What is Tai Chi Quan?
Taijiquan literally means “Supreme Ultimate Fist” or “Supreme Ultimate boxing”.
It is an internal Chinese Martial Art and was traditionally practiced in China for both its defensive training and its health benefits. There are many different styles and aspects of Tai Chi Quan, which we will look at later.
An Internal Martial Art is occupied with spiritual, mental or Qi-related aspects (see later notes), as opposed to an External Martial Art that focuses on just the physical aspects of fighting.
Non-Chinese can easily misunderstand this name. It can sound very aggressive, but actually Tai Chi Quan is just the opposite, force is met with gentleness, but remains an effective way of overcoming an opponent. Tai Chi Quan as a name must be understood in a philosophical context based on Chinese Taoism.
In Taoism all worldly elements are divided into two opposites known as Yin and Yang. This is embodied in the famous Yin Yang Symbol seen below.
Yin is female, dark, cold, introvert and the passive side of life, shown as the black portion.
Yang is male, light, warm, extrovert and the active aspect, shown as the white portion.
You will notice however that Yin has Yang as a part of it shown as a white spot. While Yang has Yin as a part of it shown by a dark spot. This shows that Yin contains the seeds of Yang, and Yang contains the seeds of Yin – the forces always coexist, and one does not exist without the other.
Everything in the universe (represented as the complete outer circle) consists of both Yin and Yang. The forces are opposites, but complement each other as long as they are in balance. Yin and Yang forces must be in balance for harmony to exist and for all things to function properly. When forces are out of balance, conflicts arise and proper function stops.
The curved lines represents the idea that nothing is absolute, for whatever reaches the extreme has already started towards its opposite.
The underlying principle is complete balance and harmony. The study of Tai Chi should help you to balance your mind, body and health. Ying and Yang are incorporated in to all aspects of Tai Chi.
In daily life, Yin and Yang represent opposites such as:
Yin Yang
Dark Light
Female Male
Soft Hard
Slow Fast
Wet Dry
Cold Warm
Inhale Exhale
Lower body Upper body
Front of body Back of body
Right side of Body Left side of body
Inside of limbs Outside of limbs
Step forwards Retreat
Stillness Motion
The Ying and Yang symbol is often thought by the West to symbolize good and evil. This is not the case.
Tai chi training focuses on both hard training (strengthening the body, improving posture, stamina and so on) and soft training (mental focus, moving meditation, breathing exercises and developing internal energy).
Chuan (Fist or Boxing) refers to its martial application. For those who study Tai Chi Quan for its martial applications the use of Ying and Yang can enable practitioners to overcome stronger opponents. For example, a hard attack is met with a soft response, to embrace, overcome and redirect it without causing harm.
Tai Chi is both practiced and performed by doing solo forms. These forms are made up of individual postures, attacks and defenses that gracefully flow into each other. Sometimes they are done slowly to promote Qi energy in the body.
Qi or Chi is frequently translated as “life-force” or “energy flow”. The literal translation of “Qi” is air, breath or gas.
The concept of Qi is generally taken as being the life process or flow of energy that sustains living beings and is found in both Chinese and Indian Philosophy.
Two types of Qi are sometimes talked about:
Pre-natal Qi – The internal energy a person is born with.
Acquired Qi – The Qi a person may develop over the course of their lifetime.
Traditional Chinese medicine asserts that a person’s Qi circulates round the body in channels called Meridians. Symptoms of various illnesses are believed to be caused by the blocking, disruption, or unbalancing of Qi movement through the body’s Meridians.
Chinese Medicine, Tai Chi and Qi Gong (see later notes) all seek to open, adjust and balance the circulation of Qi through these Meridians.
Dan Tian
If you literally translate from Chinese, Dan Tian means Elixir Field, it's where Qi is stored and cultivated. In Chinese medicine and Tai Chi, it is understood that our upper body has three Dan Tians.
Dan Tian
If you literally translate from Chinese, Dan Tian means Elixir Field, it's where Qi is stored and cultivated. In Chinese medicine and Tai Chi, it is understood that our upper body has three Dan Tians.
Upper Dan Tian - This stores and cultivates the mind's spirit.
Middle Dan Tian - This stores, gathers and purifies the post-natal Qi.
Lower Dan Tian - This stores and cultivates the original or pre-natal Qi you were born with.
Tai Chi and Qi Gong exercises use techniques that help to promote the optimum function of the Dan Tians and maintaining a healthy level of Qi in your body. The ability to maintain and use your Qi or energy flow correctly is important for the health of your mind and body.
Class Notes sectionMiddle Dan Tian - This stores, gathers and purifies the post-natal Qi.
Lower Dan Tian - This stores and cultivates the original or pre-natal Qi you were born with.
Tai Chi and Qi Gong exercises use techniques that help to promote the optimum function of the Dan Tians and maintaining a healthy level of Qi in your body. The ability to maintain and use your Qi or energy flow correctly is important for the health of your mind and body.
Qigong (Chi Kung)
The history of Qigong (Ch'i Kung) starts before the use of written records, in the mists of prehistory. Earliest estimates suggest that self-enhancement and empowerment practices started in China before, 500 BC.
While Qigong is strongly rooted into mystical and philosophical ground, the practical healing and stress management applications are the most popular aspects of the tradition in China today. Both the health and spiritual applications are rapidly gaining popularity in the Western world as people realize that disease and stress are relieved by peace of mind.
Qigong, along with Acupuncture, Massage and Herbal Medicines are the four main tools of traditional Chinese medicine. Simple Qigong exercises can be quickly learnt and incorporated easily into a busy schedule. Both massage and herbal remedies can also be done as self-care, however, Qigong is the mother of Chinese self-healing. Patients who use Qigong faithfully need less medication, less acupuncture and heal faster.
The word Qigong breaks into Qi and Gong: Qi = vitality, energy, life force, Gong = practice, cultivate, refine; Qigong = to cultivate and refine through practice one's vitality or life force. The Chinese believe that the primary mechanism that is triggered by the practice of Qigong is a spontaneous balancing and enhancing of the natural healing resources in the human system. Over thousands of years millions of people have benefited from these practices believing that improving the function of the Qi maintains health and heals disease.
The practice of Qigong triggers a wide array of physiological mechanisms that have profound healing benefits. It increases the delivery of oxygen to the tissues. It enhances the elimination of waste products as well as the transportation of immune cells through the lymph system. It also alters the chemistry of the brain and the nervous systems, enabling them to improve self-healing.
There are thousands of variations and styles of Qigong. Some of these are elaborate and complex, some mysterious and esoteric and some simple and practical. If you adjust to a relaxed, upright posture, take a deep breath and relax your mind - you are already doing Qigong. Try this: sit up, relax your body, take a deep breath and rest your mind for just a moment. Already you are stimulating an automatic self-healing response.
On any morning in the parks throughout China you will find literally thousands of people doing Qigong practices. Some practice individually quietly among the trees. Others practice in large groups of hundreds or even thousands. Often, one will see a patient, in hospital pyjamas, doing a special form of cancer recovery Qigong (Guo Lin Qigong)- a form of slow and intent walking. Or a group might stand in a circle chatting as they do a simple form based on hand movements (Fragrance Qigong).
Qigong is one of the most powerful self-healing traditions ever developed in human history. It is literally a health wonder of the world.
To improve your structure:
1. Ji – to hit, strike, stroke, break an attack, repel.
10. Dian – to point or poke. (As in a small area like a decimal point.)
12. Ya – to press down, push down, crush, control and add pressure.
Class
Notes
Recently we have been
thinking about a number of areas to help you improve your Qi Gong and Tai Chi.
Below are some key points that I hope will help you to improve your personal
practice.
Practice standing in Wu Ji
as often as you can.
Remember to do a body check (See standing in Wu Ji notes) to make sure
you are grounded, that your body alignment is good and your joints and muscles
are relaxed. Your breathing should be deep and even, clear your mind and try to
smile gently. This position will
help to improve your structure. You can also use this position to calm your
mind, for meditation and visualization exercises.
Strong Structure
·
Be stable, be rooted to the ground, and think about
your spring points.
·
Make sure your body is properly aligned.
·
Use Back force
·
Use neck force
·
Stick your chest to your back/sink your chest
·
Relax your muscles. Use the bones inside the muscles to move.
·
Movement starts from the ground and works
upwards. Upper torso follows the
lower torso. Shoulders move because the torso is moving. Arms move because the shoulders are
moving. Hands follow the arms. Remember that very often your arms are
not moving very far, it’s an optical illusion. It’s actually the use of opening
and closing of the Kua and use of twist, lift and sink force that makes the
movement.
·
Give yourself room to move, use gentle curves and
circles.
·
Don’t compress your joints.
·
Use your breath to control your movements.
· Use your mind and intent rather than physical force.
Standing in Wu Ji
· Use your mind and intent rather than physical force.
Standing in Wu Ji
Breathing
Qi Gong breathing is based on Taoist breathing methods that focus on
returning to the way we breathed as a baby or small child. This method focuses
on creating a breath that flows down into the belly, uses the diaphragm rather
than the rib cage and is smooth and relaxed. These methods can be practiced sitting,
standing or while doing any Tai Chi or Qi Gong set.
Breathe from Your Belly
Always breathe into your belly and not solely into your chest. This is
the way you breathed when you were a baby. Belly breathing drops and lifts the
big muscle of the diaphragm, the natural body mechanism that pushes air in and
out of your lungs.
Belly breathing helps centre your awareness in your lower torso, rather than in your head or upper torso, so that you feel more physically and energetically grounded. It helps you to relax your neck, shoulders and arms. It improves the circulation of blood and the flow of energy/Qi in your internal organs. Belly breathing provides a wonderful massage for your internal organs. Just as massaging your muscles adds to their tone and overall functioning, so will belly breathing benefit your internal organs. In terms of your health, massaging your internal organs is more important than toning your visible muscles. Belly breathing increases the blood circulation in the blood vessels that nourish your internal organs.
Belly breathing helps centre your awareness in your lower torso, rather than in your head or upper torso, so that you feel more physically and energetically grounded. It helps you to relax your neck, shoulders and arms. It improves the circulation of blood and the flow of energy/Qi in your internal organs. Belly breathing provides a wonderful massage for your internal organs. Just as massaging your muscles adds to their tone and overall functioning, so will belly breathing benefit your internal organs. In terms of your health, massaging your internal organs is more important than toning your visible muscles. Belly breathing increases the blood circulation in the blood vessels that nourish your internal organs.
Inhale and exhale only through your nostrils. If medical reasons make
this impractical, inhale through your nose and exhale through your mouth.
Inhale and exhale through your mouth only as a last resort.
Important Points to Think About:
- When you inhale, feel your breath come into your nose, down your throat and into your lungs and belly. Let your belly muscles expand to move your belly forward.
- When you exhale, let your belly return to its original position and relax. Do your best to completely relax your chest and not use any strength to push breath out when you breathe. You should have very little or no sense of air going into your chest and very little outward movement in your rib cage.
- First, practice by focusing on expanding and relaxing your lower belly about 3 cm below your navel.
- When you can expand and relax your lower belly comfortably, turn your attention to the area between your navel and just below your diaphragm. Placing your hands on your belly as you breathe will give you clear feedback as to whether and how much your belly is moving.
- Finally, concentrate on expanding and relaxing your diaphragm and solar plexus—just underneath your lowest ribs. Try to have your diaphragm move downward as you inhale and upward as you exhale. This will help push air into the back and top of your lungs, parts that seldom get exercised. Eventually, you will be able to move all parts of your belly in unison.
Breathe Smoothly and Deeply
As you breathe, make both your inhales and exhales smooth and full,
without strain. When your exhale is full, your next inhale will naturally and
smoothly arise by itself. Conversely, if your last exhale is shallow and not
full, your next inhale will not come smoothly. You may have a tendency to hold
your breath, gulp your inhale or even hyperventilate. Deep and smooth breathing
enables you to take in and use more oxygen, better release carbon dioxide and
calm your nerves. Over time, you take longer breaths, increasing the length of
your inhale and exhale, without strain.
Exhale Fully
Exhaling fully will get rid of the carbon dioxide in your cells and
lungs and decrease its build-up in your cells, which produces sluggishness and
yawning, diminishes mental clarity and increases stress. Exhaling fully will
also make it easier for you to breathe in sufficient oxygen and make it easier
for your cells to procure it.
Keep the Tip of Your Tongue on the Roof of Your Mouth
Keep the Tip of Your Tongue on the Roof of Your Mouth
As you breathe, keep the tip of your tongue touching the roof of your
mouth. (If you make the sound “le,” as pronounced in the word “let,” your
tongue will touch the correct spot just slightly behind your top front teeth.)
Eventually, the muscles on the base of your tongue will stretch slightly and
allow you to maintain this position comfortably, without effort. When your tongue
touches the roof of your mouth, it continuously stimulates and balances all
your body’s acupuncture meridians.
That place just behind your upper front teeth on your hard palate is the
acupuncture point where the governing and conception vessels meet. At this
point, upward-flowing energy from yang meridians in the back of your body
changes to downward-flowing energy in the yin meridians in the front of your
body.
Only Breathe to 70 Percent of Your Capacity
There is no gain in putting tension in your body by straining to take
longer inhales and exhales than you can comfortably manage. Because breath is a normal human function, it
is quite possible to cause a negative result if you cause strain and tension by forcing your breath. Tension and stress will far outweigh the benefits of
breathing quietly, softly and deeply in a relaxed manner. By staying within 70
percent of your capacity, you will gain
the habit of relaxation.
Tai Chi Sword Techniques.
Traditionally, we start to learn Tai Chi Sword after learning and
practicing Tai Ji Quan hand form. One of the common weapons in Yang Style Tai
Ji Quan system is a double-edged Chinese Sword, sometimes called a Long Sword.
These13 basic sword techniques are used within the movement of
the sword form - sometime, there is a single technique in one posture, and
sometime, there are combinations of the techniques in one posture.
Remember, all the principles studied in Tai Chi Quan will also apply to Tai Ji
Sword practice!
The thirteen basic application terms and techniques of Tai Chi Sword:
The thirteen basic application terms and techniques of Tai Chi Sword:
1. Ji – to hit, strike, stroke, break an attack, repel.
The tip and front part of the edge of the sword are used to attack the
opponent. The tip can be at a variety of angles and uses a very quick and
precise release by the forearm and the power come from the body
2. Ci – to thrust, pierce, prick, prod.
2. Ci – to thrust, pierce, prick, prod.
The tip of the sword is thrust straight to attack the opponent. The
blade can be used horizontally or vertically depending on which part of
the opponent’s body is targeted. Sometimes, a double-handed-grip is used
for added power that mostly comes from the body and the
legs.
3. Ge – to block or obstruct with the ridge (flat side of the blade).
3. Ge – to block or obstruct with the ridge (flat side of the blade).
This is a common technique to use the ridge of the sword to block the
opponent’s weapon. The tip of the sword can be pointed up or down. The sword blade sticks to or follows
the opponent’s weapon without using a powerful force. It should also
protect from the attacking weapon by coving the body as well as preparing for a
counterattack. The footwork used in blocking is very important and must be
grounded yet nimble. You must also
have a very flexible wrist, which holds the sword in a controlled and
changeable manner. 4. Xi – to clear off, sweep away, clean off, swing, twirling, flicking.
The sword tip leads the entire sword, continuously making vertical
circles around the sides of the body.
The body follows the sword. It provides protection to the whole
body in the transitions between the movements. With the footwork, it is
both an offensive and defensive technique.
5. Chou – to pull or draw along, slash, pull or drag from one side to another, to extract, pull out, draw out.
5. Chou – to pull or draw along, slash, pull or drag from one side to another, to extract, pull out, draw out.
When the edge of the sword touches the opponent’s body, you need to
pull the sword horizontally to create a cut.
6. Ti – to
lift, rise up, carry up,
Starting with the tip of the sword facing downward, and gripping the
sword with either the palm-outward or palm-inward the tip is used to cut
upward. This technique is often used to cut opponent’s wrists, legs, or
body from an unexpected angle. This technique is focused on using the
sword accurately with the forearm and wrist in the correct position.
7. Dai –to deflect, to skim from one side to the other.
This technique re-directs the opponent’s movement and weapon into
an empty space by using little effort. Control of the tip, ridge, or edge
of the sword, using the forearm and wrist to take the sword straight back from
contact with the opponent’s weapon is used.
8A Peng – to ward off, burst forth.
8B Beng – to
explode
The sword tip usually points upward obliquely and the handle of the
sword usually in close to the body position with palm-upward grip in a sudden
and powerful motion from the leg and waist to the forearm to strike upward and
outward. The whole body releases
great force into the target point. .
9A Pi – to chop, hack,
split open.
9B Khan – to chop at an angle, like felling a tree.
The middle part of the sword edge is used to
chop down on the opponent with a great force. The chop can be straight
down and is called Pi, but sometimes, a slanting downward, or a double-handed
grip can be used for increased power and this is called Khan.
10. Dian – to point or poke. (As in a small area like a decimal point.)
The tip of the sword strikes
with a short pointing or poking motion. The point strike happens very
suddenly and powerfully and can be aimed at one of the acupuncture points of
the opponent’s face, wrists, or parts of the body. This is a unique technique
that coming from a flexible wrist, which holds the sword in a controlled and
changeable grip.
11. Jiao – to
make circles, stir, mix, disturb, agitate.
When the sword contacts with the opponent’s weapon, the tip of the
sword leads to make a small circle that makes the sword turn over to the other
side of the opponent’s weapon, which gives the sword player (fighter) a chance
to break the opponent’s balance, or redirect their power, or disturb the
opponent’s original attacking strategy.
12. Ya – to press down, push down, crush, control and add pressure.
The ridge (flat) of the sword is used to press down on the opponent’s
weapon to give control. This technique can use a palm-up grip, palm-down
grip, or double-handed grip. However, holding the press for too long
is not a good idea, it’s used temporarily as a link to the next move.
13. Jie - to intercept,
stop or obstruct with the sword edge.
To intercept a downward Cut.
This involves a defense technique that uses any section of the edge of
the sword. When the opponent’s frontal attack comes towards you and gets
close to you, you dodge, or step sideway to avoid this oncoming attack. Then
you intercept your opponent wrists, arms or body with your sword edge. Jie
is not the use of the edge of the sword to block the opponent’s weapon; it is
used to cut their body before they get to you. The concept of intercept” is taking the opportunity and a quick
reaction after your opponent has committed to his offensive. You must move
later than him, but deliver your blow before his lands. This defense technique
requires a very concentrated mind, fast footwork combined with timing and true
internal power to succeed.
Through many hours of solo practice, you will start to feel comfortable
with the sword. Start slowly, with short sessions and gradually build up your
practice time. Listen to your body and don’t strain your hands, wrists, arms
and shoulders. You are probably
using joints, tendons and muscles in a way you haven’t before. Tai Chi Sword will help your hands,
wrists, arms and shoulders to become more flexible.
Your body and mind will have a deeper connection with the
sword. Meanwhile, you will also improve the Tai Chi Quan form you
practice. The weapon itself and footwork in Tai Chi Sword is an adding-on to the
practice in order to develop your skills.
Through Tai Chi Sword study, you will not only experience the beauty of
the art, but you and the sword become one unit. Externally, you unite the
body and the sword, your movements will become more relaxed, nimble, smooth,
and energetic with improved balance; internally, you unite the mind and the sword.
Your skills become refined with increased control of the Yi, a higher level of sensitivity
and concentration.
