The 'original Yang long form' comprises a series of some 137 postures, depending on how the movements are catalogued and takes between 12-20 minutes to complete. The shorter 24- step Peking form is easier for students to remember and learn, but less beneficial for one's health. Movements are performed in a slow, even and fluid manner, as advocated by the late master Yang Cheng Fu, who adapted the system to it's present form to accentuate the health aspect of practice. Prior to this, the system contained more explosive, complex postures, with the emphasis on martial application. In the modern postures, the martial roots of the form are still visible in the postures, and when practiced in the right way, Tai Chi still represents a sophisticated and formidable combat system.
The basic movements are taught first. Then, each individual movement is differentiated into yin and yang allowing the student to incorporate their breathing into the movement. Following this, the principles of Chan Shu Jien (literally, 'silk-reeling energy') are applied to the movements in order to make them even, uninterrupted, and completely interconnected throughout every part of the body, generating a movement that has been described as 'unique' by one particular group of researchers. It is this synergy which leads to the development of fa chin (discharging energy) within Tai Chi. Specific self defence applications can then be taught to those who desire to learn them - this is optional, however.
Hand and body sensitivity can be developed through Tui Shou or push hands training, and can then be applied to the more complex Ta Lu (four corners) and San Shou (free hand) exercises.
One's Ch'i energy is cultivated by practice of stationary Chi Kung exercises, which take the form of standing breathing/meditation exercises. These serve to build the Ch'i within the practitioner, whereas the form allows one to circulate the energy around the body and to harmonise the flow - bringing the various parts of the body into balance.
Weapons forms are for the more advanced students, and they serve to allow one to take one's development onto the next level: focusing one's energy down a weapon has a strengthening effect. As master Yang Cheng Fu once said, 'the larger the weapon, the more chi to be had'. The different weapon forms serve to emphasise subtly different types of energy within the practitioner.
One could be forgiven for thinking that the Tai Chi syllabus is highly complex. This may be true when one looks at the theoretical side of Tai Chi. However, everything in Tai Chi boils down to one's form, and how it is practiced. If the form is good, the chi is in harmony, and the health benefits and other side effects will manifest.
During his lifetime, Yang Cheng Fu published what have become known as the '10 essentials' of Tai Chi practice. If followed, they will ensure good form. They are:
1. The energy at the top of the head should be light and sensitive
2. Sink the chest and raise the back
3. Relax the waist
4. Distinguish full & empty
5. Sink the shoulders and drop the elbows
6. Use mind, not strength
7. Unity of the upper and lower body
8. Unity of internal and external
9. Continuity without interruption
10. Seek stillness in movement
