Tai Chi Principles
Excerpts from Yang Chen Fu's book on Taijiquan translated by Chen Wei
Ming
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 (qi) cannot circulate smoothly.
2. Correct Position of Chest and Back
Keep the 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 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
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 a 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 the 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 conciousness 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 meant by coordination of the upper and lower
parts. If any 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, 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, 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 still and the movements are not continuous,
but are sometimes made off and on, which leaves opening the opponent may
take advantage of. In taijiquan, one focuses the attention on the mind
instead of force, and the movements from the beginning to the 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 the mind. Learners of taijiquan will get a better
understanding of all this through careful study and persistent practice.