Building a Daily practice with Tai Chi Chuan
May 9, 2011 on 1:24 am | In Health/Qigong/Healing, Strength/Cross training, Tai Chi Chaun/Taijiquan | No CommentsBuilding a Daily practice with Tai Chi Chuan-
The style of Tai Chi Chuan you will be learning is the Yang style. It comes from the lineage of Yang Chen Fu from his disciple Fu Zhong Wen to Sifu Wei Qi He, who was my teacher.
5 Tai Chi principles to remember:
1. Relax- daily decrease of stress, we are not trying to gain strength or added tension.
2. Keep spine straight- do not lean back or fourth, left or right.
3. Separate Yin and Yang- shift weight, turn waist in the stepping exercises.
4. Continuity- keep the movement at same pace and speed.
5. Palm/hand- do not tense hand to much or make to relaxed.
Warm-ups: opening the joints.
1. Neck rotations-3
2. Shoulder rotations-3
3. Wrist rotations-3
4. Elbow rotations-2
5. Waist rotations-2
6. Waist twist-2
7. Spine flex and extend-2
8. Hip circles-2
9. Knee circles-3
10. Ankle circles-2
Stretches-
Floor sitting stretches:
1. Straddle front, left and right
2. Single leg left and right
3. Forward bend with two feet
Standing/wall stretches:
1. Leg swing back and fourth (both legs)
2. Leg swing sideways(both legs)
3. Touch toes
Standing meditation:
Relax crown, relax facial muscles, relax sides of neck, relax shoulders, relax arms, relax hands, relax chest, relax upper back, relax abdomen, relax waist, relax hips, relax lower back, relax legs, relax feet.
-Visualize favorite color.
Qigong:
1. Dan tien breathing.
2. Open and close palms at dan tien.
3. Hold cup and vertical circle hands at dan tien.
4. Raise hands.
5. Raise hands and Open and expand arms
6. Repulse monkey
7. Wave hands like clouds.
8. Closing qigong.
Tai Chi stance work-
1. Open and closing hips in Tai chi front stance.
2. Vertical circle with hips.
Tai Chi walking (5 directions/elements)
1. center (stillness and centered when starting and finishing).
2. forward step
3. backward step
4. left side step
5. right side step
Stepping with hand:coordinate upper and lower body as one unit
1. Part horse mane (similar to ward off) forward stepping.
2. Repulse monkey- backward step w/ hand.
3. Wave hands like clouds- sideways stepping.
4. Grasp Bird Tail- ward off, roll back, press and push (4 core movements of Tai Chi).
Tui Shou/Push hands: partner- yield and push exercises.
1. Ward off circle left. (same hand and foot)
2. Ward off circle right.
3. Brush knee circle left.(opposite hand and foot)
4. brush knee circle right.
Tai chi warm down/self massage
1. Outside of legs
2. Inside of legs
3. Lower back/kidneys
extra: swinging arms hitting body- abs, shoulders, etc.
4. Outside of arms
5. Inside of arms
6. Face massage
7. Scalp massage- wake brain.
8. Ear massage
9. Stomach massage
10. Reverse breathing.
Background History-
Tai Chi Chuan (pinyin: Taijiquan) is practiced by millions of people daily in Asia and around the world as a means of exercise for health and healing. Tai chi chuan is often associated with myths that it was studied by monks in the temples at the sacred Taoist mountain of Wu Dang. It created by a legendary martial artist name Chan San Feng who had studied some Shaolin boxing, but having a dream of a crane and snake fighting, came up with the idea of a boxing style that would use principles of yin and yang, softness and hardness in execution. Tai Chi is the classic Taoist term for Yin and yang. It is also the name of the Taoist constellation of the North star Polaris which is in line with the axis of the earth. The human body also can rotate on its own axis and center of gravity. Historians point out that the orgin is Chenjiaogou a village in Henan province of China. This martial art was eventually studied by a Garrison Commander, Chen Wan ting. Chen family hid their art for many generations. Yang Lu Chan, was a servant to the Chen family, he was able to study with Chen Changxing a 9th generation Chen family. Yang Lu chan learned to fight with the art. He was invited to teach for the Emperor’s Imperial guard in Beijing’s Forbidden city. Later his sons Yang Pan Hou and Yang Chien Hou became famous teachers in Beijing and Shanghai for their fighting prowess. Yang Lu Chan’s grandson, Yang Chen Fu had the most impact on the growth of Tai Chi Chuan teaching to many cities in China. He standardized the form and wrote several books. In 1956, the Chinese Communist government’s sport and health department created a short form using the Yang’s style of Tai chi called 24 step Tai chi, so that it would be easier for people to practice. Tai chi was studied by several different families and the movements are expressed differently, so we have many styles of Tai Chi today. Some Tai chi forms are using small circles, other large circles, some use a low stance, while others might use high or medium level stance, some focus more on power while others try to relax inside. In China the different styles are classified in several ways- Old frame, New frame, Big frame, Small frame, High frame, Low frame, Fast frame, Long frame, etc. Here are some styles of Tai Chi, ‘Wu Dang’ Tai chi, that is from the Wu Dang temple. There is the ‘Chen Tai Chi’ practiced by the Chen family descendants. Yang Tai Chi is from the Yang family which we talked about. Wu Tai Chi is from Wu Quan Yu and his son Wu Chien Chuan who studied with Yang Lu Chan were Manchurian Palace guards.. There is another Wu style from Wu Yu-Hsiang from Yang Lu Chan’s home town of Guang Ping, in Yongnian Prefecture, who also studied with Yang Lu-Chan and Chen Ching Ping. There is Hao style Taiji and Li style Tai Chi that evolved from Wu Yu-Hsing’s nephew Li Yi-Yu and his disciple Hao Wei Zheng. Lastly there is Sun Tai Chi from Sun Lu-Tang a student of Hao Wei Zheng. Cheng Man Ching helped develop Tai Chi in the USA in the 1960’s. He ghost wrote books for Yang Chen Fu and his variation on Tai Chi chuan is very popular in the Taiwan, Malaysia, USA, and Europe. It is often called the ‘Yang 37 Short form’. Cheng Man Ching’s student Robert Smith, who wrote many books on Tai Chi Chuan in English, taught and lived in the DC metro area and is pivotal to the development in America as well. There are a few other rare styles of Tai Chi, but those are typically the most popular and well known.
Tai Chi salute and motto: diligence, perseverance, respect, sincerity are ingredients for Tai chi kung fu.
Diligence- Hard work and effort is prerequisite for skilled development. Daily practice on a regular basic will ultimately be rewarded by beneficial results.
Perseverance-It is important that a long and enduring sense of purpose be cultivated. A sense of purpose combined with regular daily practice will serve to achieve that purpose.
Respect- Respect for your master, teacher, and fellow man is paramount. Deal with others in taking consideration their backgrounds and in the light of their expectations. Mutual respect serves to enhance a sense of community and solidarity in a society where individuals treat each other with respect.
Sincerity- Sincerity in attitude or motivation is a prerequisite for learning Taijiquan. In order to achieve, a genuine resolve to pursue your goal must exist. Deal with others sincerely if you want them to reciprocate. Maintain sincerity in the fore of your dealing with others and you will achieve a smooth flow in relationships.
Wilson Pitts Taijiquan and TCM diet revisited
March 21, 2011 on 2:23 am | In TCM, Massage and Dietary therapy, Tai Chi Chaun/Taijiquan | No Commentstranscribed from video and old unscanable document:
Taijiquan with Wilson Pitts
Taijiquan is the most popular healing art in the world. To achieve health and well being was part of the tradition of the Taoist sages of China. Taiji translates into “Grand ultimate.” The ancients had called the North star ‘Taiji”, it is the ridgepole of which the constellations and stars rotate. This ancient Taoist term was given to this Grand Ultimate Martial Art.
From its inception Taiji was designated to be in accord with principles in nature. Chinese say that the earth turns at a constant rate, moon, sun and stars travel across the sky at a constant rate, day changes to night at a constant rate, the season flow uninterrupted, so we must learn to do the same with our practice. The best way to observe the self moving at a constant rate is watching our shadow. Taiji is also referred to as ‘Shadow boxing.’
The art of Taiji posture training teach how to express the coiling, spiraling, binary, and pulsing energy of life with the body. Later it becomes refined and strengthened. The highest aspect of every area of Chinese thought were melded in Taiji, the highest spiritual teachings, philosophy, medicine, physics, art, and physical culture.
To truly investigate the art, we must understand the intentions of its founders. The root of the art leads to its founders and the information they worked with. Taiji as an ancient centering exercise based on principles of harmony. To harmonize with gravity, one must stand and move erect with with knees bent. Taiji is practiced in slow motion, so harmony can be sought throughout the practice. Taiji is a progression of movement, where anyone in any condition can begin to practice. The slow graceful movements strengthen the legs and abdomen while relaxing shoulders and neck. Daily practice balances the body and slow changes the way it moves. What designated Taiji from other forms of physical education is that there is full knowledge of Chinese medicine and qigong 9breathing exercises). These arts were developed side-by-side sharing the same goal of balancing the energies of the body. Taiji postures and flowing movement is taught in the beginning as a foundation so the beginner can have deeper insights. The “qi” or internal is nourished and circulated inside rather than expended.
By centering in the present, one learns to experience life as it happens. This position of harmony gives you the pliability of water, the ability of adaption to constant changes in the environment as they are happening to you. This could be change in weather, thinking, or in martial combat. Taiji has many benefits including increased circulation, balance and stability, less stress, relaxing increases, legs stronger, and deepens breathing.
The I-Ching, or “Book of Changes”, the oldest Confucian classic’s basic premise is: “The only thing that doesn’t change is change itself.” The inability to change creates stress, so in order to change for health, you must be in tune with who you are, and not who you think you should be. Healthy people move toward what they need to stay healthy. Your health is dependant upon the degree of harmony between the way you choose to live in the world and the way the world directs you. The language of the body is not Chinese, English, or any other verbalization. Taiji teaches to communicate with the body through feeling. Once you enter this new body awareness you can realize many paths.
Our teaching method serves as a guide. The true lessons are in the process. Take them for what they are, and in the final analysis, you will be your own guide. Usage, whether healing, fighting, spirituality, competition, etc. will decide the meaning of the practice.
Traditionally Taiji was training with Qigong and standing meditation in the Taoist monasteries of Mt. Wu Dang and Mt. Huashan. Taiji as a slow motion exercise and meditation system came from these monasteries. This body awareness system is sophisticated and practical. Taiji is recognized as the most important of the other arts developed alongside Taiji. Xingyiquan and Baguazhang are other arts recognized as Taoist yoga. The arts complement each other, Taoist yoga is not a religion, but a system of holistic health care developed alongside Chinese medicine.
Meditation is a mental discipline that allows the mind to concentrate on one thing at a time. The definition here in this case is “Mind fascination” where the mind is fascinated totally like a child in play, the mental focus contemplates, not dogmas or gurus, but the “qi”, the internal energy in the “here and now” experience. This qi energy circulates in passage ways called meridians, circulation in the internal organs, creating harmony with the nervous and circulatory systems, which are also manipulated in acupuncture. Through breathing, visualization, and will, this energy can be balanced and strengthened. The body has an innate intelligence, but it doesn’t have an owner’s manual. It is learned through correct techniques. The body can maintain perfect health and create a body that can combat stressful situations of daily life.
These Taoist arts are unique as they developed in an environment where knowledge from one generation was handed down to the next generation to be investigated further uninterrupted for thousands of years. The West is just beginning to find out this information to reduce stress and disease and maximize the body’s full potential.
Taiji is not an esoteric method not everyone can do. The techniques are straight forward and effective. With discipline you will want to practice and learn more. Lao Tzu’s Tao Te Ching is a base of Taiji philosophy. “Softness conquers hardness, gentleness over comes ridgity.” The series of movements in Taiji challenge your mental and physical capabilities, rather than muscular strength. It is like the early stages of learning to play an instrument. At first it is awkward and the student feels discouraged, then learning becomes easier, and learn to enjoy and become proficient, lastly one can find great expression though the art. In Taiji, the body is the instrument.
The generations of families devoted to the study of Taiji have given us classical forms to study the underlying principles in a holistic way. These Classical forms are livening and dynamic, and can be worked away from uniformity and imitation. The student is given knowledge of the unchanging principles, encouraged to practice in a way that promotes change. In learning, a student can practice slowly and increase the speed each time to create changing emphasis. As the body changes with practice, form will change. Eventually the student will make the postures their own. Some teachers will not take the student away from robotic imitation. This attitude is harmful for not recognizing individual physical differences and neglects the student’s reason for practice. Chinese say that the practice is a daily decrease rather than a daily increase. Taoist yoga of Taiji is always relaxing and releasing patterns of tension, thereby increasing Qi circulation. The meditation of chi is only accomplished in the present state; the incredible body of awareness is developed through posture training, the vocabulary for this is in the form of movements. It is internalized through practice, and is later able to be expressed by the student. The martial aspect allows one to examine the vocabulary of form. Slow exacting postures keep energy inside; this is valuable self knowledge for someone battling the stress of daily life as well as a martial artist in combat.
There is a saying that the father teaches the son 80%, from son to son 80%, finally after generations of this they are teaching 80% of nothing. This is like the empty robotic forms many people practice. Study underlying principles, and have the motions reflect this underlying principles takes a lot of time so that the motions do not become robotic. We must start at Taiji kindergarten and build a solid foundation to which we can pursue the higher levels of the art. When the basics are correct outside and the mind can remain relaxed and still, then the higher levels can be pursued. Without proper foundations, the spiritual aspects will be mere words. The eventual goal of form training is formlessness. When the body flows, the mind also flows, not stopping, not judging, but abides in the constant change of Tao, creating postures as they come. No two times of practice are ever the same. To reach this level is to practice Taiji in the present moment with clear focus.
Traditional Chinese Medicine by Wilson Pitts
To understanding the energetic s of the food we eat, the places we live, our daily habits, is to better understand ourselves on a truly experiential level. The actual experience of your life force transcends intellectual knowledge. The chi of any place or thing is here and now in the present moment. To experience chi you must be totally in the present moment. This practice is meditation, and the study of energetic through meditation leads to a consciousness that can heal the planet. When enough people to choose to be here and now to experience the energy, the chi, of any given situation then they can consciously choose what they put into their bodies, the ecosystem, etc.
East and west, ancient and new, must move aside to make room for a global culture based on true understanding. The bridge between these diverse cultures and ways of understanding is Tao, the glue, the unifying principle.
Energy is considered the essential nature of this principle. In his book “The Tao of Leadership” John Heider states, “The Tao is the single unifying principle underlying all creation. Tao is principle. Creation, on the other hand, is a process, how and what. The method of meditation works because principle and process are inseparable. All process reveals the underlying principle.” The principle is universal. It applies to the modern era as well as it did to the ancient mountain recluses in China. The reason why we look to China for information and process to get at the underlying principles is that for thousands of years this information was studied, refined, and past down to the next generation without interruption. A great deal of information developed when spirituality and science and science were not separated, has been preserved, and passed down. First by the monasteries on the Holy Mountains of China, and then the families associated with monasteries.
In the epilogue to his book, “The Book off Change and The Unchanging Truth”, Taoist master Ni Huang Ching states, “I am willing to work with a group of advanced scientists to conduct thorough research into the truth of human life and to offer the methods of the ancient sages which are the key to unlocking the knowledge of those elements which really and ultimately constitute life”
Chinese Dietary Therapy
“Healers are for general diseases, but a person must take responsibility himself for the important matters in his life. He is one who must live the life he has molded. If he plays the destroyer of his life and then asks others to rescuer, can anything be achieved?”- Ni Huang Ching
Chinese Dietary therapy is an ancient and very practical description of the bodies processes based on generations of study of the how, how the body responds to what is put into it. The Tao, the how, of the body has been studied for centuries. The body is considered the microcosm where the principles could be studied on a practical, understandable level. This knowledge can then be applied to the macrocosm.
The history of Chinese medicine is closely tied to Taoism from the Sacred peaks of ancient China. Along with Astrology, Feng-shui, it was one of the three fundamental areas of study in Taoist monasteries. The prevention of disease was pursued through every avenue available. The Tao Te Ching advises “handle difficulties while they are small.” The essential nature of the universe was discerned through its many manifestations. Everything was studied and understood on an energy level. This subtle energy the Chinese call “Chi” was studied by the ancients. They considered it to be a direct manifestation of the essential nature of the universe, the Tao.
Master Ni Huang chi, in his masterpiece the book of changes and the Unchanging truth (a wonderful translation of the I-Ching with master Ni’s commentary), states, “The ancient medicine is Tao is a narrow way of practice, Tao is medicine in the broad way of practice.”
The Chinese have studied foods and the recognized the energy nature of each of them. The chi of the food is considered more important than any analysis of calorie or vitamin content. The Chinese doctor stresses that the patient is responsible for his or her actions and health. Once you have been taught the basics, you will know whether you are eating the wrong thing. This is a most basic, day to day activity that teaches you to nourish your chi, not just dump empty calories to satisfy cravings. The daily introspection on your dietary habits reveals the state of your energy. This study is based on principles that are fundamentally Taoist: eliminate extremes and return to the center.
The West’s unbending faith in material science has blinded many to the subtle energy of their body, the food they eat, and their environment. The west needs this awareness and the information available through it at least as much as the rest of the world needs the products of Western Science and technology. The information is available to us today through Chinese dietary therapy.
The everyday life of the family is the study of the basic unit of study in Traditional Chinese Medicine (TCM). The correct diet for each individual member is different. It is based on each person’s “now situation.” The understanding of the energetic of each person’s dietary need allow the energy of the family as a whole to be adjusted and balanced on a day-to-day basis.
The goal of Chinese dietary therapy is to cultivate positive energy and hold it inside, of each family member, and of the family as a whole, including the energy of the house 9feng-shui). When the positive energy is cultivated and not allowed to disperse, a warm, positive attitude is exuded. This attitude helps to cultivate more positive energy which is reserved in a continuous loop. Master Ni calls this “cultivating yang virtues.”
When the energy is weak and allowed to disperse, the individual feels fear and dread and the family is weak and at odds with each other. This allows the negative energy to take over and expose itself as negative attitudes.
The typical diet in America is not understood in energy terms at all and is only adjusted according to a “mechanical mode” of calories, vitamins, and minerals. In energy terms we tend to combine extremes rather than stay to the middle.
To the Chinese all raw foods are “cold” in energy terms. All foods that are fried or baked are “fire.” In America these extremes are commonly combined and washed down with an iced drink. The result is that the individual’s chi is often weak and the energy of the family chaotic. It is no mystery to the Chinese that the American family unit disintegrated as the fast food mentality took over after World war II.
The food chart that accompanies the interview should be hung in the kitchen so it can be used. Try to avoid the extremes of cold and hot and stick with the foods in the middle columns that are either steamed or boiled.
Interview with a Chinese doctor
Question: Given the fact that most people in the West do not have access to Chinese medicine, what can they do to help themselves?
Amy: The first question you need to ask yourself is “Are you satisfied with your current state of health?”
If you are not satisfied with your current state of health, then write down a list of your favorite foods. Make your favorite foods forbidden for a period of time. Especially these items if they are on your list: coffee, alcohol, tobacco, any roasted or fried food, all raw food, raw salad, and raw fruits.
The next step is to make a list of what you eat each day for a week. If you are really enthusiastic about improving your health, then ideally you should do this for a month or two.
Note what your physical condition is in relation to your diet. Sometimes you don’t get the cause and effect relationship in one day.
Write your feelings for the two weeks that you record your diet and then eliminate the previously mentioned items and record your diet and feelings for another two weeks. After this introspection you begin to see what agree with you and what does not. It is true that after your body changes and becomes better, you may be able to eat some of these things again.
I don’t believe in a lot of these food allergies that people talk about. Once the body gets better, you eliminate many food allergies.
Question: can you talk about the basic parameters of fire and cold imbalance in fundamental terms so that a person can learn to tell where they are in regards to the middle?
Amy: The quality of fire or cold in Chinese medicine doesn’t refer to temperature, but refers to an unbalanced state in the body. Some of the clues to having fire are:
· Burning in the eyes before you go to bed.
· Ulcers in the mouth.
· A pasty taste in your mouth even after brushing teeth.
· Dry, cracked lips.
People with a lot of fire imbalance appear to have a lot of energy. They are busying about doing many things, but they are actually borrowing money from the bank. They are using the borrowed or “fake” energy and one day they will find the balance is past due. That makes them a very nervous people.
Now it is time to talk about the cold imbalance. Some of the clues to having cold imbalance are:
· The person is afraid of or sensitive to cold temperatures.
· It is hard for them to get out of bed in the morning.
· They have a lack of energy to do things.
· They are more timid, they are not gutsy as someone with a lot of fire.
· They think about all sorts of things in the mind all day long, but lack the courage to act them out.
Sometimes people with a cold imbalance will have manifestations of fire, but this is empty fire, not full fire, true fire. There is a different treatment for empty fire than full fire. People with the full fire are easy to see because they have the red face and they have a strong personality, but the people with empty fire are thin and weak- they may have some manifestation of fire that we talked about, but they are a different type of person, much weaker. People with empty fire often stay up late at night. Staying up late at night can give you more fire and make you nervous and unable to fall asleep. The people with empty fire will think about a lot of things, think and think, but they won’t go and do it whereas the people with full fire will decide on something and do it without giving it enough thought.
Question: In general terms what has your research shown to be the predominant imbalance in America?
Amy: the population we have seen in the U.S. have been mostly people with empty fire. People who are farmers or are very active have the full fire. People who are thinking, using their minds, and thinking to much have a tendency toward toward empty fire and this is the population we have seen.
Question: Do you think it’s the lifestyle that has an effect on the body?
Amy: Exactly. People who get empty fire have the following habits.
· They like to stay up past eleven o’clock at night.
· They like to smoke and/or drink coffee.
· They drink alcohol.
· They smoke marijuana or take other drugs.
· Most of them are a nervous type.
Another important personality trait of a person with empty fire is the tendency toward perfectionism. It is impossible for a human to attain perfection, so pursuing it creates a lot of stress.
Question: Can you compare the lifestyle in the U.S. to China and and how these different lifestyles manifest different energy?
Amy: The Chinese have a long tradition of knowing what is best to eat. They are less likely to eat the diet that is full of fire like the normal diet in the U.S. They don’t drink as much coffee as in the U.S. and they don’t eat big steaks or broiled foods. They eat more simmered and stewed and drink tea. However the Chinese world is changing and in the larger cities they are now getting habits of the West. The Chinese have a philosophy of taking things as they come. They are not a hurried people as in the West. Good things take time, so that is less stress when you take that attitude. For example: as we have talked about before, if you eat something with a lot of stress when you are eating it, then the digestion will be different than if you eat with a calm mind.
Question: What steps can the average person take, beyond the basic dietary considerations mentioned to help themselves?
Amy: One of the main things someone can do in their life is to decrease the importance of material things in their life. Then the stress associated with trying to get these things will decrease and one will have more time to advance their health and cultivate their spiritual energy.
Question: What foods can you recommend that would be good for most people to eat?
Amy: steamed foods and soups are very good. Most Americans are not suited to eating raw veggies and salad. It may be OK for some people. Cowboys, people working all day by the sweat of their brow, may be more suited to eating steak and salad. People who sit in front of a computer or desk all day, its not really a good thing for them. Raw vegetables may be pure before they get in your stomach. In Chinese medicine, raw vegetables have the cold energy and when they get into the stomach have a cold quality, not a cold temperature. This cold quality decreases absorption of the food in a functional sort of way, so you don’t get the benefit of that raw food. Steaming the hard vegetable will make it soft was easy to absorb.
Question: in attempting to listen to your body, it seems you have to first recognize where you are right now?
Amy: Yes, this is why I said to write it all down, study your present situation.
Question: If you choose to look closely and listen to your body and can recognize a state of imbalance, then it seems that on the face of things the unbalanced body tells you exactly the wrong thing to do or eat?
Amy: it’s true that the body may give you the wrong signals. You may have a craving for chocolate all the time because you are weak and need the energy, but that is just the wrong sort of energy that won’t help you. It will make your fire worse and worse. That is why it is important to write down what you eat and discern the energy response you have to what you eat.
It is only in the state of imbalance that the body will give you incorrect information. Once balance is restored it should give you accurate information. If you have cold imbalance you can’t eat fire foods to restore balance. In Chinese medicine, they stress eating warm foods to restore balance. Just go to the center and forget either extreme. In other words, avoid cold and fire foods, especially when you are not feeling well. Eat cool and warm foods instead. We have a list of various foods and their essential energy nature. This will provide a basic guideline. Tse tse.
Amy Tseng studied Traditional Chinese medicine in Taiwan for 7 years and has practiced in the U.S. and Eurpoe for over 30 years. She is most interested in nutrition and diet as a foundation for good health. She teaches that diet, herbal medicine, acupuncture, Tai Chi, qigong, and meditation work together synergistically to create well-being.
Chen Zhenlei Seminar notes 10/24/2010
October 25, 2010 on 2:30 pm | In Tai Chi Chaun/Taijiquan | No CommentsCultivating the Strength of Gang (Hard) Jin
The purpose of developing rou (soft) jin, is to be able to bring out the power and strength of internal energy, expressed as “gang (hard) jin.” That is to say, the methodology of Taijiquan does not just train rou (soft) jin, but both the soft and the hard jin. Master Chen will take the class through some movements of the Old Frame Second Routine (Laojia Erlu), which puts more emphasis on expressing the gang (hard) jin. It will complement your soft training of rou jin, and give you insight into the duality of jin.
Warm-up
25 to 30x each. both sides, both direction rotation
-Body circles- clockwise/ counter clock wise
-Double shoulder rotation: front to back, back to front
-Alternate shoulders/elbow rotation
-Arm circles: left arm , right arm both directions.
-Twist spine and elbow 2x each side.
-Arm swing-slap body everywhere
-arms: Wing-open- alternate arm shoulder stretches
-Hip circles- pelvis rotaton both directions.
-Front bend, toe touch
-Bow stance bounce
-Lunge stance bounce
-Drop squat : sumo, l and rt
-Drop stance: left and right
-Knee circles out-in, inside out.
-Knee circles feet togrther
-Squat wide
-Squat narrow
-Relax kick- in between legs tired
-Wrist and ankle circles
Silk reeling in gong bu:
-both direction
Lazy tie coat-left and right
Side lazy tie coat- left and right
Wave hands
Brush knee
Roll back- left and right
Fa li-
Single punch
Double punch
Fast drilling punches
Double punch (3) with alternate jump, left, and rt
Rear elbow
Back elbow
Diagonal up elbow
Inside shoulder
Outside shoulder
Whole body shake from dan tien
Push forward
Push down n bounce
Double push down
Elbow back
Double elbow back
-Ring gong (3) left, right, and alternate jump.
-Elbow step left and right
Front forearm
Alternate front forearm l and rt.
Lao jia er lu: up to cover hand punch 10x
————————————————————————————————-
old notes- other notes:
Concepts-
1. anatomical planes-
sagittal- left/right
coronal- front/back
traverse- lower body/upper body
2. 2 dan tien: spinal rotation points- 2 lower dan tien at lumbar and in center of chest at Thoracic.
3. Horizontal body sections- the 2 dantien’s divide upper section, mid section, and lower section.
4. 4 kua: torso rotational points: ball and socket of shoulders and hips.
Vertical plane drills
Lower kua rotations
1. Right Front stance-
a. Sagittal forward using finger- a pushing hip circle
b. Sagittal backward- Reverse ‘sagittal circle’
c. Vertical right- small frontal circle
d. Vertical left- reverse direction small frontal circle
e. Horizontal right-small circle on horizontal plane
f. Horizontal left- reverse small circle on horizontal plane
2. Left Front stance-
a. Sagittal forward using finger- a pushing hip circle
b. Sagittal backward- Reverse ‘sagittal circle’
c. Vertical right- small frontal circle
d. Vertical left- reverse direction small frontal circle
e. Horizontal right-small circle on horizontal plane
f. Horizontal left- reverse small circle on horizontal plane
3. Both kua- standing in wuji
a. Sagittal forwards
b. Sagittal backwards
c. Vertical right
d. Vertical left
e. Horizontal right
f. Horizontal left
g. Vertical inside-out
h. Vertical outside-in
4. Rocking- body weight distribution
a. Lifting hands- rocking back and fourth
b. Rocking with sinking- lift hands
c. rocking with swinging arms
5. Open and close- check and back
Upper kua twine inside-out
a. Open and close- wrist touch method.
6. Turning, Twisting, and Wringing:
Turning: small horizontal rotation of the lower kua
Twisting- continues through the spine
Wringing- fully engaged feet, spine, to hands, upper and lower kua turn towards each other.
a. turning- swing loose arms
b. twist- swing arms higher to twist body, hitting
c. wringing- swing arms and hit tan tien and ming men.
7. Side-to-side torso rotation:
-helps to rotate your torso vertically and side-to-side.
a. right rotation- hips circle side-to-side
b. left rotation- reverse rotation
8. Single arm vertical inside-Out #1 (using vertical kua rotation)
-rotating the kuas and torso vertically in same direction.
a. circle left arm
b. circle right arm
9. Horizontal Rocking and Shifting-
a. Shift weight left and right through heel.
10. Single arm vertical inside out using horizontal rocking and shifting
a. Lazy tie coat Left arm-turn, shift
b. Lazy tie coat right arm
Concept: Postural alignment- feet touching, feet hips apart, feet shoulder apart.
Circle patterns: using a comfortable hips width stance.
a. Vertical Inside-Out: tiger back to mountain, raise hands and go outward.
b. Outside –In: reverse tiger back to mountain/open fan.
c. Vertical right- double hand roll back
d. Vertical left- double roll back other side.
e. Alternate inside-Out- wave hands: soft like yang style
f. Alternate inside-Out- wave hands: more detailed
g. Alternate inside-Out- wave hands: fully like chen Taiji.
h. Alternate outside In- brush knee circles
Horizontal Plane
Sagittal Plane
Advanced Circle patterns: Chen circles in martial arts Chen horse/bow stance
23. Lazy tie coat left- single arm
24. Lazy tie coat right- single arm
25. Reverse single arm- right
26. Reverse single arm left
27. Double hands roll back right side
28. Double hands roll back left side
29. Wave hands circles
30. Brush knee circles
31. Carry tiger left
32. Carry tiger right
33. Open fan left
34. Open fan right
35. Repulse monkey circle right side
36. Repulse monkey circle left
37. Vertical circle in chen uppercut- two hands circle vertically
38. Reverse #15: arms roll like back fist
39. Side single arm circle right side
40. Side single arm circle left side
41. Small wrist at dan tien circle clockwise
42. Small wrist at dan tien circle counter-clockwise
43. Combine small wrist with lazy tie coat (xin jia) right side
44. Reverse #21 other side left
With stepping-
1. Part horse mane
2. Brush knee
3. Roll back
4. Single arm wave hands (er lu)
5. Repulse monkey
Fajin circles from Er Lu
1. Bell gong left
2. Bell gong right
3. Dragon head pose left
4. Dragon head pose right
5. Fajin push left side
6. Fajin push right side
7. Chen punch left
8. Chen punch right
Tui shou Push hands
1. Basic horizontal circle- peng
2. Basic horizontal circle- brush knee
3. Diving hand
4. Yank and pull
5. Inside/outside elbow circles
6. Inside/outside shoulder circles
7. Leg circles
8. Leg bumps
9. Hip bumps
10. Shoulder bumps
11. Pung-lu-ji-an
12. Da lu
13. Moving step
My Story on Taijiquan
October 15, 2010 on 3:35 pm | In MMA- mixed martial arts, NHB, Cage fighting, Tai Chi Chaun/Taijiquan | No CommentsWow I wrote a lot in talking about Taijiquan with someone interested in my story:
Well basically I started with Taiji in the park when i started in college 1990 in Richmond Va. I heard of a guy “Wilson” teaching martial arts off the campus and it just happened to be Taiji. He taught Ba dua jin, animal frolics, the Cheng man Ching (CMC) short form, some Pa-kua and Hsingyi. He had a passion for Boxing as well, so he threw in some focus mitt time-to-time for basic self defense lessons. I mostly did CMC style taiji and push hands at that time. I met many CMC teachers and did Ben Lo’s seminar. i also met Wilson’s TCM (Traditional chinese medicine) doctor Amy who introduced me to TCM diet, acupunture, meditiation, massage and acupressure, etc.
2 years later a Chinese grad student and I were talking and I mentioned Taiji. He told me about new local instructor from Shanghai Mrs. Weiqi He. I trained with Weiqi very diligently for 2 years and was her assistant for adults Taiji and Childrens wushu (Changquan “Long fist”) and was Secretary of USA chapter of Yongnian Taiji. She was humble and never talked about herself for 2 years, she just wanted to help and support her teacher (whoever that was I thought). in 1994, we went to China and her teacher happened to be Fu Zhong Wen (FZW- a top disciple of Yang Chen Fu) and she was his top disciple next to him at all public and private occasions as much as his own son and grandson (she help instruct Grandson during Cultural revolution). She brought him to USA, a life long dream of his back in 1994. Yongnian Taiji motto is Diligence, perseverance, sincerity, and respect, or as FZW would say- all good fundamentals to develop Taiji gongfu. We trained a ton of basics and details to Yang Long form, Straight Sword, and push hands under the watchful eye of Weiqi.
Weiqi was very well known in China and was recognized as a top coach for having a undefeated team for many years in Mainland competitions in Wushu and Taiji. She brought several of her Master friends to USA to do seminars including: Liang Shouyu (Pa-kua, Hsingyi, Shuai chiao seminars), Cai Hong xian (Shaolin Qi-na seminars). Xai Bai-hua, who is a 8th duan master (36 Chen competition routine), and Madame Xu (56 Chen competition routine). I made friends with other students of Weiqi who did other Chinese martial arts, so I had dabbled a bit in Traditional Shaolin and Wing Chun to get a better grasp of older Chinese combat systems. I felt I could not really defend myself with Taiji alone. I was with her until she moved to New York. Student of her for about 5 years (1992-1996) and that was the core of much my begining competitions like Taste of China, USAWKF (Wushu), and USCKF (Kou-shu) that i participated in Tui shou and form. she also brought top wushu coach Zhou Jianhua to Richmond and I trained with him in Longfist, Taijiquan, and San shou. Zhou is still in Richmond.
In 1996, I dove a bit deeper in Pa-kua with going to Master Park Bok Nam school for 1 year (www.pa-kua.com). I paid the tuition to where I could go anytime and train longer hours. I got alot of scrutiny on pa-kua basics from Park himself and really developed the core of his training in his books Fundamentals of Pakuachang Vol. 1 and 2. The pakua palm strikes are the core of his combat system. I have not seen that method in other Pa-kua places I have dabbled in since.
In 1997-1998 I move back to Va Beach and then trained with a Yang teacher “Xianhao” from Hangzhou. His teacher also studied with Yang Chen Fu and he had a lot of lessons that were not public Yang info like Yang qigong, Yang push hand drills, Yang spear, and broadsword (not standard form). I also helped Madame Gou, who taught a class that was 36 Liang gong Shir ba Fa, 24 form and 48 form. She was a elderly massage therapist from Shanghai China who survived a plane crash, but she was very strong and healthy due to Taijiquan.
1998-2002: i moved up to Northern Va. to train at Omei wushu and Taiji with USA team coach Lu Xiao Lin. I was determined to get on USA team, but there was always something i failed to do in competition and always financially unable to compete against Chinese kids who had the advantage of parents sponsoring them with trips to China for professional training. I did her level tests and got Black Sash (doesnt really mean much) and did seminars with her Beijing friends in San Shou and Taijiquan. I ended up training at CMAI in Fairfax for a while with another Wushu teacher Li Ying and Sifu Burris, did the whole sash testing with them too.
Enter Chen Taiji: The reason why I like Chen Taijiquan is that this is where Yang Luchan developed his legendary skill. For me in my belief, the early founders studied more Weigong arts(Longfist, Shaui Chiao) living in Farms and doing other trades so they had strong physique and combined that with Internal neigong. People nowadays do not have this type of basic strength and fitness or Li (muscle and bones) Taijiquan combines a healthy balance of Li + Qi + yi and Chen is a good reflection of this. Many Yang stylist are pretty weak nor interested in Yang Taiji orgins.
From about 1996-2007 (core of Chen training for me) Forrest Chang and C.P. Ong began to bring Chen Xiao Wang, Chen Zheng Lei and Zhu Tian Cai to the States and i took full advantage of the opportunity. I learned at a lot of the seminars for a while and focused on the Lao Jia Yi Lu, silk reeling drills, and tui shou. i did go to C.P.’s home for a while and checked out Stephan Berwick’s classes in Herndon Va which I thought were very good. I just didn’t want to learn Chen 19 short form and Stephen didn’t want me doing Laojia, so I moved on.
In 2003 I started to go to Qi Elements Taiji school to get my massage license. I had learned a ton of massage but never got certified. At the school, they taught Taiji along with Massage to the massage students. They have a strong Qigong program and did Traditional Yang Long form. I learned the two person 88 taiji ‘san shou’ form which was actually kind-of-fun and flowing two person combat form. After i passed class and got my license i moved on. I didnt want to do massage full-time so i kept up IT networking and support. I met a guy who fought named Jim McPherson at a office I support and he was into MMA (mixed martial arts- boxing , judo, juijitusu, wrestling). I had always watch those UFC fights since they first started showing back in early 1990′s and always felt the need to be able to use the martial arts for self defense. I never had the courage to do any real contests of fighting. Jim told me about a MMA school in my area to check out.
2003-present: i started trading bodywork for lessons on some of the fighters and coaches at www.Novamma.com. First classes were more of the grappling like Brazilian Juijitsu, Judo, and wrestling, but when I saw the boxing and Muay thai classes I slowly went to those more. Why? well i had a little boxing experience with Wilson, and the Muay Thai students were training 10x harder than any San Shou class i had ever been to compared to all the Chinese school I had been in past. I though it could really be a benefit to my San shou. A lot of the lessons and principles were similar to Taiji in many ways as well except they were coming from people who do actually do fighting events for sport. I actually tried a few fight events as well, but always stayed true to Taijiquan as it is my ‘root style’ and plays a huge part in my cross training for fight training recovery and rehabilitation. I practice Taiji every morning in the park by my office as a means of qi circulation and yi training as it make my whole day so much better.
my learning goals are always to improve on my internal structure needed to have good Taijiquan. After 20 years, I am still learning much and taiji always changing.
Chinese Martial Art schools in the DC metro area
September 10, 2010 on 1:21 pm | In Pakua Chang/Hsingyi Chuan, Tai Chi Chaun/Taijiquan, Wushu/Kung Fu | No CommentsI was tallying up CMA (Chinese Martial arts) schools off the top of my head in the DC metro area and came up with these:
DC-
GRTC.org- Scott Rodell- Taiji
C.C. Liu- Tien shan pai, taiji
David Kaufman- taiji in DC
Wong’s- kung fu and Taiji
Hung Tao Choy- kung fu
Va-
Peaceabledragon school in Burke Va- taiji
Mark Li- Xingyidao Alexandria- xingyi/bagua
Warren Conner- Mclean Va. Taiji
Julian Chu- Taiji at Annandale
George Wood/Jesse Byrd- Herndon Va- Gao bagua/xingyi
CMAI- Clarence Burris, Willi Lin, and Li Ying in Fairfax- taiji, bagua
USWA- Chris pei/Zhang gui Feng- Taiji in (Fairfax and Gaithersburg)
Omei- Xiaolin Lu in Fairfax- taiji, bagua (Fairfax and Chantilly schools)
Jow Ga in Herndon- taiji
Stephen Berwick- Chen taiji in Arlington
White birch (in Arlington and Herndon)- Tien shan Pai, Taiji
Qi elements in Herndon- taiji qigong
Shaolin Cultural center in Herndon- kung fu
Nick Masi- Shuai Chiao: Herndon
Jang ban Jun- Sterling Va. wushu: bagua, taiji
Edward Ng- kung fu and taiji in Northern Va.
Tai Chi of Arlington- Patrick Watson taichischool.org
Larsen Wing Chun in Lake Ridge va.- kung fu
Running Dragon- kung fu, taiji in Sterling va.
One Heart- Hung Ga kung fu in Falls Church va.
MD-
TCCii- Shawn Cartwright, Li Zhi Su- Xingyi in Bethesda
Lu Xiao Ling- Wudang-longmen Xingyi silver spring
Paul Ramos- Wu shen Tao- xingyi/bagua
Paul Cote- Fleming park group- xingyi/bagua
Nick Gracenin- Bethesda xingyi/bagua
Ken fish- Gaithersburg: xingyi/taiji
Anji Zhang- Rockville taiji/bagua
Chung Jen chang- chen taiji
C.P. Ong- Chen Taiji
Tai Yim- Kensington- kung fu and taiji
Dennis Brown- Rockville- taiji
Dancing mountain school- taiji in Gaithersburg
School of Martial Science- Bowie MD
Michael Ward- taiji in Silver Spring
Daniel Pfister- Taiji in takoma park
Taijiquan- orgins in Longfist and Shuai Chiao
August 13, 2010 on 5:53 pm | In Fighting: San Shou/Sanda/Shuai Chiao, Tai Chi Chaun/Taijiquan | No CommentsWhat do you feel Taijiquan has taken from Long Fist and Shuai Chiao?
According to some historians Taijiquan evolved from Shaolin and Chanquan (Long boxing).
Even the founder Chan Sang Feng was recorded to have had this knowledge:
Chang San-Feng was the founder of this art. He was born in 960 AD (end of Sung Dynasty). He was a very intelligent man, who was mastered in Shao-Lin Chuan. The foundation in Shao- Lin Chuan helped him to develop the great martial art form.
Yang Luchan was known to have studied Shaolin “Hongquan” or Red fist, a long boxing style in his early youth as well.
In my own research I found many similarities to many Long Boxing and Taiji principles and postures:
1. Long fist and Taijiquan is a series of techniques woven and strung together into a series of collective movements called a form.
2. Long fist and Taijiquan schools contain some similar stances but differ in degree of the stance primarily Gong bu (bow stance) vs Taiji stance, wu ji vs Ma bu (horse riding stance), empty stance vs Cat stance, balance stances, etc. We must note that the Chen, Yang , Woo/Li/Hao, Wu, Sun, and Cheng, all have vary degree of these classical stances- Chen usually much lower stances and closer to Shaolin Longfist, while Sun and Wu being much higher stances.
3. Both use empty palm, fist, and hook hand.
4. Some of the posture names are the same or similar, same techniques. Both use qi-na and throws.
5. principles- both believe in that when one posture is ending another one is already beginning. When there is an up there is a down, with a left is a right, etc.(yin yang)
6. both believe in power of qi and jin.
Differences-
1. Speed- Taijiquan is much slower, even the ‘Fast Taijiquan’ does not have the look and feel of Classical Chanquan.
2. Degree of stance work as previously mentioned. Chanquan is much deeper and longer stances, while Taijiquan is higher and more comfortable.
3. Longfist forms are much shorter and demand much more cardio and endurance intensive leaving one grasping for breath, while Taiji forms are much longer and cultivate breath.
4. Taijiquan techniques are more mid-to-close range with emphasis on tui shou in training, while Long fist is Longer range striking with sparring (san shou) as fight training.
5. Principles- Taijiquan is softer internalized approach (neigong) while Chanquan can be considered external and waigong.
6. the expression and use of Qi and jin is obvious.
In terms of Shuai Chiao- I believe that a fair amount of similarities and differences exist between them as well-
1. Both deal with close range combat in grappling range.
2. both have clever use of leverage and other principles
3. Shuai Chiao does not have a ‘form’ per se, but individual Shaui chiao techniques can be found in Taijiquan forms.
4. Both use interpreting opponents energy to attack, counter attack, respond.
5. Both have a wide variety of the same stances, strikes, sweeps, throws, kicks, etc.
Differences-
1. Shuai Chiao training is completely different, practitioners use mats and throw each other.
2. Taijiquan- emphasis is on Tui shou and other philosophical principles.
3. Shuai Chiao is considered more Waigong than neigong.
4. Taijiquan will argue that any technique that appears to be Longfist or Shuai Chiao in appearance is “not Taiji”
5. Shaui Chiao practitioner will kick, strike, throw, and lock, while a Taijiquan guy might try to “stick and neutralize”
6. rules for Tui shou and Shuai Chiao are completely different.
commentation:
Hi,
I’ve been thinking of this, and why I feel so strongly that form is of central importance. There are a number of reasons.
Form is a library of method and a guide to technique. The art transcends techniques, but form is a compendium of martial method and a means of encountering a much wider range of method that would ordinarily be transmitted by any one individual; this is because form constitutes the legacy of generations. A person can engage in various types of contest and, based upon this and that, convince himself that he is doing Taiji. But form is the core library and serves as a reality check as to whether he is just engaging in self-indulgent delusion. In this sense, while pushing is part of the realm of application, form is the tradition itself. From time to time I thinkthat Mario is a source of hot air, despite his marvelous achievements in skill. But when I see that clip of Mario drilling his ladies in form, I know that he is right inside a mainstream part of the Taiji tradition; likewise when Michael P. shows his form — it shows me that he is for real (and yes, I’ll have clips up this year of my stuff).
Form constitutes a much more complete training regime than is necessarily encountered in other physical forms of training. It requires perfecting a wide range of movement and balance. In sparring or pushing, how often do we employ “Snake Creeps down”? But we go through it every time we do form (12 times in Old Yang Middle frame!).
Form includes methods that cannot be encountered in sparring or pushing. It is in form that we find the forbidden and lethal stuff, if we know where to look and/or are initiated into it by a lineage-master. According to one senior Wu master I know, in Wu this is the inner role of the square form. In sparring and pushing we concentrate on material that will not maim our partner (usually!). It is in form that we find the killing methods.
Form embodies the energetic approaches of different styles. Just one example is the obliqueness of Chen as opposed to the squareness of Yang. These are not mutually exclusive, as squareness is to be found in Chen just as obliqueness is in Yang; but it shows where the emphasis lies.
Form is a discipline. It disciplines the body as well as the mind. It requires the student to submit to the rule of masters now dead, who regarded form as an important means to transmit their realizations.
Form is one entry to meditative power.
There’s more, but this will do.
Peace, Steve.
Nice post-
Some interesting dialogue with a Shuai Chiao master well versed in Long fist and Taijiquan and a few others.
[matt]Even the founder Chan Sang Feng was recorded to have had this knowledge:
Chang San-Feng was the founder of this art. He was born in 960 AD (end of Sung Dynasty). He was a very intelligent man, who was mastered in Shao-Lin Chuan. The foundation in Shao- Lin Chuan helped him to develop the great martial art form.
[Ron]You’ve got to be kidding. Nobody but nobody believes that anymore.
[Matt]How about more on the premise of many IMA masters coming from a Long fist perspective?
Yang Lu chan was to have done Shaolin ‘Hong quan” in his youth, Dong Hai Chuan did Shaolin ‘Lohan quan’ , many great masters developed off a base of a ‘wai gong’ style before going internal ‘nei gong’.
I am very interested on Shuai Chiao influence on Long fist as well.
[John]
In the Longfist forms that I know, it contains the following throws.
- 踢(Ti) – Forward kick
- 粘(Nan) – Sticky kick
- 弹(Tan) – Spring (backward only)
- 切(Qie) – Front cut
- 撮(Cuo) – Scoop
- 靠(Kao) – Squeeze
So it’s just a small set of the throwing skill exist in the Longfist system.
[Ed] why do you think the longfist founders included those 6 throws? Are they special, easy to use, etc.?
[John} All those throws are "散手跤(San Shou Jiao) - face to face type of throws" that can be used in "arm touching" range. The "接体跤(Jie Ti Jiao) - back to face type of throws" will require special training (such as head down leg up, upper body touch lower body, body rotation, ...) that Longfist doesn't have those training.
[JohnathanB]
http://www.chinafrominside.com/ma/taiji/chenboxingmanuals.html
[Ed]
Of course, older systems influence newer, good ideas are ALWAYS stolen by good martial artists everywhere, so once someone figures out how something works, he must never, ever use it in a fight. Once he does, it is in the public domain and next week everyone will be doing it.
Just so I don’t come off as entirely useless and unhelpful, there is a place in the taiji classics where taiji is referred to as chang quan, though I suppose the intent, in context, is to be onomatopoeic: “Chang quan is like a great river rolling along…”
Taiji is a development of long fist? Wouldn’t surprise me in the slightest.
[John]
Another major difference is the following leg moves are not emphasized in both Longfist and Taiji (which will require single leg standing):
- 撮Scooping kick (CUO),
- 彈Spring (TAN),
- 挑Hooking kick (TIAO),
- 纏Foot entangling (CHAN),
- 合Inner hook (HE),
- 撿Foot picking (JIAN),
- 沖Inner kick (CHONG),
- 掛Inner heel sweep (GUA),
- 刀Inner sickle (DAO)
- 蹩Break (BIE),
- 撩Back kick (LIAO),
- 削Sickle hooking (XIAO)
[Ian]-As far as I understand, shuai jiao is/was very popular in northern China, and so the main northern styles – bagua, xingyi, taiji, shaolin, tantui, tongbei – were all influenced by it in some way.
[robert]-The question of whether LF has SC moves actaully depends on the teachers. SC has always been taught in LF curriculum from GM Han’s line. Some of the basic SC exersice like “上把﹐下把前進後退” have always been in our routine training materials. SC is a system by itself. In northern china CMA, many CMA systems also practice SC along with their own system. Wang, Zi-Ping was a Liu-He master, and he also very good in SC and was a referee in judging national SC compitition. My GM Han was also very good in SC. Who was the one teaching in Police academy in Taiwan before GM Chang came to Taipei? it was GM Han. It was GM Han introduced GM Chang to teach in the academy. The reason my teacher became interested in LF was because he saw GM Han teaching SC in police academy. In my teacher’s generation, my LF uncle Shen, Mo-Hui and Wang, Jian-Shu have performed SC in public all the time in their early age. But, GM Has was still a LF master.
“We can not judge whether a system has certain moves simply by the moves in their forms”. None of LF forms has sweep floor kicks (掃堂腿), but we practice it and use it in two man forms all the time. We has a set of LF applications called “Tie Shen Kao (貼身靠)” which many SC moves in it (every application usually ended up with a SC throw).
To me, any established CMA system should have some throws. How good or how many they can execute the throws is depends on the individual person in that system. Some are better at it, some are not. That does not mean the system does not have it. As LF with Tai Chi. These 2 systems are way too different. We practice Yang’s Tai Chi too.The mind set, the way of training, the attitude toward applications are almost opposite. We can not judge the difference and similarity by simplu look at the moves in their forms either. You have to look at the way they train and how they interprete the moves.
- Matt
7 principles of training in relation to Neijiquan “Internal Arts’
June 10, 2010 on 1:19 pm | In Tai Chi Chaun/Taijiquan | No CommentsI didnt have time to elaborate how this article might be useful to IMA (i’ll use Tai chi for example) so here it goes…
SAID- Specific Adaptations to Imposed Demands principle
If we take the physical stress of trainin hard in say something like fajin….day 1 you train on fajin ‘An’ or push for 15 minutes…the next time you train you will be more prepared and can go for 20 minutes. you can adapt to the increased stress you impose on your body. Take standing maybe it is painful for you to stand 10 minutes. well the more you stand 10 minutes, your more able to adapt to 15 or 20 minutes of standing.
GAS- General Adaptation Syndrome
this principle has to do with recovery time after hard work. so take your fajing exercise you just did for 15 minutes and then go into something less impacting, maybe a round of your form or sitting qigong for rest and recovery.
Overcompensation- this is growth in response to training. the longer you train in something the better you will get. If a taijiquan person trains very hard and diligently in a specific skill- say ‘holding’ postures, then they can reap the benefits of that training in terms of leg, core, and hip strength.
Use/disuse- use it or loose it principle. this is a basic kung fu principle. if you train for several days and take a break for a week, you loose what you gain. kung fu is like paddling up a river, if you stop paddling your making your way downstream when you need to go to the source and essence which is way up stream. This has alot to do with Wu De- diligence, perseverance and discipline.
Specificity principle - A basic principle of training which states that in order to improve a certain component of physical fitness, a person must train specifically for that component. an example here would be if your going to do a Tui Shou ‘push hands’ event and you go to yoga class 80% of the time. Yoga class might help you get more flexible, but you should really be in Taiji class training 80% of the time with other students in push hands and event simulation.
Overload- this principle states that you will not grow if you do the same thing everyday. a perfect example is CMC stating you need 1 form in morning and 1 form in evening. To really be an outstanding Taiji player you need to change up and do alot of hard work. for exampe: instead of doing the form once, try doing alot of repetitions of just brush knee, wave hands like clouds, and repulse monkey over and over until the legs burn.
The Law of Individual Differences
here is a perfect example- Taiji people love to mimic and pretend they are their teachers many times. some will do the form the same way their teacher does and try to mimic everything without looking inside and trying to understand how their body is and capable of. I have seen young guys move like an old man taiji simply imitating the old mans form. The old man back might be slightly hunched because he is 90 years old. people should learn to listen to their own body and how it feels.
DC metro area T’ai Chi Chuan (Taijiquan) in the park
June 6, 2010 on 9:25 pm | In Pakua Chang/Hsingyi Chuan, Tai Chi Chaun/Taijiquan | No CommentsDC metro area T’ai Chi Chuan (Taijiquan) in the park
This is an article inspired by many of the people I have met on the T’ai Chi (Taiji) path in parks and other gatherings. I started learning when I was 18 from a free class in the park and want to share with you places here in Virginia, Maryland, and DC that offer free instruction. The dominant style in this Mid-Atlantic region is the Yang short form popularized in the 1960’s by Cheng Man-Ch’ing and Robert W. Smith. Please note this article with contain Wade-Giles and Pinyin spelling of Chinese terms- example- T’ai Chi (Wade-Giles) and Taiji (Pinyin).
My first T’ai Chi park experience: Wilson Pitts
It was fall of 1990 and I was starting my first semester of college at Virginia Commonwealth University in Richmond Virginia. My sister told me about a martial arts guy teaching a free class in Maymont Park on Saturday mornings at 9am. Having interest in learning self defense, I went there to find out more. The teacher, Wilson Pitts, arrived and he guided students through a series of calisthenics called, “Ba Dua Jin” which meant ‘Eight Flower Brocade’, bear and crane animal frolics, and finally some specified qigong movements using breathing and sound to stimulate each internal organ. We proceeded to learn some stance work that involved bending the knees and shifting weight between left and right legs. “This Taiji stance is the foundation of all the Taiji movements” Wilson explained. Later we would eventually be learning the first section of 12 movements of Yang’s short form. The martial art was called Taijiquan; meaning ‘Grand Ultimate Boxing’ and that millions of people practiced this healing art everyday in parks in China and Asia. This Taoist martial art was based on Taiji or the ‘yin-yang symbol’ using the Chinese understanding of “Qi”, the bio-electric energy that circulates in the body for health, but not only did it help the body become stronger, it was also potentially a devastating martial art. “Taijiquan has two other related arts in it family, Baguazhang (Eight diagram palm) and Xingyiquan (Mind-Intent boxing) are two sister arts to Taiji, this family is called ‘Neijia’ or Internal arts” Wilson explained. “Baguazhang teaches you to move your center of balance in circles, Xingyiquan teaches how to move the center linear and at angles, while Taijiquan teaches how to move in all directions.” Wilson had learned from several teachers himself, but was inspired to learn and teach Taiji’s Yang short form from the way Robert W. Smith taught in Maryland. Wilson continues to teach at Maymont park on Saturday mornings for 28 years now.
More info on Wilson Pitts-Sacred Peaks Website
and is @taijicoach on twitter
Tai chi in the park video Wilson talks tai chi park
Robert W. Smith brings Tai Chi to DC metro area
Let’s go back to Bethesda, Maryland, 1960s, when one Robert W. Smith came back from living in Taiwan and learning the Neijia arts from several masters. An early T’ai Chi pioneer who was Prof. Cheng Man-ch’ing’s first Western student beginning in 1959. Smith lived in Bethesda, Maryland for many years and produced 14 books on Asian martial arts including “T’ai Chi Ch’uan, the Supreme Ultimate” which he co-authored with Cheng. This was one of the very first books in English about T’ai Chi Ch’uan. Mr. Smith taught a free Taiji class at the Bethesda YMCA parking lot on Saturday morning’s beginning in 1962. He also offered a class near his home in Bethesda at Fleming Park where he started a group interested in Baguazhang and Xingyiquan . This group still meets to this day to practice every Sunday mornings at 8am.
When I first moved to the Washington D.C. area I met some people and also found some websites that advertised some gatherings in various parks in the area. Here I would like to talk about a few I have visited from time to time.
The Fleming park group in Bethesda Maryland.
This group gets together on Sundays and has been doing so for almost 50 years now. They normally begin with practicing Xingyiquan’s classical 5 element fists which correspond to a particular element in the Chinese philosophy. The names and energy are described as following: Pi quan: Splitting fist is related to metal like an ax chopping, Beng quan: Crushing fist is related to wood like a straight arrow flying, Tsuan quan: Drilling fist is related to water like a wave crashing, Pao quan: fist is related to fire like cannon fire, and Hen quan: Crossing fist is related to earth like volcano erupting.
The Fleming park group also practices the Baguazhang “Hou tien” which are a series of linear and circular Baguazhang drills. They will review some of the self defense applications of how the movements work. There are plenty of members who have been there and welcoming and willing to show you many of the basic exercises. Typically the Fleming park might practice Taijiquan at the end of the 2 hour or so class. Since they have a roofed park area, they will go year round with training, even in snow.
Warren Conner- McLean Virginia
Warren Conner who has taught T’ai Chi in the Washington, DC area since 1975, has offered a free Yang style short form T’ai Chi beginners’ practice since 1993. On Saturdays at 8:00 a.m. in McLean Virginia, a group gets together at McLean Central Park at the outdoor basketball court located behind the Dolley Madison Public Library. The group normally performs the beginners’ set of Cheng Man-ch’ing’s Yang style short form about a dozen times. After a short break, the beginner group performs the beginners’ set three more times while a more advanced group performs the entire short form. It is an all year event which meets indoors at St. Luke Catholic School’s gym from November through March during the cold winter. Warren began his training with Robert W. Smith in 1973.
More info- Warren Conner’s Tai Chi Center
Paul Ramos: Wu Shen Tao Push hands gathering in Takoma park Maryland.
In late 1990’s Wu Shen Tao, a martial arts school in Silver Spring Maryland offered a Monday night ‘push hands’ gathering. It is now a 7pm Tuesday night push hands gathering at the Liz Lerman school of Dance in Takoma park. Many people would get together and practice “Tui Shou” which translates as ‘push hands’. It is a relaxed sensing drill used to interpret and redirect an opponents attack in the middle-to-close ‘hand to hand’ combat and grappling range. Wu Shen Tao also expanded to include ‘push sword’ and internal sword sparring on every other Saturday. Paul Ramos is a certified Judge for several Chinese Martial Arts organizations for Neijia arts including fixed and moving step push hands competitions. Paul has been involved in coaching and had produced many National competition champions.
More info- Wu Shen Tao School
Dr. David Walls-Kaufman- Lincoln park Washington D.C.
I originally met David at the Wu Shen Tao group in late 90’s but later started joining his Saturday morning group at 8am in Lincoln Park off East Capitol Street in DC a few years ago. Having played push hands with him, I knew of his ability. David had been practicing since 1988 and is a long time student and disciple of Ben Pang Jeng Lo, Cheng Man Ching’s senior student from Taiwan. David was able to “get it”, that is…the real ability to be able to relax, sink, and push an opponent very far. David had competed and won several major push hands events. His class usually begins with a few rounds of the entire form along with standing in the Taijiquan postures for a long amount of time to make the legs strong. “I emphasize the same stress Ben Lo puts on separating the weight in each posture and the cultivation of chi,” David says. The form class ends with doing another round of the entire form after the prolonged standing, then an hour or so of push hands. David not only is a Taijiquan expert, he also is a Doctor of Chiropractic and a singer/musician in the band, “Lands of Malls”.
-more information for David and his Chiropractic clinic can be found at: www.Capitolhilltaichi.com
Julian Chu- Carderock Potomac Maryland
I also found out from some students that Julian Chu was teaching a free class where Taiji enthusiasts could get together and practice. On Sunday mornings at 8am in Carderock Park, Potomac Maryland in every summer since 1992; Julian Chu guides a large group through the Yang short form. This group really spends a lot of time on every aspect of Taijiquan. Class will start with a series of joint opening calisthenics, then do the entire form twice, and wrap up with standing meditation. Then the class will go on to perform Taiji sword, Taiji saber, and Taiji long pole, before going into Tui Shou or ‘Push hands’ practice. The free class is open to Taiji practitioners of all levels who are interested in enhancing his/her Taijiquan capability for health and self defense. Julian also offers other regular classes in Maryland (at Julius Middle School in Rockville) and Virginia (at Northern Virginia Community College’s Annandale Campus) on weekends. Besides, he has co-sponsored the quarterly Greater Washington D.C. Area Push-Hands Get-Together in Rockville Maryland with then David Chen and now Joanne Chen since 1995. Julian has taught Taijiquan for over 30 years, and is a senior student of Benjamin Lo.
Joanne Chen – Wu Wei Tai Chi – Cabin John Regional Park – Rockville, MD
David Chen enjoyed the lively Taiji practice he found in the parks of Taiwan and China and wanted to recreate that experience here. He started a free, weekly practice in Cabin John Regional Park, in Rockville, over a dozen years ago, and watched it grow in popularity. David was a tireless organizer of taiji activities and he loved to share with others. Sadly, David passed away after surgery in 2005, but, thanks to his wife Joanne and his senior students and friends, the practice is still going strong. The group meets year-round on Saturday mornings from 10am to Noon to practice the Taiji form, push hands and Taiji wooden sword. Friends are welcome and encouraged to share in the fun and learning.
This summer, a beautiful Taiji practice court is being built in the park to honor David Chen’s contribution to the community. The court will be a cultural landmark that will encourage visitors to practice Taijiquan, meditation and other health related activities.
To find out more about the Tai Chi court please visit the website at http://www.wuweitaichi.com/founder.htm
More info: www.wuweitaichi.com
Closing thoughts
Robert W. Smith is credited to leaving a legacy here in the DC metro area and America in general for people to enjoy the rich benefits of this unique martial art and preserve their health. Enjoy your Tai Chi practice, train hard, stay soft.
Matt
William CC Chen seminar notes: 5/23/2010.
May 24, 2010 on 2:33 pm | In Fighting: San Shou/Sanda/Shuai Chiao, Tai Chi Chaun/Taijiquan | No CommentsWilliam CC Chen seminar notes: 5/23/2010
Yesterday’s event was a great eye opener in several areas for myself. We first started the seminar with form instruction. Since everyone there was already familiar with the form, it was more of a discussion on details. Master Chen’s experience and learning through long period of study with Master Cheng Man Ching led him to many insights in which he discussed how his form had changed through time.
The first point of discussion we talked and experienced for ourselves was internal relaxation and sinking. He discussed the importance of really knowing this internal relaxation and use of the hands. He said that the hands had yin and yang. The yin fingers are the ring and pinky while the yang fingers are the thumb, index and middle. For instance- when you open a door your ring fingers touch the door knob, but your yang fingers do the work by twisting the knob.
When beginning the form and raising the arms, the attention moves to the yin fingers while you should experience the internal organs relaxing and naturally sinking while you bend and sink into kua. At this point the shoulders lightly float and open the same way a bird sinks its weight in legs and opens wings and pushes before flight. The body might lean a bit forward but the spine is still straight. This is done unconsciously in many sports as Master Chen demonstrated a tennis player or baseball player unconsciously sink and compress ‘chi’ before striking a ball. The yin fingers help the body to sink and relax (especially in inner thighs) in many of the transitional postures he showed as we went through the form.
Using these point of awareness we went through the form and focuses on points of transitions that use the ‘yin’ parts of palm and the sinking and relaxing feeling and understanding the yang aspects. This was combined with the second part of form discussion on using the big toe and inner thigh muscles when stepping. He discussed not turning the waist but stepping and shifting into the lead leg and allowing the fingers to lead the movement of the body. This stepping with concentration on the big toe and inner thigh created power and compression of ‘chi’ along with a burning in the legs. William Chen said that he didn’t know, but “Tony knows” ….that is- ‘Toe, knee, nose’ all move in coordination. After a studying these stepping and transitions up to the ‘wave hands like clouds’ we began the application portion of the seminar.
William CC Chen discussed his form and the additions of postures from the Yang Long form that were excluded in the more common 37 Yang Short Form. These were Needle at Sea Bottom, Fan Through back, Hit Tiger and Double punch ears. He also showed us a step back and push that Cheng Man Ching would do when he ran out of space practicing form in his living room. William CC Chen included that stepping change in his form instruction.
Here in the application portion we worked with a boxers jab, cross, hook, and upper cut. He teaches the jab by using the weight already transferred into the lead leg and a slight push upward with the lead leg thigh and big toe. The arm is relaxed and extends like handing someone a cup of tea. The yang fingers clinch on impact. He had me hit his hand in a jab and while my arm was relaxed and tensed on contact, the line of power was firm from foot through entire body out to the fist. The mental aspect of punching was based on William saying “ I kill you or I knock you out” when punching. He had us working a stepping forward foot work with this slight raising of weight with the front leg while rear leg almost comes off the ground. We worked this striking on a heavy bag with gloves using jab and straight right punches. The lead leg and big toe had a slightly more inward detail when using Tai chi for punching. He showed the same power connection with the hook punch and showed a combination upper cut-hook from the form with ‘step up to seven stars and ride tiger’; this was a rear upper cut, rear hook application in a quick 1-2 combo. There was a second interesting drill he showed with two people holding gloves up- he quickly hit both of them several times with a whipping motion same as the opening and closing of ‘playing the pipa’. Lastly he showed the yin fingers in use for sinking/ level change or ‘ducking’ to avoid a hook punch faster than mentally trying to bend knees.
Next was the push hands portion of the seminar where we concentrated on 3 main techniques. The first technique was centered around a short but power motion of the elbow slightly lifting up when a partner has his hand sticking to your wrist and arm. The second was if an opponent was using a very strong ‘taiji resistance’ to a push and you simply grab and turn the partners shoulder and waist guiding them toward you and easily tossing them. “Oops I push you” he would say when walking around and showing it to each person effortlessly. The last technique was similar to the expanded ‘embrace posture’ you often see in holding postures in zhaun zhuang and yiquan and it is simply expanding out the arms and not pushing in the sense of pushing we are all too familiar with like a horizontal push for opening a door. He had a phase for this pushing ‘you smell bad get away’ kind of push.
Lastly was the sword portion of the seminar. We went through the entire form section by section using the same stepping drill as we did in empty hand set with the stepping details with sword fingers as leader to turning body and turning over of the sword. After 4 hours of not sitting and th stepping work I really felt a lot of deep muscle work done in the legs.
About Master William CC Chen:
At age 75 he trained in Tai Chi Chuan at a young age with Master Cheng Man Ching in Taiwan China.
He competed Taiwan full contact between 1954 and 1958.
His daughter Tiffany and son Max are both US San Shou team fighters and National champions as well.
more info: Master William CC Chen
13 Energies in your Taiji Combat research
March 30, 2010 on 2:46 pm | In Tai Chi Chaun/Taijiquan | No Comments104 possible (Basic 1-2) simple combinations you can explore using the 8 energies and 5 steps:
peng+ forward step
peng+ backward step
peng+ left step
peng+ right step
peng +centered rooted
peng+ peng
Peng +Lu
Peng+ ji
peng+ An
peng+ zhai
peng+ Lieh
peng+ Zhou
peng+ Kao
Lu+ forward
Lu+ backward
Lu+ left
Lu+ right
Lu+ center
Lu+ peng
Lu+ Lu
Lu+ ji
Lu+ An
Lu+ zhai
Lu+ Lieh
Lu+ Zhou
Lu+ Kao
ji+ forward
ji+ backward
ji+ left
ji+ right
ji+ center
ji+ peng
ji+ Lu
ji+ ji
ji+ An
ji+ zhai
ji+ Lieh
ji+ Zhou
ji+ Kao
An+ forward
An+ backward
An+ left
An+ right
An+ center
An+ peng
An+ Lu
An+ ji
An+ An
An+ zhai
An+ Lieh
An+ Zhou
An+ Kao
zhai+ forward
zhai+ backward
zhai+ left
zhai+ right
zhai+ center
zhai+ peng
zhai+ Lu
zhai+ ji
zhai+ An
zhai+ zhai
zhai+ Lieh
zhai+ Zhou
zhai+ Kao
lieh+ forward
lieh+ backward
lieh+ left
lieh+ right
lieh+ center
lieh+ peng
lieh+ Lu
lieh+ ji
lieh+ An
lieh+ zhai
lieh+ Lieh
lieh+ Zhou
lieh+ Kao
zhou+ forward
zhou+ backward
zhou+ left
zhou+ right
zhou+ center
zhou+ peng
zhou+ Lu
zhou+ ji
zhou+ An
zhou+ zhai
zhou+ Lieh
zhou+ Zhou
zhou+ Kao
kao+ forward
kao+ backward
kao+ left
kao+ right
kao+ center
kao+ peng
kao+ Lu
kao+ ji
kao+ An
kao+ zhai
kao+ Lieh
kao+ Zhou
kao+ Kao
you can later explore 3,4,5 combinations using attach and defense. example peng+ an + backstep/evade + forward ji.
sample vid of solo and combination
http://www.youtube. com/watch? v=AGaIMdqb678
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