氣。《靈樞》中指出:“氣者,天地之靈萬物之精也”。人生天地間,天地之靈即日、星、月、金、木、水、火、土··一。若采天地之靈,必于每日子、午、卯、酉四時行之。因子過陽生,午過陰生,卯時氣旺,酉時氣充,故采合陰陽之氣于一體,尤得氣之盛也。然除此四時,若任意行之,必無利益。要求行功之地宜無雜聲、雜色。
采天陽之氣
《陰陽離合論》中指出“人生天地間,天地一陰陽也。陰陽相交而后萬物生。人身一小陰陽也,陰陽相交而后百病無。陰陽互用,氣血交融,自然無病。”夭體陰陽之氣即日精月華之氣,是生養人間萬物之珍寶。必于每日子、午、卯、酉四時,方得氣之盛也。具體功法有吸日陽法、吸月陰法和陰陽合一法三種。
吸日陽法
內功取日精要選擇朔日,即農歷每月初一,這個時間日與月初次交合,精氣久蓄初露,十分充沛。如果朔日沒有時間或遇有陰雨,則改在初二或初三亦可。錯過了這個機會日月的精華之氣已虛,就不宜再取了。具體功法如下:
①姿勢
坐勢:取日精要在每月初一日出卯時,出室登高面對正在冉冉升起的太陽坐定,平心靜氣,調勻呼吸,以單盤或雙盤姿勢均可(圖18)
站勢:每日午時前后出室登高而立,最好不讓任何物體遮掩太陽光線,以便太陽光線充分照射到練功者。然后面南背北而立,兩腿自然微屈,以膝蓋不超過腳尖為宜。雙目垂簾,兩臂彎曲前伸,五指分開呈八字掌狀,掌心與太陽相對,全身放松,脊背直立(圖19)。
圖18圖19
②動作
坐勢:接(圖18)坐勢。雙目垂簾,兩臂彎屈前伸,掌心與剛剛升起的太陽相對,然后兩臂緩緩回收至胸前(圖20),再慢慢向前推出,同時身體配合手臂作前后擺動(圖21)
站勢:接(圖19)站勢。兩臂緩緩回收至胸前(圖22)。再慢慢向前推出,兩腿配合手臂上下起伏,兩膝緩緩屈伸(圖23)
圖20圖21圖22圖23
③呼吸
坐勢:呼吸要配合兩臂的回收和推出動作。回收時以鼻吸氣,推出時以口呼氣。
站勢:同坐勢。
④意念
坐勢:行功時意念集中在雙掌勞宮穴上,吸氣時意想太陽光中的黃色光線,隨吸氣時的回拉動作源源不斷地注入口中,在吸氣結束時以喉頭配合吞氣動作,將口內的目光精如吞咽食物一樣,隨雙掌回拉動作送入丹田內部,然后上下齒離開,嘴唇微外突,意想體內之濁氣隨雙掌的推出動作以口呼出。
站勢:同坐勢。
@收勢
坐勢:接(圖21)坐勢。當雙掌回收至胸前時,翻掌掌心向下,將所采之氣按入丹田(圖24),
然后雙掌分別從身體兩側向前、向上弧形交叉,雙掌重迭。掌心相向,男左掌向外,右掌向內,女右掌向外,左掌向內(圖25),
將重迭的雙掌向(xiang)胸前回收,同時向(xiang)下翻轉,并按壓在丹田上(shang)。

練氣(qi)功怎么引氣(qi)。。

關于“練氣功入門”
1.掌握練氣功的三要素:調息、調身、調心
修練氣功,首先是要在調息、調身、調心上下功夫。
(1)調心,就是自覺控制意識活動,這是氣功鍛煉的中心環節。其基本要求就是要做到清心寡欲,排除雜念,達到入靜狀態。難以入靜是初練氣功的一大障礙,由于入靜與練功效果有關,所以初學者往往求靜心切,這反生急躁,越練越煩,更難入靜。
入靜,就是通過意守,改胡思亂想為靜思專想,進而做到無思無想,恬靜愉快,悠然自得。意守,就是把注意力集中于體內某一定部位或某種活動,或意想某種對身體有益的事情。最常用的意守方法是用呼吸結合意守丹田。
丹田,是指臍下一寸半的氣海穴,它不是一個點或一個面,而是一個球體。呼吸與意守丹田結合,叫做氣貫丹田。氣貫丹田的一般方法是:進行腹式呼吸,即吸氣時膈肌下降,腹壓增加,使小腹外鼓,好像氣經肺吸入丹田;呼氣時小腹回縮,好像氣從小腹經肺呼出。
(2) 調息就是自覺控制呼吸,其基本要求是“細、靜、勻、長”,逐步達到無聲無息。出入綿綿、若存若亡的境地。
初練時,務必自然,不可勉強,慢慢做到從有聲到無聲,由短促到深長。最好是練“氣貫丹田”法,至于“大周天”、“小周天”的運氣方法,待有一定功力后再去逐步學習。
運氣是指通過深長呼吸和停閉呼吸,以意領氣,打通經脈,意隨氣行,運行周天。這在古代也稱“閉氣”、“引氣”、“行氣”、“運氣”等。若運氣攻患處,給自己治病稱“行氣”;若運氣外出,發氣給他人治病,則稱“布氣”。
(3) 調身就是自覺控制身體的姿勢和動作。調身一般分“行、立、坐、臥、做”。這五種情況都必須與調心和調息配合進行。調身的總要求是寬衣解帶,舒適自然,不拘形式.
行,要平正不搖,注意道路,氣貫丹田,呼氣提肛,吸氣放松。
立,兩足平行與肩同寬,雙膝微屈,軀干平直,含胸收腹,兩臂向前半舉,屈肘屈腕如抱球狀,兩目半閉凝視鼻端,然后調息,意守丹田,如“三圓式站樁
坐,有自由式和盤膝式兩種
自由式,選適當高度之椅、凳或床,雙腳踏地而坐,雙腿分開與肩同寬,雙手仰掌疊放一起置于小腹前,目半睜,視鼻端,或雙手合掌如佛,目半睜視指端
盤膝坐,有單盤膝、雙盤膝和自然盤膝。單盤膝是將一側小腿放另一小腿上面;雙盤膝是先將右小腿放在左小腿上面,再把左小腿搬起放在右小腿上面,兩小腿交叉,兩足底朝天放在大腿上;自然盤膝是兩小腿自然交叉成八字形,兩足壓在大腿下。上身姿勢皆同自由式。行功應備軟墊,兩腿發麻時,可行自我按摩后收功。
臥,適于病弱或失眠者,可于睡前行此功。以右側臥位為佳,頭稍向前。下面的一只手自然屈肘放枕前,手心向上,上面一只手自然放在大腿上、手心向下,或放丹田處,手心按腹。腿的姿勢是,下面的自然伸直或略屈,上面的屈膝120°放另一腿上面。
做,有兩個含意:其一是指日常勞作時,根據工作的性質,采取合理的不易疲勞姿勢,配合意守丹田和腹式呼吸,其精神實質是時時處處都意守丹田練氣功;其二是指導引、太極拳等各家各派的動功功法,其姿勢動作五花八門,學者應選其一種,認真練習。總之,調身即調整形體,使自己的身體符合練功姿勢、形態的要求。
2.練習氣功的要領
(1)松靜相輔,順乎自然
松與靜的關系密切,全身放松能促進入靜,而入靜后,也必然呈現全身放松,故兩者是相輔相成的。松,一方面是全身肌肉放松,這個松必須掌握松而不懈的狀態。采用臥式,全身放松較易實現,但在擺好姿勢以后,還應全身微微晃動幾下,達到臥之舒適。站、坐兩式的維持,都必須有一定的肌肉處于緊張狀態,但也需最大限度的放松。放松的另一個方面,就是意識的放松,首先要伴隨著全身肌肉放松,使整個身體有一個舒適松快的感覺,另外,就是意守呼吸或意守丹田都不能思想過于集中,要消除緊張狀態,達到精神意識的放松。靜,是指相對安靜而言,在呼吸方面出入無聲,體會悠閑自得,在意識方面強調通過意守,排除雜念,達到入靜。總之,松靜自然是練功的關鍵,掌握得好,可以迅速獲得良效,掌握不當,往往會出偏差
(2)練意練氣,意氣合一]
氣功之氣,主要是指真氣(元氣)。練氣之初,必須由練肺氣(呼吸之氣)入手。肺氣的鍛煉,由于功法的不同,采用的呼吸方式也各異。雖然如此,但不論什么功法,大都要求呼吸做到:“悠、勻、細、長、緩”。練功有素之人、每分鐘呼吸次數,甚至可達二三次,形成緩慢的腹式呼吸。呼、吸氣的鍛煉,必須由淺入深,由快至慢,逐漸練習,不能要求在短時間內即形成完整的深長呼吸。初練時必須以意念誘導,練到一定程度,便可達到自然而規律的呼吸。練意:一為排除雜念,達到入靜;二為意守丹田,使整個機體發生更深刻的變化。初練氣功者欲想很快排除雜念是很困難的,必須通過一定時間的練習,才能使雜念逐漸減少,達到入靜的要求
練功過程中怎樣把練意和練氣結合起來?開始鍛煉呼吸時,同時也要意守呼吸,以幫助呼吸盡快練好。待深長。均勻的呼吸形成后,再注意腹部隨呼吸起落。當呼吸鍛煉得很純熟時,即使不注意呼吸也能自然達到氣貫丹田,此時,單純意守丹田即可以了。這樣練氣練意,二者就能密切結合,實現意氣合一,使真氣充沛,達到治病健身
(3)情緒平衡,心情舒暢。
在氣功治療中必須強調情緒平衡,心情愉快,這樣才能促進健康、消除疾病,而且在每次做功后都會有舒適和欣快的感覺。
(4)循序漸進,勿急求成。
初期練功不能急于求成,練功效果都是隨著練功時間的增加逐漸顯現出來的。練功方法雖然不很復雜,但要掌握得比較熟練,也要通過一定時間的練習,才能達到。
(5)練養相兼,密切結合。
練養相兼,就是練功和合理休養并重。只練功,不注意合理休養,對戰勝疾病將是個障礙,故練、養必須密切結合。合理休養應包括的內容為:注意適當休息、生活規律、情緒樂觀、飲食有節、適度體力活動等。這些內容在整個練功過程中乃至一生,都應當注意
(6)固定功法,功時適宜。
當前各地流傳的功法甚多。有的功法已在臨床廣泛采用,效果不錯;也有些功法,僅限于個別人練習,尚未完全公開,或使用之人甚少,功效究竟如何,尚難定論。練功者應在醫生指導下,根據病情、體質和日常習慣等,選擇1~2種合適功法,進行鍛煉,這樣既便于掌握,又易獲效果
(7)總結經驗,避免偏差。
氣功療法主要是患者自行掌握練功要求和方法,不斷地進行鍛煉。在鍛煉中大都不能一帆風順,嚴重者可產生偏差。造成這種情況,最常見的原因是急于求成,不能循序漸進,呼吸用力過大,一味追求深長緩慢,或意守強度太大,或盲目追求某些感覺,結果造成呼吸不暢,胸悶氣短甚則呼吸紊亂,頭痛頭昏,精神緊張等。偏差的形成,往往是由微至顯,由輕到重,當開始有所表現時,糾正比較容易,需時也短,如果偏差已經形成,糾正起來就比較費力。因此練功之初,一定要深入細致地體會,總結經驗,找到不足,及時糾正,以免形成偏差。
3.練功注意事項
首先,要選擇適宜的練功場所。
環境安靜對初學者尤為重要。在室外練功,最好能選擇樹林、草坪、花圃等空氣新鮮的地方;在室內練功,也應保持空氣流通。練功場所的光線宜暗些,有利于較快入靜。但無論室內室外,都不宜讓風直接吹在身上,尤其要避免吹在后頸、后背等部位。
其次,功前要擺脫煩惱,心情愉快。
在練功前20分鐘即應停止較劇烈的體力和腦力活動,以保證練功時全身肌肉放松、心情平靜,這也有益于調整呼吸和意守入靜。練功前要寬衣松帶,以便于全身肌肉放松和呼吸通暢。若采用臥式,應脫掉外衣,安臥床上。練功之前還要排除大小便。
最后,要注意練功的次數和時間
初學(xue)者每天練(lian)(lian)(lian)功(gong)一(yi)次,可在自己最為清醒之(zhi)時(shi)練(lian)(lian)(lian)習。練(lian)(lian)(lian)習時(shi)間15~30分(fen)鐘(zhong)即(ji)可;練(lian)(lian)(lian)功(gong)熟練(lian)(lian)(lian)者,可增加幾(ji)次練(lian)(lian)(lian)功(gong)時(shi)間,每次延(yan)長(chang)到(dao)30~60分(fen)鐘(zhong)。在練(lian)(lian)(lian)功(gong)期(qi)間,生活(huo)要(yao)(yao)有規律,飲(yin)食(shi)上可適(shi)當增加營養,去掉煙(yan)酒嗜(shi)好,同(tong)時(shi),要(yao)(yao)注意(yi)避免七(qi)情(qing)干擾,保持情(qing)緒穩(wen)定。練(lian)(lian)(lian)功(gong)完(wan)畢后(hou),不要(yao)(yao)匆忙站(zhan)起,應該先用(yong)兩手(shou)擦(ca)面,輕輕揉揉兩眼,然后(hou)再緩(huan)緩(huan)起立,活(huo)動活(huo)動四肢(zhi)。但要(yao)(yao)注意(yi)的是在饑餓和飽食(shi)之(zhi)后(hou),都不宜(yi)練(lian)(lian)(lian)功(gong);發熱(re)、腹瀉、重感(gan)冒或身體過(guo)度疲(pi)勞時(shi),均應暫(zan)停練(lian)(lian)(lian)功(gong)。

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