The Internal and External Aspects of Taijiquan

By Tu-Ky Lam

NDICE:
1) How to Increase the Internal Force Through Strength Training Programs;.......................................................pag.03 2) The Essence o !hen St"le Tai#i$uan%s Torso &etho's;.........pag.0(

3) How to Impro)e *i an' Internal Strength;.....................pag.1+ +) The Importance o ,chei)ing Song;............................pag.20

-) Power .ischarge in !hen St"le Tai#i$uan;.....................pag.22 /) How to ,lign 0our 1o'" For 1etter *i Flow2 , 3ui'e to the !orrect Practice o Tai#i$uan;..........................................pag.24 () !hen St"le Tai !hi !huan%s Secret 5eapon2 the 6otation o
.an7Tian;.pag.31

8) 5hoe)er !an Follow9 5ins the 1attle;.........................pag.3+ 4) The Essence o 0in an' 0ang in Tai#i$uan;....................pag.38 Tai#i$uan;.......................pag.45

10) How to 3et the 1est out o

11) The .e)elopment an' ."namic o !hen St"le Tai#i$uan as Taught :" Hong ;ung7Sheng;................................................pag.+8 12) The Internal an' E<ternal ,spects o 13) The Function o Tai#i$uan;.............pag.-2

Tai#i$uan 6outines;.........................pag.-8

1+) !han Si ;ing ,n' Its ,pplication;...........................pag./0 1-) Yao Cheng- ong and Yiquan!""""""""""""""""""""""""""""""""""pag./2 1/) !=66>!=?=& .@ T,I;I*=,A2....................................pag.//

7 A) Chan si Gong (Reeling il! "o#!); 7 B)$un%amen&al p#a'&i'es an% p#in'iples ; 7 C)(&he# !ills;
1() Forms2 .....................................................pag.(0

7 7 7 7 7

Chen )iao "ang*s +, -os&u#e $o#m; Lao .ia /i Lu; Chen 0illage B#oa%s1o#%; Chen 0illage p#ing Au&umn B#oa%s1o#%; -ea#-$lo1e# pea# an% "hi&e Ape &a22 o2 Chen $amily Tai3i4uan (Li-5ua 6iang .ia Bai-/uan Kun);

18) Tui shou metho's BPush Han's)...............................pag.8+

#$ %o& to Increase the Internal 'orce Through (trength Training )rogra*s

By Tu-Ky Lam Al&hough Tai3i4uan loo!s so2& an% slo17 p#a'&i'ing i& 'o##e'&ly e8e#y %ay 'an in'#ease one9s in&e#nal 2o#'e. 5o1e8e#7 &his is a 8e#y slo1 p#o'ess. To spee% &hings up7 Tai 'hi mas&e#s &ea'h &hei# s&u%en&s s&#eng&h &#aining7 o2 1hi'h &he impo#&an'e 'an :e seen &h#ough &his ol% Tai3i saying7 ;<2 you p#a'&i'e Tai3i4uan 1i&hou& %oing &he gong (ene#gy o# s&#eng&h &#aining e=e#'ises) you 1ill :e 1as&ing you# &ime no ma&&e# ho1 ha#% you &#ain.; (;Lian 4uan :u lian gong7 %ao lao yi 'hang !ong.;) >a'h s&yle o2 Tai3i4uan has i&s o1n s&#eng&h &#aining p#og#ams 1hi'h a#e no& !no1n &o ou&si%e#s. < 1as ama?e% &o see a pho&og#aph o2 a p#a'&i&ione# lying on &he g#oun% 1hile a 2ello1 s&u%en& o2 his 3umpe% 2#om a heigh& o2 &1o o# &h#ee ya#%s on &o his s&oma'h. Appa#en&ly &his p#a'&i&ione# 1as %oing a !in% o2 ha#% *4i-gong* &ha& 'oul% help him &a!e s&#ong :lo1s 1i&hou& 2eeling pain. 5o1e8e#7 mos& s&#eng&h &#aining p#og#ams aim &o in'#ease in&e#nal 2o#'e as mos& Tai3i p#a'&i&ione#s &#y &o neu&#ali?e an in'oming 2o#'e :y 'i#'ula# an% spi#al mo8emen&s. The#e a#e &1o %i22e#en& !in%s o2 Chen s&yle Tai3i4uan s&#eng&h &#aining@ one in8ol8es &he use o2 e4uipmen&s an% &he o&he# %oes no&. The 2o#me# is 4ui&e physi'ally %eman%ing an% so only sui&s people :elo1 &he age o2 5A 1hile &he la&&e# is :asi'ally *4i-gong* e=e#'ises7 1hi'h sui& people o2 all ages7 an% 'an g#ea&ly enhan'e &he heal&h an% 2i&ness o2 p#a'&i&ione#s.

Chan7Chuang BStan'ing Postures)

The 2i#s& o2 &he s&#eng&h &#aining p#og#ams no& in8ol8ing &#aining ai%s is Bhan-?huang. These s&an%ing pos&u#es a#e in #eali&y 6i-gong e=e#'ises 1hi'h :ea# %i22e#en& names a''o#%ing &o &he %i22e#en& s&yles o2 6i-gong p#a'&i&ione#s7 su'h as /i-4uan 6i-gong7 "u-3i 6i-gong an% <#on hi#& 6i-gong. &an%ing pos&u#es 'an in'#ease ou# in&e#nal s&#eng&h. -eople 1ho ha8e %one Bhan-?huang 2o# a pe#io% o2 &ime (one o# &1o yea#s %epen%ing on &he &ime &hey spen% on i&) 'an 2eel &hei# in&e#nal 2o#'e mo8e 2#om &hei# 2ee& up in &hei# :ones along &hei# legs7 an% spine &o &hei# han%s. "hen &hey p#a'&i'e Tai3i4uan7 &hei# mo8es a#e 2ull o2 in&e#nal s&#eng&h. They 'an a'hie8e 1ha& &he Tai3i 'lassi's say7 ;The 3ing is #oo&e% in &he 2ee&7 #elease% &h#ough &he legs7 'on&#olle% :y &he 1ais& an% mani2es&e% &h#ough &he 2inge#s.; Bhan ?huang 'an in'#ease &he %ensi&y o2 ou# :ones7 an% so ha#%en &hem. (ne o2 my 2o#me# &ea'he#s ha% 8e#y s&#ong in&e#nal po1e# an% < 'oul% 2eel his :ones ha#% as s&eel 1hen he %i% push-han%s 1i&h me o# sho1e% me &he ma#&ial appli'a&ions o2 a 2o#m. <n Tai3i4uan &#aining7 Bhan-?huang an% &he Tai3i 2o#m a#e 'omplemen&a#y &o ea'h o&he#. The Tai3i 2o#m 'an loosen up all &he 3oin&s in ou# :o%y an% so ma!e 6i (:io-ene#gy) 'i#'ula&e easily 1hile Bhan-?huang 'an help ou# 6i sin! &o %an-&ian an% la&e# on &o ou# 2ee& an% #e2ine i& an% &u#n i& in&o in&e#nal s&#eng&h. Beginne#s 2in% Bhan?huang :o#ing :e'ause &hei# 3oin&s a#e s&i22 an% so &hey 'anno& 2eel &he 'i#'ula&ion o2 &hei# 6i. -eople 1ho ha8e p#a'&i'e% Tai3i4uan 2o# some yea#s an% ha8e loosene% up &hei# 3oin&s 'an :es& en3oy &he

:ene2i&s o2 Bhan-?huang. They 'an 3us& s&an% &he#e7 ge&&ing &hei# pos&u#es aligne% (hea% an% &o#so s&#aigh&7 !nees sligh&ly :en&7 hip 3oin&s 2le=e%7 '#o&'h #oun%e%7 'hes& sligh&ly %#a1n in7 an% shoul%e#s an% el:o1s %#oppe%)7 #ela=e%7 an% 'on'en&#a&ing on main&aining &hei# 'en&e# line7 an% &hei# 6i 1ill 'i#'ula&e. (2 &he &h#ee s&an%ing pos&u#es %es'#i:e% in my a#&i'le en&i&le% *5o1 &o <mp#o8e 6i an% <n&e#nal &#eng&h*7 Em:race :alloon < 2in% &he one in 1hi'h < s&an% 1i&h :o&h a#ms #aise% &o &he 2#on& o2 my 'hes& li!e em:#a'ing a :alloon (see #igh&) mos& use2ul. "i&h :o&h a#ms in 2#on& o2 my 'hes&7 my 'en&e# line mo8es :a'! a li&&le :i&7 1hi'h s&#aigh&ens up my :o%y mo#e an% ma!es my :u&&o'! pull in an% #e'&um 'on&#a'& au&oma&i'ally7 so < 'an ha8e :e&&e# 6i an% .ing 2lo1. As 2o# :#ea&hing in Bhan-?huang7 i& is 4ui&e all #igh& &o :#ea&he no#mally as you 'an :e mo#e #ela=e%. Bu& you 'an also use a:%ominal :#ea&hing ($o# mo#e %e&ails7 see my a#&i'le on *The Ro&a&ion o2 Can&ian in Chen &yle Tai3i4uan*.) i2 you a#e goo% a& i& an% 'an :#ea&he slo1ly an% gen&ly 1i&h you# a:%omen 1i&hou& in&e#2e#ing 1i&h you# #ela=a&ion. Dany Tai3i &ea'he#s %o no& &ea'h Bhan-?huang. ome e8en ha8e p#e3u%i'e agains& i&7 saying i& 'an s&i22en ou# legs. Bu& < %eeply :elie8e in &he saying ;<2 you %o no& %o Bhan-?huang7 you 'anno& un%e#s&an% 1ha& in&e#nal s&#eng&h is; :e'ause you 'anno& 2eel you# in&e#nal s&#eng&h mo8e 2#om :one &o :one an% ho1 s&#ong i& is. Bai Ba 6i Gong Bhuang The#e a#e 4ui&e a 2e1 *2a-3ing* (po1e#-#elease) mo8emen&s in &he Chen Tai3i4uan 2i#s& se&7 an% e8en mo#e so in &he se'on% 1hi'h has a mu'h 2as&e# an% s&#onge# &empo. The #eason 2o# &his is simple@ 1e 1an& &o &h#o1 ou# opponen&s a2a# in push-han%s7 o# 1e 1an& &o hi& &hem ha#% in 2igh&ing so &ha& &hey lose &he po1e# &o 2igh& :a'!. $a-3ing #e4ui#es a lo& o2 p#a'&i'e :e2o#e 1e 'an %o i& p#ope#ly. <n &his 'on&e=&7 Bai Ba 6i-gong Bhuang (5un%#e%-Roun% 6i-gong -os&u#e) 1hi'h is a po1e#-%is'ha#ge e=e#'ise7 'an help us ma!e goo% use o2 &he s&#eng&h %e8elope% an% a''umula&e% 2#om %oing Bhan-Bhuang o# &he Tai3i 2o#m. As 1e !no17 $a-3ing is 2as& an% s&#ong7 an% #e4ui#es goo% 'oo#%ina&ion o2 &he 1hole :o%y@ a#ms7 &o#so an% legs &o p#o%u'e &he sp#ingy :u& e=plosi8e 2o#'e7 &he #epe&i&i8e mo8emen&s o2 Bai Ba 6i Gong ?huang 'an help g#ea&ly in a'hie8ing &his. <&s :ene2i&s &o heal&h a#e eno#mous as i& in8ol8es &he use o2 ou# Can-&ian (lo1e# a:%omen) 1hi'h #o&a&es 1i&h &he mo8emen&s7 an% so p#o8i%es a goo% e=e#'ise an% a lo& o2 s&imula&ion &o ou# in&e#nal o#gans. Bai Ba 6i-gong Bhuang is easy &o lea#n an% 'on&ains only &1o mo8es. &an% in a le2& :o1 s&an'e 1i&h &he :o%y 1eigh& EAF on &he 2#on& 2oo&7 an% 4AF on &he #ea# 2oo&7 an% &hen mo8e :o&h han%s ou& &o &he 2#on& o2 you# 'hes& 1i&h &he palms 2a'ing ou&. (/ou# le2& han% is in 2#on&7 1i&h 2inge#-&ips poin&ing %iagonally #igh& an% up; 1hile you# #igh& han% is :ehin% an% :elo1 1i&h 2inge#-&ips poin&ing %iagonally up.) Keep :o&h a#ms #oun%. &o)e 1@ Ben% you# 2inge#s an% &hum:s &o ma!e 2is&s (signi2ying g#a::ing). Tu#n #igh& 2o# a:ou& 45 %eg#ees an% shi2& you# 1eigh& &o &he #ea# 2oo& ("hen you s&op &u#ning7 s&op shi2&ing 1eigh&. Go1 &he 1eigh& %is&#i:u&ion is@ EAF on &he #ea# 2oo& an% 4AF on &he 2#on&

2oo&); a& &he same &ime mo8e :o&h 2is&s %o1n (shun 'han7 &ha& is #o&a&e you# a#ms so &ha& &he 2is&s 2a'e up) in a sligh& le2&1a#% 'u#8e &o &he lo1e# pa#& o2 you# 'hes& (signi2ying pulling you# opponen& &o1a#% you#sel2). T#y &o !eep you# a#ms #oun% as 1ell. "hen you %o &his mo8e7 inhale an% &he le2& si%e o2 you# %an-&ian mo8es %o1n in a le2&1a#% 'u#8e 1i&h you# 2is&s. &o)e 2@ Ro&a&e you# 2o#ea#ms so &ha& &he palm o2 :o&h 2is&s 2a'es %o1n; a& &he same &ime e=&en% (%#op) you# 1#is&s (?huo 1an) so &ha& &he heel o2 you# palms %#op7 :e2o#e #eleasing you# 2is&s an% pushing &hem ou& 4ui'!ly (%is'ha#ge po1e# &o &h#o1 you# opponen& a1ay) in a #igh&1a#% an% up1a#% 'u#8e &o &he s&a#&ing posi&ion. Go1 you e=hale7 an% &he #igh& si%e o2 you# %an-&ian mo8es in a #igh&1a#% an% up1a#% 'u#8e as 1ell. o 2a# you# han%s ha8e %#a1n a %iagonal 'i#'le in 2#on& o2 you# &o#so (an% so %oes you# %an-&ian in &he lo1e# pa#& o2 you# &o#so). This is 'alle% one #oun%. Beginne#s a#e a%8ise% &o %o only 3E #oun%s 2o# &he 2i#s& mon&h 1hen &hey %o &his e=e#'ise. <2 no&hing goes 1#ong (&ha& is no %is'om2o#&7 no# pain7 e&'.) &hen &hey 'an a%% one #oun% a %ay un&il one hun%#e% #oun%s. Ano&he# 8e#sion o2 1ai 1a *i 3ong Chuang is mo#e 'ompli'a&e% :u& mo#e 8e#sa&ile. &an% in a le2& :o1 s&an'e 1i&h :o&h han% in 2#on& li!e :e2o#e. <ns&ea% o2 :#inging in :o&h han%s7 you 3us& 'len'h you# le2& han% &o ma!e a 2is&7 &u#n le2& &o :#ing you# le2& 2is& :a'! &o :elo1 you# 'hes& an% a& &he same &ime mo8e you# #igh& el:o1 (1hi'h 1ill in &u#n :#ing :a'! you# #igh& han% &o you# uppe# 'hes& 1i&h 2inge#-&ips poin&ing &o you# le2& 'hes& an% #igh& palm 2a'ing le2& an% 2#on&) ou& an% &hen push you# #igh& palm ou& 8e#y 4ui'!ly &o s&#i!e &o &he 2#on&. (-lease no&e 1hen you# le2& 2is& 'omes :a'! hal2-1ay7 i& is &he momen& you# #igh& el:o1 has mo8e% ou&. /ou# le2& 2is& is no1 #igh& :elo1 you# #igh& el:o1.) Then you 'len'h you# #igh& palm &o ma!e a 2is&. Tu#n #igh& &o :#ing :a'! you# #igh& 2is& &o :elo1 you# 'hes&7 mo8e you# le2& el:o1 ou& an% #elease you# le2& palm :e2o#e pushing i& ou& 4ui'!ly &o s&#i!e &o &he 2#on&. (Bo&h you# le2& an% #igh& palms shoul% s&#i!e a& &he same spo&.) The appli'a&ion 2o# &his is@ you pull in you# opponen& 1i&h one han% an% s&#i!e him 1i&h you# o&he# shoul%e#7 el:o1 o# han% 1hi'he8e# is appli'a:le. The a'&ion is e=e'u&e% 2#om %an-&ian 1i&h &he 'o-ope#a&ion o2 &he hips an% legs. A2&e# you ha8e mas&e#e% &he &e'hni4ue you 'an :e&&e# un%e#s&an% &his Tai3i saying7 ;/ou 'an %is'ha#ge po1e# 2#om any o2 &hese pa#&s o2 you# :o%y@ palms7 1#is&s7 el:o1s7 shoul%e#s7 :a'!7 1ais&7 hips7 !nees an% 2ee&. /ou# po1e# 'omes ou& 2#om you# 1ais& 1hi'h in'lu%es %an-&ian.;

?ong Pole
<2 &he a:o8e e=e#'ises 'an in'#ease ou# in&e#nal s&#eng&h7 &hen &ai3i &#aining ai%s 'an ma!e i& go a :ig s&ep 2u#&he#. <n 2a'&7 s&#eng&h &#aining mainly #e2e#s &o &he use o2 e4uipmen&s &o in%u'e an% in'#ease ou# in&e#nal s&#eng&h. (2 all &he &ools &ha& 1e use7 su'h as Tai3i s&eel &u:e7 Tai3i s&i'!7 Tai3i :all7 an% Tai3i %#um7 &he long pole s&an%s ou& as &he mos& e22e'&i8e ai% :e'ause i& is 8e#y goo% &#aining 2o# ou# %an-&ian. The long pole 'an help :#ing ou& &he 3ing 2#om %an-&ian 1hi'h goes ou& &o ou# 2ee& an% ou# han%s. -#a'&i'ing &his #egula#ly 'an ma!e ou# %an&ian s&#ong7 an% so ou# po1e# %is'ha#ge 'an :e e=plosi8e. -eople 1ho

a#e goo% a& using &he 2o#'e p#o%u'e% 2#om %an-&ian ha8e 8e#y s&#ong an% &ough lo1e# a:%omen 1hi'h 2eels li!e a 2ully in2la&e% :as!e&-:all. <& &a!es a:ou& 2i8e &o se8en yea#s o2 p#a'&i'e &o %e8elop s&#ong %an&ain po1e#. The#e a#e se8e#al 1ays o2 p#a'&i'ing 1i&h a long pole7 1hi'h is a:ou& 3 &o 4 ya#%s long an% a:ou& one an% a hal2 in'hes in %iame&e#. /ou 'an 3us& use a &im:e# 'u#&ain &#a'! o2 &ha& leng&h an% &hi'!ness. (Choose a &hinne# an% sho#&e# pole i2 i& is &oo hea8y. (# use a small one 2o# a s&a#& an% 'hange &o a :igge# one la&e# on.) The simples& :u& mos& impo#&an& 1ay has only &1o mo8es. &an% in a #e8e#se #igh& :o1 s&an'e (&ha& is s&an% in #igh& :o1 s&an'e 2i#s&7 an% &hen &u#n le2& an% shi2& you# :o%y 1eigh& &o &he le2& 2oo&). 5ol% &he pole 1i&h :o&h han%s as in -ho&o 3 . The le2& han% is nea# &he en% o2 &he long pole 1i&h &he palm 2a'ing %o1n 1hile &he #igh& han% is an a#m9s leng&h apa#& 1i&h &he palm 2a'ing up. Tu#n #igh&7 #o&a&e you# le2& han%7 an% mo8e you# le2& han% 4ui'!ly &o nea# you# #igh& han% (1hi'h is s&a&iona#y an% loose enough &o allo1 &he pole &o mo8e 2o#1a#% an% :a'!1a#%) &o &h#us& &he long pole ou& &o &he 2#on&. Go1 you# le2& palm 2a'es up. >=hale7 an% you# %an-&ian mo8es in a #igh&1a#% 'u#8e &o sen% you# le2& han% an% &he pole &o &he 2#on&. Tu#n le2&7 #o&a&e you# le2& han% an% 4ui'!ly pull &he en% o2 &he long pole :a'! &o &he s&a#&ing posi&ion as in pho&o 3. Go1 you inhale7 an% you# %an-&ian mo8es in a le2&1a#% 'u#8e &o :#ing :a'! you# le2& han% an% &he long pole. <n sho#& &his e=e#'ise is 8e#y simple 1i&h only &1o mo8emen&s@ one &o sen% &he long pole ou& an% &he o&he# &o pull i& :a'!. (This e=e#'ise shoul% also :e %one on &he le2& #e8e#se :o1 s&an'e 1i&h you #igh& han% &h#us&ing &he pole 2o#1a#% an% &hen pulling i& :a'!.) Beginne#s 'an %o &he &1o mo8es slo1ly 1i&hou& 2a-3ing. A2&e# ge&&ing use% &o &he &e'hni4ue7 &hey 'an %o &hem 4ui'!ly 1i&h po1e# %is'ha#ge.

Tai#i &etal Tu:e

The ne=& &#aining ai% is a me&al &u:e 1hi'h is sligh&ly 1i%e# &han you# 1#is&7 an% 'an :e 2ille% 1i&h g#a8el &o a 1eigh& sui&a:le &o you#sel2. &an% in a ho#se s&an'e7 hol% one en% o2 &he &u:e 1i&h you# le2& han%7 an% pla'e &he o&he# en% on you# #igh& 2o#ea#m. Tu#n le2& (shi2& you# :o%y 1eigh& &o you# #igh& 2oo& &o ma!e a #igh& :o1 s&an'e) &o push you# #igh& han% ou& an% &hen &u#n #igh& (shi2& you# 1eigh& &o you# le2& 2oo&) &o :#ing i& :a'!. /ou# le2& han%7 hol%ing &he &u:e7 1ill mo8e in a''o#%an'e 1i&h you# #igh& han%. This is li!e %oing a single push-han%s e=e#'ise 1i&h &he 1eigh& on you# 2o#ea#m. /ou %o a push (an)7 1a#%-o22 (peng)7 an% #oll-:a'! (lu) an% &hen :a'! &o push again. <& goes #oun% an% #oun% 2o# a:ou& HA &o 3A &imes. <& is a%8isa:le &ha& you %o &his e=e#'ise on you# le2& a#m as 1ell. The 1eigh& on ou# 2o#ea#ms 'an ma!e ou# a#ms s&#ong7 an% so 'an g#ea&ly in'#ease &he peng ene#gy in ou# a#ms7 1hi'h 1ill :e a g#ea& &h#ea& &o ou# opponen&s.

Tai#i 1all

The Tai3i :all 'an :e a me&al :all in &he si?e o2 a so''e# :all7 o# a :as!e&-:all 2ille% 1i&h %i#& (no& so hea8y) o# g#a8el (hea8ie#). <& is mainly use% 2o# %e8eloping &he s&#eng&h in ou# a#ms. "e s&an% in a

ho#se s&an'e &o li2& &he :all 1i&h one han%7 lean i& agains& &he 1all7 an% #oll i& :y &u#ning ou# han%. As &he mo8emen& is also 'on&#olle% :y ou# 1ais&7 p#a'&i'ing Tai3i :all is also goo% 2o# %e8eloping &he 2o#'e o2 &he 1hole :o%y.

!onclusion

&#eng&h &#aining plays a signi2i'an& #ole in in'#easing ou# in&e#nal 2o#'e7 an% so gi8es us an e%ge in push-han%s an% spa##ing. Go %ou:& p#a'&i&ione#s 1ho ha8e s&#ong in&e#nal s&#eng&h a#e 8e#y ha#% &o %e2ea&. >8i%en'e sho1e% &ha& in China &eams &ha& spen& &he mos& &ime on s&#eng&h &#aining 1on mo#e gol% me%als in push-han%s 'ompe&i&ions. &#eng&h &#aining %oes no& ha8e a :a% e22e'& on #ela=a&ion7 1hi'h is 2oun%a&ion o2 Tai3i4uan. Rela=a&ion :asi'ally means no& &o use :#u&e 2o#'e an% loosen an% s&#e&'h all &he 3oin&s in ou# :o%y. Beginne#s 'anno& a8oi% using :#u&e 2o#'e7 so &hey a#e &ol% no& &o use 2o#'e (mainly 2#om &he &ense%-up mus'les). A2&e# &hey ha8e #ea'he% a highe# le8el o2 &hei# &#aining 1he#e &hey 'an :e *song*7 &hey 1ill nee% &o lea#n ho1 &o %is'ha#ge po1e# o# use 2o#'e e22e'&i8ely. This is 1ha& s&#eng&h &#aining is all a:ou&. The saying D=se min' an' not orceD shoul% :e gi8en a :e&&e# in&e#p#e&a&ion. The 1o#% *2o#'e* means :#u&e 2o#'e (1hi'h is so s&i22 an% 'an :e easily use% :y &he opponen&)7 :u& no& in&e#nal 2o#'e. (n'e 1e ha8e o:&aine% s&#ong in&e#nal s&#eng&h7 &he#e is no #eason 1hy 1e shoul% no& use i& &o ou# a%8an&age. "hen 1e %o &his7 use ou# min% &o %i#e'& ou# mo8e. "hen ou# min% an% ou# :o%y a#e uni&e%7 1e 'an p#o%u'e eno#mous e=plosi8e po1e#. Tha& is 1ha& &he Tai3i 'lassi's say7 ;"hen you use in&e#nal s&#eng&h7 you# 3ing shoul% :e li!e 8e#y #e2ine% s&eel7 &hen &he#e is no&hing &oo ha#% 2o# you &o %emolish.; IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIII

2) The Essence o
By Tu-Ky Lam

!hen St"le Tai#i$uan%s Torso &etho's

<n many people9s min%s7 &o lea#n Tai3i4uan is &o lea#n &he Tai3i 2o#m7 an% i& is no& unsual &ha& some s&u%en&s lea#n &he Tai3i 2o#m an% 1eapons su'h as &he s1o#% an% &he sa:#e in 3us& a yea#. (2 'ou#se7 &hese s&u%en&s &hin! &ha& &hey ha8e lea#ne% Tai3i4uan an% a#e 8e#y goo% a& i&7 :u& un2o#&una&ely &he opposi&e is o2&en &#ue - &hey a#e s&ill a& &he %oo# s&ep o2 Tai3i4uan. This is no& &o&ally &he s&u%en&s9 2aul&. ome ins&#u'&o#s 1ill nee% &o &a!e &he #esponsi:ili&y as 1ell. < ha8e seen ins&#u'&o#s 1ho 3us& &ea'h &he 2o#m (in'lu%ing 1eapons)7 :u& no& &he in&e#nal pa#& o2 Tai3i4uan. The #esul& is &he Tai3i 2o#m &hey &ea'h is emp&y. The essen&ial pa#& o2 Tai3i 2o#m is in i&s &o#so me&ho%s7 appli'a&ions an% gene#al p#in'iples. >a'h &ime 1e p#a'&i'e &he 2o#m7 1e use i& &o &#ain on &he &o#so me&ho%s a''o#%ing &o Tai3i4an p#in'iples &o ma!e ou# 4i 2lo1 an% in'#ease ou# in&e#nal s&#eng&h so &ha& ou# heal&h an% ou# s!ill 'an imp#o8e 1i&h ou# p#a'&i'e. .ing ;ing an' !entral E$uili:rium Belie8e i& o# no&7 one o2 &he mos& impo#&an& an% also &he ha#%es& #e4ui#emen&s in &he &o#so me&ho%s is &o li2& &he &op o2 ou# hea% up. Dany people %o no& !no1 ho1 &o %o i&. ome people 2o#ge& &o %o i& 1hile o&he#s %o no& :o&he#. /ang Cheng-2u sai%7 ;"i&hou& li2&ing up you# hea%-&op7 you 1ill :e 1as&ing 3A yea#s o2 you# p#a'&i'e.; (;Ciu

%iao &ing &ou =ian7 :ai lian 3A nian.;) (ne o2 my &ea'he#s also sai%7 ;"i&hou& Cing 3ing (&he 3ing :#ough& a:ou& :y li2&ing &he &op o2 &he hea%)7 you 1ill ha8e no 3ing (in&e#nal s&#eng&h) a& all.; <n my p#a'&i'e7 < al1ays 2in% li2&ing &he hea%-&op 'an :#ing up my in&e#nal s&#eng&h 2#om my 2ee& &o my a#ms. This in&e#nal s&#eng&h in'#eases 1i&h my p#a'&i'e. <& also helps me %e2ine my 'en&#al e4uili:#ium7 a 'en&#e line in my :o%y a#oun% 1hi'h all my mo8emen&s #e8ol8e. (0e#y o2&en < 2eel as i2 < ha% a &hi#% leg7 1hi'h helps my &1o legs suppo#& my &o#so :y s&aying in &he mi%%le7 o# mo8ing 2#om one si%e &o &he o&he# i2 nee% :e.) The 'en&#al e4uili:#ium helps me main&ain my :alan'e7 no& only in &he Tai3i 2o#m :u& also in pushhan%s7 1he#e 1e all &#y &o pu& ou#sel8es in a s&#ong posi&ion an% upse& &he :alan'e o2 ou# opponen&s. <& &a!es a 'ouple o2 yea#s o2 %iligen& p#a'&i'e o2 &he Tai3i 2o#m &o a'hie8e &his. Beginne#s 1ill ha8e &o &#y &o li2& &hei# hea%-&op up :y imagining a pie'e o2 s&#ing pulling &hei# hea% an% :o%y up1a#%s. (-ulling in &hei# 'hins7 1hi'h leng&hens &hei# ne'!7 'e#&ainly helps.) An% &hey nee% &o line up &hei# Bai-hui o# hea%-&op 1i&h &hei# pe#ineum an% !eep &hei# min% on &his 'en&e# line all &he &ime %u#ing &hei# p#a'&i'e. A& &he :eginning7 %oing so 'an ma!e you 2eel you# ne'! s&i227 :u& &his 2eeling 1ill %isappea# 1i&h 'ons&an& p#a'&i'e in &his pos&u#e. A2&e# hun%#en%s o2 hou#s o2 p#a'&i'e7 you# %ing 3ing 1ill ge& :e&&e# an% :e&&e# an% you# 'en&#al e4uili:#ium 1ill g#a%ually %e8elop. <2 you ha8e a &ea'he# 1ho has &his !no1le%ge7 you 'e#&ainly ha8e :e&&e# 'han'es o2 a'hie8ing &he %ing 3ing #igh& 2as&e#. !ontro)ers" o PlucEing =p the 1acE Li2&ing up &he hea%-&op is 1i%ely a''ep&e% as ne'essa#y :y p#a'&i&ione#s o2 all s&yles7 :u& plu'!ing up &he :a'! is 'on&#o8e#sial. Dos& Chen s&ylis&s %o no& plu'! up &hei# :a'! :e'ause i& is no& a #e4ui#emen& in &he &o#so me&ho%s. Chen Bhao-pi7 a 2amous mas&e# o2 &he +8&h gene#a&ion o2 &he Chen 2amily 1ho single-han%e%ly #e8i8e% an% li2&e% &he s&an%a#% o2 Tai3i4uan in &he Chen 8illage in &he +,EA9s7 (Chen )iao-1ang7 Chen Bhen-lei7 "ang )i-an an% Bhu Tian'ai a#e among his :es& !no1n s&u%en&s) 1as g#ea&ly agains& &his i%ea7 saying i& 'oul% ma!e us &op hea8y. Das&e# Da 5ong7 s&u%en& o2 Chen Bhao-!ui7 sai% &his i%ea 1as a%%e% on :y Chen "ei-ming7 1ho ha% lea#ne% )ing-yi 4uan :e2o#e lea#ning Tai3i4uan 1i&h /ang Cheng-2u7 1hen he 1#o&e &he Ten <mpo#&an& -oin&s 2o# /ang Cheng-2u. 5o1e8e#7 un%e# &he in2luen'e o2 o&he# s&yles7 some Chen p#a'&i&ione#s %o a%8ise &hei# s&u%en&s &o plu'! up &hei# :a'! :y li2&ing up &he &op 8e#&e:#a o2 &hei# spine. < mysel2 ha8e 2o#go&&en a:ou& plu'!ing up &he :a'! :e'ause li2&ing up &he hea%-&op p#ope#ly has ma%e i& #e%un%an&. Bu& 8e#y o2&en < as! my s&u%en& &o plu'! up &hei# :a'! so &ha& &hei# &o#so 'an :e s&#aigh&e# an% longe#7 1hi'h 1ill some1ha& 'ompensa&e 2o# &he %e2e'& o2 no& ha8ing &he %ing 3ing. Ano&he# :ene2i& 2o# :eginne#s is &ha& 1hen &hey p#a'&i'e 1i&h &hei# :u&&o'! pulle% in7 plu'!ing up &he :a'! 'an help ease &he p#essu#e on &hei# lo1e# :a'!7 a8oi%ing lo1e# :a'! pain. o &o plu'! up &he :a'! o# no&J <n my opinion7 i& is up &o ea'h &ea'he# o# in%i8i%ual. -ossi:ly7 :eginne#s 1ill nee% &o %o &his7 espe'ially i2 &hey ha8e &#ou:le !eeping &hei# :a'! s&#aigh& an% so &hei# &o#so 'ollapses. Bu& &hey shoul% aim a& ge&&ing &he %ing 3ing #igh& so &ha& &hey 'an es&a:lish &hei# 'en&#al e4uili:#ium. A& &ha& s&age7 &hey 1ill 2in% plu'!ing up &he :a'! is no longe# ne'essa#y as i& has me#ge% 1i&h li2&ing &hei# hea%-&op.

Place 0our Torso on a Firm 1ase (u# &o#so7 1hi'h is 2#om ou# shoul%e#s %o1n &o ou# hips7 is &he mos& impo#&an& pa#& o2 ou# :o%y. <& is an a#ea 1hi'h is mos&ly ligh&ly &o :e a&&a'!e% in pushhan%s o# 2igh&ing7 an% an a#ea 1he#e ou# in&e#nal s&#eng&h an% mo8emen&s o#igina&e. Aligning ou# &o#so p#ope#ly an% using i& &o mo8e ou# a#ms is &he !ey &o &he 'o##e'& p#a'&i'e o2 Tai3i4uan. Tha& is 1hy &he#e is a saying 1hi'h goes7 ;Tai3i4uan is %one 1i&h &he &o#so7 no& 1i&h &he han%s.; Dany people ha8e %i22i'ul&ies in !eeping &hei# hea% an% &o#so s&#aigh&7 1hi'h :a%ly a22e'&s &hei# 4i an% 3ing 2lo1. A goo% 1ay &o 'o##e'& &his is &o pu& a 'oin o# a !ey o# any small o:3e'& on &hei# hea% an% &#y no& &o le& i& %#op %u#ing &hei# Tai3i p#a'&i'e. A2&e# si= mon&hs o# so &hey 1ill 2in% &hei# hea% is up#igh&7 an% no longe# s1aying. To !eep &hei# &o#so up#igh&7 &hey nee% &o #ela= &hei# 'hes&7 line up &hei# shoul%e#s 1i&h &hei# hips7 an% &hin! &hei# &o#so 2#om &hei# shoul%e#s %o1n &o &hei# hips a#e one uni&. >a'h &ime &hey &u#n le2& o# #igh&7 &hey &u#n &hei# 1ais& an% &hei# shoul%e#s 1ill &u#n 1i&h &hei# 1ais&. (-lease no&e ou# shoul%e#s an% hips 'an mo8e ou& o2 line a lo& easie# &han 1e &hin!. Keeping ou# min% on &he &h#ee lines 2#om ou# hea% an% shoul%e#s %o1n &o ou# pe#ineum an% hips 'an help sol8e &his p#o:lem.) <2 &hey p#a'&i'e in &his 1ay7 &hei# 'hes& an% 1ais& 'an g#a%ually moul% in&o one pie'e7 an% so 'an mo8e &hei# a#ms mo#e easily (:e'ause &hei# 1ais&7 a2&e# moul%ing 1i&h &hei# 'hes&7 has mo#e &han %ou:le% in si?e an% s&#eng&h). Go1 &hey 'an s&a#& &o 'on'en&#a&e on ge&&ing &he %ing 3ing an% &hei# 'en&#al e4uili:#ium es&a:lishe%. A& &he same &ime &hey !eep &hei# :o%y up#igh&7 &hey nee% &o loosen an% leng&hen &hei# :a'! &o enhan'e &hei# 4i an% 3ing 2lo1. This 'an :e a'hie8e% :y ma!ing &he &op 8e#&e:#a in &hei# spine go up7 an% &hose a& &he lo1e# :a'! s&ay %o1n. A2&e# se8e#al hun%#e%s o2 hou#s o2 p#a'&i'e &hey 1ill ha8e a li8ely 2eeling in &hei# &o#so7 an% &hey 'an use &hei# &o#so &o %o &he Tai3i 2o#m as i& is #e4ui#e%. Apa#& 2#om :eing !ep& s&#aigh& an% leng&hene%7 ou# &o#so has &o :e se& on a 2i#m :ase. This :ase is in ou# legs. A& &he :o&&om o2 ou# legs7 ou# &oes ha8e &o 'ling &o &he g#oun% &o gi8e us a s&#ong #oo&. <n &he mi%%le7 ou# !nees ha8e &o :en% &o help ou# '#o&'h suppo#& ou# &o#so. A& &he &op7 ou# '#o&'h has &o :e loose an% #oun% &o gi8e us some 2le=i:ili&y. A #oun% '#o&'h is in%ispensa:le as &he suppo#& &o ou# &o#so7 &he &u#ning o2 ou# hips an% 1ais&7 &he 'hange 2#om su:s&an&ial &o insu:s&an&ial o# &he o&he# 1ay #oun%7 &he mi'#o'osmi' an% ma'#o'osmi' 'i#'ula&ion o2 4i7 &he %is'ha#ge o2 po1e#7 e&'. a#e una'hie8a:le 1i&hou& a loose an% #oun% '#o&'h. <& is essen&ial &ha& 1e 2le= ou# hip 3oin&s so &ha& ou# &o#so 'an :e 'onne'&e% &o ou# legs. As a #esul& o2 &his7 ou# !nees :en% mo#e7 ou# s&an'e is lo1e# (a:ou& one &hi#% o2 an in'h lo1e# &han ou# no#mal s&an'e)7 an% ou# '#o&'h is mo#e #oun%. "hen 1e 2eel 1e seem &o si& on an in8isi:le s&ool7 an% espe'ially ou# legs a#e 2i#m7 &his is a sign &ha& 1e ha8e pla'e% ou# &o#so on a 2i#m :ase. "i&h %iligen& p#a'&i'e o2 &he 2o#m an% &he s&an%ing e=e#'ises7 1e 'an lea% ou# ene#gy &o &he :o&&om o2 ou# 2ee& an% g#a%ually %e8elop a %eep #oo& 2o# ou# Tai3i4uan. The !orrect Positions o the 1uttocEs Dany p#a'&i&one#s p#a'&i'e Tai3i4uan 1i&h &hei# :u&&o'!s pulle% in. This is :e'ause 1hen ou# 4i an% 3ing goes up 2#om ou# pe#ineum7 ou#

'o''y= has &o pull in &o '#ea&e an impe&us &o sen% 4i an% 3ing up. <& is also an op&imal posi&ion 2o# 4i an% 3ing &o mo8e %o1n &o ou# 2ee&. Bu& &his pos&u#e only 1o#!s 2o# a%8an'e% p#a'&i&one#s 1ho ha8e go& &he %ing 3ing an% a loose spine an% so ha8e s&#ong 4i an% 3ing 2lo1. $o# :eginne#s7 &his pos&u#e 1ill %o mo#e ha#m &han goo% as i& pu&s &oo mu'h p#essu#e on &he lo1e# :a'!7 1hi'h 'an 'ause lo1e# :a'! pain. They 1oul% :e :e&&e# o22 3us& 'on'en&#a&ing on li2&ing &hei# hea%-&ops an% loosening &hei# spines. "hen &hey ha8e a'hie8e% &his7 &he pulling-in o2 &he 'o''y= 1ill happen na&u#ally. Chen s&ylis&s %o no& al1ays pull in &hei# :u&&o'!s7 :u& ins&ea% ha8e &hem in 2ou# %i22e#en& posi&ions. This has &o %o 1i&h &hei# 8e#y spi#al an% 'i#'ula# mo8emen&s 1hi'h #e4ui#e &hem &o &u#n &hei# 1ais& an% hips mo#e. To 2i= &he :u&&o'!s &o one posi&ion hin%e#s &he smoo&h &u#ning o2 &he 1ais&. Go#mally7 &hei# :u&&o'!s a#e se& &o &hei# na&u#al posi&ion - no& pulling in. "hen &hey &u#n #igh&7 &hei# #igh& :u&&o'! 1ill #ise sligh&ly an% &hei# le2& :u&&o'! 1ill sin! a''o#%ingly. (Thei# :o%y s&ill has &o #emain up#igh& an% no& mo8e 2o#1a#% o# :a'!1a#% &oo mu'h.) "hen &hey &u#n le2&7 &hei# :u&&o'!s 1ill :eha8e in &he same manne# 1i&h &hei# #oles #e8e#se. An% &hei# :u&&o'!s 1ill pull in 1hen &hei# 4i an% 3ing #ise 2#om &hei# 2ee& &o &hei# '#o&'h an% &hen up &o &hei# :a'! an% &hei# han%s. This happens 1hen &hey a#e a& an a%8an'e% le8el 1he#e &hey ha8e go& &hei# %ing 3ing #igh& an% &hei# spine is loose. The %i22e#en& posi&ions o2 &he :u&&o'!s help &o enhan'e &he spi#al an% 'i#'ula# mo8oemen&s o2 Chen Tai3i4uan. !oor'ination o the 5hole 1o'" This in8ol8es ou# hea%7 &o#so7 a#ms an% legs. (n ou# hea%7 ou# eyes a#e li!e a #a%a# %e&e'&o# 1hi'h ga&he#s in2o#ma&ion o2 &he su##oun%ings 1e a#e in 7 an% &he mo8emen&s o2 ou# opponen&. "e shoul% no& 'lose ou# eyes %u#ing ou# p#a'&i'e7 :u& shoul% !eep &hem open an% loo! a& ou# (imagina#y) opponen& (The Tai3i 'lassi's say7 ;"hen you p#a'&i'e Tai3i4uan 1i&h no :o%y else a#oun%7 you shoul% imagine &ha& you ha8e someone in 2#on& o2 you &o 2igh& 1i&h.) so &ha& &hey 'an sen% in2o#ma&ion &o ou# :#ain &o ma!e %e'isions an% gi8e o#%e#s &o ou# :o%y &o 'oun&e#a'&. "hen 1e s&ep 2o#1a#%7 1e shoul% loo! a& 1he#e 1e a#e going &o pu& ou# 2oo&. "hen a&&a'!ing7 loo! a& 1he#e 1e 1an& &o s&#i!e. -#a'&i'ing in &his 1ay 'an help ou# 'on'en&#a&ion7 :#ing ou& ou# spi#i&s an% ma!e us loo! goo%.; The uni&y :e&1een ou# hea% an% ou# &o#so is in ou# %ing 3ing7 1hi'h helps :#ing up ou# &op 8e#&e:#a as 1ell as ou# 4i an% in&e#nal s&#eng&h7 an% so ma!e &he &1o :e'ome one. Tha& is 1hy 1e ha8e &o li2& up ou# hea%-&op7 !eep ou# :a'! 8e#y s&#aigh& an% main&ain ou# 'en&e# line (2#om ou# pe#ineum up &o ou# hea%-&op7 &o s&a#& 1i&h) %u#ing &#aining. 5ope2ully7 one %ay 1e 1ill ge& ou# %ing 3ing an% 'en&#al e4uili:#ium #igh&. As < ha8e men&ione% :e2o#e7 &he 'onne'&ion :e&1een &he &o#so an% ou# legs lies in 2le=ing ou# hip 3oin&s. Bu& Tai3i4uan is no& 3us& s&an%ing e=e#'ises. "e ha8e &o mo8e %u#ing ou# Tai3i p#a'&i'e. Do8emen& is 1ha& usually 'auses &he 2i#mness in ou# legs &o %isappea# an% so un#oo& ou# Tai3i 2o#m - ma!ing ou# 4i an% in&e#nal s&#eng&h una:le &o #ea'h ou# uppe# :o%y 2#om ou# 2ee&. To 'oun&e#a'& &his7 1e shi2& ou# 1eigh& :y ma!ing one si%e o2 ou# '#o&'h mo8e in a 'on'a8e 'u#8e li!e a 8e#y shallo1 1o!. <n a'&ual p#a'&i'e 1e shi2& ou# 1eigh& :y &u#ning ou# 1ais&7 an% li2&ing up one !nee an% a& &he same &ime lo1e#ing &he o&he#. "e %o no& shi2& ou# 1eigh& o# mo8e 2o#1a#% o# :a'!1a#% mu'h7 :u& #o&a&e ou#

10

&o#so (usually #igh& o# le2&) &o e=e'u&e a mo8e (ma!ing i& easie# 2o# us &o es&a:lish ou# 'en&e# line). <n su'h 2o#ms as * ingle "hip* o# *-a#&i&ion o2 &he "il% 5o#se Dane* 1he#e ou# s&an'e 'hanges 2#om #e8e#se :o1 s&an'e &o :o1 s&an'e an% ou# :o%y 'lea#ly mo8es sligh&ly 2o#1a#%7 1e &u#n ou# hips an% 1ais& &o a'hie8e &his7 :u& ne8e# mo8e 2o#1a#% %eli:e#a&ely. <n sho#&7 1e &u#n le2& o# &u#n #igh& &o %o a mo8e7 an% ha#%ly mo8e 2o#1a#% o# :a'!1a#% &o a'hie8e &his. "hen 1e &u#n #igh&7 ou# #igh& !nee (an% #igh& :u&&o'!) mo8es up an% le2& !nee (an% le2& :u&&o'!) mo8es %o1n. "hen 1e &u#n le2&7 ou# le2& !nee (an% le2& :u&&o'!) mo8es up7 an% ou# #igh& !nee (an% #igh& :u&&o'!) mo8es %o1n. Tha& 1ay ou# in&e#nal s&#eng&h 'an :e su#ely %eli8e#e% &o ou# han%s7 an% 1e 'an 2eel no& only ou# legs :u& also ou# a#ms a#e 2i#m (2ull o2 peng ene#gy 1hi'h #ises 2#om &he g#oun%) %u#ing ou# p#a'&i'e. Go1 1e 'an 'on'en&#a&e on using ou# 'hes& an% 1ais& &o mo8e ou# a#ms. $i#s&7 1e 1ill nee% &o %#op ou# shoul%e#s an% el:o1s7 an% use ou# min% &o 'onne'& &hem &o ou# &o#so. Then 1e nee% &o :e 'ons'ious &o use ou# &o#so &o mo8e ou# a#m ins&ea% o2 ma!ing &hem mo8e :y &hemsel8es. This 'an :e &es&e% an% #ein2o#'e% in push-han%s p#a'&i'e. Co a #oll-:a'! (lu) &o see i2 you :#ing you# opponen& o8e# (&o you# le2& o# #igh&) an% sen% him o22 &o you# #ea#7 o# %o a 1a#%-o22 (peng) pos&u#e &o see i2 you 'an #e'ei8e you# opponen&9s ene#gy an% &#ans2e# i& &o &he g#oun%. <2 you 'an %o &his 1i&hou& any %i22i'ul&y7 you a#e on &he #igh& &#a'!. The :alan'e o2 /in an% /ang is also impo#&an& in &he 'oo#%ina&ion o2 &he 1hole :o%y. "e %o no& mo8e &he 1hole :o%y in one %i#e'&ion7 :u& ins&ea% in opposi&e %i#e'&ions &o main&ain ou# :alan'e an% p#o%u'e mo#e po1e#. $o# e=ample7 in &he 2i#s& mo8e o2 Bu%%ha9s "a##io# A&&en%an& -oun%s &he Do#&a#7 1e &u#n #igh& an% :en% ou# !nees &o mo8e ou# 2o#ea#ms up. (<2 &his is %one 'o##e'&ly a''o#%ing &o &he &o#so me&ho%s7 you shoul% :e a:le &o 2eel you# in&e#nal s&#eng&h7 1hi'h o#igina&es 2#om %an-&ian7 mo8e 2#om &he 2ee& up &o you# a#ms.) <n &he las& mo8e o2 *Re% $is& Co8e#e% :y 5an%* ou# le2& han% an% le2& el:o1 mo8e :a'! 1hile ou# #igh& 2is& s&#i!es ou&. $o# mo#e %e&ails7 see my a#&i'le on 5o1 &o <mp#o8e /ou# Tai3i !ill in &he +,,, Ap#il issue o2 T9ai Chi maga?ine. ?engthening ;oints an' Ten'ons Las&7 :u& no& leas&7 1e ha8e &o s&#e&'h ou# 3oin&s an% &en%ons &o ma!e &hem longe# - a 'on&inua&ion o2 &he &o#so me&ho%s %es'#i:e% a:o8e. <n 6i-gong &#aining7 &he#e a#e e=e#'ises 'alle% Ten%on Changing >=e#'ises 1he#e 6i-gong s&u%en&s &#y &o ma!e &hei# 3oin&s an% &en%ons longe#. These people pull in &hei# 'hin &o ma!e &hei# ne'! longe#. They also %o e=e#'ises &o s&#e&'h &hei# a#ms7 legs7 an% &o#so. The i%ea is 3us& &o loosen 3oin&s an% &en%ons &o a'hie8e :e&&e# 4i an% 3ing 2lo17 an% ge& &o &he s&age o2 :eing *song*. All &he mo8emen&s in Tai3i4uan shoul% :e %one in su'h a 1ay &ha& all ou# 3oin&s an% &en%ons 'an :e leng&hene%. <n &his 'ase7 Tai3i4uan is simila# &o Ten%on Changing >=e#'ises :u& Tai3i4uan is 2a# mo#e supe#io# in &ha& i& has ma#&ial appli'a&ions an% is mu'h :e&&e# 'o-o#%ina&e% :e'ause &he s&#e&'hing o2 &he 1hole :o%y is e=e'u&e% 2#om &he 'hes& an% &he 1ais& a& &he same &ime (1e %o no& s&#e&'h ou# :o%y one pa#& a& a &ime). Cu#ing ou# p#a'&i'e 1e nee% &o pay a&&en&ion &o &he leng&hening ou# :o%y. "i&h &he opening mo8emen&s 1he#e ou# han%s mo8e a1ay 2#om ou# &o#so7 1e mo8e ou# han%s 2u#&he# a1ay (s&ill ou# a#ms ha8e &o main&ain a 'u#8e) :y %#opping ou# shoul%e#s7 el:o1s7 an% 1#is&s an% e=&en%ing ou# palms an% s&#aigh&ening ou# 2inge#s. "i&h 'losing mo8emen&s (1he#e ou# han%s a#e mo8ing &o1a#% an% 'lose &o ou# &o#so)7 1e %o e=a'&ly &he same &hing e='ep& &ha& ou# shoul%e#s an% el:o1s s&#e&'h %o1n1a#%s

11

ins&ea% o2 ou&1a#%s 1hile ou# 1#is&s mo8e up1a#%s. <n sho#&7 1e shoul% al1ays :e 'ons'ious &o s&#e&'h ou# 1hole :o%y :o&h ho#i?on&ally an% 8e#&i'ally. The s&#e&'hing o2 3oin&s an% &en%ons shoul% :e %one only a2&e# s&u%en&s ha8e goo% 'o-o#%ina&ion o2 &he 1hole :o%y7 espe'ially using &he &o#so &o mo8e &he a#ms. <& is a 8e#y goo% 1ay &o in'#ease ou# in&e#nal s&#eng&h 1hen 1e %o &he Tai3i 2o#m. The#e is no nee% &o 1o##y a:ou& &he s&i22ness o# &enseness p#o%u'e% :y s&#e&'hing7. <& 1ill %isappea# 1i&h %iligen& p#a'&i'e. A& &he en% o2 &his s&age7 you 1ill 2in% &ha& you a#e #eally *song* an% ye& 8e#y s&#ong (2ull o2 in&e#nal s&#eng&h) :e'ause you# 3oin&s an% &en%ons ha8e :een loosene%. The 1ene its o Torso &etho's As 1e all !no17 1e ha8e &o #ela= in ou# Tai3i p#a'&i'e. Bu& i2 1e %o so 1i&hou& &he 'o##e'& :o%y alignmen&7 1e 1ill :e ei&he# 2loa&ing in &he ai# o# 'omple&ely 'ollapse%7 ins&ea% o2 2i#mly g#oun%ing &o &he ea#&h. This is 1ha& mos& Tai3i s&u%en&s an% many p#a'&i&ione#s %o 1i&hou& #eali?ing &hey a#e on &he &#a'! &ha& lea%s &hem &o no1he#e. The pu#pose o2 #ela=a&ion is &o ma!e 4i 2lo1 an% in'#ease ou# in&e#nal s&#eng&h so 1e 'an :e heal&hie#7 2i&&e# an% s&#onge#. The Tai3i 'lassi's say7 ;... 6i mus& sin! %eeply. Then i& 'an ga&he# in &he :ones...; To ma!e ou# 4i sin! %eeply7 ou# min% mus& #ela= 2i#s&7 &hen i& 'an gi8e o#%e#s 2o# ou# in&e#nal o#gans an% ou# mus'les &o #ela=7 :u& ou# :ones mus& align &hemsel8es p#ope#ly7 an% ou# pos&u#es #emain up#igh&. <n o&he# 1o#%s7 ou# mus'les go %o1n 1hile ou# :ones #ise. This is &he :alan'e o2 /in an% /ang a& 1o#! an% is also 1ha& &he "u /u-=iang s&yle Tai3i4uan 'alls *&he mus'le an% :one sepa#a&ion* 1hi'h helps 4i 2lo1. The#e2o#e7 #ela=a&ion 1i&h &he 'o##e'& &o#so me&ho%s shoul% ma!e you 2eel you# 4i sin! &o %an-&ian an% &o &he :o&&om o2 you# 2ee& 1hi'h gi8es you a goo% #oo&. /ou# 4i 'i#'ula&es no& only in you# ene#gy pa&hs (:o&h mi'#o'osmi' an% ma'#o'osmi' 'i#'ula&ions) :u& also in you# :ones %u#ing you# p#a'&i'e. ( &an%ing e=e#'ises 'an ma!e p#o'ess a lo& 2as&e#7 an% gi8e you goo% in&e#nal s&#eng&h.) This 8e#y :ene2i'ial &o heal&h as i& %e&o=i2ies ('leanses) ou# :o%y7 ha#%ens ou# :ones an% #e3u8ena&es ou# :one ma##o17 1hi'h ma!es us 2eel young an% s&#ong on &he insi%e. $#om &he ma#&ial poin& o2 8ie17 i& 'an p#o8i%e us 1i&h a 8e#y e22e'&i8e 1eapon - &he s&#ong in&e#nal 2o#'e7 1hi'h 1e 'anno& %o 1i&hou& in push-han%s o# sel2-%e2ense. Chen )in7 a mas&e# o# &he +E&h gene#a&ion o2 &he Chen 2amily7 sai%7 ;Tai3i4uan (mo8emen&s) 'hanges a lo&7 :u& i& has &o #ela&e 1i&h s&#eng&h. Al&hough &he pos&u#es a#e nume#ous7 &he s&#eng&h (3ing) is one. (ne means ou# :o%y7 2#om hea% &o &oe7 1hi'h in'lu%es ou# :ones7 mus'les an% in&e#nal o#gans7 shoul% :e uni&e% as one pie'e. Then 1hen ou# opponen& &#ies &o spli& us in&o &1o7 o# '#ush us7 1e 1ill #emain un:#ea!a:le.; /ou 'an un%e#s&an% &his only i2 you ha8e spen& a lo& o2 &ime %oing &he Tai3i 2o#m an% espe'ially &he s&an%ing e=e#'ises so you 'an 2eel all you# :ones a#e 'onne'&e% o# moul%e% in&o one pie'e. Then you 1ill 2eel &ha& you# 2is&s a#e ha#% as hamme#s an% 2inge#s as 2o#!s7 an% you 'an %o 1ha& &he Tai3i 'lassi's say7 ;&he#e is no&hing so ha#% &ha& you 'anno& %es&#oy.; The .e)elopment o the Internal Strength The in&e#nal s&#eng&h %e8elops &h#ough %i22e#en& s&ages. <& all s&a#&s 2#om :uil%ing a :one s&#u'&u#e in &he p#in'iple o2 &he a#'h7 in 1hi'h ou# 4i an% 3ing 'an 2lo1 2#eely 1i&hou& any hin%#an'e. "e 'an 2eel ou#

12

han%s7 ou# &o#so an% ou# 2ee& a#e 'onne'&e%. As a #esul&7 1hen an opponen& &ou'hes ou# han% (o# a#m) &he 2o#'e 1ill :e 4ui'!ly &#ans2e##e% &o ou# 2ee&7 an% 1hen 1e a&&a'!7 &he 2o#'e 1e %is'ha#ge is 1ill go 4ui'!ly 2#om ou# 2ee& &o ou# han%s (so i& is &he 2o#'e o2 &he 1hole :o%y7 1hi'h is mu'h s&#onge# &han &he lo'al 2o#'e 2#om ou# a#ms). <& &a!es a lo& o2 &ime an% e22o#&s &o %e8elop &his in&e#nal s&#u'&u#e7 :u& on'e i& is se& up7 1e a#e on &#a'! &o :e'ome a #eal in&e#nal s&ylis&. $#om no1 on i& is all up &o us ho1 mu'h in&e#nal s&#eng&h 1e 1an& &o in'#ease an% pu& in an e4ui8alen& amoun& o2 e22o#&. A& &his s&age7 ou# po1e# %is'ha#ge is no& 8e#y s&#ong an% 1e 1ill s&ill #ely on &he mo8emen&s o2 &he :o%y an% shi2&ing 1eigh& &o %is'ha#ge po1e# as ou# 4i 'i#'ula&ion is s&ill spo#a%i' an% so no& s&#ong enough. "i&h mo#e &#aining7 ou# 1hole :o%y7 ou# min%7 ou# 4i7 an% ou# in&e#nal s&#eng&h (1hi'h o#igina&es in you# %an-&ian) 1ill 1o#! mo#e 'losely &oge&he#. 6i 'i#'ula&ion 1ill ge& :e&&e# an% 1e 1ill !no1 ho1 &o #o&a&e ou# %an-&ian &o %is'ha#ge po1e#. "e use &he insi%e &o mo8e &he ou&si%e. As &he insi%e an% &he ou&si%e a#e no1 uni&e%7 ou# po1e# %is'ha#ge is s&#onge# an% 1ill g#o1 1i&h p#a'&i'e. This s&age o2 &he %e8elopmen& o2 in&e#nal s&#eng&h )ing-yi 4uan p#a'&i&ione#s 'all *ming 3ing* (8isi:le s&#eng&h) as &he po1e# %is'ha#ge is 4ui&e s&#ong an% 8isi:le. Go1 many p#a'&i&ione#s may 1an& &o &#ain a lo& ha#%e# as &hey a#e 2as'ina&e% :y &he p#og#ess &hey ha8e ma%e. Apa#& 2#om %oing Bhan?huang an% &he 2o#m7 1e 1ill nee% &o %o a lo& o2 push-han%s7 single mo8emen&s7 an% ma#&ial appli'a&ions &o 2amilia#i?e ou#sel8es 1i&h sel2-%e2ense si&ua&ions. (u# &e'hni4ues7 ou# 'oo#%ina&ion o2 &he 1hole :o%y (un%e# &he p#essu#e o2 ou# opponen&) an% ou# in&e#nal s&#eng&h 1ill :e g#ea&ly #e2ine% an% enhan'e%. "e 1ill ha8e :e&&e# 'on&#ol o2 ou# in&e#nal s&#eng&h as 1e %o no& nee% &o #ely ou# :o%y as mu'h &o %is'ha#ge po1e#. "i&h small mo8emen&s 1e 'an mo:ili?e ou# in&e#nal s&#eng&h 8e#y 4ui'!ly &o 1he#e 1e 1an& &o %is'ha#ge ou# po1e#. (u# 2o#m loo!s so2&e# an% smoo&he# :u& ou# in&e#nal s&#eng&h is %ea%ly. This s&age o2 %e8elopmen& is 'alle% *An .ing* (in8isi:le s&#eng&h) in )ing-yi 4uan as ou# in&e#nal s&#eng&h 'anno& :e seen an% %e&e'&e% :y ou# opponen&s. Dany goo% Tai3i p#a'&i&ione#s 'an #ea'h &he *An 3ing* s&age o2 !ung 2u :u& 2e1 people 'an #ea'h &he 2inal s&age o2 &he in&e#nal s&#eng&h &#aining 'alle% *5ua 3ing* o# ul&ima&e s&#eng&h 1he#e &hei# !ung-2u is so goo% &ha& &hey 'an sen% &hei# opponen&s 2lying o22 1hen a&&a'!e% a& any &ime an% 2#om any 1he#e. Thei# :o%y alignmen& is pe#2e'&7 &hei# 4i 'i#'ula&ion is g#ea&7 &hei# #ea'&ion is 4ui'! an% has #ea'he% &he s&age 1hi'h &he Tai3i 'lassi's %es'#i:e as ;A 2ea&he# 'anno& :e pla'e% an% a 2ly 'anno& lan% on on any pa#& o2 &he :o%y.; <& is sai% only su'h p#a'&i&ione#s in &he pas& li!e /ang Lu-'han7 "u-/u-=iang7 5ao "ei-?hen7 un Lu-&ang an% his son un Cun-?hou7 e&'. ha8e #ea'he% &his s&age. !onclusion The &o#so me&ho%s p#o8i%e us 1i&h a :one s&#u'&u#e 1he#e:y 1e 'an imp#o8e ou# heal&h7 2i&ness an% s!ill. Knli!e &he Chen Tai3i 2o#m 1hi'h is mo#e %i22i'ul& &o lea#n7 &hey a#e simple an% easie# &o pu& in&o p#a'&i'e7 an% 'an mo8e us &o a highe# le8el o2 s!ill 8e#y 4ui'!ly. All 1e nee% &o %o is p#a'&i'e in a #ela=e% manne# 1i&h an up#igh& &o#so (an% hea%)7 2le= ou# hip-3oin&s7 use ou# &o#so &o p#opel ou# a#ms7 an% 1e 1ill ha8e no &#ou:le ma!ing 4i an% 3ing 2lo1.

13

oon ou# in&e#nal s&#eng&h 1ill :egin &o %e8elop. <& usually &a!es :eginne#s (1ho p#a'&ise an hou# a %ay) a:ou& &h#ee &o 2i8e yea#s &o se& up a :one s&#u'&u#e 1he#e:y &he in&e#nal s&#eng&h 'an :egin &o eme#ge. $#om &hen on7 1i&h &hei# p#a'&i'e7 &hei# in&e#nal s&#eng&h 1ill ge& s&#onge# an% s&#onge#7 an% &hey mo8e in&o &he Ding 3ing o# 8isi:le s&#eng&h s&age 1he#e &hei# en&i#e :o%y is 1ell-'oo#%ina&e%. Thei# in&e#nal s&#eng&h 'an &hen :e #e2ine% an% &hey 'an #ea'& :e&&e# &o &he mo8es o2 &he opponen&s. They s&ep up &o &he *An 3ing* o# in8isi:le s&#eng&h s&age o2 in&e#nal &#aining. 5ua 3ing (ul&ima&e s&#eng&h) is &he highes& le8el o2 &he in&e#nal s&#eng&h &#aining 1hi'h many people aim 2o# &hough 2e1 'an #ea'h. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIII

3)How to Impro)e *i an' Internal Strength

By Tu-Ky Lam Tai3i4uan (Tai Chi Chuan)7 1i&h &he e='ep&ion o2 Chen #ou&ine !no1n as Cannon $is& (-ao-'hui)7 al1ays loo!s slo1. <&s gen&le appea#an'e 'an easily lea% people &o &ha& i& is an e=e#'ise 2o# &he el%e#ly7 no& a ma#&ial goo% 2o# sel2-%e2en'e. s&yle9s se'on% so so2& an% a mis'on'ep&ion a#&7 an% so no&

<n 2a'&7 &he slo1 an% &he so2& a#e use% only in &#aining7 no& i&s en%. Tai3i4uan i2 p#a'&i'e% p#ope#ly7 'an ma!e ou# ene#gy 2lo1 an% in&e#nal 2o#'e in'#ease7 1hi'h is 8e#y :ene2i'ial &o heal&h as 1ell as sel2%e2en'e. <n &his a#&i'le7 1e 1ill e=plo#e ho1 &his 'an happen. How *i !irculates *6i* ('hi) is :io-ene#gy 1hi'h is 2o#me% 2#om a 'om:ina&ion o2 &he essen'e o2 ou# li2e 1i&h &he ai# 1e inhale an% &he nu&#ien&s 1e o:&ain 2#om &he 2oo% 1e &a!e in. 6i is e8e#y1he#e in ou# :o%ies7 :u& usually no& 8e#y a'&i8e. "hen 1e p#a'&i'e Tai3i4uan 6i is a'&i8a&e% an% 'i#'ula&es 8igo#ously in &he ene#gy pa&hs in ou# :o%ies. <n &his 'ase7 i& 'an :e easily 2el& :y &he p#a'&i&ione# himsel2 an% no&i'e% :y &he spe'&a&o#s as 1ell. The#e a#e 2ou#&een ma3o# ene#gy pa&hs (3ing mai) in &he human :o%y7 o2 1hi'h &1o 'an :e easily i%en&i2ie%. (ne is 'alle% &he Go8e#ning De#i%ian (Cu-mai)7 1hi'h s&a#&s 2#om &he 'o''y=7 goes s&#aigh& up along &he spine &o &he &op o2 &he hea% an% mo8es &o1a#% &he 2#on& along &he 'en&e# line o2 &he 2a'e &o a:o8e &he uppe# lip. The o&he# is 'alle% &he Con'ep&i8e De#i%ian (Ren-mai)7 1hi'h s&a#&s 2#om nea# &he :o&&om o2 &he lo1e# a:%omen an% mo8es s&#aigh& up along &he 'en&e# line in 2#on& o2 &he :o%y7 passes &he &h#oa& an% s&ops :elo1 &he lo1e# lip. o &he &1o me#i%ians7 one a& &he 2#on& o2 &he :o%y an% o&he# a& &he :a'!7 2o#m a 'i#'le in &he mi%%le o2 &he :o%y. Dos& Tai3i an% 6igong (:#ea&hing e=e#'ises)p#a'&i&ione#s li!e &o ma!e 4i 'i#'ula&e along &hese &1o ene#gy pa&hs. "hen 4i mo8es in a 'i#'le along &hese &1o me#i%ians7 i& is sai% &o 'omple&e a *small 'y'le*. ome o2 &he &1el8e o&he# me#i%ians s&a#& 2#om 2inge#s an% also &oes an% &#a8el in &he mus'les in &he a#ms an% legs in&o &he :o%y7 1hile o&he#s s&a#& 2#om &he :o%y (hea#&7 lungs7 e&'.) an% go &o &he han%s an% &he 2ee&. i= o2 &hem a#e in &he a#ms@ &h#ee on &he insi%e (&he si%e ne=& &o &he :o%y) an% &h#ee on &he ou&si%e. i= o&he#s a#e on &he legs.(Again7 &h#ee on &he insi%e an% &h#ee on &he ou&si%e.) "e %o no& nee% &o !no1 &he e=a'& posi&ion o2 &hese &1el8e ene#gy pa&hs7 :u& i& 1oul% 'e#&ainly help i2 1e !no1 &ha& &hey a#e on :o&h si%es o2 ou# a#ms an% legs.

14

Th#ee ma3o# 2a'&o#s 'on&#i:u&e &o &he 'i#'ula&ion o2 4i. (ne is &he a%3us&men& o2 &he :o%y &o a *4i-2lo1* posi&ion7 an% &he o&he#s a#e &o #ela= an% &o 'on'en&#a&e. $o# e=ample7 1hen p#a'&i'ing &he Tai3i 2o#m7 i2 1e !eep &he &o#so s&#aigh&7 #ela= &he 'hes& (ma!e &he #i: :ones sin! as 1ell)7 an% %#op &he shoul%e#s7 &hen 4i 1ill sin! &o *%an&ian*7 a small a#ea in &he lo1e# a:%omen. Anyone 1ho p#a'&i'es Tai3i4iuan an% 'an ma!e 4i sin! &o &he %an-&ian 'an :e sai% &o ha8e gaine% a small a'hie8emen& in &he 'ou#se o2 lea#ning Tai3i4uan. <& usually&a!es a:ou& one o# &1o yea#s &o a'hie8e &his (i2 &hey p#a'&i'e an hou# a %ay). An%7 mo#e impo#&an&ly7 &he :e&&e# 1ill soon 2ollo1. A2&e# 4i sin!s &o %an-&ian7 i& 1ill no& :e ha#% 2o# i& &o 'on&inue i&s %o1n1a#% pa&h &o &he 'o''y=. <& is impo#&an& &ha& 1e shoul% no& pull in &he :u&&o'!s %eli:e#a&ely as so many p#a'&i&ione#s ha8e :een %oing7 :e'ause %oing so 'an hin%e# 4i9s mo8e %o1n &o %an-&ian. .us& !eep &he :u&&o'!s in &hei# na&u#al7 an% loosen an% sin! &he 1ais& (lum:a# spine)7 &hen 4i 1ill 2in% i&s 1ay &o &he 'o''y=. (n'e 4i ge&s &o &he 'o''y=7 &he 'o''y=7 &oge&he# 1i&h &he :u&&o'!s7 1ill pull in au&oma&i'ally7 p#o%u'ing a s&#ong ele'&#i2ying *'u##en&* 1hi'h shoo&s s&#aigh& up li!e ligh&ning &o &he &op o2 &he hea%. (Li2&ing up &he &op o2 &he hea% is also 8e#y impo#&an& i2 1e 1an& &o a'hie8e &his.) Then i2 1e #ela= &he 'hes&7 %#op &he shoul%e#s an% !eep ou# min% in %an&ian7 4i 1ill go :a'! &o %an-&ian &o 'omple&e a small 'y'le (o# 'y'les). < ha% &his e=pe#ien'e many yea#s ago 1hen < %i% &he solo push-han%s mo8emen&s. <& 1as an in%es'#i:a:le :u& 'om2o#&a:le 2eeling &ha& ma%e me so e='i&e% a& &ha& &ime. Go1 i& o2&en o''u#s 1hen < p#a'&i'e &he 2o#m7 an% 4i mo8es li!e 1a8es in my :o%y 1hen < %o s&an%ing e=e#'ises. A2&e# 4i ge&s &o &he 'o''y=7 i& %oes no& ne'essa#y nee% &o go up; ins&ea% i& 'an go %o1n &o ou# 2ee& an% &hen :a'! up again7 pa#&ly &o &he hea%-&op an% pa#&ly &o &he han%s :e2o#e mo8ing :a'! &o %an-&ian. Then i& is 'all %oing a *la#ge 'y'le.(Ben%ing &he !nees an% 2le=ing &he hip-3oin&s 'an help a'hie8e &his.) Go %ou:& ou# min% also plays an impo#&an& pa#& in ma!ing 4i 'i#'ula&e. The Tai3i 'lassi's say7 ;The =in (min%) mo:ili?es &he 4i (ene#gy).; Bu& i& %oes no& &ell us ho1. <2 1e &#y &o mo8e 4i 1i&h ou# min% o# !eep &hin!ing ho1 4i mo8es in &he :o%y7 &he 1hole :o%y 1ill s&i22en up an% 4i 1ill :e'ome s&agnan& ins&ea% o2 2lo1ing 2#eely. A goo% 1ay o2 ma!ing 4i 2lo1 is &o :e #ela=e% an% 'on'en&#a&e on %oing &he mo8emen&s 'o##e'&ly. Keeping ou# min% on 1he#e 1e 1an& 4i &o go7 say &o %an-&ian o# Bai-hui (a& &he &op o2 &he hea%)7 is no& a :a% i%ea. Bu& %o no& 2o#'e 4i &o mo8e 1i&h &he min%. How ;ing &o)es /ang Cheng-2u7 &he &hi#% gene#a&ion mas&e# o2 &he /ang 2amily7 sai%7 ;Tai3i4uan is a ma#&ial a#& 1hi'h is s&#ong in so2&ness7 3us& li!e i#on 1#appe% in 'o&&on.; The i#on in Tai3i4uan is i&s in&e#nal 2o#'e7 a'hie8e% &h#ough 'o##e'& an% %iligen& &#aining. $i#s&7 le&9s 2in% ou& 1ha& in&e#nal 2o#'e is. <n&e#nal 2o#'e is 8e#y simila# &o &he o#%ina#y 2o#'e. The main %i22e#en'e is &ha& in&e#nal 2o#'e mo8es mainly in &he 3oin&s an% :ones7 an% 2#om &he 2ee& &o &he !nees7 hips7 spine7 shoul%e#s7 el:o1s an% &he han%s. <& is &he 2o#'e o2 &he 1hole :o%y7 an% so is s&#onge# &han o#%ina#y 2o#'e an% 'an pene&#a&e %eepe# an% 'ause in&e#nal in3u#y. The %e8elopmen& an% mo8emen& o2 in&e#nal 2o#'e in8ol8es *song*7 &he lining up o2 :ones an% 3oin&s7 &he &1ining o2 &he legs an% 1ais&7 an% shi2&ing :o%y 1eigh&. Bu& 1e nee% &o !no1 &he #ou&e o2 &he in&e#nal 2o#'e 2i#s&.

15

The route o

the internal

orce

As 2o# &he #ou&e o2 &he in&e#nal 2o#'e7 &he#e a#e %i22e#en& &heo#ies. Dos& in&e#nal s&ylis&s :elie8e in&e#nal 2o#'e :egins 2#om %an-&ian. Das&e# Da 5ong7 a 2amous Chen s&ylis&7 sai%7 ;$a-3ing (po1e# %is'ha#ge) shoul% o#igina&e an% :e e=e'u&e% 2#om %an-&ian an% &he 1ais&.; Bu& &he Tai3i 'lassi's say7 ;.ing is #oo&e% in &he 2ee&7 #elease% &h#ough &he legs7 'on&#olle% :y &he 1ais&7 an% mani2es&e% &h#ough &he 2inge#s.; These &1o s&a&emen&s may appea# 'on&#a%i'&o#y7 :u& in 2a'& &hey a#e 'ompa&i:le. <n%ee%7 in&e#nal 2o#'e o#igina&es 2#om %an-&ian. <2 1e a#e &#uly #ela=e% ou# 3ing (in&e#nal 2o#'e) 7 1hi'h o#igina&es 2#om %an-&ian7 1ill sin! &o ou# 2ee& an% go up along &he pa&h %es'#i:e% :y &he Tai3i 'lassi's. o &he &1o &heo#ies a#e 'omplemen&a#y &o ea'h o&he#7 as one &ells us a:ou& &he o#igin o2 in&e#nal 2o#'e 1hile &he o&he# %es'#i:es ho1 3ing7 a2&e# a##i8ing a& &he 2ee& 2#om %an-&ian7 mo8es 2#om &he 2ee& &o &he han%s. "hen 1e ha8e &o #elease po1e# 4ui'!ly (e.g. 4ui'! pun'hes)7 &he 2o#'e 'an go s&#aigh& 2#om %an-&ian &o &he han% an% ou&. <n &his 'ase7 &he 2o#'e is %i8i%e% in&o &1o. (ne pa#& 1ill mo8e %o1n &o &he 2ee& an% &he o&he# 1ill ma!e use o2 &his 2o#'e (&ha& goes %o1n) &o go &o &he han%s. The &1o 2o#'es a#e a'&ually one7 3us& as Chen )in7 a si=&een&h gene#a&ion mas&e# o2 &he Chen 2amily7 sai%7 ;<& is %i8i%e% in&o &1o7 an% ye& &hey a#e one uni&e% 2o#'e.; %Song% <n o#%e# 2o# in&e#nal 2o#'e &o mo8e 2#om %an-&ian %o1n &o &he 2ee&7 1e nee% &o :e song 2i#s&. * ong* means &o&al #ela=a&ion o2 &he min% an% &he :o%y7 an% mo#e impo#&an&ly &he loosening o2 all &he 3oin&s in &he :o%y7 pa#&i'ula#ly shoul%e# 3oin&s an% hip-3oin&s. <& is only &h#ough *song* &ha& you 'an ma!e 4i an% 3ing sin! &o you# 2ee& an% so a'hie8e 1ha& &he Tai3i 'lassi's say7 ;.ing is #oo&e% in &he 2ee&.; < ha8e &his e=pe#ien'e@ &he mo#e < am *song7* &he mo#e 2o#'e < 1ill ga&he# in my 2ee&. This 2o#'e 'on&inues &o mo8e %o1n in&o &he g#oun% an% ma!es me 2eel &ha& < am 1ell an% &#uly #oo&e% o# g#oun%e%. "hen &his in&e#nal 2o#'e mo8es up 2#om &he 2ee& an% 2ollo1s &he #ou&e %es'#i:e% :y &he Tai3i 'lassi's &o &he han%s7 i& is mo#e po1e#2ul &han &he o#%ina#y 2o#'e. * ong* ga&he#s an% p#o%u'es in&e#nal 2o#'e. "i&hou& *song7* &he#e 1ill no& :e any in&e#nal 2o#'e. Then 1e 1ill ha8e &o #ely on e=&e#nal 2o#'e. ?ining up o :ones an' #oints As in&e#nal 2o#'e mo8es 2#om :one &o :one7 all &he :ones in &he :o%y 1ill ha8e &o line% up p#ope#ly7 one on &op o2 ano&he#. Chen )in sai%7 ;The :ones ha8e &o line% up (an% 'onne'&e%) p#ope#ly; o&he#1ise you 1ill no& ha8e po1e#.; <2 you a#e *song7* &he &as! o2 lining up &he :ones 1ill no& :e ha#%. &a#& :y !eeping &he &o#so s&#aigh&. Li2& &he hea%-&op up an% le& &he 8e#&e:#ae in &he ne'! an% &he spine7 one pile up on &op o2 ano&he#7 an% you 1ill sol8e &he p#o:lem o2 lining up &he &o#so. Lining up &he &o#so 1i&h &he legs #e4ui#es &ha& 1e sin! ou# 1ais& (:en% ou#!nees an% 2le= ou# hip 3oin&s)so &ha& ou# 1eigh& an% 3ing 'an mo8e smoo&hly &h#ough &he hip 3oin&s &o &he !nees7 1he#e 1e ha8e &o ma!e su#e &he &high :ones an% &he shin :ones a#e p#ope#ly line% up. <2 &hey a#e7 1e 'an 2eel &ha& &he 1eigh& is 'oming %o1n 2#om &he uppe# :o%y &h#ough &he hip 3oin&s &o &he !nee7 an% ou# !nees a#e 2i#m an% hea8y %ue &o suppo#&ing &he :o%y 1eigh& an% 3ing 'an sin! &o &he :o&&om o2 &he 2ee& an% %o1n &o &he g#oun%. Go1 ou# 3ing is #oo&e% in &he 2ee&.

16

Be2o#e mo8ing &o ano&he# poin&7 < 1oul% li!e &o a%% &ha& &he lining up o2 &he :ones 2#om &he !nees &o &he an!les is mo#e %i22i'ul& :e'ause7 e='ep& in &he ho#se s&an'e7 ou# legs a#e usually in %i22e#en& posi&ionsL%i#e'&ions7 pe#2o#ming %i22e#en& &as!s. 0e#y o2&en one leg is use% &o main&ain &he s&#u'&u#e o2 &he Tai3i 2o#m o# suppo#& &he :o%y 1eigh&7 1hile &he o&he# is use% &o pe#2o#m &as!s su'h as s&epping 2o#1a#% o# :a'!1a#%7 !i'!ing o# 2oo&s1eeping. o &he :ones in &he &1o legs a#e line% up %i22e#en&ly@ &he leg &ha& main&ains &he s&#u'&u#e o# suppo#&s &he :o%y 1eigh& is mo#e o# less line% up 8e#&i'ally (&he !nee an% an!le a#e mo#e o# less in 8e#&i'al line) 1hile &he o&he# leg7 1hi'h is use% &o !i'!7 2oo&s1eep7 s&ep 2o#1a#%7 e&'. is line% up ho#i?on&ally o# %iagonally. <2 1e 'on'en&#a&e on lining up &he !nees an% an!le in &he leg &ha& main&ain &he s&#u'&u#e o# suppo#& 1eigh&7 &he o&he# leg 1ill line up au&oma&i'ally7 an% 1e 1ill 2in% ou# !i'!s7 2oo&-s&#i!es o# 2oo&-s1eep a#e mo#e po1e#2ul. 5e#e is an e=ample o2 ho1 &he &1o legs a#e line% up@ in &he :o1 s&an'e &he leg &ha& suppo#&s &he s&#u'&u#e is &he 2#on& leg7 1he#e &he !nee an% &he an!le a#e 'lose &o (al&hough no& 4ui&e) 8e#&i'ally lining up. The o&he# 2oo& &ha& pushes &he g#oun% &o sen% &he po1e# ou& &o &he han%s is line% up %iagonally. Ano&he# e=ample is@ 1hen 1e !i'! 1i&h &he heel o# &he :a'! o2 &he 2oo&7 &he 2oo& (leg) &ha& pe#2o#ms &his &as! is line% up ho#i?on&ally o# %iagonally7 1hile &he leg &ha& main&ain &he s&#u'&u#e o2 &he 2o#m an% also suppo#&s &he 1eigh& is almos& s&#aigh& (sligh&ly :en&). The !nee an% &he an!le in &his *s&#u'&u#al* leg is line% up 8e#&i'ally. (u# a#ms %o no& nee% &o suppo#& &he :o%y 1eigh& an% so 'an :e line% up mo#e easily. The !ey 2o# 'onne'&ing &he a#ms &o &he &o#so is in &he shoul%e#s7 1hi'h shoul% :e line% up 1i&h &he hips. >a'h &ime 1e 1an& &o mo8e o# &u#n ou# shoul%e#s7 1e ha8e &o mo8e ou# 1ais& an% 'hes& 2i#s& so &ha& ou# 3ing 'an #ea'h &he #oo& o2 ou# a#ms7 &he shoul%e#s. <2 1e 'an loosen ou# shoul%e# 3oin&s7 %#op ou# shoul%e#s7 :en% ou# el:o1s7 :en% ou# 1#is&s an% s&#aigh&en up ou# 2inge#s7 &hen ou# a#ms a#e 1ell 'onne'&e% an% &he in&e#nal 2o#'e 1ill a##i8e a& &he 2inge# &ips. Twining o ?egs an' 5aist Lining up &he :ones in &he :o%y is li!e :uil%ing #oa%s 2o# in&e#nal po1e# &o 2lo1. The 2o#'e &ha& %#i8es &he in&e#nal po1e# is &he %an&ian an% mo8emen&s in &he legs (#elease% &h#ough &he legs)7 su'h as shi2&ing 1eigh& an% &u#ning #igh& o# le2&. The 1eigh& %is&#i:u&ion :e&1een &he &1o legs in Chen s&yle Tai3i4uan a#e p#e&&y e8en@ usually EAF an% 4AF. They pla'e a lo& o2 emphasis on &he &1ining o2 &he 1hole :o%y M 'han si 3ing. Thei# in&e#nal 2o#'e mo8es li!e a spi#al up 2#om (o# %o1n &o) &he legs &o &he 1ais&7 &he :a'!7 shoul%e#s7 el:o1s an% &he han%s7 all 'on&#olle% :y &he 1ais&. <& is sai% &ha& &he 2o#'e 2#om &he le2& 2oo& mo8es &o &he #igh& han%7 an% &he 2o#'e o2 &he #igh& 2oo& mo8es &o &he le2& han%. This is 'o##e'& :u& no& 'omple&e7 as &he 2o#'e o2 &he le2& 2oo& 'an also go &o &he le2& han% o# &he #igh& 2oo&. >='ep& in &he s&an'e 1he#e 1e s&an% on one leg (li!e in Gol%en Roos&e# &an%s on (ne Leg)7 &he &1ining 2o#'e 2#om :o&h legs shoul% go &o &he han%s7 &hen &he 2o#'e 'an :e uni&e%. 5ao ("u /u-=iang) s&yle Tai3i4uan emphasi?es &ha& &he 2o#'e 2#om &he &1o legs shoul% :e &1ine% an% 3oine% in&o one. The !ey in 'om:ing &he 2o#'es 2#om &he &1o legs in&o one is in &he 1ais&. <& is only :y &u#ning &he 1ais& &ha& 1e 'an &1ine &he 2o#'es 2#om &1o legs an% ma!e &hem in&o one.

17

Shi ting 5eight hi2&ing 1eigh& 'an help 4i an% 3ing 2lo1. <n 2a'&7 1hen 1e %o &he 2o#m7 1e &u#n &he :o%y an% shi2& 1eigh& all &he &ime. <2 no& %one p#ope#ly7 1eigh& shi2& 'an %is#up& &he lining up o2 &he :ones (in &he legs)7 an% so :#ea! &he smoo&h 2lo1ing o2 3ing. The#e2o#e7 1hen 1e shi2& 1eigh&7 1e mus& pay a&&en&ion &o &he 2lo1 o2 ou# 3ing an% ma!e su#e ou# 3ing is no& :#o!en. Das&e# Da 5ong o2&en says7 ;"hen shi2&ing 1eigh&7 i& is essen&ial &ha& ou# hips mo8e in a 'on'a8e 'u#8e (li!e &he :o&&om o2 a shallo1 1o!).; $#om my e=pe#ien'e7 1hen < %o no& 2ollo1 &his #ule7 &he :ones in my legs 'anno& line up p#ope#ly an% < 2eel my in&e#nal 2o#'e is :#o!en7 an% < ha8e no po1e# inhan%s. (<& is no& easy 2o# :eginne#s &o %o &his. < hope &his simple hin& 1ill help. "hen you &u#n le2&7 you# le2& !nee s&ays o# mo8es up 1hile you# #igh& !nee mo8es %o1n. "hen you &u#n #igh&7 you# #igh& !nee is up 1hile you# le2& !nee is %o1n.) .an7tian an' Power .ischarge <2 1e 'an :e *song* an% line up &he :ones in &he :o%y7 ou# 3ing 'an 'e#&ainly 2lo1 2luen&ly. Bu& i2 1e 1an& ou# 3ing &o :e po1e#2ul an% e=plosi8e7 1e ha8e &o use ou# %an-&ian mo#e. .us& %o a2e1 2a-3ing (po1e# %is'ha#ge) mo8emen&s 1i&hou& using &he %an-&ian an% &hen %o a 2e1 mo#e 1i&h &he use o2 %an-&ian7 an% you 'an &ell &he %i22e#en'e. $a-3ing %one 2#om &he %an-&ian is a lo& s&#onge# &han 2a-3ing %one 1i&hou& using %an-&ian. $u#&he#mo#e7 in 4ui'! pun'hes7 &he po1e# goes s&#aigh& ou& 2#om %an&ian &o &he han%(s). Tha& is 1hy Chen Bhao-!ui s&yle p#a'&i&ione#s &#ain 1i&h &hei# %an-&ian mo8ing in ho#i?on&al7 8e#&i'al an% %iagonal 'i#'les. Thei# po1e# &#aining p#og#ams7 pa#&i'ula#ly *Bai Ba 6i-gong Bhuang* (a 6i-gong e=e#'ise)7 a#e goo% &#aining 2o# in'#easing &hei# in&e#nal po1e#. $a-3ing is in&e#nal po1e# a& i&s highes& le8el. Be2o#e %is'ha#ge po1e#7 1e ha8e &o ga&he# po1e# 2i#s&7 o&he#1ise ou# po1e# 1ill no& :e sp#ing-li!e an% e=plosi8e. To ga&he# po1e# is &o :e &o&ally #ela=e% so &ha& ou# 4i an% 3ing 'an sin! %o1n &o &he 2ee&. The mo#e #ela=e%7 &he po1e# 1e 1ill ga&he#7 an% &he mo#e e=plosi8e ou# 2a-3ing 1ill :e. The ga&he#ing o2 po1e# an% &he %is'ha#ge o2 po1e# is a goo% e=ample o2 &he /in /ang &heo#y in Tai3i4uan@ so2& an% s&#ong in&e#mi=; slo1 an% 2as& in&e#mingle; an% opening an% 'losing in&e#'hange. "hen 1e a#e no& %oing 2a-3ing7 &he mo8emen& o2 ou# 3ing shoul% o:se#8e &his #ule as 1ell. <& is an e'onomi'al 1ay o2 using ou# 2o#'e7 an% 1e 1ill no& 2eel &oo &i#e% 2#om one o# &1o hou#s9 &#aining. Stan'ing E<ercises <n &he ol% %ays7 s&u%en&s ha% &o %o &he s&an%ing e=e#'ises 2o# &1o o# &h#ee yea#s :e2o#e &hey 1e#e &augh& &he Tai3i 2o#m. To%ay7 some o2 &hem lea#n &he Tai3i 2o#m 2i#s& an% &he s&an%ing e=e#'ises la&e#. Dany o&he#s a#e no& &augh& &he s&an%ing e=e#'ises a& all. ome Chen s&yle &ea'he#s s&ill 'onsi%e# s&an%ing e=e#'ises an impo#&an& pa#& o2 &hei# &ea'hing. Thei# a#gumen& is &ha& 1i&hou& %oing s&an%ing e=e#'ises7 s&u%en&s 'anno& un%e#s&an% an% %e8elop in&e#nal po1e#. &an%ing e=e#'ises a#e easy &o %o. The a%8an&age &hey ha8e o8e# &he Tai3i 2o#m is in &ha& you 'an :e #ela=e% mo#e easily &han 1hen you %o &he 2o#m. <& &ea'hes 1ha& #ela=a&ion #eally is. /ou 'an !no1 1he#e you# o1n 'en&e#-line is an% so 'an main&ain you# :alan'e easily7 1hi'h is so impo#&an& in Tai3i4uan7 1he&he# i& :e 2o# &he Tai3i 2o#m7 push-

18

han%s o# e8en 2#ee spa##ing. The :ones in &he :o%y 'an :e line% up mo#e easily7 an% you 'an 2eel &he mo8emen& o2 4i an% 3ing mo#e 4ui'!ly. A:o8e all7 you in&e#nal po1e# 'an in'#ease &1i'e o# &h#ee &ime mo#e 4ui'!ly &han 3us& %oing &he 2o#m. >4uippe% 1i&h &his e=pe#ien'e7 you 1ill a'hie8e Tai3i4uan !ung-2u (po1e#7 s!ill7e&'.) 4ui'!e#. Go 1on%e# D#. Cai ong $ang sai% Das&e# /ang Cheng-2u use% "u3i 4i-gong &o a'hie8e :#ea!&h#oughs in his ma#&ial a#&s s!ill. ($o# mo#e %e&ails7 see &he .une +,EE issue o2 Tai Chi maga?ine.) The simples& s&an%ing e=e#'ise i& &he -#epa#ing $o#m7 1he#e you s&an% up#igh& 1i&h you# 2ee& shoul%e#-1i%&h apa#& an% palms pla'e% on :o&h si%e o2 you# &highs an% &hen a%3us& you# :o%y &o &he *4i-2lo1* pos&u#e. -ull in you# 'hin sligh&ly &o !eep you# hea% up#igh&7 an% &#y &o 2eel as i2 a pie'e o2 s&#ing 1e#e pulling you# hea%-&op up1a#%s. Rela= you# 'hes& an% %#op you# shoul%e#s. in! you# 1ais& :y 2le=ingyou# hip 3oin&s an% :en%ing you# !nee. Keep you# '#o&'h #oun%7 an% you# &oes 'ling gen&ly &o &he g#oun%. <2 you ha8e p#a'&i'e% Tai3i4uan 2o# a 2e1 yea#s7 you# 4i shoul% :e a:le &o 2lo1 easily. A mo#e 'ommon an% use2ul one is 'alle% *>m:#a'e a Balloon.* The :o%y alignmen& is li!e &ha& in &he -#epa#ing 2o#m7 :u& ins&ea% o2 pla'ing ou# han%s on :o&h si%es o2 ou# :o%y7 1e li2& &hem up &o &he 2#on& o2 ou# :o%y a& &he heigh& o2 ou# shoul%e#s7 (le2& palm 2a'ing ou# le2& shoul%e# an% #igh& palm7 #igh& shoul%e#s). Go1 1e 'an ma!e ou# 4i 2lo1 :y imaging &ha& 1e a#e hol%ing a :alloon. The :alloon e=pan%s sligh&ly7 an% ou# a#ms an% e8en &he 1hole :o%y 'an e=pan% 1i&h &he :alloon. Then 1e %o no& 1an& &he :alloon &o e=pan% &oo mu'h so 1e s4uee?e i& gen&ly &o #ein i& in. o ou# 4i e=pan%s an% 'on&#a'&s 1i&h &he :alloon. "e 'an also imagine 1e mo8e &he :alloon &o &1o o# &h#ee me&e#s a1ay in 2#on& o2 us7 an% &hen :#ing i& :a'!. This happens only in ou# min%. Bu& ou# 4i 'an 2lo1 2o#1a#% an% :a'!1a#% 1i&h his imagina&ion. !onclusion Rela=a&ion plays a 8e#y impo#&an& #ole in ma!ing 4i an% 3ing 2lo17 :u& i& %oes no& ma!e Tai3i4iuan so2&. /ang Cheng-2u sai% &ha& Tai3i4uan 1as a mi=&u#e o2 so2& an% s&#ong7 an% &he Tai3i 'lassi's go e8en 2u#&he# :y saying7 ;/ou# 3ing shoul% :e li!e #e2ine% s&eel7 &he#e is no&hing &oo ha#% 2o# you &o %emolish.; The #eason people 1ho ha8e p#a'&i'e% Tai3i4uan 2o# many yea#s an% a#e s&ill 8e#y so2& (1i&hou& in&e#nal po1e#) is &ha& &hei# pos&u#eis no& #igh&. They li2& &hei# shoul%e#s7 %o no& #ela= &hei# 'hes&7 %o no& sin! &hei# 1ais&7 e&'. so &hei# 4i 'anno& sin! &o %an-&ian. Thei# mo8emen&s a#e no& e=e'u&e% 2#om &he 'hes& an% &he 1ais&. They %o no& !no1 &ha& so2& an% #ela=a&ion is a means &o ma!e &hei# 4i sin! &o &he 2ee& &o :e #e2ine% an% :e'ome s&#ong7 an% &hey ha8e no& %one pushhan%s. <2 1e !no1 ho1 4i 'i#'ula&es an% 3ing mo8es an% &#ain ha#% an% p#ope#ly7 1e 1ill :e on &he #igh& &#a'! an% 'an gain mo#e :ene2i&s 2o# %oing Tai3i4uan7 1he&he# i& :e 2o# heal&h o# 2o# sel2-%e2en'e. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIII

19

+) The Importance o
By Tu-Ky Lam

,chei)ing Song

* ong* (p#onoun'e% li!e *so1n*) is &he !ey &o mas&e#ing Tai3i4uan (Tai Chi Chuan)7 an% :elie8e i& o# no&7 many people a2&e# p#a'&i'ing Tai3i4uan 2o# +A o# HA yea#s a#e s&ill no& *song*7 meaning &hey a#e ou&si%e &he %oo#s&ep o2 &his ama?ing Chinese ma#&ial a#&. <n &he >nglish language7 &he#e is no e4ui8alen& &o &he Chinese 'ha#a'&e# *song*7 1hi'h means #ela=e% an% no& using :#u&e 2o#'e7 an% mo#e impo#&an&ly s&#e&'hing an% loosening all mus'les7 &en%ons7 an% 3oin&s in &he :o%y7 e&'. /ou 'an &ell i2 a p#a'&i&ione# is song o# no& only :y &es&ing him in a push han%s 'on&es& o# 2#ee spa##ing. A lo& o2 people loo! 8e#y song 1hen &hey %o &he Tai3i 2o#m7 :u& a#e a'&ually no& i2 &hey a#e &h#o1n o22-:alan'e ea'h &ime &hei# opponen&s push o# apply o&he# push-han%s &e'hni4ues. 1ene its o 1eing Song <2 you a#e &#uly song7 &hen 1hen you opponen& &h#o1s a pun'h7 %eli8e#s a !i'!7 o# gi8es you a push7 you 1ill :e a:le &o 1a#% o22 easily7 ins&ea% o2 :eing !no'!e% o8e#. This is :e'ause all you# 3oin&s a#e loosene%7 an% you# in&e#nal s&#eng&h is al1ays p#esen& 1he#e you# min% is &h#ough goo% 'oo#%ina&ion o2 &he 1hole :o%y. /ou a#e so #ela=e% &ha& you 'an 2eel &he ne=& mo8e o2 you opponen& on'e you# a#ms a#e in 'on&a'& 1i&h &hei#s. /ou 1ill :e a:le &o 2ollo1 M nei&he# #esis& no# #un a1ay M :u& neu&#ali?e an% 'oun&e#-a&&a'! a& &he same &ime. < o2&en %emons&#a&e &o my s&u%en&s ho1 &o loosen &o ge& ou& o2 %i22i'ul& si&ua&ions. "hen one o2 my senio# s&u%en&s gi8es me a push7 < loosen my 1ais& 1hile a& &he same &ime my a#ms s&i'! &o his an% le& him push. 5e 'an push in as %eep as he li!es. Dy looseness ma!es i& ha#% 2o# him &o !eep his :alan'e. A%8an'ing o# #e&#ea&ing seems %i22i'ul& 2o# him. < 'an %o a #oll-:a'! o# a push &o 2inish o22 &he %emons&#a&ion. <n o&he# o''asions7 one s&u%en& g#a:s my #igh& 1#is& 1i&h his #igh& han% 1hile his le2& han% is pla'e% a:o8e my #igh& el:o17 &#ying &o %o a #oll-:a'! on me. < loosen my hip-3oin&s an% am ou& o2 %ange#. <2 my a#m is 'lose &o his :o%y7 < 'an easily pla'e my le2& palm on &he insi%e o2 my #igh& el:o1 &o *p#ess* him o22 his :alan'e. (# i2 a s&u%en& %oes a *p#ess* on me7 < 3us& &u#n my 1ais& &o neu&#ali?e an% #eply 1i&h a push. A& one s&age7 my senio# s&u%en&s 1e#e !een &o 4ui'!ly pull my #igh& (o# le2&) han% up o# %o1n. They also li!e% &o g#a: my han%s an% pulle% &hem in opposi&e %i#e'&ions so &ha& my a#ms 1e#e '#osse% &o un:alan'e me. < simply loosen my 1ais& an% hips7 an% < 1as ou& o2 &#ou:le. They o2&en g#a::e% my han% an% &u#n my el:o1 up7 &#ying &o &h#o1 me ou&. < 3us& loosene% an% 2ollo1e%. ome&imes < 'oul% push &hem a2&e# ge&&ing ou& o2 &hei# 'on&#ol. They %o no& %o &hese &#i'!s &o me any mo#e7 2in%ing &hey a#e no& e22e'&i8e. All Tai3i p#a'&i&ione#s mus& :e song 2i#s& :e2o#e &hei# s!ill 'an mo8e up &o a high le8el. Cheng Dan-'hing7 a mas&e# in &he 2i2&ies7 si=&ies an% ea#ly se8en&ies7 sai% in his :oo! Bheng-?i Tai3i4uan Bi )iu )in $a7 &ha& he %#eame% :o&h his a#ms 1e#e :#o!en. The ne=& %ay7 in &he &#aining session7 he %e2ea&e% all his opponen&s :e'ause he ha% :e'ome song. $#om &hen on7 his s!ill !ep& imp#o8ing. 5is %#eam 1as a 'oin'i%en& 1i&h &he &iming o2 his song7 1hi'h ma%e him a Tai3i mas&e# la&e#.

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Dany people %o no& !no1 &ha& song 'an p#o%u'e s&#ong po1e#. (ne o2 my &ea'he#s7 1hen sho1ing me &he ma#&ial a#&9s appli'a&ion o2 a pos&u#e gen&ly s&#u'! my lo1e# a#m 1i&h his han% (han% !ni2e). Dy a#m hu#& so mu'h &ha& < 1as una:le &o mo8e i& 2#eely 2o# &en o# 2i2&een minu&es. <n push-han%s7 his po1e# 1as so s&#ong &ha& he 'oul% &h#o1 me ou& any &ime he 1an&e%7 1he&he# < use% 2o#'e o# no&. (n'e he g#a::e% my han%s (o# a#ms)7 < 'oul% ha#%ly ge& ou&. 5e %i% no& seem &o use 2o#'e. A& &ha& &ime he 1as song7 an% < 1as no&. How to :e Song Co no& :e 'on2use% :e&1een song an% #ela=a&ion. ong in%i'a&es a p#a'&i&ione#9s s!ill as he :egins &o mo8e &o a highe# le8el. 5e is #ela=e%7 ale#& (a:le &o sense his opponen&9s ne=& mo8e)7 2le=i:le (a:le &o 2ollo1)7 agile (a:le &o mo8e 2as&)7 s&#ong (;li!e i#on 1#appe% in 'o&&on7; as 4uo&e% 2#om /ang Cheng-2u)7 an% 'on2i%en& (o2 his s!ill). ong is &he #esul& o2 se8e#al &housan%s o2 hou# o2 p#ope# &#aining. <& %oes no& 'omes 2#om &he imagina&ion o# %#eams. Rela=a&ion is &he 2oun%a&ion o2 song. <& in8ol8es #ela=ing :o&h &he min% an% &he 1hole :o%y. B#u&e 2o#'e is no& #e'ommen%e%. The ha#%es& pa#& o2 song is &o loosen an% leng&hen all &he 3oin&s in &he :o%y. $o# &his #eason7 1hen 1e p#a'&i'e &he Tai3i #ou&ines7 1e ha8e &o suspen% &he &op o2 ou# hea%7 sin! ou# 1ais& (&o loosen an% leng&hen &he 8e#&e:#ae in ou# ne'!s an% spines)7 %#op ou# shoul%e#s an% el:o1s (&o loosen an% leng&hen ou# a#ms)7 :en% ou# !nees an% !eep ou# '#o&'hes loose an% #oun% (&o loosen an% leng&hen ou# legs). hen .ia-?eng7 one o2 mas&e# Chen Bhao-!ui9s senio# s&u%en&s7 1#o&e 7 in &he :oo! Chen hi Tai3i4uan7 1hi'h he 'o-au&ho#e% 1i&h Gu Liu-=in7 &ha& &he leng&hening o2 &he 3oin&s in &he :o%y 'oul% p#o%u'e *peng 3ing* o# in&e#nal po1e#7 an% he 1as #igh&. Dy &ea'he# mas&e# Da 5ong sai% in his a#&i'le on #ela=a&ion (my &#ansla&ion o2 &his a#&i'le 1as pu:lishe% in &he Ce'em:e# +,,E issue o2 Tai Chi maga?ine) &ha& #ela=a&ion s&a#&s 1i&h a #ela=e% min%. The '#u'ial poin& is in loosening ou# shoul%e# 3oin&s an% hip 3oin&s. (n'e &hese *2ou# :ig pie'es* a#e loosene%7 you a#e on &he 1ay &o :eing song. 5e #e'ommen%e% p#a'&i'ing &he Tai3i #ou&ine in lo1 s&an'e7 an% s&#i'&ly s&i'!ing &o &he #ule o2 %oing e8e#y mo8emen& 1i&h &he 1ais&7 1i&h &he 'oope#a&ion o2 *%an-&ian* (in &he lo1e# a:%omen). ;<2 &he 1ais& %oes no& mo8e7 you# a#ms shoul% no& mo8e. <2 &he insi%e (%an&ian) %oes no& mo8e7 &he ou&si%e (:o%y) shoul% no& mo8e.; <n my p#a'&i'e7 < al1ays mo8e my 1ais& an% %an-&ian 2i#s& :e2o#e my a#m mo8es. "e shoul% no& un%e#es&ima&e &he &#aining o2 lo1 s&an'e. <& is ha#% on &he legs7 :u& i& loosens &he hip 3oin&s a lo& 4ui'!e# &han &he high s&an'e an% so sho#&ens &he &ime &o ge& &o song. <& also gi8es us s&#ong in&e#nal po1e#. $#om my o1n e=pe#ien'e7 < :e'ome song 1hen my hip 3oin&s a#e loosene%. Con&#a#y &o many people9s :elie2 &ha& Tai3i4uan %eman%s using min% an% no& 2o#'e7 in&e#nal po1e# is a:solu&ely ne'essa#y 2o# Tai3i p#a'&i&ione#s. <n push-han%s o# 2#ee 2igh&ing7 1i&hou& &he in&e#nal po1e# i& is 8e#y ha#%7 i2 no& impossi:le7 &o 1in a 'on&es&. <n&e#nal po1e# 'an :e gaine% &h#ough p#a'&i'ing Tai3i 2o#ms as 1ell as %oing po1e# &#aining %#ills su'h as p#a'&i'ing &he long s&a22 (%a gan)7 sho#& Tai3i s&i'! (Tai3i 'hi)7 Tai3i :all7 Tai3i 4i-gong (Chen s&yle9s Bai :a 4i gong ?huang)7 e&'. The po1e# &#aining %#ills play an impo#&an& #ole in helping a p#a'&i&ione# &o song an% gi8es him s&#ong

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in&e#nal po1e#. "e shoul% #ese#8e a& leas& one &hi#% o2 ou# &#aining &ime 2o# %oing &hese po1e# in'#ease e=e#'ises. <2 you &#ain ha#% on &he Tai3i 2o#ms an% po1e# &#aining7 < 1oul% %ou:& you 1ill no& %o push han%s &o &es& &he #esul& o2 you# &#aining. <n push han%s p#a'&i'e7 all you# 1ea!nesses7 su'h as using :#u&e 2o#'e7 1i&hou& *peng 3ing* ('ollapse% 2o#ms)7 li2&ing shoul%e#s an% el:o1s7 #esis&an'e (%ing 3ing) an% #unning a1ay (%iu 3ing)) 1ill :e e=pose%. (2 'ou#se you# s&#eng&h 1ill also sho1 &h#ough. pen% a& leas& &1o hou#s a 1ee! %oing push han%s 1i&h you# 2ello1 s&u%en&s o# &#aining pa#&ne#s. "o#! ha#% on &he 2ou# main pa#&s o2 push han%s@ 1a#% o227 #oll:a'!7 p#ess an% push. Then one %ay you 1ill su%%enly 2in% you# hip 3oin&s a#e loosene%7 an% you a#e on &he 1ay &o song. This momen& is an e='i&ing e=pe#ien'e7 1hi'h only &hose 1ho ha8e gone &h#ough i& 'an un%e#s&an%. $#om no1 on7 you 'an mo8e on &o &he highes& le8el o2 Tai3i &#aining@ 2#ee spa##ing. /ou 1ill no& :e &oo s'a#e% &o 2igh& as you# push han%s p#a'&i'e an% po1e# &#aining ha8e al#ea%y lai% %o1n a soli% 2oun%a&ion 2o# i&. /ou# song an% in&e#nal s&#eng&h 1ill gi8e you &he 'on2i%en'e. /ou a#e on &he 1ay &o mas&e#ing Tai3i4uan. !onclusion < 1oul% li!e &o s&#ess &ha& &he !ey &o song is in &he hip 3oin&s. Da 5ong sai% &ha& on'e &he hip 3oin& a#e loosene%7 &he shoul%e# 3oin&s an% o&he#s 1ill 2ollo1 sui&. Tha& 2a'& &ha& < am a:le &o ma!e &he %emons&#a&ions &o my s&u%en&s is :e'ause < am song. The Tai3i 'lassi's say7 ;The main &hing is &ha& e8e#y mo8e shoul% :e 'on%u'&e% 2#om &he 'hes& an% &he 1ais&.; They also say &ha& ;i2 &he#e is any %e2i'ien'y7 &he solu&ion shoul% :e 2oun% in &he 1ais& an% &he legs.; /ou may 1on%e# ho1 long i& 1ill &a!e &o ge& &o song. Dy guess is a:ou& &en yea#s i2 you p#a'&i'e &he Tai3i 2o#ms7 po1e# &#aining %#ills7 an% push han%s an hou# e8e#y %ay. <& 1ill &a!e 2i8e yea#s i2 you p#a'&i'e &1o hou#s e8e#y %ay. ome people may &a!e longe# &o song 1hile o&he#s &a!e a sho#&e# &ime. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

-) Power .ischarge in !hen St"le Tai#i$uan

By Tu-Ky Lam -o1e# %is'ha#ge in &he Tai3i #ou&ines is one o2 &he main 'ha#a'&e#is&i's o2 Chen s&yle Tai3i4uan &ha& %is&inguishes i&sel2 2#om o&he# s&yles. <& ma!es Chen Tai3i4uan loo! li!e a ma#&ial a#&*s sys&em #a&he# &han a slo1 mo&ion e=e#'ise7 an% :#ings a lo& o2 e='i&emen& &o p#a'&i&ione#s an% spe'&a&o#s. Bu& i2 no& e=e'u&e% p#ope#ly7 po1e# %is'ha#ge is a& :es& a 1as&e o2 ene#gy7 an% a& 1o#s& 'an 'ause in&e#nal in3u#y. Kno1ing ho1 &o %is'ha#ge po1e# is 4ui&e impo#&an& &o Chen s&ylis&s. 5hat is power 'ischargeF -o1e# %is'ha#ge in a #ou&ine loo!s li!e a pun'h7 a palm o# el:o1 s&#i!e7 a !i'!7 e&'. in &he e=&e#nal sys&ems. The %i22e#en'e is in i&s e=e'u&ion@ 1e a#e s&ill 8e#y #ela=e%7 hi& ha#% only a& &he poin& o2 'on&a'&7 an% &hen #ela=e% again - a 8e#y e'onomi'al an% e22i'ien& 1ay o2 using ou# ene#gy as 1e 'an sen% all ou# s&#eng&h ou& on &o &he #e'ipien&. The impa'& o2 &his !in% o2 po1e# %is'ha#ge 'an 'ause in3u#y &o ou# opponen&.

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The o&he# !in% is sen%ing ou# opponen& 2lying a1ay in push-han%s. The e=e'u&ion is &he same e='ep& &he &ime a& &he poin& o2 'on&a'& is mu'h longe#. "hen 1e ge& hol% o2 &he 'en&e# o2 ou# opponen&7 ou# han%7 el:o1 o# o&he# pa#& o2 &he :o%y s&i'!s 8e#y 'losely &o i& an% &hen push him a1ay. The &ime a& &he poin& o2 'on&a'& is only a spli& o2 a se'on% 1hen 1e hi& someone 1i&h a pun'h o# a !i'!7 :u& &he 'on&a'& &ime 1hen 1e push someone a1ay is mu'h longe#. Bo&h &hese ins&an'es a#e 'alle% po1e# %is'ha#ge. !ulti)ation o Internal Strength A 1ell-e=e'u&e% po1e# %is'ha#ge shoul% in'lu%e &hese elemen&s@ s&#ong in&e#nal s&#eng&h7 &he use o2 &he /i (min%Lin&en&)7 6i (:io-ene#gy) an% 1hole :o%y 2o#'e7 an% &o&al #ela=a&ion. $o# a po1e# %is'ha#ge &o :e e22e'&i8e7 you nee% &o a''umula&e s&#ong in&e#nal s&#eng&h 2i#s&; o&he#1ise i& is useless. <magine 1hen you hi& someone :u& you# pun'h o# !i'! is li!e a mil% i##i&an& as you# a#m o# leg is 1i&hou& po1e#7 &hey 'an 3us& igno#e you. Then &he#e is &he %ange# &ha& you e=pose you#sel2 &o you# opponen&*s a&&a'!. The a''umula&ion o2 in&e#nal s&#eng&h 'omes 2#om p#a'&i'ing &he #ou&ine a''o#%ing &o &he &o#so me&ho%s ($o# mo#e %e&ails7 see my a#&i'le in &he Ce'em:e# +,,, issue o2 T*ai Chi.)7 %oing s&#eng&h &#aining e=e#'ises ( ee &he Augus& +,,8 issue o2 T*ai Chi)7 an% a:o8e all %oing s&an%ing pos&u#es. "hy s&an%ing pos&u#esJ Be'ause p#a'&i'ing &he #ou&ine is a 8e#y slo1 1ay &o in'#ease ou# in&e#nal s&#eng&h7 an% %oing s&#eng&h &#aining 1i&h e4uipmen&s su'h as &he long pole 'onsumes &oo mu'h ene#gy7 an% :e&&e# sui&s younge# people. &an%ing e=e#'ises 'an lay a goo% 2oun%a&ion 2o# &he Tai3i 2o#m7 nu#&u#e ou# 4i7 ma!e us heal&hy an% 2i& 2i#s& an% &hen in'#ease ou# in&e#nal s&#eng&h 4ui'!ly. >8en an eigh&y yea# ol% 'an :ene2i& 2#om %oing &hem. How to &aEe 0our 1o'" Strong ?iEe a 1ow As &o ho1 &o :uil% s&#ong in&e#nal s&#eng&h7 ea'h Tai3i4uan s&yle has &hei# o1n i%eas. <n o#%e# &o p#o%u'e s&#ong 1hole-:o%y 2o#'e7 "u /u=iang (o# 5ao) s&yle Tai3i4uan p#a'&i&ione#s &#ain ha#% &o ma!e &hei# a#ms7 legs an% &o#so s&#ong ;li!e 2i8e :o1s;. 5o1e8e#7 "uL5ao s&ylis&s #e8eal 8e#y li&&le as &o ho1 &o a'hie8e &his. The#e is a simple 1ay &o go a:ou& &his. .us& %o &he s&an%ing e=e#'ise ;>m:#a'e a Balloon; un&il you 2eel you# legs a#e 2i#m an% s&#ong li!e &1o :o1s. (<& may &a!e &1o o# &h#ee yea#s7 :u& 3us& si& on you# legs an% s&an%7 an% you 1ill ge& &he#e.) This pos&u#e 'an also ma!e you# a#ms s&#ong li!e &1o li&&le :o1s7 an% you# &o#so li!e a :ig :o1 as 1ell. i& on you# legs an% li2& &he &op o2 you# hea% up &o ma!e you# ne'! an% spine longe# 1ill help ma!e you# &o#so in&o a s&#ong :o1. To in'#ease ou# in&e#nal s&#eng&h 2u#&he#7 1e 'an %o ano&he# s&an%ing e=e#'ise 'alle% ;Ba'!-1eigh&e% >m:#a'e a Balloon; :e'ause &he 1eigh& is NAF on &he :a'! 2oo&. 5e#e ou# a#ms a#e s&ill em:#a'ing a :alloon :u& 1e 'hange &he s&an'e 2#om a small ho#se s&an'e (1i&h &1o 2ee& pa#allel &o ea'h o&he# li!e in &he -#epa#ing $o#m) &o a small #e8e#se :o1 s&an'e 1i&h one 2oo& in 2#on& o2 &he o&he#. (Co a small :o1 s&an'e 1i&h &he %is&an'e :e&1een &1o 2ee& &he same leng&h as &he %is&an'e :e&1een ou# shoul%e#s7 an% &hen shi2& 1eigh& &o &he :a'! 2oo&.) "e mo8e ou# 2#on& han% &o a:o8e ou# 2#on& 2oo& an% #aise i& &o sligh&ly highe# &han ou# shoul%e# 1hile ou# #ea# han% is in 2#on& o2 ou# #igh& (o# le2&) :#eas& an% sligh&ly lo1e# &han ou# shoul%e#. (u# :o%y 2a'es a:ou& 45 %eg#ees &o &he #igh& (o# &he le2&) ins&ea% o2 2a'ing &he 2#on& ( ee pho&o +).

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To ma!e ou# 4i 2lo1 :e&&e#7 1e nee% &o align ou# :o%y p#ope#ly. "e 2le= ou# hip 3oin&s an% si& :a'! on ou# #ea# leg. Then 1e &u#n ou# #ea# hip sligh&ly in1a#%s &o push ou# 2#on& !nee sligh&ly 2o#1a#% (8e#y small mo8emen&)7 1hi'h 'an ma!e us 2eel ou# legs a#e 'onne'&e%. (u# :u&&o'!s s&ay %o1n 1hile 1e leng&hen ou# &o#so an% ne'! :y li2&ing &he &op o2 ou# :a'! an% &he &op o2 ou# hea% up. This is &he mos& impo#&an& an% %i22i'ul& &as!7 1hi'h #e4ui#es &ha& ou# hea% go up1a#% 1hile ou# 2ee& go %o1n1a#%. "hen &his is %one p#ope#ly7 ou# :u&&o'!s 1ill pull in &o 'onne'& ou# &o#so &o ou# legs. (This means ou# :o%y :o1 an% &he &1o :o1s in ou# legs a#e 'onne'&e% &oge&he#7 an% &hey a#e #ea%y &o 'on&#ol an% mo8e &he &1o :o1s in ou# a#ms &o ma!e &he 2i8e :o1s in&o a 1o#!a:le uni&.) /ou 'an 2eel you# legs a#e 2i#m an% you# ene#gy go 2#om &he :o&&om o2 you# 2ee& &o &he &op o2 you# hea%. The suppo#& line o2 you# :o%y is also es&a:lishe% (<n &his pos&u#e &he suppo#& line is 2#om you# #ea# leg &h#ough you# &o#so &o you# hea%.) This is &he 4ui'!es& 1ay &o es&a:lish you# suppo#& line. <& 1ill &a!e &1o o# &h#ee &imes longe# &o es&a:lish i& i2 you p#a'&i'e &he #ou&ine 1i&hou& %oing &his s&an%ing e=e#'ise. "i&h 'ons&an& p#a'&i'e &his suppo#& line 1ill ge& 2i#me#7 s&#onge# an% mo#e #esilien&. <& 'an a:so#: in'oming 2o#'e an% is &he main #ou&e o2 po1e# %is'ha#ge. The Tai3i 'lassi's say7 ;/ou# 2is& s&#i!es ou& 2#om you# hea#&;. /ou# hea#& means &he 'en&e# o2 you# suppo#& line. Go1 1e a#e almos& #ea%y &o %is'ha#ge po1e#. How to .ischarge Power rom .antian The 'en&e# o2 ou# :o%y is in ou# lo1e# a:%omen7 1hi'h Tai3i p#a'&i&ione#s 'all %an&ian. Can&ian has long :een 'onsi%e#e% :y many in&e#nal s&ylis&s &o :e &he sou#'e o2 &he in&e#nal 2o#'e. They &#ain ha#% on &hei# %an&ian so &ha& &hey 'an %is'ha#ge mo#e e=plosi8e 2o#'e. This 1ill #e4ui#e a lo& o2 p#a'&i'e an% gui%an'e 2#om a &ea'he#. The p#o'ess o2 using %an&ian in8ol8es &h#ee s&ages@ &he a''umula&ion o2 4i7 &he use o2 %an&ian &o mo8e ou# a#ms (1hi'h is 'alle% &he #o&a&ion o2 %an&ian)7 an% &he #elease o2 po1e# 2#om %an&ian. /ou 1ill nee% &o spen% a lo& o2 &ime on &he 2i#s& &1o s&ages :e2o#e you 'an %is'ha#ge po1e# 2#om %an&ian. To s&a#& 1i&h7 you nee% &o :e #ela=e%7 le& you# #i:-:ones sin! an% !eep you# min% 2o'using on %an&ian %u#ing &#aining so &ha& 4i 'an sin! &o %an&ian an% a''umula&es in &he#e. Then :#ea&he 1i&h you# %an&ian an% ma!e i& mo8e in a''o#%an'e 1i&h you# mo8emen&s. This is 'alle% &he #o&a&ion o2 %an&ian in Chen s&yle Tai3i4uan. A simple 1ay &o e=plain &his is &o imagine &he in&e#nal o#gans in ou# lo1e# a:%omen a#e li!e a :all7 1hi'h 'an 'on&#a'&7 e=pan% an% #o&a&e. <& 'on&#a'&s (ou# lo1e# a:%omen 'on&#a'&s as 1ell) 1hen 1e inhale; an% e=pan%s (an% so %oes ou# lo1e# a:%omen) 1hen 1e e=hale. <n 1ha&e8e# pos&u#e7 ou# a#ms a#e al1ays #oun% li!e hol%ing a :all. "hen 1e mo8e7 &hey al1ays mo8e in 'i#'ula# mo8emen&s. <2 1e 'an #ela&e &he #oun%ness in ou# a#ms &o &ha& in ou# %an&ian7 1e 'an ma!e ou# %an&ian mo8e in &he same manne# as ou# a#ms7 1hi'h 1ill e8en&ually lea% &o using ou# %an&ian &o %#i8e ou# a#ms (:y mo8ing ou# %an&ian 2i#s&). To %is'ha#ge po1e# 2#om %an&ian 1e nee% &o :e 8e#y #ela=e% an% le& ou# 4i sin! &o &he :o&&om o2 ou# 2ee& 2i#s&7 &hen i& 1ill :oun'e :a'! up 4ui'!ly 2#om /ong-4uan (:u::ling 1ell) &h#ough ou# legs7 &o#so an% a#ms &o ou# han%s (i2 1e 'an main&ain &he 'o##e'& :o%y pos&u#e). This #e4ui#es a lo& o2 p#a'&i'e. Bu& &hen ou# po1e# %is'ha#ge 'an ge& :e&&e# an% :e&&e#. How to =tiliGe the Energ" rom the 3roun' The sayings ;/ou# 2is& s&#i!es ou& 2#om you# hea#&; an% ;&he in&e#nal

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s&#eng&h o#igina&es 2#om %an-&ian; #e2e# &o almos& &he same &hing. "hen 1e %is'ha#ge po1e#7 1e ha8e &o use ou# 1ais&7 1he#e ou# %an-&ian lo'a&es. Bu& %an-&ian o# &he 1ais& alone 'anno& mo8e ou# a#ms. <& nee%s &he help o2 &he 'hes& a:o8e an% &he legs :elo1. <2 1e &#ain ha#%7 1e shoul% :e a:le &o uni&e ou# 'hes& an% 1ais& in&o one pie'e an% use i& (ou# &o#so) &o %#i8e ou# a#ms. <n a po1e# %is'ha#ge7 ou# &o#so #o&a&es an% pushes ou# a#ms 2o#1a#%s &o s&#i!e a& ou# opponen&s. A& &his momen&7 ou# hips an% legs 1ill ha8e &o mo8e &o suppo#& ou# &o#so. $i#s&7 &hey &u#n in &he same %i#e'&ions as &he &o#so. Then &hey nee% &o :o##o1 &he ene#gy 2#om &he g#oun% &o ma!e &he po1e# %is'ha#ge s&#onge#. To :e a:le &o %o &his7 ou# 2ee& 1ill ha8e &o push 8e#y ha#% %o1n in&o &he g#oun%7 an% ou# legs mo8es in sligh&ly %i22e#en& %i#e'&ions. 5e#e is ho1 &hey 1o#!. Dany po1e# %is'ha#ges a#e 2#om a #e8e#se :o1 s&an'e &o a :o1 s&an'e. (&he#s a#e &he o&he# 1ay #oun%. To %is'ha#ge po1e# &o 2o#m a :o1 s&an'e7 ou# :a'! leg has &o mo8e 2o#1a#% (:y pushing :a'!1a#%) 1hile ou# :a'! 2oo& pushes on &he g#oun%; an% ou# 2#on& leg (!nee) pushes %o1n1a#% &o s&op &he 2o#1a#% mo8emen& o2 &he :a'! leg (!nee). (T#y &o a8oi% mo8ing :o&h legs o# !nees in &he same %i#e'&ion.) The %i22e#en& mo8emen&s o2 ou# legs (!nees) 1ill help &o #elease &he po1e# 1e :o##o1 2#om &he g#oun% &o ou# &o#so an% &hen han%s7 an% ma!e ou# po1e# %is'ha#ge e=plosi8e. 5e#e is a simple e=e#'ise 1hi'h 'an help us ge& use% &o &he %i22e#en& mo8emen&s o2 ou# legs. $#om &he :a'!-1eigh&e% ;>m:#a'e &he Balloon; s&an'e7 i2 1e 'len'h ou# 2inge#s an% &hum:s &o ma!e 2is&s7 1e 1ill ha8e a 2igh&ing pos&u#e. (u# a#ms 1ill gi8e us goo% p#o&e'&ion 2#om a&&a'!s 2#om &he 2#on&; an% 1e a#e #ea%y &o a&&a'!. Go1 1e p#a'&i'e &h#o1ing pun'hes 2#om a le2& :a'!-1eigh&e% s&an'e. "e &u#n #igh& an% use ou# &o#so &o &h#o1 ou# le2& 2is& ou& &o &he 2#on& &o pun'h7 1hile a& &he same &ime 1e :#ing :a'! ou# #igh& 2is& &o &he 2#on& o2 ou# #igh& shoul%e#. "hen 1e %o &his7 ou# le2&L:a'! leg mo8es 2o#1a#% an% ou# le2&L:a'! 2oo& pushes :a'!1a#% agains& &he g#oun%; a& &he same &ime ou# 2#on&L#igh& leg (!nee) pushes %o1n agains& &he g#oun%. Then 1e :#ing :a'! ou# le2& han% &o &h#o1 a #igh& han% pun'h. The leg mo8emen&s a#e #e8e#se% 1hen 1e &u#n le2& an% use ou# &o#so &o &h#o1 a #igh& han% pun'h. Al1ays li2& &he &op o2 &he hea% up an% &#y &o use &he :a'! han% &o help &he &o#so po1e# &he 2#on& han%. -#a'&i'ing pun'hes in &his 1ay un&il i& :e'omes a ha:i&7 &hen ea'h &ime 1e %is'ha#ge po1e# 1e 1ill !no1 ho1 &o ma!e use o2 &he 2o#'e 2#om &he g#oun%7 an% ma!e ou# po1e# %is'ha#ge po1e#2ul. < li!e &his e=e#'ise as i& helps in'#ease &he po1e# o2 pun'hes. <2 you %o no& 1an& &o :e so agg#essi8e7 you 'an %o a #oll-:a'! an% &hen a push. ((# you 'an %o &he las& &1o mo8es o2 ;$o#1a#% T#i'! an% Ba'!1a#% T#i'!.;) Repea& &hese &1o mo8es as many &imes as you li!e. Remem:e# &o main&ain &he :o%y alignmen& as in &he s&an%ing pos&u#e7 an% mo8e 4ui'!ly an% s&#ongly a& &he en% o2 &he push &o %is'ha#ge po1e#. The :ene2i& o2 %oing &hese e=e#'ises is &ha& &hey help &o 2o#m a ha:i& o2 mo8ing &he legs p#ope#ly &o u&ili?e &he 2o#'e 2#om &he g#oun%. How to =se 0our &in' to &o)e 0our *i an' ;ing (u# min% plays a 8e#y impo#&an& #ole in helping p#o%u'e a s&#ong po1e# %is'ha#ge. The Tai3i 'lassi's say7 ;"he#e8e# ou# min% goes7 ou# 4i an% in&e#nal s&#eng&h 2ollo1.; As &o ho1 &o use ou# min% &o mo8e ou# 4i an% in&e#nal 2o#'e7 &he#e is a saying7 1hi'h s&a&es7 ;The =in (min%) mo:ili?es &he 4i;. "e use ou# min% &o mo8e ou# 4i in%i#e'&ly :y 'o##e'&ly aligning ou# :o%y as %es'#i:e% a:o8e an% mo#e impo#&an&ly imagining 1e a#e a'&ually %oing some&hing - mo8ing a :alloon7 pun'hing7 pushing o# !i'!ing ou# opponen&7 e&'.

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5e#e is a &es&. <2 you pass i&7 you 1ill un%e#s&an% ho1 you# min% mo8es you# 4i an% 3ing7 an% 1ill !no1 ho1 &o use you# min% &o help in'#ease you# in&e#nal s&#eng&h. &a#& 2#om ;>m:#a'e a Balloon; (2a'ing &he 2#on&) pos&u#e7 imagine you 1an& &o &a!e &he :alloon &o &he 1all (o# any o&he# o:3e'&) &h#ee o# 2ou# ya#%s in 2#on& o2 you. A2&e# you ge& &he#e7 :#ing i& :a'! &o 1he#e you 1e#e :e2o#e. Then imagine you a#e em:#a'ing a :ig #u::e# :all an% 2inally a 1oo%en :all an% %o &he same %#ill again. To pass &his &es&7 you nee% &o use you# min% &o 'on&#ol an% %i#e'& you# :o%y. (&he#1ise7 you 2eel no&hing. <2 you pass &he &es&7 you shoul% 2eel you# 4i push you# :o%y sligh&ly 2o#1a#% 1hen you 1an& &o mo8e &he :alloon 2o#1a#%7 an% you# 4i mo8es you# :o%y :a'! 1hen you 1an& &o :#ing &he :alloon :a'!. The mo8emen& o2 you# 4i ge&s s&#onge# 1hen you a#e mo8ing a #u::e# :all an% &he s&#onges& 1hen you a#e mo8ing a 1oo%en :all. /ou# min% mo:ili?es you# 1hole :o%y &o %o &he 3o:. Go1 in you# s&an%ing e=e#'ises7 you 'an use you# min% in e=a'&ly &he same 1ay &o help in'#ease you# in&e#nal s&#eng&h. This 1ay you 1ill :ene2i& mo#e &han 3us& s&an% &he#e lea8ing you# min% 1on%e#ing a:ou&. The same p#in'iple 'an also :e applie% &o &he ;>m:#a'e &he Balloon; :a'!-1eigh&e% s&an'e7 1he#e you 'an imagine you a#e hol%ing a :ig #u::e# o# 1oo%en :all ins&ea% o2 a :alloon. /ou 1an& &o s4uee?e &he soli% #u::e# :all. /ou s4uee?e no& only 1i&h you# a#ms7 :u& you# legs an% you# &o#so. o you# a#ms7 legs7 an% &o#so seem &o 'u#8e in 2#om :o&h si%es. <n o&he# 1o#%s you s4uee?e &he #u::e# :all 1i&h you# 1hole :o%y. A2&e# s4uee?ing &he :all7 you &#y &o p#y i& open7 also 1i&h you# 1hole :o%y. /ou# a#ms7 you# legs7 an% you# &o#so open up sligh&ly7 1hen 1e imagine p#ying open &he #u::e# :all. /ou# imagina&ion %oes no& nee% &o s&op he#e. <magine you a#e &#ying &o li2& &he 1oo%en :all up an% &hen push i& %o1n. /ou 'an also imagine you a#e pushing &he 1oo%en :all sligh&ly 2o#1a#% an% &hen pulling i& :a'!7 pushing i& &o &he le2& an% &hen &o &he #igh&. The 8isuali?a&ion o2 pulling o# pushing &he 1oo%en :all 'an ma!e ou# ene#gy 2lo1 s&#ongly insi%e ou# :o%y. <magine ho1 mu'h ene#gy 1e nee% &o push o# pull a 1oo%en :all7 an% ou# min% helps &o gene#a&e &ha&. Remem:e# 1hen you %o &his e=e#'ise mo8e as li&&le as you 'an (e.g. Hmm-5mm7 &he smalle# &he mo8emen&7 &he s&#onge# &he 4i 2lo1)7 an% you ha8e &o use you# min%7 no& 2o#'e. <& is impo#&an& &ha& you s&op &#aining &o a8oi% in3u#ies 1hen you 2eel &i#e%. This is mo8ing ou# 4i an% in&e#nal s&#eng&h in a s&a&iona#y posi&ion. <& helps &o g#ea&ly in'#ease ou# 4i an% in&e#nal s&#eng&h 1hen 1e %o s&an%ing e=e#'ises. <n a mo8ing si&ua&ion7 1e 'an imagine 1e push a &#ee 1hen 1e %o a push7 o# pun'h &h#ough a 1all 1hen 1e &h#o1 pun'hes in &he a:o8e e=e#'ises. (&he# 8isuali?a&ions along &he same line a#e also help2ul. As &o mo8emen&s in &he Tai3i #ou&ines 1e nee% &o un%e#s&an% &he ma#&ial a#&*s appli'a&ion o2 ea'h mo8e so &ha& mo#e po1e# 'an :e gene#a&e%. $o# e=ample7 in mo8e + o2 ;5ol% &he 5ea% an% -ush &he Doun&ain7; imagine 1e 1an& &o pun'h &h#ough a 1all; an% in &he las& mo8e push %o1n a &#ee o# a soli% o:3e'&. 40H 6ela<ation in Power .ischarge Dany people use &oo mu'h 2o#'e 1hen &hey %is'ha#ge po1e# :e'ause &hey %o no& !no1 &hey s&ill ha8e &o #ela= 1hen issuing po1e#. Ksing :#u&e 2o#'e &enses up ou# :o%y7 :lo'!ing &he 2lo1 o2 6i7 an% slo1ing %o1n ou# mo8emen&s (:e'ause ou# min% is p#eo''upie% 1i&h :uil%ing up ou# s&#eng&h an% ha8e li&&le #oom 2o# o&he# &hings). "ha& is 1o#se is &ha&

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ou# 2o#'e is #e&aine% 1i&hin &he :o%y7 1hi'h 'an %o ha#m &o ou# heal&h ins&ea% o2 hu#&ing ou# opponen&s. Tha& is 1hy #ela=a&ion is #e4ui#e% in &he Tai3i 2o#m7 push-han%s an% spa##ing. <n issuing po1e#7 1e hi& ha#% only a& &he poin& o2 'on&a'& an% &hen #ela= again. Al&hough po1e# %is'ha#ge loo!s li!e mo8emen&s in &he e=&e#nal s'hool &he#e is a 2ine %i22e#en'e in &hei# appea#an'e. The image o2 a po1e# %is'ha#ge in Chen Tai3i4uan shoul% :e li!e 1a8ing a so2&7 s1i2& an% li8ely 1hip7 no& an in2le=i:le s&i'!. <n ou# %aily li2e7 1e 'an see many si&ua&ions simila# &o po1e# %is'ha#ge@ using a 1hip7 &h#o1ing ou& a :u'!e& o2 1a&e#7 o# &h#o1ing up a :ag o2 #u::ish &o &he &#u'!7 e&'. >8en animals %o &he same &oo. A2&e# a %og 'omes ou& o2 1a&e#7 i& gen&ly an% 4ui'!ly sha!es o22 &he 1a&e# in i&s :o%y. "e %o almos& &he same &hing in po1e# %is'ha#ge. "e 1an& &o sen% ou# 2o#'e ou& &o opponen& li!e 1a&e# sha!en o22 &he %og*s :o%y. <n my 'lass < li!e &o use &he las& &1o mo8es o2 ;Blue C#agon Comes ou& o2 &he "a&e#; &o %emons&#a&e ho1 po1e# %is'ha#ge is e=e'u&e%. < &ell my s&u%en&s &o &h#o1 ou& &hei# han%s as i2 sha!ing o22 :u#ning :i&s o2 'ha#'oal 2#om &he :a'! o2 &hei# han%; an% < as! &hem &o &h#o1 ou& a :u'!e& o2 1a&e# 1hen 1e %o &he las& mo8e o2 ;Do8e -a##y an% 5in%e# 1i&h >l:o1s.; This helps &hem &o #ela= an% no& use &oo mu'h 2o#'e. <n sho#&7 1he&he# 1e %is'ha#ge po1e# o# no& 1e mus& :e #ela=e%. All 1e nee% &o %o is &o #ela= 2#om ou# min% an% &hen 1hole :o%y7 :u& ou# hea% shoul% :e li2&e% up 1hile ou# 2ee& sin! %o1n in&o &he g#oun%7 an% #emain ale#&. Tha& 1ay 1e 'an 2eel an% o:se#8e ou# opponen&*s mo8e7 #ea'& 4ui'!ly an% %is'ha#ge po1e# any &ime 1e li!e. Single &o)ements To ma!e ou# po1e# %is'ha#ge e=plosi8e7 1e 1ill ha8e &o &#ain ha#% no& only in %oing &he 1hole #ou&ines :u& also &he mo8emen&s in &he #ou&ines in%i8i%ually un&il &hey :e'ome a #e2le=. Dany &ea'he#s &ell &hei# s&u%en&s &o %o &his. Bu& i& is 8e#y :o#ing an% p#a'&i'ally impossi:le &o p#a'&i'e all &he mo8emen&s in%i8i%ually. < ha8e a sho#& 'u& &o &his. < g#oup &he in%i8i%ual mo8emen&s &oge&he# a''o#%ing &o &hei# use in sel2-%e2ense - shoul%e# s&#i!es7 el:o1 s&#i!es7 pun'hes7 !nee !i'!s7 heel !i'!s7 s&omping7 an% some in&e#'ep&ing &e'hni4ues su'h as :lo'!ing &o &he le2&7 #igh&7 up1a#% an% %o1n1a#%7 an% as! my s&u%en&s &o p#a'&i'e &hem. $o# e=ample7 1i&h &he 'a&ego#y o2 shoul%e# s&#i!es7 1e mainly p#a'&i'e &he shoul%e# s&#i!e in ;"hi&e C#ane p#ea%s i& "ings; as &he shoul%e# s&#i!e in ;La?y Tying Coa&;7 an% ; ingle "hip; a#e only i&s 8a#ia&ions in %i22e#en& %i#e'&ions. "e also %o one mo8e in ; hiel% Bo%y -un'h7; 1hi'h in'lu%es a :a'! s&#i!e as 1ell. This is #e-en2o#'e% in pushhan%s un&il s&u%en&s 'an %o a shoul%e# s&#i!e au&oma&i'ally 1hen #e4ui#e%. Chen s&yle Tai3i4uan is #eno1ne% 2o# i&s el:o1 s&#i!es7 1hi'h go in all %i#e'&ions. To &he 2#on&7 1e ha8e ; &ep Ba'! an% -#ess >l:o1;; &o &he :a'!7 ; moo&h &ep >l:o1 s&#i!e;; an% &o &he le2& an% #igh&7 ;"a8e 5an%s;7 ;T1is& &ep >l:o1 &#i!e;7 ;>l:o1 &#i!es &o &he 5ea#&;. <n ; i= ealing an% $ou# Closing7; ou# el:o1 s&#i!es up1a#%s 1hile in ;-un'h un%e# &he >l:o1; ou# el:o1 s&#i!es %o1n1a#%s. $o# pun'hes7 1e %o &he pun'hes as %es'#i:e% in s&an%ing e=e#'ises a:o8e. $o# !i'!s7 1e %o ;Ki'! 1i&h &he 5eel;7 ;Ki'! 1i&h &he Ba'! o2 &he $oo&; an% a%% a ;Roun% 5ouse Ki'!; 2#om !a#a&e. The palm s&#i!es &o :o&h si%es an% &o &he 2#on& in ;$o#1a#% T#i'! an% Ba'!1a#% T#i'!; a#e also 8e#y use2ul.

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$o# in&e#'ep&ing o# :lo'!ing &he opponen&*s a&&a'! 1e p#a'&i'e &he mo8es &ha& :lo'! up1a#%s su'h as &he 2i#s& mo8e in ;-oun%s &he Do#&a#;7 &he las& mo8e in ; p#ea%s &he "ings; an% ;Ba'!1a#% T#i'!.; Do8es &ha& :#ush asi%e &he opponen&*s a&&a'! a#e ;B#ush Knee;7 ;Roll Ba'!; e&'. The#e is no p#essu#e 2o# s&u%en&s &o p#a'&i'e all &he a:o8e single mo8emen&s. They 'an 'hoose 1ha& &hey li!e &o p#a'&i'e an% %o one o# &1o a& a &ime o# %o as many as &hey li!e. Bu& &hey 1ill nee% &o &#ain un&il &hey 'an s&#i!e 1i&h any pa#& o2 &he :o%y a& any gi8en &ime. -#a'&i'ing in%i8i%ual mo8emen&s li!e &his is mo#e meaning2ul an% in&e#es&ing. An% 1e 'an :o##o1 some use2ul &e'hni4ues 2#om o&he# sys&em an% a%% &hem &o ou# s&o'!. .us& p#a'&i'ing &hem is no& enough7 you nee% &o 1o#! 1i&h you# &#aining pa#&ne# &o see ho1 s&#ong you# po1e# %is'ha#ge is an% imp#o8e i2 &he#e is any %e2i'ien'y. ,utomatic Power .ischarge "e ha8e hea#% s&o#ies a:ou& mas&e#s 1ho7 1hen a&&a'!e%7 'oul% sen% &he o22en%e# o22 2lying ins&ea% o2 ge&&ing hu#& &hemsel8es. $o# e=ample7 Chen $a-!e*s 2a&he# 3us& s&oo% &he#e 1i&h &his han%s in &he po'!e&s o2 his 3a'!e& &o #e'ei8e &he a&&a'! 2#om his 2amily 1ho 1e#e all &h#o1n o22 :alan'e 1hen &ou'hing his :o%y. 5ong .un-sheng sai% in his :oo! Chen hi Tai3i4uan hi /ong 6uan $a &ha& one %ay one o2 his s&u%en& su%%enly &h#e1 a pun'h a& him7 he 3us& #aise% his #igh& han% (2i#s& mo8e in -oun%s &he Do#&a#) an% &he s&u%en& 1as seen 2lying ya#%s a1ay. "hen "ang )iang-?hai7 2oun%e# o2 /i4uan7 1as a&&a'!e%7 his a&&a'!e#s o2&en 2el& as i2 &hey 1e#e hi& :y ligh&ning. Das&e#s 1hose s!ill has #ea'he% &his le8el 'an %is'ha#ge po1e# 2#om any pa#& o2 &he :o%y 2#om any posi&ion. This is 'alle% au&oma&i' po1e# %is'ha#ge7 1hi'h is po1e# %is'ha#ge a& &he highes& le8el. $e1 people 'an e=plain ho1 au&oma&i' po1e# %is'ha#ge happens. Dy guess is &ha& &he suppo#& line o2 &hese g#ea& mas&e#s a#e s&#ong li!e s&eel7 an% &hei# #ea'&ion is 4ui'! li!e ligh&ning. They ha8e :een a:le &o &#ans2e# &he opponen&*s ene#gy in&o &he g#oun% an% hi& :a'! 1i&h &he a&&a'!e#*s o1n 2o#'e a& &he momen& &hey a#e a&&a'!e%. o &he ha#%e# &he a&&a'!e# s&#i!es &he mo#e ene#gy he 1ill ge& :a'!. !onclusion -o1e# %is'ha#ge s&a#&s 1i&h s&an%ing e=e#'ises &o in'#ease ou# in&e#nal s&#eng&h (-eople 1ho spen% 2i2&y minu&es a %ay %oing Bhan?huang 'an o2&en &ell you &his e=pe#ien'e@ &hey 2eel &hei# :ones a#e ha#% li!e s&eel an% &hei# :o%y is so 2ull o2 4i &ha& i& is li!e a :om: 1ai&ing &o e=plo%e - a sign &ha& &hei# in&e#nal s&#eng&h is :eing 2o#me%. The in&e#nal s&#eng&h %e8elope% 2#om s&an%ing e=e#'ises 'an :e 'a##ie% o8e# &o push-han%s7 po1e# %is'ha#ge7 &he Tai3i 2o#m7 e&'.) an% :uil% a s&#u'&u#e 1i&h 1hi'h 1e 'an %is'ha#ge 1hole :o%y 2o#'e. Coing s&#eng&h &#aining p#og#ams 1ill 'e#&ainly help. "e nee% &o &#ain ha#% on single mo8emen&s so &ha& ou# po1e# %is'ha#ge 'an :e s&#eng&hene%. "hen %is'ha#ging po1e#7 1e nee% &o #ela= an% le& ou# 4i sin! &o /ong4uan (:u::ling 1ell)7 &hen a& a &1is& o2 ou# 1ais& (ou# %an&ian #o&a&es a& &he same &ime)7 'hes& an% legs7 ou# &o#so po1e# an% sen% ou# han%(s) &o 1he#e 1e 1an& &o a&&a'!. <2 1e 'an &h#o1 ou# opponen& ya#%s a1ay o# hi& him so ha#% &ha& he loses &he a:ili&y &o 2igh& :a'!7 &hen ou# po1e# %is'ha#ge is goo%. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIII

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/) How to ,lign 0our 1o'" For 1etter *i Flow2 , 3ui'e to the !orrect Practice o Tai#i$uan
By Tu-Ky Lam Cu#ing ou# Tai3i p#a'&i'e7 1e all 1an& ou# ene#gy &o 2lo1 an% %e8elop in&o in&e#nal s&#eng&h7 a sign &ha& 1e a#e p#a'&i'ing Tai3i4uan 'o##e'&ly. To a'hie8e &his7 1e nee% &o a%3us& ou# :o%ies &o 'e#&ain posi&ions 1hen 1e p#a'&i'e Tai3i4uan. The 2ollo1ing a#e some hin&s on ho1 &o go a:ou& &his. "e 1ill s&a#& 2#om &he :o&&om an% 1o#! ou# 1ay up7 so... 1en' "our Enees an' le< "our hip #oints This is impo#&an& :e'ause ou# legs a#e &he :ase &ha& suppo#&s ou# &o#so. Ben%ing ou# !nees an% 2le= ou# hip 3oin&s 'an gi8e you a goo% :ase. Do#eo8e# 1he&he# you 'an &ell you# su:s&an&ial an% insu:s&an&ial o# no& also %epen%s on &his. "hen you %o s&an%ing pos&u#es o# p#a'&ise &he #ou&ine al1ays #emem:e# &o :en% you !nees an% 2le= you# hip 3oin&s. "hen you %o &his an% 2eel &ha& you a#e si&&ing on an in8isi:le s&ool an% mo#e impo#&an&ly you# legs a#e 2i#m &hen you a#e on &he #igh& &#a'!. "i&h 'ons&an& p#a'&i'e you 1ill g#a%ually :e a:le &o 2eel you# 4i an% 3ing sin! &o &he :o&&om o2 you# 2ee&7 an% a& a la&e# s&age mo8e :a'! up &o you# han%s. Ieep "our crotch roun' an' loose The '#o&'h is 1he#e you# legs 3oin o# 2o#! you# :o%y. <& shoul% :e !ep& #oun% li!e an a#'h so &ha& you 'an &u#n o# shi2& you# 1eigh& easily. <& 'an help you s&ep 2o#1a#% (o# :a'!1a#%) an% ye& 'an #e&#ea& 4ui'!ly i2 nee% :e. Tha& is &o say i& help you ha8e &he insu:s&an&ial in &he su:s&an&ial an% &he o&he# 1ay #oun%. Positions o the :uttocEs Dany Tai3i p#a'&i&ione#s ma!e a mis&a!e 1hen &hey a%8ise s&u%en&s &o pull in &he :u&&o'!s an% 'o''y= %u#ing &hei# Tai3i p#a'&i'e. Coing so 'an ma!e people %e8elop lo1e# :a'! pain :e'ause &his pos&u#e pu&s &oo mu'h p#essu#e in &he lo1e# :a'!. Lea8e &he :u&&o'!s in &hei# no#mal posi&ion O s&i'!ing ou& na&u#ally O is &he solu&ion. "hen 4i 1an&s &o su#ge &o &he &op o2 you# hea%7 you# :u&&o'!s an% 'o''y= 1ill ha8e &o pull in &o help 4i pe#2o#m &his &as!. /ou# 4i 'an 'i#'ula&e only i2 you# en&i#e :o%y is #ela=e%. "hen you pull in you# :u&&o'!s %eli:e#a&ely7 you '#ea&e &ension an% p#essu#e7 1hi'h 'an only :lo'! you# 4i 2lo17 no& helping i&. <2 you lea8e you# :u&&o'!s in &hei# na&u#al posi&ion7 &he &ension 1ill %isappea#. "hen you# 4i 1an&s &o go up7 you# :u&&o'!s an% 'o''y= 1ill pull in (li2& you# hea% &op up an% plu'! up you# :a'! 1ill help a'hie8e &his) au&oma&i'ally &o help 4i go all &he 1ay &o &he &op o2 you# hea%. A2&e# 'omple&ing &his %u&y &he 'o''y= an% :u&&o'!s 1ill #e&u#n &o &hei# no#mal posi&ion again. o you# :u&&o'!s an% 'o''y= 1ill mo8e in an% ou& all &he &ime i2 you a#e #ela= an% ge& you# pos&u#e #igh&.

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<n Chen s&yle Tai3i4uan7 &he :u&&o'!s a#e in 2ou# %i22e#en& posi&ions. Gene#ally i& is in i&s na&u#al posi&ion O s&i'!ing ou& na&u#ally. "hen you# 4i 1an&s &o go up7 you# :u&&o'!s 1ill pull in. "hen you &u#n #igh&7 you# #igh& :u&&o'! is up sligh&ly 1hile you# le2& :u&&o'! goes %o1n sligh&ly. "hen you &u#n le2&7 you# le2& :u&&o'! goes up an% #igh& :u&&o'! goes %o1n. Ieep "our torso upright The &o#so is &he main #ou&e 1he#e you# ene#gy &#a8els. "hen i& is up#igh&7 you# ene#gy 'an 2lo1 smoo&hly 2#om you# 2ee& &h#ough you# spine &o you# han%s. This is :ene2i'ial &o heal&h. $#om &he ma#&ial a#&9s poin& o2 8ie17 you# pushes7 pun'hes7 !i'!s7 e&'. a#e mu'h s&#onge# 1hen you# &o#so is up#igh&. $o# &his #eason7 al1ays !eep you# &o#so up#igh& 1he&he# you &u#n #igh& o# le2&7 mo8e 2o#1a#% o# :a'!1a#% %u#ing you# p#a'&i'e. An easy 1ay &o !eep you# &o#so up#igh& is &o line up you# shoul%e#s 1i&h you# hips. >a'h &ime you mo8e M &u#n le2& o# #igh&7 e&'.- you mo8e you# shoul%e#s an% hips &oge&he#. Tha& is &o mo8e you# &o#so as one 1hole pie'e. "hen you 'an mo8e you# &o#so as one uni& you 1ill 2in% i& easy &o use you# 1ais& (no1 enla#ge% &o :e'ome &he 1hole &o#so) &o mo8e you# a#ms. To %o &his you# &o#so 1ill ha8e &o al1ays mo8e 2i#s& &o %#i8e you# a#ms. Co no& mo8e you# a#ms :y &hemsel8es. Suspen' "our hea'7top This is &he mos& impo#&an& #e4ui#emen& in &he &o#so me&ho%s. A goo% &ip 2o# &his is no& &o &il& you# hea% 2o#1a#% (&o loo! %o1n) o# :a'!1a#% 1hen you p#a'&i'e Tai3i4uan. .us& !eep you# hea% up#igh& an% imagine &he#e is a pie'e o2 s&#ing 2#om &he 'eiling gen&ly pulling &he 'en&e# o2 you# hea% up1a#%s. This is 'alle% suspen% you# hea%-&op. Tu'! in you# 'hin 'an help you suspen% you# hea%-&op. uspen% &he hea%-&op 'an help :#ing 4i (ene#gy o# li2e 2o#'e) 2#om you# 'o''y= o# you# 2ee& up &o &he &op o2 you# hea%. "e 'an say 1i&hou& an up #igh& &o#so an% an up#igh& hea% &he#e 1ill :e no 4i o# 3ing (in&e#nal s&#eng&h) 2lo1. o #emem:e# al1ays !eep you# hea% an% &o#so up#igh& %u#ing you# Tai3i p#a'&i'e. A2&e# 'ons&an&ly p#a'&i'ing 1i&h &his p#in'iple 2o# a 2e1 yea#s7 you 1ill :e a:le &o 2in% ou& 1he#e you# 'en&e# line is. Then 1hen o22 :alan'e you 'an #egain you# e4uili:#ium 4ui'!ly. A& &his s&age you 'an a%3us& you# :o%y as a si&ua&ion a#ises. ($le= you hips 3oin&s an% :en% you# !nees an% &hen li2& you# hea% &op up a#e &he &1o ma3o# #e4ui#emen&s in you# :o%y alignmen&. The 2o#me# help ma!e you# 4i sin! &o you# 2ee& an% gi8e you goo% #oo& 1hile &he la&&e# help :#ing you# 4i up 2#om you# 2ee& &o &he &op o2 you# hea%.) PlucE up "our :acE This means li2& up &he &op 8e#&e:#a o2 you# spine so &ha& you# &o#so 'an :e longe#. -lu'! up you# :a'! 'an help !eep you# :o%y up#igh&. Do#e impo#&an&ly i& helps &o ma!e you# 'o''y= an% :u&&o'!s pull in &o sen% 4i all &he 1ay up &o &he &op o2 you# hea%. 6ela< "our chest (n'e you# 4i #ea'hes &he &op o2 you# hea%7 i& 1ill 2in% i&s 1ay %o1n7 usually &h#ough &he 2#on& 'en&e# line o2 you# &o#so. /ou ha8e &o #ela= you# 'hes& an% sin! you# #i:-:ones &o p#o8i%e an op&imal 'on%i&ion 2o# 4i &o 'ome %o1n.

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?oosen an' 'rop "our shoul'ers /ou shoul% &#y &o loosen you# shoul%e# 3oin&s an% &hey shoul% 2eel as i2 &hey 1e#e going &o %#op &o &he g#oun%. Co no& li2& you# shoul%e#s up. <2 you %o7 you# ene#gy 1ill go up 1i&h &hem7 you# :o%y 1ill :e 2loa&ing in &he ai#7 an% you 'an :e un#oo&e% an% &h#o1n o22 :alan'e easily. Besi%es %#opping &he shoul%e#s is &he :es& 1ay &o ma!e &he &o#so an% &he a#ms 1o#! as a uni&. .rop "our el:ows This is &o help you %#op you# shoul%e#s. T#y %#op you# el:o1s an% see i2 you 'an 2eel you# shoul%e#s %#op as 1ell. Remem:e# 1hen you push :o&h han%s ou&7 al1ays !eep you# el:o1s lo1e# &han you# 1#is&s. ?oosen up all the #oints -eople all !no1 &ha& 1e ha8e &o #ela= 1hen 1e p#a'&i'e Tai3i4uan7 :u& many %o no& !no1 &ha& 1e ha8e &o loosen an% s&#e&'h ou# 3oin&s an% &en%ons as 1ell. "hen 1e li2& ou# hea%-&op up an% a& &he same &ime !eep ou# :u&&o'!s %o1n7 1e s&#e&'h ou# spine. "hen 1e %#op ou# shoul%e#s7 el:o1s an% 1#is&s7 1e s&#e&'h ou# a#ms. "hen 1e :en% ou# !nees an% 2le= ou# hip 3oin&s 1e s&#e&'h ou# legs. &#e&'hing ou# :o%y in &his 1ay 'an p#o8i%e goo% 4i 2lo1 an% in'#ease in&e#nal s&#eng&h. This is 1ha& &o#so me&ho%s a#e all a:ou&.

1ut the :iggest secret is to practise.

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIII

()!hen St"le Tai !hi !huan%s Secret 5eapon2 the 6otation o .an7Tian
By Tu-Ky Lam Chen Tai 'hi is &he o#iginal s&yle o2 Tai 'hi 'huan 2#om 1hi'h &he o&he# 2ou# ma3o# s&yles (/ang7 "u7 un7 an% 5ao) ha8e e8ol8e%. "i&h i&s so2& an% s&#ong in&e#mingle% mo8emen&s7 slo1 an% 2as& in&e#mi=e% spee%7 'lea# ma#&ial appli'a&ions7 an% e=plosi8e po1e# %is'ha#ge (2a 3ing)7 Chen Tai 'hi %oes no& loo! li!e a lo1 impa'& e=e#'ise 2o# &he el%e#ly7 :u&7 ins&ea%7 is #eally a :#an'h o2 &he Chinese ma#&ial a#&s. T#aining 2o# Chen Tai 'hi in8ol8es &he &1o #ou&ines (Ka&a) 1i&h &hei# ma#&ial appli'a&ions7 push-han%s7 s&#eng&h &#aining7 an% 2inally 2#ee spa##ing. A2&e#1a#%s7 people 'an lea#n &he s1o#%*s7 sa:e#*s7 an% o&he# 1eapons* #ou&ines. "hene8e# Chen s&ylis&s &#ain7 &hey use &hei# %an&ian (lo1e# a:%omen)7 an% :#ea&hing is na&u#ally in'o#po#a&e% in&o &he mo8emen&s. The 1ay &hey use &hei# %an-&ian 1as !ep& se'#e& 2o# a long &ime. Chen $a-!e7 &he 2amous +8&h gene#a&ion mas&e# o2 &he Chen 2amily7 &augh& in Bei3ing 2#om +,H8 &o +,5N :u& no& many o2 his s&u%en&s !ne1 &his :#ea&hing me&ho%. 5is son7 Chen Bhao-!ui7 1as also a #eno1ne% mas&e#. Chen Bhao-!ui &augh& a lo& mo#e s&u%en&s &han Chen $a-!e7 :u& he only :egan &o &ea'h &he #o&a&ion o2 %an-&ian &o his senio# s&u%en&s %u#ing &he +,NAs. $#om &hen on &his :#ea&hing me&ho%

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:egan &o sp#ea%. 6otation o 'an7tian The #o&a&ion o2 %an-&ian is a'&ually #e8e#se a:%ominal :#ea&hing7 plus &he &u#ning o2 &he %an-&ian7 1hi'h is ou# lo1e# a:%omen. The Taois& mon!s 'onsi%e# %an-&ian &he mos& impo#&an& a#ea in &he human :o%y an% so 1o#!ing on i& 'an main&ain goo% heal&h an% slo1 %o1n &he aging p#o'ess 1hile &he ma#&ial a#&is&s 'onsi%e# %an-&ian &o :e &he sou#'e o2 in&e#nal po1e#7 &#aining on i& 'an p#o%u'e e=plosi8e po1e#. An% &hey :o&h ha8e :een p#o8e% 'o##e'&. (u# o#%ina#y :#ea&hing only in8ol8es &he use o2 ou# lungs7 espe'ially &he uppe# lungs. "hen 1e inhale &he ai# goes in&o ou# lungs7 an% ou# 'hes& e=pan%s. <n a:%ominal :#ea&hing7 1e :#ea&he %eepe#. "hen 1e inhale7 &he ai# goes in&o ou# lungs7 :u& 1e imagine &he ai# goes %eepe# in&o ou# s&oma'h as 1ell. (This happens only in ou# imagina&ion.) As a #esul&7 ou# s&oma'h7 as 1ell as ou# 'hes&7 e=pan%s. "hen 1e e=hale7 &he 'a#:on-%io=i%e goes ou&7 an% 1e imagine &he ai# goes ou& o2 ou# a:%omen as 1ell. o ou# 'hes& an% a:%omen 'on&#a'&. This is no#mal a:%ominal :#ea&hing. <n #e8e#se a:%ominal :#ea&hing7 1e %i8i%e ou# a:%omen in&o &1o pa#&s7 using ou# na8el as a %i8i%ing line. (u# a:%omen 2#om ou# na8el up is &he uppe# a:%omen7 an% &he pa#& :elo1 is &he lo1e# a:%omen o# %an&ian. "hen 1e inhale7 1e imagine &he ai# goes in&o ou# lungs an% uppe# a:%omen7 an% a& &he same &ime &he#e is *'hi* o# ai# goes up 2#om ou# lo1e# a:%omen in&o ou# s&oma'h as 1ell. The#e2o#e7 ou# 'hes& an% uppe# a:%omen e=pan%7 an% ou# %an-&ian 'on&#a'&s 1hen 1e inhale. "hen 1e e=hale7 &he ai# goes ou& o2 ou# lungs7 so ou# 'hes& 'on&#a'&s. "e imagine &he *'hi* &ha& mo8es up in&o ou# uppe# a:%omen no1 goes :a'! %o1n &o %an-&ian. The#e2o#e ou# uppe# a:%omen 'on&#a'&s :u& ou# %an&ian e=pan%s. The #e8e#se a:%ominal :#ea&hing ha8e :een use% :y many Tai 'hi p#a'&i&ione#s o2 all s&yles &o goo% #esul&. This 1as &he a:%ominal :#ea&hing < lea#ne% an% p#a'&i'e% 2i2&een yea#s ago. Then < 1as so ene#ge&i' &ha& < 2el& < 1as &en yea#s younge#. The #o&a&ion o2 %an-&ian is sligh&ly mo#e 'ompli'a&e% &han &he #e8e#se a:%ominal :#ea&hing. Chen s&ylis&s 'ompa#e %an-&ian &o a :all (1hi'h 'on&ains &he mus'les an% all &he in&e#nal o#gans in &he lo1e# a:%omen). "hen &hey inhale &he :all 'on&#a'&s. "hen &hey e=hale7 &he :all e=pan%s. They also 'onsi%e# %an-&ian &o :e &he sou#'e o2 &he in&e#nal 2o#'e 1hi'h 'an %#i8e all &he mo8emen&s o2 &hei# a#ms an% e8en legs. >a'h &ime &hey mo8e &hei# a#ms (o# legs)7 &hei# %an-&ian has &o mo8e 2i#s&. The #ule ;<2 &he insi%e (%an-&ian) %oes no& mo8e7 &he ou&si%e shoul% no& mo8e ei&he#; is al1ays o:se#8e%. As all &he mo8emen&s in Chen Tai 'hi a#e al1ays spi#al an% 'i#'ula#7 %an-&ian has &o mo8e in &he same manne# as &he a#ms (an% some&imes &he legs) in o#%e# &o ha8e :e&&e# 'on&#ol o2 &hem. $o# e=ample7 in &he 2i#s& mo8e o2 *-oun%s &he Do#&a#*7 Chen s&ylis&s mo8e &hei# a#ms up in a le2&1a#% 'u#8e (in a 'u#8e &o &he le2& an% up) an% &hen %o1n in a #igh&1a#% 'u#8e7 &hus %#a1ing a 8e#&i'al 'i#'le (2#om le2& &o #igh&) in 2#on& o2 &he 'hes&. Thei# %an-&ian &u#ns in a 8e#&i'al 'i#'le as 1ell. <n *Do8e an% 5in%e# 1i&h >l:o1*7 &hei# %an&ian mo8es in a ho#i?on&al 'i#'le &o &he le2& an% &hen &o &he #igh& in 'on3un'&ion 1i&h &he mo8emen&s o2 &hei# a#ms. <n *"hi&e C#ane p#ea%s <&s "ings*7 &hei# %an-&ian mo8es %iagonally up 1i&h &hei# #igh& a#m. <n *Le2& -a#&i&ion o2 &he "il% 5o#se9s Dane*7 &hei# %an-&ian mo8es %iagonally up &o &he le2&. <n sho#&7 &hei# %an-&ian mo8es in ho#i?on&al7 8e#&i'al7 an% %iagonal 'i#'les in 'on3un'&ion 1i&h &he mo8emen&s.

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"hile %an-&ian 'i#'les in &his 1ay7 i& 'on&#a'&s 1hen &he p#a'&i&ione# inhales an% e=pan%s 1hen he e=hales. "hen e=haling7 %an-&ian e=pan%s &o all si%es@ &o &he 2#on& (&he lo1e# a:%omen p#o&#u%es) an% &he :a'! (&he *ming-men*7 1hi'h is a poin& on &he spine opposi&e &he na8el7 mo8es ou& &o &he :a'!); an% &o &he le2& an% &he #igh&. <& is 1o#&h men&ioning in he#e &he #o&a&ion o2 %an-&ian shoul% :e %one in a 8e#y #ela=e% manne# an% no& 1i&h 2o#'e so &ha& no ha#m 'an o''u#. <& 1ill :e easie# i2 you s&a#& 1i&h &he #e8e#se a:%ominal :#ea&hing 2i#s& an% mo8e in&o &he #o&a&ion o2 %an-&ian la&e# on. The :ene its o the rotation o 'an7tian $#om &he ma#&ial poin& o2 8ie17 %an-&ian is &he sou#'e o2 in&e#nal po1e#. "hen 1e 1an& &o &h#o1 a pun'h7 i2 1e 3us& :en% ou# a#m an% &hen s&#aigh&en i& &o %o &he 3o:7 &he po1e# o2 &he pun'h is only pa#&ially 2#om ou# a#m. <& is 2a# less po1e#2ul &han :eing e=e'u&e% 2#om %an&ian 1i&h &he &1is& o2 &he 1ais& an% 'hes& (ou# legs 1ill ha8e &o &u#n as 1ell)7 plus &he :en%ing an% &he #o&a&ing o2 &he a#m. The Chen 2amily !ne1 &his7 an% &hey use% %an-&ian &o g#ea& su''ess an% &he #o&a&ion o2 %an-&ian 1as :o#n. The #esul& 1as e=plosi8e po1e# in &hei# 2a-3ing (po1e# %is'ha#ge). The #o&a&ion o2 %an-&ian also helps &o neu&#ali?e &he in'oming 2o#'e mo#e e22i'ien&ly. The spi#al mo8emen&s gene#a&e% 2#om %an-&ian play a g#ea& pa#& in a'hie8ing &his. o %oes &he :#ea&hing. Tha& is 1hy &he Tai 'hi 'lassi's say7 ;"hen you inhale7 you shoul% :e a:le &o up#oo& you# opponen& (:y neu&#ali?ing his 2o#'e); an% 1hen you e=hale7 you shoul% :e a:le &o &h#o1 him 2a# an% a1ay.; $#om &he 8ie1 poin& o2 heal&h7 &he #o&a&ion o2 %an-&ian is &he :es& o2 &he &h#ee %i22e#en& !in%s o2 a:%ominal :#ea&hing men&ione% a:o8e as i& e=e#'ises &he in&e#nal o#gans mo#e &han &he o&he# &1o. <& gi8es a goo% li2& &o no& only &he o#gans in &he a:%omen :u& also &hose a:o8e i& su'h as &he hea#&7 &he lungs7 &he spleen7 &he li8e#7 &he s&oma'h7 &he !i%ney7 an% &he la#ge an% small in&es&ines. As a #esul&7 i& is o2 g#ea& help &o ou# 'i#'ula&o#y7 #espi#a&o#y an% e8en ne#8ous sys&ems. ($#om my o1n e=pe#ien'e7 i& is a goo% 1eapon agains& 'h#oni' 2a&igue 1hi'h ma!es you 2eel &i#e% all &he &ime.) This is &he #eason 1hy p#a'&i'ing Tai 'hi 'huan 'an #e3u8ena&e ou# ene#gy an% %elay &he aging p#o'ess. <n &he lo1e# a:%omen7 &he#e e=is& glan%s &ha& p#o%u'e ho#mones. The #o&a&ion o2 %an-&ian 'an s&imula&e &hese #ep#o%u'&i8e glan%s an% ma!e &hem 1o#! &o &hei# 2ull po&en&ial an% enhan'e se= li2e. <n China7 a& leas& &1o %o'&o#s use &his :#ea&hing me&ho% as &#ea&men& &o impo&en'e 1i&h g#ea& su''ess. The co7or'ination o :reathing with mo)ements The 'o-o#%ina&ion o2 :#ea&hing 1i&h mo8emen&s is su'h a %i22i'ul& &as! &ha& mos& p#a'&i&ione#s 1oul% li!e &o a8oi% %is'ussing. Dos& ins&#u'&o#s 1ill 3us& &ell &hei# s&u%en&s &o :#ea&he no#mally in &hei# Tai 'hi p#a'&i'e. ome ha8e sai% &ha& &he la&e mas&e# Gu Liu-=in o2 hanghai7 China7 1ho pu& in his :oo!s 1hen &o inhale an% 1hen &o e=hale7 1as 1#ong in %oing so. They say &his is no& a'hie8a:le :e'ause mo8emen&s in Tai 'hi 'huan a#e so 'ompli'a&e%. < ha8e al1ays &augh& my s&u%en&s a:%ominal :#ea&hing an% ho1 &o 'oo#%ina&e :#ea&hing 1i&h mo8emen&s. Dy #easoning is &ha& i2 < %o no& &ea'h &hem &he#e is no 1ay &hey 'an lea#n i& &hemsel8es. The 'o-o#%ina&ion o2 :#ea&hing 1i&h mo8emen&s is %i22i'ul& :u& no&

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una'hie8a:le. -#a'&i&ione#s in &he pas& ha8e le2& us 1i&h some gui%elines. "e inhale 1hen 1e mo8e ou# han%s up7 an% e=hale 1hen 1e mo8e &hem %o1n; 1e e=hale 1hen 1e mo8e ou# han%s a1ay 2#om ou# :o%y (opening mo8emen&s). "e inhale 1hen 1e :#ing &hem 'lose# &o ou# :o%y. "e e=hale 1hen 1e a&&a'!7 an% inhale 1hen 1e neu&#ali?e an a&&a'!. These a#e supplemen&e% :y some o&he# #ules. $o# e=ample7 1hen &he#e a#e &1o o# &h#ee opening o# a&&a'!ing mo8emen&s in a #o17 1e may inhale a& &he :eginning o2 ea'h mo8e an% e=hale nea# &he en%. "hen &he#e a#e &1o o# mo#e 'losing o# neu&#ali?ing mo8emen&s7 1e may inhale in one an% e=hale in &he o&he# (&his #ule may :e applie% in &he &1o o# &h#ee a&&a'!ing mo8emen&s as 1ell). The#e shoul% also :e some :#ie27 no#mal :#ea&hing in :e&1een ou# inhaling an% e=haling &o #egula&e ou# :#ea&hing so &ha& is 'an :e smoo&h an% na&u#al. !onclusion "hen Tai 'hi 'huan 1as in8en&e% some &h#ee hun%#e% an% 2i2&y yea#s ago7 :#ea&hing an% &he #o&a&ion o2 %an-&ian 1e#e in'o#po#a&e% in&o &he Tai 'hi 2o#m &o ma!e i& a uni4ue !in% o2 ma#&ial a#& 1hi'h is :o&h p#a'&i'al (use2ul 2o# sel2-%e2ense an% goo% 2o# one9s heal&h) an% a#&is&i' (loo!ing g#a'e2ul an% :eau&i2ul). The#e2o#e7 1e 'an say &hey a#e insepa#a:le 'omponen&s o2 Tai 'hi 'huan. Dy e=pe#ien'e &ells me &ha& p#a'&i'ing Tai 'hi 'huan 1i&h &he #o&a&ion o2 %an-&ian 'an mo#e &ha& %ou:le &he :ene2i&s o2 %oing Tai 'hi 'huan 1i&h no#mal :#ea&hing 1he&he# i& is 2o# heal&h o# 2o# ma#&ial pu#poses. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIII

8) 5hoe)er !an Follow9 5ins the 1attle

By Tu-Ky Lam "hen &ea'hing push-han%s7 &he la&e g#an% mas&e# Chen Bhao-!ui o2&en sai%7 *"hoe8e# 'an 2ollo1 1ins &he :a&&le.* This is easie# sai% &han %one. <n push-han%s 'on&es&s7 1e ha8e seen so many pa#&i'ipan&s use 2o#'e 2#om &hei# a#ms &o %e2le'& a push7 an% so many o&he#s a#e pushe% o22 &hei# :alan'e :e'ause o2 'ollapse% 2o#m. The 2o#me# 'ommi&s &he o22en'e o2 #esis&an'e (%ing 3ing); an% &he la&&e# #unning a1ay (%iu 3ing) o# 1i&hou& *peng* ene#gy. <n o&he# 1o#%s7 &hey %o no& 2ollo1. How not to resist 5o1 'an 1e 2ollo1 ou# opponen&sJ The :asi' #e4ui#emen& is &ha& 1e shoul% no& #esis& o# #un a1ay 2#om ou# opponen&. (n &he o&he# han%7 1e shoul% &#y &o %e&e'& an% e=ploi& &he 1ea!ness o2 ou# opponen&s 1hen &hey #esis& o# #un a1ay. "hen an opponen& applies a push &e'hni4ue7 1e shoul% no& :#ush a1ay his push 1i&h ou# a#ms. This 'ons&i&u&es #esis&an'e :e'ause 1e ha8e &o use 2o#'e &o %o &he 3o:. <ns&ea% 1e shoul% :e #ela=e% an% !eep ou# min% on ou# a#ms7 1hi'h 'an help us sense his ene#gy an% p#o%u'e &he *peng* ene#gy &o s&op him 2#om ge&&ing a& us &oo 4ui'!ly. Do8e ou# 1ais& (in'lu%ing &he hips an% 'hes&) :e2o#e 1e mo8e ou# a#ms. (u#

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1ais& shoul% &u#n an% mo8e :a'! a& &he same &ime. By %oing &his7 1e 'an #e%i#e'& ou# opponen&9s ene#gy &o go pas& us. Do8ing :a'! 'an !eep us a& a %is&an'e 2#om ou# opponen& an% #e%u'e #esis&an'e; 1hile &u#ning 'an pa#&ly #e%i#e'& ou# opponen&9s push an% pa#&ly mo8e ou# :o%y ou& o2 his 1ay an% !eep us sa2e. "e %#op ou# el:o1s an% :en% ou# a#ms only 1hen ou# opponen& pushes - le& his 2o#'e ma!e ou# a#ms :en% o# mo8e :a'!. Al1ays #o&a&e ou# a#ms7 1hi'h shoul% :e e=e'u&e% :y ou# 1ais& an% legs - shun 'han an% ni 'han. <2 1e 'an a%3us& ou# :o%y li!e 3us& men&ione%7 1e a#e no& #esis&ing. <& is 1o#&h men&ioning in he#e &ha& mo8ing :a'! 1i&hou& &u#ning is a #e'ipe 2o# %isas&e# - you 'an :e &h#o1n ou& o2 :alan'e s&#aigh& a1ay7 :e'ause in &his 'ase you mo8e :a'! in a s&#aigh& line an% 'anno& #e%i#e'& you# opponen&9s ene#gy7 an% you# :o%y is in his 1ay. /ou# opponen& 1ill 3us& 2ollo1 an% push 2o#1a#%7 an% you 1ill ha8e no 1ay o2 s&opping him. How not to run awa" Running a1ay happens 1hen you# oponen& pushes an% you mo8e you# a#ms :a'! &oo soon an% &oo 4ui'!ly. <& %oes no& gi8e you p#o&e'&ion 2#om you# opponen&9s push :e'ause &he#e is no *peng* ene#gy in you# a#m. /ou# opponen& 'an spee% up his push7 an% you 1ill :e sen& o22 :alan'e. The#e is a :ig %i22e#en'e :e&1een *mo8e you# a#ms :a'! :y you#sel2* an% *you# opponen& pushes &hem :a'!*. "hen you mo8e you# a#ms :a'! :y you#sel27 you# ene#gy mo8es :a'! as 1ell. As a #esul&7 &he#e is no& enough *peng* ene#gy. (n &he o&he# han%7 1hen you# opponen& pushes7 you# han%s (o# a#ms) s&i'! 'losely &o his an% no& mo8e :a'! 2i#s& (#emem:e# &o #ela= an% no& use 2o#'e &o a8oi% #esis&an'e)7 :u& a%3us& you# 1ais& an% hips 2i#s&. Then you# a#ms 1ill ha8e enough *peng* enge#y &o 1a#% o22 his push. As his 2o#'e in'#eases7 you %#op you# shoul%e#s an% el:o1s &o #e%u'e &he #esis&an'e. By no17 you# :o%y al#ea%y mo8es ou& o2 his 1ay. The #o&a&ion in you# a#ms - shun 'han an% ni 'han - 1ill sen% his push &o one si%e. How to 'etect resistance an' running awa" <& is easie# &o sense &he #esis&an'e 2#om you# opponen& &han his #unning a1ay as you 'an 2eel &he p#esen'e o2 his 2o#'e 1hen he #esis&s. ensing his #unning a1ay #e4ui#es mo#e s!ill an% :e&&e# sensi&i8i&y7 :u& &he #e1a#% is g#ea& as you 'an e=ploi& his 1ea!ness an% 2inish o22 &he 'on&es& &o you# a%8an&age. Rela=a&ion7 o# e8en :e&&e# *song* (Go&e@ $o# mo#e %e&ails7 see my o&he# a#&i'le7 *The <mpo#&an'e o2 A'hie8ing Psong9 *)7 is &he !ey &o %e&e'&ing &he 1ea!nesses an% s&#eng&h o2 you# opponen&. 5e#e a#e e=amples 2#om push-han%s si&ua&ions &o illus&#a&e ho1 you 'an %e&e'& you# opponen&9s #esis&an'e an% #unning a1ay. uppose you a#e %oing a 'ommon * i ?hen pui shou* (2ou# pa#&s pushhan%s pa&&e#n) 1i&h a 2#ien% o# 'ompe&i&o#. Bo&h o2 you s&ep you# #igh& 2oo& 2o#1a#% an% s&i'! you# a#ms (you# #igh& 1#is& s&i'!s &o his #igh& 1#is& an% you# le2& palm is pla'e% on his #igh& el:o17 an% his le2& palm #es&s on you# #igh& el:o1) &oge&he# &o 2o#m a 1a#%-o22 pos&u#e. Then he mo8es his a#ms 2o#1a#% &o %o a *peng* o# 1a#%-o22 &e'hni4ue7 &#ying &o 2o#'e you o22 you# :alan'e. To 'oun&e#-a'&7 you 1ill nee% &o &u#n you# 1ais& an% hips7 an% mo8e (o# si&) :a'!; &hen you# a#ms 1ill &u#n &o %o a #oll-:a'! &o sen% him &o you# #igh& an% #ea#.

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<2 you# opponen& is goo%7 he 1ill loosen his hips an% 'on&inue &o mo8e 2o#1a#% &o1a#% you un&il his #igh& a#m is 'lose &o you# 'hes&7 an% he is nea# &he line o2 losing his :alan'e. Then he 1ill pla'e his le2& palm on &he insi%e o2 his #igh& el:o1 (o# 1#is&) an% &u#n #igh& so &ha& he 1ill no& go 1he#e you# ha8e 1an&e% him &o go. A& &his &ime7 he 'on&inues &o a&&a'! you 1i&h a p#ess &e'hni4ue. 5is #igh& 2o#e-a#m an% his le2& palm 3oin 2o#'es an% p#ess &o1a#% you# 'hes&. Go1 i& is you# &u#n &o loosen you# hips an% &u#n le2& &o neu&#ali?e (his p#ess). <n &his 'ase7 you# opponen& ma!es no mis&a!es - no #esis&an'e no# #unning a1ay. Bu& i2 you# opponen& is no& goo% enough7 he 'anno& loosen his hips an% 2ollo1 (&o 'on&inue &o mo8e 2o#1a#%). 5e 1ill pu& his le2& palm 4ui'!ly on &he insi%e o2 his #igh& el:o1 (o# 1#is&) an% &u#n #igh& &o %o a p#ess. "hen you 2eel &ha& his p#ess %oes no& ha8e &he in&e#nal 2o#'e &ha& 'on&inues &o mo8e &o1a#%7 his ene#gy is #unning a1ay (:e'ause he is no& %oing his 1a#%-o22 &o i&s 2ull posi&ion7 1hi'h ma!es his p#ess ine22e'&i8e7 an% his ene#gy mo8es :a'! &oo soon). /ou 'an ma!e use o2 &his momen& an% push him o22 his :alan'e. <2 you# opponen& 2ollo1s you# #oll-:a'! an% mo8e in 'lose# &o you# an% %o a p#ess7 you shoul% loosen you# hips an% &u#n le2& &o neu&#ali?e :e2o#e you 'an %o a push &o 'oun&e#-a&&a'!. <2 you apply a push 1i&hou& neu&#ali?ing a p#ess 2i#s&7 &hen you use 2o#'e agains& 2o#'e7 1hi'h is #esis&an'e. A& &his momen&7 you# opponen& is in a goo% :o%y posi&ion (shun 3ing)7 an% you a#e no& (:ei 3ing). <& is you 1ho 1ill :e &h#o1n ou& o2 :alan'e. <2 you %o an easie# an% mo#e 'ommon *shuang shou ping yuan &ui shou* (%ou:le-han%s ho#i?on&al 'i#'le pa&&e#n)7 1he#e you an% you# pa#&ne# 3us& &u#n ho#i?on&al 'i#'les 1i&h you# a#ms7 &hen &he p#ess &e'hni4ue is no& use%. "hen you push 2i#s&7 he 1ill 1a#% o22 an% &hen #oll :a'!. Then i& is his &u#n &o push. >a'h o2 you# is suppose% &o %o ea'h mo8e &o i&s 2ull posi&ion (%ao 1ei). "hen he pushes he has &o aim a& an% push %eep in &o1a#% you# 'en&e#. To 'oun&e#-a'&7 you 1ill 1a#% o22 (le& him :en% o# mo8e :a'! you# a#m) 2i#s& an% %o a #oll :a'!. An% :o&h o2 you 1ill go on an% on li!e his7 &u#ning ho#i?on&al 'i#'les. /ou 1ill o2&en 2in% many push-han%s pa#&i'ipan&s %o no& %o &he push &e'hni4ue &o i&s 2ull posi&ion. They push hal2 1ay an% &hen %o a #oll:a'!7 &hin!ing &hey a#e sa2e. Bu&7 in 2a'&7 &hey a#e #unning a1ay. <n o&he# o''asion7 1hen you push &hem7 &hey o8e#%o &he 1a#%-o22 an% use &oo mu'h 2o#'e on &hei# a#ms7 1hi'h 'ons&i&u&es #esis&an'e. <n sho#&7 %o &he 2ou# &e'hni4ues - 1a#%-o227 #oll-:a'!7 p#ess an% push - &o &hei# 2ull posi&ion7 an% %o no& 'hangee hal2 1ay &o ano&he# &e'hni4ue is a goo% 1ay o2 a8oi%ing #esis&an'e an% #unning a1ay. <2 you# opponen& %oes no& 2ollo1ing &his #ule7 e=ploi& &hei# mis&a!e. How to un:alance "our opponent <n &he a#&i'le en&i&le% * hui Gen 5e7 hui nen /ing* in his :oo! Chen hi Tai3i4uan Li Chan "ei7 g#an% mas&e# Da 5ong sugges&e% a goo% 1ay &o 2ollo1 an% upse& &he :alan'e o2 you# opponen& :y ma!ing his *yang* mo#e *yang*7 an% his *yin* mo#e *yin*. Tha& is &o say ma!ing his yin an% yang ou& o2 :alan'e. $o# e=ample7 1hen you# opponen& pushes (his yang)7 you mo8es you# 1ais& an% hips ou& o2 his 1ay7 an% :#ing him in 2u#&he# (su'h as :y

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%oing some&hing li!e a #oll-:a'!). This 1ill ma!e his yang mo#e yang7 an% so he 1ill 2in% i& ha#% &o !eep his :alan'e an% 1an&s &o mo8e :a'!. "hen he mo8es :a'!7 you shoul% no& p#e8en& him 2#om %oing so7 :u& gi8e him a push &o ma!e him mo8e :a'! e8en 4ui'!e#. This 1ill ma!e his yin mo#e yin. Go1 he 1ill 2in% i& ha#% &o !eep his :alan'e again. <n ei&he# o2 &hese 'ases7 he is un%e# you# 'on&#ol7 an% is also a& you# me#'y. Also a''o#%ing &o Das&e# Da 5ong7 you 'an &#i'! you# opponen& in&o ma!ing mis&a!es :y %oing opposi&e &hings. $o# e=ample7 i2 you 1an& &o push you# opponen&7 gi8e his a pull 2i#s&. <2 you pull his a#ms %o1n &o1a#% you#sel27 he 1ill 'e#&ainly &#y &o li2& &hem up an% mo8e :a'! #un a1ay. Then you 3us& 2ollo1 an% push him ou& o2 :alan'e. This is e=a'&ly 1ha& &he Tai3i 'lassi's say7 *<2 you 1an& &o mo8e 2o#1a#%7 mo8e :a'!1a#% 2i#s&7 an% 8i'e 8e#sa; i2 you 1an& &o mo8e up7 mo8e %o1n 2i#s&7 an% 8i'e 8e#sa...* Tr" not to mo)e irst9 :ut ollow <n my push-han%s p#a'&i'e7 < %o no& usually ma!e &he 2i#s& mo8e. < 3us& s&i'! my han%s 'losely &o my pa#&ne# o# s&u%en&s7 an% 1ai& 2o# &hem &o mo8e 2i#s&. (ne %ay 1hen one o2 my s&u%en&s 1ho ha% %one pushhan%s 1i&h me 2o# &h#ee yea#s7 pushe% 2o#1a#%7 < 2ollo1e% an% sen& him &o my #igh& an% #ea#. "hen he %i% a #oll-:a'!7 < &h#e1 him o22 his :alan'e. 5e 1as :ig an% s&#ong7 an% 1as p#ou% o2 his push-han%s s!ill so he 1as 2#us&#a&e%. < sai% &o him7 *<2 you mo8e 2i#s& you 1ill lose &he 'on&es&. /ou ha8e &o #ela= an% &#y &o 2eel an% mo8e you# opponen&.* Ano&he# s&u%en& 1as pu??le% :y my s&a&emen&. "hen i& 1as his &u#n &o %o push-han%s 1i&h me7 he sai% i2 :o&h o2 us %i% no& mo8e &hen ho1 1e 'oul% %o push-han%s. Be2o#e he 2inishe% &al!ing7 he 1as &h#o1n o22 &o &he g#oun%. < 4uie&ly applie% &he *peng* ene#gy an% 2oun% him no& 'on'en&#a&ing an% so his ene#gy is mo8ing :a'! - he 1as #unning a1ay an% < 3us& 2ollo1e%. <n a push-han%s 'on&es& o# p#a'&i'e7 i2 you# opponen& %oes no& mo8e 2i#s&7 you han%s shoul% s&i'! 'losely &o his an% apply some *peng* ene#gy7 1hi'h 'an ma!e him mo8e 2i#s&. Then 2ollo1 his mo8e an% ma!e goo% use o2 i&. Three parts shoul' ollow one another Be2o#e you 'an 2ollo1 you# opponen&7 &he &h#ee pa#& o2 you# :o%y a#ms7 &o#so an% legs - shoul% :e a:le &o 2ollo1 one ano&he# 2i#s&. <n o&he# 1o#%s7 you# &o#so7 you# a#ms an% you# legs shoul% :e a:le &o 1o#! as a uni&. This 'an only :e %one &h#ough p#a'&i'ing &he Tai3i 2o#m. Kn2o#&una&ely7 2e1 people !no1 &ha& &he Tai3i 2o#m is &he 2oun%a&ion o2 push-han%s. ome e8en %o no& :o&he# 1i&h p#a'&i'ing &he Tai3i #ou&ine7 :u& 3us& 1an& &o %o push-han%s. "hen in&e#8ie1e% :y a "u-lin maga?ine 3ou#nalis& /an 5an-=iu7 /ang Bhen-3i7 &he mo%e#n %ay /ang s&yle 2oun%e# /ang Chen-2u9s se'on% son7 sai%7 ;/ou# *!ung-2u* (meaning s!ill7 in&e#nal po1e#7 e&'.) 'anno& in'#ease :y only %oing push-han%s. /ou 'an o:&ain you# !ung-2u :y p#a'&i'ing &he Tai3i 2o#m7 no& :y push-han%s... -ush-han%s gi8es you goo% &#aining on you# sensi&i8i&y (so &ha& you 'an 2eel you# opponen&9s ene#gy o# in&e#nal 2o#'e)7 you# agili&y -- &he a:ili&y &o mo8e 2as&7 an% a 'han'e &o %is'ha#ge you# po1e#.;

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!onclusion <2 you 2in% i& ha#% &o 2ollo1 you# opponen&Ps mo8e7 s&a#& &#aining ha#% on &he Tai3i 2o#m. A2&e# &1o o# &h#ee &housan%s9 hou#s o2 p#a'&i'e7 you 1ill 2in% &ha& you# 3oin&s a#e loosene%7 an% in&e#nal po1e# in'#eases7 an% i& is no& &ha& ha#% &o 2ollo1 you# opponen&. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIII

4) The Essence o
By Tu-Ky Lam

0in an' 0ang in Tai#i$uan

Dany goo% ma#&ial a#&s sys&ems ha8e a philosophy &o gui%e an% suppo#& &hei# %is'ipline. Tai3i4uan7 li!e o&he# in&e#nal s&yles su'h as )ingyi 4uan7 Ba-gua ?hang an% /i-4uan7 a#e no e='ep&ions. The main gui%ing philosophy o2 Tai3i4uan is &he &heo#y o2 /in an% /ang7 1hi'h has i&s o#igin in /i-3ing (The Boo! o2 Changes)7 an% sa&u#a&es &he Tai3i 2o#m as 1ell as i&s 'om:a& &e'hni4ues. 5hat are 0in an' 0angF "hile o:se#8ing &he uni8e#se a& 1o#!7 &he an'ien& Chinese %is'o8e#e% one in&e#es&ing phenomenon@ many &hings go in pai#s7 1hi'h a#e opposing &o an% ye& uni&e% 1i&h ea'h o&he# &o 2o#m one in&eg#al uni&. These pai#s ha8e 'on&#as&ing 'ha#a'&e#is&i's@ one signi2ying &he male an% a'&i8e aspe'&s su'h as s&#ong7 2as&7 an% agg#essi8e7 (1hi'h a#e 'alle% /ang) 1hile &he o&he# #ep#esen&ing &he 2emale an% passi8e aspe'&s su'h as gen&le7 slo1 an% #ela=e% (1hi'h a#e 'alle% /in). u'h 'on'ep&s as &op an% :o&&om7 le2& an% #igh&7 2o#1a#% an% :a'!1a#%7 opening an% 'losing also 2all in&o &he spe'&#um o2 /in an% /ang. <& is easy &o &ell /in 2#om /ang7 :u& i& is 8e#y %i22i'ul& &o ma!e &hem :alan'e%7 1hi'h is ou# ma3o# 'hallenge in Tai3i4uan. The #ela&ionship :e&1een /in an% /ang 'an :e summe% up :y &his saying7 */ang has i&s o#igin in /in7 an% /in has i&s #oo& in /ang (meaning /in an% /ang ha8e &hei# #oo&s in ea'h o&he#.) /in an% /ang a#e one an% shoul% :e :alan'e%.* This i%ea is epi&omi?e% :y &he Tai3i sym:ol7 1he#e &he 'i#'le #ep#esen&s a 'omple&e uni& 1hile &he &1o 2ish one :la'! an% one 1hi&e #ep#esen& /in an% /ang. <n &he 2ish &he#e a#e one :la'! %o& an% one 1hi&e %o& 1hi'h sym:oli?e&ha& in /in &he#e mus& :e /ang an% 8i'e 8e#sa. 1alancing the su:stantial an' the insu:stantial Tal!ing o2 /in an% /ang7 many people 1ill &en% &o #ela&e &hem &o su:s&an&ial an% insu:s&an&ial. <n%ee%7 /ang Cheng-2u sai%7 *The 2i#s& &hing o2 all in Tai3i4uan is &o %i22e#en&ia&e su:s&an&ial an% insu:s&an&ial.* 5o1 'an 1e %o &hisJ <& is mo#e 'ompli'a&e% &han 3us& say *i2 &he 1eigh& o2 &he 1hole :o%y is #es&ing on &he #igh& leg7 &hen &he #igh& leg is su:s&an&ial an% &he le2& leg is insu:s&an&ial7 an% 8i'e 8e#sa.* "e shoul% &#ea& &he 2ollo1ing saying se#iously 1hi'h says7 *-eople 1ho lea#n Tai3i4uan mus& :egin 1i&h *1u3i*7 &hen &hey mus& pay g#ea& a&&en&ion &o /in7 /ang7 opening an% 'losing.* (Lian 4uan =u 'ong 1u 3i 'i7 /in /ang !ai he #en ?hen 4iu.) *"u3i* in &his 'ase #e2e#s &o s&an%ing pos&u#es7 espe'ially &he "u3i pos&u#e 1he#e 1e s&an% 1i&h ou# 1eigh& e8enly %is&#i:u&e% :e&1een &1o legs. This is :e'ause s&an%ing pos&u#es 'an help us %e8elop goo% :o%y alignmen& an% in&e#nal s&#eng&h - &he 2oun%a&ion o2 &he Tai3i 2o#m. !ipping &his

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:asi' &#aining is li!e :uil%ing a house 1i&hou& a 2oun%a&ion. $#om %oing s&an%ing pos&u#es you 1ill :e a:le &o 2eel &ha& you# :o%y 1ill s&#aigh&en an% :es& o2 all 'onne'&e% as one pie'e. "hen you 2eel &ha& you# legs a#e 2i#m an% you ha8e a goo% #oo& &hen you :egin &o !no1 you# su:s&an&ial an% insu:s&an&ial. <n a :o1 s&an'e you# 2#on& leg7 1hi'h is 2i#me# (EA o# NAF)7 an% &h#ough 1hi'h you a#e mo#e 'onne'&e% &o &he g#oun%7 is 'onsi%e#e% &o :e su:s&an&ial 1hile you# :a'! leg7 1hi'h is no& so 2i#m (3A o# 4AF)7 insu:s&an&ial. <2 you 'an li2& up &he &op o2 you# hea% &hen &he 2i#mness shoul% :e a:le &o #ea'h you# a#ms &h#ough you# &o#so. The a#m &ha& has mo#e ene#gy7 an% is usually use% &o a&&a'! o# neu&#ali?e is su:s&an&ial 1hile &he o&he# 1hi'h suppo#&s &he main a#m is insu:s&an&ial. The#e is also su:s&an&ial an% insu:s&an&ial in you# &o#so. "hen you# #igh& leg is su:s&an&ial7 &he #igh& si%e o2 you# 1ais& (i2 you a#e goo% enough &o ma!e you# 1ais& an% 'hes& 1o#! as one pie'e &hen &he #igh& si%e o2 you# &o#so) is also su:s&an&ial. This also applies &o &he le2& leg an% &he le2& si%e o2 you# 1ais&. "e use ou# 1ais& (o# e8en :e&&e# &o#so) an% legs &o %#i8e ou# a#ms7 1hi'h 'an :e su:s&an&ial o# insu:s&an&ial as &he si&ua&ion #e4ui#es7 no& ne'essa#ily &he same as &he &o#so an% &he legs. <& is impo#&an& &ha& &he 2i#mness in ou# :o%y :e p#esen& %u#ing ou# p#a'&i'e (-lease no&e you s&ill ha8e &o :e 8e#y #ela=e%. This 2i#mness is :y no means ha#% o# s&i22.) as i& is &he :es& 1ay o2 !no1ing you# su:s&an&ial an% insu:s&an&ial. "hen &he 2i#mness %isappea#s7 an% you %o no& 2eel you a#e g#oun%e%7 &hen you 'anno& %is&inguish &hem. /ou 'an use you# :o%y alignmen& &o 'o##e'& &his %e2e'&. ($o# mo#e %e&ails see my a#&i'le en&i&le% The >ssen'e o2 Chen &yleQRs To#so De&ho%s in &he Ce'em:e# +,,, issue o2 Tai Chi.) Kno1ing you# su:s&an&ial an% insu:s&an&ial is impo#&an&. To :e a:le &o ha8e &he insu:s&an&ial in &he su:s&an&ial7 an% 8i'e 8e#sa (1hi'h means su:s&an&ial an% insu:s&an&ial happens a& &he same &ime an% &he same pla'e.) is e8en :e&&e# :e'ause &he &1o ha8e &o in&e#'hange easily. <n o#%e# &o a'hie8e &his7 2i#s& 1e al1ays !eep ou# '#o&'h #oun%. <n &he s&an%ing pos&u#e 1he#e 1e s&an% in a #e8e#se :o1 s&an'e7 i2 1e use ou# #ea# hip &o mo8e ou# 2#on& !nee sligh&ly 2o#1a#% (8e#y li&&le mo8emen&)7 1e 'an 2eel ou# '#o&'h is #oun% (an% some&imes ou# #e'&um 'an 'on&#a'& &o sen% 4i up &o ou# hea%-&op)7 an% ou# legs a#e lin!e% &oge&he# &o :e'ome one. Then 1e 'an 'hange ou# s&an'e 8e#y easily - 1e 'an s&ep 2o#1a#% an% ye& 'an #e&#ea& any &ime 1e nee%. (<n &he *>m:#a'e &he T#ee* pos&u#e7 1e 3us& nee% &o 2le= ou# hip 3oin&s an% :en% ou# !nees &o 'onne'& &o &he g#oun% an% &hen !eep ou# '#o&'h #oun% so &ha& 1e 'an 'hange 2#om 1u3i &o Tai3i.) <2 1e e=&en% ou# el:o1s (&his %oes no& mean li2& ou# el:o1s up) &o :o&h si%es &o :alan'e ou# le2& an% #igh&7 ou# a#ms 'an :e 'onne'&e%7 an% 1e 'an 2eel ou# &1o a#ms a#e uni&e% in&o one.This is use2ul in spa##ing o# push-han%s as1e 'an mo8e one han% ou& &o s&#i!e (o# push) a& ou# opponen& an% &he o&he# han% helps &o p#opel &he 2#on& han%. Con8e#sely7 &he 2#on& han% 'an mo8e :a'! 4ui'!ly an% sen% &he #ea# han% ou& &o a&&a'!. A goo% e=ample is 1hen 1e a#e in a 'om:a& si&ua&ion 1he#e 1e s&an% in a 2igh&ing s&an'e (li!e &he #e8e#se :o1 s&an'e :u& s&an% a lo& highe# 2o# :e&&e# mo:ili&y) 1i&h &he #igh& 2is& in 2#on& an% le2& 2is& :ehin%7 an% 1e &h#o1 a #igh& han% pun'h &o ou# opponen&. <2 1e %o so :y &u#ning ou# 1ais& (&u#n le2&) an% mo8ing ou# le2& 2is& :a'! &o p#opel ou# #igh& 2is&7 ou# pun'h 1ill :e mo#e e=plosi8e.<n )ing-yi 4uan &hey 'all &his as *The 2#on& han% hi&s &he opponen& :u& &he #ea# han% sen%s ou& &he 2o#'e.* Then 1e 'an 4ui'!ly &u#n #igh& an%mo8e :a'! ou# #igh& han% &o &h#o1 a le2& han% pun'h. (u#

39

&1o han%s 'an mo8e in an% ou& 'on&inuously as 1e li!e in &he manne#. "e 'an apply &he same &e'hni4ues 1hen 1e %o push-han%s. The in&e#'hange o2 su:s&an&ial an% insu:s&an&ial li!e &his 'an 'on2use ou# opponen& an% gi8e us &he uppe# han%. The in&e#'hange :e&1een su:s&an&ial an% insu:s&an&ial is e=e'u&e% 2#om &he 1ais&. "e &u#n &o shi2& 1eigh&7 'hanging &he su:s&an&ial an% insu:s&an&ial an% in &his 1ay pe#2o#m all ou# mo8emen&s. "e %o no& mo8e 2o#1a#% o# :a'!1a#% &o %o a mo8e7 :u& 3us& &u#n ou# 1ais&. >8en /ang Cheng-2u in his Ten <mpo#&an& -oin&s says7 * u:s&an&ial an% insu:s&an&ial 'hange7 an% &his is :ase% on &he &u#ning o2 &he 1ais&.* Kn2o#&una&ely no& many p#a'&i&ione#s &a!e hee% o2 &his. (They usually mo8e 2o#1a#% &o push an% mo8e :a'!1a#% &o %o a #oll-:a'!7 e&'. ins&ea% o2 &u#ning &hei# 1ais& &o %o i&.) 1alancing the si< 'irections Do8emen&s in Tai3i4uan a#e nume#ous an% go in all %i#e'&ions SC &op7 :o&&om7 le2&7 #igh&7 2#on& an% :a'!. They all nee% &o :e :alan'e% in ou# &#aining. The #ule o2 :alan'ing &hese says7 * "hen one pa#& o2 &he :o%y goes up &he o&he# pa#& mus& 'omes %o1n7 an% &he same p#in'iple applies &o le2& an% #igh& an% also 2#on& an% :a'!.* <& is %i22i'ul& &o lea#n &o :alan'e &he si= %i#e'&ions all a& on'e. <& is :e&&e# 1e s&a#& &o :alan'e &he &op an% &he :o&&om 2i#s& as &hese a#e &he mos& impo#&an& %i#e'&ions. (n'e 1e ha8e go& &his #igh& 1e 'an s&a#& &o &a'!le &he #es&. $#om my e=pe#ien'e < 2in% &he easies& 1ay &o s&a#& is &o %o s&an%ing pos&u#es (?han-?huang)7 espe'ially &he one 1he#e 1e s&an% up#igh& 1i&h ou# 2ee& pa#allel &o ea'h o&he# a& shoul%e#sQR 1i%&h7 an% ou# a#ms #aise% &o &he 2#on& o2 ou# 'hes& li!e em:#a'ing a &#ee. "e :alan'e &he &op an% &he :o&&om :y li2&ing up &he &op o2 ou# hea% an% :y 2le=ing ou# hip 3oin&s ('anno& %o &his 1i&hou& :en%ing ou# !nees) &o !eep ou# :u&&o'!s s&ay %o1n. "hen you 2eel you# legs a#e 2i#m7 you ha8e almos& go& &he :o&&om pa#& #igh&. Then #emem:e# &o al1ays suspen% you# hea%-&op. (<2 &he 3oin&s in you# :o%y7 espe'ially you# spine7 ha8e :een loosene% :e'ause o2 &#aining7 you 'an 2eel you# 4i mo8e 2#om you# 2ee& up along you# spine &o &he &op o2 you# hea%.) (nly 1hen &he &op an% :o&&om go in opposi&e %i#e'&ions 'an ou# &op an% :o&&om :e :alan'e%. Balan'ing &he o&he# %i#e'&ions is easie#. $i#s& !eep you# han%s a& shoul%e#sQR heigh&7 an% &hen mo8e you# le2& el:o1 &o you# le2& an% #igh& el:o1 &o you# #igh&. (The 'i#'le 2o#me% :y you# a#ms is an o:long shape 1i&h &he %is&an'e :e&1een le2& an% #igh& 2o#ming &he longe# si%es.) This is &o :alan'e you# le2& an% #igh&. $inally7 i2 you 'an ma!e you# shoul%e#s s&ay 1he#e &hey a#e an% ma!e you#sel2 2eel as i2 &hey s&ay :a'! an% you# han%s an% el:o1s s&ay 2o#1a#%s7 &hen you 'an :alan'e you# 2#on& an% you# :a'!. This is &he :alan'e o2 /in an% /ang in ou# a#ms. "hen 1e s&an% in a :o1 s&an'e o# #e8e#se :o1 s&an'e7 2o# e=ample7 in *$i#s& 'losing* o# * &amp Bo&h $ee&*7 (see pho&os) 1he#e 1e a#e in a #e8e#se :o1 s&an'e&he hip o2 ou# #ea# leg has &o s&ay :a'! 1hile ou# 2#on& !nee s&ays 2o#1a#%s (8e#y li&&le mo8emen&). This is &he :alan'e o2 :a'! an% 2#on&. The :alan'e o2 o&he# 2ou# %i#e'&ions 2o# &his pos&u#e is &he same as in &he pos&u#e *>m:#a'ing &he &#ee* %es'#i:e% a:o8e. (Go&e i2 1e ma!e &he s&an'e high7 1e 'an s&an% a lo& longe#.) &an%ing 1i&h all si= %i#e'&ions 1ell-:alan'e% 1ill help you p#o%u'e an ene#gy 2iel% a#oun% you# a#ms an% &he 1hole :o%y. /ou# 4i (:ioene#gy) 1ill 2lo1 s&#ongly. "i&h 'ons&an& p#a'&i'e i& 1ill :e'ome a ha:i&7 &hen ea'h &ime you mo8e7 you 1ill :e a:le &o :alan'e you# mo8emen&s in %i22e#en& %i#e'&ions SC &op7 :o&&om; le2&7 #igh&; 2#on&7

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:a'! -au&oma&i'ally 1i&hou& e8en &hin!ing o2 %oing i&. @pening an' closing All &he mo8emen&s in Tai3i4uan 'an :e g#oupe% in&o &1o 'a&ego#ies@ opening an% 'losing. (pening happens 1hen &1o pa#&s o2 ou# :o%y mo8e a1ay 2#om ea'h o&he# 1hile 'losing means &he &1o 'ome 'lose &oge&he# an% &hei# in&e#nal s&#eng&h a#e lin!e% &oge&he#. $o# e=ample7 1hen 1e push7 ou# han%s mo8e a1ay 2#om ou# :o%y. This is opening. "hen 1e %o a #oll-:a'!7 ou# han%s mo8e 'lose# &o ou# :o%y. This is 'losing. This !in% o2 opening an% 'losing is e=&e#nal7 an% shoul% :e e=e'u&e% 2#om ou# 'hes& an% 1ais&. The in&e#nal opening an% 'losing a#e insi%e ou# :o%y in ou# ene#gy pa&h7 :ones7 mus'les an% in&e#nal o#gans7 espe'ially %an-&ian (1hi'h is in ou# lo1e# a:%omen). <n &he opening7 ou# 4i mo8es 2#om %an-&ian ou& &o ou# limps 1hile in &he 'losing 4i mo8es :a'! 2#om ou# limps &o %an-&ian. A& &he ea#ly s&age o2 ou# p#a'&i'e 1e no#mally use &he e=&e#nal mo8emen&s &o help &he in&e#nal ones. A& a la&e# s&age &he in&e#nal 'an %#i8e &he e=&e#nal. A& all &imes &he &1o shoul% 1o#! 'losely 1i&h ea'h &o :e'ome one. The 'o-o#%ina&ion :e&1een &he &1o is in &he min%. "e shoul% &#ain ha#% so &ha& ou# min%7 ou# 4i an% ou# mo8emen&s 1o#! simul&aneously. Then 1e 'an #ea'& as 4ui'!ly as possi:le. The #ule o2 :alan'ing opening an% 'losing says7 *The#e shoul% :e opening in 'losing7 an% 8i'e 8e#sa.* <n%ee%7 opening an% 'losing happen e8e#y1he#e in ou# mo8emen&s. $o# e=ample7 in *"hi&e C#ane p#ea%s i&s "ings*7 ou# a#ms a#e open 1hile ou# legs a#e 'lose% ('lose# &o ea'h o&he#). Then in ou# &o#so7 ou# 'hes& is 'lose% (sligh&ly %#a1n in) 1hile ou# :a'! is open. <n &he a#ms &he el:o1s a#e open 1hile &he han%s a#e 'lose% ('lose# &o ea'h o&he#). <n &he legs7 1e 'an no&i'e &ha& ou# !nees a#e 'lose% 1hile ou# '#o&'h is open. All &his sho1s &ha& opening an% 'losing a#e e8e#y1he#e in &he Tai3i 2o#m. ?ight )s Hea)" (ne o2 &he main 'ha#a'&e#is&i's o2 Tai3i4uan is i&s gen&leness. The#e is a #eason 2o# &his. <n ou# %aily li2e su'h as in 1o#! o# spo#&s7 1e all &en% &o :e &ense an% use a lo& o2 2o#'e. This is no goo% &o ou# heal&h as i& 'onsumes &oo mu'h o2 ou# ene#gy an% :lo'!s up &he 'i#'ula&ion o2 4i. Tai3i mas&e#s in &he pas& !ne1 &his an% so #e'ommen%e% #ela=a&ion in ou# Tai3i p#a'&i'e. <2 1e p#a'&i'e gen&ly ou# 4i7 :loo% 'i#'ula&ion an% ou# in&e#nal s&#eng&h 'an g#ea&ly imp#o8e. 5o1e8e#7 i2 1e a#e 'omple&ely #ela=e%7 ou# :o%y 1ill 'ollapse. "e nee% s&#u'&u#e &o gi8e ou# :o%y some suppo#&. This s&#u'&u#e 1ill ins&il *ha#%ness* o# mo#e p#e'isely *2i#mness* in ou# pos&u#e. o *ha#%* an% *so2&* 1ill nee% &o :e :alan'e%. A goo% 1ay &o %o &his is &o ma!e ou# :o%y ligh& (#esul& o2 #ela=a&ion) as 1ell as hea8y (in&e#nal s&#eng&h gaine% 2#om %oing s&an%ing pos&u#es an% &he Tai3i 2o#m) a& &he same &ime. <n ou# Tai3i p#a'&i'e 1e ha8e &o :e #ela=e%. Tha& 1ay ou# mo8emen&s 1ill :e ligh& an% nim:le7 an% 1e 1ill :e a:le &o 'hange 1i&h ou# opponen&QRs mo8e.A& &he same &ime71eha8e &o 2le= ou# hip 3oin&s7 1hi'h 'an !eep ou# 2ee& 2i#mly plan&e% on &he g#oun% an% so gi8e us &he 2i#mness &ha& 1e nee%. An% 1e also nee% &o li2& ou# hea%-&op up7 1hi'h 1ill :#ing ou# 4i an% in&e#nal s&#eng&h 2#om ou# 2ee& &o &he uppe# pa#& o2 ou# :o%y. Tha& 1ay ou# #ela=a&ion is :alan'e% :y a goo% s&#u'&u#e7 an% 1i&h %iligen& p#a'&i'e 1e 'an 2eel ou# :o%y is #ela=e% an% ligh& ye& i& is 2i#m an% hea8y.

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Dos& :eginne#s unne'essa#ily use 2o#'e in push-han%s an% Tai3i p#a'&i'e7 &hin!ing i& 1ill ma!e &hem loo! :e&&e#. <n push-han%s &#aining i2 &hey use 2o#'e &hey o2&en 1in. They lose 1hen &hey a#e #ela=e%. o &hey 1ill !eep on using 2o#'e an% %o no& #eali?e &hey a#e &#ea%ing &he 1#ong pa&h. They 1ill s&ay a& &he :eginne#sQR le8el all &he &ime unless &hey 'on8in'e &hemsel8es &ha& using 2o#'e 'an impai# &hei# heal&h an% hin%e# &he p#og#ess o2 &hei# s!ill7 as 1ell as in&e#nal s&#eng&h7 an% so s&a#& &o #ela= 2#om &hei# min% an% &hen &he 1hole :o%y. Rela=a&ion 1i&h &he 'o##e'& pos&u#e 'an a'&ually help in'#ease ou# s&#eng&h7 no& 1ea!en i&. <n my Tai3i p#a'&i'e < al1ays #emin% mysel2 &o :e gen&le an% &o :e ligh& (as a #esul& < am mo#e #ela=e%). <n &he gen&le an% &he ligh& &he#e eme#ge &he s&#eng&h an% &he hea8iness 1hi'h a#e :#ough& a:ou& :y 'o##e'&ly li2&ing my hea%&op. This hea8y an% ligh& 2eeling is #eally g#ea&. ome&imes 1hen < 2o#ge& &o &ell mysel2 &o #ela=7 < ina%8e#&en&ly use 2o#'e (&he 1hole :o%y is &ense% up an% s&i22) an% &he 1on%e#2ul e=pe#ien'e %isappea#s. < #eali?e &he s&#eng&h li8es in #ela=a&ion o# &he gen&leness. "i&hou& #ela=a&ion &he#e 1ill :e no in&e#nal s&#eng&h a& all. omeone 1ill possi:ly as!7 *Co 1e no& use 2o#'e 1hen 1e %is'ha#ge po1e#J* /es7 1e %o7 :u& i& has &o :e :alan'e% :y #ela=a&ion. "hen 1e ga&he# an% mo8e ou# ene#gy7 1e s&ill ha8e &o :e #ela=e% o# so2&. "e 'an say a g#ea&e# pa#& o2 ou# mo8emen& is so2&;only a& &he poin& o2 'on&a'& 'an 1e use 2o#'e o# in&e#nal s&#eng&h. <& is impo#&an& &ha& ou# 2o#'e 'omes 2#om ou# 1ais& (i2 you 'an ma!e you# 'hes& an% 1ais& 1o#! as one uni& i& is e8en :e&&e#)7 no& 2#om &he a#ms. >8en a& &his momen& #ela=a&ion s&ill e=is&s. "e use ou# &o#so &o push ou# 2o#ea#m(s) 2o#1a#% &o s&#i!e a& ou# opponen& 1hile ou# uppe# a#m(s) a#e s&ill #ela=e%. This is &he :alan'e o2 /in an% /ang in po1e# %is'ha#ge si&ua&ion. <n Chen s&yle Tai3i4uan7 so2& an% ha#% in&e#'hange &h#oughou& &he 2o#m &o gi8e s&u%en&s an% p#a'&i&ione#s oppo#&uni&ies &o &#ain on :alan'ing &he &1o. Slow or Fast "e all !no1 Tai3i p#a'&i&ione#s p#a'&i'e slo1ly. Co 1e e8e# %o i& 2as&J /es. Chen7 /ang an% "u s&yles all ha8e &he 2as& #ou&ines so &ha& 1e 'an mo8e 2as& 1hen nee%e%. The Tai3i 'lassi's say7 *<2 &he opponen&QRs mo8emen& is 4ui'!7 &hen 4ui'!ly #espon%; i2 his mo8emen& is slo17 &hen 2ollo1 slo1ly.* o 1e 'an say slo1 an% 2as& a#e &1o 2a'e&s o2 Tai3i4uan 1hi'h 1e nee% &o &ho#oughly un%e#s&an% an% mas&e#. "hen %o 1e nee% &o :e slo1 an% 1hen %o 1e nee% &o :e 2as&J "hen 1e ga&he# ou# ene#gy7 1e %o i& slo1ly :u& 1hen 1e %is'ha#ge po1e#7 1e mo8e 8e#y 2as&.<n 'om:a& 1e mo8e 1i&h &he spee% o2 ou# opponen&s. <& is 'lea# &ha& slo1 is a means use% in &#aining. "e &#ain slo1ly so &ha& 1e 'an ha8e :e&&e# 'o-o#%ina&ion o2 ou# 1hole :o%y an% :e a:le &o #ela= an% so mo8e 2as&. The :alan'e o# 'on&#ol o2 spee% is 1i&h ou# min%. "e &#ain slo1ly un&il 1e a#e *song* an% ou# :o%y an% min% an% a#e uni&e%. Then 1hen ou# min% 1an&s &o mo8e 2as& ou# :o%y 'an mo8e as 4ui'!ly as 1e 1an&. How to seeE stillness in motion $i#s& o2 all7 1e nee% &o 'la#i2y &he &e#ms s&illness an% mo&ion. &illness means mo#e &han no& mo8ing ou# :o%y. <& also means 'alm SC a s&a&e o2 ou# min% 1hen 1e a#e no& mo8e% :y 1ha& happens a#oun% us an% 'an &hin! 'lea#ly an% is #ea%y &o #ea'& 4ui'!ly an% p#ope#ly. (n &he o&he# han%7 mo&ion 'an #e2e# &o mo8emen&s in ou# :o%y as 1ell as ou# yi(min%) an% 4i (ene#gy). "hen 1e %o &he 2o#m o# push-han%s7 1e mo8e :u& 1e ough& &o ha8e 2ull

42

'on'en&#a&ion &o %i#e'& ou# mo8emen&s7 an% ou# min% 1ill ha8e &o :e 'alm an% ale#& so &ha& 1e 'an #espon% &o &he mo8e o2 ou# opponen&s. This is 8e#y simila# &o &he 'ase 1hen a &ige# is 'hasing i&s p#ay7 i& is #unning 8e#y 2as&7 an% ye& i&s min% is al1ays 'alm an% ale#& &o 1o#! ou& &he :es& 1ay o2 'a&'hing i&s &a#ge&. This is an e=ample o2 see!ing s&illness in mo&ion. 5o1 a:ou& see!ing mo&ion in s&illnessJ "a&'h ho1 a 'a& is 1ai&ing 2o# a mouse &o 'ome ou& o2 i&s hi%ing pla'e. The 'a& %oes no& mo8e :u& is on 2ull ale#& &o poun'e a& &he mouse any &ime i& 'omes ou&. o &o see! mo&ion in s&illness means al&hough 1e %o no& mo8e (e.g. in &he -#epa#ing $o#m) 1e mus& ma!e p#epa#a&ion 2o# mo8emen&s so &ha& 1e 'an mo8e 4ui'!ly 1hen 1e nee% &o. "hen < %o s&an%ing pos&u#es < 2in% &ha& al&hough my :o%y %oes no& mo8e7 insi%e i& my 4i mo8es li!e 1a8es in &he o'ean. "hen 1e %o &he 2o#m o# push-han%s7 1e see! s&illness in mo&ion :y :eing 'alm an% ale#& so &ha& 1e 'an 'on'en&#a&e :e&&e# an% spo& &he 1ea!nesses in ou# opponen&. "hen 1e %o s&an%ing pos&u#es 1e use ou# min% &o ma!e ou# 4i 2lo1. $o# e=ample7 1e 'an imagine &ha& 1e a#e em:#a'ing a &#ee7 1e &#y &o pull &he &#ee up an% &hen plunge &he &#ee %o1n7 e&'. (u# :o%y %oes no& mo8e :u& ou# 4i 1ill 2lo1 1i&h ou# min%7 1hi'h 8isuali?es &hese mo8emen&s. To with'raw is to release <n push-han%s7 &he &a'&i's o2 Tai3i4uan is &o mo8e 1i&h &he opponen&s ins&ea% o2 2igh&ing agains& &he in'oming 2o#'e. u'h sayings as *&o a%he#e is &o #e&#ea&7 an% 8i'e 8e#sa* o# *&o 1i&h%#a1 is &o #elease an% 8i'e 8e#sa* sho1 us a 1ay &o 2ollo1 ou# opponen&s :y neu&#ali?ing an% 'oun&e#-a&&a'!ing a& &he same &ime. Al&hough &o #e&#ea& means &o mo8e :a'! an% neu&#ali?e 1e shoul% no& mo8e :a'! in a s&#aigh& line7 1hi'h 'ons&i&u&es #unning a1ay 2#om ou# opponen&. <ns&ea%7 1e shoul% %o so :y &u#ning ou# 'hes& an% 1ais&. $o# e=ample7 1hen 1e a#e in a #e8e#se #igh& :o1 s&an'e 1i&h &he 1eigh& sligh&ly mo#e on &he le2& leg (55F o# EAF) an% someone pushes &o &he le2& o2 ou# 'hes&7 1e 'an &u#n le2& so &ha& &he le2& si%e o2 ou# 'hes& an% 1ais& 'an mo8e a1ay 2#om his push :u& &he #igh& si%e o2 ou# &o#so mo8es sligh&ly2o#1a#%s. This 1ill pu& us in a goo% posi&ion &o 'oun&e#-a&&a'!. <2 1e 'hange 2#om &he :o1 s&an'e &o &he #e8e#se :o1 s&an'e :y &u#ning ou# 1ais& an% no& :y mo8ing :a'!1a#%s7 &hen 1e 'an mo8e sligh&ly :a'!1a#% in a spi#al manne#. The spi#al mo8emen& 1ill p#o%u'e *peng* ene#gy an% help us s&i'! o# a%he#e 'losely 1i&h ou# opponen&. (To #e&#ea& an% &o a%he#e happen a& &he same &ime an% &he same pla'e.) To a%he#e helps us sense &he 1ea!ness in ou# opponen& as 1e %o no& #un a1ay 2#om ou# opponen&s an% 1e 'an 4ui'!ly 'oun&e#a&&a'!. <2 1e a#e a lo& :e&&e# &han ou# opponen& 1e 'an e8en su'! in &he in'oming 2o#'e7 pu&&ing ou# opponen& in an a1!1a#% posi&ion 1he#e he 2in%s i& %i22i'ul& &o a%8an'e o# #e&#ea&. <n &his 'ase ou# a#ms a#e li!e glue7 1hi'h s&i'!s &igh&ly &o ou# opponen&QRs a#ms &ha& he 'anno& es'ape. %To with'raw is to release% can :e interprete' in the same manner. "hen 1e 1i&h%#a17 1e a:so#: an% neu&#ali?e &he in'oming 2o#'e. Dany people ha8e no p#o:lem neu&#ali?ing 2i#s& an% &hen 'oun&e#-a&&a'!ing. Bu& i2 you ha8e s&#ong in&e#nal 2o#'e you 'an neu&#ali?e an% 'oun&e#a&&a'! a& &he same &ime. Tha& is 1ha& &he mas&e#s %o 1hen a&&a'!e%. "i&h a &u#n o2 &hei# 'hes& an% 1ais& &hey 'an sen% a&&a'!e#s o22 2lying.

43

How to a)oi' 'ou:le7weighte'ness <n &he Tai3i 'lassi's7 "ang Bong-yue in his essay on Tai3i4uan (Tai3i4uan Lun)sai%7 *Anyone 1ho has spen& yea#s o2 p#a'&i'e an% s&ill 'anno& neu&#ali?e7 an% is al1ays 'on&#olle% :y his opponen& has no& app#ehen%e% &he 2aul& o2 %ou:le-1eigh&e%ness. To a8oi% &his 2aul& one mus& !no1 /in an% /ang.*5e men&ione% &he #esul& o2 %ou:le-1eigh&e%ness :u& %i% no& %e2ine i&. As a#esul& i& has 'ause% 'on&#o8e#sy among Tai3i p#a'&i&ione#s. The mos& 'ommon %e2ini&ion o2 %ou:le-1eigh&e%ness is 1hen ou# :o%y 1eigh& is e8enly %is&#i:u&e% :e&1een &1o legs. This gi8es :i#&h &o &he i%ea &ha& &o a8oi% %ou:le-1eigh&e%ness 1e shoul% no& pu& ou# 1eigh& e8enly on :o&h legs7 e='ep& a& &he :eginning an% &he en%. >8en &o%ay &he#e is no sa&is2a'&o#y %e2ini&ion o2 %ou:le-1eigh&e%ness &ha& is #ea%ily a''ep&e% :y e8e#yone. The a:o8e &heo#y is 2aul&e% 1i&h 'on&#a%i'&ion. <2 &he e8en 1eigh& %is&#i:u&ion is allo1e% in &he :eginning an% &he en%7 &he#e in no #eason 1hy i& 'anno& appea# in &he mi%%le o2 &he #ou&ine. Chen s&yle has &he ho#se s&an'e 1he#e &he 1eigh& is e8enly %is&#i:u&e% :e&1een &1o legs. (To a8oi% %ou:le1eigh&e%ness in &his 'ase7 1e li2& ou# hea%-&op up7 2le= ou# hip 3oin&s &o 'onne'& ou#sel8es &o &he g#oun%7 !eep ou# '#o&'h #oun% &o ma!e &he &1o legs 'onne'&e% 1i&h ea'h o&he#7 an% a#e al1ays #ea%y &o mo8e.) Then &he#e is no& mu'h %i22e#en'e :e&1een 1eigh& %is&#i:u&ion 5AF-5AF an% 4AF-EAF (o# 45F-55F). <n push-han%s 1hen you a#e 'on&#olle% :y you opponen&7 nine &imes ou& o2 &en7 you# 1eigh& %is&#i:u&ion is no& 5AF-5AF. Al&hough &he %e2ini&ion o2 %ou:le-1eigh&e%ness is no& 'lea#7 i&s 2aul& is. <n &he Tai3i 2o#m ou# 4i is s&agnan&; an% in push-han%s ou# mo8emen&s an% 4i a#e :lo'!e% :y ou# opponen&7 an% 1e 'anno& 'hange. This 'an :e a8oi%e% :y main&aining 'o##e'& :o%y alignmen& an% &he :alan'e o2 /in an% /ang as %es'#i:e% a:o8e7 an% no& :y shunning &he e8en 1eigh& %is&#i:u&ion.(ne &hing 2o# su#e is 1hen 1e mo8e 1e al1ays &u#n ou# 1ais& an% shi2& 1eigh&; o&he#1ise 1e 1ill 2all in&o &he &#ap o2 %ou:le-1eigh&e%ness. !onclusion /in /ang &heo#y is &he un%e#lying philosophy o2 Tai3i4uan. <& 1o#!s on :alan'ing an% ha#moni?ing opposi&e aspe'&s o2 &hings o# phenomena &o ou# :es& a%8an&age.Being a:le &o pu& i& in&o p#a'&i'e 1ill 'e#&ainly enhan'e ou# s!ill. All 1e nee% &o %o is &o 2ollo1 &he saying ;Lea#ning Tai3i4uan s&a#&s 2#om 1u3i an% %o s&an%ing pos&u#e so &ha& 1e 'an 2eel ou# su:s&an&ial an% insu:s&an&ial7 an% &hen 'on&inue &o %o so e8e#y %ay in ou# p#a'&i'e so &ha& a& a la&e# s&age 1e 'an 2eel ou# s!ele&on is 1ells&#u'&u#e% an% is 'onne'&e% as one :ig pie'e7 an% ou# in&e#nal s&#eng&h in'#ease%. "hen 1e %o &he 2o#m 1e pay a&&en&ion &o /in7 /ang7 opening an% 'losing. "e nee% &o &#ain ha#% so &ha& ou# /in an% /ang 'an :e :alan'e%.; $inally7 < 1oul% li!e &o say &ha& &he a#eas %is'usse% in &his a#&i'le only 'o8e# &he ma3o# a#eas o2 /in an% /ang. The o&he#s 'an :e in&e#p#e&e% along &he same line. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIII

44

10) How to 3et the 1est out o

By Tu-Ky Lam

Tai#i$uan

Dillions an% millions o2 people a#e lea#ning o# p#a'&i'ing Tai3i4uan e8e#y %ay7 :u& a lo& o2 &hem %o no& ge& &he 2ull :ene2i&s o2 %oing i&. To ge& &he :es& ou& o2 ou# Tai3i p#a'&i'e7 1e nee% &o !no1 &he #eal in&en& o2 ea'h 'omponen& o2 Tai3i4uan &#aining7 ma&'h i& 1i&h ou# nee%7 an% &hen 'on'en&#a&e on %oing &hese pa#&s. 1reathing Dany people :#ea&he no#mally %u#ing &hei# Tai3i p#a'&i'e. They miss ou& on a 8e#y goo% :ene2i& o2 Tai3i &#aining7 1hi'h 'an #e3u8ena&e &hei# ene#gy7 an% !eep &hem young an% ene#ge&i'. Dany people ha8e 'h#oni' illness7 1hi'h no:o%y (in'lu%ing %o'&o#s) !no1s 1hy. T#a%i&ional Chinese me%i'ine says &he#e is :lo'!age in &hei# ene#gy pa&hs. < &hin! &he#e is also :lo'!age in &hei# in&e#nal o#gans7 1hi'h7 li!e ou# :ones an% mus'les7 nee% e=e#'ises #egula#ly so &ha& &hey 'an :e 2ull o2 li2e. Tai3i an% 6i-gong p#a'&i&ione#s 'onsi%e# :#ea&hing impo#&an&. They :#ea&he in an% ou& o2 &hei# !i%neys. <n o&he# 1o#%s7 &hey use a:%ominal :#ea&hing &o imp#o8e &hei# heal&h an% 2i&ness. Ki%ney in &his 'on&e=& means &he !i%ney an% &he neigh:o#ing in&e#nal o#gans in ou# lo1e# a:%omen 'alle% %an-&ian. -eople 1ho a#e &i#e% all &he &ime ('h#oni' 2a&igue)7 ha8e p#o:lems 1i&h &hei# s&oma'hs7 :o1els7 an% e8en impo&en'e shoul% 1o#! ha#% on a:%ominal :#ea&hing. ($o# mo#e %e&ails7 see my a#&i'le on &he Ro&a&ion o2 Can-&ian on my si&e.) < use #e8e#se a:%ominal :#ea&hing (%an-&ian #o&a&ion) no& only in my p#a'&i'e :u& also in my %aily li2e. < :#ea&he 1i&h my a:%omen 1hen < am 1al!ing7 si&&ing7 an% e8en lying in :e%. <& has :e'ome my ha:i&. Dy s&oma'h ini&ia&es :#ea&hing any &ime i& 2eels li!e 1i&hou& me gi8ing o#%e#s. The #esul& is < 2eel ene#ge&i' mos& o2 &he %ay - a g#ea& 2eeling. ("hen < 1as on a long 2ligh& &o an% 2#om Lon%on7 < :#ea&he% 1i&h my a:%omen &o gi8e me mo#e ene#gy an% help my :loo% 'i#'ula&ion 1i&h 8e#y goo% #esul&.) Tai#i routines These a#e &he main pa#&s in Tai3i4uan &#aining. "hen people lea#n Tai3i4uan7 &hey lea#n &he #ou&ines. The pu#pose o2 &he #ou&ine is &o loosen up ou# 3oin&s an% &en%ons7 &o :uil% up a s&#u'&u#e 1i&h 1hi'h 1e 'an s&ill main&ain ou# :alan'e 1hen o&he# people &#y &o upse& i&. <& p#o8i%es 8e#y goo% e=e#'ise on ou# physi'al :o%y - :ones7 mus'les an% &en%ons7 an% so !eep us heal&hy an% 2i&. (ne o2 &he ma3o# in&en&s o2 &he #ou&ine is &o s&#e&'h ou# 3oin&s an% &en%ons &o in'#ease ou# 4i 2lo1 an% in&e#nal s&#eng&h. o %u#ing you# Tai3i p#a'&i'e al1ays &#y &o li2& you hea% &op up &o ma!e you# ne'! an% &o#so longe# - 2#om &1o &o 2i8e millime&e#s longe#. /ou shoul% also s&#e&'h you# a#ms :y ma!ing &he shoul%e#s %#op a1ay 2#om &he &o#so7 &he el:o1s a1ay 2#om &he shoul%e#s7 &he 1#is&s a1ay 2#om &he el:o1s7 an% 2inge#s a1ay 2#om &he 1#is&s. Al1ays si& on one o2 &he legs (some&imes :o&h) &o !no1 you# su:s&an&ial an% insu:s&an&ial an% s&#e&'h you# legs 1hen you shi2& 1eigh&. $o# e=ample7 2#om #e8e#se :o1 s&an'e &o :o1 s&an'e7 you# :a'! 2oo& push %o1n an% you# :a'! leg pushes 2o#1a#% 1hile you# 2#on& leg pushes %o1n on &he g#oun%. (Go&e you# 2#on& leg shoul% no& pushes 2o#1a#%.) This p#o'ess is #e8e#se 1hen you 'hange 2#om :o1 s&an'e &o #e8e#se :o1 s&an'e.

45

To :uil% a s&#u'&u#e #e4ui#es a lo& o2 p#a'&i'e. <2 you &#ain ha#% a''o#%ing &o 1ha& has 3us& :een sai% you 1ill e8en&ually ge& &o ;song; (all you# 3oin&s an% &en%ons a#e loosene% an% leng&hene%. An% you a#e #ela=e%.) an% ha8e a goo% s&#u'&u#e 1he#e you 'an neu&#ali?e an a&&a'! an% 'oun&e#a&&a'! easily. T1o o2 &he ma3o# 2ea&u#es in Tai3i4uan &#aining a#e slo1 an% so2&. "e p#a'&i'e slo1ly so &ha& 1e 'an ha8e goo% 'o-o#%ina&ion o2 &he 1hole :o%y :y using ou# 1ais&L&o#so &o mo8e ou# a#ms7 an% 1e 'an 2eel ho1 &he in&e#nal po1e# %e8elope% 2#om s&an%ing pos&u#es 'a##ie% o8e# &o ou# han%s. "e a#e so2& o# #ela=e% so &ha& 1e 'an o:se#8e an% 2eel ou# opponen&*s mo8emen&s7 an% #ea'& 4ui'!ly. <n Chen Tai3i4uan7 1e also nee% &o &#ain on &he 2as& an% s&#ong aspe'&s o2 Tai3i4uan so &ha& :o&h &he /in an% &he /ang aspe'&s o2 Tai3i4uan a#e 2ully 'o8e#e%.

5eapons% routines
ome &ea'he#s &ea'h Tai3i 1eapons* #ou&ines su'h as s1o#%7 sa:e#7 spea#7 an% guan-%ao (long han%le :#oa% s1o#%). They all loo! g#a'e2ul an% in&e#es&ing. Lea#n &hese i2 you 1an&. Bu& you 1ill nee% &o a%% an e=&#a +5 minu&es a %ay &o p#a'&i'e &hem. <2 you 1an& &o spen% only 4A minu&es a %ay on p#a'&i'ing Tai3i4uan7 you 1ill :e mu'h :e&&e# o22 3us& %oing Bhan-?huang an% &he #ou&ine.

&artial art%s application

This is &he ma3o# in&en& o2 &he Tai3i #ou&ines. Tai3i4uan is a ma#&ial a#& so ea'h mo8e has i&s spe'ial in&en& o# use 2o# a sel2-%e2ense si&ua&ion. Beginne#s nee% &o !no1 i& so &ha& &hey 'an 'on'en&#a&e :e&&e#7 ha8e :e&&e# 4i 2lo1 an% 'an p#a'&i'e 1i&h a sense o2 pu#pose. >8en&ually7 &hey 1ill :e a:le &o use i& 2o# sel2-%e2ense. The :es& 1ay &o lea#n &he ma#&ial a#&*s appli'a&ion o2 ea'h mo8e is 2#om you# &ea'he#. $ailing &his7 a 8i%eo &ape o# a :oo! on ma#&ial a#&*s appli'a&ion o2 you# s&yle 1ill :e help2ul. A& &he 2i#s& s&age you 'an only !no1 ho1 ea'h mo8e is use% in sel2-%e2ense7 an% 1i&h &he 'oope#a&ion o2 you# 2ello1 s&u%en&s you 'an also apply &he &e'hni4ues on &hem. La&e# on 1hen you# in&e#nal s&#eng&h %e8elop7 you 1ill ge& :e&&e# an% :e a:le &o %o i& 1i&hou& &hei# 'oope#a&ion.

Chan7Ghuang
This is &he 2oun%a&ion o2 Tai3i4uan. Bo&h :eginne#s an% a%8an'e% p#a'&i&ione#s ha8e &o %o i& e8e#y %ay &o imp#o8e &hei# heal&h an% in&e#nal s&#eng&h. <n 2a'&7 &he main pu#pose o2 %oing s&an%ing pos&u#e is &o :uil% up ou# in&e#nal 2o#'e. Bu& i&s 2lo1-on :ene2i&s &o heal&h a#e &#emen%ous. Bhan-?huang is a 8e#y goo% 1eapon agains& &he 1in&e# 'ol%s an% 2lu. Coing s&an%ing e=e#'ises hal2 an hou# a %ay 'an #e%u'e you# 'han'es o2 ge&&ing 'ol%s o# &he 2lu :y NAF &o 8AF. >8en 1hen you ge& &he 2lu7 i& is no& so se#ious as &o pu& you in :e% 2o# one o# &1o 1ee!s. <& 1ill :e mil%7 an% you nee% only a 'ouple o2 %ays* #es& 1i&h some pain !ille#. -eople 1ho ha8e 1ea! legs7 espe'ially &he el%e#ly7 an% al1ays 1an& &o si& %o1n ins&ea% o2 s&an%ing o# 1al!ing7 'an :ene2i& 2#om %oing s&an%ing e=e#'ises. $#om &he ma#&ial a#&*s poin& 8ie17 s&an%ing e=e#'ises in'#ease ou# in&e#nal s&#eng&h7 ha#%en ou# :ones7 an% gi8e us a goo% :o%y s&#u'&u#e so 1e 'an :e&&e# %e2en% ou#sel8es agains& an a&&a'!.

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Power 'ischarge

<n Chen s&yle Tai3i4uan 1e ha8e palm s&#i!es7 el:o1 s&#i!es7 pun'hes7 !i'!s7 1hi'h loo! 8e#y mu'h li!e &hose in &he e=&e#nal s'hools ( haolin o# Ka#a&e). The %i22e#en'e is in &hei# e=e'u&ion. "e a#e s&ill 8e#y #ela=e% an% hi& ha#% only a& &he poin& o2 'on&a'&. This is goo% 2o# sel2-%e2ense7 :u& #e4ui#es a lo& o2 &#aining. To :e a:le &o %is'ha#ge po1e#7 you 1ill nee% &o spen% a lo& o2 &ime %oing ?han?huang &o %e8elop you# in&e#nal s&#eng&h 2i#s&. Then use Bai Ba 6i Gong Bhuang as a means &o 'a##y you# in&e#nal s&#eng&h o8e# &o &he palm s&#i!es. /ou# mo8emen&s shoul% :e s1i2&7 li8ely7 sp#ingy an% e=plosi8e li!e a 1hip (i2 you &#ain ha#%)7 an% no& as s&i22 as a pie'e o2 s&i'! (i2 you %o no& &#ain ha#%).

Strength training programs

These mainly #e2e# &o &he use o2 e4uipmen&s su'h as &he long pole7 Tai3i s&i'!7 Tai3i :all7 Tai3i %#um (li!e a :a##el 2ille% 1i&h 'on'#e&e o# g#a8els)7 Tai3i &u:e7 e&'. ( ee my a#&i'le on &he Bene2i&s o2 Coing &#eng&h T#aining -#og#ams.) They help &o in'#ease ou# s&#eng&h 4ui'!ly :u& a#e only #e'ommen%e% 2o# people un%e# 55 yea#s o2 age as &hey 'onsume &oo mu'h ene#gy.

Push7han's
This is a &1o-pe#son Tai3i p#a'&i'e 1he#e ea'h &#ies &o upse& &he :alan'e o2 &he o&he#. The#e a#e only eigh& mo8es in push-han%s p#a'&i'e7 o2 1hi'h 2ou# a#e mo#e impo#&an& &han &he o&he#s - 1a#%-o227 #oll-:a'!7 p#ess an% push. -ush-han%s is a means &o &es& ou# :o%y alignmen&7 an% i& :#i%ges &he gap :e&1een &he 2o#m an% spa##ing. -eople 1ho 1an& &o pu& &hei# Tai3i s!ill (in'lu%ing :o%y alignmen&) &o &he &es& an% 1an& &o imp#o8e i& shoul% no& miss &his pa#& o2 &#aining.

In'i)i'ual mo)ements
This is mainly 2o# sel2-%e2ense. "e 'anno& p#a'&i'e all &he in%i8i%ual mo8emen&s in &he #ou&ines as &he#e a#e &oo many o2 &hem. < g#oup &hem a''o#%ing &o &hei# use in sel2-%e2ense su'h as shoul%e# s&#i!es7 el:o1 s&#i!es7 palm s&#i!es7 pun'hes7 !i'!s7 e&'. an% as! my s&u%en&s &o p#a'&i'e &hese un&il &hey :e'ome au&oma&i'. Sparring This is &he las& pa#& o2 Tai3i4uan &#aining. 0e#y 2e1 people &a!e pa#& in &his as mos& people %o Tai3i4uan 2o# heal&h an% 2o# 2un. Do#eo8e#7 people s&a#& lea#ning Tai3i4uan 4ui&e la&e an% a#e &oo ol% &o 2igh&. (The age limi& 2o# an-shou 'ompe&i&ion in China is 35.) 5o1e8e#7 young people shoul% spa# 1i&h p#a'&i&ione#s o2 o&he# ma#&ial a#&s sys&ems. /ou 'anno& :e a goo% 2igh&e# unless you ha8e 2ough& many &imes. Co &he s&an%ing pos&u#es &o %e8elop s&#ong in&e#nal 2o#'e7 lea#n ho1 &o 'a##y o8e# &he 2o#'e in&o spa##ing7 %o push-han%s an% in%i8i%ual mo8emen&s7 an% &hen go ou& &o 2igh&. Co no& 1o##y 1he&he# you 1in o# lose. Analy?e 1hy you ha8e 1on an% los&7 an% &#y &o imp#o8e. lo1ly you 1ill :e goo% a& spa##ing. =se ul hints As &he#e a#e so many pa#&s in Tai3i4uan &#aining &ha& no& many people ha8e &ime o# &he 'han'e &o %o all o2 &hem7 !no1ing 1hi'h pa#&s &o 'on'en&#a&e on is impo#&an&. 5e#e a#e some use2ul hin&s. <2 you #ese#8e hal2 an hou# a %ay 2o# &#aining7 &hen spen% +5 minu&es on s&an%ing e=e#'ises an% &he o&he# +5 minu&es %oing &he 2o#m. T#y &o in'o#po#a&e :#ea&hing in&o you# &#aining &o ma=imi?e &he :ene2i&s. $in% mo#e &ime &o %o push-han%s 1i&h you# 2#ien% i2 you 'an. This is

47

2un an% 'an in'#ease you# in&e#es& in Tai3i4uan. <2 you ha8e mo#e &ime7 &hen 2in% any o&he# pa#&s &ha& in&e#es& you an% 1o#! on &hem. To see goo% #esul& 2o# heal&h you nee% &o &#ain p#ope#ly 2o# a& leas& 3A &o 4A minu&es e8e#y %ay. $o# sel2-%e2ense7 &1o o# &h#ee &imes longe#. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

11) The .e)elopment an' ."namic o Taught :" Hong ;ung7Sheng

By Tu-Ky Lam

!hen St"le Tai#i$uan as

!aution This is a 'on&#o8e#sial a#&i'le. "hen i& 1as pu:lishe% :y T*ai Chi maga?ine in &he Augus& +,,E issue7 a 8e#y ang#y #ea%e# 2#om .apan7 1ho 'laime% &o :e a p#o2essional 1#i&e# an% ha% :een &#aining 1i&h 5ong .un-sheng un&il his %ea&h7 (Go&e@ one o2 5ong*s le&&e#s &o my e=&ea'he# sai% he #e&i#e% 2#om &ea'hing Tai3i4uan a2&e# he 1as NA yea#s ol%.) 1#o&e &o &he e%i&o# o2 T*ai Chi 'omplaining my a#&i'le 1as 2ull o2 mis&a!es. 5e 'oul% easily 1#i&e an a#&i'le &o p#o8e his poin&s. Bu& he ne8e# %i%. o ho1 1#ong 1as &his a#&i'leJ < s&ill %o no& !no1 2o# su#e. -lease #ea% &his a#&i'le 1i&h an open min%7 an% use you# o1n 3u%gmen&s. This a#&i'le 1as :ase% on 5ong .un-sheng*s :oo! Chen hi Tai3i4uan hi /ong 6uan $a an% &he &ea'hing o2 one o2 my 2o#me# &ea'he#s7 1ho 1as a s&u%en& o2 5ong. Dy 2o#me# &ea'he# o2&en sai% 5ong*s s!ill 1as &he :es&7 (i2 you &hin! he 1as :ias7 < ag#ee 1i&h you) an% he 1as one o2 5ong*s :es& s&u%en&s. "ha& ma%e me so unsu#e 1as &ha& &he Tai3i 2o#m he &augh& me 1as no& &he same #ou&ines &ha& 5ong &augh& his s&u%en&s. The #ou&ines < lea#ne% a& &he &ime 1e#e a mi=&u#e o2 &h#ee p#o%u'&s@ mainly Chen Bhao-!ui #ou&ine7 mi=e% 1i&h some o2 5ong*s 2o#m an% my &ea'he#*s o1n in8en&ions. Re'en&ly7 < sa1 my e=-&ea'he#*s name lis&e% among 5ong*s s&u%en&s in a 5ong s&yle 1e:si&e7 1hi'h helpe% 'lea# up my %ou:&s. < ha% seen some 'o##espon%en'e :e&1een 5ong .ung-sheng an% my 2o#me# &ea'he#. <n one o2 &he le&&e#s7 5ong &ol% my &ea'he# &ha& &he .i-nan &eam ha% 1on 2ou# ou& o2 2i8e g#a%es o2 &he push-han%s 'ompe&i&ion. 5ong 'ommen&e% hum:ly &ha& i& 1as no& :e'ause &he .i-nan &eam 1as 8e#y goo% :u& :e'ause all o&he#s ha% go& i& 1#ong. ( omeone 2#om China &ol% me &hey 1on :e'ause &hey &#aine% 2ull &ime on push-han%s an% s&#eng&h &#aining p#og#ams. Ama&eu# p#a'&i&ione#s 'oul% no& 'ompe&e 1i&h &hem.) <n ano&he# le&&e#7 5ong sai% su'h an% su'h a pe#son 'ame &o see him an% as!e% him &o 'o##e'& he# 2o#m. 5ong sai% he# 2o#m 1as no& goo% :u& he 'oul% no& say &ha& &o he# an% 'oul% no& help he# :e'ause he# Chen 2o#m 1as %i22e#en& 2#om his. <n a &hi#% le&&e#7 5ong sai% someone as!e% 5ong &o a''ep& him as a s&u%en& :u& 5ong %e'line%7 saying he ha% #e&i#e% 2#om &ea'hing sin'e he 1as NA yea#s ol%. This a#&i'le in&#o%u'es &he Chen s&yle Tai3i4uan &augh& :y 5ong .ungsheng (5ong s&yle) as a ne1 2o#'e &o :e #e'!one% 1i&h. 5ong .un-sheng7 as one o2 &he 2e1 :es& s&u%en&s o2 Chen $a-!e7 has 1ee%e% ou& &he unne'essa#y mo8emen&s in &he Chen Tai3i4uan (ne1 2#ame)7 ma!e i& mo#e 'ompa'& (smalle# mo8emen&s an% highe# s&an'es) an% p#a'&i'al7 1hi'h is 4ui&e a g#ea& 'on&#i:u&ion &o &he %e8elopmen& o2 Chen Tai3i4uan. <& is suppose% &o :e a 'omplimen& &o 5ong*s a'hie8emen&7 no& a '#i&i'ism. This is &he #e8ise% 8e#sion o2 my +,,E a#&i'le in 1hi'h &he 'on&#o8e#sial pa#& has :een le2& ou&. As i& 1as 1#i&&en only :ase% on a :oo! an% some 0CC*s7 mis&a!es a#e una8oi%a:le. < 1oul% 'e#&ainly app#e'ia&e you# p#o%u'&i8e 'ommen&s so &ha& mis&a!es 'an :e 'o##e'&e%.

48

Intro'uction
Go& many Tai3i4uan p#a'&i&ione#s ou&si%e o2 China an% .apan !no1 mu'h a:ou& Chen s&yle Tai3i4uan &augh& :y 5ong .un-sheng (5ong s&yle 2o# sho#&). Al&hough i& %oes no& ha8e a long his&o#y7 i& is a ne1 2o#'e 1hi'h shoul% :e #e'ogni?e% as i&s #ep#esen&a&i8e7 &he .i-nan &eam hea%e% :y 5ong*s senio# s&u%en&7 1on &h#ee o# 2ou# gol% me%als ou& o2 2i8e %i22e#en& g#a%es o2 &he na&ional Tai3i4uan push-han%s 'ompe&i&ion e8e#y yea# in &he ea#ly nine&ies.

Hong ;un7sheng
5ong .un-sheng 1as :o#n in +,A5. Be'ause o2 ill heal&h7 he :egan &o lea#n Chen s&yle Tai3i4uan 1i&h Chen $a-!e in Bei3ing in +,3A. in'e &hen his heal&h imp#o8e% ma#!e%ly7 1hi'h a#ouse% his g#ea& in&e#es& in Tai3i4uan. 5e &#aine% un%e# Chen $a-!e 2o# 2i2&een yea#s :e2o#e he le2& 2o# a ne1 3o: in .i-nan in han-%ong p#o8in'e in +,44. 5is in&elligen'e7 his %iligen'e an% his p#agma&i' app#oa'h &o lea#ning Tai3i4uan ma%e him no& only e='el in &he Tai3i #ou&ines7 :u& also push-han%s an% ma#&ial a#&s appli'a&ion. 5is s!ill al#ea%y ea#ne% #e'ogni&ion 2#om his 2ello1 s&u%en&s su'h as Gu Liu-=in %u#ing &he las& 2e1 yea#s he &#aine% 1i&h Chen $a-!e in Bei3ing. <n .i-nan7 he ne8e# s&oppe% &#aining an% &ea'hing. <& 1as %u#ing &he &1el8e yea#s in .i-nan &ha& his ne1 2o#ms :egan &o eme#ge. <n +,5E7 he ha% &he 'han'e o2 going :a'! &o Bei3ing &o #e8ise &he #ou&ines he ha% lea#ne% 2#om Chen $a-!e. Be2o#e he 1en& :a'! &o .i-nan7 he sho1e% his &ea'he# &he ne1 2o#ms he ha% mo%i2ie%7 an% &hey 1on his app#o8al. A2&e# #e&u#ning &o .i-nan 2#om Bei3ing7 5ong .un-sheng 'on&inue% e=pe#imen&ing an% #e2ining his ne1 2o#ms 1i&h his 2#ien%s an% senio# s&u%en&s. $#om &hen on7 he :egan &o &ea'h &he ne1 2o#ms &o his s&u%en&s7 no& &he ol% ones &ha& he ha% lea#ne% 2#om Chen $a-!e. -eople 'ame &o lea#n Tai3i4uan 2#om him 2#om many pa#&s o2 China su'h as hi-3ia- ?huang7 )u-?hou7 Ce-?hou7 Guang-?hou7 Tai-an an% Ca-lian. A 2e1 yea#s ago7 in China7 a so'ie&y 'alle% 5ong .un-sheng "u )ue /an .iu (5ong .un-sheng*s Da#&ial A#& &u%ies) 1as es&a:lishe% in his hono#. Dany .apanese 'ame &o s&u%y 2#om him7 &oo. They hono#e% him as &he g#ea&es& Tai3i p#a'&i&ione#. "hen &hey 1en& :a'! &o .apan7 &hey se& up a 5ong .un-sheng &u%ies o'ie&y &o 2u#&he# &he s&u%y o2 his &ea'hing. <n +,8,7 a2&e# mo#e &han &hi#&y yea#s o2 &#aining an% &ea'hing7 he pu:lishe% a :oo! en&i&le% Chen hi Tai3i4uan hi /ong 6uan $a (-#a'&i'al Chen &yle Tai3i4uan)7 a 8e#y 8alua:le 1o#! 2o# 5ong*s s&u%en&s an% o&he# p#a'&i&ione#s ali!e. 5e passe% a1ay in .anua#y +,,4(J) a& &he age o2 nine&y.

!haracteristics o

Hong st"le

5ong .un-sheng migh& ha8e ne8e# in&en%e% &o es&a:lish a ne1 s&yle o2 Tai3i4uan o# 'all his s&yle 5ong s&yle. $#om &he 2a'& &ha& he s&ill name% his :oo! -#a'&i'al Chen &yle Tai3i4uan an% &ha& he ha% &he g#ea&es& #espe'& &o his la&e &ea'he# Chen $a-!e7 he migh& s&ill 'onsi%e# himsel2 a Chen s&yle Tai3i p#a'&i&ione#. 5o1e8e#7 &he Tai3i 2o#ms an% &he Tai3i &heo#y &ha& he &augh& a#e 4ui&e %i22e#en& 2#om &hose &augh& :y Chen $a-!e o# his son Chen Bhao-!ui. "he&he# 5ong .unsheng li!e% i& o# no&7 5ong s&yle Tai3i4uan 1as :o#n an% &o%ay is g#o1ing s&ea%ily. <n%ee%7 #e'en&ly 5e hu-gan7 his ol%es& an% mos& senio# s&u%en&7 has openly %e'la#e% &he s&yle &hey p#a'&i'e &o :e 5ong

49

&yle Tai3i4uan. Knli!e &he o&he# &1o o22-sp#ings o2 Chen s&yle Tai3i4uan7 /ang s&yle an% "u /u-=iang s&yle7 1hi'h mo%i2ie% only &he 2i#s& #ou&ine o2 Chen s&yle Tai3i4uan an% %i% no& mo%i2y o# &ea'h &he Cannon $is& 2o# an un!no1n #eason7 5ong s&yle Tai3i4uan has &1o #ou&ines. The 2i#s& #ou&ine has eigh&y-one pos&u#es an% &he se'on% has si=&y-2ou#. The %is&in'&i8e Chen s&yle 'ha#a'&e#is&i's su'h as 2a-3ing (po1e# %is'ha#ge) an% 2as& slo1 mo8emen&s in&e#mi=e% in &he 2o#ms a#e #e&aine% in 5ong s&yle. ;Chan si 3ing; o# sil! #eeling 2o#'e is emphasi?e%. Bu& 5ong .un-sheng %oes no& &ea'h &he #o&a&ion o2 %an&ian7 1hi'h #e4ui#es a p#a'&i&ione#*s %an&ian &o &u#n in 8e#&i'al7 ho#i?on&al o# %iagonal 'i#'les in a''o#%an'e 1i&h &he mo8emen&s. This :#ea&hing me&ho% is o2 g#ea& :ene2i& &o heal&h as 1ell as sel2%e2ense. 5ong .un-sheng sai% Chen $a-!e as!e% him &o :#ea&he na&u#ally. Al&hough many names o2 &he 2o#ms in 5ong s&yle an% Chen s&yle a#e almos& &he same7 &he mo8emen&s a#e %one 4ui&e %i22e#en&ly. The high s&an'e in 5ong s&yle an% &he 2a'& &ha& 5ong .un-shen li!es &o :#ing in his uppe# a#ms #igh& 'lose &o his #i:s an% sel%om mo8es his a#ms 1i%e open ma!es 5ong s&yle loo! li!e small o# me%ium 2#ame7 a :ig 'on&#as& &o &he 8e#y lo1 s&an'e an% 1i%e e=&en%ing mo8emen&s o2 Chen s&yle Tai3i4uan. < ha8e seen &he 0CC*s o2 Bhang Lian-en7 one o2 5ong*s senio# s&u%en&s. Do8emen&s o2 &he 2i#s& #ou&ine a#e 4ui&e simila# &o &he 2i#s& #ou&ine o2 Chen Bhao-!ui 2o#m e='ep& &he mo8emen&s a#e simple# an% mu'h mo#e 'ompa'& (a lo& o2 less use2ul mo8emen&s a#e le2& ou&) an% so easie# &o lea#n. 5o1e8e#7 &he#e a#e lo&s o2 %i22e#en'es in &he se'on% #ou&ine. 5ong mo%i2ie% &he Chen 2o#m 2o# p#a'&i'al #easons@ easie# &o lea#n an% use in sel2-%e2ense. All mo8emen&s in &he Chen 2o#m7 1hi'h a#e less use2ul7 a#e 1ee%e% ou& in &he 5ong 2o#m. An e='ellen& e=ample o2 ho1 Tai3i4uan 'an :e mo%i2ie% &o ma!e i& simple7 easy7 p#a'&i'al7 an% ye& #e&ain all &he 2ea&u#es o2 &he o#iginal s&yle o2 Tai3i4uan. Go 1on%e# 5ong*s s&u%en&s :oas& &ha& &hei# s&yle is easie# &o lea#n an% 'an ge& 4ui'!e# #esul&s. The Tai3i s1o#% #ou&ine has no& :een mo%i2ie%. Bhang Lian-en &ea'hes &he Tai3i s1o#% #ou&ine 1hi'h he lea#ne% 2#om Chen )ia-yu7 Chen $a!e*s %augh&e#. 5o1e8e#7 Bhang a%%s a lo& o2 mo8emen&s &o Chen*s Tai3i sa:e# #ou&ine7 ma!ing i& &h#ee &imes longe# - 2#om H4 2o#ms &o E5. The#e a#e &1o o&he# &hings 1hi'h %is&inguish 5ong .un-sheng 2#om o&he#s. 5ong .un-sheng sai% in his :oo! &ha& all o&he# Chen s&yle Tai3i4uan :oo!s ma!e a :ig mis&a!e in &ea'hing s&u%en&s &o shi2& 1eigh& &o&ally &o one 2oo& an% &hen &o &he o&he#. 5is asse#&ion is :ase% on &he Tai3i 'lassi's7 1hi'h say7 ;The 1ais& shoul% :e li!e &he a=le o2 a 8ehi'le.; The a=le only #o&a&es7 an% %oes no& mo8e :a'! an% 2o#&h; so shoul% ou# 1ais&. (u# 1eigh& shoul% :e pla'e% 1he#e &he :alan'e o# e4uili:#ium #e4ui#es i& &o :e. Th#oughou& his :oo!7 he ne8e# men&ions shi2&ing 1eigh& o# &ells 1he#e &he 1eigh& shoul% :e. "hen &he 1ais& is 'ompa#e% &o &he a=le7 i& has a 1i%e# meaning an% #e2e#s &o &he 1hole &o#so. "hen you# 1ais& &u#ns7 you# &o#so (an% e8en &he 1hole :o%y) &u#ns as 1ell. Knli!e &he a=le7 1hi'h lies ho#i?on&al7 o# pa#allel &o &he g#oun%7 &he 1ais& (o# &he &o#so an% e8en &he :o%y) s&an%s up#igh&. The 1ais& usually &u#ns #igh& o# le2& 2o# 45 %eg#ees only. <2 you 1an& &o &u#n mo#e &han 45 %eg#ees (say ,A %eg#ees)7 you# 2ee& 1ill ha8e &o &u#n &o 2ollo17 o&he#1ise you ha8e a goo% 'han'e o2 &1is&ing you# lo1e# :a'!. The#e2o#e7 #o&a&ing in &his 'on&e=& means

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&u#ning le2& o# #igh&7 :u& no& 3EA %eg#ees 'on&inuously. The o&he# &hing 5ong .un-sheng emphasi?es on is D!han si #ingD or silE reeling orce. 5ong sai% &he sil! #eeling 2o#'e is p#o%u'e% &h#ough @ 1) the turning o our :o'"2 torso9 arms an' legs on their own a<is9 an' 2) our arms 'rawing circles when we mo)e. There are two t"pes o circles2 positi)e9 when our han' mo)es out rom our chest9 an' negati)e9 when our han' mo)es towar's our chest. 5ong .un-sheng &ea'hes only one pa&&e#n o2 push-han%s7 namely &he smooth step Bshun :u) push7han's7 1he#e one pa#&ne# pu&s his #igh& 2oo& 2o#1a#% an% &he o&he# his le2&. The !nees an% lo1e# legs o2 &he &1o 'ompe&i&o#s a#e 'lose &o ea'h o&he#*s. The eigh& &e'hni4ues7 Dwar'7o 9 roll:acE9 press9 push9 pull9 split9 el:ow an' shoul'er9D 'an :e %one 1i&hou& mo8ing &he 2ee& o# 1i&h one 'ompe&i&o# mo8ing one s&ep 2o#1a#% an% &he o&he# :a'!1a#%7 an% &hen 8i'e 8e#sa. The 1eigh& o2 5ong s&yle p#a'&i&ione#s is usually e8enly %is&#i:u&e% :e&1een &1o legs. <n o&he# 1o#%s7 &he ho#se s&an'e is &hei# ma3o# s&an'e in pushhan%s. "hen an opponen& pushes7 a 5ong s&yle p#a'&i&ione# 1ill %o a Dshun chanD an% :#ing :a'! &he a#ms so &ha& &he el:o1s a#e #igh& 'lose &o &hei# #i:s7 an% &hen &u#n #igh& (o# le2&) &o %o a #oll:a'!. 5e 1ill no& go :a'! mu'h 1hile %oing &his. 5e 3us& &u#ns &he 1ais& an% :o&h !nees &o &he #igh& (o# le2&)7 an% his #igh& han% 'on&#ols you# #igh& 1#is& 1hile his le2& 1#is& 1ill p#ess you# el:o1 &o sen% you o22 &o his #igh& an% #ea#. "hen his opponen& applies &his #oll:a'! &e'hni4ue &o him7 he 1ill s&ep in &o 2ollo1 an% neu&#ali?e7 an% &hen apply a p#ess. The secret to the ;i7nan team%s success in the push7han's 'hampionships 2o# so many yea#s is7 a''o#%ing a le&&e# 2#om 5ong &o my e=-&ea'he#7 &ha& &hey ha8e :een &augh& p#ope#ly 1hile o&he#s ha8e no&. < ha8e also :een &ol% &ha& 5ong*s s&u%en&s* s&u%en&s spen% a lo& o2 &ime on s&#eng&h &#aining an% push-han%s. $o# &hese #easons7 &hey %o 8e#y 1ell in push-han%s 'ompe&i&ions. !omments 5ong .un-sheng*s 8ie1s may no& :e sha#e% :y p#a'&i&ione#s o2 &he 2i8e ma3o# s&yles7 1ho p#omulga&e shi2&ing 1eigh&. 5o1e8e#7 &he#e is no 'on2li'& :e&1een 5ong .un-sheng an% o&he#s. < &hin! 5ong .un-sheng %oes shi2& 1eigh& in his Tai3i 2o#m an% push-han%s7 only &o a mu'h lesse# %eg#ee. 5is s!ill has #ea'he% a &op le8el 1hi'h ena:les him &o neu&#ali?e an% 'oun&e#-a&&a'! 1i&h small mo8emen&s7 espe'ially shi2&ing 1eigh& an% &u#ning &he 1ais&. 5ong .un-sheng may no& #eali?e &his. The#e a#e %i22e#en& s&an'es in 5ong s&yle Tai3i 2o#ms7 su'h as 2#on& :o1 s&an'e7 ho#se s&an'e7 :a'! s&an'e (si& :a'! in :o1 s&an'e)7 semiho#se s&an'e an% in%epen%en& s&an'e (s&an%ing on one leg). <n &he #igh& semi-ho#se s&an'e7 &he #igh& 2oo& is &u#ne% &o &he #igh& a:ou& HA %eg#ees. The le2& semi-ho#se s&an'e is &he opposi&e. <n push-han%s7 5ong .ung-sheng uses ho#se s&an'e7 semi-ho#se s&an'e an% s&epping in 1hen #olle% :a'! :y opponen&. <& is impossi:le &o 'hange 2#om one s&an'e &o ano&he# 1i&hou& shi2&ing 1eigh&. The %i22e#en'e is in &ha& 5ong .un-sheng*s 1eigh& shi2& is no& no&i'ea:le. The#e is no&hing &o loosen up &he #esis&an'e) 1i&h s&yles ha8e :een 1#ong 1i&h shi2&ing 1eigh&7 o2 1hi'h &he pu#poses a#e hip 3oin&s an% &o a8oi% %i#e'& 'on2#on&a&ion (o# &he on'oming 2o#'e. -#a'&i&ione#s o2 &he 2i8e ma3o# %oing &his 2o# hun%#e%s o2 yea#s7 an% i& 1o#!s 1ell.

The impli'a&ion o2 5ong*s &heo#y is &ha& 1e shoul% no& mo8e :a'! &oo

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mu'h 1hen 1e a#e pushe%. "e mo8e :a'! only 1hen 1e a#e pushe%7 an% shoul% no& mo8e :a'! :y ou#sel8es. Then 1e a#e no& #unning a1ay 2#om ou# opponen&. <n &he Tai3i 2o#m 1e shoul% 'on'en&#a&e on &u#ning ou# 1ais& (&o#so) &o mo8e ou# a#ms ins&ea% o2 mo8ing ou# &o#so 2o#1a#%s an% :a'!1a#%s. < ha8e pu& &his &heo#y in&o p#a'&i'e &o g#ea& su''ess. The#e a#e mu'h :e&&e# 4i 2lo1 an% s&#onge# in&e#nal s&#eng&h. This is &he :es& pa#& o2 5ong*s &ea'hing. !onclusion 5ong .un-sheng has passe% a1ay 2o# o8e# se8en yea#s no1. The impa'& o2 his s&yle 'an s&ill :e 2el& &h#ough &he su''ess o2 his senio# s&u%en&s. Cespi&e &he %i22e#en'es7 his &ea'hing 'on&#i:u&es a lo& &o &he %e8elopmen& o2 Tai3i4uan. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

12)The Internal an' E<ternal ,spects o

By Tu-Ky Lam

Tai#i$uan

The#e a#e se8e#al hun%#e% %i22e#en& s&yles o2 ma#&ial a#&s in China. They 'an :e #oughly g#oupe% in&o &1o %i22e#en& 'a&ego#ies@ &he in&e#nal an% &he e=&e#nal s'hools. Tai3i4uan7 &oge&he# 1i&h )ing-yi 4uan7 Ba-gua ?hang7 Liu-he-:a-2a7 e&'.7 has :een 'onsi%e#e% &o :elong &o &he in&e#nal s'hool 1hile Gam-4uan ( ou&he#n $is&)7 "ing-'hun7 e&'. a#e 8ie1e% as e=&e#nal a#&s. Internal an' E<ternal Schools <& is %i22i'ul& &o 'lea#ly %e2ine &he in&e#nal an% &he e=&e#nal s'hools. Gene#ally spea!ing7 1hen &he ene#gy o2 a p#a'&i&ione# o2 a 'e#&ain s&yle appea#s mo#e on &he ou&si%e o2 &he :o%y7 2o# e=ample in &he mus'les7 his s&yle 'an :e sai% &o :elong &o &he e=&e#nal s'hool7 1hi'h has su'h %is&inguishe% 'ha#a'&e#is&i's as 2as&7 e=plosi8e7 an% huge ene#gy 'onsump&ion. (n &he o&he# han%7 &he ene#gy o2 &he in&e#nal s&yle p#a'&i&ione#s &#a8els %eep insi%e &he :o%y in &he in&e#nal o#gans an% insi%e o# along &he :ones an% ligamen&s7 1hi'h is no& easily seen :y ou&si%e#s. lo17 gen&le7 'alm7 e&' a#e &he main 'ha#a'&e#is&i's o2 &he in&e#nal s&yles su'h as Tai3i4uan7 Ba-gua ?hang an% /i-4uan. <n o&he# 1o#%s7 &he e=&e#nal s&ylis&s &#ain ha#% &o in'#ease &hei# mus'ula# s&#eng&h 1hile &he in&e#nal s&ylis&s7 &hei# 4i (li2e ene#gy) an% 3ing (in&e#nal s&#eng&h). This 'on'ep& is a''ep&e% :y many people :u& %ispu&e% :y 4ui&e a 2e1 o&he#s. The #eason is &ha& 1hen e=&e#nalis&s a#e ma&u#e in &hei# s!ill an% age an% no longe# #ely on :#u&e 2o#'e &o 2igh& o22 &hei# opponen&s7 &hey a#e mo#e #ela=e% an% &hei# ene#gy 2lo1 insi%e &hei# :o%y as 1ell7 1he#eas some aspe'&s o2 Tai3i &#aining a#e also mo#e e=&e#nal &han in&e#nal. The &1o s'hools mee& ea'h o&he# a& highe# le8els. The .i)i'ing ?ine Tai3i4uan :elongs &o &he in&e#nal s'hool :e'ause i& p#o8i%es goo% &#aining on ou# min%7 4i an% 3ing. <& emphasi?es #ela=a&ion7 use o2 min% an% goo% :o%y alignmen& &o p#o%u'e s&#ong 1hole :o%y 2o#'e ins&ea% o2 #elying &oo mu'h on lo'al mus'ula# 2o#'e. 5o1e8e#7 &his %oes no& mean e8e#y&hing 1e %o in Tai3i4uan is in&e#nal. <2 1e &a!e a goo% loo! a& &he p#a'&i'e o2 Tai3i4uan7 1e 'an see a lo& o2 e=&e#nal elemen&s in i&. The %i22e#en'e :e&1een &he e=&e#nal elemen&s in Tai3i4uan an% &ha& o2 &he e=&e#nal s'hool is in &ha& 1e mo8e gen&ly an% slo1ly &o a'&i8a&e ou# 4i an% :#ing ou& ou# in&e#nal 2o#'e 1hile &he e=&e#nal s'hool &#ain 1i&h spee% an% e=plosi8e 2o#'e. o &he

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e=&e#nal elemen&s o2 Tai3i4uan shoul% :e seen in &his 'on&e=& an% no& :e 'on2use% 1i&h &he e=&e#nal s'hool. 5hat are the internal elements o e<ternalF Tai#i$uan training an' what are

The in&e#nal elemen&s o2 Tai3i4uan a#e &he &#aining 1hi'h 1e 'anno& easily see@ &he min%7 &he :io-ene#gy (4i) an% &he in&e#nal s&#eng&h (3ing). The e=&e#nal elemen&s a#e 1ha& 1e 'an easily see@ &he Tai3i #ou&ines an% &he s&#eng&h &#aining p#og#ams using e4uipmen&s su'h as Tai3i #ule#7 Tai3i :all7 &he long pole7 pun'h :ag7 e&'. The e=&e#nal &#aining in Tai3i4uan helps &o !i'!-s&a#& o# a'&i8a&e 4i7 imp#o8e ou# heal&h an% 2i&ness7 an% &o some e=&en& in'#ease ou# physi'al s&#eng&h. The in&e#nal &#aining 1ill :#ing ou# heal&h7 2i&ness an% s!ill &o a ne1 heigh&. The &1o a#e so in&e#&1ine% &ha& &hey a#e insepa#a:le. 3oing rom E<ternal Elements to Internal

Tai3i4uan &#aining s&a#&s 2#om &he e=&e#nal 'omponen&s. >8e#y&hing 1e %o 2#om &he #ou&ines an% s&#eng&h-&#aining p#og#ams &o push-han%s7 ma#&ial a#&*s appli'a&ions7 an% e8en spa##ing a#e all e=&e#nal a& &he :eginning s&age. Bu& 1i&h &#aining ou# &e'hni4ues 1ill imp#o8e7 1e 1ill slo1ly %e8elop s&#ong 4i (:io-ene#gy) 2lo1 an% 'an s&#i!e 1i&h e=plosi8e 3ing (in&e#nal s&#eng&h)7 &hen 1e :e'ome in&e#nal s&ylis&s. To mo8e 2#om e=&e#nal &o in&e#nal 1e 1ill ha8e &o go &h#ough a long &#aining p#o'ess7 1hi'h s&a#&s 1i&h imp#o8ing ou# heal&h an% 2i&ness an% :uil%ing a s&#u'&u#e 1he#e 4i 'an 2lo1 2#eely. To imp#o8e ou# heal&h 1e &#ain slo1ly an% gen&ly. Ksing 2o#'e is no& #e'ommen%e% as i& %#ains on ou# ene#gy &oo mu'h. Tha& is one o2 &he #easons 1e emphasi?e #ela=a&ion. A goo% 1ay &o p#a'&i'e in a #ela=e% manne# is no& &o ha8e &he %esi#e &o 2igh& %u#ing &#aining. The i%ea o2 2igh&ing 3us& ma!es us &ense up7 an% ou# in&e#nal ene#gy s&agnan& ins&ea% o2 2lo1ing 2#eely. $o# &his #eason some mas&e#s %o no& &ea'h ma#&ial a#&*s appli'a&ion a& &he :eginning s&age7 :u& 3us& &ea'h &he 2o#m in &he hope &ha& i2 s&u%en&s p#a'&i'e &he 2o#m 'o##e'&ly in a #ela=e% manne#7 &hei# 3oin&s an% ligamen&s 1ill slo1ly :e loosene%7 pa8ing 1ay 2o# &hei# ene#gy &o 2lo1. They 1ill :e'ome 2i&&e# an% heal&hie#7 an% 'an mo8e on &o &he in&e#nal &#aining. The#e 1as a #a#e o''asion in &he Chen 0illage. <n o#%e# &o spee% up &he %e8elopmen& o2 &he 4i 2lo1 an% s&#eng&hen &he physi'al :o%y7 Chen Bhao-pi7 a #eno1ne% +8&h gene#a&ion Chen &ylis&7 en'ou#age% his s&u%en&s &o &#ain 1i&h spee% an% 2o#'e so &ha& &he s&i22ness in &he :o%y 'oul% :e :#o!en up mo#e 4ui'!ly an% &hei# physi'al s&#eng&h 'oul% :e in'#ease%. A2&e# &his &hey 1oul% :e #eally #ela=e% an% a:le &o mo8e &o &he in&e#nal &#aining mo#e 4ui'!ly. This i%ea is 8e#y simila# &o )ing-yi 4uan*s app#oa'h7 :u& 1o#!s 1ell only 1i&h younge# people 1ho ha8e a lo& o2 ene#gy. The Torso &etho's2 Ie" to &o)e to the Internal To p#a'&i'e &he 2o#m 'o##e'&ly7 &he !ey lies in &he &o#so me&ho%s7 1hi'h is &he 2i#s& an% ma3o# hu#%le in &he Tai3i &#aining. <2 1e 2ail &o &a'!le &his7 all ou# e22o#&s 1ill :e 1as&e%. < ha8e hea#% people 'omplain &ha& a2&e# lea#ning Tai3i4uan 2o# some yea#s &hey seem &o s&ay a& &he same le8el all &he &ime no ma&&e# ho1 ha#% &hey &#ain. "ha& is 1o#se is &ha& &hei# &ea'he# 'anno& help &hem imp#o8e ei&he#. This is :e'ause &hey a#e &he 8i'&ims o2 'onse#8a&ism o# se'#e'y in &he Tai3i4uan 'i#'le7 an% &um:le on &he 2i#s& o:s&a'le o2 &hei# Tai3i p#a'&i'e. ome &ea'he#s 3us& &ea'h &he Tai3i 2o#m :u& hi%e &he &o#so

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me&ho%s 2#om &hei# s&u%en&s. Tha& is one o2 &he main #easons 1hy &hey ma!e no p#og#ess in &hei# &#aining. The &o#so me&ho%s a#e li!e &he 2i#s& 2i8e poin&s in /ang Cheng-2u*s Ten <mpo#&an& poin&s 1i&h 1hi'h e8e#yone is 2amilia#7 :u& 2e1 people !no1 ho1 &o pu& in&o p#a'&i'e. >8e#y so o2&en < ha8e &o as! my s&u%en&s &o li2& up &he &op o2 &hei# hea%s &o ma!e &hei# :o%y longe#. < ha8e seen so many p#a'&i&ione#s p#a'&i'e 1i&h a '#ou'hing pos&u#e an% %o &he mo8emen&s only 1i&h &hei# a#ms. A2&e# < ha8e sho1n &hem ho1 &o suspen% &hei# hea%-&op7 &he ne=& minu&e &hey go :a'! in&o &hei# ol% ha:i& again. ome o&he# p#a'&i&ione#s al1ays &hin! &hey ha8e go& &he :o%y alignmen& #igh& o# %o no& &hin! &he &o#so me&ho%s impo#&an& an% so %o no& 1an& &o lis&en. They nee% &o #e2o#m &hei# a&&i&u%e in o#%e# &o imp#o8e &hei# s!ill. < ha8e 1#i&&en an a#&i'le on &he &o#so me&ho% (pu:lishe% in T*ai Chi maga?ine Ce'em:e# +,,,)7 :u& 1oul% li!e &o #e'api&ula&e &he ma3o# poin&s7 1hi'h a#e@ +) li2& &he hea%-&op up7 an% H) :en% ou# !nees7 2le= ou# hip 3oin&s an% si& %o1n on ou# leg(s). "hen 1e 2eel ou# legs a#e 2i#m (li!e 1e a#e si&&ing on an in8isi:le s&ool7) &he 1eigh& o2 ou# shoul%e#s goes s&#aigh& %o1n &o ou# 2ee& an% 1e a#e 'onne'&e% &o &he g#oun%7 i& is a sign 1e ha8e go& i& #igh&. Cu#ing ou# p#a'&i'e7 1e shoul% al1ays si& on one leg7 1hi'h gi8es a 2i#me# 2eeling &han &he o&he#. Any &ime 1hen &his 2i#mness %isappea#s7 1e a#e no& 'onne'&e% &o &he g#oun% an% so 1e 2ail &he se'on% impo#&an& #e4ui#emen&. To li2& &he hea%-&op up helps &o :#ing up &he ene#gy 2#om &he g#oun% &o &he uppe# :o%y. "e nee% &o li2& &he &op o2 ou# hea% up (o# e8en &he &op o2 ou# :a'! up i2 &his helps) :y pulling in ou# 'hin (#emem:e# %o no& #aise you# 'hin) so &ha& ou# &o#so is &1o o# &h#ee millime&e#s longe# (mus& &#y &o ma!e &he &o#so longe#)7 &hen 1e ha8e a goo% 'han'e o2 ge&&ing &his #e4ui#emen& #igh&. $inally7 i2 1e 'an use ou# &o#so &o mo8e ou# a#ms7 1e 'an ma!e ou# 1hole :o%y 1o#! as a uni&7 an% la&e# on7 'an p#o%u'e 1hole :o%y 2o#'e. These poin&s a#e easie# sai% &han %one7 an% 2ailing &o 'omply 1i&h &he &o#so me&ho%s is one o2 &he main #easons 1hy many p#a'&i&ione#s 'an ma!e no p#og#ess in &hei# &#aining. Kn2o#&una&ely7 &hey 'anno& ge& ou& o2 &his p#o:lem :y &hemsel8es an% 1ill nee% a goo% &ea'he# 1ho !no1s ho1 an% a#e 1illing &o #e8eal &his se'#e& &o help &hem. Chan7Chuang2 The 1est &eans to Increase *i an' ;ing Ge&&ing &he &o#so me&ho%s #igh& is a 2i#s& s&ep in es&a:lishing a s&#u'&u#e in ou# :o%y 1he#e ou# 4i 'an :e a'&i8a&e% an% 2lo1. (u# 4i 1ill 2lo1 1i&h ou# mo8emen&s. <2 1e 1an& &o imp#o8e mo#e 4ui'!ly an% ma!e ou# 4i s&#ong enough &o %#i8e ou# mo8emen&s 1e 1ill nee% &o spen% a lo& o2 &ime on ?han-?huang (s&an%ing pos&u#es)7 espe'ially &he ones 'alle% ;>m:#a'e &he Balloon; e8enly-1eigh&e% s&an'e an% ;>m:#a'e &he Balloon; :a'!e% 1eigh&e% s&an'e. 5o1 %o 1e !no1 &ha& 1e ha8e %one &he s&an%ing e=e#'ise 'o##e'&lyJ <n &he ;>m:#a'e &he Balloon; e8enly-1eigh&e% s&an'e7 1e s&an% up#igh& li!e in &he ;-#epa#ing $o#m; an% #aise :o&h a#ms &o &he heigh& o2 ou# shoul%e#s 1i&h &he #igh& palm in 2#on& o2 &he #igh& shoul%e# an% le2& palm :e2o#e &he le2& shoul%e#. (u# a#ms a#e #oun% li!e em:#a'ing a :ig :alloon. (The shape o2 &he :alloon is o:long 1i&h &he el:o1s a& &he 1i%e# en%s.) "e ha8e &o ma!e su#e &he &op o2 ou# hea% goes up an% &he pa#&s :elo1 ou# 'al2 mus'les in ou# legs go %o1n. The mo8emen& in opposi&e %i#e'&ions 1ill leng&hen an% loosen ou# ne'! an% spine 1i&h 'onsis&en& p#a'&i'e. "hen &his happens7 ou# :u&&o'!s 1ill pull in &o 'onne'& ou# legs &o ou# uppe# :o%y &o ma!e 1ay 2o# 4i &o go up. "e 'an 2eel ou# 1hole :o%y is uni&e% in&o one an% 4i 'an 2lo1 2#eely 2#om ou# 2ee& &o ou# hea% an% &hen %o1n. This 1ill no& happen 2o# :eginne#s. <2 you ha8e %one &his pos&u#e 2o# o8e# si= mon&hs o# a yea# you 1ill ha8e

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&his e=pe#ien'e7 an% &his is only &he :eginning. The :es& is ye& &o 2ollo1. <& is possi:le &o ma!e 4i in ou# :o%y 2lo1 li!e 1a8es in &he o'ean 1i&h some 8isuali?a&ions. $o# e=ample7 1e 'an imagine 1e 1an& &o mo8e &he :alloon &o a pla'e 3 o# 5 me&e#s in 2#on& o2 us. "e mus& ha8e &he %esi#e &o mo8e &he :alloon 2o#1a#% :u& shoul% no& mo8e ou# :o%y. Then 1e 'an 2eel ou# 4i is so s&#ong &ha& i& mo8es ou# :o%y sligh&ly 2o#1a#%. "hen 1e 1an& &o :#ing &he :alloon :a'!7 ou# 4i 1ill mo8e ou# :o%y :a'!. o 1e 'ul&i8a&e ou# 4i an% ma!e i& mo8e li!e 1a8es :y imaging mo8ing a :alloon 2o#1a#% an% &he :a'!1a#%. To :uil% up s&#ong in&e#nal s&#eng&h7 1e nee% &o use o&he# 8isuali?a&ions. $o# e=ample7 in &he a:o8e ?han-?huang pos&u#e7 ins&ea% o2 imagining 1e 1an& &o mo8e a :alloon 2o#1a#% an% :a'!1a#%7 1e imagine 1e a#e hol%ing an% mo8ing a :ig soli% 1oo%en :all. This 8isuali?a&ion 1ill help ou# :o%y &o p#o%u'e a lo& o2 s&#eng&h &o pe#2o#m &he &as!. To mo8e &o a highe# le8el o2 in&e#nal s&#eng&h :uil%ing7 1e nee% &o %o &he ;>m:#a'e a Balloon; :a'!-1eigh&e% s&an'e (2o# mo#e %e&ail see &he Ce'em:e# HAA+ issue o2 T*ai Chi maga?ine)7 1he#e you imagine you &#y &o li2& up a :ig soli% 1oo%en :all7 an% &hen plunge i& %o1n o# push i& 2o#1a#% an% &hen :a'!1a#%7 e&'. The in&e#nal s&#eng&h gene#a&e% :y &hese 8isuali?a&ions is &#emen%ous an% 'anno& :e a'hie8e% :y only %oing &he 2o#m. Bu& :e 'a#e2ul 1hen using &hese 8isuali?a&ions as a& &he :eginning you 1ill &en% &o use 2o#'e an% ge& 8e#y &i#e%. &op 1hen you :egin &o 2eel &i#e% :e2o#e ha#m 'an o''u# &o you. The p#in'iples 2o# &hese 8isuali?a&ions a#e@ use min% no& 2o#'e7 an% &he smalle# &he mo8emen&7 &he :e&&e# 4i 2lo1. <2 1e 1an& &o #ea'h &he &op le8el o2 Tai3i &#aining 4ui'!ly7 s&an%ing e=e#'ises a#e an in%ispensa:le ai% as &hey 'an ma!e ou# :o%y alignmen& 'o##e'&7 gi8e us a 8e#y s&#ong 4i 2lo17 1hi'h 1ill a''umula&e in&o s&#ong 3ing o# in&e#nal po1e#7 help %e8elop &he s&#eng&h o2 'en&#al e4uili:#ium in ou# :o%y7 e&'. !entral E$uili:rium2 the Steel in @ur 1o'" The 'en&#al e4uili:#ium in ou# :o%y has no& :een %e2ine% p#ope#ly. Go& many people ha8e hea#% o2 i& an% !no1 a:ou& i&s 2un'&ion. <& 'an :e easily 'on2use% 1i&h &he 'en&e# line o2 &he :o%y7 1hi'h is a s&#aigh& line %o1n 2#om &he hea% &ha& %i8i%es &he :o%y in&o &1o e4ual 1eigh&s. <n &he ;-#epa#ing $o#m;7 ou# 'en&e# line is 2#om &he &op o2 &he hea% #unning %o1n &o ou# pe#ineum an% &he g#oun%. "hen 1e s&an% in a #e8e#se :o1 s&an'e 1he#e ou# 1eigh& is mo#e in &he :a'! 2oo&7 &he 'en&e# line mo8es sligh&ly &o &he #ea# leg. <n a :o1 s&an'e &he 'en&e# line is 'lose# &o &he 2#on& leg. Cen&#al e4uili:#ium is &he 'en&e# line plus &he in&e#nal s&#eng&h p#o%u'e% :y li2&ing &he &op o2 &he hea% up an% a& &he same &ime ma!ing &he 2ee& go %o1n. The mo8emen& in opposi&e %i#e'&ions - &op an% :o&&om - p#o%u'es s&#eng&h7 1hi'h ma!es us 2eel li!e s&eel has :een ins&ille% in ou# :o%y. The 'en&#al e4uili:#ium #uns 2#om &he &op o2 &he hea% &o &he main 2oo& - &he 2#on& 2oo& in a :o1 s&an'e an% &he :a'! 2oo& in a #e8e#se :o1 s&an'e. This is &he #eason 1hy in ou# p#a'&i'e 1e ha8e &o si& on one leg an% li2& ou# hea% &op up. Cen&#al e4uili:#ium helps us main&ain ou# :alan'e %u#ing ou# 2o#m p#a'&i'e as 1ell as in push-han%s an% 2#ee 2igh&ing. <& is also &he main #ou&e 2#om 1hi'h 1e laun'h ou# a&&a'!s o# 'on%u'& ou# %e2ense. (u# pun'hes7 !i'!s7 e&' 'an :e mo#e po1e#2ul i2 1e ha8e ;s&eel; in ou# :o%y. <n %e2ense7 i& 'an help ou# :o%y &o a:so#: &he in'oming 2o#'e

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an% &hen #e&alia&e 4ui'!ly. <& 'an &#ans2e# &he opponen&*s 2o#'e in&o &he g#oun%7 o# 'hange i&s o1n posi&ion &o a8oi% %i#e'& 'on2#on&a&ion. Con8e#&ing ou# 'en&e# line in&o a 'en&#al e4uili:#ium one &housan% hou#s o2 &#aining. "e ha8e &o &#ain ha#% espe'ially s&an%ing e=e#'ises. The la&&e# 'an sho#&en hal2 o# &1o &hi#%. $#om my e=pe#ien'e i& is 8e#y ha#% 1i&hou& %oing s&an%ing e=e#'ises. #e4ui#es o8e# on &he 2o#m an% ou# &ime :y one &o ge& &he#e

The 2ollo1ing is an e=ample o2 ho1 &o use s&an%ing e=e#'ises &o &es& an% :uil% up ou# 'en&#al e4uili:#ium. Co &he ;>m:#a'e a Balloon; e8enly-1eigh&e% s&an'e7 2o# &en minu&es o# so7 an% &hen imagine you 1an& &o push a %oo# open 1i&h you# #igh& shoul%e#7 1hi'h mo8es sligh&ly &o &he #igh& (only +5 - HA millime&e#s). Then %o &he same 1i&h you# le2& shoul%e#. Al1ays &u#n you# 1ais& (ei&he# le2& o# #igh&) &o %o &his. /ou may ha8e no 2eeling 2o# &he 2i#s& 2e1 mon&hs o# e8en &he 2i#s& yea# 1hen you push &o &he #igh& an% &hen le2& 1i&h you# shoul%e# an% 8i'e 8e#sa. <2 you pe#sis& long enough7 you 1ill :e a:le &o 2eel &he#e is a line 2#om &he &op o2 you# hea% &o one o2 you# 2ee&. This line shi2&s 1i&h you# mo8emen&7 an% &his is you# 'en&#al e4uili:#ium. The DEm:race a 1alloonD :acE7weighte' stance is e8en mo#e help2ul in es&a:lishing &he 'en&#al e4uili:#ium 2o# us. $o# mo#e %e&ails7 see my a#&i'le on ;-o1e# Cis'ha#ge in Chen &yle Tai3i4uan; pu:lishe% in &he Ce'em:e# HAA+ issue o2 T*ai Chi maga?ine. !han Si ;ing2 the 1est 5a" to &o)e @ur *i (u# 'en&#al e4uili:#ium7 on'e es&a:lishe%7 'an help 4i go up an% %o1n 8e#y easily. To sen% 4i &o o&he# %i#e'&ions - 2#on&7 :a'!7 le2& an% #igh&7 1e nee% &o mo8e in a spi#al an% 'i#'ula# manne#. Tha& is 1hy in &he Tai3i #ou&ines ou# a#ms al1ays mo8e in 'i#'les o# hal2 'i#'les7 an% ne8e# a s&#aigh& line. The 'i#'ula# mo8emen&s o2 ou# a#ms a#e a'&ually p#opelle% :y ou# up#igh& &o#so7 1hi'h &u#ns le2& o# #igh& &o ma!e &hem spi#al an% p#o%u'e &he in&e#nal s&#eng&h 'alle% Chan si 3ing meaning sil! #eeling 2o#'e. !han si #ing originates rom 'an7tian in ou# lo1e# a:%omen7 2#om 1he#e 4i goes %o1n &o ou# 2ee& an% 'omes up again &h#ough ou# &o#so &o ou# a#ms. <& is impo#&an& &ha& 1e %o no& &u#n o# mo8e ou# a#ms :y &hemsel8es; o&he#1ise 4i 'anno& #ea'h &he#e an% &he 2o#'e is only lo'al 2o#'e. "e shoul% &#ain un&il ou# 'hes& an% 1ais& 'an 1o#! as a uni& &hen 1e 'an use ou# &o#so &o %#i8e ou# a#ms &o p#o%u'e 1hole :o%y 2o#'e. The p#o'ess goes li!e &his@ &#ain so &ha& 'hes& an% 1ais& :e'ome one (1hi'h is &o#so. "ais& an% 'hes& shoul% ne8e# 1o#! sepa#a&ely)7 &o#so an% legs :e'ome one (i2 1e &u#n ou# &o#so 2i#s&7 1hi'h ma!es ou# legs &u#n in suppo#&)7 an% 2inally 1hole :o%y :e'omes one i2 1e use ou# &o#so an% legs &o mo8e ou# a#ms. "e 1ill 2eel ou# :o%y an% uppe# a#ms a#e one pie'e 2i#s& an% &hen &he 2eeling sp#ea%s on &o &he 1hole a#m. Tha& is ho1 'han si 3ing is pe#2o#me%. <n ou# p#a'&i'e 1e mus& #emem:e# &o &u#n ou# &o#so7 a#ms an% legs in &his manne# an% %o i& &o &he 2ull. The spi#al mo8emen&s help p#op up ou# :o%y &o ma!e i& no& &oo loose o# so2& an% 4i &h#i8e on spi#als. pi#al mo8emen&s help &o :#ing ou& 4i an% ma!e 4i :e'ome so s&#ong &ha& i& &a!es 'on&#ol o2 o# %#i8e &he mo8emen&s - a goo% 1ay &o mo8e 2#om e=&e#nal &o in&e#nal. Training on .antian o 2a#7 1e !no1 i2 1e p#a'&i'e in a #ela=e% manne# a''o#%ing &o &he

56

&o#so me&ho%s7 1e 'an ma!e 4i 2lo17 s&an%ing e=e#'ises help &o %#ama&i'ally in'#ease ou# 4i an% ou# in&e#nal s&#eng&h an% spi#al mo8emen&s7 1i&h &he suppo#& o2 &he s&#eng&h o2 'en&#al e4uili:#ium7 help &o ma!e 4i %#i8e ou# mo8emen&s. <2 1e 'an %o all &hese7 1e a#e on &#a'! &o &he in&e#nal &#aining. <2 1e in'lu%e %an-&ian &#aining in ou# p#a'&i'e7 ou# in&e#nal &#aining 1ill :e 'omple&e. The saying ;(n &he insi%e 1e &#ain on ou# :#ea&h; an% on &he ou&si%e ou# :ones7 ligamen&s an% s!in; is an in%i'a&ion &ha& %an-&ian &#aining is impo#&an&. .an7tian is an area which inclu'es all the internal organs in our lower a:'omen. Taois& mon!s 'ompa#e &he human :o%y &o &he uni8e#se7 1hi'h 1o#!s 1ell only 1hen /in an% /ang a#e :alan'e%. A''o#%ing &o Taois& &heo#y7 &he s!y is /ang an% has 4i 1hi'h 'an 'ome %o1n &o ea#&h; an% &he ea#&h is /in an% has 4i 1hi'h 'an #ise &o1a#%s &he s!y. "hen &he &1o 4i mee&7 &he uni8e#se &h#i8es an% p#o%u'es e8e#y&hing. As long as /in an% /ang in &he uni8e#se a#e :alan'e%7 i& 1ill p#ospe# 2o#e8e#. <nsi%e ou# :o%y7 ou# hea#& (1he#e ou# mi%%le %an&ian is lo'a&e%)7 1hi'h is 'lassi2ie% as ;$i#e; in &he $i8e >lemen&s (gol%7 1oo%7 1a&e#7 2i#e an% ea#&h) is 'ompa#e% &o &he s!y; an% ou# !i%ney7 1hi'h is 'lassi2ie% as ;"a&e#; is 'ompa#e% &o &he ea#&h. o 1e shoul% &#ain &o ma!e 4i 2#om &he hea#& sin! %o1n &o &he !i%ney. The &1o 4i mee& in %an-&ian. Cu#ing &hei# si&&ing me%ia&ion7 &he Taois& mon!s !eep &hei# min% on &hei# %an-&ian so &ha& 4i 2#om &he hea#& 'an sin! &he#e &o mee& &he 4i 2#om !i%ney. "hen &his happens7 %an-&ian an% &he !i%neys a#e 1a#m as 4i is a'&i8a&e%7 an% 2#om he#e 4i 'an 2lo1 on &o &he 'o''y= an% &hen up along &he spine &o &he hea% an% :a'! %o1n again &o %an-&ian &o 'omple&e a small 'y'le. This #e3u8ena&es ou# ene#gy an% ma!es us heal&hy an% li8e long. To ma!e &his happen in ou# p#a'&i'e 1hen 1e %o Bhan-?huang7 1e le& ou# #i:-:ones sin! an% !eep ou# min% 2o'using on %an-&ian so &ha& 4i 'an sin! &he#e an% ha8e &he same #esul&. ((ne 1ay is &o 'on'en&#a&e on ou# 2o#ehea% 2i#s&7 #ela= 2#om &he#e all &he 1ay %o1n &he 'en&e# line o2 ou# 'hes& &o ou# %an&ian an% 2o'us &he#e. Kse ou# min% no& 2o#'e.) This is no& easy &o a'hie8e 2o# :eginne#s7 :u& i2 &hey !eep &#ying &hey 1ill ge& &he#e. <n my p#a'&i'e a2&e# my min% 2o'use on %an&ian < use &he #e8e#se a:%ominal :#ea&hing 1i&h my %an-&ian #o&a&ing in &he same %i#e'&ion as my a#ms7 1hi'h 'an ha8e &he same :ene2i&s &o heal&h (as 3us& 2o'using on %an-&ia)7 :u& 'an p#o%u'e mo#e s&#eng&h 1hen issuing po1e#. $o# mo#e %e&ails see &he Ce'em:e# HAA+ issue o2 T*ai Chi maga?ine. <& is &he 4i in my %an-&ian &ha& %#i8es all my mo8es. Pure *i an' Impure *i o 1e 'an see &he in&e#nal elemen&s o2 Tai3i4uan is all a:ou& 4i as i& is goo% &o heal&h an% sel2-%e2ense. "hen 4i 'i#'ula&es7 i& 'an go up ou# spine &o ou# hea%7 1hi'h 'an ma!e us 2eel li!e ligh&ning o# ele'&#i'i&y going &h#ough ou# hea% an% spine o# 1e a#e ha8ing a sho1e#. 6i 'an also go in &he ene#gy pa&hs o# e8e#y1he#e in ou# :o%y7 1hi'h 'an ma!e us 2eel li!e 1a8es #aging in ou# :o%y. The 2eeling is 8e#y s&#ong an% 2as& :u& ou# :o%y lo8es i& an% 'an &a!e i& all no ma&&e# ho1 s&#ong an% ho1 2as& 4i mo8es. This !in% o2 4i is goo% 4i as i& gi8es 'leanse all &he %i#&y pa#&i'les in ou# us o2 'h#oni' %iseases. <& shoul% ma!e ene#ge&i'7 no& &i#e%7 si'!7 so#e7 e&'. us ene#gy an% s&#eng&h7 an% 'an :o%y &o !eep us heal&hy o# heal us 2eel #e2#eshe% an% %u#ing ou# p#a'&i'e. "hen 1e

57

men&ion 4i in Tai3i4uan o# 4i-gong7 1e #e2e# &o &his !in% o2 4i. Taois&s 'onsi%e# goo% 4i is in:o#n an% is s&o#e% in ou# !i%neys. Goo% o# in:o#n 4i is 'lassi2ie% as ;1a&e#* in &he $i8e >lemen&s. As 1e g#o17 &he in:o#n 4i %e&e#io#a&es s&ea%ily. This is one o2 &he #easons 1hy some people ha8e poo# heal&h. -#a'&i'ing me%i&a&ion7 4i-gong o# Tai3i4uan is 2o# &he #e8i&ali?a&ion o2 &he in:o#n 4i. The#e is ano&he# !in% o2 4i 1hi'h 1e ge& 2#om &a!ing in 2oo%7 1a&e# an% ai#. This !in% o2 4i is no& so pu#e an% s&o#e% in ou# mi%%le %an&ian o# ou# hea#&. <& is 'lassi2ie% as ;$i#e; in &he $i8e >lemen&s. The &1o !in%s o2 4i ha8e &o :e :alan'e%. As ;$i#e 6i; is %ominan& in ou# :o%y7 an% ;"a&e# 6i; is minimal7 1e nee% &o &#ain &o in'#ease &he in:o#n 4i an% lea8e &he a2&e#:i#&h o# impu#e 4i alone. 5hen we 'o Ghan7Ghuang or practice the Tai#i orm9 we want our $i to low. This is pu#e 4i7 :u& impu#e 4i 'an :e s&i##e% up a''i%en&ally. <n ou# p#a'&i'e 1hen 1e &hin! o2 4i7 1e 1ill :e &ense% up an% ou# goo% 4i 1ill :e s&agnan&. "hen 1e &#y &o 2o#'e 4i mo8e7 goo% 4i 1ill :e supp#esse% an% impu#e 4i &a!es o8e#. "hen an o8e#supply o2 impu#e 4i7 o2&en a''ompanie% :y an o8e#-supply o2 :loo% as 1ell7 mo8es in&o ou# hea%7 i& ma!es us 2eel %i??y o# ha8e a hea%a'he. "hen i& :uil%s up in ou# 'hes&7 i& 'an ma!e us 2eel &igh& in &he#e. Too mu'h impu#e 4i (s&i##e% up :y using 2o#'e) ma!es us 2eel &i#e%7 %i??y7 pain o# o&he# %is'om2o#&s an% is :a% 2o# heal&h. o 1e nee% &o al1ays #emin% ou#sel8es &o #ela= an% use min% an% no& 2o#'e %u#ing ou# p#a'&i'e. (.us& 'on'en&#a&e on &he :o%y alignmen& an% %o &he mo8es gen&ly7 an% no& &hin! o2 4i. <2 1e ge& &his #igh&7 4i 1ill 2lo1 na&u#ally an% 1e 1ill !no1.) <2 1e 2eel g#ea& o# #e2#eshe% in ou# p#a'&i'e7 &hen 1e ha8e go& i& #igh&. !onclusion The Tai3i #ou&ines7 s&#eng&h &#aining p#og#ams7 e&'. a#e only e=&e#nal. They a#e means 2o# us &o :#ing ou& &he in&e#nal o2 Tai3i4uan7 1hi'h #e4ui#es a lo& o2 ha#% 1o#!. To :e an in&e#nal s&ylis&7 1e nee% &o spen% a lo& o2 &ime on Bhan-?huang an% &he #ou&ines a''o#%ing &o &he &o#so me&ho%s in o#%e# &o :uil% a s&#u'&u#e 1he#e 4i 'an 2lo1 s&#ongly an% in&e#nal s&#eng&h in'#ease s&ea%ily. This &#aining p#o'ess is long an% ha#% an% only &hose 1ho pe#sis& in &#aining 'an ge& &he#e. A2&e# a 2e1 yea#s o2 ha#% &#aining7 1e 'an su%%enly 2in% &ha& ou# :o%y alignmen& is pe#2e'&7 ou# 4i 2lo1s in ou# :o%y li!e 1a8es o# ligh&ning7 ou# :ones a#e ha#%ene% an% 8e#y hea8y7 an% 1e a#e so 2ull o2 ene#gy. "e ha8e a goo% 2oun%a&ion &o mo8e on &o o&he# &#aining su'h as push-han%s an% spa##ing. This article was published in the August 2002 issue of Tai Chi magazine. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIII

13) The Function o

By Tu-Ky Lam

Tai#i$uan 6outines

"i&h millions o2 people all o8e# &he 1o#l% p#a'&i'ing an% lea#ning Tai3i4uan7 i&s popula#i&y is un%enia:le. 5o1e8e#7 main&aining &his &#en% an% imp#o8ing ou# Tai3i s!ill is an a#ea o2 'on'e#n. < no&i'e many Tai3i s&u%en&s as 1ell as p#a'&i&ione#s ha8e some mis'on'ep&ions

58

a:ou& Tai3i4uan7 1hi'h a#e hin%e#ing &he p#og#ess o2 &hei# lea#ning. (ne o2 &he mis'on'ep&ions is@ &o lea#n Tai3i4uan is &o lea#n &he #ou&ines an% &he mo#e #ou&ines you lea#n7 &he :e&&e# you a#e. Be'ause o2 &his mis'on'ep&ion7 s&u%en&s &#y &o lea#n as many #ou&ines as &hey 'an an% &#y &o lea#n as many s&yles as &hey 'an. (ne o2 my &ea'he#s 'an %o &he #ou&ines o2 2ou# %i22e#en& s&yles@ Chen7 /ang7 "u an% 5ao. (n'e < &al!e% &o him on &he phone7 he &ol% me 2ou# o2 his senio# s&u%en&s 1e#e lea#ning 5ao s&yle Tai3i4uan 2#om him. >a'h o2 &hem 1as paying him 2o#&y Aus&#alian %olla#s an hou#. 5e ma%e T+HA an hou#. < &ol% him &he Chen #ou&ines &ha& he &augh& me 1e#e e='ellen& an% < 1oul% no& lea#n 5ao s&yle e8en i2 he &augh& i& &o me 2#ee o2 'ha#ge. This &ea'he# also &ol% me &ha& &o lea#n Tai3i4uan is &o 1o#! on &he &o#so me&ho%s. The #ou&ines a#e 3us& a means 2o# us &o %o &his. "e ha8e &o &#ain a& leas& an hou# a %ay on ou# #ou&ines so &ha& ou# :o%y alignmen& 1ill ge& :e&&e# an% :e&&e# an% 1e 'an 2ollo1 ou# opponen&s an% s&#i!e :a'! a& 1ill. To a'hie8e &his goal7 1e ha8e &o go &h#ough a s&age 1he#e ou# 3oin&s an% &en%ons a#e loosene%7 an% ou# 3ing o# in&e#nal s&#eng&h %e8elops. Lea#ning many #ou&ines 1ill no& imp#o8e you# s!ill. (n &he 'on&#a#y i& is a han%i'ap &o you# p#og#ess. /ou a#e :ogge% %o1n :y &he many #ou&ines &ha& you &#y &o #emem:e#. >a'h &ime you lea#n a ne1 #ou&ine7 you a#e #igh& :a'! a& &he :eginne#*s s&age. Al&hough you 'an lea#n &he ne1 #ou&ine 2as&e#7 i& may no& imp#o8e you# Tai3i s!ill. <& &a!es a:ou& si=&y hou#s 1i&h you# &ea'he# &o lea#n &he 2i#s& #ou&ine7 an% ano&he# si=&y hou#s &o lea#n &he se'on%. The#e a#e o8e# &en #ou&ines in &he 2i8e ma3o# Tai3i s&yles. This means i& 1ill &a!e a:ou& si= hun%#e% hou#s &o lea#n &hem all. /ou may &hin! you#sel2 &o :e 8e#y goo% as you ha8e lea#ne% &he Tai3i #ou&ines o2 &he 2i8e ma3o# s&yles. 5o1e8e#7 you may s&ill only a& &he %oo#s&ep o2 &he pala'e o2 Tai3i4uan - &he :eginne#*s le8el. <2 you 'on'en&#a&e only on &he one o# &1o #ou&ines7 1o#! on you# :o%y alignmen& an% %o a lo& o2 s&an%ing p#a'&i'e7 &he #esul&s o2 you# e22o#& 1ill :e &en &imes :e&&e# &han lea#ning as many #ou&ines as you 'an. < only &ea'h &he &1o Chen #ou&ines &o my s&u%en&s. < 1ill no& &ea'h &hem &he 1eapons #ou&ines un&il < am sa&is2ie% &ha& &hei# :o%y alignmen& is sa&is2a'&o#y an% &hey &#ain 1ell o8e# one hou# a %ay. The #ou&ines < &ea'h my s&u%en&s a#e only a means 2o# me &o &ea'h &he :o%y alignmen&. < 1an& my s&u%en&s &o %o ea'h mo8e pe#2e'&ly 1ell. <2 &hey %o no& p#a'&i'e %iligen&ly7 &hey 1ill no& lea#n. 5o1 %o < &ea'h &he &o#so me&ho%sJ The main poin&s a#e in my a#&i'le en&i&le% *;-#a'&i'e Gui%e.; <n ea'h session7 < #e4ui#e my s&u%en&s al1ays si& p#ope#ly on &hei# legs an% li2& &hei# hea% &op up 1hen &hey p#a'&i'e &he 2o#m. This is only &he :eginning. < al#ea%y 'ome a'#oss p#o:lems. ome s&u%en&s ha8e no in&en&ion &o li2& &hei# hea% &op up a& all. Dy insis&en'e ma!e some o2 &hem li2& up &hei# hea% &op. Then &hey %o no& 1an& &o si& on &hei# legs - < 'all &his *la?y si&&ing*. A2&e# &hey ha8e lea#ne% ho1 &o li2& up &he &op o2 &hei# hea% an% si& p#ope#ly7 ano&he# p#o:lem a#ises@ &hey %o no& &#ain ha#% enough &o ma!e &hei# :u&&o'!s se& in &hei# so'!e&s. They ha8e no& :een a:le &o :uil% up &he s&#eng&h o2 'en&#al e4uili:#ium. T#a%i&ional Tai3i &#aining me&ho%s #e4ui#e s&u%en&s &o p#a'&i'e &he #ou&ines HA #eps a %ay. This is an impossi:le &as! 2o# us &o%ay. The#e

59

is a 1ay a#oun% &his. -#a'&i'e /i4uan an%Lo# )ingyi s&an%ing p#a'&i'e an hou# a %ay plus 4 #eps o2 #ou&ine p#a'&i'e a %ay 1ill :#ing &he same #esul&. &an%ing p#a'&i'e 'an spee% up ou# lea#ning p#o'ess many &imes 2as&e# &han p#a'&i'ing &he 2o#m alone. (<2 you &#ain ha#% 1i&h s&an%ing p#a'&i'e an% &he 2o#m li!e < ha8e 3us& sai% an% ma!e li&&le p#og#ess7 &hen &he p#o:lem lies 1i&h you# :o%y alignmen&. /ou nee% &o see! &he help o2 a &ea'he# 1ho has &his e=pe#&ise.) A2&e# < &ea'h &he &o#so me&ho%s an% s&an%ing p#a'&i'e7 (1hi'h is &he main pa#& o2 my &ea'hing7) < &ea'h push-han%s7 ma#&ial a#&*s appli'a&ion7 s&epping7 an% po1e# %is'ha#ge. All &hese aim a& imp#o8ing ou# heal&h7 in'#ease ou# in&e#nal s&#eng&h an% ma!e p#epa#a&ion 2o# &he 2inal &es& - spa##ing an% sel2-%e2ense. The#e is so mu'h &o lea#n in Tai3i4uan. /ou nee% &o %ig %eep an% no& shallo1. <2 you a#e s&ill no& 'on8in'e% &ha& lea#ning many #ou&ines 'an pose p#o:lems7 &hen lea#n all &he #ou&ines in you# s&yle. $o# e=ample7 in Chen s&yle7 you lea#n Lao 3ia (o# )in 3ia7 o# )iao 3ia) /i lu (2i#s& #ou&ine) an% ># Lu (se'on% #ou&ine)7 :u& no& all o2 &hese (si= all &oge&he#. A :ig 1as&e o2 &ime an% you gain no&hing. Con'en&#a&ing on &1o is mu'h :e&&e# &han lea#ning all si=.) Then you lea#n &he 1eapons #ou&ines su'h as :#oa% 1o#%7 s&#aigh& s1o#%7 spea#7 long s&a227 ma'es7 p#ing an% Au&umn hal:e#%7 e&'. These 1eapons #ou&ines 'an ma!e you loo! goo% &hough you may no& :e goo%. o 1ha& is &he 2un'&ion o2 &he Tai3i #ou&inesJ Tai3i #ou&ines a#e only emp&y shells. They a#e a means 2o# us &o &#ain on &he &o#so me&ho%s &o :#ing ou& &he su:s&an'e. The mo#e 1e &#ain on &he &o#so me&ho%s &he :e&&e# 1e 1ill :e. o 1e nee% &o p#a'&i'e 4 o# 5 #eps o2 &he #ou&ines a %ay7 paying spe'ial a&&en&ion on ou# :o%y alignmen& as &o :#ing a:ou& &he #esul& 1e 1an&. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIII

1+) !han Si ;ing ,n' Its ,pplication

By Tu-Ky Lam D!han si #ingD or silE reeling orce is a circular an' spiral orce. "hen 1e p#a'&i'e Chen s&yle Tai3i4uan7 1e 'an see o# 2eel &ha& ou# legs7 :o%y an% a#ms a#e &u#ning o# &1is&ing on &hei# o1n a=is up1a#%s an% %o1n1a#%s7 sen%ing ou# in&e#nal 2o#'e 2#om &he 2ee& &o &he a#ms an% ou&. This also happens in a push-han%s si&ua&ion. $o# e=ample7 1hen 1e a#e pushe%7 1e :en% ou# :a'! !nee an% &u#n ou# 1ais&7 an% ou# 1eigh& sin!s &o &#ans2e# &he in'oming 2o#'e si%e1ays an% %o1n1a#%s. "hen 1e push7 ou# :a'! leg s&#aigh&ens up an% &he spi#al 2o#'e goes up1a#%s an% 2o#1a#%s. -o1e# %is'ha#ge in a #ou&ine loo!s li!e a pun'h7 a palm o# el:o1 s&#i!e7 a !i'!7 e&'. in &he e=&e#nal sys&ems. The %i22e#en'e is in i&s e=e'u&ion@ 1e a#e s&ill 8e#y #ela=e%7 hi& ha#% only a& &he poin& o2 'on&a'&7 an% &hen #ela=e% again - a 8e#y e'onomi'al an% e22i'ien& 1ay o2 using ou# ene#gy as 1e 'an sen% all ou# s&#eng&h ou& on &o &he #e'ipien&. The impa'& o2 &his !in% o2 po1e# %is'ha#ge 'an 'ause in3u#y &o ou# opponen&. ,s !han si #ing is alwa"s present in the Tai#i orm (push-han%s an% e8en spa##ing)7 i& 'an :e sai% &ha& p#a'&i'ing Tai3i4uan is p#a'&i'ing Chan si 3ing. (u# a#ms an% legs !eep &u#ning in :ig o# small 'i#'les. They loo! so2& :u& &he up#igh& :o%y helps &o ma!e &hem s&#ong. This

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po1e# is in&e#nal 2o#'e. The mo#e you p#a'&i'e7 &he s&#onge# you# in&e#nal 2o#'e 1ill :e. <& is &he 2o#'e o2 &he 1hole :o%y. !han si #ing originates rom 'antian an' is e<ecute' through the waist an' the chest with the help o our hips an' legs. <& is impo#&an& &ha& 1e &#ain un&il &he 'hes& an% &he 1ais& a#e uni&e% in&o one pie'e in ou# mo8emen&s. ("e shoul% al1ays line up ou# shoul%e#s an% ou# hips 2#om &he &op %o1n an% ma!e &hem 1o#! &oge&he# as one uni& 1i&h &he 1ais& in 'on&#ol. "e shoul% a8oi% mo8ing &he shoul%e#s only. <2 1e 'onsi%e# &ha& ou# &o#so 2#om &he shoul%e#s %o1n &o &he hips is one pie'e7 &his 1ill 'e#&ainly help.) Then 1e 'an use ou# 'hes& an% 1ais& (&o#so) &o po1e# ou# a#ms7 1hi'h 1ill mo8e in spi#al an% 'i#'ula# mo8emen&s. The e=e'u&ion o2 Chan si 3ing is &h#ough &u#ning ou# 'hes& an% 1ais& -- le2& o# #igh&7 :u& no& 2o#1a#%s an% :a'!1a#%s (1hi'h 'an #e%u'e &he 2o#'e p#o%u'e%) &o p#opel ou# a#ms. (u# &o#so ('hes& an% 1ais&) 'on&#ols no& only ou# a#ms :u& also ou# legs. "hen 1e &u#n le2& o# #igh&7 ou# legs 1ill ha8e &o &u#n in &he same %i#e'&ion &o gi8e &hei# suppo#&. Tha& 1ay &he 1hole :o%y 2o#'e is p#o%u'e%. "e shoul% no& &u#n o# mo8e ou# a#ms :y &hemsel8es. 6ui&e a 2e1 Chan si 3ing e=e#'ises ha8e :een in8en&e% :y some p#a'&i&ione#s. They a#e no& :a%7 :u& < %o no& p#a'&i'e o# &ea'h &hem. < only &ea'h &1o ;'han si 3ing; e=e#'ises@ &hese a#e &he mo8es use% in single an% &1o-han% push-han%s. < sho1 my s&u%en&s 1ha& is -eng (1a#%o22)7 Lu (#oll-:a'!) an% An (push)7 an% as! &hem &o p#a'&i'e a& home. This is 3us& li!e one pe#son push-han%s mo8emen&s. The mo#e &hey p#a'&i'e7 &he :e&&e# &hey 1ill :e a& push-han%s. Basi'ally7 &he#e a#e two Ein's o Dchan si #ing.; DShun chanD means Dtwining out or twining smoothl";; in o&he# 1o#%s7 &u#n &he a#ms an% legs ou&1a#%s. (Righ& a#ms an% #igh& legs &u#n #igh&; an% le2& a#ms an% le2& legs &u#n le2&.) DAi chanD means Dtwining in or twining a')ersel".D "e &u#n ou# a#ms an% legs in1a#%s. Tha& is &o say #igh& a#m an% #igh& leg &u#n le2&; an% le2& a#m an% le2& leg &u#n #igh&. Besi%es #o&a&ing on &hei# a=is7 ou# a#ms an% han%s !eep %#a1ing 'i#'les 1hen 1e p#a'&i'e Tai3i4uan. (u# han%s 'an mo8e up o# %o1n. Then we ha)e up or 'own Dchan si #ingD. 5hen our arms or han's mo)e to the le t9 we ha)e the le t Dchan si #ing;D to the right9 the right Dchan si #ing.D Similarl"9 we ha)e :ig or small Dchan si #ing7; ront or :acE Dchan si #ing9D insi'e or outsi'e Dchan si #ing.D These 2i8e %i22e#en& !in%s o2 ;'han si 3ing; - upJ'own9 le tJright9 rontJ:acE9 :igJsmall an' insi'eJoutsi'e - a#e 'lassi2ie% a''o#%ing &o &he posi&ion 1he#e &he han%s a#e; 1hile the two :asic Dchan si #ingD 7 shun chan an' ni chan 7 are classi ie' accor'ing to the wa" the :o'"9 arms an' legs rotate on their own a<is. 5hen we talE o Dchan si #ing9D we normall" re er to the latter. "hen 1e p#a'&i'e &he #ou&ine7 'han si 3ing 'an help ou# 2o#m ge& smoo&he#7 #oun%e# an% so ou# mo8emen&s a#e 'on&inuous an% no& :#o!en. This is a'hie8e% &h#ough &1o s&ages. A& &he ea#ly s&age i& is impo#&an& &ha& 1e p#a'&i'e &he #ou&ine 8e#y gen&ly7 1hi'h 'an nu#&u#e ou# 4i o# li2e ene#gy7 an% ma!e us s&#ong. A& &his s&age7 ou# 4i is a'&i8a&e% :y &he mo8emen&s o2 &he #ou&ine7 an% is p#esen& mainly in &he mo8emen&s &hemsel8es7 1hi'h 1e 'all ;ou&si%e 'i#'le;. La&e# on ou# 4i ge&s s&#onge# an% s&#onge#7 an% i& no longe# nee%s &he mo8emen&s &o a'&i8a&e i&s 2lo1. <ns&ea%7 ou# 4i %#i8es ou# mo8emen&s. <2 1e ha8e &he 'o##e'& :o%y alignmen& an% mo8e in a spi#al an% 'i#'ula# manne# i& is a lo& easie# 2o# ou# 4i &o %#i8e ou# mo8es. Go1 ou# 4i mo8es in &he ;inne# 'i#'le; an% 1ill %e8elop in&o ;.ing; meaning in&e#nal 2o#'e. This is 1ha& people 1ho p#a'&i'e Tai3i4uan 2o# sel2-%e2ense 1ill aim 2o#. "e s&ill nee% &o :e #ela=e% an% al1ays use ou# &o#so &o spin ou#

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a#ms an% legs. The#e is a :ig %i22e#en'e in &he %eg#ee o2 &he in&e#nal 2o#'e 1hen 1e ha8e &he 'han si 3ing an% 1i&hou& 'han si 3ing. <n sel2-%e2ense7 &he &1ining o2 &he 1hole :o%y on i&s a=is (shun 'han an% ni 'han)7 an% &he 'i#'ula# mo8emen&s (&he 2i8e pai#s o2 posi&ional 'han si 3ing) help &o %e2le'& pun'hes7 pushes7 !i'!s7 e&'. mo#e e22i'ien&ly. The 2o#'e &ha& 'omes in 'on&a'& 1i&h ou# a#ms o# :o%y is pa#&ly %i8e#&e% &o one si%e an% &he g#oun% an% pa#&ly %ispe#se% &h#ough &he 1hole :o%y7 ma!ing &he impa'& on us minimal. Fa7#ing or issuing power is an e<plosi)e e<pression o chan si #ing. The po1e# p#o%u'e% :y &1ining up &he 1hole :o%y is s&#onge# &han &ha& p#o%u'e% :y using only &he a#m. A& i&s highes& le8el7 a goo% Tai3i p#a'&i&ione# 'an use 'han si 3ing &o %e2le'& an% a&&a'! a& &he same &ime. <& is sai% su'h mas&e#s li!e Chen $a-!e an% 5ong .un-sheng 1hen a&&a'!e% 'oul% sen% &he a&&a'!e# many me&e#s a1ay a& 3us& one :lo'!. Be2o#e < 'on'lu%e7 < 1oul% li!e &o ans1e# &he 4ues&ion ho1 1e 'an mo8e 2o#1a#% an% :a'!1a#% :y &u#ning ou# 1ais&. "e %o so :y 'hanging ou# s&an'e. $o# e=ample7 1hen 1e 1an& &o push 1e &u#n le2& (o# #igh&) an% 'hange 2#om a #e8e#se :o1 s&an'e &o a :o1 s&an'e. Tha& 1ay ou# :o%y 1ill mo8e 2o#1a#% :u& 1i&hou& losing &he peng ene#gy. "hen 1e neu&#ali?e a push7 li!e %oing a #oll-:a'!7 1e &u#n an% 'hange &o a #e8e#se :o1 s&an'e. Then ou# :o%y 1ill mo8e :a'!1a#%. (To :e mo#e e=a'&7 one pa#& o2 &he :o%y mo8es :a'!1a#% 1hile &he o&he# 2o#1a#%.) <2 1e #e&#ea& ins&ea% o2 &u#ning &o neu&#ali?e 1e 1ill lose &he peng ene#gy an% so 'an :e &h#o1n o22 :alan'e 8e#y easily. This shoul% :e 1o#!e% ou& 2#om push-han%s &o gain &he e=pe#ien'e. (Dy s&u%en&s !no1 &his 8e#y 1ell an% ne8e# ha8e %ou:& on &his.) <n sho#&7 i2 1e &u#n ou# 1ais& 1e 'an mo8e 2o#1a#% o# :a'!1a#% 1i&h spi#al mo8e an% s&#ong in&e#nal po1e#. Bu& i2 1e mo8e 2o#1a#% o# :a'!1a#% &o %o a mo8e 1e 1ill lose &he in&e#nal s&#eng&h as &he spi#al mo8emen& %isappea#s. -------------------------------------------------------------------------------

1-) Yao Cheng- ong and Yiquan

By Tu-Ky Lam

&aster 0ao !heng76ong <n o#%e# &o %o a #esea#'h on /i4uan7 < ma%e a &#ip &o Bei3ing7 China in .une HAA5 &o see Das&e# /ao Cheng-Rong7 2oun%e# an% hea% 'oa'h o2 &he Bhongyi Da#&ial A#&s A'a%emy. /ao Cheng-Rong is one o2 &he 3#% gene#a&ion /i4uan mas&e#s. 5e :egan &o lea#n /i4uan a& &he age o2 , 1i&h his 2a&he# /ao Bong=un7 1ho 1as one o2 &he &op s&u%en&s o2 /i4uan 2oun%e#7 "ang )iang?hai. A& &he age o2 537 /ao Cheng-Rong has o8e# 4A yea#s o2 e=pe#ien'e 1i&h /i4uan. 5e 2i#s& helpe% his 2a&he# &ea'h /i4uan. Ten yea#s ago7 he 2oun%e% his o1n &#aining s'hool7 an% has sin'e &#aine% a:ou& +A7AAA people7 o2 1hom many a#e no1 /i4uan &ea'he#s. "ha& has s&#u'! me mos& a:ou& /ao is &ha& he is 8e#y hum:le an% poli&e7 e8en &o his o1n s&u%en&s. The ne=& &hing is his po1e# an% s!ill. 5e has &he s&#ong po1e# &o sen% a mu'h :igge# pe#son &han he o22 2lying. <n push-han%s7 he 'an su'! in his opponen& 1ho 'anno& es'ape no ma&&e# ho1 ha#% he &#ies. Dos& o2 his opponen&s (in pushhan%s) 2in% i& ha#% &o s&an% 2i#mly on &he g#oun% an% ha8e &o mo8e a#oun% as he 1ishes an% &hen ge& &h#o1n o22 :alan'e. 5is 'on&#olling &e'hni4ue is in'#e%i:le. 5e 'an ma!e you go le2&7 #igh&7 2#on& o# :a'! as he 1ishes an% &he#e is no&hing you 'an %o a:ou& i&. 5e 'an spin you li!e a &op o# &h#o1 you o22 :alan'e an% &hen 4ui'!ly hol% you :a'! so &ha& you 1ill no& 2all o# ge& in3u#e%. <n o&he# 1o#%s7 his push-han%s

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s!ill is so goo% &ha& he 'an play a#oun% 1i&h you in &he same 1ay a 'a& %oes &o a mouse. Das&e# /ao*s 2#an!ness is also 8e#y imp#essi8e. 5e 2#an!ly s&a&es in his 1e:si&e+ &ha& he 1ill no& hi%e any se'#e&s 2#om his s&u%en&s an% he means i&. 5e sho1e% me 'lea#ly ho1 ;5un-yuan li; (1hole :o%y 2o#'e) is p#o%u'e% an% ans1e#e% &o my sa&is2a'&ion any 4ues&ions &ha& < as!e% him. < men&ione% &o him a:ou& &he 'onse#8a&ism o2 some &ea'he#s. 5e sai% i& 1as no& :e'ause &hey %i% no& 1an& &o &ea'h you :u& :e'ause &hey %i% no& !no1 ho1. Anyone 1ho ha% a''ep&e% a s&u%en&*s &ui&ion 2ee 1oul% al1ays &#y &o &ea'h his s&u%en&s some&hing. This may :e &he 'ase 1i&h &ea'he#s li!e him. The ma3o#i&y o2 Das&e# /ao*s s&u%en&s a#e lo'als7 :u& &he#e a#e also some 2o#eign s&u%en&s in his 'lasses. ome o2 &hem 'ome 2#om Ge#many an% $#an'e 1hile o&he#s 2#om 1i&?e#lan% an% &he Kni&e% &a&es. Das&e# /ao %oes no& spea! >nglish. The 2o#eigne#s lea#n :y 1a&'hing an% 'opy 1ha& mas&e# /ao %oes. <n some 'lasses7 some lo'al s&u%en&s 1ho 'an spea! >nglish help 1i&h &he &#ansla&ion. The 2o#eign s&u%en&s a#e 8e#y imp#esse% 1i&h Das&e# /ao*s s!ill an% lea#n a lo& 2#om him.

Intro'uction to 0i$uan

"ha& is /i4uanJ <& is a #ela&i8ely ne1 s&yle o2 Chinese ma#&ial a#&s :ase% on )ingyi 4uanH7 :u& also &a!en in&o i&s sys&em &he :es& elemen&s o2 Tai3i4uan7 Bagua ?hang an% o&he# s&yles. Tai3i7 )ingyi an% Bagua p#a'&i&ione#s 'an o2&en #ela&e &hemsel8es &o /i4uan :e'ause &hey 'an see some&hing simila# &o &hei# o1n p#a'&i'e in /i4uan. The mos& %is&inguishe% 'ha#a'&e#is&i' o2 /i4uan is &ha& i& %oes no& ha8e #ou&ines :e'ause &hey a#e 'onsi%e#e% &o :e a 1as&e o2 &ime. "ang )iang-?hai sai% #ou&ines a#e useless in sel2-%e2en'e. Tea'he#s &ea'h a lo& o2 #ou&ines so &ha& &hey 'an ma!e money ou& o2 &hei# s&u%en&s. "ha& %o /i4uan s&u%en&s lea#n &henJ $#om %ay one &hey a#e &augh& 8a#ious s&an%ing pos&u#es &o imp#o8e &hei# heal&h an% 2i&ness an% also %e8elop &hei# in&e#nal s&#eng&h. "ang sai% &he main pu#pose o2 p#a'&i'ing /i4uan is 2o# heal&h7 2un an% sel2-%e2en'e. &an%ing pos&u#es a#e &he 2oun%a&ion o2 /i4uan &#aining. /i4uan p#a'&i&ione#s spen% a:ou& an hou# a %ay %oing s&an%ing pos&u#es 'alle% Bhan-?huang in Chinese. Chan7Ghuang is )er" simple an' e ecti)e. <& 'an imp#o8e ou# heal&h 4ui'!ly7 an% is sui&a:le 2o# people o2 all ages. .us& s&an% hal2 an hou# a %ay an% you 1ill see &he #esul& in si= mon&hs@ 'ol% an% 2lu 1ill almos& %isappea#7 you# min% is 'lea#e#7 you ea& :e&&e# an% sleep :e&&e#7 an% mo#e impo#&an&ly 2eel mo#e #ela=e% an% happie#. Go s&#ess7 2ea#7 o# 1o##ies 'an :o&he# you. Bhan-?huang imp#o8es :o&h ou# physi'al an% men&al 1ell:eing 4ui'!e# &han any&hing else 'an. Bhan-?huang is also in%ispensa:le 2o# all in&e#nal ma#&ial a#&s sys&ems. -eople 1ho p#a'&i'e Tai3i4uan7 )ingyi 4uan o# Bagua Bhang 1i&hou& %oing Bhan-?huang 1ill 2in% &ha& a2&e# &en o# &1en&y yea#s o2 p#a'&i'e &hei# 2o#m is s&ill emp&y :e'ause &hey %o no& ha8e in&e#nal po1e#. The only 1ay &o ma!e up 2o# i& is@ s&an%7 s&an% an% s&an%. Tha& is &he #eason 1hy in /i4uan 'lasses you 'an o2&en 2in% people 1ho ha8e lea#ne% Tai3i4uan o# o&he# in&e#nal s&yles happily lea#ning /i4uan3. /i4uan s&u%en&s %o no& s&an% all &he &ime in &hei# &#aining. (n'e &hey ha8e gaine% some in&e#nal s&#eng&h7 &hey 1ill pu& i& in&o use in pushhan%s an% spa##ing. Be2o#e &hey &a!e pa#& in &hese7 &hey p#a'&i'e a 2e1 simple mo8emen&s &ha& a#e use2ul in pushing han%s an% 2igh&ing. These e=e#'ises a#e 'alle% ;shi li; (mo8ing o# &es&ing you# ene#gy)

63

an% ;2a li.;4 All ;shi li; mo8emen&s a#e %one slo1ly an% gen&ly. They loo! li!e Tai 'hi :u& a#e mu'h simple#. $o# e=ample7 &he#e is &he ;push &he 1a&e#; mo8emen& 1he#e you# han%s 2#om a 1i%e open posi&ions on :o&h si%e o2 you# :o%y mo8e &o1a#% &he 2#on& o2 you# 'hes&7 an% &hen mo8e &hem :a'! &o &he s&a#&ing posi&ion. (&he# use2ul mo8emen&s a#e ;&h#o1ing a :all; (pao 'hiu)7 ;spli&&ing; (2en gua) an% ;spinning; (=uan 2a) shi-li. These a#e &he :asi' &e'hni4ues use% in push-han%s &o 'on&#ol o# un:alan'e ou# opponen&s :e2o#e &h#o1ing &hem ou&. Li!e Tai3i4uan7 &he shi li mo8emen&s a#e :ene2i'ial &o ou# heal&h. The#e is a lo& o2 %i22e#en'e :e&1een /i4uan an% Tai3i4uan push-han%s. $i#s&ly7 /i4uan %oes no& ha8e many push-han%s pa&&e#ns. They %o only &1o !in%s o2 push-han%s@ single an% %ou:le push-han%s. The single push-han%s loo!s li!e Tai3i single push-han%s :u& 1i&h smalle# 'i#'les. "hen %oing &his !in% o2 push-han%s7 &he s&u%en&s* o# p#a'&i&ione#s* a#m is al1ays main&aine% in &he ;>m:#a'ing-a-T#ee; pos&u#e an% 1ill no& le& i& 'ollapse. They al1ays &#y &o gua#% &hei# 'en&e# line 2#om a&&a'!s. They 1ill 'hange &he angle o2 &hei# a#m &o le& &he in'oming 2o#'e go %o1n1a#% &o a8oi% &he %ange# o2 ge&&ing pushe% o8e#. This is &o neu&#ali?e. A2&e# &his7 &hey 1ill mo8e &o an a&&a'!ing posi&ion :y applying 2o#'e poin&ing &o &he opponen&*s 'en&e#. An% &he opponen& 1ill %o &he same %#ills. The o&he# a#m &ha& is no& in 'on&a'& 1i&h &he opponen& 1ill s&ill :e hel% in &he em:#a'e a &#ee posi&ion &o gua#% an el:o1 s&#i!e 2#om &he opponen& o# push &he opponen& 1hen &he 'han'es a#ise. They o2&en push &he opponen& 1i&h :o&h han%s 1hen %oing single push-han%s. <n %ou:le push-han%s7 &hey 1ill ma!e &hei# #igh& han% (2o#e-a#m7 &o :e mo#e e=a'&) s&i'! &o &he opponen&*s le2& han%7 an% &hei# le2& han% &o &he opponen&*s #igh& han%. A& &he s&a#&7 &hey han%s mo8e in 'i#'les simila# &o 1ha& Tai3i p#a'&i&ione#s %o. Bu& soon a2&e#1a#%s7 &hey apply 2o#'e poin&ing &o &he opponen&*s 'en&e# an% &#y pushing 2#om any angle &ha& is 2a8o#a:le &o &hem7 aiming &o 'on&#ol7 un:alan'e an% 2inally &h#o1 ou& &he opponen&. The &e'hni4ues use% a#e &o&ally %i22e#en& 2#om &hose use% in Tai3i4uan. Tai3i p#a'&i&ione#s 1ill 2in% /i4uan p#a'&i&ione#s use a lo& o2 2o#'e &o a&&a'! o# %e2le'&7 1hi'h &hey a#e no& use% &o. ome Tai3i p#a'&i&ione#s 'ommen& &ha& /i4uan p#a'&i&ione#s use 2o#'e agains& 2o#'e. < &hin! /i4uan people %o use 2o#'e &o a&&a'! an% #e%i#e'& in'oming 2o#'e7 :u& no& use 2o#'e agains& 2o#'e. Be2o#e /i4uan s&u%en&s s&a#& &o spa# 1i&h ea'h o&he#7 &hey a#e &augh& some pun'hes an% &hen s&epping. &epping is impo#&an& :e'ause i& 'an pu& you in a goo% posi&ion &o %e2ea& you# opponen&. The mos& :asi' s&epping is ;mu% 1al!ing7; 1he#e 1e s&an% 2i#mly on one leg an% li2& &he o&he# up as i2 1e 1e#e li2&ing ou# 2oo& 2#om mu% an% mo8e i& slo1ly 2o#1a#%. A2&e# pu&&ing &his 2oo& %o1n7 &he o&he# 2oo& is li2&e% up an% mo8e% 2o#1a#% in &he same manne#. The o&he# s&epping is@ s&epping :a'!1a#%s7 &u#ning a#oun%7 s&epping 2o#1a#% li!e a 1o#m7 an% ;'i#'le 1al!ing.; The s&epping e8ol8es 2#om Bagua ?hang :u& is %one %i22e#en&ly. Then s&u%en&s a#e also &augh& some pun'hes su'h as ?uan 4uan (%#illing 2is&)7 ?hai 4uan (pun'hing %o1n)7 pao 4uan ('annon 2is&7 1hi'h has :een mo%i2ie% &o 'alle% s&#aigh& pun'h &ha& is no& so s&#aigh&)7 :eng 4uan ('#ushing 2is&)7 pi ?hang (spli&&ing 2is&)7 e&'. 1hi'h %e#i8e 2#om )ingyi 4uan $i8e >lemen& $is&.

64

They also p#a'&i'e some !i'!s &oo. < 1as some1ha& su#p#ise% &o 2in% &ha& 1e ha8e &hese !i'!s in Chen s&yle Tai3i4uan. $o# e=ample &he lo1 !i'! &o &he an!le in ;-oun%s &he Do#&a#;7 &he !i'! in ;"a%e $o#1a#%; an% ;Ki'! 1i&h &he 5eel;. They also ha8e simila# po1e# %is'ha#ge mo8emen&s &oo. All o2 &hese ma!e me &hin! < am p#a'&i'ing Tai3i4uan an% )ingyi 4uan. "i&hou& &he :u#%en o2 lea#ning an% %oing &he #ou&ines7 /i4uan s&u%en&s an% p#a'&i&ione#s 'an 'on'en&#a&e on s&an%ing &o %e8elop &hei# in&e#nal s&#eng&h an% &hen use i& in sel2 %e2en'e. <& is a sho#&'u& &o lea#ning in&e#nal ma#&ial a#&s. !onclusion <n sho#&7 &he#e a#e si= ma3o# pa#&s in /i4uan &#aining@ s&an%ing7 mo8ing ene#gy7 %is'ha#ging po1e#7 s&epping7 push-han%s an% spa##ing. B#ea&h 'on&#ol o# yelling &e'hni4ue7 1hi'h is e=haling 1i&h soun% 1hen %is'ha#ging po1e#7 is simila# &o 1ha& some Chen Tai3i p#a'&i&ione#s %o 1hen %is'ha#ging po1e#. -eople may &hin! /i4uan only sui&s young people 1ho a#e in&e#es&e% in ma#&ial a#&s. Bu& &ha& is no& &he 'ase. "ang )iang-?hai sai%7 ;$igh&ing is &he las& an% so &he leas& impo#&an& pu#pose o2 /i4uan.; /i4uan mo8emen&s a#e as gen&le as Tai3i4uan7 :u& i&s :ene2i&s &o heal&h a#e a& leas& as g#ea& as Tai3i4uan7 i2 no& g#ea&e#. <&s mo8emen&s a#e mu'h simple# an% mu'h less physi'ally %eman%ing &han Tai3i4uan. /ou 'an s&an% an% %o a 2e1 mo8emen&s &ill you a#e o8e# ,A yea#s ol%7 :u& you p#o:a:ly 'anno& 'omple&e &he 1hole Tai3i #ou&ine a& &ha& age. /i4uan 1as in8en&e% 2#om o&he# s&yles o2 ma#i&al a#&s. <&s no nonsense app#oa'h &o lea#ning ma#&ial a#&s p#o8i%es a s&#ong :ase (in&e#nal po1e#) &o %e8elop people*s ma#&ial s!ill an% so 'an :e use% &o g#ea& a%8an&age :y o&he# in&e#nal s&ylis&s. < 2in% /i4uan supplemen&s Tai3i4uan &#aining e=&#emely 1ell as i& 'on'en&#a&es on &he 2oun%a&ion (s&an%ing7 an% mo8ing ene#gy) an% &he appli'a&ion (push-han%s an% spa##ing) o2 ma#&ial a#&s 1hile Tai3i4uan*s ma3o# 'on'e#n is in &he #ou&ines. En'notes h&&p@LL111.y4-?y1g.'om. This is a Chinese 1e:si&e. Cli'! a& &he language7 say >nglish7 nea# &he :o&&om o2 &he home page7 you 1ish &o #ea%. The >nglish si&e is :eing %e8elope%. < &en% &o &hin! /i4uan is a ne1 gene#a&ion o2 )ingyi 6uan. The 2amily his&o#y is li!e &his@ )inyi 4uan M )ingyi 4uan M /i4uan. <n one o2 Das&e# /ao*s 'lasses7 &he#e is a Chen s&yle Tai3i4uan an% Liang s&yle Bagua ?hang &ea'he#. 5e has :een in &his 'lass 2o# o8e# a yea#. 5e is 4ui&e a 'ha#a'&e#7 1ho has 8isi&e% an% &es&e% many Tai3i mas&e#s an% /i4uan &ea'he#s. +5 mon&hs ago7 he #ang Das&e# /ao an% sai%7 ;< ha8e lea#ne% Tai3i4uan an% Bagua ?hang 2o# many yea#s. < ha8e seen 4ui&e a 2e1 mas&e#s in o#%e# &o imp#o8e my s!ill. Gone a#e 8e#y goo%. A#e you goo% enough &o &ea'h me an% a#e you 1illing &o &ea'h me 1i&hou& any #ese#8a&ionJ; so he ha% an appoin&men& &o see Das&e# /ao an% ha% a push-han%s 'on&es&. 5e 1as imp#esse% :y Das&e# /ao*s s!ill an% %e'i%e% &o lea#n /i4uan 2#om him. ;$a li; means %is'ha#ging po1e#. ;$a li; mo8emen&s a#e ;shi li; %one 1i&h spee% an% 2o#'e nea# &he en% o2 &he mo8es. "hen a p#a'&i&ione# %is'ha#ges po1e#7 he li2&s his hea% &op up an% mo8es i& 2o#1a#%s. 5is &o#so7 hips an% legs also mo8e 2o#1a#%s &o p#opel his a#ms. 5is 2ee& push ha#% in&o &he g#oun%. 5is :a'! leg pushes 2o#1a#%s 1hile &he 2#on& leg pushes in&o &he g#oun%. $o#'e is use% only a& &he poin& o2

65

'on&a'&. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

1/) !=66>!=?=& .@ T,I;I*=,A 2 ,) !han si 3ong B6eeling SilE 5orE)

U A 1i%e 8a#ie&y o2 elemen&al mo8emen&s 'oul% :e use% &o p#a'&i'e #eeling sil! s!ill. Belo1 a#e &1o 'han si gong se&s.

K !hen Liao 5ang%s an' 6en 3uang7"i%s !han Si 3ong

Lin! &o &he#mal images 1i&h Chen )iao "ang*s 'oun&s

1. Stan'ing post MGhan GhuangN 2. Front spiral single arm reeling silE MGheng mian chan siN 3. Front spiral single arm with si'e stepping reeling silE Mheng Eai :uN +. .ou:le han's reeling silE Mshuang shou chan siN -. .ou:le han' reeling silE with stepping M$ian #in :uN /. 1acEwar' stepping9 le t an' right Mhui tui :uN (. .irect Bnonspiralling) reeling silE Mchuan Ghan chan siN 8. Si'e spiral single arm reeling silE Mce mien chan siN 4. Single han' small reeling silE B:oth 'irections) M'an shou <iao chan siN 10. .ou:le han' small reeling silE B:oth 'irections) Mshuan shou <iao chan siN 11. ?eg reeling silE B:oth 'irections) Mtui :u chan siN
Con&a'& "ushu Tai'hi Cen&e# h&&p@LLmem:e#s.aol.'omLnpe&#e%eanL 2o# in2o#ma&ion on o#%e#ing Chen )iao "ang*s Reeling il! 8i%eos

K Feng Chi *iang%s !han Si 3ong

1. Turning the hea' 2. 6e)ol)ing the necE 3. Hea' si'e7to7si'e +. 6e)ol)ing shoul'ers2 7 single an' 'ou:le 66

-. Pressing the shoul'er to the

ront an' rear

/. ?e t an' right arm chan si Bsingle whip) (. ?e t an' right arm spiralling chan si Bswimming 'ragon) 8. .ou:le right an' le t arm spiraling Bswimming 'ragon) 4. .ou:le arm chan si Bsimialr to laGil" t"ing coat) 10. .ou:le arm 'iagonal opening an' closing chan si 11. .ou:le arm straight spiral up chan si 12. .ou:le arm straight spiral 'own chan si 13. .ou:le arm straight spiral orwar' chan si

1+. .ou:le arm straight spiral :acEwar' chan si 1-. .ou:le arm straight spiral horiGontal chan si 7 little inger lea'ing the spiral out 7 thum: lea'ing the sprial out 1/. ?e t up right 'own chan si Bcan inclu'e li ting right Enee liEe Ogol'en rooster stan's on one legP) 1(. 6ight up le t 'own chan si Bcan inclu'e li ting le t Enee liEe Ogol'en rooster stan's on one legP) 18. .ou:le arm opening an' closing chan si 14. .ou:le el:ow opening an' closing chan si 20. ?e t an' right el:ow chan si9 :oth 'irections 21. Twisting the waist le t an' right9 :oth 'irections each wrist 22. .ou:le twisting wrists9 :oth 'irections 23. ?e t an' right spiral punch 2+. 6otating the a:'omen an' Ei'ne"s B'an tien rotations in the )arious 'irections) 2-. 6otating the waist9 coul' inclu'e e<tra cirlce with chest opening 2/. Spiralling the waist or

or each wrist

67

2(. ?e t an' right Enee spiral 28. .ou:le Enee spiral 24. ?e t an' right chan si si'e EicE 7 coul' irst per orm picE up Enee an' spiral9 le t an' right 30. Twisting the oot le t an' right

31. 3ol'en cocE shaEes its wings

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII III

1)Fun'amental practices an' principles 2

Eight 3ates@ The eigh& ga&es (:a men) o# eigh& s!ills a#e me&ho%s use% in &ai3i4uan. They appea# in many mo8emen&s 1i&hin &ai3i4uan 2o#ms an% in push han%s7 some&imes alone an% o2&en in 'om:ina&ion. The eigh& a#e some&imes p#a'&i'e% as a simpli2ie% 2i=e% s&an'e o# 1al!ing 2o#m. <n push han%s7 &he :asi' &1o-han%e% 'i#'le pa&&e#n is pe#2o#me% 'y'ling &h#ough peng lu #i ahn. Go&e &ha& #e2ine% s!ill o# #e2ine% ene#gy is #e2e##e% &o as D#ingD an% i& is o2&en 'on8enien& &o #e2e# &o &he s!ills :elo1 as peng #ing9 lu #ing ...

Peng ?u

- Kp1a#%Lou&1a#% e=p#ession o2 :uoyan& ene#gy. Also7 a 2eeling o2 'onne'&e% 2ullness &h#ough &he :o%y &ha& shoul% main&aine% 'on&inuously %u#ing &ai3i4uan p#a'&i'e. - Roll:a'!. A lea%ing7 :u& no& pulling !in% o2 ene#gy o2&en use% &o 'oun&e#a'& an opponen&*s peng 3ing. A 'ommon mis&a!e in &ai3i4uan p#a'&i&ione# is &o :lo'! an opponen&*s 2o#'e #a&he# &han #oll i& :a'! an% lea% &hem in&o a 8ulne#a:le posi&ion.

;i

- 4uee?e. This 3ing '#o1%s an% opponen&. A 'ommon use o2 3i 3ing happens 1hen an opponen& #olls :a'! &he 2o#'e o2 one o2 you# a#ms. /ou '#o1% in an% s4uee?e &hem 1i&h 3i 3ing 1i&h &he o&he# han% o# a 'om:ina&ion o2 han%s.

,hn

- in!ing %o1n. An appli'a&ion o2 ahn 3ing is :#ea!ing an opponen&*s 3i 3ing - use &his 8e#&i'al 2o#'e &o :#ea! &hei# ho#i?on&al 2o#'e.

Ts%ai

- -lu'!. This 'an :e use% 1i&h lu 3ing &o %#a1 an opponen& in&o 8ulne#a:ili&y an% su%%enly apply sho'!ing ;'ol% po1e#; 1i&h ahn. ome 'hin na (sei?ing an% 'on&#olling 2o# 3oin& lo'!s) is sai% &o employ &s*ai.

?ieh

- pli& 2o#'e. T1o-%i#e'&ion 2o#'e. <& is o2&en &hough& o2 as 2o#'e a'&ing linea#ly in &1o opposi&e %i#e'&ions o# 'i#'ula#ly a#oun% &1o opposi&e si%es o2 a 'i#'le. Dany appli'a&ions in8ol8ing 3oin& lo'!s an% &h#o1s u&ili?e lieh 3ing. ome &ea'he#s a#e o2 &he posi&ion &ha& many s&#i!es u&ili?e lieh :e'ause7 2o# e=ample7 one a#m 'oun&e#a'&s &he o&he# :y using opposi&e %i#e'&ions in a pun'h (i.e.7

68

pun'h 1i&h #igh& 2is&7 pull :a'! le2& el:o1).

;ou or Chou Iao

- >l:o1 s&#i!e. The poin& (pie#'ing el:o1)7 2la& o2 &he 2o#ea#m7 o# :a'! o2 &he uppe# a#m may :e use% in a 8a#ie&y o2 %i#e'&ions. - &#i!e 1i&h &he :o%y. Common s&#i!e pa#&s in'lu%e shoul%e#7 hip7 :a'! an% 'hes&.

!)@ther SEills@
(some of this material is paraphrased from Jin Taiyang's article in The Chen tyle Journal !ol. "# no. $%.

a) These i)e sEills are a''e' to the eight a:o)e to 'escri:e the D13 posturesD o !hen Tai#i. Teng - .ump7 #ise7 as in agile 2oo&1o#! an% e8a%ing an a&&a'! &o &he legs. >=ample@ 3a%e mai%en 1o#!s shu&&les. Shan - Co%ging7 e8a%e7 4ui'! a8oi%an'e7 2lash li!e ligh&ening. >=ample@ $lashing &u#n &o :a'!. Che - Ben%7 2ol% Iong - Lea8e emp&y7 use% in lea%ing in&o emp&iness Huo - Change7 unp#e%i'&a:ili&y :) SticEing an' Following SEills2 These sEills can :e re ine' in push han's. The" support Dting #ingD9 listening sEill. These short 'e initions were use' :" 0ang 5a:iu. Chan - Con&a'& you# opponen& 1i&h some pa#& o2 you agains& some pa#& o2 &hem. Aian &i'! &o you# opponen& 1i&h a ... s&i'!y 2eeling.

?ian - $ollo1 &hem 'on&inuously &o many pla'es7 &o any pla'e &hey go. Sui - $ollo1 &hem %i#e'&ly &o 1he#e &hey a#e going. 1ui 'ao :ui 'un - Go& a1ay (%on*& %e&a'h)7 no& agains& (%on*& use 2o#'e agains& 2o#'e). c) &etho's use' in martial arts2 @ne perspecti)e in !hinese martial arts is that a complete martial art must contain striEes B'a)9 throws Bshuai)9 an' #oint locEs Bchin na 7 seiGe9 control).
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

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IIIIIII

1() Forms

Chen +iao ,ang-s #. )osture 'or* This 2o#m 1as %e8elope% :y Chen )iao "ang7 +,&h gene#a&ion g#an%mas&e# o2 Chen &yle Tai3i4uan. <& se#8es as a goo% in&#o%u'&ion &o impo#&an& mo8es in &he p#ima#y Chen 2o#m7 lao 3ia yi lu. <& is an easy 2o#m &o :egin u&ili?ing Chen )iao "ang*s #eeling sil! p#in'iples. <& is also 8e#y 1ell :alan'e% 1i&h #igh&-si%eLle2& si%e mo8es. -os&u#es o2 &his 2o#m a#e %e#i8e% 2#om Chen V2i#s& se&W 2o#ms as lis&e% :elo1@ Ge1 $#ame $i#s& se& ()in .ia /i Lu)@ &ep up 1al! o:li4uely ( hang :u =ie =ing)7 "hi#ling uppe# a#ms (Cao 3uan hong)7 -a#& 1il% ho#se9s mane (/eh ma 2en ?hong). mall $#ame $i#s& se& ()iao .ia /i Lu)@ -ush 1i&h :o&h han%s ( huang &ui shou)7 $lashing &he :a'! ( han &ong :ei)7 an% i= sealing 2ou# 'losing (Liu 2eng si :i). (l% $#ame $i#s& e& (Lao .ia /i Lu) M Remain%e# o2 mo8es.

The 2o#m is 'ompose% o2 2ou# se'&ions &ha& #un :a'! an% 2o#&h on a s&#aigh& line7 1i&h ea'h se'&ion p#ima#ily #unning in one %i#e'&ion. First Section
1. 0u :ei shi B 1eginning the orm) orwar' rom the

2. ;in gang chu miao B1u''has 5arrior atten'ent steps temple) 3. ?an Gha "i B?aG" a:out t"ing coat) +. Shang :u <ie <ing BStep up walE o:li$uel") -. Shang san :u BStep up three steps) /. Cou "an shou hong $uan BHi''en han' punch9 le t) (. Shuang tui shou B.ou:le pushing han's)

Secon' Section
8. .ao #uan hong B5hirling upper arms) 4. Shan tong :ei BFlashing the :acE) 10. 0ou "an shou hong $uan B Hi''en han' punch9 right) 11. ?iu eng si :i BSi< sealings9 our closing)

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Thir' Section
12. 0un shou B!lou' han's) 13. 3ao tan ma BHigh pat on horse) 1+. 0ou 'eng "i gen BIicE with heel9 right) 1-. Cou 'eng "i gen BIicE with heel9 le t)

Fourth Section
1/. 0e ma enn Gong BPart wil' horse%s mane)

1(. 0u nu chuan suo B;a'e mai'en worEs shuttles) 18. ;in gang 'ao Ghui B1u''ha%s 5arrior poun's mortar) 14. Shou shi B!losing)

!isit the &nternational Chen tyle Tai'i(uan site ()en *uang+yi% to order a ,ideo of the Chen -iao .ang's $/+0osture 1orm. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIII-

/ao 0ia Yi /u
Lao 3ia yi lu (o# ol% 2#ame 2i#s& se&) is a !ey 'on%i&ioning an% &#aining 2o#m 1i&hin &he Chen &yle &ai3i4uan sys&em an% i& is also &he pa#en& 2o#m o2 &he o&he# ma3o# &ai3i4uan s&yles (/ang7 "u). The 2o#m 'on&ains many slo1 'on&inuous mo8emen&s &ha& uni&i?e &he #eeling sil! mo8emen& 4uali&y o2 Chen &ai3i4uan. Lao 3ia yi lu also 'on&ains 2a 3ing7 1hi'h is &he e=plosi8e #elease o2 #e2ine% s&#eng&h. Da#&ial s&#a&egies 1i&hin &he 2o#m in'lu%e s&#i!es (%a)7 3oin& lo'!s ('hin na)7 an% &h#o1s (s1ai). Lea#ning lao 3ia yi lu is o2 o:8ious in&e#es& &o Chen s&ylis&s7 an% i& is 8alua:le &o p#a'&i&ione#s o2 &he o&he# 'lassi'al s&yles in &ha& &hey 'an see &he o#iginal 2o#m an% appli'a&ion o2 &he mo8es &hey p#a'&i'e. The mo8emen&s o2 lao 3ia yi lu &en% &o :e la#ge#7 mo#e e=pansi8e7 an% less 'omple= &ha& &he o&he# Chen 2o#ms (=in 3ia7 =iao 3ia7 e# lu) an% &he#e2o#e is s&u%ie% 2i#s&. The 2o#m is #oughly 8A mo8emen&s in leng&h7 1hi'h in'lu%es #epea&s o2 impo#&an& mo8emen&s an% se'&ions. 1egin Tai#i BTai ;i *i Shi) 1u''ha%s 5arrior ,tten'ant Poun's ?aGil" T"ing !oat B?an Cha 0i) Si< Sealing an' Four !losing B?iu Single 5hip B.an 1ian) 1u''ha%s 5arrior ,tten'ant Poun's 5hite !rane Sprea's 5ings B1ai He 5alEing @:li$uel" BLie Ling) 1rushing Inees B?ou Li) &ortar B;in 3ung .ao .ui) Feng Si 1i) &ortar B;in 3ung .ao .ui) ?iang !hi)

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Stepping Forwar' Three Steps BShang San 1u) 5alEing @:li$uel" BLie Ling) 1rushing Inees B?ou Li) Stepping Three Steps BShang San 1u) Hi''en Thrust Punch Ban' 6e)ol)ing =pper ,rms) B0an Shou 3ong *uan) 1u''ha%s 5arrior ,tten'ant Poun's &ortar B;in 3ung .ao .ui) StriEing .own :" Twisting 1o'" @:li$uel" BPie Shen *uan) 3reen .ragon Emerges rom 5ater B*in ?ung !hu Shui) .ou:le Pushing Han's BShuang Tui Shou) StriEing with Fist =n'er El:ow BChou .i Ian *uan) Stepping 1acE an' 5rapping =pper ,rms B.ao ;uan 3ong) 5hite !rane Sprea's 5ings B1ai He ?iang !hi) 5alEing @:li$uel" BLie Ling) Flashing Turn to 1acE BShan Tong 1ei) Hi''en Thrust Punch Ban' 5hirling =pper ,rms) B0an Shou 3ong *uan) Si< Sealing an' Four !losing B?iu Feng Shi 1i) Single 5hip B.an 1ian) !lou' Han's B0un Shou) High Patting on Horse B3ao Tan &a) 1rushing 6ight Foot B0ou Tsa ;iao) 1rushing ?e t Foot BCuo Tsa ;iao) IicEing 5ith the ?e t Heel an' Following BCuo .eng 0i 3en) Stepping Forwar' Three Steps BShang San 1u) Poun'ing the 3roun' BChi .i *uan) .ou:le ;ump IicE BTi Er *i) Protect7the7Heart Fist BHu Ling *uan) Torna'o Foot BLuan Feng ;iao) IicEing with the 6ight Heel an' Following B0ou .eng 0i 3en) Hi''en Thrust Punch Ban' 5hirling =pper ,rms) B0an Shou 3ong *uan) Small !apturing an' Hitting BLiao *in .a) Em:racing Hea' an' Pushing &ountain B1ao Tou Tui Shan) Si< Sealing an' Four !losing B?iu Feng Si 1i) Single 5hip BTan Pien) Forwar' &o)eB*ian Chao) 1acEwar' &o)eBHou Chao) Parting the 5il' Horse%s &ane B0e &a Fen Chong) Si< Sealing an' Four !losing B?iu Feng Si 1i) Single 5hip B.an 1ian) Fair &ai'en 5orEs Shuttles B0u Au !huan Shouo) ?aGil" T"ing !oat B?an Cha 0i) Si< Sealing an' Four !losing B?iu Feng Si 1i) Single 5hip B.an 1ian) !lou' Han's B0un Shou) .ou:le 5hite ?otus BShuang 1ai ?ian) ShaEe Foot an' Fall into Split B.ie ;iao .a !ha) 3ol'en 6ooster Stan's on @ne ?eg B;in ;i .u ?i) Stepping 1acE an' 5rapping =pper ,rms B.ao ;uan 3ong) 5hite !rane Sprea's 5ings B1ai He ?iang !hi) 5alEing @:li$uel" BLie Ling) Flashing Turn to 1acE BShan Tong 1ei) Hi''en Thrust Punch an' 5hirling =pper ,rm B0an Shou Hong *uan) Si< Sealing an' Four !losing B?iu Feng Si 1i) Single 5hip B.an 1ian) !lou' Han's B0un Shou) High Patting on Horse B3ao Tan &a) !rosse' Feet BShi Chi ;iao) Punch the 3roin BChi .ang !hui) ,pe Presents Fruit B0uan Hou Lian 3uo) Single 5hip B.an 1ian) Sparrow .ashes Earth .ragon B*ue .i ?ong) Stepping Forwar' to Form the Se)en Stars BShang 1u *i Ling)

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Stepping 1acE to 6i'e the Tiger BLia 1u Iua Hu) Turn 1acE an' 5a)e .ou:le ?otus BChuan Shen Shuang 1ai ?ian) !annon 6ight in Front B.ang Tou Pao) 1u''ha%s 5arrior ,tten'ant Poun's &ortar B;ing 3ang .ao Chui) !lose Tai#i Form BTai ;i Shou Si) Qisit the International !hen St"le Tai#i$uan site B6en 3uang7"i) )i'eos o lao #ia "i lu.

or

Contact .ushu Taichi Center http233members.aol.com3npetredean3 for information on ordering Chen -iao .ang's lao 'ia yi lu ,ideos. Contact *reg 4issel for information on the 5nglish translation of Cheng 6hen lei's boo7 on lao 'ia yi lu.

Aotes on Posture Aames +. yu :ei Xp#epa#eY shi X2o#mY. The same mo8emen& is some&imes 'alle% &ai3i 4i shi X:egin &ai3i 2o#mY 1he#e 4i means &o :egin o# s&an% up. H. 3in gung %ao %ui@ 3in gung XBu%%ha*s 1a##io# a&&en%en&Y is no& a name o2 spe'i2i' pe#son. <& is name 2o# a gua#%ian a& &he 2#on& o2 a &emple. The#e a#e usually 2ou# gua#%ians a& &he 2#on& o2 a &emple7 an% some&imes eigh& 2o# mo#e ela:o#a&e &emples. The &e#m 3in gong is o2&en use% &o %eno&e someone o# some mo8e &ha& is 8e#y s&#ong. A ma#&ial a#& mo8e 1i&h &he name 3in gong 1oul% :e a po1e#2ul mo8e. 8. =ei Xo:li4ueY =ing X1al!ingY ,. lou X:#ushingY =i X!neesY. The same mo8e is some&imes 'alle% &he 2i#s& ga&he#ing7 an% &he #epea& is &he se'on% ga&he#ing. +A. shang Xs&epping 2o#1a#% o# s&epping upY san X&h#eeY :u Xs&epsY +4. yan Xhi%e o# 'on'ealY shou Xhan%Y gong Xhi&Y 4uan X2is&Y +E. pie X&1is&Y shen X:o%yY 4uan X2is&Y. The mo8emen& is 'alle% :y a 8a#ie&y o2 names su'h as ;lean 1i&h :a'!7; s&#i!ing %o1n :y &1is&ing :o%y o:li4uely7; an% possi:ily ;N-in'h shoul%e# s&#i!e.; +N. 4in X8e#y %a#! g#eenY lung X%#agonY 'hu Xeme#geY shui X1a&e#Y +8. shuang X%ou:leY &ui XpushY shou Xhan%Y +,. ?hou Xel:o1Y %i X:o&&omY !an Xloo!ingY 4uan X2is&Y HA. %ao X:a'!1a#%Y 3uan X1#apingY gong Xs!illY H3. shan X2lash7 4ui'! a8oi%Y &ong :ei X:a'!Y H8. gao XhighY &an X'a#e2ul e=plo#e7 hol% :a'! a li&&le so you 'an 1i&h%#a1Y ma Xho#seY H,. you X#igh&Y &sa Xa 1iping &h#o1 p#o'essY 3iao X2oo&Y 3A. ?uo Xle2&Y 3+. %eng Xheel s&ompY 33. ?hi X&h#o1Y %i Xg#oun%Y 4uan X2is&Y 3E. =uan 2eng X&o#na%oY 3iao X2oo&Y 3,. =iao XsmallY 4in X'ap&u#eY %a Xhi&Y

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4A. :ao Xhol%ingY &ou Xhea%Y &ui XpushY shan Xmoun&ainY 43. 4ian X2o#1a#% o# 2i#s&Y ?hao Xa ma#&ial mo8eY 44. hou X:a'!1a#% o# se'on% espe'ially 1hen 2ollo1ing 4ianY ?hao Xa ma#&ial mo8eY 48. yu X1omanY nu X3a%eY 'huan shouo7 1hen yu an% nu a#e use% &oge&he# &hey %eno&e a 2ai# gi#l7 so#& o2 opposi&e &o 3in gong 53. shuang X%ou:leY :ai X1hi&eY lian Xlo&usY 54. %ie 3iao X2oo&Y %a X:igY 'ha Xspli&&ingY E5. shi ?hi X'#osse%Y 3iao X2ee&Y EN. yuan hou XapeY =ian Xo22e#s up high7 p#esen&sY guo X2#ui&Y NA. shang :u Xs&epping 2o#1a#%Y 4i =ing Xse8en s&a#sY N+. =ia :u Xs&epping :a'!Y !ua X#i%eY hu X&ige#Y IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIII

/ao 0ia Er /u
Lao 3ia e# lu (ol% 2#ame se'on% se&) is also !no1n as pao 'hui ('annon 2is&). <& is an a%8an'e% emp&y han% 2o#m &ha& e=p#esses po1e# an% spee%. The 2o#m is #oughly 43 mo8emen&s in leng&h. Tai#i 1egin Form BTai#i *i Shi) 1u''ha%s 5arrior ,tten'ant Poun's &ortar B;in 3ong .ao Chui) ?aGil" T"ing !oat B?an Cha 0i) Si< Sealing an' Four !losing B?iu Feng Si 1i) Single 5hip BTan Pien) Protecting Heart BHu Lin *uan) 5alE @:li$uel" B;in 1u Lie Ling) Turn Hea' an' Poun' &ortar ?iEe 5arrior ,tten'ant BHui Tou ;in 3ong .ao Chui) ?ean with 1acE BPie Shen !huan) Point to !rotch BChi .ang !hui) !hopping Han's BChan Shou) Turn 1o'" an' 5a)e Slee)es BFan Shen 5u Liu) Hi''en Thrust Punch B0an Shou Hong !huan) 5aist Hin'er El:ow B0ao ?an Chou) !lou' Han's B.a 3ong *uan Liao 3ong *uan) ;a'e 3irl 5orEs Shuttles B0u Au !huan Shou) 6i'ing .onEe" 1acEwar's B.ao *i ?u) Hi''en Thrust Punch B0an Shou Hong *uan) 5rap !racEers B3uo 1ian Pao) 1east%s Hea' Pose BShou Tou Shi) Splitting Pose BPia ;ia Chi) Turn Turn 1o'" an' 5a)e Slee)es BFan Shen 5u Liu) Hi''en Thrust Punch B0an Shou Hong *uan) Tame Tiger BFu Hu) 6u::ing E"e:row &aEes 6e' B&ao &en Hong) 0ellow .ragon Stirs 5ater Three Times BHuang ?ong San ;iao Shui) ?e t Thrust IicE BCuo !hong) M,I, .ash ?e tN

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6ight Thrust IicE B0ou !hong) M,I, .ash 6ightN Hi''en Thrust Punch B0an Shou Hong !huan) Sweeping ?egs BShao Tang Tui) Hi''en Thrust Punch B0an Shou Hong !huan) !annons in a Series B*uan Pao *uan) Hi''en Thrust Punch B0an Shou Hong *uan) .ou:le Forearm Punches B.ao Er 3ong) ,ttacE Twice with ?e t Forearm BChuo Erh 3ong)9 ,ttacE Twice with 6ight Forearm B0ou Erh Hong) R Four punches Turning Hea' !annon BHui Tong .an &en Pao) Punches un'er ,rm Pits B5u .i .a Chou Pao) 5aist Hin'er El:ow B0ao ?an Chou) Hitting with El:ow BShun ?an Shou) ?ower Si'e punch B5uo .i Pao) Turn ,roun' an' .ou:le Forearm El:ows BHui Tou ;ing ?an Chi 6u) 1u''ha%s 5arrior ,tten'ant Poun's &ortar B;in 3ong .ao Chui) Tai#i !losing Form BTai ;i Shou Shi)
!isit the &nternational Chen ,ideo of lao 'ia er lu. tyle Tai'i(uan site ()en *uang+yi% to order a

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIII

Chen 1illage 2roads&ord

The image o2 &he :#oa%s1o#% is an ang#y &ige# 'ha#ging %o1n a moun&ain. This 2o#m is in&en%e% &o :e 2ie#'e an% 8igo#ous. The 2o#m is o2&en e=e'u&e% 1i&h long7 lo1 s&an'es7 1hi'h a#e in&en%e% p#ima#ily 2o# 'on%i&ioning. "hen 2o'using on &he appli'a&ions &he s&an'es shoul% :e highe# an% mo#e nim:le. @pening M'an 'ao $i shiN 1roa'swor' protects the heart Mhu <in 'aoN 3reen 'ragon comes out o the water M$ing long chu shuiN 5in' whirls the withere' lowers M eng #uan can huaN 5hite clou's co)er the hea' M:ai "un gai 'ingN 1lacE tiger searches in the mountains Mhei hu sou shanN Su7!hin :ears swor' Msu gin :ei $ianN 3ol'en rooster stan's on one leg M#in #i 'u liN 6olling awa" rom the :la'e M"ing eng gun :iN !ut the white snaEe at the waist M"ao Ghan :ai sgeN The sun :races three rings Mri tao san huanN Scatter the clou's an' see the sun M:o "un wang riN Separate the wee' to seeE the snaEe Ble t) MGuo :o cao <un sheN Separate the wee' to seeE the snaEe Bright) M"ou :o cao <un sheN 3reen 'ragon comes out o the water M$ing long chu shuiN 5in' whirls the withere' lowers M eng #uan can huaN Swallow separates its gol'en wings M"an :ie #in chiN Flesh eating 'emon e<plores the sea M"e cha tan haiN Separate lim:s to e<pose :o'" an' chop Ble t) MGuo an shen EanN Separate lim:s to e<pose :o'" an' chop Bright) M"ou an shen EanN 5hite snaEe spits its tongue M:ai she tu <inN Em:racing the moon Mhuai Ghang :ao "ueN
!isit the &nternational Chen tyle Tai'i(uan site ()en *uang+yi% to order a ,ideo of the Chen !illage broadsword form.

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Technical Aotes
Aature o Sa:er@ The 2o#m is in&en%e% &o :e e=e'u&e% 8e#y 2as& an% 8igo#ously7 so :e min%2ul leaps &ha& #api%ly in &o 'lose %is&an'e o# a#e 8e#y nim:le &o e8a%e you# legs. The#e is a saying VThe image o2 &he :#oa%s1o#% is an ang#y &ige# 'ha#ging %o1n a moun&ain.W Tige# is o2&en use% &o %eno&e a you&h2ul ene#gy o2 po1e# an% spee%. A simila# you&h2ul :#ashness is o:se#8e% in 1es&e#n sa:e#@ V$oil 2en'e#s &al! a:ou& &he &e'hni4ue o2 2en'ing; >pZe 2en'e#s &al! a:ou& &he eso&e#i's o2 2en'ing &heo#y; an% a:e# 2en'e#s &al! a:ou& &hemsel8es. !on'itioning )s &artial ,pplications@ /ou 'an pe#2o#m mo8es %i22e#en&ly %epen%ing on you# goals. 5e#e a#e se8e#al 'onsi%e#a&ions@

Fa #ing M The :#oa%s1o#% 'an :e use% as a mass 1i&h ine#&ia &ha& you
mo8e a#oun% o# #api%ly &h#us& &o gain s&#eng&h 2#om &he #esis&an'e an% %e8elop 2a 3ing7 #espe'&i8e. <2 &ha& is you# goal7 you may al&e# &he mo8es &o s&#ess &ha& 'omponen& o2 &#aining a& &he 'os& o2 lessening &he ma#&ial aspe'&.

?ow stances M Goo% 2o# 'on%i&ioning7 :u& no& 8e#y mo:ile. Bes& &o
p#a'&i'e o8e# a #ange o2 heigh&s &o a'4ui#e %i22e#en& a&&#i:u&es.

StriEing opposite han' M A &#aining &e'hni4ue &ha& is e='ellen&

2o# %e8eloping a s&#eng&h an% sense o2 impa'& 1hile ena:ling you &o 'on&#ol &he na&u#e o2 #esis&an'e. <n B 1o#!7 i& is some&imes use% in 'hopping7 an% s&#i!ing 1i&h &he pommel (#hino'e#os ho#n.)7 1he#e &he #igh& han% s&#i!es in&o &he le2& han%. ?e t Han'@ The#e is a saying VTo !no1 single :#oa%s1o#% 2ollo1 &he le2& han%.W $#om &his saying no&e &ha& you 'an mo#e 'lea#ly un%e#s&an% &he appli'a&ions :y !no1ing &he use o2 &he le2& han%. Common uses o2 &he le2& a#e as 2ollo1s@

3ra::ing

Rein2o#'ing &he :a'! o2 &he :la%e Balan'ing &he mo8emen& o2 #igh& han% Keeping i& ou& o2 &he 1ay &ore on ?e t Han'@ <n 2o#m p#a'&i'e i& is sai% &ha& &he le2& han% shoul% o2&en mimi' &he spi#i& o2 &he 1eapon so &ha& &he :o%y is :alan'e%. pe'i2i'ally7 2o# :#oa%s1o#% &he le2& han% is o2&en hel% 1i&h 2inge#s s&#aigh& ou& 2o#ming a 'hopping o# sli'ing palm. Cou:lee%ge% s1o#% is poin&ie# an% s&#aigh&e# an% &ha& lea%s &o &he &1o2inge# Vse'#e& s1o#% han%.W Cespi&e &hese 'ommon #ules7 a se#ious ma#&ial 2o#m 1ill 8a#y &he le2& han% %epen%ing upon &he spe'i2i's o2 &he appli'a&ions. <& is sai% &ha& in a se#ious appli'a&ion 2o#m you 1ill un%e#s&an% &he appli'a&ion :y 1a&'hing &he le2& han%; an% 2o# %ou:le-:#oa%s1o#% 1o#!7 you 1ill un%e#s&an% :y 1a&'hing &he 2oo&1o#!. 6elationship to Spear@ B#oa%s1o#% is o2&en use% agains& spea#. <n 8isuali?ing &he appli'a&ions7 &hey a#e o2&en 'lea#e# 1hen you 'an imagine a spea#. Consi%e# &he 2ollo1ing@

?ength
/ou# a:ili&y &o g#a: i& A:ili&y &o sli'e along i&s leng&h &o ge& a& &he opponen&9s han%s A:ili&y o2 you# s1o#% &o :i&e in an% %#a1 i&s 1oo%en sha2&.

76

!han Tao .ao@ <mpo#&an& &e#m &o B p#a'&i'e@ 'han &ao %ao - li&e#ally V#eeling a:ou& &he hea%7 !ni2eW The :#oa%s1o#% has one %ull e%ge7 1hi'h lea%s &o a usage s&yle o2 #eeling &he %ull e%ge a#oun% &he hea% an% :o%y &o %i8e#& an% a&&a'!. <n 'han &ao %ao &o &he le2&7 &he poin& is %o1n; &he :a'! o2 :la%e goes a#oun% &he le2& a#m an% 'lose &o &he :a'! 1hile #emaining 8e#&i'al. <& 1ill &hen ei&he# sli'e a'#oss &he 2#on& o# %o1n &he 2#on&. The 8e#&i'al aspe'& allo1s 2o# :#oa% p#o&e'&ion. The 'loseness allo1s 2o# s&#eng&h an% 'on&#ol. The le2& han% 'an :e g#a::ing an% pulling. <n 'han &ao %ao &o &he #igh&7 &he s1o#% poin&s %o1n an% 'i#'les a#oun% &he :a'! &o &he #igh& an% %o1n &he 2#on&. FlicEs@ B#oa%s1o#% usage is no& as a#&i'ula&e as &he ligh& %ou:lee%ge% s1o#%. (ne a#&i'ula&ion &ha& is some&imes use% is a 2li'!. (ne &ype o2 2li'! is use% &o a&&a'! &he #oo& o2 &he &hum: 3un'&ion 1i&h &he 1#is&. 5i&&ing i& %isa:les &he &hum: an% i& 'anno& g#ip &he 1eapon. Ano&he# 2li'! aims a& &he :ase o2 &he palm7 a& &he ulna ne#8e7 1he#e any 2o#'e 'auses &he mus'les o2 &he han% &o 1ea!en an% %#op &he s1o#%. <n %ou:le-e%ge s1o#% usage i& o2&en p#e'e%es 'oiling a:ou& &hei# s1o#% &o 2lip i& a1ay. /ou nee% &o 1ea!en &he g#ip :e2o#e you 'an 2lip a1ay &he 1eapon. The same &e'hni4ue is use% &o a&&a'! spea# o# 'lu: hol%e#s. o &his so#& o2 2li'! is mainly use% no& so &o 2lip a1ay &he enemy s1o#%7 :u& #a&he# a&&a'! &he 1#is&7 &hen possi:ly 2ollo1 up 1i&h a %isa#m. Sharpene' 1acE E'ge@ This 2o#m assumes a :#oa%s1o#% &ha& has i&s uppe# &hi#% sha#pene% on &he :a'!si%e. Tha& 1oul% allo1 2o# :a'! 'u&s. Ca#e mus& :e &a!en 1i&h pla'ing &he le2& han% in #ein2o#'e% mo8es. Two7person worE@ "e &ypi'ally &hin! o2 :#oa%s1o#% p#a'&i'e as solo 1o#! on 2o#ms o# %#ills. ome #e'en& e=pe#ien'e 1i&h !en%o sho1e% me &ha& 2o# my mo8emen&s &o :e spi#i&e%7 2ille% 1i&h 3ing7 an% 1ell aligne% < nee%e% &1o-pe#son &#aining analogous &o &1o-pe#son &#aining nee%e% in emp&y han% p#a'&i'e. < :#ough& &he !en%o p#a'&i'e 1eapon (shinai) in&o &#aining an% &ea'hing :#oa%s1o#% &o ena:le &1o-pe#son 1o#!. <& has en#i'he% &he p#a'&i'e. $o# in2o#ma&ion on lo'al (Ro'hes&e#) Ken%o 'lasses 'on&a'& ensei .ose Ri8e#a a& hoshin Da#&ial a#&s. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIII

Chen 1illage (pring Autu*n 2roads&ord 34reen Dragon Crescent 5oon 2roads&ord$
1) 3eneral Iwan carries :roa'swor' o)er :ri'ge :ol'l" showing power an' strength 2) !lou's o)erhea' 3) Hol'ing the moon to wait or opportunit" to attacE orwar' to righten o Shu !hu

+) Three upwar' mo)ements9 three steps with spee' o mo)ement liEe win'

-) Three 'ownwar' mo)ements9 three steps to

righten o

!how !how

/) 5hite ape 'raws :roa'swor' to pre)ent opponent

rom 'rawing weapon

77

() Full circular mo)ement BStep 1acE 1st Full Turning Flower) 8) Tiger leaps su''enl" 4) Parting mane 10) !ross cutting 11) Turning waist an' twisting root 12) !irculate an' looE Flower an' !ut =pwar') or opportunit" to cut orwar' BHal Turning

13) Hol'ing the moon to wait

or opportunit" to attacE Turning Flower an' StriEe

1+) !irculate an' striEe 'ownwar' BHal .ownwar') 1-) Hol'ing the moon again to wait

or opportunit" to attacE

1/) Entire circular mo)ement twist :o'" striEe B2n' Full Turning Flower an' 3reat Impetus Turn) 1() 1acEwar' striEe to righten Turning Flower an' StriEe

18) !irculate an' striEe 'ownwar' BHal .ownwar') 14) !lou's o)er the hea' 20) !irculate an' cut upwar' 21) ?i t up the green 'ragon 22) !irculate an' cut 'ownwar' BHal 23) !lou's o)er the hea' 2+) @

Turning Flower an' !ut .ownwar')

er wine9 picE up cloaE su''enl" turning :acE

2-) Ini e turns aroun' an' han'le :ecomes :ronGe ga)el 2/) .ou:le leg 2() Turn Eni e an' it :ecomes iron :ar to :locE attacE 28) 6olling a curtain liEe wa)ing a 24) Hol' Eni e up in a cross 30) 3reen 'ragon come 'own9 touches water an' comes :acE up
Contact .ushu Taichi Center http233members.aol.com3npetredean3 for information on ordering Chen -iao .ang's 8wan 9ao ,ideo.

lower going :acE

Aotes on techni$ues2 Ca##y on :a'! posi&ion@ The sha2& is hel% agains& &he 2o#ea#m an% up agains& &he :a'! o# :a'! o2 &he a#mpi&. The &ip o2 &he :la%e is ou& a li&&le 1ay 2#om &he #igh& &oes7 an% &he L han% is o2&en a& hea% heigh&.. To s&a#& &he s1ing ou& o2 &his posi&ion you 'an hi& one en%

78

o2 &he sha2& 1i&h you# :a'! 1hile pulling &he o&he# en% o2 &he sha2& 1i&h you# a#m7 &he hi& an% pull :eing po1e#e% :y you# 'en&e#. G#ea& <mpe&us Tu#n AKA T1is& Bo%y &#i!e@ The :o%y an% is &1is&s an% un1in%s7 usually &o %eli8e# a 'hop 1i&h g#ea& momen&um. $o# a mo8emen& 2a'ing "7 G#ea& <mpe&us &u#n is pe#2o#me% as 2ollo1s@ &ep " 1i&h R 2oo& &ep " an% :ehin% 1i&h L 2oo& 2o#ming a &1is& s&an'e (AKA gi#l 2oo&) 1ing %o1n K" using :o%y 1eigh& -i8o& on :alls o2 2ee& un%oing &he &1is& o2 &he :o%y &o impa#& 2a#'e in&o &he KC &ep :a'! a li&&le 1i&h R7 &ep in (") 1i&h L an% use momen&um o2 &he s1inging KC &o pe#2o#m a mo8e su'h as a %o1n1a#% 'hop T#i'!s &o minimi?e &he use &he a#m s&#eng&h an% ma=imi?e 2ull :o%y s&#eng&h@ -ull &he K1an %ao :y sin!ing an% shi2&ing. Thin! o2 using &he :u&& 'hee! on &he opposi&e si%e o2 &he K1an %ao &o sin! an% pull &he K1an %ao. "hen a%8an'ing an% 'i#'ling &he K1an %ao 2o#1a#%7 you 'an o2&en posi&ion you# #igh& a#m so i&s el:o1 is 3us& o22 &he hip. Thin! o2 &he hip pushing &he K1an %ao7 1i&h a 'onne'&ion 2#om hip &o el:o1. Aotes on names2 The poe&i' 2o#ms o2 &he names a#e in&en%e% &o e8o!e a 'e#&ain spi#i& &o ea'h mo8e. Dany o2 &he names o''u# in 8a#ious 1eapons 2o#ms o2 all %i22e#en& s&yles7 no& 3us& in &ai3i4uan !1an %ao. The moon is &he '#es'en& shape o2 &he :la%e. The 2o#m shoul% :e 'alle% Vne1 moonW :#oa%s1o#%7 o# V'#es'en& moonW :#oa%s1o#%. VClou%s o8e#hea%W - "hen you s1ing &he !ni2e i& is li!e a 1hi&e p#o&e'&i8e 'lou% o8e#hea%. <& is %e2ensi8e7 1hile also p#epa#ing you 2o# a&&a'!. hu Chu an% Cho1 Cho1 a#e &1o !ings 2#om &he &h#ee !ing%oms. VC#oss 'u&&ingW #e2e#s &o &he '#oss ([) 2o#me% :y &he legs an% sha2& %u#ing &he 'u&. (22e#ing 1ine is a 1eapons s&#i!e 2#om you# 'en&e#line hel% high (&h#oa&). <& may also appea#s as hol%ing a &#ay o8e#hea%. e#8ing 1ine is a 1eapons s&#i!e 2#om you# 'en&e#line a& :en'h o# &a:le le8el. V5ol%ing &he moonW li&e#ally means hol%ing &he 'u#8e% s1o#%. V<#on :a#W is #e2e#ing &o &he :a# use% &o lo'! a house %oo#. The Vg#een %#agonW is Gene#al K1an. <n2o#ma&ion on V1hi&e apeW@ A 1hi&e animal in Chinese my&hology has li8e% a long &ime an% has gaine% &he 1is%om an% !no1le%ge &ha& na&u#e has &o &ea'h. The#e is a 2amous s&o#y a:ou& a 1hi&e ape &ea'hing s1o#%smanship (s1o#%s1omanshipJ) &o young 1oman ha8ing s&a&us li!e a p#in'ess. he &hen :e'ame a g#ea& p#a'&i&ione#. ome o2 &he 1hi&e ape &e#minology naming o2 pos&u#es 'omes 2#om &his s&o#y. This 1hi&e ape %i22e#s 2#om &he ma#&ial a#& s&yle &ong:ei (&ong M ape7 :ei M 1hi&e) o2 Go#&he#n China7 1hi'h is name% 2o# i&s 'imean lim: mo8emen&s. e#ies o2 3 mo8es o''u# an% %eno&e some la#ge num:e# o2 &he mo8e is pe#2o#me%. A single mo8e means &ha& a single mo8e 1as pe#2o#me%. A se#ies o2 &1o mo8es in%i'a&e a so#& o2 'omple&e se& (yinLyang). A

79

se#ies o2 3 is any la#ge num:e#7 possi:ly in2ini&e. o''u# 2o# a 'hase o# #e&#ea& se4uen'e.
:any than7s to the friends that pro,ided tranlastions.

e#ies o2 3 o2&en

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIII

)ear-'lo&er (pear and ,hite Ape (taff of Chen 'a*il6 Taijiquan 3/i-%ua 7iang 0ia 2ai-Yuan 8un$
0e !ha BAight 3host) e<plores the sea Full martial lower &i'7le)el horiGontal thrust Three swi t thrusts High7le)el horiGontal thrust 6olling up the :ea'e' curtain :acEwar's ?ower7le)el horiGontal thrust .ownwar' thrust 1lacE .ragon presents its claws Step orwar' an' 'ownwar' thrust Bsame thrust as 8) Sweep the loor to thrust Si'e :locE Two hits orwar' 0ellow .ragon no's the sha t HoriGontal circle swing Hal marital lower 1locEing thrusts at waist le)el Turn aroun'9 hal martial lower Pressing snaEe to the groun' Tilt the spear .ownwar' thrust Bsame thrust as 8) Two co)ering thrusts 5a)e :anner an' sweep to le t Spear point to the sE" 5a)e :anner an' sweep to right Iron o< plows iel' Turn aroun'9 hal martial lower B18) .ripping water thrust B.ownwar' thrust9 21) Two co)ering thrusts B22) 6i'e 'ragon thrust Step orwar' an' part grass to looE or snaEe 5hite ape steps :acE an' looEs or spear 1lacE 'ragon turns aroun' an' enters 'en TaEe :acE the pipa Two hits orwar' B13) 5a)e :anner an' sweep groun' &ount Tai crushes egg Turn aroun'9 hal martial lower B189 2() !at springs on mouse BHoriGontal thrust 3) Thrust rom le t Thrust rom right Turn aroun' to 'eli)er thrust Heel EicE Single han' thrust Full martial lower B2) Er ?ang carries the mountain Turn aroun'9 hal martial lower B189 2(9 38) ?ower si'e thrust B31) Turn aroun'9 hal martial lower B189 2(9 389 +() Falcon 'i)ing on $uail B14) ?e t sweeping thrust Heel EicE

80

.ownwar' thrust B8) Full marital lower B29 +-) Er ?ang carries mountain B+/) Hal martial lower B1/) Fair ?a'" threa's nee'le ;a'e ?a'" worEs shuttle ,ssassinSs Thrust Turn aroun' an' hit Full martial lower B29 +-9 -+) Protect the Enee Two co)ering thrusts B229 24) 1lacE .ragon swa"s its tail Forwar' hit Forwar' hit again Thrust to le t B11) 1locE to right B12) Hal martial lower B1/9 -/) @l' man ishing B1() Turn aroun' an' 'ownwar' thrust B-2 an' -3) Finish
!isit the &nternational Chen tyle Tai'i(uan site ()en *uang+yi% for a ,ideo of the Chen !illage spear form. Contact .ushu Taichi Center http233members.aol.com3npetredean3 for information on ordering Chen -iao .ang's spear ,ideo.

Aotes on Posture Aames 0e !ha@ The Chinese &e#m Vye 'haW &#ansla&es &o Vnigh& ghos&.W The sym:ol o2 &he nigh& ghos& is a 2o#!e% 1eapon. Ano&he# possi:le meaning o2 &his &e#m 'omes 2#om <n%ian Bu%%hism7 1he#e /e Cha is a pa#&i'ula# immo#&al :eing. The <n%ian name spo!en &o a Chinese spea!ing pe#son may ha8e :een in&e#p#e&e% as a Chinese &e#m. V/e 'haW is some&imes #e2e##e% &o as a 2lesh-ea&ing %emon. < %o no& !no1 i2 &ha& &#ansla&ion #ela&es &o Vnigh& ghos&W o# &he Bu%%his& immo#&al. 0ellow .ragon@ VC#agonW is o2&en asso'ia&e% 1i&h some&hing #oyal7 an% yello1 is &he #oyal 'olo# o2 China. V/ello1 C#agonW 1oul% signi2y a 8e#y s&#ong V#oyalW aspe'&. <n ma#&ial a#&s 2o#ms7 &his may signi2y a mo8e #e4ui#e high le8el s!ill7 su'h as s&i'!ing &o &he opponen&*s 1eapon. 1lacE .ragon@ ome&hing 8e#y e8il an% 2ie#'e. <n &he 2o#m 1e a&&a'! someone &ha& is a&&a'!ing us 1hile 1e #e&#ea&. Ano&he# 'ommon &e#m 2o# 2ie#'e an% e8il is V:la'! &ige#W as in VBla'! &ige# s&eals &he hea#&W in 5ung Ga#7 an% V:la'! &ige# si&s in &he 'a8e7W in K1un "u 1o#%. VTige#W o2&en has a mo#e you&h2ul ene#gy &han V%#agon.W 3reen 'ragon (Ching C#agon)@ <n &his 2o#m seems &o #e2e# o# some&hing long li!e a sna!e. Also #e2e#s some&hing li!e a sea sna!e &ha& mo8es smoo&hly an% has g#ea& po&en&ial lying 3us& :enea&h &he su#2a'e #ea%y &o mani2es& a& &he app#op#ia&e &ime. 1lue 'ragon@ The#e is no :lue %#agon in Chinese ma#&ial a#& names. Tha& is7 &he#e is no VGADW %#agon in Chinese li&e#a&u#e; &he#e is only VChingW %#agon. Ching is &he ligh& 2#esh g#een o2 2#esh :u%%ing lea8es. VBlueW may :e a &#ansla&ion in 1hi'h &he &#ansla&o# &hin!s :lue is &his 'olo#. The Chen s&yle mo8e is V'hing lung 'hu& sui7W 1hi'h is Vg#een %#agon ou& o2 &he 1a&e#7W The g#een %#agon #e2e#s &o a 2ish &ha& loo!s li!e a sea sna!e. The image is a sna!e-li!e g#een &hing 8e#&i'ally sli%ing ou& o2 &he 1a&e#7 #ela&i8ely a:#up&7 silen&7 an% 2#i'&ionless.

81

Er /ang (tories:
># Lang 1as suppose% &o ha8e spe'ial 8ision7 li!e a &hi#% eye in&ui&i8e 8ision. This migh& :e 1ay some ># Lang mo8es a#e use% as 2alse #e&#ea&s an% &he :a'! is &empo#a#ily &o1a#% &he opponen&. 5e 1as &he se'on% son (li&e#ally 2#om &he name) o2 a 2amous gene#al. ># Lang7 himsel2 1as 2amous 2o# %e2ea&ing &he Don!ey King an% :e'ame %ei2ie%. 5is 2a&he# is Lau yin Cheung a s'hola#. 5is mo&he# 5oly Do&he# o2 Doun& 5ua . he 1as 'on%emne% 2o# &his unla12ul human-go%%ess ma##iage an% seale% un%e# D& 5ua. Thus 1hen ># Lang g#e1 up7 he use% an a=e &o 'hop open &he moun&ain &o sa8e his mo&he#. This is a 1ell-!no1n s&o#y an% lea%s &o a 'ommon name use% in many ma#&ial a#&s. V>#-Lang spli&s D& 5uaW 'onno&es s&#eng&h. Ano&he# 'ommon mo8e is V># Lang 'a##ies &he 5illW Xeh-lang %am sanY. <n V.ou#ney &o &he "es&7W he %i% 2igh& &he Don!ey King &o a %#a1. The go%%ess Guanyin use% a 8ase7 an% Lao Tsu use% a me&al #ing &o s&#i!e &he Don!ey !ing7 1hi'h ena:le% ># Lang &o %e2ea& him. <& is in&e#es&ing &o no&e &ha& ># Lang9s 1eapon 1as a :#oa% :la%e% spea# 'alle% V3-spi!e7 H-:la%e spea#7W The spea# mo8e may ge& i&s name 2#om &he use o2 &his 1eapon. ># Lang 1as &he son o2 Li Bing :uil%e# o2 a 2amous a#'hi&e'&u#al mi#a'le7 a 1on%e#2ul 1a&e# %am7 a#oun% HAABC. <& is s&ill in e=is&en'e in "es& China an% is a &ou#is& a&&#a'&ion. This ># Lang may no& :e #ele8an& &o ou# spea# mo8es. >h Lang Dan is a 8e#y 2amous ol% DA s&yle7 ol%e# &han Chen Tai3i <n &his s&yle you 1oul% see an in&e#es&ing o:li4ue slan&7 simila# &o "u &ai3i. <& is suppose% &o :e 8e#y g#a'e2ul. Tai 3ong 3oes Fishing2 Tai Gong 1as a 2amous sage &ha& 1as !no1n 2o# 2ishing 1i&h a s&#aigh& hoo!. "hen as!e% Vho1 'an you 'a&'h a 2ish 1i&h a s&#aigh& hoo!7W his #eply 1as V &he 2ish &ha& is 1illing 1ill :i&e.W <& is a 2unny s&o#y &ha& lea%s &o a 'ommon &ease in China7 &ha& is7 1hen you see someone 2ishing you 'all &hem VTai Gong.W $o# us7 %oes i& mean &ha& 1e a#e simply in a pos&u#e &ha& loo!s li!e 1e a#e 2ishing7 o# %oes i& mean &ha& 1e a#e 2ishing 2o# ou# opponen& &o 1illingly :i&e in&o ou# hoo!J Fair &ai' Threa's Aee'le2 This in%i'a&es a 8e#y 'a#e2ul 'on'en&#a&ion an% loo!ing a& some&hing7 li!e you 1e#e going &o &h#ea% a 8e#y 2ine nee%le. The mo8e o''u#s :e2o#e a #api% a%8an'e7 1hi'h you 1oul% no& 1an& &o un%e#&a!e 1i&hou& a 'a#e2ul e=amina&ion. ;a'e 3irl 5orEs at Shuttles2 V.a%e gi#lW in%i'a&es a mai%en so 2ai# &ha& he# s!in is li!e 1hi&e 3a%e. he is mo#e my&hologi'al &han a 2ai# mai%en. Dos& V.a%e mai%enW mo8es &ha& < !no1 o2 in8ol8e a 8e#y 4ui'! a%8an'e7 almos& li!e a my&hologi'al :eing 2loa&ing in a 'lou%. .a%e Dai%enW also #e2e#s &o a slen%e# &eenage gi#l. <n Chinese &he age is 'onsi%e#e% &o :e +H &o +4. The image is a :i& shy7 ligh&7 agile7 an% g#a'e2ul. &ount Tai2 A 2amous moun&ain in han&ung p#o8in'e. Tai shan (moun&ain) is #ega#%e% as &he Vhea8ies&W o2 &he 5 :ig moun&ains in 'en&#al China. The o&he#s a#e 5ua (men&ione% a:o8e) o2 &he 1es&7 5ang o2 &he sou&h7 5ang o2 &he no#&h7 an% Bong o2 &he 'en&#al (si&e o2 haolin Temple).

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Pipa2 a musi'al ins&#umen& li!e a lu&e. <& is hel% nea#ly 8e#&i'al in &he 2#on& mi%line7 one han% up a& &he na##o1 pa#&7 one han% lo1 a& &he s&#ings. V-lay &he pipaW o# V&a!e &he pipaW usually has a po#&ion &ha& loo!s li!e hol%ing &his ins&#umen&.

Technical Aotes
The ma#&ial 2lo1e#s a#e in&en%e% &o 1a#% o22 o# a&&a'! &1o opponen&s &ha& ha8e you su##oun%e%7 one in 2#on& an% one :ehin% you. <n a'&ual usage &he opponen&s migh& :e in %i22e#en& posi&ions an% you 1oul% a%3us& you# 2lo1e#s a''o#%ingly. 5a8e &he spi#i& o2 %e2en%ingLa&&a'!ing &he 2#on& an% :a'! simul&aneously. 0e#y #api% 'hanges in a&&en&ion an% s&an'e a#e nee%e%. "hen s&a#&ing a ma#&ial 2lo1e# you o2&en a&&a'! &he 2#on& 1i&h &he :u& o2 you# spea#. A goo% &a#ge& is &he opponen&9s lea% han%. <& is 'lose# &han &hei# hea%. 5o#i?on&al &h#us&s o2&en ha8e a sligh& up1a#% &il&. They a#e mo#e %i22i'ul& &o :lo'! 1hen &hey possess &his &il&. T#y you# #esis&ing a push %o1n on you# spea# 1i&h an% 1i&hou& &he &il& an% 'ompa#e &he %i22e#en'e in you# s&#eng&h. "hen you# spea# is use% in a %e2ensi8e :lo'! &#y &o ge& you# han% pa#&s (2inge#s7 palm) on &he si%e o2 &he spea# &ha& is no& &a!ing &he impa'&. "hen &h#us&ing 2a# 2o#1a#% &o en% 1i&h :o&h han%s e=&en%e%7 no&e &ha& &he spea# is 1ea!e# i2 you en% 1i&h you# #igh& 2is& in you# le2& palm. T#y &o en% &he &h#us& :e2o#e one goes in&o &he o&he#. Flower terminolog" - $lo1e# mo8emen&s #e2e# &o 'i#'ling o2 &he spea# &o slip a1ay a a&&a'!ing 1eapon an% also &o a&&a'! an% %e2en% &o &he 2#on& an% #ea#. A simila# &e#m is use% 2o# o&he# 1eapons. Full &artial Flower@ eems &o in%i'a&e spea# 'i#'ling 1hile :o%y &u#ning 3EA %eg#ees L &hen 3EA %eg#ees R Hal &artial Flower@ eems &o usually in%i'a&e spea# 'i#'ling 1hile a :o%y &u#ning 3EA %eg#ees R Turn ,roun'9 Hal &artial Flower@ %eg#ees R plus 3EA %eg#ees R eems &o in%i'a&e a :o%y &u#n +8A

En'ing positions o
7 HoriGontal 7 Pointe' 'own

lowers2

or horiGontal thrust or 'ownwar' thrust

7 Hel' up to :e slappe' 'own

:any than7s to the friends that pro,ided translations.

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18)Tui shou 3)ush %ands$

-ush han%s p#a'&i'e is !ey &o %e8eloping p#a'&i'al s!ill in &ai3i4uan. An opponen& o# pa#&ne# allo1s you &o 1o#! on you# alignmen& 1hen 2a'ing 8a#ious 2o#'es7 neu&#ali?a&ion s!ills7 sense o2 2eeling7 &iming7 ... The 2ollo1ing 'olle'&ion o2 push han%s %#ills a#e p#a'&i'es &ha& 1e ha8e &a!en 2#om Chen7 "u7 an% /ang s&yle.

AeutraliGation 'rills Btrans orming) 7 Four corners 7 Qertical Single han' metho's 7 HoriGontal circles with a<is turning 7 Qertical circles 7 Figure 8%s 7 El:ow attacEs Two7han'e'7straight7across metho's 7 6olling shoul'ers 7 Turning lowers 7 6olling arms 7 DPatt" caEeD SteppingJleg metho's 7 3roun'e' entr" BthighJhipJshoul'er :umping) 7 Entrapment 7 Inee circles Bsame9 opposite leg) Two7han'e'7cross7:o'" metho's 7 5u s$uare 7 Peng lu #i ahn Two7han'e'7cross7:o'" metho's with stepping 7 @ne7step peng lu #i ahn 7 @ne7step 'a lu 7 &ulti7step 'a lu 7 !hen tai#i :a gua 7 5u tai#i :a gua 7 5u tai#i nine palace
?ight an' hea)" practices The a:o8e e=e#'ises shoul% :e p#a'&i'e% :o&h ligh& an% hea8y. <2 &he a&&a'!s al1ays go &o ligh&ness imme%ia&ely upon %e2le'&ion &he %e2en%e# 1ill &#ain 2o# &ha& so#& o2 a&&a'!e#. Dos& #eal a&&a'!e#s 1ill no& go ligh&7 so some hea8y (e=&en% !i7 use yi7..) a&&a'!s nee% &o :e p#a'&i'e%. Also7 %e2en%ing agains& hea8y a&&a'!s &es&s &he %e2en%e#*s alignmen& an% :uil%s s&#eng&h. <2 &he a&&a'!s a#e al1ays hea8y &he a&&a'!e# is no& p#a'&i'ing going &o ligh&ness upon :eing %e2le'&e%.

orearm

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Slow an' ast The a:o8e e=e#'ises shoul% :e p#a'&i'e% a& %i22e#en& spee%s. <mpo#&an& %e&ails a#e o2&en misse% in 2as& p#a'&i'e. lo1 p#a'&i'e is un#ealis&i' ma#&ially an% o2&en la'!s spi#i&. -------------------------------------------------------------------.etaile' comments on some o the practices The no&es :elo1 1ill no& a&&emp& &o %es'#i:e &he e=e#'ises &hemsel8es. Ra&he#7 &he no&es a#e in&en%e% &o 'la#i2y some 'on'ep&s 1i&hin &hese p#a'&i'es. Dany o2 &he 'ommen&s ma%e 2o# &he ea#lie# p#a'&i'es e=&en% &o &he mo#e 'omple= me&ho%s &ha& 2ollo1 :elo17 :u& a#e no& #epea&e% in &he in&e#es& o2 :#e8i&y. The 'ommen&s an% 2o'us %es'#i:e% :elo1 2o# ea'h pa&&e#n 'e#&ainly a#e no& &he only use2ul pe#spe'&i8e. Ci22e#en& app#oa'hes &o &hese same pa&&e#ns 'an :e 8e#y 1o#&h1hile. Dy 'u##en& pe#spe'&i8e7 in&e#es& an% !no1le%ge ha8e a %e2ini&e in2luen'e on &he 2o'us.

Neutrali9ation 3%ua$ drills

(2&en 'alle% V&#ans2o#ma&ion ene#gy.W Lea#n &o :e so2& 1hen you 1an& &o :e so2&. Lea#n &o lea% :y '#ea&ing emp&iness. A 'ommon 2aul& is '#ea&ing emp&iness a& &he 'os& o2 losing you# 'en&#al e4uili:#ium. VT#ans2o#ma&ionW (hua) shoul% imply &ha& you a#e lea%ing &he opponen&9s 2o#'e in&o you# a%8an&age7 no& Vyiel% un&il you 'an9& yiel% any mo#e.W 1. Four corners Bshoul'er9 hips) 2. Qertical

(ingle %and 5ethods

The leas& ma#&ial %ue &o &he la#ge num:e# o2 'ons&#ain&s. Lea#n :asi' 'on'ep&s &o :e use% on mo#e 'omple= pa&&e#ns an% in appli'a&ions. A signi2i'an& lesson is &#aining &he #o&a&ion a:ou& &he a=is o2 you# :o%y.

1. HoriGontal circles with a<is turning

orearm

7 Ie" !oncepts2 6ole "our orearm to accelerate the opponent an' to not alert them to "our intention. 2.

Qertical !ircles

7 Ie" !oncepts2 O&inimum 'e lectionP rather than :locE. ?earn Oe<ten' with intentP rather than a har' arm striEe. Per orm :oth emphasiGing the role o the Ewa. 7 Strengths2 3reat Ewa training. 7 5eaEnesses2 FootworE is horri:l" static. .iagonal rolling :acE an' pulling to e<pose the opponentSs :acE shoul' also :e well traine'. &inimum 'e lection alone is too simplistic a strateg". Shoul' :alance that strateg" with roll7:acEs Bsort o a pull) to a 'iagonal that e<poses the opponentSs :acE. 3.

Figure 8Ss 85

7 Ie" !oncepts2 ,ttacE open target9 :ut "iel' when 'e lecte'9 learn to 'e lect "our turning o "our hip an' torso. 7 6elate' mo)e in tai#i orm2 1rush Enee twist step

7 Strengths2 !learl" an' simpl" 'istinguishes attacEing power rom emptiness. This is one o the most un'amental aspects o push han's an' most practitioners 'o not e<hi:it a:ilit" in this :aseline area. 7 5eaEnesses2 The 'e en'er can get lulle' into thinEing that all attacEers go empt" upon 'e lect9 when most attacEers will actuall" attempt to power through a 'e lection. ?arge mo)ements are use ul or training the "iel'ing re le< B"iel'ing when 'e lecte')9 :ut the" 'o not maEe sense martiall". The large pattern woul' ha)e the 'e en'er pulling a hea' attacE 'own to their hip instea' o the more natural upwar' 'irection. 7 Interesting 'etails2 "ang :a Ghi han' rela<e' strength. +. or the 'e lector to a''

,ttacEing el:ows

- Key Con'ep&s@ Con&#ol an a#m 3us& a:o8e &he el:o1. C#a1 &he opponen& in 2o# 'lose #ange a&&a'! e.g.7 ne'! :#ea!. - Rela&e% mo8e in &ai3i 2o#m@ A&&a'! &he hea#& - &#eng&hs@ 0e#y goo% 2o# lea#ning 1he#e &o posi&ion you#sel2 on an in'oming a#m. Goo% 2o# &#aining &he #ea'&ion &o a&&a'! a& &he #igh& %is&an'e 2o# el:o1 s&#i!es. - "ea!nesses@ C#a1ing an opponen& 'lose &o you 'an :e #is!y i2 &he opponen& is 8e#y s&#ong7 s!ille%7 o# 2as& (o# lu'!y). - <n&e#es&ing %e&ails@ $o# &he 'on&#olling a#m7 lea#n &o ma!e goo% hoo!s using &he 'u#8e% ou&e# e%ge o2 &he &hum: an% 1#is& o# 'u#8e% 1#is& an% 2inge#s. - (&he# 'ommen&s@ A%%ing a s&ep :ehin% 1i&h a ne'! :#ea! &u#ns &his %#ill in&o a %e8as&a&ing an% 'ommon &ai3i4uan mo8e. &ay 'lose &o &he opponen&7 1#ap you# ou&e# a#m a#oun% &hei# ne'!7 se'u#ing &hei# hea% in pla'e7 shoul%e# on :a'! o2 hea%7 han% 'upping 'hin. &ep :a'! an% &1is& &o :#ea! ne'! an% &h#o1.

T&o-handed-straight-across *ethods
1. 6olling shoul'ers
7 Ie" !oncepts2 ?oa' "our :o'" with potential while 'rawing "our opponent. 7 6elate' mo)e in tai#i orm2 @pening the orm ecti)e.

7 Strengths2 3reat con'itioning 7 5eaEnesses2 Static ootworE.

or upper torso. Simple9 e

7 Interesting 'etails2 Shoul' :e the irst application learne' :" tai#i practitioners :ecause it is a common application or the irst

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mo)e. 7 @ther comments2 Instea' o attacEing the chest or ri:s9 the ingers can attacE the throat or area un'er the #aw. !oul' also :e use' in a throw Bpush :acE) i "ou can get the opponentSs arms :ehin' them an' the" are hol'ing tension in their arms Ba lot o Oi Ps).

2. Turning

lowers
in an e=&#emely la#ge 2o#'e 'an :#ea! 8e#sion o2 #olling 1#ap. i= sealing

- Key Con'ep&s@ Con'ep& o2 1#apping pe#2o#me% se&&ing. Can also &#ain p#in'iple o2 8e#&i'al ho#i?on&al 2o#'e. <& is so#& o2 an ou&e# 1#ap shoul%e#s7 1hi'h 'oul% :e 'onsi%e#e% an inne#

- Rela&e% mo8e in &ai3i 2o#m@ Cou:le 1in% &o ea#s (#i:s). 2ou# 'losing. -ush 1i&h :o&h han%s.

- &#eng&hs@ Lea%s &o a 'ommon an% %e8as&a&ing shoul%e# a&&a'! &o &he s&e#num. - "ea!nesses@ Ksually pe#2o#me% 1i&hou& a ma#&ial 2o'us. - (&he# 'ommen&s@ A 8a#ia&ion 'an in'lu%e shoul%e# :anging. Kse 2#on& o2 &he shoul%e# agains& opponen&9s shoul%e# 2o# 1o#! 1i&h 2#ien%s. <n se#ious ma#&ial se&&ings use hea% o2 shoul%e# agains& s&e#num M CAGG>R\

3. 6olling arms
7 Ie" !oncepts2 Similar to turning 7 6elate' mo)e in tai#i lowers9 :ut arms are not it phase. orm2 @:li$ue step9 :rush Enee twist step

7 Strengths2 The arms :eing in a 'i erent phase o their respecti)e circle is a more realistic scenario than the same phase scenario. 7 5eaEnesses2 =suall" per orme' without a martial ocus.

(tepping and leg *ethods

1. 3roun'e' entr" BthighJhipJshoul'er :umping)
- Key Con'ep&s@ >n&e# 1i&h g#oun%e% po1e# &h#ough &he ga&e o2 an opponen&9s s&an'e. - Rela&e% mo8e in &ai3i 2o#m@ Dany s&eps. &#eng&hs@ 0e#y impo#&an& 'on'ep& &o ma#&ial a#&s

- "ea!nesses@ /ou 'oul% lea#n in'o##e'& &iming &o a pa#&ne#7 sin'e &he pa&&e#n %oes no& a'&ual en&e#7 #a&he# i& is se& up 2o# a mu&ual :ump. - (&he# 'ommen&s@ Con9& #a&&le you# pa#&ne# &oo ha#%. The#e is no& mu'h &o :e gaine% :y ha#% :anging. Lea#n &he g#oun%e% en&#y ha:i&7 no& maso'his&i' hi&&ing an% #e'ei8ing.

2. Entrapment
7 Ie" !oncepts2 , common outer leg7wrapping metho' that :reaEs 'own an

87

opponentSs stance. 7 6elate' mo)e in tai#i an entrapments orm2 &an" steps with a toe7in in orms can :e

7 Strengths2 Important to ha)e attacEs a:o)e an' :elow. This mo)e can :e threat to 'raw the opponentSs attention :elow9 while "ou attacE a:o)e9 or it can :e the ollow7up attacE a ter an upper attacE. ,lso9 maEes "our legs more sensiti)e an' aware. 7 5eaEnesses2 Practitioners o ten looE 'own at the leg the" are going to trap. That glance lea)es them open an' gi)es awa" their intention 7 Interesting 'etails2 =se a $uicE Enee press9 liEe a hit9 pull in the 'irection o the si'e o their oot. ollowe' :"

3. Inee circles Bsame si'e9 opposite si'es)

- Key Con'ep&s@ Lea#n &o :e so2& an% yiel%ing 1i&h &he legs. /iel%7 #e8e#se7 an% a&&a'! 1i&h &he !nee7 all 1i&hin a 'on&inuous 'y'le. - &#eng&hs@ $un%amen&al leg1o#! use% &o %e8elop leg a:ili&ies simila# &o uppe# :o%y a:ili&ies. - "ea!nesses@ /iel%ing 1i&h you# !nee 'oul% ge& i& :#o!en unless you a#e 1ell &#aine%. - <n&e#es&ing %e&ails@ A&&a'! &he !nee 2#om i&s si%e7 no& &he 2#on&. - (&he# 'ommen&s@ eems &o 1o#! :e&&e# 1i&h people o2 simila# heigh&. o 2un%amen&al &ha& i& is usually &he 2i#s& &augh& &1o-pe#son leg %#ill. To ma!e &he yiel%ing mo#e ma#&ial you shoul% a%% pi'!ing up &he leg a& &he en% o2 &he yiel% an% &hem :#ing i& &o &he opposi&e si%e o2 &he opponen&9s leg.

T&o-handed-cross-:od6 *ethods
D+ han'sD 7 Ie" !oncepts2 !ontrol the wrist an' area #ust a:o)e the el:ow. ?ea' "our opponent into "ou an' with little sensation on their part9 mo)e "our han's into position to control an' locE their arm. !ontinuous contact. 5orE peng lu #ia ahn a:ilities. 7 6elate' mo)e in tai#i 7 Strengths2 3oo' start 7 5eaEnesses2 Static orm2 or teaching sense o eeling in chin na

ootworE

7 Interesting 'etails2 Position on the el:ow. Slightl" a:o)e the el:ow is :etter.

T&o-handed-cross-:od6 *ethods &ith stepping

1. @ne step peng lu #i ahn
- Key Con'ep&s@ A na&u#al an% 8e#y nee%e% e=&ension o2 &he s&a&i' 8e#sion. -#io# &o &he s&ep 2o#1a#% you ha8e e=pose% &he opponen&9s

88

2a'e. A&&a'! i& 1i&h you# palm 1hile a%8an'ing. Con&#ol &hei# el:o1 1hile a%8an'ing. (n &he #oll :a'!7 2ollo1 &hei# a&&a'! &o you# 2a'e 1i&h you# han%7 no& you# 2ull a#m. Lea% &hem in %eep &o &a!e &hei# :alan'e. Lea#n &o 2ollo1 'en&e# &o 'en&e# (%#a1 &hei# 'en&e#7 a&&a'! &hei# 'en&e#). <n&#o%u'es a 8e#y 'lea# V3i7W (s4uee?e in an% el:o1 s&#i!e) 1hi'h 2o#'es &he opponen& &o lea#n a goo% VpengW (1a#% o22 &hei# en&#y in&o &he s&#i!e). - &#eng&hs@ Dany. &epping nim:leness an% s&a:ili&y 1i&h leg en&#apmen&. Do#e #ealis&i' lea%ing an% 2ollo1ing. - "ea!nesses@ The s&ep :a'! 1oul% :e mo#e e22e'&i8e 1i&h a signi2i'an& pi8o&. &epping on &he opposi&e si%e o2 &he opponen&9s leg 'an lea% &o a mo#e e22e'&i8e VliehW (spli&&ing &he :o%y). - <n&e#es&ing %e&ails@ 5as po&en&ial 2o# shoul%e# s&#i!es. - (&he# 'ommen&s@ The s&a&i' 2oo&1o#! on &he ea#ly e=e#'ises 'an lea% &o many :a% ha:i&s. This e=e#'ise is '#i&i'al &o o22se& &he Vlea% 2oo&W syn%#ome.

2. @ne7step 'a lu
7 Ie" !oncepts2 The e<tra circle per orme' in the low position is use' or con'itioning the Ewa an' waist turning. The e<tra circle attacEs the opponentSs center when he thinEs he has pulle' "ou into )ulnera:ilit".

3. &ulti7step 'a lu
- Key Con'ep&s@ Do#e p#a'&i'al7 mo:ile 8e#sion o2 %a lu. Kses :o%y pi8o&s 1hen #olling :a'! (pulle# pi8o&s on a heel7 &he#e:y &u#ning a small 'i#'le7 1hile pullee mus& mo8e 2as& along a la#ge# 'i#'le). The pe#son :eing pulle% lea#ns &o 2ollo17 :u& s&ay in 'on&#ol &o a8oi% ha8ing momen&um use% agains& &hem. - "ea!nesses@ The pe#son 2ollo1ing &he #oll:a'! o2&en %e8elops &oo mu'h 'ommi&men& an% momen&um &ha& 'an :e use% agains& &hem. - (&he# 'ommen&s@ Can 1o#! &he s&epping alone &o &#ain leg en&#apmen&. imila# s&epping is use% in &ai3i s1ai 3iao %#ills &o lea#n se&-ups 2o# &h#o1s.

+. !hen tai#i :a gua

7 Ie" !oncepts2 =se :a $ua Otoe inP circle walEing aroun' the opponent while worEing chin na control o the arms a:o)e.

-. !hi Son B1o'" SticEing)

The 2ollo1ing is 2#om <an Ball7 a "u s&yle p#a'&i'ione# in Don&#eal Chi- un li&e#ally means ; &i'! - Bo%y;. The name implies &ha& &he in%i8i%ual mus& s&i'! &o &hei# pa#&ne# 1hile in s&a&iona#y o# mo8ing pos&u#es. Chi un is pu#po#&e% o#igina&e% 1hen "u Tai K1ai 1as &#aine% :y his g#an%2a&he#7 "u Chien Chuan. A''o#%ing &o #elia:le sou#'es o2 &he his&o#y o2 &he "u 2amily7 "u Chien Chuan in8i&e% a Dongolian 1#es&le# &o s&ay a& his home an% &#ain. "u Tah K1ei %e8elope% an% a%ap&e% his &h#o1 %o1n &e'hni4ues :ase% on his in&e#a'&ion 1i&h &he Dongolian 1#es&le#. Al&hough &he "u 2amily o22i'ially %oes no& #e'ogni?e Chi un7 many o2 &he s&u%en&s o2 "u Tah K1ei ha8e !no1le%ge

89

o# ha8e a'&i8ely p#a'&i'e% Chi un. "TK num:e# &1o s&u%en&7 Lee Cheung hi!7 &augh& Chi un on a #egula# :asis. LC :i#&h%ay :an4ue& al1ays in'lu%e% Chi un %emons&#a&ions. The :asi' o:3e'&i8e o2 Chi- un is &o &#ain a pe#son &o %ynami'al #espon% &o a&&a'!s in #eal &ime :y using 'i#'ula# 1al!ing me&ho%s7 an% a 8a#ie&y o2 &h#o1 %o1n &e'hni4ues in 'on3un'&ion 1i&h &he eigh& elemen&s o2 Tai-Chi. Chi un 'onsis&s o2 &1o &#aining me&ho%s@ 1. Stationar"J5alEing 2. !ircle walEing The stationar"JwalEing in)ol)es one person walEing in semi7circles aroun' the ront o the stationar" partner. This prepares the person or the ootworE9 weight trans ers an' techni$ues use' in the circle walEing training metho'. The circle walEing metho' in)ol)es walEing in a circle with "our partner. Either partner can initiate a change in 'irection9 an' the siGe o the circle. @ne person controls the waist9 while the other partner controls the hea'. These positions alternate 'uring the walEing. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

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