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Contents
ntroduction
ART ONE - Learning The Form
Getting Started
The Early Moves
Introducing Narrow Stances Finding the Diagonal
Stepping Back and Stepping Sideways
Downwards and Upwards
Rotating and Turning
The Closing Sequence
ART TWO - Taking it Further Tai Chi and Health
0. Partner Work
1. The Eternal Cycle
2. Appendix
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Introduction
Tai chi is fast becoming one of the most popular forms of
fitness training in the world today - but it is not just about
fitness. Tai chi is also a special way of looking at life - a
path of inspiration and a guide towards relaxation and
health. Daily practice will not only increase your sense of
well-being and help you to deal with the stresses of modern
living, but will also release enormous amounts of creativity
and help you to stay bright, optimistic and alert from youth
right through to old age. This may sound miraculous, but it
is true! This is the reason why tai chi has stood the test of
time, and why today - in homes and gardens, parks and
recreations centres all over the world - people from all
walks of life, all ages and all levels of fitness continue to
practise its slow graceful movements with as much
enthusiasm and fondness as they have throughout so much
of recorded history.
What is Tai Chi?
Although it might appear to be tailor-made for dealing with
the modern world and its relentless pressures, tai chi has in
fact been around for a considerable length of time. With its
origins rooted in ancient China, this integrated exercise
system for body, mind and spirit is thought to date back as
far as 3000 BC.
The literal translation of 'tai' is 'big' or 'great', while 'chi' istranslated as 'ultimate energy'. Tai chi, therefore, is all
about generating and feeling energy through movement, the
ultimate energy that powers the universe - everything from
the greatest star right down to the smallest of microscopic
creatures.
This book shows you how to discover and experience this
kind of energy for yourself. It provides practical step-by-
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step instruction on how to learn a gentle yet powerful
dance-like sequence called a 'form', which, if practised
daily, wrill help you to maintain health and well-being, to
stay relaxed and even to ward off some of the ravages of
time. There is no expensive equipment to buy, no special
clothing required. You already have everything you need -
the natural chi of the body, available to you at all times; itis just a question of learning how to use it. Become part of
it and you will be linking into an amazing source of energy
and liberation. In fact, just by opening this book you have
taken the first step on a unique journey of self-discovery
that could last for the rest of your life.
But isn't Tai Chi a Martial Art?
Yes, it is! And a very effective one, too. The martial arts
flourished in China during the Middle Ages, when people
blended the familiar techniques of punching, kicking and
striking with the long and venerable tradition of therapeutic
exercise that had developed over the centuries. To this, the
medical knowledge of the energy structure of the human
body was then added, and the result was the birth of whatbecame known as 'tai chi ch'uan'; many of tai chi's greatest
living exponents are, in fact, martial artists of a very high
calibre indeed.
However, in recent times there has been a huge resurgence
of interest in the original principles of energy flow which
underlie tai chi, and this has led many people, drawn by tai
chi's inherent grace and beauty, to explore once again its
healing and inspirational qualities. It is this very factor thatis the motivation behind this book.
The Short Yang Form
This book deals in depth with one of the most popular and
easy-to-learn styles of tai chi - the short yang form, named
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after its founder Yang Lu Chuan. This is a simplified
version of one of the more traditional forms that developed
in China during the eighteenth and nineteenth centuries.
The short form was in fact created in the earlier half of the
twentieth century by Master Cheng Man-ch'ing (1900-
1975) - a truly remarkable man who was not only a superb
exponent of tai chi, but also a professor of literature, anexpert in the use of Chinese herbs, a poet, a calligrapher
and a painter. His condensed version of the yang style of tai
chi, developed to suit his own busy schedule, has been his
greatest gift to the world.
Many of the movements, based on the observation of
animals, are of considerable antiquity, however: for
example, Crane Spreads its Wings. There are cave
paintings depicting similar exercises dating from 200 EC,while the legendary Yellow Emperor of China is said to
have practised exercises for health based on the movements
of animals as far back as 2700 He. Some of the movements
have less elaborate, 'handed-down' names that are more self-
explanatory in nature, having been attributed to the
movements over the centuries through their use between
teacher and pupil: for example, Turn and Cross Hands, or
Ward Off Left.
The Fresh Approach
Whether you learn tai chi in a class situation from a
teacher, or whether you choose to learn the basics from a
book first and then perhaps take it further with some
personal tuition at a later date, the method of learning isusually the same, and has not altered much throughout the
ages. The student begins by assimilating each of the basic
individual movements, one at a time, and then, once he or
she is familiar with them, puts them all together to create
the beautiful flowing sequence that most of us recognize as
typical of tai chi. This book continues in that tradition - but
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it also contains some exciting new departures.
In the past, one of the difficulties a beginner would
typically encounter when looking at photographs of the
form was that they would all tend to present a bewildering
similarity after only just a few moments of study. Here, the
sequence itself is divided into eight clearly defined lessons,
whereas traditionally it is taught only in two parts. Thisresults in a clear, step-by-step approach, with easy 'bite-
sized' chunks of the form which can be absorbed before
going on to the next stage. Each lesson focuses on different
aspects of movement, beginning with balance and
mastering basic stances, through to moving backwards and
sideways, twisting and turning, and finally integrating all
the skills you have learnt to achieve a combination of
agility, strength and grace.Also, the sequence is demonstrated by two experienced
students of tai chi - one male and one female - and this
helps to differentiate between the sections, so aiding the
learning process.
Each stance is illustrated by a large-scale photograph, and
there are also small-scale photographs showing the front
view of a position where helpful. In addition, detailed foot
diagrams indicate the required position, orientation andweight distribution for each stance, along with close-up
illustrations showing the position of the hands as seen from
your- the student's - point of view. All this ensures that the
movements are easy to follow, and creates a highly user-
friendly book containing everything you need to get started
on your tai chi journey
How Long Does it Take to Learn?
Nature does not reveal her secrets lightly; tai chi, being
rooted so deeply in the natural world, requires a reasonable
commitment of time and energy. You will need to practise
a little every day to achieve results. The material presented
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in this book, however, is particularly well-suited to the
modern lifestyle, the whole sequence itself taking only
about eight minutes to perform, which, together with a brief
warm-up session, will normally bring your commitment to
around just ten minutes daily. This ten minutes will never
be wasted. It will repay you over and over again in terms of
health and well-being.Although you will start to feel the benefits of practising tai
chi fairly early on, most people who study the short yang
form need between six months to a year to learn it all the
way through. Give yourself time to assimilate the
movements properly; remember that with each lesson you
will be developing your skills and encountering new types
of movement, and you will find it easier if you are
completely comfortable with the movements in one sectionbefore you go on to the next.
However, the learning process does not stop once you have
leamt the form. This is the beauty and the fascination of tai
chi. There is no limit to how far it can take you, so that as
each hill is climbed, another even more interesting one
comes into view. That's tai chi. Now give it a try!
Contents Top of Page Chapter 1
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Contents Top of Page Chapter 2
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Contents Top of Page Chapter 3
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Contents Top of Page Chapter 4
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Contents Top of Page Chapter 5
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Contents Top of Page Chapter 6
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Contents Top of Page Chapter 7
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Contents Top of Page Chapter 9
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Contents Top of Page Chapter 10
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Contents Top of Page Chapter 1