Investigating the Method of Tai Chi Boxings Push Hand

Step One: The Push Hands System of Awareness Energy

From the preceding account of the skillful practice of the set, you have arrived at the level of Push hands. Awareness energy is acquired through the practice of Push hands. Two people must practice this together, and this practice is very important. If your Push hands opponent does not have a high level of skill, then you will fall into bad habits. Get the best-qualified Push hands opponent in order to mutually refine and polish this art. Then you will move on to the higher level of the method.

You must practice Push hands in accordance with the sphere of the T’ai Chi boxing books or you should not Push hands. You cannot get this from drawings or photos. If you try to learnPush hands from pictures or an unqualified opponent, you will develop the defect of slipping hands, and the technique will not be effective. The rules for Push hands practice follow:

I. Open,Close,Yin,andYang

T’ai Chi theory says that T’ai Chi was born from Wu Chi, and Wu Chi is the mother of Yin and Yang. When there is movement, Yin and Yang separate, and in stillness they recombine. Theory also says that this subtle reasoning is the foundation of T’ai Chi boxing. The idea is to contain stillness inside. If the Ch’i is peaceful and harmonious, then you can distinguish the opponent’s energy. In stillness there is movement, then you can transfer the refined Ch’i to spirit and change the opponent’s energy.

With movement, the Yin and Yang are separated. This is called opening, and it is outward drawing of silk; it is attack. When you are still and the Yin and Yang are combined, this is inward drawing of silk; it is defense. In all of the T’ai Chi movements, don’t forget these two functions. In the use of opening and closing the body, you must implement the achievement of Yin and Yang. Inside you contain empty, solid, receiving, and releasing. One arrives at the level of using tension and relaxation. The two must strive to be corresponding and then you can change in any direction. If you do not fully understand Yin and Yang, regardless of how clever you are, it is of no use in this skill. The T’ai Chi is born of two ideas. Only if you adhere to the above category can you attain the function of Yin and Yang. Never be without this principle.

2. Adhere, Stick, Connect, and Follow

Boxing theory says that you must utilize the movement of Yin and Yang. Use the opponent’s posture to follow his form, and use the appropriate tool at the appropriate time. Then the light can overcome the heavy. It’s all in the timing. The term “ not arrive” means to get rid of defects. When you “arrive” you have sticking energy.

The term “ not passing” refers to having light energy. To “follow the bent” is moving energy. If you cannot bend, then you have the defect of stiffness. To “follow the stretched” is following energy. If you expand to excess, then there is the defect of resistance. These four uses of energy are only learned through the practice of Push hands. There is no other way to get the actual use. You must complement these skills with the qualities of categories three and four, below.

3. Hard and Soft

Shifting between hard and soft smoothly and easily. T’ai Chi theory says that if an opponent is hard, I am soft. This is called evading. I follow the opponent’s back and it is called adhering. When his strength comes toward me, I respond softly. Soft and hard dwell together. During soft energy you must especially conceal Peng ching. Don’t forget the top of the head, then you can evade. If you are soft without Peng ching and attempt to become hard, the movements will be stiff. This cannot be called evading. If you can change from hard to soft in a smooth and easy manner, you can limit someone who is not smooth and easy. The person is drained of his power. To adhere is to attack; it is hard. Evading is the defense; it is soft.

Evading is called draining energy, and adhering is called replenishing energy. When a man possesses this adhering and evading energy, then he can regulate the opponent’s energy. After the skill of adhering and evading is acquired, the opponent’s energy can be felt or intuited.

4. Quick, Slow, Adhering, and Evading

T’ai Chi boxing theory says that when the movement is quick, then respond quickly. If the movement is slow, then slowly follow. Although you use evading to draw someone in, adhering is used to break the opponent’s root or balance. The opponent’s motion must be followed whether it is fast or slow.

So, if the movement is fast, then respond fast. If the movement is slow, then slowly follow. When you have this achievement of responding with the appropriate speed, the quick and slow support each other. This is the way to feel the opponent’s changes between motion and stillness. Examine these four categories when you practice. If you are not in the habit of using Open, Close, Yin, and Yang to move energy, then you can’t judge the degree of fast and slow motion because you have not learned to distinguish the hard and soft. When you Push hands, also pay attention to Adhere, Stick, Connect, and Follow, and the smooth and easy change from soft to hard. How can you expect to correctly use T’ai Chi boxing if you can’t distinguish Adhere, Stick, Connect, and Follow, or if you don’t get the essence of Adhere and Evade?

In order to receive this awareness energy, you must do what is required, which is to Push hands for along period of time and gain deep experience. Afterwards, the real Adhere, Stick, Connect, and Follow can beborn. This is learning T’ai Chi boxing. You cannot excel without this stage of practice. Although the category of Adhere and Evade has many facets and complications, the principle is as stated. You must Push hands to maturity and gradually comprehend this awareness energy. From this awareness energy you can attain the class of the Gods. To avoid using strength takes a long time, and it is not possible to understand it suddenly. This is to learn Push hands, and the process of learning awareness energy. Study and research the above four steps.

Questions:

I. Do you have opening and closing energy in all of your movements? Do you have outward and inward drawing of silk?

2. Are Yin and Yang clearly distinguished in all move‐ ments? Are empty and solid clearly distinguished?

3. Do you have fast and slow power in all movements? Can you move between fast and slow smoothly and easily?

Step Two: The Posture and Force of Adhere, Stick, Connect, and Follow

I. Lightness

T’ai Chi boxing theory says that empty and solid energy are also at the top of the head. You must have lightness and dexterity in order to utilize Adhere, Stick, Connect, and Follow. After achieving lightness, you can know the heavy. The energy of the top of the head is empty and suspended. It is said that the top of the head has Peng ching. This is when the spirit of vitality‘is aroused. Then you won’t have to worry about being slow or heavy, and the changes will benatural and lively.

2. Sinking

Boxing theory says that the Ch’i sinks to the Tan T’ien. In order to Adhere, Stick, Connect, and Follow, you must have the ability to sink. After sinking is understood, you can overcome opponents and not be overcome. Make the Ch’i sink to the Tan T’ien. This is the power of lower Peng ching. The mind moves the Ch’i, then you must sink and get the Ch’i to penetrate into the bones. Then when you push hands, you won’t just be blown by the Wind.

3. Upright and not leaning

Boxing theory says that to achieve this Adhere, Stick, Connect, and Follow you must not lean or incline. Your body must have the power of being upright, then you can sustain anattack from any direction. This upright body will provide you with a good position, enabling you to deal with all circumstances. This way a rigid posture won’t be your downfall.

4. Don’t lean on, don’t sink into

T’ai Chi boxing theory says that if you want to Adhere, Stick, Connect, and Follow it is harmful to lean against an opponent’s body or allow him to lean against you. This is important in learning awareness energy. Also, if the body rises up , then the root is broken. So you draw in the opponent but do not let him lean.

5. Dexterity

T’ai Chi boxing theory says “suddenly conceal, suddenly manifest.” In order to use Adhere, Stick, Connect, and Follow, you must have the power of dexterity and liveliness. When you conceal you are soft and light. When you manifest you are hard and sinking. You can interchange soft and hard, lightness and sinking. Your dexterity is rapid. Opponents can’t measure you, yet it is extremely easy to understand their methods.

The above five categories must beunderstood. Relaxation and tension are only focused on one thing at a time. Later, the two I shoulders will each have a different purpose at the same time. If the left is heavy, then the right is light. If the right is heavy, then the left is light. This is the power of dexterity. If the opponent leans back, then you adhere high. If he leans towards you, then stick deep. If the opponent enters, then make the connection long. If he retreats, then closely follow. Attain this power. This is the consciousness of dexterity. A feather cannot be added without the body coming to life. Even a fly landing on the body will set it in motion.

Boxing theory also says that “Men do not know me, I alone know men.” A hero is without peer because of this, because of learning Push hands. Study and research this second step.

Questions:

I. Does the dexterity rise to the top? Is the t o p suspended? 2. Is the Ch’i sunk to the Tan T’ien?
3. Is the body upright and n o t leaning?
4. Is there the defect of leaning against the opponent?
5. Is there a smooth and easy transfer from hard to soft? From lightness to sinking?

If you have the above categories mastered without defects, then you have the proper posture of Push hands. You can say that you have the spirit of vitality. Adhere, Stick, Connect, and Follow. Don’t worry if this achievement does not happen right away. Seek out the awareness energy and you can prevail over other systems.

Step Three: Seeking Awareness Energy in Push Hands

I. Balancingenergy

T’ai Chi boxing theory says that in order to seek out awareness energy, the body must stand like a scale. The top of the head is the top of the scale. The two hands at the left and right are the weighing plates. The two shoulders linked together form the scale’s horizontal beam. The waist is the scale’s root and the sacrum is the base of the upright post, threaded from the sacrum to the top of the head in a straight line. When the body stands like a scale, it can weigh the opponent’s energy‐whether it is great or small, light or heavy, rising or sinking. Everything is manifested in this scale. This is called the light and heavy method of awareness energy.

2. Neutralizing energy

T’ai Chi boxing theory says be lively like a wheel. Seek awareness energy. Although the body is like a scale, the wheel still needs to be installed. You need to think of measuring an opponent yet not being measured. You must measure and follow. The Ch’i must move the wheel. The waist is the axle, the two shoulders joined together wait, and the wheel moves horizontally side to side. The wheel moves in an erect position. One touch from any direction and it turns. This is how to get the measurement. This is called the directional method of awareness energy.

3. Pulling and attracting

T’ai Chi boxingtheory says to sink to one side and follow. If your body is double-weighted, then it is impeded. Use awareness energy to know the opponent’s direction – whether it is coming or going, or whether it is light or heavy, and to what degree. If you can do this, then you have the method of awareness energy. The body stands like a scale, not leaning. Also, it is lively like a wheel.

If the opponent adds strength in any direction, then you feel the sinking of your weight on one side in the direction of the movement. This is to “sacrifice yourself to follow the opponent.” If the energy comes in, then the wheel revolves and you can draw in the opponent. If the energy goes away from you, then pull and four ounces can topple a thousand pounds. This pulling energy is very important in learning Push hands. The parent of pulling energy is the power of sinking on one side. If the opponent adds strength, you must adjust the sinking on that side. Then the body can revolve. This action of the wheel is hidden in the sinking of one side of your body. This hidden and uneven sinking can be to the left, right, up, down, front, or back, and the wheel will drag as it revolves. If you try to form the wheel at the left, right, front, or back with equal weight on both feet, you will have the defect of double-weightedness. Equal weight will impede the wheel and the body won’t be able to move. If you lean past the balance point, the wheel will be toppled. You can measure another’s energy level by this sinking on one side. Note that this is a hidden leaning.

The above three categories comprise the method of awareness energy. The body must be like a scale and a wheel simultaneously. The pulling action lends impetus to the movements. Boxing classics say that you may study for many years to gain this awareness and power, but if you have not corrected the defect of double‐weightedness, you still cannot prevail over an opponent. To avoid this defect you must know Yin and Yang as well as the dexterity, solidity, lightness, and sinking, and the theory of reversal. You also must know how to adhere and evade. The hard and soft changes must be smooth and easy. When you have mastered these flowing changes, then adhering is evading and evading is adhering. Yin does not leave Yang, and Yang does not leave Yin. Evading and adhering are actually one response. Yin and Yang are combined. This is called awareness energy. When awareness energy is understood, the more you practice, the more refined you become. Gradually you can do what you intend.

Learn the steps of Push hands and study the following:

I. Does the scale feel the strength and weakness of the opponent? Can you distinguish it inside?

2. Outside, you have the wheel’s rubber band; inside, is the degree of Ch’i enough?

3. When pulling, does it follow your intentions? Is it lively when changing from light to sinking?

4. Is your mental concentration good? Is dexterity never awkward or forced?

If you can answer yes to the above and fulfill the requirements of high-quality T’ai Chi, then you have the achievement of awareness energy. From this you can be sure of success. When this energy is understood, the body can follow in any direction that is required. You can strike without effort. From awareness energy alone it becomes possible to “sacrifice yourself to follow others.”

When following others, you are in control, but if you follow blindly it has no effect.When following there must be a fixed spot to follow. Following can’t be effected without knowledge. Respond from the nearest point to yourself and adhere. After you adhere to this point you turn and there is no escape for the opponent. Then follow, and regardless of how the opponent changes, adhere to this point’s center of gravity. Follow one point not two . Follow closely, because if you do your body can become a lever. Then it is easy to get the opportunity and position of boxing. If one point is followed, then you won’t grasp at shadows and miss the opponent. This is to seek awareness energy. This is understood from paying proper attention to adhere and evade. Most men can’t function close in. T’ai Chi boxing theory says the foundation of this boxing method is to sacrifice yourself to follow the opponent. This is the ultimate conclusion of the T’ai Chi boxing theory. Learn to respond with extreme attention and focus. When you practice ask yourself questions and discern the answers.

For reference, the study of the above three steps is for Push hands. Study and research these main points as the foundation of this exercise. It is imperative that you know Adhere, Stick, Connect, and Follow without the defect of leaning or inclining. If you fall short in any way, the movements are less than skillful.

Reference: The Tai Chi Boxing Chronicle by Kuo Lien-Ying p. 33 – 42

A Female Story of Daoist Cultivation

Lindsey Wei

A young woman, Lindsey Wei, graduates from high school in America and sets out to find her roots in China, questing for who she is and where her life path belongs. She discovers in herself a skill for martial arts and seeks the hidden knowledge of meditation. After three years of study in various martial styles and unveiling false teachers, she is finally led to the ancient Wudang Mountains. Here she meets a Daoist recluse, Li Shi Fu, who has renounced the world of the ‘red dust’ and long since retired into an isolated temple to cast oracles and read the stars. The coming together of these two extraordinary characters, master and disciple, begins a spiritual relationship taking the young adept on an unforgettable journey through the light and dark sides of modern China and deep into herself. Battling between earthly desires and heavenly knowledge, she makes the transformation into a dynamic and complete woman.

A coming-of-age, personal account, the book describes the lived experiences of a profoundly sincere, bitter yet ultimately liberating female quest. It is written for anyone who ponders the true meaning of Chinese wisdom and the way of the Dao in the hope of discovering a deeper strength within themselves.

Reference: The Valley Spirit: A Female Story of Daoist Cultivation by Lindsey Wei

thevalleyspirit.wordpress.com

An Analysis on Integration of the Three Regulations of Qigong

By Liu Feng and liu Tianjun

At present, widespread Health Qigong•Yi Jin Jing, Wu Qin Xi, Liu Zi Jue and Ba Duan Jin etc. are based on dynamic exercise of body regulation. Body regulation refers to the regulation of postures and movements and is one of three elements of Health Qigong. However, it is not enough to only regulate body by this exercise. It would be better to achieve the state of integrating three regulations into one. This is because integrating three regulations into one of Health Qigong is to integrate body, breath and mind and is essential characteristics that are different from ordinary physical sports.

Integrating Three Regulations into One is a Kind of State

Integrating thre regulations into one is a type of state and subjective experience in the course of Health Qigong exercise. Exercisers can experience and judge whether they are alraedy in this state by one way or another. There are many ways: be it sates descriptions, be it process narration, or creating an instant environment, but the exercisers should not purely imitate postures and movements of the body regulation.

In the state of integrating three regulations into one, three regulations coexist yet all disappear. We say coexistence of three regulations for the reason that from the perspective of formality and exercisers, body regulation, breath regulation and mind regulation can be described clearly. On the other hand, we believe that they do not exist for the reason that independence of three regulations disappeared. In this state, it is done in a sef-running course, and the alternation of which can have an impact on the other two. Therefore, under this circumstance, the only thing of exercisers need to do is in fact to watching the self-running of the three regulations,

If three regulations were seen as a happing family, the contents of three regulations would be three kids. Three kids can deal with their correlations and live harmoniously. You can only look at them nearby or take part in and being one together with no need to guide any of these three kids in any way.

In this sense, integrating three regulations into one is also a lively state full of fun because it is a coordinate process of your own kids. In the beginning, like a parent, you may think your kids can not solve the problems themselves. Gradually, you find that these kids can correlate themselves and all you need to do is to waiting for them to grow up and to be a part of your family. You are likely be influenced by their fun of correlations and forget you are one of them, but the family is still in forever growing process. Therefore, in this state, all operators are in a natural process of constant development.

All kinds of disorders in human body can be released and disappeared in this natural regulation. This is an adjustment among three regulations but not impairing or enhancing any one. All that man can adjust is postures, breath, psychology and movements. Once coordinated relations are set in them or a balanced state is achieved, then this state is tending to be stable. This is also one of the advantages of Health Qigong– stability with no negative effect.

In the course of Health Qigong exercise, to obtain these experience of three regulations is the essence of Health Qigong which is also the regimen’s forever objective. Then, how to obtain this sate of integrating three regulations into one?

Basic Methods for Obtaining the State of Integrating Three Regulations into One.

There are many ways to get to the state of integrating three regulations into one, and they all can be obtained from three integrations, which, Generally speaking, can be categorized into tow basic ways: Integration and extension.

I. Integration

Integration means integrate three regulations sequentially into one process. It may be long or short, easy or difficult for different people. It contains three sections as follows: firstly, understand the exercising contents such as the correct postures, movements, breath methods and consciousness, then perform all the movements and methods coordinately and finally obtain the state of integrating three regulations into one. To be more precisely, the three sections can be concluded as the separation of three regulations, coordination of the three regulations and the integration of three regulations. The last section is a higher stature above the second, so the second section is a fundamental transforming part to obtain the state of the integration of three regulations into one.

There are two methods to define the performance of three regulations, from above to below or from below to above. The former indicates the coordination state of three regulations, while the latter refers to the separation state.

From above to below, there is a method to strictly perform three regulations individually in accordance with the standards till it finally fulfills the requirements of their coordination state. Taking the comparison mentioned above, the three regulations are compared to three kids who have their own characters and are supposed to carry out their own duties carefully. The advantage of this method is that, it has a pattern to follow, so it can easily avoid problems. As long as it is carefully and strictly performed according to the requirements, the coordination state of three regulations will be obtained. Nevertheless, the disadvantages are also as obvious as its advantages. The performing standard is only one coordination states of three regulations in many. It may be suitable for some people, but not for the other. So for the people who are suitable, it is easier and faster to obtain the state, while for the people who are not suitable, it will be much difficult.

From below to above is a method to reach the state of integrating three regulations into one by defining a general three regulations’ performing standard, and trying to find the best way among the three regulations’ performing requirements. To coordinate with the comparison above, it is a method to tell the three kids to build a harmonious family and peaceful integration state by allowing them to cooperate and coordinate with each other with ample trust and freedom. This method can help the exerciser to find the most suitable way of three regulations performing pattern quickly, but as it is judged and exercised by the exerciser’s own experience and practice, the state of integrating three regulations into one may vary in accordance with the constitution of each individual.

II. Extension

Extension is a method extending from point to the whole. To be more precisely, it is the perfection state obtained by performing the movements and contents of one regulation in the three. When the regulation is perfectly performed and the perfection state is achieved, the state of integrating three regulations into one is obtained. To correspond with comparison in the previous text, it is appointing one kid to be the leader to coordinate with other two kids.

This method has its own reason to be recognized. Actually, there are some similarities among the performance of the three regulations, such as exercisers will hold breath when they fears, which is the coordination of the regulations of heart and breath; the exerciser will breath out when he thrust fists, which is the regulation of body and breath; while people will wave and dance when they are happy, which is a coordination of heart and body. Extension is an integration state of three regulations into one achieved through these natural coordination.

The key point to a successful extension lies in finding the best regulation and taking it as one’s exercising focus. Generally speaking, one’s favorite is one’s most suitable way. So for people who are active, dynamic exercise is the best one to start; while for people who are quiet, static exercise is much better. Of course, the cases are not all the same, for instance, for the cancerous patient, dynamic exercise is a better choice, because body regulation is complicated but much easier to learn and to practice.

State of Integrating Three Regulations into One in Health Qigong Practice

We are informed from the previous text that the state of integrating three regulations into one is the basic state for any Health Qigong, and any exercise or method is a media to enter this state. In the following passage, the writer will take “Holding the sky with Palms Up to Regulate the Internal Organs” movement in Health Qigong•Ba Jin Duan as an example to explain how to practice it to obtain the state of integrating three regulations into one.

The body regulation movement “Holding the sky with Palms Up to Regulate the Internal Organs” can be divided into three parts. The first part covers from the very beginning to the movement of holding two hands to chest; the second part starts from the move where the first part ends, flip palms and pulling them up till perfection. In the last part, two hands fall from the body sides.

Firstly, I will explain the method of from above to below of the integration. In the state of integrating three regulations into one, the heart is supposed to be regulated to be calm and peaceful. Under this mentality, the respiratory rate will decrease and the breath rhythm is slow and steady, deep and long. As for the movements, each movement of up-raising or out-pulling will guide the Yang Qi out of the body, while each move of downward and inward will guide Yang Qi downwards and save it in the inner body. Generally speaking, up-raising or out-pulling movements are coordinated with breath-out, so they will guide Qi-blood to our limbs and make them strong; while movements that downward and inward are coordinated with breath-in, and thus they can gather Qi-blood into the inner organs and do them good.

In accordance with this state, the three regulations of “Holding the sky with Palms Up to Regulate the Internal Organs” can be defined as follow: breath in, and raise two hands till the chest; hold breath and flip palms and pull them up till perfection, and imagine that one is standing between the sky and the earth with two hands up, forming the skyreach pillar with the body; breath out and draw back the hands to the beginning posture. There are many movements that can be adjusted, such as the notion of holding the sky when pulling up two hands above till the perfection and the position of elbow and knee; or breath in till pulling to the perfection; and the time to flip the palms, etc.

The general method of from below to above of the integration is described as below: what kind of notion can best coordinate with the up-pulling movement, and make it to be more effective; how to regulate the exerciser’s breath when pulling up the hands; what posture will be more comfortable when the hands are pulled up to the perfection; whether it should be coordinated with notion, and what notion; how to control the breath so the exerciser will feel better; how the two hands should be put down, and how to control the breath, etc.

If the extension method is employed, any practice to perfection is capable of obtaining the state of integrating three regulations into one. Although the practice of “Holding the sky with Palms Up to Regulate the Internal Organs” is mainly composed of motions, it can obtain the state of integrating three regulations into one by starting from body regulation, breath regulation and heart regulation, and performing it to the perfection.

The performance of extension method includes following ones: how the exerciser feel when breathe-in and pull-up hands, or breathe-out and downward the hands? What is the best and most effective time to start the notion when pulling up? How to perform the following movements so it will be more effective? Including the way to breathe-in and pull-up, and the way to breathe-out and downward the hands, etc. The exerciser is supposed to find the best practicing way in the process.

The extension of body regulation is as follow: The movement of “Holding the sky with Palms Up to Regulate the Internal Organs” is a process of the hands from below to above and then from above to below, which is aiming at regulating the internal organs. To be more precisely, it aims at guiding the Qi in our body and making it smooth. In order to achieve this final aim and obtain the regulation of inner organs as well as to find the best feelings of holding the sky, the exerciser should clearly understand the route of the movements, the practicing force, and the transformation of the movements and the coordination of the whole body. There are details that should be paid close attention if the exerciser wants to achieve the effectiveness of regulating the inner organs. For instance, the degree of tightness when raising the hands from the chest, the best position to flip the palms, the state of elbow and knee to feel the notion of holding the sky, and the most suitable position of erecting head.

The extension method of heart regulation is as this: the exerciser should concentrate all his attention to the effectiveness of the practice, and try to find and feel the comfortableness of the regulation of the inner organs. It is a state with relaxing body, peaceful mind and comfortable inner organs. Under this state, the breath and movements will naturally appear as soon as the exerciser starts the practice of “Holding the sky with Palms Up to Regulate the Internal Organs”.

To sum up, the state of integrating three regulations into one is creative and changeable, but it is always in a steady state of balance and regulation. The state will be changed if the aim or the notion is changed, which is accompanied with the change of movements and breath; the adjustment of movements can cause the change of effectiveness and breath; and the regulation of breath can also change the practicing effectiveness and the force of the movements.

Reference: An Analysis on Integration of Three Regulations of Health Qigong jsqg.sport.org.cn

The Ancient Poem of Universal Post

The universal post is a mystical form of martial arts
We can never fully understand the way it is done
It seems like an embrace with a smiling face
You use your strength from within
You are relaxed and use no force
It is like clouds floating in the wind from all directions
You use forces from the universe to substantiate your strength
Your strength comes from your breathing
You do not hold fast, leaving a lot of room to move
You do not bend to great strength
So smoothly you move and so naturally
Your breathing and your limb movements should not be impeded
It is like moving in space
In and out of the highest peaks and clouds
Gliding through air and clouds
Floating along with the winds
Graceful yet composed
Always contain calmness and peace
Head upheld high with pride
You embrace the world below you
As clear and pure as an underground brook
Like lead turning into silver spinning the moon
Looking into an antique mirror to look deep into your soul
Your cup is filled to the brim
Absolutely free of restraint and free of self
You could fly as though you had wings
Head towards the limitless horizon
Like throwing a pebble into the water
The circles get larger and larger
With your hands you push open the limits of the universe
You embrace from within
Heaven and earth and the ten thousand things capture your thoughts
The eyes look outside with determination
Up and down your strength flows
You push and you embrace continuously
Your thought should be pure
This should clear your mind
This should curb all illness
You always return to the center
You can attack or defend at will
You must have a will of iron
The principle of this s to strengthen
To go for happiness and health
Your body will benefit from this
This has been handed down from the ancients
This form of exercise can help you without limits

Reference: The Tai Chi Boxing Chronicle by Kuo Lien-Ying p. 139