Certain notes to remember when practicing the 10 Principles of Tai Chi.
These Ten Principles combine the physical as well as the mental and describe how energy flows through the body. The goal is to experience continuous, effortless movement. Focus the mind and Qi will follow.
1. Straightening the head
(Let the Spirit (Shen) rise to the top.)
Stand straight, relax your neck and hold your head naturally upright without tension or strain from the crown. As if "hanging a person by the top of their head". So that the head and neck are aligned by the force of gravity alone. No force should be applied, no neck should be stretched. There should be a sense of sensitivity to light and a naturalness in posture.
2. Correct position of the chest and back
(Let the qi sink into the lower dantian.)
The ribcage is slightly compressed inward, helping the breath to drop into the lower abdomen. The upper back is slightly arched outward with the pelvis tucked down. If the chest expands, Qi is trapped in this space and the upper part becomes heavy. We can then experience floating on the soles of our feet. If we sink the chest, the back naturally rises. The Chi naturally 'sticks' to the back.
3. Dropping the Shoulders and Elbows
(Relax without tension.)
Relax all joints, especially shoulders and elbows, and sink them so that they are flexible, connected, and integrated into the proper structure. Relaxing does not mean slackening. Proper structure is maintained with minimal muscular effort, which provides the force from the roots to the ground, allowing gravity to pull it down. Tai Chi transfers energy in the form of vibration, like a whip without tension. When muscles and joints are relaxed, aligned, and connected, the wave or pulse of movement passes through them without any tension.
The shoulders should 'hang down' while maintaining good posture. As with the sunken chest, if the shoulders are tense, Qi rises with them and the whole body becomes weak. 'Dropping the elbows' means that they are also relaxed, never pointing or looking up.
4. All Movements Come from the Center
(Allow the waist to relax.)
The waist is the "ruler". All movement, whether it is a hand gesture or a step, comes from the waist. Let the waist cause every movement. As the "ruler", the waist should be relaxed, initiating, controlling, directing and distributing the direction and amount of energy transmitted. If the waist is relaxed, the feet become stronger and our basic posture remains stable. Relaxing the waist, which is the most vital area, allows for full and empty changes, as it is caused by the rotation of the waist.
5. Unity of the Upper and Lower Body
(Harmonize the upper and lower body.)
Any Tai Chi movement has its roots in the vibration of the feet, released through the legs, controlled by the waist, finally moving through the back and arms, and finally expressed through the fingers. To achieve this coordinated path requires, first of all, that the feet should always be firmly anchored in the ground like the great roots of a tree. The knees should remain slightly bent. Finally, the upper and lower body should move harmoniously so that all parts of the body are connected without the slightest break. There should be a continuous cycle of energy from the feet to the legs and waist. When the hands, waist and feet move, the Shen (spirit) of the soul or eyes moves together. When this happens, it is known as the 'unity of the upper and lower body'. When one part moves, all parts move.
"Be like a still mountain...move like a mighty river."
6. Uninterrupted Continuity
(Let the flow of all movements be like an endlessly flowing river.)
All Tai Chi movements are performed smoothly and evenly. This means that the movements in the training never speed up and then slow down. There is never a perceptible beginning and end from one form to the next. A common image used is of winding silk thread from a cocoon. Winding too quickly or abruptly can cause the silk to break, while winding too slowly or in the wrong direction can tangle the thread.
7. Distinction between Full and Empty
(Maintain a clear distinction between essential and non-essential.)
Agility is the result of non-dual weighting. This means that a person’s weight is never held equally on both legs. One leg is always heavy and the other leg is light. By maintaining only one significant point of contact with the ground, you gain the ability to move quickly, like a ball that moves easily across the ground because there is only one point of contact with it. Understanding where the weight is allows for easy, effortless turns. When there is weight on one leg, it is said to be ‘full’ and the other is ‘empty’. This encourages powerful and stable transitions and stops.
8. Breath Harmony
(Breathe deeply in harmony with the tanden.)
The breath is deep and full, filling itself from the Tan Tien (5-6 cm below your navel). Each movement is precisely linked to the breath, so that as one expands the body there is an exhale, and as one contracts the body there is an inhale. Since the breath is linked to very slow movements, your inhale will also be very slow.
9. The mind rules the body.
(Relax and allow the Qi to flow.)
In Tai Chi, one focuses on the mind rather than the force. So use your mind to direct your movements and let the body follow. Keep the mind fully conscious, aware, and intentional throughout the movement path and throughout every little point of the body. The mind and breath are king and queen, and the bones and muscles are the palace.
The basic principle is to remain relaxed so that energy flows through the meridians. The meridians are like the waterways of the world. When they are open, water flows freely; when the meridians are open, due to a relaxed state, energy, Qi, flows smoothly.
10- Stagnation in Movement
(Seek stillness even when you are in motion.)
When we slow down our movement, the breath slows and lengthens, and the Qi can descend to the lower Tanden. Only when we are relaxed and focused can we enjoy the journey of learning the art of Tai Chi.
The 10 principles of Tai Chi are the key to success in Tai Chi practice.