Illustrarted Exercises in Tai Chi

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Illustrarted Exercises in Tai Chi

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l. In order to clearly describe the exercises, both illustrations and words are used to explain the movements. When doing the exercises, do your best to make the exercises continuous and well connected.

2. In the written description, except for some special remarks, the movement of all parts of the body should be coordinated at the same time, no matter which part of the body is described at any given time. Do not separate them into time sequences.

3. The human body is taken as the standard for the change of direction marking the front, rear, left and right. Imagine that you are facing south when beginning the exercise; this will orient you in the four directions.

4. The lines in the figures indicate the lines passing from one movement to the next and the parts involved. The left hand and the right foot are indicated by dashes while the right hand and left foot are indicated by a line.The arts for certain movements are limited by angle and direction and are therefore not described in detail’

5. Certain movements to the back and side are aided by auxiliary figures for comparison. The numbers in brackets are all auxiliary figures.

Basic Technical Essentials - Body form

The following is about the basic technical essentials of body form, including head, neck, shoulders, elbows, chest, back, waist, backbone, buttocks, hips, knees.

1. Head: Keep the neck straight and the head up. Do not slant or shake the head.

2. Neck: Keep the neck upright naturally. Do not stiffen the muscles.

3. Shoulders: Relax and drop the shoulders. De not shrug, or stretch them backward, or hold them forward.

4. Elbows: Drop and re1ax the elbows, and bend them naturally. Do not stiffen them or lift them up.

5. Chest:: Relax the chest and hold it in slightly. De not thrust the chest out or hold it in too much.

6. Back: Straighten the back. Don’t be humpback.

7. Waist: Keep the waist relaxed and natural. Do not arch it or hold it out.

8. Backbone: Keep the backbone upright and straight. Do not twist it to either side.

9. Buttocks. Keep the buttocks in. Do not thrust it out or sway it.

10. Hips: Keep them relaxed, upright and in. Do not stiffen them or thrust them to either side.

11. Knees: Bend, stretch and relax the knees naturally. Do not stiffen them.

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