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Chen-Style Small Frame Tai Chi: A Gentle Foundation for Health

Starting with the first routine of Chen-Style Small Frame Tai Chi (Xiao Jia), practitioners build a foundation through steady, slow, and mild movements. Beyond its martial applications, researchers have found that practicing Xiao Jia Tai Chi for 30 minutes a day, about five repetitions, can significantly raise levels of high-density lipoprotein (HDL) in the body after just one month. After six months of consistent practice, leg strength improves, the hips relax, and the feet become more grounded. This reduces the chances of elderly people falling and lowers the risk of sudden occurrences such as strokes or cerebral infarctions. The phrase "life is in movement" holds true, as exercise promotes heart and lung function, increases muscle strength and bone density, enhances reflexes, and reduces feelings of depression, thus improving overall fitness.

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October 20, 2024
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How to Tai CHi Cloud Hands

In the Tai Chi Chuan movements, the style of practicing Cloud Hands varies greatly. However, all Tai Chi schools refer to Cloud Hands as the "Mother Form," indicating its extraordinary position in the Tai Chi technical system. This article analyzes the typical issues of Cloud Hands to provide some useful insights for fellow practitioners.  1. The Name of Cloud Hands Regarding the origin of the name Cloud Hands, Mr. Hong Junsheng in his book "Practical Method of Chen Style Tai Chi Chuan" suggests that the name "Cloud Hands" comes from its resemblance to clouds. Chinese paintings often depict clouds with spiral shapes to represent their rotation with the wind, and the alternating rotations of the hands in this move are similar to drawing clouds. Additionally, there are very graceful "Cloud Hands" combinations in classic dance movements, which may have inspired the naming of this circular movement in martial arts. Chen Xin once said: Martial arts techniques often use left and right sides, so various routines still retain the prototype of Cloud Hands. In "Illustrated Explanation of Chen Style Tai Chi Chuan," Chen Xin refers to groups of Cloud Hands as "upper, middle, and lower," with slight variations in footwork and hand techniques. In the Cannon Fist form, "single Cloud Hands" appear multiple times. Clearly, Cloud Hands, as a basic technical form of Tai Chi, remains independently present even though it has been integrated into various boxing forms.  2. The Spirit of Cloud Hands In both civil and martial arts, the spirit is of utmost importance. Practitioners must maintain the Tai Chi spirit of neither resisting nor letting go. Guiding the entire body with the spirit and following the rules will lead to a state of "Tai Chi everywhere in the body." Since Cloud Hands is the "Mother Form" of Tai Chi, its spirit embodies the spirit of Tai Chi practice and application. Under normal circumstances, the focus of the spirit is divided into internal and external aspects. Internally, it is the random adjustment of internal force; externally, it is the timely observation with the eyes. "Following the principles of Yi (Change), conforming to the rules of boxing, and governing the entire body" is the true state of the spirit of Cloud Hands.

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June 11, 2024
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Master Sun Lutang Secret Stretching moves

Master Sun Lutang was one of the top martial artists of modern times. His achievements in kung fu reached an incredible level. What we learn today is what he left behind: here, the stretching of tendons and bones is not a rigid stretch but a conscious extension, relaxing the joints. Each small movement should allow for five to seven breaths, meaning it should be done for a bit longer. Every move should be done slowly and patiently for better results than rushing through.  First Move 1. Stand with feet together, arms raised to the sides with palms down, stretching out as much as possible. Especially stretch with the shoulders slowly while deep breathing, stretching as far as possible. When you can't stretch anymore, relax but keep arms raised. Turn feet outward with toes pointing out until they are slightly wider than shoulder width. Legs should be slightly bent, not too low. 2. Raise both arms upwards with palms facing up towards the sky, forming an X shape with the body and arms. Bend backward with the head looking up towards the sky, then back. Stretch like yawning, extending as much as possible until you can't stretch anymore, then return to the standing position. Repeat several times. During all movements, sink qi to the dantian with abdominal breathing, tongue touching the upper palate, mouth closed, and teeth gently touching. Second Move 1. Start with the pole standing in the sand position. Rotate feet with toes and heels outward into an open stance, forming an outward eight shape. Knees slightly bent, hands raised in front of the lower abdomen with palms up, fists tightly clenched and pulled back to the sides of the waist, drawing the ribs tight with abdominal dantian breathing. Shoulders pulled back as much as possible until you can't endure it anymore, then relax. Hands change from fists to palms, palms upright, fingers pointing up, palms forward. 2. From the previous position, push both palms forward slowly from the waist, fingers spread out. Arms level with the shoulders. Then open both arms to the sides, stretching outwards with palms still facing outwards. Stretch as far as possible until you can't endure it anymore, then relax. Draw the ribs tight, sink qi to the dantian, abdominal breathing with the tongue touching the upper palate, mouth closed, and teeth gently touching. 3. Slowly lower the arms to the sides of the legs, turn palms up, clench fists again, and repeat the movement.

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June 9, 2024
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The source movement of Tai Chi

          The main focus of Tai Chi Chuan practice is to train the "dang" (crotch area). Especially in Zhao Bao Tai Chi Chuan, the dang is the key to internal strength. Whether Tai Chi Chuan is lively or not depends on the operation of the dang. If the dang is not flexible, the movements will inevitably be sluggish. The dang and hips are the secrets of Tai Chi Chuan. This so-called "heavenly mechanism" refers to the key points of mystery, and all movements and changes rely on this. Without understanding this secret, it is difficult to achieve Tai Chi skills. Therefore, practicing Zhao Bao Tai Chi Chuan primarily involves training the dang. The dang is the key to the heavenly mechanism. Without the operation of the dang, Zhao Bao Tai Chi Chuan does not exist, highlighting its importance. To inspire those who practice Tai Chi Chuan, I emphasize cloning Tai Chi, even cloning the intricate details of a Tai Chi master's form, to understand how to operate the dang and control the whole body's movements with precision.       In Tai Chi Chuan, the dang plays a leading role, and its operation is hard to express in words. In the past, teachers used the analogy of puppet theater to explain the role of the dang and hips in Tai Chi Chuan. Puppet theater is performed with hands; without hands, there is no performance. This metaphor aptly captures the importance of "using the dang instead of the hands" in Tai Chi Chuan. Practicing Zhao Bao Tai Chi Chuan requires understanding how to "operate the dang," and Tai Chi master Zheng's method is extremely subtle, appearing as if it is not there. The higher the skill, the smaller the movement circles, making the changes imperceptible, which keeps the opponent unaware of one's depth and variability.

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June 1, 2024
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The two Force within Tai Chi

    In Tai Chi Chuan, there are many techniques, among which "Smooth Force" and "Touch Force" are important. "Smooth Force" is about experiencing the circulation of one's own strength and mastering the formation of force circles in different body parts. This practice, traditionally referred to as "circle drawing" by the old masters, is essential for improving one's Tai Chi skills and physical fitness. In Tai Chi, "Smooth Force" is a technique that aligns the body's various parts. The power developed through this technique has unique meanings and content, differing from the usual ways of exerting force in daily life or work. Generally, innate force is called "natural strength," while the force obtained through martial arts training is called "acquired strength" or "internal strength." This acquired strength enhances the technical quality and various attributes of Tai Chi Chuan, making the body relaxed, supple, and coordinated.       "Smooth Force" is first experienced during form practice and stance training, using the mind to guide and harmonize spirit, mind, qi, and strength. This coordination balances the body's upper and lower, left and right, front and back. For example, when both hands rise in "peng," the body should have a downward intention, incorporating chest containment, back expansion, and sinking qi to the dantian. When pressing down with both hands, the body should have an upward intention, coordinating with shoulder relaxation, elbow sinking, head lifting, and sinking qi to the dantian. When pushing forward with the hands, the mingmen (life gate) should have a backward stretching intention. This duality of movement allows the practitioner to feel the internal force's extension and balance, creating a state of support in all directions, achieving a balance between movement and stillness, and preventing physical ailments from improper posture.

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May 30, 2024
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What is Tai Chi

Nowadays, there are many people practicing traditional Tai Chi worldwide—reportedly several hundred million. As a representative of Chinese cultural heritage, Tai Chi has also been honored as an Intangible Cultural Heritage of Humanity. Such large numbers and market scale are indeed gratifying. It's certainly a good thing that the valuable practices left by our ancestors benefit more people.     From a health and wellness perspective, the value of Tai Chi is unquestionable. However, as a martial art, today's Tai Chi has strayed from its martial roots, becoming unrecognizable and far from authentic. With the widespread promotion of Tai Chi, there are very few who can truly be said to practice "traditional Tai Chi." Those who master the traditional skills are even rarer. The reason for this is simple: although many people practice Tai Chi, very few truly study what "Tai Chi" is. Many believe that knowing a few routines constitutes Tai Chi. Because of this, today's Tai Chi is often ridiculed as "Tai Chi exercises."

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May 25, 2024
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the Ultimate goal for high level Tai chi practice

        In advanced stages of practicing Tai Chi, the focus is on cultivating the vital energy within the Dantian. To practice Tai Chi, one must understand its principles thoroughly and apply the correct methods to truly master the skills and be able to apply them in push hands. Tai Chi is not only a profound theoretical martial art but also applicable in actual combat; without this application, theory and practice are disconnected. However, in real life, many practice Tai Chi without integrating its philosophy and techniques, often resulting in purely theoretical discussions that are too abstract, or purely technical practices that are too concrete. This results in a failure to fully grasp and pass on the complete essence of Tai Chi.

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April 29, 2024
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Three Level Outline of Tai Chi Exercise

There are three levels, divided into Heaven, Earth, and Human. The Human level is for stretching muscles and promoting blood circulation. The Earth level is for opening and reaching flexibility. The Heaven level is for sensory functions. There are nine sub-levels, each main level containing three sub-levels, making it three levels with nine sub-levels in total: Human Level (three sub-levels): 1. Stretching from shoulder to wrist (First level): The method starts with stretching the wrist, followed by the elbow, and then the shoulder, using no force, progressing from softness, seeking straightness in the bend, forming a circle. 2. From the hip to the knee to the ankle (Second level): From hip to knee to ankle, all should be relaxed and soft, with strength centered in the arch of the foot, grounded, distinguishing between the solid and the void in feet and hands alike. 3. From the tailbone to the crown (Third level): This involves softening the waist as if boneless through flexible spinal muscles, focusing on keeping the tailbone centered and the head suspended.

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April 21, 2024