You are currently viewing Must reads Master Wang Xian’s Tai Chi Quan Q&A.  – 1

Must reads Master Wang Xian’s Tai Chi Quan Q&A. – 1

These questions are directly derived from the practice of Tai Chi Quan, mainly for fitness purposes, and have strong relevance. Experts have provided detailed explanations for these questions. We have selected some representative and typical questions and asked experts to supplement and revise them, compiling them here. The complete answers are easy to understand, practical, and avoid unnecessary complexity, making them very helpful for Tai Chi Quan fitness.

Which style of Tai Chi Quan is good to practice?

There are many different styles of Tai Chi Quan, with Chen, Yang, Wu, Wu (Hao), Sun, and other styles being widely spread and relatively famous. Each style of Tai Chi Quan has various routines, some simple and others complex, including barehand routines and weapon routines. This provides a wide range of choices for people to practice Tai Chi Quan, suiting various situations. It can be said that all these styles and routines of Tai Chi Quan have the effect of enhancing health and fitness. However, the choice also depends on individual circumstances, and several aspects can be considered.

First, choose according to personal preference. Although each style of Tai Chi Quan shares basic principles and techniques, there are also noticeable differences, particularly in terms of style. Before starting to practice, it is recommended to take a look at the routines of different styles of Tai Chi Quan. If you find a style that you like, you will have the interest to practice and persist. Tai Chi Quan for fitness is not just a physical activity; it is a comprehensive process of enjoyment, aesthetics, and self-body awareness. It even involves cultural and psychological experiences. The more you like it, and the more genuine the liking comes from within, rather than treating it as a task to complete, the better your fitness results will be. Tai Chi Quan emphasizes the integration of body and mind.

Second, consider your learning conditions. For example, do you have a teacher? Which style of Tai Chi Quan does the teacher specialize in? If you prefer a particular style of Tai Chi Quan, it is important to have a teacher to guide you, especially for beginners and improvement. Therefore, it is suggested that if you have access to a very good teacher, you can start learning from them.

Third, consider your physical condition. How is your physical fitness? If you have weaker physical condition, you can choose Yang style, Wu style, etc. If you have better physical fitness, you can choose Chen style, Zhao Bao, etc.

Fourth, when starting with the routines, it is advisable to begin with relatively simple ones. To adapt to the development of the times, almost all Tai Chi Quan styles have their simplified routines, in addition to the traditional ones. When starting to learn, it is better to start with simpler routines and learn some typical movements first. Tai Chi Quan has a characteristic that many fundamental principles, especially some essential principles, are incorporated into typical movements. By mastering several typical movements, it will greatly help in learning the entire Tai Chi Quan routine. The simplified routines of different styles are composed by extracting and combining these typical movements.

Can Tai Chi be practiced in stormy weather?

Practicing Tai Chi is a health-promoting activity that should be avoided in windy and cold conditions. There’s a saying in Tai Chi: “Avoid wind as if avoiding arrows.” Therefore, it’s not advisable to practice Tai Chi during strong winds because the practice involves relaxing the whole body, and sometimes it may lead to sweating. Exposing yourself to the wind increases the risk of catching a cold. In traditional Chinese medicine, this is referred to as “external pathogenic factors invading the body.” On rainy days, if you dress appropriately and avoid getting drenched in the rain, you can still practice Tai Chi. However, practicing Tai Chi during thunderstorms poses certain risks. In the past, there was a belief that practicing martial arts during thunderstorms could enhance martial skills, but this has no scientific basis.

Can Tai Chi be practiced indoors?

One of the advantages of practicing Tai Chi is its flexibility in terms of space requirements. You can assume the Tai Chi posture and perform the movements anytime and anywhere. As long as you have enough space indoors, you can practice Tai Chi. “Enough space” doesn’t necessarily mean performing a complete routine from start to finish, as it limits the options for space selection. However, you should be able to complete several movements in succession, practicing them separately in segments. If you move to a different location for each individual movement, it won’t allow for continuity and won’t reflect the training characteristics of Tai Chi routines. In that case, it would be better to practice individual techniques in one place and connect them together in a more spacious area. In general, adapt to the available space. However, it’s important to ensure good ventilation when practicing Tai Chi indoors.

Can people with chronic illnesses practice Tai Chi?

Tai Chi is a very gentle exercise that has both the effect of strengthening the body and promoting health, as well as a good auxiliary role in the recovery of chronic diseases. That’s why Traditional Chinese Medicine includes Tai Chi as an important therapeutic approach in the system of rehabilitation and health preservation. Nowadays, many sanatoriums and rehabilitation hospitals in China have introduced Tai Chi as an exercise method. However, Tai Chi cannot replace the treatments provided by Western and Chinese medicine. For chronic diseases, it is important to receive scientific treatment under the guidance of a doctor.

When practicing Tai Chi with chronic diseases, it is necessary to choose the appropriate Tai Chi style based on the specific chronic condition. Generally, chronic disease patients should choose a milder and less demanding style, such as the 24-form simplified Tai Chi. The practice should also be tailored to the individual’s specific physical condition. Different chronic diseases have different characteristics, and certain specific types may require special attention. For example, if you have limited lower limb mobility, you may not be able to perform deep squats like in regular Tai Chi practice. In such cases, you can focus on upper body exercises while sitting, and the approach should be individualized. For general chronic diseases related to the heart, respiratory system, or nervous system, there are no specific precautions during Tai Chi practice as long as you follow the principles. Many people who practice Tai Chi may already be chronic disease patients and use Tai Chi as a means to treat their conditions. So, it’s not a question of whether they can practice or not, but rather how to practice correctly and with the right methodology. If you have a chronic condition such as arthritis in the lower limbs, and it is severe, it is necessary to reduce the intensity of movements like deep squats and leg kicks to avoid excessive strain. Relying solely on medication for chronic diseases is not a proactive approach, and incorporating gentle exercises like Tai Chi can be a valuable means of rehabilitation.

Some people may experience knee joint pain during the practice of Tai Chi. What could be the reason behind this, and how can it be avoided?

Tai Chi exercise has the function of strengthening the body and enhancing physical fitness, especially in terms of strengthening the lower limbs. Correct practice should not lead to knee joint pain. When practicing Tai Chi, it is important to pay special attention to protecting your knees. Knee problems during practice can generally be attributed to two reasons. First, it could be due to excessive exercise volume and excessive force, such as deep squats or trying to perform too many repetitions. Like other forms of exercise, Tai Chi practice should not be monotonous and should not necessarily involve starting from the beginning and practicing the entire routine. Instead, you can focus on individual movements, do some leg stretches, and perform supplementary exercises. Difficult movements that you struggle with can be reinforced through specific exercises. For example, if an independent movement is unstable, it can be practiced separately as an independent movement. If there is instability in leg support, it can be combined with stance training. This way, the knee joints won’t constantly bear the full load, and there will be periods of relaxation. The practice methods of Tai Chi are diverse. It is sufficient to sincerely perform two or three complete routines each time, and one should not pursue quantity alone. This approach is not only monotonous but also scientifically ineffective and fails to truly improve one’s level. The second reason could be that many people think Tai Chi is very gentle and fail to warm up or cool down appropriately. While Tai Chi is a gentle exercise in overall style, there is still a considerable amount of localized movement involved. Without adequate warm-up, the knee joints can be subjected to continuous tension rather than the alternating tension and relaxation experienced during activities like regular walking. Therefore, like any other exercise,

warming up is necessary before practicing Tai Chi. After practicing Tai Chi, it is also important to engage in activities such as walking and relaxation exercises. As the saying in martial arts goes, “If you don’t move your legs after practicing punches, you’re bound to be reckless.” Don’t think that only long-range punches require leg kicking, relaxation, and walking. This aspect is often overlooked by people during Tai Chi practice. Before practicing Tai Chi, warm-up exercises should be performed, and after practice, additional activities should be included to relax and adjust. It can even involve playing other sports or jogging to relieve the static fatigue caused by Tai Chi. Changing the type of exercise and adjusting the exercise volume are effective ways to alleviate fatigue. For most individuals, taking a walk, performing leg stretches, and doing warm-up exercises are necessary for recovery and preparation after training.

Both of the aforementioned reasons can lead to excessive load on the knee joints, resulting in pain. When practicing, one should self-monitor and control the posture and intensity of squats, as well as incorporate more relaxation exercises during breaks. Additionally, there is a possibility that individuals may have neglected to keep their knees warm and developed joint inflammation. This is not a problem related to exercise but rather exercise hygiene. If you feel soreness in your knee joints, it is advisable to wear thin knee pads to provide support and assistive strength while keeping them warm. People often overlook the safety and hygiene aspects of Tai Chi exercises. The static load and fatigue on the thigh muscles and knee joints during Tai Chi are not inferior to explosive dynamic movements like jumping. Therefore, we should not neglect them. By mastering appropriate exercise intensity, preparing and finishing with warm-up and cool-down activities, and adopting measures to protect the knee joints, knee problems can be avoided during Tai Chi practice.

Is there any difference between men and women practicing Tai Chi?

Tai Chi is suitable for people of all genders, and although there may be gender differences, there shouldn’t be significant distinctions in practicing Tai Chi. If we were to categorize, there might be a few aspects to consider. First is the psychological difference, which may lead to variations in the choice of styles and routines. For example, female practitioners may prefer softer styles like Yang-style, while male practitioners may prefer more vigorous styles like Chen-style. Another consideration is related to the physiological cycle and fluctuations in physical and mental condition for female practitioners. It may be necessary to adjust the intensity and frequency of practice accordingly. Lastly, both male and female practitioners should adjust the exercise volume based on their individual capabilities.

How long is it appropriate to practice Tai Chi each day?

Tai Chi is a holistic exercise that should not be solely measured by quantity but rather by quality. It is better to practice correctly for 20 minutes each day than to practice incorrectly for one hour. Additionally, the effectiveness also depends on the density and intensity of your practice within the allocated time. Whether you continuously perform techniques for an entire hour or incorporate intervals and alternate between different forms makes a difference. If you have sufficient time, you can arrange your training content scientifically by combining dynamic and static exercises, solo routines, and partnered exercises like pushing hands. On average, practicing Tai Chi for 30 minutes to two hours per day is suitable. Occasionally, spending 10 minutes to perform a simplified Tai Chi routine can also yield good results if done consistently.

How should breathing be coordinated during Tai Chi practice?

Breathing is an important aspect of Tai Chi. Different schools may have varying explanations about Tai Chi breathing, such as emphasizing “sinking the breath to the dantian” or advocating “abdominal breathing.” However, in general, there are two breathing methods: natural breathing and coordinated breathing with the movements. Natural breathing means not excessively focusing on coordinating breath with the postures and movements. Instead, after establishing a solid foundation in the techniques, the breath should be natural and comfortable. Once you feel comfortable, the coordination between breath and movement will naturally occur. This method essentially regulates breathing through movements. However, this approach requires accurate and standardized movements, demanding a higher level of proficiency. Coordinated breathing involves consciously synchronizing breath with movements, where the length of breath corresponds to the duration of movements, and inhalation and exhalation are connected with the opening and closing of the body. Generally, exhale during outward movements, inhale during inward movements, exhale during descending movements, inhale during ascending movements, exhale when issuing power, and inhale when storing power. Regardless of the breathing method, the key principles are to be subtle, even, deep, and prolonged.

Does the complexity of Tai Chi forms correlate with deeper effectiveness?

Traditional martial arts forms, including Tai Chi routines, tend to be complex as they link together numerous martial movements, aiding in memorization, comprehensive application, and increased physical activity. In modern times, Tai Chi has been systematically simplified to accommodate a wider range of practitioners, particularly those practicing for health and fitness purposes. Simplifying the forms does not necessarily diminish the exercise’s effectiveness because the fundamental principles and techniques of Tai Chi remain unchanged. Therefore, if the goal is primarily fitness, practicing simplified routines is sufficient. However, if you have more time, energy, and interest, or if you wish to enhance proficiency in various aspects, it would be beneficial to learn more comprehensive content.

Is it necessary to practice pushing hands in Tai Chi?

The purpose of pushing hands in Tai Chi is to experience the characteristics of Tai Chi’s energy and the variations in force through a cooperative and confrontational manner. Although this experience can also be attained during solo practice, pushing hands provides a more

direct approach. Additionally, pushing hands enhances communication and adds an element of enjoyment. Therefore, if possible, it is beneficial to receive guidance from a teacher and engage in appropriate pushing hands training. For those who do not have access to such training, it is important to self-reflect and maintain a sense of facing an opponent during solo practice, as this is a characteristic of martial arts.

Can Tai Chi be self-taught?

In the past, there was a saying “A decade of practicing Tai Chi without leaving home,” which meant that Tai Chi was difficult to master. This was due to its rich content and the conservative nature of the teachers, among other reasons. From the perspective of modern society and fitness, Tai Chi can be self-taught for several reasons. First, Tai Chi is already a well-known form of exercise for most people, and they have some understanding of it and are familiar with its styles. Second, there are many publications available for reference, including written materials and audiovisual resources. Additionally, there are various ways to connect with teachers and fellow practitioners for communication and advice. With dedication and focus, Tai Chi can be learned through self-study. However, there are some methods to consider when self-teaching. First, don’t rush to imitate the movements immediately. Instead, observe others practicing and try to understand the overall picture before focusing on the details. Whether you observe in the park or watch recordings at home, first grasp the “whole” and then the “parts.” Second, it is important to learn how to read books on Tai Chi. Understand the meanings of specialized terminology and the patterns of describing Tai Chi movements in texts. Familiarize yourself with the terminology to accurately grasp the essentials conveyed in the books. Third, when learning the movements, you can start by breaking them down and then gradually integrate them. Two important points during learning are to start slowly and carefully analyze the movements. After learning a few movements, you can gradually increase the speed and improve your grasp of the techniques. Pay special attention to understanding the directions and variations of each movement. If possible, it is best to watch teachers, especially skilled ones, repeatedly through videos. The saying “Practice a punch a thousand times, and its meaning will become apparent” means that by observing a punch a thousand times, its principles will become clear.

How should eye contact be used in Tai Chi practice?

“Eyes are the seed of the mind.” The eyes are the window to your internal state, and an important indicator of your spirit in Tai Chi practice. Therefore, the use of eye contact in Tai Chi is crucial. First, during practice, the eyes should not be scattered. If they are, your focus will become chaotic, your energy will leak out, and your spirit will not be full. Therefore, during Tai Chi practice, the eyes should always be modest, contained, and not overly expressive. However, they should not be dull either. If you contain the eyes but they appear absent or lack fluidity, the vitality of your movements will be diminished. Therefore, the eyes should be both contained and vibrant, exhibiting a state of “contained radiance.” In terms of specific methods, the eyes should follow the movements. Your gaze should be coordinated with the actions, consistent, and responsive to the changes in the postures. At times, the eyes should follow the hands, but this is not an absolute rule. Pay attention to the specific requirements of each posture and carefully observe the changes in eye contact.

What are the fundamental exercises to practice for Tai Chi fitness?

Tai Chi for fitness is a systematic endeavor, and fundamental exercises play a foundational role, so they should be given importance. The fundamental exercises in Tai Chi include basic hand positions, techniques, footwork, body alignment, and body movements. They also encompass basic postures such as Cloud Hands, Single Whip, and Closing Movement, among others. Additionally, basic internal training, such as standing meditation (Zhan Zhuang) and breathing exercises, are essential. These fundamental exercises can be practiced individually or incorporated into the practice of Tai Chi routines to gain a deeper understanding.

What is the recommended scientific approach to practicing Tai Chi?

The proper sequence of learning Tai Chi is a topic of concern

 for many people. Many individuals start learning Tai Chi by immediately focusing on the routines, but this may not be the most suitable approach. Following the correct learning process for Tai Chi can yield long-term benefits. Before starting the physical movements, it is beneficial to read books on Tai Chi to gain an understanding of its basic characteristics and principles. This often enhances the effectiveness of the practice. Afterward, begin with practicing the fundamental exercises. Under the guidance of a teacher, select a few key fundamental exercises that correspond to the Tai Chi routine you are learning and focus on grasping their essence. Once proficient in the individual exercises, you can progress to practicing individual postures. Through the practice of individual postures, you will experience the technical features of Tai Chi, such as the harmonious coordination of upper and lower body, the continuous flow of movements, and the integration of internal and external aspects. Once you have become skilled in practicing individual postures, you can proceed to learn the complete routine. The learning sequence does not necessarily have to follow the exact order from start to finish. You can choose to practice challenging postures repeatedly before integrating them into the sequence. However, it is essential to carefully observe the overall rhythm and gracefulness of the entire routine since many aspects of Tai Chi can only be experienced through the complete flow of the routine.

What kind of speed is appropriate in Tai Chi practice?

The speed of Tai Chi practice is also a dialectical issue. Generally speaking, Tai Chi is perceived as slow in practice, especially for health and fitness purposes. After becoming proficient in the routine, it is recommended to practice at a normal speed gradually. Currently, a simplified routine can be completed in about 5 minutes, and it’s fine for individuals to slow down further according to their own circumstances. The key is to perform the movements correctly and emphasize the essentials.

However, the understanding of speed in Tai Chi should not be mechanical; there should also be variations. Chen-style Tai Chi routines, for example, involve alternating between fast and slow movements, which is one of its characteristics. This variation should be demonstrated during practice. In learning and training, intentionally varying the speed can help to experience the internal structure of the techniques. For instance, practicing certain movements quickly can vividly convey their martial meaning, or when you’re repeatedly practicing a movement without grasping its essence, a change in speed can provide a different perspective. This is a matter of training methodology. Additionally, some traditional Tai Chi styles have specific practice routines with very fast speeds, such as the “Fast Set” in the Yang style, but they are relatively less known due to limited public dissemination.

How should we understand balance in Tai Chi fitness?

Balance is a fundamental principle in Tai Chi for health. According to traditional Chinese medicine, the human body is an organic balance structure, where yin and yang interact and mutually support each other. Once the balance between the internal and external aspects of the body is disrupted, pathological changes may occur. Therefore, balance is emphasized throughout the theory and practice of Tai Chi. For each movement in Tai Chi, it is important to understand the relationship between internal and external balance, how the external form appears, and the internal function. The goal is to achieve “inner and outer balance.”

Merely practicing the external form without reaching a deep level will not yield significant effects. Each movement has an opening and closing relationship, which is also a form of balance. How much to open and how to close, and the interconnectedness of this opening and closing, needs to be understood. Opening pertains to the external aspect, relating to others and the environment, while closing pertains to the internal aspect, relating to oneself. How to achieve balance in this transition is known as “opening and closing balance.” There is also “upper and lower balance.” Many movements involve both upward and downward components. In boxing theory, it is said, “To go up, you must first contain down,” which is a contradiction of unity. There are many other aspects of balance, such as the balance between breathing and movement, the balance between the hands and feet. In summary, it is a “yin-yang balance.” It is essential to understand the yin-yang attributes of each element and their dynamic changes. Therefore, understanding the relationship of balance also requires a dynamic grasp.

Leave a Reply