“五禽戏”的养生保健作用及其应用研究
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摘要
东汉末年,神医华佗依据中医学的阴阳、五行、脏象、经络、气血运行法则,观察多种不同禽兽的活动姿态,在总结了前人模仿鸟兽动作以锻炼身体的传统做法基础上,创编了一套保健体操,包括虎、鹿、熊、猿、鸟的动作和姿态,也就是“五禽戏”,是中国古代养生健身功法。一千八百年来,“华佗五禽戏”流传于世,经过历朝历代的变迁,到现在已发展成为二十多种不同版本。作为中国最早的具有完整功法的仿生医疗健身体操,“五禽戏”对后世的导引,八段锦,乃至气功,武术有一定影响。它通过在不同意境下的心理调节转换；运用前俯、后仰、侧屈、拧转等不同方式的运动,牵拉上、下肢各关节韧带和肌肉；通过多种方式控制气息,调畅气机,使周身形、气、神浑然一体,协调健康发展。
“五禽戏”动作仿效虎之威猛、鹿之安舒、熊之沉稳、猿之灵巧、鸟之轻捷,力求蕴含五禽的神韵,具有五禽象形特征,具有防病、祛病、健身、益寿的功用,开创了世界体育医疗的先河。
“虎戏”中,虎主肝,属于木,练筋,能舒筋,养肝,明目。经常练习自然使肝气舒畅,肝系疾病与不适得到缓解。“鹿戏”中,鹿主肾,练骨,壮腰强肾,也可以强壮督脉。肾藏精,督脉主一身之阳气,肾脏与督脉功能得到改善可以调节生殖系统。“熊戏”中,熊主脾,练肌肉,能调理脾胃,充实四肢,可防治脾虚,脾胃肿大,糖尿病,肝腹水,便秘,胃下垂等。“猿戏”中,猿属火,练脑(心),心主血脉,常练“猿戏”,可以改善心悸,心慌,失眠多梦,盗汗,肢冷等症状。“鸟戏”中,鸟属金,练皮毛,主肺,以鹤为代表的长寿飞禽,能补肺宽肠,调畅气息,增强肺活量,强健体魄,延年益寿,防治肺结核,盗汗,关节炎,心胸刺疼,喘咳病。由于这五种动物的生活习性不同,活动的方式也各有特点,或雄劲豪迈,或轻捷灵敏,或沉稳厚重,或变幻无端,或独立高飞,人们模仿它们的姿态进行运动,通过肢体的运动与呼吸吐纳予以有机结合,能锻炼关节,调节脏腑,全身气血流畅,祛病长生,提高肺功能及心脏功能,改善心肌供氧量,还能提高心脏排血力,促进组织器官的正常发育,从而达到养生保健的功能。现代医学研究证明,“五禽戏”不仅是一套使全身肌肉和关节都能得到舒展的医疗体操,也是一套高级的保健气功。
本研究主要参考国内外文献资料,进一步总结阐述“五禽戏”功法中的调身、调息、调心在肢体、呼吸、意念三方面全面锻炼的养生原理,探讨“五禽戏”的健身机理与养生价值及其现实意义。
In the late years of the Eastern Han Dynasty, higly skilled Chinese Medicine doctor Hua Tuo created a set of health promoting exercises, called "Wu Qin Xi" or "Five Animals Frolics". On the basis of Traditional Chinese Medicine Theory of Yin and Yang, Five Elements, Zang Fu, meridians and collaterals, and the motion patterns of Qi and Blood, Hua Tuo summarized the experience of his predecessors'traditional ways of imitation of birds' and beasts'movements and postures in order to exercise body, nourish vitality and restore health. "Wu Qin Xi" includes movements and postures of five animals; tiger, deer, bear, monkey and bird. During the period of 1800 years, Hua Tuo's "Wu Qin Xi" was passed on through generations and through the changes of many dynasties, up till now it developed more then twenty different versions. Being the China's earliest and most complete method of imitation of life forms for medical treatments, "Wu Qin Xi" had a great influence on later generations and methods of Qi Gong, such as Dao Yin, Ba Duan Jin, Wu Shu, etc. By applying different mental concepts and their regulation and transformation, "Wu Qin Xi" utilizes movements such as front bending, stretching back, side bending, twisting and rotating, pulling and drawing of lower limbs, moving each joint, ligament and muscle and through many kinds of movement patterns it controls the breathing and regulates the smooth movement of vital energy. Consequently, the body, Qi and spirit (shen) become an integral whole. The key points of "Wu Qin Xi" promoting and regulating effects on the health lay in the specific movements of the spine and internal organs, and the harmonious relationship between body-mind and natural world.
"Wu Qin Xi" is based on the Chinese Medicine Theory, the movements imitate tiger's power and force, deer's tranquility and relaxation, bear's steadyness and stability, monkey's intelligence and skill, bird's agility and gentleness. Every exercise is presenting one of the five animals'personal spirit and distinctive feature and as such is able to prevent and dispell various diseases, keep health and prolong life. The Tiger controls the Liver, its element is Wood, it practises tendons, relaxes the sinews, nourishes Liver and improves the eyesight. Regularly practising The Tiger Frolic makes the Liver Qi smooth and relieves Liver connected diseases. The Deer represents the Water element, its organ is Kidney. The Deer Frolic practises bones, strengthens waist and kidneys, it can also strengthen Du Mai. According to Chinese Medicine, Kidney stores Jing-essence, Du Mai controls Yang Qi of the whole body, practising Deer Frolic can improve the function of Kidney and Du Mai and it can also improve and regulate the reproductive system. Bear belongs to Spleen, it practises muscles and can regulate Spleen and Stomach, strengthen four limbs. Practise of The Bear Frolic can prevent and cure Spleen depletion, swelling of the Spleen and Stomach, diabetes, accumulation of fluid in the Liver, constipation, prolapse of Stomach etc. The monkey belongs to Fire, its governing organ is Brain (Heart in Chinese Medicine). Heart governs blood vessels, regular practise of The Monkey Frolic can treat symptoms such as palpitations, mental strains, insomnia and dreaminess, night sweating, cold limbs etc. The Bird represents the Metal, belongs to Lungs. Practising Bird Frolic has an effect on hair and skin, tonifies Lungs, relaxes intestines, regulates and smoothes breathing, enhances the Lung capacity, strengthens the physique. The crane is representative of the bird frolic, and it has a long life span, so the imitation of the crane movements can also affect our own life span. The Bird Frolic can prevent and cure pulmonary tuberculosis, night sweating, arthritis, heart and chest stubbing pain, asthma etc.
Because of five animals different life styles, the movement method has its own characteristic, it is strong and powerful, or bold and generous, nimble and agile, steady and dignified, or constantly changing. When people imitate postures of these five animals, through the combination of body movements and deep breathing, they can exercise joints, harmonize internal organs, the Qi and Blood of the whole body can circulate smoothly, dispelling the diseases and prolonging life. It can also improve the function of lungs and heart, strengthen the cardiac muscle and improve the supply of oxygen, and is able to enhance blood circulation, promoting normal growth and development of organs and tissues, thereby achieving the function of health promotion and health care. Contemporary medical studies prove that "Wu Qin Xi" is not only the method for training muscles and joints, but it also has a high health protection and health preservation value.
This study mainly focuses on consulting the research materials on the subject, both from China and abroad, in order to summarize and evaluate the three main principles of Five Animals Frolics practice; regulation of posture, regulation of breath and regulation of mind and its effects on preserving health. This study also researches the functions and position of Five Animals Frolics as a part of Traditional Chinese Theory of Health Preservation, its mechanisms for protecting health and its practical significance.
“五禽戏”动作仿效虎之威猛、鹿之安舒、熊之沉稳、猿之灵巧、鸟之轻捷,力求蕴含五禽的神韵,具有五禽象形特征,具有防病、祛病、健身、益寿的功用,开创了世界体育医疗的先河。
“虎戏”中,虎主肝,属于木,练筋,能舒筋,养肝,明目。经常练习自然使肝气舒畅,肝系疾病与不适得到缓解。“鹿戏”中,鹿主肾,练骨,壮腰强肾,也可以强壮督脉。肾藏精,督脉主一身之阳气,肾脏与督脉功能得到改善可以调节生殖系统。“熊戏”中,熊主脾,练肌肉,能调理脾胃,充实四肢,可防治脾虚,脾胃肿大,糖尿病,肝腹水,便秘,胃下垂等。“猿戏”中,猿属火,练脑(心),心主血脉,常练“猿戏”,可以改善心悸,心慌,失眠多梦,盗汗,肢冷等症状。“鸟戏”中,鸟属金,练皮毛,主肺,以鹤为代表的长寿飞禽,能补肺宽肠,调畅气息,增强肺活量,强健体魄,延年益寿,防治肺结核,盗汗,关节炎,心胸刺疼,喘咳病。由于这五种动物的生活习性不同,活动的方式也各有特点,或雄劲豪迈,或轻捷灵敏,或沉稳厚重,或变幻无端,或独立高飞,人们模仿它们的姿态进行运动,通过肢体的运动与呼吸吐纳予以有机结合,能锻炼关节,调节脏腑,全身气血流畅,祛病长生,提高肺功能及心脏功能,改善心肌供氧量,还能提高心脏排血力,促进组织器官的正常发育,从而达到养生保健的功能。现代医学研究证明,“五禽戏”不仅是一套使全身肌肉和关节都能得到舒展的医疗体操,也是一套高级的保健气功。
本研究主要参考国内外文献资料,进一步总结阐述“五禽戏”功法中的调身、调息、调心在肢体、呼吸、意念三方面全面锻炼的养生原理,探讨“五禽戏”的健身机理与养生价值及其现实意义。
In the late years of the Eastern Han Dynasty, higly skilled Chinese Medicine doctor Hua Tuo created a set of health promoting exercises, called "Wu Qin Xi" or "Five Animals Frolics". On the basis of Traditional Chinese Medicine Theory of Yin and Yang, Five Elements, Zang Fu, meridians and collaterals, and the motion patterns of Qi and Blood, Hua Tuo summarized the experience of his predecessors'traditional ways of imitation of birds' and beasts'movements and postures in order to exercise body, nourish vitality and restore health. "Wu Qin Xi" includes movements and postures of five animals; tiger, deer, bear, monkey and bird. During the period of 1800 years, Hua Tuo's "Wu Qin Xi" was passed on through generations and through the changes of many dynasties, up till now it developed more then twenty different versions. Being the China's earliest and most complete method of imitation of life forms for medical treatments, "Wu Qin Xi" had a great influence on later generations and methods of Qi Gong, such as Dao Yin, Ba Duan Jin, Wu Shu, etc. By applying different mental concepts and their regulation and transformation, "Wu Qin Xi" utilizes movements such as front bending, stretching back, side bending, twisting and rotating, pulling and drawing of lower limbs, moving each joint, ligament and muscle and through many kinds of movement patterns it controls the breathing and regulates the smooth movement of vital energy. Consequently, the body, Qi and spirit (shen) become an integral whole. The key points of "Wu Qin Xi" promoting and regulating effects on the health lay in the specific movements of the spine and internal organs, and the harmonious relationship between body-mind and natural world.
"Wu Qin Xi" is based on the Chinese Medicine Theory, the movements imitate tiger's power and force, deer's tranquility and relaxation, bear's steadyness and stability, monkey's intelligence and skill, bird's agility and gentleness. Every exercise is presenting one of the five animals'personal spirit and distinctive feature and as such is able to prevent and dispell various diseases, keep health and prolong life. The Tiger controls the Liver, its element is Wood, it practises tendons, relaxes the sinews, nourishes Liver and improves the eyesight. Regularly practising The Tiger Frolic makes the Liver Qi smooth and relieves Liver connected diseases. The Deer represents the Water element, its organ is Kidney. The Deer Frolic practises bones, strengthens waist and kidneys, it can also strengthen Du Mai. According to Chinese Medicine, Kidney stores Jing-essence, Du Mai controls Yang Qi of the whole body, practising Deer Frolic can improve the function of Kidney and Du Mai and it can also improve and regulate the reproductive system. Bear belongs to Spleen, it practises muscles and can regulate Spleen and Stomach, strengthen four limbs. Practise of The Bear Frolic can prevent and cure Spleen depletion, swelling of the Spleen and Stomach, diabetes, accumulation of fluid in the Liver, constipation, prolapse of Stomach etc. The monkey belongs to Fire, its governing organ is Brain (Heart in Chinese Medicine). Heart governs blood vessels, regular practise of The Monkey Frolic can treat symptoms such as palpitations, mental strains, insomnia and dreaminess, night sweating, cold limbs etc. The Bird represents the Metal, belongs to Lungs. Practising Bird Frolic has an effect on hair and skin, tonifies Lungs, relaxes intestines, regulates and smoothes breathing, enhances the Lung capacity, strengthens the physique. The crane is representative of the bird frolic, and it has a long life span, so the imitation of the crane movements can also affect our own life span. The Bird Frolic can prevent and cure pulmonary tuberculosis, night sweating, arthritis, heart and chest stubbing pain, asthma etc.
Because of five animals different life styles, the movement method has its own characteristic, it is strong and powerful, or bold and generous, nimble and agile, steady and dignified, or constantly changing. When people imitate postures of these five animals, through the combination of body movements and deep breathing, they can exercise joints, harmonize internal organs, the Qi and Blood of the whole body can circulate smoothly, dispelling the diseases and prolonging life. It can also improve the function of lungs and heart, strengthen the cardiac muscle and improve the supply of oxygen, and is able to enhance blood circulation, promoting normal growth and development of organs and tissues, thereby achieving the function of health promotion and health care. Contemporary medical studies prove that "Wu Qin Xi" is not only the method for training muscles and joints, but it also has a high health protection and health preservation value.
This study mainly focuses on consulting the research materials on the subject, both from China and abroad, in order to summarize and evaluate the three main principles of Five Animals Frolics practice; regulation of posture, regulation of breath and regulation of mind and its effects on preserving health. This study also researches the functions and position of Five Animals Frolics as a part of Traditional Chinese Theory of Health Preservation, its mechanisms for protecting health and its practical significance.
引文
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[3].颜德馨,夏翔.中华养生大全.上海科学技术出版社,2001.12.
[4].杨力.周易与中医学.北京科学技术出版社,1999.1.
[5].牛爱军.健身气功与书法艺术之比较[J].健身气功,2008,3：10-12
[6].李章智.华佗五禽戏与五行相配,2006.5.
[7].吉良晨.中国气功探秘.人民卫生出版社,2008.3.
[8].晓敏.走进健身气功.中国健身气功协会编著.北京体育大学出版社,2006.7.
[9].希胜.健身气功与精气神学说[J].健身气功,2008.1：9-10
[10].卢红梅.健身气功在养生保健中的应用[J].安阳师范学院学报,2007(5)：124-126
[11].刘革.论东汉华佗五禽戏的养生机理[J].河南大学学报,社会科学版,2008,5(48)
[12].黄鹰.健身气功五禽戏.国家体育总局健身气功管理中心编.人民体育出版社,2007.8.
[13].张恩勤.中医基础理论(上册).上海医学院出版社,1990.7.
[14].杨智敏.气功在中医传统养生学中的作用与地位[J].现代医药卫生,2004,20(14)：1398-1399
[15].张其成,曲黎敏.中华养生智慧.北京华夏出版社,2005.4.
[16].魏玉龙.三调和谐有益身心[J].健身气功,2008.2：10-11
[17].陈昌乐,王艳.健身气功五禽戏可调整亚健康状态[J].健身气功,2008.1：26-27
[18].曾芳.五禽戏熊戏之要旨,按摩脾胃改善后天[J].健身气功,2008.5：24-25
[19]. Jiao Guo Rui. Qigong Essentials for Health Promotion. China Today Press,1990.
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