10 Essentials of Tai Chi Chuan Theory

1. An intangible and lively energy lifts the crown of the head. This refers to holding the head in vertical alignment, with the spirit threaded to the top of the head. One must not use strength as it will stiffen the neck and inhibit the flow of qi and blood. One must have the conscious intent of an intangible, lively and natural phenomenon; if not, the vital energy (jingshen) will not be able to rise.
   
   
2. Contain the chest and raise the back. Containing chest means to hold the chest lightly and relaxed to allow the qi to sink to the dantian. Avoid rigidity in chest, do not thrust chest out as it raises your center of gravity. Raise the back means the qi adheres to the back. With the back raised, strength will be able to come from the spine.
   
   
3. Relax the waist. The waist is the body's ruler. If the waist is relaxed, the feet will have strength and will have a strong foundation. Insubstantial and substantial changes all originate from the turning movements of the waist. If there is a situation in which one cannot attain strengthe, the root of the problem is in the waist.
   
   
4. Distinguish insubstantial and substantial. The theory of Tai Chi takes the distinction of substantial and insubstantial as first principle. When all the weight of the body is on the right leg, the right leg is said to be substantial while the left leg is empty. Distinguishing and noticing empty and full in the body's turning motions will allow conservation of strength, lightness and agility. Without discernment of empty and full, one's steps will be sluggish and heavy and the stance unsteady.
   
   
5. Sink the shoulders and drop the elbows The shoulders must be relaxed, opened and allowed to hang down. If the shoulder's are risen, the qi will rise with them (as with the chest). Drop elbows by relaxing them and allowing them to hang freely.
   
   
6. Use consciousness, not strength. This is spoken in the "Tai Chi Chuan classics". This is entirely the use of mind/intent (yi) not use of strength (li). THe entire body is loose (song) and open; avoid the use of the slightest bit of crude physical force; it causes blockage of the sinews, bones, blood vessels and causes one to be bound up. Relaxed, one will be agile and circular rotations will come freely. Release of external strengths allows for development of internal strength. When the meridians are unblocked, qi passes through. If the body is stiff, jin fills the meridians and qi and blood become stagnant. From the "Tai Chi Chuan Classics": "Arriving at the extreme of yielding softnes, one afterward arrives at the extreme of solid hardness." THe arms of those who are proficient in the skills of Tai Chi Chuan are like iron within cotton, and extremely heavy.
   
   
7. Upper and lower follow one another. From the "Tai Chi Chuan Classics": "It is rooted in the feet, issued by the legs, governed by the waist, and exressed in the fingers. From the feet, to the legs, then to the waist, always there must be complete integration into one qi." ex: yiu dai sow lock as Chun Sifu says, or waist guides hands downward.
   
   
8. Internal and external are united. In Tai Chi Chuan, one is training the spirit. The spirit is the leader, the boddy follows its orders. If one is able to raise the spirit of vitality, one will be able to deport oneself lightly and with agility. The form is none other than empty, full, open and closed. What is called open is not only the opening of the hands and feet - the mind/intent also opens with them accordingly. When able to unite inner with outer as one qi, then there is complete continuity.
   
   
9. Linked without breaks. In external martial arts, strength is contrived and is from crude force. It starts and stops, it has duration and cessation. When old strength is already depleted, the new strength has not yet been born. This is the window of opportunity. In Tai Chi, mind/intent is used, not strength. It is continuous without cessation from beginning to end; a complete cycle circling without end. It is said "Move the jin (energy) as though drawing silk [from a cocoon]."
   
   
10. Seek stillness in motion. The external martial arts see leaping and stumbling as ability. They emply extertion of strength and qi that will leave the practioner gasping for breath. In Tai Chi Chuan, one uses stillness to manage movement, even when there is movement, there is stillness. Therefore, when practicing the form, the slower the better. Then practicing slowly, the brething deepens and lengthens, the qi sinks to the dantian. One avoids the harm of straining blood circulation.