Correspondence Course Textbook of Tai Chi Pile Power: Tai Chi Pile Power
Tai Chi Pile Power One - Qixinzi
Stand naturally with both feet horizontally apart and as wide as the shoulders, forming a "11" shape. Keep your head straight, body upright, eyes slightly lowered looking obliquely downward, and relax your entire body from head to toe. Let your hands hang naturally at the sides of your thighs, and place your tongue against the gum behind your front teeth.
Mental Method:
After relaxing your body, visualize yourself merging with the vast universe, entering a state of self-forgetfulness.
Tai Chi Pile Power Two
1. Stand with your feet horizontally apart, slightly wider than shoulder-width, forming a "11" shape. Relax from head to toe, then slightly bend your knees into a high horse stance with the intention of having a round crotch. Hollow your chest and stretch your back (keep your waist straight, chest flat, neither protruding nor bending, and relax your shoulders).
2. Slowly lift your arms to shoulder level, with elbows slightly lower than shoulders. Forcefully press the scapula forward towards the chest, forming a circular shape in front of the chest (adjust for comfort). Press the hips forcefully towards the pelvis.
3. Naturally spread your ten fingers, bending them into a tiger claw shape. Keep the hands two inches apart, palms facing inward, about one foot and three inches away from the chest, forming a flat circle. Keep your neck straight and head upright without tilting, keeping it comfortable. Look straight ahead between your hands (or focus on a distant target). Do not open your eyes too wide.
Mental Method:
1. Connect the Jianjing point to the Yongquan point in a line for 12 minutes, finding the feeling of relaxation. If you feel numbness, heat, or swelling in the Yongquan point, it is correct.
2. Relax the Jianjing, Quchi, and Hegu points.
3. Press the scapula forward.
4. Press the buttocks forward.
5. Push the knee joints outward.
6. Push the arms outward (both pushing outward and embracing inward, giving the sensation of holding a ball).
7. Focus your mind on the Dantian and breathe deeply into it.
Each movement lasts 12 minutes, each cycle lasts 810 minutes. You can perform as many cycles as you wish, usually 8-10 cycles.
Closing Form
Return to the original posture. Bring both hands from the sides of the body to overlap at the abdomen's Dantian area. Place the left hand's Neigong point over the right hand's Waigong point, pressing onto the Dantian. Keep your head straight, body upright, and look forward.
Mental Method:
Visualize the true energy of the whole body being recycled through the limbs' meridians back to the Dantian.
Discussion on Tai Chi Pile Power (Complete Draft)
For thousands of years, traditional martial arts have evolved from scattered ancient origins to today’s numerous schools. What has kept them alive and developing until today? Internal power! Internal power is the essence of traditional martial arts, and its specific cultivation is achieved through standing pile exercises.
Standing pile exercises are the foundation of internal training in traditional martial arts. Practitioners enter a relatively static mental state through the use of mindfulness while standing in a pile, thereby achieving balance of yin and yang, opening meridians, harmonizing qi and blood, nurturing primordial qi, and ultimately strengthening the fundamental essence. Through pile exercise training, one can make the true qi move freely within the body. The application of mental methods allows one to enter a state of tranquility, achieving the realm of unity of heaven, earth, and humanity.
Among various pile methods, Tai Chi Pile stands out as a prime example. Although many schools bear the name "Tai Chi Pile," their actual content varies. Generally, Tai Chi Piles emphasize adjusting the body posture during standing to relax the limbs and eliminate stiffness within the body. However, the Tai Chi Pile of the Wudang Taibai Secret School emphasizes balance between looseness and tension, placing even greater emphasis on the application of consciousness.
The author discusses the contents of Wudang Tai Chi Pile below:
I. A Brief Discussion on Tai Chi Theory and Methods
"The Dao generates one Qi from nothingness, and from this one Qi, Yin and Yang are produced." Yin and Yang represent two completely different natures. They are both relative and interdependent. Relatively speaking: when Yin reaches its extreme, it turns to Yang, and when Yang reaches its extreme, it changes. Interdependently speaking: when Yin and Yang embrace each other, all things flourish. This is an eternal truth and also the basis of Daoism. This is the essence of the famous Tai Chi theory of Daoism.
The name Tai Chi has a long history, first appearing in the "Commentary" section of the "Yijing" which states, "The Yi has Tai Chi, which gives birth to the two instruments." Wang Zongyue of the Qing Dynasty said in his "Treatise on Tai Chi Chuan": "Tai Chi arises from Wuji and is the mother of Yin and Yang." Both statements express the meaning of Tai Chi: Tai Chi evolves from Wuji and represents the nature of Yin and Yang. In natural phenomena, it manifests as heaven and earth, day and night. Therefore, ancients continuously summarized and perfected this doctrine, eventually concluding that "all things under heaven can be divided into Yin and Yang." They used this to help people observe, understand, and recognize things and their development. The dialectical theoretical system of the unity of opposites of Yin and Yang is widely applied in various fields, including Tai Chi Chuan.
Tai Chi theory mainly discusses the dialectical relationship of the unity of opposites of Yin and Yang. It should be said that it applies to any field, including martial arts combat. In martial arts combat, more attention is paid to the changes of Yin, Yang, emptiness, fullness, motion, and stillness. For example, motion in combat and stillness in pile exercises both reflect the principles of Tai Chi theory. When discussing martial arts combat, it is essential to talk about pile exercises! The cultivation of pile exercises includes static piles and dynamic piles. Due to the differences in practice forms, the specific requirements also vary, depending on the purpose of self-cultivation.
II. Principles of Tai Chi Pile Exercises
The Wudang Taibai Sect places great emphasis on the cultivation of pile exercises. Tai Chi Pile is the starting skill of the secret Dan method of the Wudang Taibai Sect and is a representative pile method. The way of cultivating Tai Chi Pile prominently reflects the characteristic of entering the Dao through martial arts of the Wudang Taibai Sect. It also perfectly embodies the specific application of Tai Chi theory in internal power.
Tai Chi Pile has a long history, said to be transmitted by the Taoist ancestor Laozi and passed down to Wudang through Master Yin. Although this claim cannot be verified, one can infer from the function and effect of this pile that the person who invented it was a sage. This great scholar was proficient in many doctrines such as Yin-Yang and Five Elements, human meridians, martial arts techniques, and internal alchemy.
Tai Chi Pile has unique aspects in practicing external form: from the beginning, it seeks the cultivation of Heaven, Earth, and Humanity simultaneously. So-called Three Talents refer to: (1) cultivating the heaviness of the arms; (2) cultivating the mixed yuan energy of the dantian; (3) cultivating the lightness and agility of the legs. When the Three Talents combine, they enter the Wuji state and become a unified whole, thus achieving success. Then, the method of force is refined, striving for a balance of hardness and softness, and the transformation of Yin and Yang. As the ancestors taught: "The method of force in Tai Chi is still embodied in one method. Taking Tai Chi Pile as an example: when practicing, one must start with strong force to achieve the effects of opening tendons and bones. After using strong force, discard it, and with the abandonment comes relaxation, and with relaxation comes softness. Use strength to find softness, use strength to apply softness, and use softness to apply strength. The combination of hardness and softness achieves Tai Chi, forming a unified whole, and the practice is complete." Start with strong force, after using strong force, discard it, and soft force will naturally appear. Just as when Yang ends, Yin naturally arises, alternating between Yin and Yang endlessly, thus achieving Tai Chi. From this, we can see that the change between hardness and softness in Tai Chi Pile has its own rules.
In terms of inner consciousness activities, Tai Chi Pile also has unique aspects:
(1) From the beginning, align with Tai Chi. First, activate the Foot-Shaoyang Gallbladder Meridian, using the true energy of the Foot-Shaoyang Gallbladder Meridian to drive the true energy of the Foot-Shaoyin Kidney Meridian. This forms an exchange and embrace between the Shaoyang and Shaoyin meridians, creating a continuous alternation of Yin and Yang. The Foot-Shaoyang Gallbladder Meridian governs the gallbladder in the human body, known for its active and agile nature, capable of strengthening courage, spirit, fearlessness in battle, and maintaining composure even if Mount Tai collapses before the eyes. It is an essential meridian for martial arts practice. The Foot-Shaoyin Kidney Meridian, which interacts with the Foot-Shaoyang Gallbladder Meridian, is even more important. The Foot-Shaoyin Kidney Meridian governs the kidneys in the human body, where the innate ancestral Qi is stored and postnatal essence is generated. It strengthens tendons and bones, invigorates spirit, sharpens hearing and vision, nourishes the five organs, and is crucial for health and spiritual cultivation. The strength of the kidneys directly affects the results of martial arts and spiritual practices. Therefore, it is necessary to cultivate these two meridians from the beginning. Additionally, the mutual exchange between the Shaoyin and Shaoyang meridians directly leads to: the rise of kidney water! Thus, the five organs are nourished, as the old master Yan explained: "In one method, there is first the activation of Yang and then the activation of Yin, extracting the true Yang from the Kan and adding the true Yin to the Li. Like Tai Chi Pile, first raise the pure Yang from the kidneys and add the true Yin to the heart; the true Yang rises, and the true Yin descends. Alternating between Yin and Yang endlessly enters the state of Tai Chi, and the elixir practice is complete."
(2) Sinew Transformation, Bone Expansion, and Qi Distribution: Sinew Transformation refers to activating the sinews fully through adjustments in body posture, making them strong and powerful. An old saying goes, "An inch longer in sinews means an ounce more in strength," clearly showing the importance of tendons. Strengthening tendon exercises undoubtedly benefits flexibility and agility of the body. Traditional health theories believe there are three pathways for energy supply in the human body: 1. True Qi supply through meridians; 2. Oxygen supply through blood vessels; 3. Energy supply through tendons. Clearly, the practice of sinew transformation is theoretically sound and proven effective in practice.
Bone Expansion refers to activating the skin membrane and bone membrane through specific methods, gradually producing airbags similar to empty drums, generating significant resistance to external strikes. Bone expansion has two aspects: 1. The rise between the skin and flesh serves as the first barrier against external attacks. 2. The rise between the tendons and bones, commonly known as membrane expansion, is the last line of defense against external invasions. Whether effectively resisting external intrusions depends on the quality of sinew transformation and bone expansion skills. Fully developed airbags from sinew transformation and bone expansion extend throughout the body. Qi refers to the true Qi obtained through various training methods, distributed by practitioners through special methods into the airbags between the tendons, bones, and flesh, generating significant protective capabilities for the body. This method is called Qi distribution. In Tai Chi Pile practice, through different conscious activities, the three different skills of sinew transformation, bone expansion, and Qi distribution are reasonably combined into one, achieving multiple goals such as health preservation, Qi cultivation, and tendon strengthening simultaneously.
(3) Skill Transformation Follows Certain Rules: In internal martial arts practice, there is often mention of skill forces. Skill force refers to the force methods in martial arts combat. Internal martial arts typically classify force into two types: 1. Acquired force, which is the strength produced by human muscles. 2. Innate force, the potential energy inherent in the human body, commonly known as innate force. Internal martial arts first train to manifest innate internal force through certain training methods.
Skill transformation: The main goal of internal martial arts practice is to replace acquired muscle strength with innate internal force. When acquired strength diminishes, innate internal force naturally arises. Traditional internal martial arts theory calls this process "skill transformation." Tai Chi Pile follows the principles of Tai Chi theory in skill transformation, starting from Wuji, progressing through Tai Chi, dualities, four images, eight trigrams, and nine palaces.
(1) Top-down skill transformation: Starting with the internal force of the upper body's Yang meridians, transform the internal force downwards. During this process, internal Qi and blood flow throughout the lower body following continuous changes in consciousness, making the lower limb meridians complete and full, achieving a state of stability with lightness and strength with softness.
(2) Bottom-up skill transformation: From the waist and back to the arms, transform the force. During this process, internal Qi and blood flow upwards following continuous changes in consciousness, filling the upper limbs. When the meridians are complete and full, the arms reach a state of heaviness with drum-like expansion and strength with lightness.
(3) Center-to-periphery skill transformation: Following the principle that "force originates from the dantian," transform the force from the center to the extremities. Make the internal Qi and force originate from the dantian and flow to the extremities, connecting through every joint, allowing the internal force to circulate smoothly, achieving unobstructed meridians, and further reaching the integration of internal and external forces, where a single thought moves the entire body like a mountain.
(4) Unified Whole Force: What is unified whole force? It is the force emitted when the internal and external forces of the entire body are integrated into one. Through continuous changes in consciousness during standing meditation, integrate the horizontal, vertical, internal, and external forces of the body organically. Under the guidance of consciousness, connect from the dantian to the limbs, achieving a state where a single thought moves the force to the extremities, gradually reaching a state where the entire body moves upon initiation, giving the impression of a collapsing mountain or a tilting skyscraper.
(5) Cultivating Primordial Qi in the Dantian: "Cultivating Qi in the Dantian" is required by all practices. Tai Chi Pile has unique aspects in this regard. Activating the Foot-Shaoyang meridian first makes the internal Qi in the entire body active. After activating the Foot-Shaoyang meridian, activate the Foot-Shaoyin meridian, which supplements the innate primordial Yang, strengthens the five organs, refines the essence of the five grains into true Qi to supplement the five organs, circulates the innate true Yang, and supplements the true Yin in the heart, achieving the alchemical union of Kan and Li, the interchange of Yin and Yang, the small heavenly cycle of alchemy. Subsequently, guide the true Qi throughout the body back to the Dantian, focusing on the inhalation and exhalation, opening and closing, vibration, and filling of the Dantian. Let the Dantian, the source of vital energy, fully absorb the primordial Qi from the entire body, making it fuller and stronger. Throughout the practice, continuously convert primordial essence into primordial Qi, then open the meridians, allowing the primordial Qi in the Dantian to circulate through the meridians to all the internal organs, filling the five organs. Gradually reach the state of abundant essence, full Qi, and complete spirit. With the Dantian filled with primordial Qi, prepare for the circulation of Qi through the meridians of the entire body.
(6) Circulating Qi Through the Meridians of the Entire Body: All practices of the Wudang Taibai Sect aim at refining essence into Qi, starting with cultivating the mixed Yuan Qi in the Dantian, then circulating the Qi through the meridians, guiding the mixed Yuan Qi in the Dantian to travel through different meridians according to the needs of internal power, achieving the requirements of different skills. This is what is referred to as "circulating Qi through the meridians." Tai Chi Pile is no exception: start with the Foot-Shaoyang and Foot-Shaoyin meridians as the entry point for circulating Qi through the meridians, then circulate Qi through the Governor and Conception Vessels to achieve the goal of the small heavenly cycle, which is essential for both martial arts and alchemy. Circulating Qi through the large heavenly cycle and distributing the mixed Yuan Qi throughout the meridians of the entire body, reaching the state of "secrets as dense as a cage," is the ultimate pursuit of the external skills of Tai Chi Pile. Reaching this realm, Tai Chi Pile achieves the uppermost level of external skills.
(7) Internal Collection of Light and Spirit Practice: Spirit is the commander-in-chief of internal power. Practicing clarity of spirit makes the mind agile. Consciousness is the ruler in the practice of internal power. Any skill practice cannot be separated from the application of consciousness. Therefore, when practicing Tai Chi Pile, one must pay great attention to the application of consciousness. The term "internal collection of light and spirit practice" refers to: during practice, collecting the divine light internally, focusing on the application, conversion, and changes of consciousness, as well as the circulation of internal Qi and blood. Reflecting inwardly and guarding the spirit internally is a necessary method for practicing Tai Chi Pile. It is also a concrete manifestation of the unity of martial arts and Dao. The arrival of spirit, intention, Qi, and force is the basic requirement of the internal three harmonies in internal martial arts. The rule of internal viewing and Qi cultivation is a common method for practicing internal power. "Inner scenery tunnel, only those who introspect can examine it" fully explains the characteristic of collecting divine light to open the meridian tunnels. After collecting the divine light, with the internal collection of light, the practitioner's mentality gradually becomes stable and peaceful, entering the state of Zen meditation, reaching the profound realm of great accomplishment in internal power.
III. Posture and Structure of Tai Chi Pile
Correct standing posture is the basic condition for ensuring that skills are absorbed into the body, and the understanding of posture reflects the height of one's heart-mind and wisdom.
Tai Chi Pile is the introductory skill of the Wudang Taibai Secret Sect, with specific requirements for posture and structure. The discussion follows:
(1) Tai Chi Pile (One):
Posture: Stand naturally with both feet horizontally apart and as wide as the shoulders, forming a "11" shape. Keep your head straight, body upright, eyes slightly lowered looking obliquely downward, and relax your entire body from head to toe. Let your hands hang naturally at the sides of your thighs. Place your tongue against the gum behind your front teeth.
Mental Method: After relaxing your body, visualize yourself merging with the vast universe, entering a state of self-forgetfulness.
(2) Tai Chi Pile (Two)
1. Stand with your feet horizontally apart, slightly wider than shoulder-width, forming a "11" shape. Relax from head to toe, then slightly bend your knees into a high horse stance with the intention of having a round crotch. Hollow your chest and stretch your back.
Slowly lift your arms to shoulder level, with elbows slightly lower than shoulders. Forcefully press the scapula forward towards the chest, forming a circular shape in front of the chest (adjust for comfort).
2. Naturally spread your ten fingers, bending them into a tiger claw shape. Keep the hands two inches apart, palms facing inward, about one foot and three inches away from the chest, forming a flat circle.
3. Keep your neck straight without tilting, maintaining it comfortably upright.
4. Look straight ahead between your hands (or focus on a distant target). Do not open your eyes too wide.
Mental Method:
1. Connect the Jianjing point to the Yongquan point in a line for 12 minutes, finding the feeling of relaxation. If you feel numbness, heat, or swelling in the Yongquan point, it is correct.
2. Relax the Jianjing, Quchi, and Hegu points.
3. Press the scapula forward.
4. Press the buttocks forward.
5. Push the knee joints outward.
6. Push the arms outward (both pushing outward and embracing inward, giving the sensation of holding a ball).
7. Focus your mind on the Dantian and breathe deeply into it.
Each movement lasts 12 minutes, each cycle lasts 810 minutes. You can perform as many cycles as you wish, usually 8-10 cycles.
(3) Tai Chi Pile (Three) (Closing Posture)
From the original posture, bring both hands from the sides of the body to overlap at the abdomen's Dantian area. Place the left hand's Neigong point over the right hand's Waigong point, pressing onto the Dantian. Keep your head straight, body upright, and look forward.
Mental Method:
Visualize the true energy of the whole body being recycled through the limbs' meridians back to the Dantian.
IV. Requirements for the Posture and Actions of Tai Chi Pile
(1) Head Should Be Upright: The head is the highest part of the human body, acting as the sovereign of the body and governing the entire body. It should not tilt. A common saying goes, "If the top is not upright, the bottom will be slanted." Keeping the head upright clears the spirit, maintains dignity, and tucks the chin while straightening the neck, ensuring the head remains upright, leading the entire body.
(2) Shoulders Should Be Smooth: Smooth shoulders mean the shoulders should be evenly stretched left and right, balancing the shoulder bones, parallel, and extending comfortably without restriction or elevation, conforming to the state of exerting force. This position is a basic requirement for this pile.
(3) Chest Should Be Protruded: The dignity of a person lies in the chest. Protruding the chest is not the same as arching it; protruding the chest enhances the spirit, while arching it loses the sense of uprightness. Protruding the chest facilitates the flexibility of the waist, which in turn makes the body agile, and it is easier to form a united force throughout the body.
(4) Waist Should Be Stable: The waist is the central governing part of the body's skeletal structure, acting as the link for the movement of the upper and lower limbs. Therefore, the most important thing about the waist is stability. Stability and weight make it solid, so the movement of Qi does not stagnate, and the force exerted is not empty.
(5) Feet Should Be Firm: Firm feet mean the feet are placed flat, with the inner side of the big toes pressing down firmly, stabilizing the feet on the ground. An old saying goes, "All forces originate from the feet." The firmness of the feet directly affects the ability to step, maintain posture, and generate force. During practice, the tendons must be relaxed and extended, avoiding brute force, otherwise, the feet will not be stable, and how can one succeed?
(6) Knees Should Be Bent: The knees should be good at bending but seek straightness within the bend, which is the way to stabilize the lower body. Slightly bending the knees and extending them up and down stretches the tendons and makes the lower body firm. During practice, one must avoid using brute force, for once brute force arises, the feet bear excessive weight and lose the stability of the earth. One should know that once brute force arises in the knees, the circulation of true Qi is obstructed, the body feels uncomfortable, and the joints lose their flexibility. There should be an intention of expanding outward during practice.
(7) Hands Should Embrace: Embracing the origin and maintaining unity is a specific requirement for practicing Tai Chi internal power. During practice, the hands should embrace forward as if an old man were hugging a tree. Bend the elbows, keep the wrists level, and naturally spread the five fingers. This is the basic posture of standing in Tai Chi Pile. During practice, try to keep the elbows and arms parallel and extended to achieve the goal of stretching the tendons and muscles and allowing the true Qi to circulate freely.
(8) Spine Should Be Straight: The spine supports the human body, containing numerous nerve channels that dominate human activities and transmit consciousness. Therefore, the straighter this channel is, the better the transmission of experience and nerve consciousness, making movements agile. A straight back makes it easier for the waist to descend, relaxing the upper body and allowing the true Qi to flow unobstructed, naturally producing innate true strength.
V. Standards for Testing Internal Power in Tai Chi Pile
Tai Chi Pile is renowned in the secret sect of Wudang Taibai for its achievement within a hundred days, earning the beautiful name of "Hundred Days Power." It is one of the better pile methods among the numerous practices of the Taibai Sect. The testing standards for each stage are different. Based on the current situation of the students, we will introduce the initial testing standards for Tai Chi Pile below for reference by all students.
After practicing Tai Chi Pile for one week:
1. Changes in energy and physical strength compared to before.
2. A deeper and more substantial sleep.
3. Some students may feel lighter and more agile.
4. Signs of sexual arousal (male students).
Within half a month of practicing Tai Chi Pile:
1. Increased energy and physical strength, with significantly enhanced fatigue resistance.
2. Good progress in all mental methods during the pile practice.
3. Peaceful and stable sleep.
4. A feeling of lightness and flexibility in the body.
5. Strong appetite and improved digestive function.
6. Obvious signs of sexual arousal.
Within two months:
1. Abundant energy and physical strength.
2. Strong appetite and extremely strong digestive function.
3. Initial attainment of lightness skills, with a noticeable feeling of lightness and agility in daily life (non-practice state).
4. Flexible joints throughout the body, with