Tai Chi

~ Go with the flow ~

Tai Chi has been practiced in China for centuries as a martial art, as exercise, and as a means of improving the flow of internal energy within the body. Because of Tai Chi’s emphasis on correct form and feeling each movement, it is practiced very slowly and gently. Completely non-impact, yet involving the entire body, Tai Chi promotes strength, stamina, and flexibility, while tempering the joints of practitioners. Because the whole body moves as one, Tai Chi cultivates the link between mind and body, enhancing balance and coordination. Practitioners develop confident ease of movement.The Taoists felt that stagnation was the cause of disease and aging. Nature moves unceasingly, and movement prevents stagnation. Tai Chi was developed as a martial art/movement and breathing system that exercised all the joints and major muscle groups while circulating the chi, the internal energy. It is this circulation of the chi that prevents or mitigates disease and debility.

Tai Chi is performed slowly, evenly, and thoughtfully, with the emphasis on continuity of movement without break or pause. The Chinese use the metaphor of pulling silk from a cocoon: pull steadily, and the strand unravels; pull too fast or too slow, and it breaks.

Throughout the form, the body remains soft and relaxed, as if suspended from the top of the head and the joints like a puppet. The mind is centered on each movement, assessing the alignment and correctness of the form, focusing on feeling the flow from substantial to insubstantial in each movement, fending off distractions. Breathing is through the nose, slow and even, inhaling during contractions, exhaling during expansions of the form.

In Tai Chi you’re always moving, but always under complete control. There’s no overextension, no wasted effort. The whole body moves as one, with the body parts balanced in circular movement. Always moving, always rotating, always transforming into the opposite–the leg that bears the weight becomes “hollow” (weightless), the hand that was above circles below, while the other hand circles up to take its place. It’s not just hand, arm, and leg motions: the movement is controlled by the waist, and the hand, arm, and leg motions lead or follow the turning of the body. The weight shifts continuously, evenly and under complete control throughout the form, coming to rest briefly but completely on one leg or the other as the next element of the form unfolds.

As a martial art, Tai Chi uses the theory of “four ounces of strength against a ton of force” to repel the opponent without the need of force against force. Tai Chi uses the opponent’s own energy against him, while the Tai Chi practitioner exerts little or no force controlling the opponent. Where the opponent attacks, you become “insubstantial”; where the opponent is weak you attack.

Warm up and circulation exercises: We will practice specific exercises before each class to prepare the body and mind for energy training. These exercises loosen the joints and help to promote proper circulation of energy throughout the body.

Basic Tai Chi Principles: Learn the basic building blocks of proper Tai Chi, below are the basic principles, other will be introduced as we progress.

1. Sinking shoulders
2. Drop elbows
3. Sink energy to abdomen area (Second Chakra)
4. Head resting on shoulders
5. Empty / Full – Yin / Yang
6. Lower & Upper body move together
7. Use mind power not force
8. Move continuously & evenly
9. Harmony between internal & external
10. Relax

Basic Tai Chi Movements: First we will begin with proper stances, leg, and arm movements; as well as how to flow from one posture to the next without creating tension in body and mind.

Introduction to feeling Energy: Tai Chi is a series of internal martial art movements performed very slowly and deliberately. A lot of the benefits are lost, without feeling the energy of these movements. We will experience and practice how to develop the sensations of energy.

Yang Style 14 form: This very basic form is easy to learn and will introduce you very gently into the world of Tai Chi. Of course any new movements especially performed slowly will be a challenge the first class. But, anything worth learning needs a period of orientation. Also we can develop our brain as we progress through our new experiences.

Chi Gong (basic form): A basic Chi Gong energy accumulation form will be introduced. This will add a new element to our practice and help to prepare our core and the hip joints for the 24 form.

Energy accumulation postures: Through various static postures we are able to develop a strong lower body and core, circulate internal and external energy and make a profound improvement in our overall health.

Push Hands (basic): Pushing Hands is a gentle partner form of sparring in which we practice balance, movement and harmony. Here we practice a single hand push hands.

Yang Style 24 form: The 24 posture Simplified Form of tai chi chuan, is a short version of Yang style tai chi composed of twenty-four unique movements. Many of the movements have already been practiced in the previous 14 form. There are added hand movements, stances and some kicking elements.

Chi Gong (intermediate form): Here we learn a simple yet powerful Chi Gong form that anyone can follow. This form will continue to strengthen the lower body and is very calming as we bring our energy and focus to our core.

Push Hands (intermediate): Here we practice a two handed push hands form.

Tai Chi form terminology: Now we will learn the terms for each Tai Chi movement in the 24 form.

Energy Movement (free style): This is a dynamic free style energy dance in which you follow your own movements as you follow the energy sensations. Your body instinctively knows what movements it needs to heal and rebalance, so we will just let go of our imposed limitations and enjoy the movements.

Yang Style 40 form: This longer form is for more advanced students and will enable us to go deeper into this dynamic moving meditation.

Push Hands (intermediate cont.) Here we practice a two handed push hands form combined with foot movement.

Chi Gong (advanced form): This is an energy circulation form in which we practice circulating our energy through our girdle meridian channel.

Tai Chi Sword: The Sword should be practiced after at least one year of Tai Chi training. Only then will the body be able to feel comfortable with the sword. Keep checking if you are adhering to the principles of Tai Chi at all times.

Know your weapon well, understand the different attacking parts of the sword.

Play with the sword every day, let it become part of you.

Perceive the sword as a tool and not a decorative object for hanging on the wall.

In Sword practice, one should focus on calmness in movement. The mind is as calm as the lotus pond, a clear surface to reflect the inner feeling of the form.

The body should float like the boat, gently among the lotus blossoms as not to damage any of the delicate petals. Move with grace and purpose.

Push Hands (advanced): Here we practice a two handed push hands form combined with more dynamic hand and foot movements.

Yang Style 108 form : This is the long form of Yang Style Tai Chi Chuan and through this form you will master all of the techniques and be able to practice in a deep meditative state as your body strengthens, your mind calms and your spirit and brightens.

24 Form Terminologies

1. Commencing, Preparation, Beginning
2. Part the Wild Horse’s Mane
3. White Crane Spreads Its Wings, Stork/Crane Cools Its Wings
4. Brush Knee and Step Forward, Brush Knee and Twist Step
5. Playing the Lute, Strum the Lute, Play Guitar
6. Reverse Reeling Forearm, Step Back and Drive Monkey Away,Repulse Monkey
7. Left Grasp Sparrow’s Tail, Grasp the Bird’s Tail
-Ward off
-Rollback
-Press
-Push
8. Right Grasp Sparrow’s Tail
9. Single Whip
10. Wave Hands Like Clouds, Cloud Hands, Cloud Built Hands, Wave Hands in Clouds
11. Single Whip
12. High Pat on Horse, Step Up to Examine Horse
13. Right Heel Kick, Separate Right Foot, Kick with Right Foot
14. Strike to Ears with Both Fists
15. Turn Body and Left Heel Kick
16. Left Lower Body and Stand on One Leg
-Single Whip Squatting Down, Snake Creeps Down,-Golden Rooster Stands on One Leg, Golden Bird Standing Alone
17. Right Lower Body and Bird Stand on One Leg
18. Shuttle Back and Forth, Fair Lady Works with Shuttles, (Walking Wood), Four Corners
19. Needle at Sea Bottom
20. Fan Through Back, Fan Penetrates Back, Flash Arm
21. Turn Body, Deflect, Parry, and Punch
22. Appears Closed, Withdraw and Push, as if Closing a Door, Apparent Close Up
23. Cross Hands
24. Closing

~ The mind follows the body, move slowly with grace and power, your mind will be calm and strong ~