Each style has its own subtle emphasis on various tai chi principles and methods. As a result, there are more than possible movements and positions with tai chi. Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm.
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This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Stress management. Frank Shiery, p. Preliminary Stance: Stand naturally upright with the feet placed shoulder-width apart, toes pointed slightly inward, and arms hanging naturally at the side. The body should be kept upright with the shoulders relaxed, eyes slightly closed and breathing naturally. The body should face north.
The mind should remain empty, calm and clear. Commencing Form: The body should exhibit being relaxed externally while solid within. The head is held naturally erect as if pulled upward by an invisible string. Close the lips slightly with the tongue touching the upper palate. The toes firmly grasp the ground with Yongquan point pulled upward. The eyes are looking straight ahead with the chin drawn slightly inward.
The hip is turned up and the coccyx turned back and upward with the waist directed downwards. The whole body should remain relaxed. A mind state of intent is maintained while the vital energy flows upward from the Dantian to the Baihui point, while the turbid energy flows downward from the Dantian to the Yongquan point.
During this time, the body exhibits no external movement. Key Points to Remember: For the beginner, the primary concern should be to cleanse the mind and spirit of tension and anxiety, removing all negative thoughts. This develops even-temperedness and an alert mind for quick movement and response. Once this technique has been mastered, the practitioner can begin to understand and practice Taijiquan more effectively.
I enjoy doing raising and lowering hands, being coordinated, keeping yin and yang in balance, rising up and lowering down, floating up and sinking down, breathing in on up and breathing out on down. Energized leg, controlling waist, rotating, energy up the back out the shoulders and out to the hands. Simple and symbolic. Some people do a Tai Chi salute: 1a, step forward, right fist covered by left palm, bow, return to 1a, 1b A Tai Chi mudra. I think the Tai Chi Salute is very cool, but I never do it while practicing alone.
Most Taijiquan practice is done while you are alone. For more information, descriptions, explanations, and interpretations about the Commencement or Opening Movement One of the Yang Style of Taijiquan , please check out my webpage on this subject.
Relaxation Sung, Song, Fan Song is essential to the successful, beneficial, and full body-mind experience of openness, effortlessness, and beauty of any style of Taijiquan. Research by Mike Garofalo.
Rooting and Central Equilibrium. By Gerald A. Wild Horse Shakes Its Mane. The general direction of movement is in a straight line from E3 towards W9 in Movement 2. To the left side 2e , 2. To the right side 2j , and 3. To the left side 2o.
Please s tudy the recommended online videos to see how the series of postures in this particular movement are performed. When performing the short form, players should: move slowly, move continuously, keep the movements rounded, move without great effort, relax , keep the head up , let the mind direct the movements, don't bounce, and maintain an upright posture. Breathe in through the nose and out through the mouth, breathe deeply and regularly, breathe in when pulling back or reaching up, and breathe out when going forward or reaching down.
All the basic principles found in the T'ai Chi Ch'uan Classics should be followed when doing the Beijing simplified Taijiquan form. When your weight is all on one leg, that leg is Yin supportive, earthy, inactive, yielding , and the stepping leg is Yang active, upward, outward, expansive.
Gently rise up to normal height 2a. Circle right arm counter-clockwise up to chest height, with the palm facing down. Draw left arm to waist, with the palm facing up 2a. Imagine holding a ball between the two hands. Turn the waist to NE1 2b. Draw the left foot to the side of the right foot 2b. Hold Tai Chi "energy ball" with right hand, palm down, at chest height; and left hand below, palm up, at Dan Tien height 2b. Relax and gently inhale. Exhale as the left arm extends.
Left elbow is slightly bent. Right hand moves down to right hip 2e , with the right palm down. End with chest facing W9, left hand to SW7. Head upright. Shoulders down. Step forward with the right foot to side of left foot 2g. Step out the right leg to the diagonal 2i. Exhale as the right arm extends 2i. Right elbow is slightly bent.
Left hand moves down to left hip 2j , with the left palm down. End with chest facing W9, left hand to NW Step forward with the left foot to side of right foot 2l. Step out the left leg to the diagonal 2m. Exhale as the left arm extends 2n. Right hand moves down to right hip 2o , with the right palm down. End with chest facing W9, right hand to SW7 2o.
Look towards W9. White Crane Spreads Its Wings. The general direction of movement is in a straight line from E3 towards W9 in Movement 3. From 3a draw the right foot forward a half step 3b. The right hand moves upward 3b as the left hand moves downward 3b. Draw the left foot backward 3c as the right hand moves up and left hand moves down 3c. End with chest facing W9.
Face to W9. Relax and exhale as the weight settles down in the back right leg. Notice how the body turns at the waist slightly to left SW7 3b and then to the right NW11 3c before it settles to face W9. This represents the subtle internal rotation of the Dan Tien , a " silk reeling " movement, more pronounced in the Chen Style of Taijiquan than in Yang Style Taijiquan, but still present in all styles of Taijiquan. Many movements in the 24 Form include this turning of the waist from side to side, and rotation of the Dan Tien.
The general direction of movement is in a straight line from E3 towards W9 in Movement 4. Brush left knee and right palm strike 4a-4h. End with chest and face facing W9, look to W9 4h. Brush right knee and left palm strike 4i-4o. End with chest and face facing W9, look to W9 4o. Playing the Lute.
The general direction of movement is in a straight line from E3 towards W9 in Movement 5. It is more accurate to describe it as hands holding the lute, which is also a literal translation from its counterpart in Chinese.
Shift the body weight onto the left leg 5a. Life the right foot and move it a half step forward, placing it behind the left foot 5b.
Lightly shift the body center back to sit on the right leg 5c. Extend the left heel a little forward touching the floor in an empty stance 5c-5d. At the same time, rotate the waist slightly to the right 5b-5c , lift the left arm and hand upward to the nose level 5b-5c , lower the right hand to guard the inside of the left elbow 5d.
Cheng Zhao. Step Back and Repulse Monkey. The Direction of Movement is reversed. Move backward in a straight line from W9 in the direction of E3. Right leg and right twisting reverse reeling forearm arm back, left arm forward, step back with left leg 6d , exchange arms and move right palm forward 6d-6e.
Left leg and leg twisting arm back, right arm forward, step back with right leg 6g , exchange arms and move left palm forward 6g-6h. Right leg and right twisting arm back, left arm forward, step back with left leg 6k , exchange arms and move right palm forward 6k-6l. Left leg and leg twisting arm back, right arm forward, step back with right leg 6n , exchange arms and move left palm forward 6n-6o.
Here is a detailed description of how to perform Repulse Monkey 6, 6a taken from the very useful narrative document by David Hann:. Continue bringing your right arm back until your hand is level with your right shoulder 6c.
Turn your left hand palm up and flat, parallel with the earth 6c. Notice that your torso is facing 6c to the side N12 the same direction as you face when you first begin, Raising the Chi 1a.
Step back with the left foot 6d-6e , taking care to maintain your stance about a two fist width from your right foot, or about shoulder width. Now turn your torso to the left, bringing your right arm forward in a palm strike and your left arm backward as if grabbing an opponent's arm and pulling 6d Your right palm will now be the most advanced hand 6e.
Repulse Monkey 2 : Turn your left hand palm up and let it drop so that your arm moves in an arc 6e-6f. Continue bringing your left arm back until your hand is level with your left shoulder 6g.
Turn your right hand palm up and flat, parallel with the earth 6f. Notice that your torso is facing to the opposite side S6. Step back with the right foot, taking care to maintain your stance about a two fist width from your left foot, or about shoulder width 6g-6h.
Now turn your torso to the right, bringing your left arm forward in a palm strike and your right arm backward as if grabbing an opponent's arm and pulling 6h. Your left palm will now be the most advanced hand 6h. Repulse Monkey 3 : Turn your right hand palm up and let it drop so that your arm moves in an arc 6i.
Continue bringing your right arm back until your hand is level with your right shoulder 6j. Turn your left hand palm up and flat, parallel with the earth 6j. Notice that your torso is facing N12 to the side the same direction as you face when you first begin, Raising the Chi. Step back with the left foot, taking care to maintain your stance about a two fist width from your right foot, or about shoulder width 6k-6l.
Now turn your torso to the left, bringing your right arm forward in a palm strike and your left arm backward as if grabbing an opponent's arm and pulling 6l. Your right palm will now be the most advanced hand 6l. Repulse Monkey 4 : Turn your left hand palm up and let it drop so that your arm moves in an arc 6l-6m.
Continue bringing your left arm back until your hand is level with your left shoulder 6m. Turn your right hand palm up and flat, parallel with the earth 6m.
Step back with the left foot, taking care to maintain your stance about a two fist width from your right foot, or about shoulder width 6n-6o. Now turn your torso to the right, bringing your left arm forward in a palm strike and your right arm backward as if grabbing an opponent's arm and pulling 6n-6o.
Your left palm will now be the most advanced hand 6o. Grasping the Sparrow's Tail - Left. The general direction of movement is in a straight line from E3 towards W9 in Movement 7. Generally, one is moving in the direction of W9, to your left side, in Movement 7.
Chong, pp. Raise the left hand arch-wise to the right 7a-7b and stop it before the right side of the waist 7c. At the same time bend the right hand horizontally before the chest as if grasping a ball with both hands 7c. Concurrently draw the left foot back and put it close to the right one 7b-7c , with the left toes touching the ground 7c.
Lift the left hand outward in a bent manner to the left as if to ward off a blow 7c-7e and bow it horizontally at the level of the shoulders 7e. At the same time swing the right hand downward to the right 7d-7e and put it beside the right thigh 7e. At the same time stretch the left foot out and bow it forward 7d-7e. The eyes are looking at the left forearm 7e. Stretch the left hand forward, turning its palm downward 7f. Concurrently turn the right palm upward and stretch it forward until it comes below the left wrist 7f.
Then pull the two hands downward past the abdomen and swing them up backward to the right until the right hand comes to the height of the shoulders with its palm upward 7f-7g and the left hand comes before the chest with its palm facing inward and the elbow bend horizontally 7g. At the same time shift the centre of gravity to the right foot 7g. The eyes are looking at the right hand 7g.
Draw the right hand back and put it at the inside of the left wrist 7g. Push both hands forward with the left palm inward and the right one outward 7h-7i. At the same time bow the left leg forward 7h-7i.
The eyes are looking at the left wrist 7i. Separate both hands at the distance of the breadth across the shoulders with both palms facing downward 7j-7k. Then lower the upper body slightly backwards 7k , shifting the centre of gravity to the right foot 7k.
At the same time draw both hands back to the two sides of the waist with both palms facing forward slightly to the ground 7k-7l. The eyes are looking forward horizontally 7l. Push both hands forward and upward 7l-7m. At the same time bow the left leg forward 7m. The eyes are looking forward. Turn torso to the left towards W9 7e. Roll Back Lu 7f-7g Inhale 7e-7g. Turn torso to right towards N12 7g. The hand movements for Roll Back are not shown clearly in the the above illustrations 7f-7g.
Look at right hand in the direction of NE2. Press Ji 7h-7i Inhale 7g-7h, and exhale 7h-7i. Torso facing W9 7i. Turn torso to the left towards W9 7i. The right palm presses against the left forearm. The left palm faces the body. Push An 7j-7m Face W9. Push both hands, palms forward, towards W9 7m. Inhale 7j-7l, and exhale 7l-7m. Torso faces W9 7m.
Grasping the Sparrow's Tail - Right. The general direction of movement is in a straight line from W9 towards E3 in Movement 8. Generally, one is moving in the direction of E3, to your right side, in Movement 8.
Left foot load about 70 percent; right foot about 30 percent 8a. At the same time - with gently held, slightly rounded arms - the hands move with the upper body to the right 8b. Slowly bend arms, with right hand moving in an upward arc 8b-8c , and assume the ball-holding position in front of the right side of the body 8c-8d.
While in the ball-holding position, the right foot is pulled towards the left without the toes touching the ground 8d. Ward Off, Right Side. Peng Movement: With an arched step to the right, pull the left hand as in Form 2 "Parting Horse's Mane" in an arc down to hip level 8e-8f , while the right forearm - different from Form 2 - moves at a left angle in an arc forward and up 8e-8f until level with the chest 8f , harmoniously coordinating it with the rotation of the body 8d-8f and the shifting of the weight 8e-8f.
Position 8f is the starting point for the second part of this form. Lu Movement: This starts with a slight rotation of the body to the right SE4 8g , not shown in the illustration.
While the body rotates to the right, hands are rotating to face each other, the right hand moving towards the right. Both hands - while shifting the weight to the left leg 8f-8g and rotating the body to NW11 - move in an arc down to the right hip level 8g. Ji Movement: Preceded by a small reaching back movement 8h , move the left hand towards the left; both hands cross at the wrists and are pushed forward and out 8i-8k.
When pushing forward, shift the weight again to the right leg 8k. An Movement: at the conclusion of the Ji movement 8k , turn the hands so that they are crossed 8l with the palms facing down, right hand below the left 8l.
As the weight is shifted to the back left leg 8m-8n - the toes of the right foot raised slightly off the ground 8n - the crossed hands separate again and are pulled towards the body by the elbows 8m-8n. They are then - with a slight shift of of the body's weight 8n-8o - pushed forward 8n-8o. Do not straighten your arms out in the end position 8o. Turn torso to the right towards E3 8c-8e. Roll Back Lu 8f-8h Inhale 8g-8h. Turn torso to right towards N12 8h. The hand movements for Roll Back are not shown clearly in the the above illustrations 8f-8h.
Look at right hand in the direction of NW Press Ji 8j-8k Inhale 8h-8i, and exhale 8j-8k. Torso facing E3 8k. Turn torso to the right towards E3 8i-8k.
The left wrist presses against the inside of the right forearm. The right palm faces the body. Push An 8l-8o Push both hands, palms forward, towards E3 8n-8o. Inhale 8m-8n, and exhale 8n-8o. Torso faces E3 8o. Both palms face away from the body. Single Whip. The general direction of movement is in a straight line from E3 towards W9 in Movement 9. The arms draw across the body at about chest height 9a-9c. After the arms reach the left side 9c , then they rotate back to the right side 9c-9d.
The waist faces N12 9c. As the right arm gets to the right side 9d then the hand extends in the direction of NE1 9e and the hand is shaped into a beak style thumb touches the other fingers and all fingers point down 9e. The left arm is drawn up to the face level, with the palm facing the face 9e. As the right hand forms into beak, the left leg steps to the right, bringing the left foot fairly close to the right foot 9d-9e , and the left toe touching the ground 9e.
As the left leg lifts and is placed to face W9, the left hand opens out towards W9 9e-9f. As the body settles into a left bow stance 9g , the left hand pushes forward, palm facing out. We end in Single Whip 9g with the waist facing NW11, in a left bow stance, pushing with the left palm in the direction of W9, with the right arm lifted and pointing towards NE1, beaked right hand, and looking towards W9 9g.
Inhale 9d-9e, and exhale 9f-9g. Single Whip, Dan Bian. Waving Hands Like Clouds. Cloud Hands is a gentle flowing movement that is rather complicated to describe. At the same time as the torso turns toward the right side, the right hand remains outstretched 10bc. The left hand moves downward and then upwards toward the right side 10bc until it reaches the level of the head 10d.
The weight moves into the bent right leg 10c. The head turns and looks towards the right side E3 10d. The left hand, palm facing the body, remaining at about face level, moves across the body towards the left side 10df. The right hand, at about waist level, palm facing the body, moves across the body towards the left side at the same time as the left hand moves 10ef.
The waist turns to move the arms more than the shoulders move the arms 10ef. Turn the waist and move the arms until you reach the left side and are looking towards W9 10f. Step with the right leg and move it closer to the left leg as the arms move to the far left position W9 10ef. Switch the position of the arms by moving the right arm to about face level 10ef , and the left arm down towards the waist level 10f.
This completes the first part of the Cloud Hands movement by moving from the far left 10a to the far right 10c and then from the far right 10c to the far left 10f in a gentle flowing manner 10bf , moving the hands like floating clouds. From the far left position 10f with the right hand high 10f and the left hand low at waist level 10g , with both palms facing the body, move both arms to the right across the body 10gh.
The waist turns to move the arms more than the shoulders move the arms 10fh. Turn the waist and move the arms until you reach the far right side and are looking towards E3 10h.
When you reach the far right, exchange the arms by bringing the left arm up to about face level 10i and the right arm down to about waist level 10ij , and at the same time step the left leg to the left W9 10hi. Now begin to move the left arm across the body to the left side at about face height, palm facing the body 10ik , at the same time as the right arm drops down to about waist level 10ij and moves across the body, palm facing inward, to the far left side 10jk.
When the left hand reaches the far left side 10j , lift and step with the right leg towards the left leg 10jk. This completes the second part of the Cloud Hands movement by moving from the far left 10f to the far right 10i and then back to the far left 10k in a gentle flowing manner, moving hands like floating clouds.
From the far left position 10k with the right hand high 10k and the left hand low at waist level 10l , with both palms facing the body, move both arms to the right across the body 10kn. The waist turns to move the arms more than the shoulders move the arms 10kn. Turn the waist and move the arms until you reach the far right side and are looking towards E3 10m.
When you reach the far right, exchange the arms by bringing the left arm up to about face level 10n and the right arm down to about waist level 10mn , and at the same time step the left leg to the left W9 10mn. Now begin to move the left arm across the body to the left at about face height, palm facing the body 10np , at the same time as the right arm drops down to about waist level 10mn and moves across the body, palm facing inward, to the far left side 10np.
When the left hand reaches the far left side 10p , lift and step with the right leg towards the left leg 10op. This completes the third part of the Cloud Hands movement by moving from the far left 10k to the far right 10m and then back to the far left 10p in a gentle flowing manner, moving hands like floating clouds. Begin to rotate the arms from the left side to the right side. The arms draw across the body at about chest height 11ac.
After the arms reach the left side 9c , then they rotate back to the right side 11ce. The waist faces N12 11c. As the right arm gets to the right side 11d then the hand extends in the direction of NE1 11d and the hand is shaped into a beak style thumb touches the other fingers and all fingers point down 11e. The left arm is drawn up to the face level, with the palm facing the face 11d. As the right hand forms into beak, the left leg steps to the right, bringing the left foot fairly close to the right foot 11cd , and the left toe touching the ground 11d.
As the left leg lifts and is placed to face W9, the left hand opens out towards W9 11de. As the body settles into a left bow stance 11f , the left hand pushes forward, palm facing out 11ef. We end in Single Whip 11f with the waist facing NW11, in a left bow stance, pushing with the left palm in the direction of W9, with the right arm lifted and pointing towards NE1, beaked right hand, and looking towards W9 11f.
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