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From its origination around the sixties of the seventeenth century
up to now, the Chen Style T'ai Chi Ch'uan has gone through a history of more than 300 years. As
the oldest one among Wjiquan schools, it was created by the famous martial arts master
Chen Wangting, a native of Chenjiagou, Wen County, Henan Province, China. Although some
other popular T'ai Chi Ch'uan schools such as Yang, Wu and Sun styles have been developed on the
base of Chen Style T'ai Chi Ch'uan, it has always preserved its original features through the
ages. The differences between Chen Style T'ai Chi Ch'uan and the other schools include the
following; prompt and explosive actions embodied in the slow and gentle movements of Chen
Style T'ai Chi Ch'uan. Chen Style T'ai Chi Ch'uan places emphasis on the twining, twisting and
spiraling motion which can lead to a strong, changeable and unpredictable offensive or
defensive. There are relative difficult movements such as soft neutralization, explosive
strike
and various jumps in routines of Chen Style. Chen Style T'ai Chi Ch'uan can be divided into
several kinds such as Old Form, New Form, Big Frame and Small Frame, and they have their
own distinguishing features and multitudinous barehanded or armed routines.
Characteristics of Chen Style T'ai Chi Ch'uan
Chen Style T'ai Chi Ch'uan shares the common features that the other schools of
T'ai Chi Ch'uan have.
Its outstanding features are usually described as "having both form and spirit",
"combining inside and outside into one". The movements should not only have the
form of attack and defense, but also be performed in the spirit of attack and defense.
Moreover, all the movements should be in harmony with one's breathing and consciousness,
so that the unity of internal spirit and external appearance can be achieved. Like the
other schools of martial arts do, movements of T'ai Chi Ch'uan also consists of skills of
kicking, striking, throwing and joint-locking, yet the routine of Yang, Wu and Sun Styles
should performed slowly and gently. However, the unique style of Chen Style T'ai Chi Ch'uan
should not be ignored.
Abdominal Paradoxical Respiration
Abdominal paradoxical respiration is contrary to normal method but is specially required
in practicing Chen Style T'ai Chi Ch'uan. The way to carry out this unique breathing is to:
Inhale with the lower part of the abdomen gradually pulled in and the chest expanded, and
exhale with the lower part of the abdomen slowly bulged out and the chest contracted. In
this way, you can strengthen your diaphragm and abdominal muscles, and improve the blood
circulation with a broader range of fluctuation of abdominal pressure. Often, the
movements of distinct collection or explosive discharge of strength emerge in routines of
Chen Style T'ai Chi Ch'uan, and the rhythm of motion changes frequently. Thereby, the way of
breathing is not immutable and the abdominal paradoxical respiration is not always
required. While conducting ordinary movements, you might breathe deeply and naturally,
coordinating respiration with actions of the limbs and trunk. However, the moment you are
accumulating or exerting strength, speeding up or slowing down the pace to a great extent,
the abdominal paradoxical respiration would make its appearance clearly.
Spiral Thread-twining Strength
The thread-twining strength is one of the important features of T'ai Chi Ch'uan, and it is
particularly noticeable with Chen Style. In practicing Chen Style T'ai Chi Ch'uan, you are
required to move your limbs always along circular paths, to apply strength as if twining
silk thread or reeling it off a cocoon. The mind is dominant, guiding all actions and
directing strength through the joints in proper order. Every section of the body is linked
up, so nothing would remain still if any part of the body is in motion. In a sense,
T'ai Chi Ch'uan actually takes the shapes of a ball, with the ankles and the legs , the wrists
and the arms, the waist and the spine constantly twisting, therefore manifesting a unique
style of uninterrupted spiral motion. Only in this way can you smoothly neutralize the
oncoming force from your opponent while doing push-hand exercises. It can also help you to
increase the initial length of the muscles so as accumulate inner power, therefore in
discharge, the limbs can be extended explosively like a spring.
Strength from Waist and Crotch
Chen Style T'ai Chi Ch'uan distinguishes itself from others by its obvious and speedy discharge
of strength, one method of which is usually called "strength from waist and
crotch". It is actually a combined energy, with the waist as the dominant factor,
accompanied by the twist at the hips and the opening-closing motion of the crotch. As the
proverb runs, "Waist is the dominator." The center of the waist is the spine
which should remain straight and erect, and it plays an important role in controlling the
tension and the relaxation of the lumbar and abdominal muscles and the rotation of the
torso. Almost any strength whether it is the internal implicit force or the external
exerted power, comes out from the waist and crotch, passes through the limbs and reaches
the special part of the body, thus accomplishing a complete discharge of strength.
Shaking Power
The shaking power is a combination of the thread-twining strength and the strength from
waist and crotch. When the thread-twining strength and the strength from waist and crotch
reach the special part of the body that is going to put forth force, they combine into
explosive power, causing the part of the body to shake all of a sudden. For instance,
while punching, the strength comes out from the waist and crotch, flows through the arm by
means of twisting and twining, and reaches the fist as it promptly and spirally strikes at
the destination. Just at the moment, with the torso twisting swiftly and the wrist shaking
vigorously, the fist springs, exerting a kind of short, strong bouncy power. It is all the
same with other parts of the body.
Stamp
One of the differences between Chen Style and the other schools is that there are a lot of
stamps in routines of Chen Style T'ai Chi Ch'uan. Stand on one leg with the other foot raised.
As you bend the leg at the knee to squat down, the other foot falls and then forcibly
stamps on the floor with a smack. 'This is called "single stamp". On landing
after a jump, both feet stamp on the floor in quick succession. And this is called
"double stamps". A stamp should be short and firm, and usually be accompanied by
abdominal paradoxical respiration. Inhale with the abdomen pulled in when the front rises;
direct the energy stream down while the foot falls; and exhale when the whole sole of the
foot strongly and promptly stamps on the floor. A sound can also be given with the
expiration and notice must be taken to lower the hips and release force when the foot
touches the ground.
Folding
The "Boxing Manual" handed down by predecessors makes it a rule that "There
must be a fold between travelling to and fro, and a transition between advance and
retreat." Here, "folding does not refer to a bend at some joint, but a turn in
the path of a special part of the body. If a movement has a path first in one direction
and then in the opposite direction, you should conduct a "folding" for the turn
in the path, so as to change the direction flowingly, as if inserting a curve to connect
to connect two line segments smoothly. A Wushu saying goes: "Intend to rise, descend
first; Wish to move left, go right before." The way of "folding" is
that" When the previous movement reaches its end and the next is in another
direction, you should conduct a small circular turn, moving first in the previous
direction and then transforming smoothly to the next. The "folding" actions of
arms, especially the wrist are quite clear. However, only with the aid of twisting at the
waist, can "folding" be consummately manifested.
Twining
Spiral twining or reeling in short, is a kind of unique motion with power passing through
spirally from its root to the special part of the body in power order.
Spiral twining is the result of coordination of all parts of the body. It takes shape with
the continuous rotations of the legs, torso and arms, and the twists at ankles, waist and
wrists. Explained in detail, a spiral twining is such an action that the arm rotates round
its own axis while it is travelling in an arc through space, just as the earth revolves
both round the sun and on its own access. The earth moves in a certain path and at a
certain speed, yet the movements of the arms in doing Chen Style T'ai Chi Ch'uan are changeable
both in path and at speed. In other words, to fulfill the requirement of "Once any
part in motion, nothing would remain still", the hand should cooperate harmoniously
with the legs and the torso, should move and turn uninterruptedly, thereby displaying
various twining throughout the whole process.
Hardness and Softness Supplementing Each Other, Quickness Alternating with
Slowness
During the process of doing Chen Style T'ai Chi Ch'uan, the changes from hardness to softness,
from quickness to slowness are particularly noticeable. 'Me moving or transitive phase of
an action stresses softness, while the phase when a special part of the body reaches a
final position places emphasis on hardness. Generally speaking, softness means a slow pace
of movement and continuous twining. However, hardness can be divided into three
circumstances. First, you can only slightly speed up the motion, applying inner power;
second, you should accelerate the action to exert strength; and third, you should quicken
the movement sharply, utilizing explosively power. No matter what it is, the transition
from one state to another should be smooth and natural. When it stresses softness, be sure
not to be feeble, you ought to guide your energy stream to retain certain force. On the
other hand, when it stresses hardness, keep your movements from being stiff and clumsy.
You might direct your energy stream to promote your power and apply the strength from the
waist and crotch to manifest sturdiness and vigor.
Basic Rules of Chen Style T'ai Chi Ch'uan
Basic Body Positions
While practicing T'ai Chi Ch'uan, you should be calm, getting rid of any distracting thought and
concentrating your attention on the exercise. body should be erect, and the muscles and
joints should be naturally relaxed, so that the viscera can be in a comfortable state. The
requirements for the body are as follows.
The Head
In practicing T'ai Chi Ch'uan, the position of the head must be strictly maintained. You should
hold the head upright with the neck naturally relaxed and the chin slightly tucked in, as
if you were carrying a pitcher of water on the head. The movement of the neck must
coordinate with the change in position of the body and the turning of the torso. Be sure
not to allow the head to sway. There is a saying relating to this respect: "Leading
propping force up imaginarily". This indicates that you must get a sense of
imaginarily pushing the acupuncture point "Baihui" on the top of your head
upward, as if your head were hoisted up with a rope. An upright head makes it possible to
assume an erect body posture, to preserve a tranquil mind and to keep a vigorous spirit.
The facial expression should be earnest, relaxed and natural. Close the mouth gently with
the tongue flat and its tip softly touching the palate. Breathe naturally through the
nose. But while you are exerting strength, you can slightly open the mouth so as to
promote your power with the expiration through both the nose and the mouth.
The Shoulders and the Arms
While in practice, you must see that your shoulders are even, relaxed and lowered. Do not
shrug them at any time. Keep the elbows slightly bent and dropped. As a jargon says:
"Elbow never clings to ribs, nor does it go far away from ribs." This
description means that when you withdraw the arm, you must not bend the elbow excessively
and draw it so close as to nestle against the torso, and a space of a standing fist should
be left under the armpit so that the arm can move round freely; and while you extend the
arm, you must not straighten the elbow completely so that the elbow never goes too far
away thereby losing its function to protect the ribs. In fact, the arms should be well
rounded throughout the whole process. Be sure to avoid any straight or angled movement.
The wrists should be flexible, moving nimbly and tenaciously in line with the torso and
the arms. Much attention should be paid to the subtle changes of the hands which are
brought along by the rotation of the arms. 'Me wrist should be sunk in some fixed position
such as pushing hand.
The Chest and the Back
One of the basic rules is "keeping chest in and back extended". It reminds us
that while doing T'ai Chi Ch'uan, do not throw the chest out, nor draw it too far in, but just
keep it slightly restrained. Ibis description also means that the back should be straight
so that you can get a sense of "back up". In fact, the muscles on
both the chest and the back should be relaxed so as to eliminate tension on the ribs, to
guarantee smooth and natural breathing, and to allow the arms to move freely. Be sure not
to hump the back.
The Spine and the Waist
The spine is the mainstay of human body, playing a most important role in practicing
T'ai Chi Ch'uan. It must be held normally erect. You must not arch or jut out any section of it,
nor incline it to either side so as to avoid unnecessary muscular tension on the torso.
Likewise, the waist, namely the lumbar section of the body, is the central link,
harmonizing actions, regulating postures, keeping balance, ensuring freedom of the torso
in turning, smoothing the transition of movements from one to another and propelling
strength to special part of the body. This is exactly what the saying "waist is the
dominator" implies. While in practice, the waist should be naturally relaxed. Do not
thrust the belly out, nor draw it too far in. Pull the abdomen slightly in while inhaling,
and bulge it slightly out by guiding the energy stream down to the acupuncture point
"Dantian" while exhaling. 'Me role of waist is particularly conspicuous in Chen
Style T'ai Chi Ch'uan. The strength accumulation is fulfilled through obvious twisting at the
waist which brings the arm to move. On the other hand, only with swift twisting at the
waist can the powerful exertion of strength be accomplished.
The Buttocks
Hold the buttocks slightly in and avoid specially protruding them out or tucking them too
far in, so as not to spoil the normal position of the body and hinder the legs from moving
nimbly.
The Legs
In practicing Chen Style T'ai Chi Ch'uan, special care must be given to the position and motion
of the legs which are of great importance to
the stability and balance of the body, as well as the flexibility and deftness of the
upper limbs. You should bend or extend the knee naturally and smoothly according to the
special requirement of the action. 'Me hips should be lowered and relaxed, and the crotch
should be held open and rounded, therefore ensuring agile footwork, big strides, smooth
shifting of the weight and high kicks of the feet. You might keep the hips at knee level
as far as possible while forming a bow stance or a horse riding stance. However, you can
appropriately adjust the height of the stance in accordance with your age and physical
conditions.
Body Technique
All the movements of T'ai Chi Ch'uan conform to the normal physiological states of muscles and
joints. therefore, you should try to obtain a sense of natural yielding, not that of
awkwardness, throughout the whole process of practice. Regardless of the pace of a
movement, the height of a stance and the direction in which the torso turns, the body
should remain upright, natural, poised, relaxed and dexterous, but not stiff, full, feeble
and buoyant. In detail, the body technique of Chen Style T'ai Chi Ch'uan in common use includes
the following.
Lifting of the Flank
This relates to the slight up-and-down relative motion of the flanks, and it actually
refers to the shifting of the torso weight between the left and the right parts of the
waist, which results in the transformation of emptiness and solidness of the flanks, hips
and legs. When you place your torso weight on the left part of the lumbar section with the
left flank set firm on the left hip, and thereby on the left leg, the right flank is
slightly lifted, as if the right part of the waist were propped up by the left part. In
this condition, the left part of the waist is solid, the left hip and the left leg are
solid too; yet the right part of the waist, together with the right hip and leg, is empty
and vice versa.
Turnings of the Torso
Turn your torso to the left or to the right with the hips almost stationary. Keep the head
erect and confirm its motion to the turn of the torso which is carried out with the lumbar
and abdominal muscles as the active contractors. For instance, if you turn your torso to
the left, you should face the left side; and if you turn your torso to the right, you
should correspondingly face the right side.
Rolling of the Waist (circling of the torso)
Initiated by the lumbar and abdominal muscles, the upper body rolls round the lumbar spine
with the torso straight and the hips almost stationary, moving in a tiny horizontal
clockwise or counterclockwise until it resumes the previous position. Although it is
actually an action of the torso, it is called "rolling the waist" because of the
important role which the waist plays in the movement.
It is often difficult for beginners to distinguish between the application of lumbar and
abdominal muscles and the motion of the hips while doing Chen Style T'ai Chi Ch'uan, therefore
beginners are subject to such a mistake as only turning hips with the waist
still.
Eye Technique
Eyes are the windows of the soul, expressing the internal consciousness and incarnating
the ingeniousness of the movements. Ancient martial arts regarded the expression in one's
eyes as a means of first deterrent in actual combat. The importance of the eye technique
is rightly delineated by a Wushu jargon, "Of a hundred boxing skills, the eye is the
vanguard." If one is unable to apply eye technique correctly in practice, it is
difficult for him to display his prowess and smartness, and he wants some exercise to
improve his skill. You should open your eyes naturally to look horizontally at the
attacking hand or in the main direction of attack, with side sight showing consideration
for surroundings. 'Me eyes should be well coordinated with the movements of the hands,
legs and the torso. Keep your facial expression natural, earnest, calm and resourceful. Do
not slant the head, nor cast a sidelong glance or stare angrily with the eyes wide opened.
The methods in detail are as follows.
During the transitional process between forms or in the phase the arms are in motion, eyes
should follow the main attacking hand (usually the hand in front).
In a fixed posture with a hand in front of the face, you should look through the tip of
the middle finger forward. If one hand goes to the left and the other to the right, or one
up and the other down, you should look horizontally to the front.
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