Explore the art, philosophy, and incredible benefits of this ancient practice for improved well-being and inner harmony.

BeginnerGuide

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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June 3, 2024
forms

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
forms

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
Principles

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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May 27, 2024
forms

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
interviews

Chen Xiaowang on Tai Chi for Beginner – A Personal Interview

What stayed with me after listening to Chen Xiaowang that Sunday morning was not a secret technique or a complicated Tai Chi theory. It was how ordinary his advice sounded: learn naturally, don't rush, and give your body enough time to understand what your mind wants it to do. 　　It was around 10 o'clock on a Sunday morning in the Tai Chi studio. The first thing that caught my eye was the blue. Chen Xiaowang was wearing a vivid royal-blue traditional Chinese training suit, the jacket cut loose through the shoulders and waist, with a standing collar and a row of simple cloth fastenings running down the front. His trousers were the same bright blue, loose enough for movement without looking oversized. Against everything happening around him in the room, the color made him immediately stand out.

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June 24, 2023
Bagua Zhang

Advanced Combat Techniques: Understanding Vital Organs and Joints

Picking up from where we left off, we continue to explore the role of the hip joint in technical movements. I will introduce two types of force exertion in the hip joint: thrusting and rotating. Let's use the "Push Thrust" move from boxing as an example to explain the thrusting force.        In boxing, the Push Thrust is a basic takedown technique. Unlike the pushing actions in self-defense videos online, the Push Thrust requires the explosion of full-body strength, propelling forward while the hands carry and then thrust forward vigorously.       This move is somewhat akin to the Tiger Pounce in Xingyi Quan, resembling the pounce of predators like wolves and tigers during a hunt. Note that once executed, this move is almost impossible to counter. Here, I advise against retreating to absorb the impact and then trying to counter with an over-the-shoulder throw, as that might send you flying even further.    Now, let's break down the Push Thrust. First, the front foot steps forward, allowing sufficient space for force generation. Then, the back foot pushes off the ground, driving the whole body forward, and the hip joint thrusts forward, powering the upper body to lean forward and push with the hands. This move can also be combined with the "Catch" technique, grabbing the opponent's shoulders to complete the movement. When ensuring an effective attack that the opponent can't dodge, this move can directly knock down the opponent.

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May 19, 2024
Other Martial Arts / Other Martial Art

San Da: the front hand straight punch.

 In this article, I will explain the most basic and commonly used punch in Sanda: the front hand straight punch.      In the realm of combat, the front hand straight punch mainly comes in two types: one involves turning the front foot (this type of front hand straight punch is often intended for direct strikes, causing damage to the opponent with strong lethal power).         The second type does not involve turning the front foot. Compared to the first type, this front hand straight punch has weaker lethal power, but it is more effective in connecting subsequent actions. Its primary use is for probing the opponent, measuring the striking distance, scoring points, and linking subsequent actions for combination attacks (such as a front hand straight punch followed by a back hand straight punch, or a front hand straight punch followed by a throwing technique).

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May 17, 2024