What is Chi (Qi)?

Deriving from many different scientific, philosophical, and spiritual disciplines, the word Chi has a variety of meanings. In China, Chi exists in all aspects of Chinese culture.

Essentially, Chi means energy, or "the breath of life." In term of Tai Chi Chuan, it is recognized as an intrinsic energy, the blood flow that circulates through the body. In general terms, Chi is often referred as air, or breath. It also means spirit, and character. It is used frequently as talking about mundane everyday things, and also when discussing high level philosophy. An artist expressing a certain kind of Chi in his work to demonstrate its living spirit is one example of how a personmay think and speak about Chi.
 
There are many different types of Chi. We are born with what is called original Chi, which we get from our parents. This is the Chi that resides primarily in our Dantian (refer to next subject). Chi is also an umbrella term for energy that we accumulate during our daily life. It comes from the air that we breathe and the food that we eat. We call this cultivated Chi. Because original Chi tends to be used up relatively quickly, it is important to replenish Chi on a regular basis. There are many ways to achieve this goal including meditation using methods of Chi Kung and Tai Chi Chuan.

In Tai Chi Chuan, Standing Exercises are a method of standing meditation. The correct practice of these forms is recognized as Chi Kung. Some of the goals are to increase the amount of Chi, improve its quality, and ensure free flow throughout the body. We want  to be able to direct the direction of Chi with our mind and make sure that it is not blocked in certain parts of our bodies. This requires sinking the Chi to Dantian, which is an energy center in the lower abdomen, so the energy cannot get stuck in the head or chest (torso). Because we deal with intellectual and emotional problems in daily life, Chi rises to the head and does not circulate freely through the body. This produces an imbalance that causes fatigue, anger, depression, and conflict. Sinking the Chi to Dantian helps reassert the healthy flow of the cleared Chi through the meridians of the upper body and head. This process lowers any possible irregular reactions, and counteracts the opposing downward Chi. The contaminated Chi will flow through the Dantian to the legs, moving out to earth and thus balancing the circulation of Chi throughout the entire body.

The principles of Tai Chi Chuan are to relax body and calm the mind in order to reinforce and cultivate Chi circulation. At higher levels, Chi is transmuted into spirit, or Shen.  For health, and in the martial arts, it is used to produce internal strength, or Jing (refer to next subject). Chi is said to come from Jing, or the generative energy. Together the Chi, Jing, and Spirit are sometimes referred to as human life’s three treasures.

Today, modern science offers no clear definitions for Chi because there has not been sufficient research into this area. Perhaps the major difficulty is that we simply lack the proper technology to observe Chi. However, we clearly understand its exact mechanism. We know Chi is very real---we can actually feel it. From experimenting with movements we established methods that work to enhance, manipulate, and strengthen the body. We can use our breathing and positions to produce and control this energy.

What is Dantian?

The word Dantian usually refers to the pelvis area in the lower abdomen, about three fingers wide located beneath the navel and a third of the way into the abdominal region. Dantian is a Chi reservoir, or an energy center. For the average Tai Chi practitioner, focusing on Dantian involves improving overall health and reinvigorating internal organs. Sometimes massaging the Dantian area stabilizes one’s emotion or improves internal organ functionality.

There are three primary Dantians, the lower one in the abdomen, the middle in the heart area, and the upper located in the third eye (between the two eyes) or brain. The lower Dantian in the abdominal area is sometime described as the front Dantian. The important life-gate (Mingmen) area is located at the back of body between the kidneys just opposite to the navel is also called rear Dantian. It said to be the residence of pre-born Chi, or original Chi---the energy that each person receives from their parents. It is consumed every day and replenished from food and air.

Tai Chi Chuan and meditation are two methods of replenishing original Chi. Everyday we draw energy upward from the Dantian to use during intellectual activity. When use properly, some of this energy re-circulates throughout the body and returns to the abdomen. Too often, however, it remains in the head, and causes distress or disease. Often when people become emotionally upset, it is because their Chi rose upward to their emotional or mental centers where it stagnates.

In Tai Chi Chuan and meditation, one tries to “sink” the Chi, or energy into the lower Dantian. Of course, one cannot sink all of the Chi. The idea is to keep re-circulating the Chi through the Dantian. For most beginners this is challenging to comprehend. It is helpful to begin by mindfully focusing on the Dantian area to practice Chi, or meditation. It helps to be aware of the abdominal wall moving out and in with the breath.  This awareness provides a focus point. There are many ways to work with the Dantian. Most styles just let the energy sink to the Dantian. Then, the movements will naturally activate and massage the abdomen.

The key principle is relaxed awareness. It is important not to force the energy or the mind. Even simple awareness of one’s own body will help to release Chi, letting it gently return to lower Dantian. Over time, one may experience fullness, or even heat in the lower abdomen, but this is not a measure of success or failure. With reasonably good practice over time, Chi will accumulate in the Dantian. The abdomen should always be kept relaxed, but as Chi accumulates from daily practice it becomes strong---like a drum during movement.  This condition may exist even in a relaxed state but it is self-defeating to try to create this artificially by force.

The beginner should remain aware of breath, listening and feeling for your own internal development. Like erverything else, achievement will be dependent upon your own abilities and efforts. More important than the end result, is to train yourself to consistently search for insight, and to continue practice.

What is Relaxation in Tai Chi Chuan

There are more to Relaxation in Tai Chi Chuan than most people realize. The practice involves the mind, emotion, and body in different ways, and requires a certain degree of reconciliation of inner contractions---mental, emotional, and physical. To understand relaxation it is important to know what functions Tai Chi serves in the martial arts, health, fitness, or self-cultivation.

Relaxation is essential for a Tai Chi Chuan practitioner in order to become more flexible and powerful. Being relaxed makes the muscles, joints, and mind become more adaptable. When they are relaxed, the muscles and joints do not work against each other and can be mobilized to act in concert. The whole becomes more than the sum of its parts. One of the goals in Tai Chi Chuan is to link one’s internal strength from the torso to the extremities and from the feet to the top of head and out to the fingers. This is achieved in part by a wave-like, or pulsing of relaxation. It is not just stretching an arm, a leg, or a joint, but the entire body.

Stretching and relaxing in Tai Chi Chuan occurs horizontally, vertically and circularly along the body center line like an up-right stick (torso). For example, in the torso there is a pulling upward by lifting of the top of the head and the back similar to lifting at the top of the stick. At the same time, there is a pulling downward at the base of the spine (weight), which creates traction for a healthy and flexible back at the lower stick. When the arm is extended, it stretches outward, but by sinking the elbow and setting the shoulders, the body creates a counter stretch. This kind of stretching is increased by silk reeling action, which involves a spiral twisting in the arms, legs, and torso by relaxed, positive, counter stretches that feel like squeezes. The stretches are Yang and the counterpoint of the Ying is relaxation. The stretching opens up the body, improves circulation, and massages the nervous system. It also helps to generate energy, or Chi, which is created by the interaction of Ying and Yang. These same functions apply for other uses of Tai Chi Chuan---health, fitness, and self-cultivation.

A good way to get the idea of the kind of relaxation that Tai Chi Chuan harnesses is to think of the relaxed nature of water. It is soft, changeable, and also powerful. Its power is derived in part from the way it is contained, like by a dam or the banks of a river.

The key to accomplishing this relaxation, and reclaim our natural inheritance from birth, is through the act of being aware. In order to relax, we first have to become aware of the tensioncaused by our activities. One technique is to poll the body for tension. When you locate points of tension, just focus on them without attempting to relax. After a short period of time, you may find there is a disconnection between that tension and whatever was going in your mind that caused it. The tension no longer has a present reason to be tense. The tension feels disconnected or suspended. Still, just be aware of it for a while and it will be possible to easily release it. If you try to relax the tension too quickly, you may adversely increase your existing tension---don't use force against force. Making yourself relax can be an extension of your tension.

One of the reasons that people feel so good when they are practice Tai Chi Chuan is because the movements are relaxing, even when they are not done exactly right. This is because the nature of the movements tends to naturally stretch the muscles, tendons, and ligaments. Lots of other activities provide the benefits of stretching, but none provide complete benefits of Tai Chi Chuan. Tai Chi involves the entire body---not just arms, limbs or other segments. Full relaxation is the result of connected the entire body during practice. This is a continuing process. In the beginning, small steps can be made. But in the course of one’s practice, one finds that great strides can be made. There is no end to one’s progress.

Breathing in Tai Chi Chuan

What is the proper method of breathing in Tai Chi Chuan? There are many different ways but almost everyone agrees that breathing abdominally is most beneficial. One method is to expand the abdomen as you breathe in, and contract the abdomen as breathe you out. This is sometimes called natural breathing or Buddhist breathing. Another method is to contract the abdomen as you breathe in and expand the abdomen as breathe out. Sometimes this method is called Taoist breathing, reverse breathing, or natural breathing. Sometimes combination of the two are used. There are different benefits from each method. The wrong method is to force the method you are using. Through a longer time in practice, Chi slowly builds up in the lower abdomen and changes the dynamics of breathing so that the reverse breathing is more natural. An important aspect to understand is that Tai Chi Chuan was not constructed as a breathing exercise. Breathing should support the function of your body and mind as you practice forms.

When you reach a certain level of accomplishment, breathing can be integrated into movements in a natural way. This is often the result of breakthroughs in developing internal energy. We call it whole-body breathing. In whole-body breathing, the breath and energy move through the body in a palpable way. The goal of practice is to be calm and even-minded. In sitting and standing meditative practice, the breath is used to smooth the flow of thought. Notice the tranquil movement of the breath against a background of stillness.

In Tai Chi Chuan, you attempt to achieve a balanced stillness in your mind in the midst of the movement of the body. The breath does not serve the same function until such a time when the movement is so integrated with the mind that is experienced as stillness. Therefore when you practice, do not worry about breath control. Don’t try to match at inhale and exhale with a particular movement, Superimposing breathing on a pattern of movement that does not lend itself to such a method produces tension. Instead, just breathe naturally. If you feel a strong need to focus on your breathing, try sitting or standing meditation instead.  

What is Jing?

One of the fundamental building blocks of Tai Chi Chuan is called Jing. It is what people refer to as internal strength. Jing is not to be confused with physical strength, or external strength. Many people develop external strength in a relative short time by lifting weights, manual labor, or special exercises. Some people are just born conditioned. But this kind of strength is often stiff---not flexible. It is usually local and disconnected with the rest of body. 

Jing developed over many years of internal practice by accumulating Chi, or internal energy. The accumulated energy is forged and tempered into Jing by correct continued practice. This commonly involves standing practice, movements, or silk reeling exercises. It can be cultivated by anyone, men or women. It can be localized or connected throughout the whole body. Jing is strong and flexible and responsive. Jing expresses its strength through Tai Chi Chuan basics and subtle energies such as Ward off, Roll over, Press, Push. Anytime effort is required, it can be used, gently or explosively.

One of the goals of Tai Chi Chuan practice is to cultivate Chi and Jing and to be able to redistribute them throughout the body at will. The ability to do this can take many years. Often, when one achieves some measure of it, he or she may not know how it developed because of all they related activities they have been involved in. For instance, many practitioners who use form also use standing meditation (latrer section). When implemented correctly for a significant time, both practices will generate internal strength. To have Jing does not necessarily mean someone practiced perfectly, but rather that he or she was single-minded and practiced long and hard. As long as they aren't grievous errors in practice, perseverance will produce results. Once you have some measure of Jing, you can tell which practices amplify it, and which ones dissipate it for you.

What is the use of Jing? Jing, or internal strength will magnify your skills in various applications. Development of Jing helps to create confidence.  As long as it is not overused. it will strengthen your health. Some people are able to mentally channel Jing by bring it up through their legs, hips, back, and out their arms and up through their neck. It becomes part of the circulation of the Chi through the meridians. Some people refer to Jing and Chi interchangeably because there is such a close relationship.

There can be numerous challenges in developing Jing that vary from person to person. A strong individual may have to give up their attachment to external strength. This is sometimes hard to do. But without doing this, it can be difficult to open up the joints and promote the flow of Chi. it takes time, patience, confidence, and dedication to the art to develop Jing. You want to sustain a belief that you can achieve it. Sometimes, there can be physical pain involved, especially in a standing posture that is held for long period of time. Another kind of pain includes frustration---the feeling that there is no progress, and maybe never will be. Or, the pain of thinking you have it when you don’t. One master said, “First there is heat in the limbs and then there is cold in the limbs and then there is the test of patience.” While the cultivation of Jing is one of the jewels of Tai Chi Chuan practice, it is not the end game. It is one part of the process, and one still has to work with the Chi, the body coordination, the body structure, and the classics’ principles. And always, there is the need to cultivate the mind and spirit.  

What are Standing Exercises (Meditation)?

Standing exercises have been widely used to fight illness and to increase strength, and stamina. This exercise improves your body posture and help to build and circulate your Chi.  The real meaning of standing posture in Chinese is to stand like a tree or a pole---grounded and rooted as a foundation for growing down and solid. The two most popular postures in martial arts training include the Wu-Chi Position, and the advanced Ball-Holding Position.

The Wu-Chi Position symbolizes the beginning of the universe---the time before the incarnation of Ying and Yang. The Taoist idea is that Tai Chi was born out of Wu-Chi and the mother of Ying and Yang. The notions of Ying and Yang began to separate and divide. From these two primal notions, the whole universe was created. The opening movement represents the creation of Ying and Yang and the movements of the form represent the universe. In the Wu-Chi position, regulate your mind and emotions, train to stop your thoughts, control your breathing, regulate your essence and control your spirit. Also apply the Ten Essential Requirements (next section) into this position. Slow your breathing and let your Chi sink down to Dantian. As your breathing becomes deeper and finer, your mind will become quieter and peaceful. Feel your energy grounding itself through your feet and your spirit lifting through the crown of your head. When you can stand in this position for ten to twenty minutes comfortably, you can move into the next posture---the Ball-Holding Position.

The Ball Holding Position is a more advanced posture. Continuing in the Wu-Chi posture, bend your knees slightly but keep your back straight up. It should feel as if you were sitting on edge of a chair. Be sure to keep your weight in your legs. You will feel your thigh muscles workong. If you are not sure about your back alignment, stand against a wall so that you can use it as a reference point. Standing like a tree, raise your arms and picture yourself embracing a tree (a three-dimensional ball) in your hands. Your arm position should be roughly one foot away from your chest. In the beginning, your arms may feel sore. It will be difficult to hold your arms high and relax at the same time.This exercise, however, is a very effective method to sink Chi down and build up your rooting---to solidify your foundation like a tree deep down into the earth---totally unmovable.

The benefits of these two positions are meditation, relaxation, and the development of awareness. You will be able to regulate your breathing, and achieve deeper and higher levels of Chi.