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Taijiquan Training
The key points
1. Push the head up, be calm and natural (Xuán Dǐng Zhèng Róng)
2. Keep the shoulders and elbows down (Chén Jiān Zhuì Zhǒu)
3. Stretch the arms with empty armpits (Zhǎn Bì Xū Yè)
4. Relax the fingers ad lower the wrist (Shū Zhǐ Tā Wàn)
5. Sink (bow in) the chest and broaden the back (Hán Xiōng Bá Bèi)
6. Relax the waist and straighten the spine (Sōng Yāo Zhèng Jí)
7. Keep the hips and buttocks down (Suō Kuān Liǎn Tún)
8. Lift up the perineum and keep the abdomen firm (Tí Gāng Shí Fù)
9. Bend the legs and drop the hips (Qū Tuǐ Luò Kuà)
10. Keep the knees flexible and the feet solid on the ground (Huó Xī Kòu Zú)
Stages of Practice
In book his ‘Taijiquan’ Master Li Deyin states that Taijiquan is normally divided into three stages of practice.
In the first stage, practitioners must become familiar with the movements and have a good mastery of the form.
In the second stage, practitioners need to improve their techniques through learning the mechanics of each posture and the principles behind various applications of intrinsic
strength (Jìn).
In the third stage, practitioners need to be able to combine Qi with physical strength to reach a state of awareness in which they can do Taijiquan freely with grace and spirit. This is summarized in the ancient Treatise of Wang Zongyue which states
‘Through practice towards proficiency, one gradually understands Jìn.. Through understanding Jìn one begins to enter the realm of freedom’.
The First Stage: Basics
1. Relax the Body and Calm the Mind
2. Keep the Body Upright
3. Correct Every Posture and Technique
4. Keep the Body Light, Agile and Steady
5. Be Relaxed, Natural and Flexible
The Second Stage: Improvement
1. Coordinate Motion throughout the Whole Body
2. Move Smoothly and Naturally
3. Move with Continuity
The Third Stage: Freedom
1. Direct the Body with the Mind and Make a Clear Distinction Between Substantial an Insubstantial
2. Motivate the body with Qi and Combine Strength with Qi
3. Be Composed and Full of Spirit
Tips for Beginners
1. Develop Self Confidence
2. Practice Regularly
3. Make Progress Step by Step
4. Pay Special Attention to the Basics
5. Practice in an Appropriate Way
6. Control Speed
7. Select a Good Time and Place for Taijiquan
8. Do Warming Up and Cooling Down Exercises
9. Seek a Balanced and Reasonable Training programme
The Six Harmonies
To accomplish coordination of movement attention should be paid to the six harmonies
1. ‘Harmony’ of threading the hand and bringing the foot in
2. ‘Harmony’ of stepping forward and rotating the hands
3. ‘Harmony’ of bending the leg and separating the hands
4. ‘Harmony’ of drawing in the foot and holding in an embrace
5. ‘Harmony’ of lifting the knee and lifting up the holding arms
6. ‘Harmony’ of heel kick, separating the hands and raising the arms up and out
If one can achieve the six harmonies, all movements will be coordinated
The information on Taijiquan training is taken from the book ‘Taijiquan’ by Li Deyin which covers the Yang Style 88 and 24 posture, the 42 posture competition form and the 32 and 42 stepTaiji sword forms.
Those wishing to read about the information on Taijiquan training can purchase this book using > the link below
