A Simple Guide to Tai Chi
A SIMPLE GUIDE TO TAI CHI CHUAN
Written by Ronnie Robinson
Many of you may be discovering Tai Chi Chuan for the first time and would
like to know more about what is actually taught and practised in Tai Chi
classes.
It is my hope that after reading the following article you will be able to make
a more informed choice before going to your first Tai Chi class.
Tai Chi Chuan is accessible to all ages and physical abilities and can be
practised on many levels, from a simple ‘meditative’ exercise to a realistic
martial art! – Why not check out our list of recognised Tai Chi Instructors and
go along to your nearest class!
Interpretations
With the rise in popularity of Tai Chi Chuan we also see many interpretations
of the art. There are those who cover the full curriculum with form, pushing
hands, applications, and weapons. However, there are also those who are
predominately interested in developing the health aspects of Tai Chi Chuan.
They may concentrate more on the hand form, Qigong exercises and meditation.
You, as a potential student, have the option of choosing which approach is
right for you. Before committing to a class it may be worth telephoning one or
two local instructors, and discussing what is taught in their particular
school.
The Hand Form
The first, and most familiar, aspect of Tai Chi Chuan is the Hand Form. This is
the series of slow movements you see performed in the parks, in China, early in
the morning. There are many benefits to be gained from practising the Hand
Form.
Health Aspects
On its simplest level, the Hand Form is an exercise system. However it is not
what we, in western culture, usually regard as exercise. How can these slow
movements be exercise? In order to understand why, it is good to have a
knowledge of the concept of Qi (Chi) energy.
Traditional Chinese Medicine (TCM), which is believed to be over 2,000 years
old, also has, at its roots, the principles of Yin and Yang. It is believed
that there are meridians or pathways which travel through the body carrying Qi
energy. If there is a problem, or imbalance in the flow of Qi energy, a TCM
doctor would use acupuncture needles, or perhaps acupressure – the use of
thumbs or hands, to stimulate acupoints, and release the blockages.
Tai Chi Chuan and more directly, Qigong promotes the smooth flow of this
energy. By performing the postures of the Form, in co-ordination with relaxed,
natural breathing and the application of Yi, which is the intent or focus of
the mind, we help to keep the Qi moving smoothly through the channels.
Therefore, whilst doing these external movements, we are assisting the free
flow of internal energy.
Aside from promoting the flow of Qi energy Tai Chi Chuan can also help to
increase flexibility, suppleness and exercise the muscles. The smooth, gentle
movements also aid relaxation and help to keep the mind calm and focused. These
benefits are extremely useful in today’s stressful society.
Martial Applications
Each movement or Tai Chi posture carries defensive or offensive applications.
To understand these applications it is important to have an awareness of the
concept of Yin and Yang, which is at the root of the system of Tai Chi Chuan.
Yin is considered to be the soft, feminine principle and Yang the hard
masculine principle. In terms of applications a blow or strike would be
considered to be Yang force. When the force is coming towards you, you greet it
with Yin or softness thereby neutralising your opponent’s strike. The postures
in the Tai Chi Hand Form are constantly changing from the Yin to Yang aspect.
By training slowly, the body becomes familiar with this constantly changing
energy. Through training over a long period of time, we can develop these
reactions to become instinctive in a combat situation.
Partner Work
If we were only to perform the Hand Form slowly it would not be sufficient
training for combat situations. To develop a deeper understanding of how the
concept of Yin and Yang applies to Tai Chi Chuan, we have to work with a
partner. One of the first exercises we learn is Pushing Hands, or Tui Shou.
Here we have one partner pushing, with his/her palm against the wrist of the
other. When your partner pushes against the back of your hand you would then
soften your wrist, drop the elbow and turn from the waist. This allows you to
absorb your partner’s energy or force and neutralise it down into the ground.
When their Yang force has been fully expended or neutralised, you would then
turn your hands and return their energy by pushing back towards them. If,
however, your partner were to push too far, or over-extend you would then pull
them downwards, behind you. When the basic push hands exercises have been
developed you would proceed to free-pushing. This trains you to incorporate
these principles against free-form pushes. In free pushing we try to ‘listen’
to our opponent’s energy or intention in order to allow us to react
appropriately. During free pushing it is important to try to remain calm and
relaxed. By doing so we will remain sensitive to our opponent’s movements or
intention. However, we must also maintain our own sense of presence or ‘being
there’. If we were simply soft or relaxed without a sense of being there, it
would be easy for our opponent to overcome us.
San Shou
San Shou is, depending on the style, can be a series of partner exercises where
strikes or blows are delivered to various parts of the body. One partner
strikes whilst the other neutralises the oncoming force by meeting it with
softness or Yin energy. He/she then returns blows. Initially, these exercises
are delivered softly and slowly, increasing the force and speed as your
experience develops. In some styles, San Shou is performed as a structured
routine or sequence which incorporates various aspects of self defence in a
fixed pattern. Whatever the interpretation, San Shou would ultimately, train
these techniques to be adaptable in free sparring.
Weapon Forms
Tai Chi Chuan has a variety of weapon forms. There is, traditionally, the
straightsword, the broadsword and the staff. The culture of Chinese martial
arts also allows for the adaptation of other common implements for the use of
weapons. Some styles may also use a cane, fan and short or long stick form.
There are many benefits to be gained from practising weapon forms. Aside from
the obvious martial benefits training in weapons can help to stretch and relax
the muscles and promote blood circulation.
Styles
There are generally considered to be five main styles of Tai Chi Chuan. The
original style is reported to be the Chen style. The Chen style is very dynamic
with some strong stamping movements and rapid punches. It is obviously very
martial in content. From the Chen style came the Yang style and from the Yang
came the Wu style. Other styles include the Sun and the Li. There are also
variations which have derived from those original styles like the Wudang, the
Hao and the Cheng Man-ching.
Although Tai Chi may appear to some, to be an easy option, like other
martial arts it requires commitment and dedication, to get the best from it.
Like anything else in life, the more you put in, the more you get out.
