Chen Tai Chi Chuan, Old Frame, First Form

Chen Style Taijiquan, Old Frame First Form, Lao Jia Yi Lu
A hypertext notebook by Michael P. Garofalo.  

This webpage includes a detailed bibliography of books, media, and articles.  Extensive selection of Internet links. 
List of movement names in English, Chinese characters, Chinese Pinyin, French, German, and Spanish; and citations for sources of the movement names. 
Detailed list of DVDs and videos available online.
Extensive notes on the author's learning the Old Frame, First Routine, Lao Jia Yi Lu; and on learning Chen Style Taijiquan. 
Record of performance times of this form by many masters. 
Breakdown by sections of the form, with separate lists for each section.  General   information, history, facts, information, pointers, and quotations.  

Cannon Cane Taijiquan Routine

Cloud Hands Blog Repost from 2023:

Cannon Cane, Eight Immortals Cane Routine #2.  

A Hypertext Notebook by Michael P. Garofalo

Traditional Tai Chi Eight Immortals Cane, Routine Two (Cannon Cane). Demonstrated by Master Jesse Tsao. Instructional DVD, 65 minutes. Produced by Tai Chi Healthways, San Diego, 2008. Routine Two, Cannon Cane, is based on the Chen Style of Taijiquan. Master Tsao developed this cane form himself, with grandmaster Zhu Tiancai's support. "This is the answer for people looking for the martial arts aspect of Tai Chi. You will surely love the way Master Jessee Tsao presents to you this unique auncient practice. A short stick, umbrella, or any everyday object of the proper length can be used as a substitute for a cane. Like the Chen Style Tai Chi Cannon Fist, this routine is full of powerful moves and explosive strikes. Detailed instruction is provided in English, with front and back views. It is a good reference for home study, or a resource for instructor's teaching preparation. Suggest 30 class hours. (Difficulty: Intermediate through Advanced Levels). DVD-R, (62 minutes). There is a streaming version available through Amazon." VSCL

Mastering Tai Chi Cane for Health and Self-Defense. By Jesse Tsao, Ph.D., Tai Chi Healthways, 2022, 225 pages, $27.00.

"The cane has been used as a self-defense weapon for centuries. But it is more than just a weapon or a walking aid—it is a useful tool to practice the ancient Chinese art of tai chi and gain all the benefits of relaxation, health, and wellness for students of any age or fitness level. For the very first time, Master Jesse Tsao brings his fifty years of tai chi practice and training, combined with his PhD in Traditional Chinese Martial Arts Education, to this comprehensive guide to mastering the tai chi cane with routines he has created.

Rooted in the Taoist Eight Immortals legends, this book takes you through the steps of tai chi cane stretch and self-massage to increase flexibility, loosen tight muscles, and prepare the body for daily activities as well as stimulating energy points to open the body’s blockages and flush out stagnation and toxins to promote self-healing. Routine I blends the softer flow and circular movements of the popular Yang-style tai chi for stress management and personal fitness. And for students looking for training in cane self-defense, Routine II is based on the fast and vigorous practice of traditional Chen-style Cannon Fist that mixes robust leaps with explosive strikes—ideal for diehard martial artists.

With more than 300 photographs and illustrations, Mastering Tai Chi Cane for Health & Self-Defense provides clear, step-by-step instructions for each posture followed by key points for mastery, making it a perfect manual for beginners while the in-depth content will be invaluable to martial artists and tai chi instructors." VSCL.

Chen Tai Chi Chuan Short Forms

Chen 18 Taijiquan Short Form of Grandmaster Chen Zenglei

18 Movements Short Form

Notes by Michael P. Garofalo, Vancouver, Washington, 2024

Chen Taijiquan Short 18 Form of Grandmaster Chen Zenglei
Webpage by Michael P. Garofalo
Bibliography, links, resources, notes, quotes, videos, lists, photos, comments.

Chen's Taichi for Health and Wellness  By Grandmaster Chen Zenglei. White Bench Publications, Toronto, Canada, 2010, 94 pages. Warmup exercises, and detailed instructions with some photographs for the Chen 18 Short Form. Jack Yan is a collaborator  I like this book quite a bit.  $24.00 in 2/2021. VSCL.

Chen Style Taijiquan Short 18 Form  Performance by Grandmaster Chen Zhenglei  UTube, color, 3:38 Minutes, 2007.

The Chen Style Taijiquan for Life Enhancement. Written by Chen Zhenglei and translated by Xu Hailing. Zhongzhou Classic Publishing House, Zhengzhou, China, 2002. Text in English and Chinese.  ISBN: 7534821819.  149 pages. "Describes the principles of Chen style for life enhancement, basic training, Taiji Skills for Preserving Energy and the 18 Forms of the Chen Style. Many photos of Chen Zhenglei doing Exercises and forms. Chen Zhenglei is one of the top Chen stylists in China. Paperback, 149 pages, 5 1/2' by 8'. -  Wayfarer Publications "It covers the content of the health exercise silk reeling video, and is a useful reference,  giving more detail, especially on theory." This is a very expensive out of print book, not worth $150.00. I purchased back in 2004 for $25.00. VSCL.

Essence of Traditional Chen Style 18 Posture Short Form. Instructional DVD by Shifu Jiang Jian-ye.  Color, 87 Minutes. Capital District Tai Chi and Kung Fu Association of New York, 1997.  "Cheng Zheng Lei (the 19th generation of the Chen Family) created this form from the old style of Chen first and second routines.  It includes "silk reeling," fa jin (releasing energy), and balance.  This short form is a good introduction for beginners or for those with little Chen style experience." "A good introductory Chen form that includes silk reeling and fajing movements as well as other characteristics of the Chen first and second routines. Chen Zhenglei, one of today's top Chen stylists, created the form.There is a demonstration of the entire form followed by step-by-step teaching in slow motion with 2-4 views, from the front, back and side. There are front and back demonstrations of each segment (5 to 7 moves each.)  At the end of the teaching there are demonstrations, front and back. There are also excerpts from other Chen forms." - Wayfarer Publications. CDTKA.  VSCL. I use a Cboy V-Zon portable DVD player and this DVD works fine because of the way it is organized.   

 

Chen Style Taijiquan
Grandmaster Chen Zhenglei's Short 18 Movements Tai Chi Hand Form, 2001
List of 18 Movements

 

1.     Beginning Posture of Taiji    (Taiji Chu Shi) 

2.     Buddha's Warrior Attendant Pounds the Mortar   (Jin Gang Dao Dui) 

3.     Lazily Tying One's Coat   (Lan Zha Yi)   

4.     Six Sealing and Four Closing   (Liu Feng Si Bi)    

5.     Single Whip   (Dan Bian)  

6.     White Crane Spreads Its Wings   (Bai E Liang Chi) 

7.     Walk Diagonally   (Xie Xing)    

8.     Brush Knee   (Lou Xi) 

9.     Stepping to Both Sides   (Ao Bu)    

10.   Cover Hands and Strike with Fist   (Yan Shou Gong Quan)    

11.   High Pat on the Horse   (Gao Tan Ma)   

12.   Kick with the Left Heel    (Zuo Deng Yi Gen) 

13.   Jade Maiden Working Her Loom   (Yu Nu Chuan Suo)    

14.   Cloud Hands   (Yun Shou)     

15.   Turn Body with Double Lotus Kick    (Zhuan Shen Shuang Bai Lian) 

16.   Cannon Fist Over the Head   (Dan Tou Pao)    

17.   Buddha's Warrior Attendant Pounds the Mortar   (Jin Gang Dao Dui)    

18.   Closing Posture of Taiji   (Taiji Shou Shi)      

 

Chen Taijiquan Short 18 Form of Grandmaster Chen Zenglei. By Michael P. Garofalo. Bibliography, links, resources, notes, information, lists, practices, quotes.

List of Movements in Grandmaster Chen Zhenglei's Short 18 Form  (1 Page, PDF)  English Only

Cape Lookout Yurt Camping/Retreat

Repeat Post from February, 2022:

This is my second Yurt Camping trip this year to Cape Lookout State Park in Northwestern Coastal Oregon, about 15 miles west of Tillamook.  Here is a post from my last trip on February 7, 2022.  

I will add photos and comments about my current trip on October 10,2022, next Friday 10/14, after I return home to my computer and an Internet connection.  Therefore, no blog posts until 10/14.  

Report from October 10, 2022:

Nice paved campground areas for the solo practice of Chen Taijiquan.  
Weather expected: Low of 47F, High of 65F, light winds, overcast in morning and sunny in afternoon, no rain predicted.  
I have an injured right thumb and hand, kept in a large black support brace (soft cast).  This slows my ability to move camping support items.  No fractures per Xrays, and orthopedic physical therapy scheduled in two weeks.  Lots of fumbling when handling things.
Driving route the same as in last February.  

Now Reading:

"The Sea and Civilization: A Maritime History of the World."  By Lincoln Paine.  Vintage Books, 2013, 744 pages, extensive notes, bibliography, and index.  VSCL.

"Waves and Beaches: The Powerful Dynamics of Sea and Coast."  By Willard Bascom and Kim McCoy.  Patagonia, 1964 and 2020, 401 pages, index.  VSCL. 

"Therapy of Desire: by Martha Nussbaum.  Hellenistic Ethics: Aristotle, Epicureans, Skeptics, and Stoics.

Chen Taijiquan Books

Report from February 7, 2022:

I drove from Vancouver, through Portland, out west by Beaverton and Hillsboro, and out into the farmlands and vineyards near Banks, Oregon.  From Banks, on Oregon Road 26, I drove the 50 miles through the coastal mountains and the Tillamook State Forest.  The road has many small homes along its course west up along Gales Creek up to the 1,500 foot summit, and then down the rugged Wilson River Canyon to the Tillamook Valley.  There are an astounding number white trunked deciduous trees (alders, poplars) along this impressive Wilson River Canyon.  

It is 100 miles from my home in Vancouver to Cape Lookout State Park.    

I drove 6 miles west out on Bayocean Road to where it dead ends because of rock slides.  The road goes along the southwest side of Tillamook Bay.  I did not drive out on the gravel Bayocean Dike Road all the way to the south jetty of Tillamook Bay.  It was very foggy at this time.  Dramatic!!  Nobody out and about today ... deserted foggy Bay waters rising and falling twice a day.  

Very little traffic today from Banks to Cape Lookout State Park.  How pleasant a drive for sightseeing.  

The fog lifted in the afternoon over low tide at Netarts Bay.

Here are some photographs by me from this Cape Lookout Trip:

The State Park campground is 6 miles from the village of Netarts, and 11 miles from downtown Tillamook. 

In the last two decades, I have camped in a Yurt at Cape Lookout State Park twice before, and once in a tent.  There are 210 campsites and 13 Yurts here.  Check in at 4:00 pm, and checkout at 10 am.  Most of the campground was closed, only Loop C was open.  All the Yurts were used, and about 15 trailers/RVs were in the campground.  

There are many hiking trails in the Park in the Sitka Spruce forest.  Also, nice roads for bicycling and walking (especially since so few people were here).  There are many miles of sandy beach and surf to walk along because the Park is on the long sand spit that creates the west side of shallow Netarts Bay.  All the steep hills to the east of the Park are heavily forested.  

There is considerable logging in the mountains surrounding the Tillamook Valley.  As is true for all the Oregon and Washington coastal mountain ranges.  

Sand Spit of Netarts Bay
Looking North
From the Internet

Since there will be lots of darkness and probably some rain, a winter coastal solo camper needs books to read, DVDs or CDs to use on a laptop, ebooks.  There was decent smart cellphone T-Mobile access to the Internet.

I brought my Kindle ebook reader, my HP laptop computer with software such as my laptop Kindle ebook reader, Adobe Lightroom and Adobe Photoshop, and the Microsoft 365 Suite.  Brought my Canon SX740 camera and cellphone.  

In the next two weeks I will be reading the two following books. 

Adobe Photoshop Lightroom Classic For Dummies. By Rob Sylvan.  VSCL, my book.  

The Northwest Coast: Or, Three Year's Residence in Washington Territory.  By James G. Swan.  Introduction by Norman H. Clark.  University of Washington, 1857, 1969, 1999.  429 pages.  FVRL library book.  

Here is some additional information about the Cape Lookout Area: Netarts Bay, Cape Lookout State Park, Tillamook, Tillamook Bay.

Cape Lookout State Park     Images   Many options for walking and hiking in this part of the rugged Oregon coastline. 

Cape Lookout State Park

Four Days in Grayland   By Michael P. Garofalo.   Camping and travel adventures in the Pacific Northwest. 

Yurt Camping in the Coastal Northwest     By Michael P. Garofalo

Cape Meares State Scenic Viewpoint

Clay Myers State Natural Area

Bob Straub State Park

Cape Lookout Hiking Trail

Tillamook Coast Visitors Guide

North Coast Food Trail

Munson Creek Falls State Natural Site

Sand Lake Recreation Area

Three Capes Scenic Loop

Pacific City  Population 1,000

Northwest Coastal Oregon Travel Guide: Astoria to Cape Lookout.  By Mike Garofalo.  

Netarts, Oregon   Population 744   Images   Unincorporated community.   On Oregon 131, Trees to the Sea Highway.  Off of US 101. 

"Netarts is a small community situated at the mouth of Netarts Bay, just south of Oceanside. Found amid lush coastal rainforest, Netarts, in the language of the local Tillamook tribe, means “near the water.”  On the shore of Netarts Bay, the town is separated from the Pacific Ocean by a long, club-shaped stretch of forested sand called Netarts Spit. This was once the earliest settlement site of the Tillamook Indians. Inside the bay, at low tide, many search for different varieties of clam, and a nearby marina offers boat and crab pot rentals. Nearby Cape Lookout State Park, on the opposite shore of Netarts Bay, has tent camping, yurts, cabins, and a rewarding hike to a great, panoramic vista for whale watching."
-  Netarts Bay Travel
 

Netarts - Cafes

Netarts Bay 

Netarts Bay Trip Advisor

Netarts Bay Travel

General History of the Netarts Bay Area, By William Hawkins, 1994  PDF 

Where to Clam and Crab in Netarts Bay  By Oregon Fish and Game Department  Includes Map

Netarts Travel

Naveen's Bayside Market and Deli in Netarts

Netarts - Tillamook Coast

The Schooner Restaurant and Lounge in Netarts  Very good meals!  

 

Netarts Bay Geology

Netarts Bay, at maximum high tide, is 9 feet deep on the average. 

Beach Sand Composition Geology

Three Arch Rocks

Three Arch Rocks National Wildlife Refuge

Zeolites of Tillamook Seashore

Northwest Coast: A Natural History.  By Stewart T. Schultz.  Portland, Timber Press, 1990, index, bibliography, 389 pages.  VSCL. 

"Netarts Bay is an estuarine bay on the northern Oregon Coast of the U.S. state of Oregon, located about 5 miles (8.0 km) southwest of Tillamook. The unincorporated community of Netarts is located on the north end of the bay and Netarts Bay Shellfish Preserve, managed by Oregon Department of Fish and Wildlife, is located on the south side of the bay.[1] The sand spit on the west side of Netarts bay is part of Cape Lookout State Park.  The bay is approximately 5 by 1.5 miles (8.0 by 2.4 km) and totals 2,325 acres (9.41 km2) in area, making it Oregon's seventh largest bay.[2] Of that, 812 acres (3.29 km2) are permanently submerged—the balance of 1,513 acres (6.12 km2) is intertidal land.[2] It experiences a maximum tidal range of 9 feet (3 m).  The bay is part of a watershed of 13 square miles (34 km2)[2] that is fed by at least 16 small creeks. From north to south, there is Fall Creek, Hodgdon Creek, O'Hara Creek, Rice Creek, two unnamed creeks, Yager Creek, three unnamed creeks, Whiskey Creek, an unnamed creek, Austin Creek, two unnamed creeks, and Jackson Creek."
- Netarts Bay 

 

"Oregon is blessed with the vision of former Governor Oswald West who legislated that all of Oregon’s coastline be accessible to everyone. This was remarkable foresight given the state’s sparse population in 1911. More than 150 years later we appreciate his commitment to beauty beholden to all."

"Another common question about our sandy beach is, “Why does sand squeak when you walk on it?” The answer is that the music is caused by friction from the sand grains rubbing against each other as we apply weight through our footsteps as we scoot our feet through the sand. However, there are certain conditions to be met. The type of sand that squeaks is usually a silicate, a feldspar, or a carbonate, the grains must be rounded (no sharp corners or edges), they should be around 300 micrometers in diameter, and they squeak best when they are dry (moisture on the grains acts as a lubricant, decreasing the friction)."
-  Jim Young, Oceanside, Oregon

Chen Style Taijiquan Broadsword Dao 23 Form

Back on June 14, 2010, I was working with a friend on the Chen Broadsword Form, 23 Movements.  

This popular Chen broadsword form was created in the 1930's by Chen Zhaopei (1893-1972). 

List of Movements of Chen Dao Broadsword 23 Form.  1 page. 

List of Movements in Five Languages 

Bibliography, Resources, Links

Here are two instructional resources that I am using to learn this form:

Chen Style Taijiquan: Sword and Broadsword.   By Chen Zhenglei.  Translated by Zhang XinHu, Chen Bin, Xu Hailiang, and Gregory Bissell.  Tai Chi Centre, 2003.  367 pages.  ISBN: 7534823218.   This book is in English.  Detailed descriptions, with photographs, of the first form, sword form and broadsword form.  An excellent companion to Chen Zenglei's instructional DVDs, with English narration.  Review by Herbert O. Rich: "This is the first translated volume of Grandmaster Chen Zhenglei's three-volume set entitled "A Compendium of Taiji Boxing and Weapons".  Chen Zhenglei is famed as a 19th generation Grandmaster of traditional Chen Style Taijiquan (Tai Chi Chuan). He is known to Taijiquan enthusiasts the world over for his skill and ability in teaching.  This book is a detailed instruction manual for the basic set (or form) of the Laojia ("old frame") Chen style, as well as the single broadsword and straight sword forms.  Profusely illustrated, it describes basic theory, physical requirements, postural movements, Qi circulation, and self defense applications for each of the postures of the form."  The 23 movement broadsword form is described in detail, with many black and white photographs, on pages 322-360.  VSCL. 

Traditional Chen Family Tai Chi Broadsword.  Instructional videotape or DVD by Shifu Jiang Jian-ye.  70 minutes.  Detailed instructions, repetitions, and demonstrations.   Jiang's Tai Chi Videos.  He teaches the 23 movement form developed by Chen Zhaopei in 1933.  "By Jiang Jian-ye. This classic weapon routine enhances fajin, relaxed explosive release of force, and silk reeling energy. Jiang, who studied intensively in China, demonstrates the 23-movement form from the back at the beginning of the tape and multiple times, back and front, at the conclusion. Teaching of the movements uses multiple repetitions and camera angles an reviews of segments.  70 Min.  $39.95."  - Wayfarer Catalog.  Traditional Chen Family Tai Chi Broadsword.  Instruction and demonstration by Shifu Jiang Jian-ye.  Available in VHS and DVD media formats.  70 minutes.  Shifu Jiang demonstrates and carefully and slowly teaches the 23 movement form.  He teaches the form in a step-by-step and movement by movement manner.  Each movement is repeated from 3-5 times, slowly and at normal speed.  Each movement is show from front, back and side views.  Jiang's Tai Chi Videos.  VSCL.  

Cannon Cane: Eight Immortals Chen Taijiquan Cane Routine II

 

Eight Immortals Taijiquan Cane
Cannon Cane, Routine Two
Based on the Chen Style of Taijiquan
Created and Taught by Master Jesse Tsao, PhD.

List of Postures, Movements, Forms 

Section I

1.  Opening Form

2.  Lazily Tying Coat

3.  Six-Seal and Four Close
4.  Single Whip
5.  Striking Left and Right
6.  Wrapping Head with the Cane
7.  Uppercuts Left and Right
8.  Grand Eagle Spreads Wings
9.  Embracing the Moon
10.  Cat Catches Rat
11.  Golden Rooster Standing on One Foot
12.  Whipping Sleeves and Slamming Cane
13.  Overturn the Ocean 

Section II

14.  Dragon’s Tail Stirring Water
15.  Pinwheel Cane
16.  Fair Lady Works at Shuttles
17.  Batting a Home Run
18.  Ruthless Lord Holds Up Flag 

Section III

19.  Strike Low and Strike High
20.  Dragon Descends into Ocean
21.  Dragon Emerges from Water
22.  Parry Left and Right
23.  Turn-Around Strike
24.  Dragon Swings Tail
25.  Head Smashing Cane
26.  Lock Front Door 

Section IV 

27.  Black Bear Turns Around
28.  Lock Back Door
29.  Heart Thrusting Cane
30.  Waist Blocking Cane
31.  Crotch Striking Cane
32.  Head Striking Cane
33.  Dragon’s Head Up
34.  Dragon Coiling Around Pillar
35.  Wind Devil Cane
36.  Closing Form

 

Mastering Tai Chi Cane for Health and Self-Defense. By Jesse Tsao, PhD. Tai Chi Healthways, 2022, 225 pages.

Traditional Tai Chi Eight Immortals Cane, Routine 2 (Cannon Cane, Chen Style).  By Jesse Tsao, PhD.  Tai Chi Healthways, Instructional DVD 62 Minutes. 

Way of the Short Staff  By Michael P. Garofalo, M.S.  A comprehensive guide to the practice of the short staff, cane, jo, walking stick, gun, zhang, whip staff, 13 Hands Staff, and related wood short staff weapons.  A detailed and annotated guide, bibliography, lists of links, resources, instructional media, online videos, and lessons.  Includes use of the short staff and cane in martial arts, self-defense, walking and hiking.  Separate sections on Aikido Jo, Cane, Taijiquan cane and staff, Jodo, exercises with a short staff, selected quotations, techniques, selecting and purchasing a short staff, tips and suggestions, and a long section on the lore, legends, and Magick of the short staff.  Includes "Shifu Miao Zhang Points the Way."

 Cloud Hands Taijiquan, Valley Spirit Center, Fir Grove, Vancouver, Washington.  List by Michael P. Garofalo, September 24, 2022. 

Eight Immortals Taijiquan Cannon Cane Routine

1.  Opening Form  Section 1

2.  Lazily Tying Coat

3.  Six-Seal and Four Close
4.  Single Whip
5.  Striking Left and Right
6.  Wrapping Head with the Cane
7.  Uppercuts Left and Right
8.  Grand Eagle Spreads Wings
9.  Embracing the Moon
10.  Cat Catches Rat
11.  Golden Rooster Standing on One Foot
12.  Whipping Sleeves and Slamming Cane
13.  Overturn the Ocean

14.  Dragon’s Tail Stirring Water  Section 2
15.  Pinwheel Cane
16.  Fair Lady Works at Shuttles
17.  Batting a Home Run
18.  Ruthless Lord Holds Up Flag

19.  Strike Low and Strike High  Section 3
20.  Dragon Descends into Ocean
21.  Dragon Emerges from Water
22.  Parry Left and Right
23.  Turn-Around Strike
24.  Dragon Swings Tail
25.  Head Smashing Cane
26.  Lock Front Door

27.  Black Bear Turns Around  Section 4
28.  Lock Back Door
29.  Heart Thrusting Cane
30.  Waist Blocking Cane
31.  Crotch Striking Cane
32.  Head Striking Cane
33.  Dragon’s Head Up
34.  Dragon Coiling Around Pillar
35.  Wind Devil Cane
36.  Closing Form

 

Chen Taijiquan 19 Form

 

I am learning this short Taiji form from Sifu Ken Gullette, from his excellent instructional DVD.  I'm still kind of stiff in my movements.  Feel I have good ground path connection and shifting weight into sides.  No sense of Dantien circling yet.  Can repeat, on my own, up to Move 13.  

"The Chen 19 Form was created by Grandmaster Chen Xiao Wang in 1995 in response to demand from students around the world for a short routine suitable for beginners. The form is composed of 19 movements (and so its name) , divided into four sections. The form is easy for novice to learn, yet offers the experienced practitioner room to express and develop the basic principles, energies and techniques of the style. The form is a combination of postures from the three traditional Chen style taijiquan routines: Lao Jia (Old Frame), Xin Jia (New Frame), and the Xiao Jia (Small Frame). It contains several postures from the Xin Jia style, including Shang Bu Xie Xing, Dao Juan Hong, and Yeh Ma Fen Zhong. These postures are fairly simple, and avoid the complex coils that are the signature of the style. Also included are postures from the Xiao Jia style, including Shuang Tui Shou, Shan Tong Bei, and Liu Feng Si Bi. The remainder of the form (about 2/3) is from the Lao Jia Yi Lu routine."
- Madison Chen Style Taijiquan Studio

The Chen Taijiquan 19 Form of Grandmaster Chen Xiao Wang
Research and Study of the 19 Form by Michael P. Garofalo
2018-2023

"This form was developed by Chen Xiao Wang, 19th generation grandmaster of Chen Style Taijiquan. It serves as a good introduction to important moves in the primary Chen form, lao jia yi lu. It is an easy form to begin utilizing Chen Xiao Wang's reeling silk principles. It is also very well balanced with right-side/left side moves. Postures of this form are derived from Chen “first set” forms as listed below: New Frame First set (Xin Jia Yi Lu): Step up walk obliquely (Shang bu xie xing), Whirling upper arms (Dao juan hong), Part wild horse’s mane (Yeh ma fen zhong). Small Frame First set (Xiao Jia Yi Lu): Push with both hands (Shuang tui shou), Flashing the back (Shan tong bei), and Six sealing four closing (Liu feng si bi). Old Frame First Set (Lao Jia Yi Lu) – Remainder of moves. The form is composed of four sections that run back and forth on a straight line, with each section primarily running in one direction."
-  Rochester Chen Style Tai Chi Chuan

The Chen Taijiquan 19 Form of Grandmaster Chen Xiao Wang
Research and Study of the 19 Form by Michael P. Garofalo
2018-2023

Tai Chi Chuan at a Faster Pace

Repost from 2012 from Red Bluff, regarding some of the Taijiquan Practices when I was 66 years of age. Now, at the age of 78, my energy levels are lower. Slow Taijiquan, qigong/yoga, moderate strength training, and walks on flat ground are more my style now.  Heart disease has slowed my pace.

For two decades I have practiced the Yang style of Taijiquan at a slow, steady, even, smooth and meditative pace.  The Sun style of Taijiquan is a bit faster with short quick steps.  Since I began to practice martial arts routines and forms with a cane weapon, and with my beginning the practice of Chen Style Taijiquan, I have been increasing my speed and power while doing these forms.  This has posed a new challenge for my cardio-vascular conditioning level, for my physical agility and coordination levels, and for my 66 year old body overall.  I really enjoy the new challenge. 

"Chen Style Taiji is perhaps the most overtly martial of all Taijiquan styles.  Most Chen Style forms are fast.  These include Second Form (Cannon Bashing), saber, double saber, spear, long staff, short staff, three-opponent staff, flaive, punching bags, and several combat exercises.  The only two forms that are decidedly slow are the First Form and the straight sword.  

Kinetic movements (meaning, again, movements that depend on momentum) must be trained at speed.  Any time you have a weapon in your hands that swings or spins, you must actually swing it or spin it in order to learn its behavior.  If you try to practice it slowly, you will not receive feedback from the weapon's own kinetic properties, and will consequently never learn how to exploit them.  Without kinetic training, you will always be fighting the weapon.  

In certain situations, you need to wield your own body kinetically.  Chen Taiji's Second Form (Cannon Bashing) is designed for exactly that purpose.  Any movement in which you sweep, leap, close quickly with the opponent, change orientation in mid-air, or swing around to attack from a different direction must similarly be trained at speed.  These are all movements that exploit the body's mass and momentum."
-  Mark Chen, Old Frame Chen Family Taijiquan, p. 86

Chen Taijiquan, Cannon Fist, Old Frame, Second Form, Laojia Erlu

Chen Tai Chi Chuan Short 18 Movement Form

From 2006 to 2016, I enjoyed practicing this short Chen Taijiquan 18 Form.  This short Chen Taijiquan 18 Form was developed by Grandmaster Chen Zhenglei in 2001.  I taught this short form to my students at the Tehama Family Fitness Center in Red Bluff, California, and at the Valley Spirit Center.  

Due to a variety of factors and causes, I have let my skills in performing this nice Taiji form weaken and lapse.  Therefore, I am resuming the study and practice of this Chen short form starting on November 1, 2023. I've focused more on walking, yoga, and gardening for the last five monts, rather than Taijiquan.


Chen Taijiquan Short 18 Movement Form Webpage

List of Movements of the Chen Taijiquan 18 Movement Short Form

Chen Taijiquan Old Frame First Form Laojia Yilu Webpage


Chen Style Tai Chi Essential 18 Postures with Patrick Martin.  Instructional DVD, 2 DVDs, 238 minutes.  Disk 1, 130 Minutes.  Jade Dragon Tai Chi International, Empty Circle Productions, 2008.  VSCL.  Patrick Martin is a student of Grandmaster Chen Zhenglei, and has been practicing and teaching Chen style Tai Chi for the last 20 years.  Detailed instructions for each movement sequence.  This DVD would be my first choice for an excellent instructional DVD on the Chen 18 Form.  

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."
-  Carol Welch 

"Knowing is not enough, we must apply.  Willing is not enough, we must do."
-  Bruce Lee  

"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new.  But there is no real security in what is no longer meaningful.  There is more security in the adventurous and exciting, for in movement there is life, and in change there is power."
-  Alan Cohen 

Chen Style Taijiquan Short Hand Form, 18 Movements
Created by Grandmaster Chen Zhenglei

Bibliography, Resources, List of Movements, Resources, Links, Instructions, Comments
Webpage by Michael Garofalo

List of Movements in Grandmaster Chen Zhenglei's Short 18 Form  (1 Page, PDF)  English Only  

List of Movements in Grandmaster Chen Zhenglei's Short 18 Form  (1Page, PDF)  English and Chinese   

List of Movements in Chen Taijiquan, Old Frame, First Form, Laojia Yilu   (2 pages, PDF)  English and Chinese 

Chen Style Taijiquan

Tai Chi for Health by Grandmaster Chen Zhenglei

Chen Broadsword (Saber) 23 Movement Form

Watch Grandmaster Chen Zhenglei perform the short form he created:

Establish and Maintain Ground Force Path: A Beginner's Notes

 

"Rule One:  Stand Up! Warm up. Then do your Taijiquan."
- Mike Garofalo, 2000

Establish and Maintain Ground Force Path: 
A Beginner's Notes 

By Michael P. Garofalo

Ongoing From: September 9, 2022 - 

Interpretation and Skill #1. Sink, Root, Settle, Transfer, Dissolve

You use and apply a technique: gradually loosening some muscles, sinking the entire body, going lower and lower relative to incoming outsides forces, e.g., somebody in front of you slipping and falling into you.  Maintain your balance.  Don't stumble.  Absorbing and deflecting incoming forces down, down, down ... into the LEGS (glutes, quadriceps, hamstrings, calves, ankles, feet, shoes, into the Earth or hard floor below your shoes/feet).  Allow the incoming force to flow down and through your body into the Earth.  Imagine some aspect of your body's somatic or perceptual or your mind's flights of fancy being released downward into the Earth.  Root your feet into the Earth!  Brace yourself.  Stand loose, sink, allow and draw into the ground, being as uncannily strong and tough as needed.  

Exercise 1.  Isometric Posture Work: Single Whip

Hold a posture for 1 minute, without strain.  For example, assume the Chen Taijiquan Single Whip posture.  Then, hold still, and do this Single Whip isometric exercise for 1 minute.  As the weeks and months of daily practice of Single Whip change your body, you can add multiple 1-2 minute intervals in this isometric pose each day.  Make increases slowly!  
Interpretation and Skill #1. Sink, Root, Settle, Transfer, Dissolve

Here is Master Chen Xiaowang's Chen Taijiquan Single Whip:  

This Single Whip landing point posture, which you hold still for 1 minute minimum, looks nearly the same as Hatha Yoga's Warrior II (Virabhadrasana - the Distinguished  Hero). The movement sequence for this Chen Taijiquan Single Whip looks like:

In position 5e of Single Whip, the weight is 65L bent/35R straight.  Enjoy being settled, erect confident, loose, ready, strong, aware, seemingly unmovable, balanced, a bit stubborn, rooted into the Earth, a somatic potential of coiled energy ready to uncoil as Peng Jin!  

Or, HOLD STILL in the posture of Fair Lady Works Her Shuttles, or Standing Post, or San Ti Shi, or Brush Knee, or Tadasana ...

for 1 minute or longer each day.  Increase dosage slowly over time.  Sink your body-weight downward into the Earth.  Your feet are strong, sturdy, flexible absorbers. Try to use less effort.  Get loose and settle in 'balanced bliss' until you start to stress and strain and sweat from this effective traditional isometric exercise.  

Rest in peace: the Blond Bomber, Dave Draper; the Italian Chiropractor Strongman, Franco Columbo.
These guys could let heavy squat loads sink into the Earth.  Absorbing these intense downward forces, reeving up their engines, coiling up, then exploding fa jin, lifting till they Stood up Again.

Kung Fu theorists and practitioners emphasize staying balanced, centered, in control appropriate to circumstances, calm, focused.  We allow our life's events to flow more peacefully, smoothly, and happily.  We utilize practical coping, useful support, and toughening tactics.

I once read The Warriors of Stillness by Jan Dierperspot circa 1980, 240 pages.  These Qigong (Daoyin) practitioners would gather together in Walnut Creek, CA, in the SanFran/Oakland region, and hold static postures for long periods of time in silence.  This was rigorous isometric exercising.  Connecting with the Earth, grounding and centering, imagining being as tough and still as a Post in the Ground.  

I sat on the ground, in Half-Lotus, circa 1986, empty-minded (Zaowang), moving little, staying awake, and listening.  After an hour, the Chan Buddhist Retreat bell sounded.  We then all stood up and walked slowly in a circle - Kinshin.  Not, however, circle walking like in bagua-zhang internal martial arts.

We earthly beings are under the constant press and pull of Gravity.  We swim in an invisible sea of Gravity.  Walk up and down steps and you can feel Gravity.  Just standing or walking in some way defies Gravity.  You have better pay close attention to Gravity - or Else!  Gravity can smash you on the Ground!!!  

Read the book The Longevity Plan by John D. Day, M.D.  Find new ways to Get Grounded, Get Down to Earth, Embracing Mother Earth.  Set down some positive community roots down where you live.  Use positive images and thoughts to enhance your balanced, centered, resilient, strong, healthy lifestyle.  Share with others.  

Two Person Playing Options 
Interpretation and Skill #1. Sink, Root, Settle, Transfer, Dissolve

Person 1  Hold a posture, e.g., Single Whip or Brush Knee.  Ground Yourself.  Establish and Maintain the Ground Force Path. Settle into the Earth.  Transfer and dissolve incoming energies downward into the Foundation of the Earth in our everyday ocean of Gravity.  Observe. Sense.  

Person 2  Gently pushes you to try to force you off-balance. Safely use more pushing force to move Person 1 off their center, to uproot them.  Observe.  Sense.  

Push Hands Two Person Exercises, both Standing and Moving
Trying to uproot each other, deflect incoming energies.  

Interpretation and Skill #2.

Chen Taijiquan Broadsword Routine

Chen Style Tai Chi Chuan Saber (Dao, Broadsword) Form.  23 Movement Form.

This 23 Movement Single Broadsword (Dao) Form was Created by Chen Zhaopei (1893-1972), 18th Generation Chen Style Taijiquan Grandmaster, in the 1930's. 

Chen Style Taijiquan Broadsword Form, List of 23 Movements (PDF)

Chen Style Taijiquan

Chen Taijiquan Old Frame First Form


Chen Tai Chi Broadsword Form.  Instructional DVD by Sifu Ken Gullette.  "Sifu Gullette takes you into the Chen Tai Chi Broadsword Form in a way that no other DVD or VCD does. Ken's experience with the broadsword, both as a tournament champion and teacher, adds a new level of information that martial artists around the world have come to expect from him.  For centuries, this form had only 13 movements. In the 1930's Chen Zhaopei added 9 more to create the form that's practiced today by the Chen family. This is the form that Sifu Gullette learned from Grandmaster Chen Xiaowang's students, Master Ren Guangyi and disciples Jim and Angela Criscimagna.  In this DVD, you'll see the complete form with front and rear views. You'll get individual instruction on each movement in the form--step by step--with an emphasis on the internal body mechanics. You'll also learn the fighting applications for each movement. In a special section, you'll also learn basic broadsword techniques that can be used in any style of martial arts -- blocks, deflections, cutting techniques, stances, plus you'll learn how to use a scabbard in combat."

  

   "The Chen-style Single Broadsword Routine is a kind of the Chen-style Taiji short weapons.  There are thirteen movement in the routine, so it is called the 'thirteen broadswords.'  From 1930 to 1938, the famous Taijiquan master, the Chen-Family descendent of the eighteenth generation, Chen Zhaopei had added nine movements at the basic of original routine during teaching Taijiquan in Nanjing city.  So it became the popular Taiji Single Broadsword routine in Chenjiagou village.
    The Chen-style Taiji Single Broadsword routine is short and refined, the usages of the forms are clear.  There are thirteen kinds of rolling, closing, pricking, blocking, cutting, hacking, scooping, cross-cutting, twisting, shaking, supporting, slicing and tilting.  They really reflect the characteristics of the Chen-style Taiji Single Broadsword, combining hardness and softness in harmony, equaling stress the quickness and slowness, dodging and transfers, relaxing and nimble, springing and shaking, sticking to each other without being separated, twine to neutralize the force.  It remains the momentum of liking a fierce tiger and cutting forcefully to the Hua Mountain.  It's short weapon, but it can be used as a long weapon."
-   Chen Zenglei, Chen Style Taijiquan, Sword and Broadsword, 2003, p. 322