养 生
太 极 球 ①
Yangsheng Tai Chi Ball
圆成 Yuan Cheng
圆成养生中心
前 言 Preface
养生太极球是指用球做练习器械的养生套路，属太极养生系列。实践证明，练之有显着的健脑益智、通利关节、和畅气血的作用。本套功法包括定式螺旋和开步式（动式）螺旋两部分内容，本书仅介绍前者。
Yangsheng (preserving your life)
Tai Chi Ball belongs to Tai Chi Yangsheng series, using balls as a practicing
tool. It has been proved that practicing Yangsheng Tai Chi Ball obviously is
good to your brain, enhance your intelligence, make your joints more flexible
and have your Chi and blood flow more smoothly in your body. The Yangsheng Tai
Chi Ball Form consists of Standing Spire and Moving Spire, however, only the
Standing Spire is introduced in this document.
在传统武术和太极拳里,曾有过以球做练功器械的先例。且有石球、铁球、木球、纸球的不同。而且已形成完整的独立功法，并且以之做练习掌力、指力、臂力或做练暗器的辅助功。太极拳更是以之作旋腕、旋臂及练螺旋劲的辅助功。往往结合着野马分鬃、倒撵猴来练习。养生太极球是笔者依据太极理论并参照天人合一的整体理论，结合自身的练功实践和师传的健身太极球的练功要求编创而成。它通常做为养生的独立功法来习炼，也可依个人需要做为太极拳(或其它的内家拳)的基础功或辅助功来习练。
In
养生太极球最大的特点就是高效、简易、安全。 Yangsheng Tai Chi Ball features high
effectiveness, being simple and safe.
l
高效 可使练习者很快进入太极养生运动中练形、练气、练意、练劲的角色。而练太极拳最关健、最实质的要求基本上可以用五个宇来概括，即松，柔、轻，灵、整。
养生太极球就有意针对了这一现实。它可以使习练者很快地进入练太极拳全方面脚色，迅速领悟太极功能状态。 此外，养生太极球还有明显的强身健体的养生作用。练这套太极球，乍看起来似乎运动很小，其实不然，它锻炼非常全面，关系全身各个部分，是一动无不动的全身动作。所以
① 练这套太极球能促进经脉的气血流通，从而为养生祛病奠定了雄厚基础。练此方法时很多人都会微微出汗，但却不会有一般运动时伴随的呼吸急促、心跳增快等现象。从传统中医的立场来看，是营卫调和，阴阳既济的表观。传统医学（即中医）所说的“气血流通，百病不生”的道理，可以在这里得到体现。②
这套太极球以练松腰为主要目的。这一方面为太极拳的腰为主宰创造条件；另一方面，腰为肾之府，练此功，对强腰壮肾有巨大作用。中医认为肾为先天之本，而内家拳认为肾与元气有着直接关联，而这一切均与人体的健康息息相关。③
练螺旋劲是练形气神整劲的有效方法，这套太极球把认为人们难以把握的螺旋劲通过球的运动，将左右、上下、前后各方向的螺旋劲简单化。故能通过短时习练，就能体会到螺旋劲的实质。
Highly Effective It lets practitioners quickly enter the role
of practicing postures, cultivating Chi, exercising their minds and developing
Jin (energy) in Tai Chi Yangsheng activities. The most critical and essential
requirements when practicing Tai Chi Chuan can be briefly expressed with five
words, relaxing, flexible, light, agile and integral. Yangsheng Tai Chi Ball
movement form is designed to realize these ideas. It’ll guide practitioners
quickly and entirely enter the role of practicing Tai Chi Chuan and understand
the Tai Chi status at no time. Besides, Yangsheng Tai Chi Ball is obviously
good to your physical health. When practicing this Tai Chi Ball set, at the
first glance there are no stretching movements. Actually it is not what you
see. The exercising is overall for each and every part of your body, all moves
when one moves. So ① practicing this Tai Chi Ball set improves flowing of Chi
and blood in your meridians and vessels and therefore builds a strong basis for
your health and driving illness out of your body. When practicing this set of
movement form, a lot of people may sweat a little, yet heavy breath and fast
beat will not come up which accompanies common movements. From the angle of
traditional Chinese medicine, actually it represents the coordination of Ying Qi (Nutritive Chi) and Wei Qi (Defensive Chi) and the harmony
of Yin and Yang. This is the law of No
disease comes up when Chi and blood flow smoothly in traditional medicine
(Chinese medicine). ② This set of Tai Chi Ball movement form is mainly designed
to relax your waist. First, in Tai Chi Chuan, the waist dominates. Secondly,
waist is the chamber of kidney. So practicing this movement form will greatly
strengthen your waist and kidney. In Chinese medicine, kidney is the foundation
of prenatal life; and in internal arts, kidney is considered to have direct
relationship with Yuan Qi (Primordial
Chi). All these are closely connected to your physical health. ③ Developing
spiral energy (Luo Xuan Jin) is an
efficient way to develop the integral energy covering Body, Chi and Mind. A lot
of people may think that Spiral energy is very difficult to learn. However,
here it becomes easy by operating the ball left and right, upwards and
downwards, forwards and backwards. Therefore after practicing for not long
time, you may feel the essence of the spiral energy.
l
简易 这里所说的“简”是简便，“易”是容易。所谓简便，一方面是动作简单，内容单纯，而且这些动作多是日常生活中习惯的动作；一方面练功方便，不受环境、场地等条件限制。所谓容易是指易教，易学、易练。真可以说是一讲就懂，一教就会。
Simple and Easy Here the word Simple has two meanings.
First, the movements and contents of the form are simple, and most of the
movements are frequently seen in your daily life. Secondly, they are convenient
to be practiced without the limit of environment and field. And the word Easy
here means easy to teach, learn and practice. Trust me, you can understand once
I tell you, you can practice once I teach you.
l
安全 养生太极球是动作和缓的周身运动，动作安排既合乎武术要求，也符合内家功、中医以及现代医学的规范，所以练起来安全可靠，适合广大养生爱好者练习。
Safe The Yangsheng Tai Chi Ball form is the
overall and slow movement of body. The movements meet the requirements of Wushu (martial arts) as well as the
specifications of internal arts, Chinese medicine and modern medicine. So it is
safe and reliable to practice, and it is a good choice for Yangsheng fans.
第一节 预备势
Section
1 Preparing Posture
|
1)
两脚并拢，松静站立，周身中正，目似垂帘，神守鼻端，右手持球置于体侧，手腕微外鼓，左手自然下垂，（图1-1）。 |
图1-1 Graphic 1-1 |
2)
默唸：顶天立地，形松意充。外静内静，心澄貌恭。一念不起，神注太空。神意照体，周身融融。
Recite the
following words in silence. Ding Tian Li
Di (Feet on the ground, head in the sky), Xing Song Yi Chong
(Physically relax, and your mind spreads). Wai
Jing Nei Jing (Show your respect, quiet inside), Xin Cheng Mao Gong (Clear your heart, and a humble look is right). Yi Nian Bu Qi (Kill your ideas), Shen Zhu Tai Kong (and guide your mind
into the outer space). Shen Yi Zhao Ti (Mind
overlooks body), Zhou Shen Rong Rong
(and the overall pleasure resides).
第二节 转球
Section 2 Rotating the Ball
一、动作路线 Movement Routes
1.
右臂螺旋
Right Spire
|
左脚开立，两脚平行，两脚间距约为一肩半（图1-2）。右手逐渐转掌心向上，托球上升至中脘，左手收至命门，掌心对命门（图1-3）；Move your left foot aside as much as one
and half the length of your shoulder and keep it parallel with your right foot
(Graphic 1-2). Gradually turn your right hand till the palm center points
upwards, support the ball up to the acupoint Zhongwan, withdraw your left hand to the acupoint Mingmen with the center of your palm
right on Mingmen (Graphic 1-3); |
|||||
|
图1-3 Graphic 1-3 图1-2 Graphic 1-2 |
|
||||
|
右手托球沿体中线上升，并连续外旋（大拇指领着手掌手臂外旋，掌心始终保持向上），升到头顶正前方（图1-4）；向右划弧至体侧，体微右转，重心偏左（图1-5）；hold the ball in your right hand and go up
to the very front of the top of your head (Graphic 1-4) along the midline of
your body, and at the same time, continuously turn your right hand outwards
(let the thumb lead the palm and arm to turn outwards while keeping the
center of the palm upwards);move your right hand in an arc to the side of
your body and at the same time turn your body slightly to the right with the
gravity center of your body to the left a little (Graphic 1-5); |
|||||
|
图1-4 Graphic 1-4 |
图1-5 Graphic 1-5 |
||||
|
向左划弧到头顶正前方，同时重心逐渐右移（图1-6）；沿体中线下落，经中脘、章门（图1-7）；move your right hand in an arc to the very
front of the top of your head, and at the same time move the gravity center
of your body to the right gradually (Graphic 1-6);let the ball fall along the
midline of your body through the acupoints Zhongwan, Zhangmen
(Graphic 1-7) |
|||||
|
图1-6 Graphic 1-6 |
图1-7 Graphic 1-7 |
||||
|
过京门向右后方伸出，随重心渐左移，体微右转（图1-8）；向体右后方划弧，再经京门、章门从腰右侧向前掏出至中脘（图1-9），沿体中线外旋上升到头前。反复做27次循环旋转。and Jingmen, and then go to
the right back, and along with moving the gravity center to the left, turn
your body slightly to the right (Graphic 1-8); move the ball to the right
back in an arc and then go to the front of your body to the acupoint Zhongwan along the acupoints Jingmen and Zhangmen through the right side of your waist (Graphic 1-9), and
now go up to the front of your head along the midline of your body while
turning your right hand outwards. Repeat the above movements (circular
rotation) for 27 times. |
|||||
|
图1-8 Graphic 1-8 |
图1-9 Graphic 1-9 |
||||
2.
左臂螺旋
Left Spire
|
接前式，右手托球至中脘（图1-9）。左手从命门经京门、章门至中脘，逐渐转掌心向上；同时右手转掌心向下，将球交于左手（图1-10）。然后左手托球沿体中线上升至头顶正前方，同时外旋。右手转掌心向内，经章门、京门至命门，掌心对命门（图1-11）。左臂旋转的动作路线与右臂旋转的动作路线正好左右对称，反复做27次循环旋转。Continue with the previous movement. Support the ball with your right
hand to the acupoint Zhongwan (Graphic
1-9);move your left hand from the acupoint Mingmen through Jingmen
and Zhangmen to Zhongwan while gradually turn the
center of your left palm upwards; and at the same time turn the center of
your right palm downwards, and transfer the ball to your left hand (Graphic
1-10). And then support the ball with your left hand and go up along the
midline of your body to the very front of your head, and at the same time
make outward rotation. Turn the center of your right palm inwards and move to
Mingmen through Zhangmen and Jingmen with the center of your palm right on Mingmen (Graphic 1-11). The movement
routes of the rotation of your left and right arms are completely
symmetrical. Repeat the circular rotation for 27 times. |
|||||
|
图1-10 Graphic 1-10 |
图1-11 Graphic 1-11 |
||||
二、动作要领 Movement
Essentials
总的要领是动作缓慢均匀，意识贯注到形体动作中，同时体察体内外的气机变化。转球时要注意精神内守，神光始终守着鼻端，眼不要随球转动。当球转向体外时，意念球与虚空相结合，如球转到头顶上方时，意想球与头顶上方的虚空相合，球转到后下方时，就与后下方的虚空相合；当球转向身体时，要注意体察相应的穴位及体内的气机变化，比如当球沿体前上升或下降时，要注意体察百会、印堂、天突、膻中、中脘，球在体侧和体后时要注意体察章门、京门、命门等，初学者宜在作用路线熟练之后再逐一体察。
The general requirement is that
your movements must be slow and even, and pay attention to the specifics of
your physical movements, at the same time feel the changing status of Chi
inside and outside your body. Make sure that your spirit stay inside when
rotating the ball, and keep the light of your spirit on the tip of your nose,
and do not turn your eyeballs with the ball. When the ball is moved away from
your body, thinking that the ball is combined with the empty space. When the
ball is moved over your head, thinking that the ball is combined with the empty
space above your head. When moving the ball to the lower back of your body, you
think that the ball is combined with the empty space in the lower back of your
body. When moving the ball toward or near your body, please pay attention to
the changing status of the Chi in the corresponding acupoints and the place
inside your body. For example, when the ball is going up and down along the
front of your body, please focus on the acupoints Baihui, Yintang, Tiantu, Shanzhong and Zhongwan.
When the ball is being moved on both sides or in the ball of your body, please
focus on the acupoints Zhangmen, Jingmen and Mingmen. Beginners should do this one by one after being familiar
with the movement routes.
第三节 收式
Section 3 Closing Postures
|
1.
左手持球转至京门，掌心向内，指尖向下；同时右手沿带脉向前至京门，掌心对京门，指尖向下（图1-12）。左脚收回，两脚并拢（图1-13） |
|||||
|
图1-12 Graphic 1-12 |
图1-13 Graphic 1-13 |
||||
|
2.
重心右移提左腿，大腿抬平，小腿自然下垂，以踝关节为轴，左脚尖缓慢划圆，先向内转9圈，再向外转9圈（图1-14）；重心左移提右腿，大腿抬平，小腿自然下垂，以踝关节为轴，右脚尖缓慢划圆，先向内转9圈，再向外转9圈（图1-15）。右腿下落，两脚并拢。 |
|||||
|
图1-14 Graphic 1-14 |
图1-15 Graphic 1-15 |
||||
|
3.
左手持球沿带脉至肚脐，掌心向内，同时右手逐渐转指尖向前沿带脉至肚脐，与左手共同抱球（图1-16）。全身放松，意注丹田，静养片刻。 |
图1-16 Graphic 1-16 |
||||
附录 相关腧穴简介
Appendix The Acupoints Mentioned in This Document
l
命门：督脉穴。在腰部，当后正中线上，第二腰椎棘突下凹陷中。有固精壮阳，培元补肾的作用。
Mingmen: an acupoint on the Governor
Vessel. It’s the intersection of your waist and the midline of your back, the
sunken spot below the spinous process of the 2nd lumbar vertebra. It is often
used to consolidate your essence and strengthen your Yang Chi, to cultivate
your Primordial Chi and reinforce your kidney.
l
京门：足少阳胆经穴。在侧腰部，第十二肋骨游离端下际处。当虎口中点对肋弓与腋中线交点，母指所按处。有利尿通淋，补肾温阳的作用。
Jingmen: an acupoint on the Gallbladder
Meridian of foot-Shaoyang. It’s below the free end of the 12th
floating rib, the spot pressed by the tip of your thumb when putting the middle
point of your Hukou on the
intersection of your costal bow and the line passing the middle of your axilla.
It is good for easy urination, and it is also often used to reinforce your
kidney and warm your Yang Chi.
l
章门：足厥阴肝经穴，属脾之募穴。在侧腹部，第十一肋骨游离端下际处。当虎口中点对肋弓与腋中线交点，食指所按处。有疏肝健脾，降逆平喘的作用。
Zhangmen: an acupoint on the Liver
Meridian of Foot-Jueyin. It’s a Front-Mu Point of the spleen, a point where the
energy of the five Zang organs assembles. It’s below the hypochondrium, or below
the free end of the 11th floating rib. It’s the spot pressed by the
tip of your index finger when putting the middle point of your Hukou on the intersection of your costal
bow and the line passing the middle of your axilla. It is good for your liver
and spleen, and it is also often used to stop coughing.
l
中脘：任脉穴。在腹部前正中线上，当脐上四寸。有和胃健脾，温中化湿的作用。
Zhongwan: an acupoint on the Conception
Vessel. It’s on the midline of your stomach, 4 Cun above your umbilicus. It is often used to harmonize your
stomach and strengthen your spleen, to warm your inside and remove the wet.
l
膻中：任脉穴。属八会穴之一，气会膻中。在胸部前正中线上，平第四肋间，当两乳头连线中点处。有理气宽胸，平喘止咳的作用。
Shanzhong: an acupoint on the
Conception Vessel. It’s one of the eight Assembly Points, like the saying Chi
is assembled in Shanzhong. It’s on
the midline of your sternum, level with the 4th intercostal space. It’s the
middle point on the line connecting your nipples. It is often used to adjust
Chi and widen your chest, to alleviate heavy breath and stop coughing.
l
天突：任脉穴。在颈部前正中线上，胸骨上窝中央。属阴维、任脉之会穴。有宣肺平喘，清音止咳的作用。
Tiantu: an acupoint on the Conception
Vessel. It’s on the front midline of your neck, in the centre of the
suprasternal fossa. It’s the assembling Point of Yin Link Vessel and Conception
Vessel. It is often used to alleviate the asthma and remove cough.
l
印堂：在前额部，当两眉间连线与前正中线交点处。有镇惊安神，活络疏风的作用。
Yintang: It’s on your forehead, the
intersection of the front midline of your face and the line connecting your
eyebrows. It is often used to tranquilize you and revive your collaterals and
guide the wind.
l
百会：督脉穴。属八会穴之一。在头部矢状位正中线与两耳尖连线交点处。有升阳固脱，开窍宁神的作用。
Baihui: an acupoint on the Governor
Vessel. It’s one of the eight Assembly Points. It’s the intersection of the
midline of your head and the line connecting the tips of your ears, 7 Cun directly above the midpoint of the
posterior hairline. It is often used to ascend Yang Chi and remove prolapse, to
open orifices and calm your mind.
l
大包：属足太阴脾经穴。在侧胸部，腋中线上，第六肋间隙中。有宽胸益脾，调理气血的作用。
Dabao: an acupoint on the spleen
Meridian of Foot-Taiyin. It’s on the lateral side of your chest, on the line
passing through the middle of your axilla, in the intercostals space below the
6th rib. It widens your chest and is good to your spleen, and adjusts
your Chi and blood.