L0.01 Training Manual

ONLINE ACADEMY TRAINING MANUAL

Taiji Zen Online Academy. Copyright 2013 Taiji Zen Worldwide Limited. All Rights Reserved. 1

Introduction

Life in the 21st century isn’t easy. Technology has advanced at a breakneck speed, and has accelerated the pace of our lives. We’re social, mobile, hyper-connected and more accessible than ever before. But this ‘always-on’ mentality can also make us more prone to physical and mental stress. Is there a way to find our own center amidst this external pressure? How can we become better masters of our own health and happiness? In this respect, we believe that ancient Chinese culture has some valuable wisdom to share – Taiji philosophy. Simply put, Taiji is about balance. It’s the notion that we should always look at both the Yin and Yang of all aspects of life – from how we take care of our physical bodies, to how we cultivate our minds. In pursuit of a modern lifestyle of balance, Taiji philosophy can help provide a useful construct. The Taiji Zen Online Academy is a modern, systematic and standardized training program designed to help you better understand and utilize Taiji philosophy in your life. It seeks to provide you a powerful tool in your quest for personal mastery over mind and body. The program takes a structured, principles-based approach where you will learn concepts from the ground up. As a mind-body training program, there are two key components: For the physical component, you will learn Taijiquan (the martial art), which is an expression of Taiji principles using the physical body in self-defense situations. You will study rules of efficient and aligned motion (Key Principles), basic martial techniques and their applications (Kinetic Concepts & Applications), and how to utilize these concepts with an opponent (Two Person Games). For the mental component, you will learn basic methods of Zen meditation. These techniques will help you discover a new relationship with your six senses (sight, sound, touch, taste, smell, and consciousness), and give you a different way to process the overload of information you receive every moment. Through practice, you can learn how to better focus your thoughts and relax your mind. In reality, you will discover that mind and body are part of the same whole, like Yin and Yang. They are as interdependent as software and hardware, and you have to upgrade both to effectively level up. We are very excited to have you join the Online Academy. There’s much to learn, and we will be with you every step of this rewarding journey! If you have any questions, please feel free to email us at [email protected]. Wishing you health and happiness! The Taiji Zen Team

mailto:[email protected]



Table of Contents

INTRODUCTION 1

GENERAL DISCLAIMER 3

THE PATH 4

1-9 LEVEL SYSTEM 4

RANK LEVEL COLORS 4

RANK LEVEL BADGES 4

CURRICULUM SUMMARY BY LEVEL 5

CURRICULUM COMPONENTS 5

THE PROCESS 7

SECTION BREAKDOWN 7

VIDEO SEQUENCING 7

LEARNING METHODS 8

TRAINING EQUIPMENT 8

DOCUMENT DOWNLOADS 9

LEVEL TRAINING PLANS 9

PRACTICE TIPS 10

PROGRESS EXAMS 11

THE CULTURE 12

TAIJI ZEN VALUES 12

TAIJI ZEN SALUTE 13

TAIJI ZEN UNIFORM 14

TAIJI ZEN TRAINING MAT 15

THE CONTEXT 16

WHAT IS TAIJI (太极, OR T’AI CHI)? 16

WHAT IS TAIJIQUAN (太极拳, OR T’AI CHI CH’UAN)? 17



General Disclaimer

Any physical activity or exercise program can potentially result in physical injury or affect a pre-existing medical condition. Prior to beginning any physical activity, including the Taiji Zen Online Academy training program, you should consult and obtain advice from your physician or qualified health professional. If you engage in the Taiji Zen Online Academy training program, you agree that you are doing so at your own risk, even if such risks are not explicitly stated on the website (www.taijizen.com) and/or course materials provided. You agree to assume full responsibility for your own health and well-being. Furthermore, you agree to indemnify and hold harmless Taiji Zen and its Affiliated Parties from any and all claims or causes of action, known or unknown, arising out of your usage of the website and/or related products and services.

http://www.taijizen.com/



The Path

1-9 Level System

In the Taiji Zen Online Academy, you will progress through a system of 9 training levels (1-9 ‘duan’ or 1-9 段). Each level builds upon the previous level, and introduces deeper, more profound concepts within the art. Therefore, the time it takes to master each level increases the higher up you go. Typically, completion of the 9 duan system is expected to take around 3 years.

Rank Level Colors

Each Rank Level is associated with a different color, which symbolizes the distinct stages along your Taiji Zen journey. The system begins with the color white, which symbolizes a state of fullness and saturation, as white comprises all the colors of the rainbow. You then systematically progress through the colors of the rainbow, eventually stripping away all the different elements to conclude with the color black, which represents emptiness. This represents the symbolic journey of letting go of pre-conceptions and bad habits,

and returning to the original state of infinite boundlessness (called wú jí or 无极 in Chinese). All badges start off without color fill. As you begin studying a certain level, the badge will become half filled with the respective color. As you successfully complete that Level’s exam, your badge will fill completely.

No Fill: Uninitiated Level

Half Fill: Level in Progress

Full Fill: Level Certified

Rank Level Badges

The design of the rank badges comes from ancient Chinese culture, where

officials would carry the imperial rank badge (yāo pái or 腰牌) to signify their rank level. This tradition started during the Song Dynasty (C.E. 960 – 1279). Usually made of wood or copper, rank badges often had the official’s name and function carved onto it. The shape and texture also differed based on imperial rank level. Although the style, texture and inscriptions continuously changed over time, the rank badge retained the function of an ‘imperial identity card’ in the millennium of Chinese dynasties that followed.

Beginner(6 months)

Intermediate(12 months)

Advanced(18 months)

Source: Wikipedia.

Text: “Worn for Inspection – Imperial Censor

Wang Yu” (“给监察御史王忬佩”)



Curriculum Summary by Level

The table below summarizes the specific topics covered in each level. The content is discussed in more detail in the respective Level Overview materials provided as you start each new level. Level

(段 duan) Months* Key Principles Taijiquan Movement Two Person Games Daily Zen

1 mo.

‘Suspend from the Crown’ ‘Hollow Chest, Round Back’

Essentials 1-4: ‘Four Cardinals’

Leg Strength: ‘Steady as a Rock’

Intro: Simply Observe Meditation on Sight

2 mo.

‘Sink Shoulders, Drop Elbows’

Essentials 5-8: ‘Four Ordinals’

Waist Flexibility: ‘Willow in the Wind’

Meditation on Sound Meditation on Touch

3 mo. ‘Relax Waist, Sink Hips’

Essentials 9-13: ‘Five Steps’

Opening Energy: ‘Drawing the Bow’

Meditation on Smell Meditation on Taste

Meditation on Consciousness

4 mo. Form Leads Energy (I) Alternating Energy

Closing Energy: ‘Two Bulls Lock Horns’

Awareness in Motion (I)

4 mo. Form Leads Energy (II) Coordinating Energy

Push Hands Technique 1: ‘Splitting the Heavens’

Awareness in Motion (II)

4 mo. Form Leads Energy (III) Spiraling Energy

Push Hands Technique 2: ‘Swift Torrent Downstream’

Awareness in Motion (III)

6 mo. Energy Creates Form (I) Harmony of Breath

Push Hands Technique 3: ‘Crane Spreads Wings’

Perception and Insight (I)

6 mo. Energy Creates Form (II) Harmony of Intent

Push Hands Technique 4: ‘Carrying the Sky’

Perception and Insight (II)

6 mo.

Harmony of Energy and Form

Harmony of Flow Push Hands Technique 5:

‘Embracing the Moon’ Perception and Insight (III)

* Assumes practice schedule of around 2-3 sessions per week, 1 hour per session at minimum.

Curriculum Components

Overall, there are four main components to the curriculum: (1) Key Principles, (2) Taijiquan Movement, (3) Two Person Games, and (4) Daily Zen. They provide an integrated and systematic approach to mind-body training, gradually building up from basic principles to complex skills. Key Principles: Covers the fundamental concepts of alignment and efficient motion that form the root of all Taijiquan movement. Each stage has a different focus:

• Beginner: proper body alignment, which allows you to structurally relax and become more rooted • Intermediate: gradually build qi (or internal energy) through internal and external principles of

movement, which increases your efficiency of motion • Advanced: strive for the unification of form, energy and intent that leads to the ability to generate

powerful, effective yet seemingly effortless movement characteristic of Taijiquan



Taijiquan Movement: Introduces Taijiquan’s unique system of movement from the ground up in a new structured, sequential format.

• Beginner: the ABC’s of Taijiquan

Learn the 13 Kinetic Concepts1 (太极十三势) which form the basis of all Taijiquan, called “Essentials.” These are commonly recognized across all Taijiquan schools as fundamental and unique to Taijiquan. They are not individual techniques, but rather concepts of martial movement. Think of them as the ABC’s, or basic building blocks, of Taijiquan movement.

• Intermediate: the Words and Sentences of Taijiquan

Learn distinct paths and patterns of motion, called “Energies.” These include patterns such as “Opening / Closing”, “Rising / Sinking” and “Spiraling”, which are expressed through more complex techniques that involve two or more Kinetic Concepts combined into one motion. Think of this as combining Taijiquan’s letters into words, and then words into small sentences.

• Advanced: the Poems of Taijiquan

Learn about the integration of movement, intent and breath, called the “Harmonies.” These include advanced concepts such as “Using Intent, Not Force”, “Seeking Stillness in Motion” and “Flowing like Water,” as the focus of training turns inward. Individual techniques and patterns are combined into complex sequences, which help develop the unification of mind and body. Think of this as combining sentences into the paragraphs and poems of Taijiquan.

Learning the Taijiquan Movements involves 4 parts (see “Section Breakdown” for more detail):

(1) Concepts: learn the physical expression of the movements, including related theory and mechanics (2) Applications: understand martial applications by experiencing their usage with a training partner (3) Trances: self-practice with guided videos until the concepts become ingrained into muscle memory (4) Forms: sequence the concepts together to better remember them and enter into a flow state

Two Person Games: Training games designed to improve strength, flexibility, coordination, sensitivity and reaction speed. Gradually build towards functional martial-oriented skill for use in “Push Hands,” a close quarters sparring exercise utilized in Taijiquan.

• Beginner: start by developing a strong foundation by first building leg strength, then enhancing waist flexibility, and finally developing upper body relaxation

• Intermediate: begin to develop “rooting” ability and learn basic Push Hands combat techniques • Advanced: learn more advanced Push Hands techniques and hone martial skill through practice

Daily Zen: systematically introduces meditation methods to help your mind relax

• Beginner: meditate on the senses to help deepen present moment awareness • Intermediate: maintain the meditative state under conditions of interference • Advanced: explore your mind and perceptions, providing greater insight into the nature of

happiness

1 Often described as “Postures” or “Energies,” the thirteen are also called the “8 Methods 5 Steps” (八法五步) or “8 Gates 5 Steps” (八门五步).



The Process

Section Breakdown

In the Online Academy, each level is broken down into 7 major sections (described below). Each section features a set of video modules ranging between 1-10 minutes. The bite-sized, modular design will allow you to master small chunks of material at a time and build your skill from the ground up.

1. Key Principles: Fundamental concepts of alignment and motion to be applied during all practice. Concept modules are introduced gradually, so that you may focus on ingraining them into your muscle memory one at a time. Ultimately, the goal is to continuously apply all of the Key Principles in your motion all the time.

2. Kinetic Concepts:

Concepts and techniques are taught in small sets, with each set culminating in a small routine to aid memorization. The learning process first focuses on footwork, then the upper body, and finally unifies the movement with tips on imagery and energy.

3. Kinetic Applications:

Learn the practical applications of each concept or technique. Experience applying them on a training partner, and also by having them applied on you. This provides experiential context for each technique’s intention and focus, which helps your solo practice.

4. Trance Mode: Designed for self-practice, these guided videos provide minimalistic reminders to help you keep on track when practicing solo. Practice makes perfect!

5. Forms: Combine the techniques into flowing sequences and feel the fluid connection between the movements.

6. Two Person Games:

Designed for practice with a training partner, these videos introduce training games which systematically build towards martial skill in Push Hands.

7. Daily Zen: Guided meditation videos that walk you through focused techniques and suggest simple methods for making them useful in everyday life.

*The blue sections comprise the ‘Taijiquan Movement’ learning modules.

Video Sequencing

You will progress through these video modules in a carefully constructed sequence, which are denoted by the number in front of their title. After watching one module, the next video in the learning sequence will unlock (background highlights blue), ensuring you see concepts in the proper order. It is of course possible (and recommended!) to re-watch videos you have already watched before, as each Level’s day-by-day Training Plan will clearly lay out.



Learning Methods

Nearly all video segments with the instructor directly facing the camera are taught in “Mirror Mode” as if you are looking into a mirror. When the instructor raises his left hand, you raise your right hand. For convenience, the videos also provide a “Bird’s Eye” perspective from behind the instructor. This is similar to students’ traditional vantage point, but with the added benefit of height for a better viewing angle.

In a few videos, such as the Forms videos, we use a “View of Student” perspective so you can better follow the footwork and path of the form. Here, you raise your right hand when the instructor raises his right.

Training Equipment

At times, the instructor will reference positions on the Taiji Zen Training Mat (as in the screen shots above). The Training Mat can be purchased for personal use, subject to availability and shipping. If you’re interested, please email [email protected] for pricing and purchase information. Otherwise, you can print out the relevant symbols and create your own placement markers by using the free downloads in the Document section of the Forms modules (ex: ‘#20 – Level 1 Form (Four Cardinals)’).

Mirror Mode

Bird’s Eye

View of Student

Bird’s Eye




Document Downloads

Most modules will also include a supplemental lesson handout for download. Make sure to click the ‘Document’ tab to download the appropriate materials to facilitate your training.

Level Training Plans

Each level starts off with a detailed Level Training Plan, which provides a day-by-day training schedule you can follow to master that level. This document can be found in the Document section of the introduction video module at the start of each level (ex: ‘#2 – Level 1 Introduction’).



Practice Tips

Practicing doesn’t require any special equipment and can be done anywhere and anytime you want. Below are some tips on how to prepare for your training: Clothing

There are no special clothing requirements, but it is better to wear relaxed and comfortable exercise clothes. The Taiji Zen Uniform seen in the videos can also be purchased for personal use, subject to availability and shipping. If you’re interested, please email [email protected] for pricing and purchase information. You can practice with or without shoes, but make sure that the floor is not too cold and is free of objects. It is not advised to wear high heels during practice because this will affect your body posture and balance. Time

You can practice any time you want. If you practice early in the morning, it could be a great way to begin your day. You can practice during lunch time as a mid-day break. Or you can practice in the evening as a way to de-stress and unwind from the day. It’s best to wait for at least 30 minutes after a meal before practicing. Also, make sure that you are not hungry or in a hurry during practice. Location

You can practice wherever you want, and you don’t need lot of space. The best choice is somewhere peaceful outside in the fresh air, but you can also practice in your living room or even at work. General Practice Tips

Don’t wear high heels or platform shoes

Don’t expose yourself to direct sunlight, wind or cold for extended periods of time. If possible, face in a direction so that the wind is not blowing towards the back of your neck

Begin your practice with light warm-up exercises / stretching and end with cool-down exercises / stretching to prevent injuries

Practice only to the extent that you are comfortable. Begin well within your comfort zone (typically 70% of your ability) and gradually progress from there

IMMEDIATELY STOP YOUR TRAINING IF YOU FEEL UNWELL OR GET INJURED

When practicing with a partner, always make sure to practice in a safe environment. Be careful not to cause any injuries to each other

Don’t take a cold shower after practicing




Progress Exams

When you have finished studying the material of a given level, you can test your mastery by participating in the official Rank Level examination. With the Online Academy, you can practice at your own pace, so when you decide to level up is completely up to you.

Exams consist of two components:

• Theoretical Understanding: written test that covers the names of techniques, essential concepts and cultural background

• Kinetic Understanding: physical test that covers movement concepts, techniques, forms and applications

The examination process consists of:

1. Download the exam instructions from the Document section of the final module in your level. 2. Take the written test online, which consists of a set of multiple choice questions. 3. Self-record your demonstration video based on the instructions provided in the handout. You can

record with any filming device (e.g. mobile phone camera, webcam, digital camera, DVR, etc.). 4. Submit your written test and upload your test video for review by certified Taiji Zen instructors in

Beijing. Each exam typically has one primary reviewer and one supervisor reviewer. 5. Exams will be graded based on demonstrated mastery of the level’s content, as described in the

exam instructions document. 6. You will receive detailed feedback via email, in addition to your test scores and pass/fail status.

Testing will involve a testing fee which differs by level (typically between US$25 - $50), proceeds of which will go to cover review and feedback by certified Taiji Zen instructors, logistics costs for mailing your physical certificate and other administrative costs.

Those who successfully pass a Rank Level exam will be awarded: • Confidence in your mastery of that Rank Level’s knowledge • An official Taiji Zen online badge signifying Rank Level status • An official Certificate of Rank Level issued by Jet Li • Recognition on the Taiji Zen website as a ‘Certified Rank Holder’

Online Rank Level Badge fills with color after

successfully completing the exam



The Culture

Taiji Zen Values

心怀感恩，勇于承担，乐于分享

“Appreciate fully, live responsibly and share openly”

Appreciate Fully From infancy to old age, no one can survive without the help of others. In the years between, let us fill our

hearts with thankfulness, and appreciate fully those in our lives -- families, friends, teachers, colleagues and

others. With a thankful heart, we begin to see the grace in people, and in seeing grace, come to know

greater joy and happiness.

Live Responsibly Life is full of endless challenges, duties and decisions. In the face of this, we must learn to stand with

conviction and bear our responsibilities. No one is perfect, but having the courage to face life head-on can

bring our lives greater meaning.

Share Openly Human beings are social creatures -- in the ongoing process of communicating and sharing, we build trust

and love. But it’s not just life’s joys and successes we ought to share, but also life’s sadness and frustrations.

So share openly, and you may just find that you receive more than you give.



Taiji Zen Salute

The Taiji Zen Salute represents “Heaven, Earth, Country and Family coming together in harmony and peace.” The student of Taiji Zen offers this salute to demonstrate his or her humility and respect – for tradition, for others, for oneself and for all that is. Historical Background and Symbolism

The Salute traces back to the Zhou dynasty (B.C.E. 1046–771), when variations of it were used by emperors, nobles and vassals. Different variations were performed depending on the social position of the individual: Earth Salute (Emperor saluting vassals), Time Salute (nobles saluting vassals, or individuals of equal status saluting each other in daily life), Heaven Salute (used to show respect to one’s elders; also used for sacrificial offerings), Special Salute, Three-time Salute and Group Salute. The Taiji Zen Salute is based on the Time Salute variation with several important symbolic elements:

• The four fingers represent Heaven, Earth, Country and Family. The left hand represents Yin and right represents Yang. Yin and Yang come together to create balance, which brings harmony to Heaven, Earth, Country and Family.

• An open left palm represents peace, while the right hand represents war. Hence, shielding the right hand with the left palm is a gesture of peace.

How to perform it

• Stand feet together, head suspended from the crown, hands resting at your side, eyes to the front • Raise both hands up together in an arc so they meet in front of your chest, fingers gently touching • Left hand is on the outside, right hand on inside with palms pointing towards you • Thumbs touch lightly, left thumb in front of right thumb • Wrists should be relaxed; elbows are slightly bent and are lower than the hands • Salute by pressing your hands to the front • Release and let your hands return to your sides

When to use it

• At the beginning and end of practice • When meeting fellow students of Taiji Zen • When training with a partner • During Taiji Zen examinations • At Taiji Zen competitions, performances and other events

Left hand in front



Taiji Zen Uniform

Historical Inspiration

The Taiji Zen training uniform was inspired by design from around the Han Dynasty (206 BC – 220AD). Clothing of the era often featured a shortened upper robe / jacket, long pants and narrower sleeves for better maneuverability. The fabric was typically made of silk or hemp. The upper jacket used a cross collar design, with the left flap folded over on top of the right flap. This “Y” shaped design provided greater comfort and freedom of movement. Garments at that time did not have buttons, but used strings instead. Belts were worn to hold different pieces together, but also displayed etiquette and social status. Uniform Variations

Taiji Zen Uniforms are available in black and white. As with all things Yin and Yang, you are free to choose whichever one suits your preference! Belt Stripes

With the Taiji Zen Uniform, different Rank Levels are differentiated as follows:

Number of Stripes: same number of stripes as the Rank Level (e.g. Level 3 = three stripes)

Color of Stripes: same as the badge color of the respective Rank Level (e.g. Level 3 = orange)

The Taiji Zen Uniform seen in the videos can be purchased for personal use, subject to availability and shipping. If you’re interested, please email [email protected] for pricing and purchase information.




Taiji Zen Training Mat

The Taiji Zen Training Mat is specially designed to complement your training in Levels 1-3 of the Taiji Zen Essentials, the 13 Kinetic Concepts of that comprise the essence of classical Taijiquan. In the classical text Taijiquan Classic, the legendary Taijiquan

Master Zhang Sanfeng (张三丰) wrote: “The Taiji 13 Energies

consists of Péng 掤 (Expand), Lǚ 捋 (Deflect), Jǐ 挤 (Press), Àn 按

(Push), Cǎi 採 (Pluck), Liè 挒 (Split), Zhǒu 肘 (Elbow), Kào 靠

(Shoulder), Jìn 进 (Advance), Tuì退 (Retreat), Gù 顾 (Look Left),

Pàn 盼 (Glance Right) and Dìng 定 (Central Equilibrium).”

Taijiquan Classic further connects the 13 Kinetic Concepts to the Bāguà 八卦 (Eight Trigrams) and Wǔxíng 五

行 (Five Elements), ancient Chinese cosmological concepts which themselves have directional orientations2.

The Bāguà 八卦 will be covered in more detail in Level 2, and Wǔxíng 五行 in Level 3.

Level 1: Four Cardinals

“Péng 掤 (Expand), Lǚ 捋 (Deflect), Jǐ 挤 (Press),

Àn 按 (Push) correspond to Kǎn 坎, Lí离, Zhèn 震,

Duì兑, respectively, or the four cardinal directions

of the Bāguà 八卦.”

Péng 掤 = Kǎn 坎 ☵ = North 北

Lǚ 捋 = Lí 离 ☲ = South 南

Jǐ 挤 = Zhèn 震 ☳ = East 东

Àn 按 = Duì 兑 ☱ = West 西

Level 2: Four Ordinals

“Cǎi 採 (Pluck), Liè 挒 (Split), Zhǒu 肘 (Elbow), Kào

靠 (Shoulder) correspond to Qián 乾, Kūn 坤, Gěn

艮, Xùn 巽, respectively, or the four ordinal

directions of the Bāguà 八卦.”

Cǎi 採 = Qián 乾 ☰ = Northwest 西北

Liè 挒 = Kūn 坤 ☷ = Southwest 西南

Zhǒu 肘 = Gěn 艮 ☶ = Northeast 东北

Kào 靠 = Xùn 巽 ☴ = Southeast 东南

Level 3 Five Elements (or Five Steps)

Jìn 进 (Advance), Tuì退 (Retreat), Gù 顾 (Look

Left), Pàn 盼 (Glance Right) and Dìng 定 (Central

Equilibrium) correspond to Jīn 金 (Metal), Mù 木

(Wood), Shuǐ 水 (Water), Huǒ 火 (Fire) and Tǔ 土

(Earth), or the Wǔxíng 五行 (Five Elements).”

Jìn 进 = Huǒ 火 = Advance Forward

Tuì 退 = Shuǐ 水 = Retreat Back

Gù 顾 = Mù 木 = Look Left

Pàn 盼 = Jīn 金 = Glance Right

Dìng 定 = Tǔ 土 = Central Equilibrium

The Training Mat can be purchased for personal use, subject to availability and shipping. If you’re interested, please email [email protected] for pricing and purchase information.

2 The full explanation of these connections is rather involved and beyond the scope of this training manual.




The Context

What is Taiji (太极, or T’ai Chi)?

Taiji is an ancient Chinese philosophy about the natural world and is one of the central elements of traditional Chinese culture. The word Taiji itself refers to the “great primal beginning” of all that exists, and is often translated as the ‘Supreme Ultimate’. It is the state of absolute and infinite potential, the oneness before the duality. This concept is comparable to the initial state of the universe right at the moment of the big bang, or the initial singularity. From this state, Yin and Yang were generated. The Taiji philosophy holds that all natural phenomena have two aspects – Yin

and Yang. They are the opposite yet complementary forces which form the two primary aspects of the universe. Yin and Yang are interdependent and they cannot exist independent of one another. If there is no light, one cannot talk about darkness. Without stillness, there cannot be the concept of motion. Furthermore, Yin and Yang are never absolute, as reflected in the Yin / Yang symbol. Within the dark there is the seed of light, and within the white, one finds the essence of black. Both arise from and exist within the oneness and infinite potential of Taiji, constantly alternating and evolving. A deeper introduction to the philosophical aspects of Taiji can be found in the Level 1 Background Materials. Practically speaking, Taiji philosophy emphasizes the importance of maintaining balance between Yin and Yang – a perspective which applies to all aspects of our daily lives. Pour 100 hours of your week into work and you will probably achieve success professionally (the Yang), but what will be the potential impact to your health, your relationships and your other responsibilities (the Yin)? Make your choices with full awareness and fully appreciate the results. In viewing life’s decisions and challenges from two different angles, one can become more grounded, optimistic and tolerant of processes and outcomes. In common usage, people often refer to the martial art Taijiquan (or T’ai Chi Ch’uan) as Taiji (or T’ai Chi). While technically inaccurate, this simplification of the term does provide an accessible introduction to the philosophy and terminology. The following section describes the martial art Taijiquan (or T’ai Chi Ch’uan).



What is Taijiquan (太极拳, or T’ai Chi Ch’uan)?

Taijiquan is a Chinese internal martial art based on the philosophy of Taiji. It is also spelled T’ai Chi Ch’uan, with the name often being simplified to Taiji or T’ai Chi in common usage. Taijiquan includes elements of various martial arts, qigong (“internal energy cultivation”), Chinese philosophy and traditional Chinese medicine (TCM), and is said to capture the essence of traditional Chinese culture. Modern day Taijiquan has many manifestations and serves a wide variety of needs. Some practice Taijiquan as a slow, graceful exercise for health maintenance and longevity. Others study it as a traditional martial art, equally emphasizing the fast paced, explosive combat aspects along with the softer movements. Still others perform aesthetic Taijiquan routines which have been standardized for wushu sport competitions. Given its strong meditative aspect, Taijiquan is also practiced as a form of “meditation in motion.” Regardless of the style, sect or school, all popularly recognized forms of Taijiquan are rooted in Taiji philosophy and emphasize the power of muscular relaxation, effective use of leverage and full body coordination, rather than application of brute force in motion. This unique practice has attracted people from around the world, with an estimated 100 to 150 million practitioners studying Taijiquan today (according to the China’s National Wushu Research Institute). And after centuries of development and refinement by generations of masters, Taijiquan is still a living, breathing art, one that is continuously innovating and evolving to meet the needs of people in today’s society.

Documents

L0.01 Training Manual