Tai Chi Walk, Tai Chi Posture, Alignment everydaytaichi lucy chun Honolulu, Hawaii
for more tai chi lessons, go to: everydaytaichi.org
everydaytaichi lucy & ken teach Yang style tai chi in Honolulu, Hawaii at Kilauea District Park. for more class information go to our webpage "everydaytaichi4U" once on our website at everydaytaichi.org
Original article and pictures take s.ytimg.com site
Tai Chi Walking is excellent to improve balance and gain leg strength. This video is for beginner level. Practice slowly and feel the weight shift between legs. For more Tai Chi Videos visit Tai Chi Rejuvenation @ http://www.Facebook.com/TaiChiRejuven...
Original article and pictures take s.ytimg.com site
The history of tai chi is expansive, and you won’t find it detailed in its entirety here. That’s what Wikipedia is for. But what you will find here is a parallel between the values of tai chi and Steel MBS.
A tai chi workout consists of many aspects you would find in a yoga practice. There’s controlled breathing and movements, both of which promote a centeredness that should be harnessed—an awareness of only the current moment. It’s beautiful and freeing to be able to lose your consciousness in a form of meditation that incorporates determined movement.
I’ve experimented with many exercises other than yoga and tai chi; most have been inadequate in my opinion, but there is something special about Steel MBS (one of the reasons I decided to blog for them). It has to be the sword—it’s one of the only differences that separates Steel MBS from those other workouts that attempt to achieve a level of movement-driven meditation.
A tai chi workout incorporates rounded flowing movements; movements that can be done in the same manner with a sword, adding not only an increased level of intensity, but also allowing your consciousness to be channeled through an object. The sword allows those who struggle to achieve a meditative state to more easily achieve inner calmness.
This all sounds like existential bull, but truthfully, once you start practicing, the sword takes on a presence of it’s own–like a workout partner, but one with immense power.
Original article and pictures take steelmbs.com site
Martin Neumann (student of Master Fernando Chédel, the lineage holder of Ma Tsun Kuen Tai Chi Chuan, www.matsunkuen.com) and Giles Rosbander give an insight into their practice and teaching of Tui Shou.
This is not a 'self-defence' video. It shows some of our training and teaching in the tuishou/pushing- hands segment of Tai Chi Chuan, ranging from basic structures and skills through fixed patterns and onward to free play and tuishou-based applications.
This is just 'one slice of the Tai Chi Chuan cake', although in our opinion one that is relevant and useful both for solo practice (basics, forms) and for fighting and awareness skills.
In one section of this video (5:01) the Chinese terms 'ting', 'hua', 'na' und 'fa' are used. This can here be taken to mean: 'hear', 'neutralize', 'seize' and 'issue force'.
For current classes and upcoming seminars please go to www.daozentrum.berlin
Original article and pictures take s.ytimg.com site
You’ve probably heard it a billion times from your teacher: “Don’t use strength!”
But did you know that this phrase originally comes from a famous Tai Chi master named Yang Cheng Fu?
And did you know that there are 9 more of these important points?
In part 1 of this series, we talked about the Tai Chi Classics. Now we’ll talk more deeply into one of those classics:
The Ten Essentials of Tai Chi Chuan (太極拳十要) by Yang Chengfu (楊澄甫)(1883–1936) This text is super useful for Tai Chi students because it distills the most important points found in all the other classics.
In other words — if you’re only going to study one of the Tai Chi Classics, then make it this one.
The great thing about Yang Cheng Fu’s text is that he didn’t just list the 10 principles, as was the custom. Instead, he explained each one in detail, and also talked about common mistakes that students make.
I love this aboutYang Cheng Fu. He had a teacher’s heart, and he obviously cared about his students’ progress.
Yang Cheng Fu had vision. He knew that, at some point in the future, lots of people would be practicing Tai Chi Chuan, including people he had never met.
For traditional teachers at the time, this was almost inconceivable!
In the 21st century, Yang Cheng Fu’s points are still amazing useful.
But in order to fully appreciate his 10 points, we might need a little help. And that’s exactly what I’ve attempted to do in this article.
Below you’ll find not only a translation of Yang Cheng Fu’s text, but my own commentary as well. Hopefully, my comments will help to make The Ten Essentials more intelligible to the 21st century reader.
Note: This article is LONG! Don’t worry if you can’t read it all in one sitting. Think of this article as a free resource that you can refer back to over and over as you practice Tai Chi Chuan.
#1 – Head Upright, Spirit Rising
虛 靈 頂 勁
xū líng dǐng jìng
Yang Cheng Fu’s comments: To enable shen to rise to the top of the crown, the head must be upright. Do not use strength. Although your head can be upright if you use strength, blood and qi cannot flow smoothly. So although there is the will to let shen rise to the top, if it is forced, there is no shen rising, and you will not attain mental clarity.
My comments:Shen is a difficult term to translate. It is usually translated as “spirit”, but that can be a confusing word in English. A better translation, in this context, might be “focused awareness.”
A lack of shen is probably easier to describe. You can tell when someone’s shen is dull because they can’t focus on the conversation, they are easily distracted, and their eyes look dull and lackluster.
We want the opposite of that. Think of an athlete who is totally in the zone. Or think of a Zen archer, completely focused, and yet totally relaxed. That’s what we call a “bright shen”. Usually, you can see the brightness of a person’s shen reflected in the clarity of their eyes.
In many ways, this is the first thing that I teach to my qigong and tai chi students. But I say things a little differently.
“Stand upright and relax.” That’s the feeling of “Head Upright, Spirit Rising”. When you stand upright, but also relax, when the head feels like it is being gently pulled upright, as if by an invisible string — then the mind will be clear. And that’s the first of the Ten Essentials.
Later, you can get the same feeling throughout the various tai chi postures. But for new students, it’s easier to feel this principle by simply standing upright and relaxing.
2. Sink the Chest, Raise the Back.
含胸拔背
hán xiōng bá bèi
Yang Cheng Fu’s comments: The chest is drawn in to enable the qi to sink gently down to dantian. Do not expand the chest. If you do, then qi will rush to your chest resulting in “top heavy, bottom light”, and your heels will float up. Raising the back means qi focusing on your back. If you can raise your back, you can emit internal strength from your spine, enabling you to be victorious in combat.
My comments: Cheng Man-ch’ing, a famous Tai Chi master and a student of Yang Cheng Fu, once said the following: “Sink the chest means that one must not stick out the chest, but also not allow it to cave in. Rather, the chest should be relaxed. Only this is the correct method.”
In my classes, I usually say the following: “Soften and open the chest.” Don’t sink the chest so much that you look depressed. Just relax it a bit, until you feel that your breathing gets nice and soft.
In my experience, it’s best for beginners to forget about raising the back. Many beginners exaggerate this, and it can cause big problems later. You see some tai chi practitioners who almost look like hunchbacks because they take this point to an extreme. This will cause long-term blockages in the qi. Don’t make that mistake.
Yang Cheng Fu warns against becoming “top heavy, bottom light”. This is actually the reverse of what we want, which the classics describe as “top light, bottom heavy.” When you relax fully, then you start to experience the feeling of the feet being incredibly rooted and heavy, but everything above the feet feeling light and relaxed. That’s “top light, bottom heavy.”
3. Loosen the Waist
鬆腰
sōng yāo
Yang Cheng Fu’s comments: The waist is the commander of the whole body. Loosening your waist enables your feet to be strong so that your stance is stable. All the variations and interactions of empty and solid are executed from the waist. Thus, there is the saying, “The will of life has its source at the waist.” Those who fail to acquire power in their combat should remedy the situation at the waist.
My comments: The “waist” is a confusing word for many Westerners. In Tai Chi, when we refer to the waist, we mean the entire area from the hips up to the belly button.
Watch a pro golfer. Or a pro baseball player at bat. Or a basketball player doing a crossover. All of them use the “waist”. Their power comes from the hips.
In Tai Chi Chuan, when the waist is loose, the belly button will naturally turn left and right as you move, and the hips will “fold”. If there were a beam of light shining out from your belly button (this is not something you should visualize; it’s just a teaching tip), then the beam would sweep left and right like a lighthouse.
The waist is what allows us to deliver power in Tai Chi Chuan. It’s what enables a small-sized woman to hit like a truck. It’s also what allows her to neutralize a punch, a kick, or a grab. (We’ll talk more about this topic below.)
4. Differentiate Between Empty and Solid.
分虛實
fēn xū shí
Yang Cheng Fu’s comments: Differentiating between empty and solid is the first fundamental of Tai Chi Chuan. If the whole weight of the body is over the right leg, then the right leg is solid, and the left leg is empty. If the whole weight is over the left leg, then the left leg is solid, and the right leg is empty. When empty and solid can be differentiated, movement becomes agile, as if effortless. If not, then your movements become heavy, and stances are unstable and can be easily exploited by the opponent.
My Comments: This is hard for beginners to learn, which is probably why Yang Cheng Fu called it the “first fundamental”. I joke with students that if they can walk, then they can learn to differentiate between empty and solid.
When you walk, there is a moment when one leg is 100% empty, and the other is 100% full. If you can walk slowly, carefully placing the foot down rather than letting it drop, and if you can change direction gracefully, then you’re differentiating between empty and solid.
Later, when the legs become stronger and more flexible, you’ll be able to do the same thing, but in the tai chi stances. And the real trick is to keep the waist loose (see Essential #3) while differentiating between empty and solid. It takes practice, but in my experience, almost anyone can learn to do it.
5. Sink the Shoulders, Drop the Elbows
沉肩垂肘
chén jiān chuí zhǒu
Yang Cheng Fu’s comments: Sinking shoulders means that both the shoulders are relaxed and dropped down naturally. If the shoulders are not sunken, but raised, then qi rises and the whole body will lack power. “Drop the elbows” means that both the elbows are relaxed and dropped naturally. If the elbows are raised, the shoulders will not sink, and the flow of qi will not be far-reaching. This weakness is similar to the weakness in external kung fu known as “interrupted power”.
My comments: Just relax! That’s basically what Yang Cheng Fu is saying here.
It’s very common for tension to accumulate in the shoulders and arms, especially with people who have done other martial arts. As a result, the shoulders rise a bit, and the elbows flare out. This is a telltale sign that you are not relaxed.
No matter what tai chi posture you’re doing, dropping the shoulders and the elbows will help you to relax. Even if one hand is above the shoulders (for example, see the pattern White Crane Spreads Wings), you can still drop the shoulder and sink the elbow!
When you relax, when you sink the shoulders and drop the elbows, then the qi will flow more easily. And vice versa, if you don’t relax, then the qi will not flow.
By “external kung fu”, Yang Cheng Fu is referring to styles of kung fu that don’t emphasize relaxation and the flow of qi. Although external martial arts can be powerful, the power is what we call “interrupted” because it does not flow continuously (see Essential #9).
6. Use Will, Not Strength
用意不用力
yòng yì bù yòng lì
Yang Cheng Fu’s comments: The Tai Chi Chuan classics say: “All this means use will and do not use strength.” When you practice Tai Chi Chuan, your whole body must be relaxed. There must not be even one ounce of strength in the sinews, bones, and blood vessels, or it will result in self-restriction. When you have attained complete relaxation, you are able to be flexible and agile in your movements. You will be able to move freely any easily.
Some people may wonder: “How can we develop power without using strength?” This is because our body possesses meridians, just as the earth possesses ditches and channels. If the channels are not blocked, water flows smoothly. Similarly, if the meridians are not blocked, qi flows harmoniously.
If the whole body is tense with strength, qi and blood flow are blocked, and movements become awkward. Even if you pull a hair, the whole body moves.
If you use will instead of strength, then wherever your will directs it, the qi will follow. Thus, you must have your qi and blood flowing smoothly every day, all over your body, without interruptions at any time. If you do this persistently, then you will develop true inner strength.
The Tai Chi Chuan classics say, “When you are extremely soft, then you become extremely hard and powerful.” The arm of a Tai Chi Chuan expert is like iron wrapped in cotton and is extremely powerful and solid. For those who are trained in external martial arts, they are powerful when they use strength, but light and floating when they do not. Using strength without using will easily results in instability, which is not a complete art.
My comments: Whew! This is a long one! But it’s important, so let’s analyze it carefully.
In my classes, I usually say “use qi, not strength.” But the classics often use the word yi (意) instead of qi (氣). Yi can be translated as “will” or “intent”. Where the yi goes, the qi will flow.
For example, if you’ve been practicing qigong or tai chi for a while, then if you bring a focused awareness to your index finger, you will naturally feel the qi flowing there. That’s yi.
But if your muscles are tense, and more importantly, if your mind is tense — then the qi will not flow. That’s what Yang Cheng Fu means by “strength”. Don’t muscle it. Relax, and then the qi can flow.
Yang Cheng Fu’s hypothetical question about how we can develop power without using strength is an important one. This gets us into a discussion about internal strength (nei jin), which is beyond the scope of this article. Please to my article on the subject: Internal Strength: What It Is (and Isn’t).
7. Coordinate Top and Bottom
上下相随
shàng xià xiāng suí
Yang Cheng Fu’s comments: The meaning of coordination between top and bottom is revealed in the Tai Chi Chuan classics: “The root is in the feet, released through the legs, controlled by the waist, and materialized in the hands and fingers.”
From the feet, to the legs, to the waist, the action is complete “in one qi”. Hand movements, waist movements, leg movements, and even the eye movements — all are in one unified movement. Only this can be said to be top and bottom coordination. If there is one movement lacking, if there is any interruption, the unified movement becomes disorderly.
My comments: First of all, the phrase “in one qi” basically means to perform an action continuously and spontaneously within the time of one comfortable breath.
Imagine that your car dies, and you have to push it out of the road. Do you push it with your arms, or your legs?
If you said “with my legs!” then you’re only half right. Actually, you push it with a coordinated effort between the legs, which do most of the work, and the arms, which deliver the effort of the legs.
In Tai Chi Chuan, you shouldn’t punch or block using only the arms. Instead, your power should come from the legs, up through your hips, and then out through your hands. Like the analogy of pushing a car, the hands only act to deliver the power of the legs.
This is the great equalizer for smaller and weaker people, like myself.
At 5’8″ and 145 pounds, I can’t hope to compete with the big boys when it comes to size and strength. My arms will never be as strong as theirs.
But what about my legs? Well, now we’re talking! My legs are stronger than just about anyone’s arms. When I coordinate top and bottom, when I make full use of my legs — then I can punch and block with surprising power.
This is one of the reasons why I think Tai Chi Chuan is the perfect art for women. What applies to me as a small-sized man also applies to women. Tai chi is designed to help the weaker overcome the stronger, the smaller to overcome the taller. It plays to our (internal) strengths rather than our (external) weaknesses.
8. Harmonize Internal and External.
内外相合
nèi wài xiāng hé
Yang Cheng Fu’s comments: The focus of Tai Chi Chuan is the training of shen. Thus the phrase: “The shen is the commander, the body is the agent.” When the shen is trained, movements and actions become naturally light and agile.
Tai Chi Chuan patterns are none other than movements of solid and real, opening and closing. By opening is meant not only the hands and legs are extended; by closing is meant not only that the hands and legs brought back — but also that the mind and will are brought back. If the internal and the external can be united into one qi, it means there is no separateness in the cosmos.
My Comments: Once again, we have to contend with the word “shen”. Earlier, I translated it as “focused awareness.” This time, we probably need to translate shen as “spirit”.
A violinist can play all of the notes perfectly, and yet still lack soul or spirit. The notes are there, and yet the music does not move the soul.
What’s lacking is spirit, or shen. Playing all the right notes is important, but it’s only one aspect of playing the violin — the external aspect. To be a great violinist, you must play all the notes AND play with spirit.
In other words, you must harmonize internal and external.
Like the violinist, your Tai Chi Chuan movements might be technically correct, but if they lack spirit, then, as Yang Cheng Fu, says, there will be “separateness in the cosmos”.
The physical movements are only the external aspect of tai chi. You must coordinate the movements with the internal aspects. When you move, the spirit and the energy must move too. When everything moves together, when there is no separateness in the cosmos, then tai chi starts to really come alive.
Personally, I also take this one step further than Yang Cheng Fu. A violinist must still practice her scales, and a Tai Chi Chuan practitioner must still work on her fundamentals.
For example, Tai Chi Chuan practitioners sometimes neglect the more physical aspects of strength and flexibility. If you are weak and stiff, then you are not harmonizing internal and external.
9. Move with Continuity.
相连不断
xiāng lián bù duàn
Yang Cheng Fu’s comments: In external martial arts, power is the result of brute force. Thus, there is beginning and completion, continuity and then interruption. When the old strength is spent, and new strength has not been generated — that is the instant to take advantage of them.
Tai Chi Chuan uses will, not strength. From beginning to end, it is continuous, without any break. After each cycle it starts again, circulating without end.
The original classics say that it is “like the continuous waves of the Long River”, and that the circulation of power is like “drawing silk from a cocoon.” The above conveys the idea of stringing the movements together into one harmonious qi.
My comments: External martial arts, like Western boxing, rely on strength. That’s why you have different weight classes in boxing. Heavyweights hit harder because they are bigger and stronger.
A boxing punch does not have continuity. It fires like a cannon. But after the cannon fires, it needs to be reloaded.
This is what Yang Cheng Fu means when he says “the old strength is spent”. When a boxer is reloading his cannon — that’s when you want to take advantage of him or her.
Tai Chi Chuan, on the other hand, uses a different power mechanism. It is not like a cannon. Although we still punch and kick with 2 legs and 2 arms, we don’t have to “reload” the same way a boxer does.
And that’s because the power in Tai Chi Chuan is continuous, without any break.
The slow and flowing movement of Tai Chi Chuan is probably its most easily recognizable feature. It’s what makes it so beautiful to watch, what makes it so good for the health, and also what makes it a formidable martial art!
Yang Cheng Fu reminds us of two analogies from the classics. First, Tai Chi should be like the continuous flow of the Yangtze river, which twists and turns and yet flows with power. And secondly, the power circulation should be smooth, like the act of drawing silk from a cocoon (which I’ve never done, but I hear requires a consistent pull that is neither too hard nor too soft).
10. Seek Stillness in the Movement.
动中求静
dòng zhōng qiú jìng
Yang Cheng Fu’s comments: External martial arts stress leaping and bouncing as desirable. Much strength is expended, thus the exponents pant for breath after training. In Tai Chi Chuan, stillness controls movement. When one moves, there is also stillness. Therefore, while practicing Tai Chi Chuan, the slower the movement, the better. When the movements are slow, breathing becomes deep and long, and the qi sinks down to dantian. Naturally, this keeps the pulse from elevating. If the student practices carefully he may be able to comprehend the meaning behind these words.
My comments: Tai Chi Chuan training is very different from the way a Western boxer trains. In boxing, it’s desirable to bounce around, and it’s okay to get out of breath. But not in Tai Chi Chuan.
We practice slowly so that our qi can flow (and sink to dantian). We also practice slow so that we can train the nervous system to relax. (See my article about stress inoculation for more info.)
To me, this point also reminds us that Tai Chi Chuan is a form of moving meditation. There is a stillness, a meditative aspect, even while we are moving. Or perhaps I should say — ESPECIALLY while we are moving.
Sitting meditation is wonderful, but for me and many students, the flowing movements of Tai Chi provide easy access to surprisingly deep states of meditation.
If your monkey mind is jabbering while you are doing tai chi, if you are constantly thinking about the next move, or the placement of your foot — then you are not seeking the stillness in the movement. You must go deeper, into the wonderful stillness.
Conclusion
If you made it this far — congratulations! Like I said, there’s a ton of information in this article. I hope you’ll refer back to it often, and that it will help you to get more out of your Tai Chi Chuan practice!
A lot of my students are also interested in applying these 10 Essentials to their daily life. They can be applied to everything from relationships, to business negotiations, to playing the violin. If this topic interests you, then let me know in the comments below, and I’ll write a follow-up article. And as always, if you have any questions, don’t hesitate to post them below!
Best regards,
Sifu Anthony
I’m Anthony Korahais, and I used qigong to heal from clinical depression, low back pain, anxiety, and chronic fatigue. I’ve already taught thousands of people from all over the world how to use qigong for their own stubborn health challenges. As the director of Flowing Zen and a board member for the National Qigong Association, I'm fully committed to helping people with these arts. In addition to my blog, I also teach online courses and offer in-person retreats and workshops.
Tai Chi is an ancient and amazing mind-body exercise and energy building practice. The sequence of single postures and movements linked together can take between 30 and 40 minutes to perform masterfully…
Fortunately, you don’t have to do an entire Tai Chi session … doing only portions of the Tai Chi form also bear excellent healthful fruit.
In today’s video article, my friend and China Tai Chi Champion, Elena Maza Borkland, will show you the art’s simple stepping method, which is the foundation of the entire form and system. Don’t be fooled, these slow steps require balance, precise posture shifts, patience and grace. In the end, their practice improves balance, improves bone density, helps prevent falls and hip fractures in the elderly, develops lower body strength and stability.
How to step Tai Chi style
Begin with proper posture and feeling, and being barefoot or wearing flat sole shoes is a must.
Stand with feet shoulders-width apart and arms relaxed by their sides. Stand up straight, as if your head is suspended from above by a string. This will make you feel light.
Bend your knees slightly as if sitting.
Turn your right foot out diagonally to your right, your torso also turning in the same direction. Move your weight forward and onto your right foot, which is now the front foot.
Once weight is there, keep your body erect and move your rear (left) leg forward, placing the left foot flat on the floor. Shift your weight onto the forward left leg while turning your torso to face foreword.
Now shift your weight back onto the rear right leg and turn your left foot diagonally to the left. When the foot is planted flat, move your weight forward onto it and then move your right foot forward.
Repeat, slowly, for several steps forward and then backwards as Elena describes and shows in the video. You can do as many steps and for as many minutes as you like. The more you do the stronger the health and fitness benefits.
Health benefits of Tai Chi
Although these simple Tai Chi steps seem easy they are rather difficult to master and their health and fitness benefits are amazing. To begin, because the essence of the stepping is to shift your full weigh onto each leg, repeatedly, it helps improve your bone mineral density. Load bearing exercise, like Tai Chi stepping, can improve your bone health, prevent osteoporosis, and improve leg strength and balance to help prevent risk of fall and fracture in later age.
While there are hundreds of studies on the health and fitness benefits of Tai Chi, quite a few are summarized on the Harvard Health website, which I will pull some snippets from to serve as highlights here.
“People who did tai chi improved more than 30% in lower-body strength and 25% in arm strength — almost as much as those who participated in resistance training, and more than those assigned to brisk walking.”
“Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble.”
“An hour of tai chi twice a week for 12 weeks reduced pain and improved mood and physical functioning more than standard stretching exercises in people with severe knee osteoarthritis.”
“A review of six controlled studies by Dr. Wayne and other Harvard researchers indicates that tai chi may be a safe and effective way to maintain bone density in postmenopausal women.”
“A year of tai chi significantly boosted exercise capacity, lowered blood pressure, and improved levels of cholesterol, triglycerides, insulin, and C-reactive protein in people at high risk for heart disease.”
“Tai chi lowered blood pressure — with improvements ranging from 3 to 32 mm Hg in systolic pressure and from 2 to 18 mm Hg in diastolic pressure.”
“16 weeks of tai chi improved the quality and duration of sleep significantly more than standard sleep education.”
Tai Chi Practice Has Multiple Therapeutic Benefits
A growing body of knowledge supports the health benefits of regular tai chi practice. Evidence from a comprehensive review of more than 200 studies confirms the therapeutic value of tai chi practice for improving quality of life, pain management and physical function (including activity tolerance and cardiovascular function); reducing the risk of falls; enhancing immune response; and increasing flexibility, strength, balance and kinesthetic awareness. The review was published in the American Journal of Physical Medicine and Rehabilitation (2004; 83, 735–45).
Original article and pictures take www.ideafit.com site
"Peng" power is essential to effective tai chi and all martial arts, whether for health or self defence. Too many martial artists practise technique without understanding or cultivating this essential quality.
Original article and pictures take s.ytimg.com site
Being a leader of Tai Chi Clothing for hundreds of years, this type of pants is famous for its craftsmanship and its innovation in the materials. Tried by numerous practitioners of Tai Chi Chuan, it is widely recognized for its softness, smoothness and breathability. It is extremely environmental-friendly and washable as well as anti-bacteria.
Move your mouse over image or click to enlarge Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Tai Chi Clothing Original article and pictures take www.icnbuys.com site
Does Tai chi ring any bells in your mind? Many of you might faintly remember some similar words like kung fu and infer that this is a Chinese martial art form. Let us tell you that you would be right and yet not fully right! Tai chi is indeed an ancient Chinese secret- a secret to good health and a peaceful mind.
What is Tai Chi?
Tai Chi is a form of exercise belonging to the ancient Chinese tradition. It is practiced by a lot of people even today in the form of a graceful exercise to reduce stress as well as lower the effects of health ailments. This Chinese form of exercise has very gentle movements in a predestined elegant flow, which many like to call “meditation in motion”, owing to the balance and inner peace that it fosters.
Some also address Tai chi as Tai chi chuan. But whatever you may call it, its character remains the same! It is a self paced and gentle form of exercise which focuses on stretching. Every stretch slowly leads into the next posture without halting, therefore keeping you in constant motion at a defined pace. There are various styles of Tai chi, each of which is based on a different methodology and principle. There are internal variations too, wherein certain postures focus on maintaining health, certain others, on building up body strength and some focus just on the martial arts attribute of Tai chi.
History of Tai Chi Moves
The history of the present form of Tai chi can be traced back to the five traditional schools, namely: Chen, Yang, Wu (Hao), Wu, and Sun. The theories and practices followed by these schools are believed to be formulated by a Taoist monk named Zhang Sanfeng in as early as the 12th century. During the same time, the principles of neo Confucian school of thought were trying to penetrate into the Chinese intellectual traditions. The form that we see today, took shape around the mid 1800s.
How are Tai chi Moves Practiced?
Fitness clubs and health clubs offer a number of martial art based programmes, of which Tai chi is just one option. You can easily get hold of a number of videos, as well as read books about the techniques of doing Tai chi, but it is always better to start the exercise under the instruction of a trained person. This also ensures that you get maximum benefits from it and learn it systematically. There are numerous Tai chi classes where you can choose to learn specific methods as per your area of focus. A basic course in Tai chi lasts about 12 weeks.
A basic Tai chi class includes proper breathing techniques, certain positions to improve your posture and gives you instructions to practice this art without causing injuries to yourself, in any manner. It has sessions mostly in groups to help you motivate yourself to get the basics properly. There are several types of Tai chi which focus on particular aspects like balance and fall prevention, and endurance building etc.
The workout schedule tentatively includes some basic warm ups and stretching, followed by simple yang style movements. The basic patterns of practicing this style are also taught which helps you to do it yourself after a few more sessions. After you get yourself acquainted with the basics, multiple angles of the same and in-depth methodology are introduced in Tai chi for beginners.
Benefits of Tai chi Moves
Any form of exercise is good for the body. Tai chi is not as popular and not practiced as frequently as aerobics, but the benefits of Tai chi moves just cannot be ignored. Once you get to know how it helps you, you would surely consider this on par with your favorite fitness regime. Let’s have a look at the benefits of Tai chi moves:
Improving Balance:
There has been a lot of research done on individuals and Tai chi moves. All these studies suggest that due to slow and systematic movements, Tai chi increases co ordination of the upper body with the lower body. There are many shifting movements, with one leg in the air, which helps improve balance and reduces fall frequency noticeably.
Stress Relief:
Stress has risen dramatically in our lives, leading to health problems such as high blood pressure, heart problems etc. The demand for a healthy life through exercising is high. Tai chi is one of the physical activities which can help reduce stress noticeably. As this technique focuses on breathing techniques, concentrated physical movement and mental co ordination, your body gets activated and rejuvenated, helping to improve your quality of life. In turn, it relieves you from stress.
Enhancing psychological health: When your mind is at peace, the functioning of your body is smooth and that helps to preserve mental health too. It keeps you away from too much tension, conditions like sleeplessness or paranoia and reduces the possibilities of psychological disorders like schizophrenia.
Diabetes:
Diabetic patients are advised to constantly do some kind of physical activity. Tai chi is one of the less rigorous ways for people having diabetes to stay active. It helps to keep the blood circulation normal as well as, helps all the parts to functions smoothly. The insulin production stays regulated and hence, there are less chances of increased blood sugar.
Cancer:
Cancer patients are advised by doctors to keep their mind at peace as they go through the radiation treatment. It is believed that Tai chi moves bring all the elements in the body under control. It helps in harmonizing their functioning, thereby helping cancer patients improve. In many cases, the affected cancer cells also get eliminated due to practicing Tai chi moves.
Parkinsons:
Parkinsons affects the movements of the body. It is believed that Tai chi helps to maintain balance which usually patients suffering from Parkinsons, lack. It also reduces the span of progression of this disorder.
Arthritis:
As Tai chi involves gentle swing movements of the body, all your muscles as well as joints are worked out well. Tai chi also provides necessary lubrication making you “joint”fit.
Tai Chi for Seniors:
To find out the effect of Tai chi on seniors, a test was conducted which included people from the age group of 22 to 76. The effects of Tai chi on cardiovascular function, flexibility as well as balance were recorded. These seniors were provided with eight weeks of proper training in Tai chi.
It was observed that they showed significant developments in balancing as well as flexibility. This training helped many in getting rid of previous joint pain issues. Tai chi also helps to reduce the possibility of strokes or seizures in senior people.
Who Shouldn’t Practice Tai chi?
Pregnant women: Even though tai chi has gentle movements, there are certain movements which might not be apt during pregnancy, especially after the third month. It is advisable for expecting women to take doctor’s advice before doing Tai chi moves.
People with Osteoporosis:
In osteoporosis, there are certain restrictions on your mobility. If these moves are done in severe osteoporosis cases, it might cause permanent damage.
Back Problems:
Tai chi moves involve light kick-like movements at times, where there can be jerks in the lower back. These moves do not suit those with back or spine problems as jerks can cause damage.
Joint Problems:
Joint pain can limit movements. And Tai chi can increase severity of joint problems. It is advisable to try some other form for strengthening and then switch to Tai chi.
Tai chi is surely an interesting way to keep yourself fit, physically and mentally. If you think that aerobics, gyming and dieting are not for you, try Tai chi. It is sure to keep you mesmerized and involved for as long as you live!
Original article and pictures take urbanwired.com site
When Tai Chi Push Hands, Tai Chi Steps and Tai Chi Posture come together producing Practical Tai Chi Fighting Technique
Introduction
First of all, I only present my opinion, this text is not a "final truth". There are Tai Chi schools, that practice different approaches, and nevertheless, achieve astonishing results. So, please, keep in mind, that it is only one of the possible viewpoints.
When teaching Tai Chi, we learn three aspects of it. The first one has to do with forms. A student need to learn the sequence of techniques, as well as some rules that should not be violated. Generally speaking, by performing forms (correctly!!!), one can achieve the energy flow, enter the meditation state and improve his / her health.
The second aspects deals with the fine mechanics of Tai Chi. Not just "follow these rules", but also being able to explain WHY the particular rule is important. In this text, I will focus on this aspect a lot.
And finally, the third aspect, the "chi". Using the energy flow to turn it into a Practical Tai Chi MARTIAL style.
However, here is the problem.
You see, I believe, that one can learn the form by the book, though, of course, a live teacher is always better. One can get some understanding of how and why the Tai Chi "rules" work - from the book. But I do not believe it is possible to learn the martial aspect of "chi" from the book, or, at least, it will require a much better teacher than I am.
Once again. To make your "chi" flow, you can use a book. It is rather simple. To make it flow in such a way, that your opponent looses his balance, takes a teacher, that is present in the same room, looking at you, correcting your mistakes.
I know of few Tai Chi schools that use this approach successfully, but there is no way to EXPLAIN the process with words, it is all about feeling.
Fortunately, there is another way.
The "fine mechanics" of Tai Chi, mentioned above, can be explained with words (though you need a partner, and preferably, a teacher, to master it). The result will be the same, as in "chi" approach. Actually, these two roads will take you to the same place, if you study the "fine mechanics", at some point you will perceive it as "chi".
So what I am going to do here, is discussing the mechanics of Tai Chi "inner" style, keeping in mind, that this is only one of possible approaches. I know, that some people will object against talking about "chi" as about balance and mechanics, but let me repeat, by following this approach, you will, at some point, notice that you have "switched" from mechanical to energy approach - and from that point, they are the same.
Also, this approach allows you to distinguish between good and poor Tai Chi schools, but this is definitely beyond the scope of this text.
Rules
These rules are universal. They apply to Tai Chi Push Hands exercises, to performing Tai Chi Steps and to achieving the proper Tai Chi Posture.
In Tai Chi tutorials, available on this site, "rules" are provided as list of "do" and "don't". Like "keep your lower back straight", and so on. Here I am going to examine some of these rules from mechanical point of view. Keep in mind, that I am only going to discuss martial applications here, not healing, meditative etc.
Always push back with your "min men" point
I use this rule a lot to explain what a correct Tai Chi Posture should be. Also, students violate it a lot, too. The idea of the rule is to make your lower back flat, rather than curved forward. As they say in ancient Chinese scolls, "Your back should be like back of a turtle".
Let's take a look at the way the person takes the punch in a chest.
As you can see, if there is a curve forward in the lower back area of the spinal cord, the punch (or a steady pressure, for that matter) will break the person's balance. While if this area is flat (curved back), the pressure "goes down, through the feet, into the ground".
This approach is part of the pressure absorbing technique, used in inner martial arts (you see it a lot when people practice Tai Chi Push Hands), when you push an opponent, and instead of falling, or at least, steppong back, he suddenly returns you this pressure, coming from the other hand and in the other direction.
Now let's take a look at the person, trying to push (Tai Chi Push Hands). He is using his hand, and the counterpressure goes through the shoulder. On the left, the person has his lower back flat, on the right, he makes an error of having it curved forward.
As you know from the elementary physics, the pressure cannot appear from nowhere. In our case, to push with the hand, we need to push against the ground, in the opposite direction. As you can see from the picture, if the lower back is curved forward, our own pressure is breaking our balance, while if the back is flat, the balance remains.
This rule comes together with its counterpart: always keep your coccyx turned forward. In most cases, it is the same rule. Let's take a look at the forces, affecting our balance, this time paying attention to the coccyx area. We will assume, that the force goes through the bones, which is pretty much true.
As you can see, if the coccyx is not aligned properly, the pair of forces (fron the pushing hand and from the ground) work together to turn it additionally, so instead of breaking the opponent's balance, we work on breaking our own.
By the way, part of the "sensitivity" of a Tai Chi practitioner, that I am going to discuss later, is directed at sensing such vulnerabilities in opponent's balance, and exploring them.
Always keep your neck straight, as if there is a force, pulling your head up, applied to the top of your head
Now, not following this one in a martial situation is a very bad habit. You may talk to boxers, to get an additional confirmation. If your neck is straight, then when you get a punch in the chin (the same way as with the lower back, discussed above), the energy goes down, by the spinal cord, dissipating there. If the neck is corved forward, it may produce a trauma, or even kill you. The "energy" mentioned here may come from the punch, or from one of the few martial techniques, when the opponent shakes your body in a special way 9so called "dropping the chi").
Tai Chi Posture: Limits
In this short chapter, we will only talk about few limits, as you get the idea, you will be able to apply it to other "limits" as well.
"Keep your armpits open". It means, the hand should not go: a) inside, this way if someone pushes you, you will not be able to resist. b) to the outside, this way, if someone pushes your hand back, you will have to push against a huge leverage. c) up, this way your shoulder will go up, and you will not be able to push forward. Also (see below), the energy you produce from your feet, will not reach your hands. d) down, this way (same in c) your opponent will simply punch you, as your hand is not protecting you from the frontal attack.
You shouldn't sit too deep, as at some point you will have to bend forward and to bring your coccyx back, both things compromizing your balance.
You should keep your elbows down whenever possible, as you will get kick in the ribs otherwise. Also, the higher the elbow, the longer is the leverage, in case pressure is applied to your hand in a backwards direction.
And so on - as always, for these strict rules, there are strict and logical mechanical reasons.
Practical Tai Chi: Energy, force, balance
Chinese are very practical people. So when you hear something like "Tai Chi works with natural forces", do not thing earthquakes or hurricanes. Think gravity, inertia, balance.
When it comes to the term "force", we will use one from the elementary physics. We push, an object pushes back. If forces are not aligned properly, either the object, or us, someone will loose the balance. Very simple. Now, what about the energy? (Once again - I am not talking about the "mystical energy" here, as I have no idea how to do it in a written text).
Let's take a look at a typical Tai Chi Fighting situation - you are in a "jun juan" or similar position, pushing your opponent away.
There are two "types" of hands present here: curved out (Yan) and curved in (In). Let's take a look at the "Yan" hand first.
The physical effort ("force") is directed by the red circle, when done properly, it feels like holding a large bag, or a tree (that is where the jan juan, the "big tree" term came from). This is NOT the push directed at the opponent! This is simply a version of a jun juan position.
However, the energy (green arrow) is directed at the opponent. He feels it as a pressure, and if asked, will probably say something like this (you hear it a lot when non-Tai Chi people try Tai Chi for the first time): "I thought it is a soft "inner" martial art. Instead, you are pushing with all the force you got."
They are wrong. There is no force involved. If you push, and an opponent suddenly jumps back, you will loose your balance. But if your force goes in a circle and is (by this circle) returning to you, then your opponent's retreat will not break your balance at all.
We will talk about it more in "structure" chapter.
Now, let's take a look at the "In" hand.
Again, there is a circle - this time, outer circle, present. It feels (for the person doing the technique) as if your hand is going by this circle, following the fingers. Yet, from the opponent's point of view, there is a strong pressure, directed at him (green arrow).
This simple mechanical concept takes us to the really advanced matters of balancing In and Yan. When you are in contact with your opponent, you can - provided some practice - feel his balance, and you can break it, as well as change your position (Tai Chi Steps), to regain the balance of your own. We will talk about it in the "structure" chapter, too.
By the way, by "when you are in contact with your opponent", I do not mean the wrestling. When he punches you, and you block the punch, it creates a momentary contact, and for an advanced practitioner of the inner martial style, it is enough to feel what should be done, to change the posture (see for example "absorbing the punch" discussed above in the min men section), and to do extra steps to break opponent's balance. It looks like the opponent is punching you and then falls, with no reason.
It may sound a bit too complex, and in a matter of fact, it is. Learning the inner style is not as easy, as learning the "outer" one. However, it is doable. As for the time required, I know a 18 years old girl, who got to this level in 1.5 years of doing Tai Chi for few hours a day.
Tai Chi Push Hands: The structure and the energy
For this simple exercise, you will need an assistance of someone weaker than you, perhaps a child. Stay straight, with your hand extended forward. Ask the child to push at your hand, to break your balance.
If you are strong enough, the child will fail.
Now, extend your hand to the side. The same child will be able to easily push you off balance, because the leverage now is much larger, or, as they would say in Tai Chi, because your limits are violated.
This was a simple, and not very "martial" demonstration. However, it is possible to take this same concept to a much more advanced level.
As always, let's start with the jun juan position (a frontal version of it). All Tai Chi techniques are just variations of this basic position. Now, let's say we want to deliver a push forward, and it is going to be a fast push. I do not use the term "punch", because in this case the hand is not going to move, the power will come from the body.
As you can see from the picture above, the pressure (the "energy") goes through the bones. Now, let's say we have violated the "shoulders down" rule, by bringing one shoulder up.
The result is going to be devastating - the energy, instead of going into the target, will add to the already existing twist of our body.
To make sure it is true, try to push the way shown below. You will notice, that it is not possible to create a powerful push, if your shoulder is up.
But wait a minute! Isn't is a famous "tiger" punch, one of the strongest and the most unpleasant in terms of blocking it? No. The push we are doing has its power HORIZONTAL, it goes parallel to the ground. In the "tiger" one, the push goes forward AND down, which is possible because of - sounds familiar - the "round back", and it is also solid, because the shoulder does not go forward and back in a shoulder joint. To achieve the last condition, you need to... bring your shoulder down.
Now, about the structure. In Tai Chi, it is the way of organizing your body in an intelligent way for EVERY situation. The way YOU do not spend energy, while your opponent still gets enough pressure coming from you. Consider an example from the "energy, force, balance" chapter. Let's say you hit something with a hammer. Then this "something" will be pushed away. If the last moment you remove this "something" from the hammer's way, the hammer wouldn't be able to stop, as it has a strong momentum. Now, consider TOUCHING the same "something" with the spinning wheel. Again, the "something" will fly away. But if you remove it from the wheel's way, the wheel will remain steady. No disbalance. More than that, the hammer takes the energy to work, and if you need to hit the second target, you need to supply it with more energy.
As for the wheel, it may spin, waiting (for a contact) infinitely, without loosing the energy.
This is what "the structure" is about. Except, as an opponent may attack in many different ways, there is no way to do the universal "ready for everything" structure. Instead, you need to get in contact, and the moment it happens, to change.
Tai Chi Martial Art: Changing
Let's say, for the sake of an example, that an opponent pushes you through your hand.
The pressure affects your posture, your lower back is not flat anymore, and you are bending back in the lower back area, which is the first step towards falling flat on your back.
To fix the situation, you need to change your position. First, you need to pull in your chest. This is a rather simple technique, but for beginners, it is usually a very hard to do. We do martial arts, to become stronger, right? Yet we know, that strong people have their chest FORWARD, not the other way around. Well... Not in Tai Chi.
By making your chest pulled in (think of breathing out with the chest area only, no stomach involved), you gain few inches of extra space. Then you continue to change, using these few inches as a start, and at the end you have your low back rounded again. The objective is achieved, we are in a stable position again.
For someone with the karate background, this approach may seem impractical and inefficient. However, when you master this technique, you should be able to painlessly absorb the punch in a chest. The body will adjust, passing the punch down, in the ground.
This same approach is used to send the energy from your feet, up to your hands (and then, into an opponent). It makes your attack way stronger, as your body is way stronger, then your hands alone.
Note, that by practicing this technique, you learn to feel, "through" the opponent's hand (or leg, for that matter), how is HE aligned. You also learn to easily break his balance. Let's say, you need to be pushed off balance for 1/2 of an inch, before you feel that someone is breaking your structure, while your opponent need a full 1 inch, before he feels it. Then you have an advantage. You do something - he responds WITH A DELAY. You do something else - he responds again, and a delay accumulates. This is how Tai Chi works, and if you do not know the trick, you will feel like your opponent is pushing you in all directions, with the increasing force, until you fly (and I mean flying, a teenager girl can throw a heavy man, as physical strength is not used here).
Let me repeat the last statement, as it is very important. Physical strength is not used. What is? The structure. Each moment you are structured in such a way, that your opponent feels pressure. But you are not pushing!
What if he does not push, too?
Tai Chi Push Hands: Direction of an attack
If you are not pushing, then if your opponent does not apply force, you will return nothing. Right? Well, not quite. Take a look at the following picture.
This picture is self-explainatory. It also illustrates the point, that is often ignored in Tai Chi schools that do not believe in "martial" spirit of it. The point is very simple: we do not get in contact for fun. We do it, to get to opponent's body.
On the first image (above) the opponent may remove his hand, so that he does not resist the pressure, created by the attacker. As his hand is now free, he will, probably, punch.
As for the second picture, the moment the contact is broken, an attacker delivers a punch. The defending person feels it (it is hard NOT to feel when someone is going at your face), so he will not remove his hand. THIS is what "sticky hands" are about. Yes, there is a technique, when your hands follow opponent's hands, keeping a contact. It is very relaxing. But there is also a technique, where YOU force your opponent to follow your hands, because he is afraid not to. THIS is a martial approach.
Tai Chi Martial Art: Conclusion
This was a very short and oversimplified introduction into the Tai Chi mechanics. The reality is much more complex. For example, at some point you WILL feel that a particular technique is "In" or "Yan", so you will switch to the "energy" terminology, while keeping the mechanics, too.
Also, there are parts of Tai Chi, I haven't even mentioned, like tsin nah (pain control through hands).
There are techniques, involving legs, and - same way as with hands - it is possible to absorb the kick or push in the leg, and to redirect it, so your opponent looses the balance.
Well, as I mentioned, Tai Chi is limitless. Hope you like it.
Yang family Tai Chi, Qigong exercises, Qigong meditation, Taiji Qigong, Tai Chi Martial Art, Tai Chi Meditation, Tai Chi 108 form, Tai Chi 40 form, Tai Chi 24 form
Original article and pictures take taichi.snowcron.com site
When people ask me “what is Tai Chi good for”, I say: to relax! Besides all the benefits, Tai Chi is really one of my favorite ways to relax. One other easy way to relax is: to laugh! Thus I just had to find some Tai Chi jokes!
Tai Chi jokes
How many taichi masters does it take to screw in a light bulb? 9.
One to screw it in and 8 to make corrections to the his form. (Source)
What did one Taoist say to the other? Nothing (Source)
Why does tai chi appeal to old people so much? Because they’re already moving slow! (Source)
Yesterday morning, I was in the park; I saw this old man doing tai chi. I was like, ‘That is beautiful.’ Then I look closer, and it wasn’t an old man doing tai chi. It was one of those heroin guys that never falls over. (Source)
Cheng TingHua and Yin Fu were arguing who’s style of of Bagua was better. They went in circles for hours. (Source)
Actually, I was quite surprised how few Tai Chi jokes I could find! If you know one, feel free to leave a comment below!
However, there are a lot of drawings about Tai Chi which are funny. I collect them at Pinterest, so visit my board with Tai Chi jokes here:
Happy Qi!
Angelika
P.S.: If you want to have even more fun, have a look at these 15 fun Tai Chi videos!
Original article and pictures take qialance.com site
