Tai Chi’s relaxation technique is essential; without relaxation, true skill is hard to train.
太极松功不可无，不松难练真功夫。
Internal energy supports as a backing, without internal strength, there is no relaxation.
内气支援做后盾, 没有内劲不是松。
Relaxation of the mind is key, the body relaxes naturally.
意念放松是关键, 周身松柔凭自然。
Not practicing relaxation is a waste of effort, years of hard training can still be confused.
不练松功白费力, 苦练数载亦糊涂。
Relaxation as a part of practicing Tai Chi’s internal skills is very crucial in the whole training process. Without understanding what relaxation is, how to relax, the role of relaxation in internal training, the purpose of relaxation, the principles of relaxation, etc., it is impossible to practice true internal Tai Chi. As the master stated in his writings: “Practicing Tai Chi, one never goes beyond the word ‘relax’. If there’s a bit of tension, or a part that’s not relaxed, one will never achieve mastery.” What then is relaxation? The dictionary defines it as “the state of being free from tension and mental stress.” For example, to relax. The master emphasized the essence of relaxation both mentally and spiritually in his writings. That is: mentally, one should maintain tranquility and nurture the spirit, then the strength will naturally be reserved. When the fist moves, never forget to maintain purity and relaxation so that wisdom can grow; guided by mental consciousness, the body should gradually achieve maximum relaxation. Daily imbue the spirit of relaxation, and over time, one will achieve true relaxation; in terms of standards for relaxation, it is required not just mentally and physically, but also in joints and sinews, to be thoroughly relaxed and penetrable, to the extent that not a single thread can withstand external force, completely free of distractions. From the dictionary and the master’s writings, it’s clear that to properly practice Tai Chi’s relaxation technique, one must start with mental (conceptual) relaxation, to correctly grasp the key to relaxation, and step by step, practice the relaxation technique deeply.
Tai Chi’s relaxation technique, both in theoretical understanding and in practical training as a special topic discussed in Tai Chi writings, the master pioneered the training of internal skills, contributing greatly to the theory and practice of Tai Chi’s internal skills. It solved the “bottleneck” problem people encountered in practicing internal Tai Chi, pointing out the direction for enthusiasts of internal Tai Chi training. “Relaxation” as an abstract term is relatively hard to grasp in practicing internal Tai Chi, many people are confused by the wrong understanding of “relaxation” and find it hard to master in practice, leading to regret for still wandering outside the door of Tai Chi today. Over four years, under the master’s verbal instruction and by example, I have pondered deeply and gained a profound understanding, and have some insights on the training of Tai Chi’s “relaxation technique” to discuss.
I. Understanding the Relationship between “Looseness” and Internal Strength Training in Tai Chi
The reason Tai Chi’s internal strength training is termed as such is because it targets the spirit, intention, and energy (Qi) of a person as its ultimate training goals. This marks a fundamental difference from external martial arts, which focus on developing the outer muscles, bones, and skin to enhance resistance to physical blows. In essence, external martial arts emphasize the hard power of concentrated spirit, intention, and energy. In contrast, Tai Chi internal training prioritizes the cultivation of spirit, intention, and energy through a three-step internal training method that produces a new “energy flow” characterized by external softness and internal steel-like strength. This approach focuses on the integration of spirit, intention, and energy. The training methods of Tai Chi differ from those of external martial arts, which rely on rigorous physical training to enhance muscle elasticity. Tai Chi, on the other hand, advocates for effortlessness, aiming to develop a profound sense of softness and flexibility through the principle of “using intention rather than force,” thereby seeking an elusive and divine energy flow and responsiveness to unpredictable changes. From this analysis, it’s clear that “looseness” is a prerequisite for Tai Chi internal training. Without it, advancing in Tai Chi is difficult, if not impossible. So, what is the relationship between “looseness” and internal training? Firstly, looseness is a fundamental requirement for practicing Tai Chi. Martial arts theory states, “With every lift of a hand or a foot, the slightest exertion of force leads to deviation.” Secondly, looseness forms the foundation of Tai Chi practice. Whether it’s the three-step method or push hands, without complete relaxation, neither can be effectively practiced, leading to disadvantage or mere shoving in push hands. Stiffness prevents the internal energy from circulating within the body, particularly affecting waist movement, which in turn inhibits the expression of internal strength, deviating from true internal practice. Thus, “looseness” and Tai Chi internal training are mutually reinforcing, indispensable to each other, implying that “looseness” is essential for cultivating pure internal strength, and without it, success is unattainable. Conversely, the application and full expression of internal strength also require a state of complete relaxation to unleash its true power and effectiveness.
II. Application of “Looseness” in Internal Training
For those practicing Tai Chi’s internal methods, understanding and applying the concept of “looseness” is crucial. The concept and training methods of Tai Chi “looseness” are abstract, invisible, and intangible. While physical movements in the first step are observable, the movements and changes in the second and third steps are not visible, relying solely on physiological sensation. Hence, mastering Tai Chi “looseness” and its practice becomes critically important to avoid misunderstandings that could lead to deviations in internal training, as evidenced by numerous cases. How then should one gauge “looseness” in internal training? Specifically, it involves strictly adhering to the training methods taught by a master, with thorough understanding and no half-measures. Beginners must keenly grasp and reflect on these teachings to minimize or avoid deviations in the three-step method. The main reason for minimal progress in some practitioners is a lack of understanding or clarity about “looseness.” Furthermore, in training, it’s essential to correctly align “looseness” with each step of the method. Initially, the concept of “looseness” may be vague, leading to errors and misdirection. The experience suggests not pursuing extreme looseness initially but ensuring mental relaxation, which is sufficient. Since the first step’s requirements for looseness are not overly strict, focusing on maintaining concentration on the waist is adequate…
III. How to Master the Skill of “Relaxation”
The master points out in the article, “To relax, one must first relax the mind; when the mind is relaxed, everything else follows.” So, how does one achieve “relaxation”? And how does one train for it? This is the most concerning question for every practitioner of internal Tai Chi Chuan. Through the practice of training, I deeply realize that as long as every practitioner can maintain a peaceful mindset for their health, they must treat internal Tai Chi Chuan with sincerity. Every step of practicing internal skills must be treated seriously, without any half-heartedness or negligence, regardless of the weather, insisting on completing the daily practice. Over time, significant effects will be achieved. Firstly, for beginners, it is essential to strictly follow the training methods taught by the master, starting with the Wuji stance training, which is the foundation of mastering Tai Chi’s internal skills. Wuji stance training encompasses relaxation, intent, and breathing practices. Unfortunately, many fail to train seriously according to the methods taught by the master, either due to lack of time or practicing inconsistently. This is why stiffness remains a significant issue in their Tai Chi forms or push hands. Secondly, it is crucial to study and deeply understand the master’s articles on “how to practice Tai Chi relaxation skills,” aiming for true comprehension. With persistent effort, one will gradually achieve true relaxation as they delve deeper into their practice. For beginners, it is essential to practice the Wuji stance daily before practicing the forms, ideally for thirty minutes at a time, without rushing. As the old saying goes, haste makes waste. If one cannot truly calm their mind while standing, it’s better not to force it. Meaningful stance practice requires a calm mind to see significant results. Human brain cells are very active, and people’s social practices are rich, making it hard to calm down initially, which is normal. Everyone goes through this phase. The practice of Tai Chi’s internal skills, cultivating spirit, intent, and energy, aims to control and utilize these active physiological cells and habits through systematic training. Third, when practicing waist skills, Wuji stance training can help you relax your entire body. However, this relaxation is preliminary and still contains stiffness. It’s crucial to persist without compromise. The notion that one can develop Tai Chi’s internal skills without stance training is misguided and unrealistic. Those with this idea should read the master’s article on practicing Tai Chi relaxation skills seriously. It’s challenging to achieve complete relaxation through casual practice, let alone with a half-hearted approach. However, it’s also important not to confuse the practice of relaxation with immobility of the waist. The inability to engage the waist properly in forms or waist exercises often results from failing to maintain focus on the waist. Some people emphasize relaxation to the extent that it undermines their waist training, preventing them from progressing further. This lesson must be learned. Even today, some overly emphasize relaxation, missing the true purpose of practicing internal Tai Chi Chuan, with arguments that might seem valid for casual discussion but hold no value in real combat. For instance, the relaxation experienced during deep sleep has little relevance to practicing internal Tai Chi Chuan. Therefore, to truly master Tai Chi’s internal skills, one must practice standing in the Wuji stance, through which one can master the three-step method and ascend to the hall of Tai Chi culture.