马步桩与虚步桩都是为了功夫上身，都属于技击桩。但马步桩是母桩，而虚步桩直接与实战对接，它的桩形就是实战的姿势。内家拳三家都非常重视这个桩功的训练，是必练的基本功之一。而仁和内功的虚步桩优长是什么呢？就是除了外练，它还有内练，是内外俱练的。

The purpose of both Horse-riding Stance and Fighting Stance stake is the same, to get Kung Fu onto the body. However, the former is a basic one while the latter is directly connected with the actual combat. The three schools of Internal Boxing attach great importance to the training of this stake skill, which must be practiced. What are the advantages of Fighting Stance of Renhe internal skill? In addition to external training, it also has internal training, which is both internal and external.

虚步桩的内练心法有五个:攀地柱，发力线，贴命门，鼓气海，核心力。这个核心力是个新的心法，它与后座支撑导引相配合，是成就武功的关键。这样练岀来的虚步桩才能沉稳如钢锭。这就是传说中的牌位大王的功力吧。

There are five mind-leading methods of Fighting Stance: Climbing legs, Force line, Sticking to Mingmen, Dantian and Core power. The core power is a new mental skill, which is combined with the back seat support, and is the key to achieving martial arts. In this way, Fighting stance can be as stable as a steel ingot.

仁和太极内功教学一个优长，就是提供了各种桩功训练用的练功引导词。这些引导词是精心编制的，是用来训练的，大家听着引导词进行练功，其功效长进快得多了。如果没有引导词，练功就要千奇百怪了，人们的领悟不周，毅力有别，能练出什么功就不好说了。现在有了引导词，大家直接跟着练就可以了，就像老师在身边一样。这样效率就高多了。

One of the advantages of Renhe Tai Chi internal skill teaching is that it provides the guidance words which leads the learners to do the training. These guide words are carefully compiled. Everyone listens to the guide words to practice their skills, and their effects grow much faster. If there are no guiding words, practicing Kung Fu will be different. People's understanding is not same and their perseverance is different. It's hard to say what skills they can practice. Now with the guide words, you can practice directly, just like the teacher around you. This is much more efficient.