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Author: sprath

Why Study Tai Chi Weapons

A weapon’s weight, length, and material are intended to  teach you a specific ability.

 

 

 

 

Weapons forms are an incredibly beautiful, fun, and are a way to practice some of the core principles of tai chi.  They are usually introduced after progress has been made in the open-hand form.  While you do not have to know an open-hand form to begin a weapon form, knowledge from the open-hand form speaks directly to the movements of all the weapons.  Your open-hand form and weapon form will benefit jointly as you progress.

Why study tai chi weapons forms?

  • They are interesting, beautiful, and a really good time.
  • The weapons forms are all a lot shorter than the open-hand forms so if you finished an open hand form you are in for a real treat.
  • They include movements from the open-hand forms so your other forms will improve and these forms will not be completely foreign.
  • Think of a weapon as an implement.  Its weight, length, and material are designed to teach you a specific ability.

There are four main weapons that all main styles share.  Let’s take a look at these four forms and discuss how their training can dramatically improve your tai chi.

 

Why Study Tai Chi WeaponsTai Chi Straight Sword (Jian/Gim)

Description:  The tai chi straight sword is a double-edged sword that usually weighs 4-8 pounds.  It is usually measured by holding the hilt of the sword upside down in your hand with the blade rising along your body towards your ear.  The correct length ends at your earlobe.

Purpose of the Form: The straight sword form teaches coordination between the hand and the body, flexibility, balance, and fitness.

Fighting:  The sword teaches cutting and stabbing but moreover teaches a lightness and intelligence over power.

Improving your tai chi: The energy of the sword requires you to be completely balanced.  It is tested by issuing into the sword in high one-legged postures and low stances.  New students of the sword typically have all of their focus on the sword itself and forget about the other side of the body.  This is natural and expected until the choreography is remembered.  However, in order to issue energy into the sword, an equal amount of effort has to be delivered with the opposite hand, often in the opposite direction.  Opening the chest and issuing force in different directions teaches balance.

Tai Chi Straight Swords on Amazon

Tai Chi Broad Sword (Dao)Why Study Tai Chi Weapons

Description:  Tai chi broadswords are a bit shorter than the straight sword.  They start off straight at the hilt, curve at the top, and are sharp on only one edge.  They weigh 5-10 pounds on average.

Purpose of the Form: The broadsword is a shorter, more energetic form.  The weight of the sword, quick movements, and spins develop physical fitness, wrist strength, and flexibility, especially to the joints of the upper body.

Fighting:  The broadsword is designed for power and hacking.

Improving your tai chi: The broadswords is a huge lesson in physics with a check to the ego.  Think of it as a guillotine.  The power is derived from getting speed behind the weight in one direction.  But now the guillotine is in your hands so how do you accomplish this?  Trying to “muscle” the broadsword exhausts you immediately and doesn’t allow much power into the weapon.  Instead, you use huge circles of the arms as centrifugal force.  You coil and launch your body bringing the blade down with your weight, or you spin your body and arms to cause a cleaver-like action.  So much about body mechanics can be learned from the broadsword.

Tai Chi Broad Swords on Amazon

Why Study Tai Chi WeaponsTai Chi Spear

Description:  Tai chi spears are usually around 7 feet long, are made of wax wood and have a spear head trimmed with horse hair.

Purpose of the Form: The spear form teaches twisting and suppleness and allows us to practice extending energy outside of the body.  This weapon provides a lot of feedback and can be difficult to keep a hold of so there is an aspect of amassing power with a modicum of restraint.

Fighting:  A spear stabs, cuts, blocks, and hits while being flexible so that the blows are not reverberated down the weapon.

Improving your tai chi: The spear is the child of the sword and the long pole.  It is the most dynamic of all Chinese weapons because of its light weight, maneuverability, length, flexibility, and speed with which you can move it.   The spear teaches lightness, parrying attacks, power, and cutting and stabbing.  Inherent to the spear form (and the pole) is the development of fa jing.  The spiraling and maneuvering of the spear allows a practitioner to learn how to develop power from the center and issue it into the hands and weapon.  The vibratory nature of the spear gives you tactile and visual feedback on your power’s development.

Tai Chi Spears on Amazon

Tai Chi Long PoleWhy Study Tai Chi Weapons

Description:  The tai chi long pole can vary from 8 to well over 12 feet.  Most poles are around 8-10 feet.  Poles are typically wood and often equal thickness throughout.  Some styles such as Chen use waxwood like the spear material.  The thickness of the waxwood pole increases tremendously towards the hilt and can be 2-3 inches in diameter.

Purpose of the Form: The pole form tests and increases the strength of the stance and exercises and strengthens the spine.

Fighting:  The pole form works to bring power to a single point quickly.  Due to its size, you have to issue from the center because you do not have the lightness, mobility, or circular movements of the other weapons   Secondly, the pushing and pulling of the pole improves rooting and translates to more effective partner work in the open-hand sparring.

Improving your tai chi:  Your stance is tested incrementally as your balance is extended away from you.  Extending the pole out in front of you parallel to the ground cannot be accomplished without your arms being connected to the legs and ground or the pole tip dips down. Straight Swords on Amazon

So why study tai chi weapons?

Tai chi weapons are implements in the truest sense of the word.  You begin to gain abilities and improve in the open-hand form.  The weapon allows you to test out your abilities and hone your skills.  It is non-judgmental and will either respond to your intentions or it won’t.  This feedback is fundamental to your progress.

 

Six Harmonies – The Cheat Sheet for Perfect Posture

Small postural improvements have huge impact on your health, practice, and mental state.

 

 

 

 

 
 

 

Here is a statement that needs to be intrinsically understood to progress in Tai Chi: Internal energy building and circulation, balance, and martial abilities are dependent on posture.  For those of you that are one step ahead of me, you are seeing the potential bang-for-your-buck by focusing on posture over other more trivial matters.

Posture is the tai chi version of the Pareto Principle which states that 20% of your activities realize 80% of the results and vise-versa.  Small postural improvements have huge impact on your health, sitting at your desk, your taichi form, balance, pushhands prowess, etc.

How do we evaluate our posture and make corrections?

We could have proper instruction, do chiropractic work or even Rolfing.   But thankfully, Tai Chi also has a blueprint to evaluate yourself and make corrections in real time.

The Six Harmonies – History

Dai Long Bang was a master of the internal martial arts who lived in the 18th Century.  His family cultivated and developed Xing Yi Quan, one of the two other major internal martial arts.   During his life he recorded a great deal of tactical points of martial arts and wrote “The Six Harmonies Fists.”  It’s from this work that the Six Harmonies are taken.

What are the Six Harmonies?

The Six Harmonies refer to coordination between three external joints (6 total, 3 per side) and the coordination of three internal processes that align emotion and intention.  “Harmony” does not only mean “moving together” despite this being a good start.  It also connotes a connection between the movements.

External Harmonies (san wai he) Six Harmonies

1) The hands harmonize with the feet.

2) The hips harmonize with the shoulders.

3) The elbows harmonize with the knees.

Internal Harmonies (san nei he) 

1) The heart harmonizes with the intention.

2) The intention harmonizes with the Chi.

3) The Chi harmonizes with the movement.

Coordination of the Six Harmonies

“Coordination” or “Harmonizing” includes good posture and the body parts moving in unison.  It does not mean you move like a robot or that your body parts aren’t moving in different directions at times.  Harmony can also refer to the angles of the joints being the same or the body parts moving in the same direction.  An example of this last point could be your hand traveling forward and your toes pointing in that direction.

Coordination of the External Harmonies

Coordination of the external harmonies is a straightforward alignment of pairs of joints.  In tai chi we are initially concerned with the hip and shoulder alignment because the other two harmonies will be dependent on this primary structural alignment.  This can easily be studied by looking in the mirror and making concrete adjustments.  Let’s take a look:

The hands harmonize with the feet:  the toes are pointed in the direction that the hand is traveling and the step and strike/grab arrive at the same time.  Proper alignment of hands and feet leads to heavy pushes or strikes where the support of the ground is felt rather than arm strength.

The hips harmonize with the shoulders:  the shoulders are aligned over the hips.  The hip joint (kua) and armpit are not collapsed.  Rotational power is generated by the hips and carried out though the torso.  You can accomplish this harmony by turning your whole torso as you move rather than just your arm and by keeping an upright posture as though you are sitting on an invisible chair.

The elbows harmonize with the knees: The elbows shrink and expand in unison.  A great example is shooting a free throw in basketball.  The player crouches down, springs up, and the hands are over his head releasing the ball at the second that the entire body has expanded.

Coordination of the Internal Harmonies

Internal coordination, harmony, is dependent on external coordination.  So if you have not checked your posture throughout different parts of the tai chi form, external coordination is the low hanging fruit.

Coordinating the internal harmonies is putting the intention and will (the brains and heart) behind the movement.  Yes you can just step forward and grab a doorknob.  This would be more akin to focusing on the doorknob, reading your body, and consciously reaching for and seizing the doorknob.

The heart harmonizes with the intention:  The heart is the emotional that sets the motivational fires burning.  Back to the doorknob for practicality and humor’s sake.  Imagine being mad at the doorknob and grabbing it.  Imagine that it is elusive and if you don’t grab it at the right second it will disappear.  When I first wrapped my mind around this I woke up to the fact of how unintentional I move about throughout the day.

The intention harmonizes with the Chi:  Your degree of intention will determine your degree of concentration.  Walking by a tai chi class you would just see someone taking a step.  The person however would be concentrating on the accuracy of this step and setting it in motion.

The Chi harmonizes with the movement:  Now it is time to act.  Your posture is good you are focused and choose to move.  The brain makes all movements happen.  Once your intention is set you fire off nerve impulses and off you go.

We began talking about simple movements and end the same way.  I hope this article provides 1) a way for us to self-monitor and make adjustments and 2) dramatically see the difference between a typical step and the movements of tai chi.

Betty Edwards in Drawing with the Right Side of the Brain described it the best when she talked about getting lost and forgetting about time when you incorporate intention and balance in the creative process.  If I get nothing else out of tai chi class, I at least get a break from the continual ramble of thoughts (grocery lists, where did I put my…) that usually accompanies my day.

Health and Tai Chi

Eastern and now western science continue to amass data on the health benefits of Tai Chi Chu’an.

 

 

 

 

 

 

 

 

How is tai chi good for health?  It’s the flexibility right?  No, it’s the meditative aspects isn’t it?  Can’t I get the same benefit from walking?

Here is the overall picture.  The average form can take 6-12 minutes.  How can 1) we receive such huge payback in benefits in this short of time?  And 2) why is this 6-12 minutes so different from any other 6-12 walking, swimming, or the like?

Firstly, yes the tai chi form does not take that long to do. 

However, it can take 4-12 months to learn the form correctly depending on style and motivation.  The payoff is huge in that it is fun to learn, you benefit immediately, and gain access to your own source of health and healing.  If I were promising something this great do you think you could learn it in a weekend?

Secondly, many resources tout the health benefits of tai chi but we would like to explain how these benefits are achieved.

You honestly do feel good from performing tai chi but old knee injuries don’t heal on the spot.  Leaning on our intellect to understand the process assists us in being patient as health manifests from within us.

Bone Health and Tai Chi

Bone health is dependent on the body generating the material to produce bone and on bones being under a load causing needed density.  Tai chi internal arts (qi gong) target the production of qi which is directly related to bone marrow generation.  The postures reintroduce your legs and spine to your body’s weight rather than throwing your balance in a direction to carry you forward.

health and tai chiOrgan Health and Tai Chi

The postures of tai chi put the vertebrae in correct alignment allowing the organs, which are connected to the backbone, to not experience undue pressure.  Tai chi movements massage the organs allowing them to perform their function.  I need to get a little bit gross here for medicine’s sake.  Much of the cancers and debilitating disease are related to toxicity and our inability to purge our system effectively.  The rotating on the organs and intestines, coupled with blood flow and hormone secretion, make us go potty, very effectively.

Joint Health and Tai Chi

Out comes my soapbox due to being highly athletic in a western sense and experiencing injuries from high school forward.  Western athletics lock the joints and stretch the surrounding muscles.  Tai chi uses the muscles on both sides of the joint to rotate it and warm it up.  Even as recently as the 2012 Olympics they were talking about new studies that include loss of strength due to static stretching.

Mental Clarity and Tai Chi

1) Paradoxically, slow learning makes us thing faster.  Many parallels are being drawn between the acquisition of music and art abilities (in adults!!) due to these same principles.  Here are two of many resources that make my point: Drawing with the Right Side of the Brain – Edwards, Effortless Mastery – Werner.  2)  Tai chi is an activity that encompasses the three learning modes: kinesthetic, auditory, and visual.  By accessing all three modalities simultaneously once or twice a week we benefit from being about to lean on all three modalities in all of life’s circumstances.

Stress Reduction and Tai Chi

We now know that stress is directly tied to degeneration, loss of sleep, aging, cardiovascular issues, and is implicated in poor diet choices.  Survey research indicates that peoples 1) perception of their mental state improves after tai chi and 2) outlook improves when asked their opinion on basic life questions.  Medical indicators such as diastolic pressure were deduced after 3 minutes of standing meditation.  Come on people! That’s 120 seconds!

Cardiovascular Effects of Tai Chi

The low stances and proper postures put a good load on your lower body.  Cardiovascular efficiency is produced because of the increased pressure to return blood from the legs without stress or tension in the upper body.health and tai chi

Arthritis Management and Tai Chi

A Google search for Arthritis and Tai Chi introduces you to millions of people benefiting from tai chi.  Some claim that tai chi eliminated arthritis along with dietary changes.  Minimally tai chi can reduce the progression of arthritis and ameliorate the chief complaints: improved circulation, reduction in joint pain, and increased mobility.

 

Further Reading on Tai Chi and Health

The health benefits of tai chi – Harvard Health Publications
Tai chi: A gentle way to fight stress – Tai chi helps reduce stress and anxiety. And it also helps increase flexibility and balance. – The Mayo Clinic

 

The Art of Relaxation in Tai Chi (Song)

How do you do something that you already thought you were doing?

 

 

 

 

 

 

It is my DUTY to try to explain “Song” in a way that is understandable to a tai chi novice.  Readers with experience in tai chi are probably feeling the low vibrations of the beginning of a good belly laugh.  It is something that we practitioners are told one hundred times over the  first few years and it seems as though you can never be relaxed enough.  Secondly, how do you do something that you already thought you were doing?  An instructor looks at you and says “relax” and the student thinks “I am!

Let’s deconstruct relaxation in tai chi and put together some practical tips that give you feedback to move in the direction of song.

Relaxation as described by Taoist thinking involves releasing tension on a mental, emotional, and physical level.  As you can see, our general idea of relaxation is much more limited and we don’t have a word that embodies this state.  Calmness, clear thought, and high energy are all the casualties of tension.  By letting our minds and body’s taste “song,” this powerful relaxation, this productive non-sleepy relaxation, we experience a sense of feeling truly right.  Tai chi transports us into this feeling mechanically but when we get a sense of it we can make it happen throughout our normal day.

Practical tips to improve your relaxation in tai chi:

relaxation in tai chiRelaxing the mind:

If you are concentrating on your breathing you can’t be thinking about anything else.  Try it, it’s amazing.  This has helped my squirrel brain get off the treadmill many-a-time.

Relax the breath:

If you are anxious, even at a low level, you can’t fully inflate your lungs or belly (e.g. diaphragmatic breathing).  By having the sense that your chest and abdomen are full your breath is relaxed.

Relax the _________:

Think of relaxation in tai chi, not as a state, but as moving towards that state.  If you are told to “relax the arm” for example, tighten it as hard as you can and then release and extend it out slowly.  Now you can feel your arm relaxing.

Relax your body:

This largely refers to the separation of energy between the upper and lower body.  Loosen your lower back and adjust your posture to feel your body’s weight in your legs.  Pull up at the crown of the head and imagine your upper body being light.

Practical Example:

You are in a posture and your teacher says “relax.”  Breathe deep in the belly and truly think about your breath. Arrest your body parts and squeeze, and then let it go.  Relax your lower back, sink one inch lower and pull up at the top of the head.  “Ahh, very good grasshopper.”

The Origin of Tai Chi (in 68 seconds)

2000 years of development cannot be explained well in any small volume but your reason to join this great tradition can be.

 

 

 

 

 

 

 

The goal of this article is to:

1) introduce you to some names and places that will eventually become critical.

At some point in everyone’s development an understanding of the origin of tai chi becomes essential.  Typically you begin to be in a conversation about yoga/work/religion/running and you say; “that sounds like tai chi.”  A need arises to understand how tai chi can be related to so much simultaneously and your historical pursuit begins.

2) give you confidence in the great tradition that you are now part of.

It is humbling and exciting to know that by lifting your hands in the opening movements for the first time that you have just joined millions, and billions across the centuries who are reconnecting with their source energy.  Tai chi is not typically what we grew up with.  Development comes slowly at times and history provides us with a blueprint to know that we are building into something truly unique.

Meditation and Martial Application Develop

Origin of Tai Chi Bodhidharma was an Indian monk who traveled to China in the 6th Century teaching Buddhist sutras and meditation.  He stayed at the Shaolin Temple for several years and found the monks to be weak in body and mind.  He encouraged physical discipline and taught a yoga-based exercise set to extend and improve their meditation thereby improving their health and practice.  A group of eighteen monks (now revered as Lohan – heroes) created a system of exercises (Shao-lin Chuan) that are the basis for all qigong and martial arts forms including tai chi chuan.

In 722 AD Shao-lin received special acclaim from the Emperor who was visiting the area.  Up through the 14th Century hundreds of external forms were developed based on movements in nature and also spread to neighboring Asian countries to create arts like Tae Kwan Do and Karate.

The Internal Arts are Created

Chang San-Feng, a Taoist teacher, mastered the external martial arts of Shaolin Temple and became a bodyguard of the Emperor’s Origin of Tai Chi Court in Beijing.  He returned to the mountains of his youth and together with other masters dedicated himself to the development of a non-violent form of practice.  Here it is recorded that he developed a soft “internal martial art” which relied on energies from within.  His efforts were based on medical knowledge and Taoist philosophy.

Fast forward again to the 17th Century where the Ming Dynasty strongly encouraged scholars to study tai chi and record forms and uses currently in existence.  Legend has it that a local or traveling boxer taught the Chen family a system of exercises that resembles what we know today.

In the 19th Century a servant of the Chen family, Yang Lu-Ch’an learned the system, moved to Beijing to teach and further develop it, thus creating the Yang System.  Three independent systems, Wu, Wu Hao and Sun by Sun Lu-Tang developed out of Yang Style.  All current forms are either directly from these lineages or developed off of these lineages such as Cheng Man-Ch’ing Style, who studied and taught Yang Style before leaving China in 1949 for political reasons.

 

origins of tai chiTo Summarize the Origins of Tai Chi

1400 years spent studying nature and the body’s processes resulted in the movements of tai chi.  Masters of the external styles applied internal knowledge to the movements and development ensued for 500 more years.  Development and practice continues with five main families and with you.  By practicing tai chi you consciously decide to understand the inherent power that your body was intended to manifest.

 

Additional Reading:  Origin of Tai Chi

Why Practice Tai Chi?

Tai chi differs from all other forms of exercise in the way that it approaches the body, mind, and health holistically.

 

 

 

 

 

 

 

Think of your favorite hobby.  Does it speak to health, exercise, fun, history, and culture?  If so, good for you.  You are going to embrace tai chi.  If not, think of tai chi as a great hobby that you can run with in any direction.

Think about your favorite physical activity.  Does it cause injury?  (or) Do you get excited about tweaks or sore muscles because they are messages that you’re improving?  Is there an age when you won’t be able to participate?  Do you get better with age or worse?
practice tai chi

Tai chi provides an integrated system to improve health, have fun, stay interested, and build on your progress as a lifelong learner.

We have created our own version of David Letterman’s Top Ten with our:

Top Ten Reason’s to Practice Tai Chi

  1. Health:  Innumerable studies indicate better functioning of the central nervous system, digestion, and reduced blood pressure.
  2. Balance:  This refers to balance in life and also physical balance.  Tai chi exploits dual forces (yin/yang, hot/cold, left/right, up/down…) to show how they complement each other rather than oppose.  People who practice tai chi benefit from direct and immediate improvement in physical balance.  They benefit indirectly from being able to apply balance to work, life, and work-life situations.  How do you know what hot is?  Because you describe it in terms of not-cold.  That one is easy.  How do you know what not stressed is?  Hmm.  We are suggesting that tai chi teaches a framework that can be used to evaluate how to move away from a polarity that you want to change in life.
  3. Stability:  Like balance, we have some immediate tangible physical benefits that we see in students who practice tai chi for only two weeks.  Additionally, the “sense of stability” can be used as a lens to view areas of life.  It taps into a robust gut feeling and we make the decision that feels more like the sensation when we are pleasantly rooted on two legs.
  4. Flexibility:  This deserves its own post as more western studies are pointing towards harmful effects from standard stretching which include reduced strength, pulled tendons, and reduced flexibility.  Flexibility in skin, muscles, joints, and thinking = youth and health.  When you proTai chi accomplishes this by performing continual movements with good posture.  The depth of posture that you admire in some practitioners was not developed from going lower.  It is developed from pulling up at the crown of the head and down at the tailbone.  This should sound counter intuitive and should also get you excited.  Westerners do static stretches, “exercise” and suffer joint pain and reduced flexibility.  Easterners do not stretch statically, often walk in the evenings with their hands behind their back (posture!) and retain flexibility.   Who is right here?  Are you getting interested?
  5. Reduced Stress:  Tai chi is mental and physical.  Stress is directly related to mental and physical tension. Let’s look an example.  Tai chi requires movements that are opposite to how you and I move throughout the day.  We walk in tai chi with the same hand and foot moving forward at the same time (versus opposing hand and foot).  This re-patterning moves us out of habitual postures (physical) and demands concentration (mental) which give our brain a break from our repetitious thoughts that we can be bludgeoned with all day long.  This additionally leads to cultivating creativity, improved sleep, etc.
  6. Increase Energy:  Tai chi builds strength and energy rather than taxing the body’s system to be followed by a recovery.
  7. Martial Application:  Partner work and movements are designed to develop an acute awareness of an opponent’s intentions.
  8. No Physical Limitations:  Everyone can benefit from tai chi and the forms can be modified or enhanced to match levels of abilities, age, and physical limitations.
  9. Social Support:  The same research that launched Crossfit has been benefiting tai chi practitioners for centuries.  Human’s crave community and share the desire to contribute or participate in something greater.
  10. Competition: Practitioners can attend tournaments for pushhands competitions or form performance that include open hand and weapons forms.

How to Choose a Tai Chi Class

If you are beginning at tai chi, how do you know what good is?

 

 

 

 

 

 

We are going to take a different slant from most of what we have recently read on how to choose a tai chi class because we would like to bring the reality of our financial, physical, and geographical situation into the picture.  Suggestions surrounding how to choose a class usually prioritize “finding a good teacher.”  We see a lot of holes in this argument.  Here is why.

Choose a Tai Chi ClassIf you are beginning at tai chi, how do you know what good is?

Of course we want a good teacher but tai chi isn’t as prevalent as soccer.  What is available in your neck of the woods?

A school that is a good match for you can introduce you to good material, people with like interests, and connect you with the many teachers who are traveling and giving classes throughout the world.

Suggestions can be made such as: make sure you find a highly qualified teacher, don’t pay too much, you have to pay to get good instruction. 

Here is the problem with these general assertions:  This preconceived notion of “good” reduces the number of people actually practicing tai chi because the bar is set too high.  We feel that many people who can benefit from, add to, and enjoy tai chi struggle to find a good class and just give up.

How do we know who is good and what is worthwhile?Choose a Tai Chi Class

The truth is that most people that have developed tai chi skills have spent some time at a mediocre school.  Worthwhile means that you are enjoying yourself, learning something, and hopefully interacting with great people.  You learn to recognize people who are truly skilled and know if your instruction is of value.  Worse would to not begin tai chi at all if you are being drawn to it.

Here are some general guidelines before choosing a tai chi class:

  • Attend a class and participate without paying.  Attending a class will let you meet your future classmates, understand the class style and pace, and assure that the commute (traffic!) make your attendance possible.  Some classes, such as workshops and university classes cannot be attended ahead of time.  These normally have a fixed short timeframe so a short commitment is reasonable.
  • Decide if health, flexibility, or martial applications interest you the most.  Tai chi contains both health and martial benefits but a school’s philosophy can determine what percentage of the curriculum is spent on either or both.
  •  Do you like the people and atmosphere?  Let’s face it, our time is precious.  Interactions in a martial arts school can be extremely rewarding and fun.  You can learn more from an average teacher in a humble environment than from a good teacher in a bad environment.  The bragging/infighting will bother you, your attendance will fall off and unless you find another school then the martial arts community will lose another great addition – you.  For example, a student of mine was moving to a small community and he asked my opinion on the schools in town.  I contacted them and actually suggested that he attend a Judo school.  Why? The people were great and kind, it was fairly priced and their eastern focus (inclusion of culture and respect) had all the benefits that a martial arts school should entail.  He has since joined a new tai chi school but remained training and invested in his development for those two years.

Choose a Tai Chi ClassThe benefits of tai chi are too numerous to count.  Meeting new people, improving your health, and becoming part of a 2000 year old tradition is only a class visit away!

A Practical Explanation of Qi Gong Development

Qi gong is a vehicle for us to navigate between esoteric and tangible progress.

 

 

 

 

Let’s start with a great definition of Qigong and then discuss what role qigong plays in your tai chi development.

Dr. Gayl Hubatch, in Fabric of the Soul, sums up the process of qi gong development nicely.  “Coordinating breath, intention, and movement increases energy flow.  Increased energy flow is healing and restorative.”   Eloquent and simple.  We engage in tangible, understandable activities (moving, breathing, intention) and reap health benefits.

Qi gong DevelopmentHere is what makes qi gong development difficult:

  • It is normally a far cry from any medical advice we have ever received.
  • While the activities are easy and enjoyable, developing sensitivity to identify what is going on internally takes a while.  Without knowledge of how qigong is developing you internally it is easy to abandon because “you don’t feel like you are doing anything.”
  • It is esoteric.  Let’s be blunt.  We are talking about moving “energy” around a body we feel pretty familiar with.  Not something I did during high school PE.

Explain qi gong development with enough western perspective so that I buy-in and keep practicing.

The tissues and fluids of the body are made up of minerals and chemicals with magnetic properties.  The earth is a magnetic field and food and air also serve as energy.  We can perform activities to alter blood flow and temperature which interacts (matches) the earth’s properties.  These properties are closely aligned with what we conceive of as healthy.

Practitioners of tai chi are normally pretty open to anything.  They hear of qigong and want to feel what is described and begin by being quite hopeful.  With an understanding of the full developmental progress we can stop doubt from creeping in.

Developing the Energy of Qigong

I am going to provide a spectrum of development based on my interactions over the years.  Insert yourself into this paradigm and see what’s to come.

Let’s Bake a Cake
Turning the oven on A practitioner is brand new.  Their interest is piqued and they are just learning to relax into a meditative stance.
The oven is heating up Progress at relaxation allows the energy to move around the body correctly
All the ingredients have been found They are interested to new terms like dantian and are actively trying to use them
The ingredients get mixed They can think about their center when meditating and have an understanding of keeping their hip joints, arm pits, lower back soft.
The oven beeps and is hot enough A different sort of warmth, from the inside exists after practice.  It is general and fleeting
The ingredients are one big blob and enter the oven The body moves collectively or in order from the center out
A quick initial rise happens Intention on the hands or dantian yields a perceivable heat that goes away
A long time passes and the cake browns We work to try to make this feeling come back and it does at times.  Our overall relaxation and higher body temperature come quicker
We check it with toothpicks and send it back in for more time We can warm our hands and loosen our center easily.
Time for frosting We can create and feel energy and can bring it to one spot within the body if we concentrate on the spot
Time for decoration We can move the energy in specific directions, alight on a space and move on to another

Qi gong development is a silent conversation with your autonomic system

I hope this playful explanation hints at the huge amount of foundational work that you are benefiting from when you “don’t feel anything.”  We are talking about interacting with autonomic processes and being able to affect your health, literally, from the inside.  Of course this process shouldn’t be quick or easy.

The Experts Weigh In: 6 Ways to Avoid the Greatest Tai Chi Roadblocks

Every (every!) movement in tai chi involves the entire body. Do not forget about the appendage that is not doing the dramatic movement. Where is your left hand when your right hand is punching?

 

 

 

 

 

 

On a break during a recent workshop with practitioners and teachers of many years expressed their envy to a newbie for being “so new” and for having the foresight to attend a workshop early on in his development.  The new student was confused by this and said “What do you mean, I don’t know anything!  I am new!”  The teachers responded nearly in unison “exactly.”

This led to a spirited conversation of “I wish I would have known…” or “This sounds silly but I would have made so much progress if I…”  What follows may seem simple.  But focus on these ideas across all of your movements and your progress will be great.  The greatest tai chi roadblocks stem from not using the body in unison.  We must learn the individual movements but then dial our focus away from the microscopic movements and treat our body as a whole.

6 Ways to Reduce the Greatest Tai Chi Roadblocks

1.  Move your body parts in unison

Every (every!) movement in tai chi involves the entire body.  Do not forget about the appendage that is not doing the dramatic movement.  Where is your left hand when your right hand is punching?

2.  Identify which leg is weighted and which is empty

When we stand normally we 1) do not pay attention to where our weight is and 2) typically weight evenly.  In tai chi there is always an empty and full leg and weight is distributed in a percentage (90/10, 60/40, etc.).

3.  Breathe naturally

Your movements match your breath in tai chi.  Often new learners change their breath to match their movements when it is the other way around.  Learn to relax and lengthen your breath and move your body to match.

4.  Reduce tension

Show me a student who has been told to relax and I’ll show you someone who is frustrated.  This one drives many of us nuts for years (Relax please. I am relaxed d#@% it!).  Assume a posture, drop your shoulders, squeeze the whole body and then relax each body part in succession.  Now you are relaxed and can move.

5.  Avoid rushing

Yes you want to learn the form but work diligently to enjoy the process.  Then the form won’t matter.  This is partially the onus of your teacher because they should be providing material that makes you feel as though you are progressing continually.

6.  Welcome precision

Sink into each stance instead of flowing between movements.  Why?  Each posture develops specific skills.

 

There you have it.  Simple right?  Yes it is simple but we all wish that we would have had this collection of pointers years ago.

Breaking the Tai Chi Long Form into Teachable Segments

All of the truly verifiable history of tai chi date back to Chen Village in the 1700s and the first records of the Old Frame First Road (Lao Jia Yi Lu).

 

 

 

 

In a recent workshop with Chen Zhenglei he presented the Old Frame in a manner that caught the significance of the overall form by breaking it down into digestible sections.  It was an eye-opening explanation of the purpose of each section and how they tie together.

Learning the tai chi long form takes a while but it is a worthy pursuit because the payoff is huge.  The tai chi long form is the equivalent to a moving Tai Chi Long FormBible.  It is the culmination of thousands of years work by many contributors.  Those who have this “bible” can focus on a myriad of topics such as health (qi, meridians, flexibility, agility), martial applications (strikes, kicks, locks), culture (history, language, movement names), or philosophy.

Teachers and students alike have the challenge ahead of them to learn the entire sequence but the sections and explanations below create small successes and better understanding.

CHEN FAMILY TAIJIQUAN

Old Frame First Path — Lao Jia Yi Lu — 老架一路

Tai Chi Long Form Section 1

Character:  The first section is made up of 15 movements set out in a very clear path.  There is a clear transition between empty and full legs and you settle into each posture and pause before moving on.

1. Preparation Form — Tai Ji Chu Shi — 太極初勢

2. Vajra Pounds Mortar — Jin Gang Dao Dui — 金刚捣碓

3. Grasp and Tuck Clothes — Lan Zha Yi — 懒扎衣

4. Six Sealing, Four Closing — Liu Feng Si Bi — 六封四闭

5. Dan Tian Change — Dan Bian — 单鞭

6. Vajra Pounds Mortar — Jin Gang Dao Dui — 金刚捣碓

7. White Goose Spreads Wings — Bai E Liang Chi — 白鵝亮翅

8. Oblique Posture — Xie Xing — 斜行

9. Embrace Knee — Lou Xi — 搂膝

10. Twist Steps — Ao Bu — 拗步

11. Oblique Posture — Xie Xing — 斜行

12. Embrace Knee — Lou Xi — 搂膝

13. Twist Steps — Ao Bu — 拗步

14. Hidden Hand Punch — Yan Shou Gong Quan — 掩手肱拳

15. Vajra Pounds Mortar — Jin Gang Dao Dui — 金刚捣碓

Tai Chi Long Form Section 2

Character:  The second section has 13 movements.  Six of these movements were in the first section.  We enjoy familiar processes so the second portion compliments you for learning the key movements and adds seven more.

16. Brushing Body Fist — Pi Shen Quan — 撇身拳

17. Green Dragon Emerges From the Water — Qing Long Chu Shui — 青龍出水

18. TwoHanded Push — Shuang Tui Shou — 双推手

19. Palm Under Elbow — Zou Xia Kan Quan — 肘下看拳

20. Step Back and Push with Arm — Dao Juan Gong — 倒卷肱

21. White Goose Spreads Wings — Bai E Liang Chi — 白鵝亮翅

22. Oblique Posture — Xie Xing — 斜行

23. Flash the Back — Shan Tong Bei — 閃通背

24. Hidden Hand Punch — Yan Shou Gong Quan — 掩手肱拳

25. Six Sealing, Four Closing — Liu Feng Si Bi — 六封四闭

26. Dan Tian Change — Dan Bian — 单鞭

27. Moving Hands — Yun Shou — 运手

28. High Pat on Horse — Gao Tan Ma — 高探马

Tai Chi Long Form Section 3

Character:  Section three teaches how to release energy that you have developed or energy from an opponent (San Tom Bay).  Movements are purposely learned slowly so that energy release can be learned quickly.  70% of the steps and kicks from the form can be found in the 13 movements of the third section.  Six types of kicks exist.  The toe, heel, side of foot, jump kick, inward swing kick, and outward swing kick.

29. Thrust with Right Foot — You Ca Jiao — 右擦脚

30. Thrust with Left Foot — Zuo Ca Jiao — 左擦脚

31. Kick with Left Heel — Zuo Deng Yi Gen — 左蹬一跟

32. Advance with Twist Steps — Qian Tang Ao Bu — 前趟拗步

33. Immortal’s Embracing Grip — Shen Xian Yi Ba Zhua — 神仙一把抓

34. Turn Around, Double Kick — Fan Shen Er Qi Jiao — 翻身二起脚

35. Protect the Heart Punch — Hu Xin Quan — 护心拳

36. Whirlwind Kick — Xuan Feng Jiao — 旋风脚

37. Kick with Right Heel — You Deng Yi Gen — 右蹬一根

38. Hidden Hand Punch — Yan Shou Gong Quan — 掩手肱拳

Tai Chi Long Form Section 4

Character:  Section four of the tai chi long form focuses on energy transmission.  The goal is to have “harmony force” between the hands joints and body.  “Harmony Force” us the use of both hands simultaneously to push or strike with the force originating in the feet and traveling through the body.

39. Small Capture and Strike — Xiao Qin Da — 小擒打

40. Cover Head and Push the Mountain — Bao Tou Tui Shan — 抱头推山

41. Six Sealing, Four Closing — Liu Feng Si Bi — 六封四闭

42. Dan Tian Change — Dan Bian — 单鞭

43. Forward Trick — Qian Zhao — 前招

44. Backward Trick — Hou Zhao — 后招

45. Part the Wild Horse’s Mane — Ye Ma Fen Zong — 野馬分鬃

46. Six Sealing, Four Closing — Liu Feng Si Bi — 六封四闭

47. Dan Tian Change — Dan Bian — 单鞭

Tai Chi Long Form Section 5

Character:  Section five is the most rigorous  and mentally taxing.  It combines the four movements  of walking, backward walking, lateral movements, and twining.  It has the furthest jump (48), the lowest posture (54), and the most stretched (55).  It also has the  most movements.

48. Fair Maiden Works the Shuttle — Yu Nu Chuan Suo — 玉女穿梭

49. Grasp and Tuck Clothes — Lan Zha Yi — 懒扎衣

50. Six Sealing, Four Closing — Liu Feng Si Bi — 六封四闭

51. Dan Tian Change — Dan Bian — 单鞭

52. Moving Hands — Yun Shou — 运手

53. Swing the Leg — Bai Jiao — 擺脚

54. Drop and Split — Die Cha — 跌叉

55. Golden Cock Stands on One Leg — Jin Ji Du Li — 金鸡独立

56. Step Back and Push with Arm — Dao Juan Gong — 倒卷肱

57. White Goose Spreads Wings — Bai E Liang Chi — 白鵝亮翅

58. Oblique Posture — Xie Xing — 斜行

59. Flash the Back — Shan Tong Bei — 閃通背

60. Hidden Hand Punch — Yan Shou Gong Quan — 掩手肱拳

61. Six Sealing, Four Closing — Liu Feng Si Bi — 六封四闭

62. Dan Tian Change — Dan Bian — 单鞭

63. Moving Hands — Yun Shou — 运手

64. High Pat on Horse — Gao Tan Ma — 高探马 

Tai Chi Long Form Section 6

Character:  Section six has a strong connection throughout the movements and is the most difficult to teach and learn.  There are no pauses between movements like in the first section as each movement transitions right into the next.

65. Cross Foot — Shi Zi Jiao — 十字脚

66. Groin Punch — Zhi Dang Chui — 指裆捶

67. Apes and Monkeys Search for Fruit — Yuan Hou Tan Guo — 猿猴探果

68. Dan Tian Change — Dan Bian — 单鞭

69. Ground Hacking Dragon — Qie Di Long — 切地龍

70. Step Forward and Form Seven Stars — Shang Bu Qi Xing — 上步七星

71. Step Back, Spread Arms — Xia Bu Kua Gong — 下步跨肱

72. Swing the Leg — Bai Jiao — 擺脚

73. Head on Cannon — Dang Tou Pao — 当头炮

74. Vajra Pounds Mortar — Jin Gang Dao Dui — 金刚捣碓

75. Closing Form — Shou Shi — 收勢