“Cuando comprendemos que el conjunto de nuestro cuerpo y espíritu nos hace un ser más completo, todo en nuestra vida cambia. Las enfermedades se alejan o disminuyen y lo que proyectamos sólo nos trae beneficios”, así define el arte de unir cuerpo y mente Ana Santana, profesora hace 12 años, de uno de los más de 140 talleres gratuitos que imparte la Corporación de Deportes de Puente Alto.
El Yoga es un estilo de vida proveniente de la India, el que ayuda de forma integral tanto a hombres como mujeres, sus beneficios se pueden ver en el ámbito físico como en el ámbito emocional, generando un equilibrio para vivir en armonía.
Los diversos talleres de este deporte, que pone a disposición el alcalde Germán Codina a través de la Corporación de Deportes, son para personas mayores de 14 años, las que realizando ejercicios físicos, lectura de textos y un seguimiento clase a clase, logran mediante la meditación conectar con sus emociones.
También pueden participar embarazadas a partir de los 3 meses, personas con lesiones graves, operaciones o marcapasos, pero siempre presentando una autorización médica.
Entre los beneficios más destacados del Yoga se encuentran:
Fortificar cada parte del cuerpo
Aumenta la flexibilidad
Mejora la postura
Genera paz interior
Mejora relaciones
Aumenta la energía
Aumenta la intuición
TAI CHI CONECTANDO CON LA MENTE
El Tai chi es un arte marcial originaria de China, se basa en aplicaciones terapéuticas, en simples movimientos e innumerables posiciones que sanan cuerpo y espíritu.
Nuestro cuerpo tiene energía vital, el denominado “chi”, este debe trasladarse a través de movimientos para mantenernos en equilibrio, eso es lo que logramos con esta disciplina, que todo se vuelva a nuestro favor, obteniendo resultados físicos y psicológicos.
Claudia Baeza, profesora de este taller municipal, nos comenta que es muy gratificante tener la oportunidad de intercambiar conocimientos con sus alumnos, los que en un 80% son adultos mayores.
Cabe destacar que este año el Tai chi dará un gran paso en Puente Alto, ya que se incluirán clases teóricas, lo que hará que los alumnos profundicen aún más sus conocimientos.
La Corporación de Deportes de Puente Alto, los invita a conectarse con actividades que puedan serenar una de las épocas más ajetreadas del año a través de Yoga y el Tai chi,
Para información de direcciones y horarios en los que se imparten estos talleres, visita: www.deportespuentealto.cl , dirígete a sus dependencias en Avenida Concha y toro #462 o llama al 22 7315407 o al 22 731 54 55.
Original article and pictures take www.portalpuentealto.cl site
Yoga in Classrooms Help Kids Develop Better Skills
There’s a new trend in your kids’ classrooms nowadays. Instead of staring at the board in front, the kids are lying on the floor near their desks practicing yoga. According to fourth-grade teacher Elisabeth Beckwith, she wanted her students at Fernbank Elementary School in Decatur, Georgia, to pay attention to a lesson on Greek mythology. Linking the symbols of Greek gods to yoga poses, such as dog position and the stork pose, Beckwith has high hopes that the students will better retain the material and be re-energized in the middle of the day.
It’s a fun way for them to think about things,Beckwith said. You know, it’s healthy for them because they’re getting the breathing right and getting the stretching right.
It’s fun, said nine-year old Jack Besser. It gets out the cramps after you’ve been sitting for an hour.
Another pupil, Medha Prakash, said that the yoga drills help her to concentrate. It makes me feel calm, relaxed and it gets all the stress out of me.
Just like adults, even children can be under a lot of stress. The numerous school activities, peer-pressure, and homework can cause kids to feel some stress. Teaching Yoga to children can help them develop better body awareness, self-control, flexibility, and coordination. Such skills can even be carried beyond class and into their daily routines.
Two years ago, Beckwith started offering yoga in the classroom. with the help of other teachers at the suburban Atlanta public school. YogaKids International, an Indiana-based company, gives them instructions and distributes teaching materials to more than 50 schools around the country. These materials are large flash cards with kid-friendly poses that are easy for the students to imitate. Teachers hole them up to show the kids and read aloud the step-by-step instructions written on the back of the flashcards.
Aside from incorporating yoga into their lesson plans, physical education classes have incorporated the practice throughout the day to instill discipline. If you say you’re going to do yoga with the kids, they just immediately start focusing.said PE teacher Katie Bashor.
Deep breathing and basic yoga are taught to the students at their desks, from kindergarten through fifth grade, in order to cope with stress and anxiety that may occur before taking tests. School guidance counselor June Neal isn’t bothered about criticism that may be hurled at the school for taking away precious time from studying and learning to be spent on stretching and meditation. Neal believes that there’s more to elementary school that just reading, writing, and arithmetic. He has seen a measurable difference among the students, such as an improvement in test scores and test-taking skills due to a decrease in stress level after yoga routines. Neil added, You do need some down time… you do need some way to express yourself and to reduce anxiety that comes along with being in school.
According to Dr. Andrew Weil, anxiety and stress are some of the biggest reasons why young students get sick at the start of the fall semester. I think parents underestimate how stressful going back to school is, he said. I think it’s as stressful as a grown-up starting a new job.
Weil believes that stressed-out kids may complain of stomach pain or a headache instead of dealing with a stressful situation at school. He recommends training children to do simple deep-breathing techniques, just as adults do, to help with stress management.
Original article and pictures take www.coachyoga.org site
Yoga e Taichi per scoprire che non siamo le nostre emozioni.
Una ricerca di Kathryn Curtis pubblicata nel 2011 sul Journal of Pain Research si occupa di vagliare gli effetti dello yoga sui livelli di cortisolo in un campione di donne affette da fibromialgia. Che, tradotto, significa dolore cronico e affaticamento, indolenzimento, disturbi del sonno, problemi gastrointestinali, ansia, sintomi depressivi. Occorre specificare che il cortisolo è tristemente noto come “ormone dello stress”, ma nelle persone con fibromialgia si presenta a livelli ben inferiori alla media, il che contribuisce ad aumentare la sensibilità al dolore e alla fatica. Ebbene, due sessioni di yoga alla settima, per una durata di 75 minuti ciascuna, l’effetto di normalizzare il livello di cortisolo in questi soggetti, predisponendoli a una migliore tolleranza delle esperienze di dolore.
“Lo yoga – commenta Curtis – promuove la consapevolezza che noi non siamo i nostri corpi, le nostre esperienze, il nostro dolore. E questo è estremamente utile nella gestione delle sensazioni dolorose.”.
Allo stesso modo Stephanie Reid-Arndt, del Department of Health Psychology della School of Health Professions ha pubblicato, sempre quest’anno, una ricerca che riguarda il Taichi (o Tai Chi, o Taiqi) e I malati di cancro. Questa arte marziale interna cinese prevde che chi la pratica effettui delle forme di movimento a bassa velocità e alta consapevolezza. Presenza, lucidità, rilassamento e lentezza convivono in modo ottimale in questa disciplina che ben si addice anche ha chi ha particolari limitazioni fisiche o è in trattamento chemioterapico. Le donne prese in esame, tutte malate di cancro, hanno seguito due sessioni di Taichi da un’ora due volte alla settimana per dieci settimane. I risultati evidenzioano un miglioramento delle condizioni psichiche generali e anche delle abilità cognitive. Stando ai risultati dello studio, in generale questa attività aumenta il livello di concentrazione individuale e risulta efficace e utile, a livello squisitamente pratico, per chiunque abbia una sensazione di confusione, vuoto, smarrimento, mancanza di motivazione, anche non in correlazione con uno stato di malattia conclamata.
Original article and pictures take perfortunavivereedifficile.blogspot.it site
Il Taijiquan, o Tai Chi, è un’antica e raffinata arte marziale che consiste in sequenze di movimenti, chiamati anche “forme”, fatte di torsioni, spostamenti e rilasci esplosivi di energia, che coinvolgono tutto il corpo e si sviluppano attraverso la caratteristica “forza a spirale” e l’esercizio del “bozzolo di seta”. I movimenti del Tai Chi alternano flessuosità e durezza, gesti veloci e lenti in modo naturale e bilanciato, in accordo con i principi filosofici Taoisti di yin e yang. Durante questa attività psicofisica, il corpo resta rilassato, generando uno stato quiete e di profonda connessione traconsapevolezza, respiro e movimento. Queste peculiarità inducono un lavoro introspettivo e promuovono salute, forma fisica , equilibrio e armonia. Per questi e per tanti altri motivi, oggi tante persone, di ogni età e forma fisica praticano il Taiji quan stile Chen in tutto il mondo.
I benefici del Tai Chi
La pratica del Taijiquan regola le funzioni dei sistemi dell’organismo migliorando digestione, respirazione e circolazione sanguigna. I movimenti lenti e armoniosi e il respiro calmo e profondo, contrastano in modo efficace gli effetti dello stress, a beneficio anche di memoria e consapevolezza. La fluida naturalezza e il controllo dei movimenti nelle sequenze, aumentano l’equilibrio, l’attenzione, l’elasticità e la coordinazione; la resistenza e la flessibilità delle ossa, delle articolazioni e di muscoli e tendini, accrescendo la vitalità, il benessere e la salute e promuovendo la crescita personale di ogni individuo.
La pratica attenta e costante di queste tecniche, grazie alla loro morbidezza, alla circolarità e alla lentezza con cui vengono eseguiti, restituiscono al praticante una numerosa serie di benefici:
Rende il corpo più agile e armonioso
Migliora la postura
Ha un effetto benefico sul sistema nervoso e sulla circolazione.
Stimolare il libero fluire dell’energia vitale ristabilendo equilibrio tra corpo, mente e spirito
Rilassa la mente e favorisce la concentrazione
Elimina lo stress
Migliora la mobilità articolare (i tendini si allungano e si distendono)
Aumento della profondità della respirazione con una conseguente ossigenazione del corpo
Previene molte malattie aumentando la resistenza e la forza del corpo
Previene l’osteoporosi,
Aiuta ad alleviare i dolori causati da problemi alla schiena e alle spalle
Rende più aperti verso il mondo circostante e gli altri.
Lo Stile Chen
Lo stile Chen di Taijiquan nasce nel villaggio di Chenjiagou, in Cina , tra il 1580 e il 1660, ad opera del Generale Chen Wangtin, membro della IX generazione della Famiglia Chen. È un’arte marziale “interna” fondata sui principi Taoisti di yin e yang, uniti a tecniche di respirazione e movimento di energia nei meridiani secondo la medicina tradizionale cinese. Questo stile di taijiquan, che è stato custodito segretamente in cina fino ai primi del 1900, sta diventando il più praticato al mondo.
Il M° Claudio Gentili insegna Taiji quan (Tai Chi) e Qi Gong dal 2007. È operatore professionale Shiatsu, certificato APOS, e operatore specializzato in Energy taping, moxibustione e coppettazione.
Si è avvicinato alle arti marziali a 14 anni attraverso il judo. Nel 1995 comincia lo studio del Wushu, del Taiji quan, e del Qi Gong. Nel 2010 comincia a studiare Shiatsu e medicina tradizionale cinese . Dal 2010 è Istruttore Sportivo, riconosciuto dal C.O.N.I. , dal Ministero degli Interni e dal Registro Nazionale delle Associazioni di promozione sociale.
Negli anni ha seguito stage con diversi grandi maestri, come: M° To Yu, M° Lee Kam Wing, M° Patrik Lee, M° Wu Dong, M° Shi De Wei, M° Shi De Li, M° Yugi Yairo, M° Pietro Biasucci, M° Kochi Naoja, M° Daniele Zanni, GM° Chen Zhenglei, GM° Liming Yue.
Nel 2013, durante un viaggio di studio in Cina, frequenta il Tempio della Nuvola Bianca di Pechino, dove incontra i Monaci Taoisti M° Qiu e M° Tien; e la Scuola Taoista “Wudang Daoist Traditional Internal Kungfu Academy “ del M° Yuan Xiu Gang, ai piedi del Monte Wudang, dove studia il Qi gong dei 5 animali (Wu Qin Xi).
Nel 2017 incontra il GM° Chen Zhenglei (XIX generazione della famiglia Chen, uno dei quattro massimi esponenti dello stile Chen al mondo) e il suo allievo diretto GM Liming Yue.
Continua tuttora ad approfondire lo studio e la pratica dello Shiatsu e della Medicina Tradizionale Cinese col Dott. Enrico Fabbri e il M° Kochi Naoja , e del Taijiquan e del Qi Gong col GM° Liming Yue e il GM° Chen Zhenglei.
Original article and pictures take www.leviedeldharma.it site
Tai Chi is a kind of moving meditation with ancient roots in Chinese martial arts. Dr. Yang, Jwing-Ming teaches you the traditional Yang-style form step-by-step, while explaining each movement.
Yang Tai Chi is the most popular style in the world, practiced by millions of people every day. By practicing Tai Chi, you relax the mind and body deeply, and your body's natural restorative abilities are most efficient. Regular practice can benefit your strength, flexibility, bone-density, and muscle mass. The low-impact exercise has been shown to improve symptoms of depression and insomnia, and promote the healing of chronic conditions.
Tai Chi is an excellent way to relieve stress, lower your blood pressure, and develop a positive attitude toward life. Tai Chi will increase your circulation of blood, nutrients, and energy throughout the body, resulting in improved vitality and longevity.
Master Yang instructs the complete Tai Chi form from the front, and shows each movement one-by-one from multiple angles. There is also a rear view of the form that you can simply follow-along with once you're familiar with the movements. Tai Chi will develop your mind's alertness, awareness, and concentration.
Dr. Yang's tai chi lineage is traced to the Yang family through Grandmaster Kao, Tao and his teacher Yue, Huanzhi, an indoor disciple of Yang, Chengfu. The Harvard Medical School Guide to Tai Chi says: "regular practice leads to more vigor and flexibility, better balance and mobility, and a sense of well-being. Cutting-edge research from Harvard also supports the long-standing claims that Tai Chi also has a beneficial impact on the health of the heart, bones, nerves and muscles, immune system, and the mind."
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Original article and pictures take cdn.shopify.com site
Yang-style Tai Chi is the most popular form in the world, with millions of practitioners. Since the Yang family popularized Tai Chi during the 1800s, the form has been passed down from teacher to student in an oral tradition, resulting in a wide variety in the way the form is practiced. No matter which version of the form you practice, the essential principles and structure within the movements are basically the same. The form practiced by Dr. Yang, Jwing-Ming and YMAA students can be traced back to the Yang family through Grandmaster Kao, Tao (高濤) and his teacher Yue, Huanzhi (樂奐之), an indoor disciple of Yang, Chengfu (楊澄甫).
The Yang Tai Chi form can be easy to memorize, but it can always be refined and practiced with a deeper feeling. It is comprised of 37-postures, or movement patterns, which are repeated to the left or right to create the 108-movement sequence. It is recommended that a student focus on learning just a few movements at a time until they are very natural and comfortable. The form is typically taught in three sections. The next step is to learn and practice only the first part of the sequence until the student can perform it smoothly with correct posture and relaxed muscles. The more relaxed your body and mind are, the more abundantly your energy can circulate. This is the first stage, known as Regulating the Body. Eventually, if a student is interested in following the traditional path, he/she will progress through the stages of Regulating the Breath, the Mind, the Qi, and the Spirit.
Dr. Yang says, "The taijiquan solo sequence is constructed with about thirty-seven apparent techniques and more than two hundred hidden techniques. It is practiced to enhance qi (energy) circulation and improve health, and it is the foundation of all taijiquan martial techniques. It usually takes from six months to three years to learn this sequence, depending on the instructor, the length of the sequence, the student's talent, and most importantly, his or her commitment to practice. After a student has learned this sequence, it will usually take another three years to attain a degree of calmness and relaxation and to internalize the proper coordination of the breathing. When practicing, not only the whole of your attention, but also your feelings, emotions, and mood should be on the sequence. It is just like when musicians or dancers perform their art; their emotions and total-being must be melded into the art. If they hold anything back, then even if their skill is very great, their art will be dead."
Sense of Enemy
Dr. Yang demonstrating Tai Chi
Tai Chi Chuan, which is sometimes transliterated from Chinese as "Taijiquan", means "Grand Ultimate Fist". It was originally developed as an internal martial art, which emphasizes softness and roundness over using brute force. Whether you just want to learn Tai Chi for your health, or you intend to follow the traditional progression of the learning the sequence, pushing hands, sparring, and eventually weapons, it is important that you develop a sense of enemy in your practice. Watch a Tai Chi master perform a sequence, and you may see that it looks like he/she is having a slow motion battle against invisible opponents. By learning the originally-intended purpose of a Tai Chi movement, which is known as its martial application, you will learn the finer points of exactly where your hands and feet should be. You develop a sense of enemy by visualizing that your Tai Chi movement is being used against an opponent.
Dr Yang, "Even when you can do the form very well, it may still be dead. To make it come alive you must develop a sense of enemy. When practicing the solo sequence, you must imagine there is an enemy in front of you, and you must clearly feel his movements and his interaction with you. Your ability to visualize realistically will be greatly aided if you practice the techniques with a partner. There are times when you will not use visualizations, but every time you do the sequence your movement must be flavored with this knowledge of how you interact with an opponent. The more you practice with this imaginary enemy before you, the more realistic and useful your practice will be. If you practice with a very vivid sense of enemy, you will learn to apply your qi and jin (power) naturally, and your whole spirit will melt into the sequence. This is not unlike performing music. If one musician just plays the music and the other plays it with his whole heart and mind, the two performances are as different as night and day. In one case the music is dead, while in the other it is alive and touches us."
Not only does a sense of enemy develop correct posture and give life to your performance, but it is also important for your health.
Energy
When practiced slowly, Tai Chi is a form of Qigong (energy work). The Chinese word for energy is "Qi". Its important to realize that when we discuss Qi within the body, we are not referring to some mystical jedi force, or to a metaphor of some kind. Qi is real. Without going into technical Western medical terminology, you must realize that life energy circulates throughout the 100 trillion cells that your body is comprised of. This energy in our bodies is derived from the food we eat and the fat we burn, combined with the air we breathe through the metabolic process. In addition, with every breath you are inhaling air, which is a gas, which is made of molecules, which are made of atoms, which are made of energy. You inhale positive or negative ions all day long. We also receive some percentage of our body's energy from the sun and moon, and our body's energy is influenced by the radiation of our surroundings, both natural and manmade. In fact, the human body is a living bioelectromagnetic field.
When you want to move your body, your mind generates an electrical impulse through the spine to the muscles, and suddenly you are Grasping the Sparrow's Tail. Your intention to move first creates a brainwave - this is an electrical frequency usually between 1 - 20Hz. The impulse then transmits instantaneously throughout the body in a complex process that utilizes your body's energy to facilitate movement. A typical modern way of measuring your energy is with an EEG (Electroencephalogram), which distinguishes brainwaves by measuring the speed with which neurons (nerve cells) fire in cycles per second. Alpha brain waves range between 7 – 12 Hz, which relates to deep relaxation. The Alpha range is also the base frequency of the Schumann Resonance, which is the vibrational frequency of the earth's electromagnetic field. When you are deeply relaxed, your Alpha brainwaves resonate in sympathy with the earth's EMF, producing "constructive interference" which amplifies the vibration.
You are not a human body experiencing a spirit. You are a spirit experiencing a human body.
Whether you view the body's energetic activity from a chemical, spiritual, or purely mechanical viewpoint, understand that this energy within the body is the Qi we are referring to; Qi is not some special "other" kind of energy. This subject has been widely misunderstood, sometimes because of the limited understanding by students of these concepts since Tai Chi came to the West, and largely due to cultural and language barriers.
Don't keep searching for your energy when you practice. Realize that you are energy.
Thus, when you understand a Tai Chi posture clearly, your will mind generate the correct intention, and you will energize your body all the way to the fingers and toes more efficiently. This will gradually improve your circulation to the extremities, and help to permeate your body with healthy circulation of blood, energy, and nutrients.
Begin Tai Chi
Beginning to learn Tai Chi can be daunting, as you realize the traditional form can seem very long, and there are many details to be aware of. But like any classical art, such as violin or oil painting, you simply start at the start and allow yourself to learn at your own pace. Once you've learned the movements and can maintain a sense of enemy, you can enjoy Tai Chi as a kind of moving meditation which will lead you deeper into investigating the energetic aspect of being - which actually is a mystical experience if you really think about it.
Tai Chi Tips
Practice out in nature and get some fresh air, preferably near mountains, forests, or water for an increase of negative ions.
Close your mouth loosely, and touch the tongue to the roof of the mouth gently.
Breathe naturally. Don't worry about your breathing until later in your practice.
Tai Chi is whole body exercise. Movement is initiated in the legs, directed by the waist, and manifested in the hands.
Upper body is light, the middle body is flexible, and the lower body is solid and heavy.
Energy follows consciousness, or as its put in qigong study, "The Yi Leads the Qi."
Stay relaxed and don't frown from concentrating too hard. Tai Chi is fun!
David Silver has had a lifelong interest in meditation, and began training Gojū Ryu Karate at age 11. He studied Taijiquan, Qigong, and Yoga in his 20's, and became certified to teach Qigong by Dr. Yang, Jwing-Ming in 2006. David works as a writer, producer, and director of instructional martial arts and health books and DVDs. He is the co-writer of the books and DVDs Sunrise Tai Chi, Tai Chi Energy Patterns, and Sunset Tai Chi. David lives on Cape Cod, MA.
Every taijiquan master has his own sequence of training, emphasizing his methods and content. The following lists general training procedures according to my learning experience with three taijiquan masters and my teaching experience of more than forty years. This is a guide only to the bare-hand training procedures of taijiquan.
In order to analyze the traditional Yang Style Taijiquan sequence, it is necessary to understand how martial sequences are created and the purpose they serve. Taijiquan is not a dance or abstract movement. A proper understanding of the root of the art will help you practice more effectively.
Once you have learned a basic Taiji form, whether you study Yang, Chen, or another style, there is still a great deal that traditional Taijiquan training can offer.
Original article and pictures take legacy.ymaa.com site
Learn Tai Chi, part 1. You will learn Yang Tai Chi Section One in this video! Tai Ji Quan is known as Meditation in Motion. Learn the sequence, breath deep, live healthy, and lets apply all that to our Golf Game!
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Yang Tai Chi for Beginners 11-minute Clip (YMAA ) Dr. Yang, Jwing-Ming
DVD available: http://ymaa.com/publishing/internal/t... This is a 11-minute clip from the DVD "Yang Tai Chi ro Beginners". It includes a section of the introduction, and a brief instructional segment.
In this five-hour DVD, Dr. Yang gives step-by-step instruction of the 108-movement Yang tai chi form, and explains the purpose of each movement. English subtitles.
Yang style Tai Chi 108 form (long form) in Chinese, English & German (incl. PDF)
One of the most-known forms is probably the Yang style Tai Chi 108 form. And to make it confusing for us pracitioners, it has many names: Tai Chi 108 form, 105 form, 103 form, 85 form, 150 form 94 form, 88 form or just: Tai Chi long form.
The number actually depends on how you count the different moves. My current teacher counts the Yin-Yang-phases and says that there are 169 phases! So I guess one could call the long Yang form the 169 form, if he wanted to. Or if you count repeated movemens just once (e.g. “repulse monkey”), you end up with a lower movement count.
Traditionally, the long Yang style long form is called the 108 form because of the meaning of the number 108. It is considered a special, even sacred number in Buddhism and other tradtions.
However, the good thing is, that even if counting differs, the moves and the order of the Tai Chi moves remain pretty much the same. If you meet someone who does the Yang style long form (even if she/he calls it Tai Chi 108 form or 103 form or any other number), you can run the form together.
There will surely be some difference in HOW EACH MOVE is done. I talk about my experience with that here. And names might differ slightly, too. At least the translation might be slightly different. That can be confusing for Tai Chi beginners.
But even with all those differences, what we can all agree on is that the form LONG. That’s common ground for all Yang stylists. Because to complete it, it takes around 20-30 minutes.
Now I will give you a list of the moves of the Tai Chi 108 form. I decided to go for 108 Tai Chi movements, because that is how my first teacher called the form (yes, I am a bit nostalgic here). It actually wasn’t that easy to go for EXACTLY 108 moves, because my notes as well as the information all over the internet differ. But I managed to get to 108 Tai Chi moves!
And if your teacher says the names slightly different, don’t worry. That just happens when people all over the world do Tai Chi movements for centuries – things change slightly!
Yang style Tai Chi 108 form (part 1)
1
起式
Qi Shi
Beginning
Eröffnung, Beginn
2
左掤
Zuo Peng
Ward-off (Left)
Block links
3
拦雀尾
Lan Que Wei
Grasp the sparrow’s tail
Den Vogel am Schwanz fassen
4
单鞭
Dan Bian
Single whip
Einfache Peitsche
5
提手上势
Ti Shou Shang Shi
Step up to raise hands (also Raise Hands and Step Forward)
Die Hände heben
6
白鹤凉翅
Bai He Liang Chi
White Crane spreads its wings
Der weiße Kranich breitet seine Flügel aus
7
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee and push
Knie streifen links
8
手挥琵琶
Shou Hui Pi Pa
Hand strums the lute (play the pipa)
Pipa spielen
9
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee and push
Knie streifen links
10
右搂膝拗步
You Lou Xi Ao Bu
Brush right knee push
Knie streifen rechts
11
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee push
Knie streifen links
12
手挥琵琶
Shou Hui Pi Pa
Hand strums the lute (pipa)
Pipa spielen
13
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee push (left)
Knie streifen links
14
进步搬拦捶
Jin Bu Ban Lan Chui
Twist, deflect, step, parry and punch (also Step Forward, Parry Block and Punch)
Schritt vor, abwehren und schlagen (Fauststoß)
15
如封似闭
Ru Feng Si Bi
Apparent close up
Arme streifen und stoßen
16
十字手
Shi Zi Shou
Cross hands
Hände kreuzen
Yang style Tai Chi 108 form (part 2)
17
抱虎归山
Bao Hu Gui Shan
Embrace the Tiger and Return to Mountain (also Carry the tiger to the mountain)
Den Tiger umarmen und zum Berg zurückkehren
18
拦雀尾
Lan Que Wei
Grasp the sparrow’s tail
Den Vogel am Schwanz fassen
19
肘底捶
Zhou Di Chui
Fist under elbow
Faust unterm Ellbogen
20
右倒撵猴
You Dao Nian Hou
Retreat to repulse monkey (right)
Schritt zurück und den Affen abwehren rechts
21
左倒撵猴
Zuo Dao Nian Hou
Retreat to repulse monkey (left)
Schritt zurück und den Affen abwehren links
22
右倒撵猴
You Dao Nian Hou
Retreat to repulse monkey (right)
Schritt zurück und den Affen abwehren rechts
23
左倒撵猴
Zuo Dao Nian Hou
Retreat to repulse monkey (left)
Schritt zurück und den Affen abwehren links
24
右倒撵猴
You Dao Nian Hou
Retreat to repulse monkey(right)
Schritt zurück und den Affen abwehren rechts
25
斜飞式
Xie Fei Shi
Oblique/Diagonal flying
Diagonales Fliegen
26
提手上势
Ti Shou Shang Shi
Step up to raise hands
Hände heben
27
白鹤凉翅
Bai He Liang Chi
White Crane spreads its wings
Der weiße Kranich breitet seine Flügel aus
28
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee and push
Knie streifen links
29
海底针
Hai Di Zhen
Needle to the bottom of the sea
Die Nadel auf dem Meeresboden
30
扇通背
Shan Tong Bei
Fan through the back
Die Arme zum Fächer ausbreiten
31
转身撇身捶
Zhuan Shen Pie Shen Chui
Turn Body and Chop with Fist
Den Körper drehen, Faustrückschlag rechts und Push mit links
32
进步搬拦捶
Jin Bu Ban Lan Chui
Twist, deflect, step, parry, punch
Schritt vor, abwehren und schlagen (Fauststoß)
33
拦雀尾
Lan Que Wei
Grasp the sparrow’s tail
Den Vogel am Schwanz fassen
34
单鞭
Dan Bian
Single whip
Einfache Peitsche
35
云手
Zuo You Yun Shou
Cloud hands (several times)
Wolkenhände
36
单鞭
Dan Bian
Single whip
Einfache Peitsche
37
高探马
Gao Tan Ma
High pat on horse
Hoher Schlag aufs Pferd
38
右分脚
You Fen Jiao
Parting/separation kick (right)
Trennen und Kick rechts
39
左分脚
Zuo Fen Jiao
Parting/separation kick (left)
Trennen und Kick links
40
转身左蹬脚
Zhuan Shen Zuo Deng Jiao
Turn and kick with left heel
Drehen und Tritt mit der linken Ferse
41
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee and push
Linkes Knie streifen und rechts stoßen
42
右搂膝拗步
You Lou Xi Ao Bu
Brush right knee push
Knie streifen rechts
43
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee
Linkes Knie streifen
44
进步栽捶
Jin Bu Zai Chui
Step up, Punch Down
Schritt und Hammerschlag
45
转身撇身锤
Zhuan Shen Pie Shen Chui
Turn Body and Chop with Fist
Den Körper drehen, Faustrückschlag rechts und Push mit links
46
进步搬拦锤
Jin Bu Ban Lan Chui
Twist, deflect, step, parry and punch
Schritt vor, abwehren und schlagen (Fauststoß)
47
右蹬脚
You Deng Jiao
Right heel kick
Tritt mit der rechten Ferse
48
左打虎式
Zuo Da Hu Shi
Hit/strike tiger (left)
Den Tiger schlagen links
49
右打虎式
You Da Hu Shi
Hit/strike tiger (right)
Den Tiger schlagen rechts
50
回身右蹬脚
Hui Shen You Deng Jiao
Turn Body and Right Heel Kick
Linker Arm wehrt ab und Tritt mit der rechten Ferse
51
双峰灌耳
Shuang Feng Guan Er
Twin Fists Strike Opponents Ears
Auf die Ohren schlagen
52
左蹬脚
Zuo Deng Jiao
Left heel kick
Tritt mit der linken Ferse
53
转身右蹬脚
Zhuan Shen You Deng Jiao
Spin and kick with right heel
Drehen und Tritt mit der rechten Ferse
54
进步搬拦捶
Jin Bu Ban Lan Chui
Twist, deflect, step, parry, punch
Schritt vor, abwehren und schlagen (Fauststoß)
55
如封似闭
Ru Feng Si Bi
Apparent close up
Arme streifen und stoßen
56
十字手
Shi Zi Shou
Cross hands
Hände kreuzen
Yang style Tai Chi 108 form (part 3)
57
抱虎归山
Bao Hu Gui Shan
Embrace the Tiger and Return to Mountain (also Carry the tiger to the mountain)
Den Tiger umarmen und zum Berg zurückkehren
58
斜单鞭
Xie Dan Bian
Oblique/diagonal single whip
Diagonale Peitsche
59
右野马分鬃
You Ye Ma Fen Zong
Parting Wild Horse’s Mane, Right
Die Mähne des Wildpferds teilen (rechts)
60
左野马分鬃
Zuo Ye Ma Fen Zong
Parting Wild Horse’s Mane, Left
Die Mähne des Wildpferds teilen (links)
61
右野马分鬃
You Ye Ma Fen Zong
Parting Wild Horse’s Mane, Right
Die Mähne des Wildpferds teilen (rechts)
62
左野马分鬃
Zuo Ye Ma Fen Zong
Parting Wild Horse’s Mane, Left
Die Mähne des Wildpferds teilen (links)
63
右野马分鬃
You Ye Ma Fen Zong
Parting Wild Horse’s Mane, Right
Die Mähne des Wildpferds teilen (rechts)
64
左掤
Zuo Peng
Ward-off (Left)
Block links
65
拦雀尾
Lan Que Wei
Grasp the sparrow’s tail
Den Vogel am Schwanz fassen
66
单鞭
Dan Bian
Single whip
Einfache Peitsche
67
玉女穿梭
Yu Nu Chuan Suo
Fair Lady works at shuttles (also Jade maiden weaves shuttles (left))
Die Schöne Dame am Webstuhl links
68
玉女穿梭
Yu Nu Chuan Suo
Fair Lady works at shuttles (also Jade maiden weaves shuttles (right))
Die Schöne Dame am Webstuhl rechts
69
玉女穿梭
Yu Nu Chuan Suo
Fair Lady works at shuttles (also Jade maiden weaves shuttles (left))
Die Schöne Dame am Webstuhl links
70
玉女穿梭
Yu Nu Chuan Suo
Fair Lady works at shuttles (also Jade maiden weaves shuttles (right))
Die Schöne Dame am Webstuhl rechts
71
左掤
Zuo Peng
Ward-off (Left)
Block links
72
拦雀尾
Lan Que Wei
Grasp the sparrow’s tail (right)
Den Vogel am Schwanz fassen
73
单鞭
Dan Bian
Single whip
Einfache Peitsche
74
云手
Zuo You Yun Shou
Cloud hands (several times)
Wolkenhände
75
单鞭
Dan Bian
Single whip
Einfache Peitsche
76
下势
Xia Shi
Snake creeps down
Die Schlange kriecht am Boden
77
左金鸡独立
Zuo Jin Ji Du Li
Golden Rooster stands on left leg
Der goldene Hahn steht auf einem Bein (links)
78
右金鸡独立
You Jin Ji Du Li
Golden Rooster stands on right leg
Der goldene Hahn steht auf einem Bein (rechts)
79
右倒撵猴
Zuo Dao Nian Hou
Retreat to repulse monkey (right)
Schritt zurück und den Affen abwehren rechts
80
左倒撵猴
You Dao Nian Hou
Retreat to repulse monkey (left)
Schritt zurück und den Affen abwehren links
81
右倒撵猴
Zuo Dao Nian Hou
Retreat to repulse monkey (right)
Schritt zurück und den Affen abwehren rechts
82
左倒撵猴
You Dao Nian Hou
Retreat to repulse monkey (left)
Schritt zurück und den Affen abwehren links
83
右倒撵猴
Zuo Dao Nian Hou
Retreat to repulse monkey(right)
Schritt zurück und den Affen abwehren rechts
84
斜飞式
Xie Fei Shi
Oblique/Diagonal flying
Diagonales Fliegen
85
提手上势
Ti Shou Shang Shi
Step up to raise hands
Hände heben
86
白鹤凉翅
Bai He Liang Chi
White Crane spreads its wings
Der weiße Kranich breitet seine Flügel aus
87
左搂膝拗步
Zuo Lou Xi Ao Bu
Brush left knee and push
Linkes Knie streifen und rechts stoßen
88
海底针
Hai Di Zhen
Needle to the bottom of the sea
Die Nadel auf dem Meeresboden
89
扇通背
Shan Tong Bei
Fan through the back
Die Arme zum Fächer ausbreiten
90
转身白蛇吐信
Zhuan Shen Bai She Tu Xin
Turn Body and White Snake Spits out Tongue
Drehung und die weiße Schlange zeigt ihre Zunge
91
进步搬拦捶
Jin Bu Ban Lan Chui
Twist, deflect, step, parry, punch
Schritt vor, abwehren und schlagen (Fauststoß)
92
拦雀尾
Lan Que Wei
Grasp the sparrow’s tail
Den Vogel am Schwanz fassen
93
单鞭
Dan Bian
Single whip
Einfache Peitsche
94
云手
Zuo You Yun Shou
Cloud hands (several times)
Wolkenhände
95
高探马
Gao Tan Ma
High pat on horse
Hoher Schlag aufs Pferd
96
穿掌
Chuan Zhang
Palm Thrust
Fingerstich
97
十字腿
Shi Zi Tui
Cross leg kick
Beine kreuzen
98
进步指裆锤
Jin Bu Zhi Dang Chui
Step forward and punch groin
Schritt vor und Schlag in die Leistengegend
99
上步拦雀尾
Shang Bu Lan Que Wei
Walking/Step Forward and Grasp the sparrow’s tail
Schritt vor und den Vogel am Schwanz fassen
100
单鞭
Dan Bian
Single whip
Einfache Peitsche
101
下势
Xia Shi
Snake creeps down
Die Schlange kriecht am Boden
102
上步七星
Shang Bu Qi Xing
Step up to form the seven stars
Schritt vor und Stoß zu den sieben Sternen
103
退步跨虎
Tui Bu Kua Hu
Sit/Step back to ride the tiger
Schritt zurück und den Tiger reiten
104
转身摆莲
Zhuan Shen Bai Lian
Turn body and swing over lotus
Über den Lotus streifen
105
弯弓射虎
Wan Gong She Hu
Draw the bow to shoot the tiger
Den Bogen spannen und auf den Tiger zielen
106
进步搬拦捶
Jin Bu Ban Lan Chui
Twist, deflect, step, parry, punch
Schritt vor, abwehren und schlagen (Fauststoß)
107
如封似闭
Ru Feng Si Bi
Apparent close & counter with push
Arme streifen und stoßen
108
十字手
Shi Zi Shou
Cross hands
Hände kreuzen
Now if you want to print the Tai Chi 108 form movement names, I actually prepared a PDF file for you with the names in Chinese, Pinyin and English. Because printing this blog post probably wouldn’t be as pretty. Just download the PDF here.
And then I have some links for you with additional information:
If you want to know how the Yang family counts and names the long form, look here for the Yang style 103 form. There you’ll also find the right pronunciation!
Or you could have a look at a comparision between the movements and counting for 108 form, 103 form, Cheng Manchings 37 form and some other shorter Yang style Tai Chi forms here.
Now I hope that I can help you with the list of the Tai Chi 108 form names in Chinese etc. However, I’d like to note that I do not speak Chinese. Thus if you see a mistake, feel free to contact me to correct it! And if you know any other language, feel free to contact me so I can add your mothertongue, too!
And of course have fun practicing the Taijiquan form. Practice your Tai Chi exercises. Actually if you want to make sure that you practice the most important moves more than the other moves, find out which are the most important move in the Tai Chi 108 form.
Online tutorials covering one of the most popular sets of Tai Chi techniques.
All little details covered. Beginners and advanced readers will find it equally useful.
Tai Chi is a higher level of Qigong, a moving meditation technique. It may look easy, but there are many layers in it, and behind the outside simplicity you will find the infinite inner complexity. That is why this style took over the world - it offers you a lot, much more than one can possibly achieve in a lifetime.
Tai Chi (Tai Tzi) means "the great limit". Tsuan means "fist". The fist of the great limit. The "limit" is a metaphor here, as many other things in Chinese philosophy, there is no limit, but only our quest for it.
Here you will learn Tai Chi Meditation technique of the style Yang, called after the master Yang Lu Chan.
What you will get? The inner balance. It seems like a small thing, however it does change people's life to the best. First of all, Tai Chi improves people's health, both mental and physical (read the disclaimer, and contact your family doctor, if in doubts).
There is a saying, that the "thought is real", meaning that whatever you think can become true. This is not quite right. The thought is real, if it is the ONLY thought, if we focus on it, fully. Most people cannot do it, as there is always some "mental noise" present in their heads. Qigong and Tai Chi can help you to "empty" your head. Then you need to just tell yourself, what you need - and your body will respond.
Tai Chi helps us to gain control over our emotions. The "normal" person, when trapped in the negative emotion - stays there. A Tai Chi (Qigong) person is always aware of his / her state, and can change it, any moment. I don't think I have to tell about the influence our negative emotions have on our health - it is well known.
Tai Chi is not only the self-healing and meditative technique - Tai Chi Martial Art is among the most powerful combat techniques. However, the first step is still to learn to control the energy flow in your body, the "chi". Without "chi" it will be just the wrestling. You should not expect to learn to fight after you learn the "24 forms", as it is not intended as a self-defense technique, however, it will help you a lot, if you continue studying the "inner" styles of kung fu.
Learning Tai Chi Meditation
One disadvantage the book has, when you compare it to the live class is the fact, that in the class the teacher can repeat the "rules" many times. Like "keep your back straight". In the book I can only do it here and there, otherwise the book will be too long. Nevertheless, there is a reason teachers repeat these rules, and the reason is - the students, especially the beginners, break these rules EVERY time they can. This was your fair warning. Learn the "rules", or find some other name for what you are doing, as it is not going to be "Tai Chi".
Chinese Pressure Points
In the text, I am referring to some Chinese Pressure Points located on the energy meridians.
Tai Chi 24 Form: Sample
Dan Tjans
In Tai Chi, you will find references to 3 so called dan tjans: the lower dan tjan, the middle dan tjan and the upper dan tjan.
The lower dan tjan is located 4 fingers (meaning - width of your fingers, not length) below the belly button, more or less at the central plane of your body. On the surface, below the belly button, it is represented by the point called tsi hai (the list of important points can be found at the web site).
This dan tjan is the most important in Tai Chi and Qigong, most of our work has at least something to do with "awakening" it and bringing energy into it.
The middle dan tjan is located at the middle line of the body, at the level of the heart.
The upper dan tjan is located between eyes and about 2 inches in.
In Qigong, we work a lot with middle and upper dan tjans, but here, in Tai Chi 24 Form we will only mention them for geometrical references, as "bring your hands up at the level of your middle dan tjan".
Tai Chi Postures and Tai Chi Steps
Before we begin with Tai Chi 24 Form, we need to learn how to walk. This is very important, and if you do it wrong, then your Tai Chi will be no more than aerobics, and a very slow one, too. In this chapter we are going to learn Tai Chi Postures, that appear as the final positions between steps. In the next chapter we will take a look at the Tai Chi Steps, and in the "Rules and restrictions" chapter we will learn some more rules, that you should apply, while doing Tai Chi Meditation.
"Working depth".
In Tai Chi, we can not walk on the straight legs. So we bend our knees.
After you have bent your knees to bring your center of gravity to the "comfortable" depth, you are going to walk WITHOUT jumping up and down, your center of gravity should (almost, there are few exceptions) always move parallel to the ground.
Your back should always (again almost always, there are exceptions) be straight, and your coccyx should be turned forward (no exceptions here).
I am going to repeat this one in "rules" chapter below, but nevertheless: the knee is ALWAYS on top of the toes of the fully loaded foot (one that has 100 % weight on it). Not to the side, and especially not inside.
Din boo
Pronounced "din boo", as in "book".
The 100 % of weight is on the back foot. In the "classical" din boo, the back foot should be at 45 degrees to the direction your body faces. By the "body" we mean hips, as all moves in Tai Chi are done "from hips", or (which is just another way of looking at it) from the lower dan tjan.
The front foot should point the same way your hips are facing. This is one of the most important rules (see "Rules and restrictions" chapter), when the foot is "empty" (no weight on it), it is always pointing the same direction with the hips. You turn your hips, the empty foot turns, in the same time.
The front foot touches the ground with the base of the toes only, the heel is up. If you draw the line from the heel of the back foot to the base of the toes of the front foot, you will find, that this line going the same way hips are facing.
The front foot can be away from the back foot, or it can be near the middle of the inner edge of it - there are some fine distinctions and terminology to use, but for our purposes it is the same din bu position.
Sui boo
In the previous position, the heel of the back foot and the base of the toes of the front foot were on the same line.
In this position, the front foot is shifted outside a little bit. If you move your front foot back in din bu position, it will meet the back foot, the middle of the outer edge of its sole. If you move your front foot back in sui boo, the heel of the front foot will pass the heel of the back foot, at a very close (perhaps, a 1 millimeter) distance.
Ma boo
A "sideways" position. Weight is equally distributed between both feet. As we cannot say which foot is "empty", there is no restriction on the way your toes are pointing, it is possible to turn them to the sides a little. However, if you can, keep your feet parallel.
You don't have to go down very deep, though, if you can, make it low, with your thighs parallel to the floor. Most people cannot do it - if they do it right, and it is OK.
By "do it right" I mean: a) back is straight and coccyx turned forward. If you turn it back, your low back will have the S-shape, and this is where your Tai Chi Meditation progress stops. b) Knees on top of toes.
Gun boo
Pronounced "goon boo", as in "book".
The weight is 70 % on the front foot, 30 % on the back foot. The knee of the front foot on top of the toes (it means - if you project it down, the projection will go there). The back is straight, no bending. The hips are turned in the same direction the toes of the front foot are. The back foot is almost parallel to the front foot (it is just a little bit turned outside). If you draw two parallel lines on the floor, and project the center of gravity on the floor, too, then it will be in the middle, between these lines, NOT closer to the line, that was drawn through the front foot.
Steps
The main idea of Tai Chi is to follow the dao, where In turns into Yan, and Yan turns into In. The leg, that has weight on it is tense, it is "Yan". The "empty" leg is "In". We walk in such a way, that In and Yan are constantly changing places, allowing your legs to do a lot of work, without getting tired.
So make sure, when you have the "empty" foot, that it is relaxed as much as possible.
Hands, on the other way, should always be relaxed.
Tai Chi Steps: Step forward
Bend your knees at the "working depth". Bring your hands a little bit to the side (about the width of the shoulders), in front of you. The angle between your hands and the plane where your back is should be 30 degrees. Palms down.
Hands should be "floating", as if they weight nothing, wrists should be straight. Elbows (it is one of the "rules") should not be pointing to the sides, instead, they should hung down, relaxed.
Move your weight on the left foot. Do an "empty step" forward and a little bit to the side with your right foot. The heel goes down first.
This is VERY important point, so let's talk about it in details. In Tai Chi 24 Form (see below, in "rules"), only the empty foot can move (there are exceptions, every time it happens, I will explicitly warn you). So before we do a step, we need to move all our weight to the other foot. ALL of it.
This is not the way people walk on the street, they bring their foot in the air in front of them, and then fall on it. In Tai Chi, it is called "double weight" and is strictly prohibited. There is a martial explanation for it - when you are "falling", you are off balance, and your opponent will use it to his advantage.
So, we need to bring our foot forward, and to put it on the ground BEFORE we begin shifting the weight. Which means, that the length of our steps depends on how deep down we brought our center of gravity, when we were choosing the "comfortable depth". Of course, one can sit down, do a step, and then go up... In Tai Chi is called "jumping up and down" and is illegal, too. From the martial arts perspective, when you "jump up", your balance is compromised, when you "jump down", your ability to move is limited.
As for the "energy" point of view, if your center of gravity jumps up and down, the In does not turn into Yan, when you change legs, so your "dynamic meditation" is compromised, too.
After you have brought an empty foot forward, move your weight on it. To do it, first straighten your left knee, while bending the right knee. When you did it, bring your left heel up, and only after that, lift your left foot.
Note, that as our empty foot should always point same way hips are facing, we can step forward and to the side, but the toes should still point forward.
As before, we should avoid the double weight. It means, that we should transfer the weight smoothly, and should NOT push with the back foot, to move few more inches forward (if you have to push against the ground with your back foot, in order to lift it, it means that your step was too wide).
Note, that you go forward with your lower dan tjan, keeping your back straight, and your coccyx turned forward.
Finally, bring the left foot towards the right foot. From this position you can do another empty step - with the left foot, so do not put it down.
Tai Chi Steps: Step back
This is the opposite to the step forward, except the foot goes back, not back and to the side.
In traditional form hands are at 90 degrees, at the level of the shoulders, palms up.
Move your weight on the left foot. Keep the back straight.
Do an empty step back. When the foot touches the ground, the leg is almost straight. "Almost" means, that the knee should still be slightly bent. However, if we put the foot down on the base of the toes, heel up, then how are we going to move our weight back? The knee is already straight, and we are not allowed to fall on the back foot...
To solve this problem, bend the ankle, so that the foot goes down with its sole (actually, you should try to move it heel down, though of course, it is not possible).
Move your weight to the back foot. Do not bend, move back with your min man point.
Bring your front foot towards the back foot. To do it, first bring up the heel, then the toes.
Tai Chi Steps: Step with turn
Let's say, you want to do a step East. Then the initial position will be facing North-East.
Bend your knees, bringing your center of gravity at the "comfortable depth".
Move your weight on the right foot.
Turn your hips (and of course, the left, "empty" foot will turn the same direction) 45 degrees to the left (East).
Do an empty step with your left foot. The direction of the step should be forward and left, at 45 degrees to the direction of the step (we face East, we step South-East). However, as we (our hips) are facing East, so does our left foot, so it steps a bit sideways. The heel goes down, the sole is still up.
Move 70 % of your weight on the front (left) foot. When most of your weight is on the front foot, the "foot faces the same way hips face" rule applies to the back (right) foot. So we need to turn it, so it is pointing forward (or almost forward, as we still have some weight on it). To turn the foot, move the heel outside, rotating the foot around the iun tsuan point.
At the end, we are in the gun bu position.
To do the next step, we need to move our weight (100 % of it) back on the right foot, and to turn hips 45 degrees left (South-East). The front (left) foot goes toes up (not vertical, they just go up a little), and turns together with hips.
Keep in mind, that the rule "knee on top of the loaded foot" still applies.
Move your weight forward, on the front (left) foot, and bring the right foot into the din boo position, so that it is near the middle of the inner edge of the left foot. You should be facing South-East now.
You are in the initial position for the next step. To do it, turn right 45 degrees, do an empty step and so on.
Tai Chi 24 Form. 1. Initial form.
Facing North.
Initial position: heels together, toes together, knees straight, but not locked (just slightly bent). Palms are turned towards the body, touching the sides of the thighs.
In this position, enter the "Qigong state", the state of a complete mental relaxation, with no thoughts. Feel your body growing, and dissolving. Of course, at the beginning you will just pretend to be relaxed, later this state will become natural for you.
"Pull" your body together again, moving your attention and your weight to your right side, at the end, 100 percent of your weight should be on your right foot.
Step to the left with your left foot, but keep your weight on the right foot. As your right knee remains straight, the only way to do it is by putting the left foot on its toes. First, the thumb of the left foot touches the ground, then the second toe (pointing finger), the third, and so on. In the same time, begin shifting your weight to the left.
After all toes are on the ground, keep moving your weight to the left, so that the outer edge of the left foot gets in touch with the ground, first its front part, then the middle, then the outer side of the heel.
At the end, your weight should be distributed equally between left and right feet.
By moving your weight from the thumb, by the circle to the heel, you are creating the initial "spin", as all tai chi movements are based in the never-ending circles. This same circular motion creates the initial spin in your lower dan tjan (feel it, or at least keep your attention there).
Also notice, that the point in the middle of your foot (lao gun, see the list of points at the web site) should not be pressed against the ground, it is very close, but if you take a strip of paper, you should be able to push it under your foot, from inside. That means, that the weight is more on the outer edge of the foot, then on the inner side.
After the weight is on both feet, we need to turn our palms so that they face backwards. To do it, first, lift your baby finger from the surface of your thigh, as if it "knows" where the palm will be, and is going there. Then lift the ring finger, and so on, every time turning the palm, too. The last, thumb is turning.
Note, that all that was said at the web site about the way your palms should be in Qigong, applies to Tai Chi as well. The fingers should be straight, forming a line (not an arch) with the palm. There should be an arch between the thumb and the pointing finger (not a sharp angle), and there should be an arch between the thumb and a baby finger (which means the thumb should not be in the same plane where the palm is).
Imagine, that your hands are very (infinitely) long, that they go down in the ground. Keep your attention at the points dzjan dzi at your shoulders, making sure the shoulders are relaxed and down.
Bring your hands up-forward to the shoulder level, keeping the feeling that they are very long. Then (do not think of long hands anymore) bend your hands slightly, and allow your hands to go down, until the angle between them and your body is about 30 degrees. All this time your palms should be parallel to the ground.
While bringing hands down, bend your knees, so that you sit down to the "working" depth (Chi Shi). The "working" depth is personal for everyone. Generally speaking, the deeper you sit, the better, but most people cannot do that AND in the same time to follow multiple rules and restrictions (that we are going to discuss). The way it is shown at the picture is fine for an average Tai Chi student.
With your weight still on two feet, turn 45 degrees left, and move your hands a little bit to the sides, as if you are expanding. This feeling of "pushing out" is called KHAI.
Move your weight to the right foot, in the same time bring your right hand up, and turn your left palm up, as if you are holding the large ball. The right palm should be at the level of your shoulder, and in terms of its horizontal position, somewhere at the level of your right nipple. The left hand should be at the level of the belly button, almost under the right palm.
Note, that the elbows are almost straight, this is a general rule in Tai Chi - hands should be "long".
In the same time, bring your left foot to the middle of the right foot. The left foot should touch the ground with the base of the toes (heel up), and (see the rules and restriction chapter, "coordinations") it should point in the same direction your hips and face are facing.
At this point your right foot, left foot, hips and face are facing the North-West.
At this point, the "separation of In and Yan" begins. From your perspective, it means few more restrictions (see below the discussion about a double weight).
Tai Chi: Rules and restrictions.
Keep your back straight.
Sometimes you will have to bend forward, either because you are not flexible enough, or because the exercise requires so, but even then, do not move up your coccyx. Always have it turned forward, just a little. As the other part of this restriction, the shoulders should not go down. If you bend forward, do it with flat back, keeping your coccyx forward (which means, your low back will be stretched).
The reason for this rule have a lot to do with the idea, that energy channels on your back should be straight. Bringing your coccyx back will create an extra curve in your low back, and the energy flow will stop (or will never start).
Relax your shoulders
Keep your shoulders relaxed and down. Always, except when explicitly told otherwise. The attention should be always paid to the dzjan dzi points, they should not go up.
As explained at this web site, the result of this rule is the "30 degrees" rule. Your hands should not be in the same plane with your back. Instead, they should go only as far as 30 degreed to this plane (except when explicitly told otherwise). If we bring our hands in the same plane with our back (down, up, or to the sides, does not matter), our shoulders automatically go up, which is wrong.
This rule applies when your weight is on the foot. The knee should be on top of your foot, and not to the side (especially, not inside). Tai Chi is known for healing the knee problems, but if you do not follow this rule, you may as well create ones.
Do not look down
There is nothing there to look at. Look forward, at the direction of the exercise.
Coordinations
1. Hip and foot.
Your "empty" foot (one that have no or almost no weight on it) should always point in the same direction where hips face.
2. Elbow - knee.
The way we move our elbows is coordinated with our knees.
3. Palm and foot.
The palm and foot are moving in synch.
Coordinations will be explained in details when we describe corresponding exercises.
In some Qigong forms we do have situations, when you move the "loaded" foot, one that has weight on it. In "24 forms" we do not have it, except for the first and the last forms, that are "transitional" entry and exit forms. In all other forms, you need to move the weight off the foot before you can move it.
There should be no "double weight"
A direct result of the previous rule. If we move the foot (which means it is not on the ground at the moment) it should be empty. No double weight.
Keep the center of gravity steady
When walking, do not jump up and down.
Long hands, straight wrists
In Tai Chi you will find, that elbows are generally less bent, than you would expect, if you had some prior martial arts experience. Thet is due to the fact, that the "energy" is moving better through the (almost) straight hands.
Due to the same reason, you will almost newer bend the wrists, except for the very little angles up or down, or sideways. However, when you push, your lao goon points go forward, which is done by combining the angle at the elbow and wrist.
There are no stops
In some Tai Chi styles there are stops, but even there the chi keeps moving. In Tai Chi 24 Chen style there are no stops. The motions are smoothly flowing into each other.
Elbows down
Elbows should always be "hanging" down. From the martial point of view, the "elbow to the side" is an invitation for an opponent to either kick you in the armpit, or to break your shoulder.
From the "energy" point of view, the "elbow to the side" means, that your shoulders are tense.
Palms and wrists
Normally, when you are not required to close fist, or do something like that, your wrists should be straight. Sometimes, when the exercise says something like "push your opponent with your palm", even then the wrist should only SLIGHTLY bend, exposing the lao goon point. The more you bend your wrist, the less energy flow in the hands you have.
The fingers should be straight, as opposed to bent, they should not be wide apart, but they should not be touching each other, either.
The thumb should form "two arches". One is between the thumb and the pointing finger, and the other - between the thumb and the baby finger.
Tai Chi 24 Form: 2. Part horse's mane.
From the martial point of view, this is a "splitting block", it "splits" the opponent's attack ("le" in Chinese).
So far, we ended up facing North-West. Keeping your right foot where it was, with 100 % of the weight on it, turn your hips (and of course, your "empty" left foot turns on the spot, as it is synchronized with your hips) West.
Step with your empty left foot forward and left, at 45 degrees to the direction of the motion (which is West). Put is on the heel, toes up-forward.
Here we need to discuss an important implication of the rule "only empty foot can move". If we walk with our knees straight, we will not be able to do a step and to keep the foot empty in the same time! Most people most of the time are walking by raising the foot and then by "falling" on it. It can not be done in Tai Chi, because we will get the "double weight".
So we bend our knees, and keep our center of gravity at the same level, as we move.
First, we do an "empty step", keeping ALL our weight on the back (in this case - right) foot. We need to end up with our feet at the width of our shoulders, and not on the straight line, so we step forward and to the side (at 45 degrees).
Note, that before we stepped, we turned at the right foot. It is very important to realize, that the right foot is now pointing North-West (as it didn't move), and our hips are pointing West. It is not a violation, as the right foot is not "empty".
However, when we step forward and to the side with our left foot, we MUST keep it pointing the same direction our hips point, which means, we step at 45 degrees forward and to the left, BUT our foot is pointing West, and not South-West.
Simultaneously with this empty step, move your right wrist inside (to the left) down and then outside, while your left wrist should move inside, up and outside. At the end, the right wrist should be on top of the left wrist, almost touching it, the angle between wrists is almost 90 degrees.
Note that the hands are "long" (do not bend elbows) during the entire form.
Move your weight t the left foot. When you do it, the left knee will bend, to end up on top of the end of the left foot. Note: in some martial arts, like in Karate, the knee can not go that far, but in Tai Chi the rules are a bit different.
In the same time, your hands should continue moving the same arches they was going, so that the right hand ends up forward and down, slightly wider then the width of shoulders, palm down, while the left hand ends up pointing forward and up, slightly wider then the width of shoulders.
As you move your weight forward, your back (right) foot becomes "empty". Move the heel outside, so that the foot spins counter clockwise around the iun tsuan point, until it is almost parallel to the left foot (almost pointing west).
Move your weight back to the right foot, in the same time turning hips (and the empty left foot) 45 degrees left. In the same time, turn your left palm, so that it faces right, and right palm, so that it faces left. Note, that due to palm-foot coordination (see "rules" chapter), the palm and foot turn simultaneously.
Move your weight to the left foot, first by straightening the right knee, then by lifting the right heel, and only then - by lifting the foot. It is very important (in order to avoid the "double weight") to NOT push with the back foot. That means, you need to coordinate width of your steps with the depth of your "comfortable walking position". If you make a step, that is too wide, then in order to make the next step you need either to push with the back foot (wrong), or to have a double weight, or to deepen your position (but you are not supposed to jump). Therefore, the length of your step is exactly the distance where you can put the heel on an empty foot.
Move your back (right) foot forward, to the middle of your left foot (inside). This is not a final position, as you are going to move the foot forward - right without putting any weight on it.
Move your right hand, according to the palm-foot coordination, so that at the end, when your right foot is near the left foot (sole sliding slightly above the floor), the hands are "holding a ball", exactly as we did before, except this time the left hand is on top.
We have completed the first "part horse's mane" form, and ended up in the initial position for the second one. To do the second one, turn your hips (and the right foot) to the right, and follow the instructions above, this time to the right.
Then do the third "part horse's mane" form. All this time you are moving West.
Important note. The steps, as well as all moves in Tai Chi, are only external manifestation of the internal motion, that takes place in the lower Dan Tjan. Keep your attention there, and make sure, it is always moving.
When we turn at the beginning, the turn changes into the step, and while shifting weight, we begin to turn, preparing the next step. So it is not like step-turn-step. Keep in mind, that Tai Chi is based on the In-Yan symbol, where the In changes into Yan and vice versa, AND the beginning of one of them appears at the maximum of the other (otherwise, we would violate the "no stops" rule).
From the martial perspective, step forward is an attack at the opponent's shin. That means we cannot have our knee "straight and locked", otherwise a counterstrike will break it.
Also, moving weight from the back foot to the front foot is an attack, too. The opponent's leg, if it is at the way, should be pushed away with your dzu san li point (the outer side of your shin). For this reason (and because of the "knee above foot" rule) keep your knee above the foot and not turned inside.
Original article and pictures take taichi.snowcron.com site
Tai Chi -- The Supreme Ultimate. Wudang is the home of tai chi. Wudang tai chi quan movement is from Zhang Shan Feng. Wudang tai chi 28 is a short form of Wudang tai chi 108. Wudang tai chi is easy to learn. Practicing is a form of meditation in motion and stillness as it can improve ones concentratrion, circulation and qi.
