Our Taiji club had a holiday party today and we all did demonstrations for various forms. It was great to see various styles and forms that members learned from different sources such as Yang style, Chen style, Bagua, Xingyi, etc. I was also happy to see the progress club members have made over the past year in forms 8, 16, 24, 32, 42 and sword 32 and 42.
When I did the performance, I could not enter into the mind state as in normal practices. As a result, I could not stand still in many poses and some movements were not continuous and smooth. I guess I felt nervous when there were so many eyes watching. I was wondering how people could perform the forms in Taiji competitions.
In my routine practice, I can enter into the state that my mind and body are fully involved in the continuous movements and poses. My mind is alert and my body follows it naturally. I enjoy the practice routines and feel good after completing it.
I can't do the same whenever I do performances/demonstrations. I hope through practice, I can improve my foot strength and balance. However, I think the key is the mind state. If I can put my mind into the mindful state in any circumstance, my body will follow it with ease.
Saturday, December 09, 2006
Sunday, October 29, 2006
Yin and Yang Transitions
In last week's class, my Taiji instructor pointed out that my upper body was held too straight while performing Fair Lady Throws Shuttles in Taiji 42 Form. He said during the Taiji routine, both the upper body and lower steps should go through constant Yin and Yang transitions. In the upper body area, it means to contain and open the chest alternately.
In the past week, I have been practicing in front of a mirror to find out how I can change my upper body from containing the chest to opening it and vice versa. I found it was awkward since I had been holding my head high and back straight all my life. My understanding of the Taiji principle “Containing the chest and pulling up the back” was just relaxing both shoulders and the chest area plus Yi Nian (imagination). I guess my natural tendency even in a relaxed position is to open the chest area and straighten the back.
Today, the instructor told me to move shoulders slightly inward to achieve the effect of containing chest and pulling up the back. It seems worked. I can feel the chest area more relaxed when pulling both shoulders slightly inward.
I have been only paid attention to the steps and arms, and upper and lower following each other in Taiji practice. It makes sense that constant Yin and Yang transitions are realized by arms, upper body and lower steps in a unified way.
Here are the tips for Qi circulation during Yin and Yang transitions:
Relax both shoulders
Move the shoulders slightly inward
Neck straight
Contain the chest and pull up the back
Qi sinks to Dantian (inhale)
Qi moves up from the spine to the head crown (exhale)
In the past week, I have been practicing in front of a mirror to find out how I can change my upper body from containing the chest to opening it and vice versa. I found it was awkward since I had been holding my head high and back straight all my life. My understanding of the Taiji principle “Containing the chest and pulling up the back” was just relaxing both shoulders and the chest area plus Yi Nian (imagination). I guess my natural tendency even in a relaxed position is to open the chest area and straighten the back.
Today, the instructor told me to move shoulders slightly inward to achieve the effect of containing chest and pulling up the back. It seems worked. I can feel the chest area more relaxed when pulling both shoulders slightly inward.
I have been only paid attention to the steps and arms, and upper and lower following each other in Taiji practice. It makes sense that constant Yin and Yang transitions are realized by arms, upper body and lower steps in a unified way.
Here are the tips for Qi circulation during Yin and Yang transitions:
Relax both shoulders
Move the shoulders slightly inward
Neck straight
Contain the chest and pull up the back
Qi sinks to Dantian (inhale)
Qi moves up from the spine to the head crown (exhale)
Tuesday, October 24, 2006
Reciting Practicing Key Points
When I stand there and start Zhan Zhuang or performing a Taiji routine, my mind sometime wonders to other places. I have found reciting some practicing points and feeling myself right before the practice can help me relax, concentrate and maintain proper postures. These points also support me subconsciously during the practice.
Here are the key points I recite:
Head upright
Sink the shoulders and drop the elbows
Draw the chest and pull up the back
Loosen the waist and kua
Knees bend slightly and comfortably
Feet firm on the ground
Keep the spine upright
The Qi sinks to Dantian
The energy lifts up the crown of the head
I customized these points from "Thirteen Important Points in Taijiquan". As you can see, I run from the head to the feet and back to the head. I have found they are easy to remember and helpful.
Of course, other points such as harmony, using mind intent, even speed, etc. are important too but I have found the above is a good set to get me into the mindful state.
Here are the key points I recite:
Head upright
Sink the shoulders and drop the elbows
Draw the chest and pull up the back
Loosen the waist and kua
Knees bend slightly and comfortably
Feet firm on the ground
Keep the spine upright
The Qi sinks to Dantian
The energy lifts up the crown of the head
I customized these points from "Thirteen Important Points in Taijiquan". As you can see, I run from the head to the feet and back to the head. I have found they are easy to remember and helpful.
Of course, other points such as harmony, using mind intent, even speed, etc. are important too but I have found the above is a good set to get me into the mindful state.
Sunday, October 22, 2006
Inspiration from a Beginners' Yoga Lesson
I recently started a Yoga lesson. My goal is to learn the breathing techniques in Yoga to improve my breathing. Although I have been doing Taiji for many years, I have found my breathing is still shallow. It seems even though I feel the Qi goes down to Dantian but my chest area is still tight. Worse even, I forgot to breath sometimes! Although I will continue reminding myself about qi sinking into Dantian during the practice, I thought I might look at it from a different perspective.
After two classes, I felt I had more control of my breathing. In addition, I am inspired by the technique that the teacher used for Yoga beginners. I decided to share some thoughts with you.
My teacher, Alice, was trained in traditional Yoga. She is very encouraging, nurturing and supporting in the class. She put all the students at ease by her pleasant smile, soft voice and gentle touches. She constantly reminds us: "Just give it a try." "Listen to your body. Maybe it tells you something." "Don't make judgment, just feel it." I found I was led into Yoga postures without too much thinking.
On the way home after taking the first class, I thought of a quote from Martha Stewart in the book "Being Martha" by LLoyd Allen: "I do as I please and I do it with ease."
I recalled when I just started learning Taiji, how excited but overwhelmed I was about various postures and transitions.
I thought if one day, I would teach Taiji, I would do the following:
- I would seek to understand what motivates the students to learn Taiji
- I would ask how much they knew Taiji already
- I would introduce Taiji principles one at a time
- I would teach my students how to relax first
- I would have the students try one posture a few times and then move to another posture
- I would ask my students to feel themselves after learning one principle, posture or movement
- I would not bombard students with all the Taiji principles at once
- I would not teach any form at the begining
- I would not constantly correct students for postures until they are ready
In summary, I would create an easy and relaxed environment, have the students learn one thing at a time and encourage them to reflect what they have learned. I would make the learning process interesting and inspiring.
After two classes, I felt I had more control of my breathing. In addition, I am inspired by the technique that the teacher used for Yoga beginners. I decided to share some thoughts with you.
My teacher, Alice, was trained in traditional Yoga. She is very encouraging, nurturing and supporting in the class. She put all the students at ease by her pleasant smile, soft voice and gentle touches. She constantly reminds us: "Just give it a try." "Listen to your body. Maybe it tells you something." "Don't make judgment, just feel it." I found I was led into Yoga postures without too much thinking.
On the way home after taking the first class, I thought of a quote from Martha Stewart in the book "Being Martha" by LLoyd Allen: "I do as I please and I do it with ease."
I recalled when I just started learning Taiji, how excited but overwhelmed I was about various postures and transitions.
I thought if one day, I would teach Taiji, I would do the following:
- I would seek to understand what motivates the students to learn Taiji
- I would ask how much they knew Taiji already
- I would introduce Taiji principles one at a time
- I would teach my students how to relax first
- I would have the students try one posture a few times and then move to another posture
- I would ask my students to feel themselves after learning one principle, posture or movement
- I would not bombard students with all the Taiji principles at once
- I would not teach any form at the begining
- I would not constantly correct students for postures until they are ready
In summary, I would create an easy and relaxed environment, have the students learn one thing at a time and encourage them to reflect what they have learned. I would make the learning process interesting and inspiring.
Monday, October 09, 2006
Taiji - How to Progress to the Next Level?
After learning several Taiji forms and practiced for several years, some friends often ask this question: How do we progress to the next level?
I am thinking... it depends.
It depends on what motivated you to learn Taiji in the first place and what motivates you now to move to the next level. You must ask yourself how you would be different from today if you would achieve the next level.
1. If you think of Taiji as a gentle form of exercising and do not want to spend too much time on understanding the internal meaning, I suggest you just keep practicing the form for the rest of your life. You will definitely get the benefits out of it.
2. If you are interested in performing Taiji in addition to the health benefits, take more lessons to perfect your postures, transitions and make your movements more graceful.
3. If you are curious about various Taiji styles. You may try learning other forms and styles with different teachers. You may compare the differences among various styles to find out the root of Taiji.
4. If you are amazed by the gongfu (or Kungfu) that Taiji masters possess like Chen Xiaowang, you will need to find the masters, learn from them and develop your strengths and gongfu.
5. If you want to get further health benefits such as reducing stress, experiencing internal connections and smoothing internal energy flow, you need to understand the principles of Taiji and put it into practice. You will have to practice Taiji daily, observe yourself, focus on your intention and feel the internal qi.
6. If you want to apply Taiji principles to your life for happiness and success, you will have to go a step further. You not only have to feel the internal qi, but also use the qi to energize you and train yourself new ways of reacting to the world. This will take a long time. However, nobody can do it for you except for yourself. You should do some readings, exchange ideas with your pals and most importantly, use your brain to think and your body to feel.
In any case, keep practicing!
When Master Li Deyin visited NJ this May, he told us a story about seeing a 94-year old gentleman doing Taiji in a cold day without wearing many layers of clothes. The old man's postures and movements were not perfect but he was so immersed himself in the form. He looked so healthy and at ease. Mr. Li reminded us keeping up the practice was so important for getting the health benefits.
I am thinking... it depends.
It depends on what motivated you to learn Taiji in the first place and what motivates you now to move to the next level. You must ask yourself how you would be different from today if you would achieve the next level.
1. If you think of Taiji as a gentle form of exercising and do not want to spend too much time on understanding the internal meaning, I suggest you just keep practicing the form for the rest of your life. You will definitely get the benefits out of it.
2. If you are interested in performing Taiji in addition to the health benefits, take more lessons to perfect your postures, transitions and make your movements more graceful.
3. If you are curious about various Taiji styles. You may try learning other forms and styles with different teachers. You may compare the differences among various styles to find out the root of Taiji.
4. If you are amazed by the gongfu (or Kungfu) that Taiji masters possess like Chen Xiaowang, you will need to find the masters, learn from them and develop your strengths and gongfu.
5. If you want to get further health benefits such as reducing stress, experiencing internal connections and smoothing internal energy flow, you need to understand the principles of Taiji and put it into practice. You will have to practice Taiji daily, observe yourself, focus on your intention and feel the internal qi.
6. If you want to apply Taiji principles to your life for happiness and success, you will have to go a step further. You not only have to feel the internal qi, but also use the qi to energize you and train yourself new ways of reacting to the world. This will take a long time. However, nobody can do it for you except for yourself. You should do some readings, exchange ideas with your pals and most importantly, use your brain to think and your body to feel.
In any case, keep practicing!
When Master Li Deyin visited NJ this May, he told us a story about seeing a 94-year old gentleman doing Taiji in a cold day without wearing many layers of clothes. The old man's postures and movements were not perfect but he was so immersed himself in the form. He looked so healthy and at ease. Mr. Li reminded us keeping up the practice was so important for getting the health benefits.
Friday, September 15, 2006
Feel Taiji During Form Practice
Many Taiji (Tai Chi) books and articles talk about how the mind should be emptied or concentrated when performing a Taiji form.
For example, on this web site, it says:
"The mind must be totally concentrated and absorbed in the form. The subconscious mind directs the form while the conscious mind becomes pure and empty. Mind, body and spirit are united as one and a state of selflessness exists."
In another article, the author says that the mind should not be emptied. It should be involved and move the qi.
"Tai chi chuan forms practice should calm the mind, but it should not empty it.
"The mind is always involved," Lee says. "The mind moves the chi, and the chi leads the movement. At the first stages, you have to learn to move your left foot, right foot, arms, etc., but eventually you become very fluid. You begin to express the movement. But you don't do it totally in a state of 'no mind.'"
I think both views are right. They are all about the mind should be immersed in the practice thus the tension in your head(if you have it from the work and life) can be released.
Recently, I paid attention to my mind activities during the practice. I have observed that the thoughts in my mind are different in different practice context.
Night Practice Before Going to Bed
I want to relax so I can have a good sleep. I only do Taiji Form 8 because it is really simple. I play my favorite music. Sometimes, I feel my mind, body and heart are melted with the music and the movements. Sometimes, I consciously put positive thoughts into my mind. Many times, other thoughts are flying into my mind especially when I have a deadline and/or unsolved problems, "the problem is..., solutions, debates, tomorrow,..." I have to consciously stop the thoughts and pull myself back to the practice.
Morning Practice after Getting Out from Bed
I do 20-30 min practice including warm-up and a simple form. I do it in the backyard where I can see a foggy lake, trees, grass, birds and squirrels. I feel excited and refreshed every time. My mind is usually focused on making the movements right and improvements.
Weekend Morning Practice
This is a fun time with friends. We chat before the practice, during the break and after practice. It seems we haven't seen each other for a long time. We practice in a park. The park is big and the landscaping is beautiful. I feel delightful, refreshed and relaxed. However, sometimes my mind is pulled off from the practice when we forget certain movements/transitions or our movements are not synchronized. To me, this is a pleasant excise time but not really Taiji time.
Taiji Class
Now our class starts again. During the class, my mind is really focused on the end-point postures, transitions and movements following the instructions from the teacher. This is a learning time. During the group practice, I can also feel the qi and the energy from the group. I treasure every minus with the teacher and the group practice. I also enjoy the social environment.
I think practicing on your own without any distraction is one way to feel Taiji, the qi, empty mind and the energy. Group practices can bring you the energy in a different dimension.
For example, on this web site, it says:
"The mind must be totally concentrated and absorbed in the form. The subconscious mind directs the form while the conscious mind becomes pure and empty. Mind, body and spirit are united as one and a state of selflessness exists."
In another article, the author says that the mind should not be emptied. It should be involved and move the qi.
"Tai chi chuan forms practice should calm the mind, but it should not empty it.
"The mind is always involved," Lee says. "The mind moves the chi, and the chi leads the movement. At the first stages, you have to learn to move your left foot, right foot, arms, etc., but eventually you become very fluid. You begin to express the movement. But you don't do it totally in a state of 'no mind.'"
I think both views are right. They are all about the mind should be immersed in the practice thus the tension in your head(if you have it from the work and life) can be released.
Recently, I paid attention to my mind activities during the practice. I have observed that the thoughts in my mind are different in different practice context.
Night Practice Before Going to Bed
I want to relax so I can have a good sleep. I only do Taiji Form 8 because it is really simple. I play my favorite music. Sometimes, I feel my mind, body and heart are melted with the music and the movements. Sometimes, I consciously put positive thoughts into my mind. Many times, other thoughts are flying into my mind especially when I have a deadline and/or unsolved problems, "the problem is..., solutions, debates, tomorrow,..." I have to consciously stop the thoughts and pull myself back to the practice.
Morning Practice after Getting Out from Bed
I do 20-30 min practice including warm-up and a simple form. I do it in the backyard where I can see a foggy lake, trees, grass, birds and squirrels. I feel excited and refreshed every time. My mind is usually focused on making the movements right and improvements.
Weekend Morning Practice
This is a fun time with friends. We chat before the practice, during the break and after practice. It seems we haven't seen each other for a long time. We practice in a park. The park is big and the landscaping is beautiful. I feel delightful, refreshed and relaxed. However, sometimes my mind is pulled off from the practice when we forget certain movements/transitions or our movements are not synchronized. To me, this is a pleasant excise time but not really Taiji time.
Taiji Class
Now our class starts again. During the class, my mind is really focused on the end-point postures, transitions and movements following the instructions from the teacher. This is a learning time. During the group practice, I can also feel the qi and the energy from the group. I treasure every minus with the teacher and the group practice. I also enjoy the social environment.
I think practicing on your own without any distraction is one way to feel Taiji, the qi, empty mind and the energy. Group practices can bring you the energy in a different dimension.
Friday, September 01, 2006
What's in Your Mind When You Perform a Taiji Routine?
I asked this question to my Teacher, Mr. Chen, Sitan last weekend. He replied:
"I always want to present Taiji as an art blended in with Chinese martial arts, culture and my personal understanding of Taiji. When I perform, I completely immerse myself into the routine using Yi (intend) to lead the movements. The movements are through my body but the presentation is from my heart. I present the entire routine as a whole."
He also said his performance was different now in comparison to that years ago when he was an athlete and competed for gold medals. He has a deeper understanding of Taiji now which reflects in all the movements. He is also more relaxed. In the past, his goal was to compete and win goal medals. Now, he has more time to feel the deeper meanning of Taiji.
Mr. Chen has received 32 medals in various competitions during his professional career. Whenever I was watching his live performance, either for a class demo or for an event, I was always amazed how graceful, light and powerful it was.
In the past three years, I have been impressed by Mr. Chen's patience and the willingness to give all out to the students who want to learn from him. His pleasant personality always makes me think whether it was innate or from Taiji training.
Here is an interesting article about his life in US published on worldjournal.com(in Chinese):
陳思坦來美發揚中國武術
太極拳世界冠軍傳藝授徒 著作出書 澄清人們對福州人成見
Mr. Chen's web site is under revision. In the meantime, you can learn more about him from his recent presence in San Diego for teaching and demonstration.
http://www.sdtaichi.com/chensitanseminar.html
Now, my question is: What's in your mind when you perform a Taiji routine? I will share my experience in a future blog.
"I always want to present Taiji as an art blended in with Chinese martial arts, culture and my personal understanding of Taiji. When I perform, I completely immerse myself into the routine using Yi (intend) to lead the movements. The movements are through my body but the presentation is from my heart. I present the entire routine as a whole."
He also said his performance was different now in comparison to that years ago when he was an athlete and competed for gold medals. He has a deeper understanding of Taiji now which reflects in all the movements. He is also more relaxed. In the past, his goal was to compete and win goal medals. Now, he has more time to feel the deeper meanning of Taiji.
Mr. Chen has received 32 medals in various competitions during his professional career. Whenever I was watching his live performance, either for a class demo or for an event, I was always amazed how graceful, light and powerful it was.
In the past three years, I have been impressed by Mr. Chen's patience and the willingness to give all out to the students who want to learn from him. His pleasant personality always makes me think whether it was innate or from Taiji training.
Here is an interesting article about his life in US published on worldjournal.com(in Chinese):
陳思坦來美發揚中國武術
太極拳世界冠軍傳藝授徒 著作出書 澄清人們對福州人成見
Mr. Chen's web site is under revision. In the meantime, you can learn more about him from his recent presence in San Diego for teaching and demonstration.
http://www.sdtaichi.com/chensitanseminar.html
Now, my question is: What's in your mind when you perform a Taiji routine? I will share my experience in a future blog.
Sunday, August 27, 2006
Tips: Don't Repeat My Mistake
A few years ago when I started learning Tai Chi, I spent a lot of time practicing the routine (Tai Chi 24 Form). At that time, I got a tape from a friend. The quality of the tape was not great but good enough for me. I watched the tape and was amazed by the graceful movements of the performer. I spent 3-4 hours every evening to watch the tape, imitated the postures and movements of the performer until my knees were sore and I was ready to fall into the bed.
Later, I joined a class and learned more forms, from Taiji Quan 24, 48 to 42. I spent all my spare time to practice the forms until one day I heard a noise from my right knee and then I felt the pain.
I was afraid that I broke the cartilage in the knee. I visited an orthopedic doctor. He examined it, took an X-Ray then told me my knee was OK. He asked me to do some exercise to strengthen the muscle around the knee. I bought two sand bags and started doing the exercise following his instructions.
Right now, my knees are stronger but my right knee is always weaker in comparison to the left knee. I have to be very careful about doing warm ups before doing the routines.
My advice to all people who just started learning Tai Chi:
1. Always warm up before you do Tai Chi
2. Don't bend your knees too low unless you have practiced a while and your knees are strong.
3. Find a good teacher to learn Tai Chi. Learn one movement at a time. Do not rush to learn more.
4. When you change the posture and need to make a turn, do not twist your knees. Always shift your body weight first (move your body away from the foot that will turn and support your body weight), reposition your foot, align your knee with your foot then make the turn. (Note: Thanks my friends for correcting this piece of advice - what a collective intelligence! :-)
Later, I joined a class and learned more forms, from Taiji Quan 24, 48 to 42. I spent all my spare time to practice the forms until one day I heard a noise from my right knee and then I felt the pain.
I was afraid that I broke the cartilage in the knee. I visited an orthopedic doctor. He examined it, took an X-Ray then told me my knee was OK. He asked me to do some exercise to strengthen the muscle around the knee. I bought two sand bags and started doing the exercise following his instructions.
Right now, my knees are stronger but my right knee is always weaker in comparison to the left knee. I have to be very careful about doing warm ups before doing the routines.
My advice to all people who just started learning Tai Chi:
1. Always warm up before you do Tai Chi
2. Don't bend your knees too low unless you have practiced a while and your knees are strong.
3. Find a good teacher to learn Tai Chi. Learn one movement at a time. Do not rush to learn more.
4. When you change the posture and need to make a turn, do not twist your knees. Always shift your body weight first (move your body away from the foot that will turn and support your body weight), reposition your foot, align your knee with your foot then make the turn. (Note: Thanks my friends for correcting this piece of advice - what a collective intelligence! :-)
Monday, August 07, 2006
Story - Benefits of Tai Chi
"On Sunday, the 62-year-old Norwalk man was standing on the floor at the O'Neill Center at Western Connecticut State University, twisting his body gracefully as he performed the slow, fluid movements that comprise the Chinese exercise system known as tai chi."I get in a zone," said Cronk, who took up tai chi after seeing a class advertised in a senior center bulletin four years ago. Although he walks with the aid of a pair of canes when not exercising and occasionally depends on his fold-up wheelchair to get around, tai chi has helped him avoid the $8,500 motorized wheelchair the Veterans Administration provided him after his operation, Cronk said."The people who do this and stay with it find they can do things they never thought they could do," said Mari Lewis, an instructor whose taught tai chi at senior centers throughout Fairfield County over the past 10 years."
"Born in China more than 500 years ago, tai chi is a series of 103 movements based on the martial arts and done in slow motion. It promotes balance, strength and flexibility, as well as reduces stress and promotes a feeling of relaxation and mental well-being."
Read More
"Born in China more than 500 years ago, tai chi is a series of 103 movements based on the martial arts and done in slow motion. It promotes balance, strength and flexibility, as well as reduces stress and promotes a feeling of relaxation and mental well-being."
Read More
Saturday, July 22, 2006
A Dialog About Tai Chi
Audience
Anyone who is curious about what Tai Chi is, how people learn it and the benefits of practicing it.
Dialog between You and Me
You: What kind of exercise do you do?
Me: I practice Tai Chi.
You: I heard about it. It is like Yoga, right? Is it good?
Me: It's great. Let me tell you something about Tai Chi.
Introduction
Tai Chi is from ancient China. It is an internal Chinese martial art practiced by millions of people for the benefits of health - both physically and mentally.
Tai Chi Quan can be translated as "Supreme Ultimate Boxing" or "Boundless Fist" (Wikipedia). Tai Chi involves physical movements and postures similar to that in Chinese martial arts. So, learning Tai Chi involves learning a series of routines of movements, called forms.
The follow paragraphs from Wikipedia describe some people's view about the meaning of Tai Chi. However, most people practice Tai Chi not for combats but for health.
"Traditional T'ai Chi training is intended to teach awareness of one's own balance and what affects it, awareness of the same in others, an appreciation of the practical value in one's ability to moderate extremes of behavior and attitude at both mental and physical levels, and how this applies to effective self-defense principles."
"Teachers say the study of T'ai Chi Ch'üan is, more than anything else, about challenging one's ability to change oneself appropriately in response to outside forces. These principles are taught using the examples of physics as experienced by two (or more) bodies in combat. In order to be able to protect oneself or someone else by using change, it is necessary to understand what the consequences are of changing appropriately, changing inappropriately and not changing at all in response to an attack. Students, by this theory, will appreciate the full benefits of the entire art in the fastest way through physical training of the martial art aspect."
Styles and Forms
There are five major styles of Tai Chi. Each style has various forms. All the styles and forms are popular in China and among practitioners world wide. From 1950s to 1990s, experts from the decedents of major style families and academic professors in mainland China worked together and created several simplified forms (e.g. 24 Form, 32 Tai Chi Sword) to make it easier for people to learn Tai Chi. They then created competition forms for international competition. These forms mix various styles but are primarily based on Yang Style.
Characteristics
-Slow movements
-Stable and balanced stands
-Relaxed in appearance but internally, using "Yi" (intend) to lead the movements. The results of the movements can be very powerful to resist external forces.
-Abdominal breathing
-The joints of the entire body coordinate each other for movements
-Constant Yin/Yang and Solid/Empty transitions
-Most movements are using semi-squat postures
How Do People Learn and Practice Tai Chi?
I have learned Tai Chi Quan (or Tai Chi Boxing), Tai Chi Sword and Tai Chi Fan. There are a lot of VCDs and DVDs but the best way to learn it is to do it with a teacher. My current teacher is Tai Chi Master - Chen Sitan
Here are the forms I have learned:
Tai Chi Quan - 8 Form
Tai Chi Quan - 16 Form
Tai Chi Quan - 24 Form
Tai Chi Quan - 32 Form
Tai Chi Quan - 42 Form (competition form)
Tai Chi Quan - 48 Form
Tai Chi Sword - 16 Form
Tai Chi Sword - 32 Form
Tai Chi Sword - 42 Form (competition form)
Tai Chi Fan - Set 1
Benefits of Practicing Tai Chi
Physically:
- Stronger knees
- More flexibility
- Better coordination
Mentally:
- Mind relaxed
- More balanced view about life
Dialog between You and Me
Me: Tai Chi is different from Yoga in that your body is constantly moving. Your hands and feet constantly change positions from Yin to Yang, Yang to Yin, Solid to Empty and Empty to Solid. Learning Tai Chi is not just about learning a physical form. It is about learning a culture and life philosophy deeply rooted in China.
You: Can I see you when you practice Tai Chi next time?
Me: Sure. I practice Tai Chi with some friends in Donaldson park in Highland Park from 7:30-9:30AM every Saturday and Sunday. You are welcome to come.
Anyone who is curious about what Tai Chi is, how people learn it and the benefits of practicing it.
Dialog between You and Me
You: What kind of exercise do you do?
Me: I practice Tai Chi.
You: I heard about it. It is like Yoga, right? Is it good?
Me: It's great. Let me tell you something about Tai Chi.
Introduction
Tai Chi is from ancient China. It is an internal Chinese martial art practiced by millions of people for the benefits of health - both physically and mentally.
Tai Chi Quan can be translated as "Supreme Ultimate Boxing" or "Boundless Fist" (Wikipedia). Tai Chi involves physical movements and postures similar to that in Chinese martial arts. So, learning Tai Chi involves learning a series of routines of movements, called forms.
The follow paragraphs from Wikipedia describe some people's view about the meaning of Tai Chi. However, most people practice Tai Chi not for combats but for health.
"Traditional T'ai Chi training is intended to teach awareness of one's own balance and what affects it, awareness of the same in others, an appreciation of the practical value in one's ability to moderate extremes of behavior and attitude at both mental and physical levels, and how this applies to effective self-defense principles."
"Teachers say the study of T'ai Chi Ch'üan is, more than anything else, about challenging one's ability to change oneself appropriately in response to outside forces. These principles are taught using the examples of physics as experienced by two (or more) bodies in combat. In order to be able to protect oneself or someone else by using change, it is necessary to understand what the consequences are of changing appropriately, changing inappropriately and not changing at all in response to an attack. Students, by this theory, will appreciate the full benefits of the entire art in the fastest way through physical training of the martial art aspect."
Styles and Forms
There are five major styles of Tai Chi. Each style has various forms. All the styles and forms are popular in China and among practitioners world wide. From 1950s to 1990s, experts from the decedents of major style families and academic professors in mainland China worked together and created several simplified forms (e.g. 24 Form, 32 Tai Chi Sword) to make it easier for people to learn Tai Chi. They then created competition forms for international competition. These forms mix various styles but are primarily based on Yang Style.
Characteristics
-Slow movements
-Stable and balanced stands
-Relaxed in appearance but internally, using "Yi" (intend) to lead the movements. The results of the movements can be very powerful to resist external forces.
-Abdominal breathing
-The joints of the entire body coordinate each other for movements
-Constant Yin/Yang and Solid/Empty transitions
-Most movements are using semi-squat postures
How Do People Learn and Practice Tai Chi?
I have learned Tai Chi Quan (or Tai Chi Boxing), Tai Chi Sword and Tai Chi Fan. There are a lot of VCDs and DVDs but the best way to learn it is to do it with a teacher. My current teacher is Tai Chi Master - Chen Sitan
Here are the forms I have learned:
Tai Chi Quan - 8 Form
Tai Chi Quan - 16 Form
Tai Chi Quan - 24 Form
Tai Chi Quan - 32 Form
Tai Chi Quan - 42 Form (competition form)
Tai Chi Quan - 48 Form
Tai Chi Sword - 16 Form
Tai Chi Sword - 32 Form
Tai Chi Sword - 42 Form (competition form)
Tai Chi Fan - Set 1
Benefits of Practicing Tai Chi
Physically:
- Stronger knees
- More flexibility
- Better coordination
Mentally:
- Mind relaxed
- More balanced view about life
Dialog between You and Me
Me: Tai Chi is different from Yoga in that your body is constantly moving. Your hands and feet constantly change positions from Yin to Yang, Yang to Yin, Solid to Empty and Empty to Solid. Learning Tai Chi is not just about learning a physical form. It is about learning a culture and life philosophy deeply rooted in China.
You: Can I see you when you practice Tai Chi next time?
Me: Sure. I practice Tai Chi with some friends in Donaldson park in Highland Park from 7:30-9:30AM every Saturday and Sunday. You are welcome to come.
Friday, June 09, 2006
Tai Chi - A Westener's View Points
Meanwhile: Tai chi - Old energy for a new age
By C.J. Moore International Herald Tribune
June 5, 2006
Tai Chi Chuan = "supreme ultimate fist."
"The name reveals it to be a combative art, but much practice and guidance with a master are required to be able to draw on tai chi in a situation of real conflict. Many will not get past first principles, but as the first stage is to make yourself mentally and physically fit and healthy, that is already well worth attaining."
"The slow, dance-like form, with a powerful hint of energy coming from an inner center, has something mysteriously attractive about it."
"Perhaps the crowning achievement of tai chi, in the words of the writer Cheng Tin Hung, is that it can change one's disposition: "After practising over a period of time, a hot-tempered man will change into a gentle man." One of my tai chi teachers put it another way. "It brings out the beauty in a person," he said. "With time, you see the change in someone's face.""
Read the Article
By C.J. Moore International Herald Tribune
June 5, 2006
Tai Chi Chuan = "supreme ultimate fist."
"The name reveals it to be a combative art, but much practice and guidance with a master are required to be able to draw on tai chi in a situation of real conflict. Many will not get past first principles, but as the first stage is to make yourself mentally and physically fit and healthy, that is already well worth attaining."
"The slow, dance-like form, with a powerful hint of energy coming from an inner center, has something mysteriously attractive about it."
"Perhaps the crowning achievement of tai chi, in the words of the writer Cheng Tin Hung, is that it can change one's disposition: "After practising over a period of time, a hot-tempered man will change into a gentle man." One of my tai chi teachers put it another way. "It brings out the beauty in a person," he said. "With time, you see the change in someone's face.""
Read the Article
Thursday, May 25, 2006
Gentle Tai Chi
There is no such thing as "one-size fits all". Practicing Tai Chi can improve health, flexibility, balance and mental state. However, some movements may not be suitable for some people who have certain physical limitations. If you can customize some Tai Chi movements to fit your needs, you will maximize the benefits of the practice.
Here is an interesting article about how a Tai Chi practioner changed some Tai Chi postures and movements to fit her needs.
"Gentle yoga, tai chi are within reach for all"
Here is an interesting article about how a Tai Chi practioner changed some Tai Chi postures and movements to fit her needs.
"Gentle yoga, tai chi are within reach for all"
Tuesday, May 09, 2006
2006 World Tai Chi and Qi Gong Day
Tai chi aims to calm the body, soothe the soul
BY JOHN DUNPHY
Sentinel (Edison and Metcuchen, New Jersey)
"EDISON - Like a wave, their arms swam through the air.
Their bodies turned this way and that. Backs were arched. The left foot met with the right hand. A kicking gesture, it looked as if these people were performing martial arts in slow motion.
That's because they were."
Read More
Eugeneans give pause for tai chi and qigong
World Tai Chi and Qigong Day brought community members outside to demonstrate and celebrate health
By Thomas Miller
Freelance Reporter
"A silence filled the air Saturday as various tai chi and qigong instructors and practitioners sunk their hips and glided across a grassy baseball diamond during the third annual World Tai Chi and Qigong Day at Skinner Butte Park in Eugene."
Read More
BY JOHN DUNPHY
Sentinel (Edison and Metcuchen, New Jersey)
"EDISON - Like a wave, their arms swam through the air.
Their bodies turned this way and that. Backs were arched. The left foot met with the right hand. A kicking gesture, it looked as if these people were performing martial arts in slow motion.
That's because they were."
Read More
Eugeneans give pause for tai chi and qigong
World Tai Chi and Qigong Day brought community members outside to demonstrate and celebrate health
By Thomas Miller
Freelance Reporter
"A silence filled the air Saturday as various tai chi and qigong instructors and practitioners sunk their hips and glided across a grassy baseball diamond during the third annual World Tai Chi and Qigong Day at Skinner Butte Park in Eugene."
Read More
Saturday, April 29, 2006
The Ten Basic Rules of Practicing Tai Chi
"Tai Chi for Health" by Edward Maisel
- Relax. Avoid any nervous or muscular tension. Relax facial muscles as well. The result will be a look of serenity.
- Empty your mind of thought and allow it to become wholly concerned with and aware of each movement of the body.
- Perform the actions as slowly as possible.
- Keep the same tempo throughout. Some actions lend themselves to a faster tempo, but avoid any such temptation to hurry.
- Breath easily and naturally through the nose.
- Every action should be comfortable. If it is not comfortable, it is not correct.
- Never push any action to the utmost. Never stop as far as possible. Always reserve the end of the action to become the beginning of the next one.
- Every action should be performed with careful deliberateness. Nothing is unimportant. Perform each action as though for the first time.
- No conscious strength or force should ever be exerted.
- Action is continuous from the beginning of Tai Chi to the end of Tai Chi. Never stop an action. Never be completely still.
Friday, April 28, 2006
Qi Gong and Taiji
Qi is the energy of life. A live person has Qi but a dead person doesn't. A healthy person has abundant clear Qi while a sick person has more toxic Qi.
Practicing Qi Gong is a process of making the Qi in your body more clearer by receiving fresh Qi from the Nature and removing the toxic Qi. Practicing Qi Gong and Taiji can both improve your body's Qi then impact your health in a positive way.
What's the difference between practicing Qi Gong and Taiji? How to feel the Qi?
May 7, 2006
On May 7, 2006, Cindy shared her experiences and observations with the Taiji club where she is a member from her 15+ years of practicing Qi Gong and 6+ years of practicing Taiji.
Read the outline (Chinese)
Practicing Qi Gong is a process of making the Qi in your body more clearer by receiving fresh Qi from the Nature and removing the toxic Qi. Practicing Qi Gong and Taiji can both improve your body's Qi then impact your health in a positive way.
What's the difference between practicing Qi Gong and Taiji? How to feel the Qi?
May 7, 2006
On May 7, 2006, Cindy shared her experiences and observations with the Taiji club where she is a member from her 15+ years of practicing Qi Gong and 6+ years of practicing Taiji.
Read the outline (Chinese)
Monday, April 10, 2006
Benefits of Tai Chi
Benefits of Tai chi
1. Stronger knees and ankles
2. Better balance and flexibility
3. Improved immune system
4. More confidence
5. Better coordination, fewer falls
6. Reduced pain; reduced medication
7. Increased range of motion
Tai chi: Smooth move for arthritis
1. Stronger knees and ankles
2. Better balance and flexibility
3. Improved immune system
4. More confidence
5. Better coordination, fewer falls
6. Reduced pain; reduced medication
7. Increased range of motion
Tai chi: Smooth move for arthritis
Saturday, April 08, 2006
Taiji's Essence Reflected in the Movements
Learning and practicing Tai Chi (Taiji) can help you relax and relieve stress. Do you know it is also an experience of exploring Chinese culture and life philosophy which will benefit your mind and soul?
Taiji's essence is Lao Zi's philosophy of immersing human being into the nature and following the laws of nature to achieve life balance.
Taiji's movements have the following characteristics:
1. Many movements and postures resemble that of birds and animals
2. The body, hands and feet constantly move in the opposite state, Yin and Yang.
3. All the movements require the lead from Yi (a mind state) to the coordination of eyes, hands, body and feet.
Taiji is not just a slow and smooth exercise but is also a culture, a philosophy and a way of looking at the world.
Taiji's essence is Lao Zi's philosophy of immersing human being into the nature and following the laws of nature to achieve life balance.
Taiji's movements have the following characteristics:
1. Many movements and postures resemble that of birds and animals
2. The body, hands and feet constantly move in the opposite state, Yin and Yang.
3. All the movements require the lead from Yi (a mind state) to the coordination of eyes, hands, body and feet.
Taiji is not just a slow and smooth exercise but is also a culture, a philosophy and a way of looking at the world.
Wednesday, February 15, 2006
Practicing Taiji Form 8 Before Going to Bed
Last year I learned Taiji Quan Form 8. I really like it and have found it improves the quality of my sleep when I do it before going to bed.
This Taiji Quan Form 8 is based on Yang style. It has the following features:
1. It is easy to learn - you can learn it in 2-3 sessions with each session lasts about one hour
2. The movements are symmetrical - one movement is performed on each side of the body in a symmetrical way
3. The movements are all very easy to do
4. It requires very little space to do it. All the movements are centered around your body and you don't need a big room to do it.
Practicing Taiji Quan Form 8 with a good relaxing Chinese music can put your mind and body into a relax mood which is what you need after a full work day, isn't it?
This Taiji Quan Form 8 is based on Yang style. It has the following features:
1. It is easy to learn - you can learn it in 2-3 sessions with each session lasts about one hour
2. The movements are symmetrical - one movement is performed on each side of the body in a symmetrical way
3. The movements are all very easy to do
4. It requires very little space to do it. All the movements are centered around your body and you don't need a big room to do it.
Practicing Taiji Quan Form 8 with a good relaxing Chinese music can put your mind and body into a relax mood which is what you need after a full work day, isn't it?
Sunday, February 12, 2006
A Benefit of Practicing Taiji in a Group
What are the benefits of group practicing if you can do Tai
Chi in your backyard? Well, from the many years I have been
doing Tai Chi and Qing Gong, I would like to share with you
one benefit of group practice.
Getting the Qi from the Group
When people practice Tai Chi together, there is a Qi Chang (气场) (energy field). Everyone is benefited from the Qi Change.
Have you noticed that you are warmed up more quickly when
practicing with a group? If you concentrate on your own
practice instead of looking around, you can feel it. This
energy flow helps your body and mind to relax.
Have you noticed that you can do two hours of Tai Chi exercise
with a group without being exhausted but it is hard to do that
long at home when you are alone? The group energy has helped.
Note that the group has to be a happy group to generate the
positive Qi.
Be in a group and enjoy your practice!
Chi in your backyard? Well, from the many years I have been
doing Tai Chi and Qing Gong, I would like to share with you
one benefit of group practice.
Getting the Qi from the Group
When people practice Tai Chi together, there is a Qi Chang (气场) (energy field). Everyone is benefited from the Qi Change.
Have you noticed that you are warmed up more quickly when
practicing with a group? If you concentrate on your own
practice instead of looking around, you can feel it. This
energy flow helps your body and mind to relax.
Have you noticed that you can do two hours of Tai Chi exercise
with a group without being exhausted but it is hard to do that
long at home when you are alone? The group energy has helped.
Note that the group has to be a happy group to generate the
positive Qi.
Be in a group and enjoy your practice!
A Book for Taiji Practioners - The Tao of Pooh
My neighbor who practices Tai Chi lent me this book a few
weeks ago. It is an easy to read book. I recommend this book
to you. It described Taoism via the Pooh, a popular carton
character in a children TV program.
Although I am a Chinese and have been practicing Tai Chi for
many years I don't know much about Taoism. This book has
taught me some basic ideas such as blending in to the nature,
listening to your voice within. Be a child who knows.
The book has a paragraph about Tai Chi Quan: The basic idea of Tai Chi Quan is to wear the opponent out either by sending his energy back at him or by deflecting it away, in order to weaken his power, balance, and position-for -defense. Never is force opposed with force; instead, it is overcome with yielding.
Book Information: The Tao of Pooh by Benjamin Hoff
weeks ago. It is an easy to read book. I recommend this book
to you. It described Taoism via the Pooh, a popular carton
character in a children TV program.
Although I am a Chinese and have been practicing Tai Chi for
many years I don't know much about Taoism. This book has
taught me some basic ideas such as blending in to the nature,
listening to your voice within. Be a child who knows.
The book has a paragraph about Tai Chi Quan: The basic idea of Tai Chi Quan is to wear the opponent out either by sending his energy back at him or by deflecting it away, in order to weaken his power, balance, and position-for -defense. Never is force opposed with force; instead, it is overcome with yielding.
Book Information: The Tao of Pooh by Benjamin Hoff
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