Tai Chi Workbook

The Walking Tiger Tai Chi
http://www.TheWalkingTiger.Com
The Walking Tiger Tai Chi Club
Class Workbook

Let the mind be like a hunting hawk. In spirit, be like a mountain. In
preparation be like an archers bow. In movement, be like a river

From the TAI CHI CLASSICS

The Tai Chi Workbook: A Book On Disk

The Tai Chi Book On Disk was created for all my students to use as a
guide through the concepts and principles of Tai Chi. It is intended as a
supplement to personal training as well as a reference.

Tai Chi has long been ruled by very sound traditions but sometimes these
traditions limit Tai Chi to the rules and practices of a given style or teacher.

This is not necessarily a bad thing, as Tsung Hwa pointed out, because
combining the elements of say, Chen style with Sun or Wu is like combining
jazz, country and rap together in a single song. It doesnt work.

In China today the art of Tai Chi has become a frilly performance art
because of this approach. It has become pretty, but it has lost its martial
essence.

On the other hand, Tai Chi in the United States is often governed by clannish
and self-serving organizations that insist their way is the only way. These
organizations, especially to older, more established schools, go on endlessly
about lineage. As if lineage has anything to do with ability.

Americans more than any other people place little or no value on lineage
because they know that talent often skips a generation. I personally have met
too many fourth and fifth generation masters who are completely clueless.

We Americans, especially in the western side, are interested in what you can
do now.

At the Walking Tiger School we strive constantly to discard meaningless
traditions while also adhering to the essential principles that make Tai Chi
the grandest of arts. For this reason we continue to borrow ideas from every
writer and teacher. (Read more in A Rant About Martial Arts.)

In keeping with those ideas, this program uses basic beginner forms. The
first, called the Cornerstone form, is actually a very simplified version of the
original Man-Ching form. It has basically the same footwork, and it is taught
as a preliminary to learning the longer and more advanced forms.

As I emphasize in later text, the forms themselves are less important than the
way of moving. Forms and drills serve the purpose of exposing the
practitioner to concepts in an experiential way.

As the saying goes; The purpose of learning forms, is to forget them.

Walter Jackson
Tai Chi: An Overview

As a health exercise the mind-body art of Tai Chi
strengthens one's life force; called Chi, by unifying
one's 8 major energy channels together with deep
breathing in relaxed, flowing, whole body exercises.

Tai Chi creates deep core strength and flexibility in the
bones, muscles, ligaments, and tendons. This is not the
power lifting strength of a weight lifter - it is the deep
core strength of a farmer or a lumberjack.

Learning Tai Chi is more like learning to ride a bike
than learning stances, postures and movements. It is the way of moving; not the
movements themselves, which is truly important.

Depending on ones goals, Tai Chi may simply be a very effective way of reducing stress
and improving overall heath. But, it can also be a very sound self-defense art, a personal
metamorphosis and path to enlightenment.

Many people become very frustrated when learning Tai Chi because we westerners are
accustomed to learning information in clear precise steps, which we may store in our
memory. However, Tai Chi is learned first by the lower brain, or the gut and its essence
will be lost if approached any other way.

The only knack, as committed students learned, was to work through the frustration
whenever it arose. Return To Stillness by Trevor Carolan

Most teachers feel that the process of constantly returning to the effort, discarding the
frustration and resuming mental concentration, develops and enhances the power of the
mind while also making it calmer and more centered.

The mind must be trained to develop a state of non-attachment whereby it is possible
to allow the body to work naturally and in a relaxed manner, despite being placed in an
extremely stressful situation. Applied Tai Chi Chuan by Nigel Sutton


Benefits of Tai Chi Practice

Sometimes rightly called the moving Yoga, Tai Chi addresses
the problems of stress and tension in a most extraordinary way. As
one learns Tai Chi, their first mission is to learn to relax so
completely that they enable their energy to flow easily through the
bodys energy pathways; called meridians.

As one learns Tai Chi, through the constant attention to their level
of relaxation and energy, the layers of stress and old tensions begin
to fall away. This has a way of liberating our consciousness so
that we begin to see ourselves; and our world, with more clarity.

The effort to perform the movements of Tai Chi in a very relaxed and smooth way is
challenging because one continues to find areas of the body where conscious effort is
required to achieve relaxed movement. Soon one begins to feel changes. A lowered stress
level and a deep level of relaxation is consciously achieved.

Improved circulation and breathing
Increased tendon and bone strength
Increased muscle tone and flexibility
Deep levels of coordination, balance and connectedness
Vastly reduced stress and deeper sleep patterns
Reduced irritability and improved degree of patience
Heightened awareness of external stress and the minds defense mechanisms
Calm, centered and open minded disposition

Tai Chi and Stress

Tai Chi addresses the problems of stress and tension in a most extraordinary way. As one
learns Tai Chi, their first mission is to learn to relax so completely that they enable their
energy; the CHI, to flow easily through the bodys energy
pathways; called meridians.

Practicing Tai Chi is an opportunity to step out of the
addiction to getting the most done in the least amount of time.
Linda Myoki Lehrhaupt

Tai Chi practitioners know that the body-mind and the child
mind hold onto hurts and fears just the way we hold on to
stubbed toe. Over the years, the body actually begins to
embrace these stress-induced tensions like we might hold onto
a life raft.

In the same way, just as one of us might put a hand onto a
friend to provide reassurance, the child-mind can hold onto
our own body, creating a vise like grip of tension. We become so accustomed to this
feeling that it can become submerged in our consciousness-until it begins to feel like part
of our identity.

As one learns Tai Chi, through the constant attention to their level of relaxation, the
layers of stress and old tensions begin to fall away. This has a way of liberating our
consciousness so that we begin to see ourselves; and our world, with more clarity.

Regular practice of Tai Chi helps you to focus your mind without forming rigid
attachment to a single point of view. This is known as Tai Chi mind: perceiving the
unifying elements of a situation rather than those that divide, and remembering that there
is always an element within you of that which you oppose. This perspective on life
encourages harmony and a sense of connection. From Tai Chi Mind and Body by Tricia
Yu

Chi Energy and Health

Chi is a word that describes something which has no
common name in English. It describes the energy of
animation, or, the combined energy of our mind, body and
spirit focused by the will. Chinese medicine asserts that
the free flow of this energy through the body pathways;
called meridians, which is the key to health, true self
awareness-and spiritual enlightenment.

The Yin Yang or Tai Chi symbol illustrates the concept
that there is implicit unity in all apparent opposites.

So, Tai Chi is based upon the principle that change is
essential to existence. The entire universe is in a constant
state of change. As our earth rotates; as the ocean waves
roll in and out, as night changes to day and as we
ourselves breath in and out.

Chi is enhanced by meditative exercise. Achieving this
state of being is a prim motive of Tai Chi and many other arts, including Yoga. The
Tai Chi exercise set and the individual exercises allow us to cultivate Chi energy and
store energy in our bones and tendons.

Chi is the animating principle of the human body. Robert W. Smith

Renowned author and Pa-Kua master Robert W. Smith described Chi as: The animating
principle of the human body.

In fact, will power; or more correctly, the power of intention, is used as synonym for Chi
by other practitioners, including Robert Sohn in his book: Tao and Tai Chi Kung.

Certain specific movements exist within the arts of Tai Chi and Qigong, which mobilize
energy to key pathways in the body to improve health. Here is an example of the affect of
this movement from Robert Parrys; Teach Yourself Tai Chi:

The lymph fluid does not have a pump (like the heart) to move it around the
body. It relies upon physical movement instead. The expansive non tensile
movements of Tai Chi are ideal in this respect. Robert Parry

There is an easy way for the westerner to get a fundamental understanding of Tai Chi
from a scientific perspective. See the movie: What the Bleep Do We Know? Even
though Tai Chi is never specifically mentioned, you will begin to understand.


.. In contemporary culture it is often necessary to muffle or suppress our
feelings. But, the body changes in reaction to our fear, anger or frustration
occur nevertheless. These build up in our Chi meridians and cause blockage.
This is the main cause of the damaging stress which so adversely affects
health

Tai Chi restores full human energy by using calm, relaxed, and flowing exercises to
gradually shed stored tension and stress. During these exercises we learn to focus the
mind and body together, using the power of our intention to free up the breathing, inner
musculature, joints and the vitality of all major acupuncture meridians.

Tai Chi students learn to cultivate two important concomitant states; those
of attention and intention, combining them into an inseparable one. John
Loupos

Because these exercises cause dramatic improvement in coordination, flexibility and
balance the practitioner who is interested in the martial arts may continue in that
direction. Martial Tai Chi, called Tai Chi Chuan, may be increased in speed and power
until it is performed with a vibrant and explosive energy called Fajin. Tai Chi is a slow
road to martial mastery, but is vastly more effective than more conventional methods in
acquiring explosive and very powerful Kung Fu.

Tai Chi, practiced correctly and regularly, will gain one the pliability of a
child, the health of a lumberjack and the piece of mind of a sage. Cheng
Man-Ching


The Training Process

Single Posture Practice:

Movement, or rather; stillness in movement, is the key to Tai Chi Chuan training.

This often used phrase means that at our center we are very calm,
very centered and relaxed. From this center we use the mind and
breathe to mobilize our energy. Thus it is often said that internal
stillness is the basis for Tai Chi.

Tai Chi does contain dozens of formal postures that should be
practiced individually. Until quite recently, single posture practice
was the entire basis of Tai Chi practice.

One might learn the PLAY GUITAR or the REPULSE THE
MONKEY posture. There are about 40 distinct shapes or
postures.(Left: the PLAY GUIAR posture.)

Sensing Hands

In this exercise one joins hands with another practitioner in
something akin to a Vulcan mind meld. The idea is to
work with the other person to develop the ability to sense
the force or intent of another person. It is considered vital
to acquiring high-level skill.

In pop culture; where every conceivable human activity is
turned into a competition, competitive push hands has
become a major sport-much to the detriment of Tai Chi.

Self Defense Applications:

The defensive application of the martial techniques is done
in a safe, step by step fashion. This is done without any
sparring or heavy contact. It is a pre-arranged sequence
where we mimic self-defense movements but avoid
actually striking one another.

Applications are not taught as a he does this-you do that;
they are taught so that the way of moving may be more
readily absorbed.

Tai Chi can become an extremely powerful and effective self-defense system. Like
Aikido, Tai Chi is almost purely defensive, and was designed to defend against attacks
from much larger and stronger assailants. With a little guidance, this ability will develop
in a very natural way.
Form Practice

The forms are preset sequences of Tai Chi movements, performed in a very precise
pattern. They are designed to build up and cultivate Chi energy in different parts of the
body in a very specific way. In some sequences a single movement is repeated several
times because the masters found this was the most effective way to cultivate and augment
Chi. the sequences also contain a number of grounding postures, which assure that Chi
doesnt build up, and stagnate in a region of the body.

When learning forms, it must be remembered it is the process of learning them that is
essential-not the forms themselves.

The form exercises emphasize a concept called
Sung. This is a deep level of enlivened
relaxation; like warm taffy.

In this state one endeavors to move in a smooth
flowing motion - free of any unneeded muscular
tension, so that the fluid, dynamic and expansive
energy-called Peng, may fill up and course
through the body.

The flow of this Chi energy must never be forced. In fact, we accomplish more with an
attitude of letting energy flow, rather than trying to force or direct the energy.

When practicing form, it must always be done with awareness of the imaginary
opponent. Strive to make the attacker very real. This way, the movements of Tai Chi will
never lose their real context, becoming mere calisthenics.
Principles of Tai Chi Performance

One can watch two masters perform the very same form or exercise, but observe many
subtle differences in the way they execute the very same movements.

Yet, there are many who get caught up in the technical aspects and insist, for example,
that the hand must be so many centimeters above the other hand and the foot turned to
this or that precise angle. These people have completely lost the mission. Tai Chi is far
too individual a thing to get caught up in pointless technical details.

State of Mind: In Tai Chi we try to keep the mind calm, open and relaxed. Throughout
the exercise we try to have our mind in the aware and ready state; as if we are waiting
to catch a baseball.

Correct Alignment: The head floats slightly upward, as if suspended. The upper back is
lifted, lower back is vertical, the abdomen is rounded and the knees slightly bent. Relax
the shoulders, sink the chest and open the joints.

Single Weighting: During Tai Chi performance, the weight is constantly shifting from
one side to the other. One side becomes Yang or heavy and full of energy, while the
other becomes Yin or light, relaxed and open. Only at the beginning, the end and for an
instant during transitions is the weight evenly distributed on both feet.

Relaxation: Tai Chi techniques, even when performed at high speed and with great
power, should be relaxed, whipping motions like those of a snake. This does not mean
that one is flaccid, but rather that the muscles are filled with an enlivened energy and
minimum tension. This deep level of flowing but very relaxed and enlivened energy is
called Sung.

Circularity: All movement; even those that appear to be straight, create a circular pattern
or they originate from a circular pattern.

Continuity: From the beginning to the end of the Tai Chi exercise, the movement is
really one long stream of flowing action. The term silk reeling is often used to describe
this feeling of continuous but evenly paced motion.

Yet, like an artists brushstroke, advanced Tai Chi calls for rising and falling, opening
and closing as well as fast to slow spiraling and twisting movement. At this advanced
stage we see that even in total stillness, we are constantly in motion.

This enlivened and spirited level of practice leads to unforeseen levels of deep internal
strength and what the Chinese call; Tiger bones. This is a degree of internal and
structural strength which is only possible to one who paid their dues by committing to
years of practice.

The Mind Leads the Chi: As one performs techniques, the minds INTENTION allows
the Chi energy to flow from the sole of the foot, augmented by the legs and rotation of
the waist and manifests in the hands. The Chi must never be forced, but is more
accurately ALLOWED to flow but using the mind to OPEN UP the path.

Generally, when one applies Tai Chi for self-defense, he yields, adheres, then blends
with the attackers force and then uses an explosion of energy to assist that attacker on his
journey.

Correct Strength: Tai Chi requires minimum use of contractive strength; as when we
reach out to shake hands, we are shortening or contracting the bicep muscle to pull
the forearm upward.

Correct strength requires that we use the expansive muscular movement to achieve the
explosive, flowing and snakelike follow through power of Tai Chi. Using the example
of the handshake, one would instead use body rotation to minimize the bicep contraction,
and focus on expanding the softer yin muscles of the triceps and inner forearm.

This correct strength is called Peng, which describes the explosive yet continuous
power of expansive Chi joined with the power of intention, until they become
inseparable. Peng and Sung are really the counterparts of Yin and Yang.

Breathing: Very relaxed and natural breathing is first emphasized. The novice must not
force the breath or become preoccupied with breathing. As one progresses further, we
learn to use the expansive breathing from the lower abdomen and to exhale when
sinking or rooting so one may inhale when expanding and shifting to perform a hand
or kicking technique.

Immovable Elbow: The elbow should never be
more than a fists width from the body. This is
exaggeration because there are many instances in
Tai Chi exercise when one moves the elbow away
from the body. However, this exaggeration serves a
purpose for one will find that the elbow always
returns to the close body position. This is
emphasized because a person simply cannot unify
the strength of the legs and waist with that of the
hand unless the elbow is near the body.
(Right: Master Cheng-Fu executing Brush Knee posture)

Uniform Movement: Moving like a River: This
often-used phrase illustrates the point that all
movement must be uniform. One does not move
the hand outward in a warding maneuver unless
one has first begun moving the body; first the leg, then the waist and upper body,
followed by the hand movement.

Step forward with the heel, backwards with the ball: A forward step is never begun unless
the supporting leg is firmly rooted. Then the forward step is always executed heel first.
This enables the practitioner to pause or even change direction without loss of balance.
Likewise, one always steps backward using the ball of the foot: first one must root, then
step with the ball of the foot.

The Tao and Tai Chi

The Tai Chi or Yin Yang symbolizes the most
important aspect of Tai Chi. First, is the concept that
change is not merely the only constant, but that change
is essential to life itself. Change occurs as the earth
rotates; as the ocean waves roll back and forth and as
we ourselves breathe air in and out. Life and energy are
themselves produced by change. When change ceases,
life as we know it ends.

The Yin Yang also illustrates the implicit balance,
unity and necessity of all apparent opposites. The very
practice of Tai Chi has its origins in the Change; a set of exercises developed at the
Shaolin Temple hundreds of years ago.

Patience: The greatest of gifts, and the essential quality of man, is patience.

Stillness: Through diligent practice the Tai Chi practitioner learns that we are always at
our best; no matter how dire or distressing the circumstances, if we are calm, centered
and focused. Through Tai Chi practice we begin to acquire a centered calmness that
enables us to develop extraordinary coordination and connectedness.

According to the I-Ching, a human is one of the three primary forces of the universe.
When in physical and mental balance, one may become a bridge between the Yang of
heaven and the Yin of earth. One becomes a conduit capable of unifying all. The crown
of the head is a major acupuncture point called the Hundred meetings because all the
major Yang meridians meet at this point. The sole of the foot, known in acupuncture as
the bubbling well, is a major juncture of Yin meridians. If the body, the mind and
breathing are in accord during practice then the entire chi is free to flow throughout the
body.

A Path to Enlightenment

When one is practicing Tai Chi in the correct state of mind and body, one begins to
comprehend the Universe as a whole thing and perceive the illusions of time, social
convention, self-absorption, dogmatism and moral rectitude.

This state of mind may lead one to see the world from a higher plane, discarding the
delusion of permanence and seeing all things from a more balanced perspective.

One begins to see; as the ancients did, how powerful forces in the world exploit illusion
and mythology so they may manipulate the people to cultivate or protect their power.
But, enlightenment comes with the price of abandoning the safety of our illusions. For
one begins to see that almost all human action is based upon fear of the world, or the fear
of leaving the world.

History and Legend

Legend says that the original
movements of what was to
become Kung Fu had their
roots at the Shaolin Temple in
ancient China. The name
"Shaolin" means "Youthful
Forest".

Centuries ago, the monks of
ancient China began to
incorporate the concepts of
Yoga together with the art of
Kung Fu. This merging of
arts added tremendous power and energy to the self-defense art. More important, the
monks discovered that the addition of expansive movement with the flowing energy of
Yoga provided startling improvements in their overall health and vitality.

These ancient practitioners also learned that the free flow of this enlivened human energy
is the key to good health. Since that time the opening up, channeling and expansion of
this energy throughout the body pathways has been the basis for Chinese medicine,
acupuncture, Qigong and the art of Tai Chi. (Read about Chi Energy)

A toned body that is strong as an ox, as supple as a tiger, and as quick as a
striking snake requires a type of strength that is much more complex than
just power lifting. To acquire this type of strength requires gaining skills of
strength, agility, grace, relaxation, readiness, effective breathing and
confident movement. Tai Chis simple movements provide all that is needed
to retain these qualities for yourself. From Stay Young With Tai Chi; by Ellae
Elinwood

During a time when civilians were not allowed to carry weapons, priests and monks were
often victims of bandits and marauders.

To defend themselves the monks at Shaolin and other temples developed and enhanced
this native Kung Fu by adapting the movements of animals in combat. They mimicked
the tiger, crane, snake and other animals to create distinct forms.

They were so successful that the Shaolin temple became legendary as the origin of one of
the most effective styles of Kung Fu ever devised.

Many historians believe that it was these ancient forms; forms which spread across
ancient Asia as the monks traveled the world, were the roots for the arts of Karate and
Tae Kwon Do. Many of these forms are often referred to as hard style; meaning that
they depend upon the use of drilling, snapping or whipping strength in conjunction with
timed muscular contraction. These are
often called the external styles.

Other styles, usually called soft
styles, rely upon flowing internal
energy of the human body; the chi, and
do not depend so much on muscular
contraction. These styles are seen as
the internal systems. (Left: The
Shaolin Temple)

Around the 14th century a master
named Cheng Fe, seeing the myriad of
styles springing from these arts, devised the basis for the system we now call Tai Chi. He
observed that although there might be hundreds of movements in the various forms, they
all had fundamental similarities. When these movements are boiled down into the
abstract, a shorter list of basic movements remains.

For example, kicking forward with the toes might have low and high range applications.
This kick might also be applied while jumping, turning or in combinations; or they might
be done in combination various hand movements. But it is still, fundamentally, a forward
kick with the toes.

Cheng Fe then refined these few essential movements into what was to become Tai Chi.
It was because he believed that the internal system was ultimately superior, he focused
entirely on the internal or soft techniques. Through the centuries Tai Chi continued to
evolve and branch out into various styles, but they all retained the same basic approach.

More on Tai Chi and Health

The Japanese word Ki; the same as the Chinese word Chi, describes what is often
called internal energy. Methods of enhancing, augmenting and then utilizing this energy
are common in most of the martial arts as well as in
Yoga and acupuncture.

It is still called theory of Chi by science because;
according to that same theory, the energy travels
throughout the body in paths called meridians. These
meridians are numerous and vary in size, but there are
major meridians for the heart and other organs.
However, these meridians are not material objects in
the strict sense. Thus, empirical western science
cannot accept Chi as anything but theory.

(Pictured left: The Heart Meridian)

It is worth noting that science still refers to electricity
as theoretical. This is because electricity itself cannot
be seen. What we see as light from sparks or from
lightning are really physical manifestations of the
effect, or the result, of electricity. Yet, the working
theory of electricity enables us to harness it for many
tasks.

What about the effects, or manifestations of Chi? One need look no further than the
proven arts of acupuncture and shiatsu to see concrete evidence of Chi.

The meridian for the heart for example, flows up from the lower abdomen, to the armpit,
along the inside of the arm to the little finger. It also branches from the chest up the
throat, along the chin to the area just under the eye. This is why you might sometimes see
an acupuncturist treat a heart patient but inserting a needle into the arm or the face-rather
than the heart region itself.

It was Lam Kam Chuen who wrote: the human being is understood to be a field of
energy. Natural scientists and medical scientists have worked over the centuries to
determine how best to sustain, replenish and enhance this vital energy, known as Chi.

The most compelling and elegant explanation I have ever read was offered by Koichi
Tohei (pictured on the right), in his book: Ki in Daily Life:

Our lives are a part of the universal Ki enclosed in the flesh of our bodies

Our lives are a part of the universal Ki enclosed in the flesh of our bodies. Our lives are
like the amount of water we might take from the great sea and hold in our hands. We call
this I. Yes, it is the same as calling the water our water because we hold it in our hands.
On the other hand, from the standpoint of water, it is a part of the great sea. Although if
we open our hands the water will fall back into the sea, even as it remains in our hands it
is in n conflux with the outer great sea.

More than anyone else, this master of the art of
Aikido devised very direct ways of
demonstrating the power of Ki. Koichi Tohei

In his unbendable arm exercise, he had the
student extend his arm and concentrate on
sending energy from the bodys center out the
partially extended arm. Then he would have
another student try to bend this arm by applying
gradual pressure. If the student performing the
unbending arm concentrated correctly, the arm
would be unbendable.

My personal belief is that we humans use only a
small portion of our brains. There are many
things about this which are not yet understood.
But, the power of our minds enable us, through
the force of our will power, to perform actions
which some might perceive as supernatural.

Chi is the combined energy from the body, mind and spirit merged with will power. The
catalyst for this merging is the breath.

In fact, will power is used as synonym for Chi by other practitioners, including Robert
Sohn in his book: Tao and Tai Chi Kung.

Chi is not a supernatural ability. It is what Tai Chi master Terry Dunn calls
supernormal. One who is supernormal is a person who has fully developed his Chi.
These abilities, which are the natural birthright of all humans, become freed and nurtured
through the practice of internal martial arts, like Tai Chi.

There are a lot of people who see Chi as mystical; and it can be played to an audience
that way.

TAI CHI FORMS

The Cornerstone Form

To view the video, click the link below. This requires Windows Media
Viewer or a similar program.

Click the photo to link to video

A 24-Step for, this basic set contains the essence of Tai Chi. This is
usually taught as a prelude to learning the more advanced forms.

Though considerably shorter, this is a complete Tai Chi form;
containing all of the most essential health enhancing movements. It
serves well as a main practice form for one mainly interested in the health benefits of Tai
Chi.

Progress and Development

As one learns a Tai Chi form, the initial focus is on learning the postures in a step-by-step
manner. As one progresses, they find many subtle nuances and defense applications.
This continues as one grows more adept and finds dozens of very subtle applications
hidden within the fabric of every posture and all of the transitions.

Eventually, one no longer sees individual postures and there are no transitions. The form
is a single thing. Sometimes the Chinese refer to it as a string of pearls.

Form Performance:

Essential Points

Relax completely. Perform the exercise as a smooth, relaxed, snakelike movement. Use
minimum muscle contraction.
Slowness: This exercise is designed for slow execution. Pace is about one complete
posture every 8-12 seconds.
Continuity: After the sequence is learned, try to perform the entire form as if it were a
single continuous movement.
Single Weighting: Throughout the form, the weight should never be evenly divided onto
both feet. This is essential in achieving the Yin and Yang rotation of weight; from
fullness to emptiness, so important to Tai Chi.
Relax and open the joints: It is possible to strain or pull muscles or even pinch nerves
unless one relaxes the joints, especially the hips.
Relax the waist: Waist rotation is key. The waist, the diaphragm and the lower abdomen
must be fully relaxed or one may experience real discomfort.
Circularity: All movements are rounded; even the very short chopping maneuvers are
circular and are empowered by circular rotation of the waist and relaxed muscular
expansion.
As you progress, remember you are learning an ancient martial art that uses a very unique
set of principles to teach your child mind how to originate and focus power. As you
become more proficient it is okay to speed up, as long as all movement is smooth, single
weighted and circular. As you move, try to feel the imaginary attacker with whom you
are doing battle.
All power comes from the Chi. The Chi energy is originated by rooting one side of the
body, winding up like an animal preparing to spring, breathing from the low abdomen
and focusing the mind to guide this build up of energy to the opposite side of the body.
Muscular force should not be used. More important, the Chi energy should never be
forced. It may only be led. It is more of a feeling of letting the Chi flow, than trying
to force it.
Preparation: Before beginning stand calmly and center the weight.
Relax completely as you allow the chest to sink. Round the back
and relax the abdomen. Please dont force any of the movements.

Relax and sink into the right foot. Springboard lightly off the right
foot as you unwind to the left and let that motion swing your left
foot out to the left.

Pivot on the left heel and turn the body back to facing full center.

1) RAISE THE WELL:
As if being pulled up by a string tied at the wrists let the hands
elevate upward in an arcing motion.

Click here to view video

Sink slightly as you glide the hands downward as if sliding the
hands down a wall.

2) WARD OFF LEFT and RIGHT

Begin shifting weight to the left and rotate the waist to the right as
the right hand arcs upward.

Shifting 100% of the weight onto the left foot, turn the waist fully
to the right while grasping as if holding an imaginary beach ball.

Let the waist wind leftward and step forward heel first. Then
unwind the waist to the left as you ward with the left hand. The
ward off motion is circular but also arcs upward to the position
shown.


Sink into the left foot and wind up the body to the left. Pivot on
the ball of the right foot as you prepare to ward off to the right.

WARD OFF RIGHT
Shifting into the right foot let the body wind to the right as you
ward with both hands. Warding is always done in a circular
fashion but also with an upward arc.

3) GRASP THE BIRDS TAIL: ROLL BACK
Rotate the Wrists and shift weight into the left foot as you turn the
waist to the left,

Note the next three postures: ROLL BACK, Two HANDED
PRESS and WITHDRAW and PUSH are a complete posture
sequence called GRASP THE BIRDS TAIL.

Shift the weight all the way to the left and then wind back toward
the right. The left hand, which was swung back during the first part
of this movement, now swings up in front of the chest, to join with
the right hand.


TWO HANDED PRESS
Shift forward fully into a right 70/30 stance as you turn the waist
rightward, pressing with both hands. Once again, this must include
an arcing upward.

Continue turning to the right and springboard off the right foot in
preparation for the WITHDRAW AND PUSH.

WITHDRAW AND PUSH
Shift weight back as if blending with the force of someone
pushing you backward.

Shift forward pushing with the edges of the hands. Although this
is called PUSH, the arms hardly move. All of the force is issued
by forward shifting of the body. Arc upward.

4) SINGLE WHIP
This begins what is really a three-step movement called the Single
Whip.

Start by shifting all the weight into the left foot while pivoting on
the right heel into a pigeon toed stance. At the same time swing
the hands, palms down, leftward. Remember, the body turning
generates all movement. The hands follow the turning of the waist
to the left.

When the weight has been shifted to the left, we then begin
winding back to the right, forming the Sphere Holding position
with the right hand on top.


Continue shifting and turning to the right and then form the beak
with the right hand. Try to keep the right hand relaxed, but bring
all the fingers together touching the thumb.

Having fully shifted right and forming the beak with the right
hand, we now begin shift to the left again.

Begin this movement by raising the left heel and pivoting counter
clockwise on the ball of the left foot.


Let the momentum of this leftward winding bring you into a full
left sided 70/30 posture. At the same time raise the left hand so the
palm is directly in front of the face, and then rotate the wrist to a
palm out position as you turn into a fully weighted stance.

5) LIFT HANDS RIGHT
Now, shifting the weight fully to the left foot, turn the waist to the
right, pivoting on the ball of the right foot. As you turn, use the
right handed beak as if youre opening a car door using the
whole body turn.


Slide the right foot back to the left, gliding on the heel. As you do,
bring the hands up as if youre preparing to play Tug of War. Now
you are gripping an imaginary attackers arm.

Shift back fully to the left foot as you wind the body backward as
if you have pulled that imaginary attacker past you to the left.


6) SHOULDER STROKE
Now shift fully forward again, dropping the hands back into the
Sphere Holding position. The upper body follows as you shift
into a Strike with Shoulder position.

7) CRANE SPREADS WINGS
Shift weight onto the right foot as you turn into a left empty step
posture. At the same time ward downward and to left with the left
palm. At the same time, ward upward and to the right with the left
palm. The position ends with the soft inner part of both forearms
turned outward.

8) BRUSH THE KNEE LEFT
As if deflecting an attack with the right palm, shift weight to the
right and wind the body that direction. At the same time, drop the
right palm down near the hip in a palm up position. Note that in
this instance you pivot on the ball of the left foot when winding
right.

Shift hack to the left as if warding downward and left with the left
palm while pressing forward with the right palm.


9) PLAY THE GUITAR
Shifting fully onto the left foot, sink and wind up in preparation
for a backward weight shift.

Shift back and wind to the right. At the same time raise the hands
as if holding onto a guitar. At the same time glide the left foot
rightward on its heel. This is a mirror image of the LIFT HANDS
posture.

10) BRUSH THE KNEE
This is a repeat of the previous BRUSH KNEE posture. However,
during this one you pivot on the left heel rather than the ball of the
foot.

Complete the BRUSH KNEE posture.


11) DEFLECT, PARRY AND PUNCH
Shift and turn to the left (Southeast) as the wind the body left and
ward to the left with the right forearm. At the completion of the
shift form a fist with the right hand.

Take a small circular step with the right foot and wind the body to
the right as if striking with the knuckles of the right fist.

Step with left and parry from left to right with the open left hand.

PUNCH with the right fist by turning the body left as you shift
weight into the left foot.


Continue the punch by turning the body to the Southwest.

12) WIPE OFF WRIST AND PUSH
Shift the weight back while sliding the right hand underneath the
left elbow.

Shifting forward to the left and forward, turn both wrists forward
and press with both palms.

13) RAISE HANDS AND CROSS WRISTS
Swing the hands up as if youre about to form a triangle space
between both thumbs and forefingers. At the same time turn the
body as if deflecting an attack with both hands.


Shift and glide the right foot back and cross the wrists with the right
wrist in front.

14) RETURN TO THE MOUNTAIN
Turn the hands back to back with the wrists still touching as you
begin to sink and wind up to the left.


Wind to the southeast. The whole body turns to the right, which
causes the right foot to swing out heel first.

BRUSH THE KNEE from the left side.

15) GRASP THE BIRDS TAIL to the southeast:
As you shift to the right, turn the palm of the right hand to face
upward.

ROLL BACK: Identical to the first ROLL BACK posture.

TWO HANDED PRESS to the southeast. This is identical to the
posture performed earlier.

WITHDRAW AND PUSH. This is performed exactly like the earlier
posture.


PUSH to the southeast.

16) DIAGONAL SINGLE WHIP: This is identical to the earlier
execution, except that it ends facing the Northwest.


17) WORK THE SHUTTLES
Sometimes called Opening the Tigers Mouth. This will be
executed three times as we turn and step three times to the east.

Begin by shifting left and begin forming a large counter clockwise
arc with the right hand.

Pivot on the ball of the foot as the body continues turning to the
right.

Shift into a right-sided 70/30 stance and you parry upward and to
the right with the right hand. The left hand turns its palm forward
and presses straight forward toward the east.

Continue shifting to the right and drop the left hand near the hip in
preparation for another execution of WORK SHUTTLES.

WORK SHUTTLES LEFT. Note that the pushing hand finished
farther away from the body than the defending hand.


With the same winding up and shifting, execute another WORK
SHUTTLES just like the first one performed.

18) WARD OF LEFT & RIGHT (Identical to step 2).
19) GRASP THE BIRDS TAIL: This is a complete repetition of
the first set of postures: WARD OFF LEFT & RIGHT, ROLL
BACK, TWO HANDED PRESS, WITHDRAW AND PUSH

This is identical to step 3)

20) SINGLE WHIP
end the set with another repetition of the SINGLE WHIP. This
is identical to the first SINGLE WHIP performed.

21) WAVE HANDS IN THE CLOUDS: In preparation for this set
of movements, shift the weight to the right foot and wind forward,
sliding the left foot parallel to the right foot



WAVE HANDS LEFT: Shit weight into the left foot as you shift
the upper body to the left. At the same time hold that imaginary
sphere.

Using the momentum of the leftward step, take a small step
leftward with the right foot. Sink into the left foot and wind up in
preparation for a right-sided WAVE HANDS.

Rotate right and WAVE HANDS to the right. This left to right
side stepping motion is performed three times.

22) SINGLE WHIP LEFT: After three sets of Shift forward and
wind up in preparation for another


23) SNAKE CREEPS DOWN
After completion of the SINGLW WHIP, shift and wind to the
right as if trapping an attack with the right beak and deflecting
with the left hand.

Let the propelled motion create a large clockwise circle with the
left hand as you sink strait down. Keep the back straight.

As you rise up, also pivot into a left sided 70/30 stance as if
striking someone first with the left shoulder and then with the
forefinger side of the left hand.


24) ROOSTER STANDS ONE LEGGED
Continuing the momentum of the previous posture, swing the right
leg and hand upward as if deflecting an attack with the right hand
while simultaneously kicking with the toes of the right foot.

Step down and slightly backward and perform the same posture on
the left side.

25) REPULSE THE MONKEY
As you step down with the left foot, wind the upper body leftward
and raise the right hand up near the right ear, palm down.

As you shift back onto the left foot, complete the leftward rotation
with the upper body let the momentum cause the right hand to
thrust out and westward.


Sink into the left foot and complete a left sided wind up in
preparation for a left-handed REPULSE.

Continue the shifting winding and repulsing motion until four
complete repetitions have been performed. End with the fourth,
left-handed REPULSE.

26) RAISE HANDS AND CROSS WRISTS
This is perform exactly the same way as the first RIASE
HANDS and CROSS WRISTS>

Sink into the left foot and glide the right foot back.


27) CLOSE: Bring the hands apart and sink the whole body
down as you press downward with both palms.

Let the hands drop to the sides as you rise back up and resume
the relaxed posture from which the form performance began.

DISCLAIMER:

We at Walking Tiger Tai Chi Club offer this instruction as an aid to all our students. It
must be understood by the reader that we shall not be blamed for any injury sustained
during the practice sequence listed below. As always with such exercise sequences, it is
recommended that you consult your physician before proceeding.

About the Teacher

Teacher Walter Jackson is a graduate of La Salle University
and spent 35 years as a student and then teacher at the E.C.
McGilverys Aamerican Colleges of Karate and Martial Arts.
After becoming a 6th degree black belt in Aam-Ka-Jutsu,
Walter began the study of Tai Chi in the 1970s with renowned
masters Michael Brown and William Funschin. The Walking
Tiger Martial Arts Systems was founded in 2004.

There is a saying from Zen; Humility is the key to mastery.
This means that all too often, those who seek mastery cannot
put aside their pride and ego, and think that mastery is all about
perfection. This is the wrong path. The way to mastery is in
deciding one will always and forever be a student. One must never put their hands on
their hips, swell their chest and say; I am a master.

The term master is widely exploited in the United States. There are some martial
organizations in the world that will assign this title, but it is very, very rare. Further,
anyone who calls HIMSELF master, probably has very serious ego issues.

Personally, I have found that women are much easier to teach because they dont have
their vision blocked by lots of absurd macho preconceptions. When teaching men, a
great deal of time is wasted trying to penetrate and dispel these illusions.

It is most rewarding to share the nurturing and empowering art of Tai Chi. I have found
that in contemporary culture it is often necessary to muffle or suppress our feelings. But,
the body changes in reaction to our fear, anger or frustration occur nevertheless. These
build up in our Chi meridians and cause blockage. This is the main cause of the damaging
stress that so adversely affects health.

It is possible to have it all. One may obtain truly effective self-defense arts, health
enhancement and mental liberation through martial study if the school follows the basic
principles of the martial arts.

Common sense and a trust of ones instincts is the key to finding a competent teacher.
Plenty of writers and web sites will warn you to pick a competent teacher, but they dont
tell you how.

This list below may provide some answers. Here is my growing list of things to watch
out for. Run for the door if you see or hear them:

Things to watch out for. Head for the door if you see them at a school:

Any references to Ninja
A teacher who calls himself master or grandmaster
Over emphasis on free sparring, push hands, weapons or forms
Signs that claim the school teaches a dozen different martial arts
Those who claim to be students of Bruce Lee (even if its true)
Mullets
Swaggering
A window full of tournament trophies
A wall full of weapons that dont apply to the 21st century
Long-term contracts
Shrines
Foreign flags
Few female students
Starry-eyed allegiance to ANYTHING
Anyone who uses the term Blood Sport
Pee wee black belts
Instructors who groan when they get out of their chair
Stoic, superior, impolite, cross eyed, smelly or unhealthy looking instructors
Impatient, unkind or intimidating instructors
Smiling out of context
Smugness
Eyes whose whites show all the way around
Shiny silk uniforms
Preoccupation with lineage
Bruised, limping or twitching students
Topknots
A Rant about Modern Martial Arts Schools

Today, transparent human weakness pervades martial arts, especially Tai Chi, as much
as ever. One can hear the; only my style is valid chant; the love me and love my
dogma attitude of Yang stylists; the showy flowered fists and brocade kicks the
emasculated, homogenized Wushu of China and the starry eyed lack of perspective
among some followers of trendy, pop culture Daoism.

The Dao is not a warm, embracing, benevolence. Neither is it a cruel, harsh, brutal thing.
It simply is.

Far worse, of course, is American pop cultures gross caricature of the martial arts. One
need not look very far to see clowns with oiled muscles gyrating through dramatic poses.
Back lighted plastic signs dot the landscape at strip malls, at schools where karate
practitioners in the guise of Tai Chi teachers perform slow karate, thinking it is Tai Chi.
Their signs inevitably claim to teach a long list of martial disciplines-ignoring the fact
that any one of these disciplines would require a lifetime of dedication to approach
mastery.

Early in the last century, the Red Chinese who began stripping away the martial essence
of Tai Chi and Kung-Fu, and homogenizing them into the flashy show style of Wushu.
And, a health only interpretation of Tai Chi Chuan. To assure that some vestige of Tai
Chi would survive, some masters complied, hiding the subtlety of their art inside their
forms.

Likewise, the Japanese warped the sound, practical and effective karate of Okinawa into
a showy, dramatic and ineffectual sports oriented jousting tournament. Though we must
admit, this pandering was prompted by the American predilection to convert any
conceivable human activity into a competitive sport.

In spite of all this, I remain convinced that it is possible to have the health benefits,
martial capability and mental liberation of the ancient arts if one grasps solidly to the
fundamental foundation of the arts; avoiding the macho, the frilly and the absurd.

BIBLIOGRAPHY

Basics and Introductory:

Fundamentals of Tai Chi Chuan; by Wen-Shan Huang
New Style Tai Chi Chuan; by Dr. Wei Yue Sun
Stay Young With Tai Chi by Ellae Elinwood
Teach Yourself Tai Chi; by Robert Parry
Tai Chi: A Practical Introduction; by Paul Crompton
Tai Chi Handbook; by Herman Kauz
Tai Chi for Beginners; by Claire Hooton
Tai Chi for Staying Young; by Lam Kam-Chuen
Tai Chi Mind and Body; by Tricia Yu
Total Tai Chi; by Mathew Rochford
The Complete Book of Tai Chi; by Stewart McFarlane

Advanced Tai Chi:

Applied Tai Chi Chuan; by Nigel Sutton
A Study of TajiQuan; by Sun Lutang (translated by Tim Cartmell)
The Big Book of Tai Chi; by Bruce Frantzis
Body Mechanics Of Tai Chi Chuan; by William C.C. Chen
Complete Tai Chi; by Robert Huang
Chinese Boxing: Masters and Methods; by Robert Smith
Chi: The Power Within; by Geoff and Phyliss Pike
Exploring Tai Chi; by John Loupos
The Handbook of Tai Chi Chuan Exercises; by Zhang Fuxing
The Healing Art of Tai Chi; by Martin Lee
Inside Tai Chi; by John Loupos
Ki in Daily Life; by Koichi Tohei
Mastering Yang Style TajiQuan; Fu Zhongwen (Translated by Louis Swain)
Movements of Magic; by Bob Klein
Old Frame Chen Family TaijiQuan; by Mark Chen
Power Taji; by Erle Montaigue
Tai Chi Chuan; by Douglas Lee
Tai Chi According to The I Ching; by Stuart Alve Olson
Tai Chi As A Path To Wisdom; by Linda Myoki Lehrhaupt
The Complete Book of Tai Chi Chuan; by Wong Kiew Kit
The Dao of TajiQuan; by Jou Tsung Hwa
The Theory and Practice of Taji Qigong; by Chris Jarmey
The Tai Chi Book; By Robert Chuckrow Ph.D.
Tai Chi Connections; by John Loupos
Tai Chi for Health; by Lee Ying-Arng
Tai Chi for Health; by Edward Maisel
Tai Chi Chuan Martial Applications; by Dr. Yang Jwing Ming
Tai Chi Chuan: Roots and Branches; by Nigel Sutton

Tai Chi Classics; by Waysun Liao
Tai Chi: The Supreme Ultimate; by Lawrence Galente
Tai Chi Chuan: 24 & 48 Postures; by Shou-Yu Liang
Tai Chi Chuan; by Cheng Man-Ching
Tao and Tai Chi Kung; by Robert C. Sohn
The Essence and Applications of TajiQuan; by Yang ChengFu (Translated by Louis
Swain)
Thirteen Treatises On Tai Chi Chuan; by Cheng Man-Ching

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