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)

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.

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.

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.