The Inner Structure of Tai Chi by Chia, Mantak -- Read -- Imperial Library of Trantor

Index

Cover Image Title Page Acknowledgments Table of Contents Putting Tai Chi Chi Kung into Practice Foreword Preface Introduction

SITTING ENERGY MEDITATION STANDING ENERGY MEDITATION MOVING ENERGY MEDITATION

Chapter 1: The Origins of Tai Chi Chi Kung

WU CHI CHI: THE SOURCE OF ALL MOVEMENT FIVE ELEMENTS OR PHASES FROM WHERE DO WE DERIVE OUR LIFE FORCE? TAI CHI: A VITAL PART OF THE UNIVERSAL TAO SYSTEM INTEGRATING YOUR MEDITATIONS INTO MOVEMENT

Chapter 2: Why Practice Tai Chi Chi Kung?

TAI CHI CHI KUNG IMPROVES POSTURE TAI CHI CHI KUNG STRENGTHENS THE NERVOUS SYSTEM TAI CHI CHI KUNG BENEFITS CHRONIC ILLNESS STATES TAI CHI CHI KUNG CLEARS NEGATIVE EMOTIONS TAI CHI CHI KUNG BENEFITS THE CONNECTIVE TISSUE, TENDONS, MUSCLES, AND CIRCULATION OF CHI

Chapter 3: Basic Principles of Tai Chi Chi Kung

STAY ROOTED IN EACH MOVEMENT MAINTAIN YOUR CENTER OF GRAVITY IN THE LOWER TAN TIEN KEEP THE BODY VERTICALLY ALIGNED, AS IF SUSPENDED FROM THE CROWN BREATHE WITH THE LOWER ABDOMEN OPEN THE JOINTS THROUGH GENTLE INWARD ROTATION INTEGRATE THE ENTIRE STRUCTURE AND SPIRAL THE EARTH FORCE GENTLY TWIST THE ANKLE JOINTS GENTLY SPIRAL THE KNEE JOINTS OPEN THE KUA AND ALIGN THE HIPS AND SACRUM ACTIVATE THE CHI BELT AT THE WAIST DIRECT FORCE THROUGH THE SPINAL COLUMN: POWER TRAIN SINK THE CHEST AND SHOULDERS AND ROUND THE SCAPULAE ACTIVATE AND ALIGN THE ER CHUI HSIA POINT (T2) AND THE TA CHUI POINT (C7) RELAX THE BODY AND CALM THE MIND CLEARLY DISTINGUISH YIN AND YANG COORDINATE INNER AND OUTER, MIND AND BODY

Chapter 4: Warm-Up Exercises and Preparation

ENERGETIC PREPARATIONS FOR TAI CHI CHI KUNG

Chapter 5: Tai Chi Chi Kung Thirteen Movement Form

INTRODUCTORY MOVEMENTS CORE MOVEMENTS: LEFT-HAND FORM CORE MOVEMENTS: RIGHT-HAND FORM CONCLUDING MOVEMENTS SUMMARY: COMPONENTS OF THE TAI CHI CHI KUNG FORM

Chapter 6: Sequence for Home Practice

BEGINNING LEVEL INTERMEDIATE LEVEL ADVANCED PRACTICE

Chapter 7: Yin/Yang and Inner Smile Form

YIN AND YANG IN TAI CHI CHI KUNG RELAXATION AND ACTIVITY EARTH AND HEAVEN EMPTINESS AND FULLNESS IN THE LEGS AND ARMS FUNCTIONAL OPPOSITION AVOID THE FAULT OF DOUBLE-WEIGHTEDNESS BENDING AND STRAIGHTENING UP AND DOWN, ADVANCING AND RETREATING, LEFT AND RIGHT SOFT AND HARD YIN/YANG AND INNER SMILE FORM INTRODUCTORY MOVEMENTS: WU CHI STANCE OPENING TAI CHI CONCLUSION

Chapter 8: Rooting and Grounding: Connecting with the Earth

WHAT IS ROOTING? WU WEI AND ROOTING ROOTING EXERCISES SPIRALING MULTIPLIES THE FORCE OF AN ADVANCE ROOTING FORM

Chapter 9: Transferring Chi Through the Body

MOVING THE FORCE THROUGH THE SPINE ALIGNING THE SPINE SINKING THE CHEST SCAPULA AND ELBOW CONNECTIONS PUSHING

Chapter 10: Activating the Tendons

WHY THE TENDONS? MIND-EYE-HEART STYLE ACTIVATING THE TENDONS IN TAI CHI CHI KUNG

Chapter 11: Tan Tien Form

WORKING WITH THE TAN TIEN IN TAI CHI CHI KUNG

Chapter 12: Healing Form: Connecting the Organs with the Five Directions

DRAW THE CHI OF THE FIVE DIRECTIONS HEALING FORM PRACTICE

Chapter 13: Skin- and Bone- Breathing Form

BASIC EXERCISES INCORPORATING SKIN BREATHING AND BONE BREATHING INTO TAI CHI CHI KUNG

Chapter 14: Integrated Structure Form

COCKING THE BOW ABSORBING AND DIRECTING ENERGY ACHIEVING ONENESS WITH THE UNIVERSE

Chapter 15: Steel Wrapped in Cotton: Martial Arts Applications

WARD OFF WARD OFF COMBINATIONS ROLLBACK PRESS PUSH PULL DOWN SPLIT ELBOW ATTACK SHOULDER STRIKE SINKING FORCE SINGLE WHIP CUTTING LEG INCORPORATING APPLICATIONS INTO THE TAI CHI FORM

Chapter 16: Dance of the Tao Appendix 1. Energetic Preparations for Tai Chi Chi Kung

INNER SMILE MICROCOSMIC ORBIT MEDITATION IRON SHIRT CHI KUNG STANDING MEDITATION

Appendix 2. Tai Chi Physiology

INNER STRUCTURE TAI CHI CHI KUNG FORM TENDONS RESEARCH CONCLUSIONS

Bibliography The Universal Tao System and Training Center

THE UNIVERSAL TAO SYSTEM THE UNIVERSAL TAO TRAINING CENTER

About the Authors About Inner Traditions • Bear & Company Books of Related Interest Copyright & Permissions

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