Standing Fully on a Single Leg

"The Taichi Classics say that the proper root is in the foot.  A beginner can develop root by simply spending three to five minutes, morning and night, standing fully on a single leg.  Alternate legs and gradually increase the time as you sink lower.  This 'bitter work' not only develops a root, it stimulates the cardiovascular system, with benefits the brain.  It is essential that your ch'i sinks to the tan-t'ien, both feet adhere to the floor, and you exert absolutely no force.  When practicing this Standing Posture, you may assist your balance by lightly touching a chair or table with the middle and index fingers.  After a while us only the middle finger.  When you can stand unassisted, you my choose either the Lift Hands Posture or Playing the Guitar Posture to continue your practice.  Do not fear bitter work.  If you do you will never progress."

-  Professor Cheng Man-ch'ing, New Method of Taichi Ch'uan Self-Cultivation, 1965, 1999, p. 11  

Practitioners might also do the Golden Rooster Stands on One Leg Posture or the White Stork Spreads Its Wings Posture.

Standing on one leg, holding static poses, is also a common practice in Hatha Yoga, e.g., Tree Pose, Vriksasana. 

Standing Meditation

You stand on one leg.  You can hold the arms in a variety of positions.  I suppose you could even hold weights in the hands.  You can hold the lifted leg in a variety of positions.  There are many possibilities for different static postures. You could use a cane or staff to help with balance.  You "can develop root by simply spending three to five minutes, morning and night, standing fully on a single leg."  


Effectively Using Rooting, Sinking, Centered, and Vertical Forces in Taijiquan


Effectively Using Rotating, Spiraling, Spinning, and Circular Forces in Taijiquan

Yang Style Tai Chi Chuan Training Principles

"1.) Head upright to let the shen [spirit of vitality] rise to the top of the head. Don't use li [external strength], or the neck will be stiff and the ch'i [vital life energy] and blood cannot flow through. It is necessary to have a natural and lively feeling. If the spirit cannot reach the headtop, it cannot raise.

2.) Sink the chest and pluck up the back. The chest is depressed naturally inward so that the ch'i can sink to the tan-t'ien [field of elixir]. Don't expand the chest: the ch'i gets stuck there and the body becomes top-heavy. The heel will be too light and can be uprooted. Pluck up the back and the ch'i sticks to the back; depress the chest and you can pluck up the back. Then you can discharge force through the spine. You will be a peerless boxer.

3.) Sung [Relax] the waist. The waist is the commander of the whole body. If you can sung the waist, then the two legs will have power and the lower part will be firm and stable. Substantial and insubstantial change, and this is based on the turning of the waist. It is said "the source of the postures lies in the waist. If you cannot get power, seek the defect in the legs and waist."

4.) Differentiate between insubstantial and substantial. This is the first principle in T'ai Chi Ch'uan. If the weight of the whole body is resting on the right leg, then the right leg is substantial and the left leg is insubstantial, and vice versa. When you can separate substantial and insubstantial, you can turn lightly without using strength. If you cannot separate, the step is heavy and slow. The stance is not firm and can be easily thrown of balance.

5.) Sink the shoulders and drop the elbows. The shoulders will be completely relaxed and open. If you cannot relax and sink, the two shoulders will be raised up and tense. The ch'i will follow them up and the whole body cannot get power. "Drop the elbows" means the elbows go down and relax. If the elbows raise, the shoulders are not able to sink and you cannot discharge people far. The discharge will then be close to the broken force of the external schools.

6.) Use the mind instead of force. The T'ai Chi Ch'uan Classics say, "all of this means use I [mind-intent] and not li." In practicing T'ai Chi Ch'uan the whole body relaxes. Don't let one ounce of force remain in the blood vessels, bones, and ligaments to tie yourself up. Then you can be agile and able to change. You will be able to turn freely and easily. Doubting this, how can you increase your power?

The body has meridians like the ground has ditches and trenches. If not obstructed the water can flow. If the meridian is not closed, the ch'i goes through. If the whole body has hard force and it fills up the meridians, the ch'i and the blood stop and the turning is not smooth and agile. Just pull one hair and the whole body is off-balance. If you use I, and not li, then the I goes to a place in the body and the ch'i follows it. The ch'i and the blood circulate. If you do this every day and never stop, after a long time you will have nei chin [real internal strength]. 

The T'ai Chi Ch'uan Classics say, "when you are extremely soft, you become extremely hard and strong." Someone who has extremely good T'ai Chi Ch'uan kung fu has arms like iron wrapped with cotton and the weight is very heavy. As for the external schools, when they use li, they reveal li. When they don't use li, they are too light and floating. There chin is external and locked together. The li of the external schools is easily led and moved, and not too be esteemed.

7.) Coordinate the upper and lower parts of the body. The T'ai Chi Ch'uan Classics say "the motion should be rooted in the feet, released through the legs, controlled by the waist and manifested through the fingers." Everything acts simultaneously. When the hand, waist and foot move together, the eyes follow. If one part doesn't follow, the whole body is disordered.

8.) Harmonize the internal and external. In the practice of T'ai Chi Ch'uan the main thing is the shen. Therefore it is said "the spirit is the commander and the body is subordinate." If you can raise the spirit, then the movements will naturally be agile. The postures are not beyond insubstantial and substantial, opening and closing. That which is called open means not only the hands and feet are open, but the mind is also open. That which is called closed means not only the hands and feet are closed, but the mind is also closed. When you can make the inside and outside become one, then it becomes complete.

9.) Move with continuity. As to the external schools, their chin is the Latter Heaven brute chin. Therefore it is finite. There are connections and breaks. During the breaks the old force is exhausted and the new force has not yet been born. At these moments it is very easy for others to take advantage. T'ai Chi Ch'uan uses I and not li. From beginning to end it is continuous and not broken. It is circular and again resumes. It revolves and has no limits. The original Classics say it is "like a great river rolling on unceasingly." and that the circulation of the chin is "drawing silk from a cocoon " They all talk about being connected together.

10.) Move with tranquility [Seek stillness in movement]. The external schools assume jumping about is good and they use all their energy. That is why after practice everyone pants. T'ai Chi Ch'uan uses stillness to control movement. Although one moves, there is also stillness. Therefore in practicing the form, slower is better. If it is slow, the inhalation and exhalation are long and deep and the ch'i sinks to the tan-t'ien. Naturally there is no injurious practice such as engorgement of the blood vessels. The learner should be careful to comprehend it. Then you will get the real meaning."

-  By Yang Cheng-fu (1883 - 1936) as researched by Lee N. Scheele

 T'ai Chi Ch'uan Bibliography

Yang Style Taijiquan

Mastering Yang Style Taijiquan  By Fu Zhongwen.  Translated by Louis Swaim.  Berkeley, California, Blue Snake Books, c 1999, 2006.  Bibliography, glossary, 226 pages.  ISBN: 9781583941522.  VSCL.  Fu Zongwen (1919-1994) was a student of Yang Cheng Fu.  Translations of many Tai Chi classics are included.  A list of 85 movements are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Chengfu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.

Tai Chi Chuan Classics

Master Cheng's Thirteen Chapters On Tai Chi Ch'uan. By Cheng Man-ch'ing. Translated by Douglas Wile. 101 pages. Sweet Chi Press, 1982. 101 pages. ISBN: 978-0912059006. Originally written in Chinese in 1949. VSCL.


The Essence and Applications of Taijiquan. By Yang, Chengfu (1883-1936). Translated by Louis Swaim. The original publication date was in 1934. The original book was edited by Professor Cheng Man-Chi'ng. Berkeley, California, North Atlantic Books, 2005. Introduction, appendices, bibliography, 124 pages. ISBN: 1556435452. In this book, the entire sequence of the specialized and named martial movements/postures/sections/forms is numbered from Section 1 up to Section 94; thus, the popular long taijiquan from, the Yang 94 Form. VSCL.

Yang Style Tai Chi Chuan 108 Form, Third Section

 For Tai Chi Chuan players:

I often take a section of a long Taijiquan form and restudy and carefully practice only that section many times. I look up that section in books to learn more from master teachers. I also use instructional DVDs and UTube for sectional reviews. Smaller bites assists with better chewing and digestion.

I use the fine books by Fu Zhongwen, Li Deyin, T.T. Liang/Stuart Olson, and Gordon Muir for review. All have photographs or line illustrations of the movements and much commentary.

Here are some UTube demonstrations of the Third Section (Movements 56-108) of the Traditional Long Form of Yang Style Tai Chi Chuan:

Third Section,  Movements 55-108,  List of Movements

Third Section List ,  Movements 55-108,  Yang Long Form 108 

    Provides a list with the number of the movement and the name of movement.  In the PDF format (print only), 1 page, 26Kb.

Third Section List,  Part I,  Movements 56 - 82,  Yang Long Form 108   

    Provides a list with the number of the movement, the direction one is facing at the end of that movement, the name of the movement, and a brief description or notes about the movement.  In the PDF format (print only), 1 page, 65Kb.  In the HTML format provided below in this document.  

Third Section List,  Part II,  Movements 83 - 108,  Yang Long Form 108.   

    Provides a list with the number of the movement, the direction one is facing at the end of that movement, the name of the movement, and a brief description or notes about the movement.  In the PDF format (print only), 1 page, 63Kb.  In the HTML format provided below in this document.  

Comparison of 108 Long Yang with 88 Long Yang - Chart

Yang Style Tai Chi Chuan, Second Section

 Second Section of the Yang Style of Taijiquan

Tradition Yang Tai Chi Chuan, Long Form, 2nd Section

Second Section,  Movements 56-82,  List of Movements

 

Second Section List,  Movements 18-55,  Yang Long Form 108

    Provides a list with the number of the movement and the name of movement.  In the PDF format (print only), 1 page, 16Kb.  

Second Section List,  Part I,  Movements 18 - 37,  Yang Long Form 108 

    Provides a list with the number of the movement, the direction one is facing at the end of that movement, the name of the movement, and a brief description or notes about the movement.  In the PDF format (print only), 1 page, 53Kb.  In the HTML format provided below in this document.  

Seond Section List,  Part II,  Movements 38 - 55,  Yang Long Form 108

    Provides a list with the number of the movement, the direction one is facing at the end of that movement, the name of the movement, and a brief description or notes about the movement.  In the PDF format (print only), 1 page, 48Kb.  In the HTML format provided below in this document.  

Comparison of 108 Long Yang with 88 Long Yang - Chart

  

 Long Form, 108 Movements, Second Section 18. Carry Tiger to the Mountain 19. Grasping the Sparrow’s Tail 20. Fist Under Elbow 21. Repulse Monkey – Right 22. Repulse Monkey – Left 23. Repulse Monkey – Right 24. Diagonal Slant Flying 25. Raise Hands, Shoulder Stroke 26. White Crane Spreads Its Wings 27. Brush Left Knee, Push 28. Needle at Sea Bottom 29. Fan Through the Back 30. Turn, Chop with Fist 31. Step Forward, Parry, Punch 32. Ward-Off Left 33. Grasping the Sparrow’s Tail 34. Single Whip 35. Wave Hands Like Clouds 36. Single Whip 37. High Pat on Horse 38. Kick with Right Toe 39. Kick with Left Toe 40. Turn, Kick with Left Sole 41. Brush Left Knee, Push 42. Brush Right Knee, Push 43. Step Up, Punch Downward 44. Turn, Chop with Fist 45. Step Forward, Parry, Punch 46. Kick with Right Sole 47. Strike Tiger, Left Side 48. Strike Tiger, Right Side 49. Kick with Right Sole 50. Box Ears with Fists 51. Kick with Left Sole 52. Pivot, Kick with Right Sole 53. Deflect, Parry and Punch 54. Apparent Withdraw  Cross Hands

Yang Style Taijiquan Long Form Section I

 Yang Style Taijiquan Long Form Section I

First Section,  Movements 1-17,  List of Movements

First Section List,  Movements 1-17,  Yang Long Form 108   

    Provides a list with the number of the movement and the name of movement. In the PDF format (print only), 1 page, 16Kb.  

First Section List,  Part I,  Movements 1 - 17,  Yang Long Form 108 

    Provides a list with the number of the movement, the direction one is facing at the end of that movement, the name of the movement, and a brief description or notes about the movement.  In the PDF format (print only), 1 page, 48Kb. 

Cheng Man-ch'ing's Tai Chi Chuan

Yang Taijiquan 37 Form of Master Cheng Man-ch’ing in 1940

1.  Preparation: Standing, Step
2.  Beginning: Raise Hands, Lower Hands
3.  Ward Off Left
4.  Grasping the Sparrow’s Tail: Ward Off L/R, Roll Back, Press, Push
5.  Single Whip
6.  Raise Hands
7.  Shoulder Strike
8.  White Crane Spreads Its Wings
9.  Brush Left Knee, Twist Step 
10.  Play the Lute
11.  Brush Left Knee, Twist Step
12.  Step Forward, Deflect, Parry, Punch
13.  Apparently Sealing, Seemingly Closing, Apparent Close, Push
14.  Cross Hands, Embrace Tiger
15.  Return to Mountain Brush Knee, Grasping Sparrow’s Tail, Single Whip
16.  Rely on Fist Under Elbow
17.  Step Back, Retreat, Repulsing Monkey 3X  
18.  Diagonal Slant Flying
19.  Cloud Hands 4X, Single Whip
20.  Snake Creeps Down  
21.  Golden Rooster Stands on Both Legs 2X
22.  Kick with Right Foot
23.  Kick with Left Foot
24.  Turn, Kick with Left Heel
25.  Brush Knees 3X, Punch Down
26.  Grasping the Sparrow’s Tail, Single Whip
27.  Fair Lady Works the Shuttles 4X
28.  Grasping the Sparrow’s Tail, Single Whip 
29.  Snake Creeps Down Left Leg
30.  Seven Stars of the Big Dipper Step Forward 
31.  Step Back, Ride the Tiger
32.  Rotate and Turn Body, Sweeping Right Leg Lotus Kick
33.  Bend the Bow, Shoot the Tiger  
34.  Step Forward, Deflect Block, Intercept and Punch
35.  Apparent Close, Withdraw and Push 
36.  Cross Hands, Horse Stance
37.  Conclusion: Feet Together, Hands Down, Standing


List of the 37 Movements, 1 page, PDF format, 4/15/2016
http://www.egreenway.com/taichichuan/chengform4.pdf

Cheng Man-ch'ing (1902-1975): Tai Chi Chuan Master

Bibliography, Links, Quotes, Resources, Reflections, Notes.
A hypertext notebook by Michael P. Garofalo.

Relax (Sung) in Tai Chi Chuan

Bibliography, Links, Quotes, Notes, Instructions. By Mike Garofalo.

Cheng Man-ch'ing on UTube

There is a very good article by Master Wasentha Young titled "Professor Cheng Man-ch'ing's Design of the Yang Style Short Form."  It is located in the recent Qi Magazine: Journal of Traditional Eastern Health and Fitness (Volume 27, Number 4, 2017, pp. 30-37.)  Her instruction on pacing energetic flow levels at subsequences of dingdian, parts of the 37 form, were valuable.  

Professor Cheng Man-ch'ing was also known affectionately by one of his many nicknames -  "Whisker's Man."  Lots of pictures of him smiling - I like that.  

Iconic Posture: A Picture to Represent a Taijiquan Form

Repost from April 3, 2016:

There are many movements in a posture sequence called Single Whip in the Yang or Chen Styles of Taijiquan.   A short Yang Style Form has 24 postures (movements, forms, action sequences), and short Chen Style Form has 18 postures.   

"Fu Zhongwen uses a number of terms that require additional explanation.  One of these is the term for what is typically called the ending postures of the forms, that is, the terminus point of a given posture such as White Crane Displays Wings.  The term that Fu Zhongwen uses for these ending postures is dingdian, or "fixed points."  In Taijiquan, however, these "fixed points" are not really fixed, and "ending postures" are not really the end of anything.  Fu Zhongwen therefore advises the reader that " as each movement reaches a fixed point (dingdian), one must accomplish what is called "seems to stop, does not stop."  The dingdian, then must be understood to be both the culmination of one sequence as well as the beginning of the next."
 -  Mastering Yang Style Taijiquan  By Fu Zhongwen.  Translated by Louis Swaim.  Blue Snake Books, 2006, p. xix.  

The dingdian is an experienced physical posture, a temporary fixed form, a still photograph, a line drawing, a mental picture, an icon, a temporary fixed point in a flow of movements, a name for a fixed point somewhere in or near the end of a particular numbered posture sequence in a taijiquan form.  Here is Yang Cheng Fu's version of the dingdian for Single Whip Left:

Looks like Virabadrasana II in Hatha Yoga.  Just hold the above posture, don't move, settle, endure, tough it out.  Hold for one minute, then shift to right leg forward lunge in Single Whip Right for one more minute.  Hold for longer periods for increased intensity.    
Yang Taijiquan Quotes and Notes

Yang Style Standard 24 Form Taijiquan

Yang Family Style Taijiquan Long 108 Form

Taijiquan Sword: Yang Style 32 Sword Form

 

32 Sword Form, Simplified, Yang Style, Taijiquan Jian.

A hypertext notebook by Michael P. Garofalo. 

This popular webpage includes a comprehensive bibliography, scores of links to webpages; an extensive listing of the names and name variations for each movement in English, Chinese, French, German, and Spanish; a detailed analysis of each posture and movement sequence with explanations and numbered illustrations and detailed instructions; selected quotations; comments on 20 Taijiquan sword techniques; a comprehensive media bibliography; a chart of performance times; recommendations for starting to learn this form at home one your own with instructional DVDs, books and practice methods; and, a comparison of the 32 and 55 sword forms in the Yang style. 

This is the standard, simplified, orthodox, 1957, 32 Taiji Sword Form, in the Yang Style of T'ai Chi Ch'uan. 

32 Sword Form Pamphlet by Geoffrey Hugh Miller.  Adapted from information and graphics found on the 32 Sword Form webpage by Michael P. Garofalo.  22 pages, 9/7/2015, PDF Format.  Excellent job by Mr. Miller.  This is a handy practice tool.  

Yang Taijiquan Long Form Third Section

For Tai Chi Chuan players: I often take a section of a long Taijiquan form and restudy and carefully practice only that section many times. I look up that section in books to learn more from master teachers. I also use instructional DVDs and UTube for sectional reviews. Smaller bites assists with better chewing and digestion.

I use the fine books by Fu Zhongwen, Li Deyin, T.T. Liang/Stuart Olson, and Gordon Muir for review. All have photographs or line illustrations of the movements and much commentary.

Here are some UTube demonstrations of the Third Section (Movements 56-108) of the Traditional Long Form of Yang Style Tai Chi Chuan:

In 2023, my Daily Body-Mind-Spirit Practices include: 

Yang Style Taijiquan - Traditional 108 Movements T'ai Chi Ch'uan Long Form

Standard Simplified Yang Style Taijiquan 24 Movements Short Form

Eight Immortals Cane Routine #1, Yang Style

Wudang Qigong , Warmups, Exercises, Ideals, Meditation

Daoism: Principles and Practices

 

Third Section,  Movements 55-108,  List of Movements

Third Section List ,  Movements 55-108,  Yang Long Form 108 

    Provides a list with the number of the movement and the name of movement.  In the PDF format (print only), 1 page, 26Kb.

Third Section List,  Part I,  Movements 56 - 82,  Yang Long Form 108   

    Provides a list with the number of the movement, the direction one is facing at the end of that movement, the name of the movement, and a brief description or notes about the movement.  In the PDF format (print only), 1 page, 65Kb.  In the HTML format provided below in this document.  

Third Section List,  Part II,  Movements 83 - 108,  Yang Long Form 108.   

    Provides a list with the number of the movement, the direction one is facing at the end of that movement, the name of the movement, and a brief description or notes about the movement.  In the PDF format (print only), 1 page, 63Kb.  In the HTML format provided below in this document.  

Comparison of 108 Long Yang with 88 Long Yang - Chart

Yang Style Tai Chi Chuan 108 Long Form

Yang Family Style Tai Chi Chuan Traditional 108 Long Form
By Michael P. Garofalo.

This webpage provides a list and brief description of the 108 movements of the Yang Style Taijiquan Long Form divided into five sections for teaching (.html and .pdf versions available). The webpage includes an extensive bibliography on the subject, scores of Internet links, historical notes, and quotations. 

The Yang Long Form discussed on this webpage conforms to the form developed by Yang Cheng-Fu (1883-1936) and documented in books by Bu Fu Zongwen (1903-1994) and Yang Zhenduo. The numbering of the movements varies from author to author, but the essential sequence and moves remains the same.

Doing some research on the Yang style of T'ai Chi Ch'uan (85 and 24). Two books have caught me eye:

Mastering Yang Style Taijiquan.  Bu Fu Zongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, North Atlantic Books, 1999.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Cheng-Fu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.  ISBN: 1556433182.  I have found this to be an excellent book!  This book was first published in 1963 in China as "Yang Shi Taijiquan".  An informative introduction and good translation by Louis Swaim.  VSCL.    

Taijiquan.  By Li Deyin.  London, Singing Dragon, 2004, 2008.  In English.  402 pages.  ISBN: 9781848190047, 1848190042.  Includes a complimentary DVD.  Includes descriptions, with photographs, of the 81 Yang Taijiquan form, Simplified 24 Taijiquan, Competition 42 Taijiquan, Competition 42 Taiji Sword, and the 32 Taiji Sword.  The Yang long form (81 Steps) includes photographs of Li Yulin performing the Yang long form in 1931.  Li Yulin and Li Jinglin, under the supervision of Yang Chengfu, were preparing a book on the subject later published under the title "Textbook of Taijiquan."  The 81 form is described in detail in this new book by Li Deyin.  

Yang Style Traditional Long Form T'ai Chi Ch'uan; As Taught by Master T. T. Liang.  By Gordon Muir.  Berkeley, California, Blue Snake Books, 2008.  225 pages.  150 numbered postures.  VSCL. 

Relax, Teacher

A Repost from the Cloud Hands Blog on December, 2017

"I have been practicing Tai-Chi Chuan for over fifty years. Only two years ago that I started to understand the word “relax”. I remember my Tai-Chi Chuan teacher Yang Cheng-Fu who did not like to talk much and he used to sit all day without saying a word if no one asked him questions. However, in our T’ai-chi class he would tell us to “relax” repeatedly. Sometimes it seemed like he would say the word hundreds of times during the practice so that the word could fill up my ears. Strangely enough he also said that if he did not tell me of this word that I would not be able to learn T’ai-chi in three life-times (meaning never). I doubted his words then. Now that I think back, I truly believe that if he did not keep reminding me of the word “relax”, I doubt if I could have learned T’ai-chi Chuan in six life-times.

What is the meaning of “relax” in T’ai-chi? Here is an example to help you understand the word. When we go visit a Buddhist temple we usually see a statue of Me-Lo Buddha. The one who has a big rounded stomach with a big smile on his face. He carries a large bag on his shoulder. On top of this statue we see a motto: “Sit with a bag. Walk with a bag. It would be such a relief to drop the bag.” What does all this mean? To me, a person himself or herself is a bag. Everything he or she owns is baggage, including one’s children, family, position and wealth. It is difficult to drop any of one’s baggage, especially the “self” bag.

T’ai-chi Chuan is difficult to learn. To relax in practicing T’ai-chi Chuan is the most difficult phase to go through. To relax a person’s mind is the most significant obstacle to overcome in practicing T’ai-Chi. It takes a great effort to train and exercise one’s mind to relax (or drop one’s “self” bag)."

- Cheng Man-Ch'ing, Taijiquan Master

Strike with shoulder and/or elbow.

Professor Cheng Man-Ch'ing, Whisker's Man

Come On, Whisker's Man!  

It took a multi-talented fellow like you 48 years before you started to understand the word "relax"???   A cryptic, intriguing, peculiar, perplexing remark.  A teacher's puzzler.  

Of course, the professor had high standards for productivity, being a master of five excellences and more.  Obviously, little time to relax.  Then, add the psychological quest of the dropping one's 'self" bag [by Daoist, Buddhist, or psychoanalytical methods and standards] ... 

Alternatives??  Yes, yes ....  let me lie down and have my Feldenkrais' teacher, Ms. Toscano, lead me into deeper relaxation and self-observation and self-exploration.  My ego (one's "self" bag) dissolves in the attention given to the minutia of internal bodily feelings while languidly lying on a soft cushion.  The self bag is gone; or, at least, my everyday busy, yang self, action man self is set aside for while.  Pleasures can induce self-forgetfulness.  One delicious,simple, effortless form of loosened and relaxed. 

But, maybe, Whisker's Man, wants us to reflect on more important matters.  Clever fellow.  

Yes, however, indeed, experiencing Sung while doing Taijiquan is essential to this body-mind performing art.   

Cheng Man-ch'ing (1902-1975): Tai Chi Chuan Master
Bibliography, Links, Quotes, Resources, Reflections, Notes.
A hypertext notebook by Michael P. Garofalo.

Cheng Man-ch'ing on UTube

37 Form of Yang Style Taijiqua by Cheng Man-ch'ing
List of Named Movements

Relax (Sung) in Tai Chi Chuan
Bibliography, Links, Quotes, Notes, Instructions. By Mike Garofalo.


A good article in the recent Qi Magazine: Journal of Traditional Eastern Health and Fitness (Volume 27, Number 4, 2017, pp. 30-37.) by Master Wasentha Young titled "Professor Cheng Man-Ching's Design of the Yang Style Short Form."

The Tai Chi Book: Refining and Enjoying a Lifetime of Practice. By Robert Chuckrow, Ph.D.. Including the Teachings of Cheng Man-ch'ing, William C. C. Chen, and Harvey I. Sober. Jamaica Plain, Massachusetts, YMAA Publication Center, c 1998. Index, 209 pages. ISBN: 1886969647. Dr. Chuckrow was a student of Cheng Man-ch'ing and others. The Cheng 37 Posture form is described and illustrated with photographs on pages 177-204. VSCL.

Cheng Man-ch'ing T'ai-Chi Short Form. Instructional DVD. As taught by Robert Chuckrow, Ph.D.. NTSC DVD, color, 63 minutes. ASIN: B00BMAVIVC. "This DVD has three parts: (1) Demonstration of Cheng Man-ch'in's Short Form by Robert Chuckrow, (2) Form instruction, and (3) Rear view of form (student view). The instruction part is clear and detailed, and all the movements are taught in succession with different camera views and repetitions." VSCL. 

Yang Style Tai Chi Chuan Instruction in Vancouver WA

 

Michael P. Garofalo teaches Yang Style Tai Chi Chuan in Vancouver, Washington.

He teaches in the Orchard's Five Corners area of northeast Vancouver, Clark County, WA.

He teaches at his home.  He is retired.

Mike's Qualifications

Fees: $20.00 per hour per person

From 2000-2023 he has taught:

Yang Style Tai Chi Chuan Traditional 108 Long Form

Yang Style Tai Chi Chuan Standard 24 Short Form

Yang Style Eight Immortals Cane Form

Various Chi Kung and Warmup Sets

E-Mail for Mike Garofalo

Phone for Mike Garofalo: 530-200-3546

Yang Style Tai Chi Chuan Long 108 Form

 

Yang Family Style Tai Chi Chuan Traditional Long Form
By Michael P. Garofalo.

This webpage provides a list and brief description of the 108 movements of the Yang Style Taijiquan Long Form divided into five sections for teaching (.html and .pdf versions available). The webpage includes an extensive bibliography on the subject, scores of Internet links, historical notes, and quotations. 

The Yang Long Form discussed on this webpage conforms to the form developed by Yang Cheng-Fu (1883-1936) and documented in books by Bu Fu Zongwen (1903-1994) and Yang Zhenduo. The numbering of the movements varies from author to author, but the essential sequence and moves remains the same.

Doing some research on the Yang style of T'ai Chi Ch'uan (85 and 24). Two books have caught me eye:

Mastering Yang Style Taijiquan.  Bu Fu Zongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, North Atlantic Books, 1999.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Cheng-Fu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.  ISBN: 1556433182.  I have found this to be an excellent book!  This book was first published in 1963 in China as "Yang Shi Taijiquan".  An informative introduction and good translation by Louis Swaim.  VSCL.    

Taijiquan.  By Li Deyin.  London, Singing Dragon, 2004, 2008.  In English.  402 pages.  ISBN: 9781848190047, 1848190042.  Includes a complimentary DVD.  Includes descriptions, with photographs, of the 81 Yang Taijiquan form, Simplified 24 Taijiquan, Competition 42 Taijiquan, Competition 42 Taiji Sword, and the 32 Taiji Sword.  The Yang long form (81 Steps) includes photographs of Li Yulin performing the Yang long form in 1931.  Li Yulin and Li Jinglin, under the supervision of Yang Chengfu, were preparing a book on the subject later published under the title "Textbook of Taijiquan."  The 81 form is described in detail in this new book by Li Deyin.  

Yang Style Tai Chi Chuan - Third Section

A Repost form 2020!

Yesterday, because of wildfire smoke and ashes and low clouds in Vancouver, WA, the visibility out my front door was less than 100 feet.  The hazardous air quality was dangerous to anyone's health.  I practiced my Tai Chi Chuan and Qigong indoors, in a 20’x6” area.  This is sufficient space to practice the Yang Style Taijiquan Long 108 and Short 24 forms, and any qigong form.  

The practice of Tai Chi Chuan or Chi Kung can be done indoors or outdoors.  The only equipment needed is your body. 

I move a little furniture and practice indoors quite often.    

These are wonderful movement arts for better health.  Try them yourself!

Currently, I am reviewing the 3^rd Section of the Yang Taijiquan Long 108 Form.  

Hypertext Notebooks by Michael Garofalo:

Grandmaster Yang Chen Fu's Taijiquan 94 Movements Long Form  1920's

List of All the Movements in Third Section of Yang Style Long Form  1 page

Third Section, Part 1, List of Movements and brief instructions  1 page

Third Section, Part 2, List of Movements and brief instructions  1 page 

Cloud Hands Tai Chi Chuan Website

 

Tai Chi Chuan - Yang Long Form

Yang Family Style Tai Chi Chuan Traditional Long Form
By Michael P. Garofalo.
This webpage provides a list and brief descriptions of the 108 movements of the Yang Style Taijiquan Long Form divided into five sections for teaching (.html and .pdf versions available). The webpage includes an extensive bibliography on the subject, scores of Internet links, historical notes, and quotations. 

The Yang Long Form discussed on this webpage conforms to the form developed by Yang Cheng-Fu (1883-1936) and documented in books by Bu Fu Zongwen (1903-1994) and Yang Zhenduo. The numbering of the movements varies from author to author, but the essential sequence and moves remains the same.

Mastering Yang Style Taijiquan.  Bu Fu Zongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, North Atlantic Books, 1999.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Cheng-Fu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.  ISBN: 1556433182.  I have found this to be an excellent book!  This book was first published in 1963 in China as "Yang Shi Taijiquan".  An informative introduction and good translation by Louis Swaim.  VSCL.    

Yang Taijiquan Long Form

Yang Family Style Tai Chi Chuan Traditional Long Form
By Michael P. Garofalo.
This webpage provides a list and brief descriptions of the 108 movements of the Yang Style Taijiquan Long Form divided into five sections for teaching (.html and .pdf versions available). The webpage includes an extensive bibliography on the subject, scores of Internet links, historical notes, and quotations. 

I try to practice this Yang form as described in this and many other Yang family books and DVDs.  

The Yang Long Form discussed on this webpage conforms to the form developed by Yang Cheng-Fu (1883-1936) and documented in books by Fu Zongwen (1903-1994), and Yang Zhenduo. The numbering of the movements varies from author to author, but the essential sequence and moves remains the same.

Mastering Yang Style Taijiquan.  Fu Zongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, North Atlantic Books, 1999.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Cheng-Fu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.  ISBN: 1556433182.  I have found this to be an excellent book!  This book was first published in 1963 in China as "Yang Shi Taijiquan".  An informative introduction and good translation by Louis Swaim.  VSCL.    

Yang Style Tai Chi Chuan: Resources

Yang Family Style Tai Chi Chuan Traditional Long Form
By Michael P. Garofalo.
This webpage provides a list and brief descriptions of the 108 movements of the Yang Style Taijiquan Long Form divided into five sections for teaching (.html and .pdf versions available). The webpage includes an extensive bibliography on the subject, scores of Internet links, historical notes, and quotations. 

The Yang Long Form discussed on this webpage conforms to the form developed by Yang Cheng-Fu (1883-1936) and documented in books by Fu Zongwen (1903-1994), and Yang Zhenduo. The numbering of the movements varies from author to author, but the essential sequence and moves remains the same.

Mastering Yang Style Taijiquan.  Fu Zongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, North Atlantic Books, 1999.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Cheng-Fu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.  ISBN: 1556433182.  I have found this to be an excellent book!  This book was first published in 1963 in China as "Yang Shi Taijiquan".  An informative introduction and good translation by Louis Swaim.  VSCL.    

Yang Taijiquan, Cheng Man-Ching's 37 Form

Grandmaster Chen Man- Ch'ing's (1901-1975)

37 Movement Tai Chi Chuan Form in the Yang Style

Taiji Characteristics

Characteristics of Yang Style Taijiquan

     "The distinctive characteristics of Yang Chengfu style Taijiquan are: the postures are relaxed and expansive, simple and clean, precise in composition; the body method is centered and aligned, not inclining or leaning; the movements are harmonious and agreeable, containing hard and soft, uniting lightness of spirit and heaviness of application.  In training, one attains softness from loosening/relaxing (song).  In accumulating softness one develops hardness; hardness and softness benefit one another [mutually interact].  

     The postures may be high, middle or low, so that one is able to make appropriate adjustments in the measure of the movements according to factors of age differences, sex, bodily strength, or differing demands of the student.  Because of this, it is as suitable for treating illness or protecting health as it is for increasing strength and fitness or increasing the artistic skill of one who is relatively strong to begin with.

     The postures of Yang style Taijiquan are expansive and open, light yet heavy, nature, centered and upright, rounded and even, simple, vigorous, and dignified,─because of this, one is able to quite naturally express and individual style that is grand and beautiful."

-  Introduction by Gu Liuxin, pp. 7-8.  Found in Mastering Yang Style Taijiquan.  Bu Fu Zhongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, Blue Snake Books, North Atlantic Books, 1999, 2006.  Glossary, bibliography, 226 pages.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided. 

Yang Taijiquan Quotations, Sayings, Lore, Classics, Principles

Chen Taijiquan Quotations, Sayings, Lore, Classics, Principles

T'ai Chi Ch'uan Classics: Bibliography, Links, Resources, Quotations

Cloud Hands Taijiquan

Thirteen Postures of Tai Chi Chuan