Yang Style 24 Posture T'ai Chi Ch'uan

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Kathryn Barber
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1 Yang Style 24 Posture

3 太极拳 Yang Style 24 Posture

4 太极拳 - Tàijí Quán 太极拳 originated in China as a martial art, and has value treating and/or preventing many health problems. It is often described as 'meditation in motion', however it might well be called 'medication in motion' for all the benefits it provides. A Taoist Master: Zhang Sanfeng 張三丰 (1247- ) was asleep under a tree and was awoken by a snake and crane fighting. Feeling that the movements would work well for self-defense he copied the soft, coiling motion of their movements and created a form of thirteen postures, corresponding with the eight trigrams of the I Ching - Yì Jīng 易经 and the Five Phases - Wŭ Xíng 五行. The lineage after Master Zhang Sanfeng 張三丰 (1247- ) is not clear, however it does lead to a man named Chiang Fah. He taught his form to a man named Chen Wang-Ting, who is recorded as practicing - Tàijí Quán 太极拳 prior to The Chen family's T'ai Chi - Tàijí 太極 remained a secret for five generations, not to be taught to anyone outside of the family. Later on, during the 1800's, Chen Chang-Hsin ( ) broke this tradition and taught his family's style and secrets to an earnest student named Yang Lu-ch'an ( ). The Yang style, as we know it today, was standardized by Yang Lu-ch'an's grandson, Yang Cheng-Fu ( ). It consists, at its longest account, of 128 postures and is characterized by the slow, even pace most people associate with T'ai Chi - Tàijí 太極. 太极拳 Styles There are five major styles of 太极拳, each named after the Chinese family from which it originated: Chen-style ( 陳氏 ) of Chen Wangting ( ) Yang-style ( 楊氏 ) of Yang Lu-ch'an ( ) Wu- or Wu (Hao)-style ( 武氏 ) of Wu Yu-hsiang ( ) Wu-style ( 吳氏 ) of Wu Ch'uan-yu ( ) & his son Wu Chien-ch'uan ( ) Sun-style ( 孫氏 ) of Sun Lu-t'ang ( ) The 24 form was developed in 1956 by a Committee in Mainland Communist China as the primary means of healthcare for its population.

5 Naming 太极拳 What is now known as 太极拳 only appears to have received it's name around the mid-1800s. A scholar in the Imperial Court by the name of Ong Tong He, witnessed a demonstration by Yang Lu-ch'an at a time before Yang had established his reputation as a teacher. Ong wrote: 'Hands holding T'ai Chi 太极 shakes the whole world, a chest containing ultimate skill defeats a gathering of heroes'. Before this time the art had a number of different names including; Touch Boxing - Zhān Quán 沾拳, Soft Boxing - Mián Quán 绵拳, or The Thirteen Techniques - Shísān Shì 十三式. The Relation of T'ai Chi 太極 to Philosophy In modern usage, the term T'ai Chi - Taiji 太極 is now commonly understood, both in the West and in mainland China, to refer to the martial art and exercise system. However, the term has its origins in Chinese philosophy and Taoism - Dàojiào 道教. The term T'ai Chi 太極 translates to 'great pole/goal' or 'supreme ultimate', and is believed to be the pivotal, spiraling, or coiling force that transforms the neutrality of the Empty Void - Wújí 無極 to a state of polarity depicted by the T'ai Chi 太極 symbol. Thus symbolically representing a state between the Empty Void - Wújí 無極 and the polar Yin - Yīn 陰 & Yang - Yáng 陽. The combination of the term T'ai Chi 太極 and Fist - Quán 拳, produces the martial art's name - Tàijí Quán 太极拳 or 'T'ai Chi Fist', showing the close link and use of the T'ai Chi - Tàijí 太極 concept in the martial art. - Tàijí Quán 太极拳 does not directly refer to the use of Energy - Qì 氣 as is commonly assumed. The practice of - Tàijí Quán 太极拳 is meant to be in harmony with T'ai Chi Ch'uan - Tàijí Quán 太极拳 philosophy, utilising and manipulating Energy - Qì 氣 via T'ai Chi - Tàijí 太极, to produce great effect with minimal effort.

6 太极拳 Zhang Sanfeng 張三丰 (1247- ) Nurture energy, forget words and guard it. Conquer the mind, do non-doing. In activity and quietude, know the source progenitor. There is no thing; whom else do you seek? Real constancy should respond to people; In responding to people, it is essential not to get confused. When you don't get confused, your nature is naturally stable; When your nature is stable, energy naturally returns. When energy returns, Elixir spontaneously crystallizes, In the pot pairing water and fire. Yin and yang arise, alternating over and over again, Everywhere producing the sound of thunder. White clouds assemble on the summit, Sweet dew bathes the polar mountain. Having drunk the wine of longevity, You wander free; who can know you? You sit and listen to the stringless tune, You clearly understand the mechanism of creation. The whole of these twenty verses is a ladder straight to heaven.

7 The Song of the Thirteen Influences (Unknown) Never neglect any of the Sip Sam Seh. The source of the will is in the waist. Pay attention to the slightest change from full to empty. Let energy flow through the whole body continuously. Stillness embodies motion, motion stillness. Seek stillness in motion. Surprising things will happen when you meet your opponent. Give awareness and purpose to every movement. When done correctly all will appear effortless. At all times pay attention to the waist. Relaxed clear awareness of abdomen, the energy can be activated. When the base of the spine is erect, energy rises to the top of the head. The body should be flexible. Hold the head as if suspended from a string. Keep alert and seek the meaning and purpose of your art. Bent and stretched, open and closed, let nature take its course. Beginners are guided by oral teaching. Gradually one applies himself more and more. Skill will take care of itself. What is the main principle of the martial arts? The mind is the primary actor and the body the secondary one. What is the purpose and philosophy behind the martial arts? Rejuvenation and prolonging of life beyond the normal span. So an eternal spring. Every word of this song has enormous value and importance. Failing to follow this song attentively, you will sigh away your time.

8 Characteristics of 太极拳 The vital components of 太极拳 are: Feet. Lower Dan Tián - Xià Dantián 下丹田 (LDT). Breathing. Hands. Eyes. The advanced components of 太极拳 are: Relaxation. Centeredness. Rootedness. Connectedness. No mind. Successful Practice For successful practice: Be in the moment and focus. Have a partner to work with. Ask questions. Practice between classes; & clarify the section in the next class. You cannot cram a skill, it needs to be practiced. 1,000 times to understand a skill. 10,000 times to master a skill. A wise man practices slowly, a wiser man practices even slower.

9 Contraindications 太极拳 should not be practiced if any of the following apply: Balance should be taken into account in all the exercises. Physical ability should be taken into account in all the exercises. Emotional state should be taken into account in all the exercises. Functions & Effects The overall effect of practicing 太极拳 is to: Reinforce righteous Qì 氣. Preventive health management. Improve your healing power. Manage acute and chronic stress. Longevity. Develop spirit and higher consciousness. Regulate Yin & Yang. Balance Yin & Yang. Regulate blood & Qì 氣. Move blood & Qì 氣. Regulate the organs. Improve balance. Build muscle. Increase bone density. Boost the immune system.

10 Important Points

11 The Opening Stance

12 Horse Stance

13 The Bow Stance

14 The Empty Stance

15 The 'T' Stance

16 24 Posture 太极拳 Section 1 1. Introductory Movement 1 st posture 2. Parting the Wild Horses Mane to the left 2 nd posture 3. Parting the Wild Horses Mane to the right 4. Parting the Wild Horses Mane to the left 5. White Crane Spreads it s Wings 3 rd posture Section 2 6. Brush Knee and Push to the left 4 th posture 7. Brush Knee and Push to the right 8. Brush Knee and Push to the left 9. Strum the Lute 5 th posture 10. Repulse the Monkey to the right 6 th posture 11. Repulse the Monkey to the left 12. Repulse the Monkey to the right 13. Repulse the Monkey to the left Section Grasping the Sparrow s Tail to the left 7 th posture 15. Grasping the Sparrow s Tail to the right 8 th posture Section Single Whip 9 th posture 17. Wave Hands Like Clouds first step 10 th posture 18. Wave Hands Like Clouds second step 19. Wave Hands Like Clouds third step 20. Single Whip 11 th posture Section High Pat on Horse 12 th posture 22. Kick to the Right 13 th posture 23. Two Gusts Penetrate the Ears 14 th posture 24. Kick to the Left 15 th posture Section Snake Creeps Down To Golden 16 th posture Rooster Stands on One Foot to the left 26. Snake Creeps Down To Golden 17 th posture Rooster Stands on One Foot to the right Section Fair Maiden Passes the Shuttle to the right 18 th posture 28. Fair Maiden Passes the Shuttle to the left 29. Needle at the Sea Bottom 19 th posture Section Fan Through Back 20 th posture 31. Block, Parry and Punch 21 st posture 32. Withdraw and Push 22 nd posture 33. Cross Arms 23 rd posture 34. Closing Movement 24 th posture

17 Opening Posture

18 Introductory Movement

19 Parting the Wild Horses Mane

20 White Crane Spread's its Wings

21 Brush Knee & Push

22 Strum the Lute

23 Repulse the Monkey

24 Grasping the Sparrow s Tail to the left

25 Grasping the Sparrow s Tail to the right

26 Single Whip

27 Wave Hands Like Clouds

28 Single Whip

29 High Pat on Horse

30 Kick to the Right

31 Two Gusts Penetrate the Ears

32 Kick to the Left

33 Snake Creeps Down To Golden Rooster Stands on One Foot to the left

34 Snake Creeps Down To Golden Rooster Stands on One Foot to the right

35 Fair Maiden Passes the Shuttle

36 Needle at the Sea Bottom

37 Fan Through Back

38 Block, Parry & Punch

39 Withdraw & Push

40 Cross Arms

41 Closing Movement

42 Testimonials

Tai Chi Chuan Yang Style - 24 Step Short Form

Tai Chi Chuan Yang Style - 24 Step Short Form Stances Bow Stance 70% of the weight on the front leg hips at shoulder width and rotated slightly forward. Front knee not beyond the toe back knee slightly