Therefore the wise ruler empties heads and fills bellies. Picture the body with Fire in the head and heart and rain in the abdomen. Move the fire from the heart to the kidneys. Move the water from the kidneys to the head and heart. In I Ching hexagrams, transform the body so that you go from yang over yin to yin over yang. This is the Wu Ji state.

Tai Chi Chuan is movement to return the body to the Wu Ji state.

For westerners, think of Wu Ji as the sentence before 'In the beginning' out of Genesis. Yan's symbol explicitly includes Wu Chi. This is an older, alternative symbol to the traditional Tai Chi Tu.

Normal person is Yang over Yin. Tai Chi person is Yin over Yang. Empty heads and fill bellies. Practice returning to the Wu Ji state in every posture in every form. The biggest problem is to learn how to walk. To step, sink on the weighted foot until the empty foot raises of it's own accord. After that, there's still a lot to practice in stepping and shifting the weight. Remember that Tai Chi Chuan is movement to return the body to the Wu Ji state.

Meditate on the Wu Ji state so you know what your limits are and you know who you are. Meditate in stance, sitting in a chair or sleeping. Sleeping position is Golden Rooster Standing Up, just laying on your side. You can tell if you are relaxed if the lower body is heavy and the upper body is light. Sink the chi. You can tell by feeling. Don't imagine it, feel it, your lower body should feel hot and heavy. Sweat without breathing hard. When you relax the pelvic region expands, the femur rotates internally and the greater trochanter rotates outward. Again, don't let the knees roll in. Keep knee aligned with foot.

Origins of Tai Chi Chuan

Taoist Tradition

Sect of the Hidden Immortals

Traces lineage to Lao Tzu (4th Century B.C)

Chang San Feng c. 1127-1279

Establishes Laws of Tai Chi

Shaolin Buddhist Tradition

Da Mo (Bodhidharma)

Yeh Chin-Chuan Nei Chia Chuan (inner family boxing)

Wang Tsung Tai Chi Pa Fa (8 ways of tai chi) c. 1600 108 posture Tai Chi Chuan

Chen Family Style c.1700

Chen Wang Ting

Chen Ping-Wang

Chen You-Ben

Chen Chang-Xing

Chen Keng-Yun - Chen Style "Lao Jia" (Old Frame )

Chen Yan-Xi

Chen Fa-Ke c.1887-1957

Chen Zhaoxu

Chen Xiaowang c.1946

Chen Ho-Chai

Yang Lu-Chan c.1799-1872 - Yang Style "Da Jia" (Big Frame)

Yang Pan-Hou c.1837-1892 Kuang Ping 64 postures

Quan-You

Wu Jian Quan - Wu Style Manchu Wu Style Zhong Jia" (Medium Frame)

Ling Shan

Wong Jao Yu

Kuo Lien-Ying

Kwok Wo-Ngai

Ta Jia Lee

Yang Chien-Hou c.1839-1917 Beijing Yang Style (108 postures)

Yang Cheng-Fu c.1883-1935

Chen Man Ching

Yang Zhenduo c.1926-

Wu Yu-Xing

Chen Qing-Ping

Wu Yu-Xing

Li Yi-She

Hao Wei-Zhen

Sun Lu-Tang - Sun Style "Huobu Jia" (Lively Pace Frame)

Hao Yue-Ru - Wu Style "Xiao Jia" (Small Frame)

Chang San Feng originates Tai Chi after dreaming of a fight between a snake and a magpie. The magpie attacked by flying down to strike, the snake evaded by keeping his head up and still and moving the body out of the way. Somehow, his teachings end up in the Chen family.

Chen Chang Hsing publishes a treatise called the Tai Chi Boxing Chronicles which detail the conditions for achieving peng ching. Of particular note is chapter 2.

Wang Hsu also publishes a boxing manuscript. In it is a chapter that is identical to Chen's chapter 2.

Huang Pia publishes a text called "The 4 Principles" which also describes peng ching.

In every situation, the main point is that the back is straight and the head is as if balanced on a pin. Wu stylists are mistaken in believing that the body must be angled forward. Wu Yu Xing the originator of this method was sick and arthritic when he taught his form, he couldn't complete 4 moves without rest, and his students mistakenly copied his posture.

Keep your head up! There are 3 "bows" in the body, the upper, the lower and the middle. If the upper and lower are mastered, the middle takes care of itself.

Tai Chi Geneology - Yang Kwang Ping Style

Chen Chang Shen

Yang Lu Chan

Yang Pan Ho

Wang Jau Yo

Kwo Lien Ying

Kwok Wo Ngai

Ta Jia Li

Peter Kwok's name in Cantonese and Mandarin

Cantonese - Kwok Wo Ngai

Mandarin - Kwok Wo Yee

The Phoenix-Dragon Kung Fu Academy is descended from the Peter Kwok Kung Fu Academy.

The Chinese name of Phoenix Dragon Kung Fu Academy is Fung Loon Kung Fu Kwoon

Relationships between students

Relationship of yourself to other students is determined by the date on the contract. Must bow with foot extended to senior students or instructors.

Sifu – Master Teacher (Male)

Simo – Master Teacher (Female) or Sifu’s wife

Sihing – Older brother

Sije – Older sister

Sidi – Younger Brother

Simui –Younger Sister

In class, you can call Sifu anything. When referring to him in conversations with others, call him Sifu.

When a master nears the end of his career, he selects a student to carry on the school. After this, the door is closed to other students. This last student is called the 'Closed Door' student. In conversation, this person has no other name, since 'Closed Door student of Master X' is a sufficient identifier.

Progression in Tai Chi

Top heavy

Not Connected

Not Smooth

Round

Progress in form, stable in any posture, able to walk through partner.

Kwan Dao training to learn to spiral with heavy object. The weapon is massive, has such momentum, you can't force it, you have to follow it. It’s a great Chinese pun, because, for once in your life, you are literally following the Dao.

Progression in levels of TeachingTeaching level

Form,

Technique,

Principles,

Philosophy

Teachers like Sifu, who know only form and technique will not help you to progress in Tai Chi. Good way to make money though.

Progression through the Tai Chi system

Short Form

Long Form

Broadsword Form

Broadsword Combat Form

Double Edge Sword Form

Combat Form

Push Hands

Da Liu

Spear Form

Free Flow

Free Fight

Beijing Style Long Form of Yang family.

Need to go through several cycles before you completely understand Tai Chi.

Progression through the academy

Tai Chi

Shaolin

Hsing Yi

Pa Kua

Uniforms

Uniforms include T shirt, Jacket, Pants, Sash. Wear black socks with uniform when you come to class. Do not wash the sash. Do not wear the uniform outside the academy.

Tie sashes on the left side. If knot is in the center of the abdomen, it is considered a challenge since only masters are allowed to wear it in this manner. The sash has a use in meditation.

Meditation aspects of Tai Chi

There are four elements basic to the study of Tai Chi:

Postures

Breathing

Application

Names

Meditation is linear thought combined with rythmic breathing.

Tai Chi is moving meditation because it combines the flowing postures of the form with the linear thought of the martial application accompanied by rythmic breathing.

Linear Thought corresponds to the fighting application of the posture.

Movement consists of postures and transitions.

Breathing is done diaphramatically in coordination with the postures and applications. Take an in-breath when receiving energy, an out-breath when expressing energy. Breathe like the sine wave, long, slow, and deep. Don't let the breath get out of control.

Tai Chi applications produce linear thought, a rythmic breathing pattern accompanies each posture and transition. Combined, they achieve a moving meditation. Sifu is adamant that we know and visualize the application while performing the forms.

Basic Training

Tai Chi Checklist

1. Crown Chakra as if suspended from a string

2. Eyes gaze outward

3. Ears listen inward

4. Tongue to the roof of the mouth (to facilitate Hsiao Chou Tien)

5. Head as if balanced on a pin

6. Neck and back straight

7. Sink the chest, raise the back

8. Diaphramattic breathing

9. Drop the pelvis

Sifu met Al's friend Louie and they got into a discussion about quality. Louie's teacher never corrects the students on the details and Al has shown Louie a number of corrections that have been verified by Louie's teacher.

Sifu couldn't give him any concrete answer as to how to make the corrections on his own. Today he has the answer though. The Tai Chi checklist applies to every posture in the form. If you can run through the checklist constantly, the form will self correct. We then practiced the short form and used this technique to get the postures right. Right posture enforced correct timing and concentration on the checklist slowed down the form to the proper speed. Work on it!

How to implement the checklist.

Nature moves in spirals. Tai Chi follows the Tao and moves in spirals. Spiral back to Wu Ji.

If you're racing Carl Lewis and you ask you coach why you can't beat him, if he says 'You're too slow' that's not going to help. You may never beat Carl Lewis, but you can improve with specific techniques. How many times did I hear 'Drop your shoulder's and relax'? You're too slow, that’s Sifu’s analysis. To drop your shoulders and relax is very complicated. But here's how to do it. Raise Du 20 Bai Hui and Rn 1 Hui Yin and let everything else drop. 'Your Tai Chi is too tense', so drop GB 21 Jian Jing (Shoulder Well) , extend it towards LI 11Qu Chi (Bend Pool). Relax LU 1 Zhong Fu by bringing both lung points towards each other. This opens the thorax at the top both at the level of the first rib and in the relation of the scapula to the clavicle. Relax LV 14 Qi Men, again by moving the points towards each other. Relax GB 25 Jing Men by moving the points towards each other. Relax ST 30 Qi Chong, by dropping in the inguinal crease. Feel the GB 30 Huan Tiao relax and rotate outward as the relaxation causes internal rotation of the femur. Keep the front of the knees aligned to face forward, don't allow them to rotate inward. Keep Bl 39 Wei Yang aligned with K1 Yong Quan (Bubbling Well) on the bottom of the foot. Once you see this, you can immediately see what is wrong with slow movement being called Tai Chi. There's still the heaviness in the chest. Remember to breathe.

Do not visualize this. This is an actual function of relaxation and must be experienced. Don't force it. Always go top down. Do Bai Hui and Hui Yin first. When practicing stance work, you should feel the burn go over the knee and down the shin then up the back of the calf. In Chinese medicine, health is gauged by the state of the shin and calf.

Forget about C7 on the spine. Yan's method doesn't emphasize this. Better to raise Bai Hui and Hui Yin and drop everything else. Forget Sink the Chest, Raise the Back. Just go top down and hit the points, relaxing as described. Remember that what that phrase really refers to is opening the chest cavity. It is a command but not a method. You're too slow as opposed to explode out of the block, lengthen your stride, lean at the tape. Forget about visualizing technique, this is too limiting. There are more applications than you can ever think of.

Point	Pin Yin	English	Location	Feeling
Du 20 (Governing)	Bai Hui	Hundred Convergences	Crown	Raise
Rn 1 (Conception)	Hui Yin	Meeting of Yin	Perineum	Raise
GB 21 (Gall Bladder)	Jian Jing	Shoulder Well	Shoulder	Lengthen
LI 11 (Large Intestine)	Qu Chi	Bend Pool	Elbow	Drop
Lu 1 (Lung)	Zhong Fu	Central Treasury	Upper Chest	Move toward pair
Lv 14 (Liver)	Qi Men	Cycle Gate	Rib Cage	Move toward pair
GB 25 (Gall Bladder)	Jing Men	Capital Gate	Lower torso	Move toward pair
St 30 (Stomach)	Qi Chong	Qi Surging	Inguinal crease	Sink
GB 30 (Gall Bladder)	Huan Tiao	Ring of Jumping	Greater Trochanter	Rotate outward
Bl 39 (Bladder)	Wei Yang	Bend Yang	Behind Knee	Aligned forward
K1 (Kidney	Yong Quan	Bubbling Well	Bottom of foot	Evenly weighted

Fa Jing is rapid relaxation.

Tai Chi Hand Positions

Fist Curl fingers into palm. Thumbs cover the second digit of the index and middle finger of each hand. Thumbs pull hard enough to tighten the skin over the knuckles. The fist has 5 surfaces:

Palm Fingers are straight without tension. The thumb is pulled back behind the line of the knuckle of the hand.

Hook The first digit of all the fingers touch the first digit of the thumb.

Fist Terminology

Face - Knuckles

Heart - Where curled fingers meet palm

Eye - Circle formed by fingers on thumb side

Heel - Bottom of the fist

Back - Back

13 Tai Chi Postures

Advance

Withdraw

Look Left

Gaze Right

Central Equilibrium

These are known as the 5 steps, corresponding to the 5 Elements

Block

Pull

Press

Push

Elbow Strike

Shoulder Strike

Snap or Split

Pull Down

These are know as the 8 gates, corresponding to the 8 gua

The 9 alleys

Alleys classify an incoming blow.

1 - Downward on the diagonal from the left shoulder to the right hip.

2 - Upward on the diagonal from the right hip to the left shoulder.

3 - Downward on the diagonal from the right shoulder to the left hip.

4 - Upward on the diagonal from the left hip to the right shoulder.

5 - Horizontally from the left midsection to the right midsection.

6 - Horizontally from the right midsection to the left midsection.

7 - Vertically from above

8 - Vertically from below

Any attack will come in along one of these alleys.

Sifu says to use the alley numbers to describe what is to be performed in a demonstration of an application.

Lines

Center Line: Line bisecting body through the center of the stance.

Heel Line: Line connecting the heels in any stance.

Form Line: The line along which the form is being performed.

13 Warm Up Exercises

Class time is for teaching and learning. Warm up and practice outside of class.

1. Rotate Shoulders

Use waist rotation to propel the arms.

2. Swing arms like a puppet

Palm strikes the neck at the Pillars of Heaven. This awakens mental powers. Back of hand slaps kidneys. This awakens the adrenal gland to release energy.

Swing the arms like a puppet and Rotate Shoulders train upper body strength and flexibility

3. Rotate hips w/ feet together

This exercise loosens the lower back.

4. Rotate hips w/ feet apart

This exercise loosens the pelvic joint where the hip joins the pelvis.

5. Rotate knees 49 times

Always counted with a perfect square, this exercise stimulates the chi pump behind the knees. Rotate in a clockwise direction.

6. Hamstring stretch

Lift the chin and visualise the head touching the floor while biting the toes. This prevents bending from the small of the back and encourages rotating the hip joint to get the hamstring stretch. This is a passive stretch.

Rotate Knees counterclockwise.

Perform hamstring stretch while grasping the calves. This is an active stretch.

7. Heel stretching kick

This is an active stretch performed by turning the toes of the standing foot out 45 degrees and kicking the other foot up as high as possible. This is not a fighting kick.

8. Tai Chi stretch

Take the chin to the toes to stretch the calf muscle.

9. Rooster stance toe kick

This is a martial kick. The low sweep blocks an incoming kick and then the ki