We will be learning the Yang style 24 movement short form.  The form is a series of traditional Chinese martial arts techniques, connected together by a slow and fluid series of transitional movements. 

 

The movements of Tai Chi look deceptively mellow, like Kung Fu in slow motion.  And those who are unfamiliar with Tai Chi Chuan often wonder how it could be considered a workout.  But the movements of Tai Chi are carefully designed to both stretch and strengthen all the major muscles, move all the joints through their full range of motion, and improve the flow of Chi or energy throughout the body. 

 

Don’t be put off by the apparent complexity of the form.  Actually all of the movements are based on just a few basic positions of the hands and feet.  Learning these basic positions makes learning the form much easier.

 

Basic Stances

1. Bow and Arrow or Bow Step. Front foot pointed forward carrying 70% of the weight. Back foot turned at 45 degrees.(practice changing directions of the bow step. After you turn, shift the weight forward, and adjust the back foot.

2. T-step.  From bow step, shift all of your weight to the forward foot, slide the back foot forward to the side of the forward foot, touch toe and lift the heel.  Sink the weight, open the qua, or inguinal joint (hip joint).

3. Empty step. Like the T-step, except the empty leg (the leg with no weight on it) is in front of the support leg, about shoulder width ahead, both knees are bent.

 

Basic hand position.  Embrace the moon = hold the ball.  Think of holding a basketball.  Top arm is relaxed with elbow down.  Switching hands on top involves a large circular motion of both hands.  This is called “rotate the ball.”

 

Stepping drill:  combine bow step, T-step, empty step while holding the ball

 

Basic Transitions:  The basic transitions connect one Tai Chi movement to the next.  The basic transitions are what give Tai Chi its flow, its rhythm, its continuity.  Mozart said that music is really the spaces between the notes.  The transitional movements are the spaces between the traditional Tai Chi postures.

 

1. Rocking Step. Bow step to T-step.

-shift weight forward until all the weight is over the forward foot, bring back foot to T-step

-step forward, landing on heel, rock forward to bow step, rock back, pivot and turn (forward foot turns on heel), rock forward, T-step and so on.

2. Bow step to empty step.Bow step is 2 shoulder widths long.Empty step is 1 shoulder width long. So bow step to empty step reduces stance by half.

-bow step, rock forward, back foot moves forward half step, rock back until all weight is on back foot.

 

3. Double weight shift transition step = about face.  Do this whenever you need to make a 180-degree turn.

-bow step, rock back, lift toe, heel pivot forward foot (you are facing the side) shift weight back, T-step, step forward into bow step

 

 

 

 

 

 

 

 

 

​

 

 

 

 

 

 

 

 

 

 

 

Principles of Tai Chi Chuan

​

1. Slow motion.

   • Moving slowly forces you to concentrate on the precision of each movement, so it improves focus and concentration and mental acuity.

   • The slow motion allows each joint to move through its full range of motion without injury, opens up new neuromuscular pathways, and as you practice, those pathways are reinforced, making your movements more natural and graceful.

   • Also, the slow motion permits meditation and relaxation.This has been called quieting the chattering monkey.

2. Relax. The movements of Tai Chi Chuan should be natural.You should feel no strain when you perform the movements.

3. Tai Chi Chuan is an internal martial art.That means it utilizes inner energy rather than muscular energy.Muscles do not tighten when you practice Tai Chi Chuan.They remain loose and relaxed.In Chinese martial arts, the use of external energy or physical force is called Li.Chi is its opposite.Li and Chi obey the principles of Yin and Yang.

4. Sinking down.During the opening of the form, you sink your weight, and you stay in a crouched position for almost the entire form.Lowering your center of gravity gives you increased balance.Of course, staying in a crouch during the form gives your legs a tremendous workout and builds thigh strength.Depending on your fitness level and strength, you can choose to sink a little or a lot.Just try to keep that same level throughout the form.

5. Continuous motion.When the motion of the body stops, the flow of chi stops.So continuous motion produces continuous flow of chi.Also, the martial arts applications are much more effective if the movement and momentum is uninterrupted.

6. Balance yin and yang.Within each of the movements a balance of yin and yang is experienced.The gathering position, which draws in chi, represents yin.The ending posture, which is characterized by an outward flow of chi, represents yang.