Black Tiger Tai Chi

Wishing you all a great new year from all of us

These four are considered foundational “energies”.
Float (浮)
A rising, expanding energy.
Often compared to a wave lifting a boat upward.
Used to uproot an opponent or create buoyant light and agile structure. Raising Qi up.

Sink (沉)
A dropping, grounding energy.
Settling weight into the legs and Dantian.
Used to stabilize, absorb force, or press downward. Bringing Qi down.
Swallow (吞)
Drawing inward, absorbing, yielding to take in force.
Used to neutralize attacks or pull an opponent off balance.
Bringing qi inward” Like drawing an arrow back in a bow.
Spit (吐)
Releasing outward, Fajin issuing power, striking, or projecting force.
Expelling qi outward like an arrow leaving the bow.
In Taijiquan there four are referred to as the square energies of Peng, Lu, Ji, An.
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Open and Close (开合)
Open and close are often taught alongside these four Jin in Qigong and internal martial arts.
Open: expanding, rising, inhaling, "separating"
Close: contracting, sinking, exhaling, "gathering"
They pair naturally with the four energies:
Open float, spit (energy out)
Close sink, swallow (energy in)
This creates a full internal cycle. .

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How to practice Qi Gong while standing?

Standing Qi Gong practice involves practicing in a standing posture, including both dynamic and static standing qigong. Static standing qigong, also known as standing posture qigong, is effective in treating certain illnesses and maintaining health. There are many types of standing dynamic qigong: routine and non-routine. Non-routine qigong includes free-hand exercises and inducing qigong (also known as spontaneous qigong or induced qigong). This article focuses on some aspects of standing posture qigong.

Zhan Zhuang Gong is a practice that organically integrates and interacts "form, intention, qi, and strength." It not only offers a variety of postures to suit various needs, but also has specific requirements. For example, it requires the "three internal harmonies" and "three external harmonies." The "three internal harmonies" are the harmony of mind and intention, intention and qi, and qi and strength; the "three external harmonies" are the harmony of shoulders and hips, elbows and knees, and hands and feet. This achieves a state where form, intention, qi, and strength are fully unified and blended into one.

There are many different postures in Zhan Zhuang practice, each with its own distinct requirements and benefits. For example, the posture can be high or low, with the lower the position, the greater the intensity of the exercise. Young people seeking fitness can choose a low position, while those with general health conditions can adopt a high position, gradually lowering the position as their strength improves. The arms can be held open or closed, high or low, in embrace, support, pressing, or holding. However, different postures require different intentions. For example, the "pressing the ball" posture involves imagining each hand pressing a ball floating in water; the "holding the water" posture involves holding a bowl of water, and the effects are also different. The movements in Zhan Zhuang can be asymmetrical, such as one hand lifting up and the other pressing down, or symmetrical, with both hands pointing up or down simultaneously. In short, there are many different postures in Zhan Zhuang, and practitioners should choose the appropriate posture based on their specific needs. The posture should be complete and balanced, upright and comfortable, relaxed but not slack, tight but not rigid, with the upper body empty and the lower body solid, like a tree taking root.

The following introduces one of the most commonly used standing postures. Practitioners can change different postures according to the above principles.

Vertical Support Stance: Stand with your feet parallel and shoulder-width apart. Keep your head straight and looking straight ahead, your back straight, arms like a bow, shoulders relaxed, elbows hanging down, armpits empty, fingers stretched out, chest tucked in, hips drawn together, buttocks in a sitting position, knees slightly bent and inward, feet evenly touching the ground. Maintaining this posture, relax all muscles as much as possible. Breathe naturally, imagining your feet taking root like a tree, your body standing tall and straight like a pine tree, unwavering and unshaken.

Practice Zhan Zhuang two or three times daily, starting with about 10 minutes and gradually increasing to half an hour or even an hour. Initially, you may experience soreness and fatigue in your legs. This is normal and will gradually become accustomed to after some practice. When changing postures, some advocate keeping your hands no higher than your eyebrows, no lower than your navel, no farther than a foot, and no closer than your body. Within this range, naturally change postures according to your purpose and intention. Observe the changes in physical sensations associated with a particular intention in a particular posture, aligning posture with intention. Regardless of the posture adopted, achieve emotional tranquility, natural relaxation, and a sense of comfort and ease. Generally, after adopting natural breathing and relaxing into a state of tranquility, your breathing will naturally become slow, even, and long. With intention and posture in harmony, allow distracting thoughts to flow naturally, without artificially seeking tranquility.

* I have been practicing Zhàn Zhuàng since 2000, but at that time my teacher taught this method by calling it Qi Gong practice, he said for beginners just do it correctly for 5 or 10 minutes, as time went by and the length of the practice was increased. He never mentioned Zhan Zhuang then until I found out the name Zhan Zhuang on the internet *

Six Principles of Correct Qi Gong Practice: Essentials of Qi Gong Practice.

From a general summary, we can see that the key points of practicing Daoyin Gongfa include the following:

1. Open your eyes naturally

Relaxation means that one should not be tense mentally and physically relaxed during the practice. Stillness means keeping calm and free of distracting thoughts during the practice.

Relaxation and tranquility mutually promote and influence each other. If relaxation is mastered, tranquility becomes easier, and once tranquility is achieved, relaxation becomes easier. Relaxation and tranquility are the fundamental requirements for relaxation exercises, the basic skills for beginners, and the foundation for successful practice of various exercises.

2. Combining movement and stillness

Daoyin exercises are divided into two categories: dynamic exercises and static exercises. Generally speaking, dynamic exercises utilize body movements to guide the flow of internal energy, while static exercises rely more on the power of intention to gather energy in the Dantian. Therefore, when arranging exercises, static exercises and dynamic exercises should be closely coordinated.

3. Practice and nourishment together

Practice and nourishment are two distinct states of mind during the practice of qigong. Practice involves consciously adjusting the body, maintaining posture, concentrating attention, and eliminating distracting thoughts. Nourishment refers to the state of rest achieved after conscious practice, characterized by a relaxed and comfortable body, gentle and uninterrupted breathing, and a tranquil mind. Practice and nourishment complement each other, promoting the harmonious balance of qi and blood in the body.

4. Be of the same mind

"Yi" refers to the practitioner's intentional activity; "Qi" refers to the breath and the internal energy sensations experienced during practice. "Yi Qi Xiang Su" means that the practitioner can use their intention to influence and train their breathing and internal energy, integrating their intentional activity with the movement of their breath. This is also known as "Yi Qi He Yi."

5. Accurate and gentle

You must pay attention to maintaining the correct posture and making sure the movements are in accordance with the regulations. The height, weight, position, technique, and breathing should all be done according to the regulations. The movements should be flexible, gentle, and just right.

6. Take it step by step

It takes a while for the guiding health-preserving exercises to be effective and it is impossible for them to be effective in a short period of time. Therefore, we must follow a certain procedure when practicing. Only in this way can we achieve success naturally.

🔥 Tai Chi – A New Secret in Modern Sports Training
In professional sports, even 1% of performance can decide between victory and defeat. The gap between a gold medal and fourth place may come down to just a fraction of a second or one stronger move. That’s why today’s coaches look beyond technical skills, seeking complementary methods to boost performance – increase endurance – reduce injuries – and peak at the right time.

👉 One method gaining attention is Tai Chi. More than a traditional martial art and health practice, Tai Chi embodies principles of biomechanics, physiology, and sports psychology that are highly valuable for elite athletes.

⚡ The Principle of Whole-Body Power in Tai Chi
Whole-body force: Every movement engages the body in unison—legs, waist, spine, shoulders, arms—instead of isolating one muscle group.
Key drills:
• Ground force transmission – feel the energy travel from the feet to the hands
• Waist rotation with strikes – generate powerful spiral force
• Soft push-hands – train continuous adjustment and control of force

🎯 Applications in Modern Sports
Soccer: Stronger kicks, less stress on the knees
Tennis: More spin and speed through spiral waist power
Swimming: Full-body coordination, maximizing every stroke and kick

💡 Practicing Tai Chi is not just about health—it’s a key to boosting performance and extending athletic careers.

www.blacktigerma.com

We have 2 spaces available in our New Dawn Dojo, Lawton Moor Church Button Lane Northern Moor on Tuesday evenings 6.30pm until 7.30pm

We also have 4 spaces available for our St Anthony's Centre Portway Road Woodhouse Park on Monday mornings 10.00am until 11.00am

First class is free, wear comfortable clothing and bring water

Perfect Self-Defense Technique: Mastering the Counter-Attack Sequence

✒ This image showcases a dynamic self-defense technique sequence, blending traditional martial arts moves to effectively neutralize an attacker. The technique begins with a defensive stance (a), where the defender uses their forearms to block an incoming strike, redirecting the opponent's force. As the sequence progresses, the defender shifts their weight, delivering a precise counter-strike (b) with a controlled punch to the opponent's midsection, followed by a powerful side kick (c) to create distance and disable the attacker. The final move (d) involves a swift pivot and a defensive posture, ready to respond to further threats. This fluid combination emphasizes balance, timing, and precision, making it ideal for real-world self-defense scenarios. Practice each step slowly, focusing on footwork and body alignment, then gradually increase speed and power. Always train with a partner or instructor to ensure safety and proper ex*****on.

✒ To use this technique, start by assessing your environment and maintaining a relaxed yet alert stance. When an attack begins, use the initial block to absorb and redirect the energy, stepping slightly to the side to unbalance your opponent. Follow with a quick punch to the torso, targeting soft areas like the solar plexus, then execute a side kick to the knee or thigh to incapacitate. Finish by retreating to a safe distance, keeping your guard up. Regular practice will enhance your reflexes and confidence in applying this sequence under pressure.

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Here is a sequence of martial arts techniques, likely from Tai Chi or a similar internal martial art. Let's break down each frame step-by-step:

Frame 1 (Top Left):
The two practitioners are in contact — the practitioner on the left (we'll call him "A") is gripping or pushing the arm of the opponent ("B").

A is in a wide stance, possibly initiating a redirection or control move.

B is responding or slightly off-balanced.

Frame 2 (Top Right):
A steps back and redirects B’s motion using their arms.

This motion suggests a technique to off-balance or "lead" B in the direction of their momentum (common in Tai Chi push hands).

A has created space and possibly broken B’s structure.

Frame 3 (Middle Left):
A uses the newly created distance to deliver a front or side kick to B’s midsection.

B appears to be pushed or trying to recover, indicating a moment of vulnerability.

This is a classic example of combining defense and counterattack.

Frame 4 (Middle Right):
After the kick, A retracts the leg and assumes a balanced, alert posture.

B is now recovering but still engaged.

A maintains control of the space and distance.

Frame 5 (Bottom Left):
A initiates a circular motion with their hands, likely to deflect or prepare for a final control or strike.

B is attempting to move forward again, possibly throwing a punch or continuing the engagement.

Frame 6 (Bottom Right):
A redirects B’s attacking arm with one hand while preparing a counter-strike with the other.

A appears to be applying a technique that combines deflection and striking — a key principle in internal martial arts like Tai Chi, where redirection leads to attack.

Summary:
This sequence demonstrates a flowing martial arts drill:

Contact and control.

Redirection.

Kick/counterattack.

Recovery and repositioning.

Circular deflection.

Final control or strike.

www.blacktigerma.com

We have 4 spaces for our Tai Chi group. Practice for wellbeing and social enjoyment. Using 6, 8 and 37 forms in a relaxed environment. First class is Free

At Black Tiger Martial Arts New Dawn Dojo. Lawton Moor Church, Button Lane, Northern Moor M23 0ND

Tuesday nights 6.30pm until 7.30pm

So True. The amount of missed calls I've had from my baby girl 👶

Happy Chinese New Year