Before we discuss the guidelines, let’s look at the history of the Classics. As usual, whenever something is attributed to a “legendary” ancient Master, the authenticity comes into question. The Tai Chi Classics are no different. Keep in mind that that does not mean that they are less valuable. The guidelines from Yang Cheng-Fu (best known teacher of Yang style Tai Chi and author of Yang’s Ten Important Points) are some of the most well known.
Let’s also look at guidelines left by legendary Chinese Taoist Chang San-Feng of Wu Dang Mountain (also spelled Zhang San Feng, Chang San-Feng). The first classic, The Book of Tai Chi Chuan Ching, is attributed to Chang San-Feng. It details how a practitioner should move when practicing. Many believe San-Feng invented Tai Chi Chuan. Others sources believe early versions of Tai Chi predate him. Because he was believed to have achieved mortality, San-Feng left guidelines to help people everywhere to achieve longevity. The authenticity of many of these ancient documents apparently are questioned, especially by the Chen Family.
Below are some of the most accepted guidelines (no matter their lineage) attributed to Yang Cheng-Fu and/or Chang San-Feng.
Full/Substantial (Yang) or Empty/Insubstantial (Yin) Stepping: Being able to distinguish between the two is a fundamental principle and should be clearly differentiated. It is very important in order for your movements to be light, stable, and flowing. Otherwise, they will become heavy, unstable, and clumsy.
The head must be erect, at ease, and feel light and sensitive. The neck should be straight but relaxed. The back of the neck will be stiff with impeded circulation of Qi and blood if force is used. Don’t clench your teeth or assume an angry look. Your tongue should lightly touch your upper palate just behind your teeth. Tailbone slightly tucked.
Very slight drawing in of the chest in order to allow the Qi to sink to the Dantian. Do not puff your chest out or sink so far it is concave. Raise the back very slightly like a cat ready to pounce on it’s prey.
Relax and loosen the waist to stabilize your legs in order to issue power. Moving the waist assists in changing from full to empty stepping. A relaxed waist allows the feet to have power and the foundation to stay stable.
The shoulders should relax and sink (hand downwards). With raised shoulders the body loses some of its power and will not root.
The elbows must be relaxed and point downwards. If the are raised, the shoulders will be tense and lose their power.
Remain tranquil and relaxed even when you are moving. Moving slower is better in order to keep your pulse rate from rising and will enable deep and long breathing which allows your Qi to sink to the Dantian. This also prevents the Qi from rising up instead of down.
The postures and alignment should be “without defect”.
Movements are motivated by mind/intention. Not externally.
Awareness in the body only comes about when it is loose and relaxed. Tension and/or force will inhibit Qi flow, freedom of movement, sensitivity, and agility. With a relaxed body and mind, where your mind goes, your Qi will follow.
Coordinate the upper and lower body with the root being in the feet, up through the legs, controlled by the waist and expressed through the hands and fingers. In other words, movements are harmonized and synchronized. The gaze follows as well.
Uniting the internal and external - the spirit leads the body.
Continuity of movements without stopping. In other words, moving like all your parts are “threaded together”. The Form should not become disconnected.
As you see, many guidelines relate to moving your body as a whole (or unit). While the choreography of Tai Chi is very pleasing to the eye, it takes more in order for the moves to become truly “Tai Chi Chuan”.
While the list is long, one suggestion is to take a few of the posture guidelines to work on first until they become ingrained. Then add those involving actually moving the body. No matter what you do, don’t rush. That would be counterproductive.
It always bears repeating: Practice, practice, practice!
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