仁和太极内功基础八桩 1.定桩根桩法 Tai Chi Internal Skill Lesson One

定桩根是基础八桩的第一个桩功。从教学角度来说，实感内功习练是从脚开始的。为什么内功要从脚上开始呢？因为练功是要练到桩身上，叫功夫上身。实感内功首先是用手来说事，用手来体验感觉，知道在练什么。然后就要把这方法用到脚上，脚是桩身的根。中国功夫讲求两脚落地生根，要落地生根首先要有感觉，有感觉才好控制，有感觉气血才能通达。所以基础八桩首先是定桩根。

Ding Zhuang Gen is the first stance of the fundamental eight stances. From the perspective of teaching, the concrete internal skill starts from the foot. Why should it start with the feet? Because practicing kung fu is to practice to the body-pile. The concrete internal skill is to say things with your hands, experience feelings with your hands and know what you are practicing. Then we need to use this method on the foot, which is the root of the body-pile. Kung Fu emphasizes that both feet should take root. To take root, we must first get the sentience on it. Only with the sentience can we control it, and only with the sentience can we access Qi and blood. Therefore, Ding Zhuang Gen is the first one of the eight fundamental.

定桩根桩法基本就是两步，先是练静桩，就是训练桩根的十个意守部位，大脚趾，前脚掌，脚心，足跟等等。这部分属于静桩，站着，坐着，躺着都可以练。然后是太极步定桩根，就是用定桩根心法来走太极步，这就是动桩了。定桩根心法比较简单，属于入门打基础。

The method of Di Zhuang Gen is basically two steps. The first step is to practice in immovable stance. That is, to train 10 sentience points on the foot: big toe, forefoot, foot center, heel, etc. You can practice standing, sitting and lying down. Then the second is is the traning of Tai Chi Step with the sentience of foot, which is moving stance. Di Zhuang Gen is relatively simple and belongs to foundation laying at the beginning.

定桩根的功效就是引气血下行，直达桩根。这对于老年人上盛下虚的体质很有效。对于阴虚体质和四肢厥冷也很有效，它也有利于预防和康复糖尿病，高血压，防止老年人崴脚。这是定桩根养生康复的功效。那么内固身法的功效当然也很重要了。

The effect of Di Zhuang Gen is to draw Qi and blood down to the pile root. This is very effective for the physique of the elderly. It is also effective for the Yin deficiency constitution and limbs cold. It also helps prevent and rehabilitate diabetes, hypertension and prevent old people from sprain feet. This is the effect of Ding Zhuang Gen health preservation and rehabilitation.