Teacher Zhao's Warm-up

 

Teacher Zhao's Warm-up

1. 米字頸運動

2. 兩臂向外伸展轉向運動。

3. 兩臂向外伸出扣紧十指。

轉肩輪正反

4. 肩胛骨運動正反向，扭肩陰陽。

雙手輪流向上轉到最高。

5. 反向十指相扣扭轉。

6. 平背前俯向後躺翻騰而上上下。

7. 左右端盤子。

8. 腳交叉，手隨身體上下。

9. 踢蹬腳。

10.擺蓮。

採（Cai）

採（Cai）

Restated Concept:

When executing 拿 (Na, control) and 發 (Fa, issuing force) in pulling your opponent, the action should not be focused on their arm alone. Instead, you should connect to their root—their feet—before applying force.

This principle is similar to pulling a small plant by its leaves:

• If you pull forcefully from the leaf, it will break, leaving the root intact.
• However, if you apply even and continuous energy, sensing the connection to the root, you can extract the entire plant.

In the same way, when pulling an opponent, the arm is merely a bridge—a point of contact that leads to deeper control. If you attempt to pull only the arm, resistance will naturally occur, and the opponent may counteract or disconnect. Instead, by extending the force through their structure down to their feet, you affect their balance and can uproot them completely.

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Exploring the Theories Behind This Principle:

1. Whole-Body Connection (整體勁, Zheng Ti Jing)

   • Power in Tai Chi is never local; it comes from an integrated body structure.
   • When pulling, the force should travel through the opponent’s frame down to their feet rather than stopping at the arm.

2. The Principle of Rooting and Uprooting

   • A well-rooted opponent is difficult to move because their weight is well-distributed and connected to the ground.
   • Effective pulling requires disrupting this connection, creating instability in their stance.

3. Indirect Force Application (間接用力, Jian Jie Yong Li)

   • Rather than using brute force at the contact point, skilled practitioners transmit force deeper into the opponent’s body.
   • This is done by sensing and manipulating their center of mass.

4. The Principle of Yielding (借力, Jie Li)

   • Instead of pulling forcefully, a practitioner guides and redirects the opponent’s structure, leading them into imbalance.
   • The use of spiral force (纏絲勁, Chan Si Jing) can enhance this effect by wrapping energy around their body rather than applying a direct linear pull.

5. Timing and Energy Distribution

   • The energy applied should be even and continuous to avoid premature resistance.
   • Sudden force at the wrong moment causes the opponent to stiffen or break contact, much like snapping a leaf instead of pulling the whole plant.

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Conclusion:

To pull effectively in Tai Chi, do not focus solely on the opponent’s arm. Instead, use their arm as a bridge to connect to their root, ensuring the force reaches their feet. This method prevents resistance, maintains structural integrity, and maximizes control over the opponent’s balance.

The analogy of pulling a blade of grass to describe the principles of na (拿 - grasping/controlling) and fa (發 - issuing/releasing) in martial arts, particularly in the context of grappling or chin na, is quite insightful. Let's break down the analogy and explore the underlying theories.

Restated Description:

The analogy suggests that effectively controlling and uprooting an opponent is similar to pulling a blade of grass. A forceful, direct pull on the leaf (analogous to grabbing an opponent's arm without connection) will likely result in the leaf (the arm) breaking or the grip slipping. Instead, the correct approach involves a softer, more yielding initial contact, akin to gently grasping the leaf. The crucial step is then applying a focused, even force that penetrates down to the root of the grass (analogous to connecting through the opponent's body to their feet). This "root connection" allows for a more effective and complete "uprooting" (controlling and destabilizing the opponent). Thus, pulling an opponent shouldn't be just about grabbing their arm; the arm is merely a conduit. The goal is to connect the force through the arm to the opponent's entire structure, ultimately affecting their balance and stability from the ground up.

Theory Exploration:

This analogy touches upon several key principles in martial arts, particularly those emphasizing internal power and leverage:

1. Jin (勁 - Power/Force): The concept of jin is central here. It's not just brute strength, but rather a refined, coordinated force that originates from the ground, travels through the body, and is expressed through the point of contact. The grass analogy highlights the difference between li (力 - raw physical strength) and jin. Pulling the grass with li is like yanking the leaf; it's superficial and ineffective. Using jin is like the controlled, focused pull that reaches the root.

2. Song (鬆 - Relaxation/Looseness): The initial "softness" in grasping the leaf (and the opponent's arm) is crucial. This relates to the principle of song. Relaxation allows for better force transmission and prevents rigidity, which can hinder the flow of jin. A tense grip will likely break, just as a tense body will be less effective at generating and transmitting power.

3. Zheng (整 - Alignment/Unity): The connection to the "root" emphasizes the importance of whole-body alignment. Zheng refers to the coordinated movement of the body as a single unit. This is how the force generated from the ground can travel efficiently through the legs, torso, and arms to the point of contact. Without this connection, the pull will be weak and ineffective, like trying to pull the grass with just your fingertips.

4. Li (力 - Leverage/Force): While li has already been defined as raw physical strength, it is also important to consider the concept of leverage. By connecting to the opponent's root (their center of gravity and base of support), you gain significant leverage. You're not just pulling on an arm; you're manipulating their entire structure, making it much easier to destabilize and control them.

5. Fa Jing (發勁 - Issuing Force): The final "click" or "uprooting" action corresponds to fa jing. This is the explosive release of the accumulated and focused force. It's not just a sudden jerk, but rather the culmination of the proper alignment, relaxation, and connection, resulting in a powerful and efficient transfer of energy.

In essence, the grass-pulling analogy illustrates the principles of using whole-body power, proper alignment, relaxation, and leverage to effectively control and manipulate an opponent, rather than relying on brute strength alone. It emphasizes the importance of connection and the flow of force through the body to achieve a more complete and effective outcome.

黎老師

 黎老師

Teacher Li’s Five Basic Training Methods

Master Li's Peng Energy Training, and Isolate the Waist from Kua

Teacher Li’s Five Basic Training Methods

Teacher Li’s Five Basic Training Methods

These five basic training exercises are designed to develop body-mind coordination, sinking ability (沉), connection (整體), and the natural movement of Qi in Tai Chi. Below are the theories and purposes behind each training:

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1. When You Sink, Your Hands Float Up (But Imagine Your Hands Going Forward, Not Upward)

Purpose:

• Develops the feeling of opposing forces in Tai Chi—while the body sinks, the hands naturally float up.
• Trains sinking (沉) without stiffness. If the hands are lifted by intention (yi 意), rather than physical effort, it enhances whole-body connection.
• The instruction to imagine the hands going forward (instead of up) prevents excessive tension in the shoulders and allows for a natural lifting of the arms through the entire body rather than isolated arm movements.

Theory:

• In Tai Chi, power and movement are generated by the interaction of opposing forces (陰陽交互).
• The upward floating of the hands comes from the downward sinking of the body—a principle similar to a boat rising when water sinks underneath it.
• This is an example of 反向力 (opposing forces)—one of Tai Chi’s core movement principles.

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2. When You Sink, Your Hands Sink Also

Purpose:

• Strengthens the connection between the upper and lower body.
• Develops awareness of whole-body sinking (整體下沉), where the Qi (氣) and energy sink along with the body rather than being disconnected.
• Trains relaxation (鬆), ensuring the arms remain connected to the movement of the dantian instead of becoming independent or stiff.

Theory:

• When the whole body sinks together, the fascia (筋膜), tendons, and ligaments move in harmony, creating a feeling of unity.
• This movement can be linked to storing energy (蓄勁)—by sinking and gathering, energy is accumulated before expansion.
• This follows the Tai Chi breathing principle, where sinking (沉) is associated with exhalation, relaxation, and internal energy gathering.

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3. When You Sink, One Hand Floats Up, the Other Goes Down with the Sinking

Purpose:

• Develops spiraling energy (螺旋勁) and balance between Yin and Yang.
• Trains coordination between upper and lower body—one part of the body rises while another sinks.
• Helps in understanding Tai Chi’s core principle of separation of Yin and Yang (陰陽分明) in movement.

Theory:

• This is a direct application of 開合 (opening and closing) and 陰陽 (opposing energies).
• It mimics natural energy flow in Tai Chi—one side expands while the other contracts, just like how weight shifts between left and right in push hands or form practice.
• This movement trains the body’s ability to redirect force, which is essential in applications like absorbing and neutralizing force in push hands (推手).

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4. The Opposite of #3 (One Hand Sinks, the Other Floats Up)

Purpose:

• Reinforces the concept of spiraling movements in Tai Chi.
• Develops dantian-driven movement, ensuring that the hands are not moved independently but rather connected to the whole-body motion.
• Trains the practitioner to maintain a sense of balance and structure while switching between Yin and Yang.

Theory:

• All Tai Chi movements involve rotation and spiraling, and this exercise builds the internal feeling of these opposing movements.
• Helps to loosen the joints, especially the shoulders and hips (胯), making them more adaptable for movement changes.
• This mirrors the natural qi flow during breathing—as one area gathers energy, another releases it.

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5. Your Hands and Arms Form a Circle in Front of Your Belly; When You Stand Up, They Float Up; When You Sink, They Sink

Purpose:

• Develops the feeling of Qi circulation in a closed-loop manner.
• Strengthens the mind-body connection and the ability to move as one unit rather than in isolated segments.
• Trains the practitioner to sense the relationship between the center (dantian) and the limbs.

Theory:

• The circular shape represents Tai Chi’s core movement principle of roundness (圓)—energy and force should never move in straight lines but always in curved, continuous paths.
• This exercise strengthens the peng (掤) structure, as the circular shape of the arms maintains the energy throughout the movement.
• Dantian connection is developed, as movement is initiated from the center rather than from the arms themselves.

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Overall Insights on the Five Methods

• These five exercises train the body to move in harmony with natural forces (gravity, sinking, expansion).
• They reinforce the principles of Tai Chi, such as 鬆 (relaxation), 沉 (sinking), 開合 (opening & closing), and 旋 (spiraling rotation).
• They help develop sensitivity to internal energy movement (內勁), which is crucial for higher-level Tai Chi practice.
• These methods build a foundation for advanced applications, including push hands, fa jin (發勁), and martial applications.

Letter Exchange

 Letter Exchange

Sherry1

Sherry1

 Hello Peter! 

I look back on our time together fondly and often think deeply about the teachings from our seminar last November. I wanted to propose something for you to think about regarding English translation and to see if where I am going with it in my mind seems correct in your opinion.

When working within original body positions and original space positions while I am practicing, we are directed (when taught in English) to “borrow” gravity and momentum. 

The more I practice and the more I think about it the more I feel like I am not necessarily taking or returning anything, which in my mind is “borrowing”, but more as if I am “partnering” with the gravity and the space within the moment as if we are dancing together.  

I think and feel this often, so thought I would share my idea of “partnership”. 

 

I hope this note finds you well. Best wishes to you and Master Wu

Sherry

Dear Sherry,

It was so wonderful to hear from you! I truly enjoyed our time together in Plymouth, and I often reflect on the insightful discussions we had. Thank you for sharing your thoughtful perspective on "borrowing" force from gravity and momentum.

I find your concept of "partnership" incredibly insightful and resonant. I completely understand your feeling that it's less about taking or returning, and more about a harmonious dance with gravity and space. Your description of partnering captures the essence of a deeper connection and integration.

Your experience aligns beautifully with my understanding of the practice. When working within original space positions, the goal is to maneuver all parts of the body to meet the point that remains constant. This allows the Qi to gather, leading to a profound sense of peace and comfort. In the original body positions, most joints maintain their angles, creating a complete posture without collapsing. The movement itself connects the body to the whole universe.

When we "partner" with gravity, it allows for a natural sinking and rebounding, which effectively loosens the joints and straightens the spine. Your feeling of dancing with gravity is spot on!

I wholeheartedly agree with your idea of partnership, and I believe it beautifully illustrates the Chinese concepts of 開 (open) and 合 (close) in relation to the universe, especially in our current time on Earth. It’s a wonderful way to explain this to western students.

I'm very interested in exploring your feelings and the theories behind this further. I'm curious, when you feel this partnership, what specific sensations arise? Are there particular movements or aspects of the practice that enhance this feeling? Do you find this partnership changes your perception of your body in relation to the space around you?

Your insights are so valuable, and I was wondering if you would be interested in writing about your experiences and reflections. I believe your perspective would be incredibly beneficial to others. We could potentially feature your writing in the next issue of the Tai Chi Periodical or in Master Wu's future books.

Thank you again for sharing your wonderful insights. I look forward to hearing from you.

Warmly,

Peter

Guidance from Masters

 Guidance from Masters

Master Wu

 Wayne Ca 許永強

Teacher Yu

Teacher Wang

Teacher Yen's Training

 Teacher Yen's Training

Teacher Zhao

Teacher Secretary General

Teacher Zhuang

黎老師

Ahmed 

Letter Exchange

Others

拿 (Na) and 發 (Fa)

拿 (Na) and 發 (Fa) 

In Tai Chi Push Hands (推手), the relationship between 拿 (Na) and 發 (Fa) is fundamental to controlling and issuing force. Let’s explore the theories behind Na (拿) and Fa (發) and how they work together.

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1. What is 拿 (Na)?

拿 means to seize, control, or connect to the opponent without excessive force.

• It’s like picking up a handbag by the handle—you don’t squeeze too hard or let it slip.
• You establish a firm yet relaxed grip (粘黏) so that you can lead the opponent’s force in different directions.
• 拿 is often used before 發 (Fa) to position the opponent into a vulnerable structure.

Key principles of 拿:

柔 (Softness) – You must connect without using brute strength.

粘 (Adhesion) – Maintain continuous contact, sticking to their movement.

引 (Leading) – Guide their force rather than resisting directly.

Three Classical Na Techniques:

1. 引進 (Yin Jin) – Leading their energy forward or off-balance.
2. 牽動 (Qian Dong) – Slightly pulling or redirecting their movement.
3. 制約 (Zhi Yue) – Controlling their joints or structure subtly.

Example:

When your opponent pushes, instead of resisting, you lightly adhere (拿) and lead their force into emptiness before countering.

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2. What is 發 (Fa)?

發勁 (Fa Jin) means to release or issue explosive force.

• After establishing 拿 (Na), you can release power (Jin 勁) at the right moment.
• 發 is not just about pushing—it’s about releasing stored energy efficiently.
• Proper 發 does not rely on muscular strength but on relaxed elasticity (彈勁).

Key principles of 發:

鬆 (Relaxation) – Tension blocks energy release; relaxation allows stored force to release naturally.

彈 (Elasticity) – Power is stored like a bowstring and suddenly released.

整 (Wholeness) – Power must come from the whole body, not just the arms.

Example:

After using 拿 (Na) to lead your opponent off balance, you release force (發) by expanding from the ground up, sending them flying.

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3. The Relationship Between 拿 and 發

🔹 拿 is preparation, 發 is execution.

🔹 拿 establishes control, 發 capitalizes on it.

🔹 Without 拿, 發 is just brute force. Without 發, 拿 is incomplete.

Analogy: Holding and Releasing a Bow

• 拿 (Na) is like pulling back the bowstring and aiming.
• 發 (Fa) is like releasing the arrow with explosive precision.

If you 发 (Fa) without a good 拿 (Na), it’s like shooting without aiming.

If you 拿 (Na) but never 发 (Fa), it’s like holding a bowstring forever without releasing.

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4. How to Train 拿與發 in Push Hands

🔹 Step 1: Practice 拿 (Na) without using brute force.

• Exercise: Hold your partner’s wrist like a handbag—firm but relaxed.
• Maintain contact without squeezing and feel their movement.

🔹 Step 2: Learn to redirect their force.

• Exercise: When they push, lead them slightly off balance before countering.

🔹 Step 3: Combine 拿 and 發 seamlessly.

• Exercise: Use 拿 to pull their weight onto one leg, then 发 by releasing stored energy from the ground.

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5. Advanced Theories:

1) Borrowing Force (借力)

• 拿 is about borrowing the opponent’s momentum and turning it against them.
• If they push hard, 拿 absorbs and redirects it before 發 releases the energy.

2) Yin-Yang Transformation (陰陽轉換)

• 拿 (Na) is Yin (soft, receiving).
• 發 (Fa) is Yang (explosive, issuing).
• Mastery of Tai Chi Push Hands means seamlessly switching between Yin (拿) and Yang (發).

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Conclusion:

1. 拿 (Na) allows you to control and connect, setting up the perfect opportunity for 發 (Fa).
2. 發 (Fa) is the final execution, where stored force is released explosively.

3. The analogy of pulling a blade of grass to describe the principles of na (拿 - grasping/controlling) and fa (發 - issuing/releasing) in martial arts, particularly in the context of grappling or chin na, is quite insightful. Let's break down the analogy and explore the underlying theories.

   Restated Description:

   The analogy suggests that effectively controlling and uprooting an opponent is similar to pulling a blade of grass. A forceful, direct pull on the leaf (analogous to grabbing an opponent's arm without connection) will likely result in the leaf (the arm) breaking or the grip slipping. Instead, the correct approach involves a softer, more yielding initial contact, akin to gently grasping the leaf. The crucial step is then applying a focused, even force that penetrates down to the root of the grass (analogous to connecting through the opponent's body to their feet). This "root connection" allows for a more effective and complete "uprooting" (controlling and destabilizing the opponent). Thus, pulling an opponent shouldn't be just about grabbing their arm; the arm is merely a conduit. The goal is to connect the force through the arm to the opponent's entire structure, ultimately affecting their balance and stability from the ground up.

   Theory Exploration:

   This analogy touches upon several key principles in martial arts, particularly those emphasizing internal power and leverage:

   1. Jin (勁 - Power/Force): The concept of jin is central here. It's not just brute strength, but rather a refined, coordinated force that originates from the ground, travels through the body, and is expressed through the point of contact. The grass analogy highlights the difference between li (力 - raw physical strength) and jin. Pulling the grass with li is like yanking the leaf; it's superficial and ineffective. Using jin is like the controlled, focused pull that reaches the root.

   2. Song (鬆 - Relaxation/Looseness): The initial "softness" in grasping the leaf (and the opponent's arm) is crucial. This relates to the principle of song. Relaxation allows for better force transmission and prevents rigidity, which can hinder the flow of jin. A tense grip will likely break, just as a tense body will be less effective at generating and transmitting power.

   3. Zheng (整 - Alignment/Unity): The connection to the "root" emphasizes the importance of whole-body alignment. Zheng refers to the coordinated movement of the body as a single unit. This is how the force generated from the ground can travel efficiently through the legs, torso, and arms to the point of contact. Without this connection, the pull will be weak and ineffective, like trying to pull the grass with just your fingertips.

   4. Li (力 - Leverage/Force): While li has already been defined as raw physical strength, it is also important to consider the concept of leverage. By connecting to the opponent's root (their center of gravity and base of support), you gain significant leverage. You're not just pulling on an arm; you're manipulating their entire structure, making it much easier to destabilize and control them.

   5. Fa Jing (發勁 - Issuing Force): The final "click" or "uprooting" action corresponds to fa jing. This is the explosive release of the accumulated and focused force. It's not just a sudden jerk, but rather the culmination of the proper alignment, relaxation, and connection, resulting in a powerful and efficient transfer of energy.

   In essence, the grass-pulling analogy illustrates the principles of using whole-body power, proper alignment, relaxation, and leverage to effectively control and manipulate an opponent, rather than relying on brute strength alone. It emphasizes the importance of connection and the flow of force through the body to achieve a more complete and effective outcome.

4. Together, they create effortless power—soft yet unstoppable.