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。
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)。
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)。
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)。
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)。
本文地(di)址://n85e38t.cn/yundongjianshen/34347.html.
聲明： 我(wo)(wo)們(men)(men)致力于保護作(zuo)者版(ban)權(quan)(quan)，注重分(fen)享，被刊用文(wen)章因無法(fa)核實真實出處(chu)，未能及時與作(zuo)者取得(de)聯系，或有版(ban)權(quan)(quan)異(yi)議的，請(qing)(qing)聯系管理員，我(wo)(wo)們(men)(men)會立即處(chu)理，本站部分(fen)文(wen)字與圖(tu)片資源來自于網(wang)絡，轉載是出于傳遞更多(duo)信息之目的,若有來源標注錯(cuo)誤或侵犯了您的合(he)法(fa)權(quan)(quan)益，請(qing)(qing)立即通知我(wo)(wo)們(men)(men)(管理員郵箱(xiang)：)，情況屬實，我(wo)(wo)們(men)(men)會第一時間予(yu)以刪除(chu)，并同時向您表示(shi)歉意(yi),謝謝!
上(shang)一篇: 老人(ren)練習氣功的禁忌
下一篇: 中(zhong)華氣功內臟按摩法
