Taoist tai chi

Two Taoist Tai Chi practitioners performing the movement Wave Hands like Clouds (or Cloud Hands)

Taoist Tai Chi is an exercise form of tai chi chuan which is taught in more than 25 countries by the non-profit Taoist Tai Chi Society of Canada and associated national Taoist Tai Chi societies. It is a modified form of Yang style Tai Chi Chuan developed by Taoist monk Moy Lin-shin. Moy incorporated principles of Lok Hup Ba Fa and other internal arts to increase the health benefits of practising the form.

Taoist Tai Chi Awareness Days have been proclaimed by municipal governments across Canada since the 1980s to acknowledge that "the slow and graceful movements of Tai Chi relax and strengthen the body and mind, help to relieve stress, develop flexibility and coordination which is particularly beneficial to seniors and others in combating a variety of health conditions and disabilities" These proclaimed days also serve to acknowledge that "members of the Taoist Tai Chi Society contribute many hours of service to our community, conducting fund-raising campaigns and events that have benefited many charitable organizations and other worthy causes"

Health benefits

Practitioners find that Taoist Tai Chi improves flexibility, strength, balance and circulation. There is good scientific evidence that Taoist Tai Chi reduces the incidence of falls in the elderly and the associated broken bones and shortened life span. There is also some evidence that Tai Chi can "boost the immune system and ease pain."

Form principles

Taoist Tai Chi has several principles of movement that are meant to be a part of every posture;, these principles are what defines Taoist Tai Chi as a unique tai chi practice. Several of these are attributes espoused by many non-Society teachers, but are expressed somewhat differently than is traditional within Taoist Tai Chi. Here is a brief description.

Position of the feet "45/90"

the principle of 45/90 refers to the desired degree of the feet in relation to one another, usually with the front foot at 90 degrees (straight forward) and the back foot (left or right) at 45 degrees outward. This is meant to aid in squaring the hips.

"Squaring the hips"

at the end/forward position of a movement (such as Single Whip) the hips of a practitioner should be square or facing completely forward and in line with the front or "90" foot. Conversely, when at the rollback or beginning of a posture the hips should be in line with the back or "45" foot. The professed health benefit of this is that it facilitates a turning/stretching of the spine and an opening of the pelvic region (specifically the hip joint).

"In-stepping/out-stepping"

In order to properly square the hips, the feet should be placed on either side of a straight imagined line. Stepping either too far outside or inside the line makes the space between the feet either too large or to small to square the hips.

"Head to heel"

there should be a straight line from the top of the head to the heel of the rear foot in all forward positions.

Knee requirement

The knee should not extend beyond the toes to prevent injury.

Weight placement

In Taoist Tai Chi, similar to the teaching of Wu style Tai Chi Chuan, only one foot should be weight bearing at a time. Also referenced as one foot being Yin or empty and another being Yang or full.

Foundation exercises

In addition to the full 108 Taoist Tai Chi set, students are taught a unique group of cyclical foundation exercises that focus on the joints, called "the jongs". Most of these exercises, either in their form or execution, are completely unique to Taoist Tai Chi. These exercises are not only used as preliminaries to the form, they are espoused as being the basic elements that provide health benefit in the varying movements of Taoist Tai Chi. Instructors often explain postures by referring to a foundation exercise.

The main foundations include:

• A basic forearm rotation: the forearms are held up and forward and rotate in and out. The hands are located in front of the left and right meridian. The elbows are stationary.
• A rotation of the arms in front of the body: making a circular motion with the hands: where one pushes away the other pulls in. The thumbs move from the central axis of the body. It is mainly an upper body stretch in which the arms move outward from the center and then back.
• "Dan Yu" (spine stretching). A squatting exercise meant to work primarily the pelvic region, the legs and the lower back. Fifty or more repetitions may be performed in advanced classes. The feet are placed in a stance wider than the shoulders. When squatting the knees move in the direction of the feet.
• "Tor Yu" (spine turning). The feet are at the typical "45/90" position, minding the "in-stepping/out-stepping". The pelvis alternates between weight over the front "90" and the back "45" foot. Thus the trunk moves following the pelvis. The hands follow the body and cross in front of the lower Dan Tien when the body moves backward to the '45 back" position, and then uncross and push away towards the "90 front" position leading the trunk. For the outside observer it seems that the hands make a circular motion, however they don't for the practitioner. In addition to its purported health benefits this exercise is particularly similar to the Silk reeling of other styles in that it helps develop the theory of movement present in all of Taoist Tai Chi.
• An arm separation such as in kicks: the arms start crossed in front of the body, move sideways, backward and down, and forward up again with the hands crossed on the centerline in front of the chest.
• A variant of the "Wave Hands like Clouds" move.
• Stationary stance versions of the posture "Snake Creeps Low", in which the practitioner may come to a full standing position in between left and right sides of the posture.
• Sometimes repetitions of various other movements (e.g., Brush Knee, Go Back to Ward Off Monkey, or Flying at a Slant) but usually movements that lend themselves to repetition.

Form list

The 108 movements of the Taoist Tai Chi set are:

1. Opening of Tai Chi 2. Left Grasp Bird's Tail 3. Grasp Bird's Tail 4. Single Whip 5. Step Up and Raise Hands 6. White Stork Spreads Wings 7. Brush Knee (left) 8. Strum the Pei Pa 9. Brush Knee and Twist Step (left) 10. Brush Knee and Twist Step (right) 11. Brush Knee (left) 12. Strum the Pei Pa 13. Brush Knee and Twist Step (left) 14. Chop with Fist 15. Step Up, Deflect, Parry, Punch 16. Appear to Close Entrance 17. Cross Hands 18. Carry Tiger to Mountain 19. Whip Out Diagonally 20. Fist Under Elbow 21. Go Back to Ward Off Monkey (right) 22. Go Back to Ward Off Monkey (left) 23. Go Back to Ward Off Monkey (right) 24. Flying at a Slant 25. Step Up and Raise Hands 26. White Stork Spreads Wings 27. Brush Knee (left) 28. Push Needle to Sea Bottom 29. Fan Penetrates through the Back 30. Turn and Chop with Fist 31. Step Up, Deflect, Parry, Punch 32. Step Up to Grasp Bird's Tail 33. Single Whip 34. Move Hands Like Clouds (five times) 35. Single Whip 36. Reach Up to Pat Horse 37. Separate Foot to Right 38. Separate Foot to Left 39. Turn and Kick 40. Brush Knee and Twist Step (left) 41. Brush Knee and Twist Step (right) 42. Step Up and Punch 43. Turn and Chop with Fist 44. Step Up, Deflect, Parry, Punch 45. Right Foot Kick 46. Hit Tiger at Left 47. Hit Tiger at Right 48. Right Foot Kick 49. Strike Ears with Fists 50. Left Foot Kick 51. Turn and Kick 52. Chop with Fist 53. Step Up, Deflect, Parry, Punch 54. Appear to Close Entrance

55. Cross Hands 56. Carry Tiger to Mountain 57. Whip Out Horizontally 58. Parting Wild Horse's Mane (right) 59. Parting Wild Horse's Mane (left) 60. Parting Wild Horse's Mane (right) 61. Parting Wild Horse's Mane (left) 62. Parting Wild Horse's Mane (right) 63. Left Grasp Bird's Tail 64. Step Up to Grasp Bird's Tail 65. Single Whip 66. Fair Lady Works Shuttles (left) 67. Fair Lady Works Shuttles (right) 68. Fair Lady Works Shuttles (left) 69. Fair Lady Works Shuttles (right) 70. Left Grasp Bird's Tail 71. Step Up to Grasp Bird's Tail 72. Single Whip 73. Move Hands Like Clouds 74. Single Whip 75. Creeping Low Like a Snake 76. Golden Cock Stands on One Leg (left) 77. Golden Cock Stands on One Leg (right) 78. Go Back to Ward Off Monkey (right) 79. Go Back to Ward Off Monkey (left) 80. Flying at a Slant 81. Step Up and Raise Hands 82. White Stork Spreads Wings 83. Brush Knee (left) 84. Push Needle to Sea Bottom 85. Fan Penetrates through the Back 86. White Snake Turns and Puts Out Tongue 87. Step Up, Deflect, Parry, Punch 88. Step Up to Grasp Bird's Tail 89. Single Whip 90. Move Hands Like Clouds 91. Single Whip 92. Reach Up to Pat Horse 93. Cross Hands to Penetrate 94. Turn and Kick 95. Chop with Fist 96. Brush Knee and Punch 97. Step Up to Grasp Bird's Tail 98. Single Whip 99. Creeping Low Like a Snake 100. Step Up to Seven Stars 101. Retreat to Ride Tiger 102. Turn Around to Sweep Lotus 103. Draw Bow to Shoot Tiger 104. Chop with Fist 105. Step Up, Deflect, Parry, Punch 106. Appear to Close Entrance 107. Cross Hands 108. Closing of Tai Chi

References

• Scrivener, Leslie (Sep 09, 2007). "Marshalling praise for art of Tai Chi". The Toronto Star. Retrieved 2008-02-11. {{cite news}}: Check date values in: |date= (help)
• Griner Leavy, Pamela (October 8, 2004). "The gentle art of health". The St. Petersburg Times. Retrieved 2008-02-11.
• Charron, Kristen (Weds, Feb 06 2008). "Health through Tai Chi; Taoist Tai Chi society has open house". The Observer. Retrieved 2008-02-11. {{cite news}}: Check date values in: |date= (help)

External links

• International Taoist Tai Chi Society - official website