Tai Chi "40 forms"

Introduction

The "40 forms" Tai Tzi Tsuan (Tai Chi) set of techniques was created from the "traditional" 108 forms, by removing repetitions and some minor adjustments of the technique. The idea was to create a straightforward form, that is shorter, but still includes all the essential movements.

Therefore, we now have 3 "major" forms (there are many other forms, and they are important, too. The fact that I do not call them "major" should not misgiude you). The first is "24 forms", that by all means should be learned first. It is easier to learn, and some skills that are assumed present in 40 or 108 forms students, are emphasized in 24 forms.

The second one is "40 forms". It is a "fully functional" one, and people that prefer to skip it and jump right to 108, probably make a mistake.

The 108 is the third, the longest one. If you are already familiar with the "40 forms", learning "108" is just the mater of remembering the order of already familiar techniques.

In this tutorial, we will focus on the "40 forms" of Tai Tzi Tsuan of the style Yan, called after the master Yan Lu Chan.

Tai Tzi means "the great limit". Tsuan means "fist". The fist of the great limit. The "limit" is a metaphor here, as many other things in Chinese philosophy, there is no limit, but only our quest for it.

Fair warning

One disadvantage the book has, when you compare it to the live class is the fact, that in the class the teacher can repeat the "rules" many times. Like "keep your back straight". In the book I can only do it here and there, otherwise the book will be too long. Nevertheless, there is a reason teachers repeat these rules, and the reason is - the students, especially the beginners, break these rules EVERY time they can. This was your fair warning. Learn the "rules", or find some other name for what you are doing, as it is not going to be "Tai Chi".

Points

In the text, I am referring to some points located on the energy meridians. The list of points can be found at the web site.

Sample

0. Initial form.

Tsi Shi

North.

Initial position: heels together, toes together, knees straight, but not locked (just slightly bent). Palms are turned towards the body, touching the sides of the thighs.

In this position, enter the "Chi Gun state", also called "U-dzi" ("U" as in "book"), the state of a complete mental relaxation, with no thoughts.

Feel your body growing, and dissolving. Of course, at the beginning you will just pretend to be relaxed, later this state will become natural for you.

Concentrate on the bai huei point (top of the head), then move your attention to the lower dan tjan.

"Pull" your body together again, moving your attention and your weight to your right side, starting from the right foot; at the end, 100 percent of your weight should be on your right foot.

As your left foot becomes "empty", step to the left with your left foot, keep your weight on the right foot. It should be as it your left foot stepped to the left by itself. As your right knee remains (almost) straight, the only way to do this step is by putting the left foot on its toes. First, the thumb of the left foot touches the ground, then the second toe ("pointing finger"), the third, and so on. In the same time, begin shifting your weight to the left.

After all toes are on the ground, keep moving your weight to the left, so that the outer edge of the left foot gets in touch with the ground, first its front part, then the middle, then the outer side of the heel.

At the end, your weight should be distributed equally between left and right feet.

By moving your weight from the thumb, by the circle to the heel, you are creating the initial "spin", as all tai chi movements are based in the never-ending circles. This same circular motion creates the initial spin in your lower dan tjan (feel it, or at least keep your attention there).

Also notice, that the point in the middle of your foot (jyn tsuan, see the list of points at the web site) should not be pressed against the ground, it is very close, but if you take a strip of paper, you should be able to push it under your foot, from the side of the thumb. That means, that the weight is more on the outer edge of the foot, then on the inner side. However, in the same time, the thumb must touch the floor.

After the weight is on both feet, we need to turn our palms so that they face backwards. To do it, first, lift your baby finger from the surface of your thigh, as if it "knows" where the palm will be, and is going there. Then lift the ring finger, and so on, every time turning the palm a little, too. The last, thumb is turning. Keep your attention at the finger that currently moves. Also, make sure your dzjan dzi points (shoulders, see the list of points at the web site) are relaxed.

Note, that all that was said at the web site about the way your palms should be in Chi Gun, applies to Tai Chi as well. The fingers should be straight, forming a line (not an arch) with the palm. There should be an arch between the thumb and the pointing finger (not a sharp angle), and there should be an arch between the thumb and a baby finger (which means the thumb should not be in the same plane where the palm is).

The "meaning" of our stepping to the side with focus on the circles was "waking up" the circles in the lower dan tjan and in our body in general. The "meaning" of the next form is to "awaken" our palms.

Imagine that there are two spheres, size of a footbal ball, right at the level of your palms. You need to allow your palms to move around them, brushing their surface. In the same time, as your attention goes to your palms, the palms should become warmer. When you practice Chi Gun long enough, you will be able to turn your palms red just by focusing on them.

This little sub-form takes about 5 seconds to complete (you can do it slower if you choose to). As your palms move, they may turn a little, to point at 45 degrees to the sides.

After your palms moved all the way back, move them forward at the same trajectories, to end up in the position where you have started (fingers pointing down, palms turned back).

Note that we only move (bend and turn) palms, elbows and shoulders are not supposed to move during this exercise.

Imagine, that your hands are very (infinitely) long, that they go down in the ground. Keep your attention at the points dzjan dzi at your shoulders, making sure the shoulders are relaxed and down. Hands should NOT be tense.

Bring your hands up-forward to the shoulder level, keeping the feeling that they are very long. The coccyx should be turned forward, or (the same thing) you should push your min men point back, keeping your back flat, with no curve forward in the waist. If you do it correct, you will be able to raise your hands without using physical strength, even if someone staying in front of you is holding your wrists. You will push him forward, while the force he applies to you will go down, through the middle of your feet, into the ground. Note, that if your back is not flat, this same force will break your balance and you will fall back.

Then (do not think of long hands anymore) bend your hands slightly, and allow your hands to go down, until the angle between them and your body is about 30 degrees. All this time your palms should be parallel to the ground.

While bringing hands down, bend your knees, so that your body moves down to the "working" depth (Chi Shi). The "working" depth is personal for everyone. Generally speaking, the deeper you sit, the better, but most people cannot do that AND in the same time to follow multiple rules and restrictions (mentioned both in this text and at the web site). The way it is shown at the picture is fine for an average Tai Chi student.

The most important thing to keep im mind when choosing the "working debth", as well as when doing ANYTHING in Tai Chi, is NOT to break rules. Let's say you are going down by bending your knees. Then at some point you will reach a limit. To sit lower, you will either have to bend forward (against the rules: you must keep your back straight), or to move your coccyx back (against the rules: it will bend your lower back forward. The lower back must be straight, you should always push the "min men" point back a little bit). Or you will have to move your weight to your toes, which is wrong, too. Therefore, you should not go down below that limit. Note, that recognizing your limits (and fixing problems as they appear) and opponent's limits (and forcing him to break them, and therefore to loose the balance) is an important part of Tai Chi martial techniques.

1. Ward-Off Left

North

Unlike in Form 24, in Form 40 we may turn on the "loaded" foot. To comply with the tai chi rules, we need to make this foot empty WITHOUT physically moving our body towards the other foot. It may seem impossible, but is, as the mater of fact, simple.

As your weight is on your "loaded" foot, move your attention up, from the foot to the lower dan tjan (it may look as a little move back and then forward again). As the result, for a moment, your foot will become "empty", while still carrying your body weight.

At the following picture, we move the attention ("chi", actually) up, making the foot empty, and then turn the front foot. Note, that the "coordination" rule still applies, we can only turn the foot together with hips.

Move your weight to the right foot and turn 45 degrees right (North-East, NE). In the same time, "take the ball", left hand at the bottom of an imaginary sphere, right hand at top.

We need to step North from the position described above. First, bring your empty (no weight on it) left foot towards the right foot (din bu position, facing NE).

Then turn left (N), and do an empty step North with your left foot. Note that (you should always keep in mind things like that as doing Form 40 assumes that you are an "advanced" student) we plan to end up in goon boo position at the end of the form. It means that you should not put your left foot to the line that goes North from your right foot. If you do it, then your feet will be too narrow and you will not be able to do a proper goon boo position. Instead, you need to step NW (still facing North), it will guarantee, that in the final goon boo position your feet will be shoulderwidth apart. Note also, that the left foot still points North (as your hips are turned North).

In the same time with the empty step, move your left hand up, fingers point to the right, wrist (where you would usually wear watches) pointing outside. Move the right hand down, palm down, fingers pointing forward. Half-way, when your hands meet, the fingers of your right hand should touch the inner side of the left wrist (the pulse). We do not exaggerate it in this form, but this is a (reduced) push, as if you are making your personal space larger by pushing with your right hand onto your left hand and with your left hand onto your opponent. Once again, in this form it is just something to keep in mind, not the actual push. In the same time (when hands touch each other) your left heel should touch the floor.

Move 70% of your weight to your left foot to end up in the left goon boo facing North. As you are moving your weight, move your left hand forward at the level of your middle dan tjan (the heart), as if you are pushing against something. Your right hand goes down and to the side. It ends up at the level of your hip, 30 degrees forward from the plane where your body is (see "rules" listed at the web site).

Turn right (East) on your loaded left foot, the final position is right din bu, hands holding a ball.