Categories: Tai Chi

What is Wudang Tai Chi? Tips for Beginners

wu dang tai chi

Wudang Tai Chi,or Wudang Internal Martial Arts, is a famous type of Chinese Tai Chi martial arts. It originates from Mount Wudang and was created by the patriarch Sanfeng Zhang.

What are the Differences Between Tai Chi and Wudang Tai Chi?

Origin and Schools:

Wudang Tai Chi:

It is from Mount Wudang HuBei China.
Wudang is the birthplace of Tai Chi.
Created by the patriarch Sanfeng Zhang.

Tai Chi:

Based on the core principles of Tai Chi and Yin-Yang concepts from traditional Confucian and Daoist philosophy.
Integrates various Chinese martial arts elements to form, and it balances internal and external cultivation.
Characterized by softness, slowness, agility, and a balance of hardness and softness.
Numerous schools, including Chen, Yang, Wu (Hao), Wu, Sun, and He styles.

Style Characteristics:

Wudang Tai Chi:

Uses stillness to control movement and softness to overcome hardness.
Movements are fluid and continuous, combining hardness and softness, which are hidden rather than exposed.
Emphasizes internal power, integrating Daoist and Qigong techniques.
Aims for longevity and enduring vision.

Tai Chi:

The style is soft, slow, and agile, with unique features in each school.
Emphasizes unity of mind and body, connection of intention and energy, and cultivation of both internal and external aspects.
Aims to nurture temperament, strengthen the body, and provide skills for combat.

Content and Form:

Wudang Tai Chi:

“fighting within a confined space,” typically within a two-meter square area.
Includes spiral and twining movements, concepts of Jiu Gong and Ba Gua (Nine Palaces, and Eight Trigrams).
Internal practices include Tu Na (breathing exercises), external Qi gathering, and Hun Yuan standing exercises.

Tai Chi:

Includes basic forms, pushing hands, sparring, and combat training.
Internal cultivation practices like Zhan Zhuang exercises.
The practice process is divided into three stages: practicing form, practicing breath, and practicing spirit.

Historical Significance:

Wudang Tai Chi:

An important school of Tai Chi with profound historical roots and cultural connotations.
Regarded as a crystallization of Chinese martial arts and a treasure of Eastern culture.

Tai Chi:

Widely popular due to its unique style and deep cultural heritage.
In December 2020, inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity.

Which is Better? Tai Chi or Wudang Tai Chi

There is no answer to which is better between Tai Chi and Wudang Tai Chi, as it depends on individual needs and interests.

Wudang Tai Chi

Origin and Significance:

Important school of Tai Chi, originating from Mount Wudang.
Deep historical roots and cultural connotations.

Focus and Style:

Emphasizes internal strength cultivation.
Integrates Daoist and Qigong techniques.
Aims for longevity and enduring vision.
Characteristics include using stillness to control movement and softness to overcome hardness.
Movements are fluid, and continuous, and combine hardness and softness, which are hidden rather than exposed.

Tai Chi

Concept and Variety:

Broader concept for multiple schools and forms.
Includes various styles like Chen, Yang, Wu (Hao), Wu, Sun, and He.

Focus and Goals:

Emphasizes unity of mind and body, connection of intention and energy, and internal and external cultivation.
Aims to nurture temperament, strengthen the body, and provide skills for combat.
Functions include maintaining health, fitness, and self-defense.

Choosing Between Wudang Tai Chi and Tai Chi

Personal Interest:

If interested in Daoist culture and internal strength cultivation, Wudang Tai Chi may be a better choice.
If focused on practical combat skills or general fitness, exploring different styles of Tai Chi may be more suitable.

For beginners, the decision largely depends on personal preferences and what aspects of the practice they find most appealing.

What are the Major Practices of Wudang Tai Chi?

Wudang Tai Chi is a comprehensive martial arts system that includes various techniques and methods.

Tai Chi Thirteen Postures:

Core Component: Created by the patriarch Sanfeng Zhang, which is one of the cores of Wudang Tai Chi.
Components: Includes 13 movements: Zhan Zhuang posture, ball-holding posture, single push posture, probing posture, lifting posture, pouncing posture, bearing posture, separating posture, cloud posture, neutralizing posture, double push posture, lowering posture, and closing posture.
Characteristics: These movements embody offensive and defensive awareness and incorporate Daoist internal practices like breathing exercises, energy gathering, and standing exercises.

Sanfeng Tai Chi:

Important Form: Another significant form of Wudang Tai Chi, developed by disciples of Zhang Sanfeng based on the Thirteen Postures.
Components: Consists of 108 movements.
Characteristics: Although the specific techniques of five steps, eight methods, and attack-defense essentials may not be overtly apparent, they are intrinsically included.

Wudang Original Tai Chi:

Other name: Zhang Sanfeng Original Tai Chi.
Characteristics: An ancient, straightforward form that is easy to learn and practice with natural movements.
Components: Although the specific techniques are not listed, it can be inferred that they include the fundamental principles and movements of Wudang Tai Chi.

Basic Techniques:

Shoulder and Arm Techniques: Involves movements such as forward and backward shoulder rotation, and arm-peng pressing circle, requiring coordination without using brute force.
Basic Movements: Includes standing postures and breathing methods, forming the foundation for practicing Wudang Tai Chi.

Daoist Qigong Techniques:

Integration: Combines Daoist Qigong methods, such as refining essence into Qi, refining Qi into spirit, and refining spirit to return to emptiness.
Purpose: Aims for comprehensive cultivation of the body and mind.

Wuji (Void) Techniques:

Foundation: The root of Wudang Tai Chi, derived from Daoist internal alchemy practices.
Forms: Includes standing meditation, seated meditation, and sleeping meditation.
Purpose: The highest level of Tai Chi practice, focuses on cultivating the three treasures of the human body: essence, Qi, and spirit.

Tips on How to Practice Wudang Tai Chi

Tai Chi Thirteen Postures

Movement Composition:

You should practice the thirteen movements: starting posture, ball-holding posture, single push posture, and others.

Practice Points:

Unity of Form and Intention: You should ensure that your actions and intentions are closely aligned, with movements reflecting your awareness.
Harmony of Breath and Spirit: You should emphasize coordination of your breath and spirit, using breath regulation to enhance mental focus.
Continuous Movements: You should make your movements smooth and uninterrupted, flowing like water.
Combination of Hardness and Softness: You should display a balance of strength and flexibility in your movements, combining firm force with soft resilience.

Sanfeng Tai Chi

Movement Characteristics:

You can practice the 108 forms, understanding that they encompass the essence of five steps and eight methods even if not overtly visible.

Practice Tips:

Shifting of Center of Gravity: You can maintain stable and smooth shifts in your center of gravity during movement transitions.
Breath Coordination: You can align your breath with your movements, inhaling at the start and exhaling at the end of actions.
Continuity of Movements: You should ensure that your movements are continuous and fluid.

Basic Techniques

Shoulder and Arm Techniques:

Lifting and Dropping Shoulders: simultaneously lift both shoulders upward and then let them drop naturally.
Forward and Backward Shoulder Rotation: You can rotate your shoulders forward and backward to increase flexibility.
Arm-Peng Pressing Circle: You use mental focus to guide your hands forward in a pressing motion while slightly pushing off the back leg, applying force through the waist, and extending your arms in a circular pressing action.

Waist Techniques:

Forward Bending: You bend forward, touching the ground with your hands, then straighten up and lift your hands upward repeatedly.
Side Bending: You should bend to the left and right sides, touching the ground with your hands to enhance waist flexibility.

Daoist Qigong Techniques

Refining Essence into Qi:

You can use specific breathing and mental exercises to transform your body’s essence into internal energy (Qi).

Making Qi into Spirit:

You can further refine your internal energy into spiritual strength once Qi is abundant.

Leading Spirit to Emptiness:

You should aim to attain a state where your spiritual strength merges back into emptiness, achieving unity of body and mind.

Wuji (Void) Techniques

Preparatory Posture:

Stand upright with your feet together, arms naturally hanging down, fingers slightly raised, and palms facing down.

Breathing Method:

Use natural breathing techniques, making sure your breaths are even, deep, long, and gentle.

Standing Meditation:

Stand still for extended periods, adjusting your breath and mental focus to enhance bodily stability and internal energy flow.

What are the Benefits of Practicing Wudang Tai Chi?

Health and Wellness:

Enhance Flexibility: Wudang Tai Chi’s slow and fluid movements can improve your joint flexibility and muscle stretch.
Improve Cardiopulmonary Function: Deep breathing and continuous movements effectively can strengthen your heart and lung function and promote blood circulation.
Promote Endocrine Balance: Practicing Wudang Tai Chi can help you regulate the endocrine system, relieve stress, and improve sleep quality.
Boost Immunity: Long-term practice of Wudang Tai Chi can enhance your body’s resistance, helping to prevent diseases.

Mental and Psychological Benefits:

Reduce Stress: Wudang Tai Chi movements and breathing techniques relax your body and mind, reducing everyday stress.
Improve Focus: Practicing Wudang Tai Chi with high concentration and focus improves your attention and concentration.
Cultivate Patience and Perseverance: The consistent practice of Wudang Tai Chi makes good patience and perseverance.
Enhance Self-Confidence: Mastering Wudang Tai Chi skills and movements increases self-confidence and a sense of accomplishment.

Martial Arts Skills:

Improve Self-Defense Ability: Wudang Tai Chi includes practical combat techniques that enhance self-defense skills.
Enhance Coordination: Wudang Tai Chi movements, which require coordination of various body parts, improve physical coordination.
Increase Strength: Wudang Tai Chi’s internal power, despite their gentle appearance, enhances physical strength.

Cultural Experience:

Understand Chinese Traditional Culture: Practicing Wudang Tai Chi offers a deep understanding of an important aspect of Chinese traditional culture.
Experience Daoist Philosophy: Wudang Tai Chi integrates Daoist philosophy, making practitioners to experience concepts such as “Wu Wei” (non-action) and “Dao follows nature.”