The Walking Tiger
Tai Chi Club
Providing private and group lessons in metro
Tai Chi Forms
The
“forms” are preset sequences of Tai Chi movements, performed in a very precise
pattern. They are designed to build up and cultivate Chi energy in different
parts of the body. In some sequences a single movement is repeated several
times because the masters found this was the most effective way to cultivate
and augment Chi. Tradition also allows for changes in sequence, repetitions or
direction, as long as all of the postures are performed. (See FORMS)
It is the “process” of learning the forms that is most important. While practicing, it is the “way of moving” that is most important. Tai Chi has so many principles that it is very difficult to learn it in the way we learn in a History or Physics class. Mimicking the teacher and allowing its many principles to “seep into your bones” is the best way earn Tai Chi.
At the Walking Tiger Club the forms are learned in the sequence:
Basic, Intermediate, and Advanced; progressively
comprised of 18, 24 and 48 steps. But, if your main interest is in the health
benefits of Tai Chi, then learning the 5 Breaths exercise set (see
QI Gong) and the basic Foundation form (below) ,
if performed daily, will be very satisfactory.
It sometimes
confuses new students that the “posture count” and the “step count” are
different. To confuse even further, combination movements; such as GRASP THE
BIRD”S TAIL, are usually counted as one “postures” and one “movement”. The key
is the posture count.
“Functional training may be gained through the solo exercise by
imagining an opponent vying with you as you go through postures. Your mind
operates to create this imaginary opponent. If you disregard this vital aspect,
your postures will lose meaning and trueness, and the exercise will become
merely a mechanical charade.”
Cheng Man-Ching
At the
After Master Cheng passed away, his senior students continued
developing his style. Most notable of these are William C. C. Chen and Dr.
Robert Chuckrow.
The deeply rooted, explosive and continuous style they have
developed discards the pretty poses and dramatic flourish of present day Yang
style, and returns to Tai Chi’s original “way of moving”.
Experienced
observers often see elements of the Chen style; even the Wu
style-Tai Chi styles which have managed to stay closer to their origins.
Master Cheng’s style is often called innovative. But, a deep study
of Tai Chi history reveals he was actually returning to the original style,
which existed before pop culture and Red Chinese intrusion turned it into a
show art. Therefore, while many might call his style “the Yang style”, it is
really a branch of the current Yang style, and deserves to be called the Cheng
Style”.
All too often, in our fast paced popular culture, things that
really deserve slow and close study become caricatured and diluted into
something very shallow and expedient. Because we love this art and what it has
given us, we leave this pop culture baloney to others, and practice the art the
way it was intended: long, slow and deep.
Tai Chi Forms
The cornerstone of Tai Chi; indeed, the “textbooks” of the
masters, are the Forms. These sequences contain dozens of movements, refined
over hundreds of years, which are very healthful Qigong, but also very
effective self-defense. Training in these with a relaxed but centered and
focused mind will begin to affect one’s basic character in a primal and
ineffable way-so that you yourself will become more like the forms themselves:
centered, calm and focused.
Like many contemporary American schools, we have adapted all of the ideas of Cheng Man-Ching. Also, we have adapted ideas from the teaching and writings of Nigel Sutton, Tricia Yu, William C.C. Chen, Tan Mew Hong, Ellae Elinwood, Stuart Alve Olson, Waysun Liao, Lee Ying-Arng and especially master Dr. Robert Chuckrow.
It sometimes
confuses new students that the “posture count” and the “step count” are
different. To confuse even further, combination movements; such as GRASP THE
BIRD”S TAIL, are usually counted as one “postures” and one “movement”. The key
is the posture count.
Long time tradition also holds that when counting steps, certain “combination” set such as GRASP THE BIRD’S TAIL are counted as one step.
In addition, some traditional schools sometimes count a “posture” only once, even though it might be repeated several times. Also, they often count left and right side repetitions as separate postures. And, sometimes they don’t.
The Foundation Form: Introductory, basic moving Qigong form which contains key heath postures.
The Cornerstone form: More advanced form containing the key Grasp Bird’s Tail sequence.
The Walking Tiger form: Very advanced section combined with the Cornerstone to create a 48 step form.
“Let the mind be like a hunting hawk. In spirit, be like a
mountain. In preparation be like an archer’s bow. In movement, be like a
river.” TAI CHI CLASSICS
The Foundation Form (Basic)
This very simple exercise contains the most essential Qigong movements of Tai Chi. It is a complete form designed as a “starter”. With this form; from the very beginning of training, the student is equipped with a simple but very beneficial exercise set. For those interested in a simple health enhancement form, performing this set twice a day will satisfy all their needs. I recommend practicing whenever one feels stressed, tense or low spirits.
Although there are 5 formal stepping postures and 5 standing
(non-stepping) postures, the form also contains several transitional movements
and hidden movements.
In addition to the 5 stepping and 5 standing movements, the form
includes 5 of the primal movements of Tai Chi: Stable equilibrium, shifting
forward, shifting back, turning left and turning right.
This form has several transitional steps and turns as well as hidden
movements. It is designed to enable the student to begin regular form practice
very soon, while masking several steps and directional changes which will prove
very beneficial during more advanced training, The form can be lengthened by
repeating the stepping movements (e.g.: Part the Horse’s Mane) 5, 7 or even 9
times-instead of the usual 3 times.
Orientation: The forms are usually started facing North, the
enable easy directional Orientation.
(Click
Here to View Instruction Manual)
1 . Raise the Well
(N) posture 1
2 . Part the
Horse's Mane L, R, L (W)
posture 2
3 . Play the Guitar
(W) posture 3
4 . Turn and
Embrace the Tiger (NE) posture 4
5 . Brush the Knee
and Twist Step L, R, L (E) posture 5
6 . Play the Guitar
(E)
7 . Raise Hands and
Cross Wrists (N) posture 6
8 . Ward Off R (E) posture 7
9 . Wave Hands in
the Clouds (3) posture 8
10 . Ward Off L (W)
11 . Retreat and
Repulse the Monkey (4) (W) posture 9
12 . Raise Hands and
Cross Wrists (N) posture 10
13 . Work At The Shuttles (SE, NE, E)
posture 11 (Advanced Section – Not shown in video)
14 . Withdraw and
Push (E) posture 12
15.
Work At the Shuttles (SW NW W)
16.
Withdraw and Push (W)
17 . Raise Hands and
Cross Wrists (N)
18 . Close
The Cornerstone
Form:
(24 steps) This is a complete representation of two
sections from the classic Yang Form.
The Cornerstone is an intermediate form comprised of the most beneficial
movements from the Yang style. This version is actually our own variation of
the popular 21 posture form. It contain three
repetitions of GRASP BIRD’S TAIL, a set of 8 intersecting circular movements
which energize and balance all of the Chi meridians. It also includes three
repetitions of the SINGLE WHIP POSTURE, which is an excellent routine for
strengthening the bones, energizing the brain and spine and freeing trapped
energy in the legs.
It also features WAVE HANDS IN CLOUDS, a posture designed to
strengthen the organic cavity and the muscles of the trunk, but it also
specifically directs Chi to the spleen, stomach and hearing.
In addition, the REPULSE THE MONKEY posture is renowned for its
enhancement of the liver, kidneys, liver and colon. REPULSE is often prescribed
by Chinese physicians to treat liver and stomach ailments-but also the energize the reproductive system.
The RETURN TO THE MOUNTAIN SEQUENCE, combined with the DIAGONAL
WHIP is also often prescribed for its overall benefit to all the internal
organs.
The form also includes SNAKE CREEPS DOWN and ROOSTER STANDS, to
strengthen the immune system, and other key posture sets which a beneficial to
the digestive system and to the central Chi Channel-which improve overall
disease resistance.
[Click here to
view Instruction Manual]
1.
Raise the Well (N)
2.
Grasp the Bird's Tail (e)
3.
Single Whip (w)
4.
Lift Hands & Strike With
Shoulder (N)
5.
Crane Spreads Wings (w)
6.
Brush the Knee & Play the
Guitar (w)
7.
Brush the Knee R, L, R (w)
8.
Brush the Knee & Play the
Guitar (w)
9.
Deflect, Parry and Punch (w)
10. Wipe
Off Wrists and Press (w)
11. Raise
Hands and Cross Wrists (N)
12. Embrace
The Tiger & Return to The Mountain
(se)
13. Diagonal
Single Whip (ne)
14. Part
the Horse's Mane R, L, R (e)
15. Grasp
the Bird's Tail (e)
16. Single
Whip (w)
17. Fly
Diagonally (ne)
18. Wave
Hands in The Clouds L, R (3 times) (N)
19. Single
Whip (w)
20. Snake
Creeps Down (w)
21. Rooster
Stands One Legged L, R (w)
22. Retreat
and Embrace the Tiger (w)
23. Repulse
the Monkey R, L, R (w)
24. Raise
Hands and Cross Wrists (N)
Advanced: The
Walking Tiger Form
The classic 37 postures form was designed during the 1940’s by the
innovative master Cheng Man-Ching. He was innovative
not because of new ideas, but rather because he revived the original Tai Chi.
When the Red Chinese took control of
Master Cheng was considered a renegade, because he returned to the
original Tai Chi, which is not as pretty, but is distinguished by its deeply
rooted postures and explosive, continuous, snakelike movement.
Master Cheng went on to become the founder of American Tai Chi.
And, from his renowned Canal Street school in New York, went on to train most
of today’s American masters.
25.
Embrace The Tiger & Return to The
Mountain (se)
26.
Diagonal Single Whip (ne)
27.
Step to Fist Under Elbow (w)
28.
repulse the Monkey (w)
29.
Fly Diagonally ( ne)
30.
Wave Hands in The Clouds L, R (N)
31.
Single Whip (w)
32.
Separate Foot R, l (nw sw)
33.
Heel Kick L (se)
34.
Brush the Knee and Twist Step R, L ( e )\
35.
Brush the Knee and Low Punch ( e )\
36.
Grasp the Bird's Tail ( e )\
37.
Single Whip (w)
38.
Work the Shuttles (ne nw sw se)
39.
Grasp the Bird's Tail ( e )\
40.
Single Whip (w)
41.
Snake Creeps Down (w)
42.
Step to Seven Stars (w)
43.
Retreat and Embrace the Tiger (w)
44.
Spin and Lotus Kick (w)
45.
Draw the Bow and Shoot the Tiger (w)
46.
Deflect, Parry and Punch (w)
47.
Wipe Off Wrists and Press (w)
48.
Raise Hands and Cross Wrists (w)