T'ai Chi Ch'uan

Training Tips

Breathing

The preponderance of information seems to indicate that beginners

should breath normally while doing the form. The complexity and details

involved in learning the forms requires enough attention without adding

breathing patterns or methods. Later when the form has been learned and

other details perfected (posture, relaxing...) then breathing techniques

should be added.

A few beginners tips.

Never hold your breath

Breath in and out through your nose

Keep your mouth relaxed

Keep the tip of the tongue against the roof of your mouth,

just behind the teeth

Postures

Stances

Beginners tips:

The knee should never extend past the toes

Move/rotate the foot to avoid twisting the knee

Sink into the stance to a level you can maintain throughout the form

Keep the head at the same level. Avoid up and down motions of the body

while moving between stances/postures.

Keep the legs relaxed

Touch the heel to the floor before the toe

Make sure the stance is open enough to be stable

Standing or Zhan Zhuang

Many masters have stated that standing is the "secret" to advancing your T'ai Chi Ch'uan.

Traditional training involved learning each posture separately and holding it for periods

of time before advancing to the next. After all postures were learned and perfected, they

were combined in the form.

There are a variety of postures used. In fact, any posture from the form can be used for

standing and has different benefits for each posture. These standing positions are used

for a variety of reasons. To reduce stress, to benefit health, as well as for rooting,

strengthening the chi and developing body sensitivity.

Basic posture. It is with the feet parallel about shoulder width apart. Head is up

with a line between the top of the head (Bai hui), perineum (hui yin), and bubbling well

points (yung ch'uan). The back is straight, hips tucked under so the tan t'ien is in line

with the ming men. Hold your arms in a gentle circle as if embracing a tree or pillar at

shoulder level or a higher. Eyes are usually closed and focus the attention to the tan

t'ien and sink your energy down into the floor. Stay relaxed, especially the shoulders.

We do this posture for approximately five minutes, in preparation for training, at the

beginning of class.

Don't hold the posture initially for long periods of time. Build up slowly to longer

periods of standing. Perhaps do several postures, holding each for about 5 minutes and

work towards longer periods of time as your body acclimates. Most people, standing

still for only one minute will begin to experience difficulty, such as physical discomfort,

mental doubts and shortness of breathe. When confronted with these situations, a

practitioner should begin to develop different forms of concentration to reduce the pain

and focus the mind. One common method of focusing and eliminating difficulties is to

imagine standing in a quiet, relaxed place.