2. When you breathe out and the upper body settles downward, its weight sinks through the hip area and into the feet and “root”. When you breathe in and expand upward, that expansion has to pass through the hip area. If the hips are rigid, these transfers of energy cannot take place. Keep the hip level open, like an open pipe, so that momentum can flow through it.
3. The head is part of the body. We do not consider it to be the “seat of consciousness”. The whole body is the seat of consciousness. There is a tendency to keep the head and neck rigid, as if it were a stone throne that the king sits in, ordering the body around and judging the results. “Think” with the feelings of the whole body and allow the momentum, created by your form or chi-gung, to flow through the neck and head. While the head does not flop around, it moves in circles about an inch in diameter. If the head is rigid, the body will be rigid.
4. Release energy at the beginning and end of each breath. If you are not yet familiar with the experience of “chi”, think of energy as momentum. At the end of the in-breath, when the momentum flows up and out, let that momentum go, never to return. Then allow the body to begin sinking back down, drawing into it “new” energy until the end of the out-breath as you sink into your root. At that point, allow the chi (or momentum) to be released into the ground, never to return. When you begin to breathe in again, expanding upward, allow new energy to fill the body from the bottom. If you hold energy within the body, you will not get the health benefits of Tai-chi.
5. At the end of each in-breath, expand the palms and feet. Allow them to relax as soon as you begin to breathe out.
6. Once you are comfortable with the sequence of movements, don’t think of the movement before or the next movement. Allow the form to unfold, as the mainspring of old watches, unwind during the day to move all the little gears of the watch, allowing “time” to unfold. If you have been trained how each part of the body participates in each part of the form, your form will have been imbedded into each part of the body, like a mainspring ready to unfold.
7. Practice one thing at a time. Your teacher may have presented you with a hundred principles and you can’t keep them all in your mind at the same time. Practice just one or two for a while and then switch to another one or two principles. Trust that such practice will add up; that the body will store skill you have gained in each practice session.
8. Don’t “hold yourself together”. Most of us start all bound up, tied up in knots, as if we would fall apart if we relaxed. For each posture, notice which muscles are “holding” more than they have to. Can you allow that muscle to use less tension? Even less? Use the minimum tension possible just before the arm or the whole body starts falling down.
9. There is an intelligence within your body that is greater than your thinking mind. Yield to it. It may be hard to notice at first. The forceful, thinking mind is like the sun, overpowering all the stars in the sky. Yet those stars are still there, even during the day. The “Body-mind” is always there but requires inner quiet to be noticed.
10. Don’t forcefully try to quiet the thinking mind. That is only the thinking mind trying to quiet itself. It is just a trick. Rather, pay attention to the flow of momentum and allow your attention to ride the flow of momentum like a surfer rides a wave. Yield to the momentum. Yield to the breath that helps to create the momentum. Yield to the relaxation that helps to create the momentum. Yielding to life quiets the thinking mind and strengthens the Body-mind.
These principles are described more fully in the dvd series “How to Learn and Teach Tai-chi” by Bob Klein available at: