Tai  Chi  Chuan

Correct postures is very important for Tai Chi practice.  There are five basic requirements for the head and ten for the body to keep a correct posture.

The five basic requirements for the head are:
 [ suspending the head by an imaginary string from above,
 [ relaxing the neck, but keeping it erect,
 [ drawing in the chin slightly,
 [ closing the mouth and clenching the teeth slightly with the tongue touching the front palate like pronouncing 'luh',
 [ looking forward, but hiding one's spirit behind the eyes.
 
The ten basic requirements for body postures are:
 [ releasing the tension in the chest,
 [ lifting the back,
 [ relaxing the shoulders,
 [ dropping the elbows,
 [ opening the arm pits,
 [ not protruding the stomach,
 [ centering the tail bone as if it were hanging,
 [ keeping a rounded space between the legs,
 [ bending the knees to protect the crotch,
 [ sinking the chi into dantian.
 
In addition to the above requirements, five imaginary correlations are also very important to keep a correct posture.  With these five imaginary correlations, the movements of different parts of the body will be more coordinated, like a well-organized machine.  The five imaginary correlations are:
 [ the tip of the nose corresponds to the navel,
 [ the tail bone corresponds to the heels,
 [ the middle fingers correspond to each other,
 [ the knees correspond to the big toes of the feet,
 [ elbows correspond to the knees.
 
The mind should always concentrate on the movements you are performing.  The breathing should be in rhythmic harmony with the body movements.  The body movements should be slow, soft, and graceful.  They should be slow but not interrupted, soft but not slack, graceful but not weak.  A very slow and circular movement is especially important for beginners, but the slow speed should only to the extent that you can breathe naturally and coordinately.  Only with this kind of slow movement can you concentrate on the details.  A smooth and constant pace will help you get the real feeling of Tai Chi.
 
Not only are the movements in a circular pattern, the gestures are also circular in form.  In other words, there are no convex or concave movements.  The spine, the arms, the fingers, and the legs are all like bows.  Be alert, but with no unnecessary tension.  That is where the momentum comes from.
 
All of the above requirements can be summarized as 'like a full ball'.  Try to get this feeling while you practice.
 
 

The Forms 

 
 
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Disclaimer: Consult with your doctor before learning the exercises introduced here.
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