“松”与“沉”

许多太极拳练习者都有这样的苦恼,学拳之初老师首先要求要“放松”,要“沉”,但如何放松?怎样为沉?得到的答复常常是南辕北辙,听者惑惑。而流传下来的拳论、拳经,又过于艰深,难以理解。我愿把多年练拳、教学的心得体会公之于众,以飨读者。

第一,掌握“松”与“沉”,是太极拳健身的钥匙。

中国的中医学把人的身体分为若干穴位,血液在这些穴位的运行,是医生诊病的重要依据。中医说“气血相通”,若一个人气血不通,往往百病缠身。太极拳的放松状态和“通三节、达四梢”、“力达指尖”的沉劲使血液的流动在意、气、力的作用下更加流畅、充分。太极拳练习也特别讲求运气,通过各个穴位的感觉,使全身处于一种类似充气的状态。意、气、力的“内三合”也使身体内的血液无滞碍地直达末梢,有效地缓解人体因衰老而造成的末梢供血不足,改善微循环。所以拳经说“气为君,肌为臣”。而“松”“沉”的运动才能真正做到“气血相通”,起到通经化淤、按摩血管的作用。长期的太极拳练习还可以减缓骨质疏松、增强免疫力。练拳没有达到“松”和“沉”的要求,太极拳的效果就等同于一般的广播操,也就不是严格意义上的内家拳,健身效果难免要大打折扣。

  第二,太极拳的“松’川沉”是实用技击的必然要求。

太极拳与世界上任何一种武术、搏击术最大的不同,就是它不以力相搏,讲究以巧破千斤,后发制人。但是如果没有通过“松”“沉”练就的无处不可发的发劲,你的“后发制人”必然被那些以命相搏、先下手为强的搏击拳师打得一败涂地。当年的创派宗师无不是经过性命相搏,即使是被誉为最具健身功能的杨式太极拳,也是以“无敌”之后才能创派。

太极拳既然不以力胜,凭什么做到后发制人,而且还要后发先至?一个简单的道理是,在同等的条件下先出手者,出力猛者当然是占先机者。你要想在后发的情况下不吃亏,除了要掌握太极拳套路以及它的实用技击内涵以外,最重要的是把套路中的单式在技击中以特有的要求“发”出来,这是需要功夫的。而只有在“放松”“沉”的状态下的练习,才可能获得这种功夫。太极拳的攻击动作要领包含着两种力量的结合:一种是人的肌肉产生的爆发力,这个力量与其他运动项目,如拳击等相同,属于大多数搏击项目的用力方式;另一种是太极拳所独有的力量,是在身体处于完全放松状态下,依靠人体本身的重量,当局部肌肉受神经的控制发出力量时身体随之而动,在靠近而未接触攻击对象时,肌肉的力量已提前停止,但身体的重量却在惯性的推动下不受阻滞地继续保持原有的速度和力量,击向攻击对象,这样的攻击不会产生反作用力,也没有全力攻击扑空以后失去重心的问题。攻击的力量除了肌肉的力量之外,又加上了人体本身体重的重量,所以力量更大,但动作更小,更具隐蔽性、突然性。这就是太极拳追求的用最小的动作、最短的距离把全身所有可以调动的力量集中在一个点上,用最快的速度击出去,而又能以最经济的动作在击打攻击对象的同时放松、复原,以准备第二次攻击,这就是“攻防一体”“以巧破千斤”。

太极拳的发劲更具整体性,主要是因为太极拳更着重放松基础下的“沉”。

单就攻击动作而言,这样的攻击动作

第一是点多—-放松的身体可以将力量集中到任何一个部位,头、肩、肘、手、膝、足、胯均可攻击。

第二是隐蔽—–放松的身体几乎不需要做准备动作,意到、气到、力到,犹如猎豹扑食。

第三是线短—–太极拳的发劲几乎不需要出拳的距离,贴着肉发劲就可以震伤对手的内脏,甚至夺人性命。

第三,何为“松”?何为“沉,” ?

松不是飘,不是浮,而是“沉”。其实“松”是“沉”的前因,“沉”是“松”的结果。“松”与“沉”的辩证关系,其实是从几千年前道家的祖师爷老子“道法自然”开始,后经历代拳师向自然学习,是汲取自然界物竞天择、优胜劣汰的原理。我们不能超越自然法则去解释太极拳的理论。

人生活在地球上,从一出生起就是生活在地球吸引力的状态之下,所以人活着的每一分钟都是在承受着自己的体重的负重状态下,久而久之人就感觉不到自己的负重状态。首先是因为这种负重已经使人产生了支撑这种负重的肌肉和骨骼;其次,人已经在思维、意识上完全适应了这种状态。人只有在增加额外的负重时,才会有负重感,比如提起一桶水、拿起一块砖才会觉得有重量,才会觉得是在用力。所以通常人的放松,实际是负重情况下的放松,也就是用力情况下的放松,并不是真正的放松。太极拳的放松,就是要求你违反你自己常规的意识反应、习惯思维方式去体会你自己承担自己体重的负重感觉,这种感觉首先是对习惯思维的完全悖逆,所以首先是意识的体验。只有获得了这样的体验,你才能感觉到自己的身体或某一部分作为物质的沉重感,这样才可能打通周身的关节,做到周身一家。这就是太极拳的“松”“沉”。王宗岳《 太极拳》 “一羽不能加,蝇虫不能落”正是这种境界的准确描述,它是指人在承担自己体重的体验中,“一羽不能加,蝇虫不能落”的灵敏反应和感觉,这个感觉越是灵敏,你周身放松的程度越高。作为外加力,“一羽”或“一蝇”的“着落点”正是自己的身体,而去感觉它们,这是意识的反应。所以太极拳放松与“沉”的练习过程,实际是对于人与生俱来的负重的客观存在的体验过程的一种意识的矫正过程,所以要求“用意不用力”,这个“不用力”是指不加额外的负重的力,那些据此认为“打太极拳是完全不能用力的,这是绝对的”的观点是荒谬的。杨澄浦《 太极拳十要》 中说:“此全是用意不用力。练太极拳全身松开,不使有分毫之拙劲。”这个“拙”字正是点中要害的。他又说“极柔软,然后极坚刚。太极拳功夫纯熟之人,臂膊如绵裹铁,分量极沉”。这也是非常准确的描述。

自然界中的食肉动物在捕获猎物时,把身体彻底放松,把重心尽可能降低,以隐蔽得不易觉察的缓慢,在保持随时可以攻击的状态下尽可能接近猎物,时机成熟,依仗其由于放松而随时保持的下盘稳定性,突然发力,像弓一样弹出自己的整个身体,扑向猎物。这是它们获取食物,得以生存的技能。我们的祖先也许正是看到了食肉动物这种凶悍的攻击本领,才加以总结,运用于太极拳实用搏击之中。由于人并不具备动物经演变形成的柔韧性,更不具备搏猎中完全放松并可以随时爆发的实践体验,所以古人创立了大量的理论。这些成功的经验取自于自然,成之于经验,对练好太极拳弥足珍贵。拳理中出现“迈步如猫行”“龙行虎步”“蛇行猫步”“黑熊翻背”“白鹤亮翅”“青龙出水”等等用动物的行为取名和立论。因此,太极拳在一定的意义上讲也是仿生学的产物。

 第四,怎样让自己“松”“沉”?

多数人把太极拳的“松”“沉”看作是一种时间的积累,我认为做到“松”“沉”,完全可以“朝发夕至”。

太极拳的“松”“沉”是对于习惯性的负重感觉的纠正,这种训练当然首先从意念、意识开始。自己应该很容易发现自己存在的问题,如果你没有做到“松”“沉”,你就绝对发不出可以称为“松、活、弹、抖”的整劲,这一点绝不是任何蛮力和蛮干可以代替的,也就达不到“至柔”到“至刚”的转变。这个道理应该也适用于各式太极拳。

农村庙会有一种用细竹子锯成一节一节然后连起来的儿童玩的竹蛇,用手捏住动蛇尾,蛇头就会随着身子自然扭动,其动态和真蛇惟妙惟肖。其实这个现象就能够说明太极拳“松”与“沉”的原理。根据这个原理我们来体会自己的重量,也可以通过别人来感觉,把手臂搭在别人的肩头,然后想象这支手臂完全不受自己支配,当对方感觉到有重量时,你就是处于放松的状态。还可以让对方随意上下移动,重量不变,你的放松就是正确的。然后根据对方感觉你重量的不同,自己去体会有重量时你的感受,然后抓住这种感受自己练习抬起手臂。少则三日,多则一周,大多数人都能够从这种练习中使自己感觉到手臂放松的“沉”。至于做到全身放松并在演练套路中做到既松又沉,“周身一家”,则需要较长时间的练习和老师的正确指点。

当你周身有了“松”和“沉”的感觉,再想达到内气鼓荡,气脉相通就可以说是水到渠成。一旦练成意、气、力“内三合”,就能够做到通三节、达四梢,节节贯串,力达指尖。到了这个层次,学拳者打出刚柔相济、松活弹抖的太极拳套路就不是一件困难的事情了。而这样的套路练习才能是作为实用技击训练的基础。也只有这样的太极拳才能起到强身健体的最佳效果。

以上内容转载自《太极拳网》

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