The Key Point of The First Ma Style Taichi Single Movements(Dynamic Exercises):The movements about legs 动功第一式关键点（腿部动作）

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。

Ma style Taichi single movements, dynamic exercises, were originally created by Mr. Ma. These exercises can enhance circulation and overall health, and they also includes the principles of body movement for martial art application. After becoming proficient in the first two moving exercises students can study the rest of the moving exercises.

下面是动功第一式关键点：腿部动作。

Here is the key point of the number one dynamic exercise: the movements about legs.

图1
Picture 1

站姿（图1）：

Posture (Picture 1)

（以左脚在前为例）

(Example: the left foot)

① 若在地上画一条线（图1红线），则左脚在线左侧，右脚在线右侧。一脚在前，一脚在后，两脚间距1.5脚长（前脚脚跟到后脚脚尖约0.5脚长，见图4）。

If you draw a line on the ground, the left foot should be on the left side of the line, and the right foot should be on the right side of the line. One foot is in front of the other, and the distance between the heels is 1.5 physical feet, (not the unit of measurement).

② 两膝盖始终与脚尖方向一致，确保膝盖不会外撇。

Keep the knees in the same angle as the toes, and make sure the knees never turn outward.

③ 身体始终保持中正。

The body is kept upright throughout the practice. 

图2
Picture 2

合，进动作要点（图2）：

The key point of “close & forward”(picture 2)

④ “合”到身体朝向前脚尖方向，“进”时向前脚尖方向前进 ，沿黄线轨迹，而不是两脚之间红线。

For the close movement, turn the body to face the left toe. The body moves forward towards the left-toe. Follow the yellow arrow, but not the red line between the feet. 

图3
Picture 3

开，退动作要点（图3）：

The key point of “open & backward”(picture 3)

⑤ “开”到身体正对后脚尖方向，“退”时向后脚跟方向后退，沿黄线轨迹，而不是两脚之间红线。

For the open movement, turn the body to face the right toe; and for the back movement, the body moves backward to the right heel. Follow the yellow arrow, but not the red line between the feet.

图4
Picture 4

“进”的程度（图4）：

The degree of the “forward” movement (picture 4)

⑥ 进到小腿与地面垂直即可，最远不要让膝盖超过前脚尖。

Move forward until the right shin is vertical, and do not allow the left knee to pass the toe.

⑦ 尽量松腰，和站桩时要求一致，不要翘臀。

Keep waist relaxed the same way as in standing meditation, and do not raise buttocks.

图5
Picture 5

“退”的程度（图5）：

The degree of the “backward” movement (picture 5)

⑧ 退到重心落到后脚脚跟即可，最远不要让后背超过后脚跟。

Move back until the center of gravity is on the back heel. The back should not pass the back heel.

 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。