More about Tai Chi

This page is a continuation of the Introduction to Tai Chi page with tips for beginners looking to deepen their practice.

I’ve grouped the notes under the individual headings: mind, body, breath, energy (Qi), spirit, and form, but what’s unique about Tai Chi and Qigong is how practice develops all of these elements together.

It might be interesting to match the areas of practice outlined below, to the outcomes listed on the Health Benefits page.

  • Mind

    • remain present, and be clear about what you’re doing

    • cultivate internal stillness and mindfulness even during movement

    • focus your attention

  • Body

    • practice regularly to build Tai Chi specific physical strength, co-ordination and mobility - which will also improve your form

    • learn a few Qigong/Traditional Chinese Medicine points to get the most out of your practice:

      • Bai Hui

      • Dan Tien

      • Kua

      • Ton quom

      • Ming Men

  • Breath

    • control your breathing

    • time breathing patterns to the movements of the forms

    • first, work on diaphragmatic, or Dan Tien breathing:

    • Draw in your breath in through your nose to your lower belly (lower Dan Tien) and allow your belly to rise as it fills with air

    • Let your belly fall as you release the air

    • In meditation we just remain aware as the breath exits naturally. When we’re practising forms, we harmonize the breath with the mind and body.

  • Energy (Qi) https://www.youtube.com/watch?v=ZR29rCLhD6o&t=553s

    https://www.nicoleleeqigong.com.au/blog/yi-dao-qi-dao-qigong-intent

    • Practice good alignment

    • “Yi dao, Qi dao” where you pay attention, there Qi goes

    • Yi Dao, Qi Dao - energy flows where attention goes

    • Cultivate “song” relaxedness so Qi can flow

    • Harmonize mind, body, and spirit to develop Qi

  • Spirit

    • Apply the Way of the Warrior to your personal growth:

      • Practice consistently to develop strength of will and patience

      • Practice mindfully to deepen focus and skill

      • Build endurance by continually growing your practice, even in small ways

  • Form

    • Good Tai Chi form brings together all of the above points, and has certain characteristics including:

      • Song - Looseness or relaxedness

      • Peng - Expansion

      • Ding - Uprightedness

      • Chen - Rootedness

      • Chan Si Jin - Silk Reeling - smooth and circular movement

  • Although theory needs practice to come alive, one of the most influential guides to good Tai Chi form is Yang Chenfu’s 10 Essential Points (1925):

  1. Empty, lively energy lift the crown

  2. Sink the chest, raise the back

    1. Relax the waist

    2. Distinguish full and empty

    3. Sink shoulders, drop elbows

    4. Use intention, not force

    5. Upper and lower follow each other

    6. Internal and external united

    7. Continuous and unbroken

    8. Seek stillness within movement

One common version of the different translations:

  1. Commencement

  2. Part the Wild Horse’s Mane

  3. White Crane Spread Its Wings

  4. Brush Knee

  5. Play the Pipa

  6. Repulse Monkey

  7. Grasp Sparrows Tail (L)

  8. Grasp Sparrows Tail (R)

  9. Single Whip

  10. Wave Hands Like Clouds

  11. Single Whip

  12. High Pat on Horse

  13. Right Heel Kick

  14. Strike to Ears With Both Fists

  15. Turn and Left Heel Kick

  16. Snake Creeps Down, Golden Rooster Stands on One Leg (L)

  17. Snake Creeps Down, Golden Rooster Stands on One Leg (R)

  18. Fair Lady Works with Shuttles

  19. Needle at Sea Bottom

  20. Fan Through the Back

  21. Turn, Deflect, Parry, and Punch

  22. Apparent closing

  23. Cross Hands

  24. Closing Form

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