L1.00 - Level 1 Full Manual

LEVEL 1 TRAINING PLAN
Level 1 Overview
Level 1 is carefully designed to help you begin learning the key essentials of Taiji Zen1. In this level, you have
three very important training goals: 1) learn the four primary Kinetic Concepts, 2) begin to structurally relax
your body with the Key Principles, and 3) learn how to relax your mind with the Daily Zen.
1) Kinetic Concepts & Applications: the Tàijíquán Essentials #1-4 (of thirteen total)
On the technical side, you’ll learn about Taijiquan’s four most elemental concepts, also known as the “Four
Cardinal Energies” (SìZhèng Shǒu or 四正手):
1. Péng (掤), or Expanding Energy
2. Lǚ (捋), or Deflecting Energy
3. Jǐ (挤), or Pressing Energy
4. À n (按), or Pushing Energy
These are Tàijíquán’s four most basic building blocks. While seemingly disconnected concepts, they in fact
form an interactive set of attack / defend energies. You’ll experience how this works for yourself in the
Kinetic Applications section through two person partnered training. Then you’ll combine all four energies
into a flowing form called the ‘Four Cardinal Energies’ form.
2) Key Principles: how to structurally relax your body
In the beginning of your training, the overarching focus is to learn how to RELAX. First, you will become
more aware of the incredible tension your body is holding by focusing on two Key Principles:
1. Xū Líng Dǐng Jìn (虚领顶劲), or ‘Suspend from the Crown of the Head’ – properly aligns your head,
neck and spine, which creates the necessary conditions for your muscles to relax naturally within the
body’s structure.
2. Hán Xiōng Bá Bèi (含胸拔背), or ‘Hollow the Chest, Round the Back’ – releases tension from the
chest and back, which frees your ability to breathe more deeply and allows for better connectivity of
the upper body to the spine.
Recognizing tension is the first step to releasing it. When your body is aligned, you can become fully relaxed
and develop more efficient motion, faster reaction time and greater ability to deliver power.
3) Daily Zen: how to let your mind relax
Your mind processes countless bits of information each day. When’s the last time you let it rest? Daily Zen
will systematically teach you methods to let your mind relax…that is, to ‘Simply Observe’.
We first start with our sense of sight. In our era of information overload, the constant deluge of visual
stimulus makes our eyes one of the most overused organs. (Ironically, you’re using them right now to read
this information!)
You will learn ‘Meditation on Sight’, applying a concentrated awareness to allow your mind to rest. Much
like in your physical training, we will recognize tension, and then start to release it.
Two Person Game
Lastly, you will build leg strength through a fun Two-Person Game, ‘Steady as a Rock’.
1
Level 1 in Chinese is Yī Duàn (一段)
Taiji Zen Online Academy. Copyright 2013 Taiji Zen Worldwide Limited. All Rights Reserved. 1
Training Schedule
Taiji Zen Online Academy lets you train on your own schedule. We recommend doing a session every 2-3
days (at least). Some sessions will require a training partner in order to experience and apply the techniques.
Level 1 has a total of 10 sessions, which typically takes around one month of training.
IMPORTANT NOTE: The main goal of the beginner series (Levels 1 – 3) is to learn the basic concepts of
Tàijíquán, not to train specific fighting techniques (Level 4 onwards).
Think of this as learning a language: you first learn the ABC’s before trying to form them into words, then
sentences, then paragraphs and so on. A is for ‘Apple’, B is for ‘Bear’, C is for ‘Car’!
In the Taiji Zen Online Academy, the equivalent would be:

 Kinetic Concepts are the ABC’s of Tàijíquán
 Kinetic Applications are example words to describe how those letters sound (Apple, Bear, Car)
 Martial Postures are the actual words
 Forms are sentences written into poems
 Two-Person Games are pre-written duets
 Free Flow Push Hands is like a freestyle rap battle
 And Key Principles govern how it all works
These basic concepts can actually be applied in quite a broad range of activities – from other contact sports,
to doing business, to maintaining good posture and to other aspects of daily life. So, take your time to build
a strong foundation by understanding the basics!
 Session Time Video Instructions

 1 1 min Level 1 Welcome View 1x
(~35 min) 1 min Level 1 Introduction View 1x
 (Solo) 18 min Kinetic Concept #1: Péng 掤 View and practice 2x
Key Principle #1: ‘Suspend from the Crown’
 2 min View 1x
Xū Líng Dǐng Jìn 虚领顶劲
 7 min Péng 掤 Trance Mode View and practice 1x
 4 min Daily Zen #1: Simply Observe View and practice
 2 9 min Kinetic Concept #1: Péng 掤 Review together 1x
Key Principle #2: ‘Hollow Chest, Round Back’
(~55 min) 2 min View together 1x
Hán Xiōng Bá Bèi 含胸拔背
(Partner) 7 min Kinetic Application #1: Péng 掤 View and practice 2x
 15 min Partner Practice Take turns, alternate sides
 2 min Two-Person Game: 'Steady as a Rock' View together 1x
 15 min Partner Practice Play 3x rounds, alternate sides
 7 min Péng 掤 Trance Mode Practice 1x together
 3 16 min Kinetic Concept #2: Lǚ 捋 View and practice 2x
(~35 min) 8 min Lǚ 捋 Trance Mode View and practice 1x
 (Solo) 7 min Péng 掤 Trance Mode Review 1x
 4 min Daily Zen #2: Meditation on Sight View and practice
 4 8 min Kinetic Concept #2: Lǚ 捋 Review together 1x
Key Principle #1: ‘Suspend from the Crown’
(~55 min) 2 min Review together 1x
Xū Líng Dǐng Jìn 虚领顶劲
(Partner) 4 min Kinetic Application #2: Lǚ 捋 View and practice 2x
 15 min Two-Person Game: 'Steady as a Rock' Play 3x rounds, alternate sides
 8 min Lǚ 捋 Trance Mode Practice 1x together
 5 19 min Kinetic Concept #3: Jǐ 挤 View and practice 3x
(~40 min) 3 min Kinetic Application: Jǐ 挤 View 1x
 (Solo) 7 min Jǐ 挤 Trance Mode View and practice 1x
 8 min Lǚ 捋 Trance Mode Review 1x
 4 min Daily Zen #2: Meditation on Sight Review and practice
 SESSION TIME VIDEO INSTRUCTIONS

 6 7 min Kinetic Concept #3: Jǐ 挤 Review together 1x
 (~50 min) 2 min Review together 1x
 (Partner) 5 min Kinetic Application: Jǐ 挤 View and practice 2x
 7 min Jǐ 挤 Trance Mode Practice 1x together
 7 21 min Kinetic Concept #4: Àn 按 View and practice 3x
 (~40 min) 8 min Àn 按 Trance Mode View and practice 1x
 (Solo) 7 min Jǐ 挤 Trance Mode Review 1x
 8 7 min Kinetic Concept #4: Àn 按 Review together 1x
 (~55 min) 2 min Review together 1x
 (Partner) 6 min Kinetic Application #4: Àn 按 View and practice 2x
 8 min Àn 按 Trance Mode Practice 1x together
 9 5 min Form: 'Four Cardinal Energies' Guided View and practice 3x
 (~50 min) 11 min Form: 'Four Cardinal Energies' Trance (same as above)
 (Solo) 5 min Self-Practice Practice 5x
 7 min Péng 掤 Trance Mode Review 1x
 8 min Lǚ 捋 Trance Mode (same as above)
 7 min Jǐ 挤 Trance Mode (same as above)
 8 min Àn 按 Trance Mode (same as above)
 10 5 min Form: 'Four Cardinal Energies' Guided Review 3x
 (~45 min) 11 min Form: 'Four Cardinal Energies' Trance (same as above)
 (Partner) 5 min Self-Practice Practice 5x together
 10 min Kinetic Application #1/#4: Péng 掤 + Àn 按 Take turns, alternate sides
 10 min Kinetic Application #2/#3: Lǚ 捋 + Jǐ 挤 (same as above)
 1 min Level 1 Exam Prep View 1x
CULTURAL ROOTS
Yīn/Yáng(阴阳)
INTRODUCTION
Simply put, Yīn/Yáng is just a way of looking at the world. It’s the observation that the world is always changing,
that everything is relative and that dynamic balance is the natural state of existence. It reminds us that happiness
can be all in our frame of reference.
Complementary Opposites: Based on qualitative aspects, everything can be classified into Yīn or Yáng. These are
opposite yet complementary aspects which together form a unified whole. Originally, Yīn referred to the shady
side of a mountain and Yáng the sunny side. One mountain, but two perspectives.
Typically, Yīn is associated with less energetic qualities and Yáng with more energetic qualities, such as:
Yīn: female dark night cold stillness passive lower negative
Yáng: male light day hot motion active upper positive
Interdependent & Relative: As the examples show, Yīn and Yáng are interdependent and relative. They cannot
exist independently, and together form a mutual whole. Without light, one cannot think about darkness.
Without stillness, the concept of motion cannot exist. Heads and tails are two sides of the same coin.
Not Absolute: Nothing is ever completely Yīn or completely Yáng. This is reflected in the Yīn/Yáng symbol, where
the smaller dot within the larger half symbolizes that one side contains the seed of the other. The darkest night
still has the potential for light, and the most masculine man may still have some feminine qualities.
Dynamic, Not Static: Yīn and Yáng can transform each other and/or transform into each other. Day becomes
night, and night becomes day again. In the Yīn/Yáng symbol, the black and white halves “chase” each other,
which visually emphasizes the constant, cyclical nature of change.
Balanced Whole: Balance between Yīn and Yáng is the natural state. Having the sun shine 24 hours a day would
be just as unpleasant as having never ending nights. However, the two elements do not have to be equal nor
unchanging (think summer day vs. winter day). This is the relationship of dynamic balance between all things.
YĪN / YÁ NG AND TÀ IJÍ

Taiji is the mother of Yīn and Yáng. The word Tàijíitself refers to the “great primal beginning” of all that exists,
and is often translated as the ‘Supreme Ultimate’. Comparable to the initial state of the universe at the exact
moment of the Big Bang, Taiji is the state of absolute and infinite potential. From this state, Yīn and Yáng were
generated. In other words, Taiji is the absolute (the circle), while Yīn/Yáng is the relative (the two halves). Thus
the Yīn/Yáng symbol is also referred to as the Tàijísymbol (Tàijítú, or 太极图).
Tàijí(太极) Yīn/Yáng (阴/阳)
Y Ī N / Y Á N G A N D T À I J ÍQ U Á N
Tàijíquán is the application of the Yīn/Yáng concept in a martial arts context. Particular attention is placed on the
existence and balance of dualistic forces with respect to physical motion and mental intention. Some
generalizations can help explain this concept:
 Hard / Soft: rarely do you meet force with force. Instead, Tàijíquán emphasizes ‘soft’ yielding techniques to
neutralize ‘hard’ force. However, if the opponent provides a soft opening, you then strike with ‘hard’ force
 Solid / Empty: describes whether one leg carries more or less weight, and how weight shifts between moves
 Expanding / Contracting: describes how movements must alternate between outward and inward motions
 Other examples include inhaling/exhaling, advancing/retreating, rising/sinking and activity/rest
In your own practice, see if you can notice these forces for yourself. With practice, this ability will become second
nature. By becoming aware of and following the natural laws of Yīn/Yáng in the body, you can develop more
fluid, efficient and powerful movements.
KEY PRINCIPLE #1
Xū Lǐng Dǐng Jìn（虚领顶劲）

”Suspend from the Crown of the Head”
INTRODUCTION
What is it? ‘Xū Lǐng Dǐng Jìn’（虚领顶劲）means to maintain an upward floating intention, as if your entire
body is being suspended by a string from the crown of the head. This intention should be continuously
maintained in every movement.
What is it for? This is the first step in learning how to RELAX. It places your spine into neutral position,
allowing you to let go of unnecessary muscular tension and align the body’s structure naturally. This
structural alignment will allow you to develop greater mobility, flexibility and strength.
How does it work? The head is the beginning of the spinal column, and its alignment (or
misalignment) greatly affects the posture of the rest of the body. By lifting the head upwards
with intent, the rest of the spinal column beneath can fall into natural alignment as it is
pulled downward by gravity.
To get a better feeling of this, imagine trying to stack a handful of pearls into a line. One
approach would be to place the pearls one atop another, and then hold them in place with
your hand. Another way is to string all the pearls together and lift up just the top pearl.
How does it feel? You’ll feel as if you’re getting taller and straighter. The spine should feel as if it’s
straightening out and growing longer, without any feeling of stiffness or forced straightening. The space
between each vertebra expands and relieves the pressure between them. The tailbone feels like it’s being
pulled down towards the ground by gravity, resulting in an upwards and downwards feeling of elongation.
Now try using your mind to scan from the crown of your head to your tailbone. As you become aware of
each section, feel all the muscles around that section relax – your neck muscles relax, shoulder muscles
relax, upper back muscles relax and lower back muscles relax.
FYI: In Chinese, there is actually a second way of writing ‘Xū Lǐng Dǐng Jìn’ (虚灵顶劲) which emphasizes the
feeling of the spirit (or intention, 灵) rising to the crown of the head and upwards into the void or emptiness.
PRACTICE TIPS
1. Imagine being lifted by a string attached to the crown of your head. It lifts your backbone up vertebra
by vertebra, like a dangling pearl necklace, allowing the space between each vertebra to expand.
2. Feel the back of your neck touch the collar of your shirt as it gets longer and straighter. The chin will
tuck in slightly but not forcibly.
3. Imagine that you are balancing a bowl of water on your head. Don’t let it fall!
4. Imagine that you are a string puppet being lifted up by a puppet master.
BENEFITS
1. Aligns the spine in neutral position, which allows the skeletal structure to support the body’s weight
(instead of the muscle doing all the work).
2. Alleviates unnecessary muscle tension and resultant conditions (e.g. tension, fatigue and pain).
3. Improves the free flow of Qìand smooth circulation of blood.
* The principle of ‘Xū Lǐng Dǐng Jìn’ can be used while seated too, which can be especially helpful for working
professionals who spend most of the day sitting at an office desk.
KEY PRINCIPLE #2
Hán Xiōng Bá Bèi（含胸拔背)

”Hollow the Chest, Round the Back”
INTRODUCTION
What is it? ‘Hán xiōng bá bèi’（含胸拔背）means to sink the chest in mildly and round the back, resulting
in a slightly arced circular shape. This is the body’s natural position and is optimal for muscular relaxation.
What is it for? This principle helps to release tension in the chest and connect the chest and shoulders to
the spine, allowing for greater structural integrity, power and fluidity of motion. By releasing the pressure
on the chest, we can also increase the lungs’ capacity and breathe more deeply into the abdomen.
How does it work? Typically, people’s posture varies between two extremes.
On one end is with the chest puffed out in a military style posture, which breaks
the alignment of the spine and results in tension in the chest, back and
shoulders. The Qì gets stuck in the upper chest and the body becomes top
heavy and unbalanced.
On the other extreme is the slouching posture, with the back completely arched
forward and chest collapsed in. Again the spine’s alignment is broken, but now
the torso becomes compressed which results in shallow, inefficient breathing.
Instead, ‘Hán Xiōng Bá Bèi’ seeks the natural point of balance between these two extremes. The chest
connects to the spine, the spine becomes straighter and the muscles of the torso can fully relax.
How does it feel? It should feel as if you’ve just breathed a huge sigh of relief (but don’t slouch!). You’ll feel
like your spine is sticking to the back of your shirt.
The shoulder blades should feel like they’re sliding apart and down. The feeling is similar to riding a bicycle
or motorcycle, where you must firmly brace the handle bar but not forcefully push against it.
You can also imagine yourself as a turtle being protected by a strong shell on your back. This will help your
upper body feel more rounded and connected.
PRACTICE TIPS
1. Do not forget Key Principle #1, ‘Xū Lǐng Dǐng Jìn’（虚领顶劲）; otherwise you’re very likely to slouch.
2. Imagine embracing a big balloon in front of your chest with both arms. The balloon is continuously
expanding, pushing your chest inwards and backwards (like in Kinetic Concept #1: Péng).
3. Find a sturdy wall and push at it with both hands (fingertips pointing up). First try this with your chest
puffed out. Then see how it feels with a slouched back. Finally, apply ‘Hán Xiōng Bá Bèi’ and notice the
difference.
BENEFITS
1. Relaxes the muscles of the chest, back and neck, allowing for a natural torso position with less tension.
2. Gives the lungs more space to expand, allowing for deeper and smoother breathing into the abdomen.
3. Connects the chest with the spine, improving the body’s structural integrity and increasing your ability to
push an object or brace against incoming force.
KINETIC CONCEPT #1
Péng（掤）Expanding Energy
DEFINITION
Péng is an energy of continuous outward expansion. It pushes out in all directions to create a
protective buffer around the core. It’s often described as the fundamental energy of Tàijíquán, and
applies to all Tàijíquán movement.
1. Imagine a large water balloon. The water inside expands outward equally in all directions.
Press into it and it presses back. Left alone the water remains still, filled with spring-like energy.
2. With training, your body and mind can instinctively exhibit this same spring-like energy.
3. In daily life, an upright posture with expanding energy shows confidence and positivity.
STEP BY STEP
0. Neutral position
1. Turn and hold the ball
2. Hold the ball in an empty step
3. Step out
4. Sink and gather
5. Expand forward
6. Back to neutral
PRACTICE TIPS
1. Imagine embracing a large helium balloon between your arms. If your arms are too loose, it will
float away; if too tight, the balloon will pop.
2. Péng intention should be present in every part of the body. Imagine the balloon expanding in
all directions; it pushes your arms forward and your back backward, creating a rounded shape.
3. Relax – don’t be forceful or stiff. Just like the water in the water balloon, Péng isn’t about
forcefully pushing your arms outward.
COMMON MISTAKES
1. Leaning forward or backward: Always keep your body upright and centered (Key Principle #1).
If you lean forward or backward, it’s hard to expand equally in all directions.
2. Straight arms: A rounded structure allows you to dissipate more incoming force. Be sure to
keep your arms and elbows bent, and not locked out.
3. Extending knee past the toes: This causes all the body’s weight and pressure to become
concentrated in the knee, which can lead to pain and injury.
SONG OF PÉNG
掤劲义何解? What is Péng (Expanding Energy)?
如水负行舟 Like water buoyantly supporting a boat
全体弹簧力 It fills the entire body with spring-like energy.
*Adapted from the secrets of the Taiji Eight Energies: Song of Péng, by Tan Meng Xian (谭梦贤), early 20th century.
KINETIC APPLICATION #1
Péng（掤）Expanding Energy
KEY POINTS
In Tàijíquán theory, Péng and Àn (Pushing Energy, Kinetic Concept #4) are two mutually interactive
forces. The outward expansion of Péng can be used to neutralize and dissipate the incoming push
of Àn. You have not learned Àn yet, so your training partner should just push naturally for now.
1. First, your partner should feed you a gentle push. Feel the force on your forearm’s outer edge.
Try closing your eyes and “listen” to it, and feel where the force is entering your body.
2. Then, have your partner gradually push harder. Try to absorb and dissipate the force with Péng
energy. Brace your arms into a circle, and let the incoming energy flow around the edge of the
circle, down your spine, through your legs and safely into the ground.
3. Keep your stance open at a 30˚ angle, knees bent with front foot turned inwards 30˚.
STEP BY STEP
Begin & end with a TJZ Salute to your partner
0. Neutral position
1. Step out: stance open 30˚, weight 60%
backward, knees slightly bent
2. Rotate, sink and gather: wind up for Péng
3. Expand forward: partner presses against
your elbow and wrist (see picture)
4. Back to neutral position / repeat #1-3
PRACTICE TIPS
1. Trial & Error #1: Feel the difference when you point your front foot inward vs. straight forward.
Slightly turning the front foot inward (30 degrees) creates a stronger bracing structure.
2. Trial & Error #2: Try stepping out on a straight line relative to your partner, instead of at a 30˚
angle. Feel how you are less stable and can more easily lose balance.
3. Trial & Error #3: Feel the difference between having a straight back with chest puffed out vs.
rounding your back and forming a circle with your arms. Where does the force get caught?
COMMON MISTAKES
1. Using muscular strength: Avoid using shoulder / arm strength to push back the incoming
energy; it should feel like your arm isn’t even there. The ball of the shoulder is very relaxed.
2. Only using the arms: The entire body should expand forward to brace against the incoming
energy. Don’t forget to use your legs, waist and back!
3. Not bending the knees: Locking out the knees makes it hard to relax, and you will not be able
to effectively channel the incoming energy into the ground. Never lock out your knees!
SONG OF PÉNG
掤劲义何解? What is Péng (Expanding Energy)?
任尔千斤力 Even against a thousand pounds of force
飘浮亦不难 You can support it without difficulty.
*Adapted from the secrets of the Taiji Eight Energies: Song of Péng, by Tan Meng Xian (谭梦贤), early 20th century.
KINETIC CONCEPT #2
Lǚ（捋）Deflecting Energy
DEFINITION
Lǚ is an energy of deflecting and neutralizing. Incoming force is deflected or diverted to the side or
downward and in the process, you draw off and dissipate the incoming energy. This is also known
as leading the force to emptiness or void in order to neutralize it.
1. Imagine catching a basketball hurled at your chest. In order to not hurt your hands, your arms
act like a spring to absorb, deflect and dissipate the energy, bringing the ball to a stop.
2. In the Tàijíquán Classics it is said, “4 ounces can deflect 1,000 pounds.” By going with the flow
of your opponent’s incoming force, you can deflect and dissipate the energy.
3. Softness is strength. During a typhoon, the stiff tree gets pulled out of the earth, while the soft
grass yields and moves with the wind.
STEP BY STEP
0. Neutral position
1. Turn and deflect
2. Deflect in an empty step
3. Step out
4. Draw arc and catch
5. Sit back and deflect
6. Back to neutral
PRACTICE TIPS
1. Lǚ requires full body coordination. Deflection by the arms must be coordinated with a slight
turn of the waist, while simultaneously shifting weight back into the rear leg.
2. Remember Key Principle #1. Your spine is the axis of rotation for deflecting incoming energy,
and must remain centered and upright.
3. Imagine trying to divert a stream of flowing water; first go with the flow before trying to steer it.
Or imagine yourself as a weathervane, yielding to the incoming wind.
COMMON MISTAKES
1. Hands too close / wide apart: Your hands should be on an imaginary opponent’s elbow and
wrist area. Too close or too wide apart and you’ll lose control.
2. Pulling or yanking downward: Lǚ is not about using force, but rather listening and yielding to
an incoming energy. Deflect the force away in an arc motion rather than a straight line
3. Straight / stiff arms: The arms should be slightly bent and have some springiness. Stiff arms
make it difficult to feel and follow the incoming energy.
SONG OF LǙ
捋劲义何解? What is Lǚ (Deflecting Energy)?
顺其来势力 Listen and yield to the incoming force
引之使长延 Leading it to overextend.
*Adapted from the secrets of the Taiji Eight Energies: Song of Lǚ, by Tan Meng Xian (谭梦贤), early 20th century.
Lǚ（捋）Deflecting Energy
KEY POINTS
In Tàijíquán theory, Lǚ and Jǐ (Pressing Energy, Kinetic Concept #3) are two mutually interactive
forces. The downward and backward deflection of Lǚ can be used to neutralize the forward
pressing energy of Jǐ. You haven’t properly learned Jǐ yet, so for now your training partner should
just reach forward with one arm, as if trying to touch your stomach.
1. Your hands should be on your partner’s elbow and wrist. Never tightly grasping, instead they
should feel gentle yet firm. The point of force for Lǚ is in the palms.
2. Try to “listen” and feel when your partner is pressing forward. Don’t move to yield and deflect
until you feel your partner moving. Stick to your partner and stay connected the whole time.
3. Coordinate the whole body: arms, waist and legs move in sync, with your spine as the axis.
STEP BY STEP
0. TJZ Salute / neutral position
1. Step out: weight 60% forward
2. Catch arm: one hand cups wrist, other
palm controls the elbow, but not grasping
3. Sit back & deflect: roll back with the
pressing energy, absorbing into the back leg
PRACTICE TIPS
1. Trial & Error #1: Try doing Lǚ without shifting your weight back and only using the arms. Feel
how you quickly run out of room to absorb the incoming force.
2. Trial & Error #2: Try doing Lǚ with both hands near your partner’s wrist. Feel how much less
control you have in redirecting the line of motion with control of only one joint.
3. Trial & Error #3: Try sitting straight back and absorbing the pressing energy directly into your
body. Now add a slight waist turn, starting right from the moment of contact. Feel how a small
rotation can cause a critical change of trajectory.
COMMON MISTAKES
1. Grasping and yanking: There’s no need to use arm strength to pull your partner opponent
down. Your hands should feel heavy and in control, but never forcefully pull.
2. Only using the arms: The entire body should be involved in neutralizing the incoming force,
with the rear leg acting like a shock absorber. Using the just your arms is not effective.
3. Incorrect foot position: Make sure your front foot is on the outside of your partner’s front foot.
SONG OF LǙ
捋劲义何解? What is Lǚ (Deflecting Energy)?
轻灵不丢顶 Nimbly listen, without releasing, without resisting
力尽自然空 When exhausted, the force will find only emptiness.
*Adapted from the secrets of the Taiji Eight Energies: Song of Lǚ, by Tan Meng Xian (谭梦贤), early 20th century.
KINETIC CONCEPT #3
Jǐ（挤）Pressing Energy
DEFINITION
Jǐ is an energy of piercing, squeezing or pressing forward. All of your body’s force is concentrated
into a small area and squeezed forward with the intention of moving the target backward.
1. Imagine trying to squeeze your way through a crowded subway. You turn a bit sideways, drop
your shoulder and press forward.
2. Jǐ is used in close range, with the point of force on the outer shoulder and upper arm. This is
similar to an American football player using his shoulder to ram an opponent.
3. Jǐ combines the energy of forward motion with the energy of rotation. In technical terms, Jǐ has
both translational and rotational kinetic energy.
STEP BY STEP
0. Neutral position
1. Turn and open
2. Arms circle in empty step
3. Step out
4. Spiral forward
5. Back to neutral
PRACTICE TIPS
1. First, focus on footwork. As you shift your weight forward, the front foot pivots inward 30˚
while the back foot pivots slightly outward. This gives you room to rotate the body.
2. Second, focus on waist and upper body rotation. To get into a position to be able to use your
outer shoulder / upper arm. Recall Key Principle #1 and make your spine the axis of rotation.
3. Then put it all together. As you step out and spiral forward, imagine your body is like a spring,
winding up first and then releasing forward.
COMMON MISTAKES
1. Hand positions: It’s easy to only focus on the front hand and neglect the other hand, which is
equally important for defense. Make sure to keep it near the bicep, ready to protect yourself.
2. Inverted palm direction: In movement step #2, the front hand should be palm up, back hand
palm down. As you shift forward, they rotate and help guide the spiraling action of the body.
3. Extending knee past the toes: Concentrating the body’s weight onto one knee is never a good
idea. Here, be even more careful because you’re also pivoting at the same time, which creates
torque on the front knee.
SONG OF JǏ
挤劲义何解? What is Jǐ (Pressing Energy)?
直接单纯意 Direct and simple intention
迎合一动中 Connecting and closing in one movement
*Adapted from the secrets of the Taiji Eight Energies: Song of Jǐ, by Tan Meng Xian (谭梦贤), early 20th century.
Jǐ（挤）Pressing Energy
KEY POINTS
In Tàijíquán theory, Jǐ and Lǚ (Deflecting Energy, Kinetic Concept #2) are two mutually interactive
forces. As you press forward with Jǐ, your partner will use Lǚ to deflect and neutralize your
incoming energy. For this exercise however, you’ll want to touch shoulder-to-shoulder at the end
of the normal range of Lǚ, and get a better tactile feeling of pressing forward into an object.
1. Front foot should be pointing between your partner’s stance in order to target the centerline.
Your weight starts 60% on the back leg in preparation of shifting forward during the press.
2. The contact point is on the outer shoulder / upper arm. For training purposes, your partner
should feed some resistance force so you can feel how to use Jǐ energy.
3. Whole body coordination of rotation and forward motion is critical: 1 inch forward, 1 inch
rotation and 1 inch extension all work together.
STEP BY STEP
1. Step out: weight 60% on back leg
2. Position arms: front arm bent with elbow
up, back hand near bicep for protection
3. Spiral forward: synchronize forward +
turning + extension movements
PRACTICE TIPS
1. Trial & Error #1: Try stepping to the outside of your partner’s foot. Feel how the angle of the
incorrect position makes it difficult to target your partner’s centerline.
2. Trial & Error #2: Try doing Jǐ without pivoting and repositioning your feet. Feel how difficult it
is to rotate your upper body to point the outer shoulder towards your target.
3. Trial & Error #3: Try starting off with your weight already 60% in the front leg (instead of the
back leg). Feel how this doesn’t leave you much room to shift forward.
COMMON MISTAKES
1. Leaning too far forward: While pressing forward, be careful not to lean forward. Keep your
body straight and upright, and remember Key Principle #1 (Xū Lǐng Dǐng Jìn).
2. Back hand too low: The back hand should be on the bicep to protect the face and also prevent
against a joint lock attack to your front elbow.
3. Extending knee past the toes: Especially as your attention is drawn to the point of contact with
your partner, be careful not to forget about protecting your knee with good posture.
SONG OF JǏ
挤劲义何解? What is Jǐ (Pressing Energy)?
直接单纯意 Direct and simple intention
迎合一动中 Connecting and closing in one movement
*Adapted from the secrets of the Taiji Eight Energies: Song of Jǐ, by Tan Meng Xian (谭梦贤), early 20th century.
KINETIC CONCEPT #4
À n（按）Pushing Energy
DEFINITION
Àn is an energy of pushing. It can be used to uproot, uplift and send your opponent back and away.
Often it involves a sinking, downward motion to first unsettle the target before pushing forward,
upward and through.
1. Imagine pushing with both hands against the heavy bronze gate of an old temple. You have to
put your entire body weight behind your push to get the door to budge.
2. The point of force is on the base of the palms. However, full body coordination is critical to the
effective of transmission of force. Energy is rooted in the feet, generated by the legs, directed
by the waist and released through the palms.
3. The pushing energy of Àn is a “long energy,” meaning the force travels through the target,
uproots it and then carries it up and away.
STEP BY STEP
0. Neutral position
1. Turn and lift hands
2. Empty step and gather
3. Step out
4. Sink and gather
5. Push forward
6. Back to neutral
PRACTICE TIPS
1. Front foot should point directly to the front. This frees the forward path of energy transmission.
Note that this rule applies broadly when the intention is to project force (instead of absorb it).
2. Back foot should turn inward slightly (~30˚), with the leg straight but knee slightly bent. Round
out the stance by bracing both legs outwards, almost like you’re riding a horse.
3. Remember Key Principle #2 (Hollow the Chest, Round the Back). Try pushing against a wall with
your chest puffed out. Feel how your energy gets trapped in the upper back and shoulders?
COMMON MISTAKES
1. Locking out the arms: the arms should be straight but elbows not locked out.
2. Pushing in a straight line: Àn energy isn’t delivered in a straight line. Instead, it should follow
an arc path – first down slightly before continuing forward and up.
3. Ignoring the legs: the real power of Àn comes with effective full body coordination to transmit
pushing energy. Don’t just shove with your arms / upper body – push with your legs.
SONG OF À N
按劲义何解? What is Àn (Pushing Energy)?
运用如水行 When applied it’s as flowing water
柔中寓刚强 Hardness and strength concealed in gentleness.
*Adapted from the secrets of the Taiji Eight Energies: Song of Àn, by Tan Meng Xian (谭梦贤), early 20th century.
À n（按）Pushing Energy
KEY POINTS
In Tàijíquán theory, Àn and Péng (Expanding Energy, Kinetic Concept #1) are two mutually
interactive forces. The long pushing energy of Àn can be used to disrupt and uproot the expanding
energy of Péng.
1. Stance should open 30˚ towards your partner, with the front foot pointing forward. As you shift
forward to push, pivot your back foot in slightly to root into the ground for better stability.
2. Àn should have a down-to-up arc motion. Instead of meeting force against force, the sinking
motion first redirects your partner’s Péng down. This slightly unsettles his/her balance so you
can attack, using your leg strength to push up from below and uproot.
3. The intent should be to push something behind your partner; do not focus only on the arms.
This helps generate the “long energy” that uproots and travels through the opponent.
STEP BY STEP
1. Step out: weight 60% on back leg, front
foot pointing directly toward your partner
2. Sink & gather: turn waist, sink into back leg
3. Push forward: shift weight forward, palms
on partner’s forearm near wrist and elbow
PRACTICE TIPS
1. Trial & Error #1: Try stepping out on a straight line to your partner instead of a 30˚ open stance.
Feel how much less stable you are without the triangular base to push from.
2. Trial & Error #2: Try pushing with the front foot turned in 30˚ instead of pointed forward. Feel
how the leg’s structure is now blocking your energy from transferring forward and out.
3. Trial & Error #3: Try pushing in a straight line instead of an arc motion. Feel how it’s difficult to
uproot your partner when you are pushing force against force.
COMMON MISTAKES
1. Incorrect stance: If you feel like you’re not stable when pushing, first check your stance. Are
your feet positioned at 30˚? Is your front foot pointed forward, back foot slightly turned in?
2. Leaning forward: While trying to disrupt your opponent’s center, always make sure to maintain
your own. Àn is only effective if you are centered and grounded; remember Key Principle #1.
3. Shoving with arms only: Power should be generated from your back leg, directed by the waist,
travel up the back and release through the palms. Turn the waist and push with your legs.
SONG OF AN
按劲义何解? What is Àn (Pushing Energy)?
急流势难当 Like a powerful torrent, difficult to defend,
有孔必竄入 It surges into every opening.
*Adapted from the secrets of the Taiji Eight Energies: Song of Àn, by Tan Meng Xian (谭梦贤), early 20th century.
LEVEL 1 FORM
Sì Zhèng Shǒu（四正手）
”Four Cardinal Energies”
INTRODUCTION
After learning the four Kinetic Concepts of Level 1, you are ready to sequence them together into one
flowing form. This form is called the Four Cardinal Energies form (Sì Zhèng Shǒu, or 四正手) because it
is related to the four cardinal directions (North, South, East, West). ‘Sì 四’ means four, ‘Zhèng 正’
means straight, upright, primary or principal, and ‘Shǒu 手’ means methods or techniques (or literally,
hand), indicating the form is comprised of four primary movements along the four primary directions.
The orientation is stated in the classical text ‘Treatise on Tàijíquán’ by the semi-legendary Master Wáng
Zōngyuè (王宗岳). Tàijíquán history abounds with various interpretations of why each movement is
connected to a particular Bāguà symbol / direction, ranging from the mystical to the pragmatic.
For our purposes in Level 1, notice that these four Kinetic Concepts are all uni-directional in nature, with
the hands and body all oriented along the same vector of motion. Thus they are considered ‘primary’
Kinetic Concepts1. Associating the ‘primary’ Kinetic Concepts with the ‘primary’ directions makes for a
nice memorization technique.
DIRECTIONAL OVERVIEW
Symbol Kinetic Concept Direction
0 ☯ Opening Position Center
1 掤 Péng – Expanding Energy North
2 捋 Lǚ – Deflecting Energy South
3 挤 Jǐ – Pressing Energy East
4 按 Àn – Pushing Energy West
0 ☯ Closing Position Center
1
Later in Level 2, you’ll learn how the four ‘primary’ give rise to four ‘secondary’ Kinetic Concepts, or the Four Ordinal Energies.
LEVEL 1 FORM
STEP BY STEP
Opening Position
1 2 3
 Step 1: Stand with both feet together (the grey footprint)
and face the front
 Step 2: Shift your weight onto your right leg and step your
left foot out to shoulder width apart (Neutral Position),
weight balanced 50/50
 Your hands float up to shoulder level, as if strings were
attached to your wrist and raising them up
 Step 3: Bend your knees and sink down, while pressing
your palms down to hip height
1) Péng 掤, Expanding Energy [transition step] 1

 Step 1: Pivot right. Shift your weight to the left and
pivot the right foot outward about 90˚
 If comfortable, you can pivot your left foot slightly
before shifting weight into it. This opens the hips and
waist to the right and helps the pivot
 Arms hold the ball, right arm on top
1) Péng 掤, Expanding Energy [transition step] 1 2

 Step 1: Step back. Pick up the right foot and step back
next to southern circle (Lǚ 捋)
 Step 2: Empty Step. Shift your weight onto the right
leg, and draw the left foot into Empty Step. Left ball of
foot touches the ground, only 10% weight on the left
 Arms maintain their position and hold the ball
LEVEL 1 FORM
STEP BY STEP
1) Péng 掤, Expanding Energy 1 2 3
 Step 1: Step out. Sink down into your right leg and
step out with your left foot, landing heel first
 Step 2: Rotate, sink and gather. Coil down into the
right hip and prepare
 Step 3: Expand forward. Shift your weight 60% into
the left leg. Your arms brace the ball in front and
expand forward【Péng 掤】
2) Lǚ 捋, Deflecting Energy [transition step] 1 2

 Step 1: Pivot foot. Slightly shift your weight back into
the right, freeing your left foot to pivot inward
 Step 2: Turn south. Turn your body to face south, and
draw your right foot into an Empty Step
 As the body turns, your arms sweep across to protect in
front, palms facing down
2) Lǚ 捋, Deflecting Energy 1 2
 Step 1: Step out. Step out with your right foot and
reach forward with both hands
 Step 2: Sit back and deflect. Sit back into the left hip,
neutralizing downward with both hands【Lǚ 捋】
LEVEL 1 FORM
STEP BY STEP
3) Jǐ 挤, Pressing Energy [transition step] 1 2 3
 Step 1: Pivot foot. Pivot the right foot inward
 Step 2: Shift right. Shift your weight to the right, then
shuffle step the left next to the western circle (Àn 按)
 Step 3: Shift left. Shift your weight into the left leg,
then draw your right foot next to it in Empty Step
 At the same time, circle your arms clockwise, right hand
deflecting high and left hand pressing down low. End
with left hand palm up, right hand palm down
3) Jǐ 挤, Pressing Energy 1 2
 Step 1: Step out. Step your right leg out empty,
landing heel first
 Step 2: Spiral forward. Shift your weight forward into
the right leg while rotating your body
 Your right arm spirals out clockwise, extending forward
and upward, while PRESSING forward with your
shoulder【Jǐ 挤】
4) Àn 按, Pushing Energy [transition step] 1 2

 Step 1: Pivot right foot. Shift your weight back into the
left foot, freeing the right foot to pivot inward
 Rotate the your body to your left, letting the hands
float along as your body turns
 Step 2: Empty Step. Sit back into the right leg, with the
left leg carrying only 10% weight in Empty Step
 At the same time, draw both hands back in front of
your chest, palms facing each other
LEVEL 1 FORM
STEP BY STEP
4) Àn 按, Pushing Energy 1 2 3
 Step 1: Step out. Step out with your left leg, landing
heel first
 Step 2: Rotate, sink and gather. Coil down into the
right hip; hands push downwards and prepare to push
forward
 Step 3: Push forward. Shift the weight forward into
the left and PUSH forward with both palms【Àn 按】
Closing Position [transition step] 1 2 3

 Step 1: Shift your weight back onto the right leg, while
slightly pivoting in the left foot
 Step 2: Draw you left foot in next to the Yin Yang circle
 Step 3: As you shift your weight to the left, draw your
right in
 Let your arms and body sink downwards, like a falling
leaf, with palms pressing down while you elevate your
spine
Closing Position
1 2 3
 Step 1: Closing. Step your left foot in and stand up
straight, letting your hands relax next to your body
 Step 2: Completion of the form
LEVEL 1 MAT PRINTOUTS
Taiji Zen Training Mat
The Taiji Zen Training Mat is specially designed to complement your training in Levels 1-3. In particular, each
of the Forms has a set of directional orientations. Level 1 involves the four cardinal directions (North-South-
East-West), hence the form’s name, “Four Cardinal Energies.” These are marked on the mat by the brown
circles.
North = Péng 掤
West = À n 按 East = Jǐ 挤
South = Lǚ 捋
The Taiji Zen Training Mat can be purchased for personal use (subject to availability and shipping). If you’re
interested, please email academy@taijizen.com for pricing and purchase information.
Taiji Zen Training Mat DIY

You can also create your own training markers by using this document. First, print and cut out the symbols
on the following pages. Then, affix the symbols to the ground using tape.
The circles at North/South and East/West should be positioned as far apart as your stance. This is typically
between 70cm and 110 cm depending on your height and how low you can comfortably get.
Péng（掤）- Expanding Energy (North)
Lǚ（捋）- Deflecting Energy (South)
Jǐ（挤）- Pressing Energy (East)
Note: You may notice a difference between the “擠” symbol depicted here and the “挤” used in our training
documents and descriptions. These are actually both versions of the same word Jǐ, or Pressing Energy. The
former is known as a traditional character, which is considered more historical and artistic but is typically
more complicated to write. The latter is known as a simplified character, which is the prevalent version used
in Mainland China today.
À n（按）- Pushing Energy (West)
TWO PERSON GAMES
Wěn Rú Pánshí（稳如磐石）
”Steady as a Rock”
INTRODUCTION
Two Person Games will help you gradually build functional martial-oriented skill for use in Push
Hands, a close quarters sparring exercise utilized in Tàijíquán. This first game begins with training
the foundation: leg strength.
Developing leg strength is essential for Tàijíquán, which demands you to not only be grounded, but
also agile at the same time. Thus, it is said that the source of martial power is rooted in the legs.
“Steady as a Rock” will help to strengthen your legs, increase the stability of your torso and teach
you to effectively shift your body weight in a fun, competitive spirit with a partner.
INSTRUCTIONS
Begin & end with a TJZ salute to your partner
1. Step out with the right foot and clasp hands
2. Each player tries to cause the other to lose
balance by pushing and/or pulling. Freely
change the power, direction and speed of
your attacks
3. Each time your partner loses balance you
get a point. First to 5 points wins
4. Switch sides and play again!
PRACTICE TIPS
1. Make sure that you are relaxed and rooted yourself before trying to push/pull your partner,
otherwise you might just lose balance first!
2. Try to ‘listen’ to what your opponent is doing. As you practice, you will start to become more
sensitive to slight changes in your opponent’s body. Become aware of his or her intention and
you will be better prepared to react.
3. The lower your center of balance is, the harder it will be to tip you over. So really work those
legs!
4. Make sure to train both sides equally.
5. Are you training in a group? Try playing a King-of-the-Hill style contest where the winner stays
and loser goes.
DAILY ZEN #1
Intro: Simply Observe

CORE LESSON
The “Zen” in Taiji Zen is nothing complicated. It’s simply an attitude of well-being that brings us into our
natural state of peace through present moment awareness. Our mind needs rest just like our body; when
we’re able to fully enter the present moment, we can give our brain a break.*
Today, we’re constantly bombarded by distractions in the form of notifications, emails, text messages,
advertisements, and the like. This information overload makes entering the present moment extremely
difficult.
However, it’s not the information that’s the problem – it’s the way we process it.
We receive all sensory input in six forms: sight, sound, touch, taste, smell, and consciousness. In Taiji Zen’s
first three levels, we’ll take you through each of these channels one by one and teach you how to process
the information in a way that will allow your mind to rest, instead of stressing you out.
The past is gone. The future is an illusion created by our mind. All we have is the present, and it’s the only
time we have to rest our minds.
THE DAILY ZEN

Try to come into the present now; for the next thirty
seconds, completely soak up everything that’s going
on around you.
What do you hear?
What physical sensations do you feel?
What thoughts are running through your mind?
In this exercise and the ones to come, the most

important thing is to SIMPLY OBSERVE, without
labeling or judging.
Your observations will never make you unhappy –

only your reactions to them will.
*RIDE THE WAVE

Almost every bodily function operates in a wave-like fashion – our breath, our heartbeat, our sleep cycle.
Our energy is no different. In order to perform optimally, we need to balance work time with rest time. This
is one of the many applications of the Yin & Yang principle.
DAILY ZEN #2
Meditation on Sight
CORE LESSON
In this lesson, we’ll relax our minds by focusing on our sense of sight. But first, let’s quickly go over logistics.
For these exercises, it’s best to sit in a comfortable position and keep your back straight; not too comfortable
that you’ll fall asleep, but not too uncomfortable that you’ll feel distracted.
Recall your Key Principle of ‘Suspend from the Crown of the Head’ (Xū Lǐng Dǐng Jìn, or 虚领顶劲). Allow
your head to float up as a balloon, and let everything soften underneath that.
Once you’ve chosen a position, pick a physical object to concentrate on, such as a candle flame. Stare at the
object for one minute.
Place 100% of your attention on the object without thinking, judging, or labeling it.
While visually focusing on the object, your eyes might wander. This is perfectly normal; when you notice
your eyes have wandered, bring them back to the object without judging yourself.
It’s even more likely that your mind will wander. Again, simply bring your mind back to observing the object.
THE DAILY ZEN

You might find that this is more difficult than it
sounds, but don’t give up! Continuity of practice is
the key to success*.
In order to continue your practice, try this brief

exercise: the first time you go outside every day, find
one natural object (such as a tree), and focus on it
for two minutes as you did in the exercise earlier. Do
this every day until your next lesson.
*SUSTAINABLE CHANGE
The secret to making effective change is to make it automatic; to do that, we need to turn this practice into a
daily ritual. There are several keys to building effective rituals: first, be highly precise about when you will
practice. Sooner or later, you will miss your scheduled time, so plan ahead by deciding on a backup time.
Lastly, build accountability by talking to your friends about your practice, or better yet, invite them to
practice with you.
LEVEL 1 EXAM INSTRUCTIONS
Congratulations, you are now ready to take the Level 1 exam! Here’s how it works:
Step 1: Complete the Lesson Modules

Complete the lesson modules and practice them until you are familiar
with all the movements. If you have followed the Recommended
Training Plan, you should be well prepared at this point. After
watching this video (#22), your Learning Progess Indicator should be
at 100% now. Also make sure that you have downloaded and read all
of the lesson module documents.
Step 2: Sign Up for the Exam

Sign up by clicking on the ‘My Exams’ button next to the Level Progress Indicator.
Step 3: Payment
Read the introduction page which explains the exam requirements and instructions. Then click the ‘Begin
Your Test’ button to pay for the exam, which will lead you to PayPal checkout.
Click here to learn more about PayPal and sign up for free:
https://www.paypal.com/co/webapps/mpp/consumer-how-paypal-works
Step 4: Answer the Multiple Choice Questions [25 points]
In the first section, there are 20 multiple choice questions related to the information in Level 1’s videos and
documents. So make sure you have studied all of them before you begin the exam!
Step 5: Record and Upload your Videos [75 points]

You will need:
1. Video recording device (e.g. DVR, digital camera, webcam, mobile phone with camera, etc.)
2. Friend, tripod or other stable surface to record from
3. Training partner(s)
4. Clothing: your Taiji Zen uniform (if you have one), or other clothing suitable for exercise
Record and upload the four segments described below. Resolution and quality need to be high enough to
clearly see the details of your movements. Try to keep the size of each video within 150 mb (MP4 format is
recommended). If you notice that your video is too big, you can use free video transcoding software (such
as Handbrake or Prism Video File Converter) to compress to ‘web optimized’ before uploading it.
Make sure to follow the naming convention provided below.

 File Name: [LAST NAME]-[FIRST NAME]_Level-1_Video-[NUMBER]
 Example: Li-Jet_Level-1_Video-1
VIDEO #1: Kinetic Concepts

 Demonstrate each technique (Péng, Lǚ, Jǐ, Àn) in this order
o Péng 掤 – left side forward, then right side forward
o Lǚ 捋 – left side forward, then right side forward
o Jǐ 挤 – left side forward, then right side forward
o Àn 按 – left side forward, then right side forward
 Begin and end the sequence with the Taiji Zen Salute
 Camera Position: pointing directly towards you
VIDEO #2: Level 1 Form
 Demonstrate the Level 1 form (Four Cardinal Energies) from start to finish
 Begin and end with the Taiji Zen Salute
 Camera Position: pointing at you from the northeast (Péng = north)
VIDEO #3: Kinetic Applications

 Pick one side and demonstrate each of the four techniques with your
partner
 Focus on accuracy of technique rather than speed or forcefulness
 Taiji Zen Salute each other to begin and end the demonstration
 Camera Position: from the side at a 90˚ to you and your partner
 Note: if your partner is also testing, he/she will need a separate video
from the proper camera position
VIDEO #4: Two-Person Game
 Pick one side and play up to 3 points
 Play the game as naturally as possible; there’s no need to act or to
win/lose on purpose!
 Taiji Zen Salute each other to begin and end the demonstration
 Camera Position: from the side at a 90˚ to you and your partner
 Note: if your partner is also testing, he/she will need a separate video from
the proper camera position
Step 6: Get Reviewed

Your exam will be reviewed by certified Taiji Zen instructors. Each exam typically has one primary reviewer
and one supervising reviewer. You will receive your test score, detailed feedback and pass/fail status via
email within 7 to 10 working days.
Your score will be based on:

 Correct technique and execution of the Kinetic Concepts
 Proper body alignment and understanding of the Key Principles
 Correct point of force during the Kinetic Applications
 Familiarity with the Two Person Game
 Overall flow of movement
If you have passed the exam, you will be asked to verify your mailing address by email so that we can send
your official Certificate of Rank Level. You will also receive recognition on the Taiji Zen website and online
community as an official Certified Rank Holder.
If you did not pass the exam, you have a second chance to test again for free. Review the detailed feedback
and see which specific aspects you need to improve. When you are confident, re-upload your videos on the
exam page and notify Taiji Zen staff by replying to your original notification email.
To check the current status of your exam or see your detailed feedback, click on ‘My Progress Exams’ in the
User Center.
LEVEL 1 GLOSSARY
Term Chinese & Pīnyīn Definition
Àn 按 ‘Pushing Energy’, one of the thirteen essential Kinetic
Concepts of Tàijíquán. Belongs to the set of Four Cardinal
energies. It can be used to uproot, uplift and send your
opponent back and away. Often it involves a sinking,
downward motion to first unsettle the target before pushing
forward, upward and through.
Bāguà 八卦 The ‘Eight Trigrams’, a core concept of traditional Chinese
culture used in a broad range of fields. Used as a conceptual
framework to analyze and predict change. Topic covered in
Level 2.
Belt Belts can be worn by Taiji Zen students to indicate one’s Rank
Level. The number of stripes equals the Rank Level.
Daily Zen Taiji Zen’s guided meditation videos that walk you through
techniques and offer simple methods for using them in daily
life.
Duàn 段 ‘Level.’ Systematic training levels of the Taiji Zen Online
Academy. There are 9 Duàn in total, with 9 being the highest.
Empty Step or 虚步 A transitional posture during form practice, in which weight
Empty Stance Xū Bù sits ~90% on the back leg, and the ball of the front foot is
lightly touching the ground in front with almost no weight on
it (empty).
Hollow the Chest, 含胸拔背 Key Principle #2 which means to sink the chest in mildly and
Round the Back Hán Xiōng Bá Bèi round the back, resulting in a slightly arced circular shape.
Jǐ 挤 ‘Pressing Energy’, one of the thirteen essential Kinetic
Concepts of Taijiquan. Belongs to the set of Four Cardinal
energies. Concentrates the body’s force into a small area and
squeezes forward with the intention of moving the target
backward.
Key Principles 核心原则 Lesson modules that introduce fundamental concepts of
Héxīn Yuánzé alignment and efficient motion to be applied during all
practice.
Kinetic Concepts 劲法 Lesson modules that teach the thirteen core concepts of
(KC) Jìn Fǎ movement in Tàijíquán, including theory and mechanics.
Kinetic Applications 应用 Lesson modules that help you experience the Kinetic Concepts
(KA) Yìng Yòng by applying them on the human body (with a training partner).
King-of-the-Hill Game where the winner stays after each round to defend his
victory against a new challenger.
Lǚ 捋 ‘Deflecting Energy’, one of the thirteen essential Kinetic
energies. Incoming force is deflected or diverted to the side
or downward and in the process, you draw off and dissipate
the incoming energy. This is also known as leading the force
to emptiness or void in order to neutralize it.
Neutral Position The beginning and ending posture used in each form, in which
the feet are shoulder width apart and the weight is evenly
distributed. Also known as Wújístance (无极).
LEVEL 1 GLOSSARY
Péng 掤 ‘Expanding Energy’, one of the thirteen essential Kinetic
energies. An energy of continuous outward expansion, it
pushes out in all directions to create a protective buffer
around the core. It’s often described as the fundamental
energy of Tàijíquán, and applies to all Tàijíquán movement.
Four Cardinal 四正手 Consists of the first four primary Kinetic Concepts (Péng 掤, Lǚ
Energies SìZhèng Shǒu 捋, Jǐ 挤, Àn 按). Associated with the four cardinal directions:
North, South, East, West.
Six sensory inputs Sight, sounds, touch, smell, sound and consciousness.
Tàijí 太极 An ancient Chinese philosophy about the natural world which
is one of the central elements of traditional Chinese culture.
Tàijíphilosophy holds that all natural phenomena have two
aspects – Yīn and Yáng. They are the opposite yet
complementary forces which form the two primary aspects of
the universe. Yīn and Yáng are interdependent and they
cannot exist independent of one another.
13 Kinetic Concepts 太极十三势 13 Kinetic Concepts of martial movement, which are unique to
TàijíShísān Shì and form the basis of all Tàijíquán. Also referred to as the
“Essentials.”
Tàijíquán 太极拳 A Chinese internal martial art based on the philosophy of Tàijí.
Taijiquan Classics Collection of classical texts that serve as a guide for the
practice of Tàijíquán.
Taiji Zen Salute Salute used at the beginning and ending of training sessions to
show respect for others, for oneself and for all that is.
Taiji Zen Training Training mat specially designed to complement your training
Mat in Levels 1-3, based on the Eight Trigrams and Five Elements.
Taiji Zen Uniform Uniform inspired by design from around the Han Dynasty that
can be worn during Tàijíquán practice and performances.
Trance Mode Lesson modules meant for semi-guided self-practice.
Push Hands 推手 A close quarters sparring exercise utilized in Tàijíquán for
Tuī Shǒu sensitivity training and technical application practice. It helps
to validate the correctness of one’s technique by assessing the
ability to remain rooted and balanced under conditions of
struggle.
Qì 气 Internal energy that flows through and around the body, a
central principle in traditional Chinese medicine and martial
arts, literally translated as “breath” or “air”.
Wújí 无极 State of infinite boundlessness when Yīn and Yáng cannot be
distinguished from one another. The Neutral Position which
begins and ends all forms in Tàijíquán is also called Wújí
stance. This symbolizes how before Tàijíbegins, you exist in
the stillness of Wújí. After Tàijíends, you return to the
stillness of Wújí.
Wǔ Xíng 五行 ‘Five Elements’, an ancient Chinese conceptual framework
used to describe natural phenomena and their cycles of
interaction and change. Covered in Level 3.
LEVEL 1 GLOSSARY
Suspend from the 虚领顶劲 Key Principle #1, which means to maintain an upward floating
Crown of the Head Xū Lǐng Dǐng Jìn intention, as if your entire body is being suspended by a string
from the crown of the head.
Yīn/Yáng 阴阳 Yīn and Yáng are opposite yet complementary aspects which
together form a unified whole. Originally, Yīn referred to the
shady side of a mountain and Yáng the sunny side. One
mountain, but two perspectives. Yīn/Yáng theory observes that
the world is always changing, that everything is relative and
that dynamic balance is the natural state of existence.

L1.00 - Level 1 Full Manual

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

L1.00 - Level 1 Full Manual

Uploaded by

Copyright:

Available Formats

LEVEL 1 TRAINING PLAN

2) Key Principles: how to structurally relax your body

3) Daily Zen: how to let your mind relax

Two Person Game

In the Taiji Zen Online Academy, the equivalent would be:

 Session Time Video Instructions

 SESSION TIME VIDEO INSTRUCTIONS

YĪN / YÁ NG AND TÀ IJÍ

Tàijí(太极) Yīn/Yáng (阴/阳)

Xū Lǐng Dǐng Jìn（虚领顶劲）

Hán Xiōng Bá Bèi（含胸拔背)

1 掤 Péng – Expanding Energy North

2 捋 Lǚ – Deflecting Energy South

3 挤 Jǐ – Pressing Energy East

4 按 Àn – Pushing Energy West

0 ☯ Closing Position Center

1) Péng 掤, Expanding Energy [transition step] 1

1) Péng 掤, Expanding Energy [transition step] 1 2

2) Lǚ 捋, Deflecting Energy [transition step] 1 2

4) Àn 按, Pushing Energy [transition step] 1 2

Closing Position [transition step] 1 2 3

Taiji Zen Training Mat DIY

Péng（掤）- Expanding Energy (North)

Lǚ（捋）- Deflecting Energy (South)

Jǐ（挤）- Pressing Energy (East)

À n（按）- Pushing Energy (West)

Intro: Simply Observe

THE DAILY ZEN

What do you hear?

What physical sensations do you feel?

What thoughts are running through your mind?

In this exercise and the ones to come, the most

Your observations will never make you unhappy –

*RIDE THE WAVE

THE DAILY ZEN

In order to continue your practice, try this brief

Step 1: Complete the Lesson Modules

Step 2: Sign Up for the Exam

Step 5: Record and Upload your Videos [75 points]

Make sure to follow the naming convention provided below.

VIDEO #1: Kinetic Concepts

VIDEO #3: Kinetic Applications

Step 6: Get Reviewed

Your score will be based on:

You might also like