Yang Family Style Taijiquan Principles

As told to Chen Wei Ming by Yang Cheng Fu (杨澄甫,1883–1936), and published in 1925.

1. Lead the crown upward...
“the appearance of the head is upright, and the spirit reaches the crown. You should not use force. Using force the crown is stiff, and the qi and the blood cannot circulate smoothly or fluidly. With the relaxed energy lifting the crown upward, the spirit of vitality (jing) cannot be used.”

2. Contain the chest, arc the back
“Contain the chest means the chest has a slight inward compression, do not thrust the chest outward, otherwise the qi cannot sink to the dan tien. If the chest is thrust out, the qi will gather and become stagnant in the chest area. The top will then be heavy, the bottom light, and the heels will easily float. Arcing the back means the qi is adhering to the governing vessel. If you can contain the chest, then the back can arc automatically, and the power can be emitted from the spine.”

3. Loosen the waist
“The waist guides the entire body. If you are able to loosen the waist then the feet have power and the root is steady and firm. The variations of substantial and insubstantial (full and empty) all originate from the waist’s turning movement. Therefore it is said the origin of life and yi (intent/inspiration) is in the waist. If you are in a position of disadvantage, you must find the solution from the waist and legs.”

4. Discriminate between Insubstantial and Substantial (full and empty)
“The discrimination of insubstantial and substantial is the first, and most important facet of taijiquan. If the weight of the body is resting on the right leg, then the right leg is substantial, and the left leg is insubstantial. If the weight of the body is resting on the left leg, then the left leg is substantial, and the right leg is insubstantial. When the insubstantial and substantial can be discriminated, then the turning and the movement can be light and agile without wasting too much power. If they cannot be discriminated, then the stepping is heavy and stagnant, the self stance is not steady and can be pulled, and moved easily by the opponent.”

5. Sink the shoulders, and drop the elbows
“Sink the shoulders means the shoulders are loose and hanging downward. If you are not able to loosen and hang down, the tip of the two shoulders will be raised. Then the qi will follow and also raise. In this case the entire body cannot gain power. Drop the elbows means the elbows are loose and dropping downward. If the elbows are suspended and upward, then the shoulders will not be able to sink. Consequently, the emitting power to attack will be emitted from the arms only instead of the entire body.”

6. Use the Yi and not the Li

“ When training in taijiquan, the entire body is loosening and opening, cannot even have a centimeter of clumsy jin which may cause delay and stagnation of the qi and blood within the tendons, bones, and blood. Then one can be light, agile, varied, and round as wished. You may doubt how can you have power without muscular force? It is because the Jing and Luo (meridians) in the body are like streams and ditches. When the streams and ditches are not blocked, the water will flow smoothly, and the qi will be easily transported. If you use yi, when the yi arrives qi will immediately follow. Transport them day after day until circulating the entire body without any stopping or stagnation. Practice for a long time and you will gain real jin. The Tai Ji Classics said “Extremely soft and then extremely strong and hard”. Those who practiced taijiquan to a proficient stage, the forearms are like iron in cotton”. This phrase "iron with cotton" (棉里铁, Mián lǐ tiě) or a "needle within cotton" (Mián lǐ zhēn) is often heard among internal arts practitioners. 

7. The top and bottom mutually follow each other
“The top and bottom mutually following each other. The root is in the feet, originating from the legs, mastered at the waist, and manifested in the fingers. From the feet to the legs and to the waist, all must be integrated with a singular qi. The hands move, the waist moves, the feet move, and spirit in the eyes also move. As such, then it can be said the top and bottom mutually follow each other. If there is a place without moving then it is disordered.”

8. Internal and external harmonize with each other
Taijiquan trains the shen, the spirit. “The spirit is the commanding general and the body is the emissary. If the spirit of vitality can be raised, movement will automatically be light and agile. The postures are nothing but insubstantial, substantial, opening, and closing. When the physical body is open, then the xin (emotional mind), and yi (wisdom mind) can also be open at the same time. If the internal and external can be unified as one qi, then the taijiquan will be complete without any gap.”

9. Continuous and unbroken
“In the external martial arts, the jin (energy or force) manifested are post heaven, and clumsy. There is a beginning and an end. When there is continuity and breakage, the old li (muscular force) has already ended, and the new li has not yet been generated. This is the moment that can be attacked easiest. Taijiquan uses the yi without using li. From the beginning until the end, continuous without breaking, when complete, repeating from the beginning, cycling without limitation. “Transporting the jin as drawing silk”, all of this means the movements are threaded through with one qi guided by yi.

10. Seeking calmness in the movements
“The techniques of the external styles grant expertise in jumping and walking, use the qi and li until it is exhausted. Taijiquan uses the calmness to control the movements, though moving remain calm. Therefore, when practicing postures, the slower the better. When slow, the breathing is deep and long, and the qi is sunk to the dan tien. Consequently, there are no harmful problems.” 

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References
Yang Banhou, son of Yang Luchan - Wu Mengxia (Wu Meng-hsia) T'ai-chi Ch'üan chiu chüeh chu-chieh (Nine secret transmissions on T'ai-chi Ch'üan with annotations) Hong Kong, 1975, translated in 

Tʼai-chi Touchstones: Yang Family Secret Transmissions https://books.google.com/books?id=H1g2AAAACAAJ&hl=en

The 13 Postures of Taijiquan

1). Peng 掤 (Ward-off) Peng is generally thought of as a rising, and expanding energy. It is the expression of yang in taiji. The forward arm in ward-off creates a buffer zone between the tai ji player and his opponent. Peng can used in any direction, and with many parts of the body, such as the wrists in Stork Spreads Wings. If the structure is correct the opponent may bounce off the arms, being repelled away from the expanding force.

2). Lu 捋 (Rollback) Lu is used to draw the opponent into emptiness. Sticking, following, yielding, and redirecting places the opponent into a vulnerable and unbalanced position, he will lose his center. Cloudy Hands is another example of Lu energy. It is yielding, an expression of contracting yin energy.

3). Ji 擠 (Press) Ji is a pressing attack but can also be used to receive an opponentʼs attack as well, and cause the energy to bounce back towards the opponent. The circular action of Ji is like a spring. Think of two points converging to create forward moving energy.

4). An 按 (Push) is described as a wavelike movement, rising, crashing, and then rising again. You receive your opponent energy, yield, and redirect the energy outward back to the attacker, lifting, and driving him off his feet. The power comes from the earth, through the rear leg, the waist, and is expressed in the upper body.

5). Cai 采 (Pluck) Tsai, like plucking a ripe piece of fruit from a tree. Use cai to pull your opponent off balance. Single Whip and Needle to Sea Bottom are examples of cai.

6). Lie 挒 (Split) Lie is used to pull your opponent in one direction, while striking or throwing in the other, splitting his energy in two directions. Parting Horses mane or Diagonal Flying are examples of Lie.

7). Zhuo 肘 (Elbow) Zhou is using the elbow to strike the opponent. It has also been described as “turn and chop with the fist” as in Roll, Parry, Kick, Push, Punch, and Fan through the Back.

8). Kao 靠 (Shoulder) Using the entire weight of the body to strike the opponent. Kao may also be called Lean Forward. It is used to unbalance your opponent, and to setup another attack.

The 5 Steps of Tai Chi
1). Jin Bu – Advancing Jin Bu is forward momentum. We step with the heel first, placing it down, shifting our weight forward, and placing the rest of the foot down, as if we are crossing an iced over stream. Jin is used in any posture or movement that steps forward, like peng, ji, and an, and brush knee palm. 

2). Tui Bu – Retreating Tui Bu is used to avoid an attack from your opponent. We allow him into out space, and create even more space by retreating, hoping that he will overextend. This can be seen in roll back, and repulse the monkey. 

3). Zuo Gu – Step to the Left Zuo gu is a step to the left as in grasping sparrows tail, brush knee palm, and single whip. It can also be used to close the distance with an opponent in order to counterattack 

4). You Pan – Step to the Right You pan is a step to the right as in grasping sparrows tail, brush knee palm, and single whip. It can also be used to close the distance with an opponent in order to counterattack 

5). Zhong Ding – The Center Zhong Ding is the center position, as in wu ji posture, beginning tai ji. Steadiness here builds the root from which all other forms and movement are born. Postures include wu ji, and crane spreads wings. 


The 5 steps of Taiji quan are advance, retreat, left, right, and center. The center is represented in our ability to root into the earth. Without a solid root we cannot move easily, nor with agility in taiji.

My teacher's teacher (4) - Jiang Rong Qiao

Jiang Rong Qiao was born in Hebei in 1891, and began learning Shaolin gongfu from his father and later his uncle. The family practiced a Shaolin variation known as Mi Zhong Quan. He is known to have also studied Chen style taiji, Wudang Sword, and Cheng style bagua. His teachers were Cheng Tinghua, Zhang Zhaoding and Li Cunyi - all disciples of Dong Hai Chuan, the founder of bagua zhang. It is also said that Jiang studied Liu He Bafa with Wu Yi Hui and his disciple Chen Yi Ren.

Jiang began teaching gongfu in Nanjing at the Nanjing Guoshu Institute in 1926. He is most famous for creating sets which combined taiji, xingi, and bagua zhang. The system he created balances the hard and soft aspects of gong fu practice and is called Neijia Gong Fu. I learned the Old 8 Palm, and New 8 Palm from his system with Shifu Jonathan Wang. 

Though he went blind later in life, he continued to teach and write with the help of his students, and adopted daughter Zou Su Xian. Jiang died at the age of 84 in 1974. He is recognized as one of the most famous scholars and practitioners of internal martial arts in the modern era. 

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References:

http://www.chiflow.com/html/bio_JiangRongQiao.htm
http://www.plumpub.com/info/Bios/bio_jiangrongjiao.htm#

Yang 24 Taiji Form - Setting the record straight

In my years of practicing the Yang long form and its many variations I have often heard disparaging remarks about the short form, Beijing form, or what is sometimes called the public form. Yet when I finally went to China, and visited with teachers and other martial artists I found most people did practice the 24 form, even the really hardcore martial artists! So I dug in, and began learning the form one morning in Nanjing with Shifu Gao Xiu Ming. Luckily, with my long form experience the choreography came very quickly and with just a few adjustments I was playing the Beijing short form.

Over the years I have come to love the form, and this past year I began teaching it. This opened my eyes even further to the beauty of the form - it's complete and relatively compact, and it has become one of my favorites. So how did this form come about, and was it really a conspiracy to remove the martial aspects, the heart and soul from taiji for the masses?

In 1956 the Chinese Sports Committee brought together four taiji teachers - Fu Zhongwen, Zhang Yu, Cai Longyun, and Chu Guiting to create a taiji form that could easily be disseminated throughout China and used in competition. In modern day terms, this is like bringing together Michael Jordan, Kobe Bryant, Shaq, and Larry Bird to teach the public basketball. These masters shortened the form to 24 postures, the 24 essential forms in the Yang family style, and created a sequence that could be completed in about 5-6 minutes. 1956 - 1960 saw many national martial arts competitions in China, and the Beijing form along with weapons, traditional forms, and what would become wushu were demonstrated. The 24 form has now become the most popular taiji form practiced throughout the world, and while it is practiced by many simply for its meditative aspects, the martial aspects are intact, and taught by many teachers who have this experience.

Taiji 24 or Beijing Form

1. 起势  Qǐshì - Commencing or Preparation
2. 左右野马分鬃  Zuoyou Yémǎ Fēnzōng - Parting the Wild Horse’s Mane (left & right)
3. 白鹤亮翅  Báihè Lìangchì - White Crane Spreads Its Wings
4. 左右搂膝拗步  Zuoyou Lōuxī Àobù - Brush Knee Palm and Step Forward, Brush Knee Palm and Twist Step (left & right)
5. 手挥琵琶  Shǒuhūi Pípa - Playing the Pipa or Presenting the Pipa
6. 左右倒卷肱  Zuoyou Dào juǎn gōng - Step Back and Repulse Monkey (left & right)
7. 左揽雀尾  Zuo Lǎn Què Wěi - Left Grasp Sparrow’s Tail, Grasp the Bird’s Tail
1. a. 掤  Peng - Ward Off
2. b. 捋  Lǚ/Lu - Rollback
3. c. 擠  Jǐ - Press
4. d. 按  Àn - Push
8. 右揽雀尾  You Lǎn què wěi - Right Grasp Sparrow’s Tail
9. 单鞭  Dān biān - Single Whip
10. 云手  Yúnshǒu - Wave Hands Like Clouds, Cloudy Hands
11. 单鞭  Dān biān - Single Whip
12. 高探马  Gāo tàn mǎ - Snake shows tongue, High Pat on Horse, Step Up to Examine Horse
13. 右蹬脚  Yòu dēng jiǎo - Right Heel Kick, Separate Right Foot, Kick with Right Foot
14. 双峰贯耳  Shuāng fēng guàn ěr - Strike to Ears with Both Fists
15. 转身左蹬脚  Zhuǎnshēn zuǒ dēngjiǎo - Turn Body, Left Heel Kick
16. 左下势独立  Zuo Xià shì dúlì - Left Lower Body and Stand on One Leg
1. a. 下 势  Xià shì - Low Single Whip, Snake Creeps Down
2. b. 左 金 鸡 独 立  Zuo Jin Ji Du Li - Golden Rooster Stands on One Leg
17. 右下势独立  You Xià shì dúlì - Right Lower Body and Bird Stand on One Leg
18. 右左玉女穿梭  Yòuzuǒ yùnǚ chuānsuō - Fair Lady Works with Shuttles
19. 海底针  Hǎidǐ zhēn - Needle to Sea Bottom
20. 闪通臂  Shǎn tōng bì - Fan Through Back
21. 转身搬拦捶  Zhuǎnshēn Bānlánchuí - Turn Body, Roll, Parry,step through and Punch
22. 如封似闭 Rúfēng shìbì - Yield and Push
23. 十字手  Shízì shǒu - Cross Hands
24. 收势  Shōushì - Closing

Is your body in tune with the seasons?

Clouds, rain, falling temperatures - we are definitely headed towards winter here in southern California. Chinese medicine and philosophy stresses the importance of living in harmony with the seasons. Winter is the time of stillness and quiet, a time to rest and recharge. According to Chinese thought, every season corresponds to a pair of organs. The seasons, along with their organ pair, help guide us to alter our habits and diet to better reflect the changes around us. In traditional Chinese philosophy, and according to Five Element theory, winter corresponds to the kidneys and bladder, the water organs.

The kidneys correspond to dark blue or black to reflect their yin nature. They control our birth, growth, and reproduction. They are the gates of vitality, and house our will power. Winter is the time to nourish the kidneys with whole grains, small dark beans, bone broths, seaweeds and other dark leafy green vegetables. Warm foods, steamed veggies, and hearty soups should be the priority in your diet. Even moderate amounts of warm alcohol are encouraged in many cultures. Avoid too much salt, and any excess stress or fear. It's ok to gain a little weight now, and hold off on major fasts or detoxes that place undue stress on the body. Most animals eat a lot in the fall, and rest as much as possible in winter. If possible rise with the sun and go to sleep earlier. 

In your practice, look for deeply restorative asana and meditation. Create warmth, but not in excess. Avoid excess sweating and running right out into the cold. Fill the belly with breath, and be mindful of the lower back which houses the kidneys. Dress warmly, and keep your feet covered as cold enters the body through the feet. It can take longer to get going in the morning. Cold limbs, poor circulation and body pain all seem to increase in the winter. By avoiding cold and wind, avoiding excess sweat, and eating properly your days can begin a little easier. 

Please join us at Yoga NoHo on December 5th @ 5pm 

for further discussion of the 

Five Elements and the basics of Chinese medicine. 

My teacher's teacher (3) - Kuo Lien Ying

Kuo Lien Ying (1895-1984) was born in Inner Mongolia just before the turn of the 20th century. He is known to have brought Guang Ping Yang taiji to the USA.

Like many internal martial artists of his day, Kuo started with hard or external gongfu styles at a young age. He studied Shaolin and Northern Longfist with Master Li Lin at the age of 12.

Kuo became an indoor student on Wang Jiao-Yu, who was himself a indoor student of Yang Ban-Hou, son of Yang Luchan, founder of the Yang style of taiji. It is said Kuo had to complete the "Chin to Toe" stretch in 100 days before he would be accepted by Wang who was 100 years old at the time.

Kuo went on to study xingyi with Huang Gin Yim and bagua with Chang Xin Zhai and Cheng Ting Hua.

Kuo famously was a bodyguard for gold caravans throughout China. His rope-dart skills were legendary. After serving as a general in the army of Chiang Kai Shek he fled to Taiwan where he married Ein Simmone Kuo. In 1965 Kuo emmigrated to San Francisco, and one year later brought Simmone to the USA.

His American students helped setup a school across from Portsmouth square, and since his passing hold a memorial in the park every year.

Kuo believed that there must be a blend of hard and soft styles for taiji to be effective, and that when "yielding you must be conscious of unyielding, and that is the only way you can take advantage of all things."

Kuo was so confident of his fighting skills that in 1951 he issued a challenge to world boxing champion Joe Louis, to meet him for a fight. In 1972 Kuo claimed to the San Francisco Chronicle, "I could have thrown him." 

My teacher's teacher (2) - Y.C. Chiang

My taiji teacher Master Nzazi Malonga studied with Y.C. Chiang in the 1990's in Berkley, CA. While we don't practice the Guang Ping style of taiji, lessons from those days are often dispensed in the ways of movement, the 100 day stretch, and Chinese herbalism.

Yun Chun Chiang was born in 1922 and was a very well known master of Guang Ping taiji which he learned from the great Kuo Lien-Ying and Wang Chih Chien. This lineage goes back to Yang Ban Hou who taught Wang Jiao Yu.

From master Kuo he also learned xingyi, bagua and Shaolin gong-fu.

Y.C. Chiang learned painting and calligraphy from Pu Ru, the brother of the last emperor of China!

In 1973 Master Chiang opened the Wen Wu school in Berkley where he taught these arts along with calligraphy and Chinese painting until his passing in 2016.

The video below is Master Chiang at the age of 83!!!

Master Chiang's paintings can be found here: http://www.wenwuschool.com/ycchiang/
And a great article about White Crane: http://www.wingchunpedia.org/pmwiki/pmwiki.php?n=WCP.TheWhiteCraneOfYCChiang
A beautiful article about practicing with Kuo and Chiang: http://kuo-lien-ying-taichi.org/articles/MarilynCooper.html