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Angus Clark. Tai Chi: A practical approach to the ancient Chinese movement for health and well-being
Illustrated Elements of Tai Chi
Angus Clark
Table of Contents
Preface
How to Use this Book
Historical Origins
TAOIST PHILOSOPHY
CHANGE AND HARMONY
The Birth of Tai Chi
A Healing Art
MASSAGE
SELF-HEALING
Seven Qualities
EXPERIENCE YOUR BODY SHAPES
Seven Steps to Progress
MAPPING TAI CHI PRACTICE
FORCE AGAINST FORCE
CORRECT TECHNIQUE
JIN OR WHOLE BODY ENERGY
CHI OR LIFE FORCE ENERGY
MIND
SPIRIT
NATURAL WAY
MIND GAME
Movement, Health, and Body Awareness
The Skeleton
THE BONES
THE SPINE
THE SACRUM
THE JOINTS
Ball and socket joint
Hinge joint
Pivot joint
The Muscles
THE VOLUNTARY MUSCLES
THE VOLUNTARY MUSCLES
Body Alignment
STANDING LIKE A MOUNTAIN BETWEEN HEAVEN AND EARTH
Stability and Mobility
STABILITY
MOBILITY
Body Shape and Posture
THE BASIC STANCE
ALIGNING THE HANDS
ALIGNING KNEE AND FOOT
Inside the Body
RELEASE THROUGH TAI CHI
SHALLOW BREATHING
The Circulation
BLOOD AND LYMPH CIRCULATION
Digestion and Elimination
THE SKIN
DIGESTION
Sensory Systems
CEREBELLUM
THE SENSE OF SMELL
Breathing
THE PULSE OF THE BREATH
THE LUNGS
The Energy Centers
ACTIVATING THE SECONDARY CENTERS
Preparing for Practice
LEARNING TO RELAX
Moves and Postures
EARTH CENTER
PREPARING FOR PRACTICE
Internal reference points
External reference points
The Language of Tai Chi Movements
A STANDING MEDITATION
BODY SHAPE – BODY MESSAGE
SOFTENING
Softening the top of the head
Softening the hips
FINGERS AND FIST
PALMS
HAND POSITIONS
Eight Basic Postures
THE FOUR PRIMARY POSTURES
THE FOUR SECONDARY POSTURES
The Stances
THE BASIC STANCES
1 Parallel stance
2 Bow and arrow (mountain-climbing) stance
3 The cat stance
4 The heel stance
5 The T-stance
BUBBLING WELL
Stepping
FIVE BASIC STEPS
A PRACTICED STEP
STEPPING WITH THE BOW AND ARROW STANCE
Balanced Walking
FORWARD
Forward
BACKWARD
Backward
Sideways
THE VOCABULARY OF MOVEMENT
Key Moves
ROLLBACK
Right side (not pictured)
Left side (pictured below)
PRESS AND ROLLBACK
Right side
Left side
PUSH
Warm-Up Movements
TURNING
THE RAINBOW CIRCLE
WILD HORSE
LEG SWINGS
SAWING WOOD
CATHERINE WHEEL
MERIDIAN ARM TWIST
SPINE STRETCH PADDLE
SPINAL WAVE
CLAPPING
SNAKE SHAKE
CLEARANCE
The Complete Short Form
CHENG MAN-CH’ING’S ORIGINAL SEQUENCE
GUIDE TO THE SHORT FORM
Beginning
BREATHING
Ward Off Left and Ward Off Right
WARD OFF RIGHT
Rollback
VISUALIZATION
Press, Push
PUSH
Single Whip
HANDS
HANDS AND ARMS
Lifting Hands
HANDS
Shoulder Stroke
ARMS AND HANDS
White Crane Spreads Wings
VISUALIZATION
Brush Left Knee and Push
VISUALIZATION
Play Guitar
VISUALIZATION
Brush Left Knee and Push (2)
Punch
LIGHT SPIRIT
THE FIST IN TAI CHI
HANDS
Withdraw and Push
Crossing Hands
Embrace Tiger, Return to Mountain
VISUALIZATION
Rollback, Press, Push, and Single Whip
ROLLBACK
Adjustment movement
DIAGONAL SEQUENCE
Punch Under Elbow
Step Back to Repulse Monkey
COORDINATION
Diagonal Flying
VISUALIZATION
ARMS AND HANDS
Waving Hands in Clouds
MID-POSITION
Single Whip
Squatting Single Whip
VISUALIZATION
Golden Rooster Stands on One Leg
LEFT SIDE
Separate Right Foot
CROSSING HANDS
HANDS AND ARMS
Separate Left Foot
“CATCHING” ARMS
Brush Knee and Push, Needles at Sea Bottom
NEEDLES AT SEA BOTTOM
Iron Fan
ARMS AND HANDS
Turn Body, Chop, and Push
HANDS AND ARMS
Bring Down and Punch(2)
HANDS
PUNCH (2)
Kick with Heel
Brush Right Knee and Push
Brush Left Knee and Punch Downward
Ward Off Right
PRIMARY POSTURES
Fair Lady Weaves the Shuttle (1)
Fair Lady Weaves the Shuttle (2, 3, and 4)
CHANGING HANDS
FAIR LADY WEAVES THE SHUTTLE (3)
Ward Off Left
VISUALIZATION
WARD OFF RIGHT
Squatting Single Whip
Step Forward to the Seven Stars and Step Back to Ride Tiger
STEP BACK TO RIDE TIGER
Turn and Sweep Lotus
VISUALIZATION
THE KICK
Bend Bow to Shoot Tiger
VISUALIZATION
HANDS
Punch (3)
Withdraw and Push and Crossing Hands
VISUALIZATION
CROSSING HANDS
Completion
Branching Out
WORKING TOGETHER
Working with a Partner
THE PROCESSES
THE PROCESSES
PUSHING HANDS
A Fighting Art
A PAIR FORM
TAI CHI WEAPONS FORMS
Cultivating Energy
CENTERING
A QIGUNG SEQUENCE
Tai Chi for Life
KITCHEN PRACTICE
CREATIVITY AND EXPRESSION
Nature and the Elements
INSPIRATION FROM NATURE
DISCOVERING THE ELEMENTS
ELEMENTS IN URBAN LIFE
CREATING A SPECIAL PLACE
CAUTION
Freestyle Movement
RADICAL TAOIST MOVEMENT
Lying and rolling
Crawling and sitting
Ease of movement
Standing and walking
Tai Chi at Work
A PRACTICAL APPROACH TO EXERCISE
Tai Chi at Leisure
TEAM SPORTS
ROCK-CLIMBING
HORSE RIDING
GOLF
Achieving Self-Fulfillment
Growing and Changing
HOLDING A STANCE
Tai Chi Experiences
Styles and Schools
CHOOSING A STYLE
FINDING A CLASS
CLASSIC STYLES AND SCHOOLS. Chen style
Yang style
Cheng Man-ch’ing style
Wu style
Li (Hou) style
Sun style
MODERN STYLES AND SCHOOLS. COMPETITION
Peking (Beijing) style
ASSESSING TEACHERS
TEACHER TRAINING
Further Reading/Useful Addresses
TAI CHI
MARTIAL ARTS
QIGUNG
CHINESE PHILOSOPHY AND DAOISM
HEALING
Acknowledgments
EUROPE
FRANCE
THE NETHERLANDS
UK
USA
TAI CHI MAGAZINES
HOLISTIC VACATIONS / RETREATS
Index
Copyright
About the Publisher
