Four stages of Qigong practice

The first test stage, also known as the perceptual stage. Initially, some are skeptical of qigong; some mistakenly believe that qigong is a superstition; some practice a few days and hope to cure the incurable diseases over the years by Chinese and Western medicine for a long time the rule is invalid; some begin training on the I hope Qigong masters "Empowerment", "enlightenment"; In fact, these knowledge is vague and unrealistic. First stage: the first test stage

The first test stage, also known as the perceptual stage. Initially, some are skeptical of qigong; some mistakenly believe that qigong is a superstition; some practice a few days and hope to cure the incurable diseases over the years by Chinese and Western medicine for a long time the rule is invalid; some begin training on the I hope Qigong masters "Empowerment", "enlightenment"; In fact, these knowledge is vague and unrealistic.

Notes Qigong is Peibu strength, infuriating, not breathing gas. Strength was born in the congenital essence, with the important role of the original impetus of life activities, strength is the life of the country. "Su asked Elder naive theory," pointed out: "tranquil nothingness, infuriating from keep within the spirit of patient safety has never been." It is brilliantly described and summarized qigong Peibu strength mechanism. Practice the trick is to master the correct Gong Li Gong, physical and mental pleasure, but points to the pursuit of the Dialectic power. In addition to "perseverance", allowing you to unknowingly enter Qigong state.

Practice early because they do not have a good xujing relax basis, distracted, generally difficult to quiet. Practice time soon, will feel backache leg linen. If we have the next teacher guidance, to master the technology "to a read on behalf of Wan Nian" physique naturally, muscle relaxation, perseverance, self-experience "air sense" becoming transcendent realm. Refining the "gas", circled in the "lesion" at his hands, it will cause the remission, or even eliminate. At this time, you will be preliminary experience the beauty of qigong exercises confidence.

The second stage: the entry phase

The entry phase, also known as rational knowledge stage. Practitioners through the hundred days to build the base, gradually master the correct method of practice, clearly the essentials of practice, gradually habits Zhan Zhuang and meditation practice, and practically tasted the sweetness of qigong. Practice, clear-headed, quick thinking, ruddy, energetic. At this time, as long as a practicing Zhan Zhuang moving power, as long as both hands to lift, there are micro-currents between the fingers Ma thermal, sweet saliva, and selfishness to eliminate will be able to enter the stoned state of qigong. Practice, such as static power, its breathing are increasingly able to "deep, long, thin, uniform"; gradually make the gas Zhiguan pubic region, but also turned into a warm and auspicious atmosphere, bottom-up, three to Baihui Bai Hai and then throughout the whole body; are increasingly able to understand micro-current Ma thermal flow through the body with the blood running, the exciting moment in the whole person, such as drink mellow wine of the pleasure; are increasingly able to understand BI air mass is growing, more and more concentrated, more round of feeling. Enhance stomach function, appetite, growth, strong digestive function, and after the umbilical fever flu, the original of the back and two kidney area significantly alleviate the suffering from various chronic diseases.

When you developed a new "external qi", you can use the "outside air" for others to heal disease. The specific method is, first of all to communicate with the master and the universe, intended master on your side, and then "fairy grabbed the lesion, where sick, the idea caught off the gas where the disease at the same time, the use of the outdoor air Taking the lesion circle mortar, enter a virtuous ideas of all diseases to eliminate bacteria and viruses wipe out ", so the treatment effect is obvious. You as a refiner to this realm, if "in his mercy, salvation, whatever the case, for others to heal disease, not only the accumulated experience of treatment, and make your skill grow faster .

Phase III: disease repeatedly stage

The process of practicing Qigong is a balance of yin and yang, dredge the meridians, promoting blood circulation, Qiangshen spermatogenic process. Through exercise, the sensitivity of the meridian improve the response to the "sick air", where sick, where there is a reaction. Some not practice qigong before the body somewhere in the old lesions when lesions or children, usually cured, but the exercises to this extent, it will be lesions stimulate the General does not hurt, the pain is unreasonable. In fact, this time there "air red lesions" is a good thing, one can diagnose self-physical condition, and second, we can be "external qi" combination of drugs modulating their own illness.

To enter the third stage, we must be firm belief. Gas red lesions "process is the process of righteousness and evil struggle, regardless of how the disease is repeated, we must adhere to the practice, and appropriate ophthalmic injections, the disease will naturally be effectively controlled. When refining to blood is strong, the body organs and meridians system has been adjusted, natural cure of the disease in various parts of the body.

Phase IV: physically strong stage

Practice qigong after repeated struggles of the first three stages of your firm belief in the German-based, more good things, perseverance and diligent practice, the repair was enlightenment, and finally make their own body meridians to clear to achieve "fine over mixed round body "realm.

Its performance is as follows:

The first is intended to gas, gas line at random, "regardless of training station static stance or practice of static power, as long as there is a little one idea, will feel a surge of micro-current to flow through the body, the exciting moment of the whole person, partially drunk. Some part of the body lesions occur occasionally, as long as an idea, will feel an air flow to the lesion site, and then enter an "inflammation to eliminate, eliminate pain, bacteria and viruses eliminated all diseases, to eliminate the benign ideas, their disease is not medical healing.

Followed by "external qi" strong. Whether it is for others to heal the sick, raising his hand, or an idea, there are micro-electricity or an influenza cold hurricane hurricanes the breeze feeling into the lesion site, combined with the internal organs Heart, it will cause the most disease Shoudaobingchu , intended to cure diseases, but also to themselves and others stone tumor dissipate.

Third SG Dading. At this stage, as long as you are a begin training, you can in a loose static state, increased saliva, and sweet, the whole body warm, and soon can be gasified nothingness, in the "fetal breathing" state. At this time, two slightly to the head, see Note head gradually found Tian Linggai the two mesh SG shining a mass of light; Should two Weibi the sharp eyes and keen nose, nose view of the heart, will be able to "see" to the five internal organs Six Hollow brightly translucent, then will feel the whole glittering, a variety of specific functions are also excited this time, our bodies naturally strong.

The beginning of training qigong master tips

Qigong is a traditional physical and mental training methods, regulating yin and yang, dredge the meridians, qi and blood flow, promote metabolism, improve physical fitness, enhance immune function, can treat themselves to a variety of chronic diseases. Qigong is a traditional physical and mental training methods, regulating yin and yang, dredge the meridians,`qi and blood flow, promote metabolism, improve physical fitness, enhance immune function, can treat themselves to a variety of chronic diseases. Many older people want to practice fitness, but was worried about training may not be law and possessed by the devil, the beginner practicing qigong should pay attention to what issues?

The Qigong fitness characteristics

Qigong exercises a wide range, it should be the person's physical living environment and to choose their own exercises. Qigong choreographer ever-changing, but the core of past and present are inseparable from the three adjustments: aligning the interest rate adjustment (adjust gas), and tone the body.

Step 1 aligning

Is first of all should be adjusted to control conscious thought. The basic requirement is to exclude selfishness, so that "the ascetic, to reach into the static. In order to better practice, we must choose a clean environment, time and place fixed. The first row of the net two would then undress, to prevent the effects into the static. Into the so-called static, and is intended to keep, change "cranky" for "meditation designed to" further to do "without thinking without thinking, quiet and pleasant, leisurely, this is a move in order to quiet. The so-called mind concentration is to the focus on a part of the body or some kind of activity, or is intended to keep some kind of useful things on the body. One of the most commonly used is intended to keep breathing and intended to keep the "pubic region". Intended to keep the breathing is the interest rate adjustment, intended to keep the pubic region is to focus on the 1.5-inch under the navel, "the sea air hole", a combination called "gas penetration in the pubic region. Abdominal breathing, the diaphragm or inspiratory decline in lower abdomen outside the drum, to the pubic region, lower abdomen exhale retraction. This method can be gentle massage, chest, abdomen, internal organs, improve visceral blood circulation, strengthen the physiological activities. Such as bloating tightness after a meal, first Xiongshihuxi, intended to keep the gas between the two milk sea (Tanzhong) to strengthen the heart and lung function, improve bloating tightness. Some people like that intended to keep Mingmen (fourteen vertebral under the navel) to benefit kidney. Begin training often can not quickly into the static, then can not be impatient, and slowly will be skilled.

The second step interest rate adjustment

Is adjusted and controlled breathing to help aligning and intended to keep into the static. The basic requirement is that the breathing to achieve a "small, quiet, uniform, long silent, and out of the rain, in order to gradually reach, if the deposit if the death" situation. Exercise to let it go and not be anxious, in order to avoid bias.

Third the pace of the body

To adjust the control body, to maintain a certain posture, to help in meditation. To maintain a static posture for a long time, you can adjust the distribution of systemic blood. The Qigong tone the body is generally OK, walking, sitting, lying, do five kinds of circumstances, that is, five kinds of exercises posture, any kind of position should be with the aligning and the interest rate adjustment. In other words, either to practice "position power" training "power walk" can be practiced anytime, anywhere, depending on their condition. The principle is "the natural, comfortable for the law".

In short, the basic requirements of the practice is "the heart to be clear, the interest rate to be quiet, the body to be loose (relaxed), and the flexibility to adjust the movement speed, elastic and so on. Three-tune the law, the early practice of martial arts light, must be the intention of the tune ", then the intention too, but exhausting. Practitioners skilled, work to naturally and successfully, it will transition to the stage of "no intention of tune". Summed up as "active and persevering, comfortable and natural, step by step."

Chinese medicine interpretation of Qigong

TCM theory holds that man and nature is a continuum, the human body and nature it needs is closely related to the nature of the changes in motion can be directly or indirectly affect the human body. TCM theory holds that it needs between man and nature is a continuum, the human body and nature are closely related to the nature of the changes in motion, either directly or indirectly affect the human body, corresponding to physiological or pathological responses, so Neijing ": "People of Heaven and Earth correspondingly. The Neijing four atmosphere of God on the articles discussed in detail the ancient regimen used with the modern to enjoy the comfortable air-conditioned, but diseases continue the comparison, I hope you have something to consciousness.

The first month of spring, February and March is the season of rebirth, nature presents an animated scene, vegetation, twigs, leaves, everything thriving. In order to adapt to the natural environment, people should stay up late to get up early, to appear in court yard to walk after getting up, Pisan open hair, wearing spacious clothes Do not make the body by binding, so that the spirit as germinal in the spring of all things comfortable and lively and full of life . Treat things, but also meet the characteristics of the spring, just let it happen should happen, not going to hurt it; should be training to go train, rather than to punish it; should be given to give, do not deprive it. This is adapted to the characteristics of the natural environment Chunsheng, nursed back to health principles and methods of the "raw" gas in the human body. If a violation of this will harm the liver qi, the summer will be a cold nature of the disease. Why is this? Spring by the warmth of yang, summer exuberant yang basis, if the spring yang can not be born to Xiatian Yang gas should be long and not long, there will be insufficient yang Deficiency disease card.

Buddhism blowing method get rid of cold

Ancient winter without heating, the Buddhists who resides deep in the mountains, how cold? The ancient monks long-term practice summed up a set fend off the cold blowing method. Ancient winter without heating, the Buddhists who resides deep in the mountains, how cold? The ancient monks long-term practice summed up a set fend off the cold blowing method.

Fend off the cold blowing method to use inflatable to Quhan, as we blow out the candles. Winter feel the cold hands and feet, the practice of blowing method, hands and feet would immediately feel more warm, If you still feel the chill Nanxiao, you can add "intended" full blow of the body cold, or even feel the internal organs of the body, meridian by the inside to the outside to warm up, very comfortable. If you have arthritis and other edge points by acupuncture point, doing the blowing method, imagine cold joints radiated, to adhere to the effect of a period of time will be very obvious.

In addition to click some points can alleviate the symptoms of cold hands and feet and body chills. Yang Fengchi means that the store to gather the sun's heat. Yang Chi hole in the back of the hand wrist, the third straight four metacarpal and the wrist crease at the intersection depression acupoints. The first to bend the back of the hand, wrist, there will be a few folds, the folds of the side near the back of the hand press, in the center will find a tender point, this point is the yang chi point. Stimulate positive chi point, take a longer time, the intensity should be slow.

Calm and rational practice infuriating

From the Du channel in the cell, under the perineum, upstream along the spine inside, to the Fengfu at option to enter the intracranial network of brain, by the entry along the head midline, through the head, forehead, nose, upper lip, Department with the Department to the upper lip. From the Du channel in the cell, under the perineum, upstream along the spine inside, to the Fengfu at option to enter the intracranial network of brain, by the entry along the head midline, through the head, forehead, nose, upper lip, Department with the Department to the upper lip.

The Ren starting in the cell, under the perineum, along the mons pubis, abdomen and chest midline line, to the throat, up to the jaw around the lips, along the cheek, the branch to Mukuang.

Qigong therapy is an integral part of Chinese medicine, it is closely related to acupuncture, massage therapy. Such as acupuncture need to "get air" massage practice to cultivate internal force. Clinically on three organic combination of air-communication inside and outside, can enhance the efficacy.

"Qigong is an important part of traditional Chinese culture, it is neither religious, nor is the virtual magic skills in the martial arts practice qigong really wholesome, but not cure, nor is it suitable for everyone qigong from an academic perspective, qigong is not mysterious, most qigong phenomena and mechanisms can be explained clearly.

Qigong in the vast land mass basis, was widely loved by the people. Called for public calm, rational look at the practice qigong also hope that the media science, publicity and reports of qigong.

Qigong is not a religion, infuriating run method from Taoism small Zhou exercises

"Qigong is a tone one tone the body, the interest rate adjustment, aligning physical and mental training skills." Skill learning does not require belief, only need to practice. This is an important feature of the qigong different from the religious. Qigong exercises, tone the body, the interest rate adjustment, aligning the three main types of operating techniques, the three tone-one practice to achieve physical and mental state, namely Qigong realm.

From the the qigong angle of view, infuriating run method from the traditional Taoist elixir Zhou exercises can be said that the Starter Edition. Infuriating run law practice through Renduermo purpose of the Act to Magician the Rendu the practice process is divided into five stages, and the practice session of each practice, practice time and the corresponding physical and mental feelings. This is equivalent to give a small Zhou Gong practice the process of road conditions and road signs, and easy for people to learn.

The so-called infuriating, refers to the subjective experience of the practice process to appreciate the inherent gas machine is running. Division of the five stages of the process of infuriating run law practice, based practice at different stages of different subjective feelings. In theory, these subjective feelings, changes may be detected by scientific instruments showed, this is precisely the qigong research in recent years the direction of. However, due to the limitations of the various conditions, has yet to breakthrough. Looking to the future, such as able to practice the process of scientific goals can be achieved, will not be too far away.

What meridians "accessible", how to evaluate qigong efficacy

"Practice, the so-called the accessibility Renduermo, different ideas through 'and' infuriating pass'. The former can be rapidly reached, which comes with time ideas pass by virtue of imagination and through, not really accessibility, such as too much emphasis may also occur qigong deviation. Infuriating pass truly feel the inner gas machine running throughout Rendu, that is accessible in practice on. However, the generally negative ideas through defective, because the idea through and infuriating pass a definite link, for example, through the pilot as infuriating. This can be seen, qigong teaching is difficult and requires the teaching staff with the appropriate level of professional and teaching experience. Infuriating run method, beginners often difficult to distinguish between the ideas through, and infuriating, and the distinction between and a good grasp of both teaching should pay special attention to the problem.

As for the efficacy evaluation of qigong therapy, whether it is the practice of of infuriating running law or other exercises, the efficacy test results should be adopted by modern medicine, there must be control check before and after practice. Existing medical conditions, so this is not very difficult. The subjective feelings of the practice could be included in the indexes, but not based on a subjective feeling.

Qigong is "treating disease" means medical qigong eligible to access

Qigong therapy experience, then, Lian features applicable to a variety of prevention and treatment of chronic common diseases, traditional Chinese medicine "treating disease" of one of the important means of In the modern mode of health care reform, medical qigong appropriate crowd popularity is feasible, Lee Quo-of Huimin the practical, but requires professional management.

"Urgent need for the development of medical qigong scientific, standardized, and should have access measures of the national Chinese Medicine published by the department of industry qualification, teaching materials, training courses and test medical qigong practitioners must have the industry threshold limit, teaching should be professional training to obtain a qualification certificate can be employed, which is an important guarantee for the healthy development of medical qigong. "In this regard, Qigong has to go in front, and achieved good results. Compared with Qigong, Medical Qigong more professional, work in this area also should be more strict and standardized.

Infuriating to run exercises and application

Infuriating run method is a static reactive power law, the interest rate adjustment, mainly through the breath, cultivate infuriating to run through the meridians, regulating yin and yang qi, while up to prevent and cure diseases, the effect of longevity. This power law in accordance with the theory of the "Yellow Emperor", and adopted the method of Zhou Gong practitioners, finishing innovations made. Infuriating run method is a static reactive power law, the interest rate adjustment, mainly through the breath, cultivate infuriating to run through the meridians, regulating yin and yang qi, while up to prevent and cure diseases, the effect of longevity. This power law in accordance with the theory of the "Yellow Emperor", and adopted the method of Zhou Gong practitioners, finishing innovations made. The core part of the law is "five-step exercises. Characteristics, has a simple, not easy to bias, and discipline of practicing steps through any set of user-friendly, the Governor two-pulse method. Such as practice, in accordance with the law can play also fine brain, slow down aging and disease prevention and control effect.

First, the power law

(A) position

There are OK, stand, sit, lying four kinds of forms, including sitting, supplemented by other posture. Head, such as hanging, eyes closed within visual and hearing the breathing practice which the step function depending on which site, keep calm and natural.

(B) respiratory

Its specific breathing and snorting nose and call attention to the breath, inhale any of its natural, it is only through the breath movement, to push the infuriating down into the pubic region.

(C) ideas

A. Breathing Note Xinwo Branch

(1) first practice conditions are ready to narrow field of vision, attention to the tip of the nose is low, and turn a blind eye to the chest, within ears breath, not allow Wensheng chest department, ideas, tend with the breath, inhale when you go with the flow. And then call to remain as the previous method. Exercise a certain future, infuriating in the chest department focus, which is also a good way to rule out the distractions. If distracting thoughts or troubles, the available number of interest law, no longer rise up to the distractions, you can give up a number of interest law.

(2) practice time 3 times a day, every 20 minutes. Conditional fixed time can be arranged, and a habit of meditation helpful. Seriously practice, about 10 days to complete the first step in power.

(3) practice 3 to 5 days, that is, to feel heavy chest department, 5 to 10 days, chest department a warm feeling, which is infuriating concentrated expression, to lay the foundation for the second step gas Shen pubic region.

Operation Tip: Note the chest department, the idea is to relax, not be too persistent. If the distractions are too many can not be intended to keep, we can use the number of interest method to be distractions to reduce and then changed to pay attention to the chest department.

Decline through the first step in practice make the Firelight, inspiring Spleen. Where the spleen and stomach, loss of appetite, to be received to increase the appetite effect.

Two. Italian interest rates go hand in hand pubic region trend

(1) When the first step exercises to do breath chest fever, intended to interest rates go hand in hand, exhale downward, step by step to the lower abdomen (pubic region) to promote natural.

(2) practice time daily or 3 times every 25 minutes or half an hour, about 10 days to gas Shen Dan Tian.

(3) Exercise period of time, the breath will feel a surge of heat into the pubic region. Gurgling sounds in the lower abdomen, bowel movements increased, vector gas increased, which enhanced the performance of gastrointestinal function.

Operation Tip: intended to lead gas from the chest to the pubic region, the intention to slow the heat slowly toward the pubic region, not be too hasty in order to avoid discomfort.

Practice this method can make the spleen and stomach function is enhanced, chronic digestive diseases to be improved, and generally increase appetite, improve urine anomalies, has a positive effect on chronic colitis.

3. Pranayama breath to keep the pubic region

(1) When the second step of the power pubic region fever can breathe consciously or unconsciously beyond the pubic region, that is intended to keep the pubic region. Do not pay attention to the breath sent down, so as not to heat too large, the depletion of Yin Ye, guilty of the disadvantages of the strong fire fresh air ". Breathe naturally, intended to keep the pubic region, a slow fire to warm and nourish.

(2) practice time 3 times a day, every 30-40 minutes, or longer. This hurdle is to cultivate the pubic region strength, to lay the foundation for the product gas is washed off. Takes about 40 days before fulfilling and powerful.

(3) at this stage the lower abdomen, fever, and then by 10 a few days, gas Confucius, with Kung Fu growth, gas Confucius is also growing. To be belly full, have enough power, that is, downward swimming, sometimes itchy genitals, perineum beating, or limbs, waist fever, these feelings can vary from person to person.

Operation Tip: This method simply put ideas in the pubic region, no longer concerned about the breath sent down.

Make smooth Ren, heart and kidney intersects the mind quiet, peaceful sleep, and visceral functions coordination, therefore, impotence, irregular menstruation, abnormal urine, and other illnesses can be significantly improved.

4. The Tongdu Do not forget multiplexing do not help

(1) enriched by the third step of the power pubic region, infuriating after the perineum, along the Du channel uplink. On line, our emotions go hand in hand, do not be distracted (do not forget). If the line to stop somewhere, can not be forcibly guided (not help). The upstream speed is determined by the power of the savings in the pubic region in infuriating. If the strength is less than eager to "clearance" to impose guidance, will be guilty of "Destructive Enthusiasm" error, you should go with the flow. If the uplink to the jade pillow off the pass, as within the head can pass.

(2) a day may, at their discretion, increase power, each time should be extended to 50 to 60 minutes. Most of the people by about one week Tong Du channel.

(3) Du reaction varies from person to person, and some moments passed, the force is very fierce; some subject to hours or days; some trekking about living; some straight and on. Strong and urgent items back, the ring head arrested in tight, this is the reaction of the Du channel must, do not have doubts, you should naturally relax after clearance (sink, Jiaji, jade pillow) naturally pleasant.

Operation Tip: infuriating sufficient, inhale slightly intention infuriating rising along the Governor Vessel, breath through the day a week to drop along the Conception Vessel. Clearance, however, to one place to stop, do not force the intention of air-entraining need to re intended to keep the pubic region, be infuriating sufficient to run the Zhou.

Call two infuriating into the pubic region, a suction infuriating into her mind, one breath to form a cycle of any of the Du channel, called as "Zhou". This stage, where the loss of kidney essence caused dizziness, tinnitus, insomnia, forgetfulness, irregular menstruation, palpitation, shortness of breath, irritability, trance, loss of libido embolism can be improved. The long-term adherence is expected to recovery. The disease-free energetic, nimble body, a different person.

5 Education vigor of soul Charge

(1) in principle is intended to keep the pubic region. Tongdu, the meridians have been through`open, such as overhead activities forces, Jacuzzi keep the pubic region.

(2) practice time 3 times a day, each about 1 hour. About the time in January, a variety of dynamic touch phenomenon will gradually disappear, only more concentrated strong power of the pubic region and on the pubic region.

(3) within 10 days after Tongdu smooth the meridians, strong internal respiration. Infuriating filling the early emergence of scalp itching, tongue flutter linen covered are often similar to the current ran, pruritus Ma ants crawling between the eyebrows, nasal tension ring head arrested in tight, the body is sometimes warm and sometimes cool and other The phenomenon of moving contacts. In such cases, either do not panic, do not pursue, the shift will disappear naturally.

Tongdu, between the upper and lower pubic region seems magnetically attracted to each other, the Department of the cerebral cortex instinctive force enhancement, endocrine strong of coordination. The deeper the effort, the power of the more obvious and active, it is the regulation of systemic physiological function better, infuriating and more fulfilling. Can make to enhance immune function, the original disease has also been improved or cured. Adhere to exercise, physical and mental health, and longevity.

Practice at the end of the first ideas to relax, two of the palm of your hand relative friction, such as bath surfaces like, so that the spirit of normalization, and then slowly stood up activities can be.

Second, the application

The exercises for the treatment of a variety of chronic conditions. In recent years, clinical validation achieved a certain effect of chronic rhinitis, common cold, pharyngitis, bronchitis, esophagitis, gastritis, ulcer disease, ptosis of the stomach, hepatitis, cirrhosis, gallstones, colitis, gastrointestinal neurosis, adhesions , nephritis, impotence, premature ejaculation, nocturnal emission, irregular menstruation, low libido, neurasthenia, insomnia, forgetfulness, hysteria, anxiety, hypertension, coronary heart disease, rheumatoid arthritis and certain cancers (eg lung cancer). No disease can also practice this law to health care.

Tai chi double-edged sword form

The tai chi double-edged sword is called the Men and is described as the king of
the short weapons. A thorough knowledge and expertise in the tai chi solo form
should have been gained before moving on to this sophisticated weapon.
Without the knowledge and expertise empty handed training can give, the
wielder of the sword will appear clumsy and lifeless.
The sword should be looked upon as an extension of the solo tai chi form
outlined in this book. Once the student can guide the chi effortlessly to the
fingers, feet and throughout the body, the next step is to extend it further. To
achieve this, tai chi uses four weapons — double-edged sword, broadsword, staff
and lance.
The blade of the sword is flexible to facilitate the movement of energy along its
length. When the sword is thrust forwards and the energy directed to its tip, a
discernible wave of force should travel along its body. But a sword, especially a
good one, is very expensive and many people practise with a wooden one
instead. Although it lacks the great flexibility of the spring steel sword, great
progress can still be made in strengthening the chi with it.
The principles governing the use of the sword are the same as with the solo
form and pushing hands. Central equilibrium, sticking, neutralising, leading and
attacking are all part of its application. Leading is an extension of neutralising and
involves leading your partner or assailant into a position where you may attack
and score. Control is the watchword of leading when you move from the
defensive cycle of sticking and neutralising to that of attacking.
Within the United Kingdom Tai Chi Chuan Association, three Men forms are
used. The form demonstrated here is called the 'small idea sword', which
contains all the basic elements necessary for successful use. It should not be
considered as a beginner's form which is inferior to the other two, more as a vital
first step without which skill and dexterity could not be gained. The small idea
form is akin to learning the alphabet - without it words, sentences and
paragraphs could not be constructed. Many of the postures learned in this form
are repeated in the later forms in their more advanced stages.
Once the solo Men forms can be performed with dexterity, two-man exercises
can be learned. Among these are routines called 'sticky swords', similar in many
respects to pushing hands. At the beginning of sticky swords, partners touch
176
THE DOUBLE-EDGED SWORD FORM
their swords together and move through pre-set manoeuvres to develop
sensitivity and finesse. At no time are the students allowed to break the
connection between the two swords. For the purpose of these two-man
exercises, wooden swords are used for safety. 'Free-style sticky swords' is an
extension of the earlier two-man exercises, differing in the sense that you may
attack or defend in any way you wish. To break contact in order to score a point
would place you in a position where you could be scored upon through lack of
contact. This free-style exercise is not only very instructive, but also great fun. All
of the techniques learned can be put into action, and all of your acquired skills
honed in safety.
Beyond sticky swords are two-man pre-set routines, or san shou, and two-man
free-style sparring. The san shou are directly derived from the solo form in which
two people run through known attack and counter-attack without deviating
from the pattern. In free-style sword sparring, the two training partners attempt
to 'cut' the partner's wrists with their wooden swords. Again, all of the principles
must be applied in this free flowing exchange of techniques. At no time is any
other part of the body to be attacked apart from the wrists. Sticking and leading
are very important to this form of tai chi training, together with the complex of
footwork patterns employed. At all times safety should be the priority: wild
flailing techniques are not allowed.
Sword form
Rules for practice
The rules governing the tai chi sword are basically the same as for the bare hand
solo form detailed earlier. The difference between the sword and the empty hand
forms is that of speed. In the sword form you will tend to move somewhat faster
than in the solo form. This does not mean that you move so fast that you start to
pant and breathe hard. Your movements should be smooth and relaxed, with
light and agile movements of the feet.
Integrate the actions of the arms and legs, blending them together like pearls
on a necklace, separate movements in continual, integrated flow. The sword will
seem clumsy and unwieldy initially, making it difficult to use. But with steady
practice the implement will become part of you, an extension of your will.
To learn the form well, be consistent and practise every day, even if it is for a
few minutes only. Take one posture at a time and exercise until you can perform
its actions with smoothness and accuracy, before moving on to the next posture.
The sword charm
The free hand that is not wielding the sword is just as important as the one that is,
with regard to the point of chi circulation and the balance of the form. When the
sword arm moves out in an expansive movement, the other hand moves out to
177
THE DOUBLE-EDGED SWORD FORM
balance the action, encouraging a flow of energy down the sword arm. When the
sword arm shifts back in towards the body, the supporting arm also reciprocates
the action, as a general rule.
The 'sword charm' is the name given to the free hand which is held as in fig.
278. The small and ring fingers are folded over, with the thumb resting on them;
the middle and index fingers are held straight. The configuration of the sword
hand is believed to encourage the flow of chi during the exercise.
We will again use the points of the compass to indicate the direction in which
you should be facing. At the beginning of the form you are facing north.

Self-defence applications

The principle difference between tai chi self-defence and virtually all other
martial arts is the notion of 'non-contending'. By this I mean not opposing the
oncoming attack with force. The normal reaction for most people would be to
block the oncoming attack with all that they could muster. Tai chi, on the other
hand, would try to dissipate the force with a light parry, or to dodge the attack
altogether. When a blow has been thrown at full force and misses, it will leave
the attacker unbalanced. During this unbalanced time, the tai chi exponent
would attack and try to make the most of any weaknesses in the other's defence.
It is at this point that tai chi would try to take control with pushing hands
sensitivity. All of the principles of pushing hands would come into play.
Central equilibrium is maintaining your own balance and controlling that of
the attacker, co-ordinating the movements in attack and defence of the four
limbs with that of the centre. If this can be applied effectively with all of the
techniques, the greatest possible amount of force can be generated.
Sticking at close range will allow you to feel what is potentially coming. This is
not magic – when the hands become ultra sensitive to movement, a good level of
interpreting can take place. When a person begins to move forwards, it is
preceded by a change in balance which is quite discernible with practice. If the
forward motion is a lunge, the tai chi practitioner would attempt to use the force
by sticking, yielding, turning (neutralising) and applying some force of their
own. A backward shift of weight might indicate a kick off of the front leg is
coming. In this instance it would be correct to move into the position of weakness
that has been created by the move, so that as the antagonist moves backwards,
the tai chi practitioner will move forwards and apply force against the other's
body. This is covered in the classical tai chi saying: When he retreats, follow. Again,
in this instance the other person's force is used against them, plus the added tai
chi force.
When you are pulled, do not try to resist with force - stick and neutralise by
body turning while controlling the hands and legs (at which point the use of the
shoulder, elbow or throwing technique might be in order). These are just a few of
the situations and responses that might be applied in a given situation. There are
literally hundreds of tai chi responses to any given technique.
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SELF-DEFENCE APPLICATIONS
Neutralising is applied in practical self-defence before a person can use force or
after the force has been yielded to. When someone lifts their hand above their
head to strike down at your own head, move in close and at the same time lift up
your arm to the attacker's elbow to jam it. If this is applied correctly and timed
well it will lead to them falling backwards. Very little force is needed to
accomplish this. The example just alluded to is a matter of neutralising before
force can be applied.
To apply neutralising after yielding can be illustrated when someone gives you
a big two-handed push. Stick to them, yield on to your back leg, and turn the
waist (centre) to neutralise to the left or right. (We sometimes refer to this as
'creating holes'.) To apply force to an apparently resisting object which then
suddenly disappears will cause you to fall forwards. This is akin to walking on
solid ground which suddenly gives way as you step into a covered hole. You
come down hard on to that leg and for a few moments you are unable to recover.
Hence the name.
Attack with any tai chi technique when the assailant is unbalanced. This can be
at any moment, but remember to stick with one hand as you apply the attacking
strike with either hand or foot. Your attack may not finish the conflict and you
will have to be in a position to control whatever happens afterwards, be it attack
or defence.
Solo application training
Training without a partner is most important. During this period the integration
of all the concepts learned should be applied. Moving from your centre,
co-ordinating hands and feet, and maintaining good balance should be at the
forefront of your thinking. Initially the training should be conducted slowly and
carefully, concentrating on each point. Once you can move smoothly and easily
through each manoeuvre, start to visualise an opponent in front of you,
throwing punches or kicks to the appropriate techniques. Do not apply muscular
force: when your movements are smooth and well balanced, force will begin to
appear.
Jing
Jing is concentrated force, developed from the combination of chi kung, solo form
and training application. When they are all taken together and combined with
will and intention, Jing can be produced.
Jing is an explosive surge of energy which takes time and a great deal of
training to produce. But the amount of energy derived can be quite spectacular.
When Jing is used the body is totally relaxed before the release of energy. At the
moment of release, the body explodes into activity for a fraction of a second, with
the attention focused on one small striking point. This striking point may be on
the hand, foot or any part of the body. Once the energy is delivered, the body
returns to a state of complete relaxation. The closest analogy of Jing is that of a
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SELF-DEFENCE APPLICATIONS
bomb exploding. At one moment there is no sign of any motion or activity, the
next tremendous force has been unleashed in a split second.
When you have acquired skill in the self-defence technique and the use of Jing,
you may move through the applications using explosive force. Remember to
relax before and immediately after the technique. Apart from the more obvious
advantages of using explosive force in training, stamina and endurance are also
developed. If you are using self-defence application training as part of your
regular routine, practise the self-defence manoeuvres before you practise the solo
slow form.

Self-defence applications

The principle difference between tai chi self-defence and virtually all other
martial arts is the notion of 'non-contending'. By this I mean not opposing the
oncoming attack with force. The normal reaction for most people would be to
block the oncoming attack with all that they could muster. Tai chi, on the other
hand, would try to dissipate the force with a light parry, or to dodge the attack
altogether. When a blow has been thrown at full force and misses, it will leave
the attacker unbalanced. During this unbalanced time, the tai chi exponent
would attack and try to make the most of any weaknesses in the other's defence.
It is at this point that tai chi would try to take control with pushing hands
sensitivity. All of the principles of pushing hands would come into play.
Central equilibrium is maintaining your own balance and controlling that of
the attacker, co-ordinating the movements in attack and defence of the four
limbs with that of the centre. If this can be applied effectively with all of the
techniques, the greatest possible amount of force can be generated.
Sticking at close range will allow you to feel what is potentially coming. This is
not magic – when the hands become ultra sensitive to movement, a good level of
interpreting can take place. When a person begins to move forwards, it is
preceded by a change in balance which is quite discernible with practice. If the
forward motion is a lunge, the tai chi practitioner would attempt to use the force
by sticking, yielding, turning (neutralising) and applying some force of their
own. A backward shift of weight might indicate a kick off of the front leg is
coming. In this instance it would be correct to move into the position of weakness
that has been created by the move, so that as the antagonist moves backwards,
the tai chi practitioner will move forwards and apply force against the other's
body. This is covered in the classical tai chi saying: When he retreats, follow. Again,
in this instance the other person's force is used against them, plus the added tai
chi force.
When you are pulled, do not try to resist with force - stick and neutralise by
body turning while controlling the hands and legs (at which point the use of the
shoulder, elbow or throwing technique might be in order). These are just a few of
the situations and responses that might be applied in a given situation. There are
literally hundreds of tai chi responses to any given technique.
162
SELF-DEFENCE APPLICATIONS
Neutralising is applied in practical self-defence before a person can use force or
after the force has been yielded to. When someone lifts their hand above their
head to strike down at your own head, move in close and at the same time lift up
your arm to the attacker's elbow to jam it. If this is applied correctly and timed
well it will lead to them falling backwards. Very little force is needed to
accomplish this. The example just alluded to is a matter of neutralising before
force can be applied.
To apply neutralising after yielding can be illustrated when someone gives you
a big two-handed push. Stick to them, yield on to your back leg, and turn the
waist (centre) to neutralise to the left or right. (We sometimes refer to this as
'creating holes'.) To apply force to an apparently resisting object which then
suddenly disappears will cause you to fall forwards. This is akin to walking on
solid ground which suddenly gives way as you step into a covered hole. You
come down hard on to that leg and for a few moments you are unable to recover.
Hence the name.
Attack with any tai chi technique when the assailant is unbalanced. This can be
at any moment, but remember to stick with one hand as you apply the attacking
strike with either hand or foot. Your attack may not finish the conflict and you
will have to be in a position to control whatever happens afterwards, be it attack
or defence.
Solo application training
Training without a partner is most important. During this period the integration
of all the concepts learned should be applied. Moving from your centre,
co-ordinating hands and feet, and maintaining good balance should be at the
forefront of your thinking. Initially the training should be conducted slowly and
carefully, concentrating on each point. Once you can move smoothly and easily
through each manoeuvre, start to visualise an opponent in front of you,
throwing punches or kicks to the appropriate techniques. Do not apply muscular
force: when your movements are smooth and well balanced, force will begin to
appear.
Jing
Jing is concentrated force, developed from the combination of chi kung, solo form
and training application. When they are all taken together and combined with
will and intention, Jing can be produced.
Jing is an explosive surge of energy which takes time and a great deal of
training to produce. But the amount of energy derived can be quite spectacular.
When Jing is used the body is totally relaxed before the release of energy. At the
moment of release, the body explodes into activity for a fraction of a second, with
the attention focused on one small striking point. This striking point may be on
the hand, foot or any part of the body. Once the energy is delivered, the body
returns to a state of complete relaxation. The closest analogy of Jing is that of a
163
SELF-DEFENCE APPLICATIONS
bomb exploding. At one moment there is no sign of any motion or activity, the
next tremendous force has been unleashed in a split second.
When you have acquired skill in the self-defence technique and the use of Jing,
you may move through the applications using explosive force. Remember to
relax before and immediately after the technique. Apart from the more obvious
advantages of using explosive force in training, stamina and endurance are also
developed. If you are using self-defence application training as part of your
regular routine, practise the self-defence manoeuvres before you practise the solo
slow form.

Chi kung

Chi kung
The ability to take in and store vital energy comes under the general heading of
chi kung. There are hundreds of methods of chi kung, including Buddhist, Taoist
and Confuscian sources in China. India and Tibet both had strong influences on
chi kung in China. A great interchange took place between these countries, not
only in trade, but also in culture and religious practice. Many Buddhist monks
carried the teachings to China, and with them secrets of health and longevity.
Since that time the Chinese have adapted and changed all that they have
learnt, and produced the multi-faceted chi kung of today.
The main reasons for people performing chi kung can roughly be divided into
three areas.
1 Health promotion/stress-free mind.
2 Longevity: chi kung advocates believe that correct and regular practice will
ultimately lead to a healthy and extended life span.
3 Martial arts: the ability to generate tremendous power from chi kung training.
In chi kung, there are three requirements.
1 Mind: the mind must be calm and alert, with total concentration on the
exercise.
2 Posture: throughout all of the different methods, posture must be correct.
3 Breathing: breathing is an integral part of chi kung. Some types emphasise the
breathing in its length and duration; others do not. But even when it is not
emphasised consciously, the breathing pattern is still changed markedly.
Where to practise
The best place to practise tai chi, chi kung and meditation is in the open air,
surrounded by nature. Exercise near trees and where the air is pure and
unpolluted. A quiet setting will be most conducive to practice. Training in the
arts first thing in the morning will give you a wonderful start to the day. In the
Far East, the parks are full just after dawn with people of all ages engaged in
their various exercises.
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CHI KUNG
If you are unable to practise outdoors, a well ventilated but warm room will
serve well for your training area. At every opportunity make the most of any
outdoor exercise.
The chi kung routine outlined below is called the 'Eight breathing chi kung'. It is
a very popular method practised by both martial artists and health conscious
individuals alike. It has proven over the centuries to be a most beneficial exercise
regime for young and old. Its movements are straightforward and concise,
dismissive of all flamboyant and superfluous motions. This makes an ideal
exercise to be learned from a book. However, when the opportunity presents
itself, take lessons from a competent teacher.
Eight breathing chi kung
Take each individual exercise and spend at least one week or more on each one.
Start with four or five repetitions per exercise and work up to a maximum of ten.
If at any one time during the chi kung you feel light-headed or queasy, stop
immediately and rest. Only start again the following day, reducing the number of
repetitions per exercise. Over the weeks, gradually build up to the maximum ten
repetitions of each of the eight exercises. If you have to start on less than four or
five reps, that is perfectly alright. Progress at your own speed: the destination is
more important than the speed you get there. If you have any doubts about your
health and ability to perform this chi kung, please consult your health advisor
before commencing.
Use crane breathing throughout. Breathe naturally. Do not try to control the
breathing in any way. Perform the exercise slowly and evenly.
Important
During each repetition on the in breath, send it down to the tan tien. On the out
breath, imagine you are pushing against a heavy object of some sort without
tensing any of your muscles. This will feel odd to begin with, but will soon be
mastered. The reason this is done is to 'trick' the chi into flowing to the area.
Visualising the body ready for hard work causes the energy to surge to the point
of potential pressure. When it reaches the area and there is no physical activity, it
will circulate to the skin of the fingers and palms. From the fingers it will move
back into the body, having completed its circuit. The continual surging of the
energy will cause the chi flow not only to grow stronger, but to circulate
throughout the whole body. The extra vital energy circulation will encourage
the repair of cells and the removal of waste, revitalising the system in general and
strengthening the flow to the extremities. If you are a martial artist, this increase
in chi to the legs and hands will increase power in your strikes.

Meditation 2

Meditation 2
(Practise every day for at least three months before you add this following
meditation.)
Use the same posture and breathing as before. On breathing in, visualise the air
travelling from the nose down to the tan tien. On breathing out, visualise the air
rising from the tan tien and taking the same path back up and out of the nose.
Allow your breathing to move at its own pace - do not try to control it in any
way. Practise for 15 minutes, morning and evening. Do not force the exercise.
Only practice can give you the benefits you require. The more consistent your
training, the better the results. One day's practice, one day's progress; one thousand
days' practice, one thousand days' progress.
Basically, what you put in is what you get out. If you have a choice between 15
minutes' deep, uninterrupted meditation daily, or one hour of intense meditation
every three or four days, choose the former. Quality and regularity should
be your watchwords. Slowly but surely your meditation will affect your thinking
in everyday life. As you begin to take control of your days, it will strengthen your
meditations. One should not be segregated from the other. The mind is the same
in both instances; only the situations are different. The mind that races in
everyday life is the same mind that sinks into tranquillity during meditation.
Perseverance is the most admired characteristic of the great masters in both
East and West. It is what makes a master a master. When everyone else has given
up, you are still there, fastidiously following the principles set out so long before.
Come rain or shine you are following your quest. This is the secret of success in
anything. Unfortunately, people still think they can buy it, or that there is a short
cut to it. Once you have set out on your journey, do not be deflected - follow the
road you have chosen to its end.

Crane breathing

Crane breathing
When you are seated comfortably, begin to feel the heat in the stomach at a point
two inches below the navel on the inside - this point is called the tan lien. Relax
the stomach: when you breathe in, allow the lower abdomen to come out gently.
Do not force the breath. Allow it to be gentle and natural. Do not try to control it
in any way. Before your lower abdomen reaches its maximum extension, apply
slight tension to prevent it bulging.
When you breathe out, contract the abdomen to exhale the air. Remember,
the movement of breath should be natural with no forcing in any way. Do not try
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MEDITATION
to take deep breaths. Just quietly feel the abdomen for the prescribed length of
time. When thoughts enter your head, just watch until they disappear and
return to feeling the tan tien. Trying to force the thoughts to stay away will only
make them proliferate. They will go if you watch them gently.
What can you expect to happen? Quite soon you will experience the heat in
the lower abdomen simply by concentrating on the area. With practice you may
experience a twitching sensation in the tan tien. This does happen often but do
not be alarmed. Students have reported sleeping better and feeling stronger in
themselves. Your breathing will become slower and deeper, without any
manipulation on your part.
Zen Buddhist monks practise this particular exercise at the start of their
meditation sessions each day. Do not underrate this meditation. Remember:
Enlightenment is about stripping away and making more simple, not more complex.

What is meditation?

Meditation is common throughout Asia. Tibet, China, Burma, India and Japan,
along with many other nations, have amassed a vast expertise on the subject. But
meditation has its roots in the West also. The forbearers of the Gnostics, a
pre-Christian movement of some three thousand years ago, advocated very
similar ideas to the Buddhists and Taoists in Asia. It is a common theme that
'Enlightenment', 'Cosmic Consciousness', 'Nirvana' - call it what you will – can
be achieved only through meditation.
The Buddhist scriptures ('Sutras') state: The mind is like a drunken monkey
dancing on hot coals. This is as true today as when it was written 2500 years ago.
Our minds are in continual turmoil, hopping from one thing to the next, forever
in motion. The unceasing chatter of our thoughts insulates us from reality. How
can we possibly see anything in our lives with clarity while we are trapped
between the past and the future?
The past is with us for much of the time; even though it has gone, it still
impinges on the present. The nasty comments or deeds that have been done to
us, even years earlier, still haunt and goad us. Anger, bitterness, regret and guilt
are never very far away for most people. Life has a habit of amassing hurt; our
minds are willing receptors as a place for this hurt to stay, ready to upset us once
again.
The future, too, is an ever present uninvited guest - hopes, fears and
day-dreams crowd in, filling the present and obscuring our lives.
The past is gone and will not return; the future has yet to come. Live in the now. This
Buddhist verse states the obvious but wisdom is often so obvious that it eludes us.
How many of us can say honestly that we live in the here and now, experiencing
the present as it happens? Much of our day is missed as our minds are engaged in
one pursuit after another. When we run out of those absolutely vital things we
have to cram into our everyday lives, we invent new ones to fill our day -
television, stereo, walkmans, DIY, and on and on. I am not saying that any of
these are wrong or bad - far from it. But they often fill every passing moment of
our free time, preventing us from seeing what is going on 'in here', not 'out
there'. The whole of our lives are lived 'out there' - sights, sounds, smells,
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MEDITATION
activity fill our consciousness. But what is happening 'here', inside of you, right
now?
Modern Man has created an environment for himself which is totally alien to
his nature. We live in little boxes, totally insulated from everything going on
outside and from each other. We live in huge cities where we are crowded
together, where tension and frustration abound. Co-operation and a common
purpose have been replaced by excessive personal ambition and a 'Me first'
attitude.
You may believe this to be true, but what can you do about it, just one person?
The answer is meditation and tai chi. For a short time each day the senses will be
turned in and the outside world excluded as you come face to face with your
inner self.
Do not expect fast results; just practise without pre-conceived ideas as to what
to expect. At first you may feel frustrated with your poor concentration, but
persevere. Gradually you will find that meditation becomes easier. The
chattering voice inside you will slowly subside and the peace will grow. A feeling
of not being 'scattered', but whole, will eventually pervade you.
Meditation 1
Choose a quiet place that is clean and well ventilated. Be certain that for your
period of meditation you will not be disturbed. Practise for 15 minutes in the
morning and for the same at night, as a minimum.
Wear clean, loose fitting clothes, preferably for the sole purpose of tai chi
meditation. Allow at least one hour after eating before commencing meditation
or tai chi. Do not practise if you are upset or depressed and do not try to force
yourself. Meditation should be a calming experience, not a traumatic one.
Do not lie down to meditate — you may fall asleep easily if you are too relaxed
in your normal sleeping position. Either sit cross-legged in the lotus posture, or
sit in a straight-backed chair. If you choose the latter, cross your legs at the
ankles.
Before beginning the meditation proper, rub your two palms together
vigorously for 30 seconds until they are very hot. Place one palm on your navel
and circle the hand 81 times clockwise and the same anti-clockwise. Why 81? -
tradition principally: within Taoism certain numbers are thought to have special
significance and nine is one of these numbers. (Nine multiplied by nine is 81.) If
you deviate and do 80 or 82 it would make no difference, but stick to the
prescribed method as outlined. When you have completed the circling, your
abdomen will feel warm inside as well as out. Keep your spine straight with your
head held up slightly leaning forwards, but not too far. Relax your shoulders and
hold your left thumb with your right hand. Rest your hands in your lap. (See fig.
219.)

142 PUSHING HANDS

considerable amount of dedicated pushing hands practice is necessary to achieve
the sensitivity and skill required.
Please remember that you must have reached a competent level of skill in the
fixed step, pre-set pushing hands exercises before you try free-style pushing
hands. To begin the practice of free-style before acquiring relaxed skill will
hamper your training. Once you have begun to use brute strength to achieve
your goals in pushing hands it will be difficult to stop. Ultimately, this will
hamper your progress in acquiring tai chi's soft skills.
There are two types of free-style pushing hands.
Free-style fixed step
In this competitive exercise, both players face each other in their on-guard
stances. Any pushing, pulling or unbalancing tai chi technique may be used, but
no striking or attacking of the face or vital areas is permitted. Each tries to force
the other to lift or move their feet, thus scoring a point. During these competitive
exercises, every technique of pushing hands will come into play, and the seven
basic concepts have to be used effectively to prevent loss of balance and of points.
The use of the word 'competitive' in this instance should not be interpreted in
the common sense, i.e. of avidly trying to defeat one another. It implies being
more actively engaged with a training partner. Training sessions are always
accompanied by a great deal of laughter and boisterous good humour, as both
male and female students of all ages vie with each other. Students who do
become too competitive tend to be the ones who are pushed and pulled all over
the training area, much to their frustration. The more experienced and skilful,
who have given up trying to win and have 'invested in loss', use the overt
aggression of their partners to unbalance them and ultimately defeat them. Once
frustration gives way to realisation that aggression alone will not succeed, the
over-competitive student gives up competing and invests in loss. Age should not
be a barrier: with practice the skill and sensitivity of constant training can allow
older people to neutralise and subdue their younger and stronger partners. Like
all aspects of tai chi, competitive pushing hands can be as gentle or as robust as
you wish, to suit all ages and levels of ability.
Free-style free step
In free step free-style, throws, sweeps and freedom of movement are added to
the fixed hand techniques. At the outset of free-style training, simply accept the
fact that you will be thrown to the ground and be pushed out of the area. Accept
it and know that by slowly learning the art you will ultimately gain great skill and
fulfil your potential. Others will resort constantly to the use of physical strength -
let them. In the long term they will not succeed in these subtle skills. Invest in
loss!
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PUSHING HANDS
Rules
The following are the rules of the United Kingdom Tai Chi Chuan Association
only. Other associations have different rules.
1 A prescribed matted area 10-15ft (3-4絤) in diameter is to be used. Judo
mats are the desirable medium.
2 The soles of the feet are the only part of each person's foot that is allowed to
touch the ground. Any other part of the anatomy touching the ground will count
as one point to the other person.
3 A person stepping out of the area will have one point awarded to their
opponent. A person being pushed out of the area with one clean push will have
two points awarded to their opponent. Relentless pushing to drive an opponent
out of the area will not score.
4 Forbidden areas of the body to hold or grab in any way are the head, neck,
groin and all joints.
5 Striking in any way is forbidden.
6 A throw will count as acceptable if it is completed successfully in one action;
two or more attempts will not be allowed.
7 No contact with the torso is allowed during a throw, other than the arms or
shoulders, which may touch the opponent's torso at any time. The thrower's leg
may touch the other's leg during a contest in order to accomplish a throw.
8 Sweeping throws with the legs are acceptable as long as the sweep is
accomplished at the first attempt. Unsuccessfully 'hacking' the leg is not
acceptable.
9 The match should be conducted on the most friendly terms.
10 Forcing an opponent to the ground with brute strength will not score.
11 During a competition, a contest will last two minutes. In addition to the
points scored with throws and pushes, a 'skill mark' will be awarded by the
judge(s). (This skill mark will be out of ten points.) A competitor demonstrating
very high levels of soft skill, executed with little external force and making total
use of the opponent's force, will be awarded ten points. At the other end of the
spectrum, a competitor who uses only brute strength, with no thought of skill or
any of the stated principles of tai chi, will be awarded zero points. In between,
one to nine points will be awarded accordingly.
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PUSHING HANDS
(In reality, a skill mark of ten will rarely be given - this would indicate total
perfection of tai chi skill. The skill mark is there to encourage competitors to use
and acquire refined technique and to dissuade the use of brute strength and
unrefined technique.)

Pushing hands

The slow and gentle movements of the tai chi solo exercise are best known to
students, but there are many other important aspects of the art. Tui shou or
pushing hands is often considered as an intermediate step between the tai chi
slow solo exercise form and tai chi self-defence training.
Pushing hands is practised with a partner and at first sight does not appear as
appealing as the tai chi exercise form. But to exclude pushing hands from a
balanced and complete training regime would be an error if you wish to benefit
in all aspects of the art. Every facet of tai chi is contained within pushing hands
practice.
Relaxation, correct posture, yielding, constant flow and the use of the whole
body as a unit is intrinsic in its practice. The difference between pushing hands
and the solo form is that in the former you are in physical contact with another
person. Maintaining a good relaxed posture, a constant, unbroken flow, and a
correct use of the body, becomes more difficult to achieve. This should act as a
spur to every student - you will have to extend your present skills to encompass
this new dimension to your training.
With practice, you will discover that you become 'as one' with your training
partner. New faculties within you will be revealed as you are led to call upon
hitherto latent abilities.
The main concept involved is called 'central equilibrium' - at all times during
the exercise you must be in control of all your actions. This is exemplified in the
maxim: When one part moves, all parts move. At all times your balance is central,
directed by the centre within the waist. When pressing forwards the mind
conceives the action and moves from the centre (tan tien, two inches below the
navel), the back leg straightens, the front knee bends and the hands move
straight ahead. When retreating in pushing hands, move the hands back and
turn the waist, bending the back knee and straightening the front. Again, all
actions are driven from the tan tien central point.
Posture
1 Hold the head as if suspended from above by a piece of string, tucking the
chin in gently.
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PUSHING HANDS
2 Your spine should be straight with the bottom gently tucked under.
3 Leave a gap of one fist width (approximately three inches) under the armpit.
This will require you to hold your elbows away from your body slightly.
4 Relax your shoulders and let them hang down and slightly forwards.
5 Sink your breathing down to the tan tien.
6 Your knees should not go beyond the line of the foot.
7 Your knees should move forwards and backwards, not from side to side.
Single pushing hands
There are eight concepts which cover this first basic pushing hands exercise.
They are: Central equilibrium, Listening, Sticking, Yielding, Neutralising,
Turning, Leading/Following and Attacking.
Central equilibrium
Explained earlier in this chapter (page 134).
Listening
Your mind should be free from extraneous thoughts and open to perceive the
actions of your partner. Do not try to prejudge their actions. Feel their force
through your sense of touch. Is it strong or weak? Is it coming in a straight line or
slightly curved? Only by having an open mind that is listening can any
distinctions be made.
When you first begin pushing hands, listen to your partner's force and
movements without trying to influence the situation unduly. When you have
attained sufficient skill in listening, you may begin to use the methods that
follow, while still remaining subtle and 'open'. At all times you should be
listening, both in attack and defence. Without listening you will not be able to
respond, even to slight changes in attack or defence.
Sticking
During pushing hands practice, contact must be made all of the time. This is
achieved by becoming sensitive and receptive to your partner's movements.
When your partner presses forwards, you must move back at exactly the same
speed, neither trying to get ahead or lag behind, simply acting like a mirror to
their movement. If they turn to the left or right, you follow; when they move
away, you stick to them.
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PUSHING HANDS
Yielding
Once the partner has begun to push you, keep your arms firm but relaxed and
start to move away in order to dissipate the forward energy. This is not a weak,
empty motion, but a positive absorption of the attacking force in readiness to
counter it.
The feeling of yielding is similar to that of a spring. When the spring is pushed
in, it moves easily; but no matter how soft the spring, there is always a feeling of
resistance present. Once the pressure on the spring is released, it immediately
bounces out. The term 'soft yielding' is not 'soft' like a piece of cotton wool, but
more akin to a spring or a piece of bamboo.
Turning
During pushing hands or self-defence applications, tai chi defence always
encompasses a turn, no matter how small, in the defending movement. To
oppose an oncoming force could easily unbalance you, but if you drop your
centre of balance low and turn from the centre, you can deflect considerably
larger forces than your own. Turning does not mean just from side to side, but
also upwards and downwards. This idea is exemplified in the saying: Four ounces
defeats a thousand pounds.
Neutralising
The term 'neutralise' can be understood on two levels in pushing hands practice.
From a physical point of view, during practice the acts of yielding and turning
together can be called neutralising - literally bringing your opponent's force
against you to zero. This can be accomplished in many ways and to this purpose
all of the pushing hands practice is aimed.
On another level, pushing hands is neutralising. All of the actions of pushing
hands practice are directed at neutralising an oncoming force and, ultimately, at
controlling and subduing it.
Leading/following
Once you have yielded and turned your partner, their flow of force should not be
interrupted. By applying a small amount of force in the same direction, you may
succeed in unbalancing them and placing them in a position where you can
attack successfully.
Attacking
Once your partner's forward motion has been neutralised, their next movement
will be backwards to regain balance. Stick to them and follow, applying your own
attacking movement. No slack should be left, whether it is moving forwards,
backwards or turning left or right.
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PUSHING HANDS
Yin and Yang
All of the previous actions can be encapsulated in the Yin/Yang diagram (see fig.
1, page 13). The two sides of the diagram - one black (Yin) and the other white
(Yang) - look like two fish entwined. You will note that the line dividing them is
not straight but curved: this intimates that there is some forceful element (Yang)
even within the passive receptive (Yin), and vice versa. Remember what was said
previously about the spring-like quality of yielding - firm but soft. When
attacking, the arm may be relaxed, but the movement contains hidden power,
softness and strength - Yin within the Yang. This concept is easily understood
when watching an explosive movement from the tai chi fighting form. Although
the arm is relaxed, the body sends out explosive force meant to impart
tremendous shocking energy. During this fixed step pushing hands, however,
the force is hidden in the actions and softness and slowness are encouraged.
You will also note from the Yin/Yang diagram that the two fish's eyes are of the
opposite colour, again emphasising the idea of the mixing process.
Pushing hands and the mind
During practice your mind should be receptive and clear, with no extraneous
thoughts. Do not think about winning or losing, simply practise and 'feel' the
exercise. The nearest experience to this state is the empty clarity of meditation,
but in this instance you are in constant motion. The feeling of detached
awareness, of being there but not being there, of moving with the motion rather
than being the instigator of it, is very clear.
Investing in loss
The notion that you can gain by actually losing, or at least by being prepared to
lose, may seem preposterous. But if you consider your own past experience you
will find this is the case. When you have won at something in the past, did you sit
down immediately and evaluate why you won? Did you ever consider that
winning in that instance was good for you in the long term? Of course not:
having been brought up in an era of 'winners and losers', it would seem
unnatural. Investing in loss is intrinsic to pushing hands practice.
Yang Chien Hou is the man who exemplifies tai chi greatness. His behaviour is
an example of investing in loss (see page 20). When asked how he had become so
proficient in free-style pushing hands, he replied: I have lost one thousand
times. I have lost ten thousand. But now I do not lose anymore. Each time I lost I
learned. But I still followed the principles of not using strength but skill'. To
defeat a greater physical force with skill takes time and practice. It will not come
overnight.
The implied belief throughout tai chi teaching is that there is something of
greatness within each human being, and that the training involved will allow
this greatness to shine through without human interference. Lao Tsu, the great
Taoist philosopher, said that we should be like a flowing river — soft and pliant,
137
PUSHING HANDS
following the flow of the universe rather than opposing it. Tai chi exemplifies this
teaching: when the flowing river meets an obstacle like a rock, it flows around it,
over it and eventually through it. Nothing impedes its ever onward journey.
Great is the force of water and its teaching.
The following two pushing hands exercises are structured with each side
knowing exactly what the other will do. These are known as fixed step, pre-set
pushing hands. A pre-arranged exercise in which both sides move around is
called moving step, pre-set pushing hands. When a two man drill is called
free-style, each side may use whichever technique they wish within the
prescribed rules.

Stances

Stances
Before we can proceed on to the tai chi solo form, a basic knowledge of the
stances used in Yang tai chi is essential. Without the skilful application of the
correct stances, your tai chi will look and feel clumsy. The smooth interaction of
the upper and lower body is critical for the circulation of chi and the maintenance
of continuity. The self-defence applications would lose much of their effectiveness
without the generation of total body co-ordination to maximise power.
Natural stance
Fig. 16 Place your weight evenly on both
feet, at a distance of one shoulder width,
with the feet parallel. Your knees should
be bent such that they just obscure your
toes when looking down.
39
STANCES
Forward stance
Fig. 17 80% of your weight should be on your front foot, with your knee bent
enough to just obscure your toes from view. The width of the stance should be one
shoulder width wide and two of your foot lengths from the heel of your front foot to
the toe of your back foot. Your back foot should be at an angle of 45°, with the knee
directly in line with the toes when you look down.
40
STANCES
Back stance
Fig. 18 The back stance is
approximately half a
shoulder width wide, with
60% of your weight on
your back leg and 40% on
your front leg. The back
foot is at an angle of 45°
and your front foot points
directly forwards. The
length of your stance is
approximately half that of
the forward stance.
41
STANCES
Toe up stance
Fig. 19 70% of your
weight should be on your
back foot, with your foot
at a 45° angle. Your front
foot points directly
forwards with your foot
raised up and resting on
the heel. The length of
your stance is fractionally
shorter than the back
stance, at approximately
three-quarters of your foot
length.
42
STANCES
Cat stance
Fig. 20 80% of your
weight rests on your back
foot, with your foot at a
45° angle. Your front foot
should have its heel
raised, resting on the toes
and pointing directly
forwards. The length and
width of the stance is the
same as the toe up stance.
43
STANCES
Snake creeps down stance
Fig. 21 Approximately 90% of your weight rests on your back foot, with the foot
pointing backwards. Your front foot points directly forwards and is slightly bent. This
stance tends to be deeper than the others, but remember to stand only as low as feels
comfortable.
44
STANCES
Snake stance
Fig. 22 80% of your weight rests on your back foot, with your foot at a 45° angle.
Your front foot should be turned in as far as it can comfortably go. The leg is straight.
Remember: if you have not exercised for some time, stand in a stance which feels
comfortable and does not exert excessive strain. With consistent practice, you will
find that taking up the stance becomes easier.

Warm-up

solo form, both mentally and physically. Loosenedup
joints will function that much better, and warm and flexible muscles will
respond in the way you would wish. Remember that tai chi is body and mind in
total harmony. When the body is moving well the mind can be at ease. It is the
flow and rhythm of movement which soothes the nervous system and calms the
mind. With the calming of the mind, signals are sent throughout the body which
encourage deep relaxation. A tenet of traditional Oriental medicine is: The mind
affects the body, and the body affects the mind - the two are inseparable.
In our warm-up we will stretch the tendons and muscles gently, and loosen
the joints and articulations. The internal organs benefit indirectly by receiving a
soft massage from the twisting movements.
Although this warm-up is very gentle, if you have any doubts about your
ability to perform any actions in this book, please consult a doctor prior to
commencement.
Points to remember
1 Perform the exercises slowly and smoothly.
2 Go only as far as you feel comfortable. If you are unused to exercise, begin
easily and gradually increase as and when you feel fit.
31
WARM-UP
Fig. 3 Clasp your hands together in front
of you. Spread your feet one shoulder
width wide, weight evenly distributed.
Fig. 4 Slowly swing your hands to the
left and to the right as far as they will go
naturally. Do not push the rotation
beyond its current limit. Perform five
swings to the left and five to the right.
When you have completed your ten
rotations, finish with your hands still
clasped in front of you.
32
WARM-UP
Fig. 5 From your previous position, bend
forwards and downwards and try to
touch the floor in front of you with the
palms. It doesn't matter whether you do
touch the floor or not - simply the act of
stretching is the most important thing.
Go only as far as you can without putting
undue stress on your back.
Fig. 6 From your previous position, bend
your knees slightly and swing your arms
up over your head and stretch. Repeat
figs 5 and 6 five times in a flowing,
smooth action.
33
WARM-UP
Fig. 7 Place your left hand
on your left hip, with the
elbow bent. Extend your
right arm straight up, to
rest against your right ear.
Fig. 8 Stretch as far as comfortable towards your left
side, taking the pressure of the bend on your bent left
elbow. Your back should feel only the stretch, not your
body weight. You will feel the muscles on your right
side stretch in this movement. Return to the upright
position and repeat five times, slowly and smoothly.
Change hands so that your right hand is placed against
your right hip, with your right elbow flexed and your
left arm straight up. Repeat the stretch to the right side
five times as before.
34
WARM-UP
Fig. 9 Stand up on your toes with both of
your hands extended forwards and the
elbows bent. Rotate your hands outwards
in a circle, five times for both hands.
When you have completed this, rotate
the hands inwards five times. As you are
turning your hands, try to feel the stretch
in your wrists as much as possible. This
exercise will help to prevent stiffness in
the wrists.
Fig. 10 Place all of your weight on to
your left leg and extend both hands in
front of you, with the elbows bent.
Keeping your knee straight, lift your right
leg approximately 12 inches (30 cm)
from the ground. Rotate your right ankle,
five times to the right and five times to
the left. Place your right leg down and
repeat the same exercise with the left
ankle.
35
WARM-UP
Fig. 11 On completion of the previous
exercise, place both of your hands
together as if in prayer. Lift your left leg,
placing it just above your right knee, and
balance in this position for 15 seconds.
When you have completed the exercise,
change legs and repeat for the other leg.
Fig. 12 Extend both of your hands in
front of you, with the palms facing down.
Swing your right leg up as high as you
can without strain and attempt to touch
the palm of your right hand. As your
right foot touches the ground, swing your
left leg up in the same fashion. Repeat
five times for each leg. Raise only as high
as you feel is comfortable; increase the
height as you become more able.
36
WARM-UP
Fig. 13 Extend your hands to the sides, with your palms facing down. Swing your
right leg up and try to touch the right palm with the toes of your right foot. As your
right foot touches the ground, swing your left foot up and try to touch your left palm.
Repeat five times for each foot. If you cannot touch the palms, don't worry - it is the
act of raising the leg as high as you can which will stretch the tendons.
37
WARM-UP
Figs 14 and 15 Extend your feet two
shoulder widths apart, parallel to each
other. Bend your knees and sink your
weight equally on to both feet. Place
your hands on top of your pelvis and
lean forwards. Swing your body to the
left, keeping your weight evenly placed
on both feet. Continue the rotation
backwards and to the right until you end
up where you started. From this position,
swing your body to the right in exactly
the same fashion, until you end up in the
bent forward position as before. Repeat
the exercise to the left and to the right,
five times in each direction. Take this
exercise slowly, especially during the
early stages of your training.

How to practise tai chi

The tai chi form requires that your posture be balanced and stable and your
movements harmonious. You will observe that you have not over-exerted
yourself and that your breathing is steady. With practice you should feel
exhilarated and energetic.
The tai chi form should be fluid and continuous, even during position changes,
giving the appearance of a slow, flowing river. Keep all of your movements
round and smooth. This will give ease and strength to your posture, and your
energy will be able to flow unimpeded. (There should be no dead steps
throughout the exercise.)
Both the arms and legs should be co-ordinated. The movements should
originate from the body and synchronise with the arms and legs.
Allow the breathing to be natural - do not try to control it.
Rules for practice
Use the conscious mind to guide the movements - The mind should lead the
body'. This will develop deep concentration.
When practising the form, feel yourself making the movement slightly before
you perform it. In this way you will be engaging the mind as well as the body.
Without this 'leading' of the movements, you will not be practising tai chi
correctly.
Do not allow your thoughts to scatter. Keep your thinking on the exercise at
hand. Exclude all extraneous interference.
Check your posture:
1 is your breathing natural and centred in the lower abdomen?
2 is your head held up and are your shoulders relaxed?
3 are your spine and torso upright?
4 is your weight evenly distributed on two feet to begin the exercise?
Perform the tai chi solo exercise in a quiet and tranquil place. Noise will not
allow the mind to be still and uninterrupted.
25
HOW TO PRACTISE TAI CHI
Concentrate only on the tai chi movements. Each technique should be
performed as perfectly as possible, linking one with another, not allowing one
technique to be any more important than those following or preceding.
Eventually the body will respond to the mind, performing the exercise more
smoothly and accurately.
When your thinking is disturbed by anxiety or agitated in some way, do not
practise. Allow your thinking to return to normal before exercising with tai chi.
Relaxation
When you are told to relax, this does not mean that your body should be limp:
the spine should be straight and the head upright.
Generally, your posture should be 'correct' - not leaning to the left or right,
forwards or backwards. Use only enough energy to perform the movement
correctly, i.e. with the bare minimum of effort.
As you move through the exercises, feel as if your arms are floating.
Mind and body co-ordination
As the mind forms the idea of making the movement before the actual physical
action, the tai chi student will be led into a whole body discipline. Having to
mould these actions into the form, the mind and body will become united,
opening up untold possibilities, spiritually and physically. If one part of the body
moves, all parts move; no part is separated from the whole. This is the
characteristic of Yang tai chi.
At the beginning, learn one step at a time. Memorise each posture, mentally
and physically, before you move on to the next. When you have done this, join
the movements together as a flowing whole.
Weight distribution and body movement
The shifting of the body weight and solidity of stances is very important when
moving from one technique to another. The foot which has the weight upon it is
said to be 'full', and the one which carries the least weight is said to be 'empty'.
The tai chi form is in constant flux between empty and full steps. The transition
from one to the other is very important in that if it is carried out correctly, it will
create smoothness and continuity.
With this evenness of movement, your steps should be as light as a cat's. Be
sure your stance is stable before turning left or right. Place your empty foot
lightly, as if you are testing the ground. Slowly, move the weight on to the empty
foot until it becomes full (i.e. most of the weight is on it). Thus your steps will be
agile and your movements nimble.
26
HOW TO PRACTISE TAI CHI
Breathe and move from the tan tien
The centre of all movement and breathing in tai chi is the tan tien - a point two
inches below the navel on the inside of the body. This is not only the centre of
balance in human beings, but also in Oriental thinking the centre of chi (vital
energy activity). There should be gentle concentration on this point while you
are performing tai chi.
Breathing should be natural and calming. Do not try to slow it down — allow
the breathing to do as it wishes — as you practise the form. The body will naturally
gain a rhythm and depth from the tai chi movements. (See also pp. 150—1.)
Posture
A strong posture is of the upmost importance. The upright position allows the chi
to circulate freely. If the posture is bent, twisted or in some way restricted, the
energy will be blocked. It is helpful to imagine a hose-pipe that has a kink: the
water will be either stopped completely or will come in spurts; when the kink is
removed the water moves freely and with power.
We will begin at the top, with the head. If the head is held upright the body can
be maintained in a stable upright position and the balance stabilised.
The head
Hold the head as if it were suspended from above. This mental imagery will allow
the head to be supported with the least amount of muscular tension, because the
body will react naturally to the mental image rather than trying to impose a rigid
discipline if you 'try' to hold it upright.
Move your head in unison with the body. The head should not be allowed to
move separately from the body.
Pull the chin in slightly and allow the jaw to relax. The facial muscles should be
soft, without expression. Rest the tongue on the hard palate in the roof of the
mouth.
Look in the direction in which your techniques are being directed. Be aware of
your surroundings, but not overly so.
The shoulders and upper back
Allow your shoulders to hang in a relaxed fashion, but without bending your
upper spine. This will facilitate breathing as well as relaxing the upper body.
The chest and abdomen
The chest and abdomen should be relaxed, which will cause the breathing to sink
to the tan tien. With practice this will result in a pleasant warmth in the area; this
warmth is the stirring of the chi.
27
HOW TO PRACTISE TAI CHI
The spine
It is vital that the spine is held erect because it is the central pillar of the body.
Whatever the physical action - sitting or twisting - the spine plays a vital pivotal
role.
For the body and the limbs to move in unison, it is essential that you have a
straight spine. Again, the spine is as relaxed as possible, but you 'feel' it straight.
Remember, what the mind thinks the body will do.
The lower back should also be straightened out. This is achieved by gently
tucking the bottom under, which has the effect of taking the hollow out of the
back. Do this gently! At first it will feel odd, but you will become accustomed to it.
An added advantage of straightening out this area of the spine is that it
strengthens that area, which will leave you less prone to injury.
Looking at the spine in its normal 'S' shape, most of the weight is taken in the
lumbar region. It is in this area that most back trouble occurs. Flattening out this
section results in a straightening of the spine; the pressure of the body's weight
can be distributed equally among all of the vertebrae.
The legs
If you cannot stand you cannot walk, states an old martial arts saying. Pay special
attention to the feet in the tai chi form - this is the root of bodily motion.
The chi is rooted in the feet,
Springs from the legs,
Guided by the waist,
Expressed in the hands. (Tai chi poem)
Stabilise the feet and legs. Do not allow the knees to bend inwards. The only
movement at the knees should be as nature intended - forwards and backwards,
not side to side. When moving forwards the heel should touch first; when
moving backwards the toes should land first. Neglecting your footwork will ruin
the flow of the form totally.
The arms
Let the elbows hang down, states a tai chi maxim. By doing so, the shoulders will
relax and sink down. With your shoulders down, the elbows will relax naturally
in turn.
Leave a gap of one fist width at the armpits (approximately three inches). Test
this by placing the fist under the armpit and allow the arm to rest against the fist.
Closing this point, so that the arm is allowed to touch the body, would prevent
the chi from circulating freely.
Never straighten the elbows completely when pushing out - leave a small
bend in them.
Hold the wrists naturally - do not allow them to drop.
Your shoulder joints should be relaxed - allow the body to do the work.
28
HOW TO PRACTISE TAI CHI
Fig. 2 Tiger's mouth position
The hand should be held in the 'tiger's mouth' position (fig. 2). Stretch the
hand by pulling back the thumbs and extending the fingers. A flap of skin will
appear between the thumb and the index finger which resembles the mouth of a
tiger, hence the name. This hand position hollows out the palm and is sometimes
called the 'tile palm'.
29
HOW TO PRACTISE TAI CHI
Perseverance
Practise every day, either in the morning or evening. Try not to miss out days
because this will hamper your progress. Tai chi is meant to be used, not simply
learned. The longer you practise tai chi correctly, the more perfect it will become,
and the greater the benefits.
Attend a good tai chi class if possible: the benefit of good first-hand tuition can
be significant.
If you have friends you can practise with, so much the better. Company during
training can see you through the 'bad' days. Once the form is mastered and the
benefits become apparent, you will need no outside encouragement. Tai chi will
become an essential part of your day, just like washing or cleaning your teeth.
Select a quiet, clean place to exercise, preferably in the open air. The best
places are under trees, where the air is pure. Do not train in the wind or in the
damp.
Practising inside is quite acceptable, especially during bad weather. Make
certain that the room is well ventilated and warm. Protect yourself from drafts.
Speed
We are using the classical Yang tai chi slow form. When practising, move as if you
were walking through water or watching a slow motion replay. 'Slow', 'smooth'
and 'constant' should be your watchwords. Do not alter the tempo when you are
changing position.
The Yang style long form takes 12 to 15 minutes to complete, although 14
minutes is the optimum time.
Movement in the form
Always keep the knees bent and move smoothly forwards or backwards. Do not
look down, just straight ahead. Keep the same height while practising -
straightening the knees will make you bob up and down, which will break the
flow and make your form appear clumsy.