The Complete Book of Tai Chi Chuan

1. Tai Chi Chuan: A Martial Art Rooted in Culture and Health

Tai Chi Chuan, or Taijiquan as it is spelt in Romanised Chinese, is one of the most wonderful martial arts in the world.

Beyond Physicality. Tai Chi Chuan is more than just a martial art; it's a comprehensive system encompassing physical technique, mental discipline, and cultural philosophy. It offers a unique blend of combat effectiveness, health benefits, and character development, setting it apart from many other martial arts that focus solely on physical prowess.

Concise and Comprehensive. Tai Chi Chuan's fighting system is remarkably concise, utilizing a limited set of patterns to address a wide range of attacks. This efficiency stems from its emphasis on leveraging an opponent's force rather than relying on brute strength. It covers hitting, kicking, throwing, and gripping, making it a versatile self-defense system.

Cultural and Ethical Dimensions. Unlike some martial arts that promote aggression and violence, Tai Chi Chuan fosters calmness, humility, and respect. This stems from its Taoist roots, which emphasize harmony, balance, and non-violence. The art's connection to Chinese culture also encourages practitioners to engage in scholarly pursuits like literature, painting, and music.

2. Yin-Yang: The Core Philosophy of Tai Chi

In many ways, Tai Chi Chuan is all about yin-yang.

Opposites in Harmony. The concept of yin-yang is central to understanding Tai Chi Chuan. It represents the interconnectedness and interdependence of seemingly opposite forces, such as stillness and motion, softness and hardness, and emptiness and fullness. Tai Chi Chuan seeks to harmonize these forces, creating a dynamic balance that is both powerful and adaptable.

Manifestations in Practice. The yin-yang principle is evident in all aspects of Tai Chi Chuan, from the slow, graceful movements of the form to the dynamic interplay of forces in Pushing Hands. It guides the practitioner to find balance in their body, mind, and energy, and to respond to external forces with fluidity and adaptability.

Beyond Duality. Understanding yin-yang goes beyond simply recognizing opposites. It involves recognizing that each aspect contains the seed of its opposite, and that true power lies in the ability to transition seamlessly between them. This understanding allows the Tai Chi practitioner to adapt to any situation, using softness to overcome hardness and stillness to generate motion.

3. Historical Evolution: From Wudang to Diverse Styles

There are three characteristic stages in its “development”, which are best represented by Wudang Tai Chi Chuan, Chen Style Tai Chi Chuan and Yang Style Tai Chi Chuan.

Tracing the Lineage. The origins of Tai Chi Chuan are shrouded in legend, with the most popular theory attributing its creation to the Taoist priest Zhang San Feng. From its roots in Wudang Mountain, the art evolved through various lineages and styles, each reflecting the unique insights and experiences of its practitioners.

Key Styles and Their Characteristics:

• Chen Style: Emphasizes both hard and soft movements, with bursts of explosive power.
• Yang Style: Known for its slow, graceful movements and focus on health benefits.
• Wu Style (Wu Yu Xiang): Characterized by small, compact movements and emphasis on internal power.
• Wu Style (Wu Quan You): Focuses on yielding and neutralizing force.
• Sun Style: Combines elements of Tai Chi Chuan, Xingyi Kungfu, and Pakua Kungfu.

A Continuous Evolution. The history of Tai Chi Chuan is a story of continuous adaptation and refinement. Each style represents a unique interpretation of the art's core principles, reflecting the changing needs and priorities of its practitioners. Understanding this historical context can deepen one's appreciation for the richness and diversity of Tai Chi Chuan.

4. Masters' Wisdom: Keys to Effective Practice

What better way is there to equip ourselves with the appropriate knowledge of any art than to learn from the masters themselves?

Learning from the Source. The wisdom of past masters provides invaluable guidance for Tai Chi Chuan practitioners. Their insights, often expressed in poetic language, offer profound insights into the art's principles, techniques, and philosophy.

Key Teachings from the Masters:

• Wu Yu Xiang: Emphasized the importance of the waist, the flow of chi, and the integration of mind and body.
• Li Yi Yu: Stressed the cultivation of inner tranquility, agility, fullness of energy, completeness of force, and focus of spirit.
• Yang Cheng Fu: Provided detailed guidance on posture, alignment, and the cultivation of internal force.

Beyond Technique. The masters' teachings emphasize that true mastery of Tai Chi Chuan goes beyond simply learning the forms. It requires cultivating internal energy, developing mental clarity, and aligning one's practice with the art's underlying principles.

5. Fundamental Movements: Building Blocks of Tai Chi

Experience has shown that delaying the practice of a Tai Chi set in order to spend more time on these basic hand and leg movements usually results in the student progressing faster in the long run.

The 13 Techniques. The foundation of Tai Chi Chuan lies in the "13 Techniques," which consist of eight fundamental hand movements and five fundamental leg movements. These techniques are not merely physical exercises; they are the building blocks for developing internal force, balance, and coordination.

Key Stances and Their Benefits:

• Tai Chi Stance: Develops internal force and root.
• Bow-arrow Stance: Promotes stability and power.
• Four-six Stance: Enhances agility and adaptability.
• Single-leg Stance: Improves balance and coordination.

Beyond External Form. Mastering the fundamental movements requires more than just physical repetition. It involves cultivating awareness of body alignment, breath control, and the flow of energy. This internal focus is what transforms Tai Chi Chuan from a simple exercise into a powerful martial art.

6. Chi Kung: The Internal Engine of Tai Chi

Tai Chi Chuan without chi kung is no longer Tai Chi Chuan; it becomes a form of gentle exercise which may provide some benefits in terms of blood circulation and recreation, but is unlikely to give the type of vitality and mental freshness commonly ascribed to Tai Chi Chuan training.

The Art of Energy. Chi Kung, or "energy work," is an essential component of Tai Chi Chuan. It involves cultivating and directing the flow of chi, or vital energy, throughout the body. This practice enhances health, increases vitality, and develops internal force.

Intrinsic and Extrinsic Training. Chi Kung training can be integrated into Tai Chi Chuan in two ways:

• Intrinsic: Incorporating Chi Kung principles into the performance of Tai Chi forms.
• Extrinsic: Practicing Chi Kung exercises separately from Tai Chi forms.

Abdominal Breathing. A key technique in Chi Kung is abdominal breathing, which involves consciously controlling the movement of the diaphragm to deepen and regulate the breath. This practice increases energy levels, promotes relaxation, and enhances the flow of chi throughout the body.

7. Set Practice: Poetry in Motion with Purpose

To get the best results from any Tai Chi set, you must understand its energy and mind aspects so that your poetry in motion is imbued with internal force and consciousness.

More Than Just a Routine. Performing Tai Chi sets is a valuable way to learn the art's movements and develop coordination. However, set practice is most effective when combined with an understanding of the energy and mind aspects of each movement.

The 24-Pattern Simplified Set. The 24-Pattern Simplified Tai Chi Chuan Set is a popular routine that is relatively easy to learn and effective for both health and self-defense. It provides a foundation for understanding the basic principles of Tai Chi Chuan and developing internal force.

Integrating Breath and Visualization. To enhance the benefits of set practice, it's important to coordinate the breath with the movements and to visualize the flow of energy throughout the body. This practice transforms the set from a mere physical exercise into a powerful tool for cultivating health, vitality, and mental clarity.

8. Pushing Hands: Sensing and Responding to Force

If you are hasty in your training, as most students unfortunately are, you will find that eventually you merely know the theory behind Pushing Hands but lack the necessary skills to execute the techniques.

Developing Sensitivity. Pushing Hands is a unique training method in Tai Chi Chuan that involves two partners gently interacting with each other's energy. The goal is to develop sensitivity to an opponent's force, balance, and intention, and to learn how to respond with fluidity and adaptability.

Key Principles of Pushing Hands:

• Maintain balance and root.
• Use will, not strength.
• Listen to the opponent's intention.
• Move later, arrive earlier.
• Neutralize locally, strike with the whole body.

Beyond Technique. Pushing Hands is not just about learning specific techniques; it's about developing the ability to sense and respond to an opponent's energy in real-time. This requires cultivating a calm mind, a relaxed body, and a deep understanding of the principles of yin-yang.

9. Combat Applications: Tai Chi as Self-Defense

Tai Chi Chuan is not a gentle dance, not even a set of health exercises; it is basically a martial art.

A Complete Fighting System. Tai Chi Chuan is a highly effective martial art that can be used for self-defense in a variety of situations. Its emphasis on leveraging an opponent's force, maintaining balance, and cultivating internal energy makes it a formidable fighting system.

Key Requirements for Combat Proficiency:

• Mastery of basic forms and movements
• Development of internal force
• Cultivation of combat skills (sensing, timing, judgment)
• Knowledge of combat techniques
• Understanding of combat principles

Beyond Specific Techniques. While learning specific techniques is important, true combat proficiency requires developing the ability to adapt to changing situations and to apply the principles of Tai Chi Chuan in a spontaneous and creative way.

10. Enriching Life: Health, Work, and Spiritual Growth

You will have a sense of tranquillity, joy and inner peace, yet you will be mentally sharp and fresh at all times.

Holistic Well-being. Tai Chi Chuan offers a holistic approach to well-being, encompassing physical health, emotional stability, mental clarity, and spiritual growth. Its benefits extend far beyond the dojo, enriching all aspects of daily life.

The Chinese Concept of Health:

• Balance and harmony
• Energy flow
• Mind-body connection

Benefits for Work and Play. By increasing energy levels, promoting relaxation, and enhancing mental focus, Tai Chi Chuan can improve performance in both work and leisure activities. It can also help individuals to cope with stress, manage emotions, and cultivate a sense of inner peace.

11. Wudang Tai Chi: Cosmic Harmony and Spiritual Attainment

When you are suddenly awakened to the great cosmic truth that you do not have a physical body but are actually a boundless flow of energy in unity with the energy of the cosmos, you will have achieved the highest aim of Tai Chi Chuan.

Transcending the Physical. At its highest level, Tai Chi Chuan is a path to spiritual enlightenment. Wudang Tai Chi Chuan, in particular, emphasizes the cultivation of inner awareness and the connection to the cosmos.

The Three Stages of Spiritual Cultivation:

• Transforming essence into energy
• Transforming energy into spirit
• Returning spirit to the void

The Ultimate Goal. The ultimate goal of Tai Chi Chuan is to transcend the limitations of the physical body and to merge with the infinite energy of the universe. This involves cultivating a deep understanding of the Tao, or the underlying principle of all existence, and aligning one's life with its flow.

Last updated: February 28, 2025