To practice Tai Chi, you should at least understand and follow the basic principles of Tai Chi, such as keeping the head upright, shoulders relaxed, elbows sinking, wrists sitting, fingers extending, chest containing, abdomen solid, hips tucked, and waist relaxed. Otherwise, even if you’re just doing it for fitness, the effectiveness will be greatly reduced.
Precision in Tai Chi Practice:
Tai Chi masters emphasize the importance of precision in practice.
Even a slight deviation can lead to significant errors.
Differentiating Real Tai Chi from Fake Tai Chi:
Fake Tai Chi exhibits raised face, shoulders, elbows, wrists, and abdomen, along with protruding chest, hips, and waist.
Real Tai Chi adheres to principles such as keeping the head upright, shoulders relaxed, elbows sinking, wrists neutral, fingers extended, chest contained, abdomen solid, hips tucked, and waist relaxed.
Fundamental Distinction:
The difference between real Tai Chi and fake Tai Chi is not minor; it’s fundamental.
It’s akin to the difference between night and day.
There are 17 important tips each beginner should know.
Stance training is the primary focus for mastering Tai Chi.
Variety of Tai Chi Stances:
Opening and closing stance
Squatting stance
Horse-riding stance
Hand-swirling lute stance
Lifting hands upward stance
White crane spreads its wings stance
And more
Every Movement is a Stance:
In Tai Chi, each movement can be considered a stance.
Basic Proficiency in Stance Training:
Basic proficiency involves effortlessly holding and moving through two or three stances.
Even for a strong young person, lifting arms without proper stance training can be challenging.
02. Head Techniques
Head Position in Tai Chi Practice:
The head should be kept upright, with the chin slightly tucked in.
This is known as “emptying the crown and raising the spirit, with a slight tuck of the chin to allow energy to flow to the top.”
Importance of Upward Energy at the Crown:
Lack of upward energy at the crown might make it challenging to exert force effectively, especially in pushing hands.
Upward energy facilitates effective force application and graceful movements.
Crucial Nature of Maintaining Upward Energy:
Maintaining upward energy at the crown is crucial for Tai Chi practice.
Facial Expressions:
Facial expressions should be natural, neither too smiling nor frowning.
Regardless of difficulty, it’s essential to keep facial expressions natural, as if nothing unusual is happening.
03. Eye Techniques
Gaze in Tai Chi Practice:
Your gaze should complement your movements in Tai Chi practice.
Look forward when necessary and focus on your lead hand when required.
Natural and Graceful Gaze:
Wherever you look, it should appear natural and graceful.
Examples of Gaze Direction:
In “white crane spreads its wings” posture, gaze is directed straight ahead.
In “left wild horse separates its mane,” focus is on the right index finger above when holding an imaginary ball with the right hand up and left hand down.
Focus on Lead Hand:
Maintain a focused and spirited gaze on the lead hand to avoid staring or appearing lost.
04. Nose Breathing Techniques
Natural Breathing in Tai Chi:
Breathing should be natural throughout Tai Chi practice.
Coordinate breath with movements, allowing it to elongate slowly.
Breathing should be so gentle that it’s inaudible, with no pauses.
Differentiation from Morning Exercise Breathing:
Tai Chi breathing differs from the 2-8 or 4-8 breathing patterns in morning exercises.
Tai Chi breathing should align with the difficulty and length of movements.
Breath Coordination with Movements:
Inhale as you rise and exhale as you descend or release during movements.
Integration of Movement and Breath:
Over time, integrate movements with breath to achieve a state where energy and breath merge.
Advanced Breathing Techniques:
Advanced techniques include reaching a state where you feel like you’ve heard a thunderous sound next to your ear, known as embryonic breath.
Consistently reaching this state contributes to longevity.
05. Ear Techniques
Listening in Tai Chi Practice:
While breathing remains inaudible, the ear should listen to the chirping of cicadas.
Cicada chirping refers to the “er” sound produced by the brain during relative quietness.
Entry into Tranquility:
By eliminating distracting thoughts and keeping the mind focused, attentive listening to cicada chirping leads to a sudden “whoosh” in the ears, akin to thunder.
This signifies entry into a state of tranquility.
Optimal Outcome of Seeking Stillness within Movement:
In this state, practitioners are oblivious to everything else; people and objects become unimportant.
This represents the optimal outcome of seeking stillness within movement, as emphasized in Tai Chi practice.
Emergence of Vitality:
Through prolonged stillness, vitality emerges.
Authentic Tai Chi Practice:
Authentic Tai Chi practice, especially for health, should not be done collectively.
The key lies in this aspect of stillness within movement, devoid of thoughts and self-initiated.
06. Tongue Techniques
Tongue Position in Tai Chi Practice:
Starting from the ready position, the tip of the tongue should be curled up, touching the roof of the mouth.
Acupoints at the Base of the Tongue:
Two acupoints at the base of the tongue: Jin Jing on the left and Shi Quan on the right.
Secretion of Saliva:
As movements are performed slowly, saliva will be secreted from these acupoints.
This saliva is referred to as “jade liquid.”
07. Shoulder Techniques
Relaxed Shoulders in Tai Chi Practice:
Regardless of the movement, whether rising or falling, shoulders should always be relaxed and sinking in Tai Chi practice.
This sinking should be natural and relaxed, not forced.
Importance of Relaxed Shoulders:
Shoulders are the root of the arms in Tai Chi.
If shoulders are not relaxed, most people won’t be able to lift their arms effectively.
Effectiveness in Yielding to an Opponent:
When yielding to an opponent, slight movement of shoulders can make it challenging for them to exert force.
Raising the shoulders creates a disconnection between arms and the rest of the body, resulting in a lack of power.
Integration of Arms and Body:
Only when shoulders are relaxed and arms are integrated with the whole body can power be effectively utilized.
Importance in Push Hands:
Leveraging the shoulders is a powerful technique in push hands.
For example, when the opponent pulls you, using their force to move towards their center can result in various outcomes, from a light push to an immediate imbalance.
08. Elbow Techniques
Emphasis on Sinking Shoulders and Dropping Elbows in Tai Chi:
Tai Chi emphasizes sinking the shoulders and dropping the elbows for optimal effectiveness.
If shoulders are relaxed and sunk but the elbows are slightly lifted or tucked in, it negates the effect of relaxed shoulders and disperses energy.
Role of Elbows in Tai Chi:
The elbow is the middle joint of the arm in Tai Chi practice.
Issues at this joint affect both the root and end joints, resulting in incomplete power.
Proper Alignment of Elbows:
In movements like “wild horse parts its mane,” “brush knee and twist step,” or others, elbows should neither lift nor tuck in.
Even in complex movements like “four corners shuttle,” lifting the elbows is not allowed.
Caution in Push Hands:
In push hands, the striking power of the elbow can be formidable.
Experienced practitioners often avoid using elbow strikes due to the potential for serious injury.
09. Wrist and Fingertip Techniques
Emphasis on Wrist Sitting and Fingers Extending in Tai Chi:
In Tai Chi practice, emphasis is placed on wrist sitting and fingers extending to ensure shoulder, elbow, and wrist form a unified whole.
Without proper alignment in the wrists, the power in the arms cannot harmonize, compromising stability of shoulder and elbow power.
Unified Functioning of Shoulder, Elbow, and Wrist:
The arms, as major gates of the upper body, require unified functioning of shoulder, elbow, and wrist for effective movement.
Once unified, power cannot be fully expressed without extending the fingers.
Role of Finger Extension:
Finger extension is crucial in Tai Chi practice.
In applications like pushing or receiving force, fingertips lead, and without wrist rolling action (such as squeezing motion), techniques won’t be effective.
Visual Appeal and Sensitivity in Push Hands:
Lack of finger extension may not be visually appealing in performances.
In Tai Chi push hands, fingertips should be as sensitive as a doctor feeling a pulse, gaining clear understanding of opponent’s force, energy, and strength upon slightest contact.
10. Power in Both Arms
Emphasis on Circular Movements in Tai Chi:
Tai Chi practice emphasizes circular movements, known as “embracing the origin and guarding the unity.”
Metaphor of Tai Chi as a Leather Ball:
Tai Chi is likened to a leather ball filled with air, presenting a round surface, making it difficult for opponents to find openings.
Roundness in Various Body Parts:
Shoulders should be round, with enough space beneath for a fist.
Waist should resemble a turning axle, maneuverable in all directions.
Back should maintain a rounded shape, akin to a bow, ensuring endless strength.
Crotch should maintain roundness when lifting the tailbone and wrapping the groin.
Supporting leg in postures like the bow stance should also be rounded.
Tiger’s mouth (space between thumb and index finger) should be round.
Initiation and Completion of Movements:
Both the start and finish of movements involve curved arcs.
Start should be light and agile, while the finish should be composed.
Concept of Light Start and Composed Finish:
Practitioners shouldn’t intentionally exert force but should maintain proper body alignment.
Failure to do so can result in shaky legs, even after completing a set of forms.
11. Chest Techniques
Strict Demands on the Chest in Tai Chi:
In Tai Chi, the chest should not be thrust forward, as it disrupts overall harmony and unity.
Alignment of Shoulders, Elbows, and Wrists:
The energy in Tai Chi should sink down through the shoulders, elbows, and wrists.
Thrusting the chest forward causes energy to rise and accumulate, compromising unity.
Benefits of Chest Retraction:
Slightly retracting the chest allows energy to descend into the lower abdomen.
This supports the roundness of the back and ensures energy is connected to the spine.
Emphasis on Chest Retraction in Various Martial Arts:
Tai Chi, Xingyi, Bagua, and even Western boxing emphasize chest retraction.
Retraction allows energy from the shoulders to extend forward, left, and right effectively.
Consolidation of Spirit and Energy:
Tai Chi emphasizes consolidating spirit and energy into the bones, requiring chest retraction.
Universal Requirement for Practitioners:
Regardless of gender, practitioners of Tai Chi must retract the chest to maintain proper alignment and energy flow.
12. Abdominal Techniques
Requirement for the Abdomen in Tai Chi Practice:
In Tai Chi, the abdomen should have energy sinking into the lower dantian, located an inch and three fingers below the navel.
This involves maintaining a rounded abdomen, ensuring it is full of energy.
Effects of Lifting the Abdomen:
Lifting the abdomen results in a concave shape, indicating that energy hasn’t descended to the lower dantian and rises to the chest.
Lifting or contracting the stomach is a significant error in mastering Tai Chi.
Proficiency in Tai Chi and Endurance:
A proficient Tai Chi practitioner, with energy sunk into the lower dantian, can endure several punches or kicks to the abdomen.
In Tai Chi push hands, a skilled practitioner can generate much more force using the abdomen to strike than an average person using their hands.
Power of Abdominal Striking:
A subtle movement inward from the abdomen can effortlessly send an opponent flying several feet away.
The striking power of releasing the abdomen is even more potent than using pushing or squeezing techniques.
13. Waist Techniques
Role of the Waist in Tai Chi Practice:
In Tai Chi, the waist acts as the commander of the entire body, driving the movement of the limbs.
Described as resembling an axle, the rotation of the waist propels the arms and legs in Tai Chi movements.
Characteristics of Waist Movement:
The rotation of the waist is subtle and gradual, not a swaying or twisting motion.
Every movement or stillness in Tai Chi is reflected in the waist, demonstrating the connection between body and mind.
Effortless Movements of Skilled Practitioners:
Highly skilled Tai Chi practitioners make movements seem effortless due to their adept use of the waist.
Examples of Waist Movement in Tai Chi Forms:
In movements like “Left Wild Horse Parts Its Mane” and “Cloud Hands,” the apparent movement of the hands is actually driven by the rotation of the waist.
Without proper waist rotation, movements come to a halt, indicating a beginner’s level of Tai Chi.
Importance of Waist Power in Push Hands:
Push hands emphasizes the power of the waist; a sore or weak waist can compromise one’s ability to effectively receive or withstand an opponent’s push.
The waist’s strength and ability to rotate in all directions are crucial for success in Tai Chi practice and push hands.
14. Hip Techniques
Control and Relaxation of the Hips in Tai Chi Practice:
Tai Chi demands strict control and relaxation of the hips to ensure harmonious energy flow throughout the body.
Jutting out the hips disrupts energy cohesion, leading to disjointed power and ineffective movements.
Role of the Hips in Energy Flow:
The hips play a pivotal role in directing energy flow within the body.
Constricting the hips allows energy to relax down to the feet, unifying energy throughout the body.
Importance of Hip Constriction:
Hip constriction ensures a coordinated flow of energy from the feet to the hands during Tai Chi practice.
This integration forms a complete system where power flows harmoniously from the ground up, reflecting the essence of Tai Chi.
Harmonious Flow of Power:
In Tai Chi, maintaining a coordinated flow of power from the feet to the hands is essential for effective movements.
When energy flows harmoniously throughout the body, Tai Chi practitioners exhibit a distinctive style and essence in their practice.
15. Leg Techniques
Leg Techniques in Tai Chi:
Leg techniques, particularly related to the bow stance, are crucial in Tai Chi practice.
Proper control of the hips is essential to maintain correct form in the bow stance.
Protruding Hips and Lifting the Waist:
If the hips are not properly controlled, it reflects in the bow stance as lifting the waist, which is undesirable in Tai Chi practice.
Elements of a Proper Bow Stance:
In Tai Chi, the bow stance requires:
Keeping the hips in check.
Forming a natural bend in the back leg.
Pushing the knee outward and aligning it with the toes of the back foot.
Ensuring the front knee does not extend beyond the toes.
Adherence to Tai Chi Principles:
Only when these criteria are met can a stance be considered a Tai Chi bow stance, adhering to the principles of Tai Chi practice.
16. Foot Techniques
Leg Training: Foundation of Strength:
Chinese martial arts emphasize leg training as the foundation of physical strength.
Western fitness training also recognizes the importance of leg training for overall strength.
Importance of Leg Strength:
Legs are fundamental for stability, accounting for 60% of the body’s total muscle mass.
Robust leg strength is essential for joint protection, basic strength, bone health, and preventing osteoporosis.
Impact on Mobility and Stability:
Inadequate leg strength affects physical mobility and diminishes overall body stability.
Proper leg training is crucial for maintaining mobility and stability, preventing injury and maintaining overall health.
Tai Chi’s Emphasis on Leg Strength:
Traditional Tai Chi places a high demand on leg strength, requiring movements to be executed with one leg supporting the body’s weight.
Stability without protruding the buttocks or swaying the body is emphasized, highlighting the importance of strong leg muscles.
Leg Strength as Foundation of Tai Chi Practice:
Tai Chi’s exercise begins with leg strength training, and its benefits stem primarily from the robustness of the legs.
17. Mirror Checking Techniques
Mirror of Restoration:
The method of restoration serves as a mirror for inspecting Tai Chi movements.
It involves returning movements to their original state without any adjustments.
Purpose and Function:
The restoration method helps reveal any flaws or deviations in Tai Chi movements.
It ensures correctness and alignment by highlighting any incorrect postures or movements.
Example:
In the starting posture, if there’s a forward or backward tilt, an unadjusted restoration immediately exposes the awkwardness of the lean.
Any uneven shoulders, protruding buttocks, or other flaws become apparent through unadjusted restoration.
Consistency and Accuracy:
Using the restoration method ensures consistency and accuracy in Tai Chi practice.
It serves as a constant reflection to avoid deviation and maintain correct form throughout the practice.