This book teaches what is still the most commonly known tai ji quan style in the world—the Yang family tai ji quan, with a focus on the 40 Movement Routine. A distinguishing feature of the modern Yang style tai ji quan is that because of its simple, gentle movements, it can be learned and practiced by people of virtually all ages and body constitutions. As a means of health cultivation, tai qi quan enhances coordination, strength and flexibility, and harmonizes both the body and mind, which is why it is known to promote mental and physical wellbeing as well as prevent disease.
With step-by-step instructions and ample photographs of each posture, this book is the perfect companion for the beginner. An accompanyinga DVD is also included, allowing students to review each movement separatedly or practice the entire form by following along.
Chapter 1 Introduction
Section 1 Basic Concepts of Tai Ji Quan
Section 2 Theory of Tai Ji Movement
Chapter 2 History of Tai Ji Quan and Establishment of Different Schools
Section 1 Origin of Tai Ji Quan
Section 2 Formation and Development of Tai Ji Quan
Section 3 Establishment and Development of Different Schools
Section 4 Popularization of Tai Ji Quan
Chapter 3 The Principles of Tai Ji Quan
Section 1 Natural Laws of Life: Tai Ji and Yin-Yang Theory
Section 2 Source of Life Energy: Tai Ji and Qi
Section 3 Master of Life Activities: Tai Ji and Essence-Spirit Theory
Chapter 4 Tai Ji Quan and Health
Section 1 Effect of Tai Ji Quan on Heart Function
Section 2 Effect of Tai Ji Quan on Spleen-Stomach Function
Section 3 Effect of Tai Ji Quan on Lung Function
Section 4 Effect of Tai Ji Quan on Kidney Function
Chapter 5 Characteristics of Different Styles and How to Choose a Style
Section 1 How to Choose a Style as a Beginner
Section 2 Characteristics of Chen Style Tai Ji Quan
Section 3 Characteristics of Yang Style Tai Ji Quan
Section 4 Characteristics of W Style Tai Ji Quan
Section 5 Characteristics of Wú Style Tai Ji Quan
Section 6 Characteristics of Sun Style Tai Ji Quan
Chapter 6 Basic Postures and Requirements of Tai Ji Quan
Section 1 Basic Postures of Tai Ji Quan
Section 2 Basic Requirements for Tai Ji Quan Practice
Section 3 Common Problems and Solutions Found in Teaching Tai Ji Quan
Chapter 7 Yang Style 40 Movements Tai Ji Quan Routine
Ready Posture 预备势
Movement 1: Opening 起势
Movement 2a: Step Forward & Ward Off 上步
Movement 2b: Grasp the Sparrow's Tail 揽雀尾
Movement 3: Single Whip 单鞭
Movement 4: Raise Hands & Step Forward 提手上势
Movement 5: White Crane Spreads Wings 白鹤亮翅
Movement 6: Twist Step & Brush Knee 搂膝拗步
Movement 7: Hands Strum the Lute 手挥琵琶
Movement 8: Parry & Punch 搬拦捶
Movement 9: Apparent Close 如封四闭
Movement 10: Diagonal Flying 斜飞势
Movement 11: Fist Under the Elbow 肘底捶
Movement 12: Step Back & Whirl Arms 倒卷肱
Movement 13: Work Shuttle (Left & Right) 左右穿梭
Movement 14: Part the Wild Horse's Mane (Left & Right) 左右野马分鬃
Movement 15: Wave Hands Like Clouds 云手
Movement 16: Single Whip 单鞭
Movement 17: Pat High on Horse 高探马
Movement 18: Right Heel Kick 右蹬脚
Movement 19: Double-strike the Ears 双风贯耳
Movement 20: Left Toe Kick 左分脚
Movement 21: Turn Body & Heel Kick 转身蹬脚
Movement 22: Needle at Sea Bottom 海底针
Movement 23: Deflect through the Back 闪通背
Movement 24: White Snake Spits Tongue 白蛇吐信
Movement 25: Right Slap Kick 右拍脚
Movement 26: Subdue Tiger (Left & Right) 左右伏虎势
Movement 27: Crouch Down (Right) 右下势
Movement 28: Golden Cock Stands on One Leg 金鸡独立
Movement 29: Bow Stance & Strike Groin 弓步指裆
Movement 30: Grasp the Sparrow's Tail 揽雀尾
Movement 31: Single Whip 单鞭
Movement 32: Crouch Down (Left) 左下势
Movement 33: Step Forward to Seven Stars 上步七星
Movement 34: Step Back & Straddle the Tiger 退步跨虎
Movement 35: Turn Body & Lotus Kick 转身摆莲
Movement 36: Bend Bow to Shoot Tiger 弯弓射虎
Movement 37: Parry & Punch 搬拦捶
Movement 38: Apparent Close 如封四闭
Movement 39: Cross Hands 十字手
Movement 40: Closing 收势
Chapter 8 Common Mistakes in Tai Ji Quan Practice
1. Feet Not Parallel
2. Knees Overly Bent
3. Waist Bent
4. Shoulders Shrugged and Elbows Raised
5. Head is Dropped or Raised
6. Underarms are Constricted
7. Body is Unsteady when Shifting Weight
8. Body Leans while Shifting Weight
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