The 24 Peking

Simplified Tai Chi Chuan – The Peking (Beijing) 24 Set (1957)

Empirical research has confirmed the plethora of benefits of tai chi chuan. In various fashions, humans have evolved into clearly integrated entities, and this integration can be ongoingly nurtured, e.g., with all facets of the traditional Chinese health arts, inclusive of tai chi chuan. Benefit to one system (such as the cardiovascular system) will directly benefit all other systems. The less tense, more relaxed, healthier body will promote realization of a less anxious, more relaxed, healthier mind and spirit (a paradigm that moves in both directions). Realization of mental/emotional/physical/spiritual peace and tranquility is a significant goal in this art, viewing and witnessing the (entire) self in a holistic fashion. Tai chi chuan can be a practical means by which to avoid health problems and it can be employed as a means to treat existing problems. According to these traditions, all health problems are rooted in stress, poor nutrition, and lack of exercise – (especially exercise congruent with our physiological/evolutionary make-up). Tai chi chuan benefits all parts of the human entity, inclusive of a healthy homeostatic balance and promotion of a healthy unblocked flow of the blood, lymph, and chi (bio-electric) systems. It gently and healthily stretches and exercises all of the muscles in the body. A goal in the practice of tai chi chuan is to empty the mind, inclusive of the troubles and concerns of daily life (e.g., moving meditation). Such integrated exercising of these systems compound on one another toward realization of greater benefits, inclusive of the healthy/most proper polarity of chi (a notion based on yin/yang theory). Congruent with the martial aspects of tai chi chuan, the overall notions as related herein are displaying of the purpose and genius in/of the development of this refined and sophisticated art.

Integrated with the breath, chi is the life energy/intrinsic energy/bio-electric energy circulating within the body. A healthy manifestation, or balance of chi, makes one stronger and more fit in all aspects of wellness. Chi kung exercises are refined breathing techniques designed to improve chi, blood, & lymph circulation, & overall health & quality of life. They are particularly beneficial for mental relaxation & in building the foundation of tai chi chuan.

  1. Open Tai Chi
  2. Part the Wild Horse Mane
  3. Crane Flashes Wings
  4. Brush Knee
  5. Playing the Lute
  6. Repulse the Monkey
  7. Grasp the Sparrow’s Tail, Ward Off, & Raise Wings & Press – Left
  8. Grasp the Sparrow’s Tail, Ward Off, & Raise Wings & Press – Right
  9. Ride the Tiger & Single Whip
  10. Ride the Tiger & Brushing Clouds
  11. Single Whip
  12. High Pat on Horse
  13. Stretch & Cross Wings to Press with Front Kick – Right
  14. Box Ears
  15. Stretch & Cross Wings to Press with Front Kick – Left
  16. Snake Creeps Down & Crane Stands on One Leg – Left
  17. Snake Creeps Down & Crane Stands on One Leg – Right
  18. Working at Shuttles & Stretch Wings – Right/Left
  19. Needle in Sea Bottom
  20. Fan Back
  21. Rake & Drop Backfist
  22. Stretch, Parry, Punch, & Raise Wings & Press
  23. Turn & Rollback & Press
  24. Close Tai Chi

 

 Proper Tai Chi Stances, Postures, Breathing, & other key notions

(central to everything we do)

  • Tongue against the roof of mouth (enhancing governing and central vessel connection)
  • Shoulders, hands, feet, and face relaxed (“if they are relaxed, your are relaxed”)
  • Knees and elbows always bent at their straightest
  • Tailbone and chin both ever so slightly tucked (& generally keep the spine vertical)
  • Eyes gaze slightly above the imagined horizon (except of course when watching the instructor)
  • Advance Abdominal Breathing (performed more in summer/releases heat), e.g., when breathing in, push your belly out (fill) – and when breathing out, pull your belly in (empty)
  • Reverse Abdominal Breathing (performed more in winter/creates heat), e.g., when breathing in, pull your belly in, when breathing out, push your belly out/relax diaphragm
  • As instructed, perform the proper timing of breath relative to the movements
  • Goal is to relax the mind and body and move as if all parts are connected
  • Endeavor to utilize only the necessary level of musculature to perform movements
  • To relax and empty the mind (inclusive of relieving stress) – the spirit is light like a feather; thoughts are heavy, a tense body is heavy – the goal is to harmonize the mind, body, and spirit – in order to put the ‘theory of lightness’ into practice
  • Most simply (and as a tool), the better we learn to empty the mind, the better we learn to control stress and move in a fluid, light, relaxed, and connected fashion
  • The hands are the ’puppet masters’ for the body and feet and if one part of the body is moving then all parts are moving – as if all body parts are connected and one whole
  • Except in a totally relaxed position (arms dangling), always leave room for a ‘lemon’ in one’s armpits, e.g., elbows do not touch the torso, albeit they aren’t raised unnecessarily either: “don’t drop the lemon or make lemonade”…as the saying goes.

 

About Us

Mason City Tai Chi~Chi Kung~Kung Fu & Wellness Center LLC

11 East State St.
Mason City, IA
50401
Tel: 641-423-2648
E-Mail: instructor@masoncitytaichi.com

Business Hours

Mondays & Thursdays: 4pm to 9pm
Tuesdays & Wednesdays: 2:30pm to 9pm
Fridays: 2:30pm to 7pm
Saturdays: Noon to 7pm
**Morning & Sunday appointments are available upon request.

Contact Us

Mason City Tai Chi~Chi Kung~Kung Fu & Wellness Center LLC

11 East State St.
Mason City, IA
50401
Tel: 641-423-2648
E-Mail: instructor@masoncitytaichi.com

Mason City Tai Chi~Chi Kung~Kung Fu & Wellness Center LLC