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气沉丹田到底怎么练?

2020-06-26 13:43:12 admin 阅读(1802)

「导读」我们在不少场合都可能听到过“气沉丹田”这个说法。“丹田”在哪?气沉丹田有什么作用?又如何才能做到气沉丹田...

我们在不少场合都可能听到过“气沉丹田”这个说法。“丹田”在哪?气沉丹田有什么作用?又如何才能做到气沉丹田...

“丹田”究竟在人体的什么部位-

关于丹田的位置,各家有不同的说法。下面分别介绍:

(1)神阙穴。属任脉,位于脐中。后面正对命门穴(属督脉,腰椎第二棘突之下凹陷处),为一身之中,断脐之所。

(2)气海穴。属任脉,又名下气海。位于体前正中线上,脐下一寸半处。

(3)石门穴。属任脉,别名丹田。位于体前正中线上,脐下二寸处。

(4)关元穴。属任脉,位于体前正中线上,脐下三寸处。

以上是从针灸穴位的点上看,上下就有三寸之差。

又有人把丹田分为上、中、下三处。

(1)上丹田,印堂穴。别名有祖窍、玄窍、空窍、根窃、山根、宗根、天根、有根、方寸、元门、众妙门等。它是元“神”出处之所,泥丸脑府的门阙,在人体至关重要。

(2)中丹田,膻中穴。属任脉,又名上气海,为“气”之海。位于体前正中线上,在两乳之间,胸骨中线上,平第四肋间隙。

(3)下丹田,泛说有神阙、气海、石门、关元等穴。为蓄“精”的仓禀。

另一种说法:

(1)上丹田,百会穴。位于后发际之上七寸,约当两侧耳廓尖连线的中点,头顶心处。

(2)下丹田,会阴穴。位于会阴部正中,前阴部与肛门之间。是任、督二脉的起点。

(3)中丹田,位于上丹田百会穴和下丹田会阴穴的连接线与神阙穴和命门穴连接线相交点。

百会穴与会阴穴在身内的连接线叫“冲脉”。神阙穴通过命门穴,围腰部的圈线叫“带脉”。“冲脉”相当于人体中轴线的头和躯干上半部分。若以此种说法,则其所在位置就相差更远了。

以上所说丹田的所在部位,大部分是在气功应用。武术中所说的丹田,都认为应当在小腹部,虽然气海穴、石门穴、关元穴的点上有距离,在对“面”上的认识还是一致的。

气沉丹田的作用和实质:

气沉丹田具有疏通全身经络、和畅气血、益寿延年,以及消释烦劳,平抑怒气、恐惧、忧愁等不良情绪,使人心境开阔、增益智慧的作用。

事实上,气沉丹田是指:练功者功力修为达到一定高度,于功法演练中,进入深层次的松静状态后,恰如《老子》所谓“虚其心,实其腹”的一种入静状态。(关于入静,参见本网站《入静 道教秘传内功心法》一文)

气沉丹田是在长期不懈的功法习练中,达到虚领顶劲、沉肩坠肘、含胸拔背、松腰敛臀、尾闾中正等要求,使全身内外完全放松,并在心意恬静无忧的状态下自然而然实现的。

具体该如何操作?-

本文现以健身气功五禽戏“鸟戏”为例,重点讲述练功中如何放松身心,以达气沉丹田的入静状态。

一、初级阶段(气功入门)

在熟练掌握了功法动作并开始领悟习练要领的基础上,引入沉肩坠肘等简单的放松练习。

“鸟飞”动作一,两腿微屈,两掌合于腹前,掌心斜相对,目视前下方,摆好姿势后首先注意沉肩,同时要意贯肘尖,有肘下坠之感,这种感觉是由肘部放松带来的。

两掌在体侧平举向上的过程中,两肩尽量下沉不上端,肘尖不要上扬,背部正直而生挺拔感。头慢慢地转成悬顶中正,同时微收下颏,竖项,将颈椎关节的小韧带松开,如此悬顶才不会僵滞。

两掌成展翅状向上平举于肩的瞬间,沉肩,意在两手拇指和食指,提腕促使手掌波浪式蠕动,隐约感觉到有力由腕传导至拇指、食指端。借助于两臂下落,打开肩关节的同时,肩胛骨就势横向松开,以使两肩微含,两肋微敛,胸廓略向内含,肩背部便有轻微的左右拉伸之感,并顺势将松传至肘、腕、手指,且瞬间而过,意念不可停留。做到了肩膀下沉,肩胛骨横向放开,含胸拔背的效果自然而然产生。

含胸拔背要完全顺乎人体的自然形态,而不是弓背缩胸,不要故意造作。在含胸拔背的基础上使臀部稍作内收,敛臀时,尽量放松臀、腰部肌肉,使臀肌向外下方舒展,然后轻轻向前、向里收敛,像用臀把小腹托起来似的,这样就约束臀部突出,保证了腰脊和尾骨的中正。

沉肩坠肘、含胸拔背、松腰敛臀结合起来,可助气下沉,从而有利于气沉丹田,此时,由不良情绪导致的上逆的邪气,逐渐下降消除,中和之气缓缓地输布周身。鸟戏完成调息过程中,身心另有一番体验:身体轻松爽快,呼吸平稳顺畅,暂且忘记了烦恼忧愁,心旷神怡。这便是气沉丹田的初级状态。

二、中级阶段

领悟了习练要领,进一步精化动作。练功中能够主动排除杂念,将注意力集中到功法演练上,心境安然宁静,神情闲适安逸。

“鸟飞”动作一,掌心斜相对,目视前下方,无需意导,自然做到沉肩坠肘、含胸拔背等放松要求。

两掌在体侧向上平举的过程中,肩胛向两侧横向打开,带动肩膀向下松沉。两掌成展翅状向上平举于肩的瞬间,拇指和食指内气充畅,有虚空感,提腕促使手掌波浪式蠕动,感觉到有股轻微的劲力由肩胛经肩、肘、腕传导至十指尖,拇指、食指内劲感觉尤为明显。

两掌下落中,似有意似无意,意欲动心已知,大脑中还未来得及反应“松”的概念,凭借形体动作的态势,肩胛内部肌肉倏地松开,顷刻之间全身有传导式松驰之感,有种微麻的感觉掠过整个背部,是气功劲力在起作用。

劲力是身心松静时的意念,导引体内清和之气运行,瞬间而发的力,即练功者常说的意到、气到、力到,是意气力和合的结果,因此也叫内劲。上述练功体验并非每次练习都会产生。

下落中,肩胛松开带动两肩松沉的同时,由内劲引发的横向松散,促使背部肌肉自然舒展而微微隆起,拔背的感觉随之而来,一产生拔背感,胸部也自然做到了舒松虚含。 检验含胸的标准是:在打开肩关节、横向松开肩胛骨的一瞬间,胸口处好似开启了一扇圆形的小门,霎时将心中积压已久的忧虑抛掉,胸口有微微的虚空感,心胸顿感轻松自在。平举向上及下落时摇荡于两臂的内气好象要阻拦臂膊,又有丹田及命门内劲的推动,使得松柔的两臂恰似轻盈洒脱的白鹤正在凌空展翅。

在两臂平举向上和下落的过程中,整个身体放松保持下垂状态,但同时头顶百会穴始终含有轻微的上顶之感,而非臆想的上顶之力。上有百会悬顶,下有尾闾中正,配合沉肩坠肘、含胸拔背、松腰敛臀,脊柱自然节节松开,形成上下对拔之势,虚领顶劲的状态自然达到,顿时心中豁然开朗。

此时,体内浊气下降消于无形,清气上升输注全身,外形与内气逐渐融通。此阶段虽不能清晰地感觉到真气的出入消息,但小腹部却有内气涌动而产生的麻热鼓胀之感。这种感觉是由于入静之后,内感受性提高了,本体感觉敏感了而产生的,其体验因人而异,不要刻意追求,否则容易产生“感知觉异常”等偏差。

鸟戏完成调息过程中,不知不觉中进入气沉丹田的中级状态:身体松柔舒坦,呼吸匀细柔长,大脑清静,胸部松空,久积于心胸的郁闷一扫而光,倏忽间脱离了物欲的缠缚,心胸豁然开朗,丹田内气充实通畅,与命门之气开始沟通,神态沉稳安详,大有气吞山河之气魄,又如闲云野鹤般悠然自得。

三、高级阶段

随着动作精化程度的提高,功法演练达到了自动化,练功时不但消除了一切杂念,甚至忘记了功法动作,忘记了自我,却没有一个动作不符合规范要求,没有一个动作不表现出五禽神韵。

练完“鸟伸”最后一个动作,两手自然垂于体侧,目视前方,全身内外完全放松,心中了无牵挂,阳气平和。

接上式,两腿微屈,两掌合于腹前,掌心斜相对,目视前下方,依然处于松静柔和的练功态中。两掌在体侧平举向上的过程中,肩胛横向松开以及肩下沉一气呵成。沉是松柔状态下肌肉的坠落感,是检验松的标准,此阶段的松超越了沉,主要表现为散。

体内真气流注,全身松散由内劲推动,从肌肉到筋骨,由表及里一点点渗透,节节贯穿。两掌下落时,由内劲引发的松散更加强劲,意未动,心已全知,肩内部自动松散,顷刻间传遍周身,胸部虚空,虚怀若谷,背部内气贯通,似乎没有了肌骨之感,含胸拔背已超越了形体上的要求,头顶百会穴虚豁无碍,几乎感觉不到上顶之劲,这是百会穴周围经络通达的缘故,开始了悟“致虚极,守静笃”、“心与道合”、“明心见性”的真谛。

此时,气机宣畅,“人在气中,气在人中”,由于内气鼓荡欲冲开体表,与天地之气相合,全无身体边缘的感觉。这种状态并非贯穿整个练功过程,气机宣畅转瞬即逝,何时到来,不但因人而异,即便是同一个人,练功时的入静状态不同,也会发生变化。

鸟戏完成调息过程中,不经意间,练功者进入气沉丹田的高级状态:身体松柔自然,呼吸之气直达丹田,真正达到了“吐惟细细,纳惟绵绵,有意无意,绵绵若存”调息目标,大脑清爽,一念不生,心胸如空谷容纳百川,智慧闪现于空灵的心中,如明媚的阳光,照亮身体内外(上虚)。丹田浩然气畅,与命门之气融合,神情泰然自若,大有气贯长虹之感,雷霆万钧而不可动摇之势(下实)

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article------>{"id":706,"cid":28,"sub_cid":"","title":"气沉丹田到底怎么练?","short_title":"0","tag_id":"","attr":"1","seo_title":"0","seo_keywords":"","seo_description":"1","source":"网络","author":"admin","description":"我们在不少场合都可能听到过“气沉丹田”这个说法。“丹田”在哪?气沉丹田有什么作用?又如何才能做到气沉丹田...","img":"","content":"<p>我们在不少场合都可能听到过“气沉丹田”这个说法。“丹田”在哪?气沉丹田有什么作用?又如何才能做到气沉丹田...</p><p><b>“丹田”究竟在人体的什么部位-</b></p><p>关于丹田的位置,各家有不同的说法。下面分别介绍:</p><p>(1)神阙穴。属任脉,位于脐中。后面正对命门穴(属督脉,腰椎第二棘突之下凹陷处),为一身之中,断脐之所。</p><p>(2)气海穴。属任脉,又名下气海。位于体前正中线上,脐下一寸半处。</p><p>(3)石门穴。属任脉,别名丹田。位于体前正中线上,脐下二寸处。</p><p>(4)关元穴。属任脉,位于体前正中线上,脐下三寸处。</p><p></p><p>以上是从针灸穴位的点上看,上下就有三寸之差。</p><p><b>又有人把丹田分为上、中、下三处。</b></p><p>(1)上丹田,印堂穴。别名有祖窍、玄窍、空窍、根窃、山根、宗根、天根、有根、方寸、元门、众妙门等。它是元“神”出处之所,泥丸脑府的门阙,在人体至关重要。</p><p></p><p>(2)中丹田,膻中穴。属任脉,又名上气海,为“气”之海。位于体前正中线上,在两乳之间,胸骨中线上,平第四肋间隙。</p><p>(3)下丹田,泛说有神阙、气海、石门、关元等穴。为蓄“精”的仓禀。</p><p></p><p>另一种说法:</p><p>(1)上丹田,百会穴。位于后发际之上七寸,约当两侧耳廓尖连线的中点,头顶心处。</p><p></p><p>(2)下丹田,会阴穴。位于会阴部正中,前阴部与肛门之间。是任、督二脉的起点。</p><p></p><p>(3)中丹田,位于上丹田百会穴和下丹田会阴穴的连接线与神阙穴和命门穴连接线相交点。</p><p>百会穴与会阴穴在身内的连接线叫“冲脉”。神阙穴通过命门穴,围腰部的圈线叫“带脉”。“冲脉”相当于人体中轴线的头和躯干上半部分。若以此种说法,则其所在位置就相差更远了。</p><p>以上所说丹田的所在部位,大部分是在气功应用。武术中所说的丹田,都认为应当在小腹部,虽然气海穴、石门穴、关元穴的点上有距离,在对“面”上的认识还是一致的。</p><p>气沉丹田的作用和实质:</p><p>气沉丹田具有疏通全身经络、和畅气血、益寿延年,以及消释烦劳,平抑怒气、恐惧、忧愁等不良情绪,使人心境开阔、增益智慧的作用。</p><p>事实上,气沉丹田是指:练功者功力修为达到一定高度,于功法演练中,进入深层次的松静状态后,恰如《老子》所谓“虚其心,实其腹”的一种入静状态。(关于入静,参见本网站《入静 \n道教秘传内功心法》一文)</p><p>气沉丹田是在长期不懈的功法习练中,达到虚领顶劲、沉肩坠肘、含胸拔背、松腰敛臀、尾闾中正等要求,使全身内外完全放松,并在心意恬静无忧的状态下自然而然实现的。</p><p></p><p>具体该如何操作?-</p><p>本文现以健身气功五禽戏“鸟戏”为例,重点讲述练功中如何放松身心,以达气沉丹田的入静状态。</p><p><b>一、初级阶段(气功入门)</b></p><p>在熟练掌握了功法动作并开始领悟习练要领的基础上,引入沉肩坠肘等简单的放松练习。</p><p>“鸟飞”动作一,两腿微屈,两掌合于腹前,掌心斜相对,目视前下方,摆好姿势后首先注意沉肩,同时要意贯肘尖,有肘下坠之感,这种感觉是由肘部放松带来的。</p><p>两掌在体侧平举向上的过程中,两肩尽量下沉不上端,肘尖不要上扬,背部正直而生挺拔感。头慢慢地转成悬顶中正,同时微收下颏,竖项,将颈椎关节的小韧带松开,如此悬顶才不会僵滞。</p><p></p><p>两掌成展翅状向上平举于肩的瞬间,沉肩,意在两手拇指和食指,提腕促使手掌波浪式蠕动,隐约感觉到有力由腕传导至拇指、食指端。借助于两臂下落,打开肩关节的同时,肩胛骨就势横向松开,以使两肩微含,两肋微敛,胸廓略向内含,肩背部便有轻微的左右拉伸之感,并顺势将松传至肘、腕、手指,且瞬间而过,意念不可停留。做到了肩膀下沉,肩胛骨横向放开,含胸拔背的效果自然而然产生。</p><p>含胸拔背要完全顺乎人体的自然形态,而不是弓背缩胸,不要故意造作。在含胸拔背的基础上使臀部稍作内收,敛臀时,尽量放松臀、腰部肌肉,使臀肌向外下方舒展,然后轻轻向前、向里收敛,像用臀把小腹托起来似的,这样就约束臀部突出,保证了腰脊和尾骨的中正。</p><p>沉肩坠肘、含胸拔背、松腰敛臀结合起来,可助气下沉,从而有利于气沉丹田,此时,由不良情绪导致的上逆的邪气,逐渐下降消除,中和之气缓缓地输布周身。鸟戏完成调息过程中,身心另有一番体验:身体轻松爽快,呼吸平稳顺畅,暂且忘记了烦恼忧愁,心旷神怡。这便是气沉丹田的初级状态。</p><p></p><p><b>二、中级阶段</b></p><p>领悟了习练要领,进一步精化动作。练功中能够主动排除杂念,将注意力集中到功法演练上,心境安然宁静,神情闲适安逸。</p><p>“鸟飞”动作一,掌心斜相对,目视前下方,无需意导,自然做到沉肩坠肘、含胸拔背等放松要求。</p><p>两掌在体侧向上平举的过程中,肩胛向两侧横向打开,带动肩膀向下松沉。两掌成展翅状向上平举于肩的瞬间,拇指和食指内气充畅,有虚空感,提腕促使手掌波浪式蠕动,感觉到有股轻微的劲力由肩胛经肩、肘、腕传导至十指尖,拇指、食指内劲感觉尤为明显。</p><p>两掌下落中,似有意似无意,意欲动心已知,大脑中还未来得及反应“松”的概念,凭借形体动作的态势,肩胛内部肌肉倏地松开,顷刻之间全身有传导式松驰之感,有种微麻的感觉掠过整个背部,是气功劲力在起作用。</p><p></p><p>劲力是身心松静时的意念,导引体内清和之气运行,瞬间而发的力,即练功者常说的意到、气到、力到,是意气力和合的结果,因此也叫内劲。上述练功体验并非每次练习都会产生。</p><p>下落中,肩胛松开带动两肩松沉的同时,由内劲引发的横向松散,促使背部肌肉自然舒展而微微隆起,拔背的感觉随之而来,一产生拔背感,胸部也自然做到了舒松虚含。 检验含胸的标准是:在打开肩关节、横向松开肩胛骨的一瞬间,胸口处好似开启了一扇圆形的小门,霎时将心中积压已久的忧虑抛掉,胸口有微微的虚空感,心胸顿感轻松自在。平举向上及下落时摇荡于两臂的内气好象要阻拦臂膊,又有丹田及命门内劲的推动,使得松柔的两臂恰似轻盈洒脱的白鹤正在凌空展翅。</p><p>在两臂平举向上和下落的过程中,整个身体放松保持下垂状态,但同时头顶百会穴始终含有轻微的上顶之感,而非臆想的上顶之力。上有百会悬顶,下有尾闾中正,配合沉肩坠肘、含胸拔背、松腰敛臀,脊柱自然节节松开,形成上下对拔之势,虚领顶劲的状态自然达到,顿时心中豁然开朗。</p><p></p><p>此时,体内浊气下降消于无形,清气上升输注全身,外形与内气逐渐融通。此阶段虽不能清晰地感觉到真气的出入消息,但小腹部却有内气涌动而产生的麻热鼓胀之感。这种感觉是由于入静之后,内感受性提高了,本体感觉敏感了而产生的,其体验因人而异,不要刻意追求,否则容易产生“感知觉异常”等偏差。</p><p>鸟戏完成调息过程中,不知不觉中进入气沉丹田的中级状态:身体松柔舒坦,呼吸匀细柔长,大脑清静,胸部松空,久积于心胸的郁闷一扫而光,倏忽间脱离了物欲的缠缚,心胸豁然开朗,丹田内气充实通畅,与命门之气开始沟通,神态沉稳安详,大有气吞山河之气魄,又如闲云野鹤般悠然自得。</p><p><b>三、高级阶段</b></p><p>随着动作精化程度的提高,功法演练达到了自动化,练功时不但消除了一切杂念,甚至忘记了功法动作,忘记了自我,却没有一个动作不符合规范要求,没有一个动作不表现出五禽神韵。</p><p>练完“鸟伸”最后一个动作,两手自然垂于体侧,目视前方,全身内外完全放松,心中了无牵挂,阳气平和。</p><p>接上式,两腿微屈,两掌合于腹前,掌心斜相对,目视前下方,依然处于松静柔和的练功态中。两掌在体侧平举向上的过程中,肩胛横向松开以及肩下沉一气呵成。沉是松柔状态下肌肉的坠落感,是检验松的标准,此阶段的松超越了沉,主要表现为散。</p><p></p><p>体内真气流注,全身松散由内劲推动,从肌肉到筋骨,由表及里一点点渗透,节节贯穿。两掌下落时,由内劲引发的松散更加强劲,意未动,心已全知,肩内部自动松散,顷刻间传遍周身,胸部虚空,虚怀若谷,背部内气贯通,似乎没有了肌骨之感,含胸拔背已超越了形体上的要求,头顶百会穴虚豁无碍,几乎感觉不到上顶之劲,这是百会穴周围经络通达的缘故,开始了悟“致虚极,守静笃”、“心与道合”、“明心见性”的真谛。</p><p>此时,气机宣畅,“人在气中,气在人中”,由于内气鼓荡欲冲开体表,与天地之气相合,全无身体边缘的感觉。这种状态并非贯穿整个练功过程,气机宣畅转瞬即逝,何时到来,不但因人而异,即便是同一个人,练功时的入静状态不同,也会发生变化。</p><p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n</p><p>鸟戏完成调息过程中,不经意间,练功者进入气沉丹田的高级状态:身体松柔自然,呼吸之气直达丹田,真正达到了“吐惟细细,纳惟绵绵,有意无意,绵绵若存”调息目标,大脑清爽,一念不生,心胸如空谷容纳百川,智慧闪现于空灵的心中,如明媚的阳光,照亮身体内外(上虚)。丹田浩然气畅,与命门之气融合,神情泰然自若,大有气贯长虹之感,雷霆万钧而不可动摇之势(下实)</p>","status":0,"pv":1802,"link":"1","createdAt":"2020-06-26 13:43:12","updatedAt":"2024-06-20 21:28:51","field":{},"tags":[]}

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news------>[{"id":706,"title":"气沉丹田到底怎么练?","short_title":"0","img":"","createdAt":"2020-06-26T05:43:12.000Z","description":"我们在不少场合都可能听到过“气沉丹田”这个说法。“丹田”在哪?气沉丹田有什么作用?又如何才能做到气沉丹田...","pinyin":"zhanzhuanggong","name":"站桩功","path":"/chuantonggongfa/zhanzhuanggong"},{"id":634,"title":"站桩的神奇所在!","short_title":"0","img":"","createdAt":"2020-03-07T06:46:31.000Z","description":"","pinyin":"zhanzhuanggong","name":"站桩功","path":"/chuantonggongfa/zhanzhuanggong"},{"id":539,"title":"在家闲着,站桩吧!站桩能治病,也能防冠状病毒肺炎!","short_title":"0","img":"","createdAt":"2020-02-07T04:05:25.000Z","description":"无论哪种站桩,看似简简单单的一站,身体在一定时间内处于相对静止状态,就可以调动全身的气机,疏通经络,调和气血,使阴阳相交,加速新陈代谢,增强细胞功能,祛病延年。所有这一切,需要坚定的信念、恒久的耐力和不懈的坚持精神。","pinyin":"zhanzhuanggong","name":"站桩功","path":"/chuantonggongfa/zhanzhuanggong"},{"id":299,"title":"怎样延长站桩时间?","short_title":"0","img":"","createdAt":"2019-03-11T03:31:12.000Z","description":"关于站桩时间的讨论","pinyin":"zhanzhuanggong","name":"站桩功","path":"/chuantonggongfa/zhanzhuanggong"},{"id":286,"title":"养生桩简述","short_title":"0","img":"","createdAt":"2019-03-11T03:07:21.000Z","description":"养生桩历史","pinyin":"zhanzhuanggong","name":"站桩功","path":"/chuantonggongfa/zhanzhuanggong"},{"id":4,"title":"站着不动能治病?站桩就是这么神奇","short_title":"0","img":"","createdAt":"2018-06-25T05:35:39.000Z","description":"","pinyin":"zhanzhuanggong","name":"站桩功","path":"/chuantonggongfa/zhanzhuanggong"}]

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