A Student Manual

for

TheTaichiplayers
Who are learning The Simplified Thirty-Seven Posture Form of Cheng Man Ch-ing With variations by Dr. Chi Chiang Tao

Revised: 21 July, 2013

Written By: Will Brown Authors Page: http://www.facebook.com/taichiplayer Group Page: http://www.facebook.com/TheTaichiPlayers Email: taichiplayer@outlook.com

Who are TheTaiChiPlayers?

Now that is a very good question. The TaiChiPlayers grew out of a group of informal lessons given to local residents of Brantford and Brant County during the spring, summer and fall of 2012. Mr. Will Brown, a local taijichuan player decided to spend his spare time exploring some of the parks and trails of the Brant area, giving free lessons in the art of tai chi chuan to anyone who wished to participate. As a result of the tremendous success, not to mention the great fun that we had in 2012, we have decided to repeat the experiment this year. Here is how it works. On our Facebook Page, http://www.facebook.com/TheTaichiplayers We will post the locations and times of our tai chi classes. You are free to join us at any time. You will find some classes are small, 1 or 2 participants, and others are larger. Last year we held classes at Waterworks Park, Brantford, under the pavilion, Glenhyrst Gardens and Harmony Square in downtown Brantford. We will most likely repeat that this year, but we are always open to suggestions. Im hoping a trip to Lake Erie will be planned this year, or maybe one of our local conservation areas will work. Im open to receive suggestions. Classes may be held in the morning, afternoon or evening, or sometimes several on the same day so keep up to date by referencing the Facebook page frequently. Classes are subject to change without notice. Sorry, but sometimes things happen, after all, we are not the only people using the parks for free eh! The Facebook page is the only source for places, times and dates. The form taught last year was The Simplified Thirty-Seven Posture Form of Cheng Man-ching. We will continue learning that form this year with the addition of postures brought to us by Dr. Chi Chiang Tao. Both variations will be taught. There are no rules other than common sense and respect for your fellow classmates. There are a few suggestions though. But first, some reasons to love tai chi.

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WHY I LOVE TAI CHI

Some quotes from @taichijane collected from the twittersphere.

Reason #1: It's enjoyable -- exercise that feels good while you're doing it Reason #2: It's a way to meditate that doesn't require you to sit still Reason #3: It helps alleviate stress Reason #4: You can do it with friends Reason #5: You can do it alone Reason #6: You get to use a sword (if you want) Reason #7: It leaves you feeling relaxed Reason #8: It leaves you feeling refreshed Reason #9: It leaves you feeling energized Reason #10: Loose, comfortable clothes Reason #11: Graceful, flowing movements Reason #12: No huffing and puffing Reason #13: Aerobic benefits without the huffing and puffing Reason #14: Gentle, low-impact way to exercise Reason #15: Works your whole body from head to toe Reason #16: It cultivates your qi Reason #17: It balances your qi Reason #18: It improves your balance Reason #19 - It improves coordination Reason #20 - It improves flexibility Reason #21 - It lubricates your joints, which helps keep them youthful Reason #22 - Strong legs Reason #23: It helps build strong bones (cuz it's a weight-bearing exercise) Reason #24: Helps prevent osteoporosis (see Reason #23) Reason #25: Researchers have found Tai Chi helpful for people with headaches Reason #26: Research suggests it's helpful for chronic pain Reason #27: Slow, mindful movements Reason #28: It improves your concentration Reason #29: It sharpens your ability to stay focused Reason #29 (revised): It increases awareness Reason #30: It relaxes tight muscles Reason #31: It gives your brain a workout (cuz you gotta remember the moves) Reason #32: It may help keep memory sharp (see Reason #31)
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Reason #33: Researchers have found it can boost immunity Reason #34: Experts recommend it for people with arthritis (see #14, 15, 21) Reason #35: Research shows it lowers blood pressure Reason #36: Research shows it reduces bad cholesterol levels Reason #37: It calms you down Reason #37 (revised): It's different -- unlike most other forms of exercise Reason #38: It relieves anxiety (see also #3 & 37) Reason #39: It helps fight depression (see also #38) Reason #40: Experts recommend it for fibromyalgia Reason #41: Experts recommend it for back pain Reason #42: Did I mention it's a cool martial art? Reason #43 - Experts say it eases insomnia and helps you sleep better Reason #44: Studies show it reduces the risks of falls as you get older Reason #45: Doesn't require special equipment (swords are optional) Reason #46 - You can do it almost anywhere Reason #47: Suitable for all fitness levels from couch potatoes to uber-athletes Reason #48: You can practice at any age -- young, old or anywhere in between

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SOME SUGGESTIONS FOR PARTICIPANTS

1. Wear loose fitting, comfortable clothes. Dress for the weather. 2. In some cases comfortable shoes are required. I dont care if you play tai chi in your bare feet, weather permitting, but please only do so in a safe manner on surfaces that we know are safe. 3. We train in almost all weather. The pavilion at Waterworks Park is covered so unless the wind is crazy, classes will generally be held there. Please dress accordingly. The pavilion is dry, but getting there might be wet on some days. Always keep the weather in mind. Morning classes can be cool in the spring and evening classes get cooler in the fall. We dont stop until the weather makes us. Also, sometimes we are pre-empted by community events and sometimes we just decide to go somewhere else. NOTE: There are no washrooms in the park. 4. In the heat of summer it is important to stay hydrated. We train outdoors. There are no drinking fountains on trees. Bring water. Power/sports drinks are forbidden, sweet drinks or juices are not recommended. Water is best. And of course, please do not litter. Use the proper containers or take it home with you. 5. If you want to learn tai chi, it is best if you are not studying another form at the same time. If you already know another form, please feel free to draw comparisons for the benefit of all the students. Just bear in mind that we are not there to learn any form except the 37 short form. I encourage students to look at other forms after they can perform the short form by themselves. 6. The emphasis in these classes is on correct performance of the form. I will teach in a manner that is easy and fun. I dont care if you remember the move numbers or names. I do care that you dont hurt yourselves and that you have a good, safe foundation. 7. If you must learn other forms at the same time, (again not recommended), please be aware that the Cheng Man-ching form may be different. If you keep getting confused between your other form and our form, I highly recommend you concentrate solely on your preferred form. I am not offended if my form is not the one you prefer. Its completely your decision. Its kind of like, what kind of wine you prefer. I like Gamay

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(Beaujolais) but there are hundreds of variations called that. You probably prefer a different one than I do. Its all good wine.

There is a difference between class and practice. When you meet with us for a class, you are introduced to the postures. Each week there is a new group of postures. The time between classes is for practice. Nobody remembers all the moves the first time. Concentrate on how your form feels and try to reproduce the feeling at home. You are practically guaranteed to fail. Thats a good thing. Just keep trying and you will be surprised how quickly things improve.

Our goal is to learn the basics of the 37 form throughout the spring-fall period. It will not happen unless some time is devoted to personal practice. That amount of time varies from person to person. It is entirely possible for some people to learn the basic form in a few weeks. For others it may take a couple of years. How long you take does not matter. If you stick at it, you will learn it. Learning the basics of the form is simply the first step on a long path of tai chi benefits. I have been doing tai chi for quite a while and the Cheng Man Cheng form for about 3 years. I am a beginner. The more I know, the more I find to explore. It is my fondest hope that a student will learn the form, study harder and longer than me; then come back and teach me things I dont know. Its all up to you. See you in the parks.

NOTE: The books, web sites and videos listed at the end of this little book are a great place to get information and encouragement, however, do not make the mistake of thinking you can learn tai chi without a live instructor. You can learn some basics, but you need live people to feel it and point out things you didnt see. Come to a class and you will see what I mean.

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Now that I have said that; I do think that you will find some good data in the references. Let me know if you found something that others may benefit from. Will

NOTES

The form list presented on the next page is based on the list of Professor Cheng Man-ching that is used in his book Master Chengs New Method of Taichi Chuan Self -Cultivation. There are several variations of this list depending on what book you happen to be reading, although the number of moves always comes to 37. The second form list is a list that includes the additional postures added by Dr. Chi Chiang Tao. Please do not get all hung up on the numbers. They are only a guide.

The method I use to teach taijichuan is not related to counting and memorization of static poses. Instead, I concentrate on how each move feels to you. There is not a need to memorize move numbers as our method of learning has no grounding in memorization of postures. Instead we will concentrate on the flow of the form. With time and practice, you will soon be remembering the moves by how they feel and not by their name or number. Taijiquan is a movement art that has benefits for mental and physical health. The move lists are only presented for your personal reference and not for memorization. You can even ignore them if you wish. As a matter of fact, that is the best way to start. This manual does not contain move pictures or angle charts. It is meant as a reference for the principles of good tai chi. How you interpret those principles; will become your own personal achievement and your own personal path to taijiquan.

The Internet references given are subject to change at any time. Such is the nature of an electronic society. So chill out, have fun, and play with us. --- Will

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FORM LISTS

Cheng Man-chings 37 posture list is followed by a list that includes the variations used by Dr. Chi Chiang Tao. These lists are for reference only. Dont get all hung up on names and numbers. There is NO requirement to know the names or numbers. Our curriculum is based on energy and how the body feels when performing the form. I know that sounds a little kooky, but honest, it works. Give it a chance eh! By the way, learning and playing tai chi is serious fun. Be prepared to fail miserably, laugh loudly, and look silly. In our eyes, failure is a good thing. Professor Cheng calls it investing in loss. He takes our normal views of failure and makes them work for you. I highly recommend his book called Master Chengs New Method of Taichi Chuan Self Cultivation. His writing is clear and it will provide foundational information on the proper attitude to learning his form of tai chi. Also, we are not just learning a form. We are learning a lifestyle. There is a reason why the word self-cultivation is used in the title.

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Cheng Man Ch'ing 37 Form

1. Preparation 2. Beginning Posture 3. Grasp Sparrow's Tail, Ward Off, Left 4. Grasp Sparrow's Tail, Ward Off, Right 5. Grasp Sparrow's Tail, Rollback 6. Grasp Sparrows Tail, Press 7. Grasp Sparrow's Tail, Push 8. Single Whip 9. Lift Hands 10. Lean Forward 11. Stork Spreads Wings 12. Brush Left Knee and Twist Step 13. Play the Guitar 13a. Brush Left Knee and Twist Step (repeat of 12) 14. Step Forward, Deflect Downward, Parry and Punch 15. Withdraw and Push 16. Cross Hands 17. Embrace Tiger and Return to Mountain 17a. Grasp Sparrow's Tail, Rollback (repeat of 5) 17b. Grasp Sparrow's Tail, Punch, Press (repeat of 6) 17c. Grasp Sparrow's Tail, Push (repeat of 7)
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17d. Single Whip (repeat of 8) 18. Punch Under Elbow 19. Retreating Monkey Steps Back, Right 20. Retreating Monkey Steps Back, Left 20a. Retreating Monkey Steps Back, Right (repeat of 19) 21. Diagonal Flying 22. Wave Hands In Clouds, Right 23. Wave Hands In Clouds, Left 23a. Wave Hands In Clouds, Right (repeat of 22) 23b. Wave Hands In Clouds, Left (repeat of 23) 23c. Single Whip (repeat of 8) 24. Squatting Single Whip 25. Golden Cock Stands On One Leg, Right 26. Golden Cock Stands On One Leg, Left 27. Separate Right Foot 28. Separate Left Foot 29. Turn and Strike With Heel 29a. Brush Left Knee and Twist Step (repeat of 12) 30. Brush Right Knee and Twist Step 31. Step Forward and Strike With Fist 31a. Grasp Sparrow's Tail, Ward Off Right (repeat of 4) 31b. Grasp Sparrow's Tail, Rollback (repeat of 5) 31c. Grasp Sparrow's Tail, Press (repeat of 6) 31d. Grasp Sparrow's Tail, Push (repeat of 7)
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31e. Single Whip (repeat of 8) 32. Fair Lady Works the Shuttles, Right 33. Fair Lady Works the Shuttle, Left 33a. Fair Lady Works the Shuttle, Right (repeat of 32) 33b.Fair Lady Works the Shuttle, Left (repeat of 33) 33c. Grasp Sparrow's Tail, Ward Off Left (repeat of 3) 33d. Grasp Sparrow's Tail, Ward Off Right (repeat of 4) 33e. Grasp Sparrow's Tail, Rollback (repeat of 5) 33f. Grasp Sparrow's Tail, Press (repeat of 6) 33g. Grasp Sparrow's Tail, Push(repeat of 7) 33h. Single Whip (repeat of 8) 33i. Squatting Single Whip (repeat of 24) 34. The Seven Stars Step Forward 35. Step Back, Ride the Tiger 36. Turn the Body, Sweep the Lotus 37. Bend the Bow, Shoot the Tiger 37a. Step Forward, Deflect Downward, Parry and Punch (repeat of 14) 37b. Withdraw and Push (repeat of 15) 37c. Cross Hands (repeat of 16) 37d. Conclusion

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Cheng Man Ch'ing 37 Form With variations by Dr. Chi Chiang Tao
1. Attention 2. Preparation 3. Beginning 4. Ward off left 5. Ward off right 6. Roll Back 7. Press 8. Push 9. Single whip 10. Lifting hands 11. Shoulder stroke 12. White crane spreads wings 13. Brush left knee and push 14. Play guitar 15. Brush left knee and push 16. Step forward, deect downward, intercept and punch 17. Withdraw and push 18. Crossing hands 19. Embrace tiger, return to mountain 20. Roll back 21. Press 22. Push 23. Diagonal Single Whip 24. Punch under elbow 25. Step back to repulse monkey (R) 26. Step back to repulse monkey (L) 27. Step back to repulse monkey (R) 28. Diagonal ying 29. Waving hands in clouds (R) 30. Waving hands in clouds (L) 31. Waving hands in clouds (R) 32. Waving hands in clouds (L) 33. Waving hands in clouds (R) 34. Waving hands in clouds (L) 35. Single whip 36. Squatting single whip
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37. Golden rooster stands on one leg (L) 38. Golden rooster stands on one leg (R) 39. Separate right foot 40. Separate left foot 41. Brush left knee and push 42. Needles at sea bottom 43. Iron fan penetrates back 44. Turn body, chop and push 45. Step forward, deect downward, intercept and punch 46. Kick with heel (R) 47. Brush right knee and push 48. Brush left knee and punch downwards 49. Ward off right 50. Roll Back 51. Press 52. Push 53. Single whip 54. Fair lady weaves shuttles (L) 55. Fair lady weaves shuttles (R) 56. Fair lady weaves shuttles (L) 57. Fair lady weaves shuttles (R) 58. Ward Off Left 59. Ward Off Right 60. Roll Back 61. Press 62. Push 63. Single whip 64. Squatting single whip 65. Step forward to the seven stars 66. Step back to ride tiger 67. Turn body and sweep lotus with leg 68. Bend bow to shoot tiger 69. Step forward, deect downward, intercept and punch 70. Withdraw and push 71. Crossing hands 72. Conclusion 73. Attention 74.
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Some Questions Answered

What is the best tai chi form?
There isnt one. There are a lot of reasons for choosing one form over the other. I will never tell you that my form is the best or the only or the greatest etc. etc. etc. The form I teach suits me. Its compact, fairly easy to learn, can be performed almost anywhere and does not require special equipment. I am not personally interested in a martial form, although this form can certainly be performed as such.

I want to be a Bruce Lee.

Hes dead. His form is a little stiff right now. You might want to try another form. He made some super fun movies though.

I want to explore the meditative aspects of tai chi.

Ok. But before you do that you might be wise to learn the basic principles and movements and postures. Its pretty hard to build a house without a foundation.

I want to look cool.

OK. Look cool. But remember, if you develop the proper attitude to learning, and study the tai chi principles, Im pretty sure that will come anyway. Dont waste your time trying to look cool. Its usually best just to be cool.

I want to wear those cool Chinese suits with dragons and stuff.
OK. But if you want to save a lot of money, a t-shirt and sweats might be cheaper. I have a really nice looking Chinese tunic with gold dragons. I love it. But I love it because I think dragons are cool and because my daughter gave it to me. Ask me if you want to see it.

My buddy does tai chi with a local society and they have these cool t-shirts, should I get one?
Ok. If you must. But remember, at the end of a session, when you are tired, and stinky and sweaty, a nice cotton t-shirt that absorbs moisture might be more helpful.

Should I get some Ninja boots?

I dont know what a ninja boot is. I like the feel of the grass or sand on my bare feet, when its safe. If Im on concrete; light weight sneakers seem to do the job just fine. Mine have a nice two coloured swoosh logo on them, but I dont think the logos help my tai chi much.

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My friend does a form that has 108 moves. Is it a better form?

I think I answered that, but to repeat, the form I teach is pretty much the same, but shorter. It does not have all the repetitions of the 108 form. By the way, I first learned the 108 form. It takes about 20 minutes to perform correctly. It has all kinds of repetitive moves and I found it boring. The Chen Manching form is a shortened version of this Yang form. It does not require a big space and I can even do it in my apartment living room. Also, I dont get bored. When Im practicing, I can remember what I was th trying to learn instead of forgetting what I was doing before I got to the 108 move. The 108 Yang based form is a very fine form. I still do it when I meet with friends who like it more than I do. It just isnt my preference and besides Im not sure there are many really qualified instructors around here. Thats just my opinion though. And besides, it will take you forever to learn the basics of 108 moves.

My friend says I can learn the 108 form in 12 weeks.

You had better ask them about what they call continuing classes. I once saw an a vert that said I could learn French in 4 easy lessons. I lived in Montreal for 2 years and can now order poutine and beer in French and ask directions to the Metro. I loved living there though.

My friends club has all kinds of social gatherings and banquets.

Those things are great. Ive been to some super Chinese New Year banquets and some great vegetarian feasts. I had my first taste of eel at one of them. What does that have to do with tai chi?

My friends sifu says his way is the only way. His lineage is the on ly true lineage. He is a Master.
Sifu is the oriental word for instructor. There are no masters in tai chi. NO belts, no levels. Its all personal achievement. The word is used as an honorarium It is bestowed by students and organizations, but has no meaning other than that. My dearly departed grandmother used to send me letters addressed to Master Billy Brown. So I guess that Im a master to her. If you study tai chi with me, please call me Will, or Bill. Its my name. My lineage is not the only lineage. There are l ots of truly wonderful and long tai chi lineages. It just means you studied under a specific group of people. Thats all. If his lineage is the only true one, then he must know a lot more about Chinese history than I do. Personally, Id run away from that.

My friends teacher says we should all look like him when we do the moves.
Is surgery involved here? You are what, 6ft. plus? Im 5ft 3 inches. (That half inch is important eh!). So unless you know something I dont, I would not expect us to even come remotely close to looking like each other. I expect that what your friends teacher means is that you are following the principles he has put forward. You are erect, balanced, flowing, attentive, etc. etc.

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My friends big club is nation-wide.

Tai chi is a personal pursuit. Tai chi is world-wide. It doesnt matter who else does it. It doesnt matter how long. Doing tai chi for 30 years does not make you a teacher. It doesnt matter how many different forms there are. Big clubs are great for socialization, but the quality of instruction varies wildly from really good to frankly awful. When I was learning tai chi, way back, I was lucky and had a good teacher. Once I reached a certain stage, I was encouraged to spend money to get better instruction. I spent lots of money. I found people who were extremely advanced in their tai chi. They just couldn t teach their way out of a paper bag. You may be luckier than me. My tai chi did not improve until I sought out and found better instruction. It is my hope that my students surpass my abilities. I am not offended. I do not want to make copies of myself. It is my fondest hope that a student will return to me as a friend and show me something that I had not understood up until that time. That is what being a teacher is about.

You said I dont have to remember the moves.

No, I didnt. I said you dont have to memorize the move lists. I teach by feel. You will eventually remember the feeling of the flow. I do not care if you ever remember the names of the moves. Your body will remember them for you.

Could I be a teacher?
Yes. I always encourage my more advanced students to help pass their understandings to starter students. Will that make you a teacher? Perhaps. Some people dont like to teach. That doesnt make them bad people. One of the greatest things that can happen as an instructor is for a student to bring a new perspective or a new understanding of a posture. Its great. It helps keep you out of the ruts we create for ourselves. Even those who dont like to teach can be a great example to us. When I was learning, initially, there was a young lady who seemed to just fall in to all the right postures. She was shy, and not very talkative. Whenever we did tai chi, I liked to be where I could watch her. She just flowed. She wasnt perfect and like all of us, she made mistakes, but when she got it, it was right. She inspired me. I dont even know her name. One of the benefits of being a teacher is that students will always let you know when you make a mistake. If you dont, youre not a very good teacher. Always acknowledge your errors. Learn and move forward, just like any student should.

Should I get a DVD?

Sure. I will even provide a list of DVDs and online videos that may help you. BUT, THEY WILL NOT REPLACE A LIVE INSTRUCTOR. They are however great for jogging the memory and sometimes another perspective will help you understand what your live instructor is trying to tell you.

Should I get a book?

I have read lots of books. I love to read. Oh, wait, you mean about tai chi? Well, sure, it never hurts. Just be careful. There are books out there that can help. I know people who have lots of tai chi books, but they still cant do a basic set. GET A REAL LIVE INSTRUCTOR THAT YOU LIKE. I will give you a reading list if you want. I am all for research in tai chi, but reading a book is not the same as playing tai chi. NOTE: See last question.

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Will I be a Master after I learn your form?

No. You will be a student, just like me.

How long does it take to learn tai chi?

Forever.

Really?
Really.

Thats a long time.

Tai chi is a never ending quest. That doesnt mean it isnt enjoyable or challenging. As you progress, your feelings about tai chi will become more internalized. Your form will become more personal. So long as you are following the basic principles of tai chi, you will be just fine.

What are the principles?

Come and train with us. Read some of the books on the reading list. Come to your own conclusions.

How often are practices?

I dont have practices. I have classes. Practice is what you do between classes. In a class we will demonstrate a move or group of moves. You will try to perform them. The secret to tai chi is to go home and do what you remember. You will not likely remember it all. Come back to class and try again. Ask questions and you will get better.

Wont that take a long time?

Maybe. If you dont practice, you dont remember. The more you practice, the easier it b ecomes. You dont have to remember names or numbers, just how it felt. Go home and recreate the feeling. At first, it will be tough. After a while, your body will get the swing of things. You will physically change your body with this exercise. Let it happen and enjoy it. It never stops.

How come you dont have any dragons or Chinese symbols on your t-shirt?
I dont understand or read the Chinese languages. I live in Canada. Maybe I could print something in French and English, but then again, my French is pretty rusty. Unless of course you want directions to the subway; or I could order you a beer and poutine. My background is British and all their dragons have wings. Just doesnt seem right. Actually I have a lovely silk tunic with beauti ful dragons that my daughter gave me. She thought it was pretty and it is beautiful. Way to pretty to do tai chi in. I have nothing against Chinese calligraphy or Taoist graphics or dragon mythology, but I dont read Chinese and dragons are mythical symbols for all kinds of things. I prefer how real, live tai chi makes me feel. Maybe tai chi will someday make me feel dragon-like. But then how would I know that? Ive never seen a dragon. I do have a lucky pewter dragon that I wear for good luck, although Im really not very superstitious. Its more of an art piece that I like. Ask me and Ill introduce him to you .

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Should I study other forms of tai chi?

Yes, I encourage that. But be careful. Try to learn one form first. Become familiar with it before you go looking for something else. I know people who study 2 or 3 forms or the same form at different clubs at the same time. They have no foundation on which to build their experiences. None of them can perform the basic sequence by themselves. Some still have trouble in a group. Most get the varying forms mixed up with each other. Learn one form solidly before you continue to search. That way, you have a foundation to help you refine your search. I know a couple of people who know several different forms. However, each has a favourite form that they practice most. You will not be able to progress to the finer points of tai chi unless you can perform the basics, alone, by yourself. You have no foundation and you will always be a copycat, a follower with no real understanding of how the form should feel or flow. Take the time to learn one form properly, so that you can perform the basics. THEN, decide if its what you want. You will be very surprised as to what you will find. When I first started this form (Cheng Man-Ching Form) I studied it because I could do it in a small space. Once I finished the basics, and could do the basic set by myself, I was amazed at what I didnt know about ta i chi. My understanding grows in spurts. The more I know the more I find to explore. It really is endless. I expect other forms of tai chi are the same. The tai chi path is long. As you walk it, you will change. Your perspectives with change, your body will physically change. It will happen slowly, not overnight. Enjoy the tripl --- Will

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SO YOU WANT TO LEARN TAI CHI CHUAN EH!

Ok. Thats a good thing, because I want to teach tai chi chuan. So, let us have a frank discussion about what is expected. First. Forget about spelling. Unless you are Chinese, the combinations seem endless. Pick one you like. Next, read Master Chengs Books. He talks about eliminating three faults before you can learn tai chi. It goes something like this. You MUST overcome three cardinal faults to become successful at cultivating tai chi. 1: The first fault is lack of perseverance. I think I can sum it up like this: When you learn a new posture: PRACTICE When you forget a new posture: PRACTICE When you think you remember a new posture: PRACTICE When you think you have it right: PRACTICE When you are sure you dont have it right: PRACTICE When you feel good about your tai chi: PRACTICE When you are bored with your tai chi: PRACTICE When you are happy with your tai chi: PRACTICE When you are frustrated: PRACTICE When there is no class on any given day: PRACTICE When you get up in the morning: PRACTICE When you want to go to sleep at night, take a bit of time and: PRACTICE When you are feeling refreshed: PRACTICE When you are tired: PRACTICE When you have an excuse not to: PRACTICE

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2. The second fault is greed Do not bite off more than you can chew. If you were taught three postures and can only remember one, practice what you can remember and wing it the rest of the way. You can be assured the instructor will correct you next time you see him/her. Thats why they are called instructors. Dont jump ahead faster than you can absorb. I dont care if it takes all summer to learn the Grasp Sparrows Tail Sequence. If you can do it better than anybody I know, you are a step ahead. Take baby steps. A little bit well, is way better than a lot done poorly, and you will be better for it. When you are learning a sequence, take one posture at a time and practice it until you feel it. Then take a second posture and do the same. Then take both of them and glue them together with whatever feels right. Correct that and start again with another move. Enjoy yourself. Making mistakes can be fun and you will find that there are multiple ways to get to your desired result. If you are too greedy, and bite off more than you can digest, you are guaranteed indigestion. You will frustrate yourself and quit. All this is because you were too greedy. Take your time. Learn it well, and right, even if it is more slowly. Enjoy yourself. Chill baby!

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3. The third fault is impatience Dont be in a rush. You are far better to take a couple of years to learn a form than to learn it badly. That is one of the problems with big classes. They make you feel like an idiot if you dont keep up. Everyone has difficulty with something. When I was learning, I had a terrible time with the Fair Lady sequence. I couldnt make it flow. One weekend I found myself with free time so I locked myself in to my little basement with a couple of DVDs. I watched and copied at first. Then I put the DVDs away and tried by myself. I was terrible. I could not make it flow. I tried an experiment. First I made sure my footwork was right. Once I had that down, I put a couple of tunes on my Ipod. Suddenly it flowed. Wow. Then I tried it without music. It still flowed. Its now one of my favourite parts of the form. So, dont be impatient. Just keep practicing. Think out of the box. Ask a buddy to help you. Whatever it takes. Master Cheng also had one other important tip. He recognized that we are not all necessarily gifted in the same way. He said If it is your fate to be a little dull, just work ten times harder than anyone else. Take my word for it, he is right. It does not matter how long it takes to learn something. Once you have learned it, it is the same as anyone else. As a teacher, I do not give a hoot how long you take to learn something. It is the student that has eliminated these faults that will succeed. So thats the first part of what you need to know to learn tai chi. The next thing you need to know is a little bit of history, sort of.

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THERE ARE NO SECRETS (A Short History Lesson, Sort of)

Just like in the movie Kung Fu Panda, the only secret is that there is no secret. (It was a funny movie by the way. All the kids loved it.) Seriously though, if you have read any history regarding our art, you would undoubtedly have come across references to tai chi secrets. I was as confused as anyone else about the terminology, until a kind gentleman put it all in to historical perspective. Way back, a long time ago, in a galaxy far, far away, on no, wrong story. In a country far away that was to eventually become the area of the world we now call China, there were those who knew the training methods of tai chi. There were no guns; only spears and knives and such. These tai chi masters knew how to defend themselves using the art of tai chi. It was important that the secrets of the clan or family or tai chi lineage or whatever did not fall in to general knowledge because well, the bad guy would know how to use it for bad reasons. So the secrets were only taught through the family. Even the girls of a family were not trained in the family secrets so that some outsider would learn the family techniques. Eventually, like after the invention of guns and stuff, it was not so important to keep these secrets any more. Tai Chi evolved in to a sport. Its a martial sport to be sure, but a sport; and more importantly, a health regimen. Its a way to be healthy and live right, both physically and mentally. Now, Im not an historian, Im a story teller, so my history is a little confused and more than a little inaccurate, but I think you get the idea. The moral is, if some satin-suited sifu tells you he will divulge the secrets of his lineage for a paltry gazillion dollars, over a long weekend, and you will earn a certificate telling the world that you now know the secrets as well, then, perhaps, you should stay home and read a good book. The secrets have been out for a few hundred years now and if you look in the recommended reading list you will find that there might even be a DVD proclaiming the secrets to the world. Save your money. Invest in a plain coloured t-shirt, some sweatpants, a trip to the lake and a few hours of practicing on the sandy shores of your favourite Great Lake or whatever handy spot you may feel drawn to. It has way better pay back. As for the certificate, well, you could make one if you want. It could say:

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I (name here) hereby proclaim that I spent three hours learning the secret tai chi toe dabble on the shores of (favourite lake here) and having practiced for (x amount of time here). I hereby declare that I feel much better about the meaning of life, the universe and everything and not withstanding have paid the sum of (X dollars include transportation, gas, lodging if any, park entrance fees and that snow cone you bought for the dog) for which I now proclaim that my time was well spent in the presence of (your friends, your family, your dog, the neighbours, the cute girls sunbathing, etc., etc.) and do hereby proclaim that toe dabbling will forevermore become an annual event for all eternity. Dont forget to sign and date it.. Hang it in a prominent spot. A couple of dragon graphics can be procured from the internet and a yin/yang symbol is a nice touch. A few Chinese characters printed in red look really spiffy as well. Now get a spiffy frame and hang it up in your dojo. Or, if like me, your dojo is next to the furnace in your little basement, remember, at least that mouse you have been trying to catch for a week now will have a nice fancy piece of paper to look at and will run away terrified because you now Know the secret. So there you have it. You have saved about a gazillion dollars, you had fun with your family and friends, you practiced some tai chi under the sun beside a nice lake and the dog is so tired that he/she will now sleep for a week. Isnt life great! The last thing you need to know is a little bit about THE TAI CHI CLASSICS!

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THE TAI CHI CLASSICS

If you have read this far and havent run out the door screaming and pulling out your hair, then I suppose you at least believe you have a genuine interest in tai chi. So let me explain what learning tai chi is all about. First: I do not teach in a traditional manner. By that, I mean that the emphasis in class is not on the choreography of the form. Now dont get bent out of s hape here. You will be taught the proper forms, the correct basis, where to put your feet, what to do with your hands, etc. etc. But, and it is a big but, learning to copy the pretty girl in front of you will do you no good. Watching your fellow classmates for a summer full of tai chi will not get you any closer to learning tai chi than reading a good book about brain surgery will make you a surgeon. Knowing the numbers and names of the 37 postures will do you no good. It will come with time, but I dont care if you know #1 from #37. What I do care is that you learn to feel energy. You learn to feel movement. You learn feel as if you are swimming in air. The form you will learn will not be by copying me. Thats not tai chi. Thats exercise and while nice to know, wil l not really do you any good. We are learning to generate, store and move energy. The Chinese call it Qi. I call it energy, because the Chinese word has no direct or accurate translation in to the English language, so I just call it energy. By energy, I mean it in the broadest sense. As you learn to move, to co-ordinate yourself, to move that energy around, you will begin to feel things you have never felt before. You will be aware of the weight of your feet and what parts of your feet touch the ground. You will be aware of what it means to relax. You will become aware of what it means to feel, and think and relax physically and mentally. Some books call it meditation. I call it tai chi. If this sounds all to New Age to you, dont be concerned. It is very practical. To put it in the most practical terms, the practice of tai chi, as I teach it, will allow you to feel the energy present in your body. You will begin to relax; you will begin to become aware of how you stand, how you move, how you think. You will learn about mental and physical, concentration. You will learn about what it means to be in the zone. You will begin to appreciate and learn what the form feels like. You will learn tai chi. Have you ever had one of those days where things just went right? You were in the right place at the right time. You felt good when you took the dog for a walk. You came across a beautiful scene quite by accident. You scored that goal or hit that ball just right, at the right time, the right distance, etc. etc.

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We all have those days. How do we know that we have achieved that level of tai chi? How do we know how to get to that level of tai chi? Is your instructor going to get you there? Is there a DVD? How about a good book? Well, I am sorry, but the only person who will know you are in that zone is you and you only. But first you have to recognize how to get there and how to train yourself to recognize the signs of good tai chi. The signposts we use to know we are on the right tai chi path are called The Tai Chi Classics. There are three of them. The first was written by Chang San-feng, the originator of tai chi. Whether he actually lived or not is not a topic for discussion. Wherever they came from, the text we now call Tai Chi Classics I, is attributed to him and was supposedly written around circa 1200 C.E. It is the most important of the three classics because it tells us how to know we are actually doing tai chi. The next classic was written by Wang Tsung-yueh around circa 1600 C.E. He was supposedly the first know successor to Chan San-feng. His classic deals with how to perform the tai chi form Every student should study it. The third classic was written Wu Yu-hsiang (1812-1880). It repeats a lot of what is in the other two classics but is a little more modern in its wording. Again, a must read. Now, Im not going to repeat the principals of these classic texts. YOU should read them for yourself. Compare the ideas presented with your own tai chi. We will talk about these principals in class. A lot. I have hyperlinked the names to Wikipedia references, so if you are using the pdf version of this document you can go right there. Also, the Tai Chi Classics themselves are readily available from internet sources for no charge. Do a search. A good reference I use is Scribd. Heres a link to a pdf copy of Waysun Liaos book Tai Chi Classics.

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T'ai Chi Ch'uan Ching by Chang San-Feng - as understood by Will

July 20, 2013 at 11:35pm

The Tai Chi Classics - by Chang San-feng

Part 01: When you start to move your body, you must feel yourself as being light and limber. Each part of your body should feel as if it is connected to every other part, as if they were strung together. Part 02: The body's chi (energy or breath) should be exited. Your spirit should be gathered internally and condensed to the center of your body. Part 03: Your tai chi performance should be perfect. You should allow for NO imperfections. no interruptions. It should have no unevenness, no breaks in the flow. It should be continuous. Part 04: Your tai chi movement (motion) should be rotted in the feet, controlled by the waist, with your energy moving through the back to the arms and fingertips. Part 05: Your feet, legs and waist must act together, simultaneously, operating as if all parts were one. This will allow you to move forward and backward freely with control of your balance and position. If the timing and position are not correct, your body become disordered, and the defect should be found in the legs and waist. Part 06: The application of these principles will promote a flowing tai chi movement in any direction. Up or down, front or back, left or right, are all the same. Part 07: In all tai chi practice, you must emphasize the use of the mind. You should follow the tai chi principles of opposites. When you move upward, your mind must be aware of downward, when moving forward your mind must think of moving backward, when you shift to the left, your mind must be aware of the right. Part 08: By the use of alternating force, the root is severed and the object will topple, without a doubt. Part 09: While you clearly separate the positive and negative from one another, you should also clearly locate the substantial and the insubstantial. When the entire body becomes integrated, with all its parts connected together it becomes a matrix of positive and negative energy. Each positive and energy unit will become connected to each other and no interruption should be tolerated. All parts are strung together without the slightest break. Part 10: Your body should move like the flow of water on a river or like the rolling waves of the ocean. Split, Elbow and Lean Forward are the forms of the Eight Diagram. (Paka) They are the movements encompassing the eight directions.

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CHENG MAN-CHING

Cheng Man-ching came to the United States to teach tai chi when he was in his 70s. He was by this time a renowned expert not only in taichichuan but also a world class painter, calligrapher, poet and traditional Chinese medical doctor. He was extraordinary in his use of herbs in medicine. While teaching in Taiwan, he developed The Simplified Thirty-Seven Posture Form, by shortening the tradition long Yang form. He removed a very few moves and almost all of the repetitive postures to provide us with the form we are now learning. In 1964 he brought his tai chi to the wider audience now available in the United States. For a good biography of Cheng, please go to Wikipedia. http://en.wikipedia.org/wiki/Cheng_Man-ch'ing

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Dr Chi Chiang Tao

Dr Chi Chiang Tao was a student of Cheng Man Ching for about 15 years while in Taiwan. He was totally devoted to tai chi and taught many students. He was what is called a closed door teacher. He did not teach publically and you had to be invited to be his student. He developed the variation of the Chen Man Ching form that we now learn. Much more can be learned about Dr. Chi by doing a Google search on the Internet.

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A SHORT NOTE ON FAILURE!

Failure is my most important product.

A tai chi player does not get it the first time, ever. Some achieve the desired result faster than others, but all of the good ones, the ones you like to watch, the ones who are the most graceful, the ones who have a true understanding of the tai chi lifestyle, are complete and utter failures. They have invested a great deal of time in losing. The really good ones, who understand that tai chi is a life style, not a sport, but a life-sport, have invested thousands of hours in loss. They lost at push hands, they failed to perform postures correctly, they failed to practice, they failed, they failed, they failed. BUT, they now have a ferocity for life that overcame it all. They love the simple things, they are fit, they are friendly, they are happy. They know how to live their lives. Failure is not bad. Western norms seem to put a stigma on learning. You are tested and relegated to the corner because you failed to perform properly. We must eradicate this message from our lives. Every child learns to walk and talk by failing. Every task well performed is based on a foundation of, not so good, failure. We do not all progress at the same rate. Give it time. Give it whatever time you need. Time is free. We all have lots of it. Enjoy getting there on your own time.

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AND NOW FOR SOMETHING A LITTLE MORE PRACTICAL Basic Tai Chi Stances:
There are four primary stances in tai chi. Your ability to recognize these stances by feel will provide you with the foundation for your tai chi art. Like a home, if the foundation is not correct, imperfect or weak, then the whole structure will eventually become unstable and will fail. Being able to know and feel when and where they are appropriate will provide a sound foundation for your tai chi art.

1. The Parallel Stance

This stance is evident at the very beginning of the form when you take great care to place your feet in a parallel position. It is also used in the cross hands postures. It is advisable to get used to how your feet feel. Stand a shoulders width apart with your feet parallel. Shift your weight back and forth and feel the pressure on the bottom of your feet. It will not take long to realize that if you are not centered or your weight is off to one side or the other or too far forward or backward that your foundation is not strong and you will be easily pushed aside. This is called rooting. This stance is the least stable stance. Bend your knees a little, do not keep them locked. Push each other around a bit and feel what happens.

2. Bow and Arrow Stance

This stance is sometimes called the mountain climbing stance. Its the same position you use when climbing up a hill. Stand with your feet a shoulders width apart and your feet parallel. Bend your knees slightly. Turn your left foot out 45 degrees, then lift your right foot and place it forward two shoulder lengths. Bend your right knee and almost but not quite straighten your left knee. Feel the solidity of the stance by relaxing and straightening your left knee. This stance occurs in the positions Ward off, Rollback, Press and Push. These stances are part of the Grasp the sparrows tail sequence and are repeated several times. It is a very strong stance. Feel how the bottoms of your feet feel against the ground. Play with the stance a bit to get the feel for the strongest position.

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3. The Cat Stance

In this stance, your feet make an L-shape. Stand with your feet together and turn your left foot out 90 degrees. Shift most of your weight on to your left leg. Take a step forward with your right foot so that just the ball of your foot touches the ground. Your hips should automatically align to a 45 degree angle to your left foot. This stance appears in the White Crane Spreads Wings sequence.

4. The Heel Stance

Stand with feet together and move most of your weight on to your left leg. Lift the toes of your right foot and pivot on the heel until your feet are 90 degrees to each other. Step forward with the heel of your right foot just touch the floor. The bulk of your weight stays on the left leg. Repeat with the opposite legs. This stance is used in the lifting hands postures.

5. The T-stance
This name is a misnomer because your feet actually form an L-stance. With your feet together turn your left foot out at a 90 degree angle. Step forward with the right foot and place it two shoulder widths in front of your left. Move 70% of your weight to your front foot. Your hips/pelvis will naturally move to a 45 degree angle relative to your front foot.

A Note About the Bubbling Well

The point on the foot called the Yongquan is traditionally and practically thought to make the connection between the body and the Earth center. When concentrating on your stances, think of this bubbling well as the gateway to direct your awareness into the Earth where energy from the ground can bubble up into your body. When performing tai chi it helps to keep a mental picture of this connection.

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TAI CHI MOVEMENT

Tai Chi movement takes place as we move in to and out of these previously mention stances. By shifting your weight from the weighted or substantial leg to the insubstantial leg your movement is accomplished. By keeping your body balanced and your spine straight, you can feel the center balance of your body moving from one position and the other. We perform tai chi in a slow manner so that we are aware of where our center of balance is at all times. We can feel if we have stretched or stepped too far or not far enough. By practicing careful movement we can become aware of the limits of our body movement. We learn to move with great relaxation and a high degree of efficiency. After practicing tai chi for a few months you will find that you can apply these principles to your everyday life. A long walk will no longer be a chore because the efficiency in your step and your movements will greatly increase.

This is as close as I will get to writing down the movements of tai chi. I want to get everyone started with a good foundation. Now its up to you. There are literally hundreds, if not thousands, of good books that describe the tai chi movements. Some are easy to read, others not so much. Some wont become clear to you until you have practiced for a bit, or a lot. This is where some of the fun is. Start off with one or two of the recommended texts. Pick up a DVD or two and see how your movement is tweaked by the understanding of others. Keep playing and keep having fun. You have a long way to go, so dont get all bent out of shape when things dont go your way or when you read something that makes no sense to you. I have read Cheng Man-chings book called, Master Chengs New Method of Taichi Chuan Self-Cultivation at least 10 times. At first, I didnt find it very interesting. I was not at a level that I could understand what he was saying. Now I have put in a lot of practice. Now Im starting to get a glimmer of what he means. I look forward to reading his book a few thousand more times to glean every bit of understanding from it. The same is true with DVD material. Use it, put it away, go back later. Its amazing what you can learn as you grow. You will never stop. Tai Chi Chuan is endless. You will never become a Master. You will always be a student, until your dying day. You might as well enjoy the trip. You will always have the fun of exploration and discovery. Its great!

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TheTaichiplayers

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Note: strange angles in pictures make you look weird or off balance and you appear to be incorrect in your postures. Everyone is a student. Dont criticize, we are all learning eh! Pictures should all come with a warning. All students are probably better at this than they appear. Enjoy yourself! --Will

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THE SWORD FORM

The sword form is part of the Cheng Man ChIng heritage. The tai chi sword can be practiced as a completely independent tai chi form and despite rumours to the contrary it does not necessarily rely on experience with the open hand form as its basis. In many areas of the world sword forms have evolved as independent forms of study. However, if you are attempting the sword form, without any previous tai chi experience, you will still have the same learning difficulties as an open hand player and your sword form will progress at a slower rate. There is NO WAY to skip over the foundational skills required for any tai chi form. My suggestion to you is, if you want to learn a weapons form first, find a good teacher, practice hard and pay attention that you dont stab your study partner. To be honest with you, here in North America it will be difficult to find an instructor willing to teach you the sword form without some open hand experience. This approach is more common in China and Europe, although even, there foundational training with the open hand forms is pretty much the norm. So, if you want to lear sword without the open hand form, go at it; but be prepared for a longer path to trod. On the next page is a listing of the 52 moves of the Cheng Man ChIng sword form. Its pretty much the same as the Yang sword form. It isnt a shortened form like the Simplified 37 Form. Its pretty much complete as it stands. If you would like to read more about the sword form, an excellent book i s available called Classical Tai Chi Sword, by Petra & Toyo Kobayashi is available from the usual sources. The form presented in the book is a variation of Chengs form as presented by Dr. Chiang Tao Chi but is strongly rooted in the Chen Man ChIng tradition. Its well worth a read. There are good references to sword available from Internet sources. The best DVD I have seen is by Master Ken Vansickle, called Feather Sword. See the reference section at the end of this booklet.

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SWORD FORM
1. Starting Position 2. Step Forward Moving Sword and Hand Together 3. The Immortal Points the Way 4. Three Rings Around the Moon 5. Major Literary Star 6. Swallow Beats the Water With Its Wings 7. Block and Sweep: Right and Left 8. Major Literary Star 9. Wasp Enters the Cave 10. Alert Cat Catches the Mouse 11. Dragonfly Strikes the Water 12. Swallow Return to the Nest 13. Phoenix Spreads Its Wings 14. The Clockwise Whirling Wind, Minor Literary Star 15. The Attitude of Awaiting the Fish 16. Searching the Grass for the Snake 17. Embracing the Tiger 18. The Birds Return to the Forest 19. The Black Dragon Wags Its Tail 20. The Wind Rolls the Lotus Leaf 21. The Lion Shakes Its Head 22. The Tiger Holds Its Breath 23. The Wild Horse Leaps Over the Stream 24. Turn and Rein in the Horse 25. The Compass 26. Tassels in the Wind 27. Pushing the Boat With the Current 28. The Shooting Star Chases the Moon 29. Pegasus; The Spraying Waterfall 30. Roll Up the Screen 31. Wheels, Left and Right 32. Swallow Holds Mud in Its Mouth 33. The Roc Spreads Its Wing 34. Pick Up the Moon From the Sea Bottom 35. Embracing the Moon 36. Dragon Spirit Searches the Sea
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37. Rhinoceros Gazes at the Moon 38. Shooting the Wild Goose 39. Green Dragon Stretches Its Claws 40. The Phoenix Spreads Its Wings 41. Step Towards the Two Sides and Block 42. Shooting the Wild Goose 43. The White Ape Offers Fruit 44. The Falling Flowers, Left and Right 45. The Fair Lady Works at the Shuttle 46. The White Tiger Wags Its Tail 47. The Fish Leaps Over the Gate of the Dragon 48. The Black Dragon Coils Around the Pillar 49. The Immortal Points the Way (East) 50. The Wind Sweeps the Fallen Flower 51. Holding the Tables Before Your Bosom 52. Embracing the Sword; Return to Starting Position

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RECOMMENDED READING
Cheng Tzus Thirteen Treatises on Tai Chi Chuan By Cheng Man Ching Translated by Benjamin Pang Jeng Lo and Martin Inn Master Chengs New Method of Taichi Chuan Self-Cultivation By Cheng Man-ching Translated by Mark Hennessy If you only read two books about tai chi, the two listed above are classics. Both were written by Chen Man Ching himself and prove a great frame work for learning about tai chi and tai chi philosophy. Highly recommended

There Are No Secrets By Wolfe Lowenthal Written by a student of Chen Man ChIng. A good insight in to Chengs life. The Tai Chi Book By Robert Chuckrow, Ph.D. Tai Chi Dynamics By Robert Chuckrow, Ph.D. Chuckrows books are two of my favourites. Also a student of Cheng and several other prominent tai chi masters, his insights are clear and work a read. Tai Chi Chuan Becoming Once with the Tao By Petra & Toyo Kobayashi Classical Tai Chi Sword By Toyo & Petra Kobayashi These are classic texts on the performance of the 37 form and the sword form.

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The Manual of Bean Curd Boxing By Paul Read This Is Tai Chi 50 Essential Questions and Answers By Paul Read Ways of Learning A Handbook for Teachers and Students of Tai Chi and the Martial Arts By Paul Read Paul Reads books are funny, somewhat irreverent and just chock full of smiles and ideas. Read him, challenge him, learn from him.

The Essence of Tai Chi Chuan The Literary Tradition By Lo/Inn/Amacker/Foe Tai Chi Classics Translated with comment by: Waysun Liao The above two books make an excellent attempt at translating the tai chi classics. Without understanding the content of The Classics you will not have an understanding of what tai chi truly is. With that understanding you will easily know if you are watching true tai chi or just some charlatan trying to sell you something. A must read for the serious tai chi player.

These books are available from the usual book sellers all over the world. They are not hard to find, just search by title or author. Some, but not all are available in electronic form as well as the standard printed texts.

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Recommended Web Sites

Please note that web sites are subject to change without notice. The Teapot Monk http://www.teapotmonk.com/ Into Mountains, Over Streams http://imos-journal.net/ Living Movement http://www.livingmovement.com/home.html and very, very excellent video from their Vimeo site https://vimeo.com/livingmovement/videos Brennan Translation http://brennantranslation.wordpress.com/ Tai Chi Arts & Sciences The Web Site of Dr. Robert Chuckrown, PH.D. http://www.chuckrowtaichi.com/ excellent DVD s are available here Patience Tai Chi Association http://www.patiencetaichi.com/ a good DVD is available Sam Masich http://sammasich.com/ a good training DVD is available

Ken Van Sickle tai chi and sword DVDs http://www.sinobarr.com/store/dvds.htm Clearest sword DVD I could find. Very good

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NOT FOR GENERAL DISTRIBUTION. STUDENT USE ONLY.

Subject to change without notice. Revised Sunday, July 31, 2013

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