When I started learning Tai Chi in 2004, I went to a school where it was not allowed to practice barefoot. So I started my quest to find the best Tai Chi shoes.
I will talk you through the different options I’ve tried and I am sure you will find your best Tai Chi shoes, too! Just click on the pictures and you will be lead to Amazon so you don’t have to search for them.
Choosing the best Tai Chi shoes
In the very early beginning of my Tai Chi practice I did train in socks. And I still recommend them if you do only Qi Gong or if you just started. But just socks felt somehow “slippery” to me.
Then I tried these socks with the little rubber things on them. However, I feel uncomfortable to make turns or sliding steps in them. They will simply stop – that’s what they are supposed to do!
Thus I really prefer to wear shoes for Tai Chi to feel more grip. To me, wearing shoes to practice is also like a small ritual: I put on my shoes and I know “now it’s practice time”. For practicing Taijiquan indoors I like to wear fabric Tai Chi slippers like these:
The advantage of these is that they are quite cheap. You can get them at Amazon or in many Chinese shops. They are light weight and you instantly look like a “pro” ! However, they have no rubber or anything on the sole so they are a bit slippery. Don’t ask me why, but after a couple of weeks they won’t feel that slippery anymore. Another reason to practice daily!
And I would not recommend to wear the Tai Chi shoes with the cotton sole in the park or in grass because your feet might get wet.
If you want more grip, these simple shoes are also available with a rubber sole.
However, I prefer the ones with the cotton sole. My feet are less sweaty in them and I personally do not like to wear rubber soles inside.
And I would not recommend to practice outdoors with them either because the fabric would get wet (unless you only practice in the sunshine anyway!).
If you would like to have even more grip and more foothold you could choose some of these Tai Chi shoes:
Feiyue shoes are quite popular, you’ve probably already seen them on your fellow Tai Chi practitioners. They have a rubber sole for more grip. As you can tie them they give you more foothold. The shoes are available in black or white, and even as high tops.
You can use these shoes for Tai Chi outdoor, too. Just remember that if you want to use them in- & outdoor ask you teacher if that is ok. Some do not like to have outdoor shoes in their indoor training place!
However, I personally do not wear this footwear, because when I train indoors I prefer the light weighted fabric version.
And outdoors I have to admit that I prefer a more “chic” version. (Ok, I am really a girl!) But I usually bring my children to their daycare and practice in the park after that. I simply do not like to wear “fighting” shoes when going to a kindergarten! So for practicing in the park etc. these are my best Tai Chi shoes:
The Onitsuka Tiger Tai Chi shoes are basically training shoes with a REALLY thin rubber sole. They are very comfortable and you can wear them “in normal life” as well as on the training ground! I bought mine many years ago. They are hard to get, but if you find them, I really recommend them! (fun fact: the Onitsuka Tiger Tai Chi shoes in yellow were worn by Uma Thurman in the movie “Kill Bill)
Now you might wonder: why can’t I wear normal athletic shoes to practice Taijiquan and Qi Gong? If you really need a lot of foothold it might even be an option in the very beginning. But with such thick soles it is not quite possible to role your feet. You are simply not that sensitive with a thick layer of rubber clasping around your feet and toes!
Additionally, Tai Chi and Qi Gong are both great practices to train your feet. Give them a rest and do not surround them with that much rubber and fabric all the time! Walk and train barefoot whenever you can. Your feet will get stronger and more flexible and it is just a nice feeling to let them breathe and feel the ground!
In class, as we learn how Tai Chi targets fascia and connective tissues through intelligent, conscious movement, we often hear Sifu Michael Paler say things like:
“Gently stretch from your hip to your armpit.”
“Stretch the arms forward, elbows down and away from the upper backbone, and spread the tissues away from the spine. As if if a sphere is expanding.”
“Always lift the crown of the head, sink the tailbone. Open and engage your hands and surrounding tissues while exercising.”
These gentle fascia stretches are not at all like a yoga stretch that you are instructed to hold. Our goal is to engage the fascia and connective tissues and to release and melt away the tension. The feeling of this type of stretch is more like a yawn. Targeting fascia doesn’t feel at all like targeting muscle, you learn to stretch and use your fascia and connective tissues by focusing on gently stretching the skin and other connective tissues that are located just under the skin layer. As the skin stretches and expands like a balloon, so do all the muscles and tissues below it. The practitioner will, with practice, eventually feel like “a balloon person” while doing Tai Chi!
A more effective way to target fascia: The video below is a warm-up exercise we use in class daily for this purpose. Then, after the warm-up, we continue working the fascia by doing our Tai Chi Forms and various qigong exercises. We know that moving in this way hydrates the bones and tissues and gets the bodily fluids moving, thereby preventing dehydration and the breaking down of bone and tissues that cause us to become stiff and brittle as we age.
Fascia and Connective Tissue Targeting Exercise – Tai Chi Stretch and Warm Up (Jibengong) — Tai Chi Joint Opening Exercise (Kaimengong)
Head gently lifted and tailbone dropped, elongating the spine, 2. Shoulders and elbows down, etc…
We are working to open, hydrate, and lubricate the joints, ligaments, and vertebrae by gently stretching and making more elastic the veins, arteries, nerve tissues, and other connective tissues. The art of Tai Chi Chuan has been developing the fascia as a source of power in this way for hundreds of years. So, this is not a new concept at all but ancient in its origins. Our goal is to relax the nervous system, open the meridians, stretch fascia and skin, and sink and release the muscle and bones in order to gain access to and develop these powerful fascial lines.
“Chi” and fluids (QiXue) circulation is just one method we use in learning how to sink and pull fluids up through the body to create power. This kind of movement is like a kinetic chain of energy and creates whole body power.
About the pictures below using the staff and spear: Every time we hold the spear one way, our bodies stretch a certain way to power the body. When we hold the spear in another posture, our body seems to organize itself by stretching in a different way. We are not using muscle alone to achieve this, but we have worked for many years now to develop our fascial lines to gain whole body power. Developing the body the Tai Chi way leads us to more skills, benefits, and abilities. The 8 Energies of Tai Chi, Fajin, increases power for both healing and martial arts.
Kathy practicing “Daoist Immortal Pointing the Way” training Tai Chi’s integrated whole body power Silk Reeling “Power Lines” of Chen Family Tai Chi, the tissues are developed this way after many years of training Chan Su Jin (Silk Reeling Power)
Once we can move past this elementary phase of stretching the fascia and connective tissue, and releasing the muscles and bones, then the next step is to very specifically develop the fascia and connective tissue into what our school refers to as “Power Lines” (Jin – power and Luo – channel). These elastic, whole body lines of power allow the Tai Chi student of any age to perform incredible martial feats; even a small woman can gain the upper hand in a conflict by utilizing this type of training. This is because in Tai Chi we don’t rely on muscle strength alone; in fact, it’s the fascia and tendons that create the majority of power that we use. Of course there are many great ways to develop health and power in your body, Tai Chi is just one of those ways.
We achieve this by adhering strictly to the 13 Principles of Yang Cheng Fu. It is important to note that different lineages of Tai Chi all develop the body in somewhat different ways, but with similarities, all using their own set of Tai Chi principles and techniques unique to that particular lineage. A good example of this is: In Yang Family Tai Chi, silk pulling (“silk” meaning fascia) is a signature method and skill of Yang Lu Chan and the Yang Family Elders, much the same as silk reeling is a Chen style signature method and skill. Another example would be a baseball pitcher, who throws the ball overhand thousands of times. This would be similar but different to another pitcher who throws underhand for the same sport. Each movement and intent develops the body differently. And such is the case in many exercises. Without proper instruction and understanding, one can develop the body incorrectly.
Julie using her “Power Lines” to hold her 9ft, five pound Tai Chi Staff
Developing whole body fascial lines -v- isolating muscle alone: By developing the fascia you work everything in the body that the fascia encompasses, including the muscles. Exercising in this way, we do not create stress and tension while in movement like a person does when they only engage muscle groups. There’s NO contracting, No impacting, and No stress — because in Tai Chi we do not hold a stretch, rather we “fang song,” we it let go. Tai Chi is the art of letting go, and the result is soft, springy elastic power, like we experienced in our youth in abundance. By practicing in this way, you will train yourself to relax while in movement and also in stillness, and not just in the mind, but in the whole body. You do not have to work just fascia or muscle; you can work all of it at the same time using these Tai Chi principles and methods.
Just a few of the many health benefits: beautiful naturally toned muscles, youthful smooth and healthy skin, a relaxed nervous system, elastic veins and arteries, healthy organs, a relaxed decompressed spine and spinal cord, and the list goes on and on…
Mind/Body Targeting: In this mind/body practice you learn to feel inside your body. You’ll begin to map out where each and every organ, nerve, muscle, and tendon is located, and, in time, you will know how to gently massage, or relax and release, them through targeted conscious movement. You will learn how to regulate the movement of bodily fluids, allowing you to do such things as manually lower your blood pressure when needed, and to release tissues and muscles that are tight and painful. This allows you to take control of your own body and regain your power, for this is your intrinsic right. Being able to Song, San Tong, Kong — “let go” and relax, connect and empty — is a Gongfu (a learned skill) of its own. And as our physical bodies experience “the art of letting go” physically, then our spirit, heart, and mind will have a clear path to follow. This is the work, but if we eat the bitter and do the work, we will taste the sweet.
On a personal note: I chose Tai Chi because not only did the methods I am sharing with you help me to be stronger than ever before, but they also helped me to achieve many other life goals I had, such as sharpening my mind, and healing my body from past injuries. My husbands constant encouragement to keep going even when I felt the training was tough, and his willingness to always practice with me helped a lot too. Finding a good training partner is everything.
“In Tai Chi there is no recovery period, because Tai Chi is the recovery period.” ~Sifu Michael Paler
What is fascia? This somewhat trendy word is being used more and more by many in the health and fitness industry lately. Fascia is made up of fibrous tissue that contains very closely packed bundles of collagen, like a thin membrane that connects everything within the body, a continuous web of hollow, fluid filled strands. It’s the body’s natural shock absorber, a spring of energy that surrounds and infuses every structure in the body. These elastic tissues work much like a tensegrity balls rubber bands (shown in the illustration to the left). They connect the wood pieces together in such a way that the pieces of wood (bones) never touch each other which would create unwanted compression. In much the same way, fascia in the human body creates a matrix of elastic bands for our bones to float in, protecting each and every part of the body individually from impact. This self-aware matrix of elastic bands relays information to the brain faster than our nerve impulses. Neuroscientists now believe it is this amazing structure that carries our consciousness, much like a spider web that encapsulates every nerve, blood vessel, organ, muscle, bone, brain etc… And just like fiber optics, fascia carries and relays information from one part of the body to another as well!
Fascia Magnified 25x (Subtitled)
Where should I go to learn Authentic Tai Chi Chuan? This is what I can tell you from experience: A great Tai Chi Master/Teacher who understands and teaches all the things I have written about in this blog, is a rare find indeed; it’s like finding a pearl hidden in a field. First of all, seek out a teacher with authentic credentials and/or certification from a reputable source. This teacher needs to be able to instruct you in all the Tai Chi principles that are contained within the forms, because the Tai Chi form without the principles is empty and powerless for health or for self-defense.
Never think that just because a Tai Chi instructor works at a familiar local community organization that that instructor understands and can teach all these things. Unfortunately, there is not really a standard that companies or gyms use; and, in their defense, they really don’t even know what questions they should be asking new teachers. Some places do require a Tai Chi certification, but never really check into the background of where and who gave the certification or even how long it took to acquire. So, do your homework and be cautious. Also, you should never make your decision based on how it might be cheaper or a better deal financially for you. REAL TAI CHIis worth the investment in your health. Always look for a teacher who possesses in their body the qualities you want to achieve in your own body. Remember: a teacher cannot give you what they do not possess themselves. That said, there really are some amazing instructors out there; you just need to find them. If you cannot find a credible Tai Chi instructor in your area, we would encourage you to sign up for our Tai Chi Online Course.
Note: All the teaching and advanced training information offered in this blog was gathered by attending regular Tai Chi classes offered by Sifu Michael Paler!
Sifu Michael Paler, 7th Generation Lineage Holder, Imperial Yang Family Tai Chi, openly teaches these training methods daily in his Tai Chi School, the Tai Chi Association of Colorado Springs, and also offers this same training on his online learning site, www.TaiChiOnlineClasses.com. Although the online course is for long-distance training, we encourage students to visit Sifu Paler and learn hands-on at his Colorado school, via daily classes, workshops or our annual Tai Chi Colorado Mountain Retreat.You can get only so far on your own, but to reach more advanced levels, as the Tai Chi saying goes, “It takes 4 hands to learn Tai Chi”
Sifu Michael Paler also travels and offers workshops upon request.
Article written by Julie Paler
(Edited By: Melinda Erickson)
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Fascia Resources:
Original article and pictures take taichionlineclasses.com site
Nina Chen, former Human Development Specialist, University of Missouri Extension
Woman doing tai chi exercises outside
Tai chi is a slow motion, low-impact exercise that promotes physical and mental health and relaxation. It is practiced as an effective exercise for health through a series of flowing, graceful, gentle postures and movements. The gentle flowing movements contain inner power that can strengthen the body, improve mental relaxation and mobilize joints and muscles. Tai chi is an especially suitable therapy for arthritis because of the slow and gentle movements. Here are some of the benefits:
Tai chi improves balance, strength and flexibility and lowers the risk of falls. A study from the Oregon Research Institute found that tai chi improved balance and reduced the frequency of falls and risks of falling among older people.
Tai chi also reduces pain, stiffness and stress. Researchers from Tufts University School of Medicine noted that patients older than 65 with knee osteoarthritis who practiced a 60-minute tai chi class twice a week for 12 weeks showed a significant decrease in joint pain and stiffness compared with those in the control group. They also found the patients in the tai chi group had improved physical function, self-efficacy, depression and health status.
Both the Oregon and University of California-Los Angeles (UCLA) researchers reported that tai chi improves sleep quality in older adults.
Other UCLA studies also suggested that tai chi helps people reduce high blood pressure and tension headaches.
For people who carry extra weight and have a hard time doing exercises without pain, tai chi can be a gentle and safe way to get moving. By practicing tai chi and making wiser food choices, people can start burning calories and losing weight.
Tai chi is an inexpensive, safe, non-competitive exercise. It can be performed standing or seated. Almost anyone can learn tai chi regardless of their age or physical abilities. You practice tai chi at your own pace. It requires no special equipment and can be practiced anytime, indoors or outdoors.
There are many styles of tai chi with different forms in terms of physical exertion, appearance and training methods. Each style has its own emphasis on various tai chi principles and methods. Some of the styles are suitable for more athletic people with a martial arts focus. Other styles provide special healing and relaxation. A short form with smaller and slower movements is appropriate for beginners, especially older people.
It is important to find a tai chi form that is suitable for you and can meet your needs and interests. If you have any medical conditions or medications that can cause dizziness, talk with your doctor before starting tai chi.
Harmer, L.F., Fisher, K.J., McAuley, E., Chaumeton, N., Eckstrom, E., & Wilson, N.L. (2005). Tai chi and fall reductions in older adults: A randomized controlled trail. Journal of Gerontology: Medical Sciences, 60A (2), 187-194.
Irwin, M. R., Olmstead, R., & Motivala, S. J. (2008). Improving sleep quality in older adults with moderate sleep complaints: A randomized controlled trial of tai chi. Sleep, 31(7), 1001-1008.
National Institutes of Health, National Institute on Aging. Tai chi for older people reduces falls, may help maintain strength (Accessed on September 20, 2011)
Original article and pictures take missourifamilies.org site
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Chen: Living Taijiquan in the Classical Style. By Master Jan Silberstorff. Jessica Kingsley Publications, 1st Edition, June, 2009. 320 pages. ISBN: 1848190212. "Chen style Taijiquan is the oldest of the five main Taijiquan styles. In this book, Master Jan Silberstorff, a leading Chen practitioner, student of Grandmaster Chen Xiaowant, shares his expertise and insights. He explains the background to Taijiquan, and its key principles, and gives the reader a true insight into the Chen system. Master Silberstorff sets this within the historical context of Taijiquan in China, its country of origin, and explains the martial, health and spiritual aspects of traditional Chen Taijiquan. He discusses the different Chen forms and the importance of each, as well as the place of competition and the effect on participants. The book also contains the complete sequences for both the empty hand and weapon forms. This accessible and comprehensive guide to Chen style Taijiquan is ideal for beginners and will also be useful to advanced practitioners wanting to deepen their practice." VSCL.
Chen Style Tai Chi Essential 18 Postures with Patrick Martin. Instructional DVD, 2 DVDs, 238 minutes. Disk 1, 130 Minutes. Jade Dragon Tai Chi International, Empty Circle Productions, 2008. VSCL. Patrick Martin is a student of Grandmaster Chen Zhenglei, and has been practicing and teaching Chen style Tai Chi for the last 20 years. Detailed instruction for each movement sequence.
Chen Style Taijiquan. Written and compiled by Feng Zhiqiang and Feng Dabiao. Hong Kong, Hai Feng Publishing Co., Zhaohua Publishing House, 1984. 227 pages. ISBN: 9622380166. Overview, profiles of teachers, review of 83 movement form, and a very informative review of attack and defense using the Chen style movements. One of the first books in English on Chen Style Taijiquan. VSCL.
The Chen Style Taijiquan for Life Enhancement. Written by Chen Zhenglei and translated by Xu Hailing. Zhongzhou Classic Publishing House, Zhengzhou, China, 2002. Text in English and Chinese. ISBN: 7534821819. 149 pages. "Describes the principles of Chen style for life enhancement, basic training, Taiji Skills for Preserving Energy and The 18 Forms of the Chen Style. Many photos of Chen Zhenglei doing Exercises and forms. Chen Zhenglei is one of the top Chen stylists in China. Paperback.149 pp. 5 1/2' by 8'. $19.00." - Wayfarer Publications "It covers the content of the health exercise silk reeling video, and is a useful reference, giving more detail, especially on theory."
Chen Style Taijiquan Notepad. By Christopher David Weinmann. Comprehensive index of resources on Chen Taijiquan.
Chen Style Taijiquan, Old Frame First Form, Lao Jia Yi Lu. By Michael P. Garofalo. 2007-2011. Detailed bibliography of books, media, and articles. Extensive selection of Internet links. List of movement names in English, Chinese characters, Chinese Pinyin, French, German, and Spanish; and citations for sources of the movement names. Detailed list of videos available online. Extensive notes on the author's learning the Old Frame, First Routine, Lao Jia Yi Lu; and on learning Chen Taijiquan. Record of performance time of this form by many masters. Breakdown by sections, with separate lists for each section. General information, history, facts, information, pointers, and quotations.
Chen Style Taijiquan: Sword and Broadsword. By Chen Zenglei. Translated by Zhang XinHu, Chen Bin, Xu Hailiang, and Gregory Bissell. Tai Chi Centre, 2003. 367 pages. ISBN: 7534823218. This book is in English. Detailed descriptions, with photographs, of the first form, sword form and broadsword form. An excellent companion to Chen Zenglei's instructional DVDs, with English narration. Review by Herbert O. Rich: "This is the first translated volume of Grandmaster Chen Zhenglei's three-volume set entitled "A Compendium of Taiji Boxing and Weapons". Chen Zhenglei is famed as a 19th generation Grandmaster of traditional Chen Style Taijiquan (Tai Chi Chuan). He is known to Taijiquan enthusiasts the world over for his skill and ability in teaching. This book is a detailed instruction manual for the basic set (or form) of the Laojia ("old frame") Chen style, as well as the single broadsword and straight sword forms. Profusely illustrated, it describes basic theory, physical requirements, postural movements, Qi circulation, and self defense applications for each of the postures of the form." Another very good instructional DVD, by Jesse Tsao, Chen Style Tai Chi Old Frame Routine One, with English narration and detailed instructions, is based on the teaching of Chen Zenglei. The detailed description of each movement in Chen Taijiquan Old Frame, First Form, by Chen Zenglei, with accompanying photographs of Chen Zenglei, is found on pages 65-252. VSCL.
Chen Style Taijiquan: The Source of Taiji Boxing. By Davidine Siaw-Voon Sim and David Gaffney. Berkeley, CA, North Atlantic Books, 2002. Index, charts, 224 pages. ISBN: 1556433778. Provides an excellent introduction to Chen style Taijiquan history and legends, outlines the major forms, discusses the philosophy and foundations of the art, and gives very good information on training methods, push hands, and weapons. Very well written, highly informative, and a unique contribution to the field. Essential reading for all learning the Chen style of Tai Chi Chuan. The Hand Forms (Taolu) are described on pp. 110-141. VSCL.
Chen Style Taijiquan: The 36 forms. By Professor Kan Gui Xiang and Dr. Paul Lam. Sydney, Australia, East Action Publishing, 1992. 189 pages. Photographs by John Tourtas. ISBN: 0646069934. Professor Kan Gui Xing was an Associate Professor of Physical Science at the Beijing Institute of Physical Science for 36 years and retired in 2000. She was born in 1940. This excellent book, with an accompanying DVD or videotape, that can be used by beginners to learn this fine modern simplified version of the Chen family Taijiquan. The DVD/videotape is titled "Tai Chi Chen Style 36 Forms" by Dr. Paul Lam. It includes step-by-step instructions by Dr. Lam for one of the world's best known Chen style short forms. The DVD/videotape includes a demonstration by the creator, Professor Kan. Produced in Narwee, Australia, by East Action Video in 1993. The videotape is 100 minutes long. VSCL.
Chen Tai Chi Academy, Poole, England. Sifu Mark Ditcher. 18 Form instructions and videos.
Chen Tai Chi Fighting Applications. Instructional DVD by Sifu Ken Gullette. 3 DVD discs. Sifu Gullette explores Laojia Yilu, a 75-movement Chen Taijiquan form and the first major form in Chen Tai Chi. In this one form, he uncovers over 400 realistic and powerful fighting techniques, and and no movements are repeated. Sifu Gullette goes even deeper than just the fighting applications. He explains and demonstrates the internal body mechanics that give these techniques their power. The fighting techniques in this form involve punches, palm strikes, kicks, knee strokes, shoulder and elbow strikes, chin-na, throws and takedowns. It's a complete fighting art in one form. These DVDs have been praised even by disciples of Grandmaster Chen Xiaowang. Since some movements are similar to those of other tai chi styles, any tai chi student and teacher will get insights into their art by watching the principles and techniques in these DVDs." VSCL.
Cultivating the Civil and Mastering the Martial: The Yin and Yang of Taijiquan. By Andrew Townsend. CreateSpace Independent Publishing Platform, no publisher listed on titlepages, 2016. No index, brief bibliography, 424 pages. Small typefont. This volume is a huge compendia of information, comprehensive in scope, with good explanations, observations, insights, and summaries, etc.. This thick book includes some precise and detailed movement descriptions, sound Taijiquan teaching on many topics, and more than five hundred photographs and illustrations. A heavy reference volume for your desktop; ebook versions for your tablet or phone or Kindle. ISBN: 978-1523258536. VSCL. "Andrew Townsend has been practicing martial arts for more than forty years and began practicing taijiquan in 1990. Mr. Townsend is a certified taijiquan instructor and a senior student of Grandmaster Jesse Tsao. He is a retired college professor and has been actively teaching taijiquan for the past ten years. He lives and teaches in Ormond Beach, Florida."
The Essence of Taijiquan. By David Gaffney and Davidine Siaw-Voon Sim. CreateSpace Publishing, 2012. Interviews, bibliography, 288 pages. ISBN: 978-1500609238. VSCL. Highly informative! Excellent information on Taijiquan training principles, methods, and progression. Strong emphasis upon training for combat skills. Interesting observations about everyday life in the Chen village, ancestor respect and rituals, and overcoming the repression of the Maoist Cultural Revolution.
Essence of Traditional Chen Style 18 Posture Short Form. Instructional DVD by Shifu Jiang Jian-ye. Color, 87 Minutes. Capital District Tai Chi and Kung Fu Association of New York, 1997. "Cheng Zheng Lei (the 19th generation of the Chen Family) created this form from the old style of Chen first and second routines. It includes "silk reeling," fa jin (releasing energy), and balance. This short form is a good introduction for beginners or for those with little Chen style experience." "A good introductory Chen form that includes silk reeling and fajing movements as well as other characteristics of the Chen first and second routines. Chen Zhenglei, one of today's top Chen stylists, created the form. There is a demonstration of the entire form followed by step-by-step teaching in slow motion with 2-4 views, from the front, back and side. There are front and back demonstrations of each segment (5 to 7 moves each.) At the end of the teaching there are demonstrations, front and back. There are also excerpts from other Chen forms." - Wayfarer Publications. CDTKA. VSCL. I use a Cboy V-Zon portable DVD player and this DVD works fine because of the way it is organized.
Health Preserving Qigong, Chen-style TaiChi Quan I. Instructional DVD by Grandmaster Chen Zhenglei. 3 instructional DVDs in the Chinese language with English and Chinese subtitles. ISBN: 7883046802. "By Chen Zhenglei. 3 DVDs. A brief introductory section is in Chinese only, but teaching is in Chinese with English and Chinese subtitles. He teaches introductory and foundation exercises as well as an 18 movement form based on Chen Laojia with the difficult moves removed. The teaching is detailed with multiple repetitions and different camera angles." - Wayfarer. VSCL.
Power and Serenity. By Master Ren Guang Yi. Instructional DVD in NTSC format. The Short 19 Form from Grand Master Chen Xiao-Wang, and Silk Reeling exercises from Grand Master Chen Xiao Wang. 70 minutes. 2010.
Tai Chi - Chen Style 36 Forms. By Dr. Paul Lam. Instructional DVD, NTSC Format. Tai Chi Productions, 1993. ISBN: 978-0975200377. VSCL.
Tai Chi 18 Short Form DVD (PAL) by Grandmaster Chen Zhenglei Instructional DVD in the PAL format (used outside the USA). "Grandmaster Chen Zhenglei is the foremost authority on Chen Style Tai Chi and the creator of the 18 Short Form. This form has been designed for beginners of Chen Style Tai Chi, and is part of the book Tai Chi for Health. The DVD includes an introduction, followed by a demonstration of the 18 Short Form with step by step instructions for each individual movement as well as explanations and breakdowns repeated from different camera perspectives and at different speeds with detailed commentary to maximize the benefits of practice and implementation. The video footage was filmed in a professional studio in China with the latest DVD authoring techniques enabling you to navigate and watch the DVD easily and efficiently. The commentary of the DVD includes English and Chinese with the introduction section covered by more languages such as Spanish, Greek. Published by the Chen Style Tai Chi Centre. ISBN: 1904719163." Tai Chi Centre
Tai Chi for Health. By Grandmaster Chen Zhenglei and Master Liming Yue. Chen Style Tai Chi Centre, Manchester, U. K, 2005. ISBN: 194719112. 208 pages. Color photographs. "By Chen Zhenglei and his student, Liming Yue. In English. Includes principles of Tai Chi for Health, foundation training exercises, Taji skills for preserving energy, illustrations of the 18 forms, Comments from Westerners about Tai Chi plus interviews with Tai Chi practitioners. Many photos. Paperback. 7 1/4 X 10 1/.4. #9.99." - Wayfarer Publications. Amazon. Tai Chi Centre "Tai Chi for Health was officially released at the International Tai Chi Festival and the third International Exchange Competition opening ceremony in China in August 2005. This full color book focuses on the health benefits of Tai Chi, concentrating on the official Chen Style 18 Short Form, Silk Reeling Energy and Qigong exercises. The book contains detailed illustrated instructions and in-depth discussion of the theories behind the practice. The text offers an unprecedented insight into the techniques and theory of Chen Style Tai Chi. The authors bring together their vast knowledge, teaching experience and cultural understanding to create a work that is accessible to western students whilst keeping all the important detail often lost in translations. The book has been written over a two and a half year period by Grandmaster Chen Zhenglei and Master Liming Yue with the assistance of several of Master Liming Yue's senior students. Grandmaster Chen Zhenglei is the 11th Generation head of the Chen Style Tai Chi and 19th generation of the Chen family. Master Liming Yue is one of Europe's foremost Tai Chi masters and holds a seventh Duan Wei officially issued by the Chinese Wu Shu Association China." - Tai Chi Center, U.K. The Tai Chi Centre offers two free downloadable sections of this book. Chen Style Taijiquan Short 18 Form. Performance by Master Chen Zhenglei. UTube, color, 3:38 Minutes, 2007. VSCL.
Tai Chi for Health 18 Form DVD. Instructional DVD by Master Chen Zhenglei. PAL format??? "The new DVD - Tai Chi 18 Form DVD for the book – Tai Chi for Health - featured by Grandmaster Chen Zhenglei has been officially released and It is now available to purchase at: the online shop . Grandmaster Chen Zhenglei is the foremost authority on Chen Style Tai Chi and the creator of the 18 Short Form. This form has been designed for beginners of Chen Style Tai Chi, and is part of the book Tai Chi for Health. The DVD includes an introduction, followed by a demonstration of the 18 Short Form with step by step instructions for each individual movement as well as explanations and breakdowns repeated from different camera perspectives and at different speeds with detailed commentary to maximize the benefits of practice and implementation. The video footage was filmed in a professional studio in China with the latest DVD authoring techniques enabling you to navigate and watch the DVD easily and efficiently. The commentary for the introduction is covered by Chinese, English, Spanish and Greek."
Tai Chi Qigong Instructional DVD by Grandmaster Chen Zhenglei. 110 Minutes. ASIN: B001QU3ZUA.
Taijiquan: Cultivating Inner Strength By C. P. Ong. Bagua Press, 2013. 366 pages. ISBN: 978-0615874074. VSCL. "This book diverges from traditional exposition on Taijiquan (Tai Chi Chuan) as it engages rather than shuns the role of muscles in elucidating the cryptic practice dictum of “using yi (mind) and not li (muscle force).” It centers on the core principle of Taiji balance—the balance of yin and yang, but presents the metaphysics of balance the way the body comprehends it, developmentally, through practice in the musculo-skeletal framework. In the process, the fog of mystique lifts, and the many abstruse concepts of Taijiquan become clear. Taijiquan training is physical at the initial phase, but the slow-motion exercise nurtures a meditative discipline of the mind. As it progresses, the soft methodology grows into one of building qi-energy, and then the practice becomes more internalized. The process fortifies the body with qi and cultivates a holistic balance of the organ systems. The book explains how the training methodology, in pursuing Taiji balance, leads to the development of a highly refined strength called neijin (inner strength). By incorporating the training of “silk-reeling energy” in Taiji balance, the practitioner develops the coiling power (chanrao jin) that underlies the magic of Taijiquan kungfu." Dr. Ong has a Ph.D. in mathematics from U.C. Berkeley. C.P. Ong is a 20th generation Chen Family Taijiquan disciple of both Chen Xiaowang and Chen Zhenglei. He has traveled with them, as well as with Zhu Tiancai, for a few years in their U.S. workshop tours.
Taijiquan: The Art of Nurturing, The Science of Power By Yang Yang with Scott A. Grubish. Champaign, Illinois, Zhenwu Publications, Center for Taiji Studies, 2005. Bibliography, index, notes, glossary, 219 pages. ISBN: 0974099007. Emphasis upon the theory and methods of Taijiquan, exercise science, and health benefits. VSCL.
The Dao of Taijiquan: Way to Rejuvenation By Jou, Tsung Hwa. Edited by Shoshana Shapiro. Warwick, New York, Tai Chi Foundation, 1980. 263 pages. First Edition. MGC. ISBN: 0804813574. An excellent comprehensive textbook. A Third Edition is now available. Master Jou was very knowledgeable about Chen Taijiquan, and recommended that you learn Chen Taijiquan first. A significant portion of this book is about the Chen Taijiquan. The First and Second Form movements are listed and illustrated on pp. 11-41. Silk Reeling is covered on pp. 148-158. This was a landmark book - the first comprehensive textbook on Taijiquan in the English language. Master Jou was a very influential teacher and workshop organizer on the East Coast of the USA. [Jou Tsung Hwa 1980]
Chen Short 18. Performance by Master Chen Zhenglei. UTube, color, 3:38 Minutes, 2007. Professional setting in a grant hall; but video is bit unclear. Sound good.
Chen Short 18. Performance by Master Chen You Nan. UTube, color, 1:42 Minutes, 2007. A brisk performance by Master Chen in a shopping center.
Garcia Short 18. Performance by Augusto Garcia. UTube, color, 3:29 Minutes, 2007. Performed outdoors in a park, mixed sounds.
Henry Short 18. Performance by Henry. UTube, color, 2:30 Minutes, 2009. In Henry's backyard.
Hori Short 18. Performance by Seiji Hori. UTube, color, 4:21 Minutes, 2009. Filmed in a studio, from a left front view. Filmed a bit too close so you can't see feet below knees.
Huang Short 18, Part I. Performance by Master Henry Huang. UTube, color, 2:27 Minutes, 2009. Filmed in an outdoor setting in Thailand. Part I.
Huang Short 18, Part II. Performance by Master Henry Huang. UTube, color, 1:45 Minutes, 2009. Filmed in an outdoor setting in Thailand. Part I.
Man Short 18. Performance by an unnamed young man. UTube, color, 4:05 Minutes, 2008. Filmed outdoors in a backyard. Outdoor sounds of cars and birds.
Suter Short 18. Performance by Michael Suter. UTube, color, 2:29 Minutes, 2008. Filmed from a side view. Mr. Suter names the movements. Not all of form is shown.
Liu Short 18. Performance by Master Liu Yong. UTube, color, 2:06 Minutes, 2007. Very blurry video.
Peili Short 18. Performance by Master Peili Hu. UTube, color, 3:35 Minutes, 2008. The lighting is too dark. The video includes the names of each movement.
Wang Short 18. Performance by Master Wang Zhi Ping. UTube, color, 3:56 Minutes, 2005. A new interpretation by Master Wang. Not all of the form is shown.
Woman Short 18. Performance by a unnamed young woman. UTube, color, 2:56 Minutes, 2009. Filmed near a lake. Incomplete.
Grandmaster Chen Zhenglei's Short 18 Movements Tai Chi Hand Form
Description, Notes, Comments, Instructions
It not my intention to provide detailed verbal descriptions of each movement. Books by Grandmaster Chen Zhenglei, and other good Chen Taijiquan books and instructional DVDs/UTubes already provide this detailed and useful information.
I want to collect together my thoughts about the possible meanings of the movement names, historical musings, interesting quotes, interrelations with ideas from other Taijiquan styles, and related matters.
I will frequently give directional information for movement sequences, because this information is useful to me.
When learning, it benefits me and helps me to remember by making notes and doing research. So, is this webpage really intended for readers other than me?
Yes and No! When citing references, I will use the convention of "(Author, Publication Date: Page)" and list all references cited from the resources listed in the general Chen Taijiquan Bibliography.
All movements in the Chen 18 Tai Chi Short Form are found in the Chen Taijiquan Old Frame First Form. I find the Chen 18 Form more Old Frame than New Frame. Do you agree?
This webpage is an ongoing project, and will not be a finished product in 2018.
I welcome comments, suggestions, ideas, constructive criticism, and feedback from the readers of this webpage.
I have been practicing Taijiquan and Qigong since 1986, teaching Taijiquan and Qigong since 2000, and teaching Yoga since 2004. I do have some suggestions for beginning Taijiquan students.
Practice and study, practice and study, practice and study!
"The fundamental principles for Chen Style T'ai Chi Ch'uan are summarized as follows:
Keeping the head upright (虚领顶劲, xū ling ding jin)
Keeping the body straight (立身中正, lìshēn zhōngzhèng)
Drop the shoulders and sink the elbow (松肩沉肘, sōng jiān chén zhou)
The chest curve inwards and the waist pressed forward.(含胸塌腰, hán xiōng tā yāo)
Sink the energy to the dantian (心气下降, xīn qì xià jiàng)
Breathe naturally (呼吸自然, hū xī zì rán)
Relax the hips and keep the knees bent (松胯屈膝 ,sōng kuà qū xī)
The crotch is arch shaped (裆劲开圆, dāng jìn kāi yuán)
Keep the mind pure and clear (虚实分明, xū shí fēn míng)
The top and bottom work together (上下相随. shàng xià xiāng suí)
Adjust hardness and softness (刚柔相济, gāng róu xiāng jì)
Alternate fast and slow (快慢相间, (kuài màn xiāng jiàn)
The external shape is curved (外形走弧线, wài xíng zou hú xiàn)
The internal energy travels a spiral path (内劲走螺旋, nèi jìn zou luó xuán)
The first movement sequence is called the "Preparing Form" (Taiji Chu Shi). This movement consists of quiet standing for awhile, then stepping left, then raising and lowering both hands. The movement is found in all the Taijiquan forms I am familiar with (Yang, Sun, and Chen). This phase of quiet preparation and beginning is called "Beginning of Tai-Chi" (Jou 1980), "Preparation Form" (Sim & Gaffney 2002), "Beginning of Taiji" (Chen Zenglei 2005), "Ultimate Infinite Stance" (Wong 1996), "Raise Hands and Lower Hands" (Yang Taijiquan), "Preparation", or "Stand at Ease."
Preparing Form [Chen Zhenglei and Liming Yue 2005]
Beginning Posture of Taijiquan (Taiji Qi Shi) [Chen Zhenglei 2003]
Beginning of Taijiquan (Taiji Chu Shi) [Mark Chen 2004]
Beginning of Tai-Chi [Jou Tsung Hwa 1980]
Preparing Form (Taiji Qi Shi) [Sim & Gaffney 2002]
Preparing Form [Zhaohua 1984]
Preparing Stance (Yu Bei Shi)
Maintien Commençant de Taijiquan [French]
Anfangenlage von Taijiquan [German]
Postura que comienza de Taijiquan [Spanish]
预备式 : Yu Bei Shi [Chinese Characters & Pinyin]
Preparing Form, ShaolinTai Tzu Chang Quan Yi Lu, from military Hong Quan, circa 970 CE
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115. Each move in the Chen 18 Form is also found in the Chen Taijiquan Old Frame First Form Laojia Yilu 74 Movements Form, and the most detailed description of the Laojia Yilu is found in Chen Zhenglei's book Chen Style Taijiquan: Sword and Broadsword, 2003, pp. 65-262.
At the beginning of the "Beginning Posture of Taiji", your very first posture, is standing up properly [Figure 1a]. Stand tall and relaxed. You are a martial artist. This shows respect to yourself and others. It provides a quiet moment for doing nothing, wu wei, repeating a mantra, motto or poem, saying a prayer, contemplating, building up your self-confidence, practicing the Four Foundations of Mindfulness, or feeling your enthusiasm for training in Tai Chi Chuan. A moment of silence, everyone be quiet. This standing posture, standing post, is commonly used in Qigong and Yoga. In my yoga class, we have two versions: Samasthiti (heels together, hands at side of hips [1a] and Tadasana (heels touching or feet no more than 8 inches apart, hands out fingers open, palm forward. These are a couple of basic standing meditation postures [1a or 1b] used to settle the mind, calm the body, unwind before winding, awaken the Dan Tien and inner body, get in the proper mood for the upcoming Taijiquan activity, opening up to our kinesthic sensorium and the flowing ingress from our five senses, staying still as a discipline of the mind-body, using another tool in the technology of enriching and nourishing our pleasures and happiness, etc.
Some men and women stand for up to 30 minutes or longer in Standing Post [Figure 1a or Figure 1b or Figure 1e]. Step 1, Beginning-Preparing, is all the Qigong they do. They just stand quietly and don't move very much. Yi Quan, Mind Boxing. They don't do Steps 2 to 18 of this Taiji form. Just Stand: Iconoclasts, Unificationists, Returning to the One, Forgetting ... Wu Ji ... Emptiness, Nirvana. Oftentimes, I am an antsy and impatient person; so I just move on to Steps 2 to 18, and do Taiji Quan, Grand Ultimate Boxing.
Figure 1b is a narrow Horse Stance, Ma Bu. It is a narrow horse stance with your feet separated about or less than your shoulders width apart, toes facing forward, knees only slightly bent, hands at sides of hips. Yang Taiji players take a comfortable easy tall stance in 1b. Some Chen Taiji players step out to much wider and lower Horse Stance postures, knees lower, groin area tucked, feet pointing outward, giving more room for waist-hips-groin-legs-feet silk-reeling skills and connected strength movements. Figure 3e shows this lower squatting wide Horse Stance posture. Squatting is an essential strength building exercise, benefiting the entire body. All bodybuilders and fitness enthusiasts do squatting exercises.
Figure 1e shows the person in a narrow Horse Stance bending his knees more, settling lower, thrusting his hips back and engaging the Kwa (groin, anterior musculature in the pelvis), looking forward, with his hands lowered from [1d] to about Dan Tien level (abdominal area around your navel, intestines, kidneys) [1e]. Again ... squatting, lowering, gently bending the knees [1e].
Taiji likes to yin-yang between rising and lowering, up and down, forward and back, pushing and pulling, coiling and uncoiling, spiraling out and spirlaing in, rotating clockwise and rotating counter-clockwise, moving left and moving right, using inner and using outer, balance on right leg and balance on left leg, extending muscles and flexing muscles, etc. Good Taiji provides for exercising the legs and hips (muscles, tendons, ligaments, fascia, skin) and packing up energy, reenergizing and powering up the body. I sometimes refer to doing "Thigh Chi" rather than "Tai Chi" to emphasize leg movements, using the power of the legs and hips to express strength and force, grounding and rooting, and strengthening and conditioning the legs and waist for more successful Taijiquan practice.
We begin by standing in a relaxed, upright, dignified posture. The head is erect. The shoulders are down. The back is straight. The hands rest along side of the body, with the palms lightly touching the pants. The feet are together. The head is held up, and the chin is slightly tucked down towards the chest. The lips are gently closed, a gentle smile graces the lips, and the tongue is placed at the roof of the mouth behind the teeth. We want our head in line with our spine. The bottom of the pelvis is slightly tucked up and forward.
In Taijiquan, this beginning pose is often called the "Wuji" pose, referring to the stillness and emptiness that proceeds movement. "Wu" refers to emptiness, an undifferentiated state, a pregnant pause, Zero, the mystical Primordial One before the emergence of Yin-Yang, the One. The influence of the Tao Te Ching, Chapter 42, is evident:
"The Way begets One;
One begets two;
Two begets three;
Three begets the myriad creatures.
The myriad creatures carry on their backs the yin
And embrace in their arms the yang
And are the blending of the generative forces of the two.
Thus a thing is sometimes added to by being diminished
The demeanor of body and mind is relaxed (Sung), alert, calm, without holding tension in the body, ready to respond, dignified, open and free. Taijiquan encourages you to calm and quiet the mind, reduce thinking, be fully present here and now, reflect the Other clearly in the clear calm lake of diminished ego. Standing meditation is a cornerstone of Taijiquan practices, influenced by Taoist and Buddhist practices. In Hatha Yoga, just standing is called the "Mountain Pose" (Tadasana).
Slowly and gently let the weight shift into the right leg, then lift the left foot, and step to the left. Settle comfortably into an upright stance, with the legs about shoulder width apart. The knees are slightly bent. Eyes looks straight ahead. Position shown in illustration #1.
Gently raise the hands, palms facing down, to about shoulder height. The elbows are slightly curved as the arms rise up. Then gently lower the arms back down to the waist, with wrists touching the waist, palms facing down. Maintain the feeling of Sung. This movement is not shown in illustration #1.
Some Taiji performers, before stepping sideways and raising hands and lowering hands, begin with feet together and do a Taiji Salute (i.e., right fist covered by open left hand held at sternum height, then bow head slightly while looking forward, then return hands to side and stand up straight), then step out sideways to the left to settle into standing with legs separated. Some end the form with a Taiji Salute.
For directional reference purposes, I will assume that the performer/player/person will begin facing North (N 12), and that she/he will be looking towards and facing the 12 o'clock position (N 12) in the directional scheme that I will use in when describing movements in this document.
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115. Each move in the Chen 18 Form is also found in the Chen Taijiquan Old Frame First Form Laojia Yilu 74 Movements Form, and the most detailed description of the Laojia Yilu is found in Chen Zhenglei's book Chen Style Taijiquan: Sword and Broadsword, 2003, pp. 65-262.
Keep in mind that the famous Shaolin Buddhist Temple is just a two days walk from the Chen Village in China. At the entrance to many Buddhist Temples, or on the four cardinal directions of the Temple, are sculptures of four guardian deities called the Four Heavenly Kings or Four Diamond Kings. Chinese Buddhist temples consist of several halls and chapels called by a common name, tien. In the "entering hall" (sï-i‘ien wang-tien), two colossal wooden statues meet the eye on each side. These are the Mahârâjas, or "Four great kings of Devas," or Sï-ta-t‘ien-wang. The Sanskrit names are explained: "Vaishramana" (Pi-sha-men), "He who has heard much;" "Dhritarashtra" (T‘i-to-lo-to), "Protector of kingdoms;" "Virudhaka" (Pi-leu-le-cha), "Increased grandeur;" and Virupaksha (Pi-lieu-pa-cha), "Large eyes." They are called in Chinese To-wen, Ch‘ï-kwo, Tseng-chang, and Kwang-mu."
The Bodhisattva Warriors. The Origin, Inner Philosophy, History and Symbolism of the Buddhist Martial Art within India and China. By Shifu Nagaboshi Tomio (Terence Dukes). Boston, MA, Weiser Books, 1994. Index, bibliography, extensive notes, 527 pages. ISBN: 0877287856. VSCL.
Lazy About Tying the Coat [Chen Zhenglei and Liming Yue 2005]
Holding One Lap Pull of the Robe (Lan Zha Yi) [Chen Xin, 1932, 2007]
Lazy About Tying Coat [Zhaohua]
Attacher Paresseux Son Manteau
Irgendjemandes Mantel Faul Binden
Perezoso Atar Su Capa
懒扎衣 : Lan Zha Yi
Head-on Wrenching Hand (Ying-mian Ban Shou), ShaolinTai Tzu Chang Quan Yi Lu, from military Hong Quan, circa 970 CE.
3f. Head facing NE2. Right arm pointing towards NE2.
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115. Each move in the Chen 18 Form is also found in the Chen Taijiquan Old Frame First Form Laojia Yilu 74 Movements Form, and the most detailed description of the Laojia Yilu is found in Chen Zhenglei's book Chen Style Taijiquan: Sword and Broadsword, 2003, pp. 65-262.
3f
"In order to learn Taiji well, the first requirement must be diligence and perseverance. Taiji classics state: "Without perseverance there can be no gain" and "Learning Taiji is like rowing a boat against the flow of water; if you do not go forward, you will drift back." In order to glimpse the full wonder of Taiji and to attain a high level of skill, one must possess a will to carry on despite hardships, setbacks, frustration and boredom. From the beginning, students must be willing to commit themselves to a long-term goal and be patient during the process of achieving that goal. The process of learning takes time, and the necessary length of time must be allowed to understand the content of the teaching. One will not succeed if focus is only on the final product."
"However-- I have to disagree that there is deep meaning in the movements at all, let alone in the Chinese names as opposed to the English translations. This is a martial art; or if it's not really a martial art anymore as it's frequently taught, it still has martial origins. The movements aren't mystical clues a la Dan Brown; they're punches, kicks, throws, blocks, etc. They don't have MEANING, they have PURPOSE. Furthermore, the names for the movements are often misleading, uninformative, or open to interpretation. Chen taiji stylists say "six sealing, four closing"; Yang taiji people say "like sealing, like closing", or shorten the whole thing to "apparently closing". The two phrases sound very similar in Mandarin; they're written with different characters, but the martial artists who originally came up with the names were illiterate, so we don't really know what they had in mind. I'm inclined to think it means six parts sealing, four parts closing, except I don't really understand what the difference is between the two verbs in the first place." - Jerry Larson
I believe that "deep meanings" can be associated with any movement. Philosophers and scholars who practice Taijiquan and Qigong have long been interested in using and connecting Buddhist, Taoist, I Ching, Confucian, Chinese cultural, and Traditional Chinese Medical ideas, theories, practices, and iconography with various internal martial arts and Daoyin mind-body movement arts. Sun Lu Tang, Cheng Man Ching and others helped popularize internal martial arts by making these theoretical, metaphorical, and "mystical" connections. Most people who practice Taijiquan these days know no little or nothing about martial applications, but still greatly enjoy this mind-body art. These days, in the post-firearms era, many persons find the health improving, stress reducing, meditative, spiritual, and mystical aspects of "New Age" Taijiquan more useful, uplifting, and meaningful than thinking about how they might kick someone's butt in a bar fight. We often "think" via associative and metaphorical means, thrive on open interpretations, and cherish imaginative games. We now have a greater need to fight stress, boredom, rigid thinking, literalism, and laziness. Taijiquan can seal us off from these destructive forces.
"The training exercises of Taiji, like those from all the internal martial arts traditions of China, are designed to build gong. What does it mean to built gong? Physically, the accumulation of gong refers to constant improvements in balance, coordination, agility, flexibility, sensitivity, and strength or power. Mentally and spiritually, the accumulation of gong refers to improved awareness and confidence, and constant advancements toward realizing tranquility of heart and mind. These physical, mental and spiritual improvements are the benefits and purpose of practice. The priority of accumulating gong (as opposed to martial technique or trickery) is repeatedly emphasized in many of the most famous sayings from the oral tradition of the Chinese internal martial arts."
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115. Each move in the Chen 18 Form is also found in the Chen Taijiquan Old Frame First Form Laojia Yilu 74 Movements Form, and the most detailed description of the Laojia Yilu is found in Chen Zhenglei's book Chen Style Taijiquan: Sword and Broadsword, 2003, pp. 65-262.
Single Whip (Dan Bian) [Chen Zhenglei and Liming Yue 2005; Chen Zhenglei 2003]
Single Whip (Dan Bian) [Mark Chen]
Single Whip [Jou Tsung Hwa]
Single Whip (Dan Bian) [Sim & Gaffney]
Single Whip (Dan Bian) [Chen Xin]
Single Whip [Zhaohua]
Choisissez Le Fouet
Single Peitsche
Escoja El Azote
单鞭 : Dan Bian
Pull up hidden block (Liao Yin Jie), ShaolinTai Tzu Chang Quan Yi Lu, from military Hong Quan, circa 970 CE.
5e. Head facing W9. Chest facing N12. Left hand facing W9.
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115.
How many minutes will it typically take to perform the entire Chen Taijiquan, Short 18 Form?
"Taijiquan is like a bright mirror -
it reflects our physical and mental weaknesses,
we need to polish it constantly to see our true selves."
"In practicing taijiquan, the requirements on the different parts of the body are: keeping a straight body; keeping the head and neck erect with mindfulness at the tip of the head as if one is lightly lifted by a string from above; relaxing the shoulders and sinking the elbows; relaxing the chest and waist letting them sink down; relaxing the crotch and bending the knees. When these requirements are met, one's inner energy will naturally sink down to the dan tian. Beginners may not be able to master all these important points instantly. However, in their practice they must try to be accurate in terms of direction, angle, position, and the movements of hands and legs for each posture. At this stage, one need not place too much emphasis on the requirements for different parts of the body, appropriate simplications are acceptable. For example, for the head and upper body, it is required that the head and neck be kept erect, chest and waist be relaxed downward, but in the first level of kung fu, it will be sufficient just to ensure that one's head and body are kept naturally upright and not leaning forward or backward, to the left or right. This is just like learning calligraphy, at the beginning, one need only to make sure that the strokes are correct. Therefore, when practicing taijiquan at the beginning, the body and movements may appear to be stiff; or 'externally solid but internally empty'. One may find oneself doing things like: hard hitting, ramming, sudden uplifting and or sudden collapsing of body or trunk. There may be also be broken or over-exerted force or jin. All these faults are common to beginners. If one is persistent enough and practices seriously everyday, one can normally master the forms within half a year. The inner energy, qi, can gradually be induced to move within the trunk and limbs with refinements in one's movements. One may then achieve the stage of being able to use external movements to channel internal energy'. The first level kung fu thus begins with mastering the postures to gradually being able to detect and understand jin or force."
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115.
"The 18 form takes the essential movements of LaoJia YiLu and removes much of the repetition to create a short form that retains the essence of YiLu without requiring as much time to learn or to perform. This is an ideal form for beginners who want to gain the benefits of practicing YiLu in a shorter amount of time. The experienced practitioner will gain the benefits of being able to refine movements directly applicable to YiLu as well as learning a useful form to teach to beginners or to practice when time constraints don't allow you to practice the full form. Learn this form from the person who created it!"
Stepping to Both Sides (Three Steps Forward) (Ao Bu) [Chen Zhenglei and Liming Yue 2005]
Stepping to Both Sides (Ao Bu) [Chen Zhenglei 2003]
Twist Steps (Ao Bu) [Mark Chen]
Side Walk and Twist Step [Jou Tsung Hwa]
Stepping Three Steps (Shan San Bu) [Sim & Gaffney]
Brush Knee and Twist Step (Lou Xi Ao-bu) [Chen Xin 1932, 2007]
Wade Forward and Twist Step on Both Sides [Zhaohua]
Progression Aux Deux Côtés
Treten Zu Beiden Seiten
El Caminar a Ambos Lados
拗步 : Ao Bu
9a. Face
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115. Each move in the Chen 18 Form is also found in the Chen Taijiquan Old Frame First Form Laojia Yilu 74 Movements Form, and the most detailed description of the Laojia Yilu is found in Chen Zhenglei's book Chen Style Taijiquan: Sword and Broadsword, 2003, pp. 65-262.
How many minutes will it typically take to perform the entire Chen Taijiquan, Short 18 Form?
Cover Hands and Strike with Fist [Chen Zhenglei and Liming Yue 2005]
Cover Fist and Punch (Yan Shou Gong Quan) [Chen Zenglei 2003]
Covered Hand Punch (Yan Shou Hong Quan) [Mark Chen]
Hidden Hand Punch [Jou Tsung Hwa]
Hidden Thrust Punch and Whirling Upper Arms (Yan Shou Hong Quan) [Sim & Gaffney]
Screening Hand Strike with Hidden Forearm (Yan Shou Gong Chui) [Chen Xin]
The Fist of Covering Hand and Arm [Zhaohua]
Covered Fist Punch [Mike Garofalo] My Notes on Movement 14
Poinçon Couvert De Poing
Bedeckter Faust-Durchschlag
Sacador Cubierto Del Puño
掩手肱拳 : Yan Shou Hong Quan
10a. Face
A Few Highlights of Chen Taijiquan History
"According to the Li Family Genealogy, the early patriarchs of Li, Chen (Chen Bu), and three other families became sworn brothers on their migration from Shanxi in the fourteenth century. This event took place in the Qianzai Temple of Tang Village in Boai County, which is about 30 miles away from the present Chen Village. By the ninth generation, the Li patriarchs Zhong and Xin, and their inter-marriage cousin Chen Wangting again swore themselves to be brothers like their forefathers, and took the abbot Bogong Wudao as their master at the Taiji Gate of Qianzai Temple. The contents of the papers day that Chen and the Li brothers created taiji yangshen gong, or "the art of Taiji Cultivating Life," and practiced and transmitted wuji yangshen gong, or "the art of Wuji Cultivating Life," shisanshi tongbei gong , or "the Thirteen Postures Boxing." "The art of Wuji Cultivating Life" and "the Thirteen Postures Boxing" had been created by the Qianzai Temple priest Shi Li (614-741), or Li Daozi, according to stone tablets at the temple, who well studied the Three Teachings, Qianjin yifang: "Revised Prescriptions Worth a Thousand Pieces of Gold;" daoyin: "guiding and pulling"; and tunai: "expelling the old breath and drawing the new." It is said that various martial art postures (from nearby Shaolin and other sources, such as the Chang Nai Chou’s Nei Jia Quan, from the neighboring Wen county) were combined with classic Chinese internal health theories of passages of blood, air flow, and energy. This new art eventually became known as Chen family boxing. By the 1700's, Chen Wang Ting's style had developed into the Five Routines of Pao Chuoi and Hong Quan, a 32- and a 108-posture Tai Ji form, and one Duan Da (short strike) form. Over time many of these forms were said to have been lost. By the end of the century, the art had been passed to Chen Chang Xing, 14 th generation, who united and simplified the various routines. It is said by some that Chen Chang Xing re-introduced Nei Jia Quan into his Chen family art via teachings from Wang Zong Yue and Jian Fa. According to an interview (by Yuan Quan Fu) with Li Libing, the present eighteenth generation of Li family, Wang Zong Yue came from Shanxi, and lived in the Tang village as a schoolteacher for five or six years. There, Wang studied martial arts with Li Helin, who was born in 1721, the twelfth generation of the Li Family. (Chen Chang Xing was also the teacher of Yang Lu-chan, originator of Yang Tai Ji Quan. What is very interesting is that the Chen linage, Yang Lu Chan, and Wu Yu Xiang and his brothers, ALL had learned Shaolin Hong Quan in their youth. Many of the ideas and movements seen in Yang style, but not obvious in Chen style, can be found in Hong Quan forms, especially the Xiao Hong Quan form. The concept and movements of Tai Ji Quan’s Push Hands are also found in the Step Forward Push Palms postures in Xiao Hong Quan, along with the Fair Lady Works at Shuttles movement.)"
Chen Wangting, 1600-1680, 9th Generation in Chen Village, Creator of the original Chen Taijiquan corpus of Seven Routines.
He is considered the founder of Chen Style Taijiquan.
Chen Wangting (1600-1680)
Chen Changxing, 1771-1853, 陳長興, 14th Generation in Chen Village, utilized the hand forms of the original Seven Routines of Chen Wangting's Taijiquan and consolidated and rearranged them into the Chen Taijiquan Old Frame (Laojia) First Form (Yi Lu) and Second Form (Er Lu).
Chen Changxing (1771-1853)
Chen Zhenglei, 1949- , 19th generation in the Chen Village, utilized the Chen Taijiquan Old Frame First Form (Laojia Yilu) and created a simplified Chen Taijiquan short form of 18 movements in the 1990's.
The best description of the Chen Taijiquan, Short 18 Form, is found in Chen Zhenglei and Liming Yuei's Tai Chi for Health, 2005, pp. 75-115. Each move in the Chen 18 Form is also found in the Chen Taijiquan Old Frame First Form Laojia Yilu 74 Movements Form, and the most detailed description of the Laojia Yilu is found in Chen Zhenglei's book Chen Style Taijiquan: Sword and Broadsword, 2003, pp. 65-262.
How many minutes will it typically take to perform the entire Chen Taijiquan, Short 18 Form?
Kick with the Left Heel (Zuo Deng Yi Gen) [Chen Zhenglei and Liming Yue 2005]
Kicking with the Left Heel (Zuo Deng Yi Gen) [Chen Zhenglei 2003]
Left Heel Kick (Zuo Deng Yi Gen) [Mark Chen]
Turn Body and Kick [Jou Tsung Hwa]
Kick with the Left Heel (Zuo Deng Gen) [Sim & Gaffney]
Kick with Left Heel [Zhaohua]
左蹬跟 : Zuo Deng Gen
12a. Face
13. Jade Maiden Working Her Loom (Yu Nu Chuan Suo)
Jade Girl Works the Shuttles (Yu Nu Chuan Suo) [Chen Zhenglei and Liming Yue 2005]
Jade Maiden Working Her Loom (Yu Nu Chuan Suo) [Chen Zhenglei 2003]
Jade Maiden Works Shuttles (Yu Nu Chuan Suo) [Mark Chen]
Fair Lady Works at Shuttles [Jou Tsung Hwa]
Jade Girl Works Shuttles (Yu Nu Quan Shou) [Sim & Gaffney]
Fair Lady Works the Shuttles (Yu Nu Chuan Suo) [Chen Xin]
The Jade Girl Works at Shuttles [Zhaohua]
玉女穿梭 : Yu Nu Quan Shou
13a. Face
It might be helpful to consider each posture from the perspective of the "Sixteen Requirements" set forth by Chen Zhaokui (1928-1981) in his book "Entering the Door of Taijiquan" (Sim and Gaffney 2002: 116):
"Chen Zhaokui lists sixteen requirements that must be present throughout each posture:
Eye movement (the direction of the eyes)
The shape of the hands, and how the hand changes as the movement is being performed
Footwork (how to execute changes when stepping)
Shun-chan and ni-chan of the legs
Open and closing of the chest and back
Rising and falling of the buttocks
Dantian rotation (waist and lower abdomen)
Shifting weight (the relationship of substantial and insubstantial)
Beginning and end points, as well as the transition movements of the upper and lower limbs
How much strength to us, and where the strength should be concentrated (i.e., where is the attack point)
Position and direction of posture
The rise and fall of spiral movement (top and bottom coordination)
The change in tempo (alternating slow and fast)
Breathing (coordination of breathing and movement)
Suggestions for Beginning Your Practice of Chen Taijiquan
By Mike Garofalo
If you are fortunate enough to have a qualified instructor teaching you the Chen Taijiquan short 18 form, then just resolve to carefully and diligently learn from that instructor and practice often on your own.
If, like me, you do not have a local Chen Taijiquan instructor to teach you directly, then you can still proceed to learn and practice the basics on your own using instructional DVDs, books, and Internet resources. I live in a rural area that is 130 miles from Sacramento, California, where there are some Chen Taijiquan teachers.
The instructional DVDs and books I have used are listed in the bibliography on this webpage. In particular, I used the following four resources on a daily basis when first learning the basics of this form:
1. Chen Style Tai Chi Essential 18 Postures with Patrick Martin. Instructional DVD, 2 DVDs, 238 minutes. Disk 1, 130 Minutes. Jade Dragon Tai Chi International, Empty Circle Productions, 2008. VSCL. Patrick Martin is a student of Grandmaster Chen Zhenglei, and has been practicing and teaching Chen style Tai Chi for the last 20 years. Detailed instruction for each movement sequence. This would be my first choice for an excellent instructional DVD on the Chen 18 Form.
2. Essence of Traditional Chen Style 18 Posture Short Form. Instructional DVD, 87 Minutes, with teaching by Shifu Jiang Jian-ye. (Note: Some of the angles of the postures in this instructional DVD do not match those of Grandmaster Chen Zhenglei, so one needs to carefully adjust one's practice to the standard set by Grandmaster Chen Zhenglei. However, this instructional DVD is very useful for English learners in the USA.)
3. Tai Chi for Health. By Grandmaster Chen Zhenglei and Master Liming Yue. Textbook for the 18 Form, warm ups, silk reeling, principles.
4. Health Preserving Qigong, Chen-style TaiChi Quan I. Instructional DVD by Grandmaster Chen Zhenglei. 3 instructional DVDs in the Chinese language with English and Chinese subtitles. ISBN: 7883046802. "By Chen Zhenglei. 3 DVDs. A brief introductory section is in Chinese only, but teaching is in Chinese with English and Chinese subtitles. He teaches introductory and foundation exercises as well as an 18 movement form based on Chen Laojia with the difficult moves removed. The teaching is detailed with multiple repetitions and different camera angles." - Wayfarer. VSCL. These instructional DVDs cover the exact same material as found in the book Tai Chi for Health. The English subtitles are adequate for understanding, although the printed translations are a bit ungrammatical and awkward at times; or, I would have preferred a voice over by an English speaker.
Beginning students need to keep in mind that Grandmaster Chen Zhenglei recommends in his text book Tai Chi for Health a program of study and practice including:
1. Warm up exercises. He provides an interesting gentle warm up routine, or you can practice a variety of qigong routines, e.g., Eight Section Brocade, Five Animal Frolics, etc.
2. Standing or seated meditation. The subject of quiet sitting, post standing, and meditation is quite complex. It is one of the cornerstones of Buddhist and Daoist practices.
3. Silk Reeling exercises. These exercises involve twisting, turning, circling, twining, reeling, winding movements - both externally and internally.
4. Practicing the Chen Tai Chi Short 18 Movement Routine.
Learning and practicing with a group can always be fun and beneficial. A dedicated Taijiquan practice group does not always need a "leader" to succeed in helping you learn and practice.
I always recommend learning from the Master Teachers of Chen Taijiquan by READING their books and using their instructional DVDs.
Keep looking for Chen Taijiquan workshops, seminars, and camps that you can attend. Maybe we will meet at one of these events in 2016 in the Western USA.
My very best wishes to you for much success in your study and practice of the Chen Taijiquan Short 18 Form.
May we all enjoy good health, peace and prosperity in 2016,
1. Get stronger in your legs and waist. I recommend walking for 1.5 hours four days a week at a brisk pace to condition the legs and waist. Taijiquan requires you to stand and move for 60 to 90 minutes during a typical Taijiquan practice session or class. "Tai Chi" (Taijiquan) could also be called "Thigh Chi" because of the demands it makes on the legs and waist. You need some cardio-vascular (aerobic) training, like long walks, to condition the heart and lungs and legs to better prepare for the demands of Taijiquan training. Most Taijiquan Masters recommend practicing standing postures (Ma Bu, Trinity, Zhang Zhuang) to improve concentration. self-discipline, and leg strength. Standing still and holding some part of a numbered Chen Taijiquan posture, e.g., some part of Lazily Tying the Coat; keeping perfectly still, not moving, holding an isometric posture for 45 seconds, static discipline ... will indeed strengthen your legs, hips and waist.
2. Practice, Learn, Practice, Learn, Practice, Learn, Practice, Learn .... The daily practice of the Taijiquan Forms and Sets is required for "success" (i.e., achievement, skill, adeptness, facility, superior performance, excellence, advancement, fluency, etc.) in Taijiquan training. You must challenge yourself to learn more each month. Hard work and dedication (Kung Fu) are necessary for integrating the practice of Taijiquan in your life.
3. Listen, observe, imitate, and learn from your Taijiquan teachers. Use the many fine instructional DVDs now available to learn more about the Taijiquan forms you are practicing. Read books and magazine articles and web pages, and study UTube demonstrations, to learn more about the Taijiquan forms you are practicing. Learn more about the history and styles of Taijiquan. If you are among the few persons fortunate enough to learn directly from a Taijiquan master or grandmaster, then treasure this unique learning opportunity, and advance accordingly under their tutelage. Give respect to teachers who have earned and deserve respect. Be humble and open-minded so as to properly absorb new information, ideas, and techniques. Don't be overly judgmental of others, but don't be a fawning fool or credulous.
4. Taijiquan has "Principles" that should be embodied and exemplified in your mind-body practice of this ancient Chinese art. Some time must be spent learning these key ideas, concepts and principles so as to integrate them into your practice. For examples, concepts like relaxed, sinking, centering, weighted, balanced, energized, focused, intentions, opponent, forms, styles, heart-mind, spirit, etc., must be learned. Some understanding and appreciation for the Taoist outlook is valuable and useful for advancement in Taijiquan.
5. Find the Taijiquan style suitable to your physique, age, temperament, attitude, limitations, and physical condition. Select an intensity of practice suitable to your energy level for the day or week, and any physical limitations of a temporary or permanent nature. Be flexible, explore, adapt, and experiment to find appropriate solutions to your specific individual circumstances. Cultivate good self-awareness and realistic views of your personal skill sets. Avoid too many comparisons with other more advanced Taijiquan players.
6. Be detailed orientated. Be precise in your movements, postures, and sequences. Appreciate the beauty and function of the movements in the tradition of Taijiquan that you practice. Learn the sequence and names (English and Chinese) for all the parts and postures of the Taijiquan forms you are studying.
7. Fight against your real opponents: inactivity, laziness, inflexibility, weakness, inertia, fear, worry, depression, confusion, and sloth. You are training to become stronger, more agile, more balanced, more enlightened, more conditioned. You serious efforts in your Taijiquan training will help to ward of disease, improve your immunity, strengthen you muscles, improve your cardio-vascular functioning, ameliorate existing health problems, brighten your attitude, uplift your spirits, calm your emotions, and boost your confidence. Taijiquan is a self-defense system against poor health habits and sloppy living. Your final opponents are illness and dying. Fight on, brothers and sisters!!
8. Be patient. Think and act in terms of months, seasons, and years. Persevere through the inevitable stale, boring, plateau periods when progress seems stuck. Consistent practice cultivates will power. Don't give up. Have confidence that your self-discipline will bear fruit in due season, and create the seeds leading to a new and rewarding self-appreciation and self-respect.
9. Accept the fact that you will make mistakes, mistakenly concieve, stumble, incorrectly apply, and lack depth of understanding. You will get to correct, change, and modify how you have learned (incorrectly) to habitually move. You will need to relearn movements. Make the effort and train.
"The space, the distance between the incorrect and correct execution of the movements, is what we call ‘temporary mistakes,’ mistakes that occur midway, obstacles so to speak. These mistakes, these obstacles on the trail are part of the normal course of learning Taijiquan; they belong to it and are part of the way of learning the Gong, that is: the artistry.” - Chen Xiaowang interview, Chen by Jan Silberstorff, p. 270.
What characteristics do we need to make a success of our Taijiquan training?
By Chen Ziqiang.
Thanks to Randy Chakerian from Corvallis, Oregon, for sending me (6/18/2014) information about this short article by Chen Ziqiang. "The following article by Chen Ziqiang was translated by Davidine Sim for the Chenjiagou Taijiquan GB website, and after reading it I (David Gaffney) thought that some of you guys would enjoy it:
What you need to know for your Taijiquan practice?
1.Respect your teacher. Place strict demand on yourself. Not respecting your teacher may not present a problem on the surface, but in actual fact you have not realised the true essence of martial arts principle. If the character is not upright, attempts to take short cuts, harbouring unnatural thoughts - will inevitably not attain the true essence of Taijiquan's philosophy and martial art.
2. Do not be arrogant and egotistical. It is easy to attract trouble and disputes when a person is arrogant and egotistical. Do not be arrogant with your skill, and do not be conceited in your speech. Be calm and harmonious in your dealings. One who is arrogant and conceited is bound to run aground in mid-course.
3. Do not be prideful and self-satisfied when learning Taijiquan, as "an army puffed up with pride is bound to lose". The proverb says: "Beyond the heaven there's another heaven; besides this man there's another man". A humble man who is worthy of being taught, the venerable elder empties his treasure trove to transmit.
4.When you learn Taijiquan you should learn with concentrated attention. Every posture must be practised and studied repeatedly. Thinking must be natural and rational. Movements must be continuous and unbroken. If they are not continuous the energy flow will not be smooth and in order, and it would be impossible to utilise your primary dantian energy at will.
5.You must understand the way and principle of Taijiquan. If you don't understand the way, you will not understand how to learn. Ultimately you will not be able to experience the wondrous essence of the art.
6.You must be conscientious during practice. Understand the changes within movements. Train with method; the method must be compatible with your body and understanding. Train systematically; work with your concept, in order to enable your physical movements to change and alter to fit in and harmonise with your intellectual understanding. From the first posture to the last, if you are familiar and are able to remember the principle of every direction, angle, posture and its transition, only then can you claim to have grasped a form (taolu). This is known as "Zhao Shu" or "Familiarity with the Form".
7.During practice pay attention to the functions of the movements. Every movement has a different function but at the same time movements are mutually changeable, and supplement and balance each other. It can therefore be said that the function of every movement in a form from the beginning to the end is elastic, changeable and linked. Only in this way the power of every movement is expressed perfectly in the appropriate place. This is known as "Dong Jin" or "Understanding Energy".
8.There must be intention during practice. Because every move expresses its function and thought process. A common saying states: "During training act as if there's an opponent. In combat act as if there's no opponent". When you reach a stage where you don't need to pause to ponder either in practice or in actual usage, when you're able to spontaneously use your every move and posture to deal with external changes. This is the instinctive manifestation of "xin" and "yi" (mind and intent). It is known as "Shen Ming" or "Divine Realisation".
9.Fear neither hardship nor fatigue; make unremitting efforts; in order to reach your full potential. You must have patience, perseverance, and a calm harmonious heart in order to arrive at the final level of "Divine Realisation".
- Chen Ziqiang, "What characteristics do we need to make a success of our Taijiquan training?"
These two short Chen Taijiquan Forms were created by Grandmaster Zhu Tian Cai in 1990's. One 13 Frame is based on the traditional Old Frame, 1st Form, Laojia Yilu, and is called the "Old Frame 13." The second 13 Frame is based the New Frame of Chen Fa Ke, and is called the "New Frame 13."
For a fairly complete list of Chen Taijiquan DVDs by Grandmaster Zhu Tian Cai, look at the sales catalog of Pumb Publications: Zhu Tian Cai.
Zhu Tian Cai is one of the "Four Tigers" of the Chen Taiji style. The others include Chen Xiao Wong, Wong Xi An and Chen Zhen Lei. Zhu is counted as an 19th inheritor of the Chen style. He has taught many students, such as Fu Chang Hui. Born in Chenjiagou, he started training with Chen Zhao Pi and Chen Zhao Kui when he was very young. His more than fifty years involvement with Taiji has resulted in books, VCDS and also specific teaching methods. He has garnered many official credentials and acknowledgements.
Does anyone have a list of the movements in these two forms? Send Mike an Email.
This short Chen Taijiquan Form was created by Grandmaster Chen Zhenglei in the 1990's.
Chen Taijiquan 18 Movements Routine: Bibliography, Resources, Lists, Movement Names, Lessons, Notes, Links. Prepared by Mike Garofalo. The focus of this webpage was on the 18 Movement Chen Taijiquan Routine (Form) created by Grandmaster Chen Zhenglei.
This short Chen Taijiquan Form was created by Grandmaster Chen Xiao Wang in 1995.
Chen Taijiquan 19 Form. Instructional DVD by Sifu Ken Gullette. NTSC format, color, 2 hours and 34 minutes. Internal Fighting Arts, L.L.C., Newly revised and expanded, 2017. Amazon. English language narration with excellent audio track. Very good video quality. The form is demonstrated in its entirety from both front and back views. Sifu Gullette provides detailed instructions for each movement and some coaching of a student. His descriptions are clear, accurate, and very informative. VSCL. This is the instructional DVD that I study each day, and therefore, my standard or model or exemplar for this Chen 19 Form.
Chen Taijiquan 19 Form: A Detailed Step-by-Step Reference for the Short Beginner's Form of Chen Tai Chi. EBook by Sifu Ken Gullette. Internal Fighting Arts, 2013, 250 pages, more than 200 photographs. Promotional review of EBook. "With more than 200 photographs and detailed instruction on body mechanics, this book is unlike any Taiji instructional book you've ever seen. It provides a detailed, step-by-step, frame-by-frame reference for the short beginner's form of Chen Tai Chi. A lot of books show a movement, then the next movement, but sometimes, books do not show specifically how to get from one movement to the next. In this book, Ken Gullette shows all the details. The Chen 19 Form takes about 5 minutes to perform. It was designed in 1995 by Grandmaster Chen Xiaowang, a direct descendant of Tai Chi's creator, Chen Wangting. Grandmaster Chen designed the 19 Form after being asked by students around the world for a shorter form than the 75-movement Laojia Yilu. He based the 19 Form primarily on the longer form. Ken Gullette learned the Chen 19 Form beginning in 1998 from his teachers, Jim and Angela Criscimagna of Rockford, Illinois, and from their teacher, Grandmaster Chen Xiaowang, who visited Rockford to teach Chen Taiji workshops. This is the first in a two-part series of e-books. The second volume will teach self-defense applications of the movements in the Chen 19 Form. In this book, Ken shows the movements and reminds you of what is happening inside, including the ground path, spiraling, whole-body movement, peng jin, Dan T'ien rotation, and opening/closing the kua. The book is a companion and reference for Ken's Chen 19 Form DVD, but the book was designed to stand alone as an instructional tool. Ken began studying martial arts in 1973 at the age of 20, inspired by Bruce Lee and the Kung-Fu TV show. It became a way of life. He is a tournament champion, winning trophies from 1974 to 2013, including two National Titles at the 1990 AAU Kung Fu National Championships, and numerous tournament wins for forms, weapons, and sparring. Ken began teaching in 1997 and still teaches a small group of students in the Quad Cities (Iowa and Illinois) plus his membership website has members around the world, and he teaches through DVDs and ebooks. Ken is a teacher and a student, always working to get better and passing on what he learns to those who are not as far along the path of internal kung-fu." - Amazon Purchase EBook from Amazon for $4.99. VSCL.
Chen Taiji Self-Defense, Fighting Applications of the Chen Family Tai Chi 19 Form. By Sifu Ken Gullette. Kindle E Book, 2013. 202 pages.
Chen Taijiquan 19 Short Form A PDF file that includes detailed descriptions of each movement, 12 pages, 2011. From Madison Chen Style Taijiquan Studio.
Tutorial on the Chen 19 Form by Grandmaster Chen Xiao Wang. UTube, 65 minutes, color. Chinese music plays in the background throughout. Chinese voice narration with English language subtitles. Poor visual video quality - a bootleg copy of his instructional DVD.
There are many demonstrations of this Chen 19 Form on UTube. Unfortunately, all performances by Grandmaster Chen Xiao Wang have very poor quality video.
The time required to do a complete performance of this form ranges from 3:45 to 4:15 minutes.
Mike Garofalo began learning this Taijiquan routine from Sifu David Fetyko in Vancouver, Washington, in November of 2017. Some of my thoughts and experiences regarding this Chen Taijiquan form are in my blog.
First Section (Move to West)
1. Face North, Begin the Form, Starting Form, Preparatory Stance (Yu Bei Shi)
2. Buddha's Warrior Attendent Steps Forward from the Temple (Jin Gang Chu Miao)
3. Lazily Tie Coat, Holding the Coat at the Waist (Lan Zha Yi)
4. Step Up and Walk Obliquely, Step Forward with Diagonal Parry, Single Whip (Shang Bu Xie Xing)
5. Step Forward Three Steps (Shang San Bu)
6. Cover Hand Punch, Left; Hidden Punch with Left Fist (Zou Yan Shou Hong Quan)
8. Whirling Upper Arms; Stepping Backward with Whirling Arms (Dao Juan Gong)
9. Flashing the Back; Flash Turn to the Back (Shan Tong Bei)
10. Cover Hand Punch, Right; Hidden Punch with Right Fist (You Yan Shou Gong Quan)
11. Six Sealings, Four Closing (Liu Feng Si Bi)
Third Section (Move to West)
12. Cloud Hands; Moving Hands (Yun Shou)
13. High Pat on the Horse; Patting High on a Horse (Gao Tan Ma)
14. Right Heel Kick (You Deng Yi Gen)
15. Left Heel Kick (Zou Deng Yi Gen)
Fourth Section (West to East)
16. Parting the Wild Horse's Mane (Ye Ma Fen Zong)
17. Jade Maiden Works Shuttles (Yu Nu Chuan Suo)
18. Hammer Fist, Buddha's Warrior Attendant Pounds Mortar (Jin Gang Dao Zhui)
19. Close the Form [Face North] (Shou Shi)
"The Chen 19 Form was created by Grandmaster Chen Xiao Wang in 1995 in response to demand from students around the world for a short routine suitable for beginners. The form is composed of 19 movements (and so its name) , divided into four sections. The form is easy for novice to learn, yet offers the experienced practitioner room to express and develop the basic principles, energies and techniques of the style. The form is a combination of postures from the three traditional Chen style taijiquan routines: Lao Jia (Old Frame), Xin Jia (New Frame), and the Xiao Jia (Small Frame). It contains several postures from the Xin Jia style, including Shang Bu Xie Xing, Dao Juan Hong, and Yeh Ma Fen Zhong. These postures are fairly simple, and avoid the complex coils that are the signature of the style. Also included are postures from the Xiao Jia style, including Shuang Tui Shou, Shan Tong Bei, and Liu Feng Si Bi. The remainder of the form (about 2/3) is from the Lao Jia Yi Lu routine."
"This form was developed by Chen Xiao Wang, 19th generation grandmaster of Chen Style Taijiquan. It serves as a good introduction to important moves in the primary Chen form, lao jia yi lu. It is an easy form to begin utilizing Chen Xiao Wang's reeling silk principles. It is also very well balanced with right-side/left side moves. Postures of this form are derived from Chen “first set” forms as listed below: New Frame First set (Xin Jia Yi Lu): Step up walk obliquely (Shang bu xie xing), Whirling upper arms (Dao juan hong), Part wild horse’s mane (Yeh ma fen zhong). Small Frame First set (Xiao Jia Yi Lu): Push with both hands (Shuang tui shou), Flashing the back (Shan tong bei), and Six sealing four closing (Liu feng si bi). Old Frame First Set (Lao Jia Yi Lu) – Remainder of moves. The form is composed of four sections that run back and forth on a straight line, with each section primarily running in one direction. Assuming that we start facing North,
1st section – East to West; 2nd section – West to East; 3rd section – East to West; 4th section – West to East."
"In the Hun Yuan Tai Chi form, each movement flows into the next in an endless circle of energy. The first stage of learning involves remembering the individual movements which are all based on the following Tai Chi principles:
1. Keep the spine straight and relaxed - not tense.
2. Bend your knees to enable weight transfer.
3. Let your weight sink down to the soles of the feet - not held in the upper body or the thighs. Develop natural weight transfer – from ground to ground.
4. Legs are the foundation. Each movement starts from the legs, to the waist (which also enables the spine to rotate) and then to the arms. The waist controls the upper body.
Avoid leaning with the upper body.
5. Distinguish between empty and solid. Control your centre of gravity. Step out empty with no weight, so that you may be able to retrieve your step if necessary.
6. Be aware of relaxing the shoulders.
7. Use minimum amount of strength to move the body. Anything more is tension. Relax, relax, relax.
8. Coordinate the lower and the upper body.
9. Distinguish between open and close within the movement. Feel your back and chest. Avoid leaning.
10. Use your mind, that is, your intention, to lead the movement."
This shorter Chen Taijiquan 36 Movements Form was created in the 1980's by Professor Kan Gui Xiang and Professor Tian Xiuchen, teachers at the Beijing Institute of Physical Education, China. It is based on movements from First Form Routine, Laojia Yilu, of the Old Form of Chen Style Taijiquan.
Chen Style Taijiquan: The 36 forms. By Professor Kan Gui Xiang and Dr. Paul Lam. Sydney, Australia, East Action Publishing, 1992. 189 pages. Photographs by John Tourtas. ISBN: 0646069934. VSCL. Professor Kan Gui Xing was an Associate Professor of Physical Science at the Beijing Institute of Physical Science for 36 years and retired in 2000. She was born in 1940. This excellent book, with an accompanying DVD or videotape, that can be used by beginners to learn this fine modern simplified version of the Chen family Taijiquan. Refer to the supplementary DVD by Dr. Paul Lam listed below.
Tai Chi - Chen Style 36 Forms. By Dr. Paul Lam. Instructional DVD, NTSC Format. Tai Chi Productions, 1993. 100 minutes. ISBN: 978-0975200377. The DVD/videotape is titled "Tai Chi Chen Style 36 Forms" by Dr. Paul Lam. It includes step-by-step instructions by Dr. Lam for one of the world's best known Chen style short forms. The DVD/videotape includes a demonstration by the creator, Professor Kan. Produced in Narwee, Australia, by East Action Video in 1993. Formerly in VHS videotape format. VSCL.
Chen Style T'ai Chi Ch'uan: Thirty Six and Fifty-Six Movements. By Shing Yenling (Xing Yan-ling). Translated by Mei Xuexiong. Tokyo, Japan, 1993. 173 pages. Good table of contents. Chinese Martial Arts Series 3. ISBN: 0870409093. Excellent black and white photographs illustrate each movement in detail. The accompanying descriptive text is very informative. A little philosophy, history and techniques of Chen T'ai Chi Ch'uan are included. VSCL.
Chen Taijiquan 36 Movements
1. Opening Form; Begin the Form (Yu Bei Shi)
2. Buddha's Warrior Attendant Pounds with a Pestle and Mortar - Right (Jin Gang Chu Miao)
3. Clasp and Tie the Coat (Lan Zha Yi)
4. White Crane Spreads Its Wings
5. Walk Obliquely and Twist Step
6. Lift and Retract
7. Wade Forward
8. Cover Hand and Thrust Fist
9. Push with Both Hands
10. Fist Under Elbow
11. Step Back and Roll Arms
12. Step Back and Press Elbow
13. Part the Wild Horse's Man - Right and Left
14. Golden Cock Stands on a Single Leg - Left and Right
15. Six Sealings and Four Closings - Right (Liu Feng Si Bi)
16. Single Whip - Left
17. Wave Hands Like Clouds
18. High Pat on the Horse
19. Rub Instep - Right and Left
20. Kick with Right Foot
21. Punch with Body Draped Over - Right and Left
22. Lean with Back Twisted
23. Blue Dragon Goes Out of Water
24. White Ape Presents Fruit
25. Six Sealings and Four Closings - Left (Liu Feng Si Bi)
26. Single Whip - Right
27. Double Stamps with Feet
28. Jade Girl Works at Shuttles (Yu Nu Chuan Suo)
29. Beast's Head Pose
30. Dragon on the Ground
31. Step Forward with Seven Stars (Shan Du Qi Xing)
32. Step Back and Mount the Tiger
33. Turn Round and Swing Lotus
34. The Head-on Cannon
35. Buddha's Warrior Attendant Pounds with a Pestle and Mortar - Left (Jin Gang Chu Miao)
36. Closing Form (Shou Shi)
This shorter Chen Taijiquan 38 Movements Form was created by Grandmaster Chen Xiaowang in the 1995. It combined movements from the Laojia Yilu and the New Frame Xin Jia.
Chen Taijiquan 38 Form. Instructional DVD from Master Ren Guangyi. Instructional DVD, 2 Disc Set, NTSC. 120 minutes. 2007.
Chen Taijiquan 38 Form. Instructional DVD by Sifu Ken Gullette. 2 Disc Set, NTSC, 240 minutes.
1. Preparing the Form (Yu Bei Shi)
2. Buddha's Warrior Attendant Pounds Mortar (Jin Gang Dao Dui)
3. The White Crane Spreads Its Wings (Bai He Liang Chi)
4. Stepping Forward Three Steps (Shang San Bu)
5. Walking Obliquely (Xie Xing)
6. Brush Knee (Lou Xi)
7. Wade Forward Twist Step on Both Sides (Qian Tang Ao Bu)
8. The Fist of Covering Hand and Arm (Yang Shou Hong Quan)
9. The Punch of Draping Over Body (Pie Shen Quan)
10. Push with Both Hands (Shuang Tui Shou)
11. Change Palms Three Times (San Huan Zhang)
12. Fist Under Elbow (Zhou Di Chuan)
13. Step Back and Whirl Arms on Both Sides (Dao Juan Hong)
14. Step Back and Press Elbow (Tui Bu Ya Zhou)
15. Beast Head Pose (Bai She Tu Xin)
16. Flash the Back (Shan Tong Bei)
17. Wade Forward and Twist Step on Both Sides (Qian Tang Ao Bu)
18. Green Dragon Comes Out of Water (Qing Long Chu Shi)
19. Punch of Hitting the Ground (Ji Di Chui)
20 Double Raise Foot (Ti Er Qi)
21. The Fist of Protecting Heart (Hu Xin Quan)
22. Forward Trick (Qian Zhao)
23. Backward Trick (Hou Zhao)
24. Kick with Right Heel (You Deng Yi Gen)
25. Kick with Left Heel (Zuo Deng Yi Gen)
26. Jade Girl Works the Shuttles (Yu Nu Chuan Shuo)
27. Lazy About Tying the Coat (Lan Zha Yi)
28. Six Sealing and Four Closings (Liu Feng Si Bi)
29. Single Whip (Dan Bian)
30. Dragon on the Ground (Que Di Long)
31. Step Forward with Seven Stars (Shan Du Qi Xing)
32. Small Catching and Hitting (Xiao Qin Da)
33. Wave Hands Like Clouds (Yun Shou)
34. High Pat on Horse (Gao Tan Ma)
35. Double Wave Lotus (Shuang Bai Lian)
36. The Cannon Right Overhead (Dan Tou Pao)
37. Buddha's Warrior Attendant Pounds the Mortar (Jin Gang Dao Dui)
"The Competition Routine of Chen Style Taijiquan was brought into being by the Chinese Institute of Martial Arts in 1989 when a group of experts in taijiquan were assembled to compose and verify compulsory competition routines including the traditional set of Chen, Yang, Wu and Sun Styles and Taiji-swordplay, so that athletes can compete under the same conditions. The demands set up by the organizers include three main points. First, the style, the features and the technical essentials of the traditional routines should be preserved; second, the routines should be composed in accordance with modern sports science, especially human physiology, so that they can help to promote the all-round development of people in both mind and body; and third, the routines should possess a fairly high degree of difficulty and conform to competition rules, impelling people to enhance the technical level constantly."
- Shing Yenling, Chen Style T'ai Chi Ch'uan, p. 10
Chen Style T'ai Chi Ch'uan: Thirty Six and Fifty-Six Movements. By Shing Yenling (Xing Yan-ling). Translated by Mei Xuexiong. Tokyo, Japan, 1993. 173 pages. Good table of contents. Chinese Martial Arts Series 3. ISBN: 0870409093. Excellent black and white photographs illustrate each movement in detail. The accompanying descriptive text is very informative. A little philosophy, history and techniques of Chen T'ai Chi Ch'uan are included. VSCL.
1. Commencing (Yu Bei Shi)
2. Buddha's Warrior Attendant Pounds with a Pestle and Mortar - Right (Jin Gang Chu Miao)
3. Tuck in Robes, Lazily Tying the Coat; Clasp and Tie the Coat (Lan Zha Yi)
4. Six Sealings and Four Closings - Right (Liu Feng Si Bi)
5. Single Whip - Left
6. Parry and Strike to the Sides; Deflect, Parry and Punch
7. Fists Protecting the Heart; Heart Protecting Punch
8. White Crane Spreads It's Wings
9. Walk Obliquely and Twist Step
10. Lift Knee, Push and Press Palms; Lift and Retract
11. Wade Forward and Twist Step
12. Cover Hands and Strike Down with Arm; Cover Hand and Thrust Fist - Right
13. Punch with Body Draped Over; Parry and Punch
14. Lean with Back Twisted; Lean and Split
15. Blue Dragon Goes Out of Water; Black Dragon Rises from the Water
16. Slice with Hand; Turn and Slice with Palm
17. Turn Flowers Out and Wave Sleeves; Turn and Press with Palms
18. Turn Flowers Out from Sea Bottom; Turn Flowers Out of the Bottom of the Sea
19. Cover Hand and Thrust Fits - Left; Cover Hands and Punch with Left Fist
20. Six Sealings and Four Closings - Left (Liu Feng Si Bi)
21. Single Whip Right
22. Wave Hands Like Clouds Right
23. Wave Hands Like Clouds Left
24. High Pat on Horse; Pat High on the Horse
25. Bombardments in Series - Right; Combined Cannons to Right
26. Bombardments in Series - Left; Combined Cannons to Left
27. Flash the Back; Deflect Through the Back
28. Punch Toward the Crotch; Punch Groin
29. White Ape Presents the Fruit
30. Push with Both Hands
31. Mid-level Skill; Middle Winding
32. The Former Trick; Forward Trick
33. The Latter Trick; Backward Trick
34. Part the Wild Horse's Mane to Right
35. Part the Wild Horse's Mane to Left
36. Swing Lotus and Drop into Splits; Lotus Kick and Drop into the Splits
37. Golden Rooster Stands on One Leg (Left and Right)
38. Step Back and Roll Arms; Step Back and Whirl Arms
39. Step Back and Press Elbow
40. Rub Instep; Slap Foot
41. Kick Sideward with Right Foot; Kick with Outer Edge of the Foot
42. Turn Flowers Out from Sea Bottom; Turn Flower Out from the Bottom of the Sea
43. Punch Toward the Ground; Punch Ground with Fist
44. Turnover and Jump Slap Kick; Turn Body and Front Jump Kick
45. Double Stamps with Feet; Stamp with Both Feet
46. Kick with Right Heel
47. Jade Girl Works at Shuttles; Fair Lady Works at the Shuttle (Yu Nu Chuan Suo)
48. Smooth Elbow Butt; Smooth Elbowing
49. Wrap Firecrackers
50. Dragon on the Ground; Dragon Dives to the Ground
51. Step Forward with Seven Stars (Shan Du Qi Xing)
52. Step Back to Ride the Tiger
53. Turn Around and Swing Lotus; Turn Body and Lotus Kick
54. The Head-on Cannon; Cannon Over Head
55. Buddha's Warrior Attendant Pounds with Mortar and Pestle (Jin Gang Chu Miao)
56. Closing the Form (Shou Shi)
Chen Taijiquan 74 Movements Routine
Old Frame, First Form, Laojia Yilu, Chen Taijiquan Long Form
Chen Changxing (1771-1853) created the Chen Taijiquan Laojia Yilu around 1830 using the many older Chen Taijiquan routines created by Chen Wangting (1580–1660).
All serious Chen Taijiuqan players learn this form and practice it every day. This is the essential and primary routine!
Old Frame, First Form, Laojia Yilu, Chen Taijiquan Long Form A very comprehensive collection of resources (books, DVDs, articles, links, VHS) about Laojia Yilu, quotations and insights, list of 74 movements with variant namings, notes. An extensive bibliography for students of the form. Updated on a regular basis. Research by Mike Garofalo.
The nice, detailed, and clear line drawings of a person performing the Chen Taijiquan, Old Frame, First Form (Chen Taijiquan Laojia Yilu) were found in Chinese books written by Chen Sin and Shen Chia-Jen. Jou Tsung Hwa reproduced the illustrations in his 1980 English language classic "The Tao of Tai-Chi Chuan: Way to Rejuvenation." Master Jou says "The pictures of the first Lu depict Chen Fu-Ku's son, Chen Chai-Kuei. These diagrams are reproduced from the most authentic, original sources available, those written by Chen Sin and Shen Chia-Jen." (Jou 1980, p.13) The reproduced line drawings were organized with around 30 drawings on a page, and numbered to correspond to Master Jou's list of the 83 named movements of the First Form (Yilu). These black and white illustrations are widely available on the Internet. It should be noted that these illustrations do not correspond exactly to how the Chen Taijiquan Short 18 Form is actually done.
Using the drawings published by Chen Sin and Shen Chia-Jen, I have organized 4-8 of these line drawings into a graphic for each individual named movement sequence where possible. Each drawing is numbered consecutively within each named movement pattern to facilitate a more detailed commentary. I reduced the size of the graphic, and made the graphic transparent.
Another source for detailed line drawings of a version of the Old Frame First Form (Laojia Yilu) can be found in "The Complete Book of Tai Chi Chuan" by (Wong 1996). The original Yilu consisted of 83 movements or patterns (Jou 1980); and Master Wong uses a simplified version of 54 movements; while Maste Cehn Zhenglei says the form has 74 movements.
The best photographic study of the Laojia Yilu has been published in the instructional DVD featuring Master Ren Guang Yi. Chen Taijiquan: Lao Jia Yi Lu and Straight Sword. Demonstration and instruction by Master Ren GuangYi. Music and narration by Lou Reed. "Captured in high-definition (HD) in New York's Central Park, each form is demonstrated angles. Each form is also shown in FlipperVision, a slideshow comprised of nearly 2,000 photos by famed photographer Martin von Hasselberg, so you may carefully study each of Master Ren's postures in detail." A YMAA production. 90 minutes, color. ISBN: :1594390819. Instructional DVD. 2006. Ren GuangYi's Website.
Chen Style T'ai Chi Ch'uan Taijiquan Hand Form, Old Frame First Form, Chenjiagou Laojia Yilu
A Note to Readers:
The Cloud Hands Taijiquan webpages have been online continuously since 2001. In 2009, for example, over 1,350,000 webpages (excluding graphics), webpage views, were served to readers around the world from six websites: Cloud Hands Taijiquan, Valley Spirit Qigong, Ways of Walking, Taoism, Virtues, and Yoga. Since 2005, I have also provided information about Body-Mind Arts, Philosophy, and the Eight Ways at my Cloud Hands Blog. Since these hypertext notebooks have been freely available on stable and well established websites, they have provided readers with a good and secure starting point for their online research into topics like Nei Gong, Chi Kung, Taijiquan, Philosophy, Walking, The Tao Te Ching, Daoism, Inner and Outer Work and Play, Meditation, and Yoga. The Cloud Hands websites are funded entirely by Green Way Research, with volunteer efforts by Michael P. Garofalo.
As I write in 2018, I have been providing hypertext notebooks on these subjects for over 17 years, and easily over 22 million webpage views have been served to people around the world.
Unfortunately, as everyone knows, many other websites and webpages, documents, photographs, and videos appear and then disappear from the Internet scene. Authors do not pay to keep up their web hosting services, loose a "free hosting" option, change filenames, recode away from HTML, move to a new information distribution software platform like Drupal or another database application, or decide to remove the webpages for various reasons. Consequently, links to some good webpages or videos become invalid and the files are no longer found on the Internet. You may find a some of these "dead links" to nonexistent webpages or videos cited in my hypertext documents. Unfortunately, there are few ways to to avoid this troublesome situation. For these reasons, it is important to have a tactic planned for saving files. When you do find a good and useful webpage or file, be sure to save the webpage or file to a folder on your hard drive, or server, or Cloud memory. I've used AskSam, Microsoft OneNote, and Cloud Server services for organized file saving.
In most of my hypertext notebooks, books cited in my bibliography on a subject are all arranged in title order. Links to a WWW Internet webpage, website, resource, or service are all arranged in title order. Links to books, documents, or online video files are arranged in title order. Links to books or merchandise are typically through Amazon.Com. An overall index to my hypertext notebooks is available.
I welcome your suggestions for how to improve this webpage. Your comments, ideas, contributions, and constructive criticism are encouraged. Send your suggestions to my email box.
Original article and pictures take www.egreenway.com site
