Sun Tai Ji Quan

"For practitioners primarily concerned with the exercise value and health aspects of Tai Ji Quan, the Sun style offers many benefits without the risks of other Tai Ji Quan styles. As explained above, the demands of martial practicality necessitated the inclusion of the basic advance and retreat footwork that dominates the Sun form. This stepping method not only quickly builds whole-body power, it is also much safer and less stressful on the joints of the hip and leg than the low stances and extended steps found in other styles. Most movements in the Sun form include a complete weight shift from one leg to the other in a cyclical rhythm. This complete exchange of weight exercises the legs with causing undue fatigue (much like the natural weight shifts that occur while walking). The movements in the form are done "three-dimensionally," meaning that the joints are opened and closed alternately in a natural rhythm, improving their condition and flexibility without the need to force the movements. The upright and natural stance improves balance and the ability to turn and shift the weight without undue effort. The addition of toe-in and toe-out steps from the Ba Gua Zhang arts has the potential to greatly improve the flexibility of the hips, an area that normally receives little exercise. The from can be done considerably faster than most Tai Ji Quan forms, without loosing the proper rhythm, creating the potential for efficient cardiovascular training. Each section of the form ends with an opening/closing movement that serves to center the practitioner and correct the posture during the form. The twisting and bending movements in the Sun form are excellent for restoring and maintaining the normal range of motion in the torso and the legs, without the use of force. The natural rhythm of the Sun form makes it easy to coordinate the breath with the movements. The Sun form requires no special equipment or costume, and it can be practiced in a relatively small space. Finally, the practice of Sun-style Tai Ji Quan can be adjusted for those of differing physical abilities; it can be practiced with great benefit by the out-of-shape beginner and well as the advanced adept."
- Tim Cartmell, from "A Study of Taijiquan by Sun Lutang," translated by Tim Cartmell, 2003, p.3.


Sun Taijiquan 73 International Competition Form
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By Mike Garofalo