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五 倒拽九牛尾
【功法分解】
1. 接上势,左掌下落至腰左外侧,掌心向下,掌尖向外,同时,右掌收至右髋外侧,掌心向下,掌尖向前,目视右前下方。(图1-26、图1-27)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0040_0001.jpg?sign=1738839358-GDqKgKOK9mpHdVqLfDuTMgwrSo1dFm5p-0-34113271efe41f3d5c57bfa0847df28c)
图1-26
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0040_0002.jpg?sign=1738839358-XACvY0DfUA2nH8SWKjBWN0LtEwgLME7Y-0-6679999628fee68db07a21757d7a5b9b)
图1-27
2. 双膝微屈,身体重心右移,左脚向左侧后方约45度撤步。(图1-28)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0041_0001.jpg?sign=1738839358-lsx6BlHq3OXi2mlL65FTREC1nIxdUJNW-0-5159a999f9fd1a6d8a7394229c477c5c)
图1-28
3. 右脚跟内转,右腿屈膝成右弓步,同时,左手内旋,向前、向下画弧后伸,高与腰平,掌尖向后,掌心向上;右掌向前上方画弧,伸至与肩平,掌尖向前,掌心向上,目视右掌。(图1-29、图1-30)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0042_0001.jpg?sign=1738839358-2x8ycObYBGnbZsHC0mq3Px4Gxi13mvSg-0-fb659a873da62a813a1b36996408f80c)
图1-29
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0042_0002.jpg?sign=1738839358-R9nR0T1JeksPTI3fkPeJWlfXcqff8YpL-0-45e47249da49100553c2cfc8f5180675)
图1-30
4. 两掌同时从小指到拇指逐个曲卷于掌心中相握成拳,拳心向上,目视右拳。(图1-31、图1-32)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0043_0001.jpg?sign=1738839358-91g8OMAJVKZ8RWzdHQO2o8Wf7240K0Tk-0-57ac988e49bebc5a8a984953d6e66a98)
图1-31
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0043_0002.jpg?sign=1738839358-naZ2a7sJnVGxhZeCgq3CnUxLpgUpDHNw-0-280c652077567377e22d8411c3005370)
图1-32
5. 身体重心后移,左膝微屈,腰稍右转。以腰带肩,以肩带臂,右臂外旋;左臂内旋,屈肘内收。目视右拳。(图1-33)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0044_0001.jpg?sign=1738839358-w1fiEjpg5WumqHhFjFEvX89XM0eIjbIb-0-a1f8aaceae3c60126777a89eb8f30419)
图1-33
6. 身体重心前移,屈膝成右弓步,腰稍左转,以腰带肩,以肩带臂,两臂放松前后伸展,目视右拳。(图1-34)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0044_0002.jpg?sign=1738839358-LKF21DKHZOBM4o62eh1NwvtQO6GT9AEp-0-fc53955a73a4a8458575d2cc3d8f3006)
图1-34
7. 重复上述动作两遍。(图1-35~图1-38)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0045_0001.jpg?sign=1738839358-MTDzxXSe5wdGlnJLp4A12qBi9gaDAKAg-0-2f1e64fbd579fcda003b6eee3dae6097)
图1-35
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0045_0002.jpg?sign=1738839358-TTtnV1SyATA82IhaXAPQVcyWbiLqLPvP-0-f17b35601c1baa289d1a0d26d251dc59)
图1-36
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0046_0001.jpg?sign=1738839358-r3O4nCBT2LpTZ2ETfpivMeXwVozhjk8C-0-7f6de6dfd1f7c49acb4702622f8fe5be)
图1-37
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0046_0002.jpg?sign=1738839358-iCCmRsEEGN25FPZIxk2XwGgPxZtydiRN-0-09e1d787afc9aae7bb7174d7aba55e2d)
图1-38
8. 身体重心前移至右脚,左脚收回,右脚尖转正,成正身开步站立,同时,两臂自然垂于体侧,目视前下方。(图1-39、图1-40)
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0047_0001.jpg?sign=1738839358-RVryvE2fUE2fYn7Csae05GKwSO6LfUEj-0-e0aa0d1151d4dc0457434ec36fc992e9)
图1-39
![](https://epubservercos.yuewen.com/E4982F/3590489704291101/epubprivate/OEBPS/Images/figure_0047_0002.jpg?sign=1738839358-Bd7F3e5YXN5CEucMBmyIdVdBhi07EdVz-0-2d8a3f4309fac6f462dcafc6d1ddddd2)
图1-40
9. 做左倒拽九牛尾势,动作与右势相同,唯方向相反。
【练习要点】
倒拽九牛尾中两臂用力的拽拉,不是两拳或两臂的简单用力,它与腰腹运动有着不可分割的关系。
1. 两臂的拽拉是在两腿成弓步势后用力,用力的前提是要使身体充分伸展、放松。
2. 用力顺序是:腰腹要先用力旋转,下肢弓步腿伸,箭步腿屈,身体重心后移,同时,以腰带肩,以臂带拳,逐步用力。用力时两臂就如拽拉着牛尾一般,此时腰腹因用力而收腹较紧,重心稍沉。当身体转向正弓步方向时,既是动作的止点,是用力相对最大的时刻,也是用力后动作开始放松的转折点。
3. 放松顺序是:当两臂用力拽拉至身体转向正弓步方向时,身体便开始放松。身体的放松与身体的用力一样,也是要从腰至拳逐个部位放松。身体重心后移要随用力的放松还原成弓步,人体的上半身犹如挑担姿势一般。
【养生作用】
从呼吸功能来讲,习练收臂拽拉动作时,应配合呼气(胸式呼吸),因为收臂拽拉能减小胸腔的前后、左右径,造成胸内压高于大气压,呼气运动增强。重心一转移(两腿前弓后箭的转移)即开始做前牵的动作,意想两手拉成一条线,似牵着牛尾巴的感觉。此动作有利于胸腔的前后、左右径的增加,造成胸内压低于大气压,呼气开始变为吸气,吸气运动增强,吸入更多气体,同时引起腹壁肌的舒张(腹式呼吸)。该势与胸式呼吸、腹式呼吸的巧妙配合,能很好地提高肺通气量,增强呼吸功能。