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Taijiquan 24 movement routine
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Push hands
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42 movement taijijian |
The precise history of taijiquanin is somewhat difficult to piece together, as there are no historical records of its very early stages. Instead there exist different tales, the content of which vary greatly according to who has written them. In general however, three important figures are usually associated with the birth of taijiquan. One is the taoist Zhang Sanfeng, who, according to one theory, developed taijiquan during the Northern Song dynasty (960-1276 AD). Another theory claims it was developed by the famous wushu practitioner Wang Zongyue. A third theory names Chen Wangting, a military commander during the Ming dynasty, as the creator. Still, long before the birth of taijiquan different forms of health-promoting forms of exercise were practised. They consisted of different stretching, relaxation and breathing exercises as well as qi flow (internal energy), and thus resembled the internal exercises of taijiquan. The earliest known such forms of exercise date from the 4th century BC, and they may well have existed as early as the 7th century BC.
Zhang Sanfeng
Information concerning Zhang Sanfeng is quite rare. There are many different tales of this character, often described as immortal, from different time periods. According to one story, the taoist monk Zhang Sanfeng received an order from the Emperor to travel to the capital city while he was at the Wudang mountain. On his journey there he was attacked by a mob of 100 and he was forced to flee. The following night he had a dream that Emperor Yuan was teaching him martial arts. Upon meeting the band of robbers again Zhang Sanfeng was able to use his new-found martial abilities to chase them away.
Another story tells how he lived as a hermit on the Wudang mountain. He studied, amongst other things, yin-yang theory and immortality by studying the life of the crane and the turtle. One day he followed the fight between a crane and a snake. Based on what he saw, he developed his "13 postures," the basis for modern taijiquan.
Chen Wangting
Chen Wanting was a military commander during the final years of the Ming dynasty (1368-1644). He was highly decorated for his achievements and bravery. After the demise of the Ming dynasty he lived as a hermit and used his time to research and develop the techniques of wushu for self-defense, as well as teaching these skills to his descendants. Chen Wangting is believed to have combined already existing techniques with his own martial arts skills, thereby developing taijiquan.
Wang Zongyue
Wang Zong Yue, who lived in the 18th century, is well known amongst practitioners of taijiquan for his writings on the theory and applications of taijiquan. In his book, Wang Zongyue described the fundamentals of taijiquan using the principles of the yin-yang theory. The book unified the experience of earlier practitioners. The writings of Wang Zongyue had an immense impact on the development of wushu, and in defining its fundamental principles. He was the first to use the name taijiquan. He described the essence of taiji as being born from infinity, and being the mother of yin and yang. "In motion in divides and at rest it unites."
Chen- ja Yang-tyylin taijiquan
The art of taijiquan was passed on in the village of Chenjiagou, in the Henan province, from one generation of the Chen family to the next. Today Chen style taijiquan is extremely popular. It consists of both quick, powerful movements and slow, gentle movements. Slow, graceful movements alternate with jumps, kicks and explosive punches.
One member of the Chen family, Chen Changxing (1771-1853) made an exception to the rule which had existed until then of only passing the skills on to members of the Chen family. He took on Yang Luchanin (1799-1872) as his student, as a result of his new student's exceptional skills and talent. When Yang Luchan later returned to his home village, he taught his new-found skills to others. In the mid 19th century he took taijiquan to Beijing, from where it quickly spread to the rest of China.
The popularity of taijiquan grew, and more people wanted to learn. In order to make it more suitable for all those who wished to learn, Yang Luchan gradually removed the jumps and quick movements typical of the Chen style. He also made the movements bigger, and the pace slower and more even. The teachings of Yang Yuchan were passed on from generation to generation within his family, and his descendants continued to adapt the movements. This style of taijiquan practised by the Yang family is known as Yang style taijiquan.
The grandson of Yang Luchan, Yang Chengfu (1883-1936), was the first to take the teaching of taijiquan to a wider audience, outside the confines of his own family.
Two other well know styles of taijiquan, Wu and Sun styles, were developed from the Yang style. Wu style was developed by Wu Quanyou his son Wu Jianquan. The movements of this style are compact, soft and relaxed. Its circular movements are mid-sized. Nowadays this style is the second most popular in China, after Yang style. Sun style was developed at the end of the Qing dynasty by Sun Lutang. Its movements are agile, and it is recognisable by its alternation of open and closed hand postures, as well as its advancing and retreating steps. Despite their differences, all the above-mentioned styles share the same fundamental defining characteristics of taijiquan.
1956 saw the appearance of the 24 movement simplified taijiquan routine. It was based on a Yang style routine, from which the more complex and demanding movements were removed. It was the work of several taijiquan masters, and was intended to provide as wide a range of people as possible with a healthy form of exercise. The basics of this pattern are easy to learn, and as such it is suitable for beginners. The pattern begins with straightforward movements, which gradually become more complex throughout the pattern. Although simplified, it is nonetheless a traditional pattern in which every movement has its origins in martial techniques. This pattern, also known by its nickname of the Beijing style, has, since the 1980s, spread all over the world and is currently the most popular pattern.
Taijiquan and health
Taijiquan has for many years been known as an excellent way to keep fit and maintain good health. As a form of exercise, taijiquan suits most people, as the movements are performed at a slow, even pace. Although the movements are soft, taijiquan is an excellent way to keep fit. Yang style taijiquan has no fast or explosive movements, so the risk of injury is minimal. Neither does it stress joints or other bodily parts, but strengthens them in a holistic way.
As well as improving fitness, there has been considerable evidence of the positive effects of taijiquan on health. As well as being an effective way to stay healthy, taijiquan has been shown to have a beneficial effect on certain conditions, such as high blood pressure, ulcers, different intestinal infections, heart conditions, tuberculosis and arthritis. It also helps back and joint problems, as well as providing relief for migraine sufferers.
During the practice of taijiquan all of the body's muscles and joints are used. In addition, breathing techniques also play an important part. The mind is also active during the practice of taijiquan. During practice, the mind must be entirely peaceful, but also concentrated. This in turn has a relaxing effect on the body's central nervous system, which also affects the body's other functions. This combination of effects makes taijiquan a many-sided and extremely effective form of exercise which improves health.
The effect of taijiquan on the condition of the spine, muscles and joints is considerable. During taijiquan, the chest is drawn in, the hips held slightly forwards, and the crown gently raised. The chest, hips, back and neck relax as the body moves around the spine's axis. Consequently the vertebrae move in the correct position and through repeated practice, muscle strength and posture are improved. The movements of taijiquan are complex, using many different joints and muscles. The flexing and relaxing of the muscles at a steady pace improves circulation. Moving smoothly from one movement to the next at a slow pace exercises all the joints. This helps strengthen and maintain mobility.
In the movements of taijiquan the chest is relaxed, the movements steady and the rhythm of breathing appropriate. As a result, breathing is regular and natural, which also improves the circulation of blood and other bodily fluids. The breathing technique used during training, dan tian breathing, also activates the diaphragm. These rhythmical movements of the diaphragm improve circulation and strengthen the heart. In addition, the movements of the diaphragm massage and stimulate the kidneys. In this way taijiquan helps to prevent many heart conditions and the clogging of arteries. As a result of improved circulation, bruises fade quicker.
With the help of taijiquan the functioning of the central nervous system can be improved. This is important, as the nervous system is crucial for the functioning of the whole body. The brain controls all of the other parts of the body. During the practice of taijiquan, the mind should be peaceful and completely concentrated on the movements. This is very good exercise for the mind. The practitioner should move all part of her body smoothly and at an even pace without any sudden stops, all while maintaining her balance. Successful training can only be achieved by effectively activating the brain, and thereby all of the body's organs. A healthy nervous system also improves the functioning of other organs. Regular practice stimulates digestion, and prevents constipation.
Taijiquan helps to ensure sufficient blood circulation in the coronary artery, a strong heartbeat, and regular and dynamic circulation. Because the regular practice of taijiquan improves the functioning of the central nervous system and the coordination between different organs, the metabolism is improved and the body gets more blood and oxygen. Thus taijiquan can help people who have high blood pressure or clogging of the arteries.
In taijiquan the mind is emptied of everything other than the training itself. This results in a completely relaxed and energetic feeling after training. Through regular training, the practitioner will notice more strength and flexibility in the muscles, and improved reactions and agility. This list could be continued almost infinitely. All in all it can be said that the practitioner of taijiquan will notice an improvement in fitness, and will feel healthier. This has a positive effect on the practitioner's mood.
As a result of the the gentle nature of taijiquan, it also suits those with below average health or fitness. In such cases however, it is important to consult a doctor before commencing taijiquan, and at regular intervals while training. It is also extremely important to tell your instructor of anything which may affect your training.
Taijiquan is also a good way to stay fit and healthy during pregnancy. Practice is beneficial for both mother and baby, bringing all of the benefits usually gained from practice, such as improved circulation and strengthening muscles. There have even been cases where expectant mothers with previous experience of taijiquan have trained for almost the entire duration of pregnancy, and have recommenced training with a week after giving birth! Naturally it is important to consult a doctor concerning training during pregnancy.
Chen style