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Each movement in Tai Chi Chuan is both strong and graceful, drawing upon the principles of Taoist philosophy, such as effortlessness, slowness, and appreciation of nature. Many of the movements are also mimic the actions of animals. These influences can be seen in certain postures in Tai Chi forms, such as "White Crane Spreads its Wings" and "Snake Creeps Down." Since Tai chi originated from a form of combat, blocks, punches, strikes, kicks, and self-defense techniques are also studied, but in a softer format.
Stances
The stances are practiced to build leg strength and balance. Students
usually begin by holding them for 30 seconds, and gradually increase the
time to 3 minutes for each of the difference stances. The primary stances
in Tai Chi are described below.
Starting/Commencing stance
This
stance is assumed before all postures in Tai Chi. The body is erect, feet
shoulder-width apart, and hands resting on the outer sides of the thighs.
This is the only time that weight is evenly divided between the feet,
since "double weighting" weakens the body's ability to balance
if pushed.
Starting stance
Horse
Stance
The body is upright, feet shoulder-width apart, and weight resting between
the slightly bent legs. The hips are dropped and the body forms a perpendicular
line with the ground. Like its name implies, the student will look like
he is riding a horse.
Horse stance
Empty
stance
The empty stance is assumed by taking a step forward and placing weight
on the back foot; the front foot is slightly touching the ground. The
knees are slightly bent.
Empty stance
T-stance
The T-stance is light and short in length, with one foot flat and the
other one touching its toe next to the supporting foot. It is used to
retreat and make transitory changes in postures.
T-stance
Bow
stance
The feet are positioned with one foot forward and a transverse distance
of about 30 cm between the heels. Most of the weight is placed on the
front leg, without extending its knee farther forward than the toes.
Bow stance
Hand
Positions
These are the three basic hand positions that are assumed in Tai Chi routines.
Palm
In Tai Chi, the palm is extended and withdrawn naturally and smoothly.
The fingers should be loose, neither tightly kept together nor opened
forcefully, and the palm should begin in a slightly cupped position. It
is gradually smoothed out and some power is applied to the bottom of the
palm so that it protrudes and extends forward.
Palm
Fist
The four fingers are kept together and curled into the palm and the thumb
is placed inward across the second section of the middle finger. The hand
should not be clenched too tightly or loosely, but rather in a manner
in which it cannot be opened when separated or dispersed when struck.
The
Fist
Hook
The hook hand is a hand with the fingers and thumbs pressed together and
arched downward like the shape of a bird's talon. It is used for hooking,
catching, locking, and holding, which are used to control an opponent's
energy flow and disable him.
Hook
Footwork
The basic footwork of Tai Chi Chuan varies depending on the technical
movements in routines. The following are typical footwork movements used
for shifting the weight between legs and kicking.
Shifting Weight
The leg bearing the weight is the solid (steady), while the other is empty
(light). In these steps, the center of balance is shifted between the
legs. This is meant to distinguish empty and solid when the feet turn,
advance, or retreat, so that the movements can be flexible and flow steadily.
Shifting
weight (890 kb)
Kicking
The hands are crossed in front of the chest. At the same time, the right
leg is bent upwards and raised while the left leg is bent slightly to
support the body weight. Both hands draw circles to the sides pointing
the palms outward and slowly, the right leg is thrust forward with the
force on the heel. Once the right leg is brought back down, the movement
is repeated with the opposite leg. This coordination between the arms
and the legs balances the body.
Kicking
(635 kb)
Postures
Postures are individual body positions that are eventually linked together
to form flowing sequences, or movements. The following are some examples
of common postures used in Tai Chi. The offensive/defensive uses of the
actions are also included.
Ward-off
The ward-off can be performed to the left or right, and can be used defensively
as an acceptance of an opponent's incoming force and a return of it, or
offensively to strike and invade the opponent's space. It involves shifting
the weight between the feet and raising one arm across the body to defend
the upper body.
Ward off
Roll-back
To perform the roll-back, the body is turned to the right. The arms are
pulled down and the body rolls back onto the left foot, while the feet
remain unmoved. Turning the waist to the right, the left arm is released
and then brought up once more to rest on the right palm. The roll-back
is used to deflect an attack.
Bow stance
Press
Starting with the palms resting together (as in roll-back) and forearms
raised, the arms are extended from the elbow as if pressing against a
surface with the back of the front hand. Body weight is also shifted onto
the forward leg. The press can be used to move someone who is strongly
rooted.
Press
Push
To perform the push, the arms (which may be previously extended out) are
drawn to the chest and turned facing forward. Weight is shifted backwards
as the palms are brought in, and then forwards when the palms are pushed
out and extended from the elbows. The push can be a powerful way to apply
energy to a target, or even to stop incoming force.
Push
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