Fine Tuning: March 2025 Training

Ming men: When practicing and standing push the ming men (kidney area) out, slightly, gently, to create an arch along the back.

Fingers of the hand: The second joint of the fingers can go over the eyebrow level. The palm does not go above eye level.

Muscles and bone: Muscles drop from the bone,

Gathering from the sides: Think of gathering into the center from the sides. The sides are tied together at the center.

Connect: Every part of the body connects. Shoulders to hips, knees to elbows, wrists to ankles. Create and feel the “tai yo” around the center of the body as the top and bottom parts of the body meet in the middle and create a “tire” around the waist.

Sit down as if on a chair, don’t hike the bottom up. The bottom sinks but is not hidden. The bottom closes with the belly.

In the new form, Xinjia Yi Lu, you can see the circles on the outside of the body. You can see changes in direction. In Laojia you do not see changes in direction.

What part of the body for peng, lu, ji, an

Peng energy or power is in the palm of the hands, in any direction. Lu focus is on the arms. With lu the arms work together, the strength and power come from the arms. With ji, a press, the focus is on the shoulders whether backward, forward or to the side. And finally, an power comes from the back whether the an is downward, forward, or upward.

Peng: Throw out, extend

Peng is to throw out. One develops Peng with extending the joints so that the joints open. From the outside the appearance is of being round. When Peng is correct the feeling is that of a balloon with the inside and the outside being extended. Stretch every part to build elastic power of the bones and the tendons. When you stretch the joints then the chi can flow. At the same time, you build the bone and tendon connection together. Peng development builds power so that the power can be released. When Peng is expanded out quickly, with speed, you can “throw people out”.

Peng is connection.

Knees Over the Toes

The knees should only move between the first toe and the last toe of each foot. As the body turns notice where the knee is in relation to the toes of the feet. The knee should not move inward past the first toe and should not move outward past the smallest toe. The knee tracks left to right and right to left from one toe to the next. In each movement notice this movement of the knee in relation to the area of the foot.

Slowly, Middle of the Foot, No Leaning, Shift the Weight

Slowly. Practice all movements of the form slowly. It is important to put your mind into your body. When you move slowly you can feel your body. You can feel your energy, if you are peng or not. You can feel the twisting, turning. Practice slowly to notice where all your body parts are so that you can put in correction.

Middle of the Foot: When practicing put your attention on the middle of the foot. Young people move from the front of the foot, from the toe area. Older people move from the heel or back area of the foot. For taiji it is important to move from the center of the foot, from the middle of the foot. Not too much to either side. Not too much in front or in back.

No Leaning: Keep ding, keep centered with head leading from the bai hui point that is just behind the center of the head, directly in line with the top point of the ears. Be aware of leaning forward or back or side to side. If leaning it is easy to be led off from the center. Being centered one cannot easily be moved from the center of the feet, from being grounded. Even when in a position that seems to be leading such as Diagonal posture the body remains centered, not leaning.

Shift the Weight: In any part of the form, in any posture, shift the weight before moving the rest of the body to that side. By shifting the weight first, the intent of the upper body’s martial intent is stronger. If the body moves as the weight moves the strength of the movement is weaker, the impact of the movement is less effective.

Energy Goes Back to the Dantien

In every form the energy goes back to the dantien. The dantien is the home of the energy .

Standing Pole Practice

When practicing Standing Pole meditation the ear, the eye and the mind are active. Use the ear to listen to the dantien. Use the eyes, even though they are closed, to watch, to feel and to watch the dantien. Use the mind to focus on the abdomen, the dantien.

The whole body should be loose and Peng. The body should be so loose that one feather effects the holding of the arms. Use the right strength, nothing more.

With Standing Pole practice and the focus on the dantien the blood circulates and this makes the chi circulate well. When done correctly the body will become very hot. Throughout, focus on the internal, on what is going on inside.

Vertical Breathing

Vertical breathing or reverse breathing uses the abdomen with a focus on breath going up and down to the abdomen. In vertical or reverse breathing the abdomen goes in and out. This prevents the breath from getting stuck in the upper chest.

When inhaling the belly button squashes in, presses in and connects with the Min Meng at the location of the kidneys at the back of the body. The front of the body and back of the body connect (energetically) at the abdomen or dantien level. When inhaling and contracting the bottom or perineum raises up, very slightly, This inhaling is the same as when we smell something good such as a flower, or delicious food.

Upon exhale the breath is released and the belly button/dantien expands out as does the Min Meng. The expansion of front and back upon exhale happens at the same time. With the exhale the bottom or perineum releases and pushes down, again gently and slightly.

Using abdominal, vertical breathing is good for the health and trains the body to be more open. In this breath the practitioner can find a quiet place.

Expand and release with exhalation and the body becomes long and vertical at the same time.