TEN ESSENTIALS
To practice Yang's T'ai Chi the "Ten Essentials" are necessary to fully understand and
accomplish the essence of practice.
1. Xu ling dingjin -energy path to top
a. Spirit is raised and vitality can be lifted.
b. When practicing, do not let head roll to one side. Keep neck straight. Do not look up or down, eyes follow the natural direction of posture. Mouth is kept moist by placing tongue on upper plate.
2. Dong zhongqiu jing -tranquillity of movement
a. Let the qi sink to the navel point.
b. Breath should be smooth and easy.
c. Exhale for any pull, punch, kick - inhale for transition. block or retreats
3. Chen jiau zhui zhou - sink the shoulders, drop elbows, settle wrist, extend fingers
a. During practice avoid raising shoulders, do not extend elbows sideways, do not let them relax totally, keep hands in natural posture.
4. Han ziong ba bei - sink the chest, lift the back.
a. Extend the back and jin (chi) can move freely throughout the spine.
5. Song yao - relax the waist
a. Use the waist as an axis.
b. Feel a sense of separating energy upward and downward using the waist as a dividing point. You can send energy from waist to fingers if you use the extended spine to project the chi up.
c. When the waist moves, all organs of the body are exercised. People who are sick or weak benefit from this essential because the qi sent to internal organs (liver) helps to keep blood clean and well circulated Self-exercise improves function of organs and flushes out blood stagnation.
6. Fen xu shi - distinguish substantial and insubstantial
a. Solid and empty stances distinguish the substantiality of each stance.
b. Yin and yang weight transfers need attention throughout one's practice.
c. stability is in the soles of feet, align feet with knees, knees with hips.
7. Nei wai ziang he - combine internal and external
a. When we practice postures, intent will manifest spirit.
S. Yong yi bu yong Ii - Use the mind instead of force
a. Intent of posture will be felt by opponent before physical contact.
9. Shang xia xiang sui - integrate upper and lower body
a. Move from posture to posture with ease and steady pace.
10. Xiang liau bu duau - continuous without interruption
a. Move from posture to posture with ease and steady pace.
In training martial arts, it is said, "Follow the guidelines to attain high achievements, know what you are aiming for, be aware of requirements needed and do not be led astray."