Preamble 前言• I am not a Tai Chi Master, not even a Tai Chi Teacher, in spite that I am

holding a certificate to teach Tai Chi 我不是太極大師、亦未能稱師傅• I have practised Tai Chi for health maintenance since 1982我只是〝打〞了幾十年太極• I acquired my knowledge of Tai Chi from courses taken from various Tai Chi

Masters and reading different books on Tai Chi我曾跟不同的師傅學習太極， 亦研習不同的太極著作• I am a heart patient and I have had three open heart surgeries in the last

seven years 我是一個心臟病人• Tai Chi has helped me to survive the three time surgery 太極令我存活• This talk is not to teach Tai Chi but to give an introduction to Tai Chi and to

share experience 今天不是教太極， 只是作簡短的介紹及與大家分享打太極的經驗• I should be very happy if this talk can help those wish to learn Tai Chi, to

find an appropriate teacher for his own purpose 如這個講座能幫助有意學太極的朋友選擇一位或多位合適導師的話就好了！

TAI CHI CHUAN 太 極 拳

An Introduction 簡介

Overview 概覧• Tai Chi Chuan vs. other Martial Art 太極有別於其他功夫

– Soft / Internal Focus 內功– Moving Meditation 動氣功– Slow Movement 慢動作

Tai Chi is a body-mind exercise aims at promoting general fitness and vitality. It stimulates our immune system for maintaining good health.

Tai Chi is an ancient Chinese martial art focusing on slow, smooth movements, breathing exercise that cultivate inward focus and free energy flow. Sometimes it is called “moving meditation”.

Most people practice Tai Chi for the development of inner calm, balance, stress relief, body control and inner strength.

– Long History 歷史由久– Worldwide Spread 留存世界

• Health Benefit 强身健體• Base for Sports 運動的基礎• Self Defense 自衛術

Tai Chi Chuan – How it get its Name太極拳如何得其名The name ‘Tai Chi Chuan’ 陰陽Is derived from the concept of Yin-Yang as expressed in the Tai Chi symbol. The symbol is perfectly symmetrical and it symbolizes the opposing yet complementaryaspects of Yin Yang –Yin begins when Yang is at its maximum and vice versa 太極圖是易学代表圖。太極本身是陰陽、動靜、剛柔的對立统一體，太極拳用這圖作代表最為洽當

History and Styles 歷史及門派• Legendary figures - Zhang Sanfeng 張三豐• Five Major Classical Family Styles 五大門派 Chen 陳 , Yang 楊 , Wu/Ng 吳 , Wu 武 , Sun 孫• Family Tree for Five Styles 五大門派族譜• Modern Tai Chi 現代太極 Tai Chi for Health Maintenance and Improvement (Tai Chi Exercise- Morning Tai Chi in Parks) 健體太極 Tai Chi for Sport Competition 比賽太極 (organized by national and local Tai Chi Associations and Schools) Tai Chi as Martial Art - Tai Chi Kung Fu 博擊太極 (pushing hands and fighting)• National Standardization 國家標準化 (the most popular Tai Chi 24 Form, 40 Form, 42 Form)• Tai Chi Chuan in Fiction 太極小說化

History and Styles 歷史及門派• Legendary figures - Zhang Sanfeng 張三豐• Five Major Classical Family Styles 五大門派 Chen 陳 , Yang 楊 , Wu/Ng 吳 , Wu 武 , Sun 孫• Family Tree for Five Styles 五大門派族譜• Modern Tai Chi 現代太極 Tai Chi for Health Maintenance and Improvement (Tai Chi Exercise- Morning Tai Chi in Parks) 健體太極 Tai Chi for Sport Competition 比賽太極 (organized by national and local Tai Chi Associations and Schools) Tai Chi as Martial Art - Tai Chi Kung Fu 博擊太極 (pushing hands and fighting)• National Standardization 國家標準化 (the most popular Tai Chi 24 Form, 40 Form, 42 Form)• Tai Chi Chuan in Fiction 太極小說化

Grand Master 張三豐Zhang San Feng

History of Tai Chi - Family Tree 太極拳源流 Zhang San-feng張三豐

14 century Wang Zong-yue王宗岳 ( 北派 )1733-1795

Zhang Song-xi張松溪 ( 南派 )

Chen Chang-xing陳長興1771-1853

Chen Wang-ting陳王廷1580-1660

Chen Style 陳氏太極Yang lu-ch’an楊祿禪

1799-1872 Yang Pan-hou , 次子班候1837-1892Yang Chien-hou

三子楊健候1839-1917

Yang Style 楊氏

Wu Yu-hsiang武禹襄1812-1880

Wu/Hao Style 武氏Wu Chien-ch’uan吳鑑泉

1870-1942Wu Style 吳氏

Yang Shao-hou, Yang Zhao-Yuan長子少候 , 次子兆元

Yang Ch’eng-fu三子楊澄甫 Yang’s 3 Sons

長子振銘 , 次子振基

Chiu Ban趙斌

Fu Zong-wen傅鍾文

• Legendary figures - Zhang Sanfeng 張三豐• Five Major Classical Family Styles 五大門派 Chen 陳 , Yang 楊 , Wu/Ng 吳 , Wu 武 , Sun 孫• Family Tree for Five Styles 五大門派族譜• Modern Tai Chi 現代太極 Tai Chi for Health Maintenance and Improvement (Tai Chi Exercise- Morning Tai Chi in Parks) 健體太極 Tai Chi for Sport Competition 比賽太極 (organized by national and local Tai Chi Associations and Schools) Tai Chi as Martial Art - Tai Chi Kung Fu 博擊太極 (pushing hands and fighting)• National Standardization 國家標準化 (the most popular Tai Chi 24 Form, 40 Form, 42 Form)• Tai Chi Chuan in Fiction 太極小說化

History and Styles 歷史及門派

Modern Tai Chi 現代太極

• Tai Chi for Health Maintenance and Improvement (Tai Chi Exercise 大極操 - Morning Tai Chi in Parks 健身太極• Tai Chi for Competition, as a Show/Presentation (organized by national and local Tai Chi Associations and Schools 太極套路比賽 ) 比賽太極• Tai Chi for Self Defense - Tai Chi Kung Fu (pushing hands and fighting 太極功夫 ) 博擊太極• National Standardization 國家標準 Tai Chi 24 Form, 40 Form, 42 Form

P.S. Tai Chi Chuan in Fiction 太極小說化

Benefits of Tai Chi 太極健身Common Goal is to promote general fitness, vitality,

stimulate the immune system and to provide balanced exercise to each part of the body for a long healthy life.

• Improve Balance and prevent falling - especially elderly and people with balance disorder problem 防止跌倒

• Increase flexibility and coordination of body, hands and feet - Rheumatism patient 增加身體及手腳靈活

• Improve cardiovascular and respiratory function - asthma, high blood pressure, chest condition 强化心肺功能

• Allow relaxation of body and mind - chronic fatigue, insomnia, constipation 舒緩身體與精神

Base for Sport 運動之基礎• Tennis and Table Tennis 網球與乒乓球 Horse riding and bowman standing• Golfing 高爾夫球 Swing the club by proper turning of the spiral • Sailiing 帆船運動

Proper and easy standing position and apply appropriate strength in helming

• Dancing 舞蹈 The figure 8 movement of the hip for Latin Dance

Principle for Practicing Tai Chi Chuan練習太極拳的原則

• Proper Posture 正確身形• Proper Movement 正確動作 Hand: peng,lu,qi,an;cai,lie,zhou,kao 手 : 棚 , 捋 , 擠 , 按 , 採 , 栵 ,肘 . 靠 Leg : Solid/Empty, Riding, Bowman stand 腳 : 虛步 , 馬步 , 弓步• Proper Breathing 腹部呼吸 氣沉丹田 及 自然呼吸• Standing Meditation 站椿• Practice the forms 熟練套路

• Proper Posture 正確身形• Proper Movement 正確動作 Hand: peng,lu,qi,an;cai,lie,zhou,kao 手 : 棚 , 捋 , 擠 , 按 , 採 , 栵 ,肘 . 靠 Leg : Solid/Empty, Riding, Bowman stand 腳 : 虛步 , 馬步 , 弓步• Proper Breathing 腹部呼吸 氣沉丹田 及 自然呼吸• Standing Meditation 站椿• Practice the forms 熟練套路

Principle for Practicing Tai Chi Chuan練習太極拳的原則

Basic of Tai Chi Chuan 太極拳十要 - 身法• Posture 身形

1. Hold the Head Straight with Ease 虛靈頂勁2. Sink the Chest and Raise the Back 含胸拔背3. Relax the Waist 鬆腰4. Distinguishing Solid and Apparent (Empty) 分虛實5. Sink the Shoulders and Elbows 沉肩墜肘

• Movement 動作1. Use the Mind and not Brute Force 用意不用力2. Coordinate your Upper and Lower body 上下相隨3. Unify your Internal (mind) and External (body) 內外相合 4. Continuity; no Stopping 相連不斷5. Seek Serenity in Activity 動中求靜

Tai Chi Basic Stands 太極基本步法 Riding Bow Golden Cock Empty 馬步 弓步 金鷄獨立 虛步

Hand Movement 棚 , 捋 , 擠 , 按 , 採 , 栵 ,肘 . 靠• 攬雀尾

Principle for Practicing Tai Chi Chuan練習太極拳的原則

• Proper Posture 正確身形• Proper Movement 正確動作 Hand: peng,lu,qi,an;cai,lie,zhou,kao 手 : 棚 , 捋 , 擠 , 按 , 採 , 栵 ,肘 . 靠 Leg : Solid/Empty, Riding, Bowman stand 腳 : 虛步 , 馬步 , 弓步• Proper Breathing 腹部呼吸 氣沉丹田 及 自然呼吸• Standing Meditation 站椿• Practice the forms 熟練套路

Breathing Exercise 心法• Breath with your belly – diapharmatic breathing 腹部呼吸 Slow, just like Tai Chi movements are slow Full, but never forced Coordinated with the movements for great flow Breath naturally 自然呼吸• Coordinating your breath with your moves When you raise your arms, breathe in 舉起手時吸氣 When you lower your arms, breathe out 放下手時呼氣 When you open your arms breathe in 張開手時吸氣 When you close your arms, breathe out 收回手時呼氣 When you push out, breathe out 推出時呼氣 When you pull in, breathe in 拉回叫吸氣 When you strike, breathe out 出招 ( 功擊 ) 時呼氣 When you withdraw, breathe in 收招時吸氣

Tai Chi Qi Gong 太極氣功• Qi Gong is breathing exercise 氣聚丹田• Tai Chi Chuen’s internal energy comes

from Qi 太極功力來自氣 ( 內功心法 )• One cannot realize the benefit of Tai Chi

without Qi Gong太極拳沒有氣就只是太極操• Tai Chi and Qi Gong is insperatable 太極與氣功是不可分割的

Standing Meditation 站樁Posture 身形 • Hold the Head Straight with Ease 虛靈頂勁• Sink the Chest and Raise the Back 含胸拔背• Relax the Waist 鬆腰• Distinguishing Solid and Apparent (Empty) 分虛實• Sink the Shoulders and Elbows 沉肩墜肘Breathing Exercise 心法

Breath with your belly – diapharmatic breathing 腹部呼吸 Slow, just like Tai Chi movements are slow Full, but never forced

This is the best way to practice Tai Chi. It needs little space and you can do it for 5 minutes to 30 minutes, anywhere and anytime

Tai Chi (Yang style) 24 Forms楊 家 太 極 二 十 四 式• 預備式• 1. 起勢 13. 雙峰貫耳• 2. 野馬分鬃 - 左、右、左 ( 共三式 ) 14. 轉身左蹬脚• 3. 白鶴亮翅 15. 下勢• 4. 摟膝拗步 - 左、右、左 ( 共三式 ) 16. 金雞獨立 - 右• 5. 手揮琵琶 17. 下勢• 6. 倒攆猴 - 左 右、左、右 ( 共四式 ) 18. 金雞獨立 - 左• 7. 攬雀尾 - 左、右 ( 共二式 ) 19. 玉女穿梭 - 右、左 ( 共二式 )• 8. 單鞭 20. 海底針• 9. 雲手 - ( 共五式 ) 21. 扇通背• 10. 單鞭 22. 轉身進步搬攔捶• 11. 高探馬 23. 如封似閉• 12. 右蹬腳 24. 十字手• 收式

Tai Chi (Yang style) 24 Forms楊 家 太 極 二 十 四 式• 預備式• 1. 起勢 13. 雙峰貫耳

Opening Form (Tai Chi Qi Shi) Strike opponents ears with both fists • 2. 野馬分鬃 - 左、右、左 ( 共三式 ) 14. 轉身左蹬脚

Parting the Wild Horse’s Mane (Yie Ma Fen Zong) Turn and Left Heel Kick (Zhuan Shen Zuo Deng Jiao)

• 3. 白鶴亮翅 15. 左 下勢 White Crane Spread its Wings (Bai he Liang Chi) Snake Creeps Down (Xia Shi) - left

• 4. 摟膝拗步 - 左、右、左 ( 共三式 ) 3 times 16. 金雞獨立 - 右 Left Knee Brush (Lou Qi Ao Bu) left,right and left Golden Cock Stands on Right Leg (Jin Ji Du Li)

• 5. 手揮琵琶 17. 右 下勢 Hands Strumming the Lute (Shou Hui Pi Pa) Snake Creeps Down (Xia Shi) - right• 6. 倒攆猴 - 左、右、左、右 ( 共四式 ) 18. 金雞獨立 - 左

Step Back to Repulse the Monkey (Dao Nian Hou) Golden Cock Stands on Left Leg (Jin Ji Du Li) 4 times – left, right, left and right

• 7. 攬雀尾 - 左、右 ( 共二式 ) 19. 玉女穿梭 - 右、左 ( 共二式 ) Grasping the Peacock’s Tail (Lan Que Wei) Fair Lady Works the Shuttle (Yu Nu Chuan Suo) 2 times – left and right 2 times – right and left

• 8. 單鞭 20. 海底針 Single Whip (Dan Bian) Needle at Sea Bottom (Hai Di Zhen)

• 9. 雲手 - ( 共三式 ) 3 times 21. 扇通背 Wave hands like Moving Clouds (Yun Shou) Fan Going Through Back (ShanTong Bei)

• 10. 單鞭 22. 轉身進步搬攔捶 Single Whip (Dan Bian) Turn, Parry and Punch (Zhuan Shen Ban Lan Chui)

• 11. 高探馬 23. 如封似閉 Pat the High Horse (Gao Tan Ma) Apparent Close Up (Ru Fen Si Bi)

• 12. 右蹬腳 24. 十字手 Right Heel Kick (You Deng Jiao) Cross Hands (Shi Zi Shou)

• 收式

Demo of Tai Chi - Yang Style 24 Forms楊家太極二十四式示範

Reference 參考書藉• 曹樹偉 . 太極拳 : 秘奧剖折 . 香港中文大學 . 1992. • 顧留馨 . 太極拳術 . 中國圖書刊行社 . 1985.• 傅聲遠 . 嫡傳楊家太極拳 : 精練 28 式 . 北京體育大學 出版社 . 2006.• 董海玲 , 冷曉峰 , 牛子飛 , 郭建鋒 . 中國五丈派系太極全書 . 南海出版社 . 2006• 黎慧琳 . 楊氐太極基璴二十四式 . 東映文化傳播有限公司 .• Therese Iknsian and Manny Fuentes. T’ai Chi for

Dummies. Wiley Publishing Inc. 2001• Wong Kiew Kit. The Compute Book of Tai Chi Chuan.

Element Books. 2001.• Tai Chi Chuan. Wikipedia, the free encyclopedia.

http:/en.wikipedia.org

Epilogue 後 語Practising Tai Chi is a good way to maintain healthTo achieve good result needs

1. To start early in life, as young as possible2. To find a suitable teacher for one’s purpose3. Have patience and determination4. Practise according to one’s condition, don’t “over do”

If one has scheduled an operation, it is advisable to strengthen one’s physical condition before the operation and Tai Chi can help in this aspect

Tai Chi is a good tool for rehabilitation