The First Style of Standing Meditation (1) 桩功第一式（1）

Standing meditation is the core of internal Kungfu which is the foundation of our life energy.

内功是一切的基础，核心功法是桩功八式。

（In Chinese, Kungfu also means the internal energy of a person, including chi, spirit, ability, etc. Chi: life force, energy flow).

In standing meditation, one has a still posture, but the body is dynamic and regenerating inside. When the human body is relaxed, chi will rise, fall, expand and contract. Thus, internal organs are comforted as they are being massaged. Five types of Chi (the energy of the heart, liver, spleen, lung, and kidney) work concordantly. As a result, a balance of yin and yang are formed in the body and the body's immunity is improved as well. That is one’s internal Kungfu.站桩功是外静而内动，随着气的升降开合，脏腑就象按摩一样，身体处在相对放松的状态中，内五气（心肝脾肺肾五行之气）自如运行，达到了阴阳平衡。人的内五气运行正常了，人的免疫力就自然增强了。这就是内功。

As long as our posture is proper, we should first relax our mind and heart when we practice standing meditation. Then, we relax our body. If we don’t have the proper posture, it’s hard to have a peaceful heart and keep still, so mind-training cannot work without posture adjustments. We will naturally become peaceful if we practice standing meditation every day.我们站桩时只要调好形，先从心神放松，再把该放松的地方放松下来，如果调形不好心就不能静，因此修心离不开调形，如果每天坚持练功，心神自然宁静。

The first style of standing meditation is the basic standing exercise. Its effects of self-health-care and healing is better than other movements in internal Kungfu; it compensate one’s essential primordial energy (primordial chi) faster. This exercise improves circulations and bodily function and arouses the body’s self-treatment, so it can eradicate many diseases and chronic illnesses without any side-effects. Besides improving health and body fitness through the relaxation of our body and mind, practicing standing meditation can also relieve pressure and bring inner-peace. How wonderful is it? Only experiencing the effects firsthand can tell you.

第一式是所有桩功中的基础功法，养生治病效果最佳，培补元气最快，可从深层次改变人体运行模式，调动人体自愈能力，消除各种陈年痼疾，且无任何副作用。久练不仅治病强身，通过放松身心，更是静心和缓解压力的良方。其中之妙，唯亲身练习才能体会。

The first step—relax waist.

第一步——松腰

Here is the benefits of relaxed waist and straight spine.
腰松下来后，脊柱随之拔直，有三个好处:

1 If one relaxes the muscles of their waist, lumbar diseases can be ameliorated.腰部肌肉得到放松，腰椎疾病可得到改善。

2. When one’s spine is straightened (spinal apertures are aligned), Du Meridian is “turned on”; hence, internal Chi can flourish and grow, compensating one’s essential energy (true chi).脊柱拔直后，椎孔对齐，督脉打开，内气自然生发上行，赔补元气。

3 After the spine is stretched straight, the diaphragm will easily rise and fall; hence, abdomen respiration naturally formed. The breath becomes deeper, longer, and more tender. 脊柱拔直后，横膈膜更易放松，升降自如，久而久之自然形成腹式呼吸，做到深，长，绵。

      Note: this article is edited and translated from Mingxintang's Wechat journals.

   注：  本文编辑翻译自明心堂微刊。

Introduction to basic movements. 基础功法介绍

     1.   Standing meditation is the core of internal Kungfu.

         桩功是内功的核心。

         The first style of standing meditation is the basic standing exercise. The effects of self-health-care and healing is better than other movements in internal Kungfu, and it compensates one’s essential primordial energy (primordial chi) faster. This exercise improves circulations and bodily function and arouses the body’s self-treatment, so it can eradicate many diseases and chronic illnesses without any side effects. Besides improving health and body fitness, through the relaxation of our body and mind, practicing standing meditation can also relieves pressure and bring inner-peace. How wonderful is it? Only experiencing the effects firsthand can tell you.

         第一式是所有桩功中的基础功法，养生治病效果最佳，培补元气最快，可从深层次改变人体运行模式，调动人体自愈能力，消除各种陈年痼疾，且无任何副作用。久练不仅治病强身，通过放松身心，更是静心和缓解压力的良方。其中之妙，唯亲身练习才能体会。

    2.   Taichi single movement (Ma style) is originally created by Mr. Ma. It can enhance the circulation and the standing effect of self-health-care, and it also includes the principle of body movement for martial art. The first and second style is the emphasis, and after one masters the two styles, they can study the rest of the different styles.

         动功八式为马老师独创可以运行气血，大大加强桩功的养生效果；同时暗含身法与劲力，是技击的重要基础。第一式、第二式为重点，熟练掌握后可同时习练第三式至第八式。

     3.   Relaxation and tenderness is emphasized in Taichi quan. Using chi to make movements, the practice has an extraordinary health-care effect. A majority of famous masters who practice wu-style Tai chi are so affected by the practice that they are able to live over 100 years, which is much more than other style’s records.

         太极拳重在松柔，以内气运行，是养生效果极佳，历史上多位吴式太极拳的名家寿命均超过100岁，普遍超过其他门派。

     

     4.   The Pi quan is called the "mother of the Five-element quan". It is based on Tried post. After chi sank in Dantian (abdomen respiration), one can begin to practice Pi quan, which benefits one’s lung. To learn other movements of Five-element quan, one should grasp it very well. 

         五行拳的习练以三体式为基础，能做到气沉丹田后方可开始。其中劈拳（实为尚派“鹰捉”）为母拳，具有养肺的效果，熟练掌握后方可习练其它五行拳法。

     5.   Single pushing hand is based on standing meditation and Taichi single movement. Practicing pushing one's hand can not only nourish the body, but also has a powerful martial arts function.

          单推手以桩功和动功为基础，既可以养气，又具有极强的技击功效。

     Pushing hand (single) 单推手

 Note: this article is edited and translated from Mingxintang's Wechat journals.
  注：本文编辑翻译自明心堂微刊。