The Three Key Factors in T’ai-chi
There are three important factors for success in T’ai-chi:
- Correct Teaching (Right Method): This is the most crucial. Even natural talent and hard work cannot compensate for poor instruction. With proper guidance, perseverance will lead to success, even if natural ability is lacking.
- Perseverance: Consistent, dedicated practice is essential. As Confucius said, some people learn easily, some learn for personal gain, and some through hard effort. Regardless of the path, achievement is possible for all.
- Natural Talent: While helpful, natural talent alone is not enough. It must be combined with proper teaching and perseverance.
A passage from Confucius summarizes this well:
“Some are born with knowledge, some derive it from study, and some acquire it only after a painful realization of their ignorance. But the knowledge being possessed, it comes to the same thing. Some study with a natural ease, some from a desire for advantages, and some by strenuous effort. But the achievement being made, it comes to the same thing.”
The Principle of Yin and Yang in Tai Chi
At the heart of T’ai-chi is the dynamic balance of yin and yang-the two complementary forces that shape all aspects of the universe. Yin represents qualities such as softness, stillness, and yielding, while yang embodies firmness, activity, and assertion. Tai Chi movements are designed to harmonize these forces within your body and mind.
- Each posture contains elements of both yin and yang: as one part of the body yields or relaxes (yin), another part extends or exerts (yang).
- The transitions between postures flow smoothly, reflecting the continuous interplay of yin and yang-softness giving way to strength, and movement returning to stillness.
- This harmony is not only physical but also mental: a calm, receptive mind (yin) works together with focused intention (yang) to create balanced, effective movement.
By practicing Tai Chi, you cultivate the ability to recognize and balance these forces within yourself, leading to greater health, resilience, and inner peace.
The 37-Posture Form
Traditional T’ai-chi consists of 128 postures, many of which are repeated. Completing a full round at the recommended speed takes over fifteen minutes. To make practice more accessible, Cheng Man-ch’ing reduced the number of postures to thirty-seven by removing most repetitions. Despite this reduction, the essential elements and sequence of the longer form are preserved. The 37-posture form takes about three to five minutes per round, depending on your speed.
Practicing one round in the morning before breakfast and one before bed, for a total of about ten minutes per day, can greatly improve your health. It is important to practice consistently-missing a round is discouraged, even if it means missing a meal or being late to bed. Perseverance is key!
If you have natural talent, your progress may be faster, but anyone can develop skill and knowledge through determined effort. As Confucius said in the Doctrine of the Mean:
“He will not interrupt his labor. If another succeeds by one effort, he will use a hundred; if another succeeds by ten efforts, he will use a thousand. If a man proceeds in this way, though dull, he will surely become intelligent; though weak, he will surely become strong.”
So, do not be discouraged by a lack of natural aptitude-hard work will bring results.
Principles of Movement
- Relaxation and Focus: All movements should be performed with a relaxed body and a calm, concentrated mind.
- Walking: Move like a cat-lightly and firmly. When stepping backward, touch the toe down first; when stepping forward, let the heel touch first, then gradually place the rest of the foot.
- Integrated Movement: Move your hands and head as part of your whole body, not independently.
- Circular Motion: Most movements are circular, which helps conserve energy, reduce tension, and enhance relaxation.
- Consistent Body Level: From Posture 3 onward (except for Postures 24 and 33), keep your body at a consistent level, avoiding unnecessary rising, squatting, or bending at the waist.
The Importance of Slowness
- Perform all movements at a slow, steady pace. Do not speed up or slow down individual postures.
- Slowness allows for clarity of movement and a calm mind. It also helps you better visualize an opponent and understand the role of each part of your body in the exercise.
“Swimming in Air”
- To help beginners understand the feeling of moving through air, imagine it as being similar to moving through water. Pretending to “swim” in the air helps your movements naturally conform to T’ai-chi principles.
- With practice, you will begin to “feel” the air’s resistance, making your body feel lighter and more flexible.
- This sensation comes from grounding your feet and moving your body with the feeling of “dry swimming.” Moving slowly against imagined resistance will ultimately allow you to respond quickly in real-life situations.
Linkage of Movements
- Even though the movements are slow, do not pause between postures. Let the movements flow smoothly and continuously from start to finish.
- If you interrupt the flow, your energy (ch’i) is blocked, and it may take several postures to regain the proper rhythm.
- Think of the movement as “pulling silk from a cocoon”-it must be slow, gentle, and steady. Any pause can break the flow, just as a pause in pulling silk will break the strand.
Tranquility of Mind
- Calm your mind by focusing on the postures and blocking out extraneous thoughts. At first, this may be difficult, but with disciplined practice, it becomes easier.
- As you move through the postures, immerse your mind fully in the exercise, so that your thoughts and movements become one.
Breathing
- Coordinate your breathing with your movements: inhale through your nose as you extend your arms outward or upward, and exhale through your nose as you contract your arms or bring them downward.
- When beginning, focus first on learning the postures. Proper breathing will become natural over time as you integrate it into your practice.
Conclusion
You are now ready to begin learning the physical exercises of T’ai-chi, known as the Solo Exercise. As you practice, strive to build good habits based on the principles outlined above. By integrating the harmony of yin and yang into your movements and mind, you will cultivate balance, health, and inner peace through Tai Chi.
