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In the basic stage of learning Taijiquan, most important is mastery of correct body position and movement, arm and hand techniques, stances and footwork, kicks and use of the eyes. All movements and techniques should be performed correctly. Also important is building up physical fitness through strength and conditioning exercises to prepare for the next stage of improving technical ability. In the basic stage, key points are:
(1) Relax the Body and Calm the Mind
Don't be tense or think about anything other than the Taijiquan exercise; gradually develop balance and self-control both physically and mentally. Taijiquan is a gentle and natural exercise that combines motion with stillness and cultivates both the body and mind. Some people think that to work hard at Taijiquan means to use more strength, but this idea only causes them to get tense and look flushed with effort. This is contrary to the philosophy of Taijiquan. Others can't seem to really relax during Taiji practice, which also prevents a good result because their minds are burdened with tensions and worries. A relaxed body and a calm mind are essential for the practice of Taijiquan. Only when the mind is at ease in a natural and relaxed state can one get focused into Taijiquan practice to ("cultivate the mind in stillness and the body in motion.
(2) Keep the Body Upright
Keep the body comfortably upright, the head pushed up as if being suspended from above, the shoulders down and chest relaxed-a natural and dignified posture as seen in Buddhist meditation and qigong. Avoid any bad habits such as lifting the shoulders and hunching the back, or lowering the head and bending the waist, tensing up with a stiff and affected air, or leaning forward or backward. These should all be corrected.
(3) Correct Every Posture and Technique
Make sure to perform every movement correctly and exactly. Be clear about the rules and important points of all the postures and techniques. Even if at first you cannot meet the standard, understand clearly all instructions and guidelines. Don't rush to learn too much, or more than you can master. As the saying goes, 44It is easy to learn but difficult to correct." Once an incorrect posture is learned, it takes much effort to correct
TAIJIQUAN TRAINING 47 it. The most effective and practical way to learn Taijiquan is to put quality before speed 一 to learn Taijiquan little-by-little correctly from the very beginning.
(4) Keep the Body Light, Agile and Steady
Most Taijiquan movements are performed with legs bent in a half squat with the body sitting upright on the legs. The stepping technique requires keeping one leg bent while in motion to support the center of gravity while, like a cat, moving the other leg lightly and landing it as if rooted in the ground. Although rather physically demanding, this is the characteristic of Taijiquan that makes movement agile, gentle and stable.
Strengthen the legs so that you can maintain a squat position without needing to stand up. Avoid an up-and-down, uneven movement. Some people just walk as they advance and retreat so that even after an hour's exercise they haven't managed to break a sweat, thus greatly reducing the effect of the exercise. Such people need more practice in basic footwork exercises like one-leg stance to strengthen their legs as well as more training in bending the legs and lowering the hips. Others make mistakes in the footwork or stances so that the torso sways or twists out of balance. To overcome these problems, these people need to work on their footwork and stepping techniques until they can meet basic technical standards.
(5) Be Relaxed, Natural and Flexible
Taijiquan postures and movements are not tense and stiff, nor are they soft and collapsed. Like blown up balloons, they are light yet filled with a springy inflated energy that extends outward to all directions. This is referred to in Taijiquan as Pengjin （pengjln 棚劲），or firmness combined with flexibility. It is hard for beginners to master this skill, but aim for postures that are relaxed and natural, movements pliable but not soft, comfortable yet not stiff, appropriately firm and gentle. In short, present yourself in a natural way.
1. The Second Stage: Improvement
In this stage, students need to improve their techniques and perfect their mastery of the key points. Movements need to be well coordinated and continuous in a smooth flowing and natural circular motion without any break. In fact, the action of directing one's intrinsic strength （yunjln 运劲）and the action of the movement （yundong 运动） are two sides of the same thing. Sending intrinsic strength to the part of the body that is in motion ensures that movements are coordinated in a natural way. The application of intrinsic strength through appearing to yield （zhan 沾）and through adhering to keep control of the opponent and to stop him or her from getting away （nicin 本占），and other techniques one after another forms continuity in the movements. So intrinsic strength
and movements are closely connected and supplement each other. An important standard for technical improvement is mastery of the skills inherent in directing intrinsic strength in coordination with the techniques of the movements. In this stage, the major technical points are as follows:
(1) Coordinate Motion throughout the Whole Body
The practice of Taijiquan requires coordination of the movement of the hands, the eyes, the body and feet - a harmonious whole in which everything moves as one. For instance, in “Move the Hands like Clouds,as the waist and spine turn, the hands move like clouds while the arms cross each other in curves; meanwhile the center of gravity shifts from one leg to the other, the feet move sideways, and the eyes follow the hands as they rotate to the top of the curves, thus forming a non-stop movement involving coordination of the upper and lower parts of or the whole body. Beginners tend to pay attention to one movement and lose another, either the hands and feet are not in synch with each other or the hands and feet are not coordinated with the body so that movements appear mechanical and stiff ——or as it is called in the martial arts: the movements have “a break in powef5 (duanpn 断劲).Technical improvement in Taijiquan is marked by the ability to coordinate inner strength and physical movement.
(2) Move Smoothly and Naturally
The ability to move smoothly and naturally also demonstrates the level of skill of a Taijiquan practitioner. Just as in driving a car - which requires a good driver to keep the car moving steadily and evenly without sudden acceleration and veering to the left or right - the practice of Taijiquan requires smooth flowing movements that change naturally from one to another without any sudden forced interruptions. To achieve this, the turning of the waist and arms is very important. The waist should be like an axis that leads the movement of the four limbs. Meanwhile, the arms provide an axis for the hands so the whole motion “is rooted in the feet, controlled by the waist and manifested through the fingers/5
(3) Move with Continuity
The movements of Taijiquan follow one another continuously without any obvious pause or break. To make it easier for students in the learning process, movements are often broken down for demonstration. But after learning the correct way to perform, all breaks in movement should be removed to ensure that “when postures change, the internal force is continuous; when the intrinsic strength changes the mind ( yl 意)is not disturbed.Two movements are connected first by the will (yinian 意念)and qi, then by the waist and legs which lead the arms to change
TAIJIQUAN TRAINING 49 gradually from the internal to the external. Never start or stop a change in movement too stiffly or abruptly.
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