Tai Chi belongs to the internal school of martial arts and has enjoyed centuries of popularity throughout China. the art is said to have been formulated in the 14th century by the Taoist monk, Chang Sen-Feng at Wu Dan mountain, based on animal fighting techniques. However, there is very little documentary evidence relating to the exact origins and a reliable historical account is not possible. Similarly, with many differing family accounts and claims, the precise nature of its genealogy is unclear. What we can be sure of is that throughout the generations, Tai Chi has been modified and enriched to produce a sophisticated and effective art form. This development has seen the evolution of several different styles or schools (e.g. Chen, Yang, Wu etc.) each exhibiting their own characteristic features and movements.

Today Tai Chi is seen as a practical technique for health and healing, relaxation and martial arts, and as such has spread out of China to other parts of the world.

Philosophy-

During its development, Tai Chi has passed through the hands of various Taoist philosophers and scholars, giving the art a rich classical background. According to this philosophy, the term Tai Chi refers to the concept of the universe being composed of Yin and Yang as complementary forces. Since the natural world comprises both soft and hard, the art must also encompass these two forces to work in harmony with the body. A practitioner must be strong and yet soft, show relaxation and concentration and display flexibility with solidity. In short one must "be still as the mountain and flow like the great river"

Principles-

Tai Chi consists of a series of continuous, smooth and graceful yet purposeful movements linked together to produce a standard form or routine. The principles of the Tai Chi forms are to move in a relaxed manner using concentration and breathing to direct each posture. In this way, we can improve overall strength and agility in the legs, relaxation in the upper body and suppleness in the waist. The waist is a very important feature of Tai Chi since it acts as a pivot for the body, developing fluidity, balance and power. Movements are rounded to maintain stability and to keep the joints open and muscles relaxed. This structure facilitates the passing of Chi or vital energy throughout the body.

Health and Healing-

According to traditional Chinese anatomy, the body is thought to contain a network of meridians, similar to the blood circulatory system, which link together energy points and essential organs through which the Chi flows. Ailments therefore correspond to a blockage or excess in this flow of Chi, and remedies, acupuncture or acupressure can be used to restore the natural balance. Tai Chi is considered effective for health since it will also act to maintain this balance. The forms themselves are accompanied by particular health exercises which can be performed to specifically strengthen the internal organs and improve circulation of blood and Chi. This type of training, often called Chi Kung (also Qi Gong), increases strength and suppleness using gentle stretching and slow movements, so that the body can be exercised without straining the muscles and joints. In this way, postures can be performed according to individual ability.

Tai Chi and Martial Arts-

Tai Chi as a martial art has a simple yet essential theory: the use of softness (yin) to overcome hardness (yang) and conversely, the use of hardness to overcome softness. Therefore, attacks are not blocked directly, but are diverted or redirected. To develop Tai Chi as a martial art requires considerable anticipation, speed, stability and relaxation. In training towards this, pushing hands and compromising techniques can be utilised.

24 Posture Simplified Form-

In the 1950s, experts and masters in China developed a simplified version of Tai Chi based on Yang style — a principle school of traditional Tai Chi — which also included elements of other styles. Consisting of 24 basic movements, this form is relatively simple to learn and incorporate into daily routine. It begins in a logical sequence with easier moves, gradually progressing to the more difficult postures. As a Tai Chi form, this routine gives individuals a concise and effective health programme and introduction to the martial arts.

48 Posture Advanced Form-

The standardised version of an advanced form came about in the 1870s through official sponsorship by the Chinese Government. This sequence incorporates the movements of the previous form, but provides a more comprehensive and elegant makeup with clearer applications in self defence. The postures themselves display a higher degree of difficulty and require more technical skill to perfect. However, there are no repetitions of movements as seen in most traditional styles of Tai Chi — apart from performing each movement on both left and right sides. This latter feature means that there is a greater degree of symmetry of movement compared to traditional styles, and so both sides of the body are exercised equally.

Sword Forms-

Weapons’ training is an integral part of traditional Tai Chi, with the straight sword being one of the most common implements used. The sword routines act as an accompaniment of the bare hand forms and movements of one naturally complement the other. Here, the sword routines are taught to more advanced practitioners, helping to improve and develop balance, flexibility and control.

Regular practice with Tai Chi will help to cultivate a strong, healthy and dynamic physique and personality by relieving oneself from the tension and stress of modern living. This simple, practical technique allows the individual to enjoy a greater sense of physical and mental well-being

Chi Kung

This is a general introduction to some of the more important concepts and principles of Chi Kung (also Qi Gong) exercise. It is by no means comprehensive, but should be used to assist training within classes and act as a guide to individual training at home. Try to avoid adopting a dogmatic interpretation of Chi Kung and forcing energy circulation, simply use relaxation, concentration and internal feeling to find the most natural pathways. Your body is the most accurate guide and it is important to remain open-minded to the way it feels and reacts.

Introduction-

Chi Kung has been used by the Chinese people for thousands of years both to improve and maintain health, and to develop internal power for the martial arts. It can be translated as "development of the body's energy circulation" that is, the production, storage and flow of Chi. We understand the concept of Chi or life force as the energy which flows within the body. Good health relies upon the balance of Chi in terms of balancing the yin and yang elements in the body. This ensures that the internal organs each receive their specific amounts of energy in order to function optimally. Chi Kung exercises provide a means of maintaining such balance to promote health, and even administer healing techniques with the use of Chi massage.

Before we describe these exercises in detail, there are several important principles to explain.

Circulatory System-

Chi circulates in the body through a system of eight vessels, of which two are termed the major vessels (governing vessel and conception vessel), and twelve main channels. The channels act as rivers, distributing Chi and connecting the fingers and toes to the internal organs. The vessels function as reservoirs, regulating the flow to the channels. Branching off from the channels are a whole network of sub-channels. These provide a connection with the nervous system, organs, muscles and circulation to pass Chi to every cell in the body.

Situated along the channels, as well as elsewhere in the body, are points where the protective layer of muscle is thinner than usual and the channel itself is closer to the surface. These points are termed cavities or acupuncture points, as they can often be felt as small depressions. Some of the major cavities (acupuncture recognises about 700 in all) are used in Chi Kung training as the focus of attention.

Breathing-

The Chi Kung exercises utilise deep breathing, although this should never involve holding the breath or forcing the movements. Since inhalation is considered yin and exhalation yang, both should operate together in a fluid circular motion. This produces a pump like process to generate and accumulate Chi.

Breathing should be accompanied by working the toes to further enhance this pump effect. Toes should be lifted on inhalation and replaced on exhalation, gripping the floor to complete one cycle.

Breathing methods can take the form of natural or reverse styles:

Natural Breathing - Buddhist Method

Expand abdomen on inhaling, contract on exhaling

Reverse Breathing - Taoist Method

Contract abdomen on inhaling, expand on exhaling

Types of Chi Kung Exercise-

During Chi Kung training the flow of Chi is guided by the mind. Therefore, concentration is the key to success. There are several methods of training to develop this flow, two of the most common for Tai Chi purposes are external/internal and internal/internal.

External/internal local Chi circulation

This method, also termed external elixir or Wal Dan training, involves the stimulation of Chi at a particular location in the body by continued muscular exertion combined with concentration. Local build up of Chi will then flow to areas of deficiency when the exertion is finished. Wal Dan exercises may be either moving (e.g. the eight silk brocade, or our own warm up exercises) or still (e.g. stance training).

These exercises do not require concentration on the circulation, but rather on details of posture, breath and movement. Some principles are:

• Back relaxed and naturally straight

• Tongue to the roof of the mouth and teeth gently touching each other

• Breathe smoothly and evenly through the nose

Internal/internal Dan Tien circulation

This second mode of training is often called internal elixir or Nei Dan and involes the accumulation of Chi at the Dan Tien. From here, the mind is used to guide the Chi to circulate through all twelve channels and eight vessels of the body to achieve the grand circulation. This type of Chi Kung can also be practised as still exercises, or as a moving form — Tai Chi itself can be described as a martial form of Nei Dan to generate energy from the Dan Tien.

The primary circulation is often termed the small circulation which incorporates the two major vessels; conception vessel (yin) travelling up the front of the body, and governing vessel (yang) extending up the back. These two vessels are connected by the tongue which acts like a switch. Practice of the small circulation is traditionally undertaken sitting cross-legged to prevent Chi escaping into the legs. However, this pathway includes directing Chi into the head which is not recommended for beginners (Chi may accumulate here and be unable to escape, causing stagnation with the possibility of headaches, high blood pressure etc.).

Instead, is is recommended that Nei Dan circulation should begin with concentration on guiding Chi down to the Dan Tien and back out through the nose. Once this has been accomplished a more complete circulation of one or two breaths can be attempted but avoiding the head. Here, the arms can also be introduced, directing the energy to the palms and fingers. To complete the grand circulation, the legs are incorporated, and when students feel ready, the head also. It may be useful to visualise the inhalation drawing Chi along the inside of the arms and legs and the exhalation sending it back along the outside. However, this is not strictly necessary since Chi directed into the limbs will find its own path.

Chi circulation in the legs may be more beneficial if exercises are practised lying down. This open the leg channels wider than when standing, thus allowing Chi to pass more freely.

It is important to recognise that progression in Chi Kung is at the individual's own pace and that different people will favour particular exercises and methods to achieve circulation. For example, visualising a white light or golden thread passing through the body may be beneficial to some, while others may prefer to imagine a fire generated at the Dan Tien, or no visualisation at all. Trying too hard to will Chi circulation is likely to create some tension in the body and therefore will be counter-productive. It is necessary to be patient, and develop a personal method of circulation and visualisation which is effective. As long as the basic principles of relaxation, use of the mind and steady progression are adhered to, we can begin to appreciate and enjoy the exercise of Chi Kung