Chi Training in Taijiguan
chi training refers to developing internal force while performing
a Taiji set or a series of Taiji movements. The pattern Grasping
Sparrow's Tail is used as an example to illustrate the principles
and method involved. It is assumed that the reader can perform
the physical movements of the pattern competently; so explanation
is only given for the breathing and visualization aspects.
1. Stand upright and relax, with your mind clear of all irrelevant
2. As you move your feet apart and raise your arms, breathe
in gently through your nose. You may use chest breathings
or Abdominal Breathing for this exercise.
3. As you lower your arms, breathe out gently through your
mouth (or nose). Visualize chi flowing down your arms.
4. Breathe in at .
5. As you move to, visualize your chi flowing from your abdomen
through your right shoulder and right elbow to your right
hand, breathing out simultaneously.
6. Breathe in as you move through and visualize that you are
charged with cosmic energy.
7. Breathe out as you move and focus your energy at your right
8. ' As you lower your stance and move your body back slightly,
breathe in, focusing your chi at both elbows (or at your wrists,
if you are at an advanced level), feel that you are firmly
rooted on to the ground, although there should be more weight
on your left foot.
9. Let your internal force explode (but do not use any strength)
as you strike out,' starting from your left heel, going through
your waist, focused at your elbows(or wrists), and out of
your palms into your opponent.
you have accumulated cosmic energy. at your abdomen to start
with, your result will be faster and better. It is therefore
recommended that you practice Abdominal Breathing for at least
three months before you begin this intrinsic chi training
in Taijiquan, if you have not already done so. A foundation
of Abdominal Breathing to store cosmic energy is always an
asset, irrespective of the style of martial arts you practice.