Heart-Mind Boxing

"Dragon Body - This imaginary beast is common in Chinese fables and folklore. The dragon could fly high, riding the mists, contracting and twisting it's body like a snake through the clouds. Xingyi places high importance on this for every transitional movement in the art should embody the spirit of the dragon, expanding and contracting, striking out with mystical prowess.

Chicken Leg - This is one of the most basic fundamentals of the art of Xingyiquan. A chicken can run very quickly and stop suddenly, keeping it's weight on one leg, ready to peck. Xingyi's five elements all encompass this theory by stepping forward onto one leg before it issues it's strike much like a chicken does. By mastering this, you can advance, retreat, turn and change forms very quickly because the weight is always ready to transfer.

Eagle Claw - While the hands are relaxed and held in gentle curves when in transitional movements, when striking, they must become like the fearless bird of prey's attacking talons, digging and grasping with an iron grip. This is especially seen in the beginning movement of Pi Quan when the hands draw down towards the Dan Tian. This is also very important in Xingyi, for many of the art's applications consist of grabbing with one hand while simultaneously striking with the other.

Bear Shoulders - Bears are large animals that can can generate a great deal of power from their great rounded shoulders. The Xingyi practitioner must mimic this to obtain maximum power in his art. By rounding the shoulders and hollowing the chest, the body actually "gets behind" the arms and hands, so when you strike, the power doesn't come from the arms, but from the whole body.

Tiger's Head Embrace - The tiger is a very regal beast. They are powerful and strong animals that exude the finest and most fearsome aspects of nature. In Xingyi, the head must be held erect and slightly back, but spiritually, it must also capture the imposing manner of the tiger, letting it's blank cunning show in your eyes and it's ability to pounce.

- Xonghua Xinyiquan

Xing Yi Quan (Hsing I Chuan): Bibliography, Links, Resources, Quotes, Notes. By Mike Garofalo.


Xing Yi Quan Xue: The Study of Form-Mind Boxing.   By Sun Lu Tang.  Translated by Albert Liu.  Compiled and edited by Dan Miller.  Burbank, CA, Unique Publications, 2000.  ISBN: 0865681856.  312 pages.  Includes a biography of Sun Lu Tang (pp.1-41) by Dan Miller.  The work was encouraged and supported by Sun Jian Yun, and an interview with her is included.  Translations by Tim Cartmell, Gu Feng Mei, and Huang Guo Qi.  This original book was first published in 1915.  It was the first book ever published that integrated Chinese martial arts with Chinese philosophy and Daoist Qi cultivation  theories.  The book includes many photographs of Sun Lu Tang.  








"Of the three internal arts, Xing Yi is probably the most straightforward to understand in terms of practical fighting applications. Grandmaster Sun, however, believed that the most important reason to practice martial arts was the improvement of one's health; developing fighting ability was merely of secondary importance. Sun himself certainly benefited in both respects. In 1933, at the age of 73 and shortly before his death, Sun was examined by a physician and found to have the body of a 40-year old. Furthermore, throughout his life he was an awesome fighter: He worked as a professional bodyguard, taught martial arts at the Presidential Palace, and never lost a challenge match.
Certain health benefits of Xing Yi training are obvious. It is a low-impact exercise requiring little jumping, few low stances, and smooth rather than ballistic movements. As Sun notes in his book, it can be practiced by anyone, both the young and old, and the sick and infirm. Healthy people will grow stronger, while those with a disease will recover their health. However, in addition to the external physical benefits, Xing Yi practice offers a sophisticated system of internal energy training that stimulates the major energetic pathways within the body.At the core of Sun Lu Tang's Xing Yi Quan system is the 12 animals set. This set consists of 12 lines of movements, each emulating the fighting techniques of the 12 animals that come from heaven and earth. These are the Dragon, Tiger, Monkey, Horse, Water Lizard, Chicken, Sparrow Hawk, Swallow, Snake, Tai Bird, Eagle, and Bear. Regular practice of the 12 animals set benefits the practitioner both externally and internally. Externally, one learns the physical characteristics of each animal-the explosive power of the tiger, or the strength of the bear, for example. Internally, each animal form stimulates the internal energy, or Qi, in a particular and beneficial manner. The remainder of this article describes both the energetic work and the fighting applications of four of the animal forms: the Dragon, Tiger, Eagle, and Bear."
-  Justin Liu,  Cultivation and Combat: The Fighting Animals of Xing Yi Quan.

Sun Tai Chi Chuan Characteristics

[Here is a Cloud Hands Blog repost from June 19, 2009.]


"The Four Characteristics of Sun Shi Tai Ji:

1. The natural position of the body. The position of the body is more natural than in other forms of Tai Ji. The basic position - San Ti Shi - comes from Xing Yi. It differs from the traditional basic position - Hun Yuan Zhuang. The position of the body is higher (angle with the knees of 135°), the axis head - centre of gravity falls on only one foot and not with equal distance of the two feet, the feet are positioned one compared to the other according to an angle of 45° and not in parallel or are aligned like usually used in other schools of Tai Ji. All these characteristics respect the natural positioning of the body with two consequences. Initially a practice more favorable to health, without excessive wear (of the knees in particular). Then, a good balance between stability and flexibility.

2. Flexible and fast movement. The movement of the feet is flexible and fast: as soon as a leg advances or moves back, the other leg follows immediately. One does not find in Sun Shi Tai a horse riding stance with feet equal distance apart or the bow and arrow posture of traditional Tai Ji. In Sun Shi, one uses the free steps coming from Xing Yi and of Bagua. The centre of gravity always falls on one leg; a foot supports all the weight of the body, the other follows, free. The steps forwards are the steps of Beng Quan, and backwards the steps of Pi Quan. The steps of rotation correspond to the steps of Ba Gua. Sun Shi is light, fluid and fast. It is compared with the water which runs and with the clouds which slip into a windy sky.

3. The specific figure of Kai He. Sun Shi Tai Ji has a very specific figure; Kai He (to open - to close) which is found neither in other forms of Tai Ji, nor in Ba Gua or Xing Yi. This Kai He appears with each connection and transition. It makes it possible to control and adjust breathing and to accumulate the Shi (energy potential) in order to prepare for the next change.

4. It is an art which aims at effectiveness in combat. Sun Shi Tai Ji is truly an art of combat. The amplitude of the gestures is limited, the course of the hands are direct, natural and aims to be effective. . It is not the force of the arms which strike, but the sum total of the elastic force of each movement carried out on a correct and uniform axis of gravity."
- Master Bob Melia, Sun Shi Tai Chi

Sun Taijiquan: Bibliography, Links, Resources, Instructions, Quotes, Glossary
By Mike Garofalo.

Research by Mike Garofalo

Sun Taijiquan Website Index Page

Sun Lu Tang (1861-1933) Biographical Information

Sun Tai Chi Chuan International Competition 73 Form
Instructions, Bibliography, Links, Resources.

Sun Taijiquan Blog

Sun Taijiquan Dictionary

Sun Lu Tang's Xing Yi Quan (Hsing I Chuan)

Sun Lu Tang's Baguazhang (BaQua Quan)


Sun Taijiquan is reputed to help with osteoarthritis.  I have problems with arthritis in my feet, shoulder, tailbone, and hands.  Nothing actute at the present time, but annoying.  Sometimes, I have to adjust my workouts in the gym, in yoga, or in my taijiquan practice to manage the discomfort from increasing osteoarthritis.

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.  
 

Sun Style Taijiquan 73 Competition Form

Sun Style Tai Chun 73 Competition Form

Here are a number of my posts from 2020, 2017, and 2006 regarding my practice of this Tai Chi Chuan Form beginning nearly two decades ago.  

I have read a number of books about and looked at videos of people doing the Sun Style of Tai Chi Chuan.  The history of Grand Master Sun Lu Tang (1861-1933) is important to the development of the internal martial arts.  The Sun Style Taijiquan 73 Competition Form has many followers.  

Starting in February, 2020, I intended to begin classes in Vancouver led by Jill Ross on the Sun Taijiquan.  She teaches at the Cascade Athletic Club on Thursdays in Vancouver, Washington.  However, this class was cancelled due to the COVID-19 pandemic.  She has studied and learned a number of Sun Style forms developed by Dr. Paul Lam.  

I attended the Tai Chi for Arthritis Level I and II weekend workshop in Pleasant Hill, California, in 2006. The workshop leader was Master Trainer Troyce Thome. She was assisted by Robin Malby.


Here is a post of mine from 2017:

"Recently, a couple of people have written to me regarding the Sun Style of Tai Chi Chuan.  In particular, they wanted information to help them in their regular practice of the Sun Style 73 Taijiquan Competition Form.  

All I could do to help them was to refer them to my incomplete webpage on the subject, which I first published in 2003.  That webpage provides information on the many books, and instructional DVD and VHS resources about this Sun Tai Chi form.  

One person, David Dight, expressed interest in finishing this former Sun 73 webpage project of mine.  Fine.  Onward.  Best wishes, David.  

As for me, I have not practiced the Sun 73 form since 2013, and I only learned to do a good solo performance up to Movement 40.  I enjoyed playing those 40 movements at home alone for a decade.  

This led me to reflect on the many Tai Chi and Qigong forms I have learned, practiced, and played since 1985.  I have learned many and have forgotten many.  Typical for a dilettante, some would say; and, rightly so.  Nevertheless, I dabble and enjoy. Better half of a new good boysenberry pie for a change, rather than just eating peach cobbler all the time.    

I taught the first 40 movements of the Sun 73 Competition Form to my Tai Chi students at the Tehama Family Fitness Center in Red Bluff, CA, from 2006-2010; and Yang style from 2002-2016.  I prefer variety: Yang 24, Chen 18, Sun 40, Yang 108, sword form, cane form, Qigong forms, and yoga vinyasa forms, etc. 

Many people do not have ready geographical access to, or the financial resources for paying for studying person-to-person with a current master of the Sun Style of Tai Chi Chuan.  Yet, they are eager to learn and practice the Sun Taijiquan Competition 73 form.  Using books and instructional media, you too can learn from the Masters.  

"With the development of information technology, the learners should further enhance their knowledge and perfect their skills through reading books and using the multimedia resources, such as video tapes and VCDs.  Sometimes, to some extent, you can master the competition routines even without a coach in person.  Quite a number of people are known to have learned and practice Tai Ji Quan by using the multimedia teaching materials and some even won places in competitions besides keeping fit.  But of course, if given a chance, it is always more beneficial to learn personally from masters."
- The Competition Routine of Sun Style Tai Ji Quan, Edited by Zhong Shan, p. 138. 

Only YOU can actually make the effort, learn, practice, do the work, do the lessons, memorize the movements, imitate, persist, exercise, play, practice, TRY, embody the skills, practice ... Gongfu (Kung Fu) "Mastery due to hard work!"




The following text was written by Mike Garofalo in 2006:

"Lately, I have been studying and practicing the Sun Style Tai Chi Chuan 73 Competition Form. I have been using instructional videotapes by Paul Lam, Liang Shou-Yu, Jesse Tsao, Men Hui-Feng, Li Cheng-Xiang, and Jiang Jian-Ye to learn the form.

Sun Style Taijiquan is done at a "lively step" pace. The average time for the performance of the form is around 6 minutes for 73 movements.

Complete Performance of Sun Taijiquan International Competition 73 Form

Time Performer Source

5:31 Liang, Shou-Yu Sun Style Taijiquan with Applications, VHS, 1996
5:17 Tsao, Jesse Tai Chi Sun Style Competition Form 73, VHS, 2002
9:22 Jiang, Jian-Ye Sun Sytle Tai Chi Competition Form 73, VHS, 1997
7:30 Lam, Paul Sun Style Tai Chi - 73 Forms, The Competition Form, VHS, 2000
5:42 Men, Hui-Feng Sun Style Tai Chi - 73 Forms, The Competition Form, VHS, 2000
3:52 Li, Cheng-Xiang Sun Style Long Competition Form 73, VCD


My favorite instructional videotape is Sun Style Tai Chi - 73 Forms. The Competition Forms. An instructional videotape by Dr. Paul Lam. Narwee, Australia, East Action Video, 2000. A competition form created by Professor Men Hui Feng of Beijing University based on the Sun style. "This detailed instructional video includes a demonstration of the set by its creator, Professor Men Hui-Feng. Sun style is characterised by its powerful qigong elements, agile steps and flowing movements." VHS, 103 minutes. Contents: Introduction to Tai Chi and the Sun style. Comprehensive instructions. Demonstrations of the complete set by Dr. Paul Lam from front and back views. A demonstration by the creator of the set, Professor Men Hu-Feng. ASIN: B000066G1T."

My webpage on the subject of Sun Style Tai Chi Chuan provides a list of the movements in the Sun Style 73 competition form.

Sun Lu Tang's original Taijiquan form was longer, 98 movements.  The 73 version includes a few new kick moves, but is otherwise 80% the same as the original.  Both of these two forms, and other shorter Sun Tai Chi versions (e.g., Dr. Paul Lam's 'Tai Chi for Arthritis' forms), are all the same style ... lively steps, feet close together, erect posture, turning-spins, and the "open and close" qigong move." 

Grandmaster Sun Lu Tang says, 

"There is great emphasis on the method of cultivating the body. All people - men, women, the old, the young - may practice in order to replace temerity with bravery, and stiffness with pliability. Those who are extremely weak, who suffer from fatigue and injury or illness, or who have weakened your qi from the practice of other martial arts to the point that you no longer have the strength to train, all of you may practice Tai Ji Quan. With practice, the qi will quickly come to a balanced state and will become strong, while the spirit naturally returns to a state of wholeness. Disease will be eliminated, and the length of life increased."
-  Grand Master Sun Lu Tang, A Study of Taijiquan, 1921, p. 60. 

Sun Taijiquan 73 Form

Sun Lu Tang's Internal Martial Arts: Xingyiquan, Baguaquan, and Taijiquan.

Sun Style of T'ai Chi Ch'uan: Standard Competition 73 Movements Form. Research by Michael P. Garofalo. 

This webpage includes an introduction, information on the history of the Sun Taijiquan forms, a detailed bibliography, extensive links, references to video resources, a large collection of quotations about Sun Taijiquan, recommendations on the best media resources on the topic, and suggestions for learning the 73 competition Sun Taijiquan form. A detailed comparative list of the names of each of the 73 movements is provided, with source references, and the movement names are given in English, Chinese, Chinese characters, French, German, and Spanish. This webpage includes detailed descriptions of 40% of the 73 movements with black and white illustrations for each movement sequence along with commentary and comparisons. Many additional nomenclature lists and section study charts in the PDF format, photographs and graphics are also provided - over 1 MB of information. 

This webpage was the most detailed and complete document on the subject of the Sun Taijiquan Competition 73 Form available on the Internet in 2008.  I have not updated it since 2008; but the information will still be useful to players of this form.  

The above text was posted on May 17, 2017.  

Sun Style Tai Chi Chuan

Sun Lu Tang's Internal Martial Arts: Xingyiquan, Baguaquan, and Taijiquan.

Sun Style of T'ai Chi Ch'uan: Standard Competition 73 Movements Form. Research by Michael P. Garofalo. 

This webpage includes an introduction, information on the history of the Sun Taijiquan forms, a detailed bibliography, extensive links, references to video resources, a large collection of quotations about Sun Taijiquan, recommendations on the best media resources on the topic, and suggestions for learning the 73 competition Sun Taijiquan form. A detailed comparative list of the names of each of the 73 movements is provided, with source references, and the movement names are given in English, Chinese, Chinese characters, French, German, and Spanish. This webpage includes detailed descriptions of 40% of the 73 movements with black and white illustrations for each movement sequence along with commentary and comparisons. Many additional nomenclature lists and section study charts in the PDF format, photographs and graphics are also provided - over 1 MB of information. 

This webpage was the most detailed and complete document on the subject of the Sun Taijiquan Competition 73 Form available on the Internet in 2008.  I have not updated it since 2008; but the information will still be useful to players of this form.