a. The functions of building up one’s health and mind at a life tempo lower than normal

As Tai Chi’s is a sports practiced at a tempo lower than normal life, it can help people under pressure to relax and stretch the muscle in life and work characterized as of high tempo and high efficiency.  Tai Chi’s can bring the people physically and mentally a relaxation as well as a positive rest. 

When practicing Tai Chi, people move the body slowly to ensure the mind will have a sufficient time to control delicately breathing and bodily movement. Meanwhile, people may have enough time to conform their breathing to bodily movements through abdominal breathing including the techniques of thin breathing, even breathing, deep breathing and long breathing. In this way, people can build up their health and cultivate their mind.

b. The functions of building up one’s health through circling movement

Tai Chi’s movement is characterized with circling and body twisting movement, unlike normal movement in daily life that is characterized with swaying movement. With its circling movement, Tai Chi exercises the bones and small joints we normally rarely exercise with its circling movement. The circling movement makes the stretching muscle tense, activates all the main and collateral channels and acupuncture points, facilitates the smooth circulation of the main and collateral channels, and improves the people’s health.

c. The functions of cultivating neutralization and harmony of mind

Tai Chi aims at cultivating neutralization and harmony. Through practicing Tai Chi, the people can learn to be strict with themselves while generous to others, which is conducive to social stability. Meanwhile, as the concept of neutralization and harmony is one of mutual development, it can also nurture a sense of environmental protection, a love for nature and a commitment to cooperation, development and world peace.

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Tai Chi sports concept and western sports concept have a common aim: building up physical and mental strength through sports, so to promote human evolution and world peace. The two, however, differ from each other in their means to achieve the aim.

a. Exercise principles: the former adopt counterclockwise exercise of “ seek serenity through movement”, thus forming a mild movement with a pace slower than life tempo. While the latter uses clockwise exercise of “seeking movement through action”, it composes a drastic movement with a pace quicker than life tempo.

b. Exercise locus: the former adopts the spiral movements of wrapping, moving forward and backward and turning around, which constitute a spiral and round arc exercise locus; and the latter, by swaying, moving to and forth in a straight line between two points, makes up a straight and cross exercise locus.

c. Pace of respiration: respiration of the former is slight, balanced and long for its slow and moderate movements, while the latter’s is short and hasty for its fierce movements.

d. Principles of improving human’s sports capability: the former makes “accumulation by small amounts”, while the latter, “restoration by a large amount of exercise”.

e. Ways of dealing with different contradicting aspects in sports: the former seeks a dynamic balance of two corresponding of contradicting parties during their process of interdependence and transformation towards each other; that is, a situation of “neutralization”. Here, emphasis is laid on “neutralization” and neutralized techniques by combining the two parties’ various factors. Here, priority is given to “supremacy”, which means a stress on a single technique among numerous factors that can highlight one side of contradiction.

f. Aim of exercise: the former aims at achieving neutralization, harmony and a return to nature. The latter is after the goal of being quicker, higher and stronger.

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All the things on earth are based on harmonious co-existence and co-development. It is among this atmosphere of pan-harmony that there have evolved the principle of Harmoniously Dealing with the outside World with Tolerance and Harmony, which advocates taking an attitude of tolerance towards different schools of Tai Chi, and even dealing with one’s rival with tolerance and sympathy. This principle is mostly seen in “Push Hand exercise” (Tui Shou), a two-practitioner practice, to which it is also most important.

a.“Harmony” is the key to Push Hand exercise

There are many requirements for Push Hand exercise in Tai Chi, among which the most important is that the arms and hands of the two practitioners shall remain in a state of harmonious mutual depending by keeping their arms and hands close to each other when they scull their arms continuously in circles. By depending on each other, it means that they should neither separate from (“not to lose” in terminology) nor resist against (“not to but”) each other.  This harmonious state of mutual depending in shall be kept, where the two practitioners “adhere to one another and go along together other but they neither “lose” nor “resist” with each other”(see “Song of Push Hand Exercise” in Tai Chi Table by Li Yu) in their non-stop exercise. They are to abide by the rules that “there should neither be over push nor under push, and that when the arms of one practitioner are bending those of another shall extend and vice versa.

When one’s movement is rapid, the response of the other shall also be rapid; when one’s movement is slow, the other shall follow it in the same way.” (From “Wang Zongyue’s Theory on Tai Chi” in Tai Chi Table by Li Yu). Even when facing the attack of external force or in a state of jeopardy, the tow practitioner shall neither “lose” nor “but” with the other one. One shall, instead abide by the principle of “following the other by refraining one’s self” in practice. It is also said that “In order to follow the other (practitioner), one shall refrain one’s self. Only by following the other, one can remain flexible, otherwise one will become sluggish.” Obviously this is an exercising method based on harmony, without which the practice will become impossible to exist.

b. Survival of  “harmony” and being in an unassailable position means victory

Push Hand is based on the theory of “harmony”; however, the harmony is not only achieved by the coordination of stylized movements. During the movement of “Push Hand” which is characterized by cohesion and following around, both parties are exerting the principle of “conversion between Yin and Yang”, to “zouhua”(weaken and absorb) the oncoming force or to press on towards the retreating force, by means of opposite assistance. Even if two parties in exercise are under huge different conditions of strength and power, so long as the weaker side knows how to “zouhua”, the powerful attack from the stronger side will be weakened and absorbed. Furthermore, under the guidance of principle of “conversion between Yin and Yan”, it may be possible for the weaker side to find out temporary advantages of its own, then to seize this opportunity to attack the other side. As both parties are using the same technique to deal with each other, it is bound to get into a harmonious condition, in which there are circulations between attacking and defending, advancing and retreating. If one part could not weaken and absorb, or “zouhua” the oncoming force, he would be out of power and eliminated from the “harmonious” circulation. When the eliminated part enters the “harmonious” circulation again to begin the exercises of “Tuishou”, his prime purpose is to keep cohesion and follow with the other part. In this sense, maintaining harmony is essential for each party to be in an unassailable position during practicing “Tuishou”.  “Tuishou” is not aiming at beating the opponent down, but at keeping in an unassailable position by maintaining harmony. In this case, “Tuishou”, based on harmony, can improve practitioners’ ability in sensing the opponents and conducting harmonious exchanges with their counterparts.        

In conclusion, “Tuishou”, which is based on harmony, is a kind of sport to enhance practitioners’ harmonious ability by means of attack-defense practice. It has changed a grappling technique for victory, or even for matter of life and death, into an interesting and ideal game on attack-and-defense. So “Tuishou” is a masterpiece evolved from the idea of “harmony”, and also a great contribution made by Chinese people to human civilization.

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The “neutrality” pursued in Tai Chi is by no means static neutrality. Just like the “s curve in pursuing neutrality by movement”, Tai Chi advocates the pursuit of neutrality in dynamic balance.

So the practitioner shall pay attention to the changes of “Yin” and “Yang”. Only by being aware of the homologous as well as contradictory factors in the skills and practice of Tai Chi, can one pursue “neutrality” and “harmony”. Movement is absolute, while balance is relative. In movement the already existed state of balance is broken so that a “dynamic balance” or the state of “neutrality and harmony” can be established.

According to the principle of “neutrality and harmony”, we can derive some approach to “achieve neutrality and harmony”. The above 5 points are the key to Tai Chi practice. To implement these five points, it is crucial to regulate the practitioners with the principle of “neutrality and harmony”. Should this principle be adhered to by practitioners in their shadowing boxing practice as well as their daily lives, “neutrality and harmony” will become naturally their habit and thus enter upon a world of “neutrality and harmony” So these series of methods are generally called “Self-discipline of neutrality and harmony”.

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In the state of neutrality, stability and ease, the body of a practitioner remains at ease with his limbs naturally extending. The crux is “stability” Only when one’s heart and body remain stable, can one stay at ease. “To stabilize the heart”, one shall concentrate exclusively on boxing, and combine boxing with his consciousness. “To stabilize one’s shape, one must see to it that his movements be constant and stable. Stability is the foundation. Only through stability, can easiness be ensured.

In Tai Chi an important method to remain stable is to ensure that the barycenter should not leave the supporting surface. Using this method requires that at the beginning of movement, the physical barycenter shall be first moved to the supporting foot, and then move that foot to leave ground. When moving the foot, the barycenter of the body shall remain in the center of the supporting plane and the body shall not move.

When the movement of the foot is done and foot touches the ground, a new supporting plane is formed. Then the barycenter can move to the center of the new supporting plane. Thus it is ensured that barycenter moves within the supporting plane, and that the movement corresponds with bodily shape, and that there are high degree of stability and flexibility.

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(a) Moderate, flat and gentle postures:
When practicing Tai Chi, it is required to maintain a situation of “neutralization” of the postures with a parallel move of barycenter. This technique requires that when the practioner moves his body, he should always be in a position of a straight crotches, flat shoulders, straight legs and flat feet, which is also bending feature of a stable barycenter in playing Tai Chi. Even it is a crouch stance, the practioner must first maintain a flat gesture, then lower his barycenter to a certain height and move it in a parallel way to finish his movement of bending down.  Independent movements require transformation of the practioner’s barycenter to the center of his supporting area, and then straight up lifting his knees while keep his body flat.

(b) Moderate, flat and gentle speed of movements
The speed of practising Tai Chi should be neither fast nor slow; instead, it should be gentle by aiming at achieving “neutralization”. Only gentle and well-balanced movements can guide the practioner to adjust his action consciously and coordinate his actions by the lead of slow, even, slight and long abdomen breathing.

(c) Moderate, flat and gentle exercise intensity
When practicing Tai Chi, the practioner should practice with an adequate amount of exercises suited to his own physical conditions. The amount of exercises should be restricted to the scope of effectively stimulating his body while not surpass his endurance.

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(a) “Correct and active” postures in Tai Chi

“Correctness” means that postures should be “even-handed.”  One should seek for the equilibrium in the Tai Chi Symbol where the Qi of Yang rises and that of Yin ebbs, resulting in the S-shaped dividing line as well as the “dynamic equilibrium.” The ancient Tai Chi tabke required that “the force comes upward and the Qi falls to the inner heart, which is just the indication of ‘even-handedness.”  When doing Tai Chi, this means one’s body should remain upright and the head should be as erect as the body.  This is what the chart of Tai Chi table called “the trunk being erect and spirits permeating the top.”

By “activeness”, we mean that every posture should be carried out to the full extent.  In Tai Chi from “Tai Chi Symbol of the Book of Changes,” Tai Chi is where various objects are derived, and it is still extending outward on its own instinct.  The two elements of Yin and Yang are closely connected and should never be separated.  Thus the two forces of extension and convergence are coexisting.

The circle becomes substantial with the two elements of Yin and Yang, and the shape of the circle becomes round due to the extending power of the two elements.  Thus when learning Tai Chi, one’s limbs should be extended to the required range as well as be tight to the required degree. One’s movements should combine flexibility with straightness, exhibiting the circular arc kind of “neutrality.”

As to the movements, the Charter of Tai Chi technique requires not only to make “the trunk being erect and spirits permeating the top,” but also to make the limbs sink loosely up to the feet.  Thus, from the vertical point of view, the top of the head should be propped up, and the ten toes firmly planted on the earth.  The body between the head and feet forms an apparently loose but connected string.  Therefore, though being “hauled” from the two ways, the body will not become stiff.  Besides, from the horizontal point of view, Tai Chi requires the four limbs to “combine flexibility with straightness,” and “seek flexibility from straightness.”  It’s in this way that the four limbs can be convergent while extending outward.  Thus the vertical and horizontal movements and postures of Tai Chi are round in itself and pleasant to the eye. 

(b) Characteristics of Tai Chi with “correctness and activity”

Tai Chi requires that the movements and postures should be round, active and coherent in accordance with the concepts of transformation of the two elements of Yin and Yang and the circulation of the sun, the moon and the stars. Chen Xin said, “Movements of Tai Chi is like the tangling silk.”  One should “move and circulate with the hand and feet so as to understand the connotation of Tai Chi,” “create a Tai Chi with each movement of the hands,” and “never deviate Tai Chi when extending and converging.”

The limbs should be circumvolving when one is practising Tai Chi.  As the “route” of the limbs is arc round, the body itself may also go arc round and round accordingly.  Let’s take “Yun Shou” for example.  This term indicates that the hand moves in a circle in accordance with the movements of the arm.  Some movements, however, may not create the actual “route.”  Yet even in this case, the movements are conducted in a roundabout way.  Take “Louqi Tuizhan” for example.  When people are performing this movement, their bodies are simply spindling in a clockwise or anti-clockwise manner, with ankles, legs, waist, raphe, shoulder and wrist all “wheeling.”  The whole body is then transformed into a connected moving curve of legs, waist and even up to the fingers. 

With each and every movement full of turns and spins, the whole set of movements in Tai Chi is also characterized by continuous round gestures and postures, like one evolving “Tai Chi Symbol consisting of the two elements of Yin and Yang.”

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In Tai Chi, the principle of “Consciousness dominates movement” is highlighted.  The ancient chart of Tai Chi table required that “Let consciousness dominate Qi, “Let Qi perforate the body” and “Let consciousness be the emperor and body and flesh be the ministers.”  By these it meaned that people should “reinforce their spirits within one’s self” and “converge one’s consciousness.” (“Keywords for Tai Chi” by Wu Yuxiang) One should be concentrated on the coordination of movements of the body, which is just the indication of “Coordination of movements to achieve the middlebrow.”  Besides, one should not be too aware of the “consciousness” or the Qi when “letting consciousness dominate Qi” and “letting perforate the body.”  The right attitude is to “keep to the middlebrow” as guided by the concept of “neutrality.”  With a tranquil mind one should follow the line of nature and let consciousness lead the Qi and let the Qi lead the movements.

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Tai Chi is a perfect circle without any content.  It can be so infinite as with no boundaries and so minute as with no real form.  Tai Chi, which indicates “the Great Pole” in Chinese, is actually on pole at all in the final analysis.  The S-shaped dividing line of the circle is the “moving line” when the two Qi of Yin and Yang is moving.  The curve indicates the constant change.  It being in the middle indicates that the movement of Yin and Yang always resulting in a state somewhere in the middle. 

So  Tai Chi circle that contains the idea of integration of conflicting parties and the S-shaped diving line that indicates the idea of middlebrow of dynamic equilibrium of various forces are contributive to the “Law of Neutrality and Self-discipline.”

In the Tai Chi table the neutralization of force and posture is elaborated most clearly.  “Chen’s Elementary Chart of Postures of Chen Style Tai Chi” by Chen Xin says, “Yin and Yang are derived from strength and Softness.  Thus the Tai Chi cannot be named as ‘Strength’ or “Softness’, and could only be named as the nameless Tai Chi.”  Chen Xin continued to elaborate in his book that “Pure Yin without Yang is like the soft hand and pure Yang without Yin is like the strong hand…Only when the 5 Yang combined with the 5 Yin without more stress on either part, can it be called ‘the perfect hand.’”  Here Chen Xin pointed out clearly that it should be done “without more stress on either part,” which was meant to seek for “neutrality” in its real sense. 

By the same token, if we use the “Law of Yin and Yang” (containing many rules as “Interrelation of Yin and Yang”, “Mutual promotion of Yin and Yang”, “Ebb and flow of Yin and Yang”, “Transformation of Yin and Yang”) to handle various postures in the movement of Tai Chi, it will surely lead to the dynamic equilibrium of Yin and Yang in which the two elements of Yin and Yang are closely connected and never separated.  Hence the “neutrality.” 

Therefore, we may make the most remarkable achievements in learning Tai Chi when we realize that each posture of Tai Chi can be divided into two elements, and take the initiative to use the “Law of Neutrality and Self-discipline” to seek for “neutrality.” 

Resulting from the movement of Yin and Yang, “Neutrality” is the goal Tai Chi seeks to achieve.

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“Converse movement principle formed on this rule requires that Tai Chi practioners should follow the Yin and Yang transforming rule, begin movement from the reverse of final aim in order to receive the ultimate effect of exercise and strengthen it. Concrete methods could be divided into two kinds.

a. Moving consciousness of starting exercise reversely

In the movement method, the “converse movement principle” requires the practioners of moving consciousness of starting hand exercise reversely. Ancient composition of Tai Chi requires that moving course and tending of will and spirits should follow the rule that down “always” accompanies “up”, “forward” always accompanies “back”, “right” always accompanies “left”, and push a thing down before raise it. (Briefing of Thirteen Trends by Wu Yuxiang). Gu Liuxin summarized this technique and method as before “up”, “down” is necessary; before “left”, “right” is necessary; before “forward”, “back” is necessary; “up” and “down”, “right” and “left” always accompany each other; and so do “straighting” and “bending”. All of these follow the rule of reverse consciousness and starting before reaching goals. In addition, the principle also shows itself in manner of breathing.

It requires that inhaling is closing and storing, exhaling is opening and issuing.(Tai Chi Table Five Key Works by Li Yishe). Namely, inhale and store strength when bend the limbs and trunk; exhale and issue strength when straighten the limbs and trunk. This method of moving hands and breathing in favor of issuing strength is different from usual breathing method as reverse. The principle, showing itself in movement strength, requires that converse rigidity into flexibility before hammer flexibility into extreme rigidity; extreme flexibility before extreme rigidity. (Tai Chi Table by Wu Yuxiang). The consciousness of starting exercise reversely penetrates into the movement manner of moving course and training procedure.

b. Technique and skills of attacking and defending of converse consciousness

In technique and skills of attacking and defending, converse movement principle requires that practioners should adopt the method of “attacking in order to defend” and ” defending in order to attack”, ad act carefully to pursue the technique of winning the strong by the infirm.

In   “Tai Chi with Illustrations”, it is said that there are many schools in this technique. Although there are some differences in their method, one thing is all the same; that is to do not bully the inferior depending on strength, and modestly decline quickness by slowness. Bullying the inferior by strength and winning slowness by quickness is just inborn natural ability, having no bearing on movement level.(Tai Chi Table by Li Yiyu). Obviously, the usual skill is winning the inferior by strength; Tai Chi pursues the reverse method of winning strength by the weak.

After all, the principle of reverse movement Tai Chi requires seeking special reasonable method from common methods, and seeking method tallying with the order of nature from acquired practices.

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