Yang Tai Chi 108 Form: Right Separation Kick (Move 39)

This video shows instructions for the movement "Right Separation Kick" from the Yang Tai Chi 108 Form. This is the 39th movement of this form. 

Yang Tai Chi 108 Form: High Pat on the Horse (Move 38)

This video shows instructions for the movement "High Pat on the Horse" from the Yang Tai Chi 108 Form.  This is the 38th movement of this form. 

Yang Tai Chi 108 Form: Single Whip (Move 37)

This video shows instructions for the move "Single Whip" as it appears in the Yang Tai Chi 108 Form as the 37th move.

Yang Tai Chi 108 Form: Wave Hands Like Clouds - Right (Move 36)

This video shows instructions for "Wave Hands Like Clouds" in the Yang 108 Tai Chi Form.

Yang Tai Chi 108 Instruction: Wave Hands Like Clouds - Right (Move 34)

Here is the most recent addition to our Yang Tai Chi 108 Form instruction series on YouTube.

You can find the entire playlist, with all instruction videos uploaded to date, at the following link:
https://www.youtube.com/playlist?list=PLAzIKxB72CMC50-fWpdCVWdOb9EJ8oaaA 

Entire Chen Tai Chi 27 Form Series

Here is the entire Chen Tai Chi 27 Form instruction series in one playlist.  This is for those of you who did not know we had this series available and for those of you who are looking to review this form.  Have a great week!

https://www.youtube.com/playlist?list=PLAzIKxB72CMAoHkaT3P8FL0_uYeUzvTXc

Yang Tai Chi 108 From Instruction: Video #28, Left Brush Knee and Push

Here is the latest addition to our Yang Tai Chi 108 Form instruction series.  The movement is one that we've done before several times, "Left Brush Knee and Push".  This video should be any easy refresher for this move since you've done it so many times before.  Stay tuned for the next movement, "Needle at Sea Bottom".  We hope you all enjoy this video!  Don't forget to subscribe to our YouTube channel to be notified when we post a new video.

Yang Tai Chi 108 From Instruction Video #24

Here is our most recent addition to the Yang 108 Long Form instruction series.  We hope you all find it useful!  Train well!

New Video: Step Back & Repulse Monkey Left

Here is out latest video in the yang Tai Chi 108 Form instruction series.  It is from move 21 "Step Back & Repulse Monkey."  Stay tuned for more videos in the future and subscribe to our YouTube channel to receive an automatic notification when we post a new video.  Enjoy!

Tai Chi Tip: The Right Way and the Wrong Way - Part 2

....(continued from last post)....Most people that practice Tai Chi Chuan (hereafter simply referred to as Tai Chi, which is the commonly used nickname.) are doing so for the health benefits associated with Tai Chi training.  So we will address Tai Chi practice for health, first.  When a person is learning Tai Chi movements for health it is true that many of the fine details that are important for the fighting applications of Tai Chi are not a major point of focus in their training, but rather the focus is placed on large scale movements that are going to promote movement of the body in ways that will promote increased balance, coordination, etc.  So it is not necessary to follow a specific partner of movements with a high degree of precision to receive many of the health benefits of Tai Chi.  However, even when practiced for health, the basic Tai Chi principles should be adhered to for better results.  For example, proper alignment should be emphasized to avoid injury and to aid balance.  When a new student practices the movements of a Tai Chi form, it is not uncommon for knee injuries to occur due to poor knee alignment.  If it were true that one cannot practice Tai Chi incorrectly, this could not happen.  However, as with any other physical activity, there is a "right" (safer) and "wrong" (more dangerous) way of performing the movements.  So, the statement in question, does not hold true for Tai Chi when it is practiced for health.

How about for the fighting applications of Tai Chi?  Is it possible to do them wrong?  Oh yes, it is possible, and you will know immediately when it happens.  However, there is a high degree of variability in how each techniques is applied because every person with which you practice will be different and the technique must be adapted to fit each situation.  However, the fundamental principles of the technique do not change, only the way in which the principles are applied.  Even in Tai Chi form practice for martial arts there are a number of variations in how each move is practiced, and these variations are simply ways in which to emphasize a particular aspect of the fighting technique.  So long as the basic principles are correct, and we are only considering variations of correct techniques, then I believe it is safe to say that there is no right or wrong way to practice, because each variation serves its purpose.  However, without those restrictions, it is very possible to practice wrong in the case of Tai Chi training for martial purposes.

So, from where would such a statement come?  Why would it be passed around so often and repeated so frequently by Tai Chi players?  There are a few of different applications for this statement in the world of Tai Chi, but they are not without specified boundaries.

One such application is, as I mentioned before, when referring to different technique variations, or even different styles of Tai Chi.  Saying that there is no right or wrong way serves as a reminder that while there may be some methods that are preferred by some styles over others, as long as they are useful, and adhere to the principles of Tai Chi, they are valid.  It can be used to unite Tai Chi practitioners of different teachers and different styles, because we are all practicing Tai Chi here.

Another application of this statement is in reference to mastery.  When one has sufficiently internalized the principles of Tai Chi, to a point at which they no longer have to concentrate on maintaining those principles, because they have become second nature, then they are no longer confined to specific "right" techniques.  They are free to be creative and adapt to any new situation, by inventing their own techniques if necessary.  For them, there is no right or wrong way of doing...... it is just a matter of doing, because their mastery of the basic principles opens up a whole new world of possibilities to them.  However, few people truly reach a place in their understanding of Tai Chi where they can actually improve on the generations of training and experience that have gone into the creation of the various styles of Tai Chi that we know today.

Saying that there is no right way or wrong way to practice Tai Chi has its applications, beyond what we have even discussed here.  However, as with any skill, there is a great amount of time and training that must go into developing a deep understanding of the basics before the practitioner has a firm enough grasp on the skill to begin to truly express herself/himself in an new ways.  And in Tai Chi, as with any skill, there are correct ways to practice and incorrect ways.  So, appreciate the uses for such a statement, in appropriate settings, but do not let it become an excuse to ignore foundational principles that are necessary for good Tai Chi training.

Yang Tai Chi 13 Saber Form (18 of 26)

Tai Chi Tip: The Right Way and the Wrong Way - Part 1

One of my most memorable experiences from teaching Tai Chi classes was when a student brand new to my class simply refused to practice the basic movements I had shown her.  She insisted on following along with the students who were practicing a form.  I tried to explain that the reason I was showing her basic movements was to help her avoid building bad habits and possible practicing incorrectly.  After I finished my explanation, she shook her head, looked at me and said, "No, there is no right way or wrong way to do Tai Chi."  At first I thought she was joking, but when I realized she was serious, I simply nodded, said, "okay" and let her do whatever she wanted to for the rest of the class.  Looking back, I wish I had asked her a few more questions and engaged her in a conversation to find out what that statement meant to her, but at the time my only thought was that, with her mindset, there simply was not room for an instructor in her training.

However, I would like to address her comment here, as it is one I have heard repeated by various people on the subject of Tai Chi practice.  Let us start by establishing a distinction between Tai Chi (Taiji 太极) and Tai Chi Chuan (Taijiquan 太极拳).

Tai Chi is a concept that refers to the interactions and relationships between Yin energy and Yang energy.  It is a concept of balance between these energies as well as an understanding of how one neutralizes the other and also turns into the other.  It can be applied to pretty much every aspect of life.  For an oversimplified example, think of an extremely active person as being Yang and a sleeping person as being Yin.  If a person is always on-the-go and never stops to rest, he/she is out of balance and the results will be less than favorable.  Therefore, and active (Yang) lifestyle can be balanced by adequate rest (Yin).  To live a long healthy life, balance is necessary and, in a similar manner, the concept of Tai Chi can be used in nearly every aspect of a person's life.  In this regard, I would almost agree that there is no right way or wrong way to do Tai Chi, so long as one is seeking balance.....although, to be fair, it would not be a very strenuous mental exercise to think of ways in which even the concept of balance could be used incorrectly in daily life.

Since Tai Chi is a concept, why do we say that people are practicing Tai Chi when they are doing a set of slow movements or practicing push hands?  The answer is quite simple.  What those people are actually practicing is Tai Chi Chuan.  The term "Chuan" in Tai Chi Chuan means "fist" or "fighting style."  It is a term that is added to the names of many Chinese martial arts to identify them as fighting styles.  Shaolin Chuan would mean the Shaolin (A Buddhist monastery) fist, or the fighting style of the Shaolin Temple.  Wing Chun Chuan means, the fighting style of a woman named Yim Wing Chun.  So when we say Tai Chi Chuan, what we are saying is, "The fighting style based on the concept of Tai Chi."  One of the most popular concepts of Tai Chi Chuan is to yield and redirect (Yin) an opponent's attack (Yang), thus demonstrating the interplay between Yin and Yang in the concept of the maritial art.  When we say that people that are practicing slow movements are practicing Tai Chi, we are really saying that they are practicing movements based on the martial art Tai Chi Chuan, whether they are practicing for martial training purposes or simply for health.  Now, the actual physical practice of Tai Chi (Chuan) is where "correct" practice is very important.

To be continued...

Yang Tai Chi Saber Form Instruction Video (16 of 26)

Tai Chi Tip: Take a Moment - Part 1

When you go through a Tai Chi form how much time do you spend on starting the form and finishing the form?  That may seem like a strange question, but very often the importance of preparing for the form followed by the "Begin Taiji" movements, and the "Close Taiji" movements followed by the closure of the form are ignored.  Students who are new to Tai Chi tend to rush through the portions of the form to get to the "good stuff."  I remember when I was first learning Tai Chi, the beginning and end of the form were not important to me.  Those movements just seemed like fancy ways to start and finish the practical-training portion of the form.  Fortunately, I was taught the importance of these segments and grew to appreciate them.  It is my hope that by the end of this tip, you will value these small portions of your training time as well.

If I were to ask you, "How do you start your Tai Chi form?" and you were to respond with, "I start with my feet together, I check my alignment, then I bend my knees slightly, and step out with one foot to the side." then you would have answered correctly (for most forms).  However, there is an entire world of training that exists in the movements that you just described and, believe it or not, you could spend several minutes on just this portion of the form. If you find that hard to believe, read on for a sample of the depth of these seemingly insignificant moves. 

As soon as you decide to practice Tai Chi you have automatically begun to prepare your mind and body to practice (to some extent) simply by developing the intent to practice, but that is certainly not where the preparation ends. When you bring your feet together and check your alignment, before you do any other movements, take a moment.  Pause.  Feel.  Listen.  Become aware of your environment.  Become aware of your body.  Every sensation.  Are your shoulders tight? Is your lower back bothering you?  Do you feel more relaxed than usual?  Are you feeling distracted?  It doesn't matter what you are feeling at this point and you should never feel disappointed by any of those sensations that would be considered undesirable for practicing Tai Chi.  At this point, you are simply becoming aware.  

Once you have become aware, it is time to actually prepare yourself for your Tai Chi practice.  This is where you take care of the things that might effect your training.  Begin with deep abdominal breathing to help quiet the mind, then take your attention to one problem area, the tense shoulders for example.  With your attention on the shoulders, inhale deeply and as you exhale imagine the tension releasing from the shoulders with that breathe, and repeat until your shoulders no longer feel tense.  If your lower back is tense, focus on relaxing those muscles and adjust your hips and overall stance to one that helps the lower back relax (this should have been taken care of when you checked your alignment, but sometimes you won't notice subtle misalignments that are causing issues, like a tense lower back, until you take a moment to listen for them.)  If your mind does not want to stay focused, imagine that you can see the air that you are inhaling travel in through your nose, all the way down to your lower belly.  Then watch it travel up from your lower belly and back out your nose as you exhale.  Continue to watch this breath-trek until it absorbs your attention the way watching a tv show would.  This will help quiet the mind and allow you to focus, which is necessary for directing your intent into your form practice.  As you relax, you should feel that it becomes more easy for your body's energy to flow freely, to exchange with the energy of your environment, and to fill you up so that it can support the structure of your movements. 

Next, sink.  Imagine that your body weight is sinking down into your lower belly, down into your legs and feet, and see yourself growing roots into the ground.  While this is happening the upper body will feel as though it is becoming lighter.  Think of yourself as a tree with big heavy roots anchoring you to the ground and supporting light flexible branches that are reaching up to the sky.  Become increasingly aware of your lower belly (more specifically the Dan Tian) and feel the connection between it and every other part of the body.  Understand that it is the director (like a steering wheel) for all of your movements and take time to mentally establish it in that role in your body.  Again, take a moment, allow all of these mental and physical adjustments to feel natural.  Do not worry about moving, don't think about the form, don't be in a hurry.  When you feel comfortable, you are ready to bend the knees and step out........(to be continued).

Tai Chi Tip: Relax

If you have ever attended a Tai Chi class, watched an instruction video about Tai Chi, read about Tai Chi, or even heard someone talk about Tai Chi, you have, no doubt, discovered that the concept of relaxation is closely related to the art of Tai Chi.  However, the concept of relaxation in Tai Chi is much different from the image that appears in most peoples' mind when they hear someone say, "Relax."  To many people, relaxation means lying on the sofa reading a book, watching a movie, taking a nap, or doing some other minimal effort activity.  So when a new student is in a Tai Chi class and they are told to relax, while holding some posture that looks like it is straight out of an old Kung Fu movie, there tends to be some confusion.  How can one relax, while standing on one leg?

This confusion has the potential to lead beginners to think that moving the body and holding the postures like a limp noodle is how one must practice Tai Chi if one wishes to maintain relaxation while performing each movement.  However, in Tai Chi, when one is instructed to relax it simply mean to let go of any excess tension, not to let go of all tension.  Our bodies are, after all, a complex system of levers that depend on muscular tension to produce movement.  So it is impossible to move without some muscular tension, but the trick in Tai Chi is to seek the most efficient movement that does not depend on unnecessary tension.  Here is a quick exercise that over-simplifies this concept, but it will help illustrate the difference.  Bring your hands up in front of you like you're a boxer protecting your head, tense up you arms and clench your fists as much as you can.  Now, while maintaining as much of that tension as possible, push one of your fists out in front of you, like your punching something, then bring it back to its starting position.  Did you feel how difficult that was with all that excess tension fighting against your movement?  Now, maintain the same posture, but relax the arms and fists.  They shouldn't go limp, they should simply release any tension that is not necessary for keeping them in place.  Now push the same hand out, just like you did before, only without the excess tension this time, and bring it back.  Way easier, right?  notice how much less energy you spent the second time to perform the same movement?  Do you see how much more efficient it was?  Again, this is over simplifying the concept of relaxation in Tai Chi, but it gives you a good idea of the difference between going through a movement inefficiently versus doing it without wasted energy.  However, the relaxed version is very different from going loosey-goosey and letting your arms flop out and hang like wilting branches from your body.  Good structure was maintained, as it should be in your Tai Chi practice.

If you are having trouble relaxing while practicing or if you find that you are relaxing so much that your arms and body feel limp while you practice, try the following exercise.  Pick your favorite posture from the form that you practice, "Parting the Horse's Mane" for example, and move into this posture like you would in the form.  Then just stay there, don't move to any other postures, just hold that posture.  Try to hold it for five minutes.  While you're holding the posture imagine that your body and limbs are like fire hoses through which something is flowing (light, energy, or whatever you choose to imagine).  Just like the water moving through a fire hose supports the hose from the inside, let the energy flowing through you support your posture (but don't try to control where the energy goes, just let it flow naturally).  Relax your muscles as much as you can without losing the posture and focus on the feeling of being supported from the inside.  Listen to your body as well.  If something becomes uncomfortable (like your shoulders for example) it's often a sign that there is tension hiding there and you should focus on relaxing those muscles and letting the arms be supported from within.  Obviously, the muscles are still holding the arms up, but you'll be surprised by how this simple mental exercise will improve the energy flow and power of your Tai Chi movements, while allowing you to move efficiently, without excess tension......and don't forget to balance your practice, by doing it on both sides.

Yang Tai Chi Saber Instruction Video (14 of 26)

Here is our latest upload.  It is video 14 in a series of 26 videos that offer instruction for all of the movements of the Yang Tai Chi 13 Saber Form.  We hope you all find it useful in your training!

And don't forget to stop by our online health store to try Daily Complete as a replacement for other supplements you may be using. Andrew.PureTrim.com

Tai Chi Tip: Beginner Focus

A common question many people ask when they are first learning Tai Chi is, "what should I be focusing on when I go through the form?"  There are many different things that one can potentially focus on while preforming any Tai Chi movement, or set of movements, and beginners have a tendency to get excited about their training and read as much as they can about it from many different sources.  That is understandable because Tai Chi is very exciting, and it is always good to gather information from multiple sources.  However, this practice often leads beginners to more confusion than clarity.  They may read one source that says they should focus on their breathing, then read another source that says they should focus on moving from their Dan Tian, while yet another source says to focus on connecting all of the body in each movement.

Which of these ideas is the correct one?  Should all of this advice be followed at once and, if so, how can anyone possibly focus on that many things at once and keep it all straight?  The truth is, each of these example sources is correct, and all of these things (and more) should be done during practice, but they should be built on top of each other, rather than all thrown in together at the same time.

When a beginner asks me what they should be focusing on during practice, I tell them to focus on structure and sequence first.  In other words, one should first make sure that the mechanics of the movement are correct (knee alignment, torso alignment, hand position, etc.), then they should make sure that they are doing these movements in the right order for the Tai Chi form they are learning.  Once those things have become second nature, then the student can pick one more thing to focus on, say, keeping the movements smooth and continuous, and after that becomes second nature, they can move on to one more thing.

If you are a beginner, don't worry so much about all the things you can potentially be focusing on during your practice.  Simplify.  Focus on the mechanics of the moves first.  It will give you one specific thing to pay attention to and remove the overwhelming feeling of needing to focus on fifty things at once.  When you no longer have to focus on that thing, pick a new thing to focus on.  Eventually, you will be doing and focusing on all of the things you have read about and it will feel peaceful and rejuvenating, rather than stressful and daunting.

Yang Tai Chi Saber Instruction Video #13

Here is the most recent instruction video for our Yang Tai Chi 13 Saber Form series.  For those of you working on learning this form, and those of you brushing up on it, we hope this video is extremely helpful for you.  :)

To see all of the videos posted in this series, so far, click here.

Tai Chi 24 Form Instruction: Cloud Hands and Single Whip 2

Here are the two latest editions to our Tai Chi 24 Form instruction series.

More Free Tai Chi Instruction Videos

Here are a few new videos that went up recently.  Two of them give instructions for postures from the Yang Style Tai Chi 24 Form and one of them is a part of our Tai Chi Bag Drill series.


This is the video shows the Tai Chi Bag Drill:




This video shows the posture, "Grasp the Sparrow's Tail - Right"




This video shows the move "Single Whip" from the Yang Style Tai Chi 24 Form