Mastering Tai Chi

Continue your study of the principles of tai chi with the art's most fundamental concept: when you're in harmony and balance, everything works better. Consider how this applies to your body, your mind, and your relationships with others. Learn the first two movements of the Yang-style 40 form: commencing and grasp the bird's tail.

Movements in tai chi are graceful, balanced, and unhurried, and this is accomplished through mindful awareness of your body, thoughts, and emotions. Mindfulness is an essential element of tai chi and a vital tool for a harmonious life. Use this awareness as you learn the next two movements of the form: single whip and step up and raise hands.

The power in tai chi comes from your intention-your mind and will-not the physical exertion of your body. Muscular tension and emotional stress inhibit the flow of chi and waste your energy, making you weaker. Feel the strength and power within softness as you move with a weighted tai chi ball. Learn the next two form movements: white crane spreads its wings and brush knee and twist step.

The monkey represents our impulses, uncontrolled thoughts, desires, and flight/fight/freeze responses. Practice taming the monkey mind, cultivating the chi and the character by releasing points of tension, clearing energetic bottlenecks, and accumulating merit and virtue. Continue your study of the form with the hands strum the pipa and parry and punch.

A tai chi master is like an archer who never misses a target. Gaining clarity and calm through practice, you will learn to craft noble desires like straight arrows and release them from your bow with the force of your intent to manifest in the world. Ponder the power of your focused will, and learn the next form movements: sealing and closing and diagonal flying.

Learn the qigong form 8 pieces of brocade, which is an excellent warm-up or adjunct to tai chi chuan. Review all of the moves you have learned so far, and get strategies for how to do the form in a small space. With these techniques, you can practice anywhere-which means you'll practice more often.

In tai chi, the whole body is connected in smooth motion, and the hips and waist lead the movement. Relax your midsection and low back, and practice with the weighted tai chi ball to help you get the feeling of circling and spiraling. Continue with the next movements in the form: punch under elbow and repulse the monkey.

Begin with a new stepping practice to get you focused on footwork. To have the proper balance and leverage, it's important to know which foot is weighted, or full, and which is empty-and to shift your weight smoothly and completely. Apply this new insight to the next form movements: fair lady works at the shuttles and part the horse's mane.

Tai chi becomes easy when you let go of mental and physical resistance and tension. By sinking the shoulders and relaxing the elbows, you improve your flow. Incorporate pivots to adjust your steps and alignment, and discover when the hands move in different rhythms. Learn the move cloud hands.