Taichi Book Sample

TAI CHI

Introduction to Yang Style Tai Chi

M a s t e r S i m o n Wo n g

INTRODUCTION

Chi Kung breathing (legs gently

as he steps. The sound he gets

bent, arms around a tree). We

from the air is as a master to a

people

tapped into something so soft and

wind instrument.

ask me the

simple that it's overlooked by

With the Yang Family form we

difference

many people. I do not know how

try to float in and carve out the

between

many breaths I have left, but

air around us. We can only

Karate and Kung Fu, I often

hopefully more than I can count.

attempt to get Sifu's sound out of

quip, with all due respect, that

All of my breaths (from the

the air by totally relaxing and

Karate is stiff and Japanese and

stomach through the nose) now

then snapping forward. And we

Kung Fu is loose and Chinese.

add to my health and don't

can only correctly arrive at this

borrow from it - and that is a hint

rather sudden movement by

of eternity.

warming up internally with these

PREFACE

W

hen

Several months into my Kung Fu training at the Yellow Dragon Centre it was emphasised that I

Imagine doing something as

slow beginnings. Forget about

should begin to learn Tai Chi as

slowly, slowly

as possible.

muscle and lungs, heaving and

well, as I was getting too rigid. I

Whether we think of it as kinetics

deliberate. Breathing out from

was learning fairly well about the

or aesthetics, the timeless Tai Chi

the stomach through the nose at

economy of movement - a block

walk gives us a much better

the same time that we step, with

and strike in one - but I needed to

understanding of the balance,

our tendons whipping forward is

become more like a supple reed,

grace and power of our own

true

and not like a brittle wood which

gravity and energy. With the

exertion.

does not bend but breaks. While

outside world moving so fast,

The

part of what makes Yellow

internal equilibrium comes from

practiced

Dragon Fist Kung Fu unique is

slowing down at times. Knee-

environment are in part what

that it incorporates elements of

jerk movements can be necessary

good music should be: tight but

Yang Family Tai Chi, clearly I

(indeed Kung Fu teaches us new

loose.

was becoming unbalanced. I had

instincts in this sense), and from

been seeking overall balance in

them we learn that unthinking

my hurried life when I very first

movement is possible. But so

came to the Centre. Now it was

refreshingly clear yet focused is

time to balance what I was

the mind and body that we can be

learning inside the Centre.

moving at a barely discernible

The Tai Chi class began

speed without thinking about it at

similarly to the Kung Fu class.

all. As the years and world flash

We closed our eyes, and with the

by it becomes more and more

scent of incense buoyed along by

important to lose oneself at times

the breeze and trickling water

in the slowness of one's actions.

from the aquariums around the

Sifu Wong's most impressive

room and our feet on the wood

movement, I believe, is a pushing

warehouse floor, we began our

of the arms straight out in front 4

power

and

Yellow in

not

mere

Dragon a

arts

balanced

Dr Clinton Orr Ph.D.

Graduate of Cambridge University, Tai Chi and Kung Fu student of Master Wong for many years.

INTRODUCTION

A

enlightenment. Again, the chi

traditions of martial arts, exercise

gung and Kung Fu systems have

systems, and methods of spiritual

their own legendary origins - in

cultivation.

the Buddhist tradition, they are

ccording to one

Of these we can point in

traced back to the arrival from

well-known story,

particular to the ‘hard style’

India of Da Mo (Bodhidharma in

Tai Chi Chuan

Kung Fu fighting systems of the

Sanskrit) at the Shaolin temple in

was the invention

Buddhist monks of the Shaolin

the sixth century AD. Although

of the Taoist martial artist Chan

temple,

kung

the Da Mo story suggests the

Sang-Feng,

by

techniques of breath control and

influence of Indian yoga and

observing a battle between a

of ‘marrow washing and sinew

meditation practices, it is also the

crane and a snake over a morsel

training’. By the time of Chan

case that there are earlier

of food. Each time the crane

Sang-Feng,

mentions of indigenous Chinese

inspired

and

the

chi

lunged for the snake, it would

exercise systems, sometimes

coil back out of reach. Each time

based on the movements of

the snake extended itself in a

animals, and traditionally

counter-attack, the bird

reaching as far back as

would step back and sweep

the

the

attacker

fabled

Yellow

Emperor.

away with its wings.

Coming back to

According to various

more recent history,

commentators, Chan

all the main styles of

Sang-Feng was a Taoist

the art we now know

monk of the Wudang

as Tai Chi can be traced

temple in western China,

to Chen village in Wen

and may have lived at some

county, Henan province.

time from 970 to 1450 AD.

Chen village, like many in

Others have maintained that

China, was so called because all

there was no such individual, and

these chi gung techniques had

its

different Tai Chi schools and

been developed by the Shaolin

surname Chen, and the Chen clan

styles have their own favourite

monks and by Taoist masters, in

guarded their Tai Chi jealously

theory or founder legend. In any

Wudang

and

from outsiders. Although the

case, it is almost certainly not the

elsewhere, to a very deep level.

tradition is that Tai Chi was

case that Tai Chi Chuan was the

They were practices that went

taught to the Chen villagers by a

‘invention’ of any one historical

beyond strengthening the body -

master trained in the lineage of

or mythical figure. What Chan

they were intended to envigorate

Chan

Sang-Feng did, if it was he, was

the chi, prolong life, and aid the

similarities between Tai Chi and

rather to draw upon and bring

ultimate

Wudang internal arts seem to

mountain

goal

of 5

achieving

inhabitants

shared

Sang-Feng,

and

the

the

INTRODUCTION

The origins of Tai Chi

together a number of ancient

Introduction to Yang Style Tai Chi

Master Simon Wong

after hearing of the power of the

fighter

who believe that Tai Chi was

Chen family martial art. Yang

popularise Tai Chi in his travels

indigenous to Chen village.

persuaded Chen Chang Xin to

within China, and was also

Whilst Chen style Tai Chi still

teach him the art when, after

invincible. In his public classes,

exists today, and is nowadays

spying on the master training his

Yang

taught outside the family village,

students at night, he was able to

simplified version of the original

it was the development of the

demonstrate a higher level of

Yang form, evenly paced and

new Yang style Tai Chi from the

skill than any of the official

without flying kicks and the

Chen heritage that brought Tai

pupils. After years of study, Yang

strength explosions (Fa Jing) that

Chi to prominence in China, and

returned to his home village of

are the summit of Tai Chi combat

later generations of the Yang

Yung Nien where he acquired a

training. This form is the

family who brought the art to the

reputation

west.

invincible’,

Yang Style Tai Chi Chuan

as

who

did

Cheng-Fu

taught

a

the

ancestor of most of the Yang

defeating

all

style Tai Chi taught today. Yang

challengers yet baffling them

Cheng-Fu’s oldest son was Yang

with the softness of the style. On

Shou-Chung

(also

Chen-

system

Ming),

who

taught in this

taught

his

father’s

style

T

to

‘Yang

Yang he

much

book is a version of Yang style Tai Chi

widely from

Chuan, of which

his base in Hong Kong

M a s t e r

and established the

Wong is a sixth generation

the basis of this reputation, Yang

International Tai Chi Chuan

master. Although the style has

was invited to teach at the

Association (ITCCA). Master

developed, and variants of it

imperial court in Peking, where

Wong’s teacher was Master Chu

have diverged as it has been

he had the chance to test his style

King-Hung, one of Yang Shou-

passed

six

against the greatest fighters from

Chung’s three closest disciples

still

all over China, and, so they say,

and his successor as head of the

remained undefeated.

ITCCA.

down

generations,

through it

is

recognisably the creation of its founder Yang Liu-Sim (also

Master Wong’s lineage stems

called Yang Lu-Chan, Yang Fu-

from Yang Liu-Sim’s third son,

Kui). Yang Liu-Sim’s teacher

Yang Kim-Hou (also called Yang

Darius Sokolov MSc

was Chen Chang Xin of Chen

Jian-Hou), who with his brother

Graduate of LSE and Tai Chi

village. According to one story,

Yang Ban-Hou continued to

and Kung Fu student of Master

Yang Liu-Sim (1799-1892) was

teach the imperial court and

Wong for many years.

a

who

maintain their father’s legacy.

obtained work as a servant in

Yang Kim-Hou’s third son Yang

Chen Chang Xin’s household

Cheng-Fu was another renowned

poor

farmer’s

son

6

INTRODUCTION

bear this out, there are others

Introduction to Yang Style Tai Chi

Master Simon Wong

CHEUNG SAN FUNG (960 - 1126AD)

VARIOUS TAOISTS DETAILS UNCERTAIN

CHEN CHANG-XING (CHEN STYLE) (1771 - 1853)

YANG LIU-SIM (YANG STYLE) (1799-1872)

YANG CHEN-FU

YANG KIM-HOU (1839-1917)

YANG CHEN-FU (1883-1936)

YANG SOW-CHUN

CHU KIM-HING &SIMON WONG

CHU KIM-HING

MASTER SIMON WONG This family tree includes only the main proponents of the style that we have knowledge of and is not intended to be comprehensive.

7

INTRODUCTION

YELLOW DRAGON TAI CHI FAMILY TREE

WA R M - U P EXERCISES

WARM-UP EXERCISES

WARMUP EXERCISES

1

Stand relaxed, with your feet shoulder width apart and legs slightly bent. Your back should be straight with your hands relaxed and placed on your waist.

Turn your head slowly to the left then to the right, while keeping the rest of your body straight and facing forward. Repeat 10 times.

2

From the same position this time lower your head forward bringing your chin toward your chest, then slowly lift your head up and backward. Repeat 10 times.

9

Introduction to Yang Style Tai Chi

Master Simon Wong

WARMUP EXERCISES

3

Next, in the same stance rotate your head slowly in a circular motion clockwise 10 times then anti-clockwise 10 times.

10

T C

A I H I

K

C

H I U N G

CHI KUNG BREATHING EXERCISES

C

Holding the Tai Chi Ball

It is important to keep the shoulders relaxed as beginners

S

tand with your feet shoulder width apart, arms relaxed at

your side. Your back should be straight, knees slightly bent with your

head

facing

forward

(imagine being suspended by a string from the top of your head)

will

naturally

hunch

their

shoulders using the shoulder muscles to hold the posture. This should be avoided and the whole of your body should be kept relaxed. Once standing in the correct posture you should then concentrate breathing.

on

your

Keep

your

mouth closed with your tongue touching the roof of your mouth (this is to allow the chi to circulate freely round the body). When breathing in you should breathe from the stomach area and not the chest. As you breathe in the stomach is inflated and when you breathe out the stomach deflates. This allows the breath to reach the dantien area and your body relaxed. Slowly raise your arms in front of you to shoulder height, with elbows pointing out but down slightly. Your palms should be facing inward toward your chest, with your fingers open slightly. The posture should resemble someone hugging a large tree.

17

(located a couple of inches below the navel). This exercise should initially be be practiced for a couple of minutes,

increasing the more

you practice.

TAI CHI CHI KUNG

hi Kung is an ancient system of deep breathing exercises. Its history can be traced back over 3000 years to ancient China. Through the development of Chi Kung, many seemingly impossible tasks can be achieved. These Chi Kung exercises will cause one’s h o r m o n e secretion to a c c e l e r a t e, enhancing one’s health, energy and sexual prowess. With prolonged practice one will be able to enjoy warmth, prolonged life and regain youthfulness.

Introduction to Yang Style Tai Chi

Master Simon Wong

WU CHI By using the Yin to help the Yang, and the Yang to help the Yin, this exercise moves the chi and the blood throughout the whole of the body, and builds the store of chi in the dantien.

From here bring your arms outward and upwards, breathing out.

Move your arms up past the chest...

21

TAI CHI CHI KUNG

Men should begin with the left hand just below the belly button with the right hand on top, women with left hand on top of right. Breathe as previously described.

Introduction to Yang Style Tai Chi

Master Simon Wong

...until completely straight.

Move your arms inward, breathing in as you do so...

22

TAI CHI CHI KUNG

and begin to extend the arms from the elbow...

Introduction to Yang Style Tai Chi

Master Simon Wong

...until back in the starting position. The exercise should be done 7 times.

23

TAI CHI CHI KUNG

...and back down towards the dantien...

TAI CHI EXERCISES

Introduction to Yang Style Tai Chi

Master Simon Wong

TRACING CLOUDS A continuous flowing movement that will gently exercise the wrists and spine, whilst aiding balance and coordination.

Start in a position with feet parallel, shoulder width apart. Bring your left arm out to the left side, palm facing you. Your right arm should be in front of your body, palm facing down. Your weight is shifted slightly onto your left leg, and your hips turned 45˚.

TAI CHI EXERCISES

Begin to move your left arm down slowly. At the same time bring your right arm up, turning your palm to face your body.

As your arms move, follow your right hand with your eyes and begin turning your body slowly to the right.

35

Introduction to Yang Style Tai Chi

Master Simon Wong

Continue this movement...

...turning your hips 45˚ to the right, shifting your weight slightly onto your right leg. Your right arms moves out to the right side of your body, palm facing you, with your left arm moving in front of your body palm down.

TAI CHI EXERCISES

From here the movement is repeated in reverse, turning your body to the left side whilst moving your right hand down and your left hand up.

36

Introduction to Yang Style Tai Chi

Master Simon Wong

Now repeat the movement a further 6 times.

TAI CHI EXERCISES

37

T A I C H I S H O RT F O R M

TAI CHI SHORT FORM

1b

Bow (right hand fist, left hand palm)

2a

Open feet to your left, shoulder width apart. Make sure your feet are parallel.

2b

Bring both arms up slowly...

TAI CHI FORM

1a

Begin with your feet together.

50

Introduction to Yang Style Tai Chi

Master Simon Wong

2d

...until level with your shoulders, fingers pointing downward.

2e

Now begin to lower your arms, with fingers pointing upwards.

2f

As your hands pass your chest, bend your knees slightly.

TAI CHI FORM

2c

...keeping them relaxed...

51

Introduction to Yang Style Tai Chi

3a

Your right hand now comes around in a small clockwise circle and makes a fist.

3c

...at the same time moving your left foot next to your right

Master Simon Wong

3b

Bring your left hand across to grip your right wrist, with just the toe touching the

3d

At this point most of your weight is on the right foot.

ground.

TAI CHI FORM

52

Introduction to Yang Style Tai Chi

4a

Master Simon Wong

Now step forward and outward with your left foot.

4b

As you step, your left arm moves out in front of your body, slightly bent with palm facing you; your right arm moves to the right side of your body, palm facing the floor.

4d

You should step so that your left foot is shoulder width from your right, and the same distance forward.

TAI CHI FORM

4c

Your weight should be centred, your front leg bent so that your knee is over your toe, and the back leg slightly bent. Make sure that your shoulders are straight.

53

Introduction to Yang Style Tai Chi

5a

Shift your weight onto your left leg...

5c

As you turn, your hands come together...

Master Simon Wong

5b

...turning your hips 90˚ to the right, with just the toe of your right foot touching the

5d

...“holding the ball” in front of your body.

ground.

TAI CHI FORM

54

Introduction to Yang Style Tai Chi

Master Simon Wong

5e

Now place the heel of your right foot where the toe had been, and transfer your weight forward.

6a

From here turn your hands so that the left palm is facing up, the right palm facing

6c

...as if you were pulling something toward you.

down.

As you shift your weight, your left foot turns in 45˚.

TAI CHI FORM

6b

Your hands now move into the left side of your body...

55

TAI CHI FORM A PPLICATIONS

TAI CHI FORM APPLICATIONS

Block punch From form: move 2

Bring your right arm up...

94

APPLICATIONS

Opponent punches, left arm.

Introduction to Yang Style Tai Chi

Master Simon Wong

...block, hitting the bottom of your opponent’s arm with the back of your hand to deflect the punch.

Jab with fingers into chest.

APPLICATIONS

95

Introduction to Yang Style Tai Chi

Master Simon Wong

Wrist Lock From form: move 3

Move your right arm up....

96

APPLICATIONS

Opponent grabs your right arm with their right arm.

Introduction to Yang Style Tai Chi

Master Simon Wong

Bring right hand underneath opponent’s arm.

and apply downward pressure onto opponents wrist.

As opponent goes down, bring your knee into their face.

97

APPLICATIONS

and place your left hand on top of their hand, gripping tightly.

We hope you have enjoyed this free sample! The complete book is 130 pages and includes the following:

*The complete Yang Style Tai Chi form - 32 moves *8 Chi Kung Deep Breathing Exercises to increase your energy, strengthen bones and keep intenal organs healthy *4 Tai Chi Chi Kung Exercises to improve balance, co-ordination and health *15 self defence applications from the Tai Chi form

The book is available in 3 formats: 1) a download from our website in PDF format 2) high quality CD-ROM version, including the Tai Chi Form Video 3) printed version

for details of how to order, click here to go to our website

M

aster Simon Wong is a distinguished practitioner of both the internal and external Chinese martial arts. He is known and respected throughout the martial arts community. Through his teacher Chu KingHung, he traces his lineage in Tai Chi Chuan directly back to Yang Cheng-Fu, the founder of the modern version of Yang Style Tai Chi Chuan. In this book Master Wong presents a Yang Style form, illustrated by numerous photographs and explained by means of step-by-step written instructions, though without unnecessary technicalities. Also, he introduces the student to the self-defence applications of the form, again in a way which is practical and easy to understand. Master Wong has an exceptional talent for making complex matters simple and accessible. This book is the result of his many years experience. It will be a valuable asset to all practitioners of Tai Chi Chuan, particularly those who do not have regular access to a teacher.

Dr. R. W. Dyson is a graduate of Durham University, professional academic & author. He is a Tai Chi, Chi Kung & Self Defence Instructor under Master Wong, holds a 3rd Dan in Karate and is a practising Buddhist.

www.yellowdragon.co.uk