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What You Need to Know to Learn and Practice Tai Chi
Copyright © 2012 Bruce Frantzis All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical photocopying, recording or otherwise without the prior permission of the publisher. Published by Energy Arts, Inc., P.O. Box 99, Fairfax, CA 94978-0099 The following trademarks are used under license by Energy Arts, Inc., from Bruce Frantzis: Frantzis Energy Arts® system, Mastery Without Mystery®, Longevity Breathing® program, Opening the Energy Gates of Your Body™ Qigong, Marriage of Heaven and Earth™ Qigong, Bend the Bow™ Spinal Qigong, Spiraling Energy Body™ Qigong, Gods Playing in the Clouds™ Qigong, Living Taoism™ Collection, Chi Rev Workout,™ HeartChi,™ Bagua Mastery Program,™ Hsing-i Mastery Program™ and Tai Chi Mastery Program.™ Editors: Sito Negron and Richard Taubinger Assistant Editors: Mountain Livingston and Kaualani Pereira Interior and Cover Design: Richard Taubinger Photo and Illustration Editors: Mountain Livingston and Kaualani Pereira PLEASE NOTE: The practice of Taoist energy arts and meditative arts may carry risks. The information in this text is not in any way intended as a substitute for medical, psychological or emotional counseling with a licensed physician or healthcare provider. The reader should consult a professional before undertaking any martial arts, movement, meditative arts, health or exercise program to reduce the chance of injury or any other harm that may result from pursuing or trying any technique discussed in this text. Any physical or other distress experienced during or after any exercise should not be ignored and should be brought to the attention of a healthcare professional. The creators and publishers of this text disclaim any liabilities for loss in connection with following any of the practices described in this text, and implementation is at the discretion, decision and risk of the reader.
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Multimedia Courses with Bruce Frantzis
Tai Chi Mastery Program Bagua Mastery Program Hsing-i Mastery Program
Other Books by Bruce Frantzis
Tai Chi: Health for Life Why It Works for Health, Stress Relief and Longevity Bagua and Tai Chi: Exploring the Potential of Chi, Martial Arts, Meditation and the I Ching The Power of Internal Martial Arts and Chi: Combat and Energy Secrets of Ba Gua, Tai Chi and Hsing-i Opening the Energy Gates of Your Body: Qigong for Lifelong Health Dragon and Tiger Medical Qigong: Health and Energy in Seven Simple Movements Tao of Letting Go: Meditation for Modern Living Chi Revolution: Harness the Healing Power of Your Life Force Relaxing into Your Being (Taoist Meditation, Vol. 1): Chi, Breathing and Dissolving Inner Pain The Great Stillness (Taoist Meditation, Vol. 2): Body Awareness, Moving Meditation and Sex Qigong Taoist Sexual Meditation: Connecting to Love, Energy and Spirit
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© Energy Arts.energyarts. neigong. martial arts and meditation.NOTE: This special tai chi report is part of the launch of the Tai Chi Mastery Program Sign up for Bruce's newsletter to receive videos.taichimastery.com The Tai Chi Mastery Program is a comprehensive program for the dedicated practitioner containing over 50++ hours of step-by-step lessons teaching all aspects of tai chi including health.com 4 . www. articles and learn more about the Tai Chi Mastery Program by visiting: http://www. the short form. Inc. push hands.
Tai chi can totally transform your life so you feel better and more connected to your body. China. This has been my focus where I teach these neigong both in qigong sets and within tai chi. Instead. Tai chi is one of the best practices for long-term health and longevity.A LETTER FROM BRUCE FRANTZIS 1 November 2012 – Ulm. it was becoming apparent that the overall skill level of tai chi practitioners was declining because few did it solely as their primary profession. If you are considering learning tai chi or if you already practice tai chi. martial arts and meditation. Tai Chi Chuan translated into the English language literally means "the supreme ultimate. Practicing tai chi literally rewires your body's nervous system. © Energy Arts. it can be difficult to determine what is right for you. biking. you have countless choices: weight lifting. This is the internal energetics or neigong that you put inside your tai chi form. one important thing to learn and know about tai chi is what really gives it the power. they want to do tai chi every day because it makes them feel relaxed. cross-fit and other "fad" programs that come and go. Even when I learned tai chi in Beijing. golf. With so many choices. Another piece of good news is more research studies are being published that confirm what Eastern practitioners have known for thousands of years – you can prevent illness and also contribute to your own healing through applied practice of tai chi. Many find that once they learn tai chi they don't have to force themselves to do exercise every day. integrated and whole. So why learn tai chi and why take the time to really learn it right? I believe tai chi is the future of fitness and exercise. tennis. Although tai chi is finally gaining mass popularity. mind and spirit. Tai chi is known for helping to heal and even reverse various injuries with virtually no downsides. almost 30 years ago. Tai chi releases chronic stress and builds your qi or energy. Germany Hi folks." Tai chi is what I call an Uber-exercise because you can do it for health. www. in the West many of Tai Chi's original teachings are unfortunately becoming more diluted and watered down. yoga. Many join tai chi practice groups and form lasting friends and community. Inc. When it comes to exercise and fitness. Pilates. running.energyarts. This ongoing tai chi research offers scientific proof of its benefits and will help fuel its popularity. healing.com 5 .
Few in the West know how to teach these original energetic components. As there are different forms being created and more teachers appearing on the scene.If you want your tai chi to really do what it can do. © Energy Arts. as a health exercise and even for meditation. I contracted a deadly case of hepatitis. which doctors said would likely leave me paralyzed.taichimaster. as time went on. Without tai chi I don't think I would be walking today. I used tai chi to heal my own body from other illnesses. I initially used the Yang Style to heal my upper back and then used the Wu Style of tai chi to heal my lower back. in India. I have created The Insider's Guide to Tai Chi to provide you with foundational information to help you understand and evaluate the expanding body of material available about tai chi in the West. tai chi teachers take time to mature and develop. www. but that is the exception. you have to go beyond just learning the physical movements. This means a teacher that been properly trained and can fully embody the principles of tai chi. Inc.energyarts. Those with previous experience in other internal arts might be able to do it in five years. Just as an oak tree cannot grow in a day. I encourage you to learn an authentic form and to study with the best qualified teacher you can find. They must rebuild and upgrade their energetic system. my blog at www. Learning how to use the mind to affect what is happening in the body is a key. Yang and Wu tai chi lineages. Neigong translated means 'internal energy work' and it explains how qi flows in the body. I first wanted to learn tai chi for my martial arts and had little interest in its health benefits. I'll also go deeper to explain neigong. When I started learning tai chi many years ago.com. The two other people on either side of me in the hospital that had the same thing died. It is what makes tai chi effective as a martial art.com 6 . I have had the unfortunate luck to be in eight major car accidents – one in 1982 that broke multiple vertebrae in my back. I have been practicing and teaching tai chi now for more than 45 years and counting. Once. which is the secret that powers tai chi. Fewer know the correct linking procedure so that the possibilities of tai chi can become a reality in your body. This tai chi report. Later. In China it is widely accepted that you need about ten years to become a competent tai chi instructor. I believe that it is my responsibility to share what they taught me with as many people as possible. Tai chi literally saved my life when I used it to open up the blocked energy channels in my body. the Tai Chi Mastery Program and my live events are ways I can share what I learned with you. At the time I was a young man that loved both doing and teaching martial arts. I found and worked with some of the best masters in China within the Chen. Part of the reason this is so is because a person has to fully embody the energetic components in his or her body. What I found in the internal marital art of tai chi was a system for being strong into old age without the joint and body damage associated with external martial arts.
updates and videos): www. In The Insider's Guide to Tai Chi I hope to provide you a practical understanding of what tai chi is. whether you end up studying with me or another teacher. teacher and practice regimen. www. I hope you learn. and everyone.I'm now over 60 years of age and I continue to use my tai chi practice to further heal my body.taichimaster. practice and eventually teach this amazing art that can continually transform your life! Founder. applied practice. can achieve life-changing benefits through dedicated. Not everyone will find the results I have. But you'll find you get out of it what you put in. and how to choose a style.energyarts. events and products): www. forum.com My Blog (posts.energyarts. regardless of age or physical fitness. I created this report and have given it away because I believe that it contains essential information that will be useful on your tai chi journey.com Tai Chi Mastery Program (launch information): www.com 7 . Energy Arts My Website (News. what makes it work so well.com © Energy Arts.taichimastery. Inc. solely because very few people will dedicate themselves so completely to tai chi.
..........46 MOTIVATIONS FOR CHANGE................................................................................................................................ 35 TAI CHI SOUNDS GREAT....................................................32 SECTION 2: CONSIDER YOUR GOALS ......................................................................................................................................................................................................................TABLE OF CONTENTS SECTION 1: TAI CHI AND ITS BENEFITS ..............................................52 Stage 4: Practicing Outside of Class................................................................................................................................................................................................................................................................................................................55 SECTION 3: ASSESSING TEACHERS AND YOUR APPROACH ...................43 NOT ALL GREAT PRACTITIONERS ARE GREAT TEACHERS .........................................................................................................20 LAYING THE FOUNDATION: THE THREE TREASURES .............................................................22 TAI CHI FOR STRESS REDUCTION ................................. WHAT IT DOES.........................................................................................................................................................................................................................47 SEVEN STAGES OF LEARNING ..................53 Stage 6: Facing Challenges .................................................................... www...................................................................................................................................................................................................................................................................................................... AND WHERE IT CAN GO .......................................................................................................51 Stage 2: Seeing What Fits ...............................................56 MY TRAINING AND TAI CHI LINEAGES .................................................................................................................57 © Energy Arts........................................45 UNDERSTAND YOUR MOTIVATION FOR LEARNING ........................................................................................................................com 8 ....54 Stage 7: Re-inspiration ..................................................................... Inc.............39 BENCHMARKS FOR BEGINNERS..................................................................... BUT AM I TOO OLD TO START? .................................................................................................16 A MEDITATION ON TAI CHI ..................................... 56 WHAT IS A TAI CHI LINEAGE? .............40 GIVE YOURSELF TIME TO ABSORB...............................................................11 WHAT IS TAI CHI?.................................50 Stage 1: Get In the Game........35 CHOOSING A TEACHER ..............................................................................................................................................................................................................................52 Stage 5: Committing to Mastery ..........................................................................51 Stage 3: Committing to a Class ........................................................................energyarts...............................................................................................................................................................................................................................................................17 THE SCIENCE OF THE 16 NEIGONG ..............14 HOW TAI CHI WORKS........................................................................................... 11 THE TAI CHI SOLUTION.....................................................27 THE 70 PERCENT RULE.....................18 DEVELOPING PHYSICAL FITNESS THROUGH ENERGETIC FITNESS ................................................................................................................................................
.........................................................................................................................................77 HOW LONG DOES IT TAKE TO DO A FORM? ........................................................................................................................................................ Inc...................................................................59 FIVE LEVELS OF CREDENTIALS ................... 83 SUBTLE ENERGY: QI DEVELOPMENT AND THE HEART-MIND ....................80 TAI CHI IS 5% EXTERNAL..........................................................................................66 SECTION 4: CHOOSING A STYLE .........61 TAI CHI AS AN EFFECTIVE MARTIAL ART.................................................................................................................................................................................................................................................78 THE BEST STYLE FOR BEGINNERS ...........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................energyarts............................61 Level 3—Study Directly with a Master .......................75 SHORT TAI CHI FORMS .........................................................................................60 Level 1—Basic Movements and Body Alignments ............ FRAME AND LENGTH..................................................................................................................................................69 WU STYLE TAI CHI ..............................................................82 SECTION 5: HIGHER LEVELS OF PRACTICE ..........................................................................70 CHEN VILLAGE STYLE ............................................................................................................................. www..................................................76 LONG TAI CHI FORMS .................72 CHOOSING THE APPROPRIATE FORM LENGTH ..................................................................com 9 ..............................................................87 © Energy Arts.....................68 THE FIVE MAJOR STYLES OF TAI CHI ................ 95% INTERNAL .....................................................................................................................................................................................................................................................ALL "MASTERS" ARE NOT THE SAME ......................................... 68 THE APPROPRIATE TAI CHI STYLE FOR YOU .......................................................................71 COMBINATION STYLES OF TAI CHI ...........................................................................................................61 Level 4—Formal Disciple with Specialized Knowledge .... FORM..................75 MEDIUM-LENGTH TAI CHI FORMS .......................................................................................61 Level 2—Intensive Study ...........................................................................................................72 CHOICE OF FRAMES ......61 Level 5—Lineage Holder ........................................................................86 RELEASING STAGNANT QI .......................................78 FURTHER CONSIDERATIONS: STYLE....................................................................62 TAI CHI PUSH HANDS .............................................................................................................................................70 HAO STYLE TAI CHI...........................................................................63 EMOTIONAL SELF-DEFENSE ..........................................................................................................................................................69 YANG STYLE TAI CHI ........................................................................................................................................................................................................................................................................................................79 THE BEST STYLE FOR PEOPLE OVER FIFTY ..................83 TWO PHASES OF QI DEVELOPMENT ..............................................................................................................................................................................................................................................................................................................
.............................TAI CHI POSTURES AND SPECIFIC ENERGY FLOWS ..........................................................................................................................................................................................................................com 10 ............99 WORKSHOPS.......................................................................................................... CDS AND DVDS ............................100 © Energy Arts............................................................98 BOOKS....................................................................99 TRAIN WITH A CERTIFIED INSTRUCTOR ... RETREATS AND INSTRUCTOR TRAINING OPPORTUNITIES ...............................................89 ABOUT BRUCE FRANTZIS AND ENERGY ARTS ...............................................................................................95 ABOUT BRUCE FRANTZIS ........................................................ 95 THANK YOU .....................................................................energyarts....97 CORE QIGONG PRACTICES .................................................................................................................................................88 SUPERCHARGE YOUR TAI CHI WITH THE 16 NEIGONG COMPONENTS ..... Inc.................................................................95 ABOUT FRANTZIS ENERGY ARTS ........................................................................................................................................................................................................ www..99 ENERGY ARTS CONTACT INFORMATION ......................100 HEALTH & SAFETY NOTICE .............................................................................................................................................................................
in 2011. tai chi is the national health exercise. Tai chi can help the older generation live vibrant lives well past the age when most people's health starts to decline. improve health and longevity. I learned how a 3.. Inc. and more than 200 million people practice tai chi daily. (16. Today millions of people in the West practice tai chi for practical benefits -. 50 million people in the U. Helping our younger generations relax and release their nervous systems will directly mitigate the stresses of our age.org/wiki/Health_care_in_the_United_States#The_uninsured © Energy Arts.energyarts. In the U.S.to reduce stress.000 people a day are reaching retirement age. 1 http://en.2% of the population) were without health insurance for at least part of the year1. and maintain vitality and stamina. According to the US Census Bureau. Tai chi can become the foremost preventative health care exercise in America and the world. www.SECTION 1: TAI CHI AND ITS BENEFITS The Tai Chi Solution While I was in China.S. 10.000-year-old civilization applied their science and technology to the problem of aging and came up with a solution—tai chi.com 11 . In China.wikipedia.
Tai chi did not start as a technology for health and wellness. It's an "internal" martial art, so-called for the techniques that give it flow and power and, it so happens, great health benefits. In China there are three main internal martial arts: tai chi, bagua1 and hsing-i2. Although, classically, they developed internal power for combat, they now are most often used for health, especially tai chi. It also can be said that more and more people are using all of these internal arts as moving meditation. While I know the healing power of tai chi from first-hand experience – not only in the recovery from my car accidents, but also learning from masters who remained incredibly strong, limber and vigorous well into what in the West might be considered dotage (age 70 and up) – in the West we must measure things to validate them.
Bagua - Even more ancient than tai chi, the circle walking techniques of Bagua were developed over four thousand
years ago in Taoist monasteries as a health and meditation art. The techniques open up the possibilities of the mind to achieve stillness and clarity; generate a strong, healthy, disease-free body; and, perhaps more importantly, maintain internal balance.
Hsing-i emphasizes all aspects of the mind to increase its forms and fighting movements. It is an equally potent
healing practice because it makes people healthy and then very strong. Its five basic movements are related to five primal elements or phases of energy--metal, water, wood, fire and earth--upon which Chinese medicine is based and from which all manifested phenomena are created.
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That process is still relatively new. There are, however, studies that show increased balance and improved cognitive abilities for the elderly and improved blood pressure among the stressed. Western science and medicine can be incredibly effective for dealing with acute problems – for example, stabilizing me after my horrific car wreck in 1982. But my opinion is it does not do as well with chronic problems; that is, ongoing issues that are not immediate crisis but that, over time, diminish quality of life, such as ongoing back pain or headaches, two very common ailments. This is at the core of my teaching and writing. I believe tai chi and related Taoist arts can play a role in healing the world. A health crisis is looming, particularly in the West as the world speeds up and the population ages. So much of our expensive health care system is consumed with applying the methods of acute care to chronic ailments (most commonly, drugs for stress, sex, or sleeping, just to name a few). Just on a purely physical and economic level, mass adoption of tai chi would alleviate so much pressure of modern life, and this in turn has huge spiritual implications. My sincere desire is that this "The Insider's Guide Tai Chi" report will help you start a tai chi practice, or understand and improve your existing tai chi practice. Those who practice and teach are part of a larger tai chi
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community who are reclaiming their health and helping others do the same.
What Is Tai Chi?
There are many different ways to answer the question, "What is tai chi?" Tai chi was developed in China as a very effective martial art. When referred to as a martial art, it is called tai chi chuan (translated as 'grand ultimate fist'). Most people in China and the West practice tai chi not for combat but rather as a potent health exercise. Distinct styles were developed within specific families in China as a means of protection and each style was named after their founders: Wu, Chen, Yang, Hao, etc. The three most popular styles are the Chen, Yang and Wu. I'll talk more about those styles later in Section 4. Each style has a series of distinct choreographed movements called forms with short forms lasting only for a few minutes and the longest forms lasting up to an hour. Each style has many variations. You do not have to be a martial arts master to gain benefits from tai chi. Nor do you have to be classically fit, athletic or intelligent. Unlike many exercise systems or sports, one valuable aspect of tai chi is that it can be done by anyone who can stand up; and it has specific
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Still others use tai chi to develop inner discipline. © Energy Arts. You can practice tai chi if you are fat or thin. Others practice to enhance their physical and intellectual capabilities. It is an art that can help everyone overcome the everpresent difficulties of the human condition and engage with life positively. www. Tai chi is about how you feel not about how you look! "Tai chi is about how you feel not about how you look!" It is interesting to note that in China. Tai chi.adaptations for people confined to wheelchairs. Tai chi helps middle-aged people to cope with the ever-increasing responsibilities of life. Competition athletes use tai chi to improve their reflexes and reduce the time it takes to heal from sports injuries. open their heart and mind. and unleash their spiritual potential. half of all practitioners take up tai chi between the ages of 50 and 80 when the need to overcome potential negative effects of aging cannot be denied. must be understood as containing important parts of the accumulated wisdom of the ancient world.com 15 . middle-aged or very old. Inc. healthy or just out of bed after major surgery.energyarts. while developed as a martial art. reduce stress and get a competitive edge in business. Like anything that has really stood the test of time there is a lot more to tai chi than first impressions. young.
tendon and joint of the body. Once you have the external movements and are starting to feel and sense the internal qi. new possibilities open up to use tai chi for meditation. weeks and months simply learning the external movements. Inc.energyarts. releasing physical and emotional stress. and Where It Can Go Like all qigong programs. © Energy Arts. Tai chi energizes the whole body and gives you more qi. you can then start to focus more on sensing the qi flows. It gives you a great physical sense of how qi gets embodied into your movement and enables you to experience and work with energy in a very subtle and complex manner. the energy that makes you feel alive. Often when first learning a tai chi form you must spend many days.How Tai Chi Works. ligament. and promoting mental and emotional well-being. Continuous movements cause every lymph node and internal organ to be massaged. once you have learned the external movements so that you don't have to 'think' about doing them. www. Tai chi tones the muscles while releasing knots and tension in them. At some point.com 16 . and all the internal pumps in the body to be energized. well and vital. What It Does. During each workout the movements of tai chi exercise every muscle. tai chi relaxes and regulates the central nervous system.
Practicing tai chi in a meditative way with relaxed focus is only a shadow of the deepest spiritual aspects of Taoist moving meditation. you can bring meditation into every movement that you do in life. however. unchanging center of one's being.com 17 . The highest purpose of Taoist meditation is to create an awareness of the permanent. © Energy Arts. moving meditations are very useful because if you can learn to meditate while moving. thus making tai chi a spiritual practice. one rests at the soul level. embarking on a spiritual path goes beyond having health and a calm. www.energyarts. Inc. tai chi used as meditation has the capability for those who are willing and ready to take you into the core of your being and what in Taoism is called the center of the Tao or what in Buddhism is called 'emptiness'. However. Meditation moves beyond mere physical and mental relaxation. A Meditation on Tai Chi In the Taoist tradition. Taoism has a rare meditation tradition that was taught to me by Liu Hung Chieh. peaceful mind. Most people will simply focus on tai chi's health benefits. In the West we think of meditation as something that is to be done while sitting. He taught me how to incorporate the Taoist meditation practices into tai chi. the place of spirit and emptiness that is Consciousness itself.Tai chi has been called moving meditation. in Taoist meditation. possibly learning the internal components that make it even more useful.
© Energy Arts. The slow. Inc. The primary emphasis of practicing a tai chi form as an advanced method of Taoist meditation is to explore the nature of opposites. The goal of moving meditation is to find and recognize the place tai chi dwells in the mind. and Chinese medicine's qigong therapies and bodywork systems. to quiet the "monkey mind" and to engender a deep sense of relaxation that helps release inner tensions.com 18 . graceful movements in tai chi can be used as a meditation to provide relaxed focus. where these differentiations come together and simultaneously become one within emptiness.Tai chi is a means for deepening the awareness of and ability to relax on all levels of being. Taoist meditation. www. Tai chi is commonly referred to as moving meditation. the science of how energy flows in humans. All the Taoist qigong systems in China have obtained at least some of their technical information and potential capacities from the science of neigong. is the root of the essential qi work of all internal martial arts (bagua. The Science of the 16 Neigong Neigong. These are the concepts of Tai chi and Wu chi which can be experienced through the rhythmic alternation between yin and yang movements in tai chi. tai chi and hsing-i).energyarts. the nature of emptiness and non-duality.
you may only learn its basic elements. tai chi has short and long form styles and bagua has Circle Walking and/or the Single Palm Change. Inc. Over time. The circular process in which neigong components are learned is unique to Taoist energetic practices.energyarts. Then. bagua and hsingi © Energy Arts. mind and spirit. The sequence of learning the 16 components is not cast in stone.com 19 . although many people find that learning the breathing and alignment components early on is particularly useful for health and relaxation. body and spirit occur through continued practice. You return over and over again to specific neigong components to flesh out their more refined aspects and applications within the movements. www. bagua and hsing-i commonly begins with learning basic movement forms. The sophistication of neigong is experienced by practitioners as progressive and systematic improvements in health and the energetic and spiritual capacities of the mind. This ever-deepening sophistication is what allows tai chi. For example. you might move on to deeper aspects that you again integrate into your physical movements.Learning tai chi. neigong components are incorporated into the movements at increasingly sophisticated levels with the goal of progressively opening up all the energy channels of the body. On the first pass through a particular component. on the next pass.
Energetic fitness is your natural birthright.com 20 . the goal of Western exercise is speed. Developing Physical Fitness through Energetic Fitness Tai chi literally changes what happens deep inside your body on an energetic level. distance. Tai chi's approach of using conscious slow movements is a radical departure from the typical Western approach to fitness. © Energy Arts.energyarts. Usually. move and store qi. which often focuses on the repetitive movements and physical exertion of fitness regimes such as running. Tai chi provides instant access to control of your inner ecology. www. or strength. biking or weight lifting. which can be defined as your ability to feel.to become exquisite exercises and profound meditation vehicles for Taoist spiritual practices. Inc. Tai chi develops what I call energetic fitness. rewiring your nervous system so you can move away from tension and towards relaxation. Qi is also known as the vital life-force in your body.
which appear soft. lymph pumps. like the proverbial sapling – is done through proper alignment of the bones and very muscular thighs. flexible and strong. so blood and oxygen flow." Tai chi has a completely different set of markers and guideposts for success: namely consciousness of your body. the organs get a continuous. proper alignments and the development of the smooth flow of energy. Much of the heavy lifting – keeping the body upright. Inc. but in actuality have the ability to change from hard to soft as necessary. quite the opposite. This allows the organs to be freed. but in a different way than most people who work out would consider "successful. and as the torso expands and contracts with your breath."Tai chi focuses on softening your body thus enabling you to put your mind inside your body to feel your qi. and moves continually from hard to soft as necessary. The key is to allow the system to function smoothly and without strain. and the muscles don't get in the way. Generating relaxation within the entire being is at the center of a tai chi practice. The same goes for your arms and upper body. www.energyarts. it is not rigid. This will strengthen your body." There is no focus on six-pack abs in tai chi. In fact.com 21 . © Energy Arts. gentle massage. While a "tai chi belly" is firm.
energyarts. qi and shen). Learning tai chi serves as a body practice and advances into an energy practice. The legendary martial arts abilities of tai chi masters are derived from the development of subtle energy. energy and spirit.Laying the Foundation: The Three Treasures All Taoist practices are based on the Three Treasures: body. This is the physical approach to health. Inc. it always starts with the body— making the practitioner incredibly healthy right down to the cellular level. So whether or not you have an interest in practicing tai chi for spiritual pursuits. A tai chi practitioner must understand the body's physical mechanisms and realities to gain the most benefit.com 22 . one learns how to exercise the body down to its most subtle aspects. flow. The physical body is the container through which the other two treasures. longevity and optimum performance. Through tai chi. This is where many of the "secrets" of tai chi are hidden and why some train over many decades to achieve mastery. www. energy and spirit (jing. © Energy Arts.
Inc. Practice can help ground and smooth energy. which originally generated the first two levels of body (jing) and energy (qi).energyarts. and actualize the potential of your mind. Spirit's sphere of influence works directly with the mind and the invisible spirit within us. People who are very energetically sensitive or psychically developed can benefit from tai chi. While intent can take you a long way with body and energy. so they can make use of— rather than be overwhelmed by—their natural talents. which can be achieved through regular tai chi practice. There are beginning. www.Increasing your life-force energy. obtain emotional balance and inner peace. At its most © Energy Arts. The art of tai chi is as complex as the greatest symphony.com 23 . Accessing your spirit's energy is required in order to fully engage your true personal power. It involves the art and science of meditation. which is the center of your consciousness. They are learned much the same way as music: basic techniques build on each other until they seamlessly blend through practice. intermediate and advanced techniques when it comes to working with body. energy and spirit. can produce extraordinary healing and provides the gateway to human intuitive or psychic capacities. the Heart Mind is required to fully activate spirit. That is the place where thoughts and images come from before they reach the conscious level.
each time going deeper and learning more.com 24 . Unlike learning music.energyarts. in tai chi you perform the same series of movements. Students must learn the physical movements and body alignments of tai chi forms to produce the energetic benefits. the body. Push Hands. Inc. www. and all of tai chi's martial arts skills are usually the medium by which the overwhelming majority of genuine masters teach the complete qi methods of tai chi. which begin at a purely energetic level with minimum physical work. Comments like "just feel the energy flow within you" are normally insufficient to develop qi.advanced stages. At intermediate and advanced stages. Mastering the neigong is crucial to successfully obtaining the greatest worldly benefits tai chi has to offer: © Energy Arts. mind and spiritual components blend into a unified whole that lead you to experiencing the Tao. the very foundation of the energy work in tai chi is accessed through working the body. Specific details and aspects of all 16 neigong components are integrated at the higher levels of tai chi training. the physical. where you progress by learning successively more challenging pieces of music. traditional weapons. students are introduced to all the possibilities of how qi works. Even though the emphasis of the practice may be on chi. Unlike some forms of qigong. the physical work of tai chi must be done. The fullness of advanced tai chi is generally only known or taught by martial tai chi masters. however.
These spots then generate the fundamental impulses to move the muscles of your hand or waist. your awareness focuses on different invisible places inside your body. or any of the other internal techniques contained within 16 neigong system. An essential part of recognizing and releasing the buzz inside your nervous system is to release stagnant qi. Standing postures and sitting techniques may be used extensively at the advanced stages of practice. Gradually. familiarity. Progressively. stress relief.energyarts. a conscious understanding of moving the deep insides of your body will create the external movements of any internal martial art.com 25 . This may happen naturally as your tai chi improves or because you learn to apply various components from the 16 neigong system to specifically address stagnant qi issues. longevity. © Energy Arts. Inc. www. high-performance physical skills and internal power. With increased awareness. The inner moves the outer. the mental and energetic abilities necessary to support your inner journey are developed.health. A progression could move from stretching the insertion points of various muscles to activating specific energy channels. and experience. to expanding the fluids inside your joints.
right or other channels of your body Working with various openings/closings to eliminate sticking points To gain the most benefit from tai chi. It is best to work with teachers who have been trained to teach students to progress according to their individual developmental needs.com 26 .Neigong methods within tai chi that resolve stagnant qi situations include: Balancing the sinking of your qi to the lower tantien and the raising of qi to the top of your head Clearing stagnant energy from the central. At the most extreme level. which reduce your ability to train and use up valuable time in recovery. © Energy Arts. Although some teachers may introduce qi principles in beginning classes. as often happens to competitive athletes who get so damaged that they must retire with lifelong pain. www.energyarts. left. Inc. qi flow and power each minute of your practice time will generate. you will need to learn and embody the 16 neigong system in greater depth for two basic reasons. First is to maximize the amount of exercise. as have qualified Energy Arts Instructors. qi development occurs most strongly in intermediate and advanced classes taught by teachers trained in the 16 components of neigong. injuries could compromise your abilities. Second is to prevent unnecessary injuries.
stress. minds and spirit. "Tai chi could be called the exercise for the new millennium because it helps you relax your nervous system—tai chi is an antidote to stress. Before working with more advanced methods that can strongly develop your qi. and the general pace of modern life. you first need a strong foundation in tai chi's basics. So many people are stressed out that most can't remember ever having felt their body fully relaxed.com 27 . not escape. exacts a toll on our bodies. Inc. cannot—even after a life spent in physical training. www. © Energy Arts. Tai chi is about engaging the environment so we can function at a high level without getting snagged on the sharp edges of modern life or suffocated by its weight. and other stimuli. you need to ask teachers if they know and are willing to teach it to you. Tai Chi for Stress Reduction Too many of us live in a constant state of stress. when asked to relax their shoulders. which charges and ultimately shreds the nervous system. and chest. You need a practice that helps you deal with. neck." All too often. fatigue and lethargy are confused with relaxation.If you want to learn qi development.energyarts. Typically. many top athletes or dancers. cell phones. this. We are constantly plugged in to computers.
Because tai chi trains you to feel progressively more deeply inside your body, you develop an awareness of where your body holds tension within itself, and this gradually extends into your daily life. You begin to notice how your neck and shoulders tense when working long hours at your desk or computer, what happens inside your body when you are angry or sad or how mental exertion under pressure causes your body to fatigue. From the perspective of stress, the techniques of tai chi are more about training your central nervous system than your muscles. It is jangled nerves that lie at the root of anxiety, particularly in our technological age, with its immense amount of intellectual output. This anxiety affects almost every population group—from babies to the elderly. Overloading the brain directly affects your nervous system, resulting in a fight or flight response that induces tension and causes the nerves to overload. Over time, this can produce a condition in the brain and nerves where almost any thought or decision, no matter how small, causes anxiety. The regular practice of tai chi allows you to consciously relax your mind and body before they start to tense, and prevents the condition from being painful or chronic. Because qi moves through the central nervous system, the process of relaxation begins by smoothing out the functioning of the nerves. Relaxing the muscles is only part of this process.
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The regular practice of tai chi trains the body to relax at increasingly deeper physical, emotional, mental, and spiritual levels through the interaction of five components that are embedded within its movements. Tai chi does the following: 1. Trains the body to practice moderation, by implementing the 70 percent rule. 2. Increases your level of qi-energy, thereby strengthening the nervous system. Weakening the body's qi can cause the mind and nervous system to become agitated. Conversely, an agitated mind and nervous system can downgrade the body's qi, eventually resulting in physical problems. 3. Boosts your general level of health and stamina. It also releases and flushes out stress and illness-related toxins from your body and mind. Whenever you feel a major release of toxins, be sure to drink lots of water to help release the toxins faster, and to help prevent them from being reabsorbed into your system. 4. Stretches and elongates tissues which habitually become shortened or congested due to stress.
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5. Creates an environment where your mind can reduce its jangled, congested, and churning thoughts and experience a clear, open, and relaxed mental space. Tai chi practice develops the habit of allowing the sense of inner pressure to pass and be replaced by a sense of inner peace. It is tai chi's synergistic approach that gradually releases stress—no one single component is the "magic bullet" for learning to relax deeply. In China, the Taoists discovered that physical relaxation is only the beginning of relaxation's potential. There is also the need to relax your qienergy, emotions, and mental activity and discover what it means to you to be a spiritual being. Complete relaxation integrates all these kinds of relaxation. At the most basic physical level, tai chi accomplishes nine things: 1. Gives the body the full range of movement it needs. 2. Provides better structural support to the body. 3. Massages your internal organs. 4. Stretches everything inside you lengthwise, down to the smallest muscles and ligaments.
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It improves muscle use © Energy Arts. The practice of tai chi has been steadily growing in the West for decades and its benefits are mostly spread by word of mouth. 9. This low-impact exercise can do as much or more to improve overall health and relieve stress as aerobics and other exercises. Increases your breathing capacity. Increases qi flow.com 31 . Laterally twists soft tissues and gives you access to areas of your body. Those who do tai chi know it makes them feel and function better. Few health exercises have stood the test of time for as long as tai chi. 8.energyarts.5. www. 7. which may normally be difficult to reach and positively affect. Makes all the fluids circulate evenly inside your body. Establishes (and stabilizes) highly efficient biomechanical alignments of the body. Inc. 6.
This "rule" lies at the heart of the living philosophy of the Tao. even without you being aware of it. to tense or shut down in response. The 70 percent rule enables you to achieve the most benefit because it trains practitioners to practice and live with moderation. to 70 percent of your potential capacity. the 70 percent rule helps condition the mind and body to soften and relax. It is a powerful antidote to the all-pervasive stress that turns socalled success into ashes in our mouths. Above all else. from the smallest muscles to ligaments. Besides giving you a good whole-body workout. Inc.and the circulation of blood in your cardiovascular system without generating potentially damaging shocks or trauma to the joints and organs. the 70 percent rule. The 70 Percent Rule A central principle. joints. © Energy Arts. Striving for 100 percent inherently produces tension and stress because as soon as you strain or go beyond your capacity. tai chi helps you to reduce and manage pain of all kinds. bodily fluids. or any inner qi technique. vertebrae. governs and underlies how all tai chi techniques should be implemented. Tai chi keeps everything inside you healthy.energyarts. www. and internal organs.com 32 . The 70 percent rule states that you should only do a tai chi movement. and to recover more rapidly from trauma. your body has a natural tendency to experience fear and to begin.
Inc. but not to the point of strain.com 33 . reduces psychological stress. By only going to 70 percent. and strength you will have. It is a root cause of the stress syndrome.energyarts. you can throw 100 percent of your energy and effort into your practice. Maintaining a natural comfort zone without using force brings the following benefits: © Energy Arts. and a contributing factor to medical illness. much less succeed. www. no gain. overwhelmed society in a state of anxiety." People who don't "give their all" are branded as lazy slackers who will never get anywhere. The core of the 70 percent rule is a creative art. The more you relax. The 70 percent rule powerfully counters the prevalent Western philosophy to never give less than 150 percent.At 70 percent capacity. as embodied in the phrase. It says you should use your full effort and energy. Going beyond the 70 percent point in fact drains rather than increases your energetic reserves. "No pain. not a science. This philosophy of strain and stress helps keep our generally over-scheduled. you still generate 100 percent of the possible qi that a tai chi movement is capable of producing. stamina. the more qi energy. Staying within 70 percent of your capacities produces optimum physical accomplishment and. simultaneously.
It allows you to challenge your capabilities and progressively increase them without over-exhaustion. strength. which is inherently a survival mechanism against excess. and to build on it. damage to your nervous system.energyarts. As you reach each new pinnacle of health. both in tai chi and in your life. Inc. including tai chi. The absolute amount (100 percent) of what you are capable of doing at any one time continues to increase upwards. Tai chi provides the reserves to cope with them and maintain that reserve under all circumstances. you will progress in terms of absolute accomplishment. © Energy Arts. www. Some stressful situations are unavoidable. You can absorb and integrate inside yourself what you learn more easily.com 34 . Internal resistance is a major reason why people can't maintain any regular exercise program. ultimately enabling you to grow and flourish as a human being. without stress on your system. It enables you to start storing qi. This gives you the will and the courage to set higher goals for yourself and to achieve them. so that you have a reserve of energy when you most need it. smoothly and easily. or physical injury. at times exponentially. Moderation protects the practitioner from internal resistance. and stamina and continue to practice at 70 percent of your improved capabilities.
com 35 . These are all signs that poor health habits are catching up with you. General tension and anxiety seem to last longer. Suddenly. But Am I too Old to Start? Clearly. you may have a wake-up call. the greater your physical and mental capacities will be in old age. even in their 20s. Commonly. You can ignore the warning signs and stay in denial. these wake-up calls happen to people in their 50s. many people basically ignore their health until the natural healing and physical capacities of youth start to wane. you feel out of sorts for several days until the weekend when you can rest for a whole day or more. the earlier in life you start practicing tai chi. Maybe you find that you suffer from colds and other viral illnesses more often. or you can do something right now to reverse the damage and begin regenerating your © Energy Arts.energyarts.SECTION 2: CONSIDER YOUR GOALS Tai Chi Sounds Great. there is a growing number of younger people burning out and experiencing these problems in their 30s and 40s—some. Or maybe an injury that could heal in a couple of days previously now lingers on for a couple of weeks. Your libido may decline. However. www. Inc. Unfortunately. And when you stay up all night with little sleep.
All of them told stories of how tai chi made them feel better throughout their whole day. like most of my peers in my generation. And old was anyone over 30! Realizing the full potential of your dreams and making positive contributions to your family and society all starts with your health. It was mind-blowing for me to watch so many older people regain the strength and vitality that most people have in their 20s and 30s. right and you probably already recognize that maintaining your good health will allow you to continue enjoying your active and fulfilling lifestyle. be pretty darn healthy. In China. As a youth growing up in the 1960s and 1970s. or many things. I. there's no doubt that you've managed to do something. practicing tai chi has special benefits for people over 50. www. half of the people who practice tai chi begin after age 50. you may be in your 50s and yet. Inc. not your age. It opened my eyes to the nature of living a whole life. but with a much greater sense of gratitude. If so. believed life was basically over when you were old.com 36 . Although all practitioners can expect to gain the range of tai chi's health benefits. Now.energyarts. mind and spirit—regardless of your chronological age. Tai chi's goal is to make you functionally younger. © Energy Arts. Practitioners in their 70s and 80s told the same stories.body.
com 37 . Inc. © Energy Arts.energyarts. China. www.Tai chi: Increases physical balance Regulates and lowers blood pressure Improves circulation Promotes a good night's sleep Re-establishes biomechanical alignments Restores sexual vitality Tai chi practitioners in Beijing.
Tai chi research has shown to have a positive effect on mitigating high blood pressure.Many health studies conducted in China and the West show how tai chi and other Taoist practices improve health. You may have determined that you want to learn tai chi for one or more reasons. emotional and mental). Perhaps you want to enhance your life or address specific health issues. © Energy Arts. pain (physical. Inc. www. and helping patients recover from accidents or operations.energyarts.com 38 . carpal tunnel and other repetitive stress injuries. Perhaps you need a teacher skilled at teaching the handicapped or the elderly. entertainment and socialization Learning a tried and true and challenging body/mind/spirit practice Self-defense Putting more qi in your life Spirituality and personal growth. which may include: Relaxation and stress reduction Improved health and wellness and longevity Joy of movement.
Still. as well as your own progress. by another group's standards may be considered something only marginally more advanced than the basic level. Not all teachers may be able or willing to teach what you need or desire to learn. defining landmarks. Tai chi's beginning. especially after watching a high-level tai chi master at work. www. who is the beginner? This is truly a trick question. However. there are markers that can help you assess potential teachers. intermediate or advanced methods vary widely between individual teachers and entire schools of tai chi. rather than assuming that they can. Consequently. intermediate and advanced practices are like a continuum without exact.You need to tell potential teachers what you specifically want to achieve and ask if they can help you. Criteria and standards of what constitute beginning.1 Choosing a Teacher In tai chi. one group's idea of what constitutes an advanced technique. Inc.energyarts. Some teachers have a larger. Even after 20 years of practice. at minimum you should expect to learn: 1 For detailed information on this topic please see the author's book: Tai Chi: Health for Life pages 253-278 © Energy Arts. many students genuinely consider themselves beginners. which I'll get into in more detail later. more complete knowledge of the entire tradition than others.com 39 . even accounting for variances.
in the beginning approaching your practice only from the perspective of qi is neither necessary nor desirable. smoothness and relaxed movements in your tai chi practice requires much patience and effort. Sequences of movements Basic body alignments The 70 percent rule of moderation Coordination How to protect your joints.com 40 . People who do tai chi well make it look easy and effortless. But the truth is tai chi is not especially easy to learn. www. Keep in mind the interesting point that things are difficult when you can't do them and easy when you can. Benchmarks for Beginners Tai chi is challenging to learn.energyarts. it is unreasonable to expect to feel a lot of qi. Inc. Although at its advanced levels tai chi's primary goal is to grow and balance your qi. just like any sport or art form. During the first year. The road to attaining fluidity. © Energy Arts. unless you are exceptionally sensitive. Staying grounded in the body tends to keep any self-perceived experiences of energy from being pure fantasy or overly exaggerated.
it may be difficult to practice on your own. For everyone. the habitual tension stored in your legs and shoulders may make you tremble and ache. even though it can look easy. This can freak you out.com 41 . Tai chi is a workout that can be as strenuous and invigorating as aerobics. www. especially as you begin to really notice. Before you really learn to relax and soften your body. simple and relaxed. It is quite normal to feel some emotional unpleasantness. It is best not to feel guilty about this.Tai chi progressively develops gross and subtle physical coordination.energyarts. However. Tai chi is one of the most sophisticated methods of integrated whole-body movement. part of learning tai chi is learning to recognize the subtle tensions within your body and mind. Many students focus on learning movements correctly or doing them © Energy Arts. what stress is doing to your nervous system. just accept your limitations rather than quitting. often for the first time. At first. You will likely use muscles that you didn't know you had. the degree of unconscious tension held by most people is extreme. you will feel truly empowered about your ability to let go. Inc. or how unquiet and devoid of inner peace your mind and emotions really are. Attending a weekly class is the best way to create a regular practice rhythm. if you can overcome it.
It is not possible to do tai chi perfectly. so don't approach learning tai chi with a been-there-done-that mentality. doing crossword puzzles). causing people to quit. Conversely. tai chi). half of China's 200 million people who successfully learn and practice tai chi daily begin after age 50. www. painting). © Energy Arts. If they can learn tai chi. Some degree of challenge makes most recreational activities more fun. skiing. Later. Inc. Even when done poorly.com 42 . tai chi fosters vibrant health from deep within your body. it is not the most difficult thing to do either. As noted above. you'll find you gain more and more from your practice. You don't have to be an expert to benefit from learning tai chi. interesting and alive.perfectly. I once asked my teacher Liu if he had ever done tai chi perfectly and he said that he had. whether they are physical (golf. all worthwhile activities that continue to have both short. Lack of any challenge causes many activities to become boring. As you grow in experience and are able to pay more attention to body alignments and energy mechanics. so can you. he said that he realized he had practiced tai chi even better than the time before! Although tai chi is not especially easy to learn.and long-term pay-offs usually have continuing challenges. mental (reading good books. or artistic (playing music.energyarts.
This builds up your confidence and creates the foundational skills needed to eventually overcome the bigger challenges of more difficult moves. You do not initially need to learn piano from a world-class concert © Energy Arts. www. Just move on and complete the entire sequence as best you can. Although everyone would love to begin studying with a master. Inc.Give Yourself Time to Absorb The most important thing is to learn the whole sequence together even if you have to fudge some moves. most beginners do not need to do so. Refining the moves happens with practice.com 43 .energyarts. do them singly outside the sequence of the form. It's your commitment that matters--not how fast you can play the game. Tai chi is challenging for everyone to learn although some will pick it up faster than others. Don't get hung up on one or two moves. If you have specific moves you really like. Above all. be patient with yourself. for a variety of positive and negative reasons. You will improve with practice. This builds confidence for the long haul. or in the next rounds of learning new information. Whatever you do. Do not emotionally beat yourself up over moves that you personally find difficult. don't compare your learning speed to others.
If you are highly motivated. consider what goals you want to achieve. Remember that this lifelong practice requires effort to learn and looks easier than it is. The basics. particularly for beginners. Here are some guidelines that will help you choose the teacher who is right for you: Basic body alignments Again. www. the better the teacher. take the time to seek out exceptional teachers who can help you advance more quickly. then apply some competence gauges Evaluate the instructor's teaching experience and their ability to communicate Understand the differences between styles/frames/forms and how they may apply to you © Energy Arts. However. or have the talent. By practicing regularly you will begin to acquire the health and relaxation benefits of tai chi.com 44 .pianist to enjoy the benefits of playing the piano or to understand whether you want. the faster the students who are exceptionally committed will learn and absorb what is being taught and the more motivated they will be to continue their practice. can be taught effectively by many tai chi teachers. Inc.energyarts. to become a world-class pianist yourself.
To make this issue more complicated. the most skilled are those who put in their time – you can't just go to a weekend workshop. who teach some form of tai chi. This is just as it is in any art (dance. yoga. www. Inc. there are no simple criteria for determining competence. © Energy Arts. Not All Great Practitioners are Great Teachers There are many thousands of people. And as in any art. which unfortunately happens at times. "feel the energy" and be qualified to teach.). with various levels of skill as teachers and practitioners. etc. the criteria for determining a teacher's competence for a beginner is very different than those for an advanced student. cooking.com 45 . Aside from time put in practicing. The four basic issues that generally define the better teachers are: 1. honesty and generosity Student's comfort level with the teacher. 2. Quality of the teacher's knowledge (competence) Teacher's ability to communicate verbally and non-verbally Decency. music. Think about which teaching approach works best for you and which personality types you can work with. 4.energyarts. 3.
You may learn much more from someone who has a solid understanding of the fundamentals of tai chi and is able to help you embody those principles than from a grandmaster who pays scant attention or who simply doesn't know how to teach." Practice becoming healthy and you will become healthy. if you must choose between comfort and excellence. Inc. as the old maxim goes. choose excellence. www. honest and generous are likely to take you further and upgrade your knowledge faster.energyarts. "You become what you practice. the ones that are decent. Practice becoming relaxed © Energy Arts.Most students who choose and stay with a tai chi teacher will define why they like that teacher in one or more of these terms. the quality of instruction will be remembered long after the price of learning is forgotten. no matter how charismatic the teacher or how comfortable they make you feel. Tai chi is an art that deals directly with the human spirit. or." In all cases.com 46 . competence is the baseline. If you have teachers with the same innate talent. Very few people are both great teachers and great practitioners. In general. All that said. Understand Your Motivation for Learning Tai chi is ideally practiced daily as a primary health maintenance exercise. "You get what you pay for. My teacher Liu used to say.
teachers of tai chi. Motivations for Change Generally people make major changes in their lives and adopt new habits and rhythms for one of two major reasons: they are motivated by fear of negative consequences. More vitality and energy for life. the deterrents that can arise when people try to integrate a body-mind practice into their daily lives.and you will become relaxed. www. even as they begin to experience tai chi's benefits. Let's look at some of the reasons why people stop practicing. Inc. or have positive goals. Practice letting go of negative habits and they will increasingly dissolve and be released.energyarts. still others stop for seemingly no reason. and realizing one's inner potential are among tai chi's gifts to those who persevere.com 47 . a capacity for joy and relaxation. many students stop practicing for long periods of time or quit altogether. © Energy Arts. and the stages that can lead to taking ownership of their practice. some become uncomfortable when they experience the depths of their negative emotions. However. qigong and other internal health practices know that at some point. Some become discouraged at the challenges of learning the physical movements.
www. not judging yourself or comparing yourself with other practitioners Creating a new habit is not difficult.energyarts. Commit to attending class regularly for 2-3 months no matter what 3. It will help greatly if you can do the following three things as you start tai chi: 1. A tai chi practice can help you to live in the present moment—not the past. more troubles will follow that will have larger negative consequences. At this juncture. Inc. Find a teacher who has a regular class or a local practice group near your home (your desire to attend will decrease exponentially as the distance you need to travel increases) 2. meditation. Fear of negative consequences is the largest motivator for change. but it requires that you wake up a bit. Positive-driven change: People understand that they can continue feeling good and stay healthy well into their old age if they make lifestyle changes. Adopt a beginners mind. not the future.com 48 . people become motivated to give up such habits as smoking and poor diet and begin tai chi. exercise. but right now. They investigate such options as tai chi. Establishing a new rhythm of practicing tai chi on a schedule will help you change established habits and mindsets.Fear-driven change: Something goes wrong and if changes are not made. © Energy Arts. dietary changes and supplements. Tai chi also develops your attention and awareness.
© Energy Arts. grow more hair. Energy practices from China are designed to help people become aware of what is inside their body. It will give you the personal power and inner strength to stay healthy and follow your inner compass. drink and sit back and get results from. energetically and spiritually. the list is almost endless.Many forces in our culture have steered many people away from taking responsibility for their health and adopting better habits. mental and spiritual cultivation... many people confuse their internal lives with stuff they can buy.com 49 . It's not some magic elixir … well. emotionally. mentally.energyarts. Advertisers continually target us with products and services that are designed to bring instant "self-improvement" – get rid of cellulite. mind and spirit. Worse. but one you must create yourself. the more likely you will be to stick with it to see the results. As you do this you have a great opportunity to become a more alive and more conscious human being. trim tummies. not one you can buy. www. Inc. Over time you will tune in to how you feel physically. The more you can avoid the 'heal in a weekend' mentality and look at tai chi as a lifelong practice that allows you to own your physical. it is. Because of this conditioning. we are told there is a pill or ointment or procedure for every ailment. Tai chi is a direct method for helping you retrieve your health and reduce stress. smooth wrinkles .
it takes about 30 days of continuous practice to establish a new habit. Taking classes three or four times a week helps develop that new rhythm. The teacher should also explain the challenges of tai chi. Practice in class also helps students become aware of the abundance of qi. © Energy Arts.com 50 . Inc.Seven Stages of Learning Generally. which include: Remembering the physical movements Slowing down and maintaining the 70 percent rule Not comparing their learning rates to others Letting go of competitiveness Feelings of awkwardness Problems with established self-image.energyarts. Classes provide a good practice environment and the teachers and students provide a nurturing support system. During this stage. www. it is important for the teacher to explain the differences between external and internal practices and what the process of learning is likely to be as well as telling students what they might expect to encounter emotionally and what to do about it.
They may purchase a video and try a practice on their own. many people research what teachers and classes are available. They look for intellectual confirmation to bolster their view and narrow their choices to a few. I have identified seven distinct stages that my students have gone through in learning and adopting tai chi into their daily lives. They are going beyond the idea of what they 'think' tai chi is to 'feeling' what it is like to learn and practice. STAGE 2: SEEING WHAT FITS In this stage. They read books and research on the Internet about practices that can help them achieve their goals. They may take an introductory class or weekend seminar and talk with students and teachers.com 51 . Inc.energyarts. They find something that rings true intellectually or emotionally—it seems right.Having taught tai chi and qigong to more than 15. They find out about the challenges involved and then must make a decision if it is something they want to do. www. © Energy Arts.000 students. STAGE 1: GET IN THE GAME Students talk to their friends and health and fitness practitioners. Others might jump right into a class without asking any questions. it makes sense or they think it will solve their particular problems.
" At some point. But. Often with the right class and right teacher. which begins with practice outside of class.com 52 . There is no support from their teacher or other students when they encounter moments of forgetfulness or awkwardness. Inc. When students begin to practice outside of class their practice is often erratic. www. some people begin to commit to a class several times a week.energyarts. beginners will feel happy to learn the basic movements and get better at them.STAGE 3: COMMITTING TO A CLASS In this stage. © Energy Arts. STAGE 4: PRACTICING OUTSIDE OF CLASS There is an ancient phrase that tai chi teachers like to quote: "The teacher leads you to the gate. the bigger challenge is to learn them well enough to feel their impacts deep inside the body and mind and develop the new inner rhythms that will lead to adopting tai chi as a daily practice. students must take their tai chi practice unto themselves and make it their own. many become hooked and start to love the art of tai chi. but only you can pass through it. The teacher will ask students to practice in order to progress. such as the setting of the class and the personalities of the teacher and other students play a big factor whether the practice seeds and become part of the person's life. At first. External factors matter. or if the class is just a one-off experiment that did not stick.
they feel moments of total relaxation combined with a new ability to handle tensions and anxieties. They recapture the sheer joy of learning they once had as children. In addition. In these moments students suddenly feel more agile and alive. there will be breakthrough moments when new plateaus are reached. If the student can find other to practice with even better as it can be more enjoyable and you can keep each other accountable. there is the inherent slowness of the process in learning and remembering the moves and feeling the benefits.com 53 . While practicing tai chi. Once a person has decided to practice for excellence a different energy shows up to support and drive the practice. The best strategy for success at this stage is for students to find a consistent time and place to practice—a time that is held apart and becomes routine and inviolable in a place where the practice cannot be interrupted. STAGE 5: COMMITTING TO MASTERY Students have stuck to the class long enough to learn basic movements and have developed the practice habits that bring about new internal rhythms.energyarts. Those on the path of Mastery often want to teach and share what they know with others. © Energy Arts.There are also the very real challenges of encountering negative emotions without anyone to provide guidance. their minds and spirits have moments of great clarity and focus. What is Mastery? In an art like tai chi it is a life-long pursuit and one that need not be rushed. www. Inc.
energyarts.STAGE 6: FACING CHALLENGES Movement and energy practices inherently come with difficulties to overcome and pass through. they will contact areas of their emotions or thinking that may make them feel out of control. They will have to make peace with themselves before they can pass through it and head towards the sublime. Students do the movements on automatic pilot and remain unaware of their effects. When they start traveling in unfamiliar territory they might become uncomfortable and afraid of working through these feelings. One of the warning signs of self-sabotage is disassociation. With diligence and perseverance. www. students will build a foundation that will effectively and increasingly enable their practice.com 54 . the practice seems to be going nowhere and self-sabotage is likely. Inc. Tai chi brings practitioners increasingly into contact with their ego and the flow of their energy. Plateaus may be followed by periods when not much seems to happen. Some may quit just before a new summit is reached and sink back into selfdestructive habits. They become fearful of what they may encounter and stop practicing. When they begin contacting that energy. This is where students feel their negative karma and the effects of the accumulations of negative emotions. © Energy Arts. for better or for worse.
www.energyarts. students need approach their practice gently and find ways to challenge themselves with small successes so that their practice inspires them again. such as softening their shoulders or relaxing their stomachs Making the movements more connected and smooth Doing movements extremely slowly Practicing one movement over and over Relaxing into one posture and holding it for a minute or more Thinking of ways to continuously re-inspire themselves will keep the practice fresh and alive. Satisfaction must come from the inside and increasingly this is what the practice of tai chi can provide. © Energy Arts. Inc. They might try: Balancing the sinking of qi to the lower tantien and the raising of qi to the top of your head Focusing on relaxing particular body parts while doing the movements.com 55 .STAGE 7: RE-INSPIRATION In the period that follows a plateau or an encounter with a self-destructive habit.
' although I do have a handful of senior students who over many years have put in many practice hours to become excellent teachers in their own right.com 56 . Inc. It is not about me. I do hope however that what I teach is remembered. This demeans the lineage. There is an old Taoist saying. I continually tell students to focus on the work. I don't particularly care if I am remembered. the more pure the techniques and the better chance there is of maintaining the flow. the living tradition of the art that maintains its vitality over centuries and millennia. The closer to the original source of the transmission. I have never officially accepted any 'disciples.SECTION 3: ASSESSING TEACHERS AND YOUR APPROACH What is a Tai Chi Lineage? I was once asked how I want to be remembered in 100 years. © Energy Arts. www.energyarts. This is the concept of carrying on a lineage. like yoga before it." Lineage is important because it honors and preserves the material which runs like a river through generations. "leave no footsteps. has left the field open to celebrities and self-proclaimed gurus. The novelty of tai chi in the west.
Master Feng until © Energy Arts. Why? The most obvious answer is that few have the talent and dedication necessary to fully actualize the teachings. Inc. I studied the Chen style of tai chi with Feng Zhiqiang. Yang style tai chi. starting with Chen Man Ching. and into Beijing in 1928. In 1981 I became the first American certified to teach tai chi throughout all of China by the Chinese government.energyarts. www. From this experience and knowledge I have taught over 20. I studied with Liu Hung Chieh. I also studied the Yang style. derives. who was the last and youngest student of Ch'en Fa-k'e. This was so that the outer and inner teaching – the form and function -. inhouse student of the person who founded the Wu style. Wu. I've studied the Yang. who brought tai chi out of the Chen village. In the Wu style.com 57 . Often this honor was only bestowed onto one or two people.000 students and trained 500+ instructors worldwide.When a lineage is passed down. where tai chi originated.would not get diluted over time. the highest standard of practice is expected to be maintained down the line. then later with Yang Shoujung. who was an inner door. from where the name. the great grandson of the original Yang. My Training and Tai Chi Lineages I began tai chi in the mid-1960s. and Chen styles from some of the greatest masters and practitioners in the world.
his recent passing in 2012 was the head of all tai chi throughout all of China. © Energy Arts. the late Taoist Lineage Master Liu Hung Chieh. but I must emphasize my gratitude to Liu Hung Chieh.com 58 . Bruce Frantzis works with his main teacher. China.energyarts. www.com/internalarts-masters All my teachers have been important.energyarts. in Beijing. Inc. who taught very few people and whose lineage forms the main basis of my teaching. If you are interested in my story you can read more about my teachers by visiting the Energy Arts website here: http://www.
especially for a student who is looking for a tai chi instructor or a tai chi "master. emotions and longevity. which. such as mathematics or English.All "Masters" Are Not the Same While the term has been used for millennia in China." Once students know what they are looking for they can know what to ask for. the title of "Master" is often thrown around loosely in the West. It is very useful to know the different skill levels within any sport or movement form like tai chi. www. deepens and has a profound effect on health.com 59 . © Energy Arts. This is the dilemma that confounds many inexperienced people looking for a tai chi teacher. Inc. Tai chi affects the insides of the body and mind in ways that are not obvious and are even counterintuitive to those who have not learned from a good teacher. without much regard to its true definition and meaning. saving them from going down the wrong path or not achieving their full potential. More is required of a skilled tai chi teacher than one teaching an intellectual skill. When students are working with qi development and personal internal growth.energyarts. intellectual knowledge alone is insufficient. with practice. They do not understand that tai chi is a very sophisticated and carefully constructed body-mind training.
there is a long-established hierarchy of learning and teaching that progresses in five levels: © Energy Arts. The challenge today with regard to tai chi is not in finding someone to instruct you. there is no equivalent to a consumer's guide to help you choose among the thousands of tai chi instructors and there are few true masters currently teaching in the West. Five Levels of Credentials There are no black belts or other obvious markers of competence in tai chi. but rather finding someone who has been authentically trained. Unfortunately.com 60 . There are many teachers out there who have gone to a weekend workshop and then start teaching. Inc. Nevertheless.The level of the teacher's personal accomplishments also determines their capacity to transmit these qualities to another. www. (Can you imagine a medical student going to a weekend workshop and then practicing the next week?). The universal spiritual qualities of teaching intricate body-mind relationships mandate that teachers be able to embody and communicate the qualities they teach nonverbally.energyarts. in China.
com 61 . They receive the deepest and most secretive levels of specialized knowledge available in tai chi. LEVEL 3—STUDY DIRECTLY WITH A MASTER Senior students take classes with a master several days a week—if not daily—for at least a decade. Inc.energyarts. lineage holders are disciples who over time are chosen and specifically trained in the entire © Energy Arts. Their advancement to the next level depends on natural talent. Masters can be truly exceptional at some but not necessarily all aspects of tai chi. hard work and other factors. LEVEL 4—FORMAL DISCIPLE WITH SPECIALIZED KNOWLEDGE Masters are the formal disciples of lineage holders. LEVEL 2—INTENSIVE STUDY Junior students study regularly for at least five years with a master and actively practice for at least 10 years. www.LEVEL 1—BASIC MOVEMENTS AND BODY ALIGNMENTS Beginning students study until they are competent in the basic movements and body alignments. The overwhelming majority of China's active tai chi instructors belong in this category. LEVEL 5—LINEAGE HOLDER In a particular style of tai chi or martial arts tradition.
Until the 1920s.tradition to hold all. © Energy Arts. many teachers downplayed or completely eliminated its use as a fighting art. Inc. the martial side of tai chi was normally emphasized. However. Tai chi teaches the timing. of the tradition and the knowledge of the previous lineage holder. which have varying degrees of authenticity. the vast majority of available tai chi teachers lack such credentials. not only selected parts. who have been studying with me between 10 and 30 years. Although some masters are beginning to issue teaching credentials to students who have passed instructor trainings. From that time forward. and presence of mind necessary to succeed in unrehearsed fighting with someone who has aggressive lethal intent and cannot be psychologically dissuaded. a shift occurred during the 1930s. www. fighting strategies. as well as identifying Senior Instructors. I have certified only Level 1 and 2 Instructors. tai chi proved itself to be an exceptionally effective. Tai Chi as an Effective Martial Art In the nineteenth century. Each Senior Instructor has attained the highest levels of competence in numerous Energy Arts programs.com 62 . practical fighting art. much less the competency to offer such credentials.energyarts. and tai chi began to be taught purely from the perspective of health and longevity.
and therefore you cannot expect them to teach you tai chi as a practical fighting art. Relatively few teachers.Today. non-threatening Push Hands into their classes because it is an effective tool for training relaxation. Inc. however. In Push Hands. The weight of both practice-partners alternately shifts completely from the front to the back leg. only a small number of practitioners are sufficiently skilled in using tai chi's martial arts techniques to effectively teach how to counteract even the most severe violent circumstances. there are some teachers who can show a few of the fighting applications either with or without making martial arts the main focus of the class. Partners usually move forwards during attack and backwards during defense. Tai Chi Push Hands Many tai chi teachers will bring in some form of gentle. you and your partner's hands or arms touch and ideally remain in contact during the entire exercise through three basic progressive stages. However.energyarts. © Energy Arts.com 63 . Push Hands eventually can become as intense and rough as any contact sport. 1. www. Nevertheless. know how to use Push Hands specifically as a realistic self-defense training tool. the overwhelming majority of tai chi teachers and practitioners do not know the martial arts aspects.
No wrestling on the ground. the focus is on grounding (rooting).com 64 . 3. or other mat work techniques are involved. Only in the most martially orientated Push Hands styles. or to project power from your body to uproot your opponent. like the Chen style.2. Inc. strangles. forearms. Neither partner tries to hit or kick the other. awareness. in coordination with attack and defense moves. or yielding. only to unbalance and push. albeit at times in a very deep crouch. The goal is not to use overt muscular strength to overcome your partner. As both partners move back and forth. The basic circular Push Hands strategy is "one half of the circle defends and the second half attacks. is it permissible to also throw or apply joint-locks. intent. Rather it is to rely on relaxation. www. and moving qi energy through your body to produce the subtle yet significant physical power necessary either to withstand an opponent's onslaught. deflecting. sensitivity. shoulders. Then. their hands. elbows.energyarts. This is the first step in unifying the power of the whole body for maximum physical efficiency. pins. All Push Hands is done standing up. and possibly even hips engage in gentle or very serious attack and defense flows. Ideally all movements are much more circular than linear. For defense. this focus shifts quickly and the © Energy Arts. Both partners continuously turn their hips and waist from the front to the side.
by unbalancing or pushing rather than hitting or throwing as in jujitsu or karate. Your intent moves your qi. At first. You may wonder if you must learn self-defense to get the health benefits of tai chi. thereby moving your qi to the desired location. However. Thinking of either hitting or deflecting physical attacks with hands or feet automatically activates your intent. much less the even more complex energetic movements. © Energy Arts. Simple fighting applications help you remember how to move qi from point A to point B in your body.energyarts. knowing some simple fighting or self-defense applications for each move will help you remember some of tai chi's choreography and how to string the moves together in longer and longer sequences. Inc.goal becomes to counter by returning your opponent's force back to him or her. The simple answer to this is no.com 65 . provided that you have learned the necessary steps. The traditional and effective way the more qualified teachers were trained was by showing how specific postures would be used for self-defense. www. Self-defense metaphors are more easily remembered than other memory techniques. both within each move and in the transitions between them. It is difficult for anyone not trained in movement or dance arts to remember long sequences of relatively complex movements. most people have trouble remembering and then visualizing all the movements and technical energetic details.
stressed out. they become schematics for moving qi and thereby benefit your health and spiritual wellbeing. Emotional Self-Defense Emotions. in balanced proportions and at appropriate times. www. Inc. it is worth considering that if you have no violence in your heart. and Push Hands specifically.For those who abhor anything that resembles violence. make life smoother and more enjoyable. Rather.com 66 . either physically or emotionally. These principles are useful on many levels for our modern. However. Excessive aggression often can make you uncontrollably angry. Tai chi generally. Taoist philosophical principles of tai chi are very real and accessible to the practitioner. when your emotional balance is greatly disturbed you may involuntarily hurt yourself and others. physically and psychologically help balance your emotions by smoothing out the excessive secretions from your internal organs that make you pre-disposed to certain damaging emotions.energyarts. Anger can © Energy Arts. world. These pieces of ancient wisdom carry over into the psychological arena and offer excellent tools to soften the potential emotional shocks and blows of life. internal visualizations (mental pictures) of self-defense moves do not create the seeds of future violent intent.
you may not look before you leap. or the desire of others to get even with you.com 67 . the yield to force principle can enable you to psychologically refuse an emotional bully a solid place to hit. Without being obvious.energyarts. Another tai chi quality. The stressful emotional havoc that anger can wreak on yourself or others. makes many bullies lose interest in using emotional force on you. to become more sensitive and aware. or coerce you into doing something to which you fundamentally object. © Energy Arts. is physically and emotionally debilitating. Inc. strength within softness. control. Listening to and interpreting your opponent's force or energy trains the emotionally unperceptive (those who are constantly putting their foot in it). Because you can't emotionally slow down and understand what is going on. www. Emotional bullying is common. unsatisfying relationships. as they intuitively know it will not be worth the trouble. with a stressful level of force many don't appreciate.cause you to say and do things impulsively that you may later regret. either through lost friendships. The emotionally softening tai chi principles of "following and yielding to an opponent's force" can help circumvent the endless emotionally painful situations that fill the lives of many. creating enemies.
One of the major differences among styles is "frame. All improve health." which refers to size of their external movements – the positions of the arms in relation to the body. as is the case with the Chen Style (although all styles have fast forms). There also can be differences whether or not explosive.SECTION 4: CHOOSING A STYLE The Appropriate Tai Chi Style for You Choosing a style to learn closely follows in importance the question of from whom you learn. All develop chi. © Energy Arts. circular movements. for example – and their energy development techniques. and all incorporate flowing. all tai chi styles have far more similarities than differences. fast movements are incorporated. In both cases one key factor is considering why you want to learn tai chi.energyarts.com 68 . reduce stress and help you move more gracefully. usually in slow motion. Essentially. Inc. or sequences of movements through which tai chi techniques are practiced. www.
Let's look at the five major styles: Yang Style Tai Chi Yang style tai chi is the most popular and widely practiced tai chi style worldwide. In England and the U. knowing a bit about the styles will upgrade and guide your knowledge. www. Chen Family and Hao Family. Wu Family. and in China there are even more. All five styles can give you tai chi's health benefits.While most practitioners choose to learn based on the quality of the teacher.S. at least 20 main variations of the Yang style exist.. Each style takes a different approach toward specific movements and many variations are contained in each school. Historically. tai chi has been referred to as of the Yang Family. The various schools © Energy Arts. Four of tai chi's five major styles—all except the combination styles— derive their name from the founder's surname. Each school is composed of practitioners who follow specific leaders or teachers within the style. the convenience of the school and other personal factors. Their forms may have recognizable stylistic differences. trademark movements or develop specific self-defense techniques. The Five Major Styles of Tai Chi Each style has a different syllabus.com 69 .energyarts. Inc. structure and flavor to the application of its techniques.
and his grandchildren. www. however. will be called Yang . as such.originated from the approach of different masters and from different regions within China. Chuan You. encompass the vast majority (80 percent or more). with all their variations. Click here to see Bruce Frantzis doing Yang style tai chi. most Wu schools emphasize small. However. looks different from the others to a greater or lesser degree and may emphasize different technical points. is the largest variant of the Yang style. compact movements over large or medium-sized ones.energyarts. Yang style is done in a medium frame. Wu Style Tai Chi Wu style tai chi is the second most popular style. Wu style tai chi was created directly from the Yang style and.com 70 . Click here to see a video of Bruce Frantzis doing Wu Style Tai Chi Chen Village Style Chen Village style tai chi is the original style of tai chi from which the Yang style was created. Inc. Generally. It is relatively hard to find Chen style teachers and © Energy Arts. All. Yang and Wu style practitioners. Wu Jien Chuan. his son. Each variation has a distinct flavor. It has three main variations with strong stylistic differences that derived from the founder. unlike most traditions in the Yang style.
Its primary focus is on tai chi's more internal qi movements with physical motions being much less important. consequently it is difficult for the elderly or injured to learn. As such. Unlike most tai chi. Click here to see Bruce Frantzis demonstrating the Chen Style Hao Style Tai Chi Hao style tai chi is exceedingly rare in China and almost non-existent in the West. The complexity of its movements.com 71 . © Energy Arts. not all the movements of the Chen Style's first level of training are done in slow motion.energyarts. it is considered an advanced style that is difficult for practitioners without significant background knowledge of tai chi to appreciate. as such. which include fast releases combined with jumping kicks and stamping actions. Inc. The Chen style alternates slow-motion movements with short. fast. is often more appealing to young people. Its frame is extremely small.adherents account for about one percent of tai chi practitioners. www. makes it more athletic and physically difficult than most other tai chi styles and. Chen style is medium to large frame. It demands more physical coordination and may strain the lower back and knees more than other styles. explosive ones.
How large do you make your external movements? Large frame styles have obvious extended arm movements with large waist turns and long deep stances. Each style has versions with different frame sizes. Small frame styles condense the © Energy Arts.Combination Styles of Tai Chi Combination styles are the third most popular. Inc. amalgamates the Hao style with hsingI and bagua. which was created by Sun Lu Tang. A popular combination style of tai chi. These styles freely mix and match movements from the four other tai chi styles as well as movements from other internal martial arts styles. after Yang and Wu styles. larger ones need larger frames. Frame is used in the sense of the size of a picture frame. another factor comes into play.com 72 .energyarts. Generally. such as bagua and hsing-i. is a key element of picking a good fit for your own practice. www. A frame may be looked at from two basic perspectives: 1. Sun style tai chi. Choice of Frames Once you have chosen a style of tai chi. each style emphasizes a frame. Smaller physical movement fits in smaller frames. and this. along with the way they develop energy and technique.
the outside opening the inside. but only 5-10 inches in a similar small frame style. www. medium to small waist turns and shorter stances. wrist or elbow may move 30 inches in space. in a small frame style.com 73 . They emphasize correct movement of qi through the deeper internal systems inside your body— including the spine. internal organs and spaces within the joints—to create correct and efficient physical movements and body alignments. but only half that amount. Inc.movements. 2. From the external to the internal.energyarts. © Energy Arts. These shorter stances usually stand higher although they can go as low as the most stretched-out large frame stances. In a large frame style movement your hand. How do you develop qi? Large frame styles emphasize correct external movements and naturally focus your attention to the space outside yourself. This is done in order to ultimately influence your deeper bodily systems and the creation of qi within you. The initial strategy is to focus your attention on the muscles. In large and medium frame styles your waist may turn a full 90 degrees completely to the side. tendons and alignments needed to maintain your skeleton's structural integrity. using relatively small and subtly intricate arm movements. 45 degrees or less. Small frame styles use a more internal approach.
deeper. © Energy Arts. All this occurs simultaneously without extending your hands and feet very far away from your torso. less extended. Inc. However.Some people and body types may prefer the long extended movements of large frame styles.com 74 . www.energyarts. the large frame strategy is to focus on outer stretching. Small frame styles focus more on inner stretching—releasing internal organs and ligaments while increasing the spaces between your vertebrae and within your joints. just as in a leg split where the lower you go the more you stretch. They make it easier for you to focus on the emotional realities you live with consciously or unconsciously. It is slightly more common for long-limbed body types to gravitate toward the extended movements of large frame styles and for those with shorter limbs or a longer torso to prefer small and medium frame styles. others may find the compact. close movements of medium and smaller frame styles more appropriate. longer stances may aggravate the knees and back for some body types. Small styles have an inner orientation and tend to release bound or stagnant energy faster. Although all frame styles stretch the muscles and make the body more flexible. Hands and feet extend farther and farther away from your torso creating a lengthening effect.
Inc. Medium and short forms originate from their style's long form. it is more likely you will acquire the interest and desire to learn longer forms. Generally. the longer a form.energyarts. medium and long — and these forms may be similar or radically different. Short Tai Chi Forms Most beginners are better served starting off with a short form. After a little grounding in the art. www. Most forms practiced for health and stress reduction are done slowly. Short forms usually have 15 to 40 movements. which they are more likely to finish and practice. the deeper it works its benefits into your body and the greater the commitment it demands.com 75 . a few schools from all tai chi styles teach forms that alternate slow-motion moves with fast ones.Choosing the Appropriate Form Length Each style contains a number of individual or repeated movements (postures) called a form or set. Although the vast majority of tai chi schools only teach slow-motion forms. they all have a variety of form lengths — short. and long forms 80 or more movements. some of which repeat. © Energy Arts. Shorter forms require less commitment from you in terms of practice and learning. medium forms between 40 and 70. While styles generally have a dominant frame. The postures are connected by smooth transitions that create a seamless flow.
© Energy Arts. As you go deep into the body you stretch soft tissue— tendons. Inc. Medium-Length Tai Chi Forms Medium-length forms of between 40 and 70 movements are most commonly found in the Yang and Chen styles. but don't repeat specific postures as many times as long forms do.Short forms provide most of the essential broad benefits tai chi can offer. which reach deeper into the body.energyarts. And because short forms take less time to learn and the sequences are easier to remember. they challenge your physical coordination skills more. you can maintain the practice in only minutes a day. Medium-length forms are better than short ones in terms of the number of different postures. although not to the same degree as the long forms.com 76 . They tend to contain most of the postures (moves) of a long form. they require less stamina and time than long forms. However. ligaments and fasciae—and increase range of motion. The perk is that you obtain the real experience of doing tai chi without having to make a major commitment in terms of learning or practicing. Because they have significantly more individual movements than short forms. they are ideal for older people who may have less stamina or are beginning to experience memory problems. www.
energyarts." © Energy Arts. In other words. Wu and combination styles are divided into three clear sections.Long Tai Chi Forms Long forms provide tai chi's maximum benefits. the more movements there are the bigger volume of energy you accrue per minute of your practice routine. Unlike short forms. the long forms of the Yang. Some find it hard to remember what move comes next. Long forms are designed to exponentially increase the flow of qi at regular intervals during the form. Inc.com 77 . Long forms require the most work. www. There is an even bigger jump experienced in energy accrual when you do a long form's second and final sections. commitment and perseverance and are initially more difficult to learn. "Energetically. especially if they do not have someone to follow or have not practiced for a while. At the end of each movement phase your energy revs up to a higher level. each new and different individual posture provides added benefits to your whole body's qi circulation.
energyarts. using a standard baseline of a 108movement long form. which normal movement alone usually will not unravel. Inc. which are regularly interspersed throughout the form. can jar the joints and spine. 25 minutes. The Chen style's explosive movements. From start to finish. chemical or psychological trauma. © Energy Arts.com 78 . All styles work equally well for healing musculoskeletal and internal organ problems due to weakness or energetic imbalance. www. the small frame. slow motion. an hour or more. Further Considerations: Style. 45 minutes. For problems caused by external physical. and for back problems specifically. depending on the number of movements and your practice speed. Form. Frame and Length The styles that are done in slow motion tend to be more effective for healing.How Long Does It Take to Do a Form? For health and stress reduction the forms are done at four degrees of slowmotion speed. A short form can range from between three and 20 minutes to complete. very slow. a moderately fast degree of slow motion would need 15 minutes. This is due to their ability to release stuck energy deep in the body. deeply internal styles tend to be more effective. This tends to make it less effective for healing in general. and a superslow speed.
Inc. However. For those with a bad lower back or injured knees. the following points should be considered when choosing a style: The physical coordination skills of the Yang. longer stances can make your legs stronger at a faster speed. deeper. www. longer stances. especially for the legs and hips. Deeper. If your body is extremely tight and your goal is to get stretched out. As such. you are more likely to finish learning it.energyarts.com 79 . Wu and Hao styles are usually the easiest to learn. forms with higher stances are better. the large styles of tai chi will initially work faster. more common in large frame styles. Large styles initially make it easier to develop leg strength because of their longer and deeper stances.The Best Style for Beginners If a style is naturally more comfortable and easier for you to learn and remember. can aggravate the knees and back. the smaller styles will also get the same job done over time. combination styles are in the middle and the Chen style is the most difficult. If your knees are in good shape. © Energy Arts. remember the order of the moves and practice it on your own. Smaller frame styles tend to have higher stances.
short form styles are generally best for people over age 50sbecause they take longer to learn movements than younger people. www.com 80 . is a better bet. Inc.energyarts. © Energy Arts. which can be fairly intact even into the mid-70s. and maybe even qi gong. at least not until their body reached a certain point of strength. None of them did any of the fast. shaking. The Best Style for People over Fifty The slow motion. is a person's cognitive function. Once the function becomes impaired. with simpler movements. Feng would encourage students not to do any of these movements. Smaller styles make it easier to access the more internal work tai chi has to offer. jumping in the air and doing a kick. what goes up must come down. something with less movements. The key however. When I was in Beijing studying with Feng Zhiqiang. vibrating movements that exist in Chen style tai chi. including making it easier to work directly with the internal organs. he had students who didn't start with him until they were in their 60s or 70s. Stamping your feet on the ground. and with that comes a shock.
energyarts. smooth movement forms that have no potential shock factor to the physical body are ideal for seniors. once you have some tai chi background. Therefore.com 81 . Inc. www. is a less frustrating and easier path for older people to enjoy. the bigger movements of large frame styles may be easier to remember initially and the smaller styles more fascinating. if desired.Slow motion. © Energy Arts. beginning with a short form and learning a long form later on. absorb and remember tai chi. For elders.
However." Initially. If you have the physical movements correct but are not getting the energy to flow. then you are missing out on many of the benefits of tai chi and simply doing a physical exercise. it is important that your teacher—whatever style he or she teaches—includes some degree of internal qi work in order for you to get the maximum benefit from your practice. if you do tai chi for selfdefense or high performance. 95% Internal The real question when looking at a person doing tai chi is. "Tai chi is about energetic fitness and the measuring stick is how well your qi is flowing. Inc. www. having a teacher who just knows the movements and alignments will be enough to get you started. "Do they have qi in their their tai chi?" I teach a course called Get More Chi in Your Tai Chi because I have found that so few students know the basic energetic principles that form the foundation of a solid tai chi practice. It is important to find a competent teacher and to learn how to feel.com 82 . © Energy Arts. Learning to do this will take time but will be well worth the rewards: better health and more aliveness.Tai Chi is 5% External. move and store energy.energyarts.
This occurs in two ways. This is the way to acquire a foundation and then progressively advance. without tension. the mind moves the qi. one stage building on the next until you reach a high level of qi development. Here. The first is through the normal use of awareness. gently focus your will and intent like a laser to accomplish X or Y. This is the entry point of practice. so that access is becoming more openly shared. Nevertheless. step-by-step. www. Inc. the work itself can be definitely challenging. in much the same way that golf can sound easy—you just hit a ball through the air and tap it into a hole in the ground. is the process of how human beings can influence their qi from within. © Energy Arts.com 83 . You then. Developing qi can sound deceptively easy. will and intent. your mind has a specific goal of what you want to have happen. The basic tai chi principle at work here. right? But when its components are clearly laid out one can begin to see the complexity.energyarts. These ancient traditional barriers are beginning to break down.SECTION 5: HIGHER LEVELS OF PRACTICE Subtle Energy: Qi Development and the Heart-Mind For most of human history the higher arts of learning how qi energy works have mostly been kept secret and only shared with a privileged few.
"Tai chi helps you to profoundly relax—physically. mentally and spiritually—so that joy and compassion can flourish. Although intent or will enables you to achieve focused goals. Inc. It is diffuse rather than goal-orientated. using it exclusively is often myopic and devoid of balance. The Heart-Mind functions before the specific conscious intent to do something arises. In the Heart-Mind.energyarts. For example. © Energy Arts.com 84 . It flashes with an intelligence that shines before words and intellectual descriptions monopolize your awareness. emotionally. where the energy art of tai chi comes alive. The Heart-Mind merely has a general tendency or possibility." The second is the Heart-Mind. located in the center of the chest next to the physical heart. there is no schism between the talking head and heart-felt wisdom. rational intellectual thoughts and what we call the emotional feelings of the heart are one. It also gives your intention the power to function well. The Heart-Mind is the center of consciousness in the body. Here. The Heart-Mind is what makes human beings more than just jumbled emotions or biological thinking machines. the conscious or unconscious sense of how to achieve your goals often leads either to positive or negative ramifications that can affect your whole being as well as your inner and external environments. www.
it has a subtle mysterious quality that must be experienced for it truly to make sense.com 85 . It is said that you only can go as high in tai chi as your foundation is solid and deep. by its very nature. It will be most useful if you have a teacher who is willing and able to teach qi work from the start. It is not at the level of intent but at the level of the Heart-Mind that inner peace. intuition and spiritual insight arise.energyarts. using the intent only allows you to see clumps of trees. progresses from the gross (which is easier) to the subtle (which is more difficult). How qi works can be intellectually described. © Energy Arts. www. even if you can't yet feel the qi energy inside you. so that over time you can develop a sense of it. Developing qi. You can simply imagine your qi moving in line with the specific recommendations your teacher gives. When encountering the qi of tai chi. like love. emotional balance.The Heart-Mind allows you to see the whole forest of consequences. Inc. This will help you benefit even more from the physical exercises. However. it will most reliably happen through a series of basic processes on which different teachers have different views.
Two Phases of Qi Development Upon recognizing what your own qi feels like. wrote a book that poetically describes this process.energyarts. internal organs and glands. you now learn to put it into your nerves. Imagination Becomes Reality (Dragon Door Publications. spinal system. step-by-step. 1 Yang style tai chi teacher. you find and release the rev in your joints. has been locked habitually into a constant rev. Here you want to release the more-subtle nervous buzz of blocked qi inside all your body's tissues. This rev or buzz is how stress seeps through and hardens into your body. or even worse. © Energy Arts. Relaxing and releasing the nerves themselves enables you to recognize the constant buzz that runs through your entire nervous system. With a growing capacity to relax. blood flow.1 Most of us are not aware of this ever-present stressful buzz because it has become so normal. Liang. you begin two separate phases that synergistically work with each other. The first is centered on your central nervous system. Having gained the experience of putting your mind (awareness) into your muscles.T. Progressively. This buzz is a sure sign that your nervous system is either beginning to rev up (like a car going from 0–60 miles per hour in a few seconds).com 86 . you move into the second phase. T. www. You now focus on ways to re-soften this nervous buzz inside you and progressively relax and release it from your nerves. 1992). Inc.
the secret of tai chi and the family of internal arts. to specifically address stagnant qi issues. This may happen naturally as your tai chi improves or because you learn to apply various techniques from the 16-part neigong system.com 87 . right or other channels of the body. Resolving stagnant qi conditions can become major ongoing projects. Inc. left.energyarts. © Energy Arts. Working with various openings and closings so that when you are pulsing between opening and closing you don't get stuck on either end of the pulse.Each stage of releasing the rev from your bodily systems makes your body more awake. This takes you into more subtle and powerful experiences of what it means and feels like for your body to be fully alive. Releasing Stagnant Qi An essential part of recognizing and releasing the buzz inside your nervous system is to release any stagnant qi. www. Neigong methods within tai chi that resolve stagnant qi situations include: Getting the balance right between sinking your qi to the lower tantien (a center of energy roughly under and behind your belly button) Clearing stagnant energy from the central.
however. www. Initially.Tai Chi Postures and Specific Energy Flows It is important to know that individual postures (movements) have specific qi flows. Inc. Individual postures create specific qi flows within particular parts of the body.com 88 . Small series of movements benefit the body's overall qi in specific ways. you may get spontaneous insights into how specific energy flows work. impressions are usually more vague and imprecise. For example: Inside to outside. Intermittently. right to left Towards or away from the spine. lower tantien. or central channel of energy Within the energetic space or aura around your body Between the physical body and the boundary of the aura. as do four or more linked moves. You sense you know but aren't quite sure how. The qi flows of these linked movements have specific internal rhythms. or just out of reach. outside to inside Up to down.energyarts. which together create a certain kind of qi. © Energy Arts. You can make your qi flow in various specific ways. down to up Left to right.
Chi flows may stay focused only within the physical body to the edges your skin. © Energy Arts. commonly called the bioelectric field. These ancient methods. which have been kept relatively secret for millennia. they may be communicated on a surface. so the 16 neigong components also have neither a beginning nor end point. which became what is often called qigong today and formed the energetic foundation of the internal martial arts of bagua. only descriptive.com 89 . have immense depth. Later their work created neigong. Supercharge Your Tai Chi with the 16 Neigong Components Taoist monks developed their qi to maintain superior health. medium or very deep level. where there is no definitive starting or ending point and each is organically connected to the rest. tai chi and hsing-i. heal illness and realize profound inner stillness and spirituality. or may extend into the external space around your body. www. etheric body or aura. As such.energyarts. With good teachers. The order in which these are written and described in my books is not fixed or linear. As it is impossible to state the precise beginning or end of a circle. Each one of the components of neigong could merit a very large book of its own. Inc. Each component forms a segment of a continuous circle.
Causing qi to travel along all the various ascending. Part of this is concerned with how to transform or dissolve and release the qualities of the energies flowing within specified channels. you do the opposite—shrink your belly when you inhale and expand it when you exhale. 2. descending. it becomes possible to go to a deeper. your belly expands as you inhale and shrinks when you exhale. They are: 1. Some are comfortable teaching the 16part neigong system openly.com 90 . from the simple to the complex. www. others only in secret. all of them or none. The complete neigong system can be made accessible for an ordinary person. Every anatomical part and energetic function within your body and external aura will get larger and smaller in coordination with the expansions and contractions of your belly.each and every time you go around the circle of 16.energyarts. Any individual tai chi school may know or teach a few of the components. more fulfilling and beneficial level with each individual component. Inc. Breathing methods. © Energy Arts. In regular breathing. although it is generally only known or taught by tai chi martial arts masters. and lateral connecting channels within the body. In reverse breathing. The whole process includes methods to help you feel your qi so that you can move it smoothly to where it will work most efficiently for varying purposes.
Bending and stretching the body's soft tissues from the inside out. 5. like the gravity flow of a black hole or dwarf star. contraction. like iron filings moving toward a magnet. Closing means to condense inwards. Many of these are not widely known in the West. © Energy Arts. Closing carries no connotation of tension. and spiritual sides of yourself. Inc. and get smaller along an inward direction of motion. or force in the movement. or flow outwards and emanate like a sun. Precise body alignments to prevent the flow of qi from being either blocked or dissipated. and along the direction of the body's yin and yang acupuncture channels. Opening means to expand.3. 6. Opening and closing methods. and resolving all blockages of the physical. only continuous inward flow toward a point of origination. emotional.energyarts. 4.com 91 . releasing. 7. From a Western perspective. Moving qi energy through the main and secondary acupuncture channels. www. from the outside in. energy gates and points. as well as a multitude of tiny channels that cause specific functions to occur. grow larger. Dissolving. practicing these principles brings about exceptionally effective biomechanical alignments.
Generating circles and spirals of energy inside your body that have been almost entirely dormant. and spots within the brain and spinal cord). as well as amplifying and controlling the flow of these currents that are already naturally operating well.energyarts.Opening and closing actions can occur within any of the body's soft and hard physical tissues. aura. etc). as they interchange and connect both with the contents of the physical body and non-physical mental states. glands. Working with the energies of the external aura (etheric body). aura. © Energy Arts. Moving qi to any part of your body at will (especially the internal organs. 10.com 92 . Inc. 9. and the rest of the psychic and spiritual forces and flows that exist within the universe. www. opening and closing can occur anywhere within the body's subtle energy anatomy (channels. This includes absorbing or projecting qi from any body part at will. equally. going beyond the personal to the connections between the physical body. Equally. points. 8.
which ultimately controls all the other channels. 13. Awakening and using the body's central energy channel.Awakening and controlling all the energies of the spine. This includes the vertebrae.Energy Arts students perform Wu Style Tai Chi 11.energyarts. www. © Energy Arts. 12. Awakening and using the body's left and right energy channels. and the spinal cord itself. cerebrospinal fluid.com 93 . and what they connect to. Inc.
16. also called the heart center. The upper tantien. © Energy Arts. the main energetic center that directly affects all physical functions. the "higher" human spiritual centers. Lacking number 16. and is considered the source of consciousness within the body. 15. Developing the capacities and all the uses of the body's lower tantien. Developing the capacities and all the uses of the body's middle and upper tantien. and our sense of being stable and grounded in this world. it is difficult to absorb and integrate the good qualities of the other 15 in a stable and comfortable manner.energyarts. governs all relationships. It is also responsible for well-functioning thought processes and potential psychic capacities. www.com 94 . the pituitary and pineal glands. Inc. Permanent integration is different from a temporary buzz. including death.14. Integrating and connecting each of the previous 15 components into one unified energy. or having a lot of energy that generates strong experiences but ultimately goes nowhere. located within the brain. physically and otherwise. The middle tantien. is critical to longevity because of its ability to activate the master glands of the body. our sense of bodily fear or insecurity. It is intimately tied to our most subtle emotions and intuitions.
which spanned a decade.com.com or at www. I also invite you to join my mailing list at www.taichimaster. He learned the Chinese language and became immersed in the traditions of China during his training there. that you now better understand the tai chi world.energyarts. Thank you and good luck on your tai chi journey. he has drawn on 16 years of intensive study in Asia to develop a systematic approach to teaching Taoist energy arts. www. workshop or online course in the future. I invite you to join me at a retreat. This has enabled © Energy Arts.com 95 . Fluent in Chinese and Japanese. which has received little exposure in the West. Inc.000 Westerners these practices. healing practices. meditation and martial arts having taught over 15.energyarts. Part of his lineage empowers and directs him to bring practices based on that tradition to Westerners.ABOUT BRUCE FRANTZIS AND ENERGY ARTS Thank You It is my hope that the information provided here has been helpful to you. The Taoist lineages that Bruce Frantzis holds and teaches today are in the Water tradition of Taoism. About Bruce Frantzis Bruce Frantzis has more than forty years of experience in qigong.
Inc. Frantzis was accepted as one of only two disciples of the late Taoist Sage Liu Hung Chieh.him to bridge the gap between Chinese culture and the West and to bring living Taoism to Westerners in a way that they can comprehend and learn. In 1981. © Energy Arts. Taiwan. Morihei Ueshiba and Han Hsing Yuan (I Chuan). In 1986. Prior to becoming a Taoist Lineage Master. as well as Lao Tse's Water method of Taoist meditation. www. Frantzis studied acupuncture and worked as a qigong therapist and tui na bodyworker in medical clinics in China. Yang Cheng Fu's eldest son Yang Shao Jung. Liu had been declared enlightened by the Tien Tai School of Chinese Buddhism. Liang. Mainland China and Japan including Kenichi Sawai. Lin Du Ying and Feng Zhi Qiang (Yang and Chen style tai chi). For several years. T. hsing-i. Frantzis studied bagua. Liu formally passed his lineage to Frantzis. In 1981 he was the first Westerner to be certified in Beijing by the People's Republic of China to teach the complete system of Tai Chi Chuan. qigong and Taoist meditation daily with Liu in Beijing. Frantzis has studied with some of the greatest masters of Hong Kong.energyarts. empowering him to teach bagua.com 96 . a practice which had been virtually unavailable to Westerners. T. Wang Shu Jin and Hung I Hsiang (bagua and hsing-i). tai chi. tai chi and hsing-i.
comprehensive system of programs that can enable people of all ages and fitness levels to increase their core energy and attain vibrant health. After the death of Liu Hung Chieh in 1986. the founder of aikido. 97 . Frantzis began his comprehensive study of martial arts. He offers workshops and instructor trainings in North America and Europe.Twenty years of prior training provided a foundation to prepare Frantzis for Liu's teachings. Frantzis journeyed back to the United States. He has lectured at Oxford University in England and served as an advisor to Harvard University's Qi Research Group. To pursue advanced training. where he trained for two years with Morihei Ueshiba. At the age of twelve. jujitsu and aikido by the age of eighteen. He earned black belts in judo. © Energy Arts. Frantzis also spent two years in India studying advanced yoga and Tantric practices. Bruce Frantzis has developed a practical. He then went to China and studied Taoist energy arts for 11 years. he moved to Japan. Inc. About Frantzis Energy Arts Drawing on sixteen years of training in Asia. healing therapies and meditation. karate. Frantzis has personally certified more than 400 instructors worldwide.
Inc. together with the Longevity Breathing® Qigong program.The Frantzis Energy Arts® system includes six primary qigong courses that. Core Qigong Practices The Core Energy Practices consist of: Longevity Breathing® Dragon and Tiger Medical Qigong Opening the Energy Gates of Your Body™ Qigong Marriage of Heaven and Earth™ Qigong Bend the Bow™ Spinal Qigong Spiraling Energy Body™ Qigong Gods Playing in the Clouds™ Qigong © Energy Arts. 98 . progressively and safely incorporate all the aspects of neigong—the original qi cultivation (qigong) system in China invented by the Taoists.
© Energy Arts. CDs and DVDs Taoist meditation series: Relaxing into Your Being.energyarts. Inc. California. For a complete list of Energy Arts events please visit www. retreats and corporate and public workshops and lectures worldwide. 99 .energyarts..Books.com/events. please visit www. TAO of Letting Go CDs Qigong: Opening the Energy Gates of Your Body and Dragon and Tiger Medical Qigong Instruction Manual. The Great Stillness and TAO of Letting Go. To search for Energy Arts Instructors in your area. Dragon and Tiger DVD Set Internal Martial Arts: Tai Chi: Health for Life. Inc. based in Marin County. Train with a Certified Instructor The Energy Arts website contains a directory of all the certified instructors worldwide.com/energy-arts-instructor-community. Energy Arts offers instructor certification programs. The Power of Internal Martial Arts and Chi and Bagua and Tai Chi Workshops. Retreats and Instructor Training Opportunities Bruce Frantzis is the founder of Energy Arts.
emotional or psychological problems should consult a physician or psychotherapist before embarking on these programs. internal martial arts. P. These programs are especially valuable for alternative and conventional health practitioners. Longevity Breathing Yoga. athletes. Energy Arts events are not intended as a substitute for the services of a physician or psychotherapist. Box 99 Fairfax. Inc. © Energy Arts. Energy Arts offers courses in qigong. 100 . Taoist meditation and related subjects. martial artists and people looking to enhance other forms of exercise. O. Inc.Energy Arts Contact Information Energy Arts. The Frantzis Energy Arts® System provides the tools to increase your core energy and attain vibrant health.454. CA 94978-0099 USA Phone: 415.5243 Health & Safety Notice Anyone with medical.