練功拾遺—含胸拔背 Practice Reminder - Hollowing the Chest & Raising theBack (han xiong ba bei)


太極拳的身法,主要是令身體成為一個立體圓球,讓我們常常在一個最平衡的狀態下,才能發揮最有效及最大的能量。身法要求一環扣一環,一有全有、一無全無,練拳要長功,最終還是要回到基礎功上,將身法上的錯誤減到最少。

The physical requirement for the practice of Taijiquan is that the body be turned into a spherical ball. That would allow us to release maximum energy most effectively while staying in balance. All the physical demands are interlinked, which means that it is an all-or-nothing scenario. In order to make real progress, it is a question of going to the basics and eliminating mistakes as much as possible.


含胸常出現的遺漏

A frequently omitted technique when hollowing the chest

用力將胸口凹進去—這樣做,拙力是去不掉的,胸口還是鬆不開。要用意由心窩向四方八面擴散。當擴散開始,便會感覺心窩向背部移去。意念要將心窩貼到背上。

Using too much strength to force the chest inwards - practising this way would not get rid of our brute force and neither can the front chest become loosened. One should direct yi in such a way that it permeates from the hollow of the front chest in all directions. When the permeation starts, you will feel the chest hollow moves towards the back. Use your yi to visualize that the chest hollow gets plastered onto the back.


左右擴散時,要注意肩關節前的肌肉必須散開,繼而推開肩關節。往上擴散時要留意喉嚨以下一塊肌肉必須散開。

When the expansion and permeation to the left and right of the chest happens, make sure that the muscles to the front of the shoulder joints peel away leading to the pushing open of the shoulder joints. In respect of the upward expansion and spreading, be sure that the muscle below the throat spreads away as well.


拔是往上的意思,當胸窩貼到背時,背不要直往後突,要往頸椎方向升,與虛靈頂勁的意接起來。

"Raising" implies an upward motion. When the chest hollow gets plastered towards the back, make sure that the back doesn’t simply get pushed out directly towards the back. It should rise up towards the dazhui instead, thus joining up with the yi that is effecting the suspension of the head at the top.


拔背除了向上,也要向四方八面擴散,感覺到整個背部如打滿氣的氣球。

Besides aiming upwards, the raising of the back should also expand and spread out in all directions until the whole back feels like a fully inflated balloon.


當背部脹滿了,意氣會把兩個肩胛骨打开 ,隨著這股能量,兩手可以抱圓。同時,會令胸口產生更多空間,令胸口容易放鬆打開。

When the back has fully inflated, yi qi (energy generated by the yi) would open up the two shoulder blades. The two streams of energy thus generated would result in the two arms forming some sort of a circular embrace, at the same time allowing more space in the chest hollow and making it easier to relax and open up.


拳譜所講的「運化於胸」是指胸口必須鬆開形成如一個鑊形,將外來的力量傳到背後。「靈通於背」一詞是指背部能圓滿便能將傳來之力分散,也可將左右上下的能量接通靈活運用。

According to the Taijiquan classics, the saying “Changes take place at the chest” refers to the need for the chest hollow to loosen and open up into the shape of a Chinese “wok” in order that an incoming force be channeled from the front to the back. The other saying “Be sensitive and unblocked at the back” refers to the ability in fully inflating the back roundly allowing it to spread the force that is channelled through. Besides, a roundly inflated back is able to connect up energy streams coming in from the top, bottom, left and right and have them deployed

with agility.


By Patrick SW Chan 陳少華

Translated by Vicky Wong

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