郑勤教授亲授四十式太极拳视频带口令，展现六段精髓

太极拳六段选是太极拳的基础内功，也是非常重要的一部分。它采用定步习练之法，其主要特点是由各种立圈、平圈或斜圈，结合起、落、旋、转、虚、实、开、合等动作。主要的手法有掤、捋、挤、高桥等，步型则以弓步和马步为主。习练时，如果健康状况较好，可以划大圈；而训练技击手法宜划小圈，且应变换各种圈型，如大圈、小圈、大圆周、小圆周或椭圆形等。

太极拳六段选要求精神集中，神态自然安详。用意识指挥动作，动作自然结合呼吸，通过各种手法、中线走位和身法的配合，使全身上与下紧密结合。坚持长久习练，可以增强心血管系统和呼吸系统的生理功能，还可防治一些慢性疾病。

预备式

左脚并右脚站立头正身直，用右手握拳左手掌向上覆盖于右拳上行抱拳礼目视前方，然后还原自然站立（图1-3）。

接着左脚向左开立两脚间距与肩同宽脚尖朝前目视前方稍停片刻深呼吸三次（图4）。

【要点】

头颈正直下颏微收，不要故意挺胸或收腹，全身肌肉放松神情镇定，即使分段习练事先亦应做预备式。

第一段里合圈

（一）左手里合圈

左足向左迈一步两足平行开立其间距2~3尺，然后重心移至左侧腰略转屈膝蹬右腿呈弓步姿势，同时将左右臂各伸出并拢掩于身体前面形成抱球状（图4）。

然后重心移至右侧腰略转屈膝蹬左腿呈弓步姿势同时将左右臂各伸出并拢掩于身体后面形成抱球状（图5）。

再次重心移至左侧腰略转屈膝蹬右腿呈弓步姿势同时将左右臂各伸出并拢掩于身体前面形成抱球状（图6）。如此循环往复进行三次，当双腿呈Right Arm & Left Leg 的姿态时接Right Hand Ri 合Circle。

【要点】

松腰松胯，以腰为轴，上肢动作与腰部扭转同步指尖高不过眉部，与身体重心移动及弓步变化保持协调一致；自然呼吸目随手动。

第二段外开环

（一）Left Hand External Circle

Right Foot steps forward and the center of gravity shifts to the right leg (Figure 15). Then, while drawing a semi-circle with the left hand in front of the body, the center of gravity shifts to the left leg (Figure 16), then shifts back to the right leg as the right hand draws a semi-circle behind the body. The movement is repeated three times, and when it reaches Figure 16, it transitions into Right Hand External Circle.

【要点】

The same as Left Hand External Circle.

第三段里合外开环(野马分鬃)

Firstly perform Right Combine Left Open Ring (Left Wild Horse Mane), where upper body turns slightly to one side, shifting weight onto one foot. The hands are placed on either side of abdomen forming a circular motion while moving lower extremities into an opposite stance (Figures 25 & 26).

Secondly perform Left Combine Right Open Ring (Right Wild Horse Mane) which is similar but with reversed movements.

This sequence is performed three times before transitioning into Two Hands Parallel Circular Motion.

【要点】

The two hands move in parallel circles while maintaining posture and balance; breathing should be synchronized with arm movements.

第四段两手平行环

Firstly perform Left Parallel Stand Circular Motion where both feet are together shoulder-width apart. Both hands move simultaneously in small circles around waist level without changing position or posture until they reach stomach level at which point they separate from each other's path by about one foot width before rejoining again for another cycle. This sequence repeats twice more after reaching Figure 33 before transitioning into Right Parallel Stand Circular Motion.

Then comes Middle Stance Step Forward / Backward Parallels where both legs bend down halfway through a horseback riding stance as both arms draw outwards from waist height towards their respective sides simultaneously completing three cycles during which time arms pass through chest region once per cycle until reaching waist height upon completion at which point transition occurs to Step-to-the-left Parallels.