Dānt'ián 丹田

**Dantian**, **dan t'ian**, **dan tien** or **tan t'ien** is loosely translated as "elixir field", "sea of qi", or simply "energy center". Dantian are the "qi focus flow centers", important focal points for meditative and exercise techniques such as qigong, martial arts such as t'ai chi ch'uan, and in traditional Chinese medicine.

* **Lower dantian (下丹田, Xià Dāntián):** at the crossing of the horizontal line behind the Ren-6 acupoint and vertical line above the perinium, which is also called "the golden stove" (金炉 pinyin: Jīn lú) or the namesake "elixir-of-life field" proper, where the process of developing the elixir by refining and purifying essence (jing) into vitality (qi) begins.
* **Middle dantian (中丹田, Zhōng Dāntián):** at the level of the heart, which is also called "the crimson palace", associated with storing spirit (shen) and with respiration and health of the internal organs, in particular the thymus gland. This cauldron is where vitality or qi is refined into shen or spirit.
* **Upper dantian (上丹田, Shàng Dāntián):** at the forehead between the eyebrows or third eye, which is also called "the muddy pellet", associated with the pineal gland. This cauldron is where shen or spirit is transmuted into wu wei or emptiness

The term dantian used by itself usually refers to the lower dantian, which is considered to be the foundation of rooted standing, breathing, and body awareness in qigong, Chinese martial arts, and other martial arts.[*citation needed*] The lower dantian has been described to be "like the root of the tree of life."

In speaking of the lower of the three energy centers, the term dantian is often used interchangeably with the Japanese word *hara* (腹; Chinese: *fù*) which means simply "belly." In Chinese, Korean, and Japanese traditions, it is considered the physical center of gravity of the human body and is the seat of one's internal energy (qi). A master of calligraphy, swordsmanship, tea ceremony, martial arts, among other arts, is held in the Japanese tradition to be "acting from the hara."

## Dantian In Martial Arts

To sink the dantian, you must first relax your body, sink your shoulders and elbows, hold your chest and pull your back, and relax your waist and hips. It is not easy to feel the qi sinking in the dantian at the beginning of school. After a period of abdominal breathing exercise, I slowly realize the existence of internal qi when breathing.

When the nostril inhales, the natural atmosphere flows from the nose inward through the respiratory tract, and at the same time, you will feel that the dantian is inflated and forced into the abdomen. When exhaling, the residual air comes out of the nasal cavity, but I feel that there is air in the abdomen to force the dantian and make it full. People who practice boxing in the past called this phenomenon Qi Tong.

Generally speaking, when breathing in a fist position, complete the movement forward or downward, and it is easy to feel the qi sinking when the whole body is concentrated. In fact, the movement upwards and backwards, or the movement changes from the actual to the virtual, there is also a component of Qi sinking into the dantian when inhaling, but it is not obvious, it seems that the Qi is sticking to the back. This is the manifestation of the reality in the emptiness, the emptiness in the reality, and the unity of inside and outside.

It is not necessary to over-stress the dantian to avoid adverse effects. As long as you practice Taijiquan according to the essentials and methods of Taijiquan correctly, and practice towards the natural goal of relaxation and quietness, to a certain extent, it will be natural.

## Applying Soft to Hard styles

After Yang Luchan practiced Taijiquan's "elegance" and "slow movement, the circle is hidden inside, and there seems to be nothing" after Yang Luchan practiced  Tai Chi, his son Yang Jianhou changed the old frame passed by Yang Luchan to the middle frame , "Amplify and slow down the circle of faint internal movement, causing scholars to circle", [6] P51 and his grandson Yang Chengfu took "the slower the better" as the requirement of the frame [7] P6, and worked together with his disciples The following drills with "smooth, slow and tidy" enriched the original "rough, brave, and bold" martial arts style [8] P261, and gradually formed the "slow motion and slow training" drill style and exercise requirements of Tai Chi.

 1.1 Why is slow movement the first? Slow movement is suitable for the infirm and beginners. Fast movement hurts the energy. Slow movement can avoid the physical exertion of the weak, so that "leg strength is strengthened, physical strength is strengthened", "long-lasting endurance and strong exercise capacity are exercised" [9] P63; slow movement caters to beginners and can serve the movement Standards can "correct deviations, avoid sloppy movements and affect the correct posture" [10] P29, which is conducive to the formation of correct dynamic stereotypes; conversely, "if you practice too fast...that is, the coordination of internal and external parts will also be difficult to achieve just right. ".

  Second, the slow movement aims to deepen the effect of internal training. Slow movement can not only make the breath gradually "fine, deepen, lengthen, and even out", and gradually "enrich the internal organs" [11] P60; and slow movement is for the purpose of "seeking stillness in movement", and enters into stillness by slow movement, "quiet and then Shen'an, Shen'an and then qi sinks", which means being able to "focus on one's mind" and "without the disadvantages of qi stagnation" [12] P18. In short, with the help of "focusing on the changes in the body's internal qi and blood and the movement of the mind", slow motion forms a mental state of "mind calmness, tranquility and ease" [13].

  Third, slow movement is the basis of fast training and a part of Tai Chi fast and slow training. "Only after practicing the'slow' kung fu to a certain level, can you start from slow to fast, fast and then slow again, can be slowed to ten beats, but also fast to ten'. Repeated exercises like this can only be extremely virtual and spiritual. It can also be extremely heavy and light, fast and slow, light and heavy, whatever you want"

## Dantian in practice

1. The main training content for boxers that cannot be ignored: mid-range

Mid-range is the prerequisite for Dantian operation. Many people shook their bodies with punches and twisted their waists, believing that the obvious movements of various body parts can achieve the effect of improving strength. In fact, the stability of the waist and hips is very important. Without a stable bottom plate, there will be no stable waist and hips. As a result, the body does not have a stable center of gravity, and naturally it is impossible to make strong punches.

Therefore, if you want to practice Dantian operation, you must first train in the mid-range. Try to make a right wild horse split mane movement, let others assist from the side, add different external forces on your right hand, or push, or pull, or pick, and Huo pressure. In this process, you are required to stay still, experience the external force of the other party and the influence on the body composition, and use a fixed shape to digest various external forces.

If you can find the most powerful part, it must be at the waist and hips. The waist and hips can resist it, which will naturally ensure a stable body.

Of course, the helper cannot add too much force at the beginning, as long as it can help you find the source of resistance inside your body, you will achieve your goal.

2. Make it flexible based on the stability of the waist and hips.

Have you ever seen the balls in the axle of a bicycle? In order to use a bicycle normally, the axle must be tightened and fixed, and the balls in the axle must be intact. This way the wheel can turn well. The above mentioned intermediate setting is to fix the "axis" of the human body.

And the following exercise content is to make the "ball" rotate. Or the method just now, take a set of movements in Taijiquan, first seek a stable balance. Then, ask your helper to gently apply external force on your hands (note: it is a uniform static force, not a sudden explosive force) to destroy your appearance and balance.

At this time, keep the position of your feet still and the shape of your arms still, actively adjust the relative position of your waist and hips to your body, and incorporate your own and opponent's external forces into an overall balanced system. Actively adjusting the waist and hips to obtain a new balance of the body after the external force is applied is one of the purposes of Dantian operation.

## Worldwide concept

There is an old saying that Dantian will not jump, and fool around forever! Neijiaquan was created based on the commonality of rotation and compression, but it is not unique. The mindset of the Wu Gulun School of Shaolin Temple is also this way, and it is also an old type of boxing. What is the use of rotary compression? This is China's method of exerting force. Boxing and boxing are all vigorous, all moves are spirals, and all styles are open and closed. The central axis does not move, the two ribs rotate, and the pubic area opens and closes. What do you think of? Sharks, tigers, bellows, revolving doors... Chinese people have a unique talent to use the principles of heaven and earth for my use. This is wisdom, I am nature, and nature is me. There is no difference! Boxing originated from "pictograms". Man is not the king of all things, but man is the spirit of all things. If we understand, we must always take all things as our teacher.

## References

Yang, Jwing-Ming. (1989). *The root of Chinese Chi kung: the secrets of Chi kung training*. Yang's Martial Arts Association