Tai Chi (Chuan)      Tai Chi Forms      Training Tips

Tai Chi (Chuan)

Tai Chi Chuan implies an extremely superior method of self defense. Tai means supreme, Chi means extreme and Chuan means a method of self defense. 

The term Tai Chi first appeared in I Ching (the Book of Change) written in the Zhou Dynasty (1122-255 BC). The term Tai Chi Chuan was said to be coined by a Wushu master Wang Zongyue when he used the philosophy of yin-yang from the I Ching to explain the principles of his Chuan. 

I Ching states that Tai Chi comes from Wu Chi (non-existence). Tai Chi causes yin-yang (two polarities), two opposites cause the four seasons, and the four seasons cause the eight natural phenomena (heaven, earth, thunder, wind, water, fire, mountains and lakes), these eight phenomena cause all things. Tai Chi is thus the energy that causes changes. 

Yin-yang are opposites that supplement each other, change into each other and depend on each other. There is an element of yin in yang, so that the extreme yang reverts back to yin. There is an element of yang in yin, so that the extreme yin reverts back to yang. 

Yin qualities are: feminine, soft, still, close, empty, insubstantial, relaxed, defense, down, retreat, etc.
Yang qualities are: masculine, hard, motion, open, full, substantial, tensed, offense, up, advance, etc. 

According to Traditional Chinese Medicine, the human body has yin-yang qualities. The entire human body is in healthy state when yin-yang are balanced. Imbalance of yin-yang leads to illness. Re-balancing yin-yang leads to improvement of all functions of the human body. 

Combat also has yin-yang qualities in which defense is yin and offense is yang. When defense and offense are handled well and no quality is in excess, we have a superior combatant. Skillful interplays of yin-yang will improve the ability of combat.

Tai Chi Chuan involves yin-yang in every movement. The fundamental principles in every movement is to distinguish the yin from yang, seek stillness in motion, achieve hardness through softness, and implore straight from the curve. 

Dr. Yang Jwing-Ming once said "The purpose of learning Tai Chi Chuan is to aim for the comprehension of Tai Chi and yin-yang so we are able to reach the Tao, therefore, allows us to protect our body, strengthen our body and enjoy longevity. Furthermore, by nourishing and cultivating our human nature, we are able to reach the final goal of unification of heaven and human spirit."

Tai Chi Forms

Tai Chi form is the foundation of Tai Chi Chuan training. It consists of an effective combination of slow, controlled, relaxed and balanced movement along with deep, complete breathing and focused concentration. 

Traditional Tai Chi Forms, some having evolved over centuries, have approximately 100 sub-forms or movements. A traditional Tai Chi Form normally takes about 20 to 25 minutes to complete. Modern Tai Chi Forms were developed within the last 50 years. These Forms are much shorter and can be used in competitions and in a sequential development of one's skill in Tai Chi Chuan. 

Tai Chi is life enhancing. Practicing the Tai Chi Form enhances the functioning of the circulatory, nervous, respiratory and digestive systems. The gentle movements improves flexibility and elasticity in the muscles and tendons, increases bone mass and lubricates joints. The rhythmic breathing and fluid movements induce a state of relaxation in some parts of the cerebral cortex and excite other parts to help promote healing of chronic conditions caused by neural disorders. Practicing the Tai Chi Form promotes normal blood pressure and reduces anxiety. 

Tai Chi Form is a great cross-trainer for other sports. Tai Chi Form is full range motion, weight-bearing and cardiovascular exercise. Regular practice of Tai Chi Form can reduce injuries and promotes the rehabilitation of sport injuries. 

Training Tips

Students of Tai Chi must strive to practice and perform Tai Chi so that the body parts are properly aligned to conform to these rules: 

• HEAD: keep upright, but without effort, chin naturally drawn inwards,

• EYES: express alertness and calmness, often leads the offensive hands,

• NOSE: respire naturally, slowly, deeply and evenly, don’t hold a breath,

• MOUTH:  slightly closed, with tongue lightly touching the upper palate,

• CHEST:  slightly drawn inwards,

• SHOULDERS: naturally relaxed, sloping downwards,

• FOREARMS:  naturally bent, even when fully extended,

• ELBOWS:  loosely droop and point to the ground,

• HANDS:  relaxed and form hollows, like before making a handshake,

• FINGERS:  relaxed, extended and separated,

• WAIST:  directs every movement,

• SPINE:  naturally relaxed when the knees are bent and slight pelvic till,

• KNEES:  slightly bent, even when fully extended,

• TOES:   naturally relaxed,

• BODY: upright, moves as a single unit, weights shifts one leg at a time, one part moves the entire body moves, one part comes to still the entire body comes to still.