三, 國術的基本姿勢與動作(陳師示範),

說明:

國術中各種步法甚多, 概分為定步與活步兩項, 茲釋定步中適用而重要者有。 並立步、馬步、弓步、順步、中定步、虛實步、鷄步、獨立步、橫仆步、 坐盤步。分類圖說如次各節。

Chapter 2, Section 3: Martial Arts Fundamental Postures and Movement (Master Chen Demonstrating)

Explanation:

There are many various kinds of footwork used with Chinese Martial Arts. Generally, they can be divided into two types: fixed stances and moving steps. In this section, the importance and applications of the various stances and steps are explained. The following pages will discuss "side-by-side stance", "horse stance", "bow stance", "yielding step" "center stance", "empty stance", "chicken stance", "single leg stance", "horizontal fallen stance", and "sitting on crossed legs stance". Each type of stance is divided by application, with a picture and explanation for each one.

準備姿勢 :

說明: 國術操練前,通常先取立正姿勢, 再作準備姿勢,然後開始動作。操練完 畢後,仍回復立正姿勢,而後稍息。 爲寫作方便及學者容易明瞭起見,各種基 本姿勢作法開始時,均由立正抱拳姿勢 (直步)或自然步式(橫式)做起。但 應用時不拘此限。

Preparation Postures

Explanation:

Before doing the martial arts drill, at first stand in a regular "attention posture". Then do the preparation posture. After that, begin the movement. After the drill is finished, return to the "attention posture", and then stand at ease. For the ease of writing and for those who are learning [from these instructions], all of the basic drills begin in the "attention posture". Before each fundamental posture movement begins, start by doing either [(1)] the "attention stance with hands grasped into fists" (for straight [or forward] stances) or perhaps [(2)] the "natural stance posture" (for horizontal [or wide] stances). Use this as a guideline but don't be constrained by it.

[Note: "Attention posture" is the formal military or martial arts stance, which is done with the body upright, the heels together, and the hands close on either side, similar to very beginning of Taiji form.]

(一)立正握拳

1.作法:由立正兩手握陽拳抱於腰之兩側, 兩臂成立三角形, 兩肘向後搗, 其完成姿勢如(1)圖。

2. 應用: 爲操練各動作前應取之準備姿勢。

3. 要領:身體各部份均自然端正,挺胸 實腹,嘴似張不張,目向前平視,用 平匀呼吸。

(1) "Attention posture with hands grasped into fists"

1. Action:

From the "attention posture"[with heels together], grasp both hands into Yang fists that are held at each side of the waist. End with each arm in a triangle shape and both elbows hitting towards the rear to finish the posture as in Figure (1).

2. Use or Application:

Before each drill, do the preparation posture.

3. Essential points:

Each part of the body is naturally in the proper position: chest is upright, abdomen is solid, mouth seems open but is not open [with jaw unclenched], eyes looking level to the front, and using an even breathing pattern.

(二): 自然步式。(又名平行步自然式)

1. 作法: 由立正式左腳前進半步, 順直 腳尖, 右腳繼進與左腳平行分開, 同肩等寬。 兩腿似直非直, 兩膝內扣, 圓襠提肛, 上體中正, 兩肩下沉, 空胸緊背, 兩臂自然下垂, 肘尖稍外頂, 兩掌掌心向下, 母指向後, 其他手 指尖向前下方, 虎口附于大腿外側, 頂頭豎項,目向前平視, 其姿勢如左圖2.

2. 應用: 爲操練時準備姿勢之一種。及太極拳的起式。

3. 要領: 虛靈頂勁, 頂頭豎頂[should be 項] , 目向前平視, 口似張非張, 舌誘上顎,沉肩墜肘, 空胸緊背, 自然呼吸, 氣沉丹田, 鬆腰提肛, 扣膝圓襠, 腰勁下沉 。保持體態端正。

(2) "Natural stance" (also known as parallel stance or natural posture)

1. Action:

From the "attention posture"[with heels together], advance the left foot forward a half-step with the toes pointing straight [to the front]. Afterwards, move the right foot forward until parallel and separated from the left foot at shoulder width. Both legs appear to be straight but are not straight [with the knees unlocked]. Rotate both knees inward, round between the thighs and lift through the pelvic floor. The upper body is centered and erect, with both shoulders sinking downward. Hollow the chest and tighten the back, with the arms hanging down naturally. The tips of the elbows are lifting slightly, with the center of both palms facing downward and the thumbs pointing towards the rear. The rest of the fingertips are pointing down to the front, with the tiger's mouth touching outside the upper thigh. The crown of the head is pushing upward, with the eyes looking level to the front. End the posture as shown in Figure (2).

2. Use or Application:

Use when preparing for one of the posture types [described below] and for the beginning of the Taiji form.

3. Essential points:

Empty the spirit energy out through the crown of the head. The crown of the head is pushing upward, with the eyes looking forward and level. The mouth appears to be open but is not open [i.e., jaw unclenched], with the tongue touching the palate. Sink the shoulders and drop the elbows. Empty the chest and tighten the back. Breath naturally, and sink the Qi to the dan-tian. Relax the waist and lift through the pelvic floor. Buckle the knees, and round between the thighs. Sink the waist jìng downward. Keep the posture upright.

[Note: The phrase "腰勁下沉" is translated by Paul Brennan as "sink down with power from the waist". The same phase is translated in the Chen Panling Curruther's (the red book) as "sink waist jìng (i.e., internal energy) to stabilize lower body". I am using the phase "Sink the waist jìng downward". This should result in a balanced activation of all of the hip joint stabilizers (muscles needed for flexion, extension, abduction, adduction, internal rotation, and external rotation) so that the hip joint is ready to respond to a force from any direction.]

Next: Section I: "Side-by-Side" Type of Postures