After a period of training, the body becomes appropriately supple, the central Qi (energy) increases internal strength, and the mind gains clear awareness. Subsequently, a natural sense of relaxed heaviness emerges, along with intuitive sensitivity and a soft yet resilient power. The effect of these conditions, in terms of Tai Chi terminology, is called “Jin” (force). Experiencing this force and then learning various pushing hands techniques and further studying the skill of “understanding Jin” can lead to sudden enlightenment.
Main Points:
- About Yin and Yang in the Forms:
Yin and Yang are terms used to describe the opposite aspects of hand movements. In the forms, palms facing up are Yang, backs of the hands up are Yin, palms slightly up but not fully facing forward are Lesser Yang, and beyond the front is Old Yang. Half of the back of the hand facing up is Lesser Yin, and fully facing up beyond the front is Old Yin. - About the Body Stance in Tai Chi Forms:
The hips should be properly aligned, not protruding forward or backward. The spine should be straight, shoulders relaxed, and elbows drooping. Avoid raising the shoulders during stances. - During the Bow Stance:
The front leg should be perpendicular with toes pointing forward. The back leg should be straight but not overstretched, slightly reserved. The toes should turn inward by about 45 degrees. Seventy percent of the weight falls on the front foot and thirty percent on the back foot. - During the Horse Stance:
It’s a square stance with both legs squatting, the distance between the legs being three feet apart, which is the proper measurement. The weight is evenly distributed between both legs. - During the Half-Horse Stance:
Like in the “Step Back and Repulse Monkey” pose, the front foot bears thirty to forty percent of the body’s weight, while the back foot supports sixty to seventy percent. - During the Empty Stance:
The whole body’s weight is on the solid foot, with the empty foot merely touching the ground. Whether in front or back, whether the toes or heel touches the ground, it should be extremely light, as if unable to crush an ant or break an egg. Both legs should be bent. - During the Servant Stance:
The front leg is straight and parallel to the ground, with the sole flat on the ground and toes slightly turned inward. The back leg is squatting, as seen in the “Withdraw and Sink” posture in the forms. - About the Head:
The head should be lifted as if suspended from above, the chin slightly tucked in. The tongue should rest naturally and comfortably against the upper palate without forcibly pressing against it, as this can lead to discomfort and hinder saliva production. Tai Chi follows the principle of naturalness, aiming for total comfort and a calm spirit, after which saliva naturally becomes sweet, hence it’s important to pay attention to this aspect. - About Breathing:
For beginners, it’s only necessary to find a comfortable and natural deep breathing rhythm, without trying to synchronize breathing with movements. At the beginning, movements are not yet fluent, and it’s not easy to achieve harmony between upper and lower body, uniform speed, and a relaxed and joyful mind and body. Trying to coordinate breathing with movements at this stage often results in constrained breathing, which is unnatural. If this unnaturality persists, it can negatively affect health. Therefore, in the beginning, there’s no need to make breathing follow movements, which is crucial in Tai Chi practice. Only after movements become fluent and habitual, allowing for a comfortable and relaxed state even without conscious effort, should one gradually try to synchronize breathing with movements to achieve proper coordination and comfort. - Breathing Coordination Method:
In coordinating breathing with movements, generally, movements that expand or extend call for exhaling, while movements that retract or minimize call for inhaling. However, this is just a principle. As one practices Tai Chi for a long time and skills improve, movements will inevitably slow down to grasp deeper meanings. Because movements are slow, breathing cannot be slowed to that extent, requiring an additional breathing technique, which involves adding a breath in the middle of the movement. For example, in an expanding movement, exhale at the beginning, inhale in the middle, and exhale again at the end. Conversely, in a retracting movement, inhale at the beginning, add an exhale in the middle, and inhale again at the end. This practice still counts as coordinating breathing with movements, but even then, comfort and naturalness should be the criteria, avoiding forced or mechanical application. - About Intention:
Tai Chi repeatedly emphasizes “using intention, not force.” It also states, “Using force results in stiffness; using Qi leads to stagnation.” Therefore, the initial practice involves focusing attention on each movement. At the highest level
, the goal is to cultivate a clear and sensitive awareness of the nervous system, based on stability and comfort. During the movement, remain fully focused without neglect. However, avoid concentrating on one aspect to prevent oversight elsewhere. Excessive focus can lead to an outward projection of mental energy and inhibit saliva production. The practice should achieve a balance of having intention without intention, mimicking the effect of a bright lamp illuminating a dark room, naturally lighting up every corner.
- About Pushing Hands:
When learning pushing hands, adhere to structured practice. Properly execute techniques like ward off, roll back, press, and push, ensuring stickiness, continuity, and following without losing contact or resisting. This lays the foundation for advancing to moving step pushing hands, large roll back pushing hands, and eventually to free sparring, gradually deepening and improving skills. For example, in calligraphy, one starts with regular script, learning how to begin, pause, and end strokes, laying the foundation for script strength. After mastering regular script, one moves on to running script, and from there to cursive script. This approach ensures that even in fast writing, the method remains orderly. Otherwise, hastily written characters become illegible. The same principle applies to learning Tai Chi. - About the Classics:
The essentials of Tai Chi practice are summarized in the ancient Tai Chi classics. With guidance from a teacher and disciplined practice, significant progress is achievable over time. Therefore, the Thirteen Postures Song states, “Sing this song of one hundred and forty, its words true and clear without omission. If you do not explore these principles, your effort will be in vain, leading to sighs of regret.” Today, some incorporate elements not related to Tai Chi into the practice, claiming them to be secret teachings passed down from their ancestors. These additions do not align with the essence of Tai Chi, and learners should be cautious. - About Choosing a Teacher:
The first step in learning Tai Chi is to choose a good teacher, then follow their guidance with patience and perseverance. Do not be greedy for quantity over quality. Master one form before moving on to the next. Seriously learn the entire Tai Chi routine for the benefit of both mind and body. Poor instruction or a misguided path, impatience, or a desire for quick mastery can lead to significant mistakes, making it difficult to correct deeply ingrained incorrect ideas or physical habits. Correcting these errors may be more challenging than starting from scratch. Errors in practice or a lack of diligence can also diminish the effectiveness of Tai Chi in treating illnesses and maintaining health.
