Chen Taijiquan Training Principles and Concepts
沈劍璋
Edward C. Shen
Thesis Editing and Proofreading
Yu Frank Fei yfei23@gmail.com
David Heistand dwheist0221@sbcglobal.net
Lawrence H. Miller lhmiller51@icloud.com
國際陳式太極發展中心 加州培訓中心
The International Chen Style Tai Chi Development Center
California Training Center
The practice of traditional Chen-style taijiquan reflects certain principles that depend upon proper body structure and mechanics for correct expression of the postures, the movements, and the applications contained in the forms. Our Research Group has developed specific exercises consistent with the principles and that focus on the correct and precise expression of body structure and mechanics required for the:
1. Slow and fast movements of the various postures;
2. Soft and hard applications reflected in the movement; and,
3. Explosive power or energy, i.e., fa-jin.
More particularly, the exercises focus on the body structure and the mechanics associated with: (a) longitudinal (“Up-down” or “Y-axis”) movement, (b) lateral (“Left-Right,” “Side-to-side,” or “X-axis”) movement, and (c) “Front-back” or “Z-axis” and coiling of the whole body which dynamically adjusts and coordinates the three major axes as needed. These mechanics are more particularly described for purposes of illustrating the exercises, as follows (also see Appendix for referenced figures that accompany the text):
Longitudinal Body Structure.
Referred to as the “Y-axis.” Longitudinal or vertical (“Up-down” or “Y-axis”) movement involves the extension or stretching of the upper and lower parts of the body. “Y-axis” movement incorporates the musculature of the spine starting from the neck, through the hips, all the way to the sacrum (which is that large, triangular bone located at the base of the spine).
Lateral Body Structure.
Referred to as the “X-axis.” Lateral, horizontal (“Side-to-side” or “Left-right”) movement involves the extension and relaxation of what is often referred to as the “kwa,“ i.e., the hip joints and their related bone, muscular, and connective tissues.
“Front-back” Body Structure.
Referred to as the “Z-axis.” “Front-back” movement which is relative to both the “X” and “Y” axes, is the weakest direction and which is often associated with coiling, turning, and twisting. This movement also involves the muscular-skeletal structures surrounding the hips, the waist, and the kwa. Moreover, these coiling movements extend to the shoulders, elbows, and the hands, and they operate to intercept and redirect incoming energy and to store and release energy or power.
The Exercises.
In addition to the standard warm-up stretches, we have included the two exercises described below as training tools to develop correct habits that are integral to the individual postures in the traditional Chen-style forms. The goal of these exercises is to develop the strength and the muscle memory to properly perform the postures, movements, and applications.
The primary focus of the exercises is on the correct use of the kwa, i.e., the coordination of the “X-axis” with the appropriate “up-down” stretching of the upper and lower body, i.e., with the “Y-axis” also incorporating coiling, turning, and twisting – i.e., the movement along the “Z-axis.” The exercises emphasize body unity, smoothness of motion, and relaxation.
In order to ensure the proper foundation and avoid knee and leg injuries, we also focus on the proper alignment of the legs and knees when “opening and closing” the kwa.
Finally, our Research Group is naturally engaged in using “Reverse-” or “Stomach- breathing” to enhance body structure and movement.
The two exercises are described, in part, as follows:
Longitudinal “Y-axis” Body Structure Practice: “Up-down” Stretches
The objective of this exercise is to stretch, relax, and fully extend the upper and lower body both up and down, focusing on the spine while otherwise remaining loose and flexible.
Start by standing with the feet about shoulder length apart. Next, gradually bend the knees and lean forward while, lowering the body into a partial squatting position while keeping the back straight.
Then slowly stand upright while extending the arms forward with the hands gently clasped and gradually stretching and reaching upward directly overhead, palms outward. Then once the body has reached its full height, raise up on the toes until a full extension of the body’s height and reach is achieved.
Then slowly drop down on the heels while trying to keep the head at the maximum vertical height by relaxing the spine and fully dropping the sacrum. Having thereby fully extended the head, neck and spine, and the lower body, one should feel the upper body and complete spine stretched but relaxed. While fully extended, a slight tension should be maintained in the lower dan-tian while keeping the kwa slightly tucked in at the end of the exercise. The elbows, hips, and knees should remain unlocked and never rigid.
Repeat the exercise several times until the spine from the neck to the sacrum is relaxed, fully stretched, and extended. The result of this exercise is described as extending the “Y-axis.”
Lateral (“X-axis”) Body Structure Practice: Our “Standard Operating Procedure “ (S.O.P.)
As the name of this exercise suggests, it is a standardized or a repetitive movement that also typically occurs between many of the postures in the traditional Chen-style forms. The movement is especially notable in the transitions preceding Lazy About Grasping Robe and Single Whip. The importance of performing this movement properly cannot be overemphasized. The purpose of the movement is to stabilize the stances, to prepare to engage the opponent, and to subsequently express energy or power.
Start by facing either right or left turning the torso about the “Y-axis,” with the forward kwa “folded” (referred to as “ko-kwa”), both arms extended - up in the rear and down in the front – and both elbows and wrists coiled (called “zhuo-wan”). In order to “set” the kwa correctly, the upper body is extended or stretched (i.e., extended along the “Y-axis”) in order to facilitate a more complete turning or folding of the kwa (i.e., moving from open (referred to as “kai-kwa”) to folded (i.e., ko-kwa), the details of which are described with more particularity below.
The body is in the correct stance when the forward knee is bent and in perpendicular alignment with both the forward foot and the ground, and the trunk of the body is turned as if to face an imaginary opponent at an angle of roughly 45 degrees. i.e., not directly face-on. The rear knee is almost fully extended -- but not locked, straight, or rigid. The stance is thus extended or stretched up and down and it precedes a controlled, relaxed and “sinking” movement that is accompanied by the release of the breath and re-opening or releasing the kwa (i.e., kai-kwa) and thereby expanding the concomitant “X-axis.”
The steps in this movement are more particularly described as follows:
(1) From an upright standing position feet approximately 1-1/2 shoulder width apart, breathe in, stretch and extend the upper body, elongate and extend the spine and the sacrum while turning to the right or left as if to face an opponent, at which point the kwa should be “folded,” i.e., in the ko-kwa mode (e.g., the position of the hips in Figure 12);
(2) Slowly glide the lower body from the front to the back leg in a linear, slightly diagonal motion almost, but not quite, as if sitting, while maintaining an upright but twisted torso, perpendicular to the ground, such that the forward-extended arm and hand remain virtually motionless over the same spot on the ground where they started. Further, the lateral direction of the motion of the torso is somewhat diagonal as opposed to from left to right, or vice versa (see Figure 8 to Figure 11);
(3) Exhale and lower the torso slightly while relaxing and re-opening the kwa (i.e., “kai-kwa,” see Figure 13), thereby maintaining an extended or stretched upper body and a slight tension on the kwa;
(4) Complete the exercise by turning the torso into a ko-kwa position in the opposite direction, repeating the posture described in (1), above.
Repeat the exercise until the movements are consistent and smooth. These movements are described as extending the “X-axis” in coordination with extending the “Y-axis.”
Testing Body Structure and Execution.
Note: if the student understands and applies the principles of proper body structure and mechanics, and executes the described postures and movements, then the student can be tested whether he or she can engage or absorb, and ultimately repel incoming force from an adversary. Of course, although the student may perfect the proper body structure and properly execute the extension of the “X- and Y- axes,” the student must also eventually develop the appropriate level of sensitivity (or “listening skills”) in order to truly become skillful in applying the principles of Chen-style taijiquan.
As for testing body structure and proper execution of the movements described above, the first step is to face the opponent and assume the proper stance, i.e., the stretched and extended ko-kwa stance with the weight distributed roughly 70% front and 30% back (or vise versa). The student’s arms and wrists should also be properly coiled and appropriately tense but not rigid with locked joints, in order to prevent inadvertent collapse from incoming force.
In the face of incoming force or power, the student should maintain the stretched and extended “Y-axis” while concurrently inhaling (using “reverse breathing”). This will create an engagement of the incoming force and can be visualized or analogous to a balloon being pressed or squeezed by the opponent.
The opponent should feel like he still has the advantage or is in control. However, when the student opens the kwa and moves laterally as described in the exercises, the opponent’s incoming lateral force should effectively be expended and led into “emptiness,” i.e., the opponent should not be able to sense the student’s center of gravity and the opponent should also feel slightly off balance in the process. It is from this extended position in which the opponent finds himself after contacting the student, that the student can then express force upon the opponent and repel the attack. The student’s inability to repel the attack or if he succumbs to the incoming force are usually caused by poor body structure and mechanics, by failure to properly engage the opponent, as a result of “double weighting,” by not properly coiling, or by virtue of a combination of any or all of these. Without proper body structure and movement, the body would be unable to properly utilize the principles or Chen taijiquan to control the incoming force.
Thus, in combination with proper body structure and proper mechanics of movement, along with learned sensitivity and awareness from repeated practice, the effectiveness of the student’s practice can be tested and adjusted, one element at a time, until he or she is proficient and accomplished.
An Example: “Single-whip” in Chen-style Taiji.
“Single-whip” is a common form in various Taiji styles and it offers a good example to see the contrast between the Chen-style and other styles.
Important: When practicing Taiji routines, all of the principles discussed above should be applied to maintain whole-body integrity. Moreover, when doing fa-jin, the force is initiated from the lower body (i.e., from the waist and kwa) and transmitted to the upper body. The integrity of the whole-body needs to be maintained otherwise the jin will be disconnected and the form will be rigid. A rigid form will result in the inability to appropriately express jin. For example, if the body structure is correct, then the waist, the kwa, and the back muscles are used in combination to support more powerful chin-na applications instead of relying only on just two hands or on merely “local” -- and thus weaker -- muscle movement.
With respect to an application of Single-whip, the movement begins with your left hand controlling the opponent’s right elbow, then moving the right elbow toward left hand. In order to apply the intended chin-na efficiently and effectively, proper Side-to-side and Up-down body structures are necessary to support the two hand-movements. (See Figure 1, Figure 2)
Then shift your weight to the right leg, stretch your body (Up-down), and raise your right hand, while changing the position of your right hand from an open-palm to a hook-shape (Figure 3). (Note when raising the right hand, the center of gravity should not also be raised, instead, the movement should be initiated by lower dan-tian in order to properly use back muscles. To accomplish this, the Up-down stretch principle should be followed. Otherwise, the right shoulder will get tight and will be unable to stay in a relaxed state.)
When your right hook-hand is raised up, lift your left leg to prepare to step out to the left -- the up-down stretch will keep the body in balanced state. One of the applications for the resulting posture is to kick the opponent with your left foot and destabilize him, which is possible only if your body has a proper Up-down stretched posture (Figure 4).
After stepping out with the left leg, the majority of body weight is toward your right leg (Figure 5), and the Lateral, “Side-to-side,” or “S.O.P.” movement is executed as you shift your weight from right to left (Figure 6 to Figure 10). You can visualize the trace of kwa movement will be like moving back and forth on the bottom of a pot (〝襠走鍋底形〞)
Once the weight is shifted, use the Up-down stretch to ensure the proper Longitudinal body structure as you turn the kwa to the left to reinforce the Lateral body structure (Figure 12) Finish by relaxing the kwa and sinking slightly (Figure 13).
One application of this move involves grasping the opponent’s arm with your left hand, moving your body toward opponent and applying a back strike or a shoulder strike to attacker. If your body structure is collapsed or if your center of gravity is raised, the opponent can easily counterattack as your body moves close to the opponent. The correct body structure is the key of the application.
Special Note: “Force from heel of foot” misinterpretation.
The concept of “force emitting from the heel of your foot” in today’s Taiji world is a widespread and common misinterpretation. Force is not initiated from the heel of the foot; instead it originates in the core muscles of the kwa.
Force or energy is first delivered down from the core or kwa down to the heel and bounced back through the properly integrated body structure to the point of contact – and the opponent is thus sent away “like blowing dust from your shirt.”
Conclusion
Practice in traditional Chen-style taijiquan should focus not only on the routine, but also on the principles. We believe that these principles need to be applied in every movement and form to build up the core muscles and always applied when turning, twisting, or coiling.
“Reverse-” or “Stomach-breathing” will also assist in engaging naturally. Furthermore, physical health would be promoted as a result of the internal and external body exercises employed.
These principles and concepts provide general guidelines on taijiquan practice. Although each individual have different physiological restraints and may not be able to adopt these guidelines, practitioners in our Research Group start focusing on how to enhance the routine with these principles instead of simply pursuing the number of different routines that they can learn and perform. We believe that is the correct path to teach and promote Chen-style taijiquan to the world.
Master Edward C. Shen (沈劍璋老師)
Master Edward C. Shen, 12th generation lineage holder Chen Style Taiji, successor to Grandmaster Cheng Jin-cai, 11th generation. Board member of American Chen Style Tai Chi Federation and an official national Tai Chi tournament judge. Master of Science Degree in Engineering of static and dynamic forcing behaviors. Chairman of California Branch - USA Chen Taiji Federation 2004. Founder of Chen Taiji Quan Development Center, Irvine, CA. Master Shen opened a Chen Style Tai Chi School in Southern California, Irvine-Tustin-Newport Beach area since 2005. His email address is chentaichicenter@yahoo.com
