Dr So’s
TAI CHI FOR EVERYONE BY JOHN YONG MAN SO EDITED BY K. JOYCE MCDONALD
LOSE YOUR EYES... ...and you will see clearly. CEASE TO LISTEN... ...and you will hear truth. BE SILENT... ...and your heart will sing. SEEK NO CONTACT... ...and you will find union BE STILL... ...and you will move the tide of the spirit. BE GENTLE... ...and you will need no strength. BE PATIENT... ...and you will achieve all things. BE HUMBLE... ...and you will remain entire —Ancient Chinese Proverb
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PRINCIPLES AND TECHNIQUES Basic Stances Tai Chi movement proceeds from two basic stances.
Cat Stance: With your left foot, take a half step forward, left toe touching the ground, and most of your weight on the right foot. Feet should be separated by a 45-degree angle. Feet should align with the knees. Reverse this movement for your other foot.
Mountain Climbing Stance: Take a full step forward, toes turned slightly inward. Feet are at a 45degree angle, but further apart than in the Cat stance. Weight is shifted to the right foot and back is straignt.
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Principles to Remember When embarking on a lifelong study of Tai Chi:
Remember the I Ching: "Attention centers not on things in their state of being but upon their movements in change." Clear confused, feeble, and chaotic thoughts and actions from the mind and body. Do not anticipate; be in the moment. Do not leave your mind at the door--don't just "go through the motions." Keep fluid, loose; do not hold tensions or thoughts anywhere in the body or mind. Do not overexert; relax, relax, relax. Always be in motion; eliminate hesitancy and jerkiness.
Basic Techniques Daily Tai Chi practice is recommended, especially if it can be performed outdoors. When practicing, breathing, moving, and smiling and inner smile of peace are critical to the proper execution of Tai Chi forms and sequences.
Begin with two repetitions of the entire series for each workout. Movements should be firm and controlled, but never rigid. Movements should be slow, gentle, calm and flowing. Flow at a consistent speed. Movements are tentative, like those of a cat, but not too small. Remember your deep breathing. Breathe in on an upward arm movement, out on a downward movement. Push with the hands, not the shoulders. Be aware of where your fingertips are pointing at all times. You do this by directing your gaze. Usually your gaze follows your hands as you move them. Elbows should be slightly bent, never rigid. 15
Keep the chest relaxed, shoulders down. Keep the back straight but relaxed, and the posterior tucked under. Most movement is performed using the hips and knees. Keep knees bent and in line with the toe. When you turn, pivot your feet to keep your knees and toes in alignment. Never let the knees extend past the tip of the toe. Always strive to maintain balance. Never lift one foot until your weight is firmly centered on the other. The top of the body (mind, heart, and arms) must be light; the bottom half of the body (Dan Tien-abdomen--and legs) must be grounded. Movements should be circular; envision the Yin/Yang symbol. Put the mind on the feet, knees, thighs, hips, waist, chest, shoulders, arms, hands, head, and the invisible opponent. Pay attention to the concept of opposites; when going West, go East first; when going forward, go back first, and so forth.
Editor's note: A Chi Gong sequence is offered after the ten form sequence. It is simpler than the ten form itself and incorporates some of the same movements and principles used in the Tai Chi Sequence. You may want to practice the Chi Gong before attempting to learn the Tai Chi form.
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THE NEW BEIJING STYLE The Chinese National Physical Education Administration (CNPEA) convened in 1988 to create a more comprehensive and beneficial Tai Chi style. The resulting New Beijing Style combines different regional styles and emphasizes breathing, eye movement, and mental concentration. The New Beijing Style allows millions of practitioners worldwide to develop inner energies and to achieve of mental peace and relaxation.
Editor's note: In the following sequence, boldfaced text describes practices that can be reserved for a time when you are more experienced with the ten form. If you are just starting out, ignore these instructions until you feel comfortable with the movements. 17
TAI CHI OPENING
Visualize yourself standing in a tall box facing one side of the box and the corners to left and right. Stand with feet together toes facing forward, shoulders relaxed, back straight. open hands and fingers naturally and loosely at the side, gaze forward. keep your mind calm. Breathe deeply and softly.
Take a sideways step with your left foot (starting with the toe) so that your feet are apart about shoulder width. Keep knees slightly bent.
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Slowly lift hands in front to just below shoulder level. Lift in a relaxed fashion, fingers down, arms slightly bent at elbows. Knees should remain bent.
Move arms to shoulder level at shoulder width. Fingers face forward, palms down. Inhale. Concentrate on the navel.
Lower hands to navel level, eyes still gazing forward. Exhale. Concentrate on lower Dan-tien.
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WHITE CRANE OPENS ITS WINGS
Pivot your right foot inward about 45 degrees, turning your upper body about 45 degrees left. Imagine yourself holding a ball of energy (“hold the ball�) with the left hand, palm down, at the left lapel and the right hand, palm up directly beneath it at waist level.
Shift your weight to the right leg. Gaze toward your left hand. Turn another 45 degrees left. Concentrate on the perineum.
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Move the right hand, palm inward to front right corner just above head level. The left hand follows the right arm, with palm inside the right elbow. Inhale. Let your mind travel from the perineum to crown of head through the Functional (front) meridian channel. (Refer to the Glossary in the back of this book for information on channels.)
Move the left hand downward toward the left thigh leaving about a fist's distance between hand and thigh. Touch the left toe to the ground in a "cat stance." Gaze to the front. Inhale. Concentrate on the crown of the head.
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