The Inner Structure of Tai Chi: Mastering the Classic Forms of Tai Chi Chi Kung

292 Pages·2005·5.35 MB·English

by  Mantak Chia

Acknowledgments
The Universal Tao Publications staff extend our gratitude to the many
generations of Taoist Masters who have passed on their special lineage, in the
form of an oral transmission, over thousands of years. We thank Taoist Master I
Yun (Yi Eng) for his openness in transmitting the formulas of Taoist Inner
Alchemy. We also thank Wu-style Tai Chi Master Edward Yee, who taught
Master Chia the complete Tai Chi system; Tai Chi Master P. Y. Tam for the
teaching of Tai Chi Chi Kung; and Master Cheng Yao-Lun for his teachings of
Changing the Tendons and Sinews and Washing the Bone Marrow.
We offer our special thanks to Juan Li for his fine illustrations and for his
preparation of the original draft of the first half of the manuscript. As always, he
has played an integral role in presenting the Universal Tao concepts and
techniques.
We express our deep appreciation to Jampa Mackenzie Stewart for his writing
contributions and for his overall help in organizing and editing the first edition of
this book, and we also thank Judith Stein, Kimberly Baldt, Dennis Lewis, Gary
Oshinsky, Karl Danskin, Lynnette Brooks, and Michael Manelis for their
assistance in editing and producing that edition. A special thank-you also goes to
Saysunee Yongyod, photographer; Udon Jandee, illustrator; and Raruen
Keawpadung for computer graphics.
We also wish to thank our editors at Inner Traditions, Susan Davidson and
Vickie Trihy, as well as designer Priscilla Baker, for their valuable contributions
to this new edition of Inner Structure of Tai Chi.
We offer our eternal gratitude to our parents and teachers for their many gifts
to us. Remembering them brings joy and satisfaction to our continued efforts in
presenting the Universal Tao System. As always, their contribution has been
crucial in presenting the concepts and techniques of the Universal Tao. We wish
to thank the thousands of unknown men and women of the Chinese healing arts
who developed many of the methods and ideas presented in this book.
Contents
Cover Image
Title Page
Acknowledgments
Putting Tai Chi Chi Kung into Practice
Foreword
Preface
Introduction
SITTING ENERGY MEDITATION
STANDING ENERGY MEDITATION
MOVING ENERGY MEDITATION
Chapter 1. The Origins of Tai Chi Chi Kung
WU CHI
CHI: THE SOURCE OF ALL MOVEMENT
FIVE ELEMENTS OR PHASES
FROM WHERE DO WE DERIVE OUR LIFE FORCE?
TAI CHI: A VITAL PART OF THE UNIVERSAL TAO SYSTEM
INTEGRATING YOUR MEDITATIONS INTO MOVEMENT
Chapter 2. Why Practice Tai Chi Chi Kung?
TAI CHI CHI KUNG IMPROVES POSTURE
TAI CHI CHI KUNG STRENGTHENS THE NERVOUS SYSTEM
TAI CHI CHI KUNG BENEFITS CHRONIC ILLNESS STATES
TAI CHI CHI KUNG CLEARS NEGATIVE EMOTIONS
TAI CHI CHI KUNG BENEFITS THE CONNECTIVE TISSUE, TENDONS,
MUSCLES, AND CIRCULATION OF CHI
Chapter 3. Basic Principles of Tai Chi Chi Kung
STAY ROOTED IN EACH MOVEMENT
MAINTAIN YOUR CENTER OF GRAVITY IN THE LOWER TAN TIEN
KEEP THE BODY VERTICALLY ALIGNED, AS IF SUSPENDED FROM THE
CROWN
BREATHE WITH THE LOWER ABDOMEN
OPEN THE JOINTS THROUGH GENTLE INWARD ROTATION
INTEGRATE THE ENTIRE STRUCTURE AND SPIRAL THE EARTH FORCE
GENTLY TWIST THE ANKLE JOINTS
GENTLY SPIRAL THE KNEE JOINTS
OPEN THE KUA AND ALIGN THE HIPS AND SACRUM
ACTIVATE THE CHI BELT AT THE WAIST
DIRECT FORCE THROUGH THE SPINAL COLUMN: POWER TRAIN
SINK THE CHEST AND SHOULDERS AND ROUND THE SCAPULAE
ACTIVATE AND ALIGN THE ER CHUI HSIA POINT (T2) AND THE TA CHUI
POINT (C7)
RELAX THE BODY AND CALM THE MIND
CLEARLY DISTINGUISH YIN AND YANG
COORDINATE INNER AND OUTER, MIND AND BODY
Chapter 4. Warm-Up Exercises and Preparation
ENERGETIC PREPARATIONS FOR TAI CHI CHI KUNG
Chapter 5. Tai Chi Chi Kung Thirteen Movement Form
INTRODUCTORY MOVEMENTS
CORE MOVEMENTS: LEFT-HAND FORM
CORE MOVEMENTS: RIGHT-HAND FORM
CONCLUDING MOVEMENTS
SUMMARY: COMPONENTS OF THE TAI CHI CHI KUNG FORM
Chapter 6. Sequence for Home Practice
BEGINNING LEVEL
INTERMEDIATE LEVEL
ADVANCED PRACTICE
Chapter 7. Yin/Yang and Inner Smile Form
YIN AND YANG IN TAI CHI CHI KUNG
RELAXATION AND ACTIVITY
EARTH AND HEAVEN
EMPTINESS AND FULLNESS IN THE LEGS AND ARMS
FUNCTIONAL OPPOSITION
AVOID THE FAULT OF DOUBLE-WEIGHTEDNESS
BENDING AND STRAIGHTENING
UP AND DOWN, ADVANCING AND RETREATING, LEFT AND RIGHT
SOFT AND HARD
YIN/YANG AND INNER SMILE FORM
INTRODUCTORY MOVEMENTS: WU CHI STANCE
OPENING TAI CHI
CONCLUSION
Chapter 8. Rooting and Grounding: Connecting with the Earth
WHAT IS ROOTING?
WU WEI AND ROOTING
ROOTING EXERCISES
SPIRALING MULTIPLIES THE FORCE OF AN ADVANCE
ROOTING FORM
Chapter 9. Transferring Chi Through the Body
MOVING THE FORCE THROUGH THE SPINE
ALIGNING THE SPINE
SINKING THE CHEST
SCAPULA AND ELBOW CONNECTIONS
PUSHING
Chapter 10. Activating the Tendons
WHY THE TENDONS?
MIND-EYE-HEART STYLE
ACTIVATING THE TENDONS IN TAI CHI CHI KUNG
Chapter 11. Tan Tien Form
WORKING WITH THE TAN TIEN IN TAI CHI CHI KUNG
Chapter 12. Healing Form: Connecting the Organs with the Five Directions
DRAW THE CHI OF THE FIVE DIRECTIONS
HEALING FORM PRACTICE
Chapter 13. Skin-and Bone-Breathing Form
BASIC EXERCISES
INCORPORATING SKIN BREATHING AND BONE BREATHING INTO TAI CHI
CHI KUNG
Chapter 14. Integrated Structure Form
COCKING THE BOW
ABSORBING AND DIRECTING ENERGY
ACHIEVING ONENESS WITH THE UNIVERSE
Chapter 15. Steel Wrapped in Cotton: Martial Arts Applications
WARD OFF
WARD OFF COMBINATIONS
ROLLBACK
PRESS
PUSH
PULL DOWN
SPLIT
ELBOW ATTACK
SHOULDER STRIKE
SINKING FORCE
SINGLE WHIP
CUTTING LEG
INCORPORATING APPLICATIONS INTO THE TAI CHI FORM
Chapter 16. Dance of the Tao
Appendix 1. Energetic Preparations for Tai Chi Chi Kung
INNER SMILE
MICROCOSMIC ORBIT MEDITATION
IRON SHIRT CHI KUNG STANDING MEDITATION
Appendix 2. Tai Chi Physiology
INNER STRUCTURE
TAI CHI CHI KUNG FORM
TENDONS
RESEARCH
CONCLUSIONS
Bibliography
The Universal Tao System and Training Center
THE UNIVERSAL TAO SYSTEM
THE UNIVERSAL TAO TRAINING CENTER
About the Authors
About Inner Traditions • Bear & Company
Books of Related Interest
Copyright & Permissions
Putting Tai Chi Chi Kung into Practice
As you will read in the first chapter of this book, Tai Chi was originally
developed as a martial art, with offensive and defensive movements. Nowadays
Tai Chi is most often practiced as a moving meditation; in the Universal Tao
practice of Tai Chi we focus on strengthening the internal body.
The practices described herein have been used for thousands of years by
Taoists trained by personal instruction. When Tai Chi is practiced as a martial
art, the degree of damage visited on one’s opponent can range from harmless to
lethal. The reader should practice movements taught in this book with great care
and should not undertake these practices without also receiving personal
instruction from a certified instructor of the Universal Tao. Universal Tao
instructors can be located at our Web sites: www.universaltao.com and
www.taoinstructors.org.
The practices described herein are not intended to be used as an alternative or
substitute for professional medical treatment and care. If a reader is suffering
from a mental or emotional disorder, he or she should consult with an
appropriate professional health care practitioner or therapist. Such problems
should be corrected before one starts training. People who have high blood
pressure, heart disease, or a generally weak condition should proceed cautiously,
having received prior consent from a qualified medical practitioner.
The Universal Tao and its staff and instructors cannot be responsible for the
consequences of any practice or misuse of the information in this book. If the
reader undertakes any exercise without strictly following the instructions, notes,
and warnings, the responsibility must lie solely with the reader.
Foreword
JAMPA MACKENZIE STEWART, OMD
SENIOR UNIVERSAL TAO INSTRUCTOR
I had been practicing and teaching Tai Chi for about ten years when I first met
Master Mantak Chia in 1982. I had already learned Old Chen style, Yang style,
Wu style, Cheng Man-Ching style, and Twenty-Four style Tai Chi. In fact, I
knew so many different Tai Chi forms that I could not practice them all in one
day.
For years I had read books about the mysterious inner changes that were
supposed to take place as a result of Tai Chi practice—transforming sexual
energy into chi and chi into spirit. Yet the Tai Chi teachers I studied with either
didn’t know about these practices or wouldn’t divulge their knowledge. While I
practiced hard what I had been taught, I was frustrated by the snail’s pace at
which I seemed to be progressing. I was elated to finally find Mantak Chia, a
true Taoist master who was openly teaching the esoteric secrets of Taoist inner
alchemy.
Still, the last thing I wanted to learn was another Tai Chi form! When I first
saw Master Chia’s Tai Chi Chi Kung form, there seemed to be nothing to it—
only Grasping the Bird’s Tail and Single Whip. I already knew five different
ways of doing these movements. I was therefore able to learn Master Chia’s
form in one day. Or so I thought.
I was quite proud of my Tai Chi when I went to the Catskill Mountains in
upstate New York for Master Chia’s teacher training retreat in the summer of
1986. Master Chia required that all his instructors learn Tai Chi Chi Kung as a
prerequisite for teaching the higher-level practices of the Universal Tao. “No
sweat,” I thought. “My years of prior training will stand me in good stead.”
What a rude and humiliating awakening I was in for! Master Chia was
merciless with me and brutally frank in his assessment of my Tai Chi. “You
barely passed,” he told me. “How can you practice Tai Chi for so many years
and still have no root?” Each successive year thereafter he would say to me,
“You still don’t get it! No spinal cord power. No spiraling. If you teach Tai Chi
you have to know these things.”