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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How to Tai Chi Long Pole

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.

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Tai CHi feet training

Although Tai Chi Chuan is named as "Chuan" (fist), in reality, it starts with the feet, training from the feet up. In this sense, Tai Chi Chuan can also be called Tai Chi foot. Therefore, the ancients proposed the concept of "its root is in the feet." This concept, both in theory and practice, developed the martial art of Tai Chi Chuan. Who proposed this idea? Initially, I saw materials suggesting it was the work of Master Wu Yuxiang. However, later, books such as "Comprehensive Guide to Taoist Qigong" and "Oriental Cultivation Library" as well as "The Small Frame of Wudang Zhao Bao Tai Chi Chuan" reprinted content from the 1970s Taiwan Freedom Press publication "Essence of the Taoist Canon," revealing that it was Zhang Sanfeng who proposed this idea. His secrets consist of fifteen sections, and the fourth section, "Tai Chi Chuan Method," mentions "its root is in the feet." Comparing this to Wu Yuxiang's works, except for a few words, the content is entirely the same. Here is an excerpt from "The Small Frame of Wudang Zhao Bao Tai Chi Chuan":

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Tai Chi from complicate to easy

        The Great Way is exceedingly simple, formless, and methodless. This represents a high-level state of naturalness and returning to simplicity. In this state of tranquility and non-action, selflessness and unity with nature, one does not seek to improve skills, yet skill naturally improves; one does not seek to heal, yet body and mind naturally adjust; one does not seek abilities, yet abilities naturally manifest; one does not seek the circulation of qi, yet all meridians naturally become unblocked. The most profound truths are the simplest and most ordinary. Transforming the most complex into the simplest is the highest wisdom. The greatest individuals appear noble precisely because of their simplicity.        The Great Way is exceedingly simple, and so is life. Enlightenment means that profound truths become simple, and simplicity reveals profound truths. From seeing mountains as mountains to seeing mountains as mountains again, the state is different. From simplicity to complexity and back to simplicity is the process of sublimation. The meaning of life lies in simplicity. When a person reaches a certain level of cultivation, they become indifferent to many things and simplify their lives. You may understand others, but they may not understand you; it is not about understanding, but about recognition.      Refined in mind and simple in form. Questioning the soul is the ultimate issue for humans. Simplicity is not only a form of supreme beauty but also a skill and a state of being. Seeing through but not saying through is a high realm; seeing vaguely but with clarity of mind is true insight. Knowing without knowing, seeing but deliberately not seeing through, is thorough understanding. Knowing that the world cannot be completely seen through is true insight. The clarity after the lack of clarity and the understanding after not understanding are true wisdom.

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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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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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Tai Chi and Traditional Chinese Medicine

       Traditional Chinese Medicine (TCM) believes that the human body is an interconnected whole, centered around the internal organs, connected through the meridians that circulate qi and blood, linking to other bodily structures like the sense organs. Within this whole, the internal organs, meridians, and qi and blood are interrelated and mutually restrictive. Under the leadership and coordination of the "Heart - the Monarch's Palace" (the cerebral cortex and central nervous system), they perform various physiological activities, maintaining the balance of yin and yang.       Tai Chi Chuan, created based on the theories of yin and yang, internal organs, meridians, and qi and blood, can be summarized in one phrase: "Intention and qi as the ruler, bones and flesh as the ministers." The three adjustments are: adjusting the heart, adjusting the qi, and adjusting the body. The nine essentials are: stillness, concentration, connection, smoothness, sinking, fluency, relaxation, correctness, and integration. During practice, one must achieve tranquility of the mind and spirit, relax both internally and externally, move qi with the mind, move the body with qi, and unify spirit and form, intention and qi. Long-term and consistent practice will thus achieve the goal of strengthening the body.  1. Strengthening the Heart             "The heart is the master of the five internal organs and the six hollow organs." Tai Chi Chuan particularly emphasizes "calming the mind and using intention," using the mind to guide movements, thus achieving tranquility of the mind and spirit, concentration of thoughts, and relaxation of the body. This allows the internal organs to function normally and achieve relative balance. A calm mind results in quick thinking and fluent speech. Smooth circulation of heart qi enhances its function of governing blood circulation, reducing and eliminating internal blood stasis. With smooth and abundant blood flow, the complexion naturally becomes rosy.

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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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