'ssnbrupet

esoq 0urlldde

r salrrues r0

qrnp0Jd

asal"q 0upn 0r0Fq uersrslqd e

llnsuoo

plnoqs

i

noI

'euwoeu

srr{l 0r

possncslp

i0

paslualpp

sanbluqcal f

'sa3!ruas 'qonpord

0U

l0

euos

l0

orqpu

oql

p

asneca8 aisqffasF r0 sslPls

pslun

sql ur sanbruqsel m

's03rru3s 'slcnpold

asell

l0

3sn

l0 aseqJrnd aql

l0 Oleosl

al.ll 0uruiaouo3,{lue!eM ro uooquaserdaj

ou saleu laqsllqnd aql sanbtu$a} [ sa3russ

's]cnpold

asaq

l0

asn

r0

aseqrnd rno,{ 0l rcud silpl

pJol pw'apF

lpJapal lJar.lr

pln0qs

no^'aroFior.ll sar4un03 Fr{o

i0 sepls

pelrun

aql

p

sporp auos ul

Foallr

0q ,(eu aurpOEU srql ur

pNmsrp

i0

pas,le^pe

sonbruqiel Jo sacNm

'spnpud

aq

l0

auos

r0

asn r esqlnd Bql auru oeu sqq

ur

oelerlsnllr

t0

pesn3srp

sanbruqoal

eql

l0

uouecIddE

aql

puB

sarrilos

pue

E3npod

qsns

l0

asn l0

oles

'arnlcelnueu

aql ol oulelaj ^]ll!qs!l

lle

pup

dw sulplcstp

{|serdxe rortslqnd

oqI ouEpoeur slq ul

papls0lll

I

passncslp

sonbluqca] Jarllo i0 sup

lplu?u

eq r au'uoeu

slql u!

posua^pB

saclruos

pue

spnp0rd ae raqll8

J0

saua^rwua r0 i(FlB aq ouruJmuoa

oeluejeno

r0 ^luereM

'uollPluasardi

a)ieu r0 a$0pue

lou

sa0p

pup

urolipld oursnre^pe ue sr Joqslqnd

se

dn0ue llnsund NoIICV

H3l It\/'ICStO

i

l!

n

-

,r',,ff

!:

i.

slueuruedeo

-\r?

,tclhJag

uetqats

pue

eoJan1lJ

asof t{g'sseurddeqgo

rpsrnd

Suoya3rt E

rr{f, rel

r1?ru

ol

,t.ourl

ol

paau

nod Sulq/rarra s.a;ag

t

ued-lrtc

lel tecllcBrd

t6

on1eal

nqsuef

pU1ltA

qql

qlyvt'Jalec

0Ae0 Ig

'ssssBuj

lusuEuJnol

agt o1

nqsuer(

rceruoolln3

3ur:q

ot a^rJp t Sulpeaqrreds

sr

nosl uoseI

te:r8 pu.rarul

&uetd

to

prorns

gg

NJ-!'NNX =C

SN

'

sa0pug

ryeW

fg']rtrr

ol

atun

ssJI uJ^f,

PUE

Iurqt

o1 rruD lPtrJ

sruauoddo a.r.rB

srnblu

-qrat

spueq

3url1drr1n61

sr.IrJV

olqrsr^ul

.slluelN

ourfera

gg

0!S!8 a}l,{g'tu:rutea:t

urJlsrlx\

ol

J

nPUJaIIP

alqPr^ P urPruJr

'8urpaa1q

prru

Surddnr se

grns

'sard

-PrJrJl

l?lrPetu

rsaurqJ

lurrluv

ra^o

qlouunH

dnc rnol

71

unA

0

1eqz tr8

'lpoq

ueunq rqlJo

rrlrl

f

-rn:ts

eqt

puE

srrutrlrrurJo

a8pa1.u.ou1

lrspq

punos

p

qlr.{\ tr?

arlt

Surlpnrs

uJq,,r\

ssJIPrrJ erroJJq eu urqf

Jo

suonsrJr^

ar{J

eN ulqc

lo

scrueqcow

aql

0/

v'w

's3eA]N

uLl)r IB

'e8rp

epedsa

3o

surl Jrlt

q8no:rp

rscd

aql

jo

leld

suodea.,n

pa8pa

aqr orur esdrurlS

p

srel3o srLrrr uenqurpd

aacuessleuou

srurv uv

t9

ila\Jel

w!1,'fg

'sp:er

rqr

IIP

sPIotl

rtl

lurgr

ra>irEuP rqr srrl

sllrrP

llr>ls

a]rro^EJ s.rr-I Dl]Jg

Jo

auo

oldtcuud

JauueH s,oyf 6uuerse61

$$

tals0l

\3!N

zfg

'sa.ryasruaqi

dlaq

rouuer

oq.u asoqt dlaq

or

qo(

s,nj-3unl sr

tr

se^)rlrq

rBIJI no-I nlrs

qlbuarls

olu! ssouleaM

6utulnl

tg

l)lPsl ensn [8

']sllrP

lt?r]rPru

lsrq

s,errJiluv

ro-t

PaqrrBes

zn.l_w

urr.JM

lpear

se,t f,q arns aperu urln311

uroa

qstuH

oqt ol

lq6!J

((nJ,,

v

8e

uDlIoB

PeIn

zfg

'auru8

:nol

1o

tno

nol aler a.tnssard

Jlurl

p

tal ].uoq

arnssard ropun 6urrq613

79

e1JanAU 0S0l trg

'Yteat

or sr aralJt

IIE

rPuar

PUU

ureaI o] sr rraqt

JIe

rr.rBal

ot JrrsaP srq

tsol tou

slrq otullsorrJ upo

'69

lR

uJ^E

so6v oql

to

ueu\t

v

97

soJnleoJ

alrlord

irlluow

lxaN

6u!ruo3

Aeaneenlg

slua^3 ulelN

sJap!sul

suorlrpeJl

elpoy\l u! suv

leluPl,ll

urnl Auu

farnS

Wrl

6u!u!erl

slaua'l

slcnpord /r oN

ralseu\l

orll

Isv

uunloc

l-x

8Zr

vzl

etL

OLL

001

nz

oz

8t

9l

il

0t

I

I

'oal

oueUen ol s)jueql

lercodg

uepteg

ra1ua3

[runuLuo3

le]nllnC

ueouaulv

asauedel

aql

]e

ualel

qdet0oloqd

tairo3

ue1r.ro11,{uegrl

:1sr;ri15

uorqseS

tiuod nd uo'c'i,i# iil#''l

r1e0e11 aaurel ,{q

oloqd tano3

silpeJc re^oc

filn AAe] [8'lr8eut

s]:e

lEllreur

otur Sururt:r

tJJItq

lefrssrlr:ag

unds

rqrlEl

{

ErsstsrEN'vo? u\ alor rrq

roc

flpeeq

pPoq-dorq

It

Mil$ Uiltfll

Some more{an altar with imaftial art anrreserved as aancestors of IOverall, the nwide in lengthcover up to 2lfrom left to rigbe plenty of rcpreferably mirrcheck your dirfrom every sidyour body.

Be wary ofmartial aft, yo1and other fit-ness-orientedenterprisesthat insert taichi into theircurriculumiust to attractmore stu-dents. Suchschools offertai chiwithinstructors thatperhaps leamerjust one or twochi forms. Eventhey impress ycwith a display omoves, incompdisqualifies thensubject that is hand requires mestudy.

Be wary of teitai chi "miracles,teachers who ptAlthough this miwnat real tai chiit as a martial arlteacher. The teaedge of both theBecause it is corden within the mdence of the povinstructor.

Questions to apracticing? Whois the instructor ctice?

Like other marlareas, from forms

ai chi schools come in manyforms. Because of the slow, grad-uated nature of tai chi practice,its schools tend to have aquiet, casual atmosphere. ,, 1

Even if you are not interested in learning all components of taichi, make sure a complete curriculum is openly offered. Thiswil l be suggestive of the instructor's qualif ications.

EOUIPMENT/CLOTHESSome more-traditional schools may have [t Ian altar with a porlrait of the school't I 1martial art ancestry. This area is usually Iilfl5'":','ffi5;["+;J.;:;:J::i:, \Fl:""'""ffi1J:,T:',i."JJ,""'ii;'Ji'1i,"' IOverall. the main training hall should be q. twide in length: most tai chi forms can tcover up to 20 feet rn distance Vfrom left to right. There should Ibe plenty of room, and $preferably mirrors [o Fcheck your distance I

Tai chi attire is simple, casual,

$,''l$$"il,,:i,fl*"Irr,$from every side of bE.maftial aft, yogaand other fit-

body to move freely.HOWeVer, SOmecchnn lc n ro fo r moro

traditional uniforms.Some teachers are a

bit more relaxedabout uniforms,

but may have aschool T-shirtused as aclass uniform.However, the0ress cooeshould be afunctionalpad of yourtraining and,in all cases,

should notinhibit any

form of move-ment.

TopThe top should not

be tight. lt should be arelaxed-fit shirt that per-

mits a range of movement.Sweatshirts and T-shirts are frne,

as well. A kung-fu uniform top canalso be used. Cottons are usually a goodfabric because they absorb moisture. Rayoncotton blend fabrics tend to have a niceflowing quality to it.

Bottom

(L

The bottoms also should be a cotton or cottonrayon blend. They can be long pants or even

shorts, should fit nicely on the waist, and haveroom in the thigh area for movement. Bottomsshould allow space for the legs to open wide, as

this type of range of movement is necessary to tai-lrquan movement.

UndergarmentsFor men, snug-fitt ing underwear is suggested for suppotl.

Women should choose any athletic spoftswear that allows fora free range of movement without inhibit ing natural movementA good sports bra is recommended.

liil:s,"$ #1 dFthat insen taichi into theircurnculumi , , ^ + + ^ - + + , - ^ +l u J L L U d L L r O U (

more stu-dents. Suchschools offer ltai chi with dinstructors that fperhaps learned $Just one or two tai Ichi forms. Even if 'in"v irpr"r, vo, Uwith a display ofmoves, incomplete trainingdisqualif ies them to teach asubject that is highly complexand requires many years ofstudy.

Be wary of teachers who selltai chi "miracles." Be especially mindful when interviewingteachers who push an overly "new age" ideal of tai chi.Although this minor aspect of tai chi attracts many, it is notwhat real tai chi is about. lf the instructor does not understandit as a martial art, you should question his abil ity as a qualif iedteacher. The teacher should possess a good working knowl-edge of both the maftial and health components of tai chi.Because it is comolex and has a multitude of small details hid-den within the movements, the student should see visual evi-dence of the power and structure exhibited by a tai chiinstructor.

Questions to ask are: How long has the instructor beenpracticing? Who were his/her teachers? How knowledgeableis the instructor of all the dimensions of tai chi and its prac-tlce?

Like other martial ar1 systems, tai chi encompasses allareas, from forms, to weapons, push hands and free fighting.

t ly

t

NOVEMBER 2i)tl{ i 95

nt

"Zhdltq Zhunnq is the mosI importont pnil of r]oul lroininq; it builds thefound0ti0n f0r slrenqth ns uell d$ f0clts "

Ihrb is an example of single-hand push hands. Stand with your feet together, Face your partner with your arms at your sides (1),Gently shift your weight to your left leg and pivot your right foot out (4. Step forward with your right leg, first placing the heeldown (3). The foot should be diagonally forward and to the right. Extend your right arm so that rl's chest height with your fingetsfacing up (4). The left hand is placed on the hip. The player on the left shifts weight from the left leg to the right (5) and circles theextended hand horizontally. The player on the right redirects fhe push by shifting back onto the left leg and circling the right armclockwise horizontally (6). To close, step back and bring the left leg back to the original standing position (7). Ptace the arms tothe srdes of your body.96 INSIDE KUNG-FU

dole,rep

'uorlerluocuoc

leluer-u

rnoA ued;eqs

osle

Aeql ectl

cerd

-rnoA uo snco+

no,{ dleq

pue

sselc

oloqm

eq}.ro} ouo}

oq}

qloq

]es

Aeql

slueuue^oLu

lq3

rel

uroped

o1

fuesseceu

uotle

-xeler

Apoq

reddn eq1

pue ql6ue;1s

0e1

'e-ln1sod

Apoq redord

dolenep

'eLUt]

Jo

potred

pepuelxo

ue

lo+ ernlsod ctttceds

e

ploq

no,{

qctqm

ur

'sestcroxe

fueuorie}s ere

eser-ll

Ouenqz

Oueuz

pellec

ectlcetd

Ourpuels

q]tm

Uels

Allensn sessel3

ss\fl)

rsull uno^

'ouooruos

ernlut

-to Aenn eql

ur

1e0

lqbrLu

1eq1

slcefoo

lo

jealc

eere ecrlce;d

eq1

dee>1 o]

erns o)el4

eslsloxe

spueq

qsnd

eul]

1o

ued

se-reuyed

.rnoA Our11o;1uoc

qlrm

6uole

puno;0

eq1 o1

Ale1es

lle+

o]

Moq ureel

ll,no1

u.llt-l e>luls

ueq]

roi1lel

lueuoddo

rno{

ecuelequn

o1 sr enrlcelqo

oq}-e}es

,{1er,t1e1e.l

osle sr 0ur;;edg

nnol A1ent1ele;

st fun[ut

+o lsu

eq]-s]ueLllonolil

.rnoA

1o

Ace;ncce eql

uo 0utsncol-speeds

Mols

]E

socuenbes

ecrlcerd

noA esneceg

pnq

le6

l,uplnoqs

noA

'seleutsselc

nnol

-1e1

rnoA

pue

sluoLue^ou

oq]

lo 1n;lcedsel

e-le

no,{

}l-s}ueLLl

-o^ou

lenlce

eq1

1o

ped

er

tqc le]

1o

slcedse

,(1e1es

eq1

AI:IJVS

'rqc

rel ueqC

ur

peincoxe

0utduuo1s

lool

eqi roy

poddns qc;e qOnoue

o^eq

]ou

op

Alqeqord

lnq

polos-]U

ere'n1-6un1

ut

pesn

esoql

se

q3ns'sooqs

ue

lerueLu

roqlo Outctlce-rd

uoq^

peou

1ee1

rno{

loe}

leln}u

oq}

luenerd

]eql

looq

roqqnr rotrelxo

pe^lnc

e

pue

6utpped

elosut

ucnul

oo]

e^eq seoqs

Outuun;

lo

lleqlo>1seg

tqc tel ueq3

Aq

pe.rrnber

6urdr-uois

pue

Ourlonrd

]oo] ]uelsuoc

eq1

ro1

Altltqe1s

e;or-u

eprno;d sio>leeus

polos-]eli

ectlce.rd

lqc ll loj

lopl

LueLll so>leu

osle

lq0renn

1q6r1

rreql

:uollcerl

]qOu

eq] eptnord

pue

solos

le4

o^eq

,(1;ensn seoqs

]o

sedA] esoql

pepuoLu

-ulocer

er

seoqs

pleoqole)s

uo^e

ro sle)eous

sluuoi

olqel

'sroleeus

roccos

loopul

]nc

Mol oq

plnoqs

seoqs

saoqs

*

oJ

swJe

tute

y.161t

i

eql

sapJlc

1

sta6u11

nr

laq

aq

'(l

sap1s.

J

i

:,1

AH

SI

l*il

-**?

t-il..!$ria.l]F

your sense of chi (internal energy), and stimulate the circula- practice. You should be able to fine-tune your postures andtion of this energy. Zhang zhuang is the most important part of understand how to express power, speed and control.your training; it builds the foundation for strength, as well as Because you are stronger, you may begin to challenge your-focus. self through some of the games in your training. At this point

After standing practice, most classes move into warm-ups you should begin to feel comfortable correcting yourself.and stretching. Next on the list are the more complicated "silkreeling" exercises, which are motor-skill sequences derived Level 3: Thinking of Girclesfrom the traditional choreographed forms. After these exer- At this level you should think of all the movements you'vecises are completed, most classes will practice forms (or been practicing as circles-some big, some small. As yousequences), followed by partner exercises such as tui shou improve, these circles become smaller until no one can see(push hands). them, but you can feel them. At this advanced level, you'll

move from thinking about big circles to thinking about smdELEMENTS OF TAI CHI lPRlNClPtESl ones. Your movements should be continuous and

without weakness in any paft of your body. YourStudying tai chi is like starting at elementary school E movements should be sure and natural.

::3Jffiy-?'3fli:i#nHtfi:i::ffi?"":T" -.L Leve,4:chiF,owthe fundamental principles acquired in ele- f, At this stage. you will begin to feel an intrin-m e n t a r y s c h o o | a n d h i g h s c h o o | , t h e " - - ' . m s i c h e a t n o t f u e | e d b y s t r e n u o u s e x e r c i s e '

t a u g h t i n c o | | e g e . L e a r n i n g t a i c h i | y o U r m o V e m e n t s s m o o t h e n a n d y o u r| S I n e S a m e . N e W K n o W | e o g e . p o S t u r e S S I e a o y . y o U | | o e g | n I o

W n a I n a S o e e n a c q U | r e o | n . . . - . . - c | a | | V | n y o u r n a n o S . A I I n | S S I a g eanoUnoe rSTano |noa reo , , , i on ins t tSenSean ,n . " , n , , *a , . . n . " so " -

ff:J;",il::Je'fi; :il::#iil" does no

H"x;:il iyili ' ':..J:i"?:}"q0Ush0U|mil0nhiSffiyoursensationofit'C h i n e s e m a r t i a | a r t s d o n ' t f f i n e n h a n c e t h e f l o w o f c h i a n d

you should focus on relaxingyour body by hollowing your

p r e m a t u r e | y j u m p a h e a d , r l n d a r a } q a r | c h e s t a n d s | i g h t | y t u c k i n g y o u ryouwi | |on |y |engthenyour |Undet$ ldnd l | , i , " "n . in ,whi |ekeepingyour| e a r n i n g p r o c e S S . ' r _ : ^ L : - ^ _ 5 - . ' - r - . . f f i f f i S p i n e s t r a i g h t . T h e S e m o r e s u b -Eventhoughtraditiona|.toichinsnT-nrtio|dW'ii:HI",:i l ' ' .}""fflJ"-;

complete.Chentai chi specifically ]n:ahnr " *dffir Asyouprogressthroughthefirstfourhas rive skil tevets that are pursued by Jg n C h g f . " ."#ffiW- ,""","1i"t?lrl"i""ments wil soften but witlthe long-term student. Summarized below, ' "- ' .. ......,-.., ,l:":4lyp- not be limp. Your tai chi will resemble a balancethe first four levels distill classic (Chen style) tai chi of hard and soft, fast and slow, bent and straight.principles applicable to all tai chi styles. There are objective When you're able to move balancing different types of energystandards and criteria for each of these levels. The following in your body, your tai chi will exhibit a balance of forces-aintroduces the principles and technical skills achieved at each balance of yin and yang.level. This should help you assess your current level and know Tai chi's physical elements can be complex, but are rootedwhat areas you need to work on to advance to the next stage. in precision. Overall, tai chi is a discipline of structure and

alignment. Tai chi principles of alignment and structure permitLevel 1: Form and Posture an increased flow of energy in the body. When practiced cor-

In the beginning, your body is not well-connected. As you rectly, tai chi instills peace, tranquility and focus, while dever-develop strength through good postures, you will see less oping internal power and focused energy. Tai chi uses theangular and disconnected movement. The stance practices laws of physics and the principles of circular movement to baFand games will help you in this area of development, since leg ance the forces within you against the forces coming from anstrength is crucial at the beginning. Over time you'll experi- opponent. In tai chi, one deflects, absorbs and redirectsence improvement in the direction and position of your move- opposing forces so that you can defend yourself against anment and limbs, while achieving correct postures. opponent of superior strength. In fact, the greater the

exerted by an opponent, the greater chance a skilled tai chiLevel 2: Body and Mind Synthesis practitioner can thwart it.

Here you'll have to be more mindful of your practice by So adhere to the principles of yin and yang in yourcarefully watching your body's movement. Thinking of where Whenever you notice the physical changes detailed above atyour weight is and concentrating on slow movements are each level, you'll know that you're ready for the next stage.excellent ways to get your mind and body to work as one. At Understanding the five levels of tai chi will help guide yourthis stage, you'll understand your movements better, and your practice, and provide you with hints that will signal whenbody will begin to make sense of what is happening during you're able to progress to higher levels.S9A INSIDE !(UNG-FU

ett

90c;i u3g! t3/\oN

'anss

)equtacao

aql ur

pacunouue

eq

ilrA

sJouutM

'ralua

ol alqouo

tou

aJe slep

06

tset

oql

ur sazud 4elAeeNj

6wuwn osot7l

uoc'e!paur

-6de6r.ra1ec'o^ep

o/c

.jlecllceJd,,

ol sseJppe

pue

arueu

.rnof

pues

lalua oI'ssou

-;ddeq

;o

lrnslnd

6uo1e11

e

lqc

rel

oletu

ol

/noux

ol

paau

nofi burqyUane

no{

san16'sye;elyeur

leurolu!

uo sorluoqlne

6urpee;

s.

plJo/l,r

or.ll

lo

o/n1 {q

ueprlrn leurgd

lqc lel

qbno.rqlleorq

slql

Tclrruag

ueqdalg

pue

eorenbrg osof ltq

,,!rlC lel

lecllcerd,,

oseolal

Iooq

rnou

orll;o sagdoc

A

{erne

6urnr6

sr'oepylTsuotlec

-llqnd

enbrul

rlu/n uotletc

-osse

u1'ng-6uny

apgul

EtsF

NN

.,lu-

rr,.

l-

tw

I

Itq-

!6

6ts:fl

i6

ffs

:a

l

!6ffs:tI

\()'ifs:0

!6

fts

:t

!-6

f fs

:l

!6

6iS

:

!6

6ES

:,

!6

ihs

:

S6 l'fs

:j

s6 6ts

:l

s6 6fs

:a

s6 6ts

:

oAo

tu0

r

ffi

f-

lr

l*

luouu:t1d'

l8*

tp?rd,

File0001.PDFFile0002.PDFFile0003.PDFFile0004.PDFFile0005.PDFFile0006.PDFFile0007.PDFFile0008.PDF