1This is Complete Tai Chi Chuan
THE FIVE ASPECTS OF TAI CHI CHUAN
They should be seen as complementary and interdependent rather than as completely separate entities. (Location 121)
The Hand Form (Tao Chuan)
In most styles the form is practised slowly and in a relaxed manner to enhance the respiration and circulation and to relax body and mind. In addition such practice helps to improve coordination, posture and balance. (Location 129)
Pushing Hands (Tui Shou)
In fact the term refers to partnered drills which are designed to improve qualities useful in self defence such as sensitivity, balance, footwork, distance, angle, timing and co-ordination, as well as how to disrupt an opponent’s centre of gravity. (Location 134)
Self Defence (San Shou)
The term San Shou literally means ‘scattering’ or ‘dispersing hands’. (Location 139)
Weapons
The three Tai Chi Chuan traditional weapon forms are Dao (sabre/broadsword), Jian (straight sword) and Qiang (spear), (Location 146)
Internal Strength (Nei Kung)
It consists of twenty-four exercises: twelve Yin and twelve Yang, and these exercises have therapeutic, meditative and self defence aspects. They are seldom taught now and not many of those who do teach them are able to explain their function properly. In many respects this is the most effective form of training for both health and self defence, certainly far more so than the form, although it is a much more demanding type of training. (Location 154)
Auxiliary Training
In addition to these five aspects it is necessary to learn the philosophical and theoretical side of the art to make sense of certain of the training methods, and to derive maximum benefit from your practice. (Location 164)
TAI CHI CHUAN FOR ALL?
Students are then divided into inside- and outside-the-door students: ‘Inside-the-door students’ are normally referred to as Men Ren meaning ‘Door People’ or more properly ‘disciples’ because they have undergone a ritual ceremony with their teacher; this is called Bai Shi. (Location 195)
A good student will observe the following criteria: he 1. practises; 2. looks and listens; 3. thinks, then asks; 5. is neither too harsh nor too soft with his training partners; constantly seeks to learn both inside and outside the class; 6. trains and competes honestly. (Location 214)
2Philosophy, Religion and Tai Chi Chuan
THE BEGINNING: CHINESE COSMOLOGY
Tao (Way) cannot be spoken of and has no name – (Lao Tzu Ch 1). Wu (Nothing) Something and nothing mutually gave birth to one another (Lao Tzu Ch 2) so we have Wu Chi yet Tai Chi; Wu Wei (not to act against Nature) is Tao and from it came Hun Tun (Chaos) which is also Tai Chi (Supreme Ultimate Pole), a potentiality containing form, Qi (energy/vapour) and substance. Tai Yi (Supreme Change) took place and produced Tai Chu (Supreme Starting) of form and shape which caused Tai Shi (Supreme Beginning) of Qi (breath/energy) and then Tai Su (Supreme Emptiness) which brought the formation of substance and was the origin of Liang Yi (the two symbols) known as Yin (passive, female) and Yang (active, male), the interaction of which produced Wu Xing (Five Elements) of Metal, Wood, Water, Fire, and Earth which produced the Ten Thousand Things, including Humanity which is composed of Yin and Yang. (Location 279)
THE TAI CHI SYMBOL
Tai Chi Chuan at its best is a marriage of these three forces, the martial, the therapeutic and the philosophical. It is a very appealing art as it balances the physical and dynamic with the spiritual and intellectual. (Location 304)
The white (or sometimes red) is called Yang and symbolizes the light of the sun, the active, masculine principle; the black (or sometimes blue) is called Yin and represents darkness, the passive, feminine principle. The two small black and white dots represent Yin in the Yang and Yang in the Yin respectively, as each principle is considered to contain a minimal amount of the other which allows them to interact and change. (Location 314)
Chuan literally means ‘fist’, and by extension ‘martial art’, so we are not dealing here with something that is purely a health method or merely a form of moving meditation. (Location 322)
Tai Chi, the Supreme Ultimate, is the idea that the Tao or ‘Way’ is governed by two interacting and complementary principles known respectively as Yin and Yang. (Location 323)
Yin and Yang each contain an element of the other, and when one goes to an extreme it reverts to the other. (Location 326)
For martial purposes Yin is soft or indirect, while Yang is hard or direct. Soft is not necessarily better than hard, or vice versa; it’s a matter of using whatever is most appropriate under an existing set of circumstances. For example, we can use softness in the form of evasion and diversion to overcome hardness in the form of attacks, and we can use hardness to overcome softness by attacking the vulnerable points of the assailant’s body. Beyond this, we need to be able to switch from Yin to Yang or Yang to Yin with ease. (Location 328)
THE THREE DOCTRINES AND TAI CHI CHUAN
Taoism, Confucianism and Buddhism are often called the three religions of the Chinese. (Location 346)
TAOISM
It is often said that Tai Chi Chuan is a Taoist martial art. Taoism was, and is, two things: first it is a philosophy which emphasizes the importance of the Tao (Way) of harmony between humanity and the natural world. Second, it is a religion which combined these philosophical ideals with folk religion and later with certain Buddhist practices. (Location 352)
Tao is normally translated as the Way, but Chinese is often ambiguous and there are many Ways. Taoists were therefore seekers of the Ways. These Ways were internal and/or external and included the practice of codes of ethics, hygienic exercise, meditation, internal alchemy of a sexual nature, rituals, spells, drugs and medicines. In Tai Chi Chuan all these elements are combined to a greater or lesser degree. (Location 360)
TAI CHI CHUAN AND TAOISM
1. Ritual initiation of disciples is common to religious Taoism and Tai Chi Chuan. (Location 393)
2. In religious Taoism there is a strong emphasis on oral transmission of formulas/secrets from master to disciple. In the Tai Chi Chuan classic known as the Song of the Thirteen Tactics it is said, ‘To enter the door and be led along the path, oral transmission is necessary.’ (Location 394)
3. Chanting and recitation of mantras is common to both. In Tai Chi Chuan, the classics were chanted when training certain Nei Kung exercises. (Location 396)
4. In both Tai Chi Chuan and Taoism there is the concept of sending Qi (vital energy) to the Tan Tien (Cinnabar Field) below the navel to create Jing (vital essence), although some Taoists took this alchemical notion to an extreme. To increase this Jing to a maximum it is traditional for initiates in Tai Chi Chuan Nei Kung both to practise the exercises every day, and to abstain from all sexual practices for 100 days. (Location 397)
5. In Tai Chi Chuan, as in religious Taoism, there are ritual positions for the hands and fingers. In some Taoist rituals the index and middle fingers of the left hand point, while the little and ring fingers are bent in, as would be the case when using Tai Chi sword with the right hand. (Location 401)
6. In religious Taoism there are ritual stepping methods, such as the Step of Yu incorporating the Eight Trigrams. In Tai Chi Chuan there are likewise stepping methods and defence methods linked to the Eight Trigrams. (Location 403)
7. Tradition has it that Tai Chi Chuan was practised in the Taoist temples of Wudang Mountain, Bao Ji and the White Cloud Temple in Beijing. The Taoist sects on Wudang Mountain were renowned for martial practices, and indeed the mountain is named after Zhen Wu, the True Warrior. (Location 405)
8. Philosophical and religious Taoists and Tai Chi Chuan practitioners have a written tradition embodying theory and practice. (Location 407)
CONFUCIANISM
5Hand Form
First of all he teaches the techniques square, that is, broken down into simplified movements; this can be compared to school children being taught block letters before they are shown joined-up writing. Thus square form is a teaching tool rather than an end in itself. He then teaches the student to make the techniques flow, and this is known as round form; this is real Tai Chi Chuan. (Location 1425)
6Strategies and Tactics
THE MARTIAL ASPECT OF TAI CHI CHUAN
Stillness Defeats Motion
Softness Overcomes Hardness
These extracts emphasize the importance of alertness and what is called ‘listening ability’ which is trained in pushing hands. They also demonstrate that Tai Chi Chuan practitioners should go with, rather than against an opponent’s force, and should counter the opponent as soon as he has committed himself to a course of action. (Location 2321)
FIVE CLOSE-QUARTER STRATEGIES
Nian
The character means ‘sticking’ or ‘adherence’, so at close quarters the arms should be as if glued to the opponent’s, so that we can control him and strike, lock or throw him. While applying such techniques which can embrace vital point attacks, we are also preventing the opponent from doing anything to us. (Location 2328)
Lian
Lian represents chariots moving in line, and by extension means ‘continuous’ or ‘connected’. So at close quarters our defensive and countering movements should be continuous and connected. (Location 2331)
Mian
Mian literally means ‘cotton’ and therefore has the idea of softness. It is often over-emphasized at the expense of other strategies and tactics: it is not that softness is good, but that softness at the right time and place is good; those who are soft have better listening abilities, can react faster, and when they suddenly Hua (divert) an attack and Fa (discharge), it is difficult for the opponent to react in time. Also they are better able to change from hard to soft and vice versa as appropriate. (Location 2333)
Sui
Sui means ‘to follow’ or ‘allow’. It is often translated as ‘yielding’, but I feel that this is misleading as it has mainly negative connotations, whereas Sui has the idea of moving forward, back, left or right in response to the opponent’s actions. Again this skill is trained in pushing hands, particularly in moving step. (Location 2338)
Bu Diu Ding
Bu means ‘not’, Diu means ‘to lose’/’aban-don’, while Ding means ‘to oppose’. In other words, we should neither lose contact with the opponent thus allowing him to launch a fresh assault, nor should we oppose his force with brute force thus wasting energy. All of these strategies are trained in both moving and fixed-step pushing hands so that they become second nature. The idea behind them is to keep control of the opponent and to manoeuvre him off balance or into a disadvantageous position so that he can be struck, thrown, locked or choked. (Location 2341)
THE THIRTEEN TACTICS (SHI SAN SHI)
The Thirteen Tactics are the Eight Forces (Ba Jin) combined with the Five Steps (Wu Bu). (Location 2347)
Jin
In Tai Chi Chuan parlance it is force with technique, in other words, trained force as opposed to brute force. (Location 2360)
The ultimate aim in martial Tai Chi Chuan is to reach the stage of understanding Jin. (Location 2366)
EIGHT JIN AND EIGHT TRIGRAMS
PENG (Fig 39): an upward-directed and usually circular force. If the opponent thrusts at your chest and you raise your hands to deflect his hands upwards, but also forwards causing him to lose balance, this is Peng. (Location 2381)
LU (Fig 40): a diversion to the side. If the opponent punches and you intercept with the arm and divert the attack slightly off course and into emptiness, this is Lu. In employing Lu to divert, our hand will generally intercept the opponent’s arm at the wrist and/or elbow joints. The greater the force which he employs, the greater his loss of balance, making him vulnerable to a counter. (Location 2385)
(Fig 41): a forward-directed palm strike or push, after the opponent’s attack has been avoided or redirected. (Location 2390)
AN (Fig 42): a downward-directed force, such as pressing down on and at an angle to the opponent as he loses balance in a forward direction after a Lu diversion. (Location 2393)
CAI (Fig 43): literally means ‘to pluck’, and in this context is usually translated as ‘uprooting’, it describes where in response to an opponent’s attack we sink, at the same time using leverage to disrupt his balance. The throwing application in Raise Hands Step Up is an example of this. (Location 2396)
LIE (Fig 44): where spiralling force is used, for example where we initially divert the opponent’s attack using Lu, then spiral his attacking arm back in towards him. (Location 2401)
ZHOU (Fig 45): the use of the forearm or elbow either to divert an attack or to strike the face or ribs as we move forwards in response to a pull. (Location 2404)
KAO (Fig 46): the use of the shoulder or body to strike the opponent in a similar way to Zhou. (Location 2407)
These Eight Jin can be used either singly or in combination, providing a circle of defence and counter-attack. (Location 2410)
BU
Bu means ‘steps’ or ‘footwork’ or ‘stance’. This term encompasses stances that we use, evasion, moving in and out of range, and shifting from one stance to another. (Location 2420)
The Wu Bu or Five Steps, which with the Ba Jin or Eight Forces form the Thirteen Tactics, are Advance Step, Retreat Step, Left Glance, Right Gaze, and Centrally Fixed. A wide variety of stances can be used in these Five Steps. The stances are trained in the forms, Nei Kung and pushing hands drills. (Location 2421)
The Practical Application of The Thirteen Tactics
To sum up: when not in contact with an opponent: 1. Look for the opponent’s Jin; then, in making contact: 2.Use Jin to redirect the opponent’s Jin (Hua Jin) 3. Issue Jin to counter the opponent (Fa Jin) (Location 2457)
When in contact with an opponent: 1. Listen for the opponent’s Jin (Ting Jin); 2. Use Jin to redirect the opponent’s Jin (Hua Jin); 3. Issue Jin to counter the opponent (Fa Jin). (Location 2460)
7Tui Shou (Pushing Hands)
are designed to train coordination, footwork, balance, distance and timing. (Location 2469)
What do the drills involve? First, they train you to ‘listen’ for the opponent’s Jin or force. ‘Listening’ is Tai Chi terminology for feeling what the other person is doing. Second, they train you in using Jin to divert or neutralize the opponent’s attempts to use pull or push Jin. Third, they train you to discharge Jin against the opponent. Jin is essentially ‘educated force’, or ‘force with technique’. (Location 2483)
Pushing hands drills are methods of using the Ba Jin (Eight Forces) and the Five Steps; they are to be found in different combinations in the various pushing hands drills. Together the Eight Forces and Five Steps are referred to as the Thirteen Tactics, and governing their use we have the Five Strategies (Location 2487)
PUSHING HANDS DRILLS
Fixed Step Pushing Hands
Four Directions Pushing Hands is the most versatile drill of all. The four directions refer to the four cardinal points of the compass, and are identified with four ways of using Jin: Peng (upward diversion), Lu (sideways diversion), Ji (straight push) and An (downward push), each of which in turn is identified with the trigrams Chien, Kun, Kan and Li. (Location 2498)
Moving Step Pushing Hands
Moving step pushing hands also involves four major drills: Four Corners, Seven Stars, Nine Palaces and the Uprooting Wave. (Location 2518)
8San Shou (Self Defence)
Forty-eight major techniques, mostly, from the hand form, and another sixteen of the twenty-four Nei Kung exercises have self-defence applications, most of which can be done in more than one way and in different combinations. (Location 2605)
THE SCIENCE OF FIGHTING
Position, Timing and Distance
To develop effective self-defence abilities, it is not enough to learn techniques by rote: it is also important to learn how and when to apply them in different situations. There is a certain science to this, and the three key principles are position, timing and distance. Successful self defence requires mastery of these three aspects. (Location 2623)
Xin, Yi and Focus
Xin literally means ‘heart’, and in the Tai Chi Chuan classics it is used to mean ‘the mind’. So in the Tai Chi Chuan classics it is written, ‘First in the mind, then in the body’. And ‘The mind acts as the commander; the Qi acts as the flag; the waist acts as the banner.’ Yi has a slightly different meaning, corresponding to ‘intent’ or ‘purpose’. (Location 2689)
To sum up, effective self defence depends upon the defender maintaining intent, and destroying or removing the intent of the opponent. (Location 2698)
Focus is talking about correct alignment. Generally the eyes, the nose, the centre line of the body and the hand/s and knee/s should be pointing in the same direction when we strike an opponent who is in front of us. Focus is important from an aesthetic point of view, in that it makes forms look more meaningful and martial; however, its main importance is that a focused technique is much more powerful as the whole body’s force and weight are being used, rather than just the strength of the striking arm or leg. The essence of Tai Chi self defence and forms is circle and focus: one Yin and one Yang. (Location 2699)
PUTTING THEORY INTO PRACTICE
Pushing hand drills are practised to give skills in footwork, listening, following, balance, grappling, stance and so on, all of which are useful in self defence. (Location 2705)
Most of the self-defence techniques which are used in Tai Chi Chuan are practised in the form, but not in the same way that they are actually used: this is because the form lacks the necessary footwork and body evasion, and techniques have been rounded off for aesthetic purposes or to disguise them. The form is, however, a method par excellence of training the concept of total body force, a concept which plays a major part in making the techniques effective. Other key skills such as co-ordination, intent and focus are trained in the form in equal measure. (Location 2707)
The twelve Yin and twelve Yang exercises of Tai Chi Nei Kung have many dimensions to them, including training the use of Jin, refining technique and developing a calm mind. The Yin exercises energize the body enabling the defender to receive force – to withstand an opponent’s blows as well as to recover from injury – while the Yang exercises are more for increasing muscular power and the ability to Fa Jin, or discharge force. Like the form techniques, these exercises can be linked together or with techniques of the form to produce yet more variations. (Location 2718)
As well as all these methods of skill training, if Tai Chi Chuan is to be used for self defence, it is advisable to do Tai Chi Chuan conditioning training, that is, the Yang aspects for power and stamina. (Location 2724)
To sum up, those with neither skill nor power cannot fight. Those who have some skill, but who lack timing, power, stamina and the ability to receive force will always be in a dangerous situation. Those who have timing, power, stamina and the ability to receive force will be able to defeat most opponents. Those who, in addition, possess a clear mind, together with a knowledge of all the theoretical and practical aspects of Tai Chi Chuan, can be considered Tai Chi Chuan fighters. (Location 2730)
9Weapons and Other Equipment
Why learn weapons? First, they are excellent methods of exercise with jumping, spinning, kicking and juggling skills which help educate the body in coordination, focus and the use of force. Second, if you are faced with a weapon, it is useful to be able to pick up an everyday object such as a length of wood or an umbrella and use it to defend yourself. Third, through weapons training you become used to moving and attempting to defend yourself when holding something in your hand. Finally, the weapons are a traditional part of the art, so for the sake of completeness we should know them. (Location 2737)
SPEAR, SABRE AND SWORD
‘Spear one hundred days; sabre one thousand days, sword ten thousand days.’ (Location 2743)
Dragon Well sabres from China are the best balanced. ... As regards swords, Dragon Well are again the best make. (Location 2749)
PRACTISING THE FORMS
Although the three traditional weapon forms all have a soft beginning and end, all require discharging Jin through the weapon thus making it vibrate (this does not apply to wooden swords and sabres). (Location 2766)
Spear techniques can be applied with everyday objects such as rakes and brooms, while sword and sabre techniques can be applied with a short umbrella, police baton or even rolled-up newspaper. (Location 2768)
10Heal or Hurt
PHYSIOLOGICAL ASPECTS OF TAI CHI CHUAN
TAI CHI CHUAN BREATHING
The tip of the tongue should make contact with the roof of the mouth just behind the front teeth to aid salivation. The production and swallowing of saliva is extremely beneficial as saliva has considerable antiseptic qualities which help with digestion and prevent stomach ulcers and bad breath. The mouth should be closed, and breathing should be in and out through the nose because the nose filters and warms the air before it is taken into the lungs. If instead you breathe in through the mouth you will feel the air to be cold, infections such as colds will be contracted more easily, and the mouth and throat will very quickly become dry and uncomfortable. In addition, breathing through the nose makes the action of breathing smoother and more even. (Location 2842)
When performing the hand form and other aspects of Tai Chi Chuan, the breathing should follow the movements. Some instructors say that you should breathe out when doing an expansive or opening movement – that is, when the limbs are raised or extended outwards – and in when doing a contracting or closing movement – when the limbs are lowered or retracted. (Location 2851)
When pushing hands or fighting, we exhale when pushing, pulling, hitting, or throwing the opponent. (Location 2856)
In Tai Chi Chuan there is the concept of abdominal breathing, introduced by phrases such as ‘Let the Qi sink to the Tan Tien’: if movements are soft and slow, we will be more relaxed. The diaphragm will be more flexible and thus the lungs will be able to extend further downwards, enabling us to take in more oxygen. The downward extension and upward contraction of the lungs are seen and felt in the lower abdomen, and act to massage the internal organs, thus aiding digestion and circulation. (Location 2857)
CHINESE ALCHEMY
The Chinese have, like the Americans, always been obsessed with longevity, what they called ‘long life without ageing’. So how to achieve it? There were two ways: internal and external alchemy. (Location 2864)
Wai Dan: External Alchemy
Nei Dan: Internal Alchemy
Internal alchemy is governed by three forces: Qi, Jing and Shen, and the characters for these terms are replete with alchemical significance. (Location 2894)
Tai Chi Chuan and Internal Alchemy
Yang is the positive force and represents movement; Yin is the negative force and represents stillness. (Location 1504)
Three is a significant number in Taoist numerology and cosmology in that it symbolizes the unity of heaven, earth and humanity and therefore perfection and completion. (Location 1556)
In Tai Chi Chuan the knee of the forward leg, the nose and the hand(s) should all be aligned in the same direction when striking, kicking or pushing. This is correct focus, and when it is achieved the whole weight of the body is behind the strike, kick or push. (Location 1562)
Essentially Tai Chi Chuan is a counterattacking system, so the defender doesn’t generally attack first, but prefers to wait for the opponent to commit himself to a course of action; he can then detect this action at the earliest possible stage and counter him. (Location 2672)