The Ten Essentials
Taijiquan 10 Essentials
These are adapted from “Mastering Yang Style Taijiquan” by Fu Zhongwen, translated by Louis Swaim. Fu Zhongwen was a student of Yang Chengfu- The person who is credited for the creation of traditional Yang style as it is practiced today.
The following are often referred to as the 10 essentials. They deal with physical posture as well as describing a way to think about movement in Taiji practice. I also use them as philosophical prompts for how I also go about my daily life.
1) Lift the crown point (bai hui)
2) Restrain the chest and lift the upper back.
3) Relax the waist (Ming Men L2-L3)
4) Distinguish between Yin and Yang
5) Sink the shoulders and the elbows
6) Use the mind and not strength
7) Coordinate the upper and lower body
8) Internal and external are united
9) Continuous without breaks
10) Seek stillness in motion
1) Lift the crown point (bai hui)
The head weighs a a lot and is supported by the neck which has muscles that connect with many structures in the back and front of the body. If the head is positioned properly, it is balanced neither tilting forward nor back, nor leaning side to side, so it does not cause excess tension in these other structures. If it spends too much time in an unbalanced position, then it causes excess tension in the muscles that attach to the the spine and/or the shoulders. This can result in pain or even spasms.
Everyday activities, working on a computer, carrying a bag over the shoulders, looking at your phone can cause problems with head alignment. Practicing taijiquan can help you become aware of your head positioning so that you do do not spend too long in a poor position without taking time to literally get your head straight.
You can achieve the correct position by gently lowering and pulling in the chin slightly. We can also use various imagery to help. Imagine that you have pointed ears like the character of Mr. Spock from Star Trek, and someone is pulling you up by your elf ears. If you have ever had massage or chiropractic work done you can imagine the back of skull being supported or lifted gently to create a bit of traction to elongate the neck and spine. Once the head is in the proper alignment the rest of the body can hang from the top of the head creating its on natural traction.
There is an emotional and spiritual component to this practice as well. Classic taijiquan writings tell us to “Let the light and sensitive energy rise to the top of the head”. We must be mindful to get this sensation. Paying attention internally requires letting go of the background chatter in our minds. Physically lifting the head also lifts the spirit, like smiling when you are feeling sad can help you to feel a bit better. It is not a panacea, but you will feel better standing up straight rather than looking downward or hunching over.
2) Restrain the chest and stretch the upper back.
When you are practicing you want to keep your chest relaxed and open. Do not puff it out, or collapse it. Puffing it out will move your center of gravity forward. It also tightens the shoulders. Collapsing the chest will obstruct your ability to breath, as well as hunching the upper back.
3) Relax the waist (Ming Men L2-L3)
The ming men translates to “famous gate”. Relaxing and loosening the muscles around the area creates the correct body mechanics for bringing the force generated by the legs to the upper body. It also allows force received by the body to to be dissipated by the legs into the ground. This practice helps alleviate lower back pain.
4) Distinguish between Yin and Yang
At its most basic level this means distinguish between the weighted and unweighted leg. If you don’t fully shift your body weight and center from one leg to the other when stepping or kicking, you are bound to be unsteady.
On a deeper level Yin and Yang are complementary opposites that define and balance each other, e.g. good and bad, light and dark, cold and hot etc. In terms of Taijiquan’s martial aspects, it indicates differentiating between the substantial and the insubstantial threat or force. One requires a response, the other does not.
5) Sink the shoulders and the elbows
Let the shoulders relax. Feel as though your shoulders are a cape resting on your body. This prevents you from tightening your neck and upper back. Let your elbows feel as if there are weights hanging from them. Lifting or shrugging your shoulders contracts the muscles in a direction that uproots you. This is unbalancing as well as uncomfortable. It makes you easier to push.
6) Use the mind and not strength
The power of Taijiquan lies in its structural strength and its sensitivity. The structure does not require extra tension to make it stable, as a well built house doesn’t need extra studs to support a heavy snowfall. The lack of excessive tension allows you to feel the intention of an attackers force and determine its direction so that you can use that force, rather than be overwhelmed by it. When you direct the force to the correct place, at the correct moment, in the correct direct direction, rather than lashing out with blind brute force, you are most efficient.
7) Coordinate the upper and lower body
“The force starts in the legs, it’s directed by the waist, and expressed in the distal ends.” For every increment of change in tension in the lower body there is a corresponding change in tension in the upper body. When one part of the body moves the whole body moves. If your arm moves without the lower body, the movement is uncoordinated, and without the power it could have.
8) Internal and external are united
When your movement responds to clearly to your thoughts the internal and the external are united. Your, intention (Yi) lead your internal energy (Qi) to action (Li). Like any athlete you want to be able to visualize your successful action and manifest it with your body.
9) Continuous without breaks
Your movements should be calm, circular and continuous. Each movement flows from the one before it and into the next. Although you may reach a crest in the energy wave, the wave does not stop, but flows immediately into the next, naturally and without hurrying. When you become proficient the entire routine is like one movement from the opening to the closing.
10) Seek stillness in motion
Also feel the motion inside the stillness. Although Taijiquan is all about movement you must be internally still, calm, and centered as you perform it. The more quiet your mind is the more you can feel the quality of your movement. If your mind is filled with a lot of thoughts it is difficult to use your intention to form a clear and clean action. Because a lot of the movement is circular, a still center is imperative to your balance and power.