Tai Chi Chuan is not a mystical or esoteric martial art, nor is it merely a form of soft exercise or dance. Tai Chi Chuan is a genuine martial art, characterized by internal power. It is a martial art that integrates both internal and external practices, with fitness as its foundation, mental cultivation as its method, and physical training as its application.
There is no martial art that does not involve striking, nor is there a martial art that does not exert force or energy. The softness of Tai Chi is a method of transformation, where hardness is applied in combat. The integration of hardness and softness is essential to Tai Chi, and striking remains the essence of Tai Chi Chuan.
1. Brief Discussion on the Principles of Tai Chi
Tai Chi originates from Wuji (the state of nothingness), the mother of Yin and Yang, and the mechanism of movement and stillness. Tai Chi Chuan is named so because it is guided by Tai Chi theory, taking its form and meaning, drawing circles, moving in arcs, and spiraling in eights. The energy originates from the heart, the force moves in spirals, and the soft transforms the hard into strikes, which is the essence of Tai Chi Chuan.
Practicing Tai Chi Chuan requires understanding principles, aligning actions, harmonizing with the Dao, realizing the Dao, and attaining the Dao. The Dao refers to Daoist theory, which encompasses the interplay of Yin and Yang. It also refers to principles, ethics, and natural laws. Yin and Yang are the mysteries of nature, the foundation of all things, not referring to specific entities but to the highly abstract generalization of the laws of things, a worldview and methodology that enlightens people. The development of things must align with these laws and not contradict natural principles, which is called human Dao and alignment with the Dao. The Dao follows nature, and nature is the Dao. Transformation in the concrete is the ordinary mind.
Martial arts are not limited to Tai Chi. Martial arts involve power. The balance of power, coordination of power, and application of power are all essential. Whether it is the “Five Bows” or “Whole Body Power,” or “Upper and Lower Coordination,” all are included. The balance, coordination, and application of human power rely on the tension and relaxation of muscles and tendons to drive the movement and folding of bones. The Dao is called Yin and Yang, and Tai Chi embodies the union of Yin and Yang, where they interact and give rise to each other, transforming and exchanging. Relaxation and tension are the manifestations of Yin and Yang, contradictions, oppositions, and unity. In terms of martial arts, relaxation and tension are essential. Relaxation and tension are the martial art, and they are also the Dao, the practical embodiment of Yin and Yang theory. Relaxation and tension represent the Tai Chi of the human body, the unique method of martial arts.
2. Principles for Beginners
To begin practicing Tai Chi Chuan, relaxation and stillness are fundamental, maintaining the center is the root, exerting force is the application, mastering techniques is the method, key points are the guidelines, balance is essential, and coordination is vital. Breathing should be natural, the mindset should be natural, and the martial art should be natural. Follow nature, align with nature, and transcend naturally, while being naturally present.
Mental cultivation is paramount, focusing internally rather than externally, on intention rather than breath. If focused on breath, it becomes stagnant; if breath is pure, it becomes hard. Qi (vital energy) needs nurturing, breathing should follow the movements, deep and even, light and slow, round and uniform. The heart is the mechanism of the body, the heart flows with spirit and energy, and the heart governs all bones. When the heart reaches, intention reaches, when intention reaches, Qi reaches, and when Qi reaches, power naturally follows.
Externally, stillness leads to relaxation, relaxation leads to softness, softness leads to lightness, and lightness leads to agility; heaviness leads to stability, stability leads to substance, substance leads to thickness, and thickness leads to hardness. The unity of internal and external, the integration of hardness and softness, is what defines Tai Chi.
Calmness and tranquility seek nature; breathing that follows the movements is key, only seeking balance and coordination. Static power balances, dynamic power coordinates, and coordinated balance is profound. The head should be light, shoulders relaxed, active, and open, armpits light, shoulders pressed back and down. The back should be lifted, the body should be lifted, feet should support, arms should wrap, hips should sit, waist should pull, waist should sink, waist should be active, and joints should be relaxed and active, allowing natural support and adaptation to changes in force. Seizing transformation, stealing the secrets of heaven, one must understand the changes of Yin and Yang, seeking in relaxation, realizing in stillness, obtaining in tension, testing in pushing hands, and applying in combat. Relaxation and tension are the starting points, distinguishing relaxation and tension, interlinking them, seeking relaxation within tension, seeking tension within relaxation, merging relaxation and tension, transforming instantly, operating relaxation and tension, only then can one distinguish hardness and softness, integrate hardness and softness, merge hardness and softness, be neither hard nor soft, be both hard and soft, appear hard and soft, be neither hard nor soft, be both hard and soft, softness is hardness, hardness is softness, hardness and softness transform instantly, floating and unpredictable, without root of power, without source of power, without stagnation, formless, without appearance, without intention, everything exists in nature, transcending naturally. The movement of Qi is everywhere, and one can achieve the previous saying, “Tai Chi does not use hands; the whole body is hands; everywhere in the body is Tai Chi, wherever you touch, you strike.” If you can understand this principle, harmonizing internal and external, coordinating upper and lower, leading with hands, moving with the body, steps following the body, spiraling and winding in Tai Chi (moving in eights), spiraling and rotating is not trivial, external movement, internal movement, internal and external movement, moving without moving is still Tai Chi. The whole body of Tai Chi has no rivals, freely allowing throwing and grappling.
3. The Essence of True Skill
Ancients said: “Do not be deceived by the softness of Tai Chi; seek hardness and softness in the waist.” The waist is the master of the body, the pivot of movement, and the vitality of the whole body is alive. The ancients emphasized the waist, and its principle is crucial. The Mingmen (Gate of Life) acupoint is located in the waist, where the two kidneys are hidden, and the kidneys govern water and store essence, which is the foundation of life. Essence transforms into Qi, condensing spirit and Qi, and essence is also solid. The center is the Dantian (elixir field), the source of Qi. The waist is the belt vessel, connecting all meridians; when one meridian is open, all meridians are open. Therefore, the waist is the soul of Tai Chi; when the waist is active, the hips are active, the body is alive, and the power is alive.
The power of the waist and hips is the foundation of Tai Chi’s force generation. The waist twists and the hips pivot, generating force. Tai Chi’s rolling ball is not merely about turning the waist and hips; rolling the ball is just about activating the waist. The waist and hips must be distinguished, with separation and unity. Twisting the hips is not twisting the waist; it is also about activating the hips. Twisting the waist must stabilize the knees and control the hips; moving the hips must stabilize the waist, focusing on moving the hips. The waist twists and the hips unite. The hips twist and unite, the hips crush and contract, the hips expand and sit, the hips move and the waist unites. The twisting and uniting of the waist and hips, the balance of relaxation and tension is essential, coordinating with arm extension, arm rotation, arm opening, arm closing, hand turning, wrist flipping, shaking in the waist, spiraling the body, and the limbs manifesting power, this practice is called “shaking the feather.” It is not merely about activating the hips and turning the waist; it relies on the separation and unity of the waist and hips, the connection of separation, and the rebound of unity. You may ponder, measure, realize, and test carefully. “Shaking the feather” is the training of force generation, a comprehensive method of force generation in Tai Chi, a higher-level method of force generation, and the power sought by martial artists, a secret not to be disclosed. Outsiders only know its form, while insiders only know its surface; now it is made public for the benefit of Tai Chi. May those who seek the truth find what they seek.
Being able to generate force is just one aspect; Tai Chi is a whole. Without skill, techniques are empty; without techniques, skill cannot be applied. If techniques are not mastered, skill cannot be refined; if skill is not reached, excellence cannot be achieved; if body and mind are not united, subtlety cannot be attained; if one does not understand the mechanism, profundity cannot be realized. Understanding principles, aligning actions, and harmonizing with the Dao are the fundamental powers of martial arts. The essence of martial arts lies in balance and coordination, the methods of martial arts are relaxation and tension, and the application of martial arts is the integration of hardness and softness. The Qi of martial arts resides in the heart, the intention of martial arts resides in the heart, and the power of martial arts also resides in the heart. The force of martial arts can be expressed more succinctly through the teachings of Mr. Zhu Lianyuan on Yang Style’s Six Harmonies: “Twisting, wrapping, drilling, spiraling, exploding, and shaking.” The power of the waist and hips generates force from within, without revealing its form, the energy penetrates through the four extremities and moves the whole body.
Tai Chi emphasizes sticking, adhering, and following as the most important aspects. To yield to others is essential. Force generation must be spontaneous and not forced; transforming and striking as one is the best. The heart should not be greedy, the body should not be excessive; the heart should not shrink, the form should not collapse; the heart should not be troubled, the Qi should be harmonious; the heart should not be wicked, the virtue should be upright. The moment of opportunity is fleeting, relying entirely on listening to the energy (perception) is not ordinary. If one can understand the depth of energy, opportunities arise everywhere, and the success of striking relies on a single thought. This is called “mastering techniques and understanding energy, progressing from energy to spirit, and becoming more refined with practice.”
Although Tai Chi Chuan has a unique method, it is not difficult. A journey of a thousand miles begins with a single step; first learn to walk, then learn to run, and one can achieve swift movement. Slow does not mean one cannot be slow; the body should be light as a swallow and rooted like a mountain, accumulating energy and embracing all rivers, striking with the force of thunder and lightning, seeking stillness in movement, and being superior in the integration of hardness and softness.
If one can cultivate Tai Chi skills, practicing both forms and pushing hands can coexist. Practicing forms without pushing hands does not lead to understanding. Understanding energy comes from pushing hands; sticking, adhering, and following come from pushing hands; opportunities arise from pushing hands; force generation is tested through pushing hands; skill is verified through pushing hands. Pushing hands is the unique principle of Tai Chi, and practitioners must not overlook it. Pushing hands should involve both solo and partner practice, with more practice in free pushing hands, which is similar to actual combat, allowing for ease in combat.
Key points for striking: one can strike while relaxed, one can strike while tense; one cannot strike without relaxation or tension. If the forward force is broken, the rear force is not continued; force is generated in an instant, transforming force, releasing force in accordance with the opponent’s momentum, borrowing force, and following the opportunity without subjective assumptions, as the opponent’s changes are wondrous.
4. Discussion on the Qi of Martial Arts
Tai Chi Chuan emphasizes a calm and natural mindset, which is both the way to enter and the method to exit. There is no Qi in martial arts, nor is there no Qi; Qi is not Qi, yet it is Qi. Qi is the reflection of the body’s energy in a relaxed state, an internal and real perception. It manifests as abundant energy, full internal strength, and vigorous momentum. However, Qi cannot be sought, nor can it be chased; seeking it leads to failure, chasing it leads to no door. Qi arises from stillness and observation, comes from relaxation, and is obtained through nurturing, only seeking relaxation and tranquility. The methods of practice are merely adjusting breath, body, and heart. When the heart is calm, the body is relaxed, and Qi rises, this is called cultivating “Qi Gong.” Qi does not need to be forced, nor does it need to be circulated, nor does it need to be moved. Intention must not follow Qi; that would be putting the cart before the horse. Only through relaxation and stillness can Qi sink into the Dantian, Qi can penetrate the Dantian, and the lower abdomen can sink and swell. When relaxation and stillness are achieved, everything is connected; essence transforms into Qi, Qi transforms into spirit, and spirit returns to emptiness. Qi can be released freely, gathering for storage and dispersing for use. There is no need for circulating Qi through the microcosmic orbit or adding unnecessary movements. When the heart moves, Qi spreads throughout the body; when released, it emerges, and when collected, it converges. The true essence of Tai Chi is encapsulated in the single word “heart,” which is the true saying. The heart method of Tai Chi is indeed the Daoist method of emptiness and stillness, referred to as the method of non-action and the method of nature, the highest heart method, the supreme heart method. The heart method is the highest skill.
Internal strength is internal energy, obtained through nurturing Qi, as the saying goes: “Those who value Qi have no strength; those who nurture Qi are purely strong.” The ancients’ discussions are extremely insightful, based on practical understanding. Today’s verification is the same; those with strength have no energy, and those without strength have abundant energy, residing in the heart rather than in Qi. The sensation of internal energy: nurturing Qi is like a reservoir storing water, the pressure and heat of molten lava within the earth; the opportunity for force generation is like lava encountering a gap in the crust, water breaching a dam, not generating force without generating force; the force emerges like the eruption of lava, the pouring of water, unstoppable and overwhelming. Accumulating strength embraces all rivers and swallows mountains and rivers, force generation in an instant, like thunder and lightning. The form of internal energy generation resembles the ignition of a piston in a cylinder, cycling continuously.
5. Levels and Stages of Skill
Currently, there is no unified theory regarding the levels of Tai Chi Chuan skill. The martial arts discourse states: “Mastering techniques, understanding energy, and achieving spirit.” Mr. Sun Lutang divides it into three levels: “Underwater, in water, and above water.” Mr. Wu Tunan defines skill as “the whole body being empty,” which is the soaring energy of Yang Shaohou.
Tai Chi Chuan skill is generally divided into three levels: the lower level: mastering techniques, breaking techniques, and transitioning smoothly, distinguishing hardness and softness, softening hardness to strike, either starting soft or starting hard. The middle level: understanding energy, knowing oneself and the opponent, being able to discern the opponent’s energy fluctuations, the virtual and the real, the flow of energy, and the changes in form and center of gravity, generally embodying the Tai Chi state, where Yin and Yang merge, being both relaxed and tense, integrating hardness and softness, transforming to strike and striking to transform, merging transformation and striking as one. The upper level: spirit, which is the state of Wuji, where the whole body is empty and formless, without hardness or softness, without transformation or striking, sticking leads to bouncing, striking leads to destruction, and no force can resist.
The training of Tai Chi Chuan generally has five stages: the initial stage: breathing is not yet coordinated, the body is stiff and limbs are rigid, balance is difficult to control, and coordination is not smooth. The focus is on familiarizing oneself with the key points and memorizing techniques.
The second stage: the period of softening. Breathing is calm and natural, adopting abdominal breathing, the body is relaxed and limbs are soft, coordination and balance are controllable, but the movement is still unstable, and the martial art lacks power, which is called a rebirth.
The third stage: the period of balancing Yin and Yang. Breathing follows the movements, the mindset is calm, there is both hardness and softness, external softness and internal hardness, energy emerges from within, strikes are powerful, energy is sufficient, balance and coordination are self-controlled, the body possesses the “Five Bows,” and upper and lower are coordinated; when one moves, all move, when one is still, all are still, internal energy is strong, which is called strengthening muscles and bones.
The fourth stage: the integration of Yin and Yang, breathing is smooth, formless and intentionless, the body self-coordinates and balances, steps follow the body, movement is still, stillness is movement, transforming to strike and striking to transform, internal energy is strong, which is called the Tai Chi state.
The fifth stage: refining spirit back to emptiness, breathing is continuous, the whole body is empty, formlessness of self, unity of heaven and man, the form appears to float with the wind, without hardness or softness, without transformation or striking, energy is soaring, which is called the Wuji state.
6. Truthful Words and Correcting Errors
Ancient discussions often borrowed analogies and reasoning, and many personal insights are expressed in obscure language. One must not rely solely on words; the key is to understand what the ancients meant. Today’s practitioners should not be bound by ancient texts; they must discern truth from falsehood, extract the essence from the coarse, and not propagate errors. It is essential to distinguish right from wrong, inherit the essence, simplify the complex, and use modern scientific knowledge to explain the principles. Moreover, one must possess the courage to surpass the ancients to promote Tai Chi and develop martial arts.
Using “four ounces to lift a thousand pounds” as an analogy for Tai Chi is also a comparison, referring to the application of rotational forces (centrifugal force, centripetal force, spiral force), lever forces (fulcrum force, static force, balance force, dynamic force). Do not take it literally; if taken literally, it would be like using an egg to strike a rock, ultimately being defeated by overwhelming force.
Tai Chi Chuan is not a mystical or esoteric martial art, nor is it invincible. However, Tai Chi Chuan is a good martial art, not comparable to an invincible martial art. There is no invincible martial art in the world, only invincible people. There is no superiority or inferiority in martial arts, no good or bad in techniques; all forms can be refined, and all expressions can be wonderful. There are no absolute techniques or skills in the world. While having many techniques is good, the essence lies not in quantity but in mastery, skill, transformation, and application; pure mastery and skill lead to the ultimate. One transformation leads to ten, ten transformations lead to a hundred, which is the winning technique. What is absolute for others is not absolute for you; only your own is real.
Tai Chi Chuan’s principle of yielding to others is not about seeking distant goals while neglecting close ones; yielding to others is essential for sticking, adhering, and following. If one does not yield to others, one cannot stick, adhere, or follow, and must inevitably resist, leading to defeat. Yielding to others is the necessary path to sticking and adhering, and sticking and adhering is the gateway to seizing opportunities. It is a method, not an end; the goal is to control and defend against the opponent, creating conditions for force generation in an instant, laying the foundation, seeking opportunities, which is the premise for victory, the essence of Tai Chi Chuan.
The wonder of Tai Chi lies in seizing opportunities, yielding to others, and sticking and adhering can lead to openings. Understanding energy and skill must be combined to strike and transform, release force, follow force, and unite. The essence of Tai Chi lies in the moment of force generation, at the right time and opportunity; if one realizes it too late, small force can overcome great force in the space of thought. The integration of Yin and Yang, great force strikes without a point, is like stepping into an abyss, fearlessly breaking stones, and moving mountains without fear. As long as you enter the door, you fear nothing; the interplay of relaxation and tension will naturally transform. Tai Chi is not about overpowering force; it is about winning with force. This is the method of Tai Chi.
Ten years of Tai Chi without stepping out means one has not grasped the method, ultimately failing to understand humanity, not the essence of the martial art. Repeatedly practicing the martial art reveals its principles; practicing once reveals its understanding, which is the method. Therefore, scientific methods can surpass years of practice.
The softness and hardness, relaxation and tension of Tai Chi cannot be achieved merely by words. One must focus on their level or stage of practice, cannot be unyielding, cannot pursue forcefully; levels may overlap, but there are no shortcuts. Solid steps are needed to walk a smooth path; otherwise, one will ultimately end up with nothing.
Do not rush for miraculous skills or extraordinary techniques. The likes of “Master of Emptiness,” “Master of Stillness,” “Jia Shengzong,” “Zhen Si,” and “Wei Zhiming” are not to be rejected; the dollar is even more welcomed. The trajectory of Li Zijian, the martial arts of “Shaolin and Tai Chi” striking evil is the truth; the great achievement of Yang Bo, “Jingwu” combines soft and hard to express the true classics. Tai Chi Chuan seeks a calm and natural mindset, breathing continuously, spirit hidden within, absorbed into the bones, striking at the essence of external opponents, not comparable to “malicious intent.” Fearless and strong, not bullying the weak.
Though I am not talented, I have practiced Tai Chi for over 30 years, solely for fitness, with no connection to skill, many experiences, and no lessons learned, feeling ashamed before Tai Chi. I only understand one principle: martial virtue is paramount. I do not believe in miraculous skills or extraordinary techniques; striking from a distance or through walls is merely a game. If I am wrong, you may reason with me. If you do not abandon me, I am willing to yield my body; do not say from a distance; can the divine strike at close range? Although I have no skill or strength, I enter Tai Chi, not daring to exhale, with no root, only sticking and following as if glued, releasing only to lightly bounce, the struck person is merely electrocuted; can this compete with extraordinary skills? I wish to test my skills against miraculous techniques; I also wish to interact with like-minded individuals, seek guidance from enlightened people, and exchange skills with fellow practitioners; I also wish to assist future learners in seeking true techniques.
I do not intend to shed tears, watching people play with techniques, students being deceived, my heart bleeds. What I have expressed today, truthful words and bitter mouth, aims to promote the soul of Chinese martial arts, using Tai Chi as a metaphor. Martial arts have no door; they are merely a matter of practice. Inheriting the essence of martial arts, applying the marrow of martial arts, displaying the might of martial arts, and exhibiting the virtue of martial arts is the soul of martial arts, respected by the martial arts community.
Recommended Learning
Secret Methods of Dantian Training
Based on the secret transmission of Dantian training from the Dai family of Shanxi, suitable for practitioners of Tai Chi Chuan, Xing Yi Chuan, Ba Gua Zhang, and other internal martial arts.
Course Introduction
Dantian training is the core training method of traditional martial arts, especially internal martial arts. In the past, it was always kept secret, with only a few able to inherit it. Some martial arts texts also state, “Dantian nurtures the treasure of longevity, a million taels of gold cannot be exchanged for it.” This has led many martial arts enthusiasts to have heard of Dantian but not have a correct understanding or systematic inheritance, or even to have misunderstood Dantian. This course explains the Dantian training, originating from the Dai family of Shanxi, and the method of practicing Dantian is scientifically complete and unpretentious, with martial arts and weapons derived from Dantian training. This course will teach the basic practice methods of Dantian training step by step in an easy-to-understand manner.
Course List
1. Brief Explanation of the Secrets of Internal Martial Arts Dantian Training
This lesson mainly introduces the following points:
1. What is Dantian training? Where is Dantian?
2. Why practice Dantian training? The functions and uniqueness of Dantian training.
3. How to start practicing Dantian training? Introduction to the steps of Dantian training.
2. Body Method is the First Step to Dantian Training
The body method is the first step to Dantian training and is crucial. Correct body method is the prerequisite for cultivating Dantian. This lesson explains the key points of practicing Dantian training in detail and uses movement explanations to complement body method practice.
3. Dantian Qi Penetration Method – The Core Secret of Dantian Training, Martial Arts Texts Say: “The Unity of Qi Completes My Dao”
The Dantian Qi penetration method is the core content of Dantian training. Without the Qi penetration method, Dantian cannot truly gather Qi; if Dantian’s Qi is insufficient, Dantian training is merely a name without substance. Martial arts texts such as Xing Yi Chuan say: “The Unity of Qi Completes My Dao.” In the past, old masters kept this secret. Therefore, many practitioners today only remain at the basic body method movement stage of the waist, hips, and spine, and some have never even heard of Dantian Qi. This lesson explains the Dantian Qi penetration method in detail according to ancient teachings.
4. Dantian Operation Method – How to Activate Dantian Qi, the Source of Internal Martial Arts
After sufficient Dantian Qi, if one does not know how to activate Dantian Qi, then Dantian is also a “dead” Dantian, so one must know the operation method. This is also the source of internal martial arts, which are practiced from the inside out, and different martial arts are formed based on the different directions of Dantian operation and the differences in martial principles. This lesson uses the basics of Xing Yi Chuan as an example to explain how to use Qi to stimulate Dantian operation.
5. Nurturing Dantian – How to Efficiently Enhance Dantian Skills, Dantian Nurtures the Treasure of Longevity
Martial arts texts such as Xing Yi Chuan say, “Dantian nurtures the treasure of longevity, a million taels of gold cannot be exchanged for it.” So how should we nurture Dantian in our daily lives? This lesson will teach everyone how to efficiently enhance Dantian skills using fragmented time in daily life.
6. Ten Physical Characteristics to Test the Correctness of Dantian Training
Is there a standard for whether Dantian training is correct? How can one self-test whether they are practicing correctly? This lesson summarizes ten physical characteristics for reference and study.
7. Precautions and Suggestions for Dantian Training
This lesson mainly discusses the precautions during the Dantian training process and suggestions for training plans.
Learning Method: Scan the QR code in the image or click the “Read the Original Text” at the bottom left to join the study of “Secret Methods of Dantian Training”.
Extended Reading
⊙ Discussion on the “Peng Jin” of Tai Chi Chuan
⊙ Video Exposure of Tai Chi Masters’ Pushing Hands Exchange (1992)
⊙Video of Pushing Hands between Two Famous Masters of Hong Style Tai Chi, Meng Xianbin and Han Baoli
⊙ 1985 Beijing Tai Chi Pushing Hands Recorded Footage
⊙Video of Practical Pushing Hands by Wang Zhanhai and Wang Zhanjun from Chenjiagou
⊙Exciting Moments of Master Zhang Laohu from Zhao Bao Tai Chi Teaching Students
⊙ [Old Masters] Master Hao Shaoru of Wu Style Tai Chi Pushing Hands Video (including slow motion of pushing hands) worth collecting!
⊙ One of the Essence of Tai Chi by Senior Ma Changxun: Standing Posture Should Be Relaxed to the Point of Only Having Two Feet
⊙ “Tailbone Centered” and “Heavy in Light” are the Keys to Entering the Door of Tai Chi Chuan
⊙ Breaking News! Lost Skills Reappear, Master Zhai Weichuan of Wu Style Tai Chi Demonstrates Joint Cracking
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