太極拳研究心得篇
Insights from Tai Chi Research
(April 2021 - December 2023)
Part One Academic Research
太極八字訣
八字訣：提吊裹護含拔鬆沉。摘取自王新午大師著作：《太極拳法精義》。
王新午宗師，師從許禹生、吳鑒泉等等大師。
1.提者，頂勁上領之意。由百會提到會陰，由後腦勺至長強穴，上下豎起，不可過，不可不及。
2.吊者，吊襠。為提肛收臀之意。
3.裹者，裹襠。為包裹臀部，有筑基之意。
4.護者，護臀也???。為提肛與裹臀之整合。太極拳之襠撐圓而臀自內收，謂之曰護臀。
5.含者，含胸。含而不露，虛以受之。其肺容量或逾於挺胸。
6.拔者，拔背。含胸與拔背是一體兩面，拔背導引氣與勁斂入脊骨，貫通中樞神經系統。
7.鬆者，鬆肩。肩鬆則肩膀之骨縫開，手臂運轉靈活。
8.沉者，沉肘。沉肘則勁內含，可引氣達於丹田。
以上八字訣與太極十要有異曲同工之妙。
Tai Chi Eight Character Formula
The Eight Character Formula: Lift, Suspend, Wrap, Protect, Contain, Pull, Relax, Sink.
（Extracted from Grandmaster Wang Xinwu's work: "Essence of Tai Chi Chuan."
Grandmaster Wang Xinwu learned from masters such as Xu Yusheng and Wu Jianquan.）
Lift refers to lifting energy upwards within the torso. It starts from Baihui, goes down to Huiyin, lifting vertically from the top of the head to perineum (ChangQiang acupoint). Lifting must not be excessive or insufficient.
Suspend refers to suspending the body weight on the feet by rounding the groin, while relaxing the buttocks and folding the hips.
Wrap refers to rolling the hips and perineum up and forward to create a solid foundation to support the torso.
Protect refers to when stages 1, 2 and 3 are engaged together the base of the torso is well protected and stable.
Contain refers to holding the chest in and relaxed. When the chest is relaxed and empty it can receive force. Despite being contained, the lung capacity of a relaxed chest may exceed that of a lifted chest.
Pull is to gently round the back as if you were pulling a rope. Containing the chest and pulling the back are two sides of the same coin. Pulling the back guides the Qi and strength into the spine, and connects to the central nervous system.
Relax refers to relaxing and dropping the shoulders. If the shoulders are relaxed, the space between the shoulder blades opens, allowing the arms to move freely.
Sink refers to dropping, or drooping the elbows. Dropping the elbows helps to seal in the energy internally, enabling the Qi to sink to the Dantian.
Although they are described a bit differently, the ideas listed in the eight character formula are similar to Ten Essentials points expressed by Yang Cheng Fu.
太極拳九字訣
敬、靜、定、慢、勻、柔、圓、鬆、整。
九字訣之首要為敬。
敬：慎重其事也。
在訓練拳架時的心境與意念上要慎重其事，深怕身體出現拙力，而造成手臂產生局部的力量，因為一旦出現局部力量，就會影響身體各部位的協調性，無法整合身體各部位的能量，更無法在必要時刻發揮作用。
避免造成拙力的訓練法如下，當手臂借地心引力沈降時，心境與意念要隨時慎重其事，深怕不小心出現拙力而干擾了手臂的虛靜，影響聽勁的能力，這種訓練法宋志堅宗師稱為「沉降法」。當藉由腰腿帶動手臂時，也要保持同樣的心境與意念，深怕拙力的介入，改變運動路線，產生人為的動作，失去太極拳法的自然運動現象，種訓練法宋志堅宗師稱為「帶動法」。
上述兩種訓練法，在心境上，除了要慎重其事之外，更要保持心情愉悅，才能使身、心、靈能保持最佳的放鬆狀態。
Tai Chi Nine Character Formula
Respect, Stillness, Stability, Slowness, Evenness, Gentleness, Roundness, Relaxation, Integration.
Respect: Respect is the foremost priority among the nine character formula. Having respect for current conditions, one moves cautiously. While training, one must proceed carefully and avoid the emergence of clumsy force. Excessive force can disrupt the coordination of various body parts, preventing the integration of energy and hindering effective action when necessary.
To avoid the use of clumsy force, the arms must be trained to use the proper method. Whether the elbow is up or down, the arms must feel as though it is pulled down by gravity. This training method is called the "sinking method" by Grand Master Song Zhijian. When the arms hang down, even as they are lifted, they can follow the movements of the legs, waist and torso. Moving at the same speed and direction as the waist and legs, the arms appear to be moving cautiously. In this condition, the arms can receive and deliver energy without using any excessive or clumsy force. This training method is called the "Guided Motion Method.
In addition to maintaining a cautious mindset with the arms, having a joyful mindset is essential to maintain the optimal state of relaxation throughout the body, mind, and spirit.
太極掤手的真諦
查康熙字典「掤」是箭筒蓋，音唸冰，不唸捧。「掤」與「捧」字意不同，為何出現這樣的落差，很難進一步. 去考證，下列就經論哲理說明如下：
箭筒蓋是用以覆箭，以精巧的桶蓋，封住箭頭的銳利。
如太極拳推手時的鬆柔走化功夫，藉由鬆開身體各部位，以化解來勢，使得對手無機可趁，無勢可用，任憑千斤力，也無法施展。
又如武禹襄大師的四字秘訣：敷、蓋、對、吞。
敷：鬆開己身，敷布彼勁。
蓋：鬆開己身，覆蓋彼勁。
對：鬆開己身，對準彼勁。
吞：鬆開己身，吞噬彼勁。
The True Essence of Tai Chi Peng (掤)
According to the Kangxi Dictionary, "掤" (peng) is the name for a cover on a quiver of arrows, however it is pronounced as "bing" and not "peng." The difference in pronunciation and meaning is challenge to scholars that needs further study. The philosophical explanation based on classical texts is as follows:
The bing (cover) of a quiver, seals the sharp arrowheads with a cleverly crafted lid.
In Tai Chi push hands, neutralization is accomplished by releasing tension in various parts of the body to dissolve the opponent's force. By loosening each part of the body, the incoming momentum is resolved, making it difficult for the opponent to hijack ones balance, even with a thousand pounds of strength.
Master Wu Yuxiang further describes this in his classic: The Four-Word Secret: Spread, cover, match, and engulf.
Spread: Release tension in your own body and spread peng energy over the opponent’s force so that he is unable to move.
Cover: Release tension in your own body and use peng energy to cover the area the opponent attacks.
Match: Release tension in your own body and use peng to match the opponent’s attack.
Engulf: Release tension in your own body and use peng energy to completely absorb the opponent’s attack and neutralize it.
太極拳與老子的智慧（一）
太極拳法陰陽變化三大原則：虛實、動靜、剛柔，
此自相矛盾現象，彼此相反而相成，是激發潛能的動力。
如《老子》第2章：有無相生，難易相成，長短相較，高下相傾，音聲相和，前後相隨。有無相互突顯，難易相互促成，長短相互顯現，高下相互依存，音聲相互陪襯，前後相互照應。
如〈太極拳論〉：太極者，無極而生，陰陽之母，動之則分，靜之則合。無過不及，隨曲就伸。陽不離陰，陰不離陽；陰陽相濟，方爲懂勁。故，太極拳法之要訣，動中有靜，靜中有動。剛中有柔，柔中有剛。實中有虛，虛中有實，是進入「懂勁」展現，「以柔克剛」技藝的門徑。
Tai Chi Chuan and the Wisdom of Lao tzu (Part One)
Tai Chi Chuan incorporates three fundamental expressions of yin-yang transformation: emptiness-fullness, movement-stillness, and hardness-softness. These seemingly contradictory qualities actually complement each other, serving as the driving force to unleash the latent potential between yin and yang.
As stated in Chapter 2 of the 'Tao Te Ching':
Existence and non-existence give birth to each other,
Difficulty and ease complement each other,
Long and short define each other,
High and low incline towards each other,
Voice and sound harmonize with each other,
Preceding and following follow each other.
Lao tzu points out the importance of the interplay between yin and yang, a concept mirrored in the principles of Tai Chi Chuan.
In the Tai Chi Chuan Classic it states:
Tai Chi arises from the formless, the mother of yin and yang. When in motion, it divides; when at rest, it unites. There is no excess or deficiency, adapting to curves and extending as needed. Yang does not separate from yin, and yin does not separate from yang.
The mutual support of yin and yang is the key to understanding Jing (intrinsic energy). When yin and yang support each other conditions arise such as movement within stillness, stillness within movement, hardness within softness, softness within hardness, fullness within emptiness, and emptiness within fullness, etc. Understanding the interplay of yin and yang is the essence of Tai Chi Chuan. Knowing how these two element support and contrast each other leads to a quality known as Dong-Jing (understanding-energy). Once you have this quality you can use ‘softness to overcome hardness.'
太極拳與老子的智慧（二）太極拳與老子的智慧（二）太極拳與老子的智慧（二）太極拳與老子的智慧（二）
《老子》3章：虛其心，實其腹，弱其志，強其骨
心知的執著（人為的執著）不介入氣的運行，使氣回歸氣，生命自然柔和，如嬰兒般的自在與天真。
如同太極拳法之以靜制動、吃虧即是佔便宜、氣沉丹田、氣斂入骨等心法要訣。
虛其心：虛靜
弱其志：吃虧
實其腹：氣沉丹田
強其骨：氣斂入骨
老子的智慧參考王邦雄教授的註解。
Tai Chi Chuan and the Wisdom of Lao tzu (Part Two)
In Chapter 3 "Tao Te Ching" by Laotzu: Empty the mind, fill the belly, weaken the ambition, strengthen the bone.
Inappropriate attention focus on the chi can interfere with the flow of chi and lead to stagnation. It is important to empty the mind of intention and allow the chi to flow naturally. In this way it will return to its natural state, resulting in a life of gentleness and harmony, akin to that of a carefree infant. This aligns with the Tai Chi concepts of: using stillness to control movement, accepting loss to gain advantage （investing in loss), sinking Chi to the Dantian (elixir field), and allowing Chi to permeate the bones.
Empty the mind: Embrace stillness in emptiness.
Fill the belly: Sink Chi to the Dantian.
Weaken the ambition: Accept losses.
Strengthen the bone: Allow chi to permeate the the bones.
The wisdom of Laozi is referenced with insights from Professor Wang Bangxiung（王邦雄）.
太極拳與老子的智慧（三）
《道德經》第十章：專氣致柔，能嬰兒乎？
嬰兒未受世俗的影響，具備無知、無能、無心等三種天真的特質，也是修煉太極拳聽勁技巧所需具備的要素。
1.無知而能致專。
2.無能而能致柔。
3.無心而不執著。
就太極拳「以柔克剛」之技藝而言，首先要培養的能力是聽勁的技巧，訓練聽勁時必須放下身手的拙力與內在的企圖心，使身手輕靈，才能不斷地提升身手敏銳的觸感，訓練過程中看似柔弱、無知、無能、無用、無心其實不然， 等時機成熟，即能展現「以柔克剛」的技藝，又能回到孩童的天真，去探索人生的奧妙。
Tai Chi Chuan and the Wisdom of Lao tzu (Part Three)
In Chapter 10 of the Tao Te Ching it states: Can the breath, through passive concentration, be as tender as that of an infant? An infant, untouched by worldliness is ignorant, feeble, and detached. These innocent qualities are also essential elements for the practice the technique of ting-jing (listening-skill) found in tai chi chuan.
Being ignorant leads to greater focus.
Being feeble leads to softness.
Being detached leads to an open mind.
To master the art of 'softness overcomes hardness', one must first develop the ability to listen to energy. During training, one must give up all reliance on brute force and allow the body to become relaxed and agile. This enhances sensitivity and the ability to listen through touch. This training is very counter-intuitive. Being soft and seemingly frail, incapable, even useless may not agree with your idea of martial arts. However, as your skills improve you will gain a skill that is more valuable than raw strength. The ability to listen. With ting jing you will be able to use softness to overcome hardness. Gradually, you return to the innocence of childhood, ready to explore life's mysteries anew.
太極拳與老子的智慧（四）
《老子》55章：
心使氣曰強物壯則老
是謂不道，不道早已。
心知介入氣的運行，鼓動了氣，產生英雄氣、江湖氣、優越感，擾亂了氣的自然運行，不合乎天道，反而使身體提早衰老。
如同主觀的企圖心與妄念，介入了太極拳架與推手訓練，造成強力與蠻力的現象，擾亂了身體自然運動的規律，反而阻礙了「以柔克剛」技藝的成長。
老子的智慧參考王邦雄教授的註解。
Tai Chi Chuan and the Wisdom of Lao tzu (Part Four)
In Chapter 55 of the "Tao Te Ching" by Lao tzu it states:
To control the breath by will-power is to over strain it,
To grow too much is to decay
All this is against the Dao
And what is contrary to the Tao will soon perish.
Being overly ambitious and having a false sense of superiority can cause the mind to to place unnatural demands upon the body and the chi. When the chi is forced to go against its nature, it becomes disordered and over strained, leading to negative outcomes such as injury and accelerated aging.
Using the mind to control the chi will lead to exhaustion and cause you to be in conflict with the Dao.
Professor Wang Bangxiong's commentary provides insights into Lao tzu's wisdom.
太極拳與莊子的智慧
莊子〈人間世〉心齋
若一志，
無聽之以耳而聽之以心，
無聽之以心而聽之以氣。
聽止於耳，心止於符。
氣也者，虛而待物者也，唯道集虛。
虛者，心齋也。
Tai Chi Chuan and the Wisdom of Zhuangzi
"Heart Fasting (mind cleansing) " from the "Human World" section:
Make your will one. Don’t listen with your ears, listen with your mind.
No, don’t listen with your mind, listen with your qi
Listening stops with the ears, the mind stops with recognition, but
qi
is empty and waits on all things. The Dao gathers in emptiness alone. Emptiness is the fasting of the mind
If one's intent is unified, listen not with the ears but with the heart (mind),
No, don’t listen not with the heart but with the chi.
Listening stops at the ears; the heart stops with recognition.
But, Chi, being empty, awaiting things,
The Dao only gathers in emptiness. Emptiness is the heart's cleansing.
就人生哲學的修養功夫而言：
心齋也是人生哲學的修養功夫的三個境界，從耳目官能、到心靈的修養，再到氣的虛空，而能承載萬物。心齋的修養功夫與太極拳法的聽勁、懂勁、階級神明等境界的修練有異曲同工之妙。
In terms of the cultivation of life philosophy:
Heart Cleansing progresses through three levels of the cultivation, from sensory perception of the ears, to spiritual refinement of the heart (mind), and ultimately to the emptiness of Chi that can embrace all things. Our tai chi practice goes through three similar levels of cultivation as we develop listening energy with our fingers, understanding energy in the mind, and ultimately reach a level of divine clarity where the spirit directs all.
就太極拳法而言：
聽勁階段是要捨去肢體用力的企圖,使身手隨腰腿而動。
懂勁是要放下內心的執著，這是最艱難的階段，因為心會鼓動氣，產生英雄氣、優越感等等現象，唯有心平氣和才能進入懂勁階段。心平氣和是身手進入虛空境界必經的過程，身手虛空靜默才能接懂勁是要放下內心的執著，這是最艱難的階段，因為心會鼓動氣，產生英雄氣、優越感等等現象，唯有心平氣和才能進入懂勁階段。心平氣和是身手進入虛空境界必經的過程，身手虛空靜默才能接懂勁是要放下內心的執著，這是最艱難的階段，因為心會鼓動氣，產生英雄氣、優越感等等現象，唯有心平氣和才能進入懂勁階段。心平氣和是身手進入虛空境界必經的過程，身手虛空靜默才能接懂勁是要放下內心的執著，這是最艱難的階段，因為心會鼓動氣，產生英雄氣、優越感等等現象，唯有心平氣和才能進入懂勁階段。心平氣和是身手進入虛空境界必經的過程，身手虛空靜默才能接
懂勁是要放下內心的執著，這是最艱難的階段，因為心會鼓動氣，產生英雄氣、優越感等等現象，唯有心平氣和才能進入懂勁階段。心平氣和是身手進入虛空境界必經的過程，身手虛空靜默才能接納外在的變化，進入階級神明的境界，而能以不變應萬變，展現「以柔克剛 」、「以靜制動」的技藝。
In terms of Tai Chi techniques:
To develop the skill of "listening to energy" one must abandon all attempts to exert force with the limbs, allowing the body and hands to move from the waist.
As listening-jing is refined, it will evolve into understanding-jing (dong-jing). To reach this level, one must give up attachments and desires that cloud one’s perception. This is the most challenging stage, as desires of the heart will excite the breath, leading to a false sense of superiority and inappropriate urgency for action. Only with a calm and detached mind can one see things as they really are, without fantasy. This is dawning of understanding-jing.
As understanding-jing is refined, it evolves to a level of divine-clarity. To obtain divine-clarity, one must cultivate calmness and mental emptiness. Against a background of emptiness, all changes can be seen clearly. With calmness one can accept change without fear or panic. Being able to accept change enables one to respond to myriad changes without the need for countless techniques. With one can one can employ the art of"softness overcomes hardness" and "using stillness to control movement.”
太極拳之玄妙（一）
宋志堅宗師言：太極拳動作為什麼又鬆又柔，又緩又慢？
因爲鬆可致虛、柔可致剛、緩可練氣、慢可練骨。
Profound Aspects of Tai Chi Chuan (Part One)
Master Song Zhijian says: Why are the movements of Tai Chi Chuan both soft and gentle, slow and gradual? Because softness leads to emptiness, suppleness leads to firmness, gentleness cultivates chi, and slowness strengthens the bones.
太極拳之玄妙（二）
太極拳架輕靈貫串，推手技藝黏貼連隨不丟頂，連綿不絕，內勁充盈，永不枯竭。
其心法要訣，如《道德經》第六章：谷神不死，是謂玄牝，玄牝之門，是謂天地根，緜緜若存，用之不勤。
緜緜若存：
蘇轍曰：
緜緜，微而不絕。若存，存而不見。
陳柱曰：存而非存，故能不屈愈出。非存而存，故能萬物畢有，故曰若存。
用之不勤：無窮無盡，永不枯竭。
Profound Aspects of Tai Chi Chuan (Part Two)
Movements of the Tai Chi Chuan form are agile and interconnected. Push-hands uses techniques of adhere, stick, (join?) and follow, neither losing contact, nor resisting. Movements flow continuously, filled with internal energy that is never depleted.
The key tai chi principles align with Chapter Six of the Dao De Jing, which states:
The spirit of hollowness never dies. It is called the profound-maternal-nature.
The gate of the
profound-maternal-nature is the root of heaven and earth. Continuous and
closely connected, it seems to be ever-present and its usage, inexhaustible.
An alternate interpretation from Su Zhe says: Continuous and closely connected, it’s subtle, and unbroken. Seeming to be present, it’s present yet not visible.
Chen Zhu’s interpretation states: Present yet not present, therefore though empty, yet never ceasing its supply. The more it moves, the more it yields; Seeming not present yet present,
therefore all things are completed. Hence it is said to be seeming to be present.
Its use is inexhaustible: Infinite and boundless, never depleting.
傳統口授心傳法
一般人練習太極拳的習慣，是以眼睛所看到的現象傳遞給大腦，大腦透過神經系統做出反射動作，但眼睛所看到的有些是錯覺。
依樣畫葫蘆的學習方法，往往被錯覺所蒙蔽，因為放鬆身體各大環節，而產生的招式動作，很難由視覺來判斷，沒有經過說明是無法了解真正的現象。所以傳統的師徒技藝傳承講求「口授心傳」法，並透過身體反覆揣摩各環節放鬆後，內在氣血與外在身體結構變化中所產生的現象。
尤其是太極拳架與推手練習中，帶動氣血運行時，手指中沖穴、手掌勞宮穴、肘關節的曲池穴、肩膀上的肩頸穴等等部位的感覺與現象。以及外在身體放鬆肩、肘、腕產生「沉肩墜肘」、放鬆「頸、背、腰」 、「髖、膝、踝」產生「含胸拔背」、「氣沉丹田」等等現象，是太極拳技藝精進的門徑。
習者在演練拳架與推手時，千萬不可以只在乎輸贏，及外表的動作，而忽略了身體放鬆後，內在與外在過程中所產生的現象與感覺。
Traditional Oral Instruction Method
In the usual practice of Tai Chi Chuan, what is seen by the eyes is transmitted to the brain, and from the brain, reflex actions are transmitted through the nervous system to the muscles. However, some of what the eyes see can be an illusion.
Learning through imitation often leads to misconceptions. Understanding martial art moves or techniques can be difficult based solely on sight. Without proper instruction, a full understanding of technique can be challenging. Therefore, traditional teaching emphasizes the method of "oral instruction and heart to heart transmission" and requires repeated exploration of the sensations and phenomena arising from practicing the technique. The teacher must ensure the student has the proper movements of the body, the chi and the mind to ensure success.
To refine your skills in tai chi chuan form and pushing hand practice, it is essential to pay attention to the sensations and phenomena that arise from the movement of chi and blood. To feel the sensations of chi flow, look to the Zhongchong acupoint in the fingers, Laogong acupoint in the palm, and Qu Chi acupoint in the elbow joint and Juanjing acupoint in shoulder. To enhance the feeling one should relax the shoulders, elbows, and wrists resulting in "sinking shoulders and dropping elbows." Relaxing the neck, back, and waist, results in “contain the chest and round the back.” Further, relaxing the hips, knees and ankles will allow one to “sink chi to the Dantian” All of these make it easier to listen to the sensations of chi moving through the body.
In form and pushing hand practice, learners should not focus solely on external movements or on winning or losing, Attention should be paid to the internal sensations and feelings that arise from the movements once the body is relaxed.
美人手
鄭曼青大師訓練鬆柔太極拳的三大要訣：美人手、太極不動手、吃虧即是佔便宜。
下面就「美人手」的要訣提供同好參考，宋志堅老師認為「美人手」的訓練要訣，是出自於十三勢行功心解：「似鬆非鬆，將展未展，勁斷意不斷。」也是太極十要中「用意不用力」的訓練要訣。在拳架與推手訓練中，手臂不可過度伸展，也不可以過度鬆懈，宋師將這種訓練法稱之為「鬆持法」，也就是手臂內在的肌肉、關節、筋骨保持放鬆狀態，而手臂外在的樣貌始終保持不變。此種訓練法在拳架與推手應用中，手臂的重量由身體的三角肌、背脊、股四頭肌支撐，促使兩臂輕靈貫串，屬於進階訓練法，宋師稱為「內勁回收法」。這是「以靜制動」、「以柔克剛」所必須具備的能力與心理素質。也就是身心不可過度積極，但也不可消極應對，表現在推手技藝上，就是「黏貼連隨不丟不頂」。
Tai Chi Wisdom: "Beautiful Lady’s Hands" and Other Insights
Master Zheng Manqing's Three Key Principles for Training Relaxation Tai Chi Chuan: "Beautiful Lady’s Hands," "No Arms in Tai Chi” (NAIT) and "Investing in Loss."
Master Song Zhijian, explains these concept in his book, Understanding How To Practice The Thirteen Dynamics, stating: "It seems relaxed but not relaxed, about to expand but not fully, energy breaks but mind does not." It is also explained in the Ten Essentials of Tai Chi "Use mind, not force." In both form and pushing hands training, the arms should not be overly extended nor excessively relaxed. Master Song refers to this training method as the "Relax But Hold Method" Internally muscles, joints, and bones of the arms maintain a relaxed state while externally the body maintains its shape. This advanced training method, also known as the "Internal Energy Recycling Method (keep your weight to yourself)," relies on the deltoid muscles at the shoulder, the spine, and the quadricep muscles to support the body structure. The weight of the arms is carried by these muscles so the arm can remain relaxed and agile.
While maintaining the qualities of Beautiful Lady’s Hand, and No Arms in Tai Chi, one can now Invest in Loss in order to gain. Moving the arms without using the arm muscles, one can execute advanced techniques such as
"Stillness overcomes motion" and "Softness overcomes hardness." By removing all trace of clumsy force in the arms, one can control an opponent using the skills of adhere, stick, join, and follow, not letting go and not or resisting.
左重則左虛、右重則右杳
“虛”，意思指的“空的、不存在的，如虛無縹緲；"杳"ㄧㄠˇ，意思指的是“黑暗、深遠、遥遠、不可知的狀態”，如杳無人煙，「虛」和「杳」都是隱隱約約、忽隱忽現、不可捉摸。這是訓練太極拳身手輕靈敏銳的要訣，也是培養聽勁的門徑，故練拳之要領在：輕、慢、勻、正。
在推手應用上，是上下、左右、前後等陰陽（動靜、虛實、剛柔）對應關係，擅於陰陽相濟的要領，就能展現「以柔克剛」的技藝。
李亦畲註解：「左重則左虛而右已去，右重則右虛而左已去。」意思是對方進攻我的左邊，我左邊虛化的同時，右邊反攻對方；對方進攻我的右邊，我右邊引化，同時左邊進攻對方。
"Left Heavy, Left Empty; Right Heavy, Right Mysterious"
In Chinese, "虛(xu) " means "empty" or "non-existent," as in "虛無縹緲(xu wu piao miao)，which refers to something that seems not present or does not exist, like a vague and elusive feeling of emptiness." "杳(yao)" means "dark, profound, distant, and unknowable," as in "杳無人煙 (yao wu ren yan), which is a remote and desolate place" Both "虛" and "杳" convey a sense of vagueness, elusiveness, and intangibility --something that is difficult to grasp or understand. This intangible quality serves as a gateway to developing the skill of "listening" and employment of key training aspects such as lightness, slowness, evenness, and uprightness.
In pushing hands applications, “listening” involves understanding the complementary relationship between yin and yang, as expressed in movement and stillness, emptiness and fullness, hardness and softness, etc. With proficiency in the interplay of yin and yang one can use softness to overcome hardness. According to Li Yishe's interpretation, “If the left side is heavy (full of weight), the left is quiet and empty and the right side is responsive; if the right is heavy, the right side is quiet and the left side is set in motion..” This means that if the opponent attacks my heavy left side, my right side will counterattack. If the opponent attacks my heavy right side, my left side will attack at the same time.
傳統太極拳技藝在華盛頓DC
陳鉅太極拳基金會 執行長Charles Votaw 張瓊瓊 譯
在華盛頓特區，雖然我們住的地方離太極拳的源頭很遠，但是仍然有很多太極愛好者。
羅邦楨大師，鄭師爺在台灣的第一位太極學生，他教我們太極拳30%是儒家，70%是道家。這種區別非常有趣，但是對西方人來說仍然非常深奧。遵循孔子儒家的行為準則，我們有楊澄甫的十要。十要相對容易理解，但是要應用到身體上仍然困難。遵循老子道家哲理，我們用「正好」、「以柔克剛」、「吃虧」。這些觀念想法更難理解。
如果我們随便打太極拳，看起來似乎很簡單。但如果我們仔細觀察，它有非常多的層次和複雜性。從表面上看，它似乎無用且軟弱。但在它的深處，它是強大而深刻的！
在華盛頓特區，我們很幸運有台灣的朋友和老師慷慨地分享他們對太極的理解並幫助揭示這一偉大藝術的內在意義。
Here in Washington DC, although we live very far from the birthplace of internal martial arts, there is a lot of interest in tai chi chuan.
Our teacher Master Ben Lo, who was the first student of Professor Cheng Man Ching in Taiwan, taught us that tai chi’s philosophy is 30 percent Confucian and 70 percent Taoist. This distinction is very interesting, but its meaning is not so obvious to the western mind. Confucian rules of conduct are very straight forward, obey or disobey, the rules are clear. Yang Cheng Fu's ten principles are similar rules of conduct, or requirements for success. Take the example of suspend the head top, you either do it correctly or you do it incorrectly. Like the teaching of Confucius, the concept is clear and rational Taoist teaching, on the other hand, is much more vague and nuanced. From Lao tzu, we have concepts such as using 'just enough', 'softness overcomes hardness' and 'invest in lose', ‘yin and yang mutually support each another’. These ideas are much harder to understand. You may be able to use these qualities correctly, but there is no end to their refinement.
To many Westerners, tai chi looks very simple. The movements are slow and relaxed; many question if it is really a martial art. But as they look closer, they find tai chi has many layers of subtlety and mystery that lies hidden within. The Confucian approach is the gateway to the internal and Taoism is its refinement.
We are very fortunate to be able to follow in the footsteps of the great thinkers and artist of the past. Even with their clear guidance, we must work very hard to achieve only a fraction of what is possible!
太極拳內勁傳遞的要訣
身體九大環節（肩、肘、腕、頸、背、腰、髖、膝、踝）之肌肉、筋骨、韌帶在拳架與推手訓練中，如何放鬆與貫串，及內勁如何由腿而腰行於手指的傳遞是訓練的要訣。身體九大環節中，手臂之三角肌，背部之背脊，大腿之股四頭肌，是內勁由下往上傳遞的樞紐，所以太極十要強調，沉肩墜肘、含胸拔背、鬆腰落胯等要訣。太極拳動作緩慢、輕靈，是培養三角肌、背脊、股四頭肌等肌群的最佳方法，訓練過程好像三把火在燃燒，在不知不覺中累積肌肉、筋骨、韌帶的強度，配合身體各環節貫串時，所需要的角度與位置，可以避免能量在傳遞中的耗損。
Key Principles of Internal Energy Transmission in Tai Chi Chuan
In training both tai chi form and push-hands, it is critical to relax and coordinate the of muscles, bones, and tendons in the nine major joints of the body (shoulders, elbows, wrists, neck, back, waist, hips, knees, ankles). Understanding how to relax and connect the joints and how to transmit internal energy from the legs, through the waist, to the fingers is an essential skill. Among the nine major joints, the deltoid muscle at the shoulder, the muscles of the spine, and the quadriceps in the thighs serve as pivotal points for the upward transmission of internal energy. Therefore, the Ten Essentials of Tai Chi emphasize key principles such as sinking the shoulders. dropping the elbows, containing the chest while elevating the back, and relaxing the waist to drop the hips. The slow and graceful movements of Tai Chi form are an optimal method for cultivating the deltoid, spine, and quadricep muscle groups. These three muscle groups are like three fires burning simultaneously. When strength in muscles, bones, and tendons accumulates naturally and combines the body is held in the proper angle and position, the internal strength organizes and becomes very powerful. Energy lost during transmission is minimized.
太極拳發勁
陶炳祥大師形容被發者的感受如：
被無意識的醉漢撞到、
被突然衝出的狗撞到、
被突然浮出水面的木頭撞擊等感覺。
宋志堅宗師訓練要訣：
鬆沉、提放、拔根、加速、丢出。
〈太極拳經〉:
若將物掀起而加以挫動之意，斯其根自斷，乃攘之速而無疑。
Tai Chi Chuan's Issuing of Power
Master Tao Bingxiang （陶炳祥） describes the sensation of issuing power as being akin to: Being bumped by an unconscious drunkard. Being unexpectedly hit by a dog that suddenly rushed out. Being struck by a piece of wood that suddenly floated to the surface, etc. .
Master Song Zhijian's ( 宋志堅）training principles for issuing power are: Relaxation and Sinking, Lifting and Letting go, Accelerating, Releasing
From the Tai Chi Chuan Classic: "It is like when you are lifting an object, you jerk, then when its root is severed, you can expel it swiftly and without doubt."
鄭曼青大師太極拳要訣
行如沙漠走駱駝。坐對人間笑彌勒。處則兩足虛實分。 臥似彎弓向右側。行、立、坐、臥無處不太極。
行如沙漠走駱駝。行走時，如同駱駝依靠腳掌上之鬆柔肉墊，而能輕鬆靈活的行走於沙漠中。
處則兩足虛實分。
站立行事時，雙手有動靜、雙腳有虛實，身體有剛柔，尤其習慣單腿交互承擔身體重量。
坐對人間笑彌勒；
臥似彎弓向右側。
坐臥時，身體如彌勒佛般的安享自在。
心理如嬰兒在母親子宮裡，悠然自得。
Master Zheng Manqing's Tai Chi Chuan Principles
There is Taiji when walking, standing, sitting or lying down.
Walk like a camel setting foot into the desert sand. A camel can walk easily and flexibly in the desert with the broad pad that connects its two toes.
When standing, differentiate the substantial and insubstantial of the feet.
When moving or standing still, distinguish between stillness and movement in the hands, empty and solid in the legs, rigid and flexible in the body, We must be especially accustomed to using one-leg to bear the whole weight of the body.
When sitting, face the world like you are Lord Maitreya Buddha. Lie like a bow, bending to the right.
When sitting and lying down, the body is like Lord Maitreya Buddha, and you will enjoy peace of mind. The heart is like a baby in the mother's womb, carefree and at ease.
太極拳練鬆的要訣
練太極拳如何「鬆」，鄭曼青大師比喻，如彌勒佛很大的一個肚子，笑笑的，拿一個布袋，上頭題字：「坐也布袋，走也布袋，放下也布袋，何等自在」。
修煉太極拳功夫，如同人生哲學修養功夫：
放下身段、放下名利、
放下執著、放下蠻力、
放下贏的企圖心等等雜念，
才能真正享受太極拳鬆的自在感與人生的幸福感。
Key Principles for Relaxation in Tai Chi Chuan
Master Zheng Manqing uses the metaphor of Maitreya Buddha's large belly, smiling and holding a cloth bag inscribed with the words: "Whether sitting, walking, putting down, Sit with a cloth bag, and walk with a cloth bag; if you put down the cloth bag, all is as carefree as can be." Practicing Tai Chi Chuan is compared to the philosophy of life:
Letting go of one's ego,
Letting go of fame and fortune,
Letting go of attachments,
Letting go of brute force,
Letting go of the intention to win and other distractions.
These relinquishments allow one to truly enjoy the sense of relaxation in Tai Chi Chuan and the happiness in life.
放鬆後的感覺及好處
鄭曼青大師言：「太極不動手」，這是練習放鬆的要訣，「不動手」真正的目的是要避免手臂產生拙力與企圖心，因為拙力與企圖心會干擾手臂的虛靜，無法使手臂隨腰腿而動，更無法隨時保持放鬆的狀態，所以宋志堅宗師稱「不動手」的訓練方式為「鬆持法」。
依照上述要點練拳，兩臂放鬆後，初期會有刺熱感，持續訓練後會有麻脹感，尤其是手掌的勞宮穴及中指的中衝穴感應特別強烈，這是肌肉、筋骨、韌帶及經脈放鬆後促進氣血循環所產生的生理現象。
例如手臂借助地心引力，由上而下緩緩下墜時，或借助腰腿之力帶動手臂時，會感覺到手臂的麻脹，但若下墜或帶動的過程中有拙力或企圖心的介入，麻脹感將立即消失。這是目前我們判斷手臂是否放鬆的指標，而如何在平時及訓練拳架時，保持最佳的放鬆狀態，是太極鬆柔功夫成長的關鍵。
放鬆後的好處：
1.舒緩神經系統的壓力，
使心情隨時保持愉悅。
2.促進氣血的循環，達到
養生保健的效果。
3.增進皮膚觸感的反應
力，培養太極拳聽勁、
懂勁的功夫。
4.身手輕靈敏銳，利於隨
時整合全身的能量，展
現於發勁的技藝上。
The Feeling and Benefits from Relaxation
Master Zheng Manqing said, "Tai Chi without hands" is the key to practicing relaxation. The real purpose of "no hands" is to avoid brute strength and intention in the arms, because brute strength and intention will interfere with the quietness of the arms. To allow the arms to stay relaxed, power to move the arms must come from the waist and the legs. Master Soong JJ called this quality of relaxing the arms, the "loosen and hold method".
During the early stages of employing this method, there will be a tingling sensation in the hands once the arms are able to truly relax. Later, after a long period, one feels a swelling or numbing sensation. The sensation is especially strong at the Laogong point on the palm and the Zhongchong point on the middle finger. It is a physiological phenomenon produced by the increased circulation of chi and blood after the tendons and meridians are relaxed.
For example, when the arms, with the help of gravity, are allowed to slowly falling from high to low, or when by moving the waist, the arm will feel numb and full. However, if the muscles of the arm itself are used to move the arm, the tingling sensation will disappear immediately. The tingling sensation can be used to judge whether the arms are relaxed and whether all the principles are being met. This is a good exercise to practice when going about your normal activities. While walking or standing throughout the day, you can relax the arms muscles and tendons and increase your tai chi king fu.
Benefits of relaxation:
1. Relieve pressure on the nervous system and keep a happy mood
2. Promote the circulation of chi and blood to achieve optimal health.
3. Improve the skin’s tactile response and cultivate tai chi listening sensitivity.
4. Make the body light and agile, qualities that are instrumental in the integration of the energy of the whole body and develop the ability to fajing.
先求開展而後求緊湊
身體鬆柔，氣血暢通，促進太極拳的聽勁，啟發推手走化的技藝，因為身體鬆柔利於各部位功能的啟動與整合。尤其是在推手互動中，身體啟動的部位越多，走化的弧度與範圍就越小，這是整體運動所產生的現象，也是太極高手們能夠輕鬆化解對手進攻招式的原因。
相反地未經過鬆柔訓練者，聽勁遲緩，身體容易造成頂抗，又因為無法精準的判斷對手出手的力道、方向、與位置，故走化的幅度與範圍就越大，相對的能量的耗損也就越大，更容易產生氣喘的現象，這是初學者在練習推手時，判斷不夠精準而產生的現象。
Seeking Expansion Before Compactness
The body's softness and flexibility, coupled with the smooth flow of chi and blood, facilitate the development of Tai Chi Chuan's listening energy and inspire skills of neutralization in push hands. When the body is relaxed and flexible it becomes more integrated and functional. Particularly in the interaction of pushing hands, the more of the body that is activated, the smaller the range and arc of movement. It is also the reason why Tai Chi masters can easily resolve the opponent’s attacking moves.
Conversely, those lacking flexibility training may experience slow listening energy, leading to resistance to movement in the body. Due to imprecise judgment of the opponent's force, direction, and position, their range and scope of movements will be inaccurate, resulting in increased energy consumption and a tendency for breathlessness. This is a phenomenon that occurs when beginners practice pushing hands and their judgment is not accurate enough.
易簡太極拳訓練腿力的秘訣
收臀必鬆腰，鬆腰腹內鬆，腹鬆則氣斂入骨，胸必自含。氣沉丹田，上通百會，下達湧泉，故湧泉、會陰、百會貫串一線，永保膝蓋無病痛。上述內容是易簡太極拳訓練腿力的秘訣。
易簡太極拳胡惠豹大師兄高齡93歲，及李金傳師兄今年87幾歲，演練易簡太極拳都超過一甲子，驗證膝蓋超過腳尖若得法，不但不會傷害膝蓋，反而可以延長膝蓋的壽命。
易簡太極拳訓練腿力的要訣是膝蓋超過腳尖10公分，一般人總認為膝蓋超過腳尖，會傷害膝蓋。演練易簡太極拳膝蓋超過腳尖的目的，是要強化股四頭肌的肌耐力，股四頭肌是支撐身體重量，及走化與發勁的樞紐，也是減少膝蓋超出負荷的避震器，但如果訓練不得要領，確實是會傷害膝蓋，如何避免膝蓋超出負荷，又能培養股四頭肌的肌耐力？要訣在於收臀鬆腰法，尤其是腰、胯、臀的角度、位置與鬆柔的程度是關鍵，宋志堅老師的秘訣是湧泉、會陰、百會貫串一線。
Secrets to Leg Strength Training in Yi Jian Tai Chi Chuan
The tenets for training leg strength in Yi Jian Tai Chi Chuan include the following principles: "To tuck in the hips, you must relax the waist. When you relax the waist, the internal abdominal muscles are also relaxed. And the chest will naturally be contained. The chi sinks into the Dantian, which is connected to the Baihui acupoint above, and the Huiyin and Yongquan acupoint below. Hanging this line from above will keep the knees healthy and pain-free. The above content is the secret to training leg strength in Yi Jian Tai Chi.
Yi Chan Senior practitioner Master Hu Huibao(胡惠豹), who is 93 years old, and another senior practitioner Master Li Jinchuan (李金傳), who is 87, have each been practicing Yi Jian Tai Chi for more than 60 years. It has been proven that if the knee exceeds the toes properly, it will not only avoids harming the knee, but also extend the life of the knee.
The emphasis of Yi Chan is on maintaining the knee position, ensuring it stays 10 centimeters beyond the toes. Many people think that if the knee goes beyond the toes it will hurt the knee. Contrary to common belief, this practice aims to strengthen quadricep muscle and promote endurance in the leg., This muscle also acts as a shock absorber, preventing undue stress on the knees.
However, if you don’t train properly, you can indeed hurt your knees. How to avoid the knee exceeding the load and cultivate the endurance of the quadriceps? The key lies in the method of relaxing the waist and tightening the hips, especially the angle, position, and degree of relaxation of the waist, hips, and buttocks are critical. Turning the body at the yao and not at the Qua is an important part of the Yi Chan method. Master Song Zhijian’s secret is to align the Yongquan, Huiyin, and Baihui acupoints in a line.
太極拳的人生哲學修養功夫
太極拳的修煉如同人生哲學修養功夫，透過太極拳架、推手及平時的家常日常，一點一滴累積能量，其修煉的過程如同道家的哲理，看似「無為」、「無用」其實不然，緩慢輕靈的太極拳法，不僅可以鍛鍊身體，也提供一個穩定心靈的力量，讓人生朝著正向的「大用」前進。
在訓練過程中要不斷地提醒自己放下拙力，企圖心，與內心的執著，以謙恭的心境讓身手隨著腰腿，及大自然的能量而動。如同平常與人相處生，要放下自己的身段、名利、權勢、身分、地位與執著，跟隨著家人及周邊的親朋好友與社團生活在一起，沒有英雄氣、優越感，看似平淡無為，其實不然，這是身、心、靈「內斂涵藏」的修煉方式。
Tai Chi Chuan's Life Philosophical Cultivation
The practice of Tai Chi Chuan mirrors the philosophy of life. Moving, whether through the tai chi form, push hands, or daily life, one accumulates energy gradually. The process aligns with Daoist philosophy. Actions that are seemingly “useless” or "without action" nevertheless gradually accumulate strength and stability. The slow and nimble movements of tai chi are not only good for the body but also provide stimulation for spiritual growth allowing life to be more fulfilling.
During the training process, one must constantly remind oneself to let go of, brutal force, desire for achievement and inner attachments. With a humility, allow the body to move in harmony with the waist, legs, and the natural energy. Just as in everyday interactions with others, it is essential to set aside obstacles to your progress such as desire for fame, power and status, as well as personal pride. Without attachments to your surroundings and community, devoid of a heroic demeanor or a sense of superiority, you will learn to accept things as they are. By being receptive to things as they are you will find you can accomplish without trying. Actions become natural and effortless. This method seems plain and unremarkable, but it is actually a way of cultivating the "internal restraint and accumulation" of body, mind, and spirit.
太極拳與嬰兒
嬰兒對懷抱者的觸感有很高的要求，這是檢驗鬆柔太極拳不可多得的對象。
嬰兒的身體柔弱，在懷抱時必須具備輕靈與鬆柔的身手，才能讓嬰兒具有安全感與舒適感。
這也是太極拳聽勁所必須具備的身手，這種身手是身體整體運動的一環，要慎重其事地放下手臂局部的拙力，整合與運用身體各部位的功能，以確保懷中嬰兒的穩定與舒適。我以師門所傳授的「鬆持法」，以單腿支撐身體重量懷抱孫女，一方面訓練腿力，一方面訓練手臂的掤勁，隨著歲月的增長，孫女的體重也隨著增長，我的腿力與掤勁也在不知不覺中成長。
「鬆持法」：是宋志堅宗師所創的內勁訓練法，也稱「內勁回收法」，其要訣是兩手臂的肌肉、關節、筋骨隨時保持鬆而不垮，鬆而不懈的狀態，也就是手臂藉由意念保持內在的放鬆，從外觀來看手臂沒有鬆垮垮，也沒有僵硬的現象，故稱「鬆持法」，是培養掤勁、按勁的門徑之一。
Tai Chi Chuan and Infants
Cradling an infant demands a high level of sensitivity to touch. The delicate nature of an infant's body requires a touch that is light and nimble, ensuring the baby remains comfortable and secure.
This light and nimble touch is also an essential skill in tai chi chuan for “listening to energy”.i Ting jing or, listening energy is a part of the overall movement of the body that requires careful avoidance of localized, clumsy force in the arms. It involves integrating and refining the quality of touch to ensure stability and comfort, akin to holding a baby in one's arms. Employing the "Relax and Hold Method" passed down by my teacher, I support the weight of my body on one leg while holding my granddaughter. This simultaneously trains leg strength and the ward-off force in the arms. As time passes and my granddaughter's weight increases, my leg strength and ward-off energy naturally grow unnoticed.
The "Relax and Hold Method" is also known as the "Keep Your Weight to Yourself Method," was created by Master Song Zhijian to train internal energy. It requires maintaining a state of continual relaxation in the muscles, joints, and bones of the arms, using intention to keep them relaxed internally while appearing externally firm. The method is a pathway to cultivating ward-off energy and pushing energy.
揣摩五法與盲人推手
「揣摩五法」是太極拳推手的核心技藝，其要訣是「黏、貼、連、隨、不丟頂」等七字五法。盲人與視障人士太極拳推手訓練是以「揣摩五法」的要領，相互切磋，過程中彼此閒話家常，宣洩情緒，揮灑體力，使身心靈獲得舒展。
黏、貼兩個手法，為「揣摩五法」之主要的訓練法。黏是吸引提收回來???的意思。貼是附著不離的意思。在推手應用上，當對手慾向前施展招法時，我以黏勁吸引對手。當對手慾脫逃時我順勢跟蹤，使其進退失據。能做到黏、貼的技巧，自然就能領悟連、隨、不丟頂的真諦，也就能發揮「引進落空合即出」的技藝。
藉由「揣摩五法」的技藝，可以培養輕靈敏銳的身手，促進聽勁，對盲人及視障朋友而言，可以促進身體的平衡，降低身體在碰撞時受傷的機率。
Understanding the Five Techniques and Push Hands with Blind Individuals
The "Five Push Hands Techniques to Contemplate and Practice" are fundamental to Tai Chi Chuan's push hands, emphasizing principles like "stick, adhere, connect, follow, neither separating nor resisting." Blind and visually impaired individuals engage in Tai Chi Chuan push hands training based on these techniques, fostering mutual exchange, emotional release, and physical exertion, to promote overall well-being.
The primary focus within the "Five Techniques" is on sticking and adhering. Sticking involves attracting the opponents energy and drawing it back, while adhering implies staying attached without separation. In the application of push hands, these techniques are employed to attract the opponent when he advances and to follow and track when he retreats. Mastery of sticking and adhering naturally leads to an understanding of connecting, following, and neither separating nor resisting, enabling the execution of techniques like "Attract to emptiness, Closing on him and sending him away" in push hands.
Through the skills of the "Five Techniques," practitioners develop agility, enhance listening energy, and, for blind and visually impaired individuals, promote body balance and reduce the likelihood of injury during collisions.
視障太極拳戶外教學
課程是訓練視障者，如何以輕靈的手臂來使用手杖，手杖如同視障者的眼睛，藉由手杖來掃描障礙物。當手臂過度的用力時，容易造成反作用力，反而傷害手臂，如同太極拳「用意不用力」的訓練法，放下局部的拙力，培養身體各部位整體的運動能力。
故手杖的握法，如懷抱嬰兒，身手不可過度用力，也不可稍有疏忽，也就是手臂鬆而不懈，鬆而不垮。在使用手杖時，要讓手臂保持輕靈，以最小的力量觸碰到障礙物，這樣反而更容易快速的辨識障礙物，也能培養太極拳的聽勁。
Outdoor Instruction for Visually Impaired Tai Chi Chuan
This curriculum trains visually impaired individuals to use their cane with a graceful arm. The cane serves as the eyes for the visually impaired to scan for obstacles. Similar to Tai Chi Chuan's "use mind, not force" training principle, this practice emphasizes avoiding localized brute force in the arm and cultivates the use of overall relaxed body's movement to move the cane.
The cane is gripped similar to the way one holds a baby. It should not be too forceful or too lax. The arms should be relaxed but not slack. When using the cane, keep the arms nimble, using minimal force when encountering obstacles. This makes it easier to quickly identify obstacles and also cultivates the sensitivity of Tai Chi's 'listening energy' (ting-jing).
太極拳與《易經》三大原則
《易經》三大原則：象、數、理
象：現象。
身體藉由三度陰陽（腳有虛實、手有動靜、身體有剛柔）之變，產生太極拳拳法的現象。
數：數字。
雙腿進退的長度，各關節角度與位置變化的數字，身體重心的升與沉，及左右轉的弧度，等等數字的變化，展現太極拳法的奧妙。
理：道理。
太極拳架與推手招法經過反覆演練的過程獲得啟發，得以驗證拳架與推手技藝之合理性。
鄭子「太極不動手」與宋志堅老師「自然運動法」之要訣在於借助大自然的能量。
身體借助大自然的地心引力、反作用力、慣性力等能量使身體產生虛實、動靜與剛柔的變化，各部位數字變化的大小，產生不同的現象，也造就了各太極門派發展的契機。各門派的拳法是否合乎力學原理、人體工學，及拳架結構在瞬間所能產生的最大爆發力，及化解對手進攻的能力等等要素，決定拳架的品質，也是驗證拳架是否合乎自然現象的道理。
Tai Chi Chuan and the Three Principles of the Book of Changes
Three major principles found in the I Ching： Image, Number, and Principle. – find resonance in Tai Chi Chuan:
Image (象): Image represents phenomena. Tai Chi Chuan's body movements, influenced by the three aspects of yin and yang (empty and full in the legs, still and moving in the arms, and supple and rigid in the whole body), give rise to the art's techniques.
Number (數): Number relates to proportion. The distance traveled when advancing or retreating, the extent of rotation as the body turns, variations in angle and positions of the joints, percentage of weight as the center of gravity shifts, all influence the outcome.
Principle (理): Principle signifies a framework of reason. The Tai Chi Chuan form and push hands techniques, refined through repeated practice, have been developed and tested within a rational framework of principles.
By operating within a framework of principles, the energies of yin and yang can function freely. Naturally occurring forces such as gravity, ground reaction force, and inertia, can be used to advantage. The dynamic interplay between image, number and principle gives rise to a variety of phenomena, contributing to the diversity among Tai Chi Chuan schools.
陰陽相濟
太極拳推手技藝，以「陰陽相濟」為法，其要訣在於「雙手有動靜，兩腿分虛實，身體有剛柔」。動靜、虛實、剛柔，彼此相互依存配合，不可分離。三者的合作，便是「陰陽相濟」的表現，也決定太極拳推手的境界。要達此境界，則要從基礎拳架的「放鬆」著眼。放鬆使身手輕靈敏捷，能因著對方的變化，而在動靜、虛實與剛柔之間順勢轉變。
身手輕靈，自然能展現「黏、貼、連、隨」的手法；所謂「雙手有陰陽」，是指上下、前後、左右的對應關係。當左手隨勢而動時，右手即配合應對；反之，右手順勢而動時，左手也配合以對。如此循環往復，如《易經．繫辭傳》所云：「乾以易知，坤以簡能。易則易知，簡則易從。」「易知」與「簡從」相倚相存而立，未嘗有離。
〈太極拳論〉言：「黏即是走，走即是黏。陰不離陽，陽不離陰；陰陽相濟，方為懂
何謂「氣沉丹田」
武式太極拳郝少如言：
能做到含胸、鬆肩、護肫（兩脇微斂，取下收前合之勢，內中感覺鬆快。）、吊襠（兩股用力，臀部前送，小腹有上翻之勢。）、尾閭正中（兩股有力，臀部前收，脊骨根向前拖起小腹）。就能使氣達於腹部，不使氣上浮，謂之「氣沉丹田」。
Integration of Yin and Yang in Tai Chi Chuan Push Hands Skills
Tai Chi Chuan push hands techniques follow the principle of “yin and yang supplement each other” The secret lies in that both hands exhibit movement and stillness, both legs distinguish empty and full qualities, and the body embodies both hardness and softness. The collaboration of movement and stillness, empty and full, and hardness and softness defines the realm of Tai Chi Chuan push hands. Achieving this level requires starting with the foundational principle of "relaxation" in the Tai Chi form. A relaxed body leads to agile and precise movements, allowing seamless transitions between Yin and Yang qualities.
When the body is light and agile, practitioners naturally employ techniques such as sticking, adhering, connecting, and following. The concept of "both hands exhibiting Yin and Yang" refers to the corresponding relationship of upper and lower, front and back, left and right. This reciprocity ensures that when one hand moves, the other hand complements, creating a harmonious cycle.
In such a cyclical manner, as stated in the 'Xici Commentary' of the Book of Changes: It is by the ease with which it proceeds that Qian directs (as it does), and by its unhesitating response that Kun exhibits such ability. '(He who attains to this) ease (of Heaven) will be easily understood, and (he who attains to this) freedom from laborious effort (of the Earth) will be easily followed. The Creative (Heaven) enables one to know, The Receptive (Earth) enables one to be straightforward. When one is straightforward, one can be easily led. The concepts of “enable to know” and “easily led” rely on each other and coexist, never parting.
As mentioned in the Tai Chi Chuan Treatise: “Sticking (nian) is also following (zou), following (zou) is also sticking (nian). Yin does not leave yang, yang does not leave yin; Yin and yang complement each other, which is the way to understand Jing (energy).” The subtle relationship between yin and yang is the embodiment of the skill of “using softness to overcome hardness” and “using stillness to control movement” in pushing hands.
太極拳之意、氣、勁
所謂：「意動氣從而成勁，氣動身隨而成形」。意、氣、勁是形成太極拳架與推手技藝的三個要素。
意：推測身體欲動的趨勢。氣：氣勢。形：拳架。
「意」是料想或推測身體欲動的傾向，是沒有目的行為動作，全憑腰腿而動或外在變動的趨向而動，是身體整體部位的運動，故身手動作是輕、慢、勻、正，運動路線由腿而腰而肩、肘、腕。「力」是拙力，有明顯的目標取向，是身體局部力量所產生的現象，故手臂動作快速且手指剛硬有力，手指與腕有明顯的動作。
身體內涵60%的水分，水與氣流的特質是輕靈柔軟，藉由「意」避免身體產生局部動作的拙力現象，使身手猶如氣流般的輕靈與柔和，這是訓練過程中，隨時要培養的能力。故太極九字訣言：敬、靜、定、慢、勻、柔、圓、鬆、整。要訣之首要敬也，要慎重其事也，不可馬虎。
當身體經過修練鬆柔如水與氣流般時，各環節藉由腿之虛實、手之動靜及身軀之剛柔轉變，形成自然運動的氣勢。若身手輕靈無拙力，即能跟隨著整體氣勢運行，即是鄭子所謂：「太極不動手」的拳架訓練法。而整體氣勢的威力，猶如颱風、颶風、海嘯般的威力，此即是太極拳發勁的效果。
The Essence of Tai Chi Chuan: Mind, Qi, and Jing
The saying "Mind moves, Qi follows, and Jing is formed; Qi moves, the body follows, and form is established" encapsulates the three essential elements that shape Tai Chi Chuan techniques.
意 (Intention): Anticipate the tendency of the body to move.
氣 (Qi): Qi momentum.
形 (Form): Quan structure.
Mind (意): Mind envisages the body's tendency to move. It involves anticipating or predicting movements based on the body's overall dynamics. It is an action without a specific purpose, relying entirely on the movement of the waist and legs or external tendencies. It involves the movement of the entire body, so the body movements are light, slow, even, and upright. The movement path starts from the legs, then goes through the waist, shoulders, elbows, and wrists. 'Li' (force) is clumsy force with a clear target, a phenomenon generated by local body strength. Therefore, the arm movements are quick and the fingers are firm and powerful, with clear movements of the fingers and wrists.
Qi (氣): Represents vital energy. Proper coordination of breath and energy flow is crucial in Tai Chi Chuan, aiming for breath that is fine, long, deep, and even.
Jing (勁): Signifies power or force. Form in Tai Chi Chuan is the result of the integration of mind and Qi, leading to the manifestation of subtle forces within the body.
The body contains 60% water, and the nature of water and air flow is light, agile, and soft. By using 'mind intention,' one avoids the phenomenon of local force in body movements, allowing the body to be as light and soft as air flow. This is an ability that needs to be cultivated at all times during training. Hence, the nine-word secret of Tai Chi states: Respect, Stillness, Stability, Slowness, Evenness, Gentleness, Roundness, Relaxation, Integration. The foremost point of the secret is respect; one must handle things carefully and not be careless.
When the body is trained to be as relaxed and flexible as water and air flow, the various parts form a natural momentum through the transformation of the legs' emptiness and fullness, the hands' movement and stillness, and the body's rigidity and softness. If the body and hands are agile without clumsy force, they can follow the overall momentum, which is what Zheng Zi called the training method of 'Tai Chi without moving hands.(No arms in Tai Chi)' The power of the overall momentum is like that of a typhoon, hurricane, or tsunami, which is the effect of issuing force (Jing) in Tai Chi.
論太極拳與靜坐
太極拳的虛、靜、沉、柔、是靜坐之要訣。
1.虛：
靜坐要點：「調合身體，從容入坐，全身肌肉放鬆，淡泊名利，一切放下」等。就是太極拳「全身自然透空」到了「虛」的境界。
2.靜、沉：
靜坐要點：「調和呼吸，鼻息極微、極細、極緩、漸漸深長均勻，並假想每息都到達小腹，心意集中小腹，意守一點，保持心的和平寧靜」等。就是太極拳：「意念集中，氣注丹田。」使能達到「靜」、「沉」的境界。
3.柔：
靜坐要點：「不可用力，輕鬆自然」。就是太極拳可以達到「柔」的境界。
摘取自《太極拳研究專集》，鄭曼青大師民國57年發表於太極拳研究專集。
Tai Chi Chuan and Meditation
Tai Chi Chuan's principles of emptiness, stillness, sinking, and softness are reflected in meditation practices.
Emptiness (虛):
Key points for sitting meditation: Emptiness emphasizes “adjusting the body, entering a seated position calmly, relaxing all muscles, letting go of worldly concerns, and releasing all attachments. “ This corresponds to the realm in Tai Chi Quan where the entire body naturally becomes “open and empty.”
Stillness, Sinking (靜、沉):
Key points for sitting meditation: “Harmonize the breath, make the nasal breathing extremely gentle, fine, and gradual, gradually becoming deep, long, and even, imagining each breath reaching the lower abdomen, concentrating the mind on the lower abdomen, then concentrating the mind on one point, and maintaining a peaceful and tranquil heart.” This aligns with Tai Chi Chuan's principle of "concentrating intention, channeling Qi to Dantian (elixir field)," achieving the states of "stillness" and "sinking."
Softness (柔):
Key points for sitting meditation: "Do not exert force, be naturally relaxed." This corresponds to the realm in Tai Chi Quan where one can achieve a state of "softness."
These meditation practices aim to cultivate a state of deep relaxation and inner peace, promoting mental and physical well-being.
Excerpt from "Research Collection on Tai Chi Chuan," published by Master Zheng Manqing in the 57th year of the Republic of China.
論小周天
要訣：吸氣綿綿，吐氣微微
小周天4字訣：
吸、抵、撮、閉。
吸：以鼻輕吸。
抵：舌抵上顎。
撮：撮提穀道（尾閭）
閉：眼不外視、耳不外聽、鼻不外嗅、心不為所動。
On the Microcosmic Orbit (Small Heavenly Circuit)
Guidelines for the Microcosmic Orbit involve continuous inhalation and gentle exhalation.
Four-Word Guideline for the Microcosmic Orbit (Small Heavenly Circuit):
Inhale (吸): Inhale lightly through the nose.
Push (抵): Push the tongue against the upper palate.
Gather (撮): Gather and lift the perineum (tailbone).
Close (閉): Do not let the eyes wander, do not listen to external sounds, do not smell external odors, keep the mind undisturbed.
小周天16字訣
（又稱長生16字訣）：
一吸便提，氣氣歸臍，一提便咽，水火相見。
太極拳是內家拳，又稱內功拳，內家拳著重煉氣，也就是煉呼吸必須「細、長、深、勻」，這就是打太極拳為什麼要「鬆、柔、慢、勻」的道理。
〈太極拳十三式行功心解〉：「以心行氣務令沉著，乃能收斂入骨，以氣運身，務令順遂，乃能便利從心」。以心行氣、以氣運身，都是先運而後動，如飛機、汽船都是借氣之力，運而後動。
丹田是人體「氣」運行的源頭，所以打太極拳要時時保持「氣沉丹田」。「氣沉丹田」，就是煉精化氣，煉精化氣，就是「小周天」，而「氣沉丹田」之首要在於「靜」，身靜生陽，心靜生慧。
「陽」就是「元精」，「元精」，經過烹之煉之，就是「煉精化氣」，此氣循督脈自尾閭、命門、夾脊、玉枕、百會、印堂、山根、人中、齦交穴。再循任脈自承漿穴、沿喉頭、下膻中穴、絳宮至丹田。
小周天者，坎離交媾，坎為水，離為火，交媾為既濟。坎為腎，離為心，坎離交媾就是心腎相交，鄭曼青大師言：「氣沉丹田，即易所傳，水火既濟，坎離相交」。故小周天之首要為「心靜」，心靜身柔而能「陰陽相濟」。
參考民國72年張肇平 大師之「論小周天」。
Sixteen-Word Guideline for the Microcosmic Orbit (Small Heavenly Circuit)
(also known as the "Sixteen-Character Guideline for Longevity")
“Lift with each inhale, let the breath return to the navel with each exhale.
Once lifted, swallow; water and fire meet (It symbolizes the harmonization or balance of opposing forces within the body).”
Tai Chi Chuan, as an internal martial art, also known as internal power boxing, places significance on Qi cultivation, emphasizing refining breath to be "fine, long, deep, and even." This aligns with the need for Tai Chi Chuan practitioners to maintain "relaxation, softness, slowness and evenness.
Tai Chi Quan is an internal martial art. Internal martial arts emphasize refining Qi, which means refining breath with qualities of "subtleness, length, depth, and evenness." This is why practicing Tai Chi Quan requires the principles of "looseness, flexibility, slowness, and evenness." In the "Understanding How to Practice the Thirteen Dynamics of Tai Chi Chuan," it is mentioned: "Move the Qi with the mind, make it sink, and it will be able to converge into the bones. Move the body with the Qi, make it smooth, and your body can then easily obey your mind." Moving the Qi with the mind and moving the body with the Qi involve initiating movement after setting the Qi in motion. Similar to airplanes and ships, they leverage the power of Qi to move.
The Dantian is the source of Qi circulation in the human body. Therefore, practicing Tai Chi Chuan requires maintaining "Qi sinking into the Dantian" at all times. "Qi sinking into the Dantian" means refining essence into Qi, and refining essence into Qi is the essence of the "Microcosmic Orbit." The essential aspect of "Qi sinking into the Dantian" lies in "stillness." Stillness generates yang; stillness of the body gives rise to wisdom.
"Yang" is the "original essence," and through refinement, it becomes "refined essence into Qi." This Qi circulates through the Governing Vessel from the tailbone, Mingmen, along the spine, Yuzhen, Baihui, Yintang, Shangen, Renzhong, Yinchiao. Then, it follows the Conception Vessel from Chengjiang, along the throat, down to Shanzhong, and Jianggong to the Dantian.
The Microcosmic Orbit involves the union of Kan and Li: Kan represents water, Li represents fire, and their union signifies accomplishment. Kan corresponds to the kidneys, Li to the heart, and their union represents the interaction of heart and kidneys.
Master Zheng Manqing said, "Qi sinking into the Dantian, transmission becomes easy, water and fire are accomplished, and Kan and Li interact." Therefore, the foremost requirement for the Microcosmic Orbit is "stillness" - stillness of the mind, which brings about suppleness of the body, and the ability to achieve the harmony of yin and yang.
Reference: Master Zhang Zhaoping's "On the Microcosmic Orbit" in the 72nd year of the Republic of China.
內家拳經
內功之傳，脈絡甚真。不知脈絡，勉強行之，則無益而有損。
前任後督，氣行滾滾，井（肩井）池（曲池）雙穴，發勁循循。
千變萬化，不離乎本。得其奧妙，方嘆無艱。龜尾升氣，丹田煉神，
氣下於海，光聚天心。
注解：
前任脈，後督脈。
任脈起於承漿穴（下唇與下巴中間）沿喉頭、膻中穴（兩胸中央）、絳宮至丹田。
督脈起於尾閭、命門、夾脊、玉枕、百會、印堂（兩眉中間）、山根（兩目中間）、人中（上唇與鼻間）、齦交（舌抵上齶處）止。
小腹正中為氣海（丹田）是人體的中心位置，也是經絡運行的源頭。
意與氣聚於氣海，沿督脈自尾閭上升經百會，順任脈而下聚於丹田，丹田氣足，則光聚於天心（額頭正中）。
肩頭正中為肩井穴。肘頭正中為曲池穴。
此二者，為周身發勁之樞紐，氣沿背脊、分至肩頸穴、曲池穴至指尖，身手輕靈貫串妙用無窮。
Classic of Internal Martial Arts
The transmission of internal strength really involves the meridians and channels. Without understanding the meridians and channels, attempting to practice forcefully is not beneficial and can be harmful.
From the front Conception Vessel (Ren) to the back Governor Vessel (Du), the Qi flows vigorously. The acupoints of the Well (Jianjing) and Pool (Quchi) release energy in a flowing manner.
In a myriad of changes, never deviate from the fundamentals. Grasp its subtleties, and difficulties will be seen as effortless. The tailbone lifts the Qi, refining the spirit in the Dantian. The Qi descends into the sea of Qi, and the light gathers at the center of the forehead.
Annotations:
Front (Ren) and back (Du) meridians.
The Ren （Conception） Vessel meridian starts from Chengjiang point (between the lower lip and chin), travels along the throat, Shanzhong point (center of the chest), and the Jianggong point, ending at the Dantian.
The Du （Governor Vessel） meridian starts from Weilu point, Mingmen point, along the spine, Yuzhen point, Baihui point, Yintang point (between the eyebrows), Shangen point (center of the forehead), Renzhong point (between the upper lip and nose), and ends at the Yintang point (tongue touching the upper palate).
The lower abdomen's center is the Sea of Qi (Dantian), the central location in the human body and the origin of meridian circulation.
Mind and Qi gather at the Sea of Qi, flowing along the Du meridian from the tailbone, ascending through Baihui, following the Ren meridian downward, gathering at the Dantian. When the Dantian's Qi is sufficient, the light converges at the Heavenly Heart (center of the forehead).
The Jianjing acupoint is at the center of the shoulder. The Quchi acupoint is at the center of the elbow.
These two points are pivotal for emitting energy throughout the body. The Qi flows along the spine, branching to Jianjing, then to Quchi acupoints, then reaching the fingertips. The body and hands become agile and interconnected, with infinite wonderful uses.
如何培養丹田之氣
鄭曼青大師言：
意與氣相守於丹田，丹田氣足則能氣遍周身，發生熱力，熱化、氣化，身體的水分產生能量。
劉培中大師言：陰蹻微微ㄧ提，陰陽兩氣自然合攏，陰陽合身體自然輕靈。
南懷瑾大師言：
沉肩墜肘，促時肺部向內塌陷，自然產生含胸拔背的現象，並減弱肺呼吸功能，但丹田呼吸則相對加強，這是人類最原始的本能。
宋志堅宗師言：肩鬆肘垂，產生沉肩墜肘的現象，使胸部放鬆，胸鬆則氣貼背，含胸則氣沉，氣沉則腹鬆，而腹鬆則能氣斂入骨。
上述要訣都是培養丹田之氣的要訣。太極拳架除了培養腿力，訓練各環節的輕靈與貫串外，培養丹田之氣更為重要，因為肩鬆肘垂，含胸拔背，收臀鬆腰等要訣，使氣沉丹田，丹田氣滿自然循督脈之會陰、尾閭、仙骨、夾脊、玉枕而上至齦交，再循任脈而下丹田。氣血暢通身體自然健康，身手輕靈敏銳，聽勁功力增強。
How to Cultivate Qi in the Dantian
Master Zheng Manqing says:
Hold your mind and Qi in the Dantian. When the Qi in the Dantian is sufficient, it can spread throughout the body, generating warmth, bringing about heat transformation, Qi transformation, and producing energy from the body's moisture.
Master Liu Peizhong mentions that when the Yin Qiao (perineum) is slightly lifted, the merging of Yin and Yang naturally occurs, leading to a naturally agile body.
Master Nan Huaijin says:
Relax the shoulders and drop the elbows, causing the lungs to collapse inward, naturally creating the phenomenon of chest concavity and back elevation. This weakens the function of lung breathing, but the Dantian breathing is relatively strengthened. This is the most primitive instinct of human beings.
Grandmaster Song Zhijian says:
Loosen the shoulders and let the elbows hang, resulting in the sinking of the shoulders and the dropping of the elbows. This makes the chest relax, and when the chest is relaxed, the Qi adheres to the back. When the chest is concave, the Qi sinks, and as the Qi sinks, the abdomen relaxes. A relaxed abdomen allows the Qi to gather into the bones.
The above instructions are all keys to cultivating Qi in the Dantian. In addition to developing leg strength, training agility, and maintaining continuity in various aspects, cultivating Qi in the Dantian is crucial in Tai Chi Quan. The instructions, such as relaxing the shoulders, dropping the elbows, chest containment, lifting the back, and loosening the hips and waist, all contribute to sinking the Qi into the Dantian. When the Dantian is filled with Qi, it naturally circulates through the Conception Vessel, passing through the Huiyin, Tailbone, Coccyx, along the spine, reaching the Jade Pillow, and ascending to the gums. Then, it follows the Governing Vessel down to the Dantian again. When Qi and blood flow smoothly, the body becomes naturally healthy, movements become light and agile, and listening energy skills are enhanced.
先天與後天呼吸法
先天呼吸：
「先天呼吸」當一個人最初在母體中形成時，胎兒的呼吸是以臍帶，隨著母親呼吸的抽送力量自然起伏，嬰兒出生時臍帶剪斷後，雖然改由鼻孔呼吸，但仍然會使用腹部呼吸，大約到8歲才會用肺呼吸，此種呼吸法稱為「先天呼吸法」。
後天呼吸法：
先天呼吸法藉由腹肌鼓盪力量，推動橫膈膜上下移動，活絡了腸胃和內臟，也將氣送入臍部或丹田。所以8歲以前的發育成特別快速，8歲以後換氣點由腹部往上移到肺部，以後就僅能維持現況，這種完全用肺的呼吸，因為是出身後學來的，所以稱為「後天呼吸法」。
參考資料：
王延年大師 民國72年，刊登於高雄太極拳雜誌29期。
Innate and Acquired Breathing Methods
Innate Breathing:
"Innate breathing" refers to the respiratory process when a person is initially forming in the mother's womb. During this period, the fetal breathing relies on the umbilical cord, naturally undulating with the inhalation and exhalation forces generated by the mother's breathing. After the baby is born and the umbilical cord is cut, although the breathing shifts to nose breathing, abdominal breathing continues to be utilized. It is around the age of 8 when lung breathing becomes predominant. This type of breathing is known as the "innate breathing method."
Acquired Breathing Method:
The innate breathing method employs the strength of abdominal muscles to stimulate the movement of the diaphragm, invigorating the intestines, stomach, and internal organs. It directs air into the navel or lower abdomen. Consequently, the development before the age of 8 is particularly rapid. After 8 years old, the focal point of respiration shifts from the abdomen to the lungs. Subsequently, the breathing pattern remains relatively stable. The shift to a lung-centric breathing method, acquired after birth, is termed the "acquired breathing method."
Reference:
Master Wang Yannian's article published in the 29th issue of Kaohsiung Tai Chi Magazine in the 72nd year of the Republic of China.
太極拳呼吸吐納法
莊子〈大宗師〉言：「眾人之息以喉，真人之息以踵」。此深長的氣息，啟發了武術內功心法。
十三勢行功心解〉言：「能呼吸，然後能靈活」。和緩深長的呼吸，有助於身、心的放鬆，促進身手的靈活與心靈的安祥。
〈十三勢歌訣〉：「屈伸開闔聽自由」。
屈伸，拳勢動作。
開闔，呼吸吐納。
自由，靈活敏銳。
內在和緩的呼吸吐納，外在鬆柔的拳勢動作，成就輕靈敏銳的太極拳。
鄭曼青大師言：吞天之氣，乃呼吸吐納也。當拳勢練習嫻熟之後，加入呼吸吐納訓練法，可以促進身手輕靈提升聽勁的境界。宋志堅宗師以「形開氣闔」的呼吸法，配合太極拳架之動作，讓身體、心靈及氣息獲得紓緩與啟發，當身手展開時吸氣，身手收縮時呼氣，例如白鶴亮翅，藉由身手開展時吸氣蓄勁，反之「形合則氣開」，所以發勁時為吐氣，「吸即提升，呼即鬆沉」。根據「形開氣闔」的概念，師門傳授了下列的呼吸吐納法，發勁為呼，蓄勁為吸。出手為呼，收手為吸。降為呼，升為吸。沉為呼，提為吸。闔為呼，開為吸。進步、退步、或轉身時，為小呼吸，小呼吸者，即調整呼吸，呼吸不長，可呼可吸，聽其自然。以此蓄發、開闔、升降、提沉之吸與呼的訓練法，配合身體之肌肉、筋脈及關節保持鬆持狀態，持之以恆的反覆練習，初見成效時，可以感應到氣血循尾閭、夾脊分至肩、肘、腕達氣灌指尖。
Tai Chi Quan Breath Regulation Method
In Zhuangzi's "The Great Master," it is said, "The common people breathe through their throats, while the true person breathes through the heels. "Their breathing came deep and silently. This profound and long breath has inspired the internal energy principles of martial arts.
The Tai Chi classic Understanding How To Practice The Thirteen Dynamics states, "Being able to breathe well enables you to be nimble and flexible." Gentle and deep breathing contributes to the relaxation of the body and mind, promoting the agility of movements and inner tranquility.
Song of Practicing the Thirteen Dynamics says, "You are letting bending and extending, contracting and expanding, happen freely as the situation requires."
Bend and extend: Refers to the movements of the postures.
Contract and expand (Open and close): Refers to the regulation of breathing.
Freely: Signifies agility and keenness.
Through the inner practice of gentle breathing and the outer execution of soft and flexible movements, Tai Chi Quan achieves a light and agile state.
Master Zheng Manqing states: "Swallowing the energy of the heavens is indeed the regulation of breath." After becoming proficient in the practice of postures, incorporating breath regulation training can enhance agility, elevating the understanding of listening to energy. According to Grandmaster Song Zhijian, using the breathing method of "Form Opening and Qi Closing," combined with the movements of the Tai Chi Quan routine, allows the body, mind, and breath to experience relief and inspiration. In this method, inhale when expanding the body and exhale when contracting, for instance, inhale during the opening movement of White Crane Spreads Wings and exhale during contraction. This follows the concept of "Form Opening and Qi Closing," where exhaling corresponds to issuing energy, and inhaling corresponds to storing energy. "Inhale as you rise, exhale as you sink." According to the concept of "Form Opening and Qi Closing," the following breath regulation methods are taught: exhale when issuing energy, inhale when storing energy. Exhale when extending the hand, inhale when withdrawing the hand. Exhale when lowering, inhale when raising. Exhale when sinking, inhale when lifting. Exhale when closing, inhale when opening. During advancing, retreating, or turning, use small breaths. Small breaths mean adjusting the breathing; the breath is not long, allowing it to be natural. Through consistent and repetitive practice of this inhaling and exhaling training method, combined with maintaining a relaxed state in the muscles, tendons, and joints of the body, one can sense the circulation of energy and blood from the tailbone to the spine, branching out to the shoulders, elbows, wrists, and extending to the fingertips.
易簡太極 64 式呼吸吐納法
第1式 預備式 4動（﹢﹢－－）
第2式 太極起勢 6動（﹢﹢－﹢﹢－）
第3式 攬雀尾 左掤 6動（﹢﹢－﹢－－） 右掤 5動（﹢﹢﹢－－） 左履 2動（﹢﹢） 右擠 3動（－﹢－） 雙按 5動（﹢﹢－﹢﹢）
第4式 單鞭 5動（－﹢﹢－－）
第5式 提手 3動（﹢－﹢）
第6式 右靠 3動（－－﹢）
第7式 白鶴亮翅 2動（－﹢）
第8式 摟膝拗步 5動（－﹢﹢－－）
第9式 手揮琵琶 3動（－﹢﹢）
第10式 摟膝拗步 5動（－﹢﹢－－）
第11式 搬欄捶 8動（﹢－﹢－﹢﹢－－）
第12式 如封似閉 4動（﹢－﹢－）
第13式 十字手 4動（﹢－﹢﹢）
第14式 抱虎歸山 6動（－﹢﹢－－﹢）
第15式 斜攬雀尾 10動（－﹢﹢－﹢－﹢－﹢﹢）
第16式 斜單鞭 5動（－﹢﹢－－）
第17式 肘底看捶 6動（﹢－﹢﹢－收﹢伸－）???
第18式 倒攆猴 12動（﹢﹢－－，同左）
第19式 斜飛式 4動（﹢﹢－－）
第20式 雲手 10動（－﹢﹢－－﹢﹢－－﹢）
第21式 單鞭 6動（﹢－﹢﹢－－）
第22式 蛇身下勢 6動（﹢﹢－－﹢﹢）
第23式 左金雞獨立 2動（－﹢）
第24式 右金雞獨立 3動（－－﹢）
第25式 右分手踢腳 6動（－﹢－﹢－－）
第26式 左分手踢腳 6動（﹢﹢－﹢－－）
第27式 轉身蹬腳 3動（﹢－－）
第28式 左摟膝拗步 5動（﹢－﹢－－）
第29式 右摟膝拗步 6動（﹢－﹢﹢－－）
第30式 摟膝栽捶 5動（﹢－﹢﹢－）
第31式 攬雀尾 上步掤6動（﹢－﹢﹢－－） 左履 2動 （﹢﹢） 右擠 3動（－﹢－） 雙按 5動（﹢﹢－﹢﹢）
第32式 單鞭 5動（﹢－﹢﹢－）（此處原稿有誤）
第33式 玉女穿梭 艮 6動（﹢－－﹢﹢－）
第34式 玉女穿梭 乾 6動（﹢－－﹢﹢－）
第35式 玉女穿梭 坤 6動（﹢－－﹢﹢－）
第36式 玉女穿梭 巽 6動（﹢－－﹢﹢－）
第37式 左野馬分鬃 5動（﹢－﹢－－）
第38式 右野馬分鬃 6動（﹢－－﹢－－）
第39式 提手5動（﹢－﹢－﹢）
第40式 右靠 5動（－－﹢﹢﹢）
第41式 白鶴亮翅 2動（－﹢﹢－－）???
第42式 摟膝拗步 5動（﹢－﹢－－）
第43式 海底針 5動（﹢﹢－－－）
第44式 扇通臂 4動（﹢﹢－－）
第45式 撇身捶 8動（﹢－﹢－﹢﹢－－）
第46式 高探馬 6動（﹢－﹢﹢－－）
第47式 左打虎式 6動（﹢﹢－－﹢－）
第48式 右打虎式 5動（﹢﹢－﹢－）
第49式 回身蹬腳 6動（﹢﹢－﹢－－）
第50式 雙風貫耳 4動（﹢－﹢－）
第51式 披身踢腳 6動（﹢－－﹢﹢－）
第52式 劈面掌 5動（﹢－﹢－－）
第53式 十字擺蓮 2動（﹢－）
第54式 攬雀尾 上步掤6動（﹢－﹢﹢－－）左履 2動（﹢﹢） 右擠 3動（－﹢－） 雙按 5動（﹢﹢－﹢﹢）
第55式 單鞭 5動（﹢－﹢﹢－－）???
第56式 蛇身下勢 6動（﹢﹢－－﹢﹢）
第57式 上步七星 2動（－﹢）
第58式 退步跨虎 4動（－－﹢﹢）
第59式 轉身擺蓮 5動（－－﹢﹢－）
第60式 彎弓射虎 3動（﹢﹢－）
第61式 搬攔捶 8動（﹢－﹢－﹢﹢－－）
第62式 如封似閉 5動（﹢－﹢﹢－）
第63式 十字手 4動（﹢－﹢﹢）
第64式 太極收勢 3動（－﹢－）
※（﹢）吸氣，（－）吐氣。易簡太極拳以先天呼吸法進行吐納。
Yi Jian Tai Chi Chuan 64-Form Breathing Method
1st Form: Preparation, 4 Movements（﹢﹢－－）
2nd Form: Tai Chi Starting Posture, 6 Movements （﹢﹢－﹢﹢－）
3rd Form: Grasp the Sparrow's Tail,
Left Ward-Off, 6 Movements （﹢﹢－﹢－－） Right Ward-Off, 5 Movements （﹢﹢﹢－－）
Left Roll Back, 2 Movements (﹢ ﹢)
Right Push, 3 Movements (－ ﹢ －)
Push with Both Hands, 5 Movements (﹢ ﹢ － ﹢ ﹢)
4th Form: Single Whip, 5 Movements (－ ﹢ ﹢ － －)
5th Form: Lift the Hands, 3 Movements (﹢－ ﹢)
6th Form: Right Shouldering 3 Movements (－ － ﹢)
7th Form: White Crane Spreads Its Wings, 2 Movements (－ ﹢)
8th Form: Brush Left Knee and Twist Step, 5 Movements (－ － ﹢ － －)
9th Form: Play the Chinese Guitar 3 Movements, (－ － ﹢)
10th Form: Brush Left Knee and Twist Step, 5 Movements (－ － ﹢ － －)
Form 11: Step Forward, Deflect Downward, Intercept and Punch, 8 movements （﹢－﹢－﹢﹢－－）
Form 12: Withdraw and Push, 4 movements (﹢－﹢－)
Form 13: Crossing Hands, 4 movements (﹢－﹢ ﹢)
Form 14: Embrace Tiger, Return to Mountain, 6 movements（－﹢﹢－－﹢）
Form 15: Oblique Grasp the Sparrow's Tail, 10 movements (－﹢ ﹢－﹢－﹢－﹢－)
Form 16: Oblique Single Whip, 5 movements（－﹢﹢－－）
Form 17: Putting the Fist Under the Elbow, 6 movements（﹢－﹢﹢－Hold﹢Stretch－）
Form 18: Step Back and Drive the Monkey Away, 12 movements (﹢﹢－－, same as the left)
Form 19: Oblique Flying Posture, 4 movements （﹢﹢－－）
Form 20: Waving Hands as the Clouds Fly, 10 movements（－﹢﹢－－﹢﹢－－﹢）Form 21: Single Whip, 6 movements （﹢－﹢﹢－－）
Form 22: Snake Creeps Down, 6 movements (﹢﹢－－ ﹢﹢)
Form 23: Left Golden Rooster Stands on One Leg, 2 movements (－﹢)
Form 24: Right Golden Rooster Stands on One Leg, 3 movements (－ －﹢)
Form 25: Right Separation Kick, 6 movements (－﹢－﹢— －)
Form 26: Left Separation Kick, 6 movements (﹢﹢－﹢— －)
Form 27: Turn Around and Kick With the Heel, 3 movements (﹢— －)
Form 28: Brush Left Knee and Twist Step, 5 movements (﹢－﹢— －)
Form 29: Brush Right Knee and Twist Step, 6 movements (﹢－ ﹢— — －)
Form 30: Brush Left Knee and Strike with the Fist, 5 movements (﹢－﹢— －)
Form 31: Grasp the Sparrow's Tail,
Step Up and Ward Off, 6 movements (﹢﹢－﹢— －)
Left Roll Back, 2 movements (﹢ ﹢)
Right Push, 3 movements (－﹢－)
Push with Both Hands, 5 movements (﹢﹢－﹢﹢)
Form 32: Single Whip, 5 movements （﹢－﹢﹢－）
Form 33: Fair Lady Weaving at the Shuttle - Gen, 6 movements (﹢－ －﹢ ﹢－)
Form 34: Fair Lady Weaving at the Shuttle - Qian, 6 movements （﹢－－﹢﹢－）
Form 35: Fair Lady Weaving at the Shuttle - Kun, 6 movements (﹢－－ ﹢﹢－)
Form 36: Fair Lady Weaving at the Shuttle - Xun, 6 movements (﹢－－ ﹢ ﹢－)
Form 37: Left Separate the Wild Horse’s Mane, 5 movements (﹢－﹢﹢－)
Form 38: Right Separate the Wild Horse’s Mane, 6 movements (﹢－－ ﹢ ﹢－)
Form 39: Lifting the Hands, 5 movements (﹢－﹢－﹢)
Form 40: Right Shouldering, 5 movements (－ －﹢﹢﹢)
Form 41: White Crane Spreads Its Wings, 2 movements（－﹢﹢－－）???
Form 42: Brush Left Knee and Twist Step, 5 movements (﹢－﹢— －)
Form 43: Get the Needle at Sea Bottom, 5 movements （﹢﹢－－－）
Form 44: Spread Arms Like A Fan, 4 movements (﹢﹢— －)
Form 45: Turn and Strike Opponent with Fist, 8 movements (﹢－﹢－﹢﹢— －)
Form 46: High Pat on Horse, 6 movements (﹢－﹢﹢— －)
Form 47: Left Hit the Tiger, 6 movements (﹢﹢— －﹢－)
Form 48: Right Hit the Tiger, 5 movements (﹢﹢－﹢－)
Form 49: Turn Back and Kick with the Heel, 6 movements （﹢﹢－﹢－－）
Form 50: Strike Opponent’s Ears with Both Fists, 4 movements (﹢－﹢－)
Form 51: Raise the Body, Separate the Arms and Kick with Left Foot, 6 movements (﹢— －﹢﹢－)
Form 52: Thrust Forth the Palm, 5 movements (﹢－﹢ ﹢－)
Form 53: Cross Hands Swing Lotus, 2 movements (﹢－)
Form 54: Grasp the Sparrow's Tail,
Step Up and Ward Off, 6 movements （﹢－﹢﹢－－）
Left Roll Back, 2 movements (﹢ ﹢)
Right Push, 3 movements (－﹢－)
Push with Both Hands, 5 movements (﹢－﹢— －
Form 55: Single Whip, 5 movements (﹢－﹢—﹢－)？？？
Form 56: Snake Creeps Down, 6 movements （﹢﹢－－﹢﹢）
Form 57: Step Up to Seven Stars, 2 movement (－﹢)
Form 58: Step Back to Ride the Tiger, 4 movements (－－﹢﹢)
Form 59: Turn and Swing Lotus, 5 movements (－－﹢﹢－)
Form 60: Bend the Bow and Shoot the Tiger, 3 movements (﹢﹢－)
Form 61: Step Forward, Deflect Downward, Intercept and Punch, 8 movements (﹢－﹢－﹢﹢— －)
Form 62: Withdraw and Push, 5 movements (﹢－﹢— －)
Form 63: Crossing Hands, 4 movements (﹢－﹢﹢)
Form 64: Tai Chi Closing Posture, 3 movements (－﹢－)
※ (+) inhale, (exhale) －. Yi Jian Tai Chi uses prenatal breathing for regulation."
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