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Photos Add Image. Edit Did You Know? Quotes Narrator : Before beginning, you will want to dress in loose, comfortable clothes that are non-binding, and will allow the body to move freely.

Or, you may choose, as our models have, to exercise in a natural state, wearing nothing at all. Add the first question. Language: English. By practicing and ultimately embodying the principles in Tai Chi, you start to manage your own well-being.

In truth, this is the beginning of an inner journey; a very practical, measurable way to reclaim your own power of spirit: your essential creative ability.

The slow movements of Tai Chi are graceful, powerful, relaxed, balanced, and meditative. Developed in China over a thousand years ago, this form of exercise unites the mind and the body, combining aspects of meditation, exercise, visualization, and martial art.

Once learned, a Tai Chi form may take ten minutes to perform. Done once or twice daily, it provides extraordinary health benefits, improving balance, flexibility, and strength, while calming the spirit and reducing stress.

The most fundamental of these is the Tai Chi form, a classical series of movements which the student memorizes, much like a music student might memorize a classical piece of music.

Once the movements are memorized, the real work of refining the movement can begin. The study focuses on the subtleties of relaxation, breathing, and body alignment.

Movement is caused by internal pressure changes rather than muscular tension. The mind must be flexible, so the body will be supple. With long term study, good Tai Chi takes into account not only the laws of physics, but the mysteries of the heart and mind.

Fear and anxiety cause tension, which is felt in the body. If we can undo the tension, we can begin to undo the fear and anxiety. At an advanced stage, the fear associated with ego can be abandoned.

Draw him outside of that sphere and into your own, and his strength will dissipate. The Push Hands exercises also help us deal with fear in the use of Tai Chi as a martial art.

After achieving a state of deep relaxation in the Tai Chi form, students may try to bring that calm feeling into the practice of push-hands, the two person Tai Chi exercise for the development of martial sensitivity.

Initially, this two person exercise can be extremely gentle, allowing the practitioners to operate in the most relaxed and efficient manner. Sometimes using the classical movements, sometimes in a freestyle manner, partners take turns searching out points of tension on each other.

When a point is found, the student must learn how to relax the tense area in order to avoid losing balance. Over time, by learning correct and effective ways of relaxing and moving, one is able to absorb sudden and forceful pushes from one's partner with a minimum of tension and fear.

The relaxed body aligns itself automatically to retain balance. The concept of nakedness is a subjective one. Since ancient times, many people have devoted their lifetime and energhy to probing the nature and essence of wush and mastering the maximum skills, but few have succeeded.

However, a learner can improve his skill if he keeps on practising and someday he will become an expert. As the saying goes: Drops falling, if they fall constantly, will bore through a stone.

Taijiquan is a part of the rich cultural heritage of China. It is an art in whose slow and gentle movements are embodied vigour and force. As a Chinese saying aptly puts it, "Inside the cotton is hidden a needle".

Its technical, physiological and mechanical qualities all have a philosophical basis. For learners, the guidance of a good teacher and discussions of the skills and techniques with friends are necessary, but the most important thing is persistent and untiring practice.

Indeed, there is nothing like practice, and learners of taijiquan, men and women, young and old, will get the best possible results if they keep at it all the year round.

In recent years, the number of people studying taijiquan in various parts of China has been increasing. This is an indication of the bright prospects of wushu.

Many learners are conscientious and persistant in training, which will enable them to attain a high level of achievement.

It should be pointed out that two wrong tendencies should be guarded against. The first is that some some people who are young and talented acquired a quicker understanding than most other people and so become complacent and stop half way.

These people can never achieve great success. The second wrong tendency is that some learners are too anxious to achieve quick success and get instant benefits.

They want to learn everything in a short time, from shadow boxing to wielding the sword, broadsword, spear and other weapons. They know a smattering of each, but do not grasp the essence and their movements and postures are full of flaws to the expert eye.

It is difficult to correct their movements, for a thorough "overhaul" is needed and , as often as not, they might change in the morning and return to the old habits in the evening.

Hence the saying in Chinese boxing circles: "Learning taijiquan is easy but to correct a wrong style is difficult". In other words, more haste less speed.

And if these people pass on their mistakes to others, they will be doing a great harm. In learning taijiquan, one should first of all start from the quan jia or frame of boxing; he should practise according to the routines and follow the master's every movement carefully, and keep each action in mind.

Meanwhile, he should pay attention to the nei, wai, shang and xia. Nei means using the mind rather than force. Wai means the relaxation of the limbs, shoulders and elbows, making the movements from the foot to the leg to the waist gentle and continuous.

Shang means straightening the head, and xia means sinking the breath to the lower belly. For a beginner, the most important thing is to remember these points, grasp their essence and practise each basic movement correctly over and over again, never seeking quick success and instant benefit.

It is advisiable to make slow and steady progress , for this will pay in the long run. In practising taijiquan, it is necessary to keep all the joints in the body relaxed, so that the movements will be natural and unrestrained.

Do not hold your breath that may lead to puff and blow , and do not use stiff strength in moving the arms, legs and waist and body, but try to make your movements gentle and continuous.

These two points are well-known among the wushu experts, but many trainees have difficulty putting them into practice.

The learners should bear in mind the following points:. Keep your head erect and do not incline it forward or backward.

As the saying goes, "Its like there is something on your head, and you should take care not to let it fall".

But you should not hold your head in a stiff manner, and though your eyes look straight ahead, they should follow the movements of the limbs and body.

Although your eyes look into vacancy, they are an important component of the movements of the body as whole. Your mouth sghould remain half open and half closed, with the nose breathing in and mouth breathing out naturally.

If saliva is produced in the mouth swallow it. Hold the torso straight and the backoune and free end of the sacrum vertical.

When moving, always keep the chest slightly inward and the back upright. The beginners should keep these key points in mind, otherwise their movements will become mere formality or dull-looking, and they will not be able to make much progress in spite of long years of practice.

Relax the joints of both arms, letting the shoulders droop and the elbows curve naturally; the palms should be slightly extended and the fingers slightly bent.

Move the arms by conciousness and send qi breath or vital energy to the fingers. Remember these key points and success will be yours.

Take not of the difference in stance between the two legs which move as gently as those of a cat. When one foot is planted firmly on the ground,the other is in an empty stance.

When you shift the weight on to the left leg, then the left foot is firmly on the ground, while the right foot is in an empty stance, and vice versa.

When the foot is firmly on the ground, it does not not mean that you should exert too much force on that leg, for if you do so, your body will incline forward and you will lose your balance.

The action of the feet is divided into kicking upward and kicking downward. When you kick upward, pay attention to your toes, and when you kick downward, pay attention to the sole; conciousness of the action will be followed by vital energy, and vital energy will be followed by strength.

When you do all this, you should relax the joints and avoid stiffness. The Ten Essentials of Taijiquan.

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 cannot circulate smoothly.

Keep the chest slightly inward, which will enable you to sink your breath to the dan tian lower belly. Do not protrude your chest, otherwise you will feel uneasy in breathing and somewhat "top heavy".

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 comes from the waist".

Inaccurate movements in taijiquan stem from erroneous actions of the waist. It is of primary importance in taijiquan 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.

Keep your shoulder in a natural, relaxed position. If you lift your shoulders, the qi 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. Among the people who practise taijiquan, it is quite common to hear this comment: "That is entirely using the mind, not force".

In practising taijiquan, the whole body is relaxed, and there is not an iota of 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 taditional Chinese medicine, there is in the human body a system of pathways called jingluo or meridian which link the viscera with different parts of the body, making the human body an integrated whole.

If the jingluo is not impeded, then the vital energy will circulate in the body unobstructed. But if the jingluo 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 conciousness and circulate all over the body.

Through persistant practice one will be able to have genuine internal force.

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