Key points in Taijiquan practice

[lilman]

Key Points for Tai Chi Chuan practice.

1. Relax the Neck and suspend the head from the crown point as if a string kept your head suspended from above.

2. The eyes should never drop down, always keep the eyes at eye level or higher unless hitting downwards, and they move in the direction the Chi flows. This raises your spirit to its residence and keeps your Yi on your opponent. If your eyes drop, your Chi drops. You should not focus on one object but take in the full range of vision including the peripheral vision.

3. Relax the chest, and arch the back, shoulders and lower ribs. This is known as reshaping the body, and it creates a "bow" for fa jing. (there are 3 bows, the legs, the waist and the Chest. The legs initate the Chi from the ground, the waist guides the Chi by body movement to the hands, the chest reinforces the Chi.

4. Drop, arch, and relaxe the shoulders, drop and relax the elbows. Elbows should always point downwards unless using specific elbow techniques.

5. The wrist should be set comfortably with hand slightly cupped for form practice to recirculate in Chi, or with pinky and thumb slightly pulled back with other fingers slightly cupped to strike. Fist should be relaxed and hollow as if holding a piece of pencil lead in your hand. Not to tight or you will break the lead. This allows Chi to travel through your fist.

6. The entire body must be vertical and balanced. No leaning in any direction (except in Wu Style).

7. Sink your weight at the lower dantian. This will naturally pull the coccyx forward and upward making it ideal for Chi circulaiton and straightening the natural curve of your back, as well as rooting your body.

8. Relaxe the waist and juncture of the pelvis. The waist is the most important part of the body. Your arms never move independently of the waist.

9. The knees should stay relaxed, yet not relaxed. As you sink your wieght, place your fingers on GB 31. An accupressure point on the side of your thigh where you middle finger should meet if hands are relaxed and feet shoulder width apart. Bend your knees slowly until you feel this point slightly push out your middle finger. This is you strongest, most rooted stance. GB 31 regulates your root, and will adjust higher the more you practice.

10. The sole of the foot should sink and attach comfortably to the ground. Steps should be heel toe foward and left and right, and toe heel backwards.

11. Clearly separate substantial and insubstantial. Your weight should flow like water from substantial to insubstantial with every step. Avoid double wieghtedness in your footwork.

12. Each part of the body should be connected to every other part. Left hand and Left foot coordinate, right hand and right foot coordinate. Nothing moves without the waist.

13. The internal and external should combine together. Breathing should be relaxed and natural and coordinate with the movements.

14. Use the mind, not physical strength. The more you relaxe the stronger you will be. Keep your mind in a matter of intention. An examply would be, if you make the motion of a push, but your mind is not intending to push, then your just doing a pretty dance, not Tai Chi Chuan. You do not have to picture an enemy, but keep your mind's intent.

15. The Chi attaches to the spinal column and sinks to the lower dan tien, while circulating through the body. Do not focus on this point, it will happen naturally.

16. Mind and Chi should connect together. Chi follows Yi (intent). As long as your intention is there, so will the Chi be, and the stronger the intent, the stronger the Chi.

17. Each form should be smooth and connected with no uneveness or interuption, and the entire body should be comfortable and sung. If not, examine your stance. Your hieght should be the same from beginning to end, the body should not move up and down like a stormy ocean, but stay level like a still and placid lake. (Sung means relaxed but not completely relaxed. Just utilizing the minimum amount of muscle strength (force) to get the job done.)

18. The form should not be too fast and should not be too slow. You start slow to build your stance and Chi. then when you get the form down, and your as slow as you can go, you must move fast or it will not be practical in a fight. You slowly build your speed, until at fighting speed, so you dont loose your intention and the Chi still flows smoothly and evenly.

19. Your posture should always be proportunate. Do not forget the rules of posture.

20. The real applications when practicing the form should be hidden, not obvious. Theres 3 levels, theres the obvious applications, the 2nd level is a lil harder to see, it may combine movements or add a kick or something. The last level of applications add movements that are not in the form, but the intention can still be there. Applications are keys to where to keep your intention when practicing the forms, but the Applications and the form should be practiced separately. You cannot do 3 levels of applications of the form in one round, and practicing with a partner is more beneficial.

21. Discover calm within action and action within calm. Learn to relaxe as you move. learn to utilize the Chi even when standing still, ie unbendable arm, rooting, circulation, iron body.

22. First the body should be light, then it will become limber. When limber it should be able to move freely. When it moves freely you will be able to change the situation as needed. This is the essence of Tai Chi, change. For further understanding see the book I Ching.