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Tai-Chi: Tai Chi is considered “the grand ultimate” in the Chinese pantheon of martial arts systems. There are three basic components to the system:
Tai-Chi forms: We will be learning the first section of the basic Yang family form. (Tai-Chi Chaun) The form is the foundation of Tai-Chi and the entire form should take several months to learn. When completed, it takes 20 minutes in its entirety to complete a full “set”. The focus of our initial training will be to work on the first section of this form. Other more advanced forms include: knife, sword, spear, and long-boxing form. The forms can be practiced for a lifetime of insight.
Qi-Gong: These stationary postures are used to develop advanced tai-chi concepts and to develop 'internal power'.
Push-Hands: This component consists of exercises and activities where you make contact with an opponent.
Clothing: Wear loose fitting clothing that allows freedom of movement. Jeans, belts, watches and the like will constrict your movement.
Footwear: Comfortable lightweight slippers or flat shoes are recommended when practicing so that the feet can sense what is underneath. Having consistency and the right feel of the shoe is important; for this reason I don't like Chinese slippers.
Practice Space: Tai-Chi can be practiced anywhere. A quiet private place with a flat surface is recommended where there is neither excessive heat nor excessive cold. Generally, a 15x10 space is needed.
Time to Practice: Regular practice is essential for growth, if even for 5 minutes a day. The benefits of Tai-Chi can be felt at anytime of the day. A 10 minute practice time during work is an excellent method to feel the benefit of Tai-Chi.
How to Practice: Do some gentle warm-ups to loosen and soften the body. Any activity to elevate the heart rate a bit is a good idea as well. Experiment to find a practice formula that feels successful and leaves you energized.
Breath: Just breath normally and don’t force anything
Commitment: Determine your commitment and stick to it, being mindful to be kind to yourself.
Key Concepts:
Shoulders and elbows are “set” down
Flex (soften) the chest and rib area as one
Movement derives from the waist and spine (the core)
Head is upright
Loosen the waist; release creates potential
The body lacks tension but is always engaged
There is substantial and insubstantial in every move
Upper and lower are well coordinated
Cross the centerline to fully weight one side
How do I breathe?
When you begin Tai chi there is a tendency to hold the breath because we are thinking hard and learning new things. It is important to breathe through the nose slowly and deeply and to let the breath move through the moves without any restriction or predetermined format. If the breath is allowed to settle, the tai chi will naturally link with it. The movement of the Tao (everything) is return. So let movement happen..think the action and power of the ocean's wave coming on shore.
Move your body so the external leg muscles and knees do not take the weight but so that your internal skeletal structure does
If it feels wrong, it probably is (if there is pain, there is no gain
If it looks wrong, it doesn’t matter (form follows function)
April 2012: I noticed that by focusing on the lower vertebrae and the relationship of that area moving in unison with the Kwa over each side is a great idea and also is a way to loosen the waist, because it goes out of the equation in ones conscious thought. In a sense, it is all happening in the lower spine and kwa. By doing this, you get a feel of airy emptiness in the leg/hip joint up through your back and body, yet your whole body is also full of potential energy. I read about that before!