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Practice
A typical Tai Chi class will begin with slow stretches and breathing exercises
to warm-up the body. Students will either learn new material or review
basic techniques, and generally train in one (or all) of three methods:
the form, push hands, and with weapons. At the end of class, students
stretch and/or meditate again to cool down.
The
Form
The form is the foundation of Tai Chi practice. It is a sequence of postures
that, once learned and mastered, provide a basic understanding of the
art. In the form, the student learns principles such as balance, energy,
and internal movements fundamental to Tai Chi practice. The number of
postures in and type of form a student learns depends on the style of
Tai Chi he chooses to study. Usually, each school has only one central
form that is learned and trained in over and over. It takes approximately
six to twelve months in order to learn the form and several years before
its movements can be refined.
Below is an example of a form: 24-Form (short Peking form) based on the Yang style and arranged by the national sport commission of China in 1956.
24-Form
(13 Mb)
Push
Hands
Once students understand the solo form, some choose to begin studying
and practicing push hands. Basically, it is practice with a partner that
allows one to evaluate whether the form has been learned correctly. The
partners stand facing each other, each with one foot forward. They move
back and forth in circular motion, touching either one or both of each
other's arms using the palms of their hands. The objective is to become
more aware of another's balance, energy (Chi), and intent. Several variations
of push hands are taught, some involving stepping backward and forward.
Push
Hands
Principles
Tai Chi looks easy to practice, but it actually takes a great deal of
time and energy to learn. In the beginning, students learn how to move
their hands, and then how to maintain balance with certain stances. Afterwards,
they must coordinate both movements of the arms and legs with the waist
to move correctly in Tai Chi. At the most advanced level, students also
train their minds to direct the Chi throughout these whole-body movements.
The following are the principles that form the basis of all accurate and
effective Tai Chi movement.
Chi
Circulation
The principle of Chi, or vital energy, is central to all Tai Chi movements.
Chi is often a complicated idea to grasp because it is not seen or measured,
but rather experienced through breathing. Breathing starts with the mind,
which engenders the movement, making Chi circulate from its storage area
(tan tien) located slightly below the navel, to the top of the head to
the bottoms of the feet. Breathing is performed evenly and deeply, storing
and nurturing the Chi. Chinese medicine explains that there are specific
channels of the body through which Chi, or vital energy, must flow to
reach the internal organs; blockage of Chi flow is what causes illness
or bad health.
Concentration
and Relaxation
Applied to Tai Chi Chuan, Chi is the power behind all movements and all
movements are performed to maintain Chi flow. This begins with mental
concentration and physical relaxation. The mind is the activator of Chi,
which is the essence of life and vital energy. Therefore, it must be cleared
of any distracting thoughts so that it can visualize the flow of Chi throughout
the body. The body in turn, must be relaxed and loosened so that the Chi
can circulate unobstructed.
Centering
and Coordination
The movement in Tai Chi is initiated from the body's center, which is
described as the head connected through the spine and tan tien to the
feet. The center serves as an axis around which the student's upper and
lower torso turn. The arms and legs move simultaneously; all body parts
connected and moving in a coordinated sequence with the breath. Thus,
representing the harmony between yin and yang (link to philosophy).
Continuous and Circular Movement
The attention is focused on the mind, instead of force, so the movements
should be performed slowly and continuously, maintaining the same pace
throughout. They flow in circles and curves, all sides in many directions,
leaving no opening or opportunity for attack and only the amount of force
needed is used.
According
to the principles, the body parts should be positioned as follows:
- Head
straight and chin slightly tucked in
- Chest
slightly inward
- Waist
relaxed
- Shoulders
loosened
- Elbows
down
- Hands
relaxed
- Spine straight with slight curve forward
Setting
Tai Chi Chuan can be learned in almost any environment. There is no standard
setting; it can be practiced in a park, studio, or even a backyard. Some
choose to meet one-on-one with an instructor, while others prefer learning
with others.
Practising
in the Park
Etiquette
A certain amount of respect for Tai Chi traditions is required in practice.
Generally, basic points of martial arts etiquette apply:
- Bow
to the instructor at the beginning and end of practice and to your training
partner before and after a practice session.
- Be
respectful to other students and the class environment: pay attention,
perform the movements promptly, don't distract others, and (if applicable)
help clean up the classroom/studio.
- Unless indicated otherwise by your instructor(s), refer to him/her/them by their formal title. The term Sifu ("teacher") is most commonly used.
Like challenges? Take the Tai Chi Quiz.
Video
Clip of "24-form" from
Taiji (http://www.taiji.de/taiji/head4e/index.htm).
Markus.Heilmann@taiji.de. Aug 2001. Email Message.
Images
of "Push Hands" from
The Wu Style of Tai Chi (http://taichited.tripod.com/html/wustyle.htm).
chikung@sympatico.ca. Aug 2001. Email message.
Images
of "Practising in the Park" from
Tai Chi in the Park (http://www.silvertigertaichi.com/park.htm).
kuopting@home.com. Aug 2001. Email message.
