Practicing T'ai Chi Chih: Terms and definitions

1. Chi is the vital force, the intrinsic energy that flows through the body’s meridian channels.
2. T’an t’ien is the home of chi and is often referred to as the spiritual energy center of the body.  It is located 2” below the naval in the lower belly.  In Pilates this is known as the power center.
3. Posture for T’ai Chi Chih aligns the head, heart and t’an t’ien, like a string of pearls or puppet on a string.  The hands follow the feet follow the t’an t’ien. Movement is one continuous motion.  The action of the legs is the motivation for the arms.  Elbows are close to the body, hands are soft, shoulders are relaxed, and tailbone is tucked in.
4. Yin/Yang: Chinese cosmology is based on principles of polarity in the universe, such as negative and positive.  It is the shift of weight from yang to yin, from substantial to insubstantial that generates and balances the chi.  Note that the force of the front-back weight shift is supported by the alignment of the upper body, particularly extending the lower spine, as the thighs take the support and not too much pressure put on the knees. The lines of energy are both lengthening up and grounding down. 
5. Mental focus or mindful attention is at the soles of the feet, known as the “bubbling spring”.  In practicing T’ai Chi Chih, one brings the yang energy of the heart down to the t’an t’ien and the soles of the feet. 

MOvement Directions

T’ai Chi Chih-Joy through Movement: 19 movements & 1 pose with directions based on grounding, alignment and space in the body. The following directions include the natural path of the breath that is common for most Qigong practices. 

Alignment and Breathing are connected: Connect from your tailbone the lumbar, thoracic, and cervical spine to the crown of the head. Chin is parallel to the floor. “Headlights, ladies” is a singer’s stance for the openness of the upper chest. Included in the directions for the moves are the connections of Expansion (Inhaling) and Contraction (Exhaling) with a soft and connected use of the diaphragm for the “Energy Sea” at the Tan Tien.

Basic Stance or grounded position for all movement: The “mountain position” from Hatha Yoga connects feet, knees, hips all the way down. Feet are 6-12” apart left to right, or depending on the width of your hip bones. Comfort and length.

Resting Position for grounding: Every movement ends with resting position.  Feet form a V, knees are slightly bent, and hands float to the side, resting on spheres of energy on the exhale down. Rounded elbows, length in the spine. 

Rocking Motion: Up/down/forward/Back weight shift used here in this basic warmup.  With legs hip-width apart, inhale forward and up. Heels come off the ground slightly with the forward shift, and toes come up naturally on the shift back. Movement begins in the soles of the feet, moving forward and up through the bubbling spring.  Maintain a steady slow rhythm as you shift the weight, arms moving forward and back through heavy air.  Straightening and bending the knees will also affect the breath.    

Bird Flaps its Wings: Uses a forward/down shift. Feet in a “V” position, palms facing each other at the t’an t’ien. Drop the weight, heels lifting as hands float up to waist level.  Repeat 2x.  On the 3rd time, the wrists circle forward from the tip of the wing, and return to the t’an t’ien slowly in polarity.  Repeat entire movement 3x.  

Forward Back weight shift will include these basic steps: 1. Ground. 2.Shift. 3.Release the heel.4. Move.  Left foot forward, toe up, with left leg stiff and relaxed.  There is a forward back weight shift.  As you inhale slowly and shift forward on your left foot bending the knee, your right leg stiffens gradually and the back-heel releases. The return is to the right side, the grounding leg, and there is a slow exhale.  Repeat 9x.  Then the right foot is forward and the left foot is back.  Repeat again 9x.  

Around the Platter (basic stance) and Forward Back weight shift: Palms are rounded and facing down, gently cupped. Fingers softly spread, and a feeling of floating in “chest high water”.  Inhale as finger tips describe a round platter, as the weight shifts gradually forward through the left foot. As the relaxed hands come round the platter, return the weight to the right foot slowly on the exhale. Be aware of the “energy sea” at the Tan Tien, as the abdomen expands and then contracts back to the grounding foot.   9x each side.   

Around the Platter Variation (basic stance): Same as Around the Platter except the hands pick up a ball of energy at the left shoulder on the inhale, finger tips up, releasing the ball when arms are extended, and exhaling back. 9x each side. 
  
Bass Drum (uses basic stance): Hands start facing each other dropping from the shoulders with an awareness of polarity on a slow exhale down, tracing the rim of a bass drum in front of the torso, palms 9-12 inches apart or at a comfortable width for your body, and then inhaling upward with a feeling of circularity.  When your weight arrives fully on your left foot, your arms are at their relaxed rounded extension and then return up and back toward the heart center. Maintaining the circle, the wrists are relaxed. Elbows will relax back to allow for the space of the rounded drum. Repeat 9 times each side. 

Daughter on the Mountaintop (basic stance): “Hands start in the valley and ascend the mountain.”  As the weight shifts gradually forward, the hands and arms come from the sides of the body up to meet each other at face level, cross with left hand closest to the heart, dropping down to the tan tien; and then circling up again with the forward weight shift on the inhale forward.  9x each side.

Daughter in the Valley (basic stance): “She starts on the mountain and descends to the valley.”  Inhale. Palms start from shoulder height on each side of the body and exhale move down, palms facing each other in polarity at the t’an t’ien.  Hands ascend on a slow inhale that senses the polarity, palms gently opening outward on the return of the weight shift.  9x each side. 

Carry the Ball to the Side (feet parallel beneath shoulders) and in a V: Shift weight sideways onto right foot bringing hands, palms facing each other in polarity up on the windup – and then release from the right shoulder around in a circle in front of the torso as the weight shifts to the left foot.  Do this three times, pausing briefly in resting pose.  Repeat the process in reverse to the right side.  Maintain relationship of all the body parts, especially the knee.

Push Pull (basic stance): Hands start at chest level and push away from the body on the exhale, slightly dipping.  Hands return on the inhale with palms facing the body, slightly elevated.  Hands form an oval in one continuous motion.  Nine times each side.  

Pulling in the Energy (basic stance) and Forward Back weight shift: Form is the same as around the platter except the rounded, relaxed palms face upward, fingertips pulling the energy from the farthest parts of the universe.  9x each side. This is a visualization movement where the practitioner can envision energy coming in through the fingertips, breathing in that energy through the fingertips.

Basic Pulling Taffy (feet parallel beneath shoulders): Forearms overlap with right hand on top over left elbow, left hand facing up. Release left heel out to the side. Maintain grounding. Move: Shifting weight to the left foot as palms pull taffy in opposite direction.  Left hand rises upward, with right hand lowers toward the back and grounding the yin leg. Pull right foot in to a brief resting position. Repeat pulling taffy in the opposite direction to the right. Perform three or more repetitions to each side.  

Pulling Taffy, Variation 1 - Anchor Taffy: Forward/back and side to side weight shift. Same hand motion as Basic Pulling Taffy with additional shorter front to back stance    Shift weight forward onto left foot while keeping right heel on ground. The hip will also turn.  Pivot with the waist as pull taffy to the front allowing the left hand to swing around to a brief resting pose. Do basic pulling taffy to the left.   Repeat anchor taffy to the right.  Perform three or more repetitions to each side. 

Pulling Taffy, Variation 2 – Wrist Circles Taffy: Same as Basic Pulling Taffy, but preceded by two forward hand circles - windmill motion performed from the wrists as the heels lift twice.  On the third half circle, weight remains down as you end with Basic Pulling Taffy.   Repeat three or more times to each side. 

Pulling Taffy, Variation 3 – Perpetual Motion Taffy: Same as Basic Pulling Taffy, eliminating the resting pose by pulling taffy left, then right, then left continuously … while taking alternate side steps and pivoting generously from the waist.  Similar to skating on ice. Uses the heel step.

Working the Pulley (basic stance): Hands describe horizontal ovals on either side of the torso.  The dominant hand will exhale forward, inhale back connecting the hip. Shift your weight gradually forward onto the left foot while extending your left palm, fingers up forward from your left shoulder, pivoting from the waist.  At the same time, draw your extended right-hand palm up, fingers forward arcing up to your right shoulder. This is similar to a swimming motion.  Do arm movement in reverse, continuing the ovals on both sides of the body.  9x each side.   

Light at the Top of the Head/Light at the Temple: Feet are in resting position. Hands push down as knees bend and then ascend to the crown (which is back and on top of your head.  Palms open three times as you lift your heels as the body sinks and rises on the inhale/exhale.  Circulate the energy with the hands circling forward and wrists for a slow count of 6.   Hold the energy with palms facing each other for a count of 6 on the inhale.  Palms open again release three times and return to a brief resting position.  Repeat the same movement at the temple.  Be aware of the energy that is crossing the brain with polarity. This move honors creativity or a sense of enlightenment from the top of the head.

Joyous Breath: Feet are in resting position: Hands pull up as you inhale fully until you are on your toes with hands at chest level.  Briefly rest.  As your hands push the air down with muscular tension, exhale forcefully in four even breaths, emptying the lungs, and bringing the heel down on the third count.   Repeat 3x slowly. 

Passing Clouds: Feet in a wide V. Feet are shoulder width apart and use a side to side weight shift.  Hands describe intersecting vertical circles, close to the torso, while the t’an t’ien leads the body turning from side to side.  Repeat 9, 18, or 27x. 

Six Taoist Healing Sounds: These sounds combined with movement invigorate your internal organs.  
    HO   Heart      HU spleen     TSU   Liver      SHUH  lungs       SHI   3 warmers      CHUI   kidneys 
The sounds throughout this movement are aspirated/ whispered in a low drawn-out sound.  Left hand and left foot extend in a short step with the sound Hoooo.    Left foot and both hands extend in a short step with the sound Huuuu.   Wind up to the right. Both hands shift energy to the left in a sweeping motion while left foot lifts and the weight is shifted to the left with the sound Tsuuuu.   Do the same to the right with the next three sounds. Repeat to the left and to the right two more times.   To end this movement, aspirate CHUI to the left and right with hands in sweeping motion for a total of 5 times. The palms change position each of the 5 times and then come to rest.

Cosmic Consciousness Pose: This standing meditation pose concludes the practice, and balances the yin and yang energy, storing the chi in the bones. Left heel is resting just above the right instep.  Weight is equally balanced between the ball of the left foot and the full surface of the right foot.  Tailbone is tucked under, with knees slightly bent.  Palms rise and face the throat, with arms parallel to the ground, left hand closest to the heart.  Gaze is soft, thumbs and shoulders are relaxed, and one’s inner attention rises to the third eye for clarity and vision.  Stand firmly as a tree for 30 seconds or more.  Remember to breathe.

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​T’ai Chi Chih  (Joy Through Movement) 19 movements & 1 pose:

See detailed descriptions of the movements above 

1. Rocking Motion
2. Bird Flaps its Wings
3. Around the Platter
4. Around the Platter Variation
5. Bass Drum
6. Daughter on the Mountaintop
7. Daughter in the Valley
8. Carry the Ball to the Side
9. Push/Pull
10. Pulling in the Energy
11. {Basic} Pulling Taffy
12. Pulling Taffy, Variation #1 (Anchor)
13. Pulling Taffy, Variation #2 (Wrist Circles)
14. Pulling Taffy Variation #3 (Perpetual Motion)
15. Working the Pulley
16. Light at the Top of the Head/ Light at the Temple
17. Joyous Breath
18. Passing Clouds
19. Six Healing Sounds: Ho (Heart), Hu (Spleen), Tsu (liver) Shuh (Lungs), She (3 heaters), Chui (kidneys)
20. Cosmic Consciousness Pose

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Originally published in 1974 by Justin F. Stone and dedicated to Tai Chi Ch’uan master, Wen-Shan Huang  as Tai Chi Chih! Joy Through Movement-Non-martial movements dedicated to the circulation & balancing of Energy