云手秘籍解锁：揭秘太极拳神奇练习方法

【动作1——右云手开始】

首先，前胯（左胯）放松，右膝微屈，使躯干如同沉重的沙袋压在左腿上。随即左脚轻蹬撑推动躯干向右移动，引起躯干以左胯为轴、腰脊领先、微微往右转动，使胸腹完全朝向正前方（南）。这时，左脚尖内扣朝向正前方。同时，躯干的右转引起右胯开始后缩，从而带动右手下降，并且弯曲。Right hand被带动，以Right hand领先下弧形移动到腹前。

【注意】

①Left foot的蹬撑不能局部用力，而是由全身松沉下降的内力所引起。

②Sitting posture中的转身必须是腰骶背脊领先，不得以背脊为轴离开，这样才能形成后弧形。

③Right hand应该感到自己被腰骶的后撑所带动，如离心旋转惯性所带動。

④Right shoulder和胸臂必须有一个夹角，使得胸臂部位有圆弧外撑感觉。

⑤Right shoulder和肘不得主动用力，让被动right hand move最着力建立在腰骶部位。

⑥When right hand moves to the abdomen, it must be with the palm facing upwards and like holding a big ball.

⑦The wrist should not exceed the chest line when moving up.

【注意】

①Sitting posture中的转身不应以腰脊为轴，而应以left hip为轴，不然会导致落空效果破坏。

②The movement of right hand should be smooth and natural, without any sudden changes in direction.

③The movement of right arm should be slow and controlled, as if it is being pulled by an invisible force from behind.

④Do not let the shoulders or elbows interfere with the movement of the hands. Keep them relaxed and soft.

【注意】

①When practicing this technique, focus on feeling rather than thinking. The key is to allow your body to relax and respond naturally to the movements.

②Keep your back straight and your body balanced throughout each exercise. Do not lean forward or backward at any point during practice.

③Practice regularly but do not overexert yourself. Start slowly and gradually increase your practice time as you become more comfortable with these movements.

By mastering these techniques through regular practice, you will improve both physically and mentally while gaining a deeper understanding of Tai Chi's principles for effective self-defense training.