The essentials for beginners to learn Tai Ji Chuan can be summarized as follows: first, be quiet; Second, be loose; Third, be gentle; Fourth, be correct; Fifth, be connected; Sixth, be round; Seventh, be flat. I call it the "seven methods" of Taiji.
First of all, keep quiet.
That is, the mind has no distractions, and it is as quiet as water. For external things, I have never heard of them, I have never seen them, I am calm and calm, and I have no waves in my heart. You can't move on to the next step until your body and mind are completely calm.
Second, be loose.
The mind, spirit and muscles of the whole body should be relaxed, so that the body and mind can remain relaxed and soft, the mind should not be nervous, the mood should not be impetuous, and the muscles should not be stiff.
Static and loose are complementary, there is loose in static, and there is static in loose. Peace and relaxation is the basic requirement and the most crucial step for Tai Ji Chuan. To achieve the requirements of quiet relaxation, we need to constantly adjust our body, mind and spirit. After the "three tones" are completed, you can enter the "starting point" of Taiji.
Third, be soft.
Don't be stiff, be light and gentle. Every movement should be as slow as swimming in the water, not clumsy. Softness is Tai Ji Chuan's inherent image feature.
Four must be correct.
Righteousness means that a person's trunk should be upright and not bent, so as to maintain the righteousness of the body. Specifically, the top strength should be weak and the waist should be relaxed. As the saying goes, "bow down and bend over, you can't learn well." It is very important to keep in good condition.
Wu yaolian
The movement should be continuous, not stopped, and flow like running water. The speed of the flow rate should always keep a peaceful rhythm, and it should not be fast or slow, so that the scenes are connected and interlocking.
Liu Yaoyuan
A circle is a circle, which requires each dynamic potential to have a certain radian, and it is ethereal and round, so it cannot walk in a straight line. Only in this way can you feel comfortable and have the beauty of Tai Chi.
Seven must be even.
Boxing cannot have ups and downs (except the action itself). Tai Ji Chuan's rising boxing level determines the level of the whole boxing frame, and the next action should be carried out accordingly, keeping the figure unchanged and smoothly.
Beginners in Tai Ji Chuan often shrug their shoulders, bend over and arch their hips, which is caused by not mastering the above essentials. Tai Ji Chuan pays the most attention to healthy and comfortable posture, which beginners should remember.
Every movement in practicing Tai Ji Chuan should be "waist by hand, hand by belt". For example, when the palm is released, it is transmitted by turning around and using the strength of the waist, rather than simply pushing it out by hand. This is the overall coordinated efforts required by Tai Ji Chuan, and it is also the key to developing "strength".
It is best to use natural breathing when you are a beginner, and then switch to abdominal breathing after you master the movements and the essentials.
Learn to practice Tai Ji Chuan, remember not to be smart, practice according to the subjective idea of "taking it for granted", and don't be eager for success. Otherwise, it will not only make slow progress, but also fail to achieve the purpose of fitness. Only step by step, according to scientific principles and methods, with an open mind to study, concentrate on understanding, consulting and communicating, can we learn Tai Ji Chuan well and practice Tai Ji Chuan well, and have a healthy body.