Qi Gong & Tai Chi Resources
Principles of Tai Chi Practice
Silk Reeling Qigong - as demonstrated by Master Zhang Xue-Xin
THE 10 IMPORTANT POINTS OF TAI CHI CHUAN
(BY YANG CHENGFU)
The energy at the top of the head should be light and sensitive
Sink the chest and raise the back
Relax the waist
Distinguish full and empty
Sink the shoulders and drop the elbows
Use the mind and not strength
Unity of the upper and lower body
Unity of internal and external
Continuity without interruption
Seek stillness in movement
“You must remember the ultimate purpose of Tai Chi is to maintain a healthy body and a youthful mind.”
Pathways of Chi Flow
The three Treasures
Qi (Chi) - Vital Life Force Energy
Jing - Life Essence (the Wellspring of Qi)
Shen - The Spirit and Awareness (Higher Consciousness)
The Micro-Cosmic & Macro-Cosmic Orbits
Micro-Cosmic Orbit - Pathway for Qi flow within the body. It begins at the Bubbling Well Point, rises up the front of the legs to the Hui Yin, travels up the back of the spine, past the Ming Men, and Jade Pillow, circles around the top of the head to the Yin Tang and then descends to the Dan Tian and returns to the Hui Yin before descending down the back of the legs and through the heels to return into the ground.
Macro-Cosmic Orbit - The pathway connecting Heaven, Human and Earth; it travels up and down the center line of the body; the Bai Hui and Hui Yin are the gateways.
Baduanjin; the 8 Brocades Qigong
“Study Wide & Deep * Investigate, Ask * Ponder Carefully
Clearly Discriminate * Work Perserveringly.”
Recommended Reading about Tai Chi, Qigong & Meditation
Landmarks in the Energy Body
Dan Tian - Generally referring to the middle Dantian located 2-3 inches below and 1.5 inches behind the navel (2nd chakra)
Ming Men - Located on the spine directly behind the navel
Wuji Point - Energetic Center Point of the human body (midway between the Ming Men and the navel)
Bai Hui - Crown of the head (crown chakra)
Yin Tang - Upper Dantian - located between and above the eyes (also called the 3rd eye or 6th chakra)
Jade Pillow - Base of the skull or occiput; an important point in the microcosmic orbit where chi sometimes gets stuck
Hui Yin - Lower Dantian - located between the genitals and anus (the perineum) - during practice we gently contract and release the Hui Yin with each breath to absorb and assimilate chi.
Yong Quan - Also called the Bubbling Well Point - located in the middle of the bottom of the foot
Lao Gong - Located in the center of our palms
“If the Bubbling Well (Yong Quan) has no root; the waist has no master.
Then you can try hard to learn and you will still not succeed.”
The 13 Essential Postures of Taijiquan
Chen Xiaowang demonstrates and explains the 8 Essential Energies of Taijiquan
The 8 essential energies of tai Chi CHuan
Peng (Ward Off) - Upwards and to the outside movement
Lu (Roll Back) - Peng is towards the inside
An (Push) - Peng is downward, adhering, and sticking
Ji (Press) - Both hands with Peng combined inside
Tsai (Pluck) - Both hands with Peng divided and toward the back
Lieh (Split) - Peng suddently shoots out
Chou (Elbow Strike) - The hand is forced out of the cirlce and is aided by the elbow striking
Kao (Shoulder Strike) - The elbow is forced out of the circle and is aided by the shoulder striking
The 5 Steps
Enter Forward - breaking step, punching step, chasing step, connecting branch step
Retreat Backward - backward breaking step
Looking Left - rolling step, turn the body over step, wirthdrawing step, collecting step, slanting step, curved step
Looking Right - rolling step, turn the body over step, wirthdrawing step, collecting step, slanting step, curved step
Central Equilibrium - rising step, horse riding step, fishing step, fairy step, falling flower step, divided body step
“The Chi is like a wheel, the waist is like an axle.”
Chang San-Feng - The Founder of Tai Chi Chuan
Statue of Chang San-Feng - the founder of Taijiquan
Tai Chi Chuan Treatise BY CHANG SAN-FENG
Once in motion, every part of the body is light and agile and must be threaded together.
Chi should be full and stimulated, Shen (Spirit) should be retained internally.
No part should be defective, no part should be deficient or excessive, no part should be disconnected.
The root is at the feet. (Jing is) generated from the legs, controlled by the waist and expressed by the fingers. From the feet to the waist must be integrated and one unified Chi. When moving forward or backward, you can then catch the opportunity, and gain the superior position.
If you fail to catch the opportunity and gain the superior position, your mind is scattered and your body disordered. To solve this porblem, you must look to the waist and the legs.
Up and down, forward and back, left and right, it's all the same. All of this is done with the Yi (mind), not externally.
If there is a top, there is a bottom; if there is a front, there is a back; if there is a left, there is a right.
If Yi (mind) wants to go upward, this implies considering downward. (This means) if (you) want to lift and defeat and opponent, you must first consider his root. When the opponents root is broken, he will inevitably be defeated quickly and certainly.
Substantial and insubstantial must be clearly distinguisged. Every part (of the body) has a substantial and an insubstantial aspect. The entire body and all the joints should be threaded together without the slightest break.
Feng Zhiqiang demonstrating the Chen Style Hun Yaun Taiji 48 Step Form in 1988
“When you Inhale, let the Chi accumulate in the Dan Tien and Spine, and Raise Up the Spirit of Vitality.
When you Exhale, Move the Chi from the Spine, to the Shoulders and Out to the Hands.
When you Exhale, the Chi is also Fully Sunk to the Tailbone.
”
Tai Chi Boxing's Chart for Evaluating Progress
From the tai chi boxing book "kung Hsin Chieh"
Yang Chengfu
If during moving energy the idea of the spirit of vitality is expressed it constitutes 12% of the skill.
If the Chi can move the whole body and be smooth and easy, it is 10% of the skill.
If the top energy is empty and suspended without leaning and the movements are light, it is 5% of the skill.
If the Chi has dexterity and liveliness, and the hands and feet are divided into empty and solid while they follow the changes, it is 12% of the skill.
If the body is upright and the circle and square move, it is 10% of the skill
If during striking energy you are relaxed and sinking and have empty and solid divided, it is 6% of the skill.
If during moving energy the 9 joints are expanded and comfortable and strung together, it is 10% of the skill.
If during moving energy the idea of inside hard and outside soft is expressed and there is flexibility without rigidity, it is 4% of the skill.
If during moving energy the form has the idea of the cat catching the mouse and the hawk seizing the rabbit, it is 3% of the skill.
If during moving energy the movement boils, and when quiet is then gathered inside, it is 5% of the skill.
If collecting and striking are proper and express the appropriate posture, it is 4% of the skill.
If every forward and backward movement has folding and the energy is connected, and enter and retreat are in every case revolving, it is 4% of the skill.
If the striking energy is from the spine and the steps follow the turning of the body, it is 3% of the skill.
If the forward stride is like a cat catching a mouse and every movement draws silk outward and inward and revolves, it is 12% of the skill.
A short excerpt of Cheng Man Ching explaining leading the Chi to the Bai Hui
“Although the variations are infinite, the principles remain the same.”