Taiji Quan

 

What is Taiji?

The literal translation of Taiji means ‘Supreme’, ‘ultimate’ or ‘phenomenal’. Taiji as a concept dates to antiquity, in particular to the philosophical tradition, Taoism. Broadly speaking, Taoism conceives the world as governed by two opposite forces, positive and negative. These two forces are described, both officially and in popular culture, as Ying (negative) and Yang (positive).

Taiji also employs symbols to demonstrate the philosophy. The symbol of Taiji is constructed of two equal but opposing parts of the image of a fish. One in black that symbolizes the Ying, the negative force; the other in white which symbolizes the positive force of the universe. There is a small white dot on the head of the black fish, a feature that indicates that, no matter how powerful the negative force, there always exists a spring of positive energy that can bring neutrality back to the universe. This philosophical trope can be read in reverse, too. When the two-extremes come into perfect balance all things are described as being in Perfect Harmony. This is also understood as the harmonious energy of nature.

We can draw this out from the metaphysical to give understanding in the corporeal. In the context of a human being, those two invisible forces exist within our body. We are torn, pushed and pulled, fighting our way through the darkness and into the light, or vice versa. When these competing forces are in perfect balance we are at the peak of excellent health.

 

What is Taiji Quan

The strict definition of Quan means Fist. However, in a philosophical sense this definition takes on a deeper meaning, the Dao or the Way. Commonly misunderstood as a martial-art form, the Way has an earthlier genesis. The movements of Taiji Quan are rooted in the world around us and the living breathing creatures of our world. They may be understood as imitations of crawling animals, birds, insects, sea-specimens, and many more. Overtime, these movements evolved and bled into one coherent whole and adapted accordingly.

Historically speaking, Taiji Quan is a relatively modern invention. Zhang San Feng developed Taiji in the early 17^th century. Zhang is somewhat of a shadowy figure. Like most founders of prominent philosophies, his history is shrouded in a rich mixture of myth, legend, and mystery.  We can establish he was a Taoist monk that studied at the Shaolin Temple. We can also understand his philosophy as it has had such lasting power. He believed that the practice of martial arts should not be an energy zapping exercise when performing routines and techniques. Alternatively, victory would be carried by the state of mind and relaxation. This internal peace would allow the individual to rebuff any violent attacks and defuse any impending force directed upon the person.

Taiji is an art that has been tested since time immemorial. The art exercises the body through a series of movements, these exercises have a positive effect on the energy circulating through the body, or energy flow if you will. This positivity reaches the mind instilling a profound mental freshness. The sum of this mind-body duality is a finely tuned lifestyle, longevity in life, and progress in the spiritual realm.

Indeed, the ultimate goal of Taiji is to deliver transcendence over the weak and arrive at a station of spiritual contentedness and wholesome well-being, which can be understood though grace and balance; the promotion of physical and a robust self; and the development and cultivation of a balanced energy flow. Though there are many off-shots of Taiji, each iteration has certain commonalities and fundamentals: all possess the relaxation of the mind and body as first-principals, a state that allows the body’s natural energy to flow with liberty.

The flow of energy can be captured in ‘Forms’. These are a set of sequential movements that are practiced in open space, out-doors, indoors, individually or as a collective. Given the natural roots of the philosophy, however, the movements are advised to be practiced outdoors in a natural environment surrounded by animals and trees. In doing so, one captures the energy of nature and allows it to pass through them. In certain circumstances, the movements are accompanied with weapons. These weapons act as an extension of the human form and have the affect of challenging the balance, to create a unique form of beauty, transcending the norm.

Within this process the three pillars of Taiji are made manifest: movement, deep-breathing, and meditation. The movements shifts from one side to the other side of the body, the practitioner will use their body weight to modulate the flow, shifting from your left leg to the right leg.

 

 

Taiji Quan for Health & Fitness

Health and fitness can mean many things to many people. In terms of Taiji Quan, we determine health by one’s freedom from illness, an ability to sleep peacefully, to work with gusto and energy, to have clarity of mind, yet still have the presence to remain calm. Fitness can be understood to encompass a range of metric, to have the physical capacity to do work, to possess dexterity and agility, resilience and steadiness, and an ability to concentrate at length without a break in mental fatigue.

For its followers, Taijai Quan is superior to other forms of exercise. Should you consider other forms of exercise - football, basketball, badminton - your ability to compete diminishes with time, but with Taiji Quan your skills become enhanced with the passage of time. The reason for this longevity is that Taiji Quan goes beyond being just physical, it develops some critical faculties of vitalism, inner-essence, and the mind. Prevention is also a key component Taiji is said to lower the probability of anxiety, stress, insomnia, arthritis, and mental turpitude. It can even cure knee injuries.

In particular, the meditative aspect of Taiji contributes to the serenity of mind of mind, relaxed movement and clarity of thought. This is brought through in the actions of mental state of a practitioner, they will exhibit greater clarity of thought, have greater zest, and vitality in everything that they do, other than an ordinary person, and even under the most demanding of circumstances will have the peace of mind to act with alacrity.

 

Breathing in Taiji Quan

The practice of breathing I a critical component of the Taiji process. Breathing should be coordinated and congruent with the movements. Should breathing not be aligned with the movement the actions can be described as nothing more than common dancing. Should you be new to the Taiji Quan then one should know that breathing is essential to the practice. Generally speaking, when the hand moves backwards, or inwards, you breathe in. When the hand moves forward and outward you should breathe out. When the hand or body move outward, again, we exhale. When we punch, we blow out.

Reverse abdominal breathing will have to be learned, to experience the full benefits. Reverse abdominal breathing consists of dividing your breathing into two parts, employing the naval to separate the parts out. The upper abdomen comprises of the naval up; the part below the naval, is lower abdomen or dantian. Inhaling affects the upper abdomen as air is inhaled into the lungs, simultaneously the upper abdomen, and the Qi, from the lower abdomen moves upwards to the Governing Vessel, Du Mai, from the back of our body. Put succinctly, the upper body expands while the lower abdomen contract when we inhale.

The different process occurs when we exhale. The air, obviously, leaves our lungs, and at this moment the qi travels down the Conception Vessel (Ren Mai) to the lower abdomen. Again to put it simply, out upper chest contract while out abdomen expands. Microcosmic orbit also give an explanation of this process.

 

Inhaling & Exhaling

Movement and breathing are intertwined. When inhaling, the arms are raised, and you are gathering the Chi, when exhaling and lowering, the Qi you are gaining strength in the stance, ensuring you are rooted in position. This gives you a solid foundation for the first movement. From this position of strength, you are ready to exhale and release the Qi and perform your chosen martial arts technique.

From this breathing and movement take on a greater complexity. In each specific movement it is matched by a specific breathing pattern, breathing that focuses on exhaling and inhaling.  Learned and erudite instructors often stipulate that the breathing should not distract from other core principles; in fact, obsessing over breathing can detract from the execution of movements. Of course, no two individuals are identical. Many have different breathing techniques, differing lung capacity, and different agility to execute their movements, therefore, executing the movements in sync or providing hard and fast set of movement rules is impossible. This can also have the unwanted effect of unnatural breathing techniques which could be harmful and damaging.

Here is a short guide to the principles of Taiji and its relation to internal energy. As discussed previously, Taiji acknowledges internal energy as superior. A cardinal rule is the delivering of the energy and its synthesis with the breathing and movements. Every set is coordinated and designed with a view to harnessing and releasing this internally stored energy. The canonical texts and leading thinkers always lead back to this ‘closing’ and ‘opening’ philosophy.

• Opening is inhaling. The energy is stored when you inhale
• Closing is exhaling. Withdrawing your movement release the energy.

These core principles are often applied to all Taiji movements. At their core, all movements are opening and closing movements. For example, in Chen style punch movements when you bring your arms toward your body, you breath in and store the energy, you then release your energy when you breath out and punch.

But it doesn’t stop there, then you have the vertical movements. When your hands move vertically upward you are naturally storing internal energy and you breathe in. Alternatively, when your hands/arms move vertically downward you exhale and release the energy, delivering the energy like arc of an arrow. The same is applied when you bend down and straighten up.

You can use this rubric to throughout Taiji forms. Should doubt creep in, focus on the form correctly. Remember to relax, release the tension from your hips and joints, release your breathing, and it will find its natural rhythm. Allow your body to find it’s natural breathing pattern.

 

Stress

Modern life is complex and demanding, the natural fall out of this challenging environment is stress. The promise of modern technology, intended to liberate us from mental toil, excessive labour and a panacea for the pangs of postmodernity, has proved elusive.

The problem with stress is that it is stimulates our natural instincts for flight or fight. Our body produces cortisol and tenses our muscles, affects the immune system, slows the digestive system, and may disable the critical functions of the reproductive system and lowers the libido. A state of stress also colours our view of the world. We interpret benign situations as a possible threat and constantly in a state of anxious preparedness. Our cortisol levels are high, our systems naturally systems malfunction, and the onset of stress related illnesses begins.

Here are some of the symptoms of stress:

• Increased blood pressure
• Elevated heart rate
• Shortness of breath
• Muscle tensions
• Hypervigilance
• Increased propensity for aggression
• Lowered metabolism
• Impaired immune system
• Mental fatigue

 

Reducing Stress with Taiji

We all get stressed. Mediating this stress is the key in Taiji. Professionals will attest that exercise, relaxation, and mindfulness contribute to reduced stress. In addition to these three factors, we must ensure we have a sufficient amount of sleep, ensure nutrition is correct, and have a strong social network. There exist many activities that can offer mindfulness or exercise but there are very few if any that have all three. Taiji is, unarguably, the only one.

Taiji is a combination of fast and slow movements. However, you begin the movements slowly to induce a relaxed state. This helps moderate the internal energy, sensitivity and establish internal power.

To begin with, we employ a spiral type movement that releases tension and stiffness from the body, it also improves relaxation and increases blood flow and the movement of internal energy. Movements should always aspire to relaxation. They should be comfortable and natural and connect our breathing and movements to provide a perfect body, breathing, movement balance.

Deep breathing in tandem with movements and a pacific state of mind stimulates the relaxation and response. This is associated with the exercising of parasympathetic area of the nervous system. This results in glandular secretions, reduced hypertension, lowered blood pressure, decreased heart rate and increased blood flow.

The mental rewards are equally evident. The area of the central nervous system concerned with stress – the sympathetic division - is toned down. This area is concerned with aging and mental fatigue. Many Chinese practice Taiji because they are terrified of dying younger due to stress.  The mind-body duality mediated by the nervous system, neurohormones and neurotransmitters are released automatically, reducing stress and slowing the aging process.

A positive state of mind improves our immune system, while physical and mental stress have the opposite effect, degrading our critical faculties. A strong immune system lowers ones probability of illness and this is one of the reasons it is promoted centrally by the Chinese Government. This is rooted with cost reduction in mind; the healthier the citizens, the lower the health costs.

Taiji is also promoted in the elderly as a preventative healthcare measure. The cost of falls and fractures make the elderly commercially unviable to the state. This philosophy can also be witnessed in large conglomerates. Many companies in Japan, US, and China promote Taiji to ensure a healthy work-force, keeping the company’s efficiency and productivity targets and maintaining the company remains on course for its quarterly forecasts. This supports the idea that meditation is not only a means of deep rest but is also excellent for sharpening the mind and focus during the rigorous mental activities of the everyday.

This also expresses the universal balance the Ying and Yang, the entire basis of Taiji.  Here we have Taijiquan fully expressed in the state of mind. The balance of energy in the body and the functioning of the body’s organs and systems, the tug of war between heavy and lights; soft and hard; slow and fast; extraction and releasing; gathering and releasing; centered and peripheral movements.

Echart Tolle, Taiji thought-leader and author of the Power of Now and the New Earth, described Taiji as an exercise that links one’s experience in the present moment with the body and mind. There are varying degrees of philosophical belief, religious doctrine, and atheist whom all practice together.in an harmonious setting. In that regard, Taiji is not conceptual or overly ideological. It is, in fact, a real lived experience of yourself in the present and everyone can enjoy at as one. As you breathe fresh air and stretch in the morning after rising.

 

Taiji is Movement Meditation

During the process of practicing Taiji the movements, postures, transitions and breathing take deep levels of concentration, therefore, it is extremely difficult if not impossible to think about anything else. This intense focus on the specific activity in the moment can be difficult to replicate without engaging in Taiji.

Mindfulness, peace of mind, and meditation is simply that; the distance from things that concern us habitually. This may appear self-evident because Taiji is practiced at a slow pace. But when you are truly focused on practicing Taiji your mind is fully engaged in the process and all its comprising parts the physical, spiritual and mental demands. This opens a critical question: Why is it so critical to focus or minds on something directly in front of us?

Focusing on the now creates an important sense of mental hygiene. Mental hygiene, or cleansing of the mind, if you will, allows to distance ourselves from anxiousness. The anxious mind is the busy mind, creating an elaborate maze of discombobulating thoughts that inevitable lead to distraction. When our minds are crowded with thought, issues of molecular size get blown out of proportion and take on a wild significance that has no grounding in reality or are of general significance to the big picture of things. By giving these thoughts time and consideration we heighten our stress and our natural partiality for fight or flight kicks in, and we remain in a perpetual stress cycle. To clear out the minds generally, and practice good mental hygiene, we regain perspective on our lives, determine between the white noise and meaning and begin to take back control of our minds. We build a wall of calmness whose foundations remain robust in warring faculties of the modern mind.

 

Who Can Learn?

Unlike closed off religions or modern nationalisms, everyone is free to practice Taiji. There is no exclusivity or bias. Anyone from any country, any gender, sexual orientation, or faith; Taiji is non-discriminatory.  The first pillar in Taiji is to restore one’s physical capability.  Through gentle exercises, flexibility and co-ordination tasks. Regardless of your physical condition - we all must start somewhere – all is welcome. Should you have a history of heart problems or stroke, however, consult your doctor prior to exercising.

Chen’s Style Taji Quan

The Chen style of Taiji originated in 17^th century China.  The Chen family resided in Chen Village, in the Henan province of China. They practiced their own form of martial arts that became known as the Chen Style of Taiji and is the oldest for of the five Taiji styles. The others are derived from this form of Taiji.

Chen Taiji is characterized by explosive movements, including jumps, strikes and kicks. Chen is understood through a series of movements. One key movement is Silk Reeling. This is a spiral movement moving upwards from the feet to the hands. The low power at the bottom is transferred upward to develop strength and agility.

Slow considered moves are interjected by fast powerful ones. Due to this speed variation, Chen style is known for its strong cardio workout. As such, this requires greater athleticism and hand eye co-ordination than other forms of Taiji.

The fundamental of Chen’s Style are as follows:

1. The head should remain upright (xu ling ding jin)
2. The body should be straight (Lishen zhongzhen)
3. The shoulder should be dropped and remember to sink the elbow (song jian chen zhou)
4. The chest should be curved inwards, and the waist pressed forward
5. Sink the energy to the Dantian ( xin qe xia jiang)
6. Breathing should be natural (hu xi zi ran)
7. Open the hips and bend the knees (song kuaqu xi)
8. Arch the crotch (dang jin kai yuan)
9. Clear the mind of impurities (xu she fen ming)
10. Both the upper body and lower body are in sync (shang xia xiang sui)
11. Adjust hardness and softness (gang rou xiang ji)
12. Move between fast and slow movements (kuai man xiang jian)
13. External shape is curved ( wai xing zou hu xian)
14. Your internal energy follows a spiral path (nei jin zou luo xuan)
15. The body leads the hands ( yi shen ling shou)
16. The waist is understood as an axis (Yo Yao Wei Zhou)

The movements are understood as follows;

1. Ward off – Peng
2. Roll back – Lu
3. Press – Ji
4. Push -An
5. Pull down – Tsai
6. Split – Lieh
7. Elbow -Chou
8. Shoulder – Kao
9. Advancing Steps – Jin
10. Retreat Steps – Tui
11. Step to the left – Ku
12. Step to the right – Pan
13. Stop at the centre – Ding

 

 

The Eight Basic Methods of Chen Style Quan

There are eight basic methods of the Taji Quan: ward off, roll back, press, grab, break, elbow strike, and shoulder strike.  However, few people have ever taken a systematic approach to understanding these approaches, establishing a unified theory and principle of these methods. I suggest that eight basic methods and five pillars are key elements of Taji Chaun, similar to calligraphy, for example.

Four of the eight methods – Peng, Lu, Ji, An - are direct forces The others -Cai Lieh, Zhou and Khou are indirect forces.

 

Written by Gerry Wan 2019

太极拳

 

什么是太极？

太极的字面意思是“至高无上的”、“终极的”、“非凡的”。它是源自于道教的一个古老的概念，广义上讲，道教认为世间万物是由正和负两种对立的力量组成，俗称阴（负）和阳（正）。

太极图也同样可以表达这种对立而平衡的哲理。它是由两个相等而对立的部分组成：一条象征“阴”的黑色的鱼，和一条象征“阳”的白色的鱼。黑鱼的头上有一个小白点，它表示当负（阴）的力量达到极其强大的时候，就会有少量正（阳）的力量涌现出来，使宇宙万物互相制衡。反之亦然。当两种极端的力量达到完美的平衡状态时，万物和谐。这就是自然界的和谐能量。

对于人类来讲，这两股无形的正负力量在我们体内无时无刻都在不停的此消彼长，当它们达到完美平衡的时候，就意味着我们的身体到达了健康标准的顶峰。

 

什么是太极拳

严格意义来讲，拳指的是拳头。更深层的意思是指练习太极的方式或道路。太极拳不是格斗术，它的形成来自于我们生活的地球和所有地球上的有呼吸的生命。太极拳的动作都是源自于对爬行动物、鸟类、昆虫、海洋生物等的模仿，再经过长时间的发展和演变，最终根据需要进行选择和采纳。

在漫漫的历史长河中，太极拳是一个相对现代的发明。它是由十三世纪的道士张三丰发明的，像大多数杰出的哲学奠基人一样，围绕他的生平，有各种各样的神秘的神话传说。事实证明，他的太极理论是经得起时间的考验的。他认为武术练习时不需要消耗体力，相反，它认为身心的放松会使修炼者化解外界向身体发起的任何形式的攻击。

太极拳是一种经得起时间考验的拳术。它通过适度的身体锻炼及身心的能量流动，使锻炼者可以强身健体、延年益寿、身心健康、以及达到心智的成熟。这也是修炼太极拳的目的。

练习太极拳的最终目的是通过全身心的放松来克服生理和心理的弱点以达到健康的自我，使体内的能量可以自由的流动。尽管太极拳分了很多不同的流派， 但是他们都有基本的共性和原理：都以身心的放松为练习的首要原则以保证体内能量的自由流动。

能量的流动需要通过不同的“招式”来表现。这些连续的动作可以在任何开放的空间，室内、集体的或单独的练习。依据太极的基本哲学观点，最好是在户外，绿树环绕，动物和谐的自然环境下练习，汲取天地万物之精华。有些太极拳是要使用兵器练习的，目的是为了更好的平衡及创造一些包含美妙动作的招式。

总而言之，练习太极是由动作，深呼吸和冥想三部分组成的。练习者通过不同的动作完成身体重心的转换以达到能量在身体里的自由流动。

 

太极拳在健康和健身方面的意义

健康和健身对很多人来讲有很多不同的含义。但对于太极拳的修炼者来说，真正意义的健康不但是没有疾病，而且要有高质量的睡眠、高效率的工作、清晰的思路及冷静的头脑。在健身方面，我们不但需要充沛的体力完成繁重的劳动，还需要快速的反应能力，忍奈艰苦工作环境及保持长时间的充沛精力的能力。

太极拳在提高健康和健身方面优于其他的运动方式。比如足球、篮球、羽毛球等运动，随着年纪的增长，人们的锻炼能力会逐年降低。而打太极拳则正好相反，练习的技能会不断的增强。练习太极拳之所以能长寿，是因为太极拳不仅是一种锻炼身体的运动，它还激发了内在的生命能量，身体本身的能力，以及坚强的意志。练习太极拳还可以预防和缓解焦虑、压力、失眠、关节炎以及精神不振。通过正确的练习，还可以预防或缓解膝关节损伤。

太极拳里的冥想练习有助于达到心灵的放松和思路的清晰。与普通人相比，太极拳练习者在工作和业余生活中会表现出更大的热忱、专注力和活力，并且在需要的时候，可以保持冷静的头脑和清晰的思维。

 

太极拳的呼吸法

呼吸是太极拳练习的重要组成部分，它应该与动作保持协调一致。如果动作与呼吸不协调，那就只是像在跳舞一样。如何掌握正确的呼吸是太极拳初学者必不可少的练习。在练习时保持自然呼吸，当手和身体向后或向内移动时吸气，当手和身体向前或向外移动时呼气，当捶打或试图发力的动作时吐气。

太极拳练习者需要通过反向腹式呼吸来到达最佳的修炼效果。这种呼吸方法需要我们把腹部分成两部分，用肚脐作为分界线。肚脐以上的腹部叫上腹部，肚脐以下叫下腹部（也叫丹田）。当我们吸气时，空气进入肺和上腹部，同时下腹部的气会从后背流动到督脉。因此，在吸气时，我们的胸腔和上腹部会膨胀，而下腹部会收缩。呼气时，空气从肺部排出，同时胸腔中的气会沿着任脉流到下腹部，我们的胸腔和上腹部收缩，而下腹部会膨胀。在内窥镜轨道的原理解释中也有涉及到这个理论。

 

吸气和呼气

运动和呼吸要配合起来进行练习。当吸气时举起手臂、收集气，当呼气及降低重心时放低手臂、把气下沉到站立姿势的最末端，这样就有了一个稳固的基础开始太极拳的第一个动作。再通过呼气发出接下来的招式动作。

配合着呼吸的招式练习是一个复杂的运动。每一个特定的动作都有与之相匹配的呼吸模式。有经验的教练会指导练习者在不分散对其它基本原则要求的注意力的基础上进行呼吸的练习。太专注于呼吸的练习会降低招式动作的表现力。世界上没有完全相同的两个人，每个人都有不同的呼吸习惯和肺活量以及不同的执行力，因此要完全硬性的规定让所有人同步的完成动作是不切实际的。并且这也有可能导致强迫性呼吸，造成对身体的伤害。

这是一份关于太极基本原理及讲述能量流动的指南。像之前我们提到的那样，太极强调的是对身体内部能量的认识。所有练习的关键是通过呼吸和运动来达到对身体内部能量的传递和转换。每一套太极拳都是以储存、利用及释放能量的交替动作组成的。主流的描述叫“开”和“合”。开是吸气，当开始伸展动作时，储存能量。合是呼气，当结束动作时，把能量传递出去。几乎所有的太极动作都可以做这种呼吸的练习。本质上他们都是交替的开合动作。比如在陈氏太极拳的练习中，当你将手臂靠近身体的同时吸气并储存能量，反之则呼气并释放能量。当你在双手抬高或站立时，吸气的同时储存能量，放下双手或弯腰下蹲时，呼气及传送能量到指定的目标。

在太极拳练习中始终贯彻这个呼吸法则。当有疑问的时候，把注意力集中在招式的正确练习上。放松自己，放松关节，放松呼吸，这样你就会发现你的正确的呼吸方式。不要过量的或屏住呼吸，只需要让你的身体自然的呼吸。

 

什么是压力

当今社会人们的生活是复杂多变的，在这种极富挑战性的环境中每个人都会产生压力感。即便我们有了各种现代化的高科技，也难以将人类从精神和肉体上的压力中解救出来。

问题是当我们感到压力时，我们的身体会将身体内部的资源输送到肌肉中去决定或者抵抗或者逃避。但是这样做的危害是我们需要休息或修复的器官资源供给不足。如果我们长期的处在这种供给不足的情况下，会造成肌肉紧张，皮质醇水平升高，影响免疫系统、消化系统的功能，并造成生殖系统关键功能的丧失，降低性欲。压力还会影响我们对世界的看法，总是被负面情绪包围而一直处于焦虑的紧张状态中，从而影响了皮质醇水平的进一步升高，引起体内各种系统失灵，随时引发与压力有关的各种相关疾病。

以下是当我们承受压力时身体会产生的症状：

血压高，心动过速、气短、肌肉紧张和疼痛、神经过度紧张、攻击性增强、新陈代谢减低、免疫系统受损、精神疲劳。

 

太极拳如何减压

舒缓压力是练习太极拳的主要好处之一。事实证明缓解压力的方法有多种，包括身体锻炼，身心的放松，正念减压法，也就是我们通常所说的冥想。另外，我们还需要保证充足的睡眠，适当的营养以及完善的社会保障体系等。而练习太极拳是唯一的可以让身体锻炼，放松和冥想三者同时得到锻炼的运动。

太极拳是由快动作和慢动作组合而成。对于初学者来说要尽量保持缓慢的练习，这样更有助于练习者放松，提高敏感度及训练和增强身体内部的力量。

我们首先要运用放松的卷曲螺旋式的动作来释放张力和刚度并且提高身体的松弛度及加强血液和能量在体内的流动。练习时我们将呼吸和冥想联系到每一个动作中，所有的动作都保持一种放松自然舒服的状态。

配合了深呼吸的动作及一个冷静精力集中的头脑有助于身体进一步的放松，这会提升神经系统的副交感神经的张力，进而表现为腺体增加分泌、降低血压、控制心率、增强血液的流动。

事实证明，练习太极拳对控制精神系统的疾病有很好的疗效。在中国，压力是导致成年人早死的主要原因之一。通过练习太极拳来舒缓控制中枢神经系统的副交感神经的压力，使其自动的分泌激素和介质来降低压力及延缓衰老。 

积极正面的心态会增强我们免疫系统的抵抗力，而身心的压力则会产生相反的效果。强健的免疫系统会极大的减少生病的几率，这也是为什么中国政府一直在努力推广全民太极拳运动的原因之一。这样可以从根本上降低医疗费用的支出，公民越健康，医疗成本越低。

通过练习太极拳可以预防及改善身体的平衡力，减低发生老年人因跌倒而导致骨折所带来的社会负担。中国，日本和美国的很多大型企业都在鼓励员工们练习太极拳，以确保他们有能力保持健康的体魄和更高的效率去完成既定的目标。事实证明，关于太极拳的冥想，不仅仅只是普遍意义上的一种优秀的深度休息的方法，还是一种有效的提高注意力和应对每天的工作压力的训练方式。

太极理论的基础就是达到阴阳的平衡。太极拳就是通过体内各个器官和系统功能的能量平衡，在轻和重、软和硬、慢和快、伸和缩、收和放、集中和分散的动作之间自由的转换以到达身体和心灵的平衡。

《现代的力量与新地球》一书的作者托尓在书中讲到太极拳是让练习者直接在当下体验身体、能量和心灵的变化的练习。事实上，我们在课堂上可以发现拥有不同科学观、不同信仰及无神论者都在一起练习太极拳。因为太极拳不是一个概念，它是一种真实的自我体验。每个练习者都可以像清晨起床后伸个懒腰享受新鲜空气一样的享受它。

 

太极动禅

我们需要运用所有的注意力去配合练习太极拳时的动作、起承转合、姿势和呼吸，就没有时间去思考其它的事情。除了像练习太极拳这么引人入胜的活动以外，很多人很难做到对一种运动做到全身心的投入。

在练习太极拳时，正念或冥想是很容易办到的事情。当练习者把全部注意力都集中在速度缓慢的练习上时，所有的精力、脑力和精神就会高度集中。为什么把注意力都集中在做好眼前的事情是如此的重要？

专注于当下的事情或冥想是使我们保持心理健康的方法，避免产生焦虑感。而焦虑产生的心理压力会分散我们的注意力，过多的把注意力放在一些细枝末节、无关紧要的想法和担忧上，使自身心理出现不停的挣扎等负面情绪，担心所有的这些事情该如何解决还是干脆逃避等等问题，从而给心理造成极大的压力。如果通过正念和冥想来定期的清理和梳理我们的思想，使我们用正确的心态对待生活，并且从思想上认识和区分杂念，我们就可以在任何困难的环境下都保持冷静，避免产生不必要的压力。

 

哪些人群适合练习太极拳

不像保守的宗教或现代的民族主义，每个人都可以练习太极拳，没有排他性，也没有偏见，无论你来自哪个国家，什么性别、性取向或信仰，都可以练习太极拳。练习太极拳的首要目的是通过适量的灵活性和协调性的练习来恢复身体的基本健康。不管身体状况如何，都是可以练习的。如果你有任何心血管疾病或中风的病史，请在练习之前向您的医生咨询。

 

陈氏太极拳

在大约公元十七世纪，在中国河南陈家沟陈氏家族成员开始练习一种独特的武术招式，后来逐渐演变成为了陈氏太极拳。陈氏太极拳是五大太极拳流派中最老的一派，其它的门派都是由陈氏太极拳里衍变出来的。

陈氏太极拳是一种包括跳跃、踢腿和击打等有着强烈爆发力的拳法。陈氏太极拳的基础是缠丝劲，它是一种由脚到手的螺旋式的劲力方法。重心低的充满力量的站立姿势可以增强力量和灵敏度。招式中缓慢、优美的与快速、力量的动作交替进行。陈氏太极拳是一种很好的有氧运动，但相比其它太极拳有更高的对运动能力和手眼协调性的要求。

练习陈氏太极拳的基本原则概括如下：

1. 虚灵顶颈
2. 立身中正
3. 松肩沉肘
4. 含胸塌腰
5. 心气下降
6. 呼吸自然
7. 松胯屈膝
8. 裆劲开圆
9. 虚实分明
10. 上下相随
11. 刚柔相济
12. 快慢相间
13. 外形走弧线
14. 内劲走螺旋
15. 以身领手
16. 以腰为轴

 

陈氏太极十三式口诀：稝、捋、挤、按、采、挒、肘、靠、进、退、顾、盼、定。

 

练习陈氏太极拳的八个基本动作

太极拳的八个基本动作是：稝、捋、挤、按、采、挒、肘、靠。虽然只有极少数人系统的讲述这些太极拳的理论原理和五大支柱，但是这就相当于练习书法的基本笔画，我认为是必不可少的根基和基础。其中的稝、捋、挤、按是自身发力，采、挒、肘、靠是间接发力。

 

Written by Gerry Wan 2019

太极拳起源于河南省温县陈家沟

在世界范围内得到了广泛传播，共享太极，共享健康已成为全人类的共识，由陈家沟陈氏第九世陈王廷创依据 易经 ，径络学说，导引養生等理论，釆武朮各家之长，以太极爲名创编了太极拳。太极拳具有修身養性，強健身体，防身自卫等功能。

历史渊源

 太极拳屬武朮一大拳系，太极拳这个名称是因为拳法変幻无穷，遂用中国古代的'阴阳'和太极这一哲学理论來解释拳理而被命名的。

太极一詞源出周易系辞，'易有太极'是一生两仪。太是大的意思，极就是开始或顶点的意思。旡极而太极 ，並非说太极从旡极产生，而是太极本旡之意，意即太极是产生万物的本源，含有至高，至极，绝对，唯一之意，太极拳取的也是这个意思。太极图是我国古人的一种最原始的世界观，拳朮和太极的结合，逐步形成了太极拳朮。

理論特點

太極拳是一種拳術運動，符合拳理，具有技擊性，這裏的拳理是指太極拳動作，本身符合攻防規律，具有攻防含義能夠產生一定的攻防實效，這既是太極拳動作與體操、舞蹈，導引等其他運動的基本區別也是本質區別之一。

太極拳受傳統哲學滲透影響。具有哲學性，充滿辯證思想，從哲學角度來看, 太極拳被譽為哲学。這不僅由於太極拳的稱謂，帶有濃厚的哲學意味，也不僅由於太極拳動作要領，蘊含着深刻的哲學意味，而且由於傳統哲學思想。對太極拳的全面滲透，形成了獨特的運動思想，特別的技術。要求突出的價值功能。

醫理特點

太極拳吸收了傳統醫學的經絡，命穴、血氣、導引、藏象等理論，符合醫理，具有健身性。

判斷太極拳的基本標準

從技術角度上來看，起碼要具備三個基本特徵：

首先，是特殊的技擊性。太極拳不是操，不是舞，所以雖然不主張，舞卻能武，是文拳，而且這種武又不同于一些硬打硬進的武事，非常重視以柔克剛，講求黏貼，連随，捨己從人。這是一種極高層次的技擊。其次，得出的哲理性，從太極拳的產生到具體動作都有深刻的哲理，這種哲理性已上升到理性指導層次，用回到具體動作形態，如陰陽變化哲理，具體維系中的虛實、開合、動靜等等。心知有人能懂得陰陽便能分出虛實就是太極拳，所以每種都要在此理論指導下的運動和其他運動相比, 在理論層次和全面性上都顯得突出。

第三個特徵就是明顯的哲理。在健身方面太極拳的一系列技術要求。理根于傳統醫學。又符合現代科學，顯示了明顯的健身性，正如拳論所稱的＂若問用意終何時在。延年益壽不老丹＂，現代大量的科學實驗正說明這點。

總之，具有特殊的技擊性，突出的哲理性、明顯的健身性，同時又符合太極拳系列技術要求，才算是太極拳. 故此不同的練習目的，可以有所側重，但是作為完整的太極拳技術要求，最佳的練習效果應該是三性有機的統一。

技術特點

太極拳技術是指充分合理，有效地完成太極拳動作的方法，這裏合理是指合哲、拳、醫等傳統原理以及生理，心理，生物力學等現代科學：有效和最大限度地發揮人體身心潛能，以最少的付出獲得最大的健身，技擊效果。根據太極拳運動狀態和動作組成要素, 分為相對靜止的靜態（陰性）身體技術與動態（陽性）的運動技術.

共同特點

從太極拳的技術本質來看。太極拳是與技擊動作為主題，其核心是勁，由此產生了觸控技術要求，具有記憶健身等多種功能的一種拳術，從運動表現來看一種比較柔和，緩慢，重意，練內的技術，是吸收各家拳法，結合古代導引吐納之術，運用經絡和陰陽學而形成的一種拳術。

原則特點

雖然是太極拳在動作力度，速度、結構、動作數量等上有所區別。但是作為太極拳也有共性的東西。共同轉换的運動原則：1、勁力核心原則：經歷是指太極拳中所有的一種綜合素質。它是以各關節骨縫鬆開，韌帶肌腱伸長，肌肉適度用力為基礎，通過大腦意識支配而產生的一種力量素質。這種經歷極其靈活多變，在力度、力向、力點、力速方面能因敵而變。2、對拉互爭原則：縱觀太極拳的各項身形技術要求，可以發現其實是對身體各個部位的上下、前後、左右的對向用力，使肢體放長身體支撐八面，產生出太極拳的勁，傳統太極拳稱其為全新彈性的掤勁，從而達到技擊健身等目的，這是因為：肌肉具有伸展性彈性和粘滯性。3、一動原則：太極拳論講＂動旡有不動＂太極拳將天地比作一個大宇宙，因為太极肢體不可不動，這種動是在意識調控下的周身協調運動。包括內臟、體表，四肢百骸，所以太極拳運動要求在動作過程中，一動俱動，全新從思想到肢體，以致各個部位，盡可能都參與運動，而且是高度協調精細的運動。絕非局部動，或分開旡序動，這點應在練習中，不斷體悟，一動俱動原則的掌握，重在找到人体運動的中心環節，並與他領導創新各個關節運動做到一動俱動。4 、節節貫穿原則：這主要講動力的傳遞過程，權論講，勁起于腳根、主于腰間，形于手指，發於脊背，＂其根在腳，發于腿，主宰于腰，形于手指：由腳而腿而腰，總須完整一氣等等，只是要求全身節節鬆開．一鬆到底，節節貫串的樞杻，相當於中轉站，也是人體的最大關節所在部位，符合運動生物力學的大關節帶動小關節原理，所以太極拳亦突出动的主宰作用，強調源動意要，一動百動的技術要求。5丶相随商洽原則：相随，指的是太極拳中的一致性，如提膝挑掌，提膝與挑掌相係相吸，上下相随，相合，一方面指外表的關節位置上的對應，如手與腳合，肘與膝合，肩與胯合，意想，如手到、腳到、身到、勁到，產生合力。6、陰陽相制原則：這是一個總則，太极離不開陰陽，拳中表現為上下、裹外、大小、虛實、開合、剛柔、快慢等等的運動，有人稱太極，是由人體內在物質所產生的辯證運動：太极與拳，即內外與外形的辯證地統一結合。所以說太極拳是一個身體的辯證運動，一方面要陰陽分開，一方面又陰局部中有陽。陽中又有陰，卻又分不開，最終又是一個相濟，漸變、換化、互補的關係。

陳氏太极拳的有以下八大特點：

1、特點一：意氣運動_主要是將內在的意識貫注于外部動作之中，並促使在動作中表現出注意力的轉一，建强和活潑無滯。

2、特點二：彈性運動＿練太極拳身肢必須放長，以加強全身的彈性，有了彈性，才可進而產生掤勁。身軀及上部的放長，必須是虛領頂勁，氣沉丹田和含胸塌腰，手足的放長，必須是以手領勁，墜肘沉肩，轉踝右膝開胯和圓松腰。

3、特點三：螺旋運動＿主要是增強運輸和起伏動盪性，必須結合順逆螺旋運動的旋腕轉膀，旋踝轉膝和旋腰轉脊，以做到螺旋連貫如一, 太极勁發運動作中，成為做好意氣運動的勁力核心。

4、特點四：虛實運動_調整虛實。使人產生圓活如珠之感覺，不會調整虛實，就不能達到內劲的中正無偏，而失去支撐八面的根本。

5、特點五：節節貫串運動_主要是要求練習者在練拳或推手中，使全新主要關節在做到節節分家的基礎上, 意識其貫串起來。使內勁一一依次通過，到達所需要的方向目標。

6、特點六：一氣呵成運動_主要是要求練習者在練拳或推手搏擊中。使內徑在關節貫串運動中連綿不斷。需要一氣呵成以達到周身一家的要求。

7、特點七：剛柔雙濟運動_主要是要求練習者化去年原有僵硬勁，以達到全身放長，剛到極點而成柔。在達到放鬆的目的，柔到極點而成剛，以達到剛落點的發放。

8、特點八：快慢相間運動_主要是要求練習者重初學到學有所成，任何時候不可發生勁力，動作之錯亂，慢為快用，從而達到在推手技擊中作到，動急則急應、動緩則緩隨。

Taijiquan History and Theory

Historical background

Taijiquan originated in Chenjiagou, Wen County, Henan Province, China. It has been widely disseminated around the world. Sharing Taijiquan and sharing health has become the consensus of all mankind. Chen Wangting, the ninth Chen family of Chenjiagou, adopted various martial arts that follow the theory expounded in the ‘Book of Changes’ (an ancient Chinese text written over 3000 years ago), the theory of Qi meridians (based on the ancient Chinese medical theory that besides blood and nerves circulation, there is another network in the human body that circulates Qi along these meridians), and guided health preservation. He created Taijiquan using the name of Taiji (the supreme ultimate). Tajiquan has the functions of self-cultivation, strengthening the body and self-defence.

Today, Taijiquan belongs to a large family of martial arts. The name Taijiquan was named because of the endless changes in boxing methods, so it used the ancient Chinese philosophy of "Yin Yang" and Taiji to explain boxing principles.

The word Taiji comes from the Book of Changes, Tai means big, and Ji means the beginning or apex. Taiji, according to the book, is the origin of all things, and contains the meaning of supremacy, extremity, absoluteness, and uniqueness. Taijiquan also takes this meaning. The Taiji diagram (a graphical presentation of the meaning of Taiji) is one of the most ancient world-views of the universe. The adoption of principles of Taiji gradually formed Taijiquan.

Theoretical features

Taijiquan is a kind of boxing exercise, which conforms to the principles of boxing and has combat characteristics. The principles of Taijiquan here refer to the movements of Taijiquan, which itself conforms to the law of offence and defence. This basic difference to other sports such as gymnastics, dancing is also its essential difference.

Taiji is permeated by traditional philosophy. It is full of dialectical thoughts. From a philosophical point of view, Taiji can be called a philosophy. This is not only because the name Taiji has a strong philosophical meaning, it is also because of the profound philosophical meaning contained in the essentials of Taijiquan movements influenced by traditional Chinese philosophical thinking behind. As a result, this comprehensive permeation of philosophy in Taiji has given it a unique movement idea and special technique and important values.

Medical characteristics

Taijiquan has absorbed the theories of Chinese traditional medicine such as meridians, life points, Qi, Daoyin (道引 is a series of cognitive body and mind unity exercises practised as a form of meditation, mindfulness and body movements to cultivate tranquillity, refine Qi), and Zangxiang (藏象 is the hidden inner properties of the human internal organs and their external manifestations). These are all in line with medical and fitness principles. 

Basic criteria for judging Taijiquan

From a technical point of view, it must possess at least three basic characteristics:

First of all, it is a special kind of martial arts. Taijiquan is neither an exercise nor a dance.  Although it is not advocated, dancing can actually be used for martial arts. This is a very high level of martial arts that do not use brutal force but a soft approach in which one’s movement follows that of the opponent that overcomes the direct force. Secondly,  all the specific movements of Taijiquan follow certain philosophical principles such as the Yin and Yang changes described in Chinese philosophy, e.g. unsubstantial vs substantial, opening and closing in movements, motion and stillness, etc. Someone who can understand Yin and Yang will realise the theoretical basis of Taijiquan that is so different compared with other exercises or martial arts. The third characteristic is its effect on fitness for the practitioner. The series of technical requirements in Taijiquan are rooted in traditional Chinese medical theory. It is also in line with modern science.  A large number of modern scientific experiments have illustrated this point that Taijiquan does benefit people’s health and improve their fitness level.

In short, Taijiquan must have the elements of being philosophical, applicable in combat as a martial art and be able to raise the fitness level of the practitioner. A good Taijiquan requires organic unity of these three elements.

Characteristics of Taijiquan’s techniques

Taijiquan technique refers to the method of completing Taijiquan movements in a fully reasonable and effective manner. Reasonable here refers to traditional principles such as philosophy, boxing, and medicine, as well as modern sciences such as physiology, psychology, and biomechanics: to effectively and maximise the physical and mental potential of the human body, to obtain the greatest fitness and martial arts effect with the least effort. According to the movement state and movement components of Taijiquan, it can be divided into relatively static (negative) body techniques and dynamic (positive) movement techniques.

Similarities with other martial arts

From the technical essence of Taijiquan, it is a kind of boxing with touch control as its core to achieve strength. It has also the benefit of improving memory capacity and body fitness.  After absorbing various boxing methods together with the ancient guiding and breathing techniques, and using meridians and yin and yang principles,

it shows itself as a relatively soft, slow, mindful and internally focused system of movements. 

Characteristics of its principles

Although there are differences in Taijiquan in terms of movement strength, speed, structure, and number of movements. But all styles of Taijiquan also have something in common, such as the principle of coordinated changes of focus of the body movements: 1. Core principle of strength: Experience (system memory) is a comprehensive quality in Taijiquan in which strength comes from the loosening of the joints, the elongation of the ligaments and tendons, and the moderate exertion of the muscles, and is controlled by the brain consciousness. This kind of experience (system memory) is extremely flexible and changeable, and can change according to the enemy in terms of strength, force direction, force point, and force speed. 2. The principle of the contradiction between stretching and asserting (one’s muscle in order to gain strength): When one looks at technical requirements on the various body form of Taijiquan, it can be found that each part of the body, up and down, front and back, and left and right, are utilised to achieve maximum strength. In this way, the limbs are extended in such a way that the body can support all sides, resulting in a strength particular to Taijiquan, that, traditionally, is called Pingjin (掤勁) which is a variable strength that is elastic and changeable. From the martial arts point of view, this is important because muscles have stretchability, elasticity and viscosity. Naturally with these movements, it can raise the level of fitness to practitioners. 3. The principle of one movement: Taijiquan talks about "moving and not moving".  Limbs of a Taijiquan practitioner cannot remain stationary but have to be moving. Like bodies in the universe, their movements, Including internal organs, body surface, and all limbs are coordinated under the control of consciousness. So Taijiquan requires that each movement is in tune with all other movements during the process, from the mind to the body, and, indeed, every part. It is a highly coordinated and fine movement process. It is definitely not just a local movement, or a separate and sequential movement. This point should be constantly realised in practice. To master the principle of one movement, the key point is to find the central link among all these human body movements, and to use it to lead all movements and hence achieving the so-called one movement principle. 4. The principle of linking all parts: This mainly talks about the transmission process of power through various parts in a body. According to the theory of power, energy starts from the heels of the feet, dominated at the waist, takes shape from the fingers, with power originating from the back. This process must be done in one continuous way without stopping. This requires the whole body to be loose. Once all parts are loosened, each acts like a transfer station, transmitting power from one part to the others and it is also one of the important joints of the human body, and, in line with the principle of large joints driving small joints in sports biomechanics, so Taijiquan also highlights the dominant role of the source of movement with emphasis on the technical requirements of a hundred movements. 5. Consistency in boxing, such as lifting the knees and the palms is very important. The lifting of the knees and the lifting of the palms connect and attract each other, follow each other up and down, and coincide with each other. Physically, it also refers to the correspondence in the joint positions of hands and feet, elbows, knees, shoulders and hips. Internally, I.e. inside one’s mind, the hands, feet, body are all moving in harmony and thus creating a combining force together to maximise strength. 6. The principle of Yin and Yang: This is an overriding principle. Taijiquan cannot be separated from Yin and Yang. The principle is expressed in all the movements, such as magnitude (big and small movements), inside and outside, opening and closing, firmness and softness, quickness and slowness, etc. are called Taijiquan. It is a dialectical exercise of the body. On the one hand, Yin and Yang must be separated, and on the other hand, there is Yang in the part of Yin and vice versa. They cannot be separated. In the end, it is a relationship of mutual support, gradual changes, transformation, and complementarity.

Chen Style Taijiquan has the following eight characteristics:

1. Feature 1: Consciousness on body movements - mainly focusing the inner consciousness onto the outer actions, and increases the attention in the actions, so as to build strength and fluidity of movements without hesitation.
2. Feature 2: Flexibility in movements - when practising Taijiquan, the body and limbs must be stretched to enhance the flexibility of the whole body. Strength will only come from the flexibility of the body. To achieve this, one must keep calm and master the breath towards the Dantian while keeping the upper body upright to assist the flow of Qi. To stretch the arms and feet, the guidance of the Qi must start from the fingertips while lowering one's elbow and shoulder, the ankle must be turned and hips opened while relaxing the waist.
3. Feature 3: Spiral movement - This movement is mainly to enhance the transfer of strengths even under a variation of conditions. It must be combined with The forward and reverse spiral movements of the wrist, shoulder, ankle rotation, knees and waist must be coordinated to achieve consistency and harmony. It is the most important element in exercising strength in Taijiquan.
4. Feature 4: Deficiency and excess in force in the movements -  adjusting the change of strength via the deficient and excessive force is expressed in such a way that It makes observers feel that the movements are smooth and lively as in pearls. If they cannot adjust the deficiency and excess in force, they cannot achieve the centrality of the inner strength, and lose the foundation to support the external forces in all fronts.
5. Feature 5: Linking movement - Taijiquan mainly requires practitioners to realise the linking of all joints while practising boxing or push hands (parrying). Let the inner strength pass through each joint or connection one by one to reach the desired goal.
6. Feature 6: Exercise in unison - This mainly requires practitioners, when boxing or pushing hands that the movements of the joints and body have to be in unison. It needs to be done in one go to meet the requirements of the whole system.
7. Feature 7: Firmness and softness in mutual reinforcement - It mainly requires the practitioners to change the existing stiffness in order to be able to stretch the whole body to become soft. When a body reaches the extreme, softness will actually become firmness and vice versa.
8. Feature 8: Alternate fast and slow movements - mainly requires practitioners to learn right from the beginning the rhythm of movements and avoid disorder. After mastering the movement speed control, one can respond to the opponent’s speed of movements during push hand exercises.