1. Zhuang Gong (Stance Training)
Zhuang Gong is the primary issue in practicing Tai Chi. So, which stances should one practice in Tai Chi? There are many stances in Tai Chi, including Kai He Zhuang (Opening and Closing Stance), Xia Zuan Zhuang (Squatting Stance), Ma Bu Zhuang (Horse Stance), Shou Hui Pi Pa Zhuang (Hand Swinging Pipa Stance), Ti Shou Shang Shi Zhuang (Raising Hands Stance), Bai He Liang Chi Zhuang (White Crane Spreads Wings Stance), etc. In fact, every Tai Chi movement is a stance.
To practice Zhuang Gong well, one should be able to resist the push of two or three average people, or even five, no matter how strong they are, and they should not be able to lift their arms. This is considered to have basically met the requirements of Tai Chi Zhuang Gong.
2. Head Technique
The requirement for the head in practicing Tai Chi is to keep it upright, with the chin slightly tucked in. This is called: Xu Ling Ding Jin (Empty Neck and Top Energy), with the chin slightly tucked, allowing Qi to flow to the top. If the energy is not directed properly at the top of the head during pushing hands, it may not move or may not move far. With the energy directed at the top of the head, one can move beautifully.
Therefore, Xu Ling Ding Jin is essential. Facial expressions should be natural; one should not be grinning or grimacing. In short, regardless of the difficulty, the facial expression should be natural, as if nothing is happening.
3. Eye Technique
During Tai Chi practice, the gaze must coordinate with the movements. When looking forward, one should look forward; when looking at the front hand, one should look at the front hand. No matter where one looks, it should appear natural and appropriate. For example, in Bai He Liang Chi, after the fixed position, one should look straight ahead; in Zuo Ye Ma Fen Zong (Left Wild Horse Splits Mane), when holding the ball, the right hand is on top and the left hand is below, the gaze should be directed at the right index finger.
When the left foot steps out and slowly settles into a left bow stance, the left hand should also move to the left chest, and the right hand should stop at the right hip. At this moment, the gaze should focus on the left hand’s tiger mouth or index finger. When looking at the left hand, one should neither squint nor appear dazed, but rather have a focused gaze on the front hand.
4. Nose Breathing Technique
In practicing Tai Chi, breathing should be natural from start to finish. Breathing should coordinate with the movements, gradually lengthening the breath. Breathing should be inaudible, and there should be no interruption in breathing. It is important to note that practicing Tai Chi is different from practicing morning exercises with a two-eight or four-eight breath; it should be coordinated with the difficulty and length of the movements. From the beginning to the end, it should be inhaling at the start and exhaling at the end.
Over time, this will allow the movements and breathing to combine. With diligent practice, one can reach a state where Qi and Jin (energy) are united. Of course, there is a more profound breathing technique, which is when practicing Tai Chi, one suddenly feels as if a thunderclap has sounded beside the ear, and one becomes unaware of their own breathing; this is called Tai Xi (Fetal Breath). If one can frequently reach the state of Tai Xi, longevity is undoubtedly assured.
5. Ear Technique
Previously, we discussed breathing that is inaudible to the ears; so what should the ears listen to? I believe the ears should listen to the sound of cicadas. What is cicada sound? It is the sound of “er” emitted by our brain when we are slightly still. As long as one can eliminate distractions, focus on listening to the cicada sound, over time, one will suddenly hear a loud sound like thunder, entering a state of stillness.
At this moment, one only knows to practice the form, forgetting everything else, seeing as if not seeing. Seeing people as if not seeing, seeing objects as if not seeing, seeing everything as if not seeing. This is the best effect of seeking stillness in movement in Tai Chi practice. Long stillness leads to movement; this movement is not the movement of practicing Tai Chi but rather a true Yang moving, which is the movement of no thought arising by itself (thus, to practice true Tai Chi, especially for health, one should not practice in groups, and it is especially inappropriate for men and women to practice together; this is the key point).
6. Tongue Technique
From the preparatory position, the tip of the tongue should be curled back, touching the Tian Chi (Heavenly Pool) acupoint. There are two acupoints at the root of the tongue, the left being Jin Jing (Golden Well) and the right being Shi Quan (Stone Spring). As the movements progress, these two acupoints will secrete saliva, which is referred to as “Yu Ye” (Jade Liquid).
7. Shoulder Technique
In practicing Tai Chi, regardless of the movements, whether rising or falling, the shoulders should always sink. This sinking is not a stiff sinking but a natural and relaxed sinking. Those who do not practice Tai Chi often think that sinking the shoulders has no effect. The shoulder is the root joint of the arm; if the shoulders can sink and relax, an average person will absolutely not be able to lift your arms.
Similarly, if the opponent is heavier, then if one slightly raises their shoulder, they will immediately lose strength. Because raising the shoulder causes the arms and the whole body to become disconnected, and the elbow and wrist to become disconnected, thus losing strength. Only when the shoulders relax can the arms and the whole body become a unified whole, and the elbow and wrist become one, allowing strength to be effectively utilized.
Ancestors referred to the shoulder as the root joint of the arm, while the elbow is the middle joint, and the wrist is the distal joint, which shows the important position of sinking the shoulders in Tai Chi. In practicing Tai Chi, except for individual movements like the downward stance, regardless of how difficult the movements are, both shoulders should always be on the same horizontal line.
In pushing hands, shoulder leaning is a very powerful technique. For example, if the opponent pushes me, I can borrow their pushing force to lean into their center; lightly, I can push them out several feet, heavily, I can cause them to faint, which shows the great power of sinking shoulders and shoulder leaning.
8. Elbow Technique
Practicing Tai Chi emphasizes sinking the shoulders and dropping the elbows. If the shoulders are relaxed and sunk, but the elbows are slightly raised or tucked in, it will immediately destroy the effect of sinking the shoulders, causing the strength to disperse. The elbow is the middle joint of the arm; if the middle joint has issues, the root and distal joints will also be affected, causing the strength to be incomplete.
Therefore, regardless of whether it is Ye Ma Fen Zong, Lou Xi Ao Bu (Embracing the Knee and Twisting Step), or other movements, the elbows should not be raised or tucked in; even in the four corners of the movement, raising the elbow is not allowed. In pushing hands, the destructive power of the elbow is too great, so advanced practitioners often avoid using the elbow to strike the opponent.
If the elbow strikes, such as hitting the ribs, it can break several ribs; even lightly, it can cause bleeding, so elbow strikes are strictly prohibited in pushing hands competitions. A raised elbow is even more powerful; if it strikes the opponent’s back, it can be unbearable, let alone striking vital areas.
9. Wrist and Finger Technique
Practicing Tai Chi emphasizes the wrist sitting and fingers spreading, which allows the shoulder, elbow, and wrist to become a unified whole. If the shoulders sink, the elbows drop, but the wrists do not sit, then the strength of the arms cannot become unified, and the strength of the shoulders and elbows will not have reliable support.
The arms serve as the two doors of the upper body; the shoulder, elbow, and wrist must become a unified whole to be used freely. When the shoulder, elbow, and wrist are unified, the strength of the fingers cannot be exerted either, so the issue of finger spreading should not be underestimated. In issuing and receiving, the fingers are at the forefront; sending someone out requires the wrist to roll (for example, in the squeezing action, if the wrist does not roll, it will not be effective), and the flicking strength of the fingertips is also essential.
From a performance perspective, if the fingers do not spread, it will not be visually appealing. In Tai Chi pushing hands, the fingertips should be like a TCM pulse diagnosis; with a slight touch on the opponent, one can clearly and distinctly feel the opponent’s strength and energy.
10. Strength of Both Arms
Practicing Tai Chi reflects circular movement everywhere; ancestors referred to it as “Bao Yuan Shou Yi” (Embracing the Origin and Guarding the One). This “one” I have explained in the ear technique; here I emphasize again that this is the innate Qi, which is the true Yang of no thought.
Mr. Sun Lu Tang said, “Tai Chi is a leather ball, while Xing Yi is an iron ball.” When Mr. Sun said Tai Chi is a leather ball, he was not referring to a deflated ball, but rather a fully inflated ball, which is round everywhere, making it difficult for the opponent to find an opening. For example, in pushing hands, if both arms are rounded, like a leather ball, where can the opponent find an opening? The opponent cannot find a way in, and there are no flaws; this is the effect that embracing the ball should achieve.
From the perspective of the shoulder, the shoulder is round, and there should be enough space under the armpit for a fist; from the perspective of the waist, the waist is like an axle, moving freely; from the perspective of the back, the back is round, and if the back is like a bow, the strength is endless; from the perspective of the groin, lifting the anus and wrapping the groin, the groin is round; from the perspective of the legs, the supporting leg (like in bow stance) is round; from the perspective of the hands, the tiger mouth is round; from the perspective of the starting and ending movements, the starting movement is a circular arc, and the ending movement is also a circular arc. In colloquial terms, it means “the starting movement should be light and agile, and the ending movement should be steady and composed.”
The so-called light and agile starting movement and steady and composed ending movement mean that the practitioner does not deliberately exert force, yet it appears to experts that there is an inherent hidden strength everywhere. Many people believe that practicing Tai Chi means just casually practicing without using any strength. This is a fallacy. If one strictly practices according to the standards of Tai Chi, not puffing the chest, not lifting the belly, not sticking out the buttocks, even after practicing the 24 forms, an average person’s legs will tremble.
11. Chest Technique
The requirements for the chest in practicing Tai Chi are very strict. With the head upright, elbows dropped, wrists sitting, and fingers spread, if the chest is puffed out, it will disrupt the overall structure mentioned above. The requirements for the shoulders, elbows, and wrists are all about sinking strength, while puffing the chest causes Qi to rise and stagnate in the chest. Tai Chi requires the whole body to be unified, with strength sinking to the feet. If Qi rises, it cannot sink to the feet.
Only with a slightly retracted chest can Qi descend to the Dan Tian (Elixir Field). With a slightly retracted chest, the back can be supported roundly, allowing Qi to adhere to the back. Tai Chi, Xing Yi, and Ba Gua all require a retracted chest; even Western boxing requires a retracted chest. Only by retracting the chest can the strength of the shoulders extend forward, left, and right. If the chest is puffed out, the strength will be obstructed by the chest and cannot extend far. Tai Chi emphasizes that the spirit and Qi should be gathered into the bones, with Qi adhering to the back, which necessitates retracting the chest. Therefore, regardless of gender, practicing Tai Chi requires retracting the chest.
12. Abdominal Technique
The requirements for the abdomen in practicing Tai Chi emphasize that Qi sinks to the Dan Tian. The Dan Tian is located one inch and three-tenths below the navel. Qi sinking to the Dan Tian is manifested as a rounded abdomen, with Qi filling the abdomen. If one is lifting their belly, can Qi sink to the Dan Tian? Lifting the belly results in a flat abdomen, which indicates that Qi has not sunk to the Dan Tian; if Qi has not sunk to the Dan Tian, it will inevitably rise to the chest, so lifting the belly and retracting the abdomen are major taboos in practicing Tai Chi.
A skilled Tai Chi practitioner can withstand several punches and kicks to the abdomen. In Tai Chi pushing hands, the abdomen is even more emphasized; advanced practitioners, like Mr. Hao Jia Jun, can strike with their abdomen, producing more force than an average person using their hands. Often, when he leads inward, the abdomen can bounce and send someone flying several feet away; the power of the abdomen in releasing is greater than that of pushing and squeezing.
13. Waist Technique
The waist and abdomen are connected; why discuss them separately? Because ancestors often discussed the waist, I separate them to emphasize the abdomen. In practicing Tai Chi, the waist drives the limbs; the waist is the master of the body. Ancestors said, the waist is like an axle. In practicing Tai Chi, the left and right rotation of the waist drives the hands and feet; if the waist does not move, the arms will hardly move.
Due to the reasonable use of the waist, Tai Chi masters often perform movements that are imperceptible to the average person. It is important to note that the left and right rotation of the waist is not the same as swaying or twisting the waist. If it is swaying or twisting, that is a major mistake. Therefore, practicing Tai Chi means that every movement is connected, and every stillness is connected; the movement is reflected in the waist, and the stillness is reflected in the heart and mind.
Taking Zuo Ye Ma Fen Zong as an example, when the left foot steps out and lands, the toes are raised, and the heel touches the ground, the two hands slowly separate left and right. On the surface, it appears that the hands are moving, but in reality, it is the waist slowly rotating to the left. If the waist does not move, the movement will stop. Similarly, in Yun Shou (Cloud Hands), it appears that the hands are moving left and right, but in reality, it is the waist rotating left and right, with the hands merely flipping at the wrist as the waist turns.
If only the hands are moving and the waist does not rotate, it can only be said that one is a beginner in Tai Chi. Pushing hands emphasizes the power of the waist. If one is pushing hands with someone and the waist is painful, how can one push? Without the skill in the waist, one cannot rotate forward, backward, or sideways; if the opponent pushes, can one receive it? This shows how important the waist is in practicing Tai Chi and pushing hands.
14. Hip Technique
The requirements for retracting the hips in practicing Tai Chi are very strict. From the perspective of the whole body, the hips occupy a crucial position. If the hips are protruding, it will cause the strength of the whole body to disconnect at the hips, preventing the upper and lower parts from connecting, resulting in disjointed strength throughout the body.
From the head to the waist, the strength should coordinate and descend; if the hips are retracted, the strength of the whole body can sink to the feet, allowing the upper and lower strengths to unify, which means that when releasing or issuing energy, the unified strength of the whole body can be transmitted through reasonable use, from the heel to the legs, to the hips, to the abdomen, to the waist, to the chest, to the shoulders, to the elbows, to the wrists, to the hands, achieving coordination throughout the body. This is the importance of retracting the hips.
In practicing Tai Chi, one must keep the head upright, shoulders sunk, elbows dropped, wrists sitting, fingers spread, chest contained, abdomen solid, hips retracted, anus lifted, and maintain a balanced posture, practicing with light and agile starts and steady and composed endings, embodying both hardness and softness, which is the style and taste of Tai Chi.
15. Leg Technique
Previously, we discussed Zhuang; here we talk about the legs, mainly focusing on the leg technique in bow stance. As mentioned earlier, the issue of protruding hips reflects in the bow stance as lifting the waist.
The requirement for the bow stance in Tai Chi is: retract the hips, allowing the back leg to form a natural bend, while the back knee should be pushed outward, aligning the knee and back foot. The front bow knee should not extend beyond the toes. Only by meeting this requirement can it be considered a Tai Chi bow stance; otherwise, it is not.
16. Foot Technique
In practicing New Yang Style Tai Chi, there are strict requirements for the feet. The Tai Chi forms based on the 88 movements, including the 24, 32, 48, 42, and 66 forms, are all New Yang Style Tai Chi. There are strict differences in foot requirements between New Yang Style and Old Yang Style.
In New Yang Style, when stepping forward, the heel touches the ground first, and as the center of gravity shifts forward, both hands and front foot arrive simultaneously. In Old Yang Style, the foot lands flat; in New Yang Style, when stepping forward, one should retreat first, shifting the center of gravity backward, raising the toes, and then landing the heel, with the front foot turning outward about 45 degrees as the body moves forward, while the back foot steps back.
Old Yang Style involves rotating the center of gravity in place, while the back foot steps up; New Yang Style involves separating the foot and pushing the foot directly. Old Yang Style involves drawing an arc to separate or push. In New Yang Style, whether stepping forward or retreating, raising the foot is not allowed; rather, the foot should advance or retreat through the ankle joint. After the liberation, the national sports committee edited the routines, and all Yang Style forms are based on the New framework.
17. Mirror
The mirror is a tool for checking oneself or others for the correctness of Tai Chi movements. The function of this mirror is to reflect one’s Tai Chi movements and those of others, allowing one to check constantly to avoid deviation. Regardless of who practices Tai Chi, using this mirror will immediately reveal the true form.
What is this mirror? It is the method of restoration. The method of restoration means restoring the movements without any adjustments; this restoration method, except for individual movements like the downward stance and Hai Di Zhen (Sea Bottom Needle), can be slightly forward-leaning; all other movements should be restored without any adjustments.
For example, in the starting position, if the movement is leaning forward, restoring without any adjustments will immediately reveal the ugly posture of leaning forward; if the starting position is leaning backward, restoring without any adjustments will immediately reveal the ugly posture of leaning backward, puffing the belly, and puffing the chest; if the starting position has one shoulder higher than the other, restoring without any adjustments will immediately reveal the ugly posture of one shoulder higher than the other; if the starting position has protruding hips, restoring without any adjustments will immediately reveal the ugly posture of practicing with a protruding buttocks.