Essence of Taijiquan Push-hand and Attack-defence Art


CHAPTER IV - EXERCISE OF SPIRAL GONG FOR ALL PARTS OF THE BODY

  • Section A     Head
    • 1. Head
    • 2. Neck
  • Section B     Upper Limbs
    • 1. Shoulders
    • 2. Elbows
    • 3. Hands
    • 4. Arms
  • Section C    Torso
    • 1. Chest
    • 2. Abdomen
    • 3. Spine
    • 4. Lower back
    • 5. Buttocks
  • Section D    Lower Limbs
    • 1. Hips
    • 2. Knees
    • 3. Feet
    • 4. Legs

CHAPTER V - EXERCISES OF TAIJI INNER GONG

  • Section A     Preparation Gong
    • 1. Wuji Commencing Posture
    • 2. Gong for Descending Qi to cleanse the zang-organs
  • Section B     Gong for Gathering Qi
    • 1. Gather Qi from the nature
    • 2. Gather Yang Qi from the heaven
    • 3. Gather Yin Qi from the earth
  • Section C    Zhanzhuang Gong
    • 1. Lower-Dantian Zhanzhuang Gong
    • 2. Middle-Dantian Zhanzhuang Gong
    • 3. Upper-Dantian Zhanzhuang Gong
  • Section D    Regulating and Balancing Yin and Yang
    • 1. Penetrate the two poles with Qi
    • 2. Coordinate the water and the fire
    • 3. Duckweed
  • Section E     Great Power Gong
    • 1. Opening-closing Great Power Gong
    • 2. Dragon plays water
    • 3. Spiral Punch
  • Section F     Closing Gong
    • 1. Closing Movements for each exercise
    • 2. Five kinds of Qi return to the origin

CHAPTER VI - THIRTEEN TECHNIQUES OF TAIJIQUAN

  • Section A     Exercises of the Eight Techniques of Taijiquan
    • 1. Warding-off Jin
      • a. exercise for one
      • b. exercise for two
    • 2. Rolling-back Jin
      • a. exercise for one
      • b. exercise for two
    • 3. Pushing Jin
      • a. exercise for one
      • b. exercise for two
    • 4. Pressing Jin
      • a. exercise for one
      • b. exercise for two
    • 5. Plucking Jin
      • a. exercises for one
      • b. exercises for two
    • 6. Elbow Jin
      • a. exercises for one
      • b. exercises for two
    • 7. Splitting Jin
      • a. exercises for one
      • b. exercises for two
      • 8. Leaning Jin
      • a. exercises for one
      • b. exercises for two
  • Section B     Combined Exercises of Taiji Thirteen Techniques
    • 1. Warding-off
    • 2. Rolling-back
    • 3. Pushing
    • 4. Pressing
    • 5. Plucking
    • 6. Splitting
    • 7. Elbow
    • 8. Leaning

CHAPTER VII - SEVEN TRAINING APPROACHES TO PUSH-HAND AND ATTACK-DEFENCE

  • Section A     Training Steps
    • 1. Three stages of learning Taijiquan push-hand
    • 2. Proper distance between two practitioners for push-hand
  • Section B     Single-Handed Push-Hand Exercises with Fixed Steps
    • 1. Single-handed push-hand exercise in horizontal circles
    • 2. Single-handed push-hand exercise circling on a sagittal axis
    • 3. Single-handed push-hand exercise circling in a sagittal plane
  • Section C    Single-Handed Push-Hand Exercises with Moving Steps
    • 1. Single-handed and Spiral push-hand exercise
    • 2. Single-handed Push-hand exercise alternating between attack and neutralization
    • 3. Single-handed push-hand exercise walking in circles
  • Section D    Double-Handed Push-Hand Exercises with Fixed Steps
    • 1. Basics of double-handed push-hand
    • 2. Spiral double-handed push-hand exercise
  • Section E     Double-Handed Push-Hand Exercises with Fixed Steps
    • 1. Double-handed push-hand exercise alternating between attack and neutralization
    • 2. Double-handed push-hand exercise of four regular techniques
  • Section F     Double-Handed Push-Hand Exercises with One-sided Feet
    • 1. Double-handed push-hand exercise with one-sided feet
    • 2. Double-handed push-hand exercise with one-sided feet in four right directions
    • 3. Double-handed push-hand exercise walking in circles
  • Section G    Free Push-Hand
  • Section H    Taiji Free Hand

CHAPTER VIII - ESSENCE OF TAIJI JIN

  • Section A     Adhere-Connect and Stick-Follow, and Sensing Jin
  • Section B     Prying Jin
  • Section C    Inch Jin
  • Section D    Spiraling Jin
  • Section E     Emitting Jin
  • Section F     Neutralizing Jin
  • Section G    Cutting Jin
  • Section H    Crossing Jin (deflecting one thousand pounds with four ounces)
  • Section I     Dantian Jin
  • Section J     Spring Jin (moving down before moving up)
  • Section K    Alternating between Yin and Yang (moving right before moving left)
  • Section L     Leading the Opponent to Enter into Emptiness (moving backward before moving forward)
  • Section M    Opening-Closing Jin
  • Section N    Folding Jin
  • Section O    Deflecting Tip Section
  • Section P     Shoveling Root Section
  • Section Q    Shifting Jin
  • Section R    Relaxing-sinking Jin
  • Section S     Three-Section Jin
  • Section T    Remote Jin

CHAPTER IX - CATCH-HOLD TECHNIQUES AND CATCH-HOLD BACK

  • Section A     Catch-Hold
    • 1. Catch-hold with hands
    • 2. Catch-hold with an elbow
    • 3. Catch-hold with an shoulder
    • 4. Catch-hold with the chest
    • 5. Catch-hold with the Dantian 
  • Section B     Catch-Hold Back
    • 1. Catch-hold back with hands
    • 2. Catch-hold back with an elbow
    • 3. Catch-hold back with spiral techniques
    • 4. Catch-hold back when grabbed from the front
    • 5. Catch-hold back when grabbed from behind

CHAPTER X - LEG TECHNIQUES

  • Section A        Heel Kick
  • Section B        Toes Kick
  • Section C        Lotus Kick
  • Section D        Foot Sickle
  • Section E        Double Kicks
  • Section F        Sweeping Leg
  • Section G        Standing on One Leg