Tai Chi Workbook

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The Walking Tiger Tai Chi Club Class Workbook Let the mind be like a hunting hawk. In spirit, be like a mountain. In preparation be like an archer’s bow. In movement, be like a river” From the TAI CHI CLASSICS

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The Tai Chi Workbook: A Book On Disk The “Tai Chi Book On Disk” was created for all my students to use as a guide through the concepts and principles of Tai Chi. It is intended as a supplement to personal training as well as a reference. Tai Chi has long been ruled by very sound traditions but sometimes these traditions limit Tai Chi to the rules and practices of a given style or teacher. This is not necessarily a bad thing, as Tsung Hwa pointed out, because combining the elements of say, Chen style with Sun or Wu is like combining jazz, country and rap together in a single song. It doesn’t work. In China today the art of Tai Chi has become a frilly performance art because of this approach. It has become pretty, but it has lost its martial essence. On the other hand, Tai Chi in the United States is often governed by clannish and self-serving organizations that insist their way is the only way. These organizations, especially to older, more established schools, go on endlessly about lineage. As if lineage has anything to do with ability. Americans more than any other people place little or no value on lineage because they know that talent often skips a generation. I personally have met too many fourth and fifth generation masters who are completely clueless. We Americans, especially in the western side, are interested in what you can do now. At the Walking Tiger School we strive constantly to discard meaningless traditions while also adhering to the essential principles that make Tai Chi the grandest of arts. For this reason we continue to borrow ideas from every writer and teacher. (Read more in “A Rant About Martial Arts.”) In keeping with those ideas, this program uses basic beginner forms. The first, called the Cornerstone form, is actually a very simplified version of the original Man-Ching form. It has basically the same footwork, and it is taught as a preliminary to learning the longer and more advanced forms.

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As I emphasize in later text, the forms themselves are less important than the “way of moving”. Forms and drills serve the purpose of exposing the practitioner to concepts in an experiential way. As the saying goes; “The purpose of learning forms, is to forget them.” Walter Jackson

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Tai Chi: An Overview As a health exercise the mind-body art of Tai Chi strengthens one's life force; called Chi, by unifying one's 8 major energy channels together with deep breathing in relaxed, flowing, whole body exercises. Tai Chi creates deep core strength and flexibility in the bones, muscles, ligaments, and tendons. This is not the power lifting strength of a weight lifter - it is the deep core strength of a farmer or a lumberjack. Learning Tai Chi is more like learning to ride a bike than learning stances, postures and movements. It is the “way of moving”; not the movements themselves, which is truly important. Depending on one’s goals, Tai Chi may simply be a very effective way of reducing stress and improving overall heath. But, it can also be a very sound self-defense art, a personal metamorphosis and path to enlightenment. Many people become very frustrated when learning Tai Chi because we westerners are accustomed to learning information in clear precise steps, which we may store in our memory. However, Tai Chi is learned first by the lower brain, or the “gut” and its essence will be lost if approached any other way. “The only knack, as committed students learned, was to work through the frustration whenever it arose.” Return To Stillness by Trevor Carolan Most teachers feel that the process of constantly returning to the effort, discarding the frustration and resuming mental concentration, develops and enhances the power of the mind while also making it calmer and more centered. “The mind must be trained to develop a state of ‘non-attachment’ whereby it is possible to allow the body to work naturally and in a relaxed manner, despite being placed in an extremely stressful situation.” Applied Tai Chi Chuan by Nigel Sutton

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Benefits of Tai Chi Practice Sometimes rightly called “the moving Yoga”, Tai Chi addresses the problems of stress and tension in a most extraordinary way. As one learns Tai Chi, their first mission is to learn to relax so completely that they enable their energy to flow easily through the body’s energy pathways; called meridians. As one learns Tai Chi, through the constant attention to their level of relaxation and energy, the layers of stress and old tensions begin to “fall away”. This has a way of liberating our consciousness so that we begin to see ourselves; and our world, with more clarity. The effort to perform the movements of Tai Chi in a very relaxed and smooth way is challenging because one continues to find areas of the body where conscious effort is required to achieve relaxed movement. Soon one begins to feel changes. A lowered stress level and a deep level of relaxation is consciously achieved. • • • • • • • •

Improved circulation and breathing Increased tendon and bone strength Increased muscle tone and flexibility Deep levels of coordination, balance and connectedness Vastly reduced stress and deeper sleep patterns Reduced irritability and improved degree of patience Heightened awareness of external stress and the mind’s defense mechanisms Calm, centered and open minded disposition

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Tai Chi and Stress Tai Chi addresses the problems of stress and tension in a most extraordinary way. As one learns Tai Chi, their first mission is to learn to relax so completely that they enable their energy; the CHI, to flow easily through the body’s energy pathways; called meridians. “Practicing Tai Chi is an opportunity to step out of the addiction to getting the most done in the least amount of time.” Linda Myoki Lehrhaupt Tai Chi practitioners know that the “body-mind” and the “child mind” hold onto hurts and fears just the way we hold on to stubbed toe. Over the years, the body actually begins to embrace these stress-induced tensions like we might hold onto a life raft. In the same way, just as one of us might put a hand onto a friend to provide “reassurance”, the child-mind can hold onto our own body, creating a vise like grip of tension. We become so accustomed to this feeling that it can become submerged in our consciousness-until it begins to feel like part of our identity. As one learns Tai Chi, through the constant attention to their level of relaxation, the layers of stress and old tensions begin to “fall away”. This has a way of liberating our consciousness so that we begin to see ourselves; and our world, with more clarity. “Regular practice of Tai Chi helps you to focus your mind without forming rigid attachment to a single point of view. This is known as Tai Chi mind: perceiving the unifying elements of a situation rather than those that divide, and remembering that there is always an element within you of that which you oppose. This perspective on life encourages harmony and a sense of connection.” From Tai Chi Mind and Body by Tricia Yu

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Chi Energy and Health Chi is a word that describes something which has no common name in English. It describes the energy of animation, or, the combined energy of our mind, body and spirit focused by the will. Chinese medicine asserts that the free flow of this energy through the body pathways; called meridians, which is the key to health, true self awareness-and spiritual enlightenment. The Yin Yang or “Tai Chi” symbol illustrates the concept that there is implicit unity in all apparent opposites. So, Tai Chi is based upon the principle that change is essential to existence. The entire universe is in a constant state of change. As our earth rotates; as the ocean waves roll in and out, as night changes to day and as we ourselves breath in and out. Chi is enhanced by meditative exercise. Achieving this “state of being” is a prim motive of Tai Chi and many other arts, including Yoga. The Tai Chi exercise set and the individual exercises allow us to cultivate Chi energy and store energy in our bones and tendons. “Chi is the animating principle of the human body.” Robert W. Smith Renowned author and Pa-Kua master Robert W. Smith described Chi as: “The animating principle of the human body.” In fact, will power; or more correctly, the power of intention, is used as synonym for Chi by other practitioners, including Robert Sohn in his book: “Tao and Tai Chi Kung.” Certain specific movements exist within the arts of Tai Chi and Qigong, which mobilize energy to key pathways in the body to improve health. Here is an example of the affect of this movement from Robert Parry’s; Teach Yourself Tai Chi:

“The lymph fluid does not have a pump (like the heart) to move it around the body. It relies upon physical movement instead. The expansive non tensile movements of Tai Chi are ideal in this respect.” Robert Parry There is an easy way for the westerner to get a fundamental understanding of Tai Chi from a scientific perspective. See the movie: “What the Bleep Do We Know?” Even though Tai Chi is never specifically mentioned, you will begin to understand.

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“.. In contemporary culture it is often necessary to muffle or suppress our feelings. But, the body changes in reaction to our fear, anger or frustration occur nevertheless. These build up in our Chi meridians and cause blockage. This is the main cause of the damaging stress which so adversely affects health…” Tai Chi restores full human energy by using calm, relaxed, and flowing exercises to gradually shed stored tension and stress. During these exercises we learn to focus the mind and body together, using the power of our intention to free up the breathing, inner musculature, joints and the vitality of all major acupuncture meridians.

“Tai Chi students learn to cultivate two important concomitant states; those of attention and intention, combining them into an inseparable one.” John Loupos Because these exercises cause dramatic improvement in coordination, flexibility and balance the practitioner who is interested in the martial arts may continue in that direction. Martial Tai Chi, called Tai Chi Chuan, may be increased in speed and power until it is performed with a vibrant and explosive energy called “Fajin”. Tai Chi is a slow road to martial mastery, but is vastly more effective than more conventional methods in acquiring explosive and very powerful Kung Fu.

“Tai Chi, practiced correctly and regularly, will gain one the pliability of a child, the health of a lumberjack and the piece of mind of a sage.” Cheng Man-Chi’ng

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The Training Process Single Posture Practice: Movement, or rather; stillness in movement, is the key to Tai Chi Chuan training. This often used phrase means that at our center we are very calm, very centered and relaxed. From this center we use the mind and breathe to mobilize our energy. Thus it is often said that internal stillness is the basis for Tai Chi. Tai Chi does contain dozens of formal postures that should be practiced individually. Until quite recently, single posture practice was the entire basis of Tai Chi practice. One might learn the PLAY GUITAR or the REPULSE THE MONKEY posture. There are about 40 distinct shapes” or postures.(Left: the PLAY GUIAR posture.)

Sensing Hands In this exercise one joins hands with another practitioner in something akin to a “Vulcan mind meld”. The idea is to work with the other person to develop the ability to sense the force or intent of another person. It is considered vital to acquiring high-level skill. In pop culture; where every conceivable human activity is turned into a competition, competitive “push hands” has become a major sport-much to the detriment of Tai Chi.

Self Defense Applications: The defensive application of the martial techniques is done in a safe, step by step fashion. This is done without any sparring or heavy contact. It is a pre-arranged sequence where we mimic self-defense movements but avoid actually striking one another. Applications are not taught as a “he does this-you do that”; they are taught so that the way of moving may be more

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readily absorbed. Tai Chi can become an extremely powerful and effective self-defense system. Like Aikido, Tai Chi is almost purely defensive, and was designed to defend against attacks from much larger and stronger assailants. With a little guidance, this ability will develop in a very natural way.

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Form Practice The “forms” are preset sequences of Tai Chi movements, performed in a very precise pattern. They are designed to build up and cultivate Chi energy in different parts of the body in a very specific way. In some sequences a single movement is repeated several times because the masters found this was the most effective way to cultivate and augment Chi. the sequences also contain a number of “grounding” postures, which assure that Chi doesn’t build up, and stagnate in a region of the body. When learning forms, it must be remembered it is the process of learning them that is essential-not the forms themselves. The form exercises emphasize a concept called “Sung”. This is a deep level of “enlivened” relaxation; like warm taffy. In this state one endeavors to move in a smooth flowing motion - free of any unneeded muscular tension, so that the fluid, dynamic and expansive energy-called “Peng”, may fill up and course through the body. The flow of this Chi energy must never be forced. In fact, we accomplish more with an attitude of “letting” energy flow, rather than trying to force or direct the energy. When practicing form, it must always be done with “awareness” of the imaginary opponent. Strive to make the attacker very real. This way, the movements of Tai Chi will never lose their real context, becoming mere calisthenics.

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Principles of Tai Chi Performance One can watch two masters perform the very same form or exercise, but observe many subtle differences in the way they execute the very same movements. Yet, there are many who get caught up in the technical aspects and insist, for example, that the hand must be so many centimeters above the other hand and the foot turned to this or that precise angle. These people have completely “lost the mission”. Tai Chi is far too individual a thing to get caught up in pointless technical details. State of Mind: In Tai Chi we try to keep the mind calm, open and relaxed. Throughout the exercise we try to have our mind in the “aware and ready” state; as if we are waiting to catch a baseball. Correct Alignment: The head floats slightly upward, as if suspended. The upper back is lifted, lower back is vertical, the abdomen is rounded and the knees slightly bent. Relax the shoulders, sink the chest and open the joints. Single Weighting: During Tai Chi performance, the weight is constantly shifting from one side to the other. One side becomes “Yang” or heavy and full of energy, while the other becomes “Yin” or light, relaxed and open. Only at the beginning, the end and for an instant during transitions is the weight evenly distributed on both feet. Relaxation: Tai Chi techniques, even when performed at high speed and with great power, should be relaxed, whipping motions like those of a snake. This does not mean that one is flaccid, but rather that the muscles are filled with an enlivened energy and minimum tension. This deep level of flowing but very relaxed and enlivened energy is called Sung. Circularity: All movement; even those that appear to be straight, create a circular pattern or they originate from a circular pattern. Continuity: From the beginning to the end of the Tai Chi exercise, the movement is really one long stream of flowing action. The term “silk reeling” is often used to describe this feeling of continuous but evenly paced motion. Yet, like an artist’s brushstroke, advanced Tai Chi calls for rising and falling, opening and closing as well as fast to slow spiraling and twisting movement. At this advanced stage we see that even in total stillness, we are constantly in motion. This enlivened and spirited level of practice leads to unforeseen levels of deep internal strength and what the Chinese call; “Tiger bones”. This is a degree of internal and structural strength which is only possible to one who “paid their dues” by committing to years of practice.

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The Mind Leads the Chi: As one performs techniques, the mind’s INTENTION allows the Chi energy to flow from the sole of the foot, augmented by the legs and rotation of the waist and manifests in the hands. The Chi must never be forced, but is more accurately ALLOWED to flow but using the mind to OPEN UP the path. Generally, when one applies Tai Chi for self-defense, he yields, adheres, then blends with the attackers force and then uses an explosion of energy to assist that attacker on his journey. Correct Strength: Tai Chi requires minimum use of contractive strength; as when we reach out to shake hands, we are “shortening” or contracting the bicep muscle to “pull” the forearm upward. Correct strength requires that we use the expansive muscular movement to achieve the explosive, flowing and snakelike “follow through” power of Tai Chi. Using the example of the handshake, one would instead use body rotation to minimize the bicep contraction, and focus on expanding the softer yin muscles of the triceps and inner forearm. This “correct strength” is called Peng, which describes the explosive yet continuous power of expansive Chi joined with the power of intention, until they become inseparable. Peng and Sung are really the counterparts of Yin and Yang. Breathing: Very relaxed and natural breathing is first emphasized. The novice must not force the breath or become preoccupied with breathing. As one progresses further, we learn to use the expansive breathing from the lower abdomen and to exhale when “sinking” or “rooting” so one may inhale when expanding and shifting to perform a hand or kicking technique. Immovable Elbow: The elbow should never be more than a fist’s width from the body. This is exaggeration because there are many instances in Tai Chi exercise when one moves the elbow away from the body. However, this exaggeration serves a purpose for one will find that the elbow always returns to the close body position. This is emphasized because a person simply cannot unify the strength of the legs and waist with that of the hand unless the elbow is near the body. (Right: Master Cheng-Fu executing Brush Knee posture)

Uniform Movement: Moving like a River: This often-used phrase illustrates the point that all movement must be uniform. One does not move the hand outward in a warding maneuver unless one has first begun moving the body; first the leg, then the waist and upper body, followed by the hand movement.

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Step forward with the heel, backwards with the ball: A forward step is never begun unless the supporting leg is firmly rooted. Then the forward step is always executed heel first. This enables the practitioner to pause or even change direction without loss of balance. Likewise, one always steps backward using the ball of the foot: first one must root, then step with the ball of the foot.

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The Tao and Tai Chi The Tai Chi or “Yin Yang” symbolizes the most important aspect of Tai Chi. First, is the concept that change is not merely the only constant, but that change is essential to life itself. Change occurs as the earth rotates; as the ocean waves roll back and forth and as we ourselves breathe air in and out. Life and energy are themselves produced by change. When change ceases, life as we know it ends. The Yin Yang also illustrates the implicit balance, unity and necessity of all apparent opposites. The very practice of Tai Chi has its origins in “the Change”; a set of exercises developed at the Shaolin Temple hundreds of years ago. Patience: The greatest of gifts, and the essential quality of man, is patience. Stillness: Through diligent practice the Tai Chi practitioner learns that we are always at our best; no matter how dire or distressing the circumstances, if we are calm, centered and focused. Through Tai Chi practice we begin to acquire a centered calmness that enables us to develop extraordinary coordination and connectedness. According to the I-Ching, a human is one of the three primary forces of the universe. When in physical and mental balance, one may become a bridge between the Yang of heaven and the Yin of earth. One becomes a conduit capable of unifying all. The crown of the head is a major acupuncture point called the “Hundred meetings” because all the major Yang meridians meet at this point. The sole of the foot, known in acupuncture as the “bubbling well”, is a major juncture of Yin meridians. If the body, the mind and breathing are in accord during practice then the entire chi is free to flow throughout the body.

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A Path to Enlightenment When one is practicing Tai Chi in the correct state of mind and body, one begins to comprehend the Universe as a whole thing and perceive the illusions of time, social convention, self-absorption, dogmatism and moral rectitude. This state of mind may lead one to see the world from a higher plane, discarding the delusion of permanence and seeing all things from a more balanced perspective. One begins to see; as the ancients did, how powerful forces in the world exploit illusion and mythology so they may manipulate the people to cultivate or protect their power. But, enlightenment comes with the price of abandoning the safety of our illusions. For one begins to see that almost all human action is based upon fear of the world, or the fear of leaving the world.

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History and Legend Legend says that the original movements of what was to become Kung Fu had their roots at the Shaolin Temple in ancient China. The name "Shaolin" means "Youthful Forest". Centuries ago, the monks of ancient China began to incorporate the concepts of Yoga together with the art of Kung Fu. This “merging” of arts added tremendous power and energy to the self-defense art. More important, the monks discovered that the addition of expansive movement with the flowing energy of Yoga provided startling improvements in their overall health and vitality. These ancient practitioners also learned that the free flow of this enlivened human energy is the key to good health. Since that time the opening up, channeling and expansion of this energy throughout the body pathways has been the basis for Chinese medicine, acupuncture, Qigong and the art of Tai Chi. (Read about Chi Energy)

“A toned body that is strong as an ox, as supple as a tiger, and as quick as a striking snake requires a type of strength that is much more complex than just power lifting. To acquire this type of strength requires gaining skills of strength, agility, grace, relaxation, readiness, effective breathing and confident movement. Tai Chi’s simple movements provide all that is needed to retain these qualities for yourself.” From Stay Young With Tai Chi; by Ellae Elinwood During a time when civilians were not allowed to carry weapons, priests and monks were often victims of bandits and marauders. To defend themselves the monks at Shaolin and other temples developed and enhanced this native Kung Fu by adapting the movements of animals in combat. They mimicked the tiger, crane, snake and other animals to create distinct forms. They were so successful that the Shaolin temple became legendary as the origin of one of the most effective styles of Kung Fu ever devised. Many historians believe that it was these ancient forms; forms which spread across ancient Asia as the monks traveled the world, were the roots for the arts of Karate and Tae Kwon Do. Many of these forms are often referred to as “hard style”; meaning that http://www.TheWalkingTiger.Com

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they depend upon the use of drilling, snapping or whipping strength in conjunction with timed muscular contraction. These are often called the “external” styles. Other styles, usually called “soft styles”, rely upon flowing internal energy of the human body; the chi, and do not depend so much on muscular contraction. These styles are seen as the “internal” systems. (Left: The Shaolin Temple) Around the 14th century a master named Cheng Fe, seeing the myriad of styles springing from these arts, devised the basis for the system we now call Tai Chi. He observed that although there might be hundreds of movements in the various forms, they all had fundamental similarities. When these movements are “boiled down” into the abstract, a shorter list of basic movements remains. For example, kicking forward with the toes might have low and high range applications. This kick might also be applied while jumping, turning or in combinations; or they might be done in combination various hand movements. But it is still, fundamentally, a forward kick with the toes. Cheng Fe then refined these few essential movements into what was to become Tai Chi. It was because he believed that the internal system was ultimately superior, he focused entirely on the internal or “soft” techniques. Through the centuries Tai Chi continued to evolve and branch out into various styles, but they all retained the same basic approach.

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More on Tai Chi and Health The Japanese word “Ki”; the same as the Chinese word “Chi”, describes what is often called internal energy. Methods of enhancing, augmenting and then utilizing this energy are common in most of the martial arts as well as in Yoga and acupuncture. It is still called “theory of Chi” by science because; according to that same theory, the energy travels throughout the body in paths called meridians. These meridians are numerous and vary in size, but there are major meridians for the heart and other organs. However, these meridians are not “material objects” in the strict sense. Thus, empirical western science cannot accept Chi as anything but theory. (Pictured left: The Heart Meridian) It is worth noting that science still refers to electricity as theoretical. This is because electricity itself cannot be seen. What we see as light from sparks or from lightning are really physical manifestations of the effect, or the result, of electricity. Yet, the working theory of electricity enables us to harness it for many tasks. What about the effects, or manifestations of Chi? One need look no further than the proven arts of acupuncture and shiatsu to see concrete evidence of Chi. The meridian for the heart for example, flows up from the lower abdomen, to the armpit, along the inside of the arm to the little finger. It also branches from the chest up the throat, along the chin to the area just under the eye. This is why you might sometimes see an acupuncturist treat a heart patient but inserting a needle into the arm or the face-rather than the heart region itself. It was Lam Kam Chuen who wrote: “…the human being is understood to be a field of energy. Natural scientists and medical scientists have worked over the centuries to determine how best to sustain, replenish and enhance this vital energy, known as Chi.” The most compelling and elegant explanation I have ever read was offered by Koichi Tohei (pictured on the right), in his book: “Ki in Daily Life”: “Our lives are a part of the universal Ki enclosed in the flesh of our bodies…” “Our lives are a part of the universal Ki enclosed in the flesh of our bodies. Our lives are like the amount of water we might take from the great sea and hold in our hands. We call http://www.TheWalkingTiger.Com

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this “I”. Yes, it is the same as calling the water our water because we hold it in our hands. On the other hand, from the standpoint of water, it is a part of the great sea. Although if we open our hands the water will fall back into the sea, even as it remains in our hands it is in n conflux with the outer great sea.” More than anyone else, this master of the art of Aikido devised very direct ways of demonstrating the power of Ki. Koichi Tohei In his “unbendable arm” exercise, he had the student extend his arm and concentrate on sending energy from the body’s center out the partially extended arm. Then he would have another student try to bend this arm by applying gradual pressure. If the student performing the “unbending arm” concentrated correctly, the arm would be unbendable. My personal belief is that we humans use only a small portion of our brains. There are many things about this which are not yet understood. But, the power of our minds enable us, through the force of our will power, to perform actions which some might perceive as supernatural. “Chi is the combined energy from the body, mind and spirit merged with will power. The catalyst for this merging is the breath.” In fact, will power is used as synonym for Chi by other practitioners, including Robert Sohn in his book: “Tao and Tai Chi Kung.” Chi is not a supernatural ability. It is what Tai Chi master Terry Dunn calls “supernormal”. One who is “supernormal” is a person who has fully developed his Chi. These abilities, which are the natural birthright of all humans, become freed and nurtured through the practice of internal martial arts, like Tai Chi. There are a lot of people who see Chi as mystical; and it can be played to an audience that way.”

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TAI CHI FORMS The Cornerstone Form To view the video, click the link below. This requires Windows Media Viewer or a similar program. Click the photo to link to video A 24-Step for, this basic set contains the essence of Tai Chi. This is usually taught as a prelude to learning the more advanced forms. Though considerably shorter, this is a complete Tai Chi form; containing all of the most essential health enhancing movements. It serves well as a main practice form for one mainly interested in the health benefits of Tai Chi.

Progress and Development As one learns a Tai Chi form, the initial focus is on learning the postures in a step-by-step manner. As one progresses, they find many subtle nuances and defense applications. This continues as one grows more adept and finds dozens of very subtle applications hidden within the fabric of every posture and all of the transitions. Eventually, one no longer sees individual postures and there are no transitions. The form is a single thing. Sometimes the Chinese refer to it as a “string of pearls”.

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Form Performance: Essential Points Relax completely. Perform the exercise as a smooth, relaxed, snakelike movement. Use minimum muscle contraction. Slowness: This exercise is designed for slow execution. Pace is about one complete posture every 8-12 seconds. Continuity: After the sequence is learned, try to perform the entire form as if it were a single continuous movement. Single Weighting: Throughout the form, the weight should never be evenly divided onto both feet. This is essential in achieving the Yin and Yang rotation of weight; from fullness to emptiness, so important to Tai Chi. Relax and open the joints: It is possible to strain or pull muscles or even pinch nerves unless one relaxes the joints, especially the hips. Relax the waist: Waist rotation is key. The waist, the diaphragm and the lower abdomen must be fully relaxed or one may experience real discomfort. Circularity: All movements are rounded; even the very short chopping maneuvers are circular and are empowered by circular rotation of the waist and relaxed muscular expansion. As you progress, remember you are learning an ancient martial art that uses a very unique set of principles to teach your child mind how to originate and focus power. As you become more proficient it is okay to speed up, as long as all movement is smooth, single weighted and circular. As you move, try to feel the imaginary attacker with whom you are doing battle. All power comes from the Chi. The Chi energy is originated by rooting one side of the body, winding up like an animal preparing to spring, breathing from the low abdomen and focusing the mind to guide this build up of energy to the opposite side of the body. Muscular force should not be used. More important, the Chi energy should never be forced. It may only be “led”. It is more of a feeling of “letting” the Chi flow, than trying to force it.

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The Cornerstone Form Preparation: Before beginning stand calmly and center the weight. Relax completely as you allow the chest to sink. Round the back and relax the abdomen. Please don’t force any of the movements.

Relax and sink into the right foot. Springboard lightly off the right foot as you unwind to the left and let that motion swing your left foot out to the left.

Pivot on the left heel and turn the body back to facing full center.

1) RAISE THE WELL: As if being pulled up by a string tied at the wrists let the hands elevate upward in an arcing motion. Click here to view video

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The Cornerstone Form Sink slightly as you glide the hands downward as if sliding the hands down a wall.

2) WARD OFF LEFT and RIGHT Begin shifting weight to the left and rotate the waist to the right as the right hand arcs upward.

Shifting 100% of the weight onto the left foot, turn the waist fully to the right while grasping as if holding an imaginary beach ball.

Let the waist wind leftward and step forward heel first. Then unwind the waist to the left as you ward with the left hand. The ward off motion is circular but also arcs upward to the position shown.

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The Cornerstone Form

Sink into the left foot and wind up the body to the left. Pivot on the ball of the right foot as you prepare to ward off to the right.

WARD OFF RIGHT Shifting into the right foot let the body wind to the right as you ward with both hands. Warding is always done in a circular fashion but also with an upward arc.

3) GRASP THE BIRD’S TAIL: ROLL BACK Rotate the Wrists and shift weight into the left foot as you turn the waist to the left, Note the next three postures: ROLL BACK, Two HANDED PRESS and WITHDRAW and PUSH are a complete posture sequence called GRASP THE BIRD”S TAIL.

Shift the weight all the way to the left and then wind back toward the right. The left hand, which was swung back during the first part of this movement, now swings up in front of the chest, to join with the right hand.

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The Cornerstone Form

TWO HANDED PRESS Shift forward fully into a right 70/30 stance as you turn the waist rightward, pressing with both hands. Once again, this must include an arcing upward.

Continue turning to the right and springboard off the right foot in preparation for the WITHDRAW AND PUSH.

WITHDRAW AND PUSH Shift weight back as if blending with the force of someone pushing you backward.

Shift forward pushing with the edges of the hands. Although this is called PUSH, the arms hardly move. All of the force is issued by forward shifting of the body. Arc upward.

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The Cornerstone Form 4) SINGLE WHIP This begins what is really a three-step movement called the Single Whip. Start by shifting all the weight into the left foot while pivoting on the right heel into a pigeon toed stance. At the same time swing the hands, palms down, leftward. Remember, the body turning generates all movement. The hands follow the turning of the waist to the left.

When the weight has been shifted to the left, we then begin winding back to the right, forming the “Sphere Holding” position with the right hand on top. Click here to view video

Continue shifting and turning to the right and then form the beak with the right hand. Try to keep the right hand relaxed, but bring all the fingers together touching the thumb.

Having fully shifted right and forming the “beak” with the right hand, we now begin shift to the left again. Begin this movement by raising the left heel and pivoting counter clockwise on the ball of the left foot.

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The Cornerstone Form

Let the momentum of this leftward winding bring you into a full left sided 70/30 posture. At the same time raise the left hand so the palm is directly in front of the face, and then rotate the wrist to a palm out position as you turn into a fully weighted stance.

5) LIFT HANDS RIGHT Now, shifting the weight fully to the left foot, turn the waist to the right, pivoting on the ball of the right foot. As you turn, use the right handed “beak” as if you’re opening a car door using the whole body turn. Click here to view video

Slide the right foot back to the left, gliding on the heel. As you do, bring the hands up as if you’re preparing to play Tug of War. Now you are gripping an imaginary attacker’s arm.

Shift back fully to the left foot as you wind the body backward as if you have pulled that imaginary attacker past you to the left.

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The Cornerstone Form

6) SHOULDER STROKE Now shift fully forward again, dropping the hands back into the “Sphere Holding” position. The upper body follows as you shift into a “Strike with Shoulder” position.

7) CRANE SPREADS WINGS Shift weight onto the right foot as you turn into a left “empty step” posture. At the same time ward downward and to left with the left palm. At the same time, ward upward and to the right with the left palm. The position ends with the soft inner part of both forearms turned outward.

8) BRUSH THE KNEE LEFT As if deflecting an attack with the right palm, shift weight to the right and wind the body that direction. At the same time, drop the right palm down near the hip in a palm up position. Note that in this instance you pivot on the ball of the left foot when winding right.

Shift hack to the left as if warding downward and left with the left palm while pressing forward with the right palm.

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The Cornerstone Form

9) PLAY THE GUITAR Shifting fully onto the left foot, sink and wind up in preparation for a backward weight shift.

Shift back and wind to the right. At the same time raise the hands as if holding onto a guitar. At the same time glide the left foot rightward on its heel. This is a mirror image of the LIFT HANDS posture.

10) BRUSH THE KNEE This is a repeat of the previous BRUSH KNEE posture. However, during this one you pivot on the left heel rather than the ball of the foot.

Complete the BRUSH KNEE posture.

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The Cornerstone Form

11) DEFLECT, PARRY AND PUNCH Shift and turn to the left (Southeast) as the wind the body left and ward to the left with the right forearm. At the completion of the shift form a fist with the right hand.

Take a small circular step with the right foot and wind the body to the right as if striking with the knuckles of the right fist.

Step with left and parry from left to right with the open left hand.

PUNCH with the right fist by turning the body left as you shift weight into the left foot.

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The Cornerstone Form

Continue the punch by turning the body to the Southwest.

12) WIPE OFF WRIST AND PUSH Shift the weight back while sliding the right hand underneath the left elbow.

Shifting forward to the left and forward, turn both wrists forward and press with both palms.

13) RAISE HANDS AND CROSS WRISTS Swing the hands up as if you’re about to form a triangle space between both thumbs and forefingers. At the same time turn the body as if deflecting an attack with both hands.

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The Cornerstone Form

Shift and glide the right foot back and cross the wrists with the right wrist in front.

14) RETURN TO THE MOUNTAIN Turn the hands back to back with the wrists still touching as you begin to sink and wind up to the left. Click here to view video

Wind to the southeast. The whole body turns to the right, which causes the right foot to swing out heel first.

BRUSH THE KNEE from the left side.

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The Cornerstone Form 15) GRASP THE BIRD”S TAIL to the southeast: As you shift to the right, turn the palm of the right hand to face upward.

ROLL BACK: Identical to the first ROLL BACK posture.

TWO HANDED PRESS to the southeast. This is identical to the posture performed earlier.

WITHDRAW AND PUSH. This is performed exactly like the earlier posture.

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The Cornerstone Form

PUSH to the southeast.

16) DIAGONAL SINGLE WHIP: This is identical to the earlier execution, except that it ends facing the Northwest.

Click here to view video 17) WORK THE SHUTTLES Sometimes called “Opening the Tiger’s Mouth”. This will be executed three times as we turn and step three times to the east. Begin by shifting left and begin forming a large counter clockwise arc with the right hand.

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The Cornerstone Form Pivot on the ball of the foot as the body continues turning to the right.

Shift into a right-sided 70/30 stance and you parry upward and to the right with the right hand. The left hand turns its palm forward and presses straight forward toward the east.

Continue shifting to the right and drop the left hand near the hip in preparation for another execution of WORK SHUTTLES.

WORK SHUTTLES LEFT. Note that the pushing hand finished farther away from the body than the defending hand.

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The Cornerstone Form

With the same winding up and shifting, execute another WORK SHUTTLES just like the first one performed.

18) WARD OF LEFT & RIGHT (Identical to step 2). 19) GRASP THE BIRDS TAIL: This is a complete repetition of the first set of postures: WARD OFF LEFT & RIGHT, ROLL BACK, TWO HANDED PRESS, WITHDRAW AND PUSH This is identical to step 3)

20) SINGLE WHIP …end the set with another repetition of the SINGLE WHIP. This is identical to the first SINGLE WHIP performed.

21) WAVE HANDS IN THE CLOUDS: In preparation for this set of movements, shift the weight to the right foot and wind forward, sliding the left foot parallel to the right foot

Click here to view video

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The Cornerstone Form

WAVE HANDS LEFT: Shit weight into the left foot as you shift the upper body to the left. At the same time hold that imaginary sphere.

Using the momentum of the leftward step, take a small step leftward with the right foot. Sink into the left foot and wind up in preparation for a right-sided WAVE HANDS.

Rotate right and WAVE HANDS to the right. This left to right side stepping motion is performed three times.

22) SINGLE WHIP LEFT: After three sets of Shift forward and wind up in preparation for another

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The Cornerstone Form

23) SNAKE CREEPS DOWN After completion of the SINGLW WHIP, shift and wind to the right as if trapping an attack with the right “beak” and deflecting with the left hand.

Let the propelled motion create a large clockwise circle with the left hand as you sink strait down. Keep the back straight.

As you rise up, also pivot into a left sided 70/30 stance as if striking someone first with the left shoulder and then with the forefinger side of the left hand.

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The Cornerstone Form

24) ROOSTER STANDS ONE LEGGED Continuing the momentum of the previous posture, swing the right leg and hand upward as if deflecting an attack with the right hand while simultaneously kicking with the toes of the right foot.

Step down and slightly backward and perform the same posture on the left side.

25) REPULSE THE MONKEY As you step down with the left foot, wind the upper body leftward and raise the right hand up near the right ear, palm down.

As you shift back onto the left foot, complete the leftward rotation with the upper body let the momentum cause the right hand to thrust out and westward.

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The Cornerstone Form

Sink into the left foot and complete a left sided wind up in preparation for a left-handed REPULSE.

Continue the shifting winding and repulsing motion until four complete repetitions have been performed. End with the fourth, left-handed REPULSE.

26) RAISE HANDS AND CROSS WRISTS This is perform exactly the same way as the first RIASE HANDS and CROSS WRISTS>

Sink into the left foot and glide the right foot back.

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The Cornerstone Form

27) CLOSE: Bring the hands apart and sink the whole body down as you press downward with both palms.

Let the hands drop to the sides as you rise back up and resume the relaxed posture from which the form performance began.

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Walking Tiger Tai Chi

DISCLAIMER: We at Walking Tiger Tai Chi Club offer this instruction as an aid to all our students. It must be understood by the reader that we shall not be blamed for any injury sustained during the practice sequence listed below. As always with such exercise sequences, it is recommended that you consult your physician before proceeding.

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About the Teacher Teacher Walter Jackson is a graduate of La Salle University and spent 35 years as a student and then teacher at the E.C. McGilvery’s Aamerican Colleges of Karate and Martial Arts. After becoming a 6th degree black belt in Aam-Ka-Jutsu, Walter began the study of Tai Chi in the 1970’s with renowned masters Michael Brown and William Funschin. The Walking Tiger Martial Arts Systems was founded in 2004. There is a saying from Zen; “Humility is the key to mastery”. This means that all too often, those who seek mastery cannot put aside their pride and ego, and think that mastery is all about perfection. This is the wrong path. The way to mastery is in deciding one will always and forever be a student. One must never put their hands on their hips, swell their chest and say; “I am a master”. The term “master” is widely exploited in the United States. There are some martial organizations in the world that will assign this title, but it is very, very rare. Further, anyone who calls HIMSELF master, probably has very serious ego issues. Personally, I have found that women are much easier to teach because they don’t have their vision blocked by lots of absurd “macho” preconceptions. When teaching men, a great deal of time is wasted trying to penetrate and dispel these illusions. It is most rewarding to share the nurturing and empowering art of Tai Chi. I have found that in contemporary culture it is often necessary to muffle or suppress our feelings. But, the body changes in reaction to our fear, anger or frustration occur nevertheless. These build up in our Chi meridians and cause blockage. This is the main cause of the damaging stress that so adversely affects health. It is possible to have it all. One may obtain truly effective self-defense arts, health enhancement and mental liberation through martial study if the school follows the basic principles of the martial arts. Common sense and a trust of one’s instincts is the key to finding a competent teacher. Plenty of writers and web sites will warn you to pick a competent teacher, but they don’t tell you how. This list below may provide some answers. Here is my growing list of things to watch out for. Run for the door if you see or hear them:

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Things to watch out for. Head for the door if you see them at a school: Any references to Ninja A teacher who calls himself master or grandmaster Over emphasis on free sparring, push hands, weapons or forms Signs that claim the school teaches a dozen different martial arts Those who claim to be students of Bruce Lee (even if it’s true) Mullets Swaggering A window full of tournament trophies A wall full of weapons that don’t apply to the 21st century Long-term contracts Shrines Foreign flags Few female students Starry-eyed allegiance to ANYTHING Anyone who uses the term “Blood Sport” Pee wee black belts Instructors who groan when they get out of their chair Stoic, superior, impolite, cross eyed, smelly or unhealthy looking instructors Impatient, unkind or intimidating instructors Smiling out of context Smugness Eyes whose “whites” show all the way around Shiny silk uniforms Preoccupation with lineage Bruised, limping or twitching students Topknots

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A Rant about Modern Martial Arts Schools Today, transparent human weakness pervades martial arts, especially Tai Chi, as much as ever. One can hear the; “only my style is valid” chant; the “love me and love my dogma” attitude of Yang stylists; the showy flowered fists and brocade kicks the emasculated, homogenized Wushu of China and the starry eyed lack of perspective among some followers of trendy, pop culture Daoism. The Dao is not a warm, embracing, benevolence. Neither is it a cruel, harsh, brutal thing. It simply is. Far worse, of course, is American pop culture’s gross caricature of the martial arts. One need not look very far to see clowns with oiled muscles gyrating through dramatic poses. Back lighted plastic signs dot the landscape at strip malls, at schools where karate practitioners in the guise of Tai Chi teachers perform slow karate, thinking it is Tai Chi. Their signs inevitably claim to teach a long list of martial disciplines-ignoring the fact that any one of these disciplines would require a lifetime of dedication to approach mastery. Early in the last century, the Red Chinese who began stripping away the martial essence of Tai Chi and Kung-Fu, and homogenizing them into the flashy show style of Wushu. And, a “health only” interpretation of Tai Chi Chuan. To assure that some vestige of Tai Chi would survive, some masters complied, hiding the subtlety of their art inside their forms. Likewise, the Japanese warped the sound, practical and effective karate of Okinawa into a showy, dramatic and ineffectual sports oriented jousting tournament. Though we must admit, this pandering was prompted by the American predilection to convert any conceivable human activity into a competitive sport. In spite of all this, I remain convinced that it is possible to have the health benefits, martial capability and mental liberation of the ancient arts if one grasps solidly to the fundamental foundation of the arts; avoiding the macho, the frilly and the absurd.

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BIBLIOGRAPHY Basics and Introductory: Fundamentals of Tai Chi Ch’uan; by Wen-Shan Huang New Style Tai Chi Ch’uan; by Dr. Wei Yue Sun Stay Young With Tai Chi by Ellae Elinwood Teach Yourself Tai Chi; by Robert Parry Tai Chi: A Practical Introduction; by Paul Crompton Tai Chi Handbook; by Herman Kauz Tai Chi for Beginners; by Claire Hooton Tai Chi for Staying Young; by Lam Kam-Chuen Tai Chi Mind and Body; by Tricia Yu Total Tai Chi; by Mathew Rochford The Complete Book of Tai Chi; by Stewart McFarlane Advanced Tai Chi: Applied Tai Chi Chuan; by Nigel Sutton A Study of TajiQuan; by Sun Lutang (translated by Tim Cartmell) The Big Book of Tai Chi; by Bruce Frantzis Body Mechanics Of Tai Chi Chuan; by William C.C. Chen Complete Tai Chi; by Robert Huang Chinese Boxing: Masters and Methods; by Robert Smith Chi: The Power Within; by Geoff and Phyliss Pike Exploring Tai Chi; by John Loupos The Handbook of Tai Chi Chuan Exercises; by Zhang Fuxing The Healing Art of Tai Chi; by Martin Lee Inside Tai Chi; by John Loupos Ki in Daily Life; by Koichi Tohei Mastering Yang Style TajiQuan; Fu Zhongwen (Translated by Louis Swain) Movements of Magic; by Bob Klein Old Frame Chen Family TaijiQuan; by Mark Chen Power Taji; by Erle Montaigue Tai Chi Chuan; by Douglas Lee Tai Chi According to The I Ching; by Stuart Alve Olson Tai Chi As A Path To Wisdom; by Linda Myoki Lehrhaupt The Complete Book of Tai Chi Chuan; by Wong Kiew Kit The Dao of TajiQuan; by Jou Tsung Hwa The Theory and Practice of Taji Qigong; by Chris Jarmey The Tai Chi Book; By Robert Chuckrow Ph.D. Tai Chi Connections; by John Loupos Tai Chi for Health; by Lee Ying-Arng Tai Chi for Health; by Edward Maisel Tai Chi Chuan Martial Applications; by Dr. Yang Jwing Ming Tai Chi Chuan: Roots and Branches; by Nigel Sutton

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Tai Chi Classics; by Waysun Liao Tai Chi: The Supreme Ultimate; by Lawrence Galente Tai Chi Chuan: 24 & 48 Postures; by Shou-Yu Liang Tai Chi Chuan; by Cheng Man-Ch’ing Tao and Tai Chi Kung; by Robert C. Sohn The Essence and Applications of TajiQuan; by Yang ChengFu (Translated by Louis Swain) Thirteen Treatises On Tai Chi Chuan; by Cheng Man-Ch’ing

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