1) Removing stagnant energy in the body:

 The preparation set and  its loosening exercises are  methodologically organized for someone to experience effortless  :

1)balance  and stability within the posture

2)synchronization within movement

3) energizing stretch

4) relaxing loosening

5) body awareness.

The beginning preparation  emphasis  the cultivation of  a non-doing attitude  within the activity of loosening , stretching , relaxing and stabilizing the body . Consequently , this  allows us to develop  alertness at not being forceful and to acknowledge  tensions  within balance, lack of coordination within movement,  limitations within stretching flexibility  and  focus rigidity . The beginning preparation's purpose is to get a sense of balance and neutrality  within  posture and awareness: The natural stance.


2) Centering and Reinforcing :

 Our ability to remain intuitively balanced and  neutral is then explored    through  the practice of acknowledging the four enemies within.  The four enemies within are  referred to as the four  common egoistic tendencies -haste, worrying, anger and laziness- constantly putting someone off balance mentally and physically and by such , responslible for the  waste of energy .   This part of the training consists  in purposefully   creating tensions  that  contrast   with the natural stance in order  to  enhance awareness   of   relaxing and being natural within  posture and movement.

Such practice leads to the centering and reinforcing process  achieved through Zhan Zhuang .

The practice of Zhan Zhuang, also called the "Embrace the Tree" posture or "Standing Zen", forms the core of every efficient Qi gong practice.


Not wasting energy depends on the proper body - mind stance especially  studied from the Zhan Zhuang set (the tree standing)in which ,  naturally,   the intuitive ability to accumulate energy develops.  Once the body is set into  the condition to gather energy , in order to accumulate energy towards reinforcement , mental focus is then important and progressively trained.

 We bring all ours sensations and awareness to the lower center, the Dan tian, and support this focus with deep breathing.

The Dan tian, is the center in which all our physical, mental, and spiritual forces can unite. It is the center in which the life force or Qi, is stored.

 Physically , the Dan tian  is located into the strongest part of the body, the waist/hip area, few centimeters bellow the navel . By lowering our center of gravity into this area we develop precise stability.
It is from this stability that we derive the precise recognition of those moments when our physical force is excessive or when it is released in the wrong direction. 

3) Practicing the form of Tai chi chuan :

(a shortened version of the  long form 108  from Yang Cheng Fu)

The practice of this shortened version of the Yang style 108, allows a good distribution of  energy throughout the body.

It develops the ability to become flexible ,to release persistent tensions  and increases sensitivity. The fluidity of our movements, breathing and energy get  perfectly synchronized.

Countless benefits can be experienced  because once the Qi flows freely within the  martial structure  of the form, accordingly ,  a new balance takes place  : One feels healthier and  deeply relaxed within a clear  state of "Being" rather than doing.

The sense of " I "  limited to  the identification with forms, emotional states  or "ways of doing",  dissolves harmoniously .


 From here our mental focus can channel this flow to manifest countless qualities of creativity, healing, and spiritual awakening.

4) Tui shou/ Pushing-hands (pair practice):

The pair-work practices referred to as Tui Shou or Pushing-hands within the system of Tai chi chuan , are very important sets of exercises to increase:

- the ability to remain in a perfect body mind balance while adapting  to a partner aiming at putting you off balance.

- clarity on how Tai chi chuan 's martial applications are spontaneous,  efficient and coherent.

- Sensitivity and skills at feeling the partner's intentions , his/her  level of  Qi intensity and skills as well .

We practiced decided forms of pushing-hands that are usefull to integrate and clarify the principles learnt in the form of Tai chi chuan. (Peng Lu Ji Han, Split-Enter, Da Lu ...)

Then, we evolve into the practice of what can be called "free" pushing-hands. The practice of pushing-hands done without  decided forms in which one tries to put off balance the other.

Done with the right attitude , it is really fun  and safe from injuries. It allows us to manifest spontaneously  the skills cultivated within the Tai chi chuan forms and by such , it increases  our self-confidence and conviction at cultivating ourselves regularly through the practice.