To get started, you must also follow a step-by-step, shallow to deep process

Tai Chi is born without limits, the opportunity of movement and stillness, and the mother of yin and yang. Qishi is the beginning of Taijiquan from Wuji to Taiji. The essentials of the rise will run through the whole set of Taijiquan. A Tai Chi boxing momentum, it can be said that "it has been full of Tai Chi essence". Starting from the momentum, through gradual cultivation of epiphany, grasp the key points, and then cut from here, you can enter the temple of Taijiquan. It's a pity that many Tai Chi enthusiasts don't pay enough attention to it, so that they haven't started after practicing hard all their lives. Although the appearance and idea of the Chen, Yang, Wu, and Sun-style ascents are different, the intention is the same. Tai Chi should start with the intention of not using force. 　　

To get started, you must also follow a step-by-step, shallow to deep process. The process can be roughly divided into three stages: entry, advancement, and entry. They are as follows: 　

　1. Beginner When you first practice, don't think too much about the essentials, only think about one essentials at a time, and then think about the next one after you have matured and formed a natural experience. At this time, the main thing should be to make the appearance correct. Requirements: Stand upright, relax the whole body, look at eye level, and keep the spirit inside. The two hands let go of the palms, slowly lifted, and gradually drooped, the handle is sucking, and the hanging hand is exhaling. 　　

Action essentials: Before the arms are raised, you should carefully check whether the preparatory pose meets the requirements, the head and neck should be straight and loose, and the chin should be slightly retracted, which means top strength, and the eyes are level forward. Pull the back with the chest. Then start making movements, and then focus your mind on the movements. 　

　In the first step, the two arms are slowly raised forward and gently raised to the level of the shoulders, the palms are downward, the ten fingers are slightly bent, and the speed of the two arms is raised to determine the speed of the whole set of Taijiquan. When doing a flat lift of the arms, you must first be aware of how to lift, and then slowly raise the elbows, and when the arms are raised forward, the elbows must not be straight, and there must be the intention of falling. Do this even if you are already skilled. Otherwise, the internal and external movements are easy to scatter. 　　

In the second step, after the arms are at shoulder level, switch from inhaling to exhaling, and press the palms of your hands down to exhale. Press down until you step forward (or side) with your palms down, and squat down with your knees bent to determine the height of the set. Under both hands, the shoulders should be lowered and the elbows should be lowered with consciousness, so that the knees and elbows are facing each other, and the shoulders should not be raised, tensed or forced. The sinking must be loosened. The ten fingers open and contract with the breath. When you press down to the extreme, exhale all the air and stretch your fingers. Shoulders and elbows should be lowered, and both arms should be raised forward and palms should be lowered on time. When the elbows sink to drive the palms down, the elbows should be used to drive the palms, and the elbows are still required to fall before the palms have been pressed to the hips. (At this time, the falling elbow can be understood in this way: that is, the elbows are slightly bent to make the forearm slightly bent, so that the elbow tip is prominent, and the requirements of "falling elbow" can still be met.) Be able to sit on your wrists. The so-called wrist sitting is to sink the palm root, be careful not to it hard, it must be natural to run the strength to the palm root, and the fingers also have a slight swelling feeling. Only by being able to sit on the wrist can it be "shaped by the fingers". From the two arms to the two palms under the press can not be stopped, to be evenly round, continuous, in the arms raised to the shoulders usually fall, can not stop, to do "seem to stop not stop". 　

　At this stage, the key is to practice correct, skillful, natural, and coordinated posture. It is necessary to adjust to conform to the physiological and natural conditions, and pay special attention not to develop the problem of leaning forward and backward. In this way, we can meet the requirements of what Confucius said, "the way of being spontaneous". 　

　2. Advanced At this stage, you must be able to use your mind, regulate your breathing, and be familiar with usage. The momentum is not only the beginning of the action, but also the beginning of the intention to guide the qi, and all the movements are completed in one breath and one exhale. At this time, the form and the qi are closely related, and the qi and the mind are inseparable. The smoothness of the outer form is the sum of the inner spirit. The outside spirit is right, and it is in the inner spirit, so you can see the outside and know the inside. "Inside and outside" is the real purpose of appearance. "Rising momentum" also has its technical offensive and defensive roles. For example, (Liu Wancang's biography) when the enemy attacked me from the outside with a double phoenix piercing ear, I took a momentum, condensed my spirit between the wrist bones on the back of my hand, used it to dip the enemy's arm, sink my qi into the dantian, listen carefully, or turn my waist, or roll my wrist to resolve the strength. 　

　Formula: "Tai Chi is spiritual, and the strength of the virtual collar is natural." Raise your arms to relax without stagnation, and reconcile your breath to guard the dantian. It means that the opponent takes the outside line, and the elbow is on the shed to dip his wrist. The carved bow is straightened and turned to the waist obliquely, and it is difficult for the double wind to penetrate the ears. There is also a usage (Wang Huipu biography): In front of the wrist, when the opponent holds his wrist, I pull the five fingers together to make the wrist protrude forward, hit the center of his fist and make the opponent's body center of gravity tilt back and fall out. When the other party holds my hand and drags it back, I immediately stretch my five fingers and sink down and backwards (pay attention to loosening the shoulders and elbows, loosening the waist and bending the knees), at this time, the other party and the hand should fall forward or plant. That is, the typical usage of "looking up is high, leaning down is deep, advancing is longer, and retreating is more promoting". Not only that, but there are also some usages and changes, which will not be introduced here, and enthusiasts can understand them on their own. 　

　Tai Chi exercise is all in the hand collar (i.e., the end of the lead), the turn is in the loose shoulder, insist on the practice of the shoulder bone seam can naturally be loosened, can not be forced, the shoulder is not loosened will not be effective. If the shoulders can be loosened, the whole arm is bent and stretched back and forth, like the wind blowing willows, the sky is turbulent, "lively and no lag". The so-called "gaining momentum and fighting for the pulse, surprisingly in the turn". When the hand is about to rise, I must make the hand able to bear the momentum, so that the other party cannot cut off my spiritual qi and blood, and after taking it, I must make it able to gain momentum. The pulse is real, the opportunity is good, and the turn is natural and smart. "Those who fight boxing, their hands must be extremely void and extremely spiritual, and things can be known immediately, that is, they can respond randomly, not only their hands, that is, the back of the whole body is full of virtual spirits." Zhongqi should be transported to the fingers for transportation. 　　　　

3. Entering the room At this stage, the essentials of body shape have been basically mastered and formed naturally, and it is necessary to pay attention to the intention and not to use force. Be precise and concentrated. Nature enters the realm of emptiness and tranquility. If you can be empty, your blood will be harmonious, and only when you are quiet can you reach the realm of observing the subtleties and observing the subtleties. Before the momentum starts, you should calm your mind first. Start by the intention, and then move vigorously, and the transition should be threaded into a line. The spirit should be agitated, the spirit should be restrained, and there should be no concave and convex places, and there should be no discontinuity. Its roots are in the feet, hair in the legs, domination in the waist, and shape in the fingers. From the feet to the legs and the waist, it must always be complete. It is necessary to practice the vigor of agitation. 　

　Formula: "Standing in the middle of the body is hanging on the head, the abdomen is relaxed and calm, the three yangs gather in Baihui, and the dantian is in Guan Yuan." Tai Chi Changquan horn internal strength, breath guidance 14 meridians. Tuna is an internal skill, pushing Chen Bu to adjust the new tune of the original spirit". 　

　Be calm. Lead his whole body with a hundred acupoints. That is, the so-called "virtual spirit power". "The top strength is the one who rises in the middle qi and rushes to the top of the head, and if he does not collar it, the qi collapses, and he has received not only the whole body qi is on it, the soles of the feet are unstable, and the disease is lost in the upper hanging, that is, the top is also lost in the hard, the twist is not effective, and the stupid image is revealed. It's just a matter of being in it. "Be especially careful not to take it, some enthusiasts will lead it with great strength, so that the neck is stiff and the rotation is not working. Always in a straight line from the top of your head, torso to your perineum, and keep your eyes level with you. To pull the back with the chest, the lower abdomen should be slightly retracted, which is called the abdomen. The tail lull should be put away, the life gate point should be full, and the top and bottom from the spring to the Baihui point should be connected in one breath. The whole body should be relaxed and free of distracting thoughts. Make the soles of the feet and toes close to the ground, and the toes do not leave the ground or grip the ground, so that the force on the whole foot is balanced, and the qi will naturally start with it. When the arm is raised, it rises from the tip joint, the middle node follows, and the root node destroys each other. The mind is in the fingers, the crotch is closed and the elbow is dropped, and the intention is to reach the door. Facing the flat shoulders, spinning down the dantian, returning to the spring. The center of gravity falls on the spring, the strength rises on the heel, and the two arms are raised forward at the same time, and the forearm cannot be strong, and it is raised to shoulder level. Then sit on your elbows and stretch your fingers to send consciousness to your fingers. When the arm falls, the qi and blood start from the fingernails and pass through the chest into the ground. The mind is in the fingernails. The two arms fall together, along with the rise and fall of the two arms, and the two feet also have a double sinking or double light change at the same time, which cannot float or be heavy. From the elastic distribution of the soles of the feet, there is also a difference between yin and yang when the same foot is sinking or light.

"Toe - heel - center of foot" is the key to the momentum of Tai Chi. When the arm rises forward, the hand rises with the momentum, and the person's center of gravity moves forward to the toes, and there is the idea of sinking and pulling out. From the heel to the toe, the spring is like a spring water rising from the ground, the dantian is like calm water, no moving phase, not exposed, but the invisible qi is like a surge in the sea, surging forward wave after wave, it is the energy in the sea water that is constantly creeping, this moment must be accumulated, the energy is internal storage, is the qi storage, along with their own qi, drive the descent of the diaphragm, so that the vitality in the body, the true qi leads down the dantian. Put the qi down to the tail, reverse the fortune of the life, to the spine, into the back and forth of the qi sticking to the back, from the bottom to the top, fuse their own spirit, will, qi, strength, potential, at this time the strength seems to push the other party out, that is, the waves. When moving back, the hand sinks with the momentum, the person's center of gravity moves back to the heel, there is the idea of pulling up from the bottom of the sea, and after returning to the spring, relying on the alignment of the tail, the spirit enters the ground, runs up and down, and there is no obstacle in the hollow. Middle thorax and abdomen to Tiantu acupoint to Guan Yuan. Be calm and don't let the horizontal qi fill your chest. The chest and diaphragm should be unloaded to the low spring of the feet, and the breath should be "inhaled from the dantian, and exhaled to the spring", even if it cannot be unloaded to the spring, it should be unloaded to the dantian. When you loosen your chest, you can feel the whole body feel comfortable.　 　

　"Acting with the heart and carrying the body with the qi" is a characteristic of Taijiquan, with the heart and qi as the initiator, and the qi as the "passing the flag" that follows the order; It is necessary to focus on the action of the mind, and not to think about how the qi works in the body, that is, "the whole body is focused on the spirit, not in the qi, and in the qi it is stagnant." The demeanor that is manifested in external movements is the manifestation of the external manifestation of internal qi activity. It must be carried out on the basis of relaxation and stillness, so that consciousness can guide the qi and blood to descend and reach the upper void and the lower reality. The upper void refers to the upper body (above the umbilicus) and the lower body refers to the fullness of the lower body (below the umbilicus). And pay attention to the qi sinking dantian, and then further sink from the dantian to the spring. On the basis of relaxation, the Qi Shen Dantian is organically linked under the guidance of consciousness through actions such as sinking shoulders, holding the chest, pulling the abdomen, loosening the waist, and closing the hips, so as to guide the breath to descend. 　

　The breath is heavy, the waist is loose, the abdomen is clean, the chest is contained, the back is pulled, the shoulders are heavy, the elbows are heavy, and the joints are stretched. The movement is virtual and real, the opening and closing are rigid and soft, and the urgency is slow. The energy of this mixture is the power of agitation. That is, from the intention of the qi, with the qi of the body, from the heart of the qi through, yin and yang changes. It is like a hurricane and waves, like flowing clouds and water, carrying heavy loads and floating, and the atmosphere is agitating. Unpredictable. The last kung fu in Tai Chi Tui is "rotten flower picking", also known as "stepping on the waves", which is to encourage the other party with the strength of drumming, so that the other party is like a sea boat encountering the wind, in and out of the waves, tilting and bumping, standing unstable, feeling dizzy and ownerless. Tai Chi Qi Qi is the introductory practice of Tai Chi Boxing. If you practice one-way drumming in the momentum, you can say that Tai Chi has entered the room. 　

　There is a saying in learning Tai Chi: "It is difficult to get up." "To say that it is difficult is not to say that the posture of the movement is difficult, but to say that there is no power source for the potential, because the movement of Tai Chi cannot be its own movement, that is to say, it cannot be the movement of cooperation. Because there is no power source before the start, the arm cannot be lifted at this time, and when it is raised, it is artificial movement, self-movement, coordinated movement, and limb movement. The correct starting style should be the internal movement with external movement, the intention to move with pneumatic, the pneumatic belt to move, and the movement without moving, even if there is a quantity, that is to say, how much should be moved, less movement is not the end, more movement is over, is vain. When stretching your hand, let people gently press and caress any point on the surface of the arm to feel whether they are "resisting". It feels like pushing the door and not wanting it to sound, the door can't be pushed open if it's light, and the door shaft is going to ring when it's heavy. The feet should be like stepping on cotton wool, not all the feet.

Taijiquan requires that "its root is in the feet, hair in the legs, dominated in the waist, shaped in the fingers, from the feet to the legs and waist, always must be complete, forward and backward, it is the opportunity to gain momentum, there is no opportunity to get the place, the body is scattered, its disease will be sought in the waist and legs, up and down, front and back, left and right." "All this is the intention, not outside" If you want to have internal strength in your hands, you have to ask from under your legs, and you have a little strength to ask for your whole body. That is, the so-called "rectification". If you have the strength, you can experience it in the momentum. You can ask one person to hold down two bowls, two small arms or two big arms with both hands, and the momentum can easily send them out. 　

Mencius said: "The master master teaches people, must follow the rules", the rules of the people, the radius of the square is also, to teach people is the master craftsman can also, as for the skill, this is to follow the rules and not mud the rules, out of the rules and from the rules. And don't be complacent. As the saying goes, "There is a sky outside the sky, and when it is full, it will be damaged." 　　Finally, he said "I should be a good teacher, and I should visit Gao Peng." Follow the rules everywhere, a line of enlightenment, a layer of deep layers, layers of infinite meaning, one open and one close, open and close each other. "Encourage your Tai Chi friends.