37 Cheng Man Ching Yang Style Tai Chi Forms Introduction

Introduction
37
Cheng Man Ching
Yang Style
Tai Chi Forms
Copyrights guychitaichi 2016
Tai chi history
Tai chi was a closely guarded secret for hundreds of years known by a
few families and was only passed down through a family line.
These families only taught tai chi to outsiders if they married a family
member.
Because of this tai chi was only taught to a privilege few for centuries.
Slowly over time tai chi became available to the Chinese public. After
the cultural revolution the Chinese government discarded many of the
old ways but tai chi (and chi gong) because of their awesome health
benefits were exceptions to this new way of thinking of discarding the
old and bringing in the new to completely modernize.
During the cultural revolution in the early part of the 20th century the
soldiers of Moa's army practiced martial arts of all kinds to keep fit,
strong and focused, they used Traditional Chinese Medicine (T.C.M.)
Techniques such as acupressure and tai chi to keep their chi in good
order, the communists enjoyed the gentle art of tai chi chuan (shadow
boxing) to ensure that their mind body relationships remained as one.
The communist government decreed in the 1950s that all forms of
T.C.M. including tai chi (and chi gong) should be known as cultural
treasures of the peoples republic of China and must be promoted
throughout China for all to use. The government even published a
series of handbooks about tai chi and acupressure to help the Chinese
general public gain skills to promote health and longevity in their own
homes. If you visit China people stand outside their houses, go to the
parks, stand at bus stops etc. and practice chi gong and tai chi anywhere
they like without feeling embarrassed or ridiculed
Modern tai chi
Some of the modern tai chi sets were developed for the general public
by a group of tai chi masters that sat on he Chinese peoples council for
sports. From their expert collaboration of different tai chi styles they
published a set of hand books for all to use. Two of the most popular tai
chi sets that were developed to learn are known as the Beijing 24 tai chi
combined forms and a progression of the 24 forms the 48 combined tai
chi set.
The history of tai chi is complex and to fully understand would need
in-depth study.
Tai chi, with its focus on breathing and flowing gestures, is often
described as "meditation in motion."It emerged sometime between the
1300s and 1600s in China. Some say it was developed by monks,
others by a retired general. They agree its ancient roots are in the
martial arts, but tai chi movements are never aggressive.
Tai chi chuan folk history indicates that the doist monk Zhang San
Feng first developed the tai chi concept from a dream where he saw a
snake and a stork doing battle by a river, the stork using his wings to
ward off the coiled snake attacks, neither besting the other, although
there is no actual proof or documentation that Zhang San Feng ever
actually existed.
The only records of true lineage that is in existence is from the Chen
family time to present day.
The Chen style tai chi is accepted by most tai chi academics as the
oldest recorded form of tai chi chuan in existence and all tai chi that
pre-dates the Chen family is word-of-mouth.
The Chen style has legend surrounding how it came to be.
Legend - master Chen liked to fight and show how skilled he was at
martial arts. One day a stranger came to his village, master Chen
challenged the stranger to friendly combat (challenging strangers who
looked skilled in martial arts was common place and accepted in China
at that time).
The stranger reluctantly accepted and thwarted master Chen easily
without breaking a sweat. Master Chen had never been defeated so
easily before and begged the stranger to teach him this new style of
combat.
From the Chen style came the other major styles of tai chi through
disciples who had studied the Chen style and then went on to develop
their own style.
Other styles Yang style, Wu style and Sun style.
The Tai Chi
The terminology yin-yang is really another name
for the tai chi, so when you call the black and
white symbol of yin and yang by its correct name
is known as the tai chi.
The Chinese call the tai chi symbol the hard soft
sign, hard being black and soft being white. The
opposites of black and white come together.
Meditation in motion
Tai chi movements are never aggressive.
They are based on shifting body weight through a series of light,
controlled movements that flow rhythmically together into one long,
relaxed, graceful gesture. The sequences have poetic names, such as
"waving hands like clouds"or "embrace tiger and return to the
mountain,"and can be quite beautiful to an observer.
Tai chi movements are intended to balance the flow of chi (natural
energy) in mind as well as body. They use the whole body and are
performed slowly, with concentration on breathing and inner stillness.
The concept of chi is at the heart of tai chi. In Chinese medicine, it's
believed that disease is due to blocks or imbalances in the flow of chi.
Chinese use acupuncture, herbs and tai chi in the belief they can help
balance the flow of chi to cure illness and maintain health.
Most Western doctors question the concept of chi, since it hasn't been
scientifically proven to exist or to aid health and healing. Nevertheless,
some physicians who treat the elderly or those with musculoskeletal
conditions such as arthritis have been impressed by how tai chi
improves pain, range of motion and physical balance.
Tai chi was formed on the idea of yin and yang theory. Yin and yang
emphasize natural balance and harmony throughout the universe, and
because human beings belong to the universe the discipline of mental
and physical balance is central to the art of tai chi.
The tai chi art was proven to be successful at developing and obtaining
internal energy through discipline (yang) and meditation (yin), always
bearing in mind that when ultimate yang is obtained it will turn into
yin, and when ultimate yin is obtained it will turn into yang, however
there will always be some yang within yin and some yin within yang.
Tai Chi and the Cosmos
Exert from the Huang Ti Nei Ching Sun Wen
(yellow emperor's guide to internal medicine)
(Ilza veith translation)
Energy changes:
“The principle of Yin and Yang is the basis of the entire universe. It is
the principle of everything in creation. It brings about the
transformation to parenthood; it is the root and source of life and
death.
“Heaven was created by an accumulation of Yang; the Earth was
created by an accumulation of Yin.
“The ways of Yin and Yang are to the left and to the right. Water and
fire are the symbols of Yin and Yang.
Yin and Yang are the source of power and the beginning of everything
in creation.
“Yang ascends to heaven; Yin descends to Earth. Hence the universe
(Heaven and Earth) represents motion and rest, controlled by the
wisdom of nature. Nature grants the power to beget and grow, to
harvest and to store, to finish and to begin anew.”
The constant interaction of the two basic elements is described in the
following paragraph:
“Everything in creation is covered by heaven and supported by the
Earth. When nothing has as yet come forth the Earth is called: ‘the
place where Yin dwells’; it is also known as the Yin within Yin. Yang
supplies that which is upright while yin acts as the ruler of yang.”
Yang stands for the sun, heaven, day, fire, heat dryness, light and
many other related subjects; Yang tends to expand, to flow upwards
and outwards. Yin stands for moon, earth, water, night, cold,
dampness and darkness; Yin tends to contract and flow downwards.
As heaven, Yang sends fertility in the form of the sun (and rain) upon
the earth; hence heaven’s relation to earth is like that of man and wifethe man being Yang and the wife being Yin.
Yang represents the positive and Yin represents the negative. It must
be always borne in mind that Yin and Yang were conceive as one
entity and that both together were ever-present. Day changed into
night, light into darkness, spring and summer into fall and then winter
followed by the spring. From these, the most striking and regular
manifestations, it was deduced that all happenings in nature as well as
in human life were conditioned by constantly changing relationship of
the two cosmic regulators known as Yin and Yang. But the general
application of this ever-present duality also led to the realisation that
neither of the components ever existed in an absolute state and the
concept arose that within Yang was always contained some Yin and
within Yin was contained some Yang.
Tai chi and health
R
eports are always saying why is tai chi so good and healthy for
the practitioner but never really explains why, they just say
that its because of the flow of chi or balance of yin yang flow
or meridian blockage or its worked for the Chinese for thousands of
years etc. I am going to briefly explore some of the psychological and
physiological reasons why from a western perspective:
Joints: The joints such as the knee, shoulder, back, neck, hip even the
finger joints (where bone moves on bone) that are under the skin are
surrounded by a capsule called the synovium.
Inside the joints synovium capsule, two bone ends are lubricated by a
fluid which is very slippery, the fluid (known as synovial fluid)
lubricates the joints and ligaments helping the joints to move against
each other smoothly.
Synovial fluid is naturally produced by the synovium membrane that
surround the joints, and when a joint becomes damaged synovial fluid
can either leak or not be produce in the correct amount leaving the
joint not as well lubricated as it should be, this can cause
inflammation and joint damage.
Research has proven that slow flowing movement such as used in tai
chi and chi gong can stimulate synovial fluid production thus
improving joint mobility by making the joint really slippery allow the
bone to move against each other smoothly.
The joints also have nerves called relaxation receptors in and around
them which become active when you move slowly, sending a message
to the body and mind to relax more.
Ligaments, tendons and synovial membranes all hold the joints in
place, doing tai chi and chi gong helps to strengthen and co-ordinate
the joints through their continuous slow flowing movements.
Brain: Tai chi and chi gong have an effect on both the left and right
side of the brain because of the type of movement the forms have, the
left movements stimulate the right side of the brain and the right
movements stimulate the left side of the brain, and because you using
the left and right sides of the body simultaneously whilst having to
focus on the next move the brain cells also get a good mental workout.
Tai chi and chi gong exercise can stimulate the production and release
of feel good chemicals and hormones in the brain simply by practicing
them on a regular basis which may in turn give the practitioner a
reward of a well deserved mental boost of relaxation and self
confidence.
Thinking, planning, moving and co-ordinating the body will encourage
a good supply of blood to the brain helping to nourish and oxygenate
all brain cells without over stressing or forcing the brain in anyway, if
tai chi or chi gong do produce any stress it tends to be positive stress
through self improvement and taking on a new learning challenge
which is healthy and productive.
Bones: The bones benefit from tai chi and chi gong because as the
muscles and tendons are exercised they squeeze and pull the bones
gently massaging them whilst making them work to become strong
and healthy. Tai chi and chi gong will also help with vitamin
absorption because they are load bearing exercises and help push
vitamins and minerals into the bones.
Muscles and tendons: Tai chi and chi gong help the muscle to
strengthen through their constant expansion and contraction, but unlike
most exercise it is very unlikely you will get any injury as the routines
are completed slowly and methodically.
Exercising slowly will improve muscle co-ordination because the
muscles are made up of fibres, muscle fibres have white and red fibre
twitch cells that move when the mind give a command.
The red fibres are quick twitch cells, and the white fibres are slow
twitch cells, through our lives we tend to encourage the red fibres and
neglect the white fibre development.
Tai chi and chi gong offers white muscle fibre cell exercise focus
through the slow flowing movements of the forms if practiced
regularly, this slow stretching and relaxing can bring balance to the
muscles by strengthening the white slow twitch cells, to on a par with
the red twitch cells.
Tendons that connect the muscles to the bones slowly become
elongated through relaxed stretching as you constantly practice tai chi
and chi gong and because this is done slowly and over time the
chances of getting a sprain or strain are minimal.
Blood vessels/heart: Movement through exercise will always improve
the heart and circulation because you are making your heart work
harder thus strengthening it because it is made up of muscle tissue
(white and red twitch cells too) that can improve from a regular gentle
workout.
The arteries that carry oxygenated blood consist of muscles which are
layered to make up blood vessels that also get a gentle exercise through
the tai chi and chi gong movements promoting excellent blood vessel
muscle contraction and expansion to promote arterial strength and
flexibility.
Tai chi and chi gong both promote return good venal flow because the
calf muscles are constantly being flexed and rested. The calf muscles
act like a pump to pump return venal (un-oxygenated) blood flow back
to the heart.
Co-ordination: This is improved by constantly being tested to its limit
in a safe environment. The constant testing will in-time improve normal
balance because of the training through the practice of tai chi and chi
gong.
Vitamins:Training outside will also give the added bonus of vitamin D
boost simply because when we are exposed to light from the sun it
naturally radiates vitamin D straight onto us.
Vitamin D (cholecalciferol)
Water soluble
found in: Sunlight, fish liver oils, liver, most oily fish, egg yolk,
margarine, full fat dairy products, sprouted peas and malted milk
drinks.
Beneficial effects: Absorption and balance of phosphorous and calcium
for health teeth and bones.
Non-beneficial effects: Can be toxic in large doses causing
hypercalcaemia and abnormal calcium deposits in soft tissues, kidneys,
blood vessel walls and growth retardation in children.
Vitamin D deficiency indications: Muscle weakness, bone deformities,
dental cavities, cramp. In severe cases it can cause rickets and
osteomalacia.
Training outside in an unpolluted environment will enhance vitamin
and mineral uptake, because the air we breathe naturally contains
vitamins and minerals, these vitamins and minerals are destroyed by
pollutants from cars, central heating and any exhaust fumes etc.
Tai chi and chi gong will help to regulate blood circulation, stretch the
ligaments, develop the bones and deepen breathing.
Developing balance through twitch reflex cell focus
The muscles consist of a cell structure that is layered in fibres, 2 types
of fibres are dominant during movement: Red cells or fast twitch reflex
fibres are use for speed movement and: White cells slow twitch reflex
fibres for slow movement, our brain sends a message to the muscles to
determine which twitch reflex to use when making any kind of
movement, bearing in mind that the excessive use of one type of twitch
fibre over another will bring disharmony and unequal balance within
the muscle structure at a cellular level.
The "twitch" or slow reflex cells (white cells) are the cells in the
muscles that are trained/focused on during tai chi chuan training.
The practice of karate and many other sports focus on the development
of the fast reflex "twitch" muscle cells (red cells).
Therefore no matter what sport you do, doing tai chi will bring some
type of improved balance to the coordination in the muscle structure at
a cellular level.
Improving the reactions of slow twitch white muscle cells through the
regular practice of tai chi chuan brings balance and more control over
the muscles, tendons and ligaments, developing the muscles, tendon
and ligaments in this way will in time make them more balanced and
governed by the mind to promote a more symmetrical type of martial
skills.
What slow twitch muscle cell development does is encourage a
focussed balanced timing of any punch, kick or block at any speed
with explosive results which in turn can improve fighting and
defensive skills to another level.
Tai chi needs Chi Gong
Chi gong is an integral part of tai chi, tai chi without chi gong is no
longer tai chi.
Tai chi becomes physically and visually an enjoyable dance without
using chi gong principles, and will be physically good for the
practitioner because they are exercising, but the practitioner will get so
much more from what they are doing if they were not missing out vital
elements of the tai chi forms, chi gong principles.
Applying chi gong to the tai chi forms cannot be explained in a book,
film or the internet, to fully appreciated and understand chi gong
someone who knows must show you, and you will know the difference
between the correct way (tao) and the incorrect way immediately if you
have practised tai chi or chi gong before.
Health, self defence and spiritual development should be the aims of
all tai chi practitioners otherwise tai chi is just a really good dancing
exercise.
The highest obtainment the tai chi/chi gong practitioner is the
development of the three treasures, (jing) essence (physical what we
are), (chi) life force and (shen) the vital spirit/soul that makes us what
we are.
If the tai chi practitioner or any sports person is looking to improve
strength, power, coordination, focus and general health then they have
to practice chi gong, one will not work without the other, so it must be
said that chi gong warmups and chi gong training is a prerequisite for
tai chi training and all of the physical and mental attributes it is famous
for.
Tai chi Training Techniques
Body weight: When practicing the tai chi forms the practitioner should
make sure that most of the weight (energy) is focused in the supporting
(white, yang) or leading leg, with the tai chi symbol in mind, which
means that the black yin dot represents the small amount energy is left
in the other leg (or foot).
What this means is the body weight when moving forward, backwards,
side to side is mostly focused through one leg at a time and weight is
shifted from or flows from one side of the body to the other and that
the weight is only ever central at the beginning and ending of the tai
chi set, to have weight centered is known as double weighted, this
should be avoided at all times.
Suspend the body: The whole body should feel like it is held from the
crown of the head by a piece of thread, so that the body becomes
almost like a puppet when moving, with the focus on relaxation.
The height of the body should be kept as level as possible through
most of the form movements.
When moving the feet/legs the heel lands first with the weight/energy
of the body following.
Each movement should link to the next with no stopping in-between
forms, so the complete set become one whole movement from
beginning to end.
Breathing: Once you have learned the tai chi set and can naturally
breathe throughout the forms without interruption.
Start to focus on breathing this way:
Breathe in through the nose when you extend your arms out or up and
breathe out when you bring the arm in or down.
The breath in should extend the abdomen slightly and the breath out
should flatten the abdomen, this is known as diaphragm breathing,
once you become proficient at it and you follow the breath with your
tai chi forms, the forms will be slow when you breathe slowly, and
move fast when you breathe fast, if you use this way you will be able
to control the tai chi set just by using the breath.
Aims: Developing the body using the mind will in time teach the
muscles a way of moving without too much thought, producing a
muscle memory that can be accessed very quickly through the tai chi
and chi gong forms, to help the body to function to its full potential,
and nourish the mind with a good blood supply whilst stripping away
stress to an extent that the practitioner may find inner peace.
Upper body awareness: Once you can do the tai chi forms relaxed or
even when you are learning the forms and you are able to put most of
your energy into one supporting leg, start next to become aware of the
upper body making all efforts to completely relax the upper body as
much as you can without becoming floppy (this relaxation is known as
song), when you think you have this skill and you are aware of the full
leg on each movement without too much trouble, start to become more
aware by thinking of the opposite arm, shoulder or side of the upper
body in the opposite side to the full leg becoming energized.
Yi (mind): The Chinese would say they are using or guiding the Yi
(mind) to focus chi (natural energy) into the leg and opposite side of
the body, then shifting those thoughts as their movements changed to
the other side of the body, and that they are guiding their chi energy
around their body as they move.
We all do this exercise of energy movement on a moment by moment
basis naturally; example: if you want to pick something up you tell
your hand (bio-electrical energy is used by the brain) to move to pick
the object up, physical and bio-electrical energy picks the object up,
therefore you are using Yi (mind) to control chi (natural energy) to pick
that object up.
All we are naturally doing in reality is focusing on what we are doing,
tai chi and chi gong teaches holistic focus but in a defined way that has
been developed over thousands of years into an art form that is
physical as well as a meditation in movement.
This meditation in movement still works today and if you take on
board the techniques outline you will soon discover the true beauty of
tai chi and chi gong simply by doing them through regular practice.
Learning tai chi
What is the best path for learning the 37 forms?
The quickest and easiest way to learn the 37 forms is in small pieces
or sections. Treat learning the 37 forms like putting a jigsaw puzzle
together, only this puzzle is laid out in small sections.
Learn each section independently in succession (tai chi by numbers)
only integrating the sections together one after the other once they
have been learned and fully understood.
In other words take your time and learn (fit the pieces together) slowly
to get the best result.
Techniques to help you remember the forms
Day dream learning (mind-mapping)
Find a time when your thoughts have nothing to do except be, you
could be sitting on a bus or just watching the television. Next think in
your mind of you performing the tai chi set, you could even look in
your book to see how far you are in the forms getting the sequence of
movements in your thoughts then practising the forms in your mind,
you can imagine yourself by a lake as the sun rises on a beautiful
warm summers day? You decide.
Quick to medium short movements (developing
muscle-mind memory)
Any free time that you find available can be used to practice this
technique. You will not need much room either.
Think of the sequence of forms you wish to execute and make very
short fast to medium movements of the series of moves in quick
succession. Repeat over and over again until you feel you have got the
set you are leaning correct in your mind and body.
Now practice this set of forms slowly with purpose and meaning. If
you still get the sequence and movements wrong practice again using
quick to medium, short movements until you have cracked the
slow/relaxed performance.
Nakayama sensei & Kanazawa sensei
One of Japans most notable chief instructors Masatoshi Nakayama
sensei (1913 - 1987) of the Japan Karate Association (JKA) was once
asked about Tai chi the martial art in an interview with black belt
magazine and in the book moving zen (one mans journey to the heart of
karate) said, "Tai chi is for supermen, karate is for normal men".
Nakayama sensei was a practitioner of tai chi chuan having studied it in
China, he thought the practice of the tai chi chuan forms was so good
that he made it compulsory for high ranking Japanese JKA instructors
to also study tai chi chuan along side their karate.
Nakayama sensei taught Hirokazu Kanazawa sensei tai chi chuan,
Kanazawa sensei being another notable karate exponant and instructor.
Hirokazu Kanazawa (1931–), 10th Dan, broke away from the JKA in
1978, and called his organization "Shotokan Karate-do International
Federation" (SKIF).
Kanazawa sensei had studied under Masatoshi Nakayama sensei and
Hidetaka Nishiyama sensei (1928 - 2008), both karateka were students
of Gichin Funakoshi (1868 - 1957), the founder of Shotokan and the
father of modern day karate.
SKIF introduced elements of tai chi chuan, particularly in the matter of
flow and balance, actively promoting the evolution of Shotokan karate
while maintaining the traditional core of the art.
Kanazawa sensei is considered one of the most technically brilliant
Shotokan exponents. Kanasawa sensei taught tai chi as a separate entity
to his karate students, to help them to relax more as they practiced both
kata (shadow boxing karate) and kumite (fighting and sparring karate)
thus including tai chi chuan to his shotokan karate curriculum, but
teaching tai chi chuan separately, as tai chi chuan is meant to be taught
Gichin Funokoshi sensei (1868 - 1957) writes in Karate do Nyumon;
my way of life. To attain true proficiency in the art of karate-do, the
karateka must control his mind and conquer himself.
The Zen doctrine is central to Okinawan goju-ryu karate-do. Intuitive
understanding cannot be taught, but is awakened in the karate students
mind after many years of dedicated training, discipline and meditation.
Stances
and
Hand forms
“T” stance
Small horse stance
Make a fist
Tai chi walking
Tiled open palm
Front bow stance
Eagle’s beak
Roll back stance
Stepping stance
Tai chi basic hand forms
Stances
Tiled open palm.
Hand fully open but relaxed with space
in-between each digit so that chi energy
can flow between each finger. Looking
from the front, the fingers gradient
down like the tiles on a roof.
Strike with index
and
middle
finger
knuckles
Make a fist.
Hand flat, bend at the far creases of the fingers followed by the gently
bending all of the joints of the fingers until the finger make a solid ball in
the palm. Tuck the thumb round the lower part of the fist nice and tight
holding the ball of the fist in place. When striking with the fist the
knuckles of the index and middle finger are used.
Small horse stance.
Feet shoulder width apart, knees
slightly bend, feet slightly turned out.
Note: completely relax the body from
head to toe.
Front bow stance.
Feet shoulder width apart from side to
side and about 11/2 shoulder widths
apart from front to back. Front knee
bent. Front knee must not extend past
the toes as this position could put
pressure on the knee and damage it.
“T” stance.
Stand 70% weight on either
leg, main supporting foot
flat on the ground. The other
foot stands on its ball with
the heel raised, this foot
takes about 30% of body
weight.
Roll back stance.
Bend the back knee placing about 70% of body
weight on the back leg/foot and 30% body weight
on the front foot. Both feet flat on the ground.
Eagles beak.
With the hand hanging from the wrist bring the
the fingers and thumb together to gently touch.
form can be used as a striking form with the tips of
form with the back of the hand or use the hole in the
stick or pole.
tips of
Eagle’s beak
the fingers, a blocking
centre to catch and hold a
Stepping stance (Tai chi walking).
Standing in a front bow stance roll back into a
roll-back stance, relax the front foot completely
and allow the front toes to swing out to the side. Roll
your weight forwards moving your weight onto the
out-turned foot. Bring the back foot up next to the main
weight baring foot moving into a “T” stance. Keep the
empty foot moving forwards and out landing the heel
gently on the floor to move into a front bow stance.
Note: practice/learn Tai chi walking moving from left side to right side feeling
energy move from back to front before learning/practicing the Beijing 24 forms.
Standing Meditaion
Zhan Zhuang (nei gong)
Standing still is a standing meditation that is practised by millions of
people every day in China and across the world.
Standing still principles are easy to follow but are difficult to do.
Standing still should be practiced in a natural setting for full health
benefits, but if you have not got access to a forest or seascape then do
what the Chinese do and practice Zhan Zhuang anywhere at anytime
How to do standing still meditation:
The basics for standing meditation has been fully explained in tai chi
forms preparation across the page. Below are 3 more standing
meditation that become more difficult as you change the hand
positions.
Application:
Practice and learn each posture one by one starting with the hands by
the side position as explained on the next page.
Time it takes:
Stand still for 2 minutes at first in your chosen posture completely
relaxing, building up to 10 minutes then half an hour onto an hour.
Standing still meditation can take months, even years to get right.
3 circle standing still:
Put the arms out in front
of the body at chest level,
as if holding a large
balloon, deeply relax
breathing gently.
Arms out to the sides
standing still:
Put the arms out to the
sides of the body at chest
or waist level, hands
relaxed, but well away
from the body
Hands up, palms out
standing still:
following slow breathing
patterns and relaxing the
body from head to toe
completely
1.Tai chi forms preparation
B
egin facing north in preparation, standing still for a while
in a small horse stance. Gently breathe in through your
nose with your tongue resting behind the top teeth,
allowing the diaphragm to lower, tummy to expand, abdominal
muscles relaxed. Breathe out through your mouth with a relaxed
tongue, gently flattening the tummy whilst slowly softening all
your muscles and tendons from head to toe, only leaving enough
muscle tone to keep you standing in position.
Prepare your
mind
Let your
thoughts only
focus on slowly
relaxing your
body from head
to toe, simply let
go completely
leaving only
enough muscle
tone to keep you
standing. This
will help you to
release any
stagnant energy
in your body that
may be clogging
up your mind.
Prepare your
body
Practice chi gong
to warm up you
body in
preparation for
the forms. Eat a
good diet and do
not eat 1 hour
before you
practice tai chi or
chi gong. Stay
away from
processed sugary
foods and drink
so that you can
obtain physical
and mental
balance.
Stand in a small horse stance.
Feet shoulder width apart, knees slightly bent.
Arms slightly away from the body, back straight,
the coccyx tucked in and the head suspended as
if held up from the crown by a single hair
2.Raise water - 3.Ward off
6.Assisted ward off (chi) - 7.Push (an)
Grasp birds tail
(peng, lu, chi, an)
Stand in a preparation stance, lift the hands up to raise water
then return to the preparation stance. Step forward with the
left leg, raising the left arm up and ward off (peng)
Roll forwards press hand together to assisted ward off
(chi), roll back bring the hands to the side, roll forward
into double push (an)
4.Ward off - 5.Pull down (lu)
Fishes in 8
Turn to the right upper ward off (peng), pull
down (lu)
Turn, rotate to the right (from east to west) to
complete fishes in 8
8.Single whip
10.Lean forward
Front view
Follow from fishes in 8 to the left into
single whip form standing in a front
bow stance
Drop the right hand, lean forward and
strike with the shoulder, slightly
rotating to the left
9.Lift the hands
11.Stork spreads its wings
Turn to the right and lift the hands
Rotate fully to the left, raising the right hand
and lowering the left hand
Rotate the arms into brush knee twist step
13.Play the pipa
Lower and circle the right hand in front of the body - keep circling
using the left hand too until you are in a position to move into
brush knee twist step, stepping the left leg into a front bow stance
12.Brush knee twist step
Lift the back leg and donkey kick, roll weight back onto
the back leg whilst lifting the toes of the front foot up,
heel still in contact with the ground, raise the hand like
play a guitar (pipa)
Brush knee twist step
Shift the weight and complete brush knee
twist step right side
Shift the weight and complete brush knee
twist step right side
14.Step forward, deflect down
Punch
Step through bringing the right back-fist round and down
to intercept and oncoming attack
Parry
Stepping through from the parry form shifting the weight
set into a front bow stance and punch with the right hand
Step through shifting the weight and parry with the left
hand
16.Cross hands (apparent close up)
15.Withdraw & push
Step through shifting the weight to the side and bring the
feet parallel, raising the hands up round the down cross
the hands in front of the body
17.Embrace tiger return to mountain
Shift the palm to under the elbow the advance the hand
along the arm until both hands are extended, roll back
bringing the hand in, roll forward and double push
Step through shifting and turning the weight to a right
side oblique angle brush knee twist step, upper peng in a
front bow stance
Fishes in 8 & Single whip obliquely
Embrace tiger return to mountain
Roll back and pull down (lu) form
Step through shifting the weight, turning to the opposite
angle, fishes in 8 into single whip
18.Punch under elbow
Embrace tiger return to mountain
Shift the weight and complete assisted ward off (chi)
Keep moving round to the left until you face west, whilst
move hook the right open round and up, right hand
making fist to punch under the elbow
Step & repulse the monkey
19.Step & repulse the monkey
Lift the front leg up and step back into a back stance,
extending forward the arm over the forward leg, palm
centred to the body, other hand palm up by the waist
Lift the front leg up and step back into a back stance,
extending forward the arm over the forward leg, palm
centred to the body, other hand palm up by the waist
21.Diagonal flying
20.Step & repulse the monkey
Lift the front leg up and step back into a back stance,
extending forward the arm over the forward leg, palm
centred to the body, other hand palm up by the waist
Step the right leg through shifting the weight lifting the
right hand up and putting the left hand down
Wave hands in clouds
22.Wave hand in clouds, right
Start to rotate the hands in circles in front of the body
making hold the ball form on the left and right as you
step into a small horse stance and out to a large horse
stance
Keep rotating the hands in circles in front of the body as
you step into a small horse stance and out to a large
horse stance
Single whip
23.Wave hand in clouds, left
Step through into single whip
Keep rotating the hands in circles in front of the body as
you step into a small horse stance and out to a large
horse stance
27.Separate right foot
24.Squatting single whip
Step the back leg a few paces behind and lower the body
hooking the left hand down past the knee before stepping
up to golden rooster stands on one leg
Step through to the left crossing hands, twist slightly to
the right and kick with the toes on this angle
28.Separate left foot
25/26.Golden cock stands on one leg
Step up and bring the same arm as leg up finger tips up and elbow
over the knee, shift the weight again to step up the opposite leg
bringing the same arm up finger tips up and elbow over the knee
Step through to the right crossing hands, twist slightly to
the left and kick with the toes on this angle
Brush knee twist step
29.Turn & strike with the heel
With the leg still raised spin the body round to face the
opposite direction (east), lift the knee of the raised foot
and kick with the heel
Step through shifting the weight and complete brush
knee twist step left side
31.Step forward & strike with fist
30.Brush knee twist step
Step down from the kick and complete stepping down
brush knee twist step
Step through, as you step through use the left hand to
press down, when you step completely the make a low
abdominal punch leaning slightly forwards
Fishes in eight
Grasp birds tail
Step though and complete grasp birds tail, ward off
(peng), pull down (lu), assisted push (chi) and double
push (an)
Shifting the weight around to the left until facing the
opposite direction
Single whip
Grasp birds tail
Step up to single whip form
Ward off
32.Fair lady works at shuttles, right
Turn to the back foot and complete fair lady works
shuttle on an oblique angle, again turn round following
the back foot and complete form on the opposite oblique
angle.
Turn to the left side and ward off (peng),
facing north
Ward off (peng) - Pull down (lu)
33.Fair lady works at shuttles, left
Step across to the opposite angle and complete fair lady
works shuttles, again turn round following the back foot
and complete form on the opposite oblique angle.
Shifting the weight forwards, ward off (peng) to the east
completing grasp the birds tail
Fishes in 8 - Single whip
Pull down(lu) - Assisted ward off (chi)
Hands extended, Roll your weight back and bring the
hands to follow the body weight, as if pulling something
down. Circle the hands slightly behind, Shift the weight
forwards to assisted ward off (chi)
Shifting the weight round from east to west, turn into
a front bow stance making single whip form
Squatting single whip
Push (an)
Shifting body weight back, extend the hand forwards
then allow the hands to roll back following the body, roll
forwards and extend the hands into a pushing motion
Step back and lower the body, squat back and circle the
left hand past the knee
36.Turn the body & sweep the lotus
34.Step up to seven stars
Step the right foot through into an empty stance whilst
making an x shape with the arms in front of the face
Swing the hands in a full circle with the body following,
starting facing west and ending facing west
36.Turn the body & sweep the lotus
35.Step back & ride the tiger
Step back with the right foot shifting the empty stance to
the opposite position whilst raising the right arm above
the head and lowering the left hand down
Swing the left leg up and around, slap the leg with the
hands as the body weight shifts, step down into a front
bow stance
Parry & Punch
37.Bend the bow & shoot the tiger
Punch with the left hand and cover the head with the
right arm
Step through shifting the weight and complete parry and
punch forms
Withdraw & push
Deflect down
Shift the weight into a T stance, cover with the right and
make fist with the left hand, stepping forwards into a
front bow stance, roll the hands and deflect down
Roll back bringing the arms back, shifting the weight
back, roll forwards extending the into a push, shifting the
weight into a front bow stance
Cross hands
Push Hands
Move the weight to the right to face north, circle the
hands up in front of the body then out to the sides to
finish relaxed by the sides facing north
Close
Push hands
Push hands
The art of pushing hands helps to develop a gentle and relaxed
pushing movement of the body coupled with a focused mind,
coordinated breathing patterns and partner participation which
encourages a progressive conditioned reflex to use as a tool
during combat. Pushing hands also teaches listening skills and
meditation in the moment.
The type of listening skills explained are learnt and practised
mostly through the sense of touch and slow gentle movement
which helps develop a willingness and understanding to focus
on the self and the intentions of your pushing hands partner.
Pushing hands exercises aims are to encourage or establish a
desire to put aside personal needs in the moment and listen to
the ideas and opinions of the self or the person putting their
views across through their actions, in this case pushing hands.
For these reasons pushing hands is the perfect exercise
method if used for solo practice, as a meditation or for gentle
partner training, developing combat skills and a spirit of team
work.
Pushing hands is a simplistic way to exercise the whole body
that does not involve any excessive movement or special space
to practice in. Pushing hands is also a good way to bond with
people when it involves two person practice.
The push hands single practice can be used as a personal
meditation routine whilst the paired push hands can be used to
become sensitive to someone else’s personal energy creating a
mutual meditation, this can be useful if you have a combat/push
hands partner to learned to understand working with energy.
Three basic push hands movements
The basic three push hands movements
are:
1. Circles to the front.
2. Circles to the side.
3. Figure of eight.
Single push hands exercise
Circles to the front
Rules to pushing hands:
1. Yield to your partner
u
2. Be sensitive to what your partner is doing
3. Stick to your partner like glue, be his shadow
4. Search for the empty space and attack at this time
The tai chi forms are the shadow boxing of push hands.
Breath, pushing hands, dantian and pelvic floor
When pushing hands as you push, extend forwards or upwards, breathe out
(giving) thoughts on the dantian, pelvic floor lifted. When moving backwards,
breathe in (receiving) through the nose, mouth gently closed, tongue behind
the teeth, mind on the dantian gradually relaxing the pelvic floor.
Partner push
hands in bow
stances
o
1. Stand relaxed with feet shoulder width apart.
2. Step forward into a bow stance and lift one hand
up to chest level in line with the centre of the chest.
3. Rotate from the waist slowly making large
circles with the raised hand to the left or to the
right forwards and back level across the front of the
body a minimum of 12 times one way then 12 times
in the opposite direction. Change stance and hand,
complete exercise 12 times both ways on this side.
Bow stance
Stand with feet shoulder width apart, step straight out to the front
about 1½ shoulder width distance landing the heel first, bend the front
knee to just over the foot, front foot flat, facing forwards, back leg
almost straight, back foot turning round to the front.
Circles to the side
1. Stand feet shoulder width apart.
2. Step out to the front into a bow stance and lift the opposite
hand up as the leg that is out to the front, to about chest level in
line with the centre of the chest.
3. Rotate from the waist and circle the hand up and back at the
side like a large wheel slowly turning (backwards 12 times then
forwards 12 times), minimum of 12 times both ways to the side.
Changing stance and hand complete 12 circles to the side (both
ways) on this side.
Circles in figure of eight
1. Stand feet shoulder width apart.
2. Step out to the front into a bow stance and lift the opposite
hand up as the leg that is out to the front, to about chest level in
line with the centre of the chest.
3. Roll back or forwards from the waist moving the hand in a
figure of 8 shape at the side, minimum of 12 times one side.
Change stance and hand 12 times this side.
Partner push hands exercise
To apply partner pushing hands follow the same
principles as single push hands but opposite a
training partner, with hands gently touching at
chest level coordinate movement and breathing
with your partner in a gently controlled, calm,
relaxed way.
How does partner pushing hands
translate into partner energy sensitivity?
Partner
push
hands in
bow
stances
Stand in a bow stance facing your partner, hands touching,
focus the mind into the contact area of the hands and note how
this feels. Slowly move the touching hands and bodies together
forwards and back (or side to side) circling the hands, relax and
feel your energies pour into the direction you both move, breathe
together with the movement. The rhythmic moving back and
forth should allow you to sense through touch, developing inner
chi sensitivity to feel the simple energies that surround us.
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