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Respirazione Tai Chi

Dr Paul Lam “What about the breathing?” Numerous students have asked me this question. Correct breathing is an important part of tai chi. Here’s a simple guide based on essential tai chi principles.

“What about the breathing?” Numerous students have asked me this question. Some teachers believe that breathing patterns should be very specific. For example, in each and every part of a movement, there is a specific breathing pattern-in and out, slowly or quickly. These teachers feel that the breathing has to be just so for each movement. I find this method difficult and think it can impede improvement for some students. It often leads to too much focus on the breathing and distraction from focusing on other essential principles. No two people are the same. They have different lung capacities and different speeds in their movements so to coordinate in the same specific pattern with others would be difficult for many. In addition, this can lead to forced or contrived breathing which can be harmful.

Stile Tai Chi - forma di apertura e chiusuraCorrect breathing is an important part of tai chi. Here’s a simple guide based on essential tai chi principles. The key is the storing and delivering of energy because tai chi emphasises on internal energy. Every tai chi movement alternates between gathering, storing and then delivering energy. Often the classics describe it as opening and closing. When you open, it’s storing energy like someone drawing an arrow in a bow; in closing, the energy is delivering so it’s like shooting the arrow. Keep this image in your mind and the rest will be easy to follow.

When you’re inhaling (storing energy), think of taking in the life energy-oxygen- into your body. When you deliver energy or force, you exhale. This can be applied to almost all tai chi movements since they are, in essence, alternating opening and closing movements.

A Tramonto in Florida 2004: stile Tai Chi - Stirring the SeaWhen your hands pull apart or when you’re stepping forward, that’s an opening movement. For example, in the Sun style opening and closing movement, when your hands are in front of your chest, opening up, you breathe in to store energy. When your hands come closer, you breathe out, delivering energy. Another example is Single Whip in Yang style. At the end of Single Whip, even though your hands are opened out, it’s actually a closing movement because that’s where you deliver the energy, so you breathe out. Using this logic, you can see in Chen style’s punching movements, when you’re bringing your hands closer to store up energy, that’s an in breath and when you punch out, that’s the out breath.

And then there’s up and down movements. When you move your hands up, you’re storing your energy, and therefore you breathe in. When you bring your hands down, you’re delivering energy-shooting the arrow-so you breathe out. Likewise, when you stand up and bend down.

Use this guide throughout your tai chi forms. Whenever you’re in doubt, focus on practising the form correctly: Relax, loosen your joints and you’ll find your breathing will be correct. Don’t force or hold your breath. Simply allow your body to breathe naturally when in doubt.

Ho semplificato i precedenti metodi di respirazione addominale addominale e inversa, e l'ho trovato più potente nella coltivazione di energia. Questo è:

Il metodo di respirazione Dan Tian

This breathing method is a modification of traditional qigong based on modern medical research into the deep stabilizer muscles. It helps to sink your qi to the dan tian and to enhance qi power, in turn improving internal energy. It can be incorporated into all your qigong and tai chi movements.

Puoi praticare il respiro sia seduto che in piedi. Sii consapevole di mantenere la corretta posizione. Mettere la mano sinistra sull'addome appena sopra il pulsante del ventre e la mano destra sotto di essa. Concentrati sull'addome inferiore e il muscolo del pavimento pelvico.

Quando inalate, espandete la zona addominale inferiore, permettete che si esaltino un po 'e lasciate rilassare i muscoli del pavimento addominale e pelvica. Dovresti sentire una leggera spinta dalla mano destra. Mentre espiate, contratte dolcemente i muscoli del pelvico e l'addome inferiore. Senti la contrazione del muscolo con la mano destra mantenendo la zona al di sopra del tuo ventre come il più possibile. Contratti i muscoli del pavimento pelvico con molta dolcezza, così dolcemente che è quasi come se stai pensando solo a contrattare. Un altro buon modo è quello di immaginare che tu stai portando il tuo pavimento pelvico solo mezzo centimetro più vicino al tuo pulsante di pancia. Una contrazione più forte potrebbe spostare troppo la mano sinistra e ciò significherebbe coinvolgere diversi gruppi di muscoli quindi non essere così efficace.

Mentre si inalate e si distendono i muscoli addominali e inferiori, cercare di non rilassarli completamente ma mantenere approssimativamente 10-20 per cento della contrazione. Questo vi permetterà di mantenere una postura dritta e avere il giusto gruppo di muscoli pronti per la prossima fase.

If you can feel the qi, you can circulate it down along the conception vessel on expiration, and up along the governing vessel on inspiration. Another good way is to visualise your qi move in a straight line just beneath your skin: up to middle of your sternum (the point below two nipples) on inspiration and down to the dan tian on expiration.

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