Simplifying your practice

Yang's Ten Principles apply to every style of Tai Chi, not just Yang style. As one of my students observed, it's mindfulness practice. The aim of any mindfulness exercise is not really to be mindful though. Mindfulness is a tool or method to reach another goal. That goal is a peaceful, tranquil mind that is fully aware and alert, but uncluttered and unattached to external or internal distractions.

In Tai Chi there are a lot of technical details to the practice of the forms and we can make the mistake of believing that is the point - to focus on the details. However, like a "finger pointing at the Moon", the important object is the Moon not the finger. So in Tai Chi we are mindful of details to get to the principles and transcend the details. We are training the mind more than the body.

As you practice you should consider whether you are observing the Ten principles in each aspect of the form. It's a lot to remember at first but we can simplify and attend to just few of the principles at first. As our practice improves we can expand our efforts to include more.

Start with only five of the Ten and work your way up. Start with these five:

1. Keep your head erect (as if suspended by a string from above with your neck and shoulders relaxed)

4. Distinguish substantial and insubstantial stances (your weight is shifting and your balance moves from one leg to the other)

5. Sink your shoulders and elbows (pretend you a holding eggs or small nerf balls under your armpits)

9. Continuous and flowing movements (glide along smoothly from movement to movement)
10. Tranquility and peace in movements (be calm and enjoy the moment)

9 and 10 are closely related and you can approach them together so there are really only 4 principles to attend to at first.

The next principle on the list to add would be:

2. Relax your waist (hips) (so you can turn freely). This one has to follow down the road for most of us though, because it takes time to develop flexibility and freedom of movement in the hips. It's very important, but usually takes more time for most of us.

So do a little Tai Chi daily and cultivate these habits of mind and body.