世界气功网

三圆式站桩功

2019-08-01 14:05:59 admin 阅读(3427)

「导读」秦重三(1886 -1972),北京中医医院主治气功大夫,三圆式站桩功创始人。秦重三先生是我国老一辈气功养生学专家。

秦重三(1886 -1972),北京中医医院主治气功大夫,三圆式站桩功创始人。秦重三先生是我国老一辈气功养生学专家。他曾向武术家王力泉先生学过太极拳,也曾向王芗斋等大师学习站桩,在汉口跟一道士高人学习少林功夫。创立了闻名国内外的三圆式站桩功,解放后在景山传授站桩疗法。著有《气功疗法与保健》(秦重三口述,吴乾章撰写,上海科技出版社1959年出版)一书,该书图文并茂功法简便易行,在气功界的影响较大。

秦重三的一派站桩功,以意领气,动静结合,三圆,足圆、臂圆、手圆,盛行一时。该功法一般习练有效者,在三四个月内即可完成小周天功,十个月内完成大周天功。对以强身健体为目的的人来说,习练前两种呼吸法即可。

姿势

1.两脚开立同肩宽,脚尖尽量向内站成一个圆形,两腿微屈,含胸拔背,即腰直,胸平,不挺不弯。

2.两臂抬起与肩平,肘略低于肩,作环抱树干状(以扩大肺活量为度)。

3.两手十指然张,弯曲如握球状,形似虎爪,两手心相对,相距一尺左右。

4.头顶项天。即头向上顶,意想上顶天,不偏不斜,项部直立,以血管和神经都不受弯压为准。

5.两眼微闭如垂帘,漏出一线微光,轻视两眉间或鼻端(也可平视远处一定目标)。眼睁太大,意念易受外界景物滋扰而散乱;眼全闭易于昏沉。所以微闭,易于思想集中,大脑入静。

练功有一定基础后,不一定要求采用某种固定姿势,根据要领锻炼即可。

呼吸及意守

1.长出气。即自然呼吸,先用口徐徐呼气,唇齿微合。等气出尽时,再慢慢地用鼻吸气。

呼吸时全身放松不用力,顺乎自然。呼气时,思想上好象自己站在水中一块木板上,可随意动荡。吸气时,又好像自己头上系有一根绳子,身体犹如凌空悬挂一样。双眼微闭,注视两眉中间部位,即目守“玄关”穴。

意守丹田。要求若有若无,不可过于紧张。初学者宜先采用分段逐步放松法,通过诱导,初步达到放松入静,再将意念集中于丹田。

练习三十天左右之后,可接练下面介绍的潜呼吸法。

2.潜呼吸。上下牙齿松扣,舌舐下颚,以口呼气,呼气时小腹鼓起(与长出气的缩腹相反),肢体放松。吸气时,舌舐上颚,以鼻吸气,闭口,小腹收缩,同时足趾抓地,提肛。

吸气时,心想气由丹田经会阴、肛门,沿督脉尾闾、夹脊和玉枕三关而达头顶百会穴和大脑。呼气时心想气由头顶经两耳颊分道而下,会至舌尖,与任脉相接,经胸部而降到丹田。气功术语称“阴阳循环─小周天”,即指一呼一吸的气息围绕人体上身循环运行一小圈。

呼气时用意识提示两臂以十分之三的力量向外撑张,吸气时则以十分之七的力量向内环抱。

通小周天后可练调息。

3.调息。呼气时舌舐下颚,嘴唇微开,气贯丹田,小腹鼓起,再沉气至会阴道,分支顺两脚而下,直达两脚掌心涌泉穴。吸气时小腹随之收缩,舌舐上颚,自涌泉提气顺两脚而上,气会肛门,再提且引气上升经尾闾、夹脊、玉枕而达头部,再顺两耳前侧分下,会于舌尖,与呼吸时的气息相接,称之为“阴阳循环─大周天”。

呼气时全身松力,如大雁落下一般;吸气时肢体上引,如大雁起飞。所以呼吸功夫是最重要的一段,要求做到呼吸没有声音,绵绵不断,若存若亡。

通大周天约需一百八十天左右。

要求

1.内三合。即心与意合,意与气合,气与力合。心与意合,指思想的念头和意识的实施取得一致。意与气合,即以意领气,气随自己的意志而活动。气与力合,即当气下降时,内脏要随之松松弛;气上升,内脏随之紧缩,气与力的配合要一致。

2.形松意紧。意紧,即练功时从人体外部看全身并未用一点力,可是机体内部则通过呼吸运动使气血运行,不断地起着松弛和紧张的交替活动。形松,即由外形的肌肉放松,如肩、手、脚、胸、腹等的放松,而渐渐达到全身内部放松。

时间

开始每次 5~10 分钟,以后逐渐延长半小时至 1 小时。

附:浅谈三圆式站桩功法

我是在1966年9月9日拜秦重三先生为师的。老师在北京中医医院气功科工作,老师教我练气功的基本功法,就是三圆式周天功法。

秦老曾对我讲:“三圆式,这个姿势为站桩中应用最广泛的基本姿势。站立的方法是:脚穿布底鞋,选择一块松柏树林中的松软土地上,两脚左右分开,间隔距离与肩宽相同。两脚尖尽量向内站成一个圆形。两腿微屈,腰直,胸松,腹收姿势自然。两臂徐徐抬起与肩平,肘比肩稍低,作环抱树干状,以扩大肺活量为度。两手各指均自然张开,弯曲如握球状,形似小虎爪。两手心相向,距离约一尺左右,头自然向上顶,不偏不斜,项部直立,使血管和神经都不受压,两眼最好微闭如垂帘,漏出一线微光注视两眉间或鼻端;两眼平视远处绿色的松树亦可。眼太开,心思容易被外界景物滋扰散乱,大脑不易放松,入静;眼闭则易头昏沉,所以微闭。

所谓三圆是足圆、臂圆、手圆的意思。足圆是为使腰部保持平直,两脚稳稳抓地如树生根。臂圆和手圆是为了加强呼吸作用,并使气息运行直达手尖端。练习这一姿势的目的是为了增强腿部、腰背、臂、手腕等肌肉的力量,使其发达坚韧结实。

每次站桩时间,开始时不必太长,7-8分钟至15分钟均可。等体力增进时,才逐渐延长到半小时或一小时,这样才能逐步见效,每天最好早晚各练一次,这样收效更大。练站桩三圆式能使呼吸畅通,周身舒畅,头脑清爽,心田有愉快之感。

(李春生)

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article------>{"id":460,"cid":5,"sub_cid":"","title":"三圆式站桩功","short_title":"0","tag_id":"","attr":"1","seo_title":"0","seo_keywords":"","seo_description":"1","source":"网络","author":"admin","description":"秦重三(1886 -1972),北京中医医院主治气功大夫,三圆式站桩功创始人。秦重三先生是我国老一辈气功养生学专家。","img":"","content":"<p>秦重三(1886 -1972),北京中医医院主治气功大夫,三圆式站桩功创始人。秦重三先生是我国老一辈气功养生学专家。他曾向武术家王力泉先生学过太极拳,也曾向王芗斋等大师学习站桩,在汉口跟一道士高人学习少林功夫。创立了闻名国内外的三圆式站桩功,解放后在景山传授站桩疗法。著有《气功疗法与保健》(秦重三口述,吴乾章撰写,上海科技出版社1959年出版)一书,该书图文并茂功法简便易行,在气功界的影响较大。</p><p><img src=\"http://static.hongkongdaily.net/hongkongdaily/upload/2019-08-01/40c44a9b6ba088c0e7383293fea02163.jpg\" alt=\"\"></p><p>秦重三的一派站桩功,以意领气,动静结合,三圆,足圆、臂圆、手圆,盛行一时。该功法一般习练有效者,在三四个月内即可完成小周天功,十个月内完成大周天功。对以强身健体为目的的人来说,习练前两种呼吸法即可。</p><p><img src=\"http://static.hongkongdaily.net/hongkongdaily/upload/2019-08-01/010a0a7b65a8c9230a644fccd3809148.jpg\" alt=\"\"></p><p>姿势</p><p>1.两脚开立同肩宽,脚尖尽量向内站成一个圆形,两腿微屈,含胸拔背,即腰直,胸平,不挺不弯。</p><p>2.两臂抬起与肩平,肘略低于肩,作环抱树干状(以扩大肺活量为度)。</p><p>3.两手十指然张,弯曲如握球状,形似虎爪,两手心相对,相距一尺左右。</p><p>4.头顶项天。即头向上顶,意想上顶天,不偏不斜,项部直立,以血管和神经都不受弯压为准。</p><p>5.两眼微闭如垂帘,漏出一线微光,轻视两眉间或鼻端(也可平视远处一定目标)。眼睁太大,意念易受外界景物滋扰而散乱;眼全闭易于昏沉。所以微闭,易于思想集中,大脑入静。</p><p>练功有一定基础后,不一定要求采用某种固定姿势,根据要领锻炼即可。</p><p>呼吸及意守</p><p>1.长出气。即自然呼吸,先用口徐徐呼气,唇齿微合。等气出尽时,再慢慢地用鼻吸气。</p><p>呼吸时全身放松不用力,顺乎自然。呼气时,思想上好象自己站在水中一块木板上,可随意动荡。吸气时,又好像自己头上系有一根绳子,身体犹如凌空悬挂一样。双眼微闭,注视两眉中间部位,即目守“玄关”穴。</p><p>意守丹田。要求若有若无,不可过于紧张。初学者宜先采用分段逐步放松法,通过诱导,初步达到放松入静,再将意念集中于丹田。</p><p>练习三十天左右之后,可接练下面介绍的潜呼吸法。</p><p>2.潜呼吸。上下牙齿松扣,舌舐下颚,以口呼气,呼气时小腹鼓起(与长出气的缩腹相反),肢体放松。吸气时,舌舐上颚,以鼻吸气,闭口,小腹收缩,同时足趾抓地,提肛。</p><p>吸气时,心想气由丹田经会阴、肛门,沿督脉尾闾、夹脊和玉枕三关而达头顶百会穴和大脑。呼气时心想气由头顶经两耳颊分道而下,会至舌尖,与任脉相接,经胸部而降到丹田。气功术语称“阴阳循环─小周天”,即指一呼一吸的气息围绕人体上身循环运行一小圈。</p><p>呼气时用意识提示两臂以十分之三的力量向外撑张,吸气时则以十分之七的力量向内环抱。</p><p>通小周天后可练调息。</p><p>3.调息。呼气时舌舐下颚,嘴唇微开,气贯丹田,小腹鼓起,再沉气至会阴道,分支顺两脚而下,直达两脚掌心涌泉穴。吸气时小腹随之收缩,舌舐上颚,自涌泉提气顺两脚而上,气会肛门,再提且引气上升经尾闾、夹脊、玉枕而达头部,再顺两耳前侧分下,会于舌尖,与呼吸时的气息相接,称之为“阴阳循环─大周天”。</p><p>呼气时全身松力,如大雁落下一般;吸气时肢体上引,如大雁起飞。所以呼吸功夫是最重要的一段,要求做到呼吸没有声音,绵绵不断,若存若亡。</p><p>通大周天约需一百八十天左右。</p><p>要求</p><p>1.内三合。即心与意合,意与气合,气与力合。心与意合,指思想的念头和意识的实施取得一致。意与气合,即以意领气,气随自己的意志而活动。气与力合,即当气下降时,内脏要随之松松弛;气上升,内脏随之紧缩,气与力的配合要一致。</p><p>2.形松意紧。意紧,即练功时从人体外部看全身并未用一点力,可是机体内部则通过呼吸运动使气血运行,不断地起着松弛和紧张的交替活动。形松,即由外形的肌肉放松,如肩、手、脚、胸、腹等的放松,而渐渐达到全身内部放松。</p><p>时间</p><p>开始每次 5~10 分钟,以后逐渐延长半小时至 1 小时。</p><p>附:浅谈三圆式站桩功法</p><p>我是在1966年9月9日拜秦重三先生为师的。老师在北京中医医院气功科工作,老师教我练气功的基本功法,就是三圆式周天功法。</p><p>秦老曾对我讲:“三圆式,这个姿势为站桩中应用最广泛的基本姿势。站立的方法是:脚穿布底鞋,选择一块松柏树林中的松软土地上,两脚左右分开,间隔距离与肩宽相同。两脚尖尽量向内站成一个圆形。两腿微屈,腰直,胸松,腹收姿势自然。两臂徐徐抬起与肩平,肘比肩稍低,作环抱树干状,以扩大肺活量为度。两手各指均自然张开,弯曲如握球状,形似小虎爪。两手心相向,距离约一尺左右,头自然向上顶,不偏不斜,项部直立,使血管和神经都不受压,两眼最好微闭如垂帘,漏出一线微光注视两眉间或鼻端;两眼平视远处绿色的松树亦可。眼太开,心思容易被外界景物滋扰散乱,大脑不易放松,入静;眼闭则易头昏沉,所以微闭。</p><p>所谓三圆是足圆、臂圆、手圆的意思。足圆是为使腰部保持平直,两脚稳稳抓地如树生根。臂圆和手圆是为了加强呼吸作用,并使气息运行直达手尖端。练习这一姿势的目的是为了增强腿部、腰背、臂、手腕等肌肉的力量,使其发达坚韧结实。</p><p>每次站桩时间,开始时不必太长,7-8分钟至15分钟均可。等体力增进时,才逐渐延长到半小时或一小时,这样才能逐步见效,每天最好早晚各练一次,这样收效更大。练站桩三圆式能使呼吸畅通,周身舒畅,头脑清爽,心田有愉快之感。</p><p>(李春生)</p>","status":0,"pv":3427,"link":"1","createdAt":"2019-08-01 14:05:59","updatedAt":"2024-04-17 16:15:46","field":{},"tags":[]}

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