Taiji Neigong (Internal Training):
Course on essential training methods

Brief Introduction

Taijiquan is sophisticated in principles and rich in content. Its training methods can be grouped into three main approaches: gongfa (essential training), forms and application. All three are indispensable and integral to Taijiquan. The old adage that "a lifetime's training in gongfu without training in gong is a waste of time" aptly illustrates the importance of gongfa for taijiquan.

The aim of gongfa training is to strengthen physical well-being and internal qi. A body full of vitality is necessary for building a foundation for taijiquan, internal qi and internal jin (power). With a fuller level of internal qi, internal jin grows stronger, which in turn elevates one's power in push-hand and combat. This is why gongfa training is the key to developing internal jin and the surest path to excellence in taijiquan and health.

Series of gongfa training:

1. Hunyuan standing meditation
2. Silk reeling exercises
3. Qiankun hunyuan tongling exercise for longevity
4. Taiji ruler qigong
5. Weaponry training

1. Hunyuan standing meditation

Standing meditation is an important form of foundational training in martial arts that cultivates and refines inborn spirit, qi and power. Hunyuan standing meditation is made up of a series of stances, such as heaven stance, earth stance, earth-pressing stance, heaven-holding stance, mountain-pushing stance, yin-yang-cross stance, one-legged stance, empty-solid stance. Each stance has its unique benefits.

The main benefits of standing meditation are:

Health improvement - standing meditation can help build up qi by allowing the mind and body to obtain significant rest. Once qi reaches a fuller level, it will flow outward and smoothly throughout the entire body, elevating one's energy level. All this contributes to health and longevity.

Joint alignment - standing medication can help align the major joints in our body, such as shoulder, elbow wrist, waist, hip, knee and ankle. Coordination between the upper and lower body will improve and the spine will straighten, thus lifting one's spirit.

2. Silk reeling exercises

Based on the yin-yang cyclical transformation of the universe, silk reeling movement is an essential aspect of Chen Style Taijiquan. By conforming to the natural yin-yang cyclical relationship, the spiral movement in silk reeling exercises directs the flow of qi along the meridians that connect the internal organs to the surface of the body. Directed by intention alone, silk reeling exercises also embody the principle of deflection through spiral motion.

Characteristics of silk reeling exercises:
The exercises are made up of silk reeling and spiralling movements, in clockwise and anti-clockwise directions.

Silk reeling can be clockwise, anti-clockwise, internal and external. Through internal silk reeling, the intention leading the silk reeling penetrates every movement and fills the tendons, meridians, arteries throughout the body with qi.

External silk reeling mainly concerns skin, muscles and bones, allowing all the joints to loosen and link up through rotating, twisting and drilling actions. The goal is to unify the spirit/qi and skin/muscles/bones.

The main objectives of silk reeling exercises are:

Practice silk reeling circles
Develop springy force and leverage power
Develop hunyuan substance
Develop Taiji sphere

The characteristics of silk reeling power

Normally dispersed, qi takes on form when it coalesces. Whether it be practicing forms, silk reeling exercises or pushing hand, qi covers the skin over one's body like clouds and the mind is extremely light. The stronger one's qi, the greater its thickness and expanse. Taiji silk reeling power has another characteristic: it is neither soft, nor hard, neither light nor heavy. Its nature is like water, but its substance is like steel - a combination of yin and yang. It appears soft as cotton on the outside but it is strong as steel in the inside. This elusive character of silk reeling power can be experienced when performing the exercises, practicing form or pushing hand.

The functions of silk reeling power

It is the foundation of the forms. All the movements are composed of silk reeling spirals.

Silk reeling power can penetrate and connect the thirteen methods (peng, lu, ji, an, etc) in taijiquan, thus making the achievement of full-body movement possible

Silk reeling power is an effective way of overcoming the mistaken approach of using stiff force in push hands. With leverage provided by spiral movement and elastic power, one is able to follow the opponent's force and achieve control. The essence of taijiquan practice consists in exploring the profundity of the silk reeling spiral. As one's skill improves, the spirals become ever smaller and inconspicuous. And at the highest level, the spiral is only present in the inside but not perceptible on the outside.

3. Qiankun Hunyuan Tongling Exercises for Longevity

The Qiankun Hunyuan Tongling Exercises aims to nurture internal qi through a combination of hunyuan exercises, breathing exercises and empty power (kongjing) exercises. As a set of exercises that cultivate both the physical and the spiritual aspects, it works from the post-natal toward the pre-natal and from the lower to the higher states of cultivation.

The basis of cultivating longevity
The cultivation of longevity is essentially providing rest and nourishment to the living body by unifying the qi of one's body with the qi of the cosmos. This idea that the Tao can be found through conforming with nature is embodied in Buddhist, Taoist and Confucian qigong practices. The principle behind cultivating longevity consists in the premise that all things are evolved from the same qi.

Keys to cultivating longevity
To cultivate longevity at a high level, the practitioner must have an understanding of the source of life, how bodily qi and cosmic qi flow and transform within the body, and how the yin and yang qi form the spirit. Without a proper understanding of these principles and mechanisms, not only would the goal of longevity be unreachable, one may even do harm to the body and exacerbate existing ailments by upsetting the flow of qi.

Objectives of cultivating longevity
By nurturing and strengthening the "three treasures" of jing (essence), qi and shen (spirit), the practitioner of longevity cultivation aims to strengthen the body, cleanse the heart and understand human nature. In the course of this search and exploration of the ultimate source of life, the practitioner hopes to reach the highest quality and condition of life, transcend oneself and grasp the cosmos.

Types of longevity cultivation
The process of longevity cultivation varies for people of different bodily and mental conditions. Generally speaking, it progresses along the following steps:

Recuperative nurturance: Longevity cultivation starts with a rehabilitative process that helps the practitioner recover from existing illnesses, focusing mainly on physiology and psychology, as well as limbs and internal organs.

Restorative nurturance: It is common for those who have reached middle age and beyond to suffer from a depletion of vitality. Replenishing vitality must be approached through both movement and stillness. Movement strengthens tendons, bones, skin, muscle, jing (essence), qi and blood. Stillness nurtures the heart and spirit, and helps jing (essence) and qi coalesce within the body. Movement without stillness would result in the dissipation of jing and qi. Stillness without movement would result in an insufficient level of (shen) spirit and qi.

Preserving nurturance: Building on the basis of restorative nurturance, this stage is marked by the accumulation of vitality as well as the consolidation of health and spirit.

Refining nurturance: Proceeding from preserving nurturance, refining nurturance elevates the level of internal qi, activates latent energy and stimulates cellular activities. It also opens up acupuncture points for qi to interact with external cosmic qi, thus helping to elevate the functioning of meridians, internal organs and cellular activities around acupuncture points. This is a back-and-forth process of refinement that strengthens vitality.

Features of Qiankun Tongling Exercises for Longevity
It nurtures the body mainly by elevating stamina and strengthening tendons and bones.
It develops qi through deep breathing, skin breathing, abdominal breathing and the interchange with cosmic qi through acupuncture points. The aim is to convert cosmic qi into bodily energy and elevate qi flow and transformation.

By letting the mind and body enter a state of stillness, it engages a purification process that cultivates moral character and rids one of impure thoughts. This is a process of purification that becalms qi and the mind by ridding one of impure thoughts and emotions.

4. Taiji ruler qigong

Taiji ruler qigong combines neigong (internal training), waigong (external training), longevity cultivation, massage, silk reeling exercise and combat training. It strengthens tendons, bones, muscles and skin, as well as cultivates mind and spirit. With its unique silk reeling movements, taiji ruler qigong releases stored internal qi. It strengthens the hands and fingers; promotes the flow of qi and blood; and enhances the functioning of organs. The movements in this qigong are simple and easy to learn. And it is comprehensive and its principles are scientific.

5. Weaponry

Weapon training is an extension of empty hand combat training. It trains one to extend internal qi and internal jin (power) from the hands to weapons like sabre, sword, spear, stick and pole. Pole-shaking, in particular, involves waist rotating and arm spiraling, as well as twisting, drilling, pulling and releasing motions. It has pronounced effects on the strengthening of shoulder, back and legs. It also helps to improve push-hand skills. Sticking pole training with a partner also helps to develop ting jing (listening energy) in push-hand.