Things to Remember

The following is a list of things to remember when practising. As with many tai chi concepts, there are exceptions, but generally speaking, for a beginner student, these points are a handy points to keep the body aligned and moving correctly. The last three points are very important.

  • remain upright, meaning do not lean forward, or ‘reach’

  • nose and belly button remain aligned, particularly when turning

  • shoulders remain relaxed at all times

  • the head does not usually turn on its own

  • eyes look beyond the forward fingers

  • there is always a connection between hands, feet, arms, legs

  • when one part moves, all parts move

  • when turning, movement begins from the lower dantian (turn the hips)

  • hands remain the same shape throughout the form (except when making light fists or hooks)

  • the shape of the fingers is similar to holding a beach ball

  • each hand/arm has energy - Yin or Yang

  • fingers are soft

  • elbow of a raised arm is generally lower than the hand

  • Yang style stepping travels forwards but the body faces 45 degrees in transition

  • place the whole foot down (heel first when stepping forward) before shifting weight to that leg (Yang style)

  • when retreating, place the ball of the foot down first, then the whole foot

  • when retreating, the foot naturally falls at 45 degrees

  • empty the leg before pivoting (Yang style, beginner Forms, more advanced Forms pivot on a weighted leg)

  • bow stance feet - front foot directly forward, back foot at 45 degrees

  • bow stance feet - back heel is driving into the ground

  • bow stance hips and shoulders - usually face forward, square on (depending on the posture)

  • arms and legs are in alignment at the end of the posture

  • three harmonies: shoulder and hip aligned, elbows and knee aligned, wrist and ankle aligned

  • finish one posture before beginning the next

  • when transitioning, the back heel does not lift until weight has been transferred to the front leg

  • transitions are important

  • know what each hand, and each foot are doing before moving

  • know what each hand/arm is doing in regard to martial application

  • breathe out on the exerting force

  • breathe in when collecting energy

  • arms are never overextended

  • keep joints ‘soft’, or off lock

  • knees and feet are in alignment

  • when shifting weight to back leg, knee must not ‘drop’ but be in alignment with the foot

  • kua (hip joint, pelvic area) are open at all times

  • always have ‘air under the wings’, space between the armpits

  • sink the chest

  • tuck in the chin

  • breathe

  • relax

  • enjoy