THE TEN ESSENTIAL PRINCIPLES OF TAI CHI CHUAN

Dictated by Yang Chengfu

Written by Chen Weiming

     The Essential Principles of Tai Chi Chuan will be divided into 3 main topics:  

– Correcting the Body Structure

– Coordinating Movements

– Harmonizing the Mind

CORRECTING THE BODY STRUCTURE

 1. The Energy at the Crown of the Head Must Be Light and Sensitive (Keep the Head Upright) 

"Energy at the crown of the head" means keeping the head and the nape of the neck naturally upright with the neck relaxed (as if suspended from above), without using muscular force, which would stiffen the neck and disturb the circulation of blood and breath (chi). Your eyes should look forward. In this way, the spiritual energy (shen) can reach the highest point (baihui).

Let your spirit be spontaneous and agile so that the vital force can be set in motion.

2. Relax the Waist

The waist governs the entire body. When we relax the waist, the feet have the strength to form a solid base (rooting) and the pelvis settles.              

The transitions from "full" to "empty" are performed through rotational movements of the waist. That is why it is said: "The command lies in the waist." A lack of strength originates from the waist and the legs.

3. Slightly Sink the Chest and Round the Back

Keep the chest slightly drawn inward so that the breath (chi) descends and concentrates in the Lower Dantian (lower abdomen). Avoid protruding the chest, as compressing the breath at this level will make the upper body heavy, the lower body light, and the feet will tend to float. Drawing the chest inward naturally leads to a rounding of the back, which allows force to be emitted from the spinal axis. A great force can arise from the spine only when the vital energy (chi) is maintained in the lower abdomen. Sinking the chest and rounding the back is similar to when a cat prepares to pounce on its prey.

 4. Sink the Shoulders and Drop the Elbows

Sinking the shoulders means relaxing and letting them drop. If the shoulders are raised, the chi will rise with them, and the whole body will lack strength. Letting the elbows drop along the body means lowering them. If they are raised, the shoulders cannot relax, which hinders the ability to move the body smoothly.

COORDINATING MOVEMENTS

 5. Distinguish Between "Full" and "Empty"

 In the art of Tai Chi Chuan, it is essential to distinguish between "full" and "empty." If we shift the body's weight to the right leg, then the right leg will be planted solidly on the ground; it is said that the right leg is "full," and the left leg is "empty." When the weight is on the left leg, the left leg is solidly planted on the ground, and the right leg is "empty." Rotational movements are performed with lightness, agility, and minimal effort if one knows how to distinguish between "full" and "empty"; otherwise, movements become heavy and clumsy, the body lacks stability, and the footing is unsteady.

 6. Connect Upper and Lower (Synchronize the Upper and Lower Body)

 Connecting upper and lower parts means conforming to the following principle stated in the Treatise on Tai Chi Chuan:"The force is rooted in the feet, developed in the legs, directed by the waist, and manifested in the fingers. From the feet to the legs to the waist, perfect unity is required." Every hand movement is accompanied by a movement of the waist; when the feet move, the spiritual energy of the eyes (the gaze) moves simultaneously and follows them; in this case, it can be said that the upper and lower parts are connected. But if a single part of the body does not move with the rest, there is disorder and dislocation.

7. Link Movements Without Interruption

The force of those who practice external systems is the rigid energy of the "post-heaven." Therefore, we see it start and end, continue and stop. The initial force is exhausted before a new one emerges. At this level, one is easily defeated by others. Since in Tai Chi Chuan we use the mind and not force, everything is linked without interruption from beginning to end; when one revolution ends, another begins, the circular movement unfolds infinitely. As the original Treatise says: "Long-range boxing is like the waves of a long river or the sea, moving continuously and endlessly." Also: "Make the energy move like reeling silk from a cocoon." All this expresses the idea that everything is united by a single breath (Chi).

HARMONIZING THE MIND

 8. Use Intention (The Mind) Instead of Muscular Force

 It is quite common to hear this comment among people who practice Tai Chi Chuan: "It's a matter of using the mind entirely, not force." In Tai Chi Chuan practice, the whole body is relaxed, and there is no idea of brute force or stiffness in the veins or joints behind the body's movements. People may ask: How is it possible to increase power and endurance without exerting force? According to Traditional Chinese Medicine, the human body has a system of channels, the meridians, which connect the organs with different parts of the body, making the human body an integrated whole. If a meridian is not blocked, vital energy will circulate throughout the body. But if the meridian is congested with brute force, vital energy will not be able to circulate, and consequently, the body will not move easily or smoothly.

One must use the mind instead of brute force, for in this way, the vital energy will follow the mind (intention, consciousness) and circulate throughout the body. Through persistent practice, we can cultivate and develop genuine internal force. This is what Tai Chi Chuan experts call: "Soft in appearance, but powerful in essence." A Tai Chi Chuan master has arms as strong as steel bars wrapped in cotton, with immense hidden power.

Boxers of the "external schools" (a branch of wushu emphasizing attack, as opposed to the "internal schools" emphasizing defense) seem powerful when exerting force, but when they finish exerting it, the power is gone. In this way, it is merely a superficial force.

9. Unite the Interior and the Exterior

The work of Tai Chi Chuan is a work of spiritual energy. Therefore, it is said: "Spiritual energy is the master, the body is its servant." If the vital force can be set in motion, the movements are spontaneous, light, and agile.     

The linking of movements follows the principles (of alternation) of "full" and "empty," opening and closing. When we speak of opening, it is not only an opening of the feet and hands but also an opening of thought and spirit. Likewise, closing is not only a closing of the feet and hands but also of thought and spirit. If the interior and exterior are united in a single breath, everything is perfect.

 10. Seek Calm Within Movement.

Practitioners of external systems believe that skill lies in jumping, striking, throwing, and exerting force. They exhaust their Chi and are always left drained after practice. Tai Chi Chuan uses stillness to direct movement. Even when we are in motion, we remain tranquil. Therefore, when practicing the postures, the slower the movement, the better the results. When moving more slowly, the breath becomes deeper and longer, and the Chi can sink into the Dantian. This produces a soothing effect on the body and mind. Learners of Tai Chi Chuan will achieve a better understanding of all this through careful study and persistent practice.