Energy Tai Chi Chuan is a martial art that integrates mind, body, and spirit (Energy or “Chi”). It is known for its slow, flowing movements and focus on internal energy cultivation. One of the critical aspects of Tai Chi Chuan practice is the application of proper body mechanics.

Here are some crucial principles of body mechanics in Energy Tai Chi Chuan:

1. Alignment: Maintaining proper alignment is crucial in Energy Tai Chi Chuan. The body should be upright, with the head lifted and the spine aimed towards the Sky. The shoulders should be relaxed and the chest slightly hollowed. This alignment allows for optimal energy flow and stability during movement.
   
2. Rooting: Rooting refers to maintaining a stable and grounded stance. The feet should be firmly planted on the ground, allowing for a strong connection to the Earth’s energy. Rooting provides a solid foundation for movement and helps to maintain balance and stability.
3. Relaxation: Energy Tai Chi Chuan emphasises relaxation of the muscles and joints. Tension inhibits the flow of energy and hinders the ability to move smoothly. By maintaining a state of relaxation, practitioners can achieve greater flexibility, balance, and coordination.
4. Centring: Energy Tai Chi Chuan emphasises the concept of the “dantian,” the energy centre in the lower abdomen. Practitioners strive to move from their centre, allowing for a more efficient energy transfer. Practitioners can generate power from this core area by keeping the centre stable and grounded.
5. Whole-body Integration: In Energy Tai Chi Chuan, movements are not isolated but connected throughout the entire body. Practitioners strive to coordinate their routine movements so that energy flows smoothly from one part of the body to another. This integration enhances the overall effectiveness of the techniques.
6. Integration of Yin and Yang: Energy Tai Chi Chuan incorporates the principles of yin and yang, which represent opposite and complementary forces. The Energy Tai Chi Chuan movements aim to balance these forces, creating a harmonious energy flow. This yin and yang integration allows smooth transitions between routine movements and enhances overall body awareness.
7. Mind-Body Connection: Energy Tai Chi Chuan is not only a physical practice but also a mental one. Practitioners cultivate a deep awareness of their body, breath, and movement, focusing their minds on each action. This mind-body connection enhances concentration, mindfulness, and overall well-being.

By incorporating these principles of body mechanics into their practice, Energy Tai Chi Chuan practitioners can develop a strong foundation for efficient and effective movement, promoting physical health, mental clarity, and inner harmony.

The Energy Tai Chi Chuan practice involves proper alignment, relaxation, rooting, centring, integration of yin and yang, and a strong mind-body connection. By applying these principles, practitioners can cultivate balance, flexibility, strength, and internal energy.

Energy Tai Chi Chuan is often portrayed as a slow exercise only suitable for elderly people.

However, this is a common misconception. Energy Tai Chi Chuan is a martial art that people of all ages and fitness levels can practise.

While Energy Tai Chi Chuan is commonly practised at a slow pace, it can also be practised at faster speeds for martial applications or specific training purposes. Energy Tai Chi Chuan is a highly effective martial art that emphasises using “Qi” or internal energy and relaxation to overcome opponents.

Energy Tai Chi Chuan has many benefits for people of all ages. It can improve balance, coordination, flexibility, and strength. It can also reduce stress and anxiety, improve cardiovascular health, and boost the immune system.

In recent years, Energy Tai Chi Chuan has gained popularity as a form of exercise for older adults. This is because it is low-impact and easy on the joints. However, Energy Tai Chi Chuan is not just for older adults. It is a martial art that can be practised by anyone who wants to improve their health and well-being.

Energy Tai Chi Chuan is a martial art practised for centuries. It is known for its slow and deliberate movements, often described as “meditation in motion.” But why are the Energy Tai Chi Chuan routines done in slow motion? 

The slow movements in Energy Tai Chi Chuan serve several purposes.

First, they allow practitioners to develop a deep connection between the mind and body. By moving slowly, practitioners can focus on each movement, sensation, and breath, enhancing their mindfulness and awareness of the present moment.

Secondly, Energy Tai Chi Chuan emphasises the cultivation and circulation of internal energy called “Qi” or “chi.” Slow movements help facilitate the flow of Qi throughout the body’s energy channels, known as meridians. By moving slowly and smoothly, practitioners can concentrate on maintaining a relaxed state and fostering a harmonious energy flow.

Thirdly, slower movements require greater control, balance, and stability. By intentionally slowing down the pace, practitioners develop core strength, improve coordination, and enhance their ability to maintain equilibrium even during challenging postures.

Fourthly, slowing down enables practitioners to explore body mechanics and alignment deeply. This allows them to refine their technique by paying attention to details such as weight distribution, posture alignment, joint angles, and proper sequencing of movements. Such attention to detail fosters efficiency and effectiveness in executing techniques.

Finally, Energy Tai Chi Chuan is often described as “meditation in motion.” The slow rhythm of the movements facilitates a meditative state where practitioners can cultivate inner calmness, clarity of mind, and relaxation while engaging in physical activity

It’s important to note that while Energy Tai Chi Chuan is commonly practised slowly for these reasons, it can also be practised at faster speeds for martial applications or specific training purposes.

Energy Tai Chi Chuan is often portrayed as a slow exercise only suitable for elderly people.

However, this is a common misconception. Energy Tai Chi Chuan is a martial art that people of all ages and fitness levels can practise.

While Energy Tai Chi Chuan is commonly practised at a slow pace, it can also be practised at faster speeds for martial applications or specific training purposes. Energy Tai Chi Chuan is a highly effective martial art that emphasises using “Qi” or internal energy and relaxation to overcome opponents.

Energy Tai Chi Chuan has many benefits for people of all ages. It can improve balance, coordination, flexibility, and strength. It can also reduce stress and anxiety, improve cardiovascular health, and boost the immune system.

In recent years, Energy Tai Chi Chuan has gained popularity as a form of exercise for older adults. This is because it is low-impact and easy on the joints. However, Energy Tai Chi Chuan is not just for older adults. It is a martial art that can be practised by anyone who wants to improve their health and well-being.

In conclusion, Energy Tai Chi Chuan is often portrayed as a slow exercise only suitable for elderly people. However, this is a common misconception. Energy Tai Chi Chuan is a martial art that people of all ages and fitness levels can practise.

The process is a deep and intricate practice involving various aspects.

Here are some key methods used by Tai Chi experts to cultivate their internal energy:

1. Breathwork: Proper breathing plays a crucial role in cultivating and directing Qi. Tai Chi practitioners focus on slow, deep diaphragmatic breathing, allowing for increased oxygen intake, relaxation, and the ability to guide Qi throughout the body during movements.
2. Mindfulness and Intention: Conscious awareness and focused intention are vital for cultivating Qi. The Energy Tai Chi practitioners train themselves to be fully present in each movement, visualising the energy flow within their bodies. They direct their attention to specific areas where they want to accumulate or circulate Qi.
3. Relaxation and Softness: Being relaxed is essential for the smooth flow of Qi. Tension restricts energy circulation, so Tai Chi practitioners strive to relax the physical body and the mind. By consciously releasing tension and adopting a soft, supple approach to movement, they create optimal conditions for cultivating Qi.
4. Posture Alignment: Proper alignment of the body aligns with efficient energy flow. Tai Chi experts pay attention to correct posture alignment, ensuring joints are open and relaxed while maintaining a rooted connection with the ground. This alignment facilitates the smooth flow of Qi through the meridians.
5. Slow Movement Practice: As mentioned earlier, practising slow movements allows practitioners to connect deeply with their body’s energy systems. The deliberate pace helps to enhance sensitivity, awareness, and control over internal energy dynamics.
6. Meditation and Visualization: Energy Tai Chi practitioners incorporate meditation techniques into their practice for more profound cultivation of Qi. They may engage in seated or standing meditation exercises focusing on breath awareness or visualisations to guide and harmonise internal energy.

It’s important to note that cultivating Qi is a gradual process that requires consistent practice over time under the guidance of an experienced instructor. The exact methods and approaches may vary depending on the specific Tai Chi style or lineage.

In Energy Tai Chi Chuan, Qi cultivation involves static and dynamic practices.

These practices enhance energy flow, develop internal strength, and deepen the practitioner’s connection with their Qi. 

Here’s a closer look at these aspects:

Static Qi Cultivation:

1. Zhan Zhuang (Standing Stake): This is a fundamental static practice where practitioners stand in various postures for an extended period. The goal is to develop relaxation, rootedness, and internal awareness while maintaining proper alignment. By holding these postures, practitioners gradually accumulate and circulate Qi throughout their bodies.
2. Wuji Meditation: Wuji refers to a state of emptiness or non-differentiation. In this practice, practitioners assume a relaxed standing position while focusing on breath awareness and stilling the mind. This cultivates a state of deep calmness and inner stability, facilitating the free flow of Qi within the body.
3. Dan Tian Breathing: The lower abdomen area, known as the dan tian, is considered an essential reservoir of Qi in traditional Chinese philosophy. Through specific breathing techniques, practitioners direct their attention to the dan tian while inhaling and exhaling deeply. This helps to gather and store Qi in this central energy centre.

Dynamic Qi Cultivation:

1. Energy Tai Chi Form Practice: The practice of flowing movements in Energy Tai Chi Chuan forms is a dynamic method for cultivating Qi. Each movement is executed with mindful intention, coordinating breath with movement and promoting smooth energy circulation throughout the body.
2. Silk Reeling Exercises involve continuous spiralling motions that refine coordination between different body parts while encouraging energetic connections along fascial lines. Silk reeling exercises help cultivate elasticity, flexibility, and harmonious energy flow.

3. Tai Chi Push Hands: As mentioned earlier, push hands involve partner work where practitioners engage in controlled yet dynamic movements while maintaining sensitivity to their and their partner’s energy. This practice helps develop the ability to effectively yield, redirect, and issue energy.

1. Fa Jin (Explosive Power): Fa Jin is the skill of releasing explosive power through proper alignment, relaxation, and coordinated movements. It involves generating and directing Qi in a focused manner to transmit force in martial applications effectively.

Combining static and dynamic practices allows practitioners to approach Qi cultivation from different angles, fostering a comprehensive understanding and experience of internal energy. These practices promote physical health, mental clarity, emotional balance, and spiritual growth.

Here are some reasons why the Energy Tai Chi Chuan routine can be seen as a form of moving meditation:

1. Mindful Awareness: Like meditation, Tai Chi Chuan cultivates mindful awareness. Practitioners focus on the present moment, bringing full awareness to each movement, breath, and sensation. This heightened mindfulness allows practitioners to develop a deep connection between the mind and body.
2. Inner Calmness and Relaxation: Just as meditation aims to bring about a sense of calmness and relaxation, Tai Chi Chuan promotes this state through slow, flowing movements. The gentle nature of the practice encourages practitioners to cultivate a relaxed body and mind, releasing tension and stress.
3. Stillness within Movement: In Tai Chi Chuan, there is an emphasis on finding stillness within movement. While engaged in continuous motion, practitioners strive for internal tranquillity and stability. This harmonises with the meditative principle of finding inner stillness even amidst external activity.
4. Breath Awareness: Both meditation and Tai Chi Chuan place importance on breath awareness. Conscious breathing patterns are integrated into the practice, aiding relaxation, energy cultivation, and overall body-mind coordination.
5. Single-Pointed Focus: In Tai Chi Chuan, practitioners focus on their movements and internal sensations while letting go of distracting thoughts or external distractions. This concentration parallels the focused attention cultivated during seated meditation practices.
6. Embodied Presence: Moving meditation brings mindfulness into physicality by integrating it with bodily movements. It encourages practitioners to fully inhabit their bodies, promoting a sense of embodied presence that enhances self-awareness and connects them deeply with their experience.
7. Transcendence of Dualities: Meditation seeks to transcend dualistic thinking and dissolve the separation between self and other, subject and object. Similarly, Energy Tai Chi Chuan embodies the concept of yin and yang, integrating opposing forces into a harmonious whole. The practice encourages practitioners to unite their physical, mental, and energetic aspects, fostering a sense of unity within themselves and with the world around them.

Combining movement, breath, mindfulness, and relaxation in a flowing sequence of postures, Energy Tai Chi Chuan offers a unique form of meditation that cultivates inner stillness and develops physical health, balance, and martial skills.

Shifu Colin Koh’s endeavour stretched over a decade of relentless research, trials, adjustments, and experimentation. The goal was to understand these practices and distil their essence to yield efficient and effective results for personal well-being.

The path was strewn with obstacles that tested his patience and resolve. But Shifu Colin Koh’s resolute willpower propelled him through times of uncertainty and frustration. He stood firm in his pursuit, eyes ever focused on the purpose he had set out to achieve.

His dedication finally bore fruit when he formulated a unique 3-in-1 combination system. This breakthrough integrated the physical discipline of Tai Chi Chuan, energy control of Qigong, and serene mind cultivation of Meditation into one comprehensive practice.

To Shifu Colin Koh’s delight, this harmonious synergy exceeded all expectations. His innovative approach harnessed these practices’ essence and presented them in an accessible format that people could easily incorporate into their daily lives.

Colin Koh’s trailblazing work has since opened new horizons in holistic well-being. His 3-in-1 system guides countless individuals towards better health, inner peace, and spiritual growth.

Through dedication to his research and unwavering belief in his vision for human prosperity, Colin Koh’s journey has created something genuinely inspiring – transforming ancient wisdom into an accessible tool for modern-life balance.

– The ten principles of yang cheng fu tai chi chuan are guidelines for the practice of tai chi chuan that Grandmaster Yang Chengfu orally provided to his senior student, Chen Wei Ming, who recorded them in writing. They are as follows¹:

1. Empty, lively, pushing up and energetic. This means the head is upright and straight and the spirit is infused into its apex. You should not use strength or tension but rather have an intention that is empty, lively, and natural. This will help you raise your spirit and posture.
2. Hold in the chest and slightly round the back. This means the chest is slightly reserved inward, which causes the chi to sink to the dantian (the lower abdomen). The chest should not be puffed out, as this will block the chi in the chest region and make the upper body heavy and the lower body light. The back should be slightly rounded, which makes the chi stick to the back and allows you to emit strength from the spine.
3. Relax the waist. The waist is the commander of the whole body. Only after you are able to relax the waist will the legs have strength and the lower body be stable. The alternation of empty and full all derive from the turning of the waist. If you lack strength in your form, you should look for it in the waist and legs.
4. Separate empty and full. In tai chi chuan, separating empty and full is the number one rule. If the whole body sits on the right leg, then the right leg is deemed ‘full’ and the left leg ‘empty.’ If the whole body sits on the left leg, then the left leg is deemed ‘full’ and the right leg ‘empty.’ Only after you are able to distinguish empty and full will turning movements be light, nimble and effortless; if you can’t distinguish them, then your steps will be heavy and sluggish, and your stance will not be steady.
5. Sink shoulders and drop elbows. The shoulders should be completely relaxed downward and open to the sides. The elbows should also be relaxed downward and not lifted outward or upward. If you lift your shoulders or elbows, then your chi will rise up and your whole body will lose strength.
6. Use mind instead of force. In tai chi chuan, all movements are guided by the mind (yi), not by external force (li). You should use your mind to direct your chi, and use your chi to move your body. You should not use brute force or stiffen your muscles or joints. If you use your mind instead of force, then your movements will be light, agile, round, and smooth.
7. Upper and lower follow one another. In tai chi chuan, the upper body coordinates with the lower body, and vice versa. When one part moves, every part moves; when one part is still, every part is still. The root is in the feet, which transmit force through the legs to the waist; then from the waist through the spine to the arms; then from the arms to the fingers; like a whip that moves in a continuous wave.
8. Inner and outer are united. In tai chi chuan, inner refers to mind (yi) and intention (xin), while outer refers to form (xing) and energy (qi). The inner should harmonize with the outer, meaning that there should be no discrepancy between what you think or feel and what you do or show. Your mind should lead your energy, and your energy should express your form; like a string that connects a needle.

9. Continuity without interruption. In tai chi chuan, all movements are connected like a string of pearls or a flowing river; there is no beginning or end; there is no separation or isolation; there is no stopping or stagnation; there is only constant change and transformation; like a circle that has no corners or edges.
10. Seek stillness in movement. In tai chi chuan, movement contains stillness; stillness contains movement; movement and stillness are relative; they depend on each other; they complement each other; they balance each other; they become each other, like yin and yang that form a whole.

¹: Yang Family Tai Chi (2019). The Ten Essentials of Tai Chi Chuan https://yangfamilytaichi.com/2019/08/28/the-ten-essentials-of-tai-chi-chuan/

Source: Conversation with Bing, 23/06/2023

(1) YANG CHENG FU – 10 PRINCIPLES – redorchidtaichi.com. http://www.redorchidtaichi.com/wp-content/uploads/2019/02/YANG%2520CHENG%2520FU%252010%2520PRINCIPLES2.pdf.

(2) The Ten Essentials of Tai Chi Chuan – Yang Family Tai Chi. https://yangfamilytaichi.com/2019/08/28/the-ten-essentials-of-tai-chi-chuan/.

(3) Yang Cheng Fu’s 10 Essential Principles – Tai Chi Online Classes. https://taichionlineclasses.com/yang-cheng-fus-10-principles/.

(4) Ten Essential Principles of Yang Chengfu – everydaytaichi.org. http://www.everydaytaichi.org/ten-essentials-of-yang-chengfu.html.

By shifucolinkoh@gmail.com

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