Stationary Taiji for Beginners and Seniors

Yang and Sun Style Combination Stationary Taiji for Beginners and Seniors

Created by Master Jiang, Jian-ye

When performing this set, think about moving energy as you move; imagine energy moves or guides your movements. Also keep in mind these basic Taiji Principles when practicing:

  • When stepping, step like a cat
  • When moving, move like water – flowing
  • Finish each posture like a mountain or tree that is rooted

Think about connecting the three treasures: sky, often translated as heaven, which is yang energy, with earth’s yin energy, into your person. Use your personal three treasures of mind (Shen), body (Jing) and energy (Qi) to combine nature’s yin and yang energy into your being. Our personal three treasures of Jing, Qi, and Shen are interpreted as essence, internal energy, and spirit respectively. Jing in this sense is considered the essence or the original fundamental nature that exists in something; ourselves for instance. The concept of qi has become quite common with the rise in popularity of Taiji and many understand it to mean energy or the one’s life force. There are, however, different categories of qi and different sources of qi. Shen often thought of as our spirit, although westerners are likely to relate this term to mean the same as the soul that rises to heaven when a person dies. While there may be a similar relationship keep in mind that shen cannot be separated from one’s mind.

While the gulf between Eastern and Western thought and approach to health and nature can be quite wide, it is narrowing with exposure to Taiji and other Eastern philosophies. Terms such as those above and others are often used to bridge that gulf and increase our understanding since they represent similar concepts that we may be familiar with. Although, these are very simplified explanations of the three treasures and do not touch on their inter-relatedness. There are numerous good sources that explore this in depth; however, it would be wise not to spend too much time in esoteric pursuits, but instead engage oneself in actual practice.

  1. Starting Position
    1. Feet together, shift weight to right, step left foot out to shoulder width apart, relax whole body, weight 50 – 50
    2. Slowly open arms out in front to shoulder level; elbows drop, shoulders relax
    3. Make Taiji ball, shift weight to right, bring left foot in and raise knee, relax toe and make entire body loose, but substantial

Pull up yin energy from earth then combine yin and yang together.

  1. Part Wild Horse’s Mane (Yang style) – left
    1. Left foot step to 45 in front
    2. Shift weight and hands slowly spread out: right hand pushes down close to hip; left hand raises to chest level (palm in) and arm forms half of Taiji circle
    3. Twist torso; eyes look at left hand
    4. Make certain shoulders, elbows, and wrists are relaxed
    5. Feel roundness in arms and back
  2. Grasp Bird’s Tail (Yang style)
    1. Right hand moves forward palm turns up, left hand turns palm down (facing toward each other), turn slightly to left corner
    2. Shift weight back to rear leg, sweep hands down in front and turn torso to right
    3. Both hand raise up: right hand presses on left wrist, turn back to left
    4. Shift weight to mountain stance and press hands
    5. Open arms, shift weight back as if sitting on chair, extended leg is on heel with toe up
    6. Hands press down to Dan Tien
    7. Shift weight forward, back to left leg, and hands push up diagonally with both palms away from body

Pull back and bring fresh energy into your heart, lungs, down into your stomach and into your Dan Tian. As you push out extend you whole body energy.

  1. Open and Close Hands (Sun style)
    1. Shift weight back, bring left toe up while hands move in towards upper chest
    2. Left foot step in to shoulder width
    3. Palms face each other (fingers point up)
    4. Open chest – allow hands to follow the opening of the chest
    5. Close chest – allow hands to follow the closing of the chest

Imagine energy is pushing your hands apart and then you squeeze it together and into your chest.

  1. Single Whip (Sun style) – Left (weight left, attention right)
    1. Shift weight right, step to left side (heel down, toe up)
    2. Slowly shift weight to left side (70%) and push hands out
    3. As weight shifts left open arms out to side (palms away from body) – look at right hand

As you open arms extend your whole body energy.

  1. Open and Close Hands (Sun style)
    1. Shift weight to right side and step left foot in – shoulder width
    2. Follow method as described in posture #4
  2. Part Wild Horse’s Mane (Yang style) – right
    1. Drop down right hand close to stomach and make Taiji ball
    2. Right foot step to 45 in front
    3. Follow method as described in posture #2, but on right side
  3.  Grasp Bird’s Tail (Yang style)
    1. Follow method as described in posture #3, but on right side
  4. Open and Close Hands (Sun style)
    1. Follow method as described in posture #4
  5. Single Whip (Sun style) – Right (weight right, attention left)
    1. Follow method as described in posture #5, but on opposite side
    2. As you extend and open try to feel the energy from your body emanating outward.
  6. Open and Close Hands (Sun style)
    1. Follow method as described in posture #4
  7. Golden Rooster Stands on One Leg (Sun style)
    1. Step left foot forward, heel down (without weight) while hands drop down in front of Dan Tian
    2. Shift weight forward, hands continue to drop to sides (relax)
    3. Right knee raise up and right hand rises close to right ear
    4. Keep supporting knee bent, step right foot back
    5. Shift weight to right leg, raise left leg and left hand to ear
    6. Keep body straight for balance – eyes focus forward on one spot

Connect head to sky (heaven) and foot to earth. Heaven, person, and earth – connect the three treasures by bringing the yang energy from heaven and the yin energy from earth into your body.

  1. Open and Close Hands (Sun style)
    1. Follow method as described in posture #4
  2. Single Whip (Sun style) – Right (weight right, attention left)
    1. Follow method as described in posture #5, but on opposite side
  3. Cross Hands (Yang style)
    1. Shift weight to left side, arms drop down and relax
    2. Step right foot in to shoulder width, cross hands (left wrist on top) palms up
    3. Arms rise up and remain out – rise to chest level and then pull back half-way to chest (elbows drop)
  4. Close Position
    1. Push hands out while palms rotate down (left wrist ends up on top)
    2. Separate hands to shoulder width apart and at shoulder height
    3. Elbows drop down – slowly relax arms, allow hands to press down to sides
    4. Drop everything and relax – step left foot in and remain loose but substantial

When arms drop, bring fresh energy into your being allowing it to course through your body.