Casual Talk on Practicing Tai Chi Chuan Frame
The practice of the Tai Chi frame, or "pan jia," aims to cultivate a stable center of gravity and subsequently channel internal strength while integrating intention and energy into a cohesive whole. This aligns with the principles outlined in the Tai Chi classics: standing like a level instrument, rooted in the feet, initiated by the legs, controlled by the waist, and expressed through the fingers.
While many can mimic the forms, truly mastering the essence requires following the correct sequence, understanding the profound principles within, and dedicating time for consistent practice. With such commitment, one can soon grasp the deeper secrets of Tai Chi.
My late master, Mr. Yongzhou, provided an insightful analysis through charts detailing the five levels of skill development in Chen-style Tai Chi. He encouraged students to progress step-by-step: achieving foundational skills (xiaocheng) as a competent practitioner, advancing to intermediate skills (dacheng) as a skilled practitioner, reaching advanced skills (yuanrong) as an expert, and finally attaining mastery (shenxian) where technique becomes art, culminating in unity with nature.
Unfortunately, many modern practitioners rush their progress without understanding the importance of discipline and gradual development. They fail to grasp the subtleties and often give up prematurely. As the saying goes, "Practice is measured in years, not months; even after two or three years, one may still be far from the basics." Clearly, achieving proficiency in any art requires long-term dedication.
My master often emphasized that consistency is crucial: "Without perseverance, one cannot become a healer, let alone a martial artist. Progress comes from regular practice, not sporadic effort. Those seeking quick results or practicing intermittently will never succeed... Superficial dabbling keeps one outside the gate... I urge all learners to commit deeply and persistently."
Many ancient texts expound on the essentials of Tai Chi theory, but these are often overlooked by contemporary practitioners who struggle with bottlenecks in their development. To address this, I will share some personal insights and teaching experiences regarding fundamental techniques.
1. Breathing
The Tai Chi manual states: "Only through proper breathing can one achieve flexibility." Most people use chest breathing, but internal martial artists emphasize abdominal breathing, which helps sink the energy to the dantian. There are two types of abdominal breathing: normal and reverse. Chen-style Tai Chi uses reverse abdominal breathing.
Beginners often mistakenly force their breathing to match movements, leading to tension and discomfort. Initially, focus solely on smooth, accurate movements without concern for breathing. As your form becomes more natural, your breathing will deepen and synchronize organically with your movements. Developing proper abdominal breathing takes time and can be practiced separately before training.
2. Looseness and Sinking
Looseness is the cause, sinking is the result. By relaxing every muscle and joint, you allow your weight to transfer smoothly down to your feet, eliminating stiffness and cultivating a grounded, substantial energy.
This relaxation should be conscious and methodical, maintaining correct alignment and structural integrity. Pay attention to details like:
- Keeping the head suspended
- Hollowing the chest and lifting the back
- Dropping the shoulders and elbows
- Tucking the ribs and loosening the waist
- Relaxing the hips and wrapping the thighs
- Bending the knees with feet firmly planted
3. Specific Techniques
a) Suspended Head: Keep the head upright without tension, allowing energy to flow freely.
b) Hollow Chest/Lift Back: Sink energy to the dantian while maintaining an open back, generating power from the spine.
c) Drop Shoulders/Fall Elbows: Relax the upper body to maintain stability and power transmission.
d) Tuck Ribs/Loosen Waist: Enhance flexibility and power generation.
e) Relax Hips/Wrap Thighs: Stabilize the lower body.
f) Bend Knees/Feet Planted: Ensure solid rooting.
4. Building Foundation
Traditional Tai Chi practice rarely includes separate stance training, leading to slow development of lower body strength. Incorporating specific stance exercises can accelerate progress in stability and grounding. My master explained: "Chen-style Tai Chi practice itself is a dynamic stance exercise. When practiced correctly, it naturally develops relaxed, flexible strength. Static stance training can provide additional benefits, but should supplement rather than replace form practice."
5. Conclusion
All these principles have been thoroughly explained by past masters, yet many practitioners overlook their importance. Through persistent practice and mindful application of these fundamentals, one can gradually advance in Tai Chi.
As a final note, my master summarized four key concepts: Qi (energy), Ta (sink), Kai (open), He (close). These should be carefully studied and applied throughout practice. Remember that true understanding comes only through dedicated practice - there are no shortcuts in Tai Chi development.
Related Articles:
- The Hardness and Softness in Chen-style Tai Chi
- Autumn Leaves of the Three Gorges
- Muli - Wilder Than Daocheng
- Exploring HaičēGou in Western Sichuan