Often called the “Ten Essentials” (Shí yào), these points were articulated by Yang Chengfu (1883–1936) and first recorded in print by his disciple Chen Weiming (1881–1958) in Taijiquan Shu (1925). Yang then elaborated them in his illustrated manual Taijiquan Tiyong Quanshu (1934; Eng. trans. Louis Swaim, 2005). These two publications are the main textual anchors used by reliable translators and Yang-family materials. Yang Family Tai Chi+3Brennan Translation+3Arte Interne+3

Yang Chengfu’s Ten Essentials (太極拳十要, Tàijíquán shí yào)

1. 虛靈頂勁 (xūlíng dǐngjìn) – “Empty-lively lift at the crown”: head upright, crown gently “suspended”; alert without stiffness. Squarespace+1
   
   

2. 含胸拔背 (hánxiōng bá bèi) – “Contain the chest, raise the back”: soften the sternum, widen the back for integrated structure. Yang Family Tai Chi
   
   

3. 鬆腰 (sōng yāo) – “Relax/loosen the waist”: the waist/dantian leads; power transmits through a supple center. Yang Family Tai Chi
   
   

4. 分虛實 (fēn xū-shí) – “Distinguish empty and full”: clear weighting on each step; avoid double-weighting. Yang Family Tai Chi
   
   

5. 沉肩墜肘 (chén jiān zhuì zhǒu) – “Sink shoulders, drop elbows”: release shoulder girdle so arms connect to the torso line. Yang Family Tai Chi
   
   

6. 用意不用力 (yòng yì bù yòng lì) – “Use intent, not brute force”: guide action with yì (intent); avoid local muscular effort. CHINESE HEALING & MOVEMENT ARTS
   
   

7. 上下相隨 (shàng-xià xiāng suí) – “Upper and lower follow”: hands, torso, and steps move as one continuous chain. Yang Family Tai Chi
   
   

8. 內外相合 (nèi-wài xiāng hé) – “Inner and outer harmonize”: mind-breath-structure coordinate with visible movement. Yang Family Tai Chi
   
   

9. 相連不斷 (xiāng lián bùduàn) – “Linked without breaks”: circular continuity; no start-stop or isolated parts. Yang Family Tai Chi
   
   

10. 動中求靜 (dòng zhōng qiú jìng) – “Seek stillness within movement”: calm tone while moving; movement arises from repose. Yang Family Tai Chi

How to use them (one-minute pedagogy)

Think of the Essentials as norms of attention rather than ten “techniques.” A simple drill circuit maps them quickly:

• #1–3: 60-sec wuji standing (feel crown lift, back widen, waist soften);

• #4: slow weight-shifts (track “full/empty”);

• #6–9: Cloud Hands for intent-led continuity;

• #7–8: check that foot-knee-waist-hand arrive together;

• #10: finish with a quiet breath cycle in stance.