10 Essentials of Tai Chi Chuan

Physical:

Concave chest sinks, round back lifts 3

Align head with empty neck 1

Relax waist, sink kua, round crotch 2

Distinguish solid & empty stance 5

Sink shoulders, elbows, wrists, lift finger tips 4

MENTAL:

Coordinate upper & lower 3

Harmonize internal & external 5

Use mind, not force 1

Maintain continuity of movements 4

Seek tranquility in movement 2

During practice the student should give the utmost attention to the following four aspects:

the internal, the external, the above and the below.

The internal is to use mind and not strength.

The external is to make the whole body light and nimble, to link all the joints together from the feet to the legs and the a waist, and to sink the shoulders and bend the elbows.

The above is to lift the jing to the crown with unforced spirit.

The below is to sink the chi to the tan-tien.

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Last update:  May 20, 2010