Introduction to Neijiaquan (Tai Chi)
Tai Chi is the largest martial art in the world and a representative of Chinese martial arts. It is one of the three major internal martial arts in China (Tai Chi, Xing Yi, and Bagua). It serves as a carrier and symbol of traditional Chinese culture, interpreting and expressing traditional Chinese philosophy through the body.The essence that distinguishes martial arts from other disciplines is its function of overcoming enemies and self-defense. Every martial art is derived from practical combat, and Tai Chi is no exception.Generally, people believe that in a conflict, victory comes from strength, meaning that the strong defeat the weak; or from speed, meaning that the fast defeat the slow.However, Chinese martial arts emphasize skillful victory and intelligent victory. This does not mean that strength and speed are not important, but rather emphasizes the control of the process of strength and speed to achieve the maximum effect of defeating the enemy while protecting oneself.In warfare, knowing oneself and knowing the enemy is crucial to avoid defeat. The essence of Tai Chi fully embodies the skill of knowing oneself and knowing the enemy. Through internal cultivation and experience within certain rules, one achieves self-awareness, which in turn enhances the ability to understand the opponent.What we usually see in Tai Chi is slow and soft movements, leading many to mistakenly believe that the characteristics of Tai Chi are “slow” and “soft and powerless,” which is a misunderstanding and a bias.In reality, true Tai Chi possesses immense power and is unstoppable; its speed can be as swift as lightning, striking at a moment’s notice. The reason it appears “slow” is due to its emphasis on the control of strength throughout the process, allowing for a responsive and effective counteraction. The “softness” refers to the concealment and storage of strength, demonstrating the profound principle of being ready to strike while appearing relaxed.
So, what is the true nature of Tai Chi? There are few masters, and those who have the fortune to witness it are even rarer. Is Tai Chi truly effective? Why are there so few masters, and why does it take so long to develop skills? Is it really a case of “not stepping out for ten years”? If so, where does its advantage lie?“Only what is useful has value.” Compared to others, if it is highly useful and effective quickly, it is considered truly advanced and advantageous; otherwise, it is backward and should be eliminated. If Tai Chi is to be considered good, it must excel in overcoming enemies and achieving victory over other martial arts; practicing correctly should lead to rapid progress without excessive hardship or pain, naturally achieving extraordinary martial skills in a relatively short time, allowing one to defeat enemies effortlessly, and as time goes on, one’s skills can increase with age, becoming stronger. Is this possible? Yes! Because Tai Chi is true skill, true knowledge, and an advanced culture.Yin-Yang Theory – The Chinese Relative TheoryThe core of traditional Chinese culture is the theory of Yin-Yang and the Five Elements (the theory of Bagua (I Ching) itself is based on Yin-Yang theory), which encompasses everything and explains their internal connections. The Yin-Yang theory and the Five Elements theory each form their own systems but can also be compatible with each other. The three major internal martial arts in China are based on the theories of Yin-Yang, Five Elements, and Bagua respectively. Tai Chi primarily utilizes Yin-Yang theory, Xing Yi primarily utilizes Five Elements theory, and Bagua primarily utilizes Bagua theory.When discussing Tai Chi, one cannot overlook the Yin-Yang theory. The Yin-Yang theory includes several concepts:1. Yin and Yang can be divided, one becomes two, and this can continue infinitely.2. Yin and Yang are interdependent; pure Yang cannot exist alone, and pure Yin cannot thrive alone; Yin is the body of Yang, and Yang is the function of Yin.3. Yin and Yang can transform; extreme Yin produces Yang, and extreme Yang produces Yin, with mutual consumption and cyclical recurrence, like an endless loop.The Yin-Yang theory essentially describes several philosophical issues: the unity of opposites, the view of universal connections, the relationship between matter and consciousness (function), and the view of the movement of things. Enhancing understanding of the various perspectives of Yin and Yang will aid in the correct comprehension of Tai Chi.To master the subtleties of Tai Chi, one must first decipher its code, which is the fundamental rules and norms of Tai Chi. Obtaining this knowledge means mastering the art; every movement performed will embody Tai Chi, while lacking this knowledge, all forms practiced will merely be Tai Chi exercises.The Tai Chi Code1. The Basic Code of Tai Chi1. Three-dimensional support: When standing, the body has three axes, maintaining support and balance in the vertical, horizontal, and lateral dimensions. Specifically, the requirements are: vertical suspension (suspending the crown while grounding the toes, pulling up from the navel to the Mingmen), horizontal trigger (drawing in the hips and tightening the pelvis to create a spring-like trigger), and lateral tension (knees together, rounded groin, with the femur internally rotated to create inward pressure at the knees and outward pressure at the femoral head). Thus, the body possesses the controlling power of unity in all three dimensions.2. The three joints of the spine: The human spine has four physiological curves: cervical, thoracic, lumbar, and sacral. The cervical, thoracic, and lumbar regions are supported by the pelvis. Their function is to buffer the forces from above while dissipating the forces transmitted from the waist and legs. The requirements are to tuck the chin, lift the chest, and engage the abdomen to keep the spine above the pelvis upright, reducing buffering and allowing the forces from the waist and hips to be transmitted directly along the spine, minimizing energy loss.3. Connection of Ren and Du: The Du Mai (Governing Vessel) starts at the perineum, passes through the anus, and ascends along the spine to the Baihui point, while the Ren Mai (Conception Vessel) starts at the Baihui point and descends through the mouth to the perineum. At the anus and oral cavity, a connection is needed through the actions of contracting the anal sphincter and pressing the tongue against the palate. From a mechanical perspective, these actions primarily regulate the internal pressure of the abdominal and thoracic cavities for better transmission of force. From a physiological perspective, these actions also regulate the autonomic nervous system and promote glandular secretion.The above three components constitute the basic code of Tai Chi, the fundamental rules and norms that permeate all movements. This is the key to unlocking the mysteries of Tai Chi and entering its realm. This is the essence of martial arts, the mother of all styles. Without understanding this profound principle, practicing Tai Chi for a lifetime would be in vain.2. The Upper Limb Movement Code of Tai Chi:Relaxed shoulders and dropped elbows are the basic requirements for upper limb movement in Tai Chi. To achieve this, the essence lies in the relaxation and abduction of the scapula. As long as the scapula is relaxed and abducted, it naturally leads to “relaxed shoulders and dropped elbows.” The basic movements of the scapula include elevation, depression, retraction, and abduction. The so-called force travels along the back refers to the power generated by the large muscle groups of the waist and legs, which is transmitted up the spine to the scapula, and through the supporting role of the scapula (which is in a relaxed and abducted state), it is conveyed to the arms and hands. It is required that before exerting force, the arms should arrive first, hence the saying “the secondary joint initiates, the root joint follows.”3. The Lower Limb Movement Code of Tai Chi:Stepping like a cat is the requirement for lower limb movement in Tai Chi. The essence of this is the contraction of the hips and the lifting and lowering of the thighs. The so-called root joint initiates (the middle joint bends) while the secondary joint follows; the root joint is the waist and hips, the middle joint is the knee, and the secondary joint is the foot. The intention of movement lies in the waist and hips, the initiation of steps is in the thighs, and below the calves should act like “wooden poles,” as if walking on stilts.The above constitutes the Tai Chi code, which can unlock the mysteries of Tai Chi.Deciphering Tai Chi Power1. Deciphering overall power generation:Tai Chi emphasizes power generation from the Dantian, which should be understood as the coordination of the largest muscle groups in the waist, abdomen, hips, and thighs. The power is generated by pushing down and lifting up (pushing the legs to lift the head, with the waist and hips transitioning from flexion to extension), which serves as the main force of the body. The force can be released explosively, centered around the navel and Mingmen, with both ends rebounding (the waist being the master, not merely rotating). The upper part transmits rigidly along the upright spine to the crown, while the lower part transmits through the calves to the ground, thus demonstrating overall body elasticity and explosive power; the force can also be released slowly, centered around the navel and Mingmen, with both ends expanding (the waist being the master), maintaining strength without excessive force. Overall power (the main force of the body) exists in all forms of power generation, serving as the origin of all forces.2. Deciphering screw power and silk reeling power:Screw power refers to the straight power generated during twisting movements of the waist, spine, legs, and arms. This should be understood as a small degree of rotation, with the intention of twisting, while the amplitude should be natural and often small. When attacking, rotation must be accompanied by straight power (directly along the main axis) to be meaningful; this power is screw power (like tightening a screw). Similarly, when retreating, it is like unscrewing a screw. Regardless of advancing or retreating, the straight power in the direction of the main force is primary, while the twisting power is secondary.Silk reeling power is slightly more complex, incorporating the actions of wrapping and coiling, transforming from screw power to nut power, but the principle remains the same.This power must be driven by overall power (the main force of the body), without losing the intention of pushing down and lifting up (light and agile, like walking on stilts).3. Deciphering power along arcs:All power must be released in a straight line, and the overall main force must follow the axis (waist and spine) upward, while simultaneously rotating around the axis (waist and spine), thus manifesting as power along arcs. Local forces must correspond with the overall main force, such as legs and arms, similar to screw and silk reeling.4. Deciphering the four main powers of press, roll, squeeze, and push:Tai Chi has four main powers: press, roll, squeeze, and push, as well as four corner powers: pluck, pull, elbow, and lean. These correspond to the eight trigrams and the four cardinal directions (East, South, West, North) as well as the four intercardinal directions (Southeast, Southwest, Northeast, Northwest).Pressing power is lateral expansion, with a horizontal component; rolling power is directed towards oneself, with a straight component that includes coiling (waist axis rotation); squeezing power is opposing squeezing, with a rotational component (screw-like advance and retreat); pushing power is directed towards the enemy, with a straight component that includes curvature (the elbow appears straight but is not, the wrist appears curved but is not); plucking power is outwardly directed; pulling power is inwardly directed; elbow power is striking with the elbow; and leaning power is striking with the shoulder.These eight powers must also be driven by overall power (the main force of the body), without losing the intention of pushing down and lifting up (light and agile, like walking on stilts).5. Deciphering sticking, linking, following, and adhering:Sticking, linking, and following are actually a state, a process, describing the relative state between the opponent and oneself, rather than a specific force. As long as the aforementioned norms are well applied, along with the use of footwork (to be discussed later), the body’s response to force and expression will naturally reflect this state.Basic Tai Chi Practice Methods1. Basic Zhuang (Post) Movements [Code and Guiding Style]1. Health Zhuang: Feet shoulder-width apart [three-dimensional balance support, connecting the three joints of the back, connecting the Ren and Du meridians]2. Breathing Methods: (Upper body) lift and inhale – sink and exhale, (Lower limbs) lower and inhale – rise and exhale, bend and inhale – stretch and exhale, contract and inhale – open and exhale, store energy and inhale – release energy and exhale, step and inhale – land and exhale, etc.3. Scapula Movements: Elevate – sink – retract – expand, practice and experience these four types. Use the sinking and expanding to keep the back open (lifting the back) to facilitate the transmission of waist and leg power to the upper limbs.4. Wuji Style – Tai Chi Style: Wuji represents chaos before differentiation, while Tai Chi represents the initial separation of heaven and earth, with the light rising to become heaven and the heavy sinking to become earth. Taking this meaning, perform rising and lowering (waist and legs pushing and extending – sinking and bending) – lifting and pressing (arms and hands lifting – pressing down).5. Ball Hugging Style (Hunyuan Zhuang) – experience the five bow shapes [body bow (trunk and head), arm bows (two), leg bows (two)].6. Pressing Hand Style (downward, forward) – bowing method [total bow: shoulders bear the horizontal bow, waist and legs push and extend to lift the head, both hands grasp the bowstring and press down. Body bow: the spine stands upright like a bow, waist and back extend backward, both hands push forward with combined force].7. Combat Zhuang: Stand in Ding Ba Bu (three-body stance or three-seven stance), practice methods 1-6.8. Auxiliary Strengthening Methods:①: Hip contraction and glute tightening: experience the movement of the pelvis and spine’s forward and backward bending, feeling the suspension of the groin. Become proficient in the movement of the large muscle groups in the waist and hips.②: Head shaking and tail wagging: experience the lateral bending movement of the pelvis and spine.③: Hip circles: experience the circular movement of the pelvis. Become proficient in the precise control of the movement posture of the waist and hips.④: Hip shaking: experience the forward and backward swinging movement of the pelvis.
2. Basic Patterns of Practical Techniques1. Screw Hand Capture: The arm can only perform external and internal screw forms.External rotation key points: scapula pushes the arm into internal rotation – extend the hand, body pulls the arm into external rotation – retract the hand.Internal rotation key points: scapula pushes the arm into external rotation – extend the hand, body pulls the arm into internal rotation – retract the hand.2. Tai Chi Circles: There are only external and internal circle forms.External circles: external cutting hand style, cloud hands style, elbow external cutting style.Internal circles: internal cutting hand style, cat washing face style, elbow internal cutting style.3. Silk Reeling Hand: External and internal silk reeling.External silk reeling: small silk reeling hand (ulnar side cutting), elbow wrapping silk, large silk reeling hand (single whip style).Internal silk reeling: small silk reeling hand (radial side cutting), elbow wrapping silk, large silk reeling hand.3. Practical Technique Application Patterns1. Large Waizhuang: Half horse stance transforms into half bow stance. Arm and hand coordination produces a tearing and twisting style. The tearing and twisting style means that both hands generate tearing force while simultaneously twisting the waist.2. Long Waist Large Waizhuang: Tearing and twisting style and pulling aside style. The pulling aside style means one hand pulls back while twisting the waist to generate pulling force, and the other hand pushes back.3. Leg Hugging Independent Style: One leg hugs the opponent’s leg, performing a collapse (upward) – twist (rotation).4. Plucking Hand Style: Similar to a brushing action.5. Hugging Collapse Style: Both hands hug the opponent’s waist, performing a collapse (upward force).6. Back Collapse Style: Half horse stance pushes and extends – folding the arms – lowering the head – scraping underfoot.7. Pushing and Charging Style: Holding a small stick in front of the chest, performing horse stance push and charge, large waizhuang push and charge, long waist large waizhuang push and charge.4. Basic Power Generation in Tai Chi1. Basic Power: Generated by flexing the hips and knees – extending the hips and knees, with the waist and hips (Dantian) as the center, transmitting power upward to the upper body and downward through the calves to the ground, ultimately forming a supporting reactive force.2. Yin-Yang Power: Inward is Yin, outward is Yang; slow is Yin, fast is Yang; soft is Yin, hard is Yang; horizontal is Yin, vertical is Yang; round is Yin, square (straight) is Yang, etc.3. Three Axes Power: Vertical axis screw, horizontal axis wrapping, sagittal axis rotation.4. Four Main Powers: Press (horizontal), Roll (towards oneself), Squeeze (relative squeezing), Push (towards the enemy).5. Four Corner Powers: Pluck (outward), Pull (inward), Elbow (elbow strike), Lean (shoulder strike).6. Four Foot Powers: Collapse (upward push), Pull (towards oneself), Tear (relative tearing), Charge (towards the enemy).7. Five Element Powers: Chop (from above downward, taking the meaning of chopping), Collapse (straight forward, taking the meaning of wood growing straight), Horizontal (sideways like a slanted surface, taking the meaning of earth blocking water), Drill (rotating and drilling out, taking the meaning of water flowing and curving), Cannon (from below upward, taking the meaning of fire rising).8. Straight Punch: An improvement on the straight punch in Sanda, where the fist shape is fully extended and retracted, using explosive power from the overall power generation method (extending the hips and pushing the legs – shaking the hips), utilizing the scapula’s abduction to transmit force to the arm and fist. Bruce Lee’s vertical punch is similar to this.9. Swing Punch, Hook Punch: Similar to the above method, but with the addition of inward rotation of the same side leg, waist, and shoulder.10. Whip Hand, Whip Fist: Similar to the above method, but with the addition of outward rotation of the same side leg, waist, and shoulder.11. Smash Punch: Similar to the above method, but with the addition of inward and forward rotation of the same side leg, waist, and shoulder, with the arm smashing down from above.The above are some basic martial arts powers, including overall power, grappling power, wrestling foundational power, and basic striking techniques. Once this foundation is solidified, the techniques for kicking power will naturally follow.