Tai chi

T'ai Chi Chuan (太極拳 - tai4 ji2 quan2) is an internal Chinese martial art which is now practiced largely for its health and longevity benefits. It is known as an art of slow-motion moving-meditation based on a series of fluid, non-impact exercises. The form is designed to increse natural strength, nurture relaxation and intuitive responsiveness, provide skills for physical combat, and lead the practitioner to master focus, discipline, balance, and external and internal awareness. As a combat form, it is one of a number of ancient martial arts which are designed to be employed exclusively for defense.

"Tai Chi Chuan" loosely translates as "Supreme Ultimate Boxing" or "Grand Ultimate Fist". It is closely associated with the practice of Taoism, and incorporates many Taoist principles into its practice.

The following quotes were taken from one of the first writings published on the internal arts written in the late 1800s by Li I-Yu, translated by Douglas Wile in lost Tai-Chi classics of the late Qing Dynasty.

"How wonderful is T'ai Chi Chuan whose movements follow nature.

The whole body filled with one unbroken chi.

Use the mind and not strength.

The body feels relaxed and the chi lively.

For everywhere chi goes there is a manifestation in the body.

All this is a function of the mind and has nothing to do with brute force.

Movement arises from stillness, But even in movement there is stillness.

The spirit leads the chi in its movement...

Let the strongest aggressor attack us,

While four ounces deflect a thousand pounds.

T'ai Chi styles

There are several major styles of Tai Chi Chuan:

Wudang (武當) - Wudang style Tai Chi Chuan concentrates on the spiritual or even transcendental level of Tai Chi Chuan, as a result it is not practised by many today. There is a modern style by the name Wudan, but this is a more practical, self-defense oriented style similar to Wu style.

It is reputed to have been invented by the Taoist priest Zhang San Feng aka Chang San-feng in the 13th century. Wudang kung fu was first taught to Taoist priests in the Purple Summit Temple on Wudang Mountain, where Zhang San Feng developed it. However, it was a secular disciple, Wang Zong Yue, who first called the art Tai Chi Chuan.

Chen style (陳氏) - Of the many Tai Chi Chuan styles that exist today the Chen style is best known for its martial art aspects.

Historically documented from the 1700s. It originates in the Chen clan village in Wen County, Henan Province (河南溫縣陳家溝). The first documented teacher was Chen Chang-xing (陳長興 Chen Shing Xing) (1771-1853). One legends says Chen learned tai chi from Jiang3 Fa1 (蔣發).

Some martial art historians claim that Wang Zong Yue taught Wudang to the Chen family, but this cannot be confirmed. On the other hand the the Chen family claims that it was Wang Zong Yue who learned Tai Chi Chuan from them.

Yang style (楊家) - The most popular and widespread style, concentrating primarily on health-improvement.

It was developed in the early 1800s. The founder of Yang style was Yang Lu Chan (楊露禪 aka Yang Fu-Kui 楊福魁 1799-1872), who studied under Chen Chang-xing (1771-1853) and later modified Chen style tai chi to produce Yang style.

Yang Lu Chan passed his art to

his son Yang Jian Hou (1839-1917), who passed it to his son Yang Cheng-Fu (楊澄甫 Yang Shao-Ching) (1883-1936). Yang Cheng-Fu removed the vigorous "Fa-jing" (release of power), energetic jumping, heavy stepping, and other difficult movements to create "Dai Jia" (large frame style). Dai Jia has slow, steady, and soft movements suitable for general practitioners. Thus, Yang Cheng-Fu is largely responsible for systemizing and popularizing the Yang style tai chi practiced today.
his son Yang Ban Hou (1837-1890) who taught Wu Chuan You who founded his own Wu style.
Wu You Xiang who also developed his own Wu style (earliar than Wu Chuan You).
his student Cheng Man-ch'ing (Zheng Manqing) shortened and simplified the Yang form, supposedly to emphasise the health benefits and make it more accessible, though, according to some, the changes were introduced to make it more practical as a fighting art. Cheng's style is particularly popular in Taiwan, Southeast Asia and the U.S.A. (where Cheng spent his final years).

Wu style of Wu Yu Xiang (武家) - founded by Wu Yu Xiang (武禹襄) (1813-1880).

Wu style of Wu Chuan You (吳家) - founded by Wu Chuan You (吳全佑) (1834-1902).

Sun style (孫家) - It was developed by Sun Lu Tang (孫祿堂) (1861-1932), who was expert in all three internal kungfu styles. He absorbed the best of the Chen, Yang and Wu (Wu Yu Xiang) styles to develop his own style, which is characterized by small circular movements and high stances.

T'ai Chi training and techniques

The term "t'ai chi" is held to be related to the t'ai chi t'u (taijitu), more commonly known as the "yin-yang" diagram. T'ai chi techniques thus balance yin (soft/receptive) and yang (hard/active) principles in a number of ways.

T'ai chi training works on the Taoist principle that in order to become hard, one must first be soft; in order to be fast, one must first be slow; and in order to develop strength, one must cultivate weakness. The core of training is the solo form, a slow sequence of movements which emphasise natural movement and relaxation. The solo form is essentially a catalog of movements that are practiced individually in application scenarios to prepare for combat.

Other training exercises include:

weapon forms employing the straight sword (jian), a heavier curved sword (dao, which is actually considered a big knife), fan, and spear.
a two-person form (san shou);
"pushing hands" (t'ui shou / tuishou) - an exercise in which partners attempt to push each other to upset the opponent's balance.
breathing exercises (ch'i kung / qigong) to develop ch'i (qi) or internal energy. These are often taught as a completely separate system.

T'ai Chi combat techniques are similar to those found in other Chinese martial arts, with an emphasis on close physical proximity and fluid responsiveness. Pushes and open hand strikes are more common than punches, and kicks are usually to the legs and lower torso. Elbows and shoulders are commonly used to strike, and there are a number of locks (chin na), particularly applied to put pressure on the opponent's elbows. Despite its "soft" image, t'ai chi techniques can be lethal or incapacitating, with strikes to the eyes, throat, heart, and groin commonly used. However, most T'ai Chi forms are both trained and physically designed to be employed for defense. Recently there has been some divergence between those who practice T'ai Chi as a combat technique, and those who are more interested in its benefits to physical and mental health.