tai chi styles

8/6/2019 Tai Chi Styles

1/22

Tai Chi Styles

introduction:

One of the biggest difficulties for newcomers to tai chi is that there seems to

be a lot of different tai chi styles and forms.And its true there are a lot of choices to be made.The main differences between the different taiji styles are in the speed and

pace of performance and the way the body holds the poses in terms of

posture and intent.

The oldest tai chi chuan styles are Chen style with coiling moves and fast

transitions in speed between slow and very fast together with stampingmoves and explosive releases of power and Yang style with evenly paced

flowing moves.

Yang style is probably the most common style in the west followed by Chen

style - based on the sheer number of people taking classes and buying

training videos of the st.

We'd just like to mention that we have yet to meet any group of 4 or more

tai chi folk - also called players - that totally agree on what defines a style -

whether the modern versions are real styles or not.

You're just going to have to make your own mind up. tai chi, tai chi, tai chichuan, taiji - so good they named it more than twice ......

Family styles

Family styles were once the sole property of a single family who only taught

the style to people in the family household - no outsiders were usually

involved.

At some point the Chen family taught their style to an outsider called Yang

who eventually left the Chen household to return home where he modified

the style he had been taught and created the yang style.

Nowadays when people refer to the family style they tend to mean the

original or classic style as practiced by the first families.

There are five major styles of Taijiquan, each named after the Chinesefamily that teaches it:


2/22

o Chen style -

o Yang style -

o Sun style -

o Wu Hao style of Wu Yu-hsiang -

o Wu style of Wu Ch'uan-y and Wu Chien-ch'uan -

Variations

You also find variations from the family style where individual taiji masters

or experts modify the form for specific purposes.

Probably the clearest example of this is Cheng Man-ching who created the

37 short form from the Yang family style.

Even today to can find lots of variations of the main tai chi styles that are

not so common - where individual masters have changed the form to save,time or space or even to emphasise particular healing or martial outcomes.

modern styles:

As well as the traditional tai chi styles modern styles are being created all

the time. Often they are created from a single traditional style or sometimes

elements from several styles are blended together.

Again there are a variety of reasons for creating the form Compact Tai Chi

was created for people with access to a limited amount of floor space.

Tai Chi for Arthritis was created from Sun and Yang styles to ease the

pressure on joints and encourage mobility.

We've only tried a few 'modern' forms and we have no hesitation in

recommending both of them.

competition styles

The first competition style was created by Chinese Sports Committee wushu

teachers in 1956 by simplifying and modifying the traditional yang form.The new form was called the simplified 24 form .

This standardize version enabled competition and judging rules to be

created.


3/22

In 1976 the Combined 48 Forms that were created by simplifying and

combining some features of the classical forms from Chen, Yang, Wu, and

Sun styles.

The Chinese Sports Committee went on to develop sets to represent the four

major tai chi styles as well as combined forms.

tai chi exercises

You might think that is was fairly easy to define and identify tai chiexercises.

But its not - tai chi is mainly comprised of collections of movements or

postures called a form - and there are hundreds of forms. Some are very

popular like the Beijing 24 and practised by millions others are rarer like thetraditional 108 forms.

There are named moves within the forms this one on the right is called"snake creeps down" which you could say equate to a western exercise like

"hamstring lunge" (if there is such a thing). The difference is that "snake

creeps down" is integrated into an overall pattern of precise, controlled

movement

Tai chi exercises tend not to be taught as complete forms. So when you hear

of someone doing taichi exercises they are probably performing one of themany forms.

There are other exercises used in classes that are actually qigong exercises -

often used as warm up exercise and cool down exercises for before and after

the form practice.

In itself each move or posture in tai chi is an exercise in balance,

co-ordination, physical control and regulation of breathing.


4/22

qigong forms

Qigong forms forms come in many shapes and sizes from a

single exercise to several sets of exercises making up a full healing system.

Many of the forms are designed to combat a specific health condition so you

get forms for the heart, the lungs, the stomach, for headaches, for slimming

etc. You get the idea if it can go wrong somewhere there is a form to help.

But forms are also used to prevent problems and you find that many of themare used to promote health and longevity.

And you may find that many of the exercises you do for tai chi warm-ups are

really qigong exercises and there are literally thousands of these.

We've listed forms we do and that we will be providing instructions for -

some day - and other forms we read about.

qigong forms we do:

shibashi

an 18 posture form designed for shoulders and backs.

eight pieces of brocade

a very old form designed to improve flexibility, strength and general

pearl of immortality

a tai chi ball routine used to clear out specific meridians ready for healing

mandarin duck looks for nest and

mandarin duck finds nest

Again no idea what either of the duck routines do and we've never seen

them anywhere else - everyone we've ever shown them to loves them

swimming dragon

The Dragon swims to the bottom of the sea, then all the way up to the


5/22

Heavens

used for slimming and spinal toning tiny video clip

rising dragon

no idea what this is for but it is wonderfully relaxing and is a firm favourite

in class.

bamboo mountain chi kung

with Joi Eden and Betty Sun

Other Qigong Forms

jade body qigongAn interesting example of a traditional qigong form handed down to Dr. Liu

Dong.

fragrant qigong instructions or in PDF formatFragrant Qigong is a simple qigong that we're told has become the most

popular qigong in ChinaThey even offer to email level 2 when you are comfortable doing level 1

pan gu mystical qigongPangu Shengung, or, the Heaven and Earth/Sun and Moon exercise

describes how to use qigong to absorb the essence of the sun, moon and

universe. The pan gu book includes notes on the principles and philosophy ofqigong practice with step-by-step details.

wild goose qigongVery extensive collection of forms follow the link for videos clips and more

information.

shibashi

Shibashi is a gentle, beautiful and flowing qigong exerciseroutine that is both a joy to do and deeply relaxing. We particularly like the

combination of rocking movements and expanding arm movements in Flying

Dove spreads its wings.


6/22

As well as being a complete exercise routine it can also be used as a warm

up for the tai chi forms or other types of physical exercises.

This pattern is very good for people who want to move on to Yang style tai

chi forms because it introduces the basic elements of weight shifting, co-

ordination of hand and leg movements together with controlled breathing.

All shibashi movement is centred around a face forward position. Diagonal

side steps always return to this starting position - so in that sense it is fixed.If you can stretch your arms out to the sides and turn a full circle you have

enough space to practice.

The complete shi ba shi pattern takes about 15 to 20 minutes depending on

how you are feeling.

It's suitable for all groups and all ages - and you are never to old to start -

we recently worked with a lady who said she stopped counting at 70 - and

she loved it.

As always it is better to practice every day even for just 15 minutes than to

do an hour twice a week.

shibashi postures

These are the names of the shibashi postures - as we originally learnedthem. If you look in different books you will find variations of the names and

even the exercises themselves. So don't be too concerned if you comeacross something a bit different. Just enjoy the this refreshing qigong form.

y Raising the Arms

y Opening the Chest

y Painting a Rainbow

y Separating the Cloudsy Rolling the Arms in a Horse-riding Stance


7/22

y Rowing a Boat in the Middle of a Lake

y Carry Ball in Front of the Shoulders

y Gazing at the Moon

y Turning the Waist and Pushing with the Palm

y Cloud Hands in a Horse-riding Stancey Scooping the Sea and Looking at the Horizon

y Pushing the Waves

y Flying Dove Spreads its Wingsy Punching in a Horse-riding Stance

y Flying Wild Goose

y Turn like a Flying Wheely Stepping and Bouncing a Ball

y Balancing the Chi to Close

shibashi benefits

Shibashi is designed to strengthen the back and improve the general healthand wellbeing of the practitioner. You will experience the benefits more

quickly if you find the time to practice every day.


8/22

y circulation and digestion are helped - improved by the gentle stretching

and rocking movementsy breathing and asthma type conditions are helped by the slow breathingand expansive arm movements

y back and shoulders are helped by the expansive arm movements, gentle

bends and gradual trunk turns

y mental sharpness is increased by co-ordinating opposite side of body

movements

And the overall effect of the exercise is to reduce mental stress and physical

tension carried in the muscles of the body.

We do it because it is just wonderful to do! Imagine that, exercising for the

sheer pleasure it gives you. Check out the exercise pages and give it a go -

because you deserve it!

If you need more persuasion, this is an ideal routine if you want to move on

to the more traditional tai chi routines like the 24 Step form you'll find that

some of them are already familiar.

shibashi chart

The shibashi memory chart has a single figure for each of the 18 postures.You will see the figures at the head of the instructions and picture pages so

that you can figure out where you are...- that is the theory. We hope it helps.


9/22


10/22

taiji qigong: postures 1 thru 3

taiji qigong contents

o Raising the Armso Opening the Chest

o Painting a Rainbow

tip:

All the postures to be done at the same time are in small blocks. Each block has aname like transition move and then all the actions for you to do are indented.For more help with basic techniques and the instruction layout go to tai chi

instruction- enjoy your taiji qigong

Raising the Arms

overall effect

It looks as though you are gently raising and sinking your body in time with

raising and lowering your arms.


11/22

opening position:o stand with feet shoulder width apart

o arms hang down

o palms face in to thighs

o relax bodyo knees slightly bent

raise arms to shoulders:

o turn palms face out to back

o fingers downwards and slightly curved

o breathe in

o raise body

o draw arms up to shoulder height and width

o palms face down

o elbows and wrists slightly bent

return arms to sides:

o turn palms face out to front

o fingers upwards and slightly curved

o breathe out

o sink body down with knees slightly bent

o draw arms down to thighs

o palms face out to back

repeat: raise arms to shoulders thru return arms to sides 8 times

end of this taiji qigong shibashi instruction

top


12/22

Opening the Chest

overall effectIt looks like you are hugging a big balloon and then letting it go ....

raise arms to shoulders:

o breathe in

o raise body

o draw arms up to shoulder height and width


o palms face down

open arms out:

o turn palms facing each other

o draw hands away from each other

o arms fully extended to sides

o keep elbows slightly bent

close arms in:


o breathe out

o draw hands together to shoulder width apart


13/22




o sink body down with knees slightly bent

o draw arms down to thighso palms face out to back

repeat: raise arms to shoulders thru return arms to sides 8 times

end of this taiji qigong shibashi instruction

top

Painting a Rainbow

overall effectImagine turning your head from side to side as you look at something on your outstretched palm - while trying to cover the crown of your head with your other hand.

raise arms over head:

o breathe in

o raise body

o draw arms straight up fully extended



turn to left:

o transfer body weight to right leg

o turn body to 9:00

o keep knees slightly bent

o extend left arm out to left side at shoulder height



14/22

o left palm up

o turn head to left

o eyes focus on extended left palm

o slightly curve waist over towards extended palm

o curve right arm over head

o right palm faces down above center of head

return to center:

o breathe out

o transfer weight so weight is equal in both legs

o draw both arms up fully extended above head


o palms facing each other

o turn body from waist to 12:00

turn to right:

o transfer body weight to left leg

o turn body to 3:00


o extend right arm out to right side at shoulder height


o right palm up

o turn head to right

o eyes focus on extended right palm

o slightly curve waist over towards extended palm

o curve left arm over head

o left palm faces down above center of head

Repeat: turn to left thru turn to right 4 times


15/22

tai chi 18 moves: - moves 4 - 6

tai chi 18 moves contents

o Separating the Cloudso Rolling the Arms in a Horse-riding Stance

o Rowing a Boat in the Middle of a Lake

tip:

All the moves to be done at the same time are in small blocks. Each block has aname like

position check

body facing 1:30;feet shoulder width apart; weight on left leg;right hand extended at shoulder height left hand curved at head

Separating the Clouds

overall effect

Imagine you are picking up a big fluffy cloud then turning your palms to

push it away in two directions


16/22

return to center:

o breathe in

o transfer weight to center


o draw arms up fully extended above head

o palms facing each other

arc arms to waist:

o turn palms face out to sides


o breathe out

o sink body down; knees slightly bent

o draw arms downwards in an arc to hip height

cross hands:

o turn palms face up

o fingers facing front

o continue arc moving hands towards each other

o cross hands left over right at wrist

raise palms:o breathe in


17/22

o raise body slightly

o raise the arms until palms at chest level

turn palms:

o keep wrists crossed

o turn palms face down

o raise arms above head

separate hands:

o draw hands apart

o arms fully extended up and out


o keep elbows slightly bent

o keep shoulders relaxed

Repeat: arc arms to waist thru separate hands 8 timesend of this shibashi instructiontop

Rolling the Arms in a Horse-riding Stance

overall effect

imagine that you have a balloon on the palm of your hand and you bring theother hand round in a big curve to push the balloon gently off your palm

arc arms to shoulders:o turn palms face out to sides


o breathe out

o sink body down ; knees slightly bent


18/22

o draw arms down in an arc to shoulder height

palms facing:


o draw palms together until shoulder width apart

turn to right:

o transfer body weight to left leg



o turn right palm up

o (Note: it's already there on repeats!)

o draw right arm down to side


arc backwards right:

o breathe

o draw right arm up in an arc behind body

o palm tip at ear height

o (note: palm will be facing down at ear)


19/22

return to centre:



o turn left palm up

o turn right palm face front

cut hand right:

o breathe out

o push right hand over left palm

o (Note palms cross in line with center of chest)

o draw left arm towards body

o right palm faces front

turn to left:

o transfer body weight to right leg



o draw left arm down to side


arc backwards left:

o breathe in

o draw left arm up in an arc behind body

o palm tip at ear heighto (note: palm will be facing down at ear)

return to centre:



o turn right palm up


20/22

o turn left palm face front

cut hand left:

o breathe out

o push left hand over right palm

o (note palms cross in line with center of chest)

o draw right arm towards body

repeat: turn to right thru cut hand left 2 - 3 times

end of this tai chi 18 moves instruction

top

Rowing a Boat in the Middle of a Lake

overall effect

imagine that you are drawing circles with your fingertips. Your right hand isdrawing an anticlockwise circle (when you look at your fingers) and your left

hand is drawing a clockwise circle.

transition move1:o turn palms face out to front

o (note: left hand at chest, right hand near waist)


o draw hands to chest height shoulder width apart

transition move2:

o sink body down; knees slightly bent

o draw arms down until hands at sides



21/22

transition move3:


o knees slightly bent

raise arms over head:

o breathe in

o raise body

o draw arms up fully extended above head

o elbows slightly bent

o palms face out to front


o breathe out


o sink body down ; slightly bent

o draw arms down to thighs


repeat: raise arms over headthru return arms to sides 4 - 6 times


22/22

tai chi styles

Documents