01 “Low Stance” and “Internal Power”
To measure the skill of a traditional Tai Chi practitioner, the key lies in whether they possess the “internal power” of Tai Chi. Many Tai Chi enthusiasts mistakenly believe that a low stance indicates advanced Tai Chi skills; however, this is not the case. Squatting too low makes it difficult to ensure that the knees do not extend beyond the toes, which is detrimental to knee joint protection.
02 Erratic Movements, Shaking, and “Central Stability”
Practicing Tai Chi first requires “central stability”—the inner peace of the heart, spirit, intention, and energy, as well as the external alignment of the body and limbs. However, many practitioners do not understand this principle.
In an attempt to demonstrate flexibility in the waist and hips, some practitioners perform exaggerated and large movements, referred to in Tai Chi terminology as “erratic movements.” Excessive twisting of the torso and limbs not only fails to cultivate Tai Chi skills but also contradicts the normal physiological principles of the human body. The inability to develop Tai Chi skills is minor compared to the risk of injuring the waist and legs. Practitioners must be vigilant about the correctness of their practice methods (i.e., the principles and techniques of Tai Chi).
03 “Grasping the Ground with Toes” and “Full Body Relaxation”
Tai Chi requires “full body relaxation” and the avoidance of rigid strength, which is a well-known fundamental principle of Tai Chi. A crucial aspect of “full body relaxation” is the relaxation of the waist and legs. The notion of “grasping the ground with the toes” contradicts the principle of “full body relaxation.” Believers mistakenly think that tightly gripping the ground with all ten toes indicates stability, which is a significant error.
The tighter the toes grip the ground, the harder and more powerful the legs become, which violates the relaxation principle. A gentle push can easily destabilize such a stance. The reason is simple: when the toes grip the ground, the legs become rigid, from the feet to the thighs, making it impossible to maintain balance.
It is important to emphasize that the lower body work in Tai Chi is not about being rigidly fixed to the ground; otherwise, why would there be footwork practice, such as advancing and retreating? Tai Chi footwork is very flexible and adaptable, as the saying goes, “the steps follow the body, and the body follows the steps.”
It is not simply about standing rigidly with the legs planted on the ground, mistakenly believing that a wide stance indicates high skill or that a low posture signifies advanced ability; these are all misconceptions. The true essence of Tai Chi lies in not exerting force with the legs, allowing the opponent to be unable to exert force against you, which requires Tai Chi’s “internal power.”。
04 “Borrowing Force” and “Active Force”
Many friends who do not practice martial arts know that Tai Chi is a martial art that uses softness to overcome hardness, borrowing force to counter force, and applying four ounces to deflect a thousand pounds. However, why do many practitioners fail to achieve this even after three, five, or ten years? The reason is simple: incorrect methods. Tai Chi is a passive and relaxed martial art.
It is not about actively striking or seizing the opponent. It is not about exerting force to injure or incapacitate the opponent. The ancient Tai Chi texts state, “If the opponent does not move, I do not move; I guard my territory, neither humble nor arrogant; if others do not offend me, I do not offend them; if they do offend me, I return their actions with their own methods.”
05 The Main Cause of Knee Injuries Due to Improper Methods
Commonly, some Tai Chi enthusiasts report knee pain and ask about the cause; the answer is simple: incorrect practice methods. With 150 million people practicing Tai Chi worldwide, knee injuries from Tai Chi are a prevalent issue, even non-practitioners are aware of this, leading to fear of participating in Tai Chi due to the risk of injuring their legs and knees, which undermines the fundamental purpose of health preservation.
Tai Chi is a natural martial art that aligns with the natural movement patterns and trajectories of the human body. Deliberate and forced actions not only lose the simplicity and natural intent of Tai Chi but also violate normal human movement principles and biomechanics.
The misalignment of the knees and toes leads to abnormal wear between the bones in the knee, reducing the quality of life of the knee and is the second major factor contributing to painful injuries.
In summary, practitioners must recognize the importance of protecting the knees while also paying attention to their methods. First, ensure that the knees do not extend beyond the toes and do not excessively pursue a “low stance”; second, ensure that the knees and toes are aligned and avoid twisting the knees unnecessarily. This misconception is especially important for beginners to note.
06 On “Silk Reeling” and “Erratic Movements, Twisting, and Fragmentation”
Silk reeling is an important technique in Chen-style Tai Chi, typically realized through the “downward spiral” route in the forms. Our definition of silk reeling is: to entangle the opponent, causing them to become twisted like a “twisted flower” and thus fail.
Many practitioners mistakenly believe that silk reeling means twisting themselves, twisting their legs, arms, and wrists, resulting in “fragmentation” and excessive movement. Unbeknownst to them, this is a “Tai Chi ailment” known as “erratic movement.”
07 Seizing, Throwing, and “Tai Chi Power”
The traditional Tai Chi practice principle is: practice principles, not strength; practice essence, not superficiality; practice the body, not techniques.
Practice principles, not strength. “Principles” refer to the theories and principles of Tai Chi. “Strength” refers to the practice of muscular rigidity. While this method can develop localized strength, it is clumsy and lacks agility, thus is not favored by Tai Chi practitioners.
Practice essence, not superficiality. “Essence” refers to the source and root, namely the heart, spirit, intention, and energy, which is commonly referred to as “internal power.” “Superficiality” refers to the practice methods that focus on developing strength and rigidity in various body parts. Tai Chi is an internal martial art that emphasizes cultivating the internal while balancing the external. It is crucial to avoid deliberate effort, anger, overthinking, and mental strain.
Practice the body, not techniques. “Body” refers to the overall internal power, while “techniques” refer to specific moves, such as seizing and throwing. Learning “dead techniques” is taboo in Tai Chi. “Dead techniques” cannot adapt and change, thus are not favored in Tai Chi. Tai Chi emphasizes “gradual understanding of power.” Once one understands the power, they can apply it freely, transforming one technique into many.
08“Energy Sinking to the Dantian”
Is “energy sinking to the dantian” related to abdominal breathing or reverse abdominal breathing?
Energy sinking to the dantian is not directly related to breathing methods; it is “guiding” rather than “breathing control.” “Yuanqi” (original energy) and lung breathing are unrelated. We do not advocate the so-called “abdominal breathing” or “reverse abdominal breathing,” nor do we rigidly dictate where to “exhale” or “inhale” during specific movements, as this can lead to numerous issues, including chest tightness, breathlessness, and difficulty breathing. To prevent these errors, we advocate natural breathing without force.
Will frequent “energy sinking to the dantian” lead to a big belly?
“Energy sinking to the dantian” is the correct state of practice, based on standing upright, relaxing the shoulders, dropping the elbows, containing the chest, and lifting the back, with the entire body naturally relaxed and breathing naturally, allowing for “energy to sink to the dantian.” The “energy” referred to here is not the breath but internal strength.
In this state, the abdominal muscles are primarily contracted, so the correct and reasonable state of “energy sinking to the dantian” will not lead to a big belly. Moreover, correct “tailbone alignment” will strengthen the waist and reduce abdominal fat, resulting in a slim figure. Therefore, many practitioners find that after practicing Tai Chi for a period, they discover its remarkable ability for “weight loss!”
It is important to note that those who do not understand this practice often take a deep breath and hold it in their abdomen, mistakenly believing they are achieving “energy sinking to the dantian,” which is a significant error. This misinterpretation can harm one’s health.
What specific requirements does Tai Chi have for breathing?
Breathing is a vital phenomenon of life, with many levels. Normal breathing is “breath,” while conscious breathing is “breathing control.” “A person lives by a breath,” highlighting the importance of breathing. In Tai Chi practice, it is both natural breathing and the breathing control of Qigong. During regular practice, one can simply allow natural breathing, inhaling when needed and exhaling when needed, without any forced actions.
09 The Misconception of “Forceful Foot Stomping”
Teachers often emphasize that there are many acupoints on the soles of the feet, and frequently harming them can damage the brain, heart, and cerebral blood vessels. While it is acceptable to create noise during demonstrations, during regular practice, the focus should be on achieving “intent and energy” without excessive force.
10 “Body Practice” vs. “Mind and Brain Practice”
Traditional Tai Chi emphasizes “using intention, not force.” This means utilizing the “heart, spirit, intention, and energy” of Tai Chi, rather than relying on the tension of muscles to create “rigid strength, clumsy strength, or heavy strength.” Ultimately, this is a matter of the characteristics and methods of traditional Tai Chi. The characteristics of Tai Chi are “relaxed and natural, light and agile, using intention rather than force.”
11 “Relaxation,” “Looseness,” “Rigidity,” and “Peng”
Relaxation, joints are open, soft tissues are relaxed, the spirit is at ease, and movements contain internal strength.Looseness, joints are closed, soft tissues are atrophied, the spirit is lethargic, and movements are weak.Rigidity, joints are locked, soft tissues are tense, the spirit is anxious, and movements are stiff.Peng, joints are open, soft tissues are relaxed, the spirit is calm and not tense, and movements are flexible and can change naturally with internal strength.
12 Principles of Human Mechanics and Traditional Tai Chi Principles
Tai Chi must conform to the “principles of human mechanics” and “traditional Tai Chi principles.” If Tai Chi does not align with “human mechanics” and traditional principles, it may take ten or more years to develop Tai Chi skills, or worse, cause unnecessary injuries due to incorrect practice methods, losing sight of the essence.
13 Understanding Power and Familiarity with Techniques
Many people practice for years without truly “understanding power.” What is the sign of understanding power? Is it necessary to undergo push hands training to achieve this?
“From familiarity with techniques to gradual understanding of power” is an essential process in martial arts practice. There are two necessary conditions: one is to be familiar with the techniques, and the other is to have insight.Familiarity with techniques is indicated by the forms and push hands conforming to the principles and methods of Tai Chi, where practice leads to skill, and skill leads to insight.
Push hands is an indispensable part of Tai Chi; without push hands, it is merely theoretical. However, proper push hands training must be guided by a knowledgeable teacher, and one should avoid picking out a few phrases from Tai Chi texts that align with their thoughts and practicing them blindly, as this can waste time and potentially harm the body.
14 Why Do Some People Practice Tai Chi for Years Yet Fail to Gain an Advantage in Combat?
This is due to the fact that their Tai Chi skills have not yet developed. The term “skills developed” refers to “from familiarity with techniques to gradual understanding of power, and from understanding power to achieving a higher state of mastery.”
Familiarity with techniques is the foundation of “skills developed”; understanding power is the hallmark of “skills developed”; mastery is the realm of “skills developed.” If one has practiced for many years and remains vulnerable, it is time to reflect on whether their teacher has imparted the correct principles. The Tai Chi texts state: “Those who have practiced for several years without being able to apply their skills are often self-imposed limitations,” and practitioners should deeply contemplate this.