"The lightness of your step relates directly to the lightness of your energy, emotions and thoughts and vice versa, though lightness does not mean airiness. Every footstep must make intelligent contact with the ground. The soles of your feet are important receptors which collect information from the ground." - Barefoot Doctor
Frequently Asked Questions About Tai Chi Chuan
1. How should one begin the practice of Tai Chi Chuan?
First, choose a style and solo form that you are very enthusiastic to learn. Enthusiasts of martial arts usually choose Chen style, while the great many who are interested in improving their health choose the Yang style. Whichever is the case the aspirant finds himself learning the basic solo form of his chosen style.
Second, seek a well-trained Tai Chi Chuan instructor, not necessarily a “famous” instructor, who is knowledgeable about the style of your choice, and more importantly, who can guide you in knowing and living principles and philosophy upon which the Tai Chi forms are based.
Third, learn all the forms of your chosen style, beginning with one form at a time. Learn how the hands and feet move in each series of postures, and how they coordinate with the body’s weight and the twisting of the torso.
Fourth, after you have learned all the forms, begin to refine them. Work on making the postures smooth, rounded, well balanced. Then, coordinate them with the three human treasures: mind, power and spirit.
After you have completed the fourth level, you are considered as having achieved the beginning stages of Tai Chi Chuan training.
2. Is Tai Chi only for old people?
Originally, Tai Chi was famous as a martial art, and was not for old, sick or weak people. However, as a result of its characteristics (i.e., slow, relaxed, involving concentration, balance and lightness), Tai Chi became known for its value as a preventive therapy.
For that, many older people practice it in the early morning in the parks, as is commonly seen in China. This gives people the impression that Tai Chi is only for old people.
However, as a result of its flexibility in practice, Tai Chi can be of benefit for the old, sick and weak, as well as for the young, healthy and strong.
The martial art value of Tai Chi Chuan requires that one has strong legs, good body condition, and unity of mind, energy and spirit. To achieve these requirements, one must engage in the regular training of Tai Chi Chuan.
3. What should the beginning student focus on?
Following is a list of the basic essentials that one must pay attention to at all times, especially when first learning the Solo form.
Correct posture: The head, neck and entire spine should be erect yet relaxed. The shoulders, chest, elbows, hips, and back heel should all be kept down. Observing this essential gives stability, tranquillity, and greater circulation of blood and chi.
Circularity: Tai Chi movements are on the whole circular or elliptical, never linear, except in the commencing and closing forms where the arms are lifted and brought down, respectively. This facilitates continuity of motion in the performance of the forms. The central nervous system is stimulated. The body is also more freely filled with blood and internal energy.
Lightness: One must be light in every movement, especially in the stepping of the feet, shifting of the body’s weight, and pushing of the hands forward.
One must imitate the quiet and fitnesse-clad walking of a cat. This allows the entire body to move in a natural way, rounded and relaxed, and in an easy fashion as it moves from emptiness to fullness, and vice-versa.
Slowness: One must be slow in all movements in order to have control, concentration, and better learning feedback.
By being slow, one easily senses where he is tensing inappropriate muscle groups when kicking or punching. He is also benefited with relaxed sensitivity.
Evenness: One must be sure to execute all movements consistently at the same pace. Knees should be kept bent at the same height at all times.
Balance: Strive to maintain balance, especially with the shifting in stances and weight distribution. Maintaining a good balance contributes to an A-1 performance characterized by slow, even, light and relaxed gentle movements.
4. Why is it difficult at first to remember the Solo Form?
Don’t despair if you are having trouble remembering the sequence of the forms. This happens to everyone at many times, especially during initial sessions.
It is difficult at first to remember the Solo Form because of the low level of kinesthetic intelligence in the student. Brain cells for Tai Chi are yet to be developed. Such experience is no different from learning any other skill or academic lesson.
The best method of remembering the postures is frequent practice. Learn one posture at a time. Break down the movement into how the hands and feet move, and how the body’s weight controls balance before moving on to another posture. In this way, you will truly understand every posture, and will then not forget them as a whole.
5. Why do the legs mildly hurt at the beginning?
When one practices Tai Chi, the knees are always bent, the movements are executed slowly, and often, the body’s weight is supported by one leg at a time. These requirements put greater stress on the legs, thus making them painful for a while to a certain degree.
However, after one has practiced the art for a period of time, leg strength will build and one will not have this problem again as the legs become stronger, and thus better able to support the body’s weight. Stronger legs then lead to a stronger back.
6. How can one improve in skill?
To become good in Tai Chi, one must follow the rules at all times, practicing all the movements naturally and comfortably.
In time, everything will come naturally. After one has learned the movements, one should begin to study and understand some of the concepts that underlie this art.
To become skillful in Tai Chi Chuan, there is but one word: practice. It is said that after one practices the Solo Form thousands of times, its principles will begin to appear.
Following is a list of the four things one needs to follow in order to become good at Tai Chi:
· Think more: Use the head to find out why the movements are executed the way they are.
· Ask more: Ask all the questions you may have.
· See more: Spend more time observing how other people practice and take what is good.
· Practice more: The true way to learn is by actually practicing regularly, and not just talking about practicing.
Highly recommended is to regularly do some form of still meditation to speed up progress and gain success at Tai Chi. Not only does meditation quickly aid in strengthening of the will to do, but it also speeds up the growth of cells that are capable of better registering the experiences in a Tai Chi workout.
7. What are the Five Virtues of Tai Chi?
1) Your study should be broad and diversified. Do not limit yourself. This principle can be compared to your stance, which moves easily in many different directions.
2) Examine and question. Ask yourself how and why Tai Chi works. This principle can be compared to your sensitivity, which is receptive to that which others ignore.
3) Be deliberate and careful in your thinking. Use your mind to discover the proper understanding. This principle can be compared to your understanding power.
4) Clearly examine. Separate concepts distinctly, then decide upon the proper course. This principle can be compared to the continuous motion of Tai Chi.
5) Practice sincerely. This principle can be compared to heaven and earth, the eternal.
8. What are the Eight Truths of Tai Chi?
1) Do not be concerned with form. Do not be concerned with the ways in which form manifests. It is best to forget your own existence.
2) Your entire body should be transparent and empty. Let inside and outside fuse together and become one.
3) Learn to ignore external objects. Follow the natural way. Allow your mind to guide you and act spontaneously, in accordance
with the moment.
4) The sun sets on the western mountain. The cliff thrusts forward, suspended in space. See the ocean in its vastness and the sky
in its immensity.
5) The tiger’s roar is deep and mighty. The monkey’s cry is high and shrill. So should you refine your spirit, cultivating the positive
and the negative.
6) The water of the spring is clear, like fine crystal. The water of the pond lies still and placid. Your mind should be as the water
and your spirit like the spring.
7) The river roars. The stormy ocean boils. Make your chi like these natural wonders.
8) See perfection sincerely. Establish life. When you have settled the spirit, you may cultivate the chi.
9. What are the Key Points to Observe in Tai Chi?
1) Relax the neck and suspend the head from the crown point.
2) The eyes should focus and concentrate on the direction in which the chi flows.
3) Relax the chest and arch the back.
4) Drop and relax the shoulders; drop and relax the elbows.
5) The wrist should be set comfortably while the fingertips stretch outward.
6) The entire body must be vertical and balanced.
7) The coccyx must be pulled forward and upward with the mind.
8) Relax the waist and the juncture of the thighs and pelvis.
9) The knees should stay between relaxed and not-relaxed.
10) The sole of the foot should sink and attach comfortably to the ground.
11) Clearly separate the substantial and the insubstantial.
12) Each part of the body should be connected to every other part.
13) The internal and the external should combine together; breathing should be natural.
14) Use the mind, not physical strength.
15) The chi attaches to the spinal column and sinks into the tan tien while circulating thought to the entire body.
16) Mind and internal power should connect together.
17) Each form should be smooth and connected with no unevenness or interruption, and the entire body should be comfortable.
18) The form should not be too fast, and it should not be too slow.
19) Your posture should always be proportionate.
20) The real application of the form should be hidden, not obvious.
21) Discover calm within action and action within calm.
22) First the body should be light; then it will become limber. When limber, it should move freely; when it moves freely, you will be
able to change the situation as needed.
Source for No. 7, 8, 9: T'ai Chi Classics, Translated with commentary by Waysun Liao, Shambala Classics, 2001
1. How should one begin the practice of Tai Chi Chuan?
First, choose a style and solo form that you are very enthusiastic to learn. Enthusiasts of martial arts usually choose Chen style, while the great many who are interested in improving their health choose the Yang style. Whichever is the case the aspirant finds himself learning the basic solo form of his chosen style.
Second, seek a well-trained Tai Chi Chuan instructor, not necessarily a “famous” instructor, who is knowledgeable about the style of your choice, and more importantly, who can guide you in knowing and living principles and philosophy upon which the Tai Chi forms are based.
Third, learn all the forms of your chosen style, beginning with one form at a time. Learn how the hands and feet move in each series of postures, and how they coordinate with the body’s weight and the twisting of the torso.
Fourth, after you have learned all the forms, begin to refine them. Work on making the postures smooth, rounded, well balanced. Then, coordinate them with the three human treasures: mind, power and spirit.
After you have completed the fourth level, you are considered as having achieved the beginning stages of Tai Chi Chuan training.
2. Is Tai Chi only for old people?
Originally, Tai Chi was famous as a martial art, and was not for old, sick or weak people. However, as a result of its characteristics (i.e., slow, relaxed, involving concentration, balance and lightness), Tai Chi became known for its value as a preventive therapy.
For that, many older people practice it in the early morning in the parks, as is commonly seen in China. This gives people the impression that Tai Chi is only for old people.
However, as a result of its flexibility in practice, Tai Chi can be of benefit for the old, sick and weak, as well as for the young, healthy and strong.
The martial art value of Tai Chi Chuan requires that one has strong legs, good body condition, and unity of mind, energy and spirit. To achieve these requirements, one must engage in the regular training of Tai Chi Chuan.
3. What should the beginning student focus on?
Following is a list of the basic essentials that one must pay attention to at all times, especially when first learning the Solo form.
Correct posture: The head, neck and entire spine should be erect yet relaxed. The shoulders, chest, elbows, hips, and back heel should all be kept down. Observing this essential gives stability, tranquillity, and greater circulation of blood and chi.
Circularity: Tai Chi movements are on the whole circular or elliptical, never linear, except in the commencing and closing forms where the arms are lifted and brought down, respectively. This facilitates continuity of motion in the performance of the forms. The central nervous system is stimulated. The body is also more freely filled with blood and internal energy.
Lightness: One must be light in every movement, especially in the stepping of the feet, shifting of the body’s weight, and pushing of the hands forward.
One must imitate the quiet and fitnesse-clad walking of a cat. This allows the entire body to move in a natural way, rounded and relaxed, and in an easy fashion as it moves from emptiness to fullness, and vice-versa.
Slowness: One must be slow in all movements in order to have control, concentration, and better learning feedback.
By being slow, one easily senses where he is tensing inappropriate muscle groups when kicking or punching. He is also benefited with relaxed sensitivity.
Evenness: One must be sure to execute all movements consistently at the same pace. Knees should be kept bent at the same height at all times.
Balance: Strive to maintain balance, especially with the shifting in stances and weight distribution. Maintaining a good balance contributes to an A-1 performance characterized by slow, even, light and relaxed gentle movements.
4. Why is it difficult at first to remember the Solo Form?
Don’t despair if you are having trouble remembering the sequence of the forms. This happens to everyone at many times, especially during initial sessions.
It is difficult at first to remember the Solo Form because of the low level of kinesthetic intelligence in the student. Brain cells for Tai Chi are yet to be developed. Such experience is no different from learning any other skill or academic lesson.
The best method of remembering the postures is frequent practice. Learn one posture at a time. Break down the movement into how the hands and feet move, and how the body’s weight controls balance before moving on to another posture. In this way, you will truly understand every posture, and will then not forget them as a whole.
5. Why do the legs mildly hurt at the beginning?
When one practices Tai Chi, the knees are always bent, the movements are executed slowly, and often, the body’s weight is supported by one leg at a time. These requirements put greater stress on the legs, thus making them painful for a while to a certain degree.
However, after one has practiced the art for a period of time, leg strength will build and one will not have this problem again as the legs become stronger, and thus better able to support the body’s weight. Stronger legs then lead to a stronger back.
6. How can one improve in skill?
To become good in Tai Chi, one must follow the rules at all times, practicing all the movements naturally and comfortably.
In time, everything will come naturally. After one has learned the movements, one should begin to study and understand some of the concepts that underlie this art.
To become skillful in Tai Chi Chuan, there is but one word: practice. It is said that after one practices the Solo Form thousands of times, its principles will begin to appear.
Following is a list of the four things one needs to follow in order to become good at Tai Chi:
· Think more: Use the head to find out why the movements are executed the way they are.
· Ask more: Ask all the questions you may have.
· See more: Spend more time observing how other people practice and take what is good.
· Practice more: The true way to learn is by actually practicing regularly, and not just talking about practicing.
Highly recommended is to regularly do some form of still meditation to speed up progress and gain success at Tai Chi. Not only does meditation quickly aid in strengthening of the will to do, but it also speeds up the growth of cells that are capable of better registering the experiences in a Tai Chi workout.
7. What are the Five Virtues of Tai Chi?
1) Your study should be broad and diversified. Do not limit yourself. This principle can be compared to your stance, which moves easily in many different directions.
2) Examine and question. Ask yourself how and why Tai Chi works. This principle can be compared to your sensitivity, which is receptive to that which others ignore.
3) Be deliberate and careful in your thinking. Use your mind to discover the proper understanding. This principle can be compared to your understanding power.
4) Clearly examine. Separate concepts distinctly, then decide upon the proper course. This principle can be compared to the continuous motion of Tai Chi.
5) Practice sincerely. This principle can be compared to heaven and earth, the eternal.
8. What are the Eight Truths of Tai Chi?
1) Do not be concerned with form. Do not be concerned with the ways in which form manifests. It is best to forget your own existence.
2) Your entire body should be transparent and empty. Let inside and outside fuse together and become one.
3) Learn to ignore external objects. Follow the natural way. Allow your mind to guide you and act spontaneously, in accordance
with the moment.
4) The sun sets on the western mountain. The cliff thrusts forward, suspended in space. See the ocean in its vastness and the sky
in its immensity.
5) The tiger’s roar is deep and mighty. The monkey’s cry is high and shrill. So should you refine your spirit, cultivating the positive
and the negative.
6) The water of the spring is clear, like fine crystal. The water of the pond lies still and placid. Your mind should be as the water
and your spirit like the spring.
7) The river roars. The stormy ocean boils. Make your chi like these natural wonders.
8) See perfection sincerely. Establish life. When you have settled the spirit, you may cultivate the chi.
9. What are the Key Points to Observe in Tai Chi?
1) Relax the neck and suspend the head from the crown point.
2) The eyes should focus and concentrate on the direction in which the chi flows.
3) Relax the chest and arch the back.
4) Drop and relax the shoulders; drop and relax the elbows.
5) The wrist should be set comfortably while the fingertips stretch outward.
6) The entire body must be vertical and balanced.
7) The coccyx must be pulled forward and upward with the mind.
8) Relax the waist and the juncture of the thighs and pelvis.
9) The knees should stay between relaxed and not-relaxed.
10) The sole of the foot should sink and attach comfortably to the ground.
11) Clearly separate the substantial and the insubstantial.
12) Each part of the body should be connected to every other part.
13) The internal and the external should combine together; breathing should be natural.
14) Use the mind, not physical strength.
15) The chi attaches to the spinal column and sinks into the tan tien while circulating thought to the entire body.
16) Mind and internal power should connect together.
17) Each form should be smooth and connected with no unevenness or interruption, and the entire body should be comfortable.
18) The form should not be too fast, and it should not be too slow.
19) Your posture should always be proportionate.
20) The real application of the form should be hidden, not obvious.
21) Discover calm within action and action within calm.
22) First the body should be light; then it will become limber. When limber, it should move freely; when it moves freely, you will be
able to change the situation as needed.
Source for No. 7, 8, 9: T'ai Chi Classics, Translated with commentary by Waysun Liao, Shambala Classics, 2001