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has been created and
is maintained for
general use by the
students in
Dr. Bobbert's classes.
The public is
welcome. No
guarantees or
warranties, implied or
otherwise, and no
endorsements apply to
the data and
information contained
herein. Dr. Bobbert
and the Universities
and Colleges assume
no responsibility for
financial or emotional
damage that may be
caused by either the
existence or use of
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T10 Essentials of Tai Chi
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conversational
...easy to read...
FUN and
informative."
- Lois Miller
...easy to read...
FUN and
informative."
- Lois Miller
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| Page Revised 01/17/2011 |
| Stress Relief |
(1) Straightening the Head Stand straight and
hold the head and neck naturally erect, with the mind
concentrated on the top. Do not strain or be tense;
otherwise, the blood and vital energy cannot circulate
smoothly.
(2) Correct Position of Chest and Back
Keep chest slightly inward, which will enable you to
sink your breath to the dan tian (lower belly). Do not
protrude your chest, otherwise you will feel uneasy in
breathing and somewhat "top heavy". Great force can
be launched from the spine only when you keep the
vital energy in your lower belly.
(3) Relaxation of Waist
For the human body, the waist is the dominant part.
When you relax the waist, your two feet will be strong
enough to form a firm base. All the movements
depend on the action of the waist, as the saying goes:
"Vital force comes from the waist." Inaccurate
movements in Tai Chi Chuan stem from the erroneous
actions of the waist.
(4) Solid and Empty Stance
It is of primary importance in Tai Chi Chuan to
distinguish between "Xu"(Empty) and "Shi" (Solid). If
you shift the weight of the body on to the right leg,
then the right leg is solidly planted on the ground and
the left leg is in an empty stance. When your weight is
on the left leg, then the left leg is firmly planted on the
ground and the right leg is in an empty stance. Only in
this way can you turn and move your body adroitly
and without effort, otherwise you will be slow and
clumsy in your movements and not able to remain
stable and firm on your feet.
(5) Sinking of Shoulders and Elbows
Keep your shoulder in natural, relaxed position. If you
lift your shoulders, the qi will rise with them, and the
whole body will be without strength. You should also
keep the elbows down, otherwise you will not be able
to keep your shoulders relaxed and move your body
with ease.
(6) Using the Mind Instead Of Force
Among people who practice Tai Chi Chuan it is quite
common to hear this comment: "That is entirely using
the mind, not force." In practicing Tai Chi Chuan, the
whole body is relaxed, and there is not an iota of stiff
or clumsy strength in the veins or joints to hinder the
movement of the body. People may ask: How can one
increase his strength without exercising force?
According to traditional Chinese medicine, there is in
the human body a system of pathways called jingluo
(or meridian) which link the viscera with different
parts of the body, making the human body an
integrated whole. If the jingluo is not impeded, then
the vital energy will circulate in the body
unobstructed. But if the jingluo is filled with stiff
strength, the vital energy will not be able to circulate
and
consequently the body cannot move with ease. One
should therefore use the mind instead of force, so that
vital energy will follow in the wake of the mind or
consciousness and circulate all over the body.
Through persistent practice one will be able to have
genuine internal force. This is what Tai Chi Chuan
experts call "Lithe in appearance, but powerful in
essence." A master of Tai Chi Chuan has arms which
are as strong as steel rods wrapped in cotton, with
immense power concealed therein. Boxers of the
"Outer School" ( a branch of wushu with emphasis on
attack, as opposed to the "Inner School" which places
the emphasis on defense) look powerful when they
exert force, but when they cease to do so, the power
no longer exists. So it is merely a kind of superficial
force.
hold the head and neck naturally erect, with the mind
concentrated on the top. Do not strain or be tense;
otherwise, the blood and vital energy cannot circulate
smoothly.
(2) Correct Position of Chest and Back
Keep chest slightly inward, which will enable you to
sink your breath to the dan tian (lower belly). Do not
protrude your chest, otherwise you will feel uneasy in
breathing and somewhat "top heavy". Great force can
be launched from the spine only when you keep the
vital energy in your lower belly.
(3) Relaxation of Waist
For the human body, the waist is the dominant part.
When you relax the waist, your two feet will be strong
enough to form a firm base. All the movements
depend on the action of the waist, as the saying goes:
"Vital force comes from the waist." Inaccurate
movements in Tai Chi Chuan stem from the erroneous
actions of the waist.
(4) Solid and Empty Stance
It is of primary importance in Tai Chi Chuan to
distinguish between "Xu"(Empty) and "Shi" (Solid). If
you shift the weight of the body on to the right leg,
then the right leg is solidly planted on the ground and
the left leg is in an empty stance. When your weight is
on the left leg, then the left leg is firmly planted on the
ground and the right leg is in an empty stance. Only in
this way can you turn and move your body adroitly
and without effort, otherwise you will be slow and
clumsy in your movements and not able to remain
stable and firm on your feet.
(5) Sinking of Shoulders and Elbows
Keep your shoulder in natural, relaxed position. If you
lift your shoulders, the qi will rise with them, and the
whole body will be without strength. You should also
keep the elbows down, otherwise you will not be able
to keep your shoulders relaxed and move your body
with ease.
(6) Using the Mind Instead Of Force
Among people who practice Tai Chi Chuan it is quite
common to hear this comment: "That is entirely using
the mind, not force." In practicing Tai Chi Chuan, the
whole body is relaxed, and there is not an iota of stiff
or clumsy strength in the veins or joints to hinder the
movement of the body. People may ask: How can one
increase his strength without exercising force?
According to traditional Chinese medicine, there is in
the human body a system of pathways called jingluo
(or meridian) which link the viscera with different
parts of the body, making the human body an
integrated whole. If the jingluo is not impeded, then
the vital energy will circulate in the body
unobstructed. But if the jingluo is filled with stiff
strength, the vital energy will not be able to circulate
and
consequently the body cannot move with ease. One
should therefore use the mind instead of force, so that
vital energy will follow in the wake of the mind or
consciousness and circulate all over the body.
Through persistent practice one will be able to have
genuine internal force. This is what Tai Chi Chuan
experts call "Lithe in appearance, but powerful in
essence." A master of Tai Chi Chuan has arms which
are as strong as steel rods wrapped in cotton, with
immense power concealed therein. Boxers of the
"Outer School" ( a branch of wushu with emphasis on
attack, as opposed to the "Inner School" which places
the emphasis on defense) look powerful when they
exert force, but when they cease to do so, the power
no longer exists. So it is merely a kind of superficial
force.
According to the theory of Tai Chi Chuan the root is in the
feet, the force is launched through the legs: controlled by
the waist, and expressed by the fingers; the feet, the legs
and the waist form a harmonious whole. When the hands,
movements.This is what is meant by coordination of the
upper and lower parts. If any one part should cease to
move, then the movements will be disconnected and fall
into disarray.
(8) Harmony Between the Internal and External
Parts In practicing Tai Chi Chuan, the focus is on the
mind and consciousness. Hence the saying: "The mind is
the commander, and the body is subservient to it." With the
tranquility of the mind, the movements will be gentle and
graceful. As far as the "frame" is concerned, there are only
the Xu (empty), shi (solid), kai (open) and he (close). Kai
not only means opening the four limbs but the mind as well,
and he means closing the mind along with the four limbs.
Perfection is achieved when one unifies the two and
harmonizes the internal and external parts into a complete
whole.
(9) Importance of Continuity
In the case of the "Outer School" (which emphasizes
attack) of boxing, the strength one exerts is stiff and the
movements are not continuous,but are sometimes made off
and on, which leave openings the opponent may take
advantage of. In Tai Chi Chuan, one focuses the attention
on the mind instead of force, and the movements from
beginning to end are continuous and in an endless circle,
just "like a river which flows on and on without end" or
"like reeling the silk thread off cocoons."
(10) Tranquility in Movement
In the case of the "Outer School" of boxing, the emphasis
is on leaping, bouncing, punching and the exertion of force,
and so one often gasps for breath after practicing. But in
Tai Chi Chuan, the movement is blended with tranquility,
and while performing the movements, one maintains
tranquility of mind. In practicing the "frame," the slower
the movement, the better the results. This is because when
the movements are slow, one can take deep breath and sink
it to the dan tian. It has a soothing effect on the body and
mind. Learners of Tai Chi Chuan will get a better
understanding of all this through careful study and
persistent practice.
feet, the force is launched through the legs: controlled by
the waist, and expressed by the fingers; the feet, the legs
and the waist form a harmonious whole. When the hands,
movements.This is what is meant by coordination of the
upper and lower parts. If any one part should cease to
move, then the movements will be disconnected and fall
into disarray.
(8) Harmony Between the Internal and External
Parts In practicing Tai Chi Chuan, the focus is on the
mind and consciousness. Hence the saying: "The mind is
the commander, and the body is subservient to it." With the
tranquility of the mind, the movements will be gentle and
graceful. As far as the "frame" is concerned, there are only
the Xu (empty), shi (solid), kai (open) and he (close). Kai
not only means opening the four limbs but the mind as well,
and he means closing the mind along with the four limbs.
Perfection is achieved when one unifies the two and
harmonizes the internal and external parts into a complete
whole.
(9) Importance of Continuity
In the case of the "Outer School" (which emphasizes
attack) of boxing, the strength one exerts is stiff and the
movements are not continuous,but are sometimes made off
and on, which leave openings the opponent may take
advantage of. In Tai Chi Chuan, one focuses the attention
on the mind instead of force, and the movements from
beginning to end are continuous and in an endless circle,
just "like a river which flows on and on without end" or
"like reeling the silk thread off cocoons."
(10) Tranquility in Movement
In the case of the "Outer School" of boxing, the emphasis
is on leaping, bouncing, punching and the exertion of force,
and so one often gasps for breath after practicing. But in
Tai Chi Chuan, the movement is blended with tranquility,
and while performing the movements, one maintains
tranquility of mind. In practicing the "frame," the slower
the movement, the better the results. This is because when
the movements are slow, one can take deep breath and sink
it to the dan tian. It has a soothing effect on the body and
mind. Learners of Tai Chi Chuan will get a better
understanding of all this through careful study and
persistent practice.
| Yang Zhen Duo Morning Glory Publishers, Beijing, 1988 |
