健身气功.大舞功法源流

“大舞”一 词源于罗泌的 《路史》:“阴康氏之时，水渎不疏，江不行其原，阴凝而易闭，人既郁于内，腠理滞著而多重膇，得所以利其关节者，乃制为之舞，教人引舞以利道之，是谓大舞。”在汉代《尚书》里也有习练“宣导郁淤”“通利关节” 的“大舞”或“消肿舞”的描述。《吕氏春秋. 古乐》:“昔陶唐氏之始，阴多滞伏而湛积，水道壅塞，不行其原，民气郁阏而滞著，筋骨瑟缩不达，故作为舞以宣导之。”《黄帝内经》: “中央者，其地平以湿，天地所以生万物也众， 其民食杂而不劳，故其病多痿厥寒热，其治宜导引按跷。”从以上文献资料的记述中可知“舞”与“导”直接相关，“舞”“大舞”都属于“导引”的范畴，具有相同的功能。

The term Da Wu (Da wu Exercises)comes from the Lu Shi(Grand History) by Luo Mi (1131-1189) during the Song Dynasty“In the time of Yin kang (an ancient ruler),the ditches were not dredged andthe water did not flow. It was wet and gloomy, the air was stuffy, and most people suffered from poor circulation, stiff muscles and swollen feet. So, Yin kang ordered people to dance to ease their joints, and taught people to lead the dance and convince people of its benefit.This was called the "Da Wu."There are also descriptions of people practicing Da Wu or "swelling-relieving dance" to "improve circulation" and "ease joints" in the ShangShu (Book of History) compiled in the Han Dynasty. The Huang Di Nei Jing (Yellow Emperor's Canon of Medicine) also says: "The land in the center is flat and wet, and all things grew there. Its people ateeverything and did not much labor. So most people were affected by numbness of limbs, faintness, cold and heat, and their best treatment was daoyin (导引) and massage." From these descriptions, we know that "dance" was directly related to "dao(导)"; and "dance" or Da Wu both fall into the category of " daoyin" (traditional body-building exercise which combines breath control, body and limb movements,concentration of mind, and local massage) and have the same effect.

除有关“大舞”的直接文献记载，湖南长沙马王堆汉墓出土的《导引图》人物中“舞”之特征和较多的“舞”之动作，也是编创健身气功.大舞的重要史料。在青海省大通县上孙家寨发掘的新石器时代墓葬中，出土了一件与古代气功有关的“舞”纹彩陶盆。彩陶盆绘有几组人物“舞”的形态，整个画面人物突出，神态逼真。经测定彩陶盆属马家窑文化，距今约5000年。中国古代的原始崖画、壁画、帛画等记载了丰富的“舞”元素。湖北随州出土的曾侯乙编钟及其乐舞，蕴涵了乐舞的多种形式，为研究原始“舞”的运动形式和运动特征提供了重要依据。由此可见，不论是“大舞”的文字记载，还是实物的“舞”之图画，均说明了中华民族祖先运用“舞”来康复疾病的真实性。这些蕴涵“舞"的信息全面而丰富，为研究和编创健身气功.大舞提供了重要依据和启示:第一，大舞产生的时间是唐尧时期，唐尧至今约有5000年历史;第二，大舞产生的地点是中原地带;第三，水道壅塞，不行其原，这种自然气候的变化导致了民气郁阏而滞著，筋骨瑟缩不达，是大舞产生的重要原因;第四，解决民气郁阏、筋骨瑟缩、腠理滞著的方法是以“舞”宣导，以通利关节;第五，利于宣导之“舞”才称为“大舞”，大舞是有意识地、自主地进行的身体活动，以达到促使某些疾病康复的目的。第六，以舞宣导，内容是宣和导，宣是宣发、发散、升发、展开之意，导有导引、疏通，使其恢复之意。

Apart from historical records documenting 'Da Wu," features and many movements of the dances of the people in the Pictures of Dao yin Exercises(unearthed from the Han Dynasty tomb at Ma wang dui in Changsha,Hunan Province) also provided important historical information for choreographing the Health Qigong - Da Wu. Among some Stone Age tomb artifacts unearthed in Qinghai Province was a ceramic basin of the Majiayao culture of 5,000 years ago, painted with vivid forms of true-to-life dancing figures of ancient qigong. Chinese cliff paintings, murals and silk paintings from ancient times also recorded an abundance of "dancing"elements. The Zenghouyi Chimes unearthed in Suizhou of Hubei Prov-ince and the dance with its music accompaniment indicate many forms of dancing with musical accompaniment, providing an important basis for the study of the forms and characteristics of the movements of these primitive "dances." Therefore, both the written records of the Da Wu and the pictures of real objects of dance showed that the Chinese ancestors knew how to use the form of dance" to relieve pains of illness and restore health.

今天编创健身气功.大舞立足于气功健身，突出“通利关节，以舞宣导”的特点，应用升、降、开、合的肢体动作，配合呼吸、意念，调理脏腑，疏通气血，培补元气，康复疾患，从而达到健身的目的。这既是对5000年前中华文化的传承，又体现了与时俱进的思想。通过研究得到的这些共识，为编创健身气功.大舞奠定了坚实基础。Choreographing the Da Wu as exercise today enriches the practice of qigong to preserve health, with emphasis on 'easing joints' and using"dancing to relieve pains through circulation." Da Wu uses limb move-ments, breath and concentration of the mind to regulate the inner organs, promote circulation of qi and blood, replenish vital energy and recover from illness, thus promoting fitness.

健身气功.大舞功法特点

一、以舞宣导，通利关节

1. Dancing for Health

健身气功，大舞是以古代朴实的舞蹈动作为基础，融合导引的“三调”，来宣发、疏通、调理人体气机，改善气血运行及关节功能的。

The Da Wu is based on simple dance movements of ancient times.It blends the method of daoyin to open up and remove obstacles to regulation of the vital energy and functions of the human body, im-proves the flow of qi (vital energy) and blood and enhances functions of the joints.

在人体运动中，骨起着杠杆作用，骨连结起着枢纽作用，而肌肉收缩则提供了动力。骨与骨之间的每个连结都是一个 器官，它的形态结构随着人体内、外环境的改变而变化。健身气功.大舞的主要特点就是通利关节，以舞宣导，即通过髋、膝、踝、趾、肩、肘、腕、掌、指等关节的屈伸、环转等运动，来梳理、柔畅关节筋脉，调和、疏通肢体经络和气血。同时，通过抻、拉、旋转、震、揉等方法舞动躯干，达到疏导、通利躯干关节筋脉及相应经络和气血的目的。筋肉是人体外在的系统组织，脏腑是人体内在的系统组织。躯干在舞动中，不仅疏导、通利人体外在的系统组织，还揉按人体内在的组织，从而调和、舒畅五脏六腑的气血运行。

In the movements of the body, the bones serve as levers, the joints as fulcrums, and muscle contraction provides the motor force. Each joint is a mechanism, and it moves with the internal or external changes of the body.The main purpose of the Da Wu was to relax the joints and relieve pains, that is, to soften the joints, regulate and improve the meridian system (main and collateral channels), and hasten the flow of qi and blood to the limbs and body through the flexing and rotation of the joints at the hips, knees, toes, shoulders, elbows, wrists, palms and fingers At the same time, the Da Wu uses pulling,stretching rotaing,shaking and rubbing to relieve the joints, muscles and blood vessels and the corresponding channels and, improve the circulation of qi and blood Dance not only helps the muscles but also the internal organs to promote the circulation of qi and blood.

二、以神领舞，以舞练形

2. Concentrating the Mind on the Movements

传统医学认为，“神”是人体的精、气、血、津液、脏腑、经络、四肢百骸功能活动的外在表现，是人的精神意识活动，是人体生命活动的主宰者。《素问》:“心藏神。”“心者， 君主之官，神明出焉。”又有“神乃形之主，形乃神之宅”之说，可见心神在人体生命活动中的重要作用。健身气功.大舞以优美的舞蹈元素为表现形式，其舞的神韵、舞的风采、舞的律动、舞的美感、舞的快乐等，均与气血调和，阴阳平衡，内外协调，产生平和、宁静、甜美的心神是密切相关的。故功法注重以神引领舞姿，以愉悦滋润舞姿，以和谐的舞姿调和内心。舞姿的变化引导着全身运动，带动各关节、肌肉活动，起到调练形体的作用。因此，以神领舞、以舞调心也是健身气功.大舞的主要特点之一 。

According to Chinese traditional medicine, 'mind" is the external expression of the functional activities of the"essence," qi, blood, fluids,internal organs, channels and limbs, the activities of consciousness and spirit (energy), and the controller of the life functions of the body.The Da Wu is expressed in the form of graceful dancing elements, and its charm, rhythmical movements, aesthetic feeling and pleasure are all closely related with the harmony between qi and blood, balance between yin and yang, coordination between internal and external, and the generation of a harmonious and peaceful mind. Therefore, the ex-ercise emphasizes the use of the mind to lead the dance postures and style, the use of grace to make the dance postures pleasurable and the use of harmonious dance postures to harmonize the heart. The chang-es in dance posture direct the movements of the whole body and also helps promote fitness.

三、古朴大方，外动内舞

3. External Dancing and Internal Movement

健身气功.大舞传承于古老文化，动作朴实，舞姿柔和，节奏舒缓。这一特点主要来源于“内舞外动”的运动特征。“内舞” 是指脏腑、经络、气血的运动及其有规律的变化。“外动” 是指人体是一个有机整体，有其内必现其外。因此需要在运用传统医学原理对人体生理功能归纳总结的基础上，通过优美的舞姿来达到外导内引、内生外发、内外合一的目的，使外在的舞姿、动势对内在的生理活动起到顺水推舟之效。

Ancient "Da Wu" movements are soft and the rhythms are slow.This characteristic results from "internal movement" and external dancing" 'Internal movement" refers to the movements of the internal organs and channels and their regular changes."External dancing means that the body as an organic whole dances externally. The pur-pose of the dance is to integrate internal organ movement with the external dance movement for positive physiological effects.

四、身韵圆和，意气相随

4. Flexible Movement of the Body and the Circulation of Qi

“身”指身法，是外显的动作，如以脊梁为轴线的躯干做上提、下沉、内含、外腆、横拧、倾仰、冲靠、划圆、侧提等动作，带动四肢展现出各种舞姿或体态。

"Body" refers to the body exercise and external movements, such as rising and lifting, sinking, concealing, protruding, horizontal twisting and the bending forward and backward of the body, with spine as the pivot to drive the limbs.

“韵” 指规律，是内在的表现，如气韵、呼吸、意识、情感、神采等。当艺术的“韵”与健身气功.大舞的具体动作相结合时，就形成了健身气功.大舞独特的律动性，体现出健身气功.大舞圆和的神韵和风采。

The "rhyme" of the Da Wu is expressed mainly in the changes of yin and yang during the movement, as well as the concentration of the mind and the circulation of qi. For example, the "body shaking exer-cise" is performed with Zhongjiao acupoint as the starting point of the change of yin and yang, along with the movements of lifting up and sinking down corresponding to the lifting and sinking of the spleen and stomach.

健身气功.大舞中身韵的表现，主要体现在意气相随中阴阳的开合变化。如“震体势”，是以中焦为开合的原点，做上提下沉的舞姿，与脾胃的升清降浊功能相应。又如“揉脊势”，以胸为原点，分别做合、含、屈、降和开、腆、伸、仰、宣发的动作，与肺主气、司呼吸、宣发肃降的生理功能相应。此功法还十分注重臀部的摆动，其摆臀形成“三道弯”的动作，既体现了古老朴实的优美舞姿，又带动了脊柱的旋转屈伸，导引了督脉气机，使日常生活中活动较少的部位得到了锻炼，还起到了牵引经络、筋骨与调和气血的作用。

The exercise emphasizes swinging of the hips, with the hips forming the movements of "three bends." The exercise demonstrates ancient,simple and graceful dancing postures, but also drives the rotation, flex-ion and extension of the spine to direct qi along the Du meridian channel, thus giving more exercise to body parts which have less exercise in daily life It also helps improve the channels, muscles and bones, and promote the circulation of qi and blood.

五、刚柔相济，鼓荡气息

5. Combining Firmness with Softness to Regulate theFlow of Qi

人是由不同的组织系统构成的有机整体，运动中各系统间是相互协调配合的。人的运动既是完美的“舞蹈”，又是可以发出不同音律的“乐器”。健身气功.大舞就是这样的运动，它的舞姿既舒展大方、松柔缓慢，又有着内在的阳刚之美。例如“开胯势”，上肢松柔缓慢地摆动如春风摇柳，而髋、肩关节左右上下运动则是相对用力的抻拉与相合。整个动作既表现出舞的动律感，又体现了阴阳相间、刚柔相济的传统养生思想。

The body is an organic whole made up of multiple tissue systems.The different systems cooperate with each other in motion. So man's movement is as if a perfect dancing" as well as a "musical instrument"which produces different tunes. The Da Wu is graceful, relaxed, soft and slow, and improves internal firmness like in the movement of Open Hips." The upper limbs move softly and slowly like will owt wigs swaying in the wind, while the hips and shoulder joints move vertically and horizontally by stretching and contracting with relative strength. The whole set of movements display rhythmic motion, but also embody the traditional health-preserving ideas of combining yin and yang, firmness and softness.      

 呼吸吐纳则是指在自然中鼓荡气息，即在舞动中，胸廓和腹部随着舞的抻、拉、旋转等变化，自然地扩张、收缩与起伏，呼吸也随之自然吐纳，在自然中鼓荡气息，达到揉按脏腑的作用。

Breathing movements refer to the natural regulation of the flow of qi. That is, the chest and abdomen expand, contract, rise and fall with changes in the pulling, rotating and stretching movements of the dance. Natural breathing leads to natural regulation of the flow of qi ,helping to soften and massage the internal organs.

健身气功.大舞功法基础

Essential Points

第一节精神放松 气定神敛

1. Relax the Mind, Hold the Qi and Control the Expression

精神放松，即要求习练者在练功时须排除杂念，放松思想，除当前的练功意识之外，不再有与其无关的思想活动。即使是在以舞进行动作导引时，心理活动也要进人自然和美的放松状态，不去刻意强求其意识活动。杂乱的念头和刻意强求的心理会扰乱宁静、甜美的心态，使大脑神经紧张度增高，影响健身效果。

In relaxing the mind, the practitioner must dispel distracting thoughts, and minimize thinking when performing the exercise.Apart from concentrating on the exercise, he must not have any other thoughts. Even when executing the dance movements as daoyin, men-tal activities must also be in a natural state of serene relaxation instead of purposeful consciousness. Distracting thoughts and intentional,purposeful thinking will disturb the quiet serenity of the exercise,increase the tension of the cerebral nerves and therefore reduce the health benefits.

气定神敛，即在精神放松的基础上内守，做到身心合一。习练健身气功.大舞时，精神意识要保持平静、甜美感，力争做到与优美快乐的舞姿和谐统一， 气定神敛。 人的七情活动与脏腑有着密切关系，过度的情绪变化会损伤相应脏腑，而愉悦的情绪可使人身心放松，内气柔和松畅，有益于气血运行。俗话说“笑一笑，十年少;愁一愁，白了头”，意思就是笑可以解忧愁、消百病。故气定神敛的甜美心态与以舞宣导相结合，更有益于健身效果。

By holding the qi and controlling the expression, the practitioner must concentrate on the exercise on the basis of relaxing the mind so as to achieve the integration of the body and the mind. When per-forming the Da Wu, the practitioner must remain calm and take plea-sure, in an effort to achieve the harmonious integration of the graceful and pleasant dancing movements.Human emotions are closely linked with internal organs  and excessive mood changes hunt them A pleasant mood keeps the practitioner relaxed both in body and mind and his  internal qi soft and loose ,benefiting the circulation of the blood and qi.

第二节呼吸自然 气随形运

2. Breathe atrall, with the Qi Flow Fllwing theMovements

呼吸自然，即在没有任何主观意识调节或控制下进行呼吸。气功调息的方法很多，但多是由主观意识主导下的调控呼吸。健身气功.大舞的呼吸要求自然呼吸，呼吸的节奏由舞姿的变化决定，整个呼吸过程均为人的本能呼吸，不受主观意识的诱导或控制。

Natural breathing means breathing without any conscious regula-tion or control. There are many ways of adjusting the breath in qigong,but in most cases breathing is controlled by conscious awareness.The Da Wu requires natural breathing, however, with the rhythms of breathing determined by changes in the dancing movements. 

呼吸自然，目的是确保呼吸之气的流畅，它不仅有利于功法习练中肢体动作的放松与协调，更有利于人的精神放松。若普通练习者有意追求舞蹈呼吸的艺术性，则容易产生“风”“喘” “气” 等三相，即呼吸中有声(风相)、无声而鼻中涩滞(喘相)、不声不滞而鼻翼翕动(气相)。这与传统养生思想中倡导的“松静自然”相矛盾，会影响健身气功.大舞以舞宣导、通利关节的健身效果。

The purpose of natural breathing is to ensure the smooth flow of qi. This is not only good for relaxation and for coordination of movements in practicing the Da Wu, but is even better for relaxation of the mind. If a practitioner intentionally seeks the artistic value of the dance breath-ing, there would be sounds in breathing or moving of nose. This is inconsistent with "relaxation, silence and naturalness" as advocated by the traditional thinking of health preservation, and would reduce the health benefits.

第三节刚柔相济 柔和圆润

3. Combine Firmness and Softness

健身气功.大舞动作柔中有刚，刚中带柔，对四肢导引舞动与身体躯干和谐运动有着较高要求。躯干是人体的“支柱”，起着承上启下、连接四肢的作用。腰是人体运动的“轴心”，是身体上与下的连接点。肩与髋关节则是肢体与躯干的结合点。在健身气功.大舞的习练中，这些部位只有刚柔相济、协调一致， 才能体现出其宣导的律动感以及和谐、轻盈、灵活的美感，使人享受愉悦、陶冶性情。

In practicing the Da Wu, a practitioner should display "firmness in softness" and "softness in firmness." The Da Wu places a high demand on the guided dancing movements of the limbs and harmonious movements of the body. In practicing the Da Wu, only when the body combines "firmness with softness" and close coordination is it pos-sible to show the rhythmic movements and the pleasures of harmony,lightness and flexibility for pain relief.     

健身气功.大舞是以舞宣散郁结的气血，疏导不畅通的经络，达到通利关节、调和脏腑的目的。因此，在学练健身气功.大舞时，既要重视肢体枝节末梢的宣导，也要重视腰、躯干之根结的舞动，这样才能充分地引动肢体抻展，使动作做到柔和圆润，达到在内揉按脏腑，在外疏理筋脉、通利关节、以舞宣导的整体健身效果。

The Da Wu is an exercise in which dance is used to disperse and circulate pent-up qi and blood, removing obstacles from blocked channels in order to relax joints and promote internal organ function.Therefore, when learning and practicing the Da Wu, the practitioner should attach importance both to the unblocking of the channels in the limbs, and the movement of the waist and torso. Only this aware-ness can fully direct the stretching and extension of the limbs and body so that movements are executed softly and fully to massage the internal organs, smooth the muscles and channels, and relax the joints to achieve overall health.

第四节神韵相随 应律而动
4. The Harmony of Mind and Music

神韵相随，即人的心神要与音乐和谐一致。 健身气功.大舞的音乐缓慢悠扬，对于习练者顺利进人练功状态很有帮助。习练者应使身心融入到音乐的旋律中，与韵律和谐一致， 应音乐之律而舞动。这样，不仅可以从音乐中得到动作的相应提示，而且还能够营造轻松愉快、安宁舒适的良好心境。

The mind of the practitioner and the music must be coordinated and harmonious. The slow and melodious music helps the practitio-ner enter the state of exercise. First the mind then the movement of the practitioner should be harmonious to the rhythms of the music.In this way, the practitioner not only can move according to the music but can also enter a state of relaxed and pleasant mode.

轻身慢舞，即练功中身姿要做到放松、轻盈，同时舞动的导引必须连绵不断、缓慢推进。轻身与慢舞是相辅相成的，身姿的放松有利于导引动作形如抽丝、连绵不断，缓慢的舞动导引又有利于身体的放松。同时，轻身慢舞还有利于精神放松，进入相应的练功状态。只有做到神韵相随、应律而动，气血的升降开合相对不受主观意识影响，健身气功.大舞的导引才能更好地发挥疏导经络、调和气血的作用。

Slow dancing means relaxed, light, and continuous movement .At the same time, the daoyin of the dance must be continuous and slow. A light body and slow dance complement each other. A relaxed posture helps the daoyin movements look like drawing an endless silk thread, and the slow dance daoyin also helps the body relax. Dancing slowly with a light body also helps relax the mind to a state like that of performing the exercise. Only when one dances with the harmony of the mind and the music and body moving with rhythms, are the rise and fall, opening and closing of qi and blood relatively unaffected by awareness, and only then can the daoyin of the Da Wu play a better role in unblocking the channels and promoting the circulation of qi and blood.