一、無畏喫苦。怕喫苦。則無進程之望矣。拳論所謂其根在腳。怕喫苦。則腳之落地不得生根。是以腳部之喫苦。有益於心臟及腦部則無疑。其基本方法。初學者早晚抽三五分鐘之暇。以一腳立地。左右調換。逐漸加久。逐漸低坐。注意氣沉丹田。足心貼地。不可絲毫勉強。站樁時。必須出食中二指。扶於椅角或桌邊。使其平穩站定。嫻習後。便去一中指。只用一食指扶站。久之則站更穩。可以不用扶。而自然站穩矣。繼此則採取提手及手揮琵琶二式。多下站功。又預備式亦為站樁之渾元功。單鞭為開展功。此於體用皆有莫大之裨益。不可忽視也。
"First: Do not fear bitter work. If you do you will never progress. The Taichi Classics say that the proper root is in the foot.¹¹ A beginner can develop a root by simply spending three to five minutes, morning and night, standing fully on a single leg. Alternate legs and gradually increase the time while you sink lower. This bitter work not only develops a root, it stimulates the cardiovascular system, which benefits the brain. It is essential that your ch'i sinks to the tan-t'ien, both feet adhere to the floor, and you exert absolutely no force. When practicing this Standing Posture, you may assist your balance by lightly touching a chair or table with the middle and index fingers. After a while use only the index finger. When you can stand unassisted, you may choose either the Lift Hands Posture or Playing the Guitar Posture to continue your practice. The Single Whip" Posture develops openness and extension while the Preparation Posture cultivates undifferentiated unity.¹² These postures are essential in understanding taichi's form and application—so do not neglect them!"
Translated by Mark Hennessy
Translated by Mark Hennessy
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