六手太极功图解（英文）

Form 0ne：

Raise Up and Press Down

Preparatory Stance(no movement)

Stand naturally with legs straight and feet together pointed forward．

Head and neck aye erect，chin slightly down，tip of the tongue on the roof of the mouth just behind the front teeth．Lips and teeth are(gently)closed，chest and abdomen relaxed， shoulders and arms relaxed and arms hanging straight down． The hands gently touchthe outside of the legs． Concentrate on what you are doing． Have a calm and atural expression on your face and look straiSht ahead．(Fig．1)

1．Move Left Foot to the Side

Arrows indicate the next move．Solid lines are for the right side and dashes for the left．

Move your left foot 1ighdy to the left into Commencing Stance．The twofeet are parallel to each other， shoulder width apart and pointing straight forward with the weight equal on both legs．(Fig．2)

2．Raise Both Arms

Graduall raise both arnls to shoulder level,keeping arms even with eachother，shoulder width apart and extended naturally.The elbows should be slightly dropped and the palms should point downward， fingers pointing forward and slightly lower than wrists．(Fig．3)

3．Bend Knees and Press Down

As you keep your upper body straight，slowly bend both knees，keeping the weight distributed equally between  the two feet．At the same time move the hands toward each other(bending the elbows)till they are 20-30cm．(8-12in．)from your chest，and press them down till they are in front of the hips．Look slightly downward following the movement of the hands．(Fig．4 and 4a)

4．Turn Palms Up and Lift

Keeping the torso erect gradually straighten the legs． At the same time turn the palms upward with the fingers  pointing toward each other andgrsduslly　aise the hands．(Fig．5)

When they reach face level turn the palms outward and upward as you continue to raise them until they are pushing directly upward．(Fig．6)

The arms are straiSht but the elbows aren't locked，the palms point upward，and the fingers still point at each other． The eyes follow the movement of the hands．(Fig．7)  

Pople with high blood pressure should only raise their arms slightly above head level as shown in Fig．8，and then lower them as in Figs．9&10．

5．Turn Wrists and Press Down

Turn the two arms，drop the shoulders，both palms turn downward fingers still pointing at each other．

   Gradually lower the hands until they are　in front ofthe hips．(Fig．9)

Then turn the hands to the sides　and downward so that they gently touch the sides of the legs． Look straight ahead．(Fig．10)

Movements 2 to 5 are the first set．This set may be repeated three to six times．

Form 2

       Open and Close Hands

       1、Commencing Stance

        This stance is same as in Raise Up and Press Down.(Fig.11)

 1.       Small Open Hands

         Slowly raise both arms to the front until they are at an angle 45 degrees from the body. Both palms should be turned toward each other so the laogong points (the acupuncture points near the cente of the palms)point toward each kther .Stand naturally.(Fig.12 and 12a)

         Bend your elbows so that your hands are gradually briught up to shoulder level with the fingers pointing upward .As you do this move your arms a little wider apart than your shoulders .Look straight ahead .(Fig.13)

 2.       Small Close Hands 

         Keep your torso straight ,bend your knees slowly ,keeping your weight solidly balanced on both legs .At the palms toward each other till they are a head`s width apart .Palms still face each other and fingers are still pointed upward .The gaze is between the palms .(Fig .14)        3.       Big Open Hands 

      Your torso should still be straight .Gradually stand up .As you do this your other with the palms turned toward you .(Fig .15)

      Gradually open your arms till they are spread out in a big wide curve ,as if you were holding a huge ball .Look straight ahead .(Fig .16)

       4.       Big Close Hands 

        With torso straight ,gradually bend both knees keeping your weight evenly between the two legs .At the same time press the two inwar toward each other till they are a head`s width apart .Keep looking between the two palms .(Fig .17)

5.       Returm to Commencing Stance

With torso still straight gradually staighten your legs ,at the same time turning your palms slowly downward ,and pressing down till your hands are by your hips .Then turn the palms inward and point them downward as they are brought agsinst the sides of the legs .(Fig .18)

Movements 2 to 6 are the second set .You may repeat it three to six times.

Form3 Presenting the Ball

1.       Commencing Stance

The same as in Raise Up and Press Down .(Fig.19)

2.       Left Empty Stance and Turm Palms Upward

Shift weight slightly to the left leg .turn the right root inward about 45 degrees ,then shift weight to the right leg and bend your right knee .Turn your body 90 degrees to the left and step out with the left leg naturally straight ,heel down ,toes pointing upward .At the same time turn the two arms outward turning the palms upward beside the waist and look in the direction your body is turned .(Fig .20)

3.       Present the Bell on the Left Side

Shift your weight forward onto the left leg Which should be naturally straight ,push forward with the right leg till right foot is on tiptoe .The weight should be solidly on the left foot .At the same time out both arms with the palms turned till the palms are at head height .Keep the arms shoulder width apart and your palms turned pward .Follow the movement of your hands with your eyes .(Fig .21)

4.       Sit Back and Withdraw Hands

Bend your right knee and shift your weght back onto your right leg .The left leg is naturally straight with the heel down and the toes up ,in an empty step .At the same time turn your palms inward so the palms face each other ,and bend your arms to draw them down to belly height .Follow the movement of your hands with your eyes .(Fig.22)

5.       Rignt T-step Holding the Ball

Pivot on your left heel and turn your left foot inward Bend the left knee and shift weight to the left leg .Move your right foot beside your left fool to form a “T-step”.At the same time turn your body to the right and turn your arms so they are in front of your body in the posture called “ holding the ball ”with the left hand above the right ,palm pointing down ,and the right hand near the belly with the palm pointing up.Your eyes the mvement of the left hand .( Fig . 23)

The above description is for presenting the ball on the left side .The next set of moves is for presenting the ball on the right side .It is the same except for being toward the opposite side .

6.       Right Empty Stance Turn Palms Upward

Turn your upper body to the right .Your right leg moves a half-step to the front with the heel lightly touching the ground .At the same time both arms turn utward .The hands move to the sides of the waist with the palms upward .Look straight ahead .( Fig . 24)

7.       Preaent the Ball on the Right Side

Move your weght forward until is solidly on the right leg which is naturally straight .Your left pushes your body forward so the left heel lifts off the ground and the foot is on tiptoe .At the same tine you stretch out your arms and both palms rise to head level.The hands are shoulder width apart and the palms are turned upward .( Fig . 25)

8.       Sit Back and Withdraw Hands

Shift your wight back solidly onto your left leg ,knee bent . The right leg is naturally straight in rfont of you in an empty stance ,heel on the ground ,toes up .At the same time both arms turn inward ,palms facing each other .Bend the elbows to bring the hands down to waist height . Look between the palms .(Fig.26)

Left T-step Holding the Ball Right leg pivots on the right heel turning the right foot inward sa you shift weight onto it. Right knee is bent.Left foot moves beside the right foot, toe down in T-step .At the same time turn body to the left and hold the ball ,right hand on top palm down and left hand on the bottom with palm up as if holding a ball .Eyes follow the movement of the right hand .Presenting the Bell Left and Presenting the Ball Right is one sequence as described in movements #2 through #7.The whole sequence of left and right Presenting the ball ,may be repeated three to six times .

9.       Return to Commencing Stance

From presenting the ball right , move your weight back to the left which becomes solidly weighted .The right leg turns inwards ,both feet are parallel to each other and shoulder width apart .At the same time turn your body and arms to the left till they are facing the front .(Fig.27)

Slowly press the hands down and move them to the sides of your legs as in Commencing Stance.(Fig.28)

第一手托按手

[动作过程]

身体自然直立，两脚并拢，两腿自然伸直。头颈端正，下颏内收，舌抵上颚，唇齿相合，胸腹舒松，肩臂松垂，两手轻贴大腿侧；精神集中，表情自然，目平视前方。

1．左脚开立

左脚向左轻轻开步，两脚平行，脚尖向前，相距与肩同宽，成“开立式”。(图2)

2．两臂前举

两臂慢慢向前平举，与肩同高、同宽，自然伸直，肘微下垂，两手心向下，指尖向前。(图3)

3．屈腿按掌

—亡体保持正直，两腿缓缓屈膝半蹲，重心平均落于两腿之间；同时两掌掌指斜相对，轻轻下按，落于胯前；目略随下按之掌。(图4)

4．翻掌托举

上体正直，两腿缓缓伸直，同时两掌翻转成掌心朝上，掌指相对，徐徐向上托起，至脸前再向内旋臂，翻掌成掌心朝上托举头顶，两臂大体伸直，两掌中指相对。托掌同时随之仰头，目视两手中指。(图 5 — 7 ，图 8 为高血压患者练法)

5．下按旋腕

两臂略外旋，两掌掌心朝下，掌指斜相对，徐徐向下按，落于胯前；随即旋至掌指朝下，掌心轻贴大腿侧。还原“开立式”，目略随下按掌。(图 9 、 10)2-5 分动为一组，一般每次练 3-6 组。

[规格要点]

1．由“预备式”到“左脚开立”这个分动，应先将重心大部移至右腿上，左膝放松，左脚跟先离地，随之脚前掌再离地，轻轻提起全脚向左侧迈出，高度以不超过右踝骨为宜。落脚时也应前脚掌先着地，再过渡到全脚掌渐渐踏实。符合“轻起轻落，点起点落”与“迈步如猫行”的原则，也符合起时“面——点——起”，落时“点——面——实”的方法。两脚外缘同肩宽，平行向前，不可外撇成八字形。“预备式”和“开立式”均要做到形松意空，进入练功态。

2．“两臂前举”时，随着两臂慢慢地向体前平举，两掌指尖微松，两腕向前舒伸，带点棚劲，意念在两腕。好像要把一根下端踩脚下、上端系于手腕的细橡皮筋拉长扯起似的，避免腕部过于松软而形成“折腕”。

3．“屈腿按掌”时，注意两臂、两掌要有主动下按的意念，如同欲将漂浮于水面的一块木板按入水中那般。按掌不同于太极拳起势那样掌指朝前，而是掌指斜相对，肘关节可略向外，需沉肩垂肘，带圆撑动。按至胯前时须展掌、舒指、意念贯于两掌心。按掌同时屈腿半蹲，需保持头正、身正、松腰松胯，含胸拔背。

4．“翻掌托举”时，随两腿缓缓伸直,两掌翻转上托过程中，两臂要棚圆，不要贴近胸部呈扁形。好比两手要托起有一定重量的物体一样，或拉长扯起细橡皮筋的感觉。注意有高血压患者练此动时，不要托举上撑至头顶，只要举至头部前方即可。

5．“下按旋腕”时，按掌“屈腿按掌”中的按掌要求相同，惟两腿仍然伸直不动。按落胯前随即以腕关节为轴旋转至掌指朝下，掌心朝内，还原成“开立式”。

[呼吸提示]

1．做“预备式”时，可先做一两次深呼吸，排除一切杂念，精神内守，凝神静气。舌抵上颚，起“搭鹊桥”的作用，使上下之气能和顺、通畅。与祖国医学气血理论所说的“气和则安，气乱则病，气散则死”相符合。

2．做“两臂前举”和“翻掌托举”时，配合吸气，按“吸气气贴背”的要求，贯通督脉。督脉起始于阴部尾闾骨长强穴之前，意气沿脊柱上行，至枕部下方的风府进入脑部，上达头顶百会穴。

3．做“屈腿按掌”和“下按旋腕”时，配合呼气，按“呼气气贯腹”的要求，贯通任脉。意气沿胸腔、腹腔下行，运至腹腔下丹田，叫“气沉丹田”。“屈腿按掌”后，接“翻掌托举”时，气绕过两便之间的会阴穴，再贴背上行，走“小周天”。而“下按旋腕”，两掌按至胯，意沉丹田，随即边旋腕，边将气贯到指梢和脚底涌泉穴，吸气时再意从小腿、大腿后侧引至脊背至百会穴，走“大周天”。下按时，如两臂和两手有麻、热、胀感或蚁走感，说明已经“得气”，是经络疏通的表现。

4．这种“起吸落呼”方法要和上举、下按或腿的屈伸协调配合。如个人呼吸深度长，那么举按、屈伸就可同步慢一些；反之，如个人呼吸深度短，那么举按、屈伸动作，就应同步快一些，切勿憋气。所以，呼吸和动作的快慢都要因人而异。

呼吸方法则以鼻吸鼻呼，逐渐达到深、长、匀、细，再渐达到绵绵若存的状态。这种腹式呼吸，使膈肌收缩与放松范围增大，对肝、肠、胃、脾等起到按摩作用，疏通经络，促进平衡。

　　第二手开合手

[动作过程]

1．开立式

与托按手的“开立式”相同。(图11)

2小开手

两臂慢慢向前平举，两掌心相对(即内劳宫穴相对)，自然伸直，两臂举至与身体夹角约45°，屈肘收臂至胸前，指尖由向前转至向上，两手边收边向外开，略宽于肩，目视前方。(图12、13)

3小合手

上体保持正直，两腿缓缓屈膝半蹲，重心平均落于两腿之间；同时两掌向内相合，与头同宽，掌心相对，指尖向上。目视两掌中间。(图14)

4．大开手

上体正直，两腿缓缓伸直，同时两手转成五指指尖相对，徐徐向外拉开，使两臂与胸部连成大弧形，如抱大球状。目视前方。(图15、16)

5．大合手

上体正直，两腿缓缓屈膝半蹲，重心平均落于两腿之间；同时两掌向内相合，与头同宽，掌心相对，指尖朝前。目视两掌中间。(图17)

6．还原“开立式”

上体正直，两腿缓缓伸直，同时两手转成掌心朝下，下按至两手轻贴大腿两侧，还原成“开立式”。(图18)

      2-6分动为一组，一般每次练3~6组。

[规格要点]

1．“小开手”和“大开手”均需带有向外拥劲，小开手好比两手中指根均系上橡皮筋向外柔缓地拉开；大开手好像两手中指指尖系上细橡皮筋向外柔缓地拉开。也可比喻成福建人拉线面一般，或如江浙人抽丝一般，很好地体现“运劲如抽丝”之原则。

2．“小合手”和“大合手”均需有向内的合劲，分别好比挤压打足气的小气球和大气球一般。无论开手还是合手，均注意两手要平行，不可一高一低，掌指要自然分开，掌心内含，定点要展掌、舒指。

3．手法需与腿的屈伸协调配合，同步进行。基本方法是开手伸腿、合手屈腿，即开伸合屈，做到开合屈伸，协调一致。

4．手法还需与身法协调配合，开手时微微展胸，合手时微微含胸，同时都要松腰松胯，尾闾中正。开展合含，体现出虚实变化。

[呼吸提示]

1．与动作配合，体现“起吸落呼”“开吸合呼”。开手均为吸，合手均为呼。开始由托按手接开合手时，举臂与开手均为吸，由“大合手”再转下按均为呼，这两组动作都应略快些，使之能与呼吸同步协调。

2．开手与合手，都需注意劳宫相对，劳宫穴最易得气，也最易放气，这有引掌采气的意念，意在采大自然、天地间日月精华之气，纳人体内，以补内气。大开手、大合手，还可有拥抱大海、拥抱宇宙的心境，使胸怀更加开阔。

意守劳宫穴还有降低血压的作用。劳宫属手厥阴心包经，意守有疏通之作用，故对因气滞血淤引起的高血压和冠心病。

均有辅助治疗的作用。据张广德编著的《导引养生学》资料，35例高血压患者，意守劳宫前，血压平均值为158．34／100．83毫米汞柱，意守劳宫穴5分钟，即刻血压下降至146．14,94．43毫米汞柱，停止意守5分钟时，血压继续下降至144．40,92．26毫米汞柱。

　　第三手送球手

[动作过程]

1．开立式

与托按手的“开立式”相同。(图19)

　2．左虚步翻掌 身体重心稍移左腿，右脚内扣约45°，再重心右移，右腿屈膝半蹲，左腿自然伸直，左脚尖翘起成左虚步。同时左转体约90°，两臂均外旋肘，两掌收至腰侧，掌心向上。目视前方。(图20)

3．左捧球前送

左脚踏实，身体重心前移，左腿自然伸直，右腿蹬地伸直，右脚脚前掌点地。同时两掌向上托起，与头同高，与肩同宽，掌心仍向上。目随掌动。(图21)

4．后坐收手

重心后移，右脚踏实，右腿屈膝半蹲，左腿自然伸直，左脚尖翘起成左虚步，同时两臂内旋，两掌心相对，屈肘收至两手约与腹同高。目视两掌中间。(图22)

5．右丁步抱球

左脚以脚跟为轴内扣踏实，重心左移，左腿屈膝半蹲，右脚收到左脚内侧，脚前掌点地成右丁步。同时上体右转，左手翻转在左胸前屈抱，掌心向下；右手翻转在腹前屈抱，掌心向上，两手掌心上下相对，如抱球状。目随左手。(图23)

以上为“左送球”，以下接做“右送球”，唯左右相反。

6．右虚步翻掌

上体右转，右脚向前迈半步，脚跟轻轻点地；同时两臂均外旋屈肘，两掌收至腰侧，掌心向上。目视前方。(图24)

7、右捧球前送右脚踏实，身体重心前移，右腿自然伸直，左腿蹬地伸直，左脚脚前掌点地。同时两掌向上托起，与头同高，与肩同宽，掌心仍向上。目随掌动。(图25)

8、后坐收手

重心后移，左脚踏实，左腿屈膝半蹲，右腿自然伸直，右脚尖翘起成右虚步。同时两臂内旋，两掌心相对，屈肘收至两手约与腹同高。目视两掌中间。(图26)

左丁步抱球 右脚以脚跟为轴内扣踏实，重心右移，右腿屈膝半蹲，左脚收到右脚内侧，脚前掌点地成左丁步。同时上体左转，右手翻转在右胸前屈抱，掌心向下；左手翻转在腹前屈抱，掌心向上，两手掌心上下相对，如抱球状。目随右手。

左送球接右送球为一组送球手，即2-8分动为一组，一般每次练3—6组。

9、还原“开立式”从“右捧球前送”开始，重心后移，左脚踏实，随即右脚内扣成两脚平行同肩宽；同时，随上体左转两[臂内旋并由前方下落至大腿两侧，成“开立式”。(图27、28)

[规格要点]

1、虚步翻掌时，大部分体重应落在后腿上，前脚脚跟轻轻点地，做到虚实分明。捧球前送时，重心缓缓前移，后腿徐徐蹬地与两掌慢慢上托，要同步进行，协调一致。两手好比捧上有一定重量的大球往前上送出一般。用力宜柔和、沉稳，两肩要松沉前顺，不可紧张上耸；手臂自然伸直，不可故意挺直。

2、做“后坐收手”与“丁步抱球”时，均需两手劳宫穴相对。意守劳宫的做法和作用，与开合手同，不再重述。后坐时注意上体基本正直，略微含胸，既不可后仰挺腹，也不可前俯突臀；收手时好比两手对称地、均匀地下拉两根细橡皮筋。 做“抱球”时，要伴随转体和旋臂，两掌划弧而抱。“抱球”是一个形象的比喻，好比两臂和前胸之间能容下一个充满气的大气球的空当，两臂要饱满圆撑，既不可如抱书状贴身紧夹，又不可两手疲软无力。“后坐”与“收手”，以及“丁步”与“抱球”均要同步进行，协调一致。

3、体现“腰为车轴”的主宰作用。在做步法和手法转换时，必须注意先动腰，在腰部旋转带动下，上下肢动作协调配合，达到松静自然，连贯圆活，完整一气。

[呼吸提示]

1、按照“屈吸伸呼”和“起吸落呼”的要求，配合动作进行呼吸，一种做法是虚步翻掌时可吸气，捧球前送则呼气；后坐收手再配以吸气，丁步抱球则呼气。每次吸呼不一定要等长，而应随着动作的快慢调节。另一种做法则完全相反，虚步翻掌时呼气，捧球前送时吸气，而后坐收手配合呼气，丁步抱球则吸气。两种做法由练习者自行选择。

2、该手特别注重劳宫相对，所以屈伸呼吸还需与引掌采气、气沉丹田结合起来动作，将意、气、动三者高度统一起来。

每个分动既要连贯，做到连绵不断，又要交待清楚，做到有节分，体现出优美的节奏感，呼吸要自然顺畅。

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