This special guide incorporates all three forms of t'ai chi ch'uan exercises, derived from the Yang style-short form, long form, and push hands. Along with more than 600 illustrations, Zhang provides easy-to-understand descriptions of the postures and movements used in each form. Two charts are included to show the foot position and body orientation for both the short and long forms. This ancient and unique fitness art can:

Improve your circulation, digestion, and coordination.
Heighten your awareness.
Help achieve and maintain proper body weight.
Strengthen your joints and build flexibilitiy.
Improve your physical, mental, and emotional health.
Increase your immune function and prevent illness.
Slow the aging process and prolong your life.

People of any age can reap the benefits of Tai Chi Ch'uan. Use this practical, thorough, and accessible guidebook to learn the fitness art of T'ai Chi Ch'uan and make it a part of your daily life.

Contents

Preface
My teachers and t'ai chi ch'uan
Daily practice
Chapter I Introductory remarks
1 The origin and philosophy of t'ai chi ch'uan
2 The schools of t'ai chi ch'uan
3 The physical benefits of t'ai chi ch'uan
Chapter II Four major characteristcs of t'ai chi ch'uan
1 Softness, gentleness and slowness
2 Continuity and evenness
3 Circularity
4 Wholeness and harmony
Chapter III Some key points of practice
1 Mind leading movements
2 Pay attention to relaxation
3 Coordinate the actions of arms, legs and torso
4 Master the center of gravity and distinguish between 'emptiness' and 'fullness'
5 Let breath follow movement naturally
6 Even speed and even height
7 Gradual development
8 Patience, endurance and perseverance
Chapter IV Simplified t'ai chi ch'uan
1 Starting posture
2 Wild horse waves its mane (left and right)
3 White crane spreads it swings
4 Brush knee and twist step (left and right)
5 Play 'pipa'
6 Step back to drive the monkey away (left and right)
7 Grasp the bird's tail on the left
8 Grasp the bird's tail on the right
9 Single whip
10 Wave hands like clouds
11 Single whip
12 Stroke the horse from above
13 Kick with right heel
14 Hit the opponent's ears with both fists
15 Turn round and kick with left heel
16 Squat down and stand on left leg
17 Squat down and stand on right leg
18 Fair lady works with shuttles (left and right)
19 Needle at sea bottom
20 Fend off and push away with arms
21 Turn, intercept, and punch
22 As if blocking and closing
23 Cross hands
24 Concluding posture, diagram for foot positions for simplified t'ai chi ch'uan
Chapter V Standard t'ai chi ch'uan
1 Preparation posture
2 Starting posutre
3 Grasp the bird's tail
4 Single whip
5 LIfting hands
6 White crane spreads its wings
7 Brush left knee and twist step
8 Play 'pipa'
9 Brush knee and twist step (left and right)
10 Play 'pipa'
11 Step forward, intercept, and punch
12 As if blocking and closing
13 Cross hands
14 Carry tiger to mountain
15 Grasp the birds tail in a diagonal way
16 Fist under elbow
17 Step back to drive the monkey away (left and right)
18 Diagonal flying posture
19 Lifting hands
20 White crane spreads its wings
21 Brush left knee and twist step
22 Needle at sea bottom
23 Fend off and push away with arms
24 Turn, deflect, and punch
25 Step forward, intercept, and punch
26 step forward to grasp the bird's tail
27 Single whip
28 Wave hands like clouds
29 Single whip
30 Stroke the horse from above
31 Separate right foot
32 Separate left foot
33 Turn rund and kick with left heel
34 Brush knee and twist step (left and right)
35 Step forward and punch down with fist
36 White snake puts out its tongue
37 Step forward, intercept, and punch
38 Kick with right heel
39 Sway body to the left to subdue the tiger
40 Sway body to the right to subdue the tiger
41 Withdraw and kick with right heel
42 HIt the opponent's ears with both fists
43 Kick with left heel
44 Turn round and kick with right heel
45 Step forward, intercept, and punch
46 As if blocking and closing
47 Cross hands
48 Carry tiger to mountain
49 Grasp the bird's tail in a diagonal way
50 Sideways single whip
51 Wild horse waves its mane (left and right)
52 Step forward to grasp the bird's tail
53 Single whip
54 Fair lady works with shuttles
55 Step forward to grasp the bird's tail
56 Single whip
57 Wave hands like clouds
58 Single whip
59 Squat down
60 Golden cock stands on one leg (left and right)
61 Step back to drive the monkey away (left and right)
62 Diagonal flying posture
63 Lifting hands
64 White crane spreads its wings
65 Brush left knee and twist step
66 Needle at sea bottom
67 Fend off and push away with arms
68 Turn, deflect, and punch
69 Step forward, intercept, and punch
70 Step forward to grasp the bird's tail
71 Single whip
72 Wave hands like clouds
73 Single whip
74 Stroke the horse from above
75 Thrust with left palm
76 Turn round, cross hands, and kick with right heel
77 Brush knee and punch the opponent on the crotch
78 Step forward to grasp the bird's tail
79 Single whip
80 Squat down
81 Step up to assume seven stars
82 Step back to mount the tiger
83 Turn round and sweep lotus with foot
84 Bend the bow and shoot the tiger
85 Step forward, intercept, and punch
86 As if blocking and closing
87 Cross hands
88 Concluding posture
Diagram for foot positions for standard t'ai chi ch'uan, facing page
Chapter VI T'ai chi push hands
1 Basic movements of push hands-Preliminaries; Single push hands training; Double push hands training
2 Fixed-step push hands
3 Moving-step push hands-Three steps forward and two steps backward; Three steps forward and three steps backward; Flexible roll back
Index
About the author