Gravity

The loose flowing movements of tai chi are very deliberately slow because gravity is maintained when you move slowly. You can align the body to work with gravity and improve your balance. Leaning of any kind will destabilise the body.

It is fairly easy to move quickly. Try lifting a leg in slow motion... the leg feels very heavy and hard to move. When your body submits to gravity, it can feel as if you are lifting weights every time you practice tai chi. Stronger bones and muscles are developed as a consequence.

Nervous system

Moving slowly is quite difficult. New students cannot sustain a slow, even movement. They jerk.

The remedy to this is to practice. Gradually, your body changes from within.
Slowing your movements entails the release of tension and the softening of the nerves. A calm, relaxed body can move softly and evenly without effort.

 The equivalent process to seeking the "Holy Grail" in internal arts is the ability to move more slowly than your opponent and consistently win.

Slower speed that wins out requires three types of speed coming together simultaneously:

1. Timing.

2. The signals required to maintain some level of conscious power.

3. The ability to release the internal gears of your body, which, if they freeze up, can create a momentary mental gap that breaks the connection between you and your opponent.

This method is referred to in the Tai Chi Classics in the form of a question:

"How is it possible that an old man can defeat a group of younger men?"

Obviously, elderly men, even the most talented, are not physically capable of moving at the speed of young men. Virtually, by definition, the elderly move with slowness, and yet those old men internal arts masters by slipping in between the gaps, are justifiably well-known for defeating younger and faster men.

(Bruce Frantzis)

Feeling

Our approach to tai chi places emphasis upon feeling/physically sensing. You must be totally present in order for the system to work effectively for health, meditation and self defence.

This entails feeling every part of your body consciously as it moves. Immersing yourself in the 'here and now' heightens your awareness and reduces the risk of injury.

Led astray

In your quest for martial power, it is very easy to be led astray. Gimmicks, short-cuts and secrets will promise you everything you desire. The danger lies in the fact that you are inexperienced.

Your quest is based on your perception of what is important, of what is necessary. To a more experienced student, those same concerns may seem irrelevant or misguided.

Being human

When you remove any notions of being perfect, you can relax and get on with the practice. Everyone is flawed. Everyone makes mistakes. This is part of what makes us human. 

Don't be so worried about 'getting it right'. Just be.

Internal

 Skill in tai chi is internal, within the body - and can always be improved upon. The outward form should reflect the energy of each movement. Every movement should be like a wave, rippling out of the body and then returning. This is shown by the water-like undulation of the body as you move. 

Posture is a framework for shaping the movement, nothing more. It is the scaffolding, not the substance.

Outward form

Accurate form postures do not necessarily reflect skill in tai chi. They demonstrate accuracy, memory and spatial awareness. Do not be caught up in how nice your form looks.

Perfection

Some people seek to 'perfect' their tai chi practice. They seek a condition of faultless excellence with nothing lacking. This idea of completeness has the connotation of finality. Yet, tai chi is not about reaching a goal.

Tai chi is the process, the means, the nature; not the end.

Taoism considers 'perfection' to be a condition of uncontrived naturalness. Yet, the very notion of perfection is simply a concept... Your tai chi can only ever be a work-in-progress. The learning will never end.

Tortoise/turtle

Pre-natal breath is held on the in-take and then then exhalation continued for as long as possible.

This is specifically used as a qigong breath.

Pre-natal

The front of the body ripples as you breathe.

This is the advanced version of reverse breathing and incorporates a more powerful action of the diaphragm.

Reverse

Breathe in and the abdomen comes in, breathe out and the abdomen goes out.

This is Taoist breathing. It is also essential for energy release.

Abdominal

Breathe in and the abdomen goes out, breathe out and the abdomen comes in.

Shoulders

The shoulders are commonly overused in tai chi. They should be connected to the hips and moved as a consequence of the leg and waist muscles, rather than independently.

There are no conventional punches in tai chi; you never deliver a blow by 'cocking' the shoulder.

The shoulders should be free to fold and flex normally but never lead the movement.

If your shoulders are stiff, consider how free the legs are...

Hips & knees

Many students sink deep into the knees instead of the hips - this is how you can damage the knees. If your knees hurt during tai chi practice, look to the pelvis first. Loose hips, relaxed lower back and ankles will allow the knee to move comfortably.

Spine

Sinking into your hips and letting the pelvis become heavy will allow the lower back to relax fully. When the tailbone drops, your spine lengthens naturally.

Make sure that the rear knee is relaxed. 

You should feel a sensation behind the shoulders called 'pluck up the back'.

Stiffness and holding will reduce mobility - the vertebra should be free to flex and rotate as you move.

Internal attitude

The aim is to train every day. There is no need push yourself, strain your body or perform high repetitions. Train gently.

What is needed is presence and mindfulness. Have your mind on what you are doing and train slowly and carefully.

New starters

New students focus upon practicing (and learning) a series of fundamental standing and moving qigong exercises. These are quite easy to perform and build a foundation level of strength.

Partner exercises are mild, with the emphasis placed upon awareness and sensitivity.

Hard work

Most new starters are not prepared for the amount of physical work involved in learning a martial art.

The image of tai chi creates a false sense of effortlessness.
Few people expect to train hard.

This is naive.

Set aside talk about relaxation, qi, softness and other concerns...
Your body is flesh and bone.
It is moved by muscles.
In order to be strong, agile, flexible and adaptive in combat - you need to strengthen your body.

At one with the Tao

The form is one method for exploring the many insights offered by Taoism.

It is a hands-on approach to spirituality. It is a physical journey that will lead to an inner search for meaning and understanding within the student.

High-level form practice harmonises the body and the mind. We move in a natural, healthy, strong fashion. The lessons learned can be taken into everyday life.