Also known as Tai Chi Long Spear (a long staff with a spearhead), the staff is usually over three meters long, with a thick end (full grip) made of white wax wood. Tai Chi Long Staff has two types of practice: routine practice (called Thirteen Rods) and solo practice. Routine practice combines rod techniques such as adhering, coiling, twisting, brushing, bouncing, dragging, hanging, sweeping, thrusting, shaking, blocking, and lifting with corresponding footwork. Solo practice focuses on repeating the main single-move rod techniques to build endurance, increase internal strength, and enhance the coordination and explosive power of the crotch, waist, arms, and entire body.
1. Solo Practice Methods for Tai Chi Long Staff
1. Shaking the Staff
1. Stand sideways with both hands holding the staff, left foot slightly forward with toes pointing forward; right foot back, toes turned out 45 degrees, weight on the right. Right hand grips the end of the staff, palm down; left hand holds the middle-back of the staff, palm slanted up. The grip should be flexible, and the staff tip should be level with the chest. Eyes look forward.
2. Step forward with the left foot into a left bow stance while both hands, palms up, support the staff and thrust forward. The tip of the staff should be level with the chest, with force extending to the tip. Eyes look forward.
3. After thrusting, quickly turn the body to the right, shifting weight to the right into a half-horse stance. The right hand tightly grips the end of the staff, rotating it back, palm down. The left hand loosens first, then tightens, creating a bouncing force in the staff. Eyes on the staff tip.
**Requirements:** When thrusting the staff, keep the body upright, shift the weight forward, and push off with the back foot. Use arm and wrist strength to thrust the staff forward. When bouncing back, exhale, relax the hips and waist, sink qi to the dantian, and coordinate the strength of the crotch, waist, and arms with the whole body. At the point of force, like a car braking, the movement should be unified and resilient. The staff should remain level during thrusts and withdrawals.
2. Sweeping the Staff
1. Same as the shaking staff action.
2. Step forward with the left foot into a left bow stance while both hands sweep the staff upwards to the left. Inhale, keeping the force relaxed and gentle. Eyes on the staff tip.
3. After sweeping upward to the left, quickly turn the body to the right, shifting weight to the right while both hands sweep the staff downwards to the right with combined force, reaching the staff tip. Eyes on the staff tip.
**Requirements:** When sweeping upwards to the left, keep the force relaxed and gentle. When sweeping down to the right, turn quickly, exhale, and use force, combining the power of the waist and crotch. The force originates from the spine, integrates with the arms, coils to the staff tip, and relaxes the arms.
3. Collapsing the Staff
1. Same as the shaking staff action.
2. Step forward with the left foot into a left bow stance, shifting weight to the right while both hands sweep the staff downwards to the right with combined force, keeping the force relaxed and gentle. Eyes on the staff tip.
3. Without moving the feet, suddenly turn the body to the left, shifting weight to the left while both hands sweep the staff upwards to the left rear with combined force, reaching the staff tip. Eyes on the staff tip.
**Requirements:** Sweeping down to the right is to accumulate force. Turn quickly to the left, combining the power of the waist and crotch, exhale, and use force. The force originates from the spine, integrates with the arms, and coils to the staff tip.
4. Diagonal Upward Thrust
1. Same as the shaking staff action.
2. Step the left foot forward diagonally to the left, followed by a half-step with the right foot (or not), shifting weight slightly forward. Both hands hold the staff, left palm up, right palm down, first sweeping the staff slightly down to the right, then rotating upward and to the left front, exerting thrusting force. Eyes look diagonally upwards to the left.
**Requirements:** Sweeping the staff to the right rear is to accumulate force. The back foot’s step is to assist, and the upward thrust is executed by shaking the staff with accumulated force, reaching the staff tip. Coordination between the upper and lower body is essential.
5. Horizontal Sweep (Horizontal Eyebrow Sweep)
1. Same as the shaking staff action.
2. Step forward with the left foot into a left bow stance while both hands thrust the staff forward in a middle-level spear thrust. Eyes look in the thrust direction.
3. After thrusting, turn the body to the right, shifting weight slightly right into a half-horse stance, combining the power of the crotch and waist. Using coiling techniques, suddenly withdraw the staff, stopping the force briefly. Push the end of the staff slightly forward with the right hand, creating a horizontal backward sweeping force with the staff tip. Eyes on the staff tip.
**Requirements:** This action primarily combines the power of the crotch and waist with the strength of both arms, seamlessly executing thrusting, horizontal sweeping, and striking in one continuous motion, driven entirely by internal qi (dantian).
2. Precautions
1. The above methods are for the left side. During practice, alternate between left and right sides. The requirements for both sides are the same; only the direction and angle change.
2. Practicing the Tai Chi Long Staff requires a certain foundation in martial arts. Practice should ensure internal strength is full, steps are stable, and the waist and arms are coiled around the staff, with explosive force when needed.
3. Before practicing the Tai Chi Long Staff, warm up thoroughly. Start by moving all joints, then practice a set of internal exercises, such as the Bai Ba Qigong stance taught by Mr. Ma Hong or the dynamic-static eight methods by Mr. Ma Litang, to ensure smooth circulation of qi and blood.
4. Practice should be gradual, avoiding sporadic efforts. Start with a few repetitions of each move and gradually increase the amount. The ideal practice volume is to not feel fatigued after each session. The Long Staff exercises do not need to be practiced daily, but should be practiced regularly. Traditionally, martial artists practiced forms in the morning and skills in the evening. Although there are many auxiliary exercises in various schools, the Long Staff exercise is the primary choice as an auxiliary practice in the Tai Chi system.
