Characteristics of Taijiquan Practice

Characteristics of Taijiquan Practice

The core features of Taijiquan can be traced back to classic texts on “Changquan” (Long Fist), also called the “Thirteen Postures.”

“Long Fist is like the long river and vast sea—unceasing and endless.”The “Thirteen” refers to:

• The Eight Techniques (Peng, Lü, Ji, An, Cai, Lie, Zhou, Kao)

• And the Five Directions (Advance, Retreat, Look Left, Gaze Right, Central Equilibrium), representing the Five Elements (Wu Xing).

  
  

Nine Main Stylistic Features:

1. Harmony of Mind and BreathEmphasis on natural breathing and following nature—embodying Daoist ideas of "unity of Heaven and Man."

2. Stillness Overcomes Motion; Softness Overcomes HardnessThe combat philosophy is based on using stillness and softness to overcome force.

3. Three Internal TransformationsRefine essence into qi, qi into spirit, spirit into emptiness—this is the goal of deep Taijiquan cultivation.

4. Rooted in Traditional CosmologyThe principles draw from Yin-Yang, Five Elements, Eight Trigrams, and Nine Palaces theories.

5. Unity of Spirit and EnergyFocus on combining breath and intention; breathing should be deep, long, fine, and even. The breath is used to stimulate internal movement and guide physical form.

6. Power Originates from the WaistMovement and energy are driven by the waist; if the waist doesn’t move, the hands won’t issue force.

7. Concealed ForceStrength is stored rather than shown—“accumulate without release.”

Physical Posture Requirements:

• Head and Tailbone AlignmentThe head should be gently suspended upward; the tailbone slightly tucked to guide energy through the spine.

• Chest Hollowed, Back RoundedShoulders should be relaxed and sunk; the back slightly arched to facilitate the flow of qi through the Ren and Du meridians.

• Sink Shoulders, Drop ElbowsThis allows energy to reach the fingertips and promotes internal elastic force.

• Relax Hips and Bend KneesEnables a stable stance and fluid leg movement. Low stances require more softness and flexibility.

• Inward Rotation of Feet, Loose AnklesThe front foot should slightly turn inward to stabilize the stance.

• Neutral TailboneKeeps the spine aligned for better qi flow.

• Coordination of Upper and Lower BodyHands, feet, waist, and gaze must move in sync.

• Clarity Between Full and Empty StepsWeight must clearly shift between legs to avoid “double weighting.”

• Continuous FlowMovements and intention must be linked like a river—unceasing and unified.

• Follow Natural PrinciplesNo shouting, no stiff force—naturalness is key. As the saying goes, “Practice a thousand times and the body moves naturally.”

Key Concepts in Taijiquan:

Taijiquan values three essential skills: waist, crotch, and legs. Movements can be fast or slow, but should remain balanced and fluid. The body follows the spirit; softness contains strength; postures are never fully stretched or completely relaxed.

In the early stages, learners are advised to first “open and extend,” then pursue compactness and inner strength. “If one part moves, all move; if one part is still, all are still.”

Ultimately, the goal is to move like a cat walking, issue force like drawing silk, and be continuous like a river into the sea.

Song Verses by Zhang Sanfeng (Selected Highlights)

Verse 1Relax the shoulders and elbows, anchor the tailbone, and stretch the crotch.Direct qi upward while rooting the feet, the hands curve like bows.

Verse 2Step lightly with the spirit inwardly focused.Practice as one continuous breath—distinguish empty and full.

Verse 3Cultivate inner energy from the Dantian,Master the harmonization of movement and stillness.

Verse 4Advance by appearing and disappearing—one feather’s weight can disturb the whole.Use four ounces to deflect a thousand pounds—transformation lies in skill.

Verse 5Extreme softness becomes strength, flow like silk and move with clarity.Be expansive yet precise, ready to act like a cat poised to leap.

Verse 6The four square techniques (Peng, Lü, Ji, An) and the four diagonal (Cai, Lie, Zhou, Kao)Correspond to the Eight Trigrams; steps follow the Five Directions.

“General Theory of Taijiquan” – Zhao Qingping of Zhaobao, Henan

“Step lightly and move with spirit; let intention guide motion without interruption.Distinguish between solid and empty; combine forward and downward intention.Root lies in the feet, issues from the legs, directed by the waist, expressed in the hands.”

The essence of Taijiquan lies not in external form but in internal intention. Every movement must connect continuously without breaks—like thread being pulled from a cocoon.

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