The Ten Essentials of Taijiquan
(Narrated by Yang Chengfu)

1) Straightening of the Head
Stand straight and hold the head and neck naturally erect, with the mind concentrated on the top.

2) Correct Position of Chest and Back
Keep chest slightly inward, which will enable you to sink your breath to the “dan tian” (lower belly).

3) Relaxation of the Waist
For the human body, the waist is the dominant part. When you relax the waist, your two feet will be strong enough to form a firm base. All the movements depend on the action of the waist.

4) Solid and Empty Stance
It is of primary importance in taijiquan to distinguish between “Xu” (Empty) and “Shi” (Solid). You use this shift in weight to turn and move your body adroitly and without effort, otherwise you will be slow and clumsy in your movements and not able to remain stable and firm on your feet.

5) Sinking of Shoulders and Elbows
Keep your shoulder in a natural, relaxed position. Also keep your elbows down.

6) Using the Mind Instead of Force
In practicing taijiquan, the whole body is relaxed, and there is not an iota of stiff or clumsy strength in the veins or joints to hinder the movement of the body. One should use the mind instead of force, so that vital energy will follow in the wake of the mind or consciousness and circulate all over the body.

7) Coordination of Upper and Lower Parts
According to the theory of taijiquan, the root is in the feet, the force is launched through the legs, controlled by the waist, and expressed by the fingers; the feet, the legs and the waist form a harmonious whole. When the hands, the waist and the legs move, the eyes should follow their movements.

8) Harmony Between the Internal and External Parts
In practicing taijiquan, the focus is on the mind and consciousness. Hence the saying, “The mind is the commander, and the body is subservient to it.” With the tranquility of the mind, the movements will be gentle and graceful.

9) Importance of Continuity
In taijiquan, one focuses the attention on the mind instead of force, and the movements from beginning to end are continuous and in an endless circle, just “like a river which flows on and on without end” or “like reeling the silk thread off cocoons.”

10) Tranquility in Movement
In taijiquan the movement is blended with tranquility, and while performing the movements, one maintains tranquility of mind. In practicing the “frame”, the slower the movement, the better the results. This is because when the movements are slow, one can take a deep breath and sink it to the dan tian. It has a soothing effect on the body and mind.