太極拳的迷航區：太極拳應該要斂臀還是泛臀？尾閭前捲還是後翻？
Pelvis: The Key to Stability and Tai Chi Mastery.
太極拳被譽為「國粹」，在現代被視為一種健身運動，具有調節身心和養生的功效。然而，對於許多初學者來說，太極拳的內容十分繁雜，特別是在身體的動作和力量的運用方面，讓人感到迷惘。這裡，我們將聚焦於太極拳中骨盆的重要性以及如何正確地調節骨盆。
骨盆是人體的中心，它是支撐整個身體的基礎。因此，骨盆的位置和姿勢在太極拳的練習中至關重要。如果骨盆的姿勢不正確，不僅會導致身體的不穩定和運動的不協調，還可能引起腰痛和其他身體問題。
然而，在太極拳的練習中，如何正確地調節骨盆是一個複雜的問題。拳訣的說法是，「尾閭中正神貫，滿身輕利頂頭懸」。但這種說法在現代運動科學和醫學角度上並不夠精確和全面，而且拳訣的理解並不適合初學者。因此，我們需要一些更具體和科學的指導。
首先，我們需要明確的是，骨盆的位置和姿勢不僅取決於尾閭，還涉及到骨盆前傾和後傾等多個方面。而骨盆的正確位置和姿勢是在穩定和平衡的基礎上實現的，而不是單純地通過尾閭的翻轉來實現的。因此，在太極拳的練習中，要注意到骨盆的整體姿勢，避免過分強調尾閭的作用。
對於太極拳這種運動，適當的身體姿勢和呼吸技巧非常重要。在這方面，骨盆位置是關鍵因素之一。骨盆是人體的核心區域，它的位置對於整個身體的姿勢和穩定性都有很大的影響。在太極拳中，正確的骨盆位置有助於保持身體平衡，增強動作的穩定性和力量表現。
現代生活中，由於長時間坐姿和缺乏運動，許多人的骨盆都處於前傾的狀態。這會導致腰部過度彎曲，並增加背部和腰部的壓力。如果在太極拳練習中過於強調尾閭翻起，反而會使骨盆更加前傾，加重這種問題。
因此，在太極拳練習中，保持骨盆端正是非常重要的。具體來說，應該保持腰胯放鬆，使骨盆保持平穩的位置。這樣可以減少腰部和背部的壓力，同時增強身體的穩定性。
除了骨盆位置之外，太極拳還需要注意身體頭尾端的位置。正確的頭端姿勢應該是頭頂有上掤勁，這可以幫助頸部肌肉放鬆，減少頸部和上背的壓力。而正確的尾端姿勢則是尾閭有下掤勁，這可以幫助下背包含腰部肌肉放鬆，減少腰部的壓力。
總之，太極拳練習中的正確姿勢和呼吸技巧對於運動效果和身體健康都非常重要。骨盆的位置應該保持端正，避免過度前傾或後傾，同時保持腰胯放鬆。在頭尾端的位置上，則需要注意上下掤勁的運用，幫助放鬆相應的肌肉，減少身體的壓力。
The ancient adage "尾閭中正神貫, 滿身輕利頂頭懸" has been a topic of debate for modern practitioners of Tai Chi. It emphasizes the importance of maintaining a straight and erect posture, with a focus on the alignment of the tailbone and the head. However, some aspects of this teaching have been called into question due to their potential negative effects on the body.
The movement of the tailbone and hips should be seen as an external manifestation of proper alignment of the pelvis, rather than an end goal in itself. When the pelvis is properly aligned, with neither anterior nor posterior tilting, the dantian will naturally settle into a stable position.
It is important to recognize that variations in individual perception and body shape may affect the external appearance of the tailbone and hip movement. However, it is important to address the underlying issues of spinal alignment rather than focusing solely on external appearance.
Many modern individuals suffer from anterior pelvic tilt, which can be exacerbated by an excessive focus on lifting the tailbone during Tai Chi practice. Emphasizing the lifting of the tailbone may not be helpful for those who already have an anterior pelvic tilt, and may even lead to further issues.
The key to achieving proper posture lies in relaxing the muscles around the waist and hips. By releasing tension in the lower back muscles, the erector spinae muscles at the base of the spine will naturally lengthen and allow for proper alignment.
For most modern practitioners, it is more useful to focus on achieving proper alignment of the pelvis, rather than explicitly lifting the tailbone or tightening the glutes. This includes working to achieve proper alignment of the sacrum and pelvis, with a neutral pelvic tilt.
The proper alignment of the head and tailbone is achieved through the coordination of opposing forces, such as the upward force exerted by the head and the downward force exerted by the tailbone. This coordination allows for a relaxed waist, and a naturally lengthened spine. This, ultimately, is the true essence of Tai Chi.
圖片來源：知乎、Youtuber 太極說talk, Youtuber 三個字
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