Huang Xingxian's Five Tai Chi Relaxation Methods (Video Explanation Text)
Tai Chi Relaxation Five Methods Video: http://v.youku.com/v_playlist/f332913o1p1.html
The Five Tai Chi Relaxation Methods were developed by Tai Chi master Huang Xingxian. Building on his solid foundation in Crane Boxing and the Yang family secrets taught by his mentor, Zheng Manqing (the "Five Absolutes Elder"), Huang Xingxian delved deeply into Tai Chi theories and principles. He created this foundational set of exercises emphasizing relaxation (song), sinking (chen), and softness (rou). These methods aim to address the common challenges in Tai Chi practice, such as achieving "Qi sinking to the Dantian," relaxation, softness, and sinking.
Sinking Qi to the Dantian, as well as mastering relaxation, softness, and sinking, are crucial to developing Tai Chi's internal energy (nei jing). As the saying goes: "Practicing the form without internal skill is ultimately futile." The Five Tai Chi Relaxation Methods provide the best and most fundamental approach to internal training. They serve as the "door-opening stone" for entering the deeper aspects of Tai Chi, offering an easy-to-learn, effective fitness exercise and self-defense art.
Key Principles of the Five Tai Chi Relaxation Methods:
Movements should focus on complete body relaxation, coordinated Dantian breathing, Qi sinking to the Dantian, proper spinal alignment, and a light, agile body. The head should feel suspended. Remember to use intent, not force, throughout the body. Movement should involve the entire body, while stillness should resonate throughout.
Particularly, the root lies in the feet. Except for the second and fourth exercises, weight should rest on one leg. The waist governs all movement—not only should the hands and feet follow the waist's motion, but so should the head, heels, and even the gaze. To achieve Qi sinking to the Dantian, guide Qi with the mind, move the body with Qi, and send Qi to the Dantian without letting it rise.
Distinguish between substantial and insubstantial in the hands and feet, keep the waist and spine collected, and maintain relaxed and aligned hips. With sufficient practice, the waist and arms will move like willow branches swaying in the wind. Gradually, you’ll experience "Qi surging and oscillating," where Dantian Qi interacts with the surrounding air. Over time, this interaction creates a sense of pressure that intensifies, leading to the realization of "emptiness within fullness."
When sparring with a strong opponent, you may feel as though you're engaging with air—this illustrates the concept of "fullness within emptiness." Achieving this state unlocks endless potential. Therefore, the Five Relaxation Methods integrate internal cultivation with external practice, embodying the art of Daoism. Once mastered, these methods significantly enhance Tai Chi skills.
Preparatory Posture
Stand upright with feet together, body aligned, and eyes gazing forward. The head should feel suspended, chest slightly relaxed, shoulders sunk, elbows bent slightly, tongue lightly touching the roof of the mouth. Shift your weight to the right leg, raise the left heel slightly, and step to the left, aligning with shoulder width. Rotate the waist rightward, then leftward, bringing the right foot into alignment.
While practicing, focus on sinking Qi to the Dantian. Keep the back straight as if against a wall, slightly tuck the waist, and draw in the hips toward the Dantian. Tuck the coccyx and abdomen, slightly bend the knees without extending beyond the toes, and keep the toes relaxed but grounded. Ensure the head remains upright, mind focused, and gaze straight ahead, as if gazing into the sky. Relax the entire body and listen to your breath, which should be natural, flowing like water. Let the Qi sink from the chest to the Dantian, extending down the inner sides of the legs to the soles of the feet.
The elbows should be slightly bent, the wrists slightly extended forward, palms facing down, and fingers gently raised without tension. This creates a natural sense of sinking and expansion, extending to the fingertips. This preparatory posture is known as "Hun Yuan Standing Posture." Practicing it for 15 to 30 minutes before the Five Relaxation Methods or Tai Chi form greatly benefits health and internal energy cultivation.
第一法：上下松身法
1. Action Description:
Begin by slightly relaxing the 腰胯 (waist and hips) to sink downward, lightly pulling the arms down while keeping 肩 (shoulders) relaxed and 肘 (elbows) dropped.
Rotate the 腰胯 45° to the right while the left 掌心 (palm) faces inward, swinging upward toward the right upper chest. Simultaneously, the back of the right hand moves toward the 尾閭 (coccyx).
The 腰胯 returns to a neutral position, allowing the arms to swing back down, out to the sides, and upward again.
Repeat this motion on the opposite side, maintaining a stable 中正 (upright) posture, with no movement below the knees.
2. Theory:
Movement is governed by the 腰 (waist), ensuring that 手 (hands) follow the body's motion without acting independently.
During each rotation, the 鼻尖 (nose tip), left wrist, right knee, and 湧泉 (Yongquan points) align, ensuring structural integrity.
Relaxed 肩 and 肘 allow for the elastic quality of joints, like a rubber band, facilitating natural and free-flowing energy transmission from the 腳底 (soles of the feet) to the 勞宮 (Laogong points in the palms).
第二法：合氣松身
1. Action Description:
Body Descending Motion:
Start by extending the hands outward to shoulder height with 手心 (palms) facing down. Relax the 腰胯 to sink slightly and draw circles with both hands, moving left inward and right outward to cross at the chest.
Repeat this motion, alternating the inward and outward flow of the hands, while ensuring the 腰胯 continues to guide the movement.
Body Ascending Motion:
Reverse the descending action, moving the hands in opening and closing motions as the body gently rises.
Perform the sequence up and down 20 times, maintaining an upright 尾閭 and a relaxed 丹田 (lower energy center).
2. Theory:
The focus is on maintaining a steady connection between the 腳底 (soles) and the 勞宮 while ensuring the motion remains continuous like flowing water.
升降 (ascending and descending) are the primary dynamics, with no apparent shift between solid and void (虛實). The intent drives the movement, which appears subtle and formless externally but builds internal strength.
第三法：擺臂松肩
1. Action Description:
Begin with a still head and gaze fixed on a point ahead. Rotate the 腰脊 (spinal column) slightly to the left while shifting the weight to the left foot.
Swing the left arm forward until the fingertips align with the 鼻尖, with the 掌心 facing down. Let the arm naturally swing downward as the body shifts weight to the right foot, allowing the right arm to mirror the motion.
Alternate between left and right, maintaining the sinking of the shoulders (沉肩) and relaxation of the elbows (垂肘).
2. Theory:
This movement encourages relaxation in the 肩 while allowing the arms to move fluidly with the guidance of the 腰脊.
The key is to ensure a continuous connection from the 腳底 to the 勞宮, facilitating energy flow and releasing tension in the 肩關節 (shoulder joints).
Practical Application:
Each method integrates relaxation, alignment, and energy flow (氣) principles. These exercises train the body to release unnecessary tension, connect movement with the 腰 as the central control point, and develop internal energy pathways. By following these principles, practitioners enhance flexibility, balance, and overall energy circulation.
Slightly sink the knees and guide Qi with intent. As the body rises, straighten the knees slightly, and raise both arms to shoulder height, extending outward to the sides. Keep the shoulders relaxed and still. The elbows should remain slightly bent, allowing enough space for four fingers, with wrists level with the shoulders and palms f
The "Tai Chi Five Relaxation Methods" is a foundational Tai Chi practice developed by Huang Xingxian, a Tai Chi master who had a strong background in Crane Boxing. Inspired by the Yang-style secret teachings and principles passed down by his mentor, Zheng Manqing (Five Excellence Elder), Huang dedicated himself to understanding and perfecting the principles of relaxation ("Song"), sinking ("Chen"), and softness ("Rou"). These methods aim to address the most challenging aspects of Tai Chi practice, such as achieving "Qi sinking to the Dantian," relaxation, and softness, which are crucial for cultivating internal strength (Nei Jin).
The saying goes: "Practicing Tai Chi without practicing foundational skills is an empty effort." The Five Relaxation Methods serve as the most fundamental training techniques, acting as the "key" to unlocking Tai Chi mastery. They not only lay the groundwork for learning Tai Chi but also provide an accessible and effective form of exercise for health and self-defense.
Key Principles of the Five Relaxation Methods:
The movements emphasize full-body relaxation, Dantian breathing, proper body alignment (tailbone centered, head suspended), and the natural flow of energy. Practitioners are reminded to use intention (Yi) rather than brute force, ensuring that the entire body moves in unison.
Particular attention is given to:
Weight distribution: The body's weight, except during the second and fourth exercises, should rest entirely on one leg.
Coordination: All movements are driven by the waist, with the arms and legs following its lead.
Qi guidance: Energy should sink to the Dantian, and movements should involve directing Qi with the mind.
Through diligent practice, the waist and arms will move like flexible willow branches. Over time, practitioners may experience the sensation of "Qi expanding and contracting," creating a dynamic interaction between internal and external forces. This mastery leads to boundless applications and deeper insights into Tai Chi.
Preparation Stance
1. Stand with feet together, body upright, and gaze straight ahead.
2. Suspend the head, slightly tuck the chest, relax the shoulders, and bend the elbows.
3. Place the tongue lightly against the upper palate, shift weight to the right leg, and step the left leg out to shoulder-width.
4. Rotate the waist to the right and then back to the left, aligning the right foot forward.
Key focus points include sinking Qi to the Dantian, maintaining a straight tailbone, and ensuring relaxed but focused posture. This preparation stance can also be practiced for 15–30 minutes as a standalone exercise, benefiting both health and the cultivation of internal strength.
Method 1: Waist Turning to Relax the Hips
1. Slightly bend the knees and raise the arms to shoulder level, keeping the shoulders relaxed and elbows slightly bent.
2. Sink the waist and hips to guide the arms downwards in a swinging motion.
3. Shift weight to the left foot, rotate the waist 45 degrees to the right, and let the arms naturally follow the motion.
4. Ensure alignment of the nose, hand, knee, and foot during rotation.
5. Alternate sides, focusing on waist-driven movements, relaxed shoulders, and sinking Qi to the soles of the feet.
Method 2: Harmonizing Qi to Relax the Body
This method alternates between descending and ascending movements:
(A) Descending Motion:
1. Straighten the knees slightly and raise both arms outward to shoulder height, palms facing down.
2. Sink the waist and hips while guiding the arms downward in circular motions, crossing them in front of the chest.
3. Alternate hand positions (left-over-right, right-over-left) with each repetition.
(B) Ascending Motion:
1. Reverse the movement, raising the body slightly and opening the arms outward.
2. Alternate hand positions as before.
Practice this sequence with controlled, fluid movements, ensuring the energy flows seamlessly like water. Perform 20 repetitions for both ascending and descending motions.
Method 3: Arm Swinging to Relax the Shoulders
1. Begin with the head stationary and gaze fixed on a single point.
2. Slightly rotate the waist to the left, allowing the left arm to swing forward and upward to shoulder height.
3. As the left arm swings downward, shift the waist slightly to the right, and let the right arm naturally swing upward.
4. Alternate between the arms, ensuring the waist drives the motion and the shoulders remain relaxed.
Focus on fluid, pendulum-like movements with the energy originating from the feet
and passing through the waist to the arms.
Additional methods and details to follow in subsequent sections.
This text describes the detailed practice methods of Tai Chi's Fourth Method, "Bending Waist to Relax Muscles" (彎腰松筋), and Fifth Method, "Sitting Leg to Relax Knees" (坐腿松膝). Below is a summary and key points for each section:
Fourth Method: Bending Waist to Relax Muscles (彎腰松筋)
Fourth Method: Bending Waist to Relax Muscles (彎腰松筋)
Movements
Initial Position:
Slightly sink the body, press both hands forward, left fist and right palm forming a hug (左握拳，右開掌), left inside and right outside. Relax shoulders (沉肩) and elbows (墜肘), thumbs facing each other. Slowly draw hands back to the chest, with thumbs aligned to the throat (拇指對正咽喉). Gradually release palms upward, arms hanging down, and the body sinking further. Repeat twice.
Third Cycle:
Place hands on the lower abdomen, and as "intention opens, Qi opens, and hands open" (意開、氣開、手開), slightly rise, spreading hands to the sides at shoulder height. Draw them back to the ears, then to the mouth. Slightly sink the body, bend knees, and press hands forward. When left fist and right palm (左拳右掌) meet in a forward hug, palms face the chest. Open the hands outward with palms facing forward and fingers aligned (拇指、食指、中指相並), slowly push forward. Relax shoulders and elbows as the body sinks until knees and hips align, touching elbows to knees, with palms pressing the ground.
Bending Action:
Straighten legs, bend the waist, and look between the legs. Move arms forward and backward ten times using waist power (以腰帶動). Then relax shoulders and swing arms up and down ten times. Keeping the head steady, swing arms side to side like a pendulum (如鐘擺), forming an arc toward the feet ten times. Let middle fingers (中指) touch each other and descend to squat. Slowly rise with sequential adjustments: align the tailbone (尾閭), draw in the waist, expand the chest, relax shoulders, and suspend the head (頂頭懸).
Precautions
Individuals with heart conditions or high blood pressure should omit the bending and later movements to avoid cerebral congestion. Perform only the upper portion.
Movements emphasize sequential energy flow (節節貫串), starting from Yongquan (湧泉) and traveling through the spine to Laogong (勞宮).
Benefits
Enhances flexibility of the spine and joints, including hips, knees, ankles, shoulders, elbows, and wrists.
Helps prevent abdominal protrusion and obesity.
Strengthens coordination of intention, Qi, and physical movements for efficient power transmission.
Fifth Method: Sitting Leg to Relax Knees (坐腿松膝)
Movements
Initial Position:
Relax the entire body, sink slightly, and bend knees into a horse stance (坐馬步). Shift weight to the right leg, turn the left toes inward (左足尖內扣), and rotate to the right. Settle weight onto the left foot, aligning the tailbone with the rear heel (尾閭對正後足跟).
Forward and Backward Transition:
As the right toes turn forward with the waist and hips, move into a left-leg sitting stance (坐左腿). Shift weight forward into a right bow stance (右弓腿), ensuring the knee does not go beyond the toes. Gradually transfer weight back to the left leg in a sitting stance. Maintain alignment of the tailbone, alternating between bow stance and sitting stance three times.
Leg Movements:
Extend the right foot forward, point the toes, and place the heel down. Alternate forward and backward three times. Repeat with the left leg, returning to the starting position.
Switch Sides:
Shift weight to the other leg and repeat the sequence. Transition smoothly with the tailbone aligned and movements coordinated by internal energy (內勁).
Precautions
Maintain proper alignment of the tailbone and avoid misalignment.
Movements must be natural, ensuring smooth transitions between bow stance and sitting stance.
Benefits
Enhances knee and leg flexibility, stability, and Qi circulation.
Strengthens coordination and balance through precise control of weight and energy shifts.
Core Concepts
Both methods focus on relaxation (松沉), waist-driven movements (腰帶動), and sequential energy flow (節節貫串). Proper practice imp
roves Qi flow, body coordination, and efficient energy transmission.
Main Objectives
Relax the spine and joints (hips, knees, ankles, shoulders, elbows, wrists).
Fifth Method: Sitting Leg to Relax Knees (坐腿松膝)
Fourth Method: Bending Waist to Relax Muscles (彎腰松筋)
Movements
Initial Position:
Slightly sink the body, press both hands forward, left fist and right palm forming a hug (左握拳，右開掌), left inside and right outside. Relax shoulders (沉肩) and elbows (墜肘), thumbs facing each other. Slowly draw hands back to the chest, with thumbs aligned to the throat (拇指對正咽喉). Gradually release palms upward, arms hanging down, and the body sinking further. Repeat twice.
Third Cycle:
Place hands on the lower abdomen, and as "intention opens, Qi opens, and hands open" (意開、氣開、手開), slightly rise, spreading hands to the sides at shoulder height. Draw them back to the ears, then to the mouth. Slightly sink the body, bend knees, and press hands forward. When left fist and right palm (左拳右掌) meet in a forward hug, palms face the chest. Open the hands outward with palms facing forward and fingers aligned (拇指、食指、中指相並), slowly push forward. Relax shoulders and elbows as the body sinks until knees and hips align, touching elbows to knees, with palms pressing the ground.
Bending Action:
Straighten legs, bend the waist, and look between the legs. Move arms forward and backward ten times using waist power (以腰帶動). Then relax shoulders and swing arms up and down ten times. Keeping the head steady, swing arms side to side like a pendulum (如鐘擺), forming an arc toward the feet ten times. Let middle fingers (中指) touch each other and descend to squat. Slowly rise with sequential adjustments: align the tailbone (尾閭), draw in the waist, expand the chest, relax shoulders, and suspend the head (頂頭懸).
Precautions
Individuals with heart conditions or high blood pressure should omit the bending and later movements to avoid cerebral congestion. Perform only the upper portion.
Movements emphasize sequential energy flow (節節貫串), starting from Yongquan (湧泉) and traveling through the spine to Laogong (勞宮).
Benefits
Enhances flexibility of the spine and joints, including hips, knees, ankles, shoulders, elbows, and wrists.
Helps prevent abdominal protrusion and obesity.
Strengthens coordination of intention, Qi, and physical movements for efficient power transmission.
---
Fifth Method: Sitting Leg to Relax Knees (坐腿松膝)
Movements
Initial Position:
Relax the entire body, sink slightly, and bend knees into a horse stance (坐馬步). Shift weight to the right leg, turn the left toes inward (左足尖內扣), and rotate to the right. Settle weight onto the left foot, aligning the tailbone with the rear heel (尾閭對正後足跟).
Forward and Backward Transition:
As the right toes turn forward with the waist and hips, move into a left-leg sitting stance (坐左腿). Shift weight forward into a right bow stance (右弓腿), ensuring the knee does not go beyond the toes. Gradually transfer weight back to the left leg in a sitting stance. Maintain alignment of the tailbone, alternating between bow stance and sitting stance three times.
Leg Movements:
Extend the right foot forward, point the toes, and place the heel down. Alternate forward and backward three times. Repeat with the left leg, returning to the starting position.
Switch Sides:
Shift weight to the other leg and repeat the sequence. Transition smoothly with the tailbone aligned and movements coordinated by internal energy (內勁).
Precautions
Maintain proper alignment of the tailbone and avoid misalignment.
Movements must be natural, ensuring smooth transitions between bow stance and sitting stance.
Benefits
Enhances knee and leg flexibility, stability, and Qi circulation.
Strengthens coordination and balance through precise control of weight and energy shifts.
---
Core Concepts
Both methods focus on relaxation (松沉), waist-driven movements (腰帶動), and sequential energy flow (節節貫串). Proper practice imp
roves Qi flow, body coordination, and efficient energy transmission.
Main Objectives
Strengthen the flexibility and stability of the legs and knee joints.
Improve overall body coordination and Qi circulation.
Key Movements
1. Horse Stance and Turning:
Sit in a horse stance with bent knees, shifting weight onto the right leg, and turn the left toes inward, rotating the waist and hips to the right.
Shift weight to the left leg while stretching the right leg forward, then gradually return the weight to the left leg.
2. Alternating Bow Stance and Sitting Stance:
Bow Stance (弓腿) (Forward): Knees do not pass beyond toes, and weight gradually shifts forward.
Sitting Stance (坐腿) (Backward): The tailbone stays aligned with the heel, and weight fully shifts to the back leg.
3. Leg Extension and Retraction:
Tap the ground with the toes, stretch the leg forward, touch the ground with the heel, and repeat three times.
4. Left-Right Switching:
Shift weight to the other leg and repeat the same movements, returning to the ready position at the end.
Precautions
Maintain proper alignment of the waist and tailbone, avoiding deviation.
Coordinate movements with internal energy (內勁) to achieve a smooth transition between "Bow Stance (弓腿)" and "Sitting Stance (坐腿)."
Key Features of These Practices
Both practices emphasize relaxation (鬆沉), waist-driven movement (腰帶動), and sequential energy flow (節節貫串). Movements should remain natural and unforced, promoting Qi circulation and enhancing overall body coordination and power transmission.