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  • About
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Taijiquan

Tai Chi or Taijiquan


     Scientifically verified benefits:

  • lower blood pressure     •  strengthen immune system     •    better balance
  • reduces stress and tension  •  body mind harmony          •    increased awareness
  • increased circulation of blood and qi     •  increased brain size (grey matter)

Taijiquan is an excellent mind body exercise, integrating internal kung fu, meditative awareness, Taoist philosophy, and the physics of efficient movement.

                                          Taijiquan (Tai Chi Chuan) Videos
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Bruce Frantzis on How to Relax in Tai Chi:
www.youtube.com/watch?v=eFTH5F40k5M ​

Two of my teachers doing Yang Taijiquan, Dr. James Kan and Master Pin-Yin Li:
  • Dr. James Kan, Taijiquan 24 form
  •  https://www.youtube.com/watch?v=46Ydt8dqrdQ      
  • ​Mr. Pin Yin Li, demonstrates the 24 short and 85 long form
  •  https://www.youtube.com/watch?v=Q7OVuqdsbXI

Master Arthur Du, Yang 24 Taijiquan
www.youtube.com/watch?v=BsZU8r_nujE&t=8s

Yang 24 Taijiquan (rear/side view)http://www.youtube.com/watch?v=8X16NbG0pM0  
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Yang 24 Tai chi with the english name of each movement performed by a Chinese Taijiquan champion    ("the Lady in Pink"). Please be aware that her stance is too low for most people. She is young and has developed her ability from intensive training at an early age!   https://www.youtube.com/watch?v=Ua-M7js0F0g

Master Dong Huling demonstrates Yang style long form
https://www.youtube.com/watch?v=ehPZDEB4opI&t=519s

Chen Style Tai Chi Old Fist Form by Guo Shun Yu
www.youtube.com/watch?v=Q87jp_A1P44
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​                                              Gary McCabe's   Taijiquan Classes
         

Learn 24 step Yang style Taijiquan (Tai chi chuan), the same form practiced in parks throughout China. Widely known as "the Short Form", it is the most popular in the world, enjoyed by millions.
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W
hat is it?

                   
                                                                            

While witnessing the peaceful flowing movements of Yang style, it may be hard to believe that Taijiquan (Tai chi chuan) means "grand ultimate fist".  Most people practice Taiji solely for its health benefits and may have no interest in its martial dimension.      
It is difficult to know the true origins of Taijiquan. Some claim it began at Wudang mountain, others say the Shaolin temple had a form of Taiji, but most acknowledge that Chen family style is the oldest verifiable form of Taijiquan. Today, there is a place known as Chen village where family members are dedicated to the preservation and promotion of their art. Chen style is characterized by slow, even movements alternating with powerfully explosive ones. It is often done in a lower stance and is more martial looking, with explosive kicks, punches, elbow strikes and joint locking techniques evident. 
Yang Lu Chan was the first person outside the Chen family to learn their style and later created a very different version of Taijiquan. He may have had other influences besides Chen style, but some believe that he basically made the large spirals, circular movements and martial aspects less obvious and more internal. His grandson, Yang Cheng Fu, modified this form further and eliminated its most vigorous martial movements. His style is recognizable by its flowing, continuous tempo. Yang Cheng Fu traveled widely, successfuly promoting his art and soon his Yang Taijiquan Long form (85 step) and Tuishou (push hands) became famous.
Yang style also has a martial version which is less well known. Its training is far more extensive and intense than the popular style. 
In 1956 a group of Yang style Taiji Masters were commissioned by the Chinese government to create a simple, shorter form for the public. The 24 step Tai chi form was the result of their research. It has a focus on health, is easier to learn and can be done in under 7 minutes. Its combination of flowing movement, stable footing and awareness to detail make it a perfect remedy to modern stress and tension. Even watching a good Tai Chi Chuan performance is relaxing, but only actual practice will reveal its mysterious power to recharge you, boost immunity and calm your mind. Modern practitioners continue to find that Taijiquan can become a source of endless fascination and deepening well being.
                                                      
                                                                       Key Concepts

  • Allow a few moments to "let the mud" of the day settle.
  • Have a clear intention and purpose for today's practice session.
  • Relax and loosen your mind and body while maintaining resilience
  • Do each movement with relaxed focus.
  • Step with balance and control, move the legs from the kua. 
  • Align your structure properly
  • Your knees should not pass your toes on the lead leg     
  • Practice "rooting" and "lifting the top of the head" , drop your pelvis
  • Do only 70 percent of your physical capacity, don't overdo it but practice everyday.
  • Activate the "Qi" level to move slowly, Qi moves the body                 
  • Enjoy your practice!                                                                                                                                                           
  • The Qi Journal site has information on Taijiquan, TCM, Qigong and related topics.
    All about Tai chi: http://www.qigonginstitute.org/html/taichihealth.php

    Article on Tai chi and Meditation helping insomnia:
    http://www.huffingtonpost.com/dr-michael-j-breus/mindbody-therapies-to-eas_b_6115592.html

    Study shows Tai chi chuan increases brain size:
    http://www.prevention.com/health/brain-games/health-benefits-tai-chi 

    Tai chi is good for fibromyalgia too
    http://www.nytimes.com/2010/08/19/health/19taichi.html?_r=0
           
              US trail study of Tai Chi for fibromyalgia 
  •  www.bbc.com/news/health-43485851

Taijiquan practice is not easy for most people in the beginning stages. Many give up because they find the coordination of hands and feet frustrating when they don't immediately get it.
If you hang in there and are satisfied with small increments of improvement, it can become an enjoyable practice. The question is, what mindset are you bringing to practice? Many are baffled to find that the relaxation and flow Taijiquan is known for is missing at first. The reason for this is that a different part of the brain is used when learning new things for most people. Later, after a great deal of repetition, new movements can become more automatic as a different part of the brain and body/mind is engaged.  Learning the movements correctly is only the foundation. Once we have the basic framework we progressively integrate many principles and qualities. In general we first begin learning to use less muscle and tension by using whole body force through the fascia/tendon system. We then infuse this with deep mind -body relaxation (which can always go deeper). With diligent practice  we can awaken the mysterious "hands in honey" feeling in the whole body. This usually took years in traditional training but fortunately more has been revealed in the last ten years to make the process more efficient.

                                                              Book Recommendations

The Tai Chi Space by Paul Cavel 40 principles to bring your Taijiquan
​and Qigong practices to deeper levels.

​ Tai Chi in 10 Weeks-Beginner's Guide by Dr. Aihan Kuhn
Best beginner's book  for Simplified Yang Style. 
The Yang Taiji 24 Step Short Form by James Drewe
Intermediate level, very detailed book on the 24 Yang form.
Mastering Yang Style Taijiquan by Fu Zhongwen
About the Yang 85 long form.
                                                 
 (Taijiquan philosophy)- brennantranslation.wordpress.com/2012/08/27/the-taiji-manual-of-xu-yusheng/

                                                             Additional  Taiji Videos

  • ​The complete Yang Long form performed by Fu Zhongwen:  http://www.youtube.com/watch?v=OKji-gYex2Y&feature=related
  • Authentic Yang 85 Form by Fu Qing Quan:
  •  https://www.youtube.com/watch?v=7cAzhoxXdDw
  • Master Huang Xingxiang's 5 loosening exercises:  
  • www.youtube.com/watch?v=p1S78x0fOJo     
  • Yang Style Taiji Sword form 
  • www.youtube.com/watch?v=dQrJpV7IE4g        
  • Yang 24 Short form Videos (DVD)
             http://www.shouyuliang.com/dvd/simplified-taiji-for-beginners.php
     
            Yang style Martial applications- an external view (you can't easily see the internal)
            www.youtube.com/watch?v=nuvLWEsw_hw
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Yang 24 Taijiquan Sequence

    1    Commencing (Qishì)
    2    Part the Wild Horse's Mane (Yéma Fenzong)
    3    White Crane Spreads Its Wings (Báihè Lìangchì)
    4    Brush Knee and twist step (Louxi aobù)
    5    Playing the Lute (Shouhui Pípa)
    6    Repulse Monkey (Daojuan Gong)
    7    Grasp the Bird's Tail (ZuoLan Quewei)
          a)    Ward Off (Peng)
         b)    Rollback (Lu)
         c)    Press (Ji)
         d)    Push (An)
    8    Right Grasp Bird's Tail (You Lan Quewei)
    9    Single Whip (Danbian)
   10    Wave Hands Like Clouds (Yunshou)
   11    Single Whip (Danbian)
   12    High Pat on Horse (Gao Tan Ma)
   13    Right Heel Kick (You Dengjiao)
   14    Strike to Ears with Both Fists (Shuangfeng Guaner)
   15    Turn Body and Left Heel Kick (Zhuanshen Zuo Dengjiao)
   16    Left Lower Body and Stand on One Leg (Zuo Xiashi Duli)
            a)    Snake Creeps Down,
            b)    Golden Rooster Stands on One Leg
   17    Right Snake creeps down, Golden Rooster Stands on one leg
   18    Play the Shuttle (Yunu Chuansuo)
   19    Needle at Sea Bottom (Haidi Zhen)
   20    Fan Through Back (Shan Tong Bei)
   21    Turn Body, Deflect, Parry, and Punch (Zhuanshen Banlanchui)
   22    Appears Closed (Rufeng Sibi), Withdraw and Push, as if Closing a Door
   23    Cross Hands (Shizishou)
   24    Closing (Shoushi) 
 
                                                 
                                             

  
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