Tai Chi for Health: The standard tai chi forms in China

Tai Chi (Ji in China) is one of the most celebrated Chinese Martial Arts, created and developed over thousands of years. History records show many well-known Tai Chi masters were from the Wu Dang Mountains in Hu Bei, China (the home of Taoism). Tai Chi has solid philosophical and martial art’s foundations. It is distinctive from other martial arts in its theory, which says that the soft is hard and will break the hard. Tai Chi appears slow and yielding but it has great power hidden underneath. This is what Tai Chi masters described as “the needle hidden in the cotton", which is the secret that allows the weakest to overcome the strongest. In last hundred years, Tai Chi evolves to be a great form of fitness and heath exercise for average people rather than being studied for combat purpose only.

There are several major styles of Tai Chi Chuan in China. These styles named for the families that originated these styles – Chen, Sun, Yang, and Wu. Yang style Tai Chi Chuan is now the most popular style, both in China and the world. It is well known for enhancing the health of its students as well as being an effective martial art. It is suitable for all ages and physical conditions. Over the last 50 years, Tai Chi of all family styles became stabilized and standardized in China. More efforts were made to promote Tai Chi practice among average citizens mainly for the purpose of health benefits. This is one of the reasons that Tai Chi is now so widespread and popular among average people all over the world today.

Every morning, chinese people in groups practice tai chi standardized forms in parks and nearby neighborhoolds for one or two hours -- 24 hand forms, 42 hands forms, 48 hand forms, and 88 hand forms; 32 sword forms, 42 sword forms, and Wudang sword forms; tai chi fan forms.The 24 simplified hand forms are based on the Yang style. The 42 hand forms are based on the combination of Yang, Chen, Sun, and Wu styles. The 48 hand forms are based on the combination of Yang and Sun styles. The 88 hand forms are based on Yang style. All the forms are developed by the Chinese Sports Committee in China many years ago. Among these standard forms, the 24 simplified forms are the most popular forms.

The teaching and learning DVDs of Tai Chi Hand and Sword forms are available upon request:

Cheng Zhao, Ph.D
Indiana Tai Chi Academy
Indianapolis and Terre Haute, Indiana
Email: taichi.cheng@gmail.com

My 24 simplified tai chi form book is just listed in Amazon.com under the author name: Cheng Zhao

http://www.amazon.com/gp/product/0976118319/ref=pd_rvi_gw_1/002-5689733-0606456?%5Fencoding=UTF8&v=glance&n=283155

Tai Chi for Health: The 24 simplified forms

In 1956, the Chinese Sports Committee developed a simplified version of Tai Chi Chuan based primarily on the Yang style. This simplified form is a series of 24 forms that can be performed in about five or six minutes. It was designed as an easily learned series of movements that could be used by anyone to improve their health. Today, the 24 Forms are played by Tai Chi Chuan enthusiasts throughout the world. In 2008, the 24 simplified forms will be demonstrated in the openning of 2008 Beijing Olympic Games by a group of 2008 people.

My 24 simplified tai chi form book is just listed in Amazon.com under the author name: Cheng Zhao

http://www.amazon.com/gp/product/0976118319/ref=pd_rvi_gw_1/002-5689733-0606456?%5Fencoding=UTF8&v=glance&n=283155

For the student who wants to begin studying Tai Chi Chuan, the challenge is learning the forms correctly. Without a qualified teacher, many would-be students are left with incomplete or confusing instructions as to how Tai Chi Chuan is performed. It is the intention of this book and DVD to illustrate and teach how to perform the 24 Forms in a manner that is accurate while being easy and fun to learn. It is hoped that this book and DVD can be not only a self teaching tool, but can also serve as a reference for the experienced Tai Chi Chuan enthusiast.Tai Chi Chuan is a supreme martial art that has become a supreme method of physical, mental, and spiritual exercise. The study of Tai Chi Chuan is the study of life itself. It is a martial art that can be a life art.

The teaching and learning DVDs of Tai Chi Hand and Sword forms are available upon request:

From Cheng Zhao, Ph.D.
Indiana Tai Chi Academy
Indianapolis and Terre Haute, IN
Email: taichi.cheng@gmail.com

Tai Chi for Health: Yang Style (Xin group)

Yang style tai ji was founded by Yang Lu Chan ( 杨露禅，1799-1872). His grandson, Yang Cheng Fu ( 杨澄甫，1883-1936, third generation of the Yang family), taught many famous indoor tai chi students. One of Yang Cheng Fu's leading disciple was Li Ya Xuan (李雅轩) (1894 - 1976). Li Ya Xuan's famous disciple was Liu Zhong Qiao (刘仲侨 ) whose last disciple was Xin Yu He （信玉和）。 Master Xin followed his teacher nine years and reached a very high level in Yang style tai chi. He founded his Yang style (Xin group) tai chi in Jinan, Shandong Province of China. The current leader of Xin group tai chi is Master Li Guang Qi ( 李广起). Li Guang Qi learned Yang style (Xin group) tai chi from Grand Master Xin for eleven years and continues to teach and practice tai chi in Jinan of China. To have a look of Yang Style (XIN) Tai Chi, you amy click on the following link to view some videos:

http://www.youtube.com/profile_videos?user=TaiJiXin

I started my formal Tai Chi Chuan training more than 20 years ago, first in college, then in 1987, I became a disciple of grandmaster Xin on the same day as master Li Guang Qi. I continue to learn and practice Yang style (Xin group) tai chi since then.

In order to practice tai chi in a right direction, in my opinion, one needs to follow gradually:
1. The spirit at the top of the head should be light and sensitive.
2. Sink the chest and raise the back.
3. Relax the waist.
4. Distinguish full and empty (substantial and insubstantial).
5. Sink the shoulders and drop the elbows.
6. Use mind not strength.
7. Coordination between the upper and lower body.
8. Internal and external unity.
9. Continuity without stopping.
10. Seeking stillness in movement.
The above rules are attributed to master Yang Chengfu: Tai Chi Chuan 10 Important Points. These are the general principles in practicing tai chi chuan.

The teaching and learning quality DVDs of Tai Chi Hand and Sword forms are available upon request:

Cheng Zhao, Ph.D
Indiana Tai Chi Academy, Indianapolis and Terre Haute, Indiana
Email: taichi.cheng@gmail.com

Both my 24 simplified tai chi form and 32 sword form books are just listed in Amazon.com under the author name: Cheng Zhao

24 Hand Forms
http://www.amazon.com/gp/product/0976118319/ref=pd_rvi_gw_1/002-5689733-0606456?%5Fencoding=UTF8&v=glance&n=283155

32 Sword Forms
http://www.amazon.com/Tai-Chi-Sword-Simplified-Forms/dp/0976118327/sr=1-2/qid=1164715289/ref=sr_1_2/102-8641123-8872124?ie=UTF8&s=books

Many people think Yang style tai ji is always slow. You may click the following link to view the fast yang style tai chi long forms in about 4 minutes. This long form in a normal pace takes about 30 minutes. Click the following address to view Master Li Guang Qi's Tai Chi Fast forms:

http://video.google.com/videoplay?docid=494009639744200269