第二节 太极拳 Section 2 Taiji Quan

一、太极拳概说 Brief Introduction of Taiji Quan

在中华武术文化宝库中，太极拳是一种构思特异的拳种，它以虚灵、舒松、静谧的方法进行自我修炼，十分符合养生之道。修炼太极拳，武可以防身御侮，克敌制胜；文可以调心养气，祛病延年。修武而文在其中，是一种文武兼修的健身术。

Taiji Quan is a specially designed type of Quan in the treasurable Chinese Wushu culture.It helps people to train themselves with empty，flexible，relaxing，comfortable，and quiet methods,and which is suitable for health care.Taiji Quan,can be used for self-defence and is also helpful to adjust Qi（breath）and strengthen heart function.Thus Taiji Quan is beneficial for avoiding illness and extend longevity,and is a skill for both combat an health preservation.

太极拳是因为拳法变幻无穷，遂用中国古代的“阴阳”、“太极”这一哲学理论来解释拳理而被命名的。“太极”一词源出《周易》：“易有太极，是生两仪。”“太”就是大的意思，“极”就是开始或顶点的意思。太极是中国古代人的一种最原始的世界观，拳术和太极的结合，逐步形成了太极拳术。

The name，Taiji Quan，came from Chinese ancient philosophy“Yin-Yang”and“Taiji”，because of its tremendously changeable movements.The word“Taiji”came from“Zhouyi”：“Yi has Taiji（supreme terminus），and it produces two Yi （ultimate element）”.“Tai”means supreme，and“Ji”means the initial beginning or ultimate terminus or vertex.Taiji is Chinese people's primitive world view.Taiji Quan gradually came into being from the integration of Quan（boxing）skills and the theory of Taiji.

关于太极拳的起源，据考证形成于明末清初。太极拳有下列三个方面的来源：第一方面，综合吸收了明代名家拳法。明代武术极为盛行，出现了很多名家、专著和新拳种，太极拳就是吸取了当时各家拳法之长，特别是戚继光的三十二势长拳而编成的；第二方面，结合了古代导引、吐纳之术。太极拳讲究意念引导动作，气沉丹田，心静体松，重在内壮，把拳术中的手、眼、身、步的协调配合与导引、吐纳有机地结合起来，这就使太极拳成为内外统一的拳术运动，所以被称为“内功拳”之一；第三方面，运用了中国古代的中医经络学说和阴阳学说。太极拳结合经络学说，要求“以意引气，以气运身”，内气发源于丹田，以腰为主宰发力于全身。各式传统太极拳也皆以太极阴阳学说来概括和解释拳法中各种矛盾变化。

According to textual researches，Taiji Quan is gradually formed in late Ming Dynasty and early Qing Dynasty.The three aspects of Taiji Quan's origin：1）Integration of famous Quan（boxing）skills in Ming Dynasty.In Ming Dynasty，when Wushu was quite popular，many famous masters，monographs and new types of Quans appeared.Taiji Quan absorbed merits from different schools of Wushu，especially the 32 Styles Chang Quan invented by Qi Jiguang.2）Integrated with ancient skills breathing and inner guiding，Taiji Quan emphasizes on mind and intention which shall lead movements，Qi（breath）dropped to Dantian（lower abdomen），quiet mental state and body relaxation，and the strengthening of the inner part of the body.The organic integration of breathing，inner guiding，and the coordination of hands，eyes，body and steps have made Taiji a sport of the unity of inner part and external part.Therefore,Taiji Quan is called one of the“Neigong（inner Kungfu）Quans”.3）Taiji Quan has adopted ancient Chinese medicine theories of main and collateral channels and the theories of Yin-Yang.According to ancient Chinese medicine theory.Taiji Quan requires“mind and intention to lead breath，guide the Qi（breath）to drive body movements.”The inner breath origins from Dantian（lower abdomen），and drives the strength of body from waist.Every style of Taiji Quan uses the theory of Yin and Yang to explain Quan techniques and various changes.

随着历史的发展，武术的作用逐渐从战场搏杀转为体育健身，太极拳正是如此。一百多年前，太极拳家在《十三势行功歌》中就有“详推用意终何在，益寿延年不老春”的提法。太极拳经过长期流传，演变出许多流派，其中流传较广或特点较显著的有陈式、杨式、吴式、武式、孙式五派。

With the development of history，Wushu has changed from battlefield combat skills to sports fitness，so as Taiji Quan.Over 100 years ago，in the“Song of Thirteen Potentials”，Taiji masters had pointed that“What is the ultimate purpose of Taiji? It is to extend longevity.”During the long-term circulation，Taiji Quan has developed many schools，among which five schools of Chen-style，Yang-style，Wu-style，Wu-style and Sun-style are widespread or are provided with relatively obvious characteristics.

陈式：分老架与新架两种。老架原有七种拳套，历经不断传习和提炼，终于形成了所传的陈式太极拳第一、第二路拳套。新架套路也有两种：一种其动作顺序与老架相同，架式与转圈较老架小，去掉了原有的某些难度动作；另一种动作小巧紧凑，练会后逐渐加圈，也称赵堡架。陈式太极拳的运动特点是：显刚隐柔，刚柔相济，动作螺旋、缠绕，手法多变，忽隐忽现，快慢相间；呼吸讲究“丹田内转”；架式宽大低沉，并有发劲、跳跃和震脚动作。

Chen-style：There are two styles of an old Posture and a new Posture.The old Posture originally had seven sorts of forms.During the continuous teaching，learning and extraction，they formed the first routine and the second routine of modern Chen-style Taiji Quan.There are two forms of the new Posture.One has the same movement sequence as the old Posture.But the postures and circles are smaller than the old one with some original difficult movements being removed. The other has small and compact movements and circles can be added during the practice，which is also called Zhaobao Posture.The characteristics of Chen-style Taiji Quan are that：showing hardness and implying softness，coupling hardness with softness，coiling and twisting the movements with changeable，dis-appearing，and fast-slow techniques；the breath pays attention to“internal rotation at Dantian”：the postures are wide and lowering，and power，jumping，and foot stamping are involved.

杨式：河北永年人杨露禅（1800～1873），幼时在河南温县陈家沟陈姓家做僮，从师于陈长兴，壮年返故里，后到北京传习拳艺。经其孙杨澄甫（1883～1936）的不断修改，遂定型为大架子，成为目前流行最广的杨式太极拳。其特点是：舒展简洁，动作和顺，速度均匀，绵绵不断，整个架式结构严谨，中正圆满，轻灵沉着，浑厚庄重，能自然地表现出气派大、形象美的独特风格。

Yang-style：Yang Luchan（1800～1873），from Yongnian，Hebei，was a houseboy in a Chen family in Wen County，Henan.He learned from Chen Changxing，and went back to his hometown when he grew up，then went to Beijing to learn the fist style.Through continuous amendment of his grandson Yang Dengfu（1883～1936），Yang-style had been finally formed into the most popular Yang-style Taiji Quan with a major frame.The characteristics are that：while practicing，the exerciser carries himself with poise and confidence and plays at a medium speed，and its movements are carefully conceived and practically arranged，so as to naturally express the unique style of imposing manner and beauty.

吴式：清末河北大兴人全佑（1834～1902），满族人，初拜杨露禅学太极拳大架子，后又拜杨露禅次子杨班侯学小架子，以善柔化而著名。其子吴鉴泉（1870～1942）在继承父传杨式小架太极拳的基础上不断修改，使拳式连绵不断，不纵不跳，适应性较广泛。后人称之为吴式小架子，即目前流传的吴式太极拳。其特点是：以柔化著称，动作轻松自然，连绵不断，拳式小巧灵活，拳架由开展而紧凑，紧凑中自具舒展，不显拘谨。

Wu-style：Quanyou(1834～1902)，Man Minority，from Daxing，Hebei in late Qing Dynasty,had learned major frame of Taiji Quan from Yang Luchan and learned small frame from Yang Luchan's second son Yang Banhou，who was famous for softness.On the basis of Yang-style Taiji Quan with small frame，his son Wu Jianquan（1870～1942）revised Yang-style Taiji Quan into continuous movement without jump，which had relatively wide application.The descendants call it the Wu-style small frame，namely the popular Wu-style Taiji Quan at present.The characteristics are：soft，relax，natural，continuous and flexible.The posture changes from stretching to contracting naturally.

武式：清末河北永年人武禹襄（1812～1880），初从师杨露禅，学陈式老架太极拳，得其大概，为求得深造，后又跟陈青萍学陈式新架，经多年演练，自成一家。其特点是：姿势紧凑，动作舒展，步法严格，虚实分明，胸部、腹部在进退旋转中始终保持中正，出手不过足尖，左右手各管半个身体。

Wu-style：Wu Yuxiang（1812～1880）from Yongnian，Hebei，had learned general Chen-style old Posture from Yang Luchan for its summary，then Chen-style new Posture from Chen Qingping for advance studies and formed his own style after years of exercises.The characters are：tight postures，extending movements，strict steps，clear in emptiness and solidness.Chest or abdomen-centered when advancing，retreating and rotating，hands within toes，and each hand being in charge of the half body.

孙式：清末河北完县人孙禄堂（1860～1933），精通形意、八卦，民国初向郝为真学太极拳，博采各家之长，融会贯通，独创孙式太极拳。其特点是：进退相随，动作舒展圆活、敏捷自然，转变方向时多以开合相接，故又称为“开合活步太极拳”。

Sun-style：Sun Lutang(1860～1933)，from Wan County，Hebei in late Qing Dynasty，was proficient in Xingyi Quan and Bagua，who had learned Taiji Quan from Hao Weizhen at the beginning of the Republic of China.He had collected the advantages from all schools and digested to originally create Sun-style Taiji Quan.The characteristics are：linked forwards and back-wards stepping，extending，swift and natural movements，and direction changes with opening and closing movements.It is also called the“ Opening and closing flexible Step Taiji Quan”.

新中国成立后，太极拳运动得到蓬勃发展，从20世纪50年代开始，国家体委组织专家陆续编写出版了24式、48式、88式太极拳。又将传统的陈、杨、吴、武、孙式太极拳整理出版。太极拳在国外也得到广泛的传播，受到各国人民的喜爱。1989年中国武术研究院编写了适应竞赛的陈、杨、吴、武、孙式太极拳和综合太极拳的套路，为太极拳进一步向世界推广，迈出了可喜的一步。

After the establishment of the People's Republic of China，the activity of Taiji Quan has been booming.Since 1950,the State Physical Culture and Sports Commission has organized experts to successively compile and publish books about 24-style，48-style and 88-style，Taiji Quan and traditional Chen-style，Yang-style，Wu-style，Wu-style and Sun-style Taiji Quan.Taiji Quan has also been circulated in foreign countries and welcomed by people of different countries.In 1989,the China Wushu Research Institute compiled Chen-style，Yang-style，Wu-style，Wu-style and Sun-style Taiji Quan and forms of comprehensive Taiji Quan，which took a joyful step for further promoting Taiji Quan to the world.

太极拳的主要方法有：掤、捋、挤、按、探、挒、肘、靠、分、云、推、搂等手法，栽、搬、拦、撇、打等拳法，蹬、分、拍、摆莲等腿法。其运动特点是：心静体松、呼吸自然，轻灵沉着、圆活连贯，上下相随、虚实分明，柔中寓刚、以意导动。

The main methods of Taiji Quan are：the hand techniques of ward-off，roll-back，pressing，push-down，pull-down，splitting，elbow，leaning，spreading，waving hands like a cloud，pushing and grabbing，the fist techniques of plunging，deflecting，cutting，sweeping and striking，as well as the leg techniques of stepping，spreading，clapping and swing.The characteristics of movements are：quiet heart，relax body，natural breath，brisk，continuous，clear between emptiness and solidness，hardness within softness，and the will leads the movements.