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From the book "Yang Style Taijiquan" by Yang Zhen Duo Morning Glory Publishers, Beijing, 1988
There are many schools of Chinese wushu (martial arts), all with
technical skills based on philosophy. Since ancient times, many
people have devoted their lifetime and energy to probing the nature
and essence of wush and mastering the maximum skills, but few
have succeeded. However, a learner can improve his skill if he
keeps on practising and someday he will become an expert. As the
saying goes: Drops falling, if they fall constantly, will bore
through a stone.
Taijiquan is a part of the rich cultural heritage of China. It
is an art in whose slow and gentle movements are embodied vigor
and force. As a Chinese saying aptly puts it, "Inside the cotton
is hidden a needle". Its technical, physiological and mechanical
qualities all have a philosophical basis. For learners, the guidance
of a good teacher and discussions of the skills and techniques
with friends are necessary, but the most important thing is persistent
and untiring practice. Indeed, there is nothing like practice,
and learners of taijiquan, men and women, young and old, will
get the best possible results if they keep at it all the year
round.
In recent years, the number of people studying taijiquan in various
parts of China has been increasing. This is an indication of the
bright prospects of wushu. Many learners are conscientious and
persistent in training, which will enable them to attain a high
level of achievement.
It should be pointed out that two wrong tendencies should be guarded against. The first is that some some people who are young and talented acquired a quicker understanding than most other people and so become complacent and stop half way. These people can never achieve great success. The second wrong tendency is that some learners are too anxious to achieve quick success and get instant benefits. They want to learn everything in a short time, from shadow boxing to wielding the sword, broadsword, spear and other weapons. They know a smattering of each, but do not grasp the essence and their movements and postures are full of flaws to the expert eye. It is difficult to correct their movements, for a thorough "overhaul" is needed and , as often as not, they might change in the morning and return to the old habits in the evening. Hence the saying in Chinese boxing circles: "Learning taijiquan is easy but to correct a wrong style is difficult". In other words, more haste less speed. And if these people pass on their mistakes to others, they will be doing a great harm.
In learning taijiquan, one should first of all start from the quan jia or frame of boxing; he should practise according to the routines and follow the master's every movement carefully, and keep each action in mind. Meanwhile, he should pay attention to the nei, wai, shang and xia. (the internal, the external, the above and the below)
Nei means using the mind rather than force.
Wai means the relaxation of the limbs, shoulders and elbows, making the movements from the foot to the leg to the waist gentle and continuous.
Shang means straightening the head.
Xia means sinkingthe breath to the lower belly.
For a beginner, the most important thing is to remember these
points, grasp their essence and practise each basic movement correctly
over and over again, never seeking quick success and instant benefit.
It is advisiable to make slow and steady progress , for this will
pay in the long run. In practising taijiquan, it is necessary
to keep all the joints in the body relaxed, so that the movements
will be natural and unrestrained. Do not hold your breath (that
may lead to puff and blow), and do not use stiff strength in moving
the arms, legs and waist and body, but try to make your movements
gentle and continuous. These two points are well-known among the
wushu experts, but many trainees have difficulty putting them
into practice.
The learners should bear in mind the following points:
(1) Keep your head erect and do not incline it forward or backward.
As a saying goes, "It's like there is something on your head,
and you should take care not to let it fall." But you should not
hold your head in a stiff manner, and though your eyes look straight
ahead, they should follow the movements of the limbs and body.
Although your eyes look into vacancy, they are an important component
of the movements of the body as a whole. Your mouth should remain
half open and half closed, with the nose breathing in and the
mouth breathing out naturally. If saliva is produced in the mouth
swallow it.
(2) Hold the torso straight and the backbone and free end of the
sacrum vertical. When moving, always keep the chest slightly inward
and back upright. The beginners should keep these key points in
mind, otherwise their movements will become a mere formality or
dull looking, and they will not be able to make much progress
in spite of long years of practice.
(3) Relax the joints of both arms, letting the shoulders droop
and the elbows curve naturally; the palms should be slightly extended
and the fingers slightly bent. Move the arms by consciousness
and send qi (breath or vital energy) to the fingers. Remember
these key points and success will be yours.
(4) Take note of the difference in stance between the two legs
which move as gently as these of a cat. When one foot is planted
firmly on the ground, the other is in an empty stance. When you
shift the weight on to the left leg, then the left foot is firmly
on the ground, while the right foot is in an empty stance, and
vice versa. Though the foot is in an empty stance it is always
ready to move. When the foot is firmly on the ground, it does
not mean you should exert too much force with that leg, for if
you do so, your body will incline forward and you will lose your
balance.
(5) The action of the feet is divided into kicking upward and
kicking downward. When you kick upward, pay attention to your
toes, and when you kick downward, pay attention to the sole; consciousness
of the action will be followed by vital energy, and vital energy
will be followed by strength. When you do all this, you should
relax the joints and avoid stiffness.
In practicing taijiquan, one should first master and practice
the "frame" as above mentioned (bare-handed forms), such as taijiquan
shadow boxing and chang chuan (long shadow boxing); then one can proceed to single-hand pushing,
one-site pushing, pushing with feet moving and free-hand fighting,
and after a period one can take exercises with weapons such as Taiji sword, Tai ji scimitar and Taiji spear.
Learners should practice regularly every morning or before going
to bed. It is preferable to practice seven or eight times during
the daytime; if one is hard pressed for time, then practice at
least once in the morning and once in the evening. Do not practice
immediately after meals or after drinking. The best place is in
the gardens or parks where the air is fresh and the environment
conducive to health. Do not practice on windy days or in a filthy
place. for when you do the exercise, you might breathe in too
much dust or dirt which is harmful to your lungs. It is advisable
to put on sportswear and comfortable cloth or rubber shoes. When
you sweat, don't take off your clothes or wipe with cold towels,
lest you should catch cold and fall ill.
Recorded by Chen Wei-ming
From the book "Yang Style Taijiquan" by Yang Zhen Duo Morning
Glory Publishers, Beijing, 1988
1) Straightening the Head
Stand straight and hold the head and neck naturally erect, with
the mind concentrated on the top. Do not strain or be tense; otherwise,
the blood and vital energy cannot circulate smoothly.
(2) Correct Position of Chest and Back
keep chest slightly inward, which will enable you to sink your
breath to the dan tian (lower belly). Do not protrude your chest,
otherwise you will feel uneasy in breathing and somewhat "top
heavy". Great force can be launched from the spine only when you
keep the vital energy in your lower belly.
(3) Relaxation of Waist
For the human body, the waist is the dominant part. When you relax
the waist, your two feet will be strong enough to form a firm
base. All the movements depend on the action of the waist, as
the saying goes: "Vital force comes from the waist." Inaccurate
movements in taijiquan stem from the erroneous actions of the
waist.
(4) Solid and Empty Stance
It is of primary importance in taijiquan to distinguish between
"Xu"(Empty) and "Shi" (Solid). If you shift the weight of the
body on to the right leg, then the right leg is solidly planted
on the ground and the left leg is in an empty stance. When your
weight is on the left leg, then the left leg is firmly planted
on the ground and the right leg is in an empty stance. Only in
this way can you turn and move your body adroitly and without
effort, otherwise you will be slow and clumsy in your movements
and not able to remain stable and firm on your feet.
(5) Sinking of Shoulders and Elbows
Keep your shoulder in natural, relaxed position. If you lift your
shoulders, the qi will rise with them, and the whole body will
be without strength. You should also keep the elbows down, otherwise
you will not be able to keep your shoulders relaxed and move your
body with ease.
(6) Using the Mind Instead Of Force
Among people who practice taijiquan it is quite common to hear
this comment: "That is entirely using the mind, not force." In
practicing taijiquan, the whole body is relaxed, and there is
not an iota of stiff or clumsy strength in the veins or joints
to hinder the movement of the body. People may ask: How can one
increase his strength without exercising force? According to traditional
Chinese medicine, there is in the human body a system of pathways
called jingluo (or meridian) which link the viscera with different
parts of the body, making the human body an integrated whole.
If the jingluo is not impeded, then the vital energy will circulate
in the body unobstructed. But if the jingluo is filled with stiff
strength, the vital energy will not be able to circulate and consequently
the body cannot move with ease. One should therefore use the mind
instead of force, so that vital energy will follow in the wake
of the mind or consciousness and circulate all over the body.
Through persistent practice one will be able to have genuine internal
force. This is what Taijiquan experts call "Lithe in appearance,
but powerful in essence."
A master of Taijiquan has arms which are as strong as steel rods
wrapped in cotton, with immense power concealed therein. Boxers
of the "Outer School" ( a branch of wushu with emphasis on attack,
as opposed to the "Inner School" which places the emphasis on
defense) look powerful when they exert force, but when they cease
to do so, the power no longer exists. So it is merely a kind of
superficial force.
(7) Coordination of Upper and Lower Parts
According to the theory of taijiquan the root is in the feet,
the force is launched through the legs: controlled by the waist,
and expressed by the fingers; the feet, the legs and the waist
form a harmonious whole. When the hands, the waist and the legs
move, the eyes should follow their movements.This is what is meant
by coordination of the upper and lower parts. If any one part
should cease to move, then the movements will be disconnected
and fall into disarray.
(8) Harmony Between the Internal and External Parts
In practicing taijiquan, the focus is on the mind and consciousness.
Hence the saying: "The mind is the commander, and the body is
subservient to it." With the tranquility of the mind, the movements
will be gentle and graceful. As far as the "frame" is concerned,
there are only the Xu (empty), shi (solid), kai (open) and he
(close). Kai not only means opening the four limbs but the mind
as well, and he means closing the mind along with the four limbs.
Perfection is achieved when one unifies the two and harmonizes
the internal and external parts into a complete whole.
(9) Importance of Continuity
In the case of the "Outer School" (which emphasizes attack) of
boxing, the strength one exerts is stiff and the movements are
not continuous,but are sometimes made off and on, which leave
openings the opponent may take advantage of. In taijiquan, one
focuses the attention on the mind instead of force, and the movements
from beginning to end are continuous and in an endless circle,
just "like a river which flows on and on without end" or "like
reeling the silk thread off cocoons."
(10) Tranquility in Movement
In the case of the "Outer School" of boxing, the emphasis is on
leaping, bouncing, punching and the exertion of force, and so
one often gasps for breath after practicing. But in taijiquan,
the movement is blended with tranquility, and while performing
the movements, one maintains tranquility of mind. In practicing
the "frame," the slower the movement, the better the results.
This is because when the movements are slow, one can take deep
breath and sink it to the dan tian. It has a soothing effect on
the body and mind.
Learners of taijiquan will get a better understanding of all this
through careful study and persistent practice.