《乱环诀》

乱环术法最难通，上下随合妙无穷。陷敌深入乱环内，四两千斤着法成。
手脚齐到横坚找，掌中乱环落不空。欲知环中法何在，发落点对即成功。

双环一套十字生，十字四端皆弧形；唯有当中是实点，还要围绕环边行；
十字交点一错位，四两千斤亦可乘；掌中乱环横竖找，乱环法术在于通。

Secret #11 - Relax (松), Real and False

Relax (松 - sung), what you understand by this?

Master Chow had always try to drill into us, real sung (松) in Taiji is to relax - lengthen the tendon. This is exactly what Master Chow say. It is relaxing the tendon, not the muscle. It is the tendon that stores the "potential" energy for your body acting as the bow.

無根樹 - 張三豐

 一
無根樹，花正幽，貪戀榮華誰肯休？浮生事，苦海舟，蕩去飄來不自由。
無岸無邊難泊繫，長在魚龍險處游。肯回首，是岸頭，莫待風波壞了舟。

二
無根樹，花正微，樹老重新接嫩枝。梅寄柳，桑接梨，傳與修真作樣兒。
自古神仙栽接法，人老原來有藥醫。訪名師，問方兒，下手速修猶太遲。

三
無根樹，花正青，花酒神仙古到今。煙花寨，酒肉林，不斷葷腥不犯淫。
犯淫喪失長生寶，酒肉穿腸道在心。打開門，說與君，無花無酒道不成。

四
無根樹，花正孤，借問陰陽得類無？雌雞蛋，難抱雛，背了陰陽造化爐。
女子無夫為怨女，男子無妻是曠夫。嘆迷徒，太模糊，靜坐孤修氣轉枯。

五
無根樹，花正偏，離了陰陽道不全。金隔木，汞離鉛，陽寡陰孤各一邊。
世上陰陽男配女，生子生孫代代傳。順為凡，逆為仙，只在中間顛倒顛。

六
無根樹，花正新，產在坤方坤是人。摘花戴，採花心，花蕊層層艷麗春。
時人不達花中理，一訣天機值萬金。借花名，作花身，句句敲爻說得真。

七
無根樹，花正繁，美貌嬌容賽粉團。防猿馬，劣更頑，掛起娘生鐵面顏。
提出青龍真寶劍，摘盡牆頭朵朵鮮。趁風帆，滿載還，怎肯空行過寶山。

八
無根樹，花正飛，謝了重開有定期。鉛花現，揆盡時，依舊西園花滿枝。
對月才經收拾去，又向朝陽掛衲衣。這玄機，世罕知，須共神仙仔細推。

九
無根樹，花正開，偃月爐中摘下來。延年壽，減病災，好結良朋備法財。
從茲可成天上寶，一任群迷笑我呆。勸賢才，休賣乖，不遇名師莫強猜。

十
無根樹，花正圓，結果收成滋味全。如朱橘，似彈丸，護守堤防莫放閑。
學些草木收頭法，復命歸根返本元。選靈地，結道庵，會合先天了大還。

十一
無根樹，花正亨，說到無根卻有根。三寸竅，二五精，天地交時萬物生，
日月交時寒暑順，男女交時孕始成。甚分明，說與君，猶恐相逢認不真。

十二
無根樹，花正佳，對景忘情玩月華。金精旺，耀眼花，莫在園中錯撿瓜。
五金八石皆為假，萬草千方總是差。金蛤蟆，玉老鴉，認得真時是作家。

十三
無根樹，花正多，遍地開時隔愛河。難攀折，怎奈何，步步行行龍虎窩。
採得黃花歸洞去，紫府提名永不磨。笑呵呵，白雲阿，準備天梯上大羅。

十四
無根樹，花正香，鉛鼎溫溫現寶光。金橋上，望曲江，月裡分明見太陽。
吞服烏肝並兔髓，換盡塵埃舊肚腸。名利場，恩愛鄉，再不回頭空自忙。

十五
無根樹，花正鮮，符火相煎汞與鉛。臨爐際，景現前，採取全憑度法鉛。
匠手高強牢把舵，一任洪波海底翻。過三關，透泥丸，早把通身九竅穿。

十六
無根樹，花正濃。任取真鉛正祖宗。精氣神，一鼎烹，女轉成男老變童。
欲向西方擒白虎，先往東家伏青龍。類相同，好用功，外藥通時內藥通。

十七
無根樹，花正嬌，天應星兮地應潮。屠龍劍，縛虎條，運轉天罡斡斗杓。
鍛鍊一爐真日月，掃盡三千六百條。步雲霄，任逍遙，罪垢凡塵一筆消。

十八
無根樹，花正高，海浪滔天月弄潮。銀河路，透九霄，搓影橫空泊斗梢。
摸著織女織機石，踏遍牛郎駕鵲橋。入仙曹，膽氣豪，盜得瑤池王母桃。

十九
無根樹，花正雙，龍虎登壇戰一場。鉛投汞，配陰陽，法象玄珠無價償。
此是家園真種子，返老還童壽命長。上天堂，極樂方，免得輪迴見閻王。

二十
無根樹，花正奇，月裡栽培片晌時。拿雲手，步雲梯，採取先天第一枝。
飲酒載花神氣爽，笑煞仙翁醉似泥。扥心知，謹護持，唯恐爐中火候飛。

二十一
無根樹，花正黃，產在中央戊己鄉。東家女，西舍郎，配合夫妻入洞房。
黃婆勸飲醍醐酒，每日薰蒸醉一場。這仙方，返魂漿，起死回生是藥王。

二十二
無根樹，花正明，月魄天心逼日魂。金烏髓，玉兔精，二物擒來一處烹。
陽火陰符分子午，沐浴加臨卯酉門。守黃庭，養谷神，男子懷胎笑煞人。

二十三
無根樹，花正紅，摘盡紅花一樹空。空即色，色即空，識破真空在色中。
了了真空色相滅，法相長存不落空。號圓通，稱大雄，九祖超生上九重。

二十四
無根樹，花正無，無相無形難畫圖。無名姓，卻聽呼，擒入中間造化爐。
運起舟天三昧火，鍛鍊真空返太無。謁仙都，受天符，才是男兒大丈夫。

Secret #10 - Keep your feet alive during pushing hand

We learned that when practicing Taiji, we need to differentiate the substantial and in-substantial (虚实分明). However, when we come to practice pushing hand, we always like to root out feet into the ground, giving us a sense of firmness.

Master Chow had explained to us during one of the session that rooting ourselves during pushing hand actually reduce our flexibility and restrict our reaction to opponent's force.

This require very quick changing of weight between the two legs, and at the same time, does not allow the chi to float up. (ie center of gravity remains low). All these can only be accomplished if you put in effort in the practicing the fundamentals.

Master Chow followup by demonstrating by moving a small step back or forward can bring absorb the opponent force or fa-jin. Timing is crucial, as a wrong timing means that you are giving the opponent the opening too. 

Secret #9 - Let go the ego

Let go the EGO

What is the EGO, the ego in this case is "not to lose". This is the natural instinct to use force against force. This is the instinct that tells you not to let other take advantage of you, or not to be push into a disadvantage position.

In the progress in learning Taiji, the most difficult part to archive is to let go of my ego, and no, I had not reach that stage yet. You may think that you had let go, but sub-consciously you had not, because this is the natural body behavior. 

As Master Chow, and many other Taiji masters, had mentioned, learn to lose.

Lose your strength and lose your ego. When you lose them, your real strength will come.

Secret #8 - 吞, 吐, 浮, 沉

吞, 吐, 浮, 沉 (Swallow, Spit, Float, Sink)

Last Sunday while practicing, Master Chow commented that our stances/form had no "intend".

Every stance should have an "intend", and each stance, in different situation may have different intend(s).

I used the word "intend" because I do not know of another word to use.

There are four major different "intend"(s), 吞, 吐, 浮, 沉 (Swallow, Spit, Float, Sink).

吞 (Swallow) - Swallow your opponent force

吐 (Spit) - Spit out your force (fa-jin)

浮 (Float) - Llift your opponent chi (raise the CG). The defense before the offense.

沉 (Sink) - Sink your chi (heavy hand)

Points to note:

- The intend(s) are never tie to the stance. Same stance may have different intend depending on situation

- Intend flow from one intend to another seamlessly, as the stance changes from one to another, or as situation changes

- Even during practice, the intend in the stance must be clear

Secret #7 - Fulcrum Point in Taiji

This week, Master Chow was talking about Fulcrum point in Taiji.

A fulcrum point is a fixed support point about which a lever pivots.

So how does this apply in Taiji.

Master Chow said that in Taiji, the fulcrum pt changes from stance to stance. Eg when 弓腿 the fulcrum is the front leg. When sit back, the fulcrum is the back leg. Even on the hand, the fulcrum can be at the wraist, elbow or shoulder etc depending on situation. 

Knowing the fulcrum point is not enough, the more important thing is that fulcrum is a FIXED (定) point. And the 弓腿 should happen only after the front leg is 定. By doing this, the chi will not be dissipated and focus in the proper direction.

When practising Taiji, be aware where is the fulcrum when changing stances and make sure the fulcrum point does not move.

Chanting OM, AH and HUM sound

Following post is by Master Chow

When we are born our 72,000 meridians are open up and functioned accordingly and efficiently. There is why the baby is serene and has a nice smell or fragrance oozing out from the body. The baby's body texture and skin are so smooth and beautiful. It is also soft and tender and nimble. 

As the baby grows up and is getting older, every day you find that two or more meridians began to close up. That is why we can not find an ugly girl in this world if she is 18 to 20 years old because the meridians are functioning efficiently.

As more and more meridians have closed up and not functioning, the person looks older and older each year. When we reach 50 years, all kinds of pain and aches will come along. Some of us are getting older much faster at younger age if we don't know how to take of our body and heart.
 

In order to activate and open the closed meridians, we need to chant the OM, or AH, or HUM sound every day, about 10 to 20 minutes in the morning and also before you sleep. And don't be too smart to chant all the sounds together. You need to practice it correctly to clear the blockages in your physical, emotional and mental body. Make sure that the vibration moves up from the base to the whole body and ends it on top of your head and out into the cosmic.
Not only it strengthens your immune system, it makes you look younger and also fortune will find it way to you. Good luck.

The Om sound which helps to open up 32 meridians to the crown chakra will help to open the space unlimited in your mind and enhance your wisdom.

The next mantra basic sound would be the 'AH' and the 'HUNG or HUM' sound. Using the same method of chanting the 'AH' sound by raising the vibration from the base chakra to the throat chakra, you can open the 16 meridians leading to the throat, You will find that you encounter less sickness and you will be become eloquent and you can speak and express more wisely; that means you will be become a good talker, a teacher who can propagate the dharma well and widely.

The Hung or Hum sound opens up 8 meridians to your heart chakra. When this is open up, you become compassion and have more loving-kindness . More joy and bliss will accompany you. You tend to be less dualistic when you look at things. You are more generous and helpful. In the case of having difficulties with someone or your boss in your company, if you send this Hung or Hum sound to them, and soon their attitude will change and will accept you more readily. This was taught to me by my master.

Secret #6 - 手如抽丝, 步如猫行

手如抽丝, 步如猫行

Today master chow many the above 8 words to take note of when practicing Taiji

手如抽丝

The feeling of the hand is like drawing the silk out of the cocoon. Slow and smooth. Another feeling to describe it is "Swimming in the air". You will practice to a stage whereby you can feel the resistance of the air as your hand/fingers move through the air.

步如猫行

The gracefulness of the cat in motion, so sure of its step. The way to practice this is back to the basic "differentiate the substantial and the in-substantial" (虚实分明)

Secret #5 - Relax (松) after every step

While doing the kata, you will notice that when you complete each step, your hand is actually "floating" and the body stiff. It is important that you relax (松) so that your hand does not "float" and the body is not stiff. Relax (松) the "kua", shoulder, elbow, waist.

Doing this also helps to bring your awareness back to you.

As Master Chow had mentioned, his master and the grand master and the great-grand master always had one word during Taiji practice, that is - 松

Secret #4 - Free the mind

Another tips given out during the pushing hand session with Master Chow.


Our mind is easily drawn to the point of contact, whether the contact is direct or indirect. Once the mind is "trap" at the point, that point will become stiff, harden, stagnation and chi will not flow.


For example if your arm is grasp tightly and your mind is trap at the contact point of the grasp. Then most likely you are trying to twist your way out at the point. However if you free your mind, you will be able to relax and lead your mind to the shoulder, elbow, waist and lastly finger to turn your arm.


This is just an example, there are much more subtle usage but the idea is the same.
Free the mind.

Secret #3 - Natural human responses

During a pushing hand session with Master Chow on Sunday, he showed and mentioned the following.

Its is human nature that when we move to extreme, we will then move the opposite (Ying and Yang balancing each other). For example, if the attacker push with his right hand, the defender will yield till the right hand becomes "empty". At this point, attacker will (by nature) automatically move his left hand to counter balance the right hand. 

This is like reading your opponent's mind in advance, but its actually natural human responses.

Secret #2 - There must be a circle somewhere

Master Chow always mention that in Taiji, every posture and every movement there is/are circle(s).

So that note and assess your posture and movement. If you don't find circle(s), then likely your posture is not "so" correct.

Secret #1 - Sink in the back leg (虚实分明)

When doing the Tai Chi kata, it is very important to differentiate the substantial and the in-substantial clearly (虚实分明).
 
When moving (shifting weight) from leg to leg, there should be no change in height and minimum shifting of body forward or backward. The secret to this is to sink into the back leg and relax the hip-joint. This will automatically shift the weight to the front leg, without any shift in height.

When shifting backward, besides sinking the back leg, you have to imagine the back knee moving forward, which then allows for the front leg to retract back and straighten.

What I try to imagine is that the "weight" is shift at (or below) ground level to feet to feet. You should not shift the weight at upper body level as your chi will be floated up and you are not so rooted.

All these small and precise movement is to ensure that the force/chi is direct to where you want them to go without losing too much in the process of reaching there.

There is no secret.

As my master and alot of many masters before my master said, "There is no secret in Tai Chi".

It is just that whether the student

1) know how to applied the "secret" OR
2) know how to train to attain the "secret"

Many a times, what I see in Tai Chi is that, there is no standard training
methodology. A Tai Chi master may be able to execute a move and release the chi beautifully, and "easily", but could not properly translate it into words for the student.

This is and will always be the issue, as all internal art practices. Very person feels differently.
The only way is to trust in your master and TRAIN, TRAIN and TRAIN, and hope you get the right feeling one day.

That is why it is very important to have "do not expect any result" mentality while learning Taiji.
At the end of the day, you may not had learn Taiji, but through practicing Taiji, you had learn and earn a lot more and find yourself a better person.

Fine Tuning - 37 steps Yang Style - 起势

Lesson on 30 Jan 2012

Master Chow again emphasized on the importance of the (Prof. Cheng Man-Ching) 37-steps Yang-style,

the very first step - 起势. 

Fast forward to the part whereby the legs had parted to shoulder width. (How the legs was parted was important but not cover in this fine tuning.)

Fine tuning points

- turn the should joints such that the palms are facing backwards and the thumbs touching the side of the body. This posture gives a natural curve to the arms.

- Sink the weight to the heels and relax the hip joint, as such a reaction force will raise the arms. Relax at the wrist so that the fingers are pointing down.

- With the arms raised, rotate the elbows to face downwards, without moving the wrist and fingers. I noticed that Master Chow while doing this, his shoulder is pushed back slightly.

- Relax the hip and shoulder, and sink at the elbow. As the elbow sinks, it will cause the wrist to "flip" up.

- In this position, imagine both hands (palms) is resting on a ball floating on water.

- Sink further and start to shift your weight forward, At the same time, relax the shoulder and feel the palms pushing the "ball" into the water. You should feel some resistance force there as you drop the hand. Another feeling is like your fingers moving through water. Relax the elbow, the wrist and the fingers to complete the full relaxation of the whole arm besides the body.

Easier-say-than-done

Practice, practice, practice

[杨式太极拳] 台湾郑曼青大师与其学生关于练拳、推手的对话录

 A posting I got from a friend on some comments by Prof. Cheng Man-Ching

一、在大部份武艺行中，学生的造诣均会接近老师，或高过老师。何故你的学生没有人能接近你。不管他们进步如何快速，其水准均低你远甚。可有何秘诀?

【师】不错，是有秘诀。但是此秘诀太过简单，简单的几乎令人不敢相信。但是你又非信不可。否则你就无法成功。其秘诀仅为：你必须身心放松，你必须长时间接受失败。你必须投资於失败，否则你就无法成功。我有如今的成就，是导因我把骄傲置之於一旁，相信我老师的话，把身体放松，心灵静定，只让气随意行。开始时常使我遍体受伤。有时我会被重击而跌至失去知觉。但仍坚持下去。听老师的话，注意我的气。在惨败时我会忘了骄傲、焦虑、及自我。把自己身心完全腾空而全部让位於气，渐渐的我的技术进步了。直到这时我的反应才变得灵敏。可使化与打於瞬间完成。我的学生或是不相信这一套，或是虽相信而不热心追求，何能得成。



二：你讲起来很容易，如果心意正确，身体放松就有进步，但是，如无辛苦的锻练规律的练习不断的努力，是否可以?

【师】如想精通此艺，必须求助於你刚才所提各项。你须辛勤努力，每日不断，但是却须注意不要把太极拳与少林拳混为一谈。後者注重锻练肌肉及力气，而练太极拳，心中常须念记拳经各论。并非要你每天苦练一、二小时就必能成，练习必须得法，否则全为白费。吾师杨公澄甫是由其著名的父亲杨霆侯所亲授。三十岁时任教於山东某富宦之府内。其处生活优裕，其人也就变得肥胖及懒散，此後他还返北京，生活实形放荡。其父得知此情，令其辞职逐里，将其禁闭於一空屋内，不准他与任何外界人物接触，前後四年之间，除了他父亲每天来与他练拳，推手，同时也练练太极邱器外，不准任何人去看他，在这期间他的成就远超过前此他的一生所学。四年後他走出囚室，便可轻易的打败他父亲最好的徒弟。前此他经常是他们手下的败将，如今他已是一位伟大的拳手。其伟大终身与共。此後多年间，虽然他不须多加练习，亦能可保持其效能。这是太极拳的一项必然特性，一个人如果不断的进步，将可达到一种程度，此後即不必要练习，因其已臻化境。对此我不再多谈。



三、在练拳时怎么能知道是不是已松？

【师】知不知道是主观的，而松不松是客观的。我愿意说，当一个人在练习整套拳架的过程中，其心灵完全不受外界的干扰，这便是求松的一个好的开始，但是这只是第一步。下一步是你须踏踏实实的练。练完时你会筋疲力尽。当你的双肩觉得沉重时，你就知道这已是接近真松了。这是「陆地游泳」的结果。



四、但是拳经不是告诉我们，你的身体必须如此轻灵，一羽相加都可以觉得。你怎样把这种轻灵与假设的抵抗而来的筋疲力尽相题并论呢？

【师】这是不相冲突时。虽然听起来有此茅盾。你当然可以轻松愉快的练五分钟的拳架而毫无倦意。这却无助於你求松。你打拳时慢而正确，假设前有抵抗，你必会疲倦。但是在真正交手时，你的身体摆脱了你心中的抵抗的束缚，就会觉得无比的轻灵及敏捷。



五、如你所知，我曾跟过其他数位老师学习太极拳。我不是对你不敬。但因我们的时间都很有限，我又想写些有太极拳的书，我想最好是能尽量的学。其他各派大部份都加辅助的运动以增强其呼吸、活力及拳艺。你看这种运动是否有益。

【师】只有小气的老师才会嫉妒学生到别处学艺。我非常高兴你能从各派去尝试。因为我知道你必会发现，在这种拳中你将只有一位老师。拳架本身已是变化多端包罗圆满非常有益。附加的运动只会使你分心，防碍进步。



六、少林拳是否是一种非常好的健身运动及防身武术。

【师】如果我认为是的话我会取少林而舍太极。在运动方面来说，他注重肌肉的紧张及蛮力而不注意健康。在博斗时，因为你永不会超出依力气及技巧的范围，因此也就不会得到真正的优势。我不是自夸。当我年轻在大陆时，常遇各派人氏的挑战，吾艺从未败过。



七、一个人只看是否能会?

【师】能学到些东西，当然不是全部。练拳是必须的。在这方面，有一个关於杨霆侯的邻居的故事。他偷偷的从其住处看他们练拳几个月，然後他叫杨氏的一个学生攻击他。该生答应了，却被他重重的推倒在地。杨氏看到了，问他是从那里学到的武。邻居乐了，回答说:「跟你呀!」另一个更好的故事是有关杨露禅的，杨公可能是所有太极拳大师中最伟大的一位。他受雇於一药房主人。其主人聘请名师陈长兴教他的弟子学拳。杨露禅偷学的非常成功，而被收为正式弟子。



八、推手的重要性如何呢?

【师】非常重要，不经推手，你就不会有进步。但是注意，我现在告诉你，你最好与一小孩相推。同一有技巧的大人相推他会用力，你也就会跟著用力。与小孩相推时把他看作是大人。与大人相推把他看作是小孩。这话听起来茅盾其实并不。小孩会提供你一个松的练习伙伴。当你从他的「可松性」中获益时，你可把他看作与你相同，假装他是大人。这就把练习提升到「用」的方面来。现在反过来讲。为甚么要把大人看作是小孩呢？这只是一种轻视的方法，以使我们却除怕意，但这亦不意为这种「勇气」可以真的战胜怕惧。我们在却除惧怕时也去掉傲气。



九、在推手时，如让对手接触到自己的身体，是否危险，在真正交手时，这种情形是否会惨败。

【师】推手主要是一种达到目的方决。他教触觉的灵敏及辨别的能力。（意即听劲及种劲--译者注）也教你对於距离的审忖。在真正交手时不要让敌手触摸到你。但是却要尽量的近他以利攻击。有些大师们具有我们所说的接劲。这种劲不但可以收化敌人的攻击，在同时也予以反击。有些更高的大师们的这种能力是由潜意识所控制。你如从後向他攻击，他可借敌人之力将其反弹出一丈以外。而自己几乎并不觉得。这种人在真正交手时自无困难。一般的拳手虽无此种能力，但可经由推手缎练其知觉，使其可以接近敌人而不让敌人触摸到自己。



十、庄子曾说，醉汉不伤，其魂固也。这种状况是否就是太拳拳所追求的呢？如果庄子所言不假，那么我们只要变成酒鬼不更简单吗？

【师】把自己腾空是八了克复恐惧，这是「无为」的主要目的之一。这也是所以道士之将死，可生起烈火，从容走水之道理。（在这里我说，这种不怕死的品性，并非中国所专有。日本的武士亦求死的美。更不须提圣劳伦斯，在其身受炮启时对其行刑者说：「把我翻个身吧，这半边已烤好了。」）大师微笑著表示同意，继续说：「不错，醉汉是解除了顾及。他的肌肉不紧张，他的身体松弛。但是并非完全如此，因为醉汉总是会认路回家。醉汉失去了心意，为环境所左右。反过来在太极拳，我们虽然放松了身体，但却保持一颗灵活清醒的心。



十一、为什么杨澄甫不到西方教拳。

【师】一度曾有一中医生从美国回到广州，他游说杨氏同他返美，说是可赚大钱，被其所拒。西方及金钱对杨氏均不具吸引力。他对黄所属环境非常满意，不思改变。



(取自太极拳杂志四十五期  Mr.Rober W.Smith 原著  勇国本译)

Peng - Lu - Ji - An

 
  ( Peng - Lu - Ji - An )

Master Chow had devised a set for just practicing Peng - Lu - Ji - An.
The set will do Peng-Lu-Ji-An on both left and right side.

Special note given to us to take note during practice


1) The hand posture for Peng must be rounded. The Peng hand must be infront of the body
and not to the side.
2) Pump "弓腿" the leg at the end of the Peng
3) From Peng to Lu, when turning the waist, sink down on the back leg to turn the waist
4) During the Lu, when dropping one of the hand to the side, the forward hand must extend out
as a result of turning the waist
5) The Ji hand must end with a Peng jin
7) When transiting from Ji to An, sit back and sink the elbow to open out the hand. When shifting weight forward, both hand will be brought up automatically, be aware that the thumb is leading
the hand
8) When doing the An, sink the elbow, lead the chi to the fingers (1 by 1 from pinky to thumb),
and then opening of the "flower" at the center of the palm.

Easier-say-than-done

Practice, practice, practice

17 pointers of Taiji

旋之於足
行之於腿
縱之於膝
活潑於腰
靈通於背
神貫於頂
流行於氣
運之於掌
通之於指
斂之於髓
達之於神
凝之於耳
息之於鼻
呼吸於肺
往来於口
渾噩於身
全身發之於毛

Not by me ... 

放鬆 - song(1) - relax

During taiji practice, master always say 放鬆, 放鬆 (to relax). 

I've never thought it is so difficult to relax. Human instinct is such that we will unconsciously tense up

in reaction to resistances and emotions.  

To relax is not to throw away (扔掉) or not to become lifeless. 

Two major area to relax is the shoulder (肩) and the waist (腰).

To relax the shoulder, sink (沉) the chi to the elbow (肘). Personally, I find that this is the easiest way to

relax the shoulder. Point to note is that you do not let the hand, especially the wrist and hand, go "lifeless".

To relax the waist, you have sink the hip-joint area (kua). This is tough. I've not fully gotten the feeling yet.

I tried to feel that the weight of the body flow through easily like flowing water, through the waist and to the

sole of the feet. When done correctly done, I can feel three contact points to the ground, two points from

the soles and one point from the tail-bone.

I tried to practice (放鬆) whenever I could. 

- be aware (mindful) whether my shoulder is tense or not, whether I am working on the laptop, eating, walking or even laying on the bed

- when walking or standing (waiting for transport), I'll relax my kua. When sitting down, I'll relax the

hip area and sink the weight to the tail-bone.

Easier-say-than-done

Practice, practice, practice

Stretching Exercise Set

This is one of the set of stretching exercise that Master Chow had taught us.

https://docs.google.com/presentation/pub?id=1bjgoNhFLo3Q0a1y4-1KMrGsHoldzE5ldQJDUMV3uQpE&start=false&loop=false&delayms=5000

Even if you are not practicing Taiji, this set of exercise is very good for desk bound people with constant shoulder/neck problem.

Taiji (太極) - Lesson for Life

I've pick up Yang style Taiji (太極) in 2008, and is still learning as of today.
Current sifu is Master Chow.

I've decide to learn Taiji, out of curiosity what this art is all about. Is it something that old man/lady do for their morning exercise. Can some art as simple as a morning exercise survive for hundreds of years. There must be something to this art.

After attending the lessons for a couple of months and getting a better understanding (or less understanding because you release you know so little) of Taiji (太極), you will notice the wonder (tip of the iceberg) of the art. No words can describe the art, as you had to personally feel and expericence it, provided that you had a sifu that can show you the way. It is no wonder that that Taiji (太極) is translated directly as the "Grand Ultimate".

Unlike other art (external), Taiji (太極) is an internal art, which you must approach with perseverance more than determiniation (with determination comes expectation). Taiji (太極) is an art that you must practice without expectation. Taiji (太極) is not a quick result orientated art. If you are looking for result, pick a external art. Taiji (太極) reward the people who are hardworking and committed. Having said that, not even a handful of hardworking and committed Taiji (太極) practitioner can tell you what Taiji (太極) is.

I am glad that I had open the door to the wonderous world of  Taiji (太極) - Lesson for Life, and through this blog I hope to share what I had learn.