Ten important points when practising Tai Chi Chuan

[Martin2]

Hi all,

I put a text of Ma Hailong on our blog:

http://taichi-philosophy.blogspot.com/

(some might know it, but it is good anyway for the others to read - I think)

Martin2

[Doc Stier]

Compare the above 10 points with those of Master Yang Cheng-Fu below:

THE TEN ESSENTIALS OF TAI-CHI CHUAN
Dictated by Yang Cheng-Fu
Recorded by Chen Wei-Ming

1) Straightening the Head
Stand straight and hold the head and neck naturally erect, with the mind concentrated on the top. Do not strain or be tense. Otherwise, the blood and vital energy (chi) cannot circulate smoothly.

(2) Correct Position of the Chest and Back
keep chest slightly inward, which will enable you to sink your breath to the tan-tien (lower belly). Do not protrude your chest, otherwise you will feel uneasy in breathing and somewhat "top heavy". Great force can be launched from the spine only when you keep the vital energy in your lower belly.

(3) Relaxation of the Waist
For the human body, the waist is the dominant part. When you relax the waist, your two feet will be strong enough to form a firm base. All the movements depend on the action of the waist, as the saying goes: "Vital force (chi) comes from the waist." Inaccurate movements in tai-chi chuan stem from the erroneous actions of the waist.

(4) Solid and Empty Stances
It is of primary importance in tai-chi chuan to distinguish between "Xu"(Empty) and "Shi" (Solid). If you shift the weight of the body on to the right leg, then the right leg is solidly planted on the ground and the left leg is in an empty stance. When your weight is on the left leg, then the left leg is firmly planted on the ground and the right leg is in an empty stance. Only in this way can you turn and move your body adroitly and without effort, otherwise you will be slow and clumsy in your movements and not able to remain stable and firm on your feet.

(5) Sinking of the Shoulders and Elbows
Keep your shoulder in natural, relaxed position. If you lift your shoulders, the chi will rise with them, and the whole body will be without strength. You should also keep the elbows down, otherwise you will not be able to keep your shoulders relaxed and move your body with ease.

(6) Using the Mind Instead of Using Force
Among people who practice tai-chi chuan it is quite common to hear this comment: "Entirely use the mind, not force." In practicing tai-chi chuan, the whole body is relaxed, and there is no stiff or clumsy strength in the veins or joints to hinder the movement of the body. People may ask: How can one increase his strength without exercising force? According to classical Chinese medicine, there is a system of pathways in the human body called jing-luo (or meridians and collaterals) which link the viscera with different parts of the body, making the human body an integrated whole. If the jing-luo are not impeded, then the vital energy (chi) will circulate in the body unobstructed. But if the jing-luo is filled with stiff strength, the vital energy will not be able to circulate and consequently the body cannot move with ease. One should therefore use the mind instead of force, so that vital energy will follow in the wake of the mind or consciousness and circulate all over the body. Through persistent practice one will be able to have genuine internal force. This is what tai-chi chuan experts call "lithe in appearance, but powerful in essence."

A master of tai-chi chuan has arms which are as strong as steel rods wrapped in cotton, with immense power concealed therein. Boxers of the Outer School ( a branch of wu-shu with emphasis on attack, as opposed to the Inner School which places the emphasis on defense) look powerful when they exert force, but when they cease to do so, the power no longer exists. So it is merely a kind of superficial force.

(7) Coordination of Upper and Lower Parts
According to the theory of tai-chi chuan, the root is in the feet, the force is launched through the legs, controlled by the waist, and expressed by the fingers. The feet, the legs and the waist form a harmonious whole. When the hands, the waist and the legs move, the eyes should follow their movements.This is what is meant by coordination of the upper and lower parts. If any one part should cease to move, then the movements will be disconnected and fall into disarray.

(8) Harmony of the Internal and External Parts
In practicing tai-chi chuan, the focus is on the mind and consciousness. Hence the saying: "The mind is the commander, and the body is subservient to it." With the tranquility of the mind, the movements will be gentle and graceful. As far as the form set is concerned, there is only the xu (empty), shi (solid), kai (open) and he (close). Kai not only means opening the four limbs but the mind as well, and he means closing the mind along with the four limbs. Perfection is achieved when one unifies the two and harmonizes the internal and external parts into a complete whole.

(9) The Importance of Continuity
In the case of the Outer School (which emphasizes attack) of boxing, the strength one exerts is stiff and the movements are not continuous,but are sometimes made off and on, which leave openings the opponent may take advantage of. In tai-chi chuan, one focuses the attention on the mind instead of force, and the movements from beginning to end are continuous and in an endless circle, just "like a river which flows on and on without end" or "like reeling a silk thread off of a cocoon."

(10) Tranquility in Movement
In the case of the Outer School of boxing, the emphasis is on leaping, bouncing, punching and the exertion of force, and so one often gasps for breath after practicing. But in tai-chi chuan, the movement is blended with tranquility, and while performing the movements, one maintains tranquility of mind. In practicing the form set, the slower the movement, the better the results. This is because when the movements are slow, one can take deep breath and sink it to the tan-tien. It has a soothing effect on the body and mind. Practitioners of tai-chi chuan will get a better understanding of all this through careful study and persistent practice.

[Martin2]

Hello Doc,

yes, interesting - great thanks.

And is it not interesting that the number 10 became popular among modern Tai Chi masters instead of the number 8?

Martin2

[cdobe]

Hello Doc,

yes, interesting - great thanks.

And is it not interesting that the number 10 became popular among modern Tai Chi masters instead of the number 8?

Martin2

It's the number of completeness and in a way it's in the 13 postures already. There are also a couple of other numbers that play a role in taiji like 5 and 3.

CD

[Doc Stier]

Hello Doc,

yes, interesting - great thanks.

And is it not interesting that the number 10 became popular among modern Tai Chi masters instead of the number 8?

Martin2

Hello Martin:

It is indeed interesting, but certainly not surprising to me, that simple Tranquility in Movement would find favor with more people than any of the other essential points. It is much easier to assume that performing a form set of any style with slowness of movement and calmness of mind alone is all that is necessary to acquire benefits and skills from the practice. It is apparently very appealing, and a lot less work, to believe that a practice built only on that one essential point will automatically result in all of the other essential points naturally falling into place.

I guess we can't all be smart!

Doc Stier