Now that we're doing Tai Chi Chuan (as opposed to just Cosmos Chi Kung), we should begin to practice longer. Instead of a maximum of 15 minutes, we move up to a minimum of 25 minutes. Remember that this art requires more effort than Cosmos Chi Kung, but also offers a bigger payoff.
The 25-minute session consists of 5 parts. I call these "The Basic Five."
Dynamic Patterns
Chi Flow
Internal Force Training
Tai Chi Chuan Patterns
Entering Stillness
Each part of The Basic Five should take roughly five minutes total. You'll spread out the chi flow and the stillness, but you should still think of spending roughly five minutes on each of The Basic Five.
1. Dynamic Patterns: Choose any five patterns than you know, including exercises from other classes. You should include some exercises for flexibility. You can rotate through various patterns day to day, or repeat the same ones over and over.
2. Chi Flow: Go into chi flow as needed. Whenever you feel like you need or want to let your chi flow, do it.
3. Internal Force Training: Choose any methods that you've learned from me. Examples are: Lifting Water, The Three Circle Stance, and the Bow-Arrow Stance.
4. Tai Chi Patterns: Try to flow through Tai Chi patterns for 5 minutes straight. If all you know is an individual pattern, then practice that. If you know a sequence (a short combination of patterns), then practice that. If you know a complete set (a longer combination of patterns), then practice that.
5. Entering Stillness: Bookend your practice with stillness - about 2 minutes in the beginning, and 2 minutes at the end. Don't forget that the original aim of this art was to develop mental clarity and cultivate the spirit.
Sample Routines
Below are some good practice routines. Remember: make
sure that you don't over-practice. Whether you practice
for 25 minutes or 50, you should feel fresh after the
session. And most importantly -- enjoy your practice!
Sample Routine #1
Entering Stillness (2 minutes)
5 Dynamic Patterns (5 minutes)
Embracing the Cosmos
Embracing the Buddha
Immortal Drinking Water
Touching Toes
Dancing Fairy
Chi Flow (2 minutes)
Force Training (5 minutes)
Lifting Water
Chi Flow (2 minutes)
Tai Chi Patterns
(5 minutes)
Cloud Hands
Chi Flow (2 minutes)
Entering Zen (2 minutes)
Sample Routine #2
Entering Stillness (2 minutes)
5 Dynamic Patterns (5 minutes)
Embracing the Cosmos
Carrying the Moon
Rotating Knees
Immortal Drinking Water
Touching Toes
Chi Flow (2 minutes)
Force Training (5 minutes)
The Three Circle Stance
Chi Flow (2 minutes)
Tai Chi Patterns
(5 minutes)
Immortal Emerges Cave
Carrying the Cosmos
Chi Flow (2 minutes)
Entering Stillness (2 minutes)
Gradually, you can start to customize your
own routine. Experiment with what works best for you.
Remember that Shaolin Kung Fu must be alive, and this
also applies to your practice. Don't worry about covering
all of the material every day. Unless you are practicing
2 hours a day, it will be virtually impossible. Instead,
mix things up. And most importantly, have fun. Shaolin
Kung Fu is meant to enrich our lives, not enslave us.
Fundamental Patterns
Below some of the fundamental patterns. Click
on the highlighted names for images:
Embracing the Cosmos
Three Levels Down to Earth
Dancing Crane
Touching Toes
Lifting Water
Bow Arrow Stance
Carrying the Cosmos........Immortal Waving Sleeves
Dragons Playing with Pearl.......Push Boat Along the Flow
Black Bear Sinks Hips..........Open Window Look at Moon
Tai Chi forms
Below is a video of my classmate, Sifu Robin, demonstrating the complete
form called "Cloud Hands". This Tai
Chi Chuan form is a simplified form, but it incorporates all of
the major Tai Chi Chuan movements. It is also comprehensive
in terms of combat application, health, and energy
cultivation.
