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List of Illustrations |
x |
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Preface |
xv |
1 |
Tai Chi Chuan as a Martial Art: The Aims and Benefits of Practising Tai Chi Chuan |
1 |
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A Concise and Comprehensive Martial Art |
1 |
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The Mechanics and Psychology of Different Arts |
2 |
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Internal Force, Not Brute Strength |
4 |
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An Art of Convenience and Culture |
5 |
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The Richness of Tai Chi Chuan Theory |
6 |
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Tai Chi Chuan in Health, Character Development and Philosophy |
7 |
2 |
The Concept of Yin-Yang in Tai Chi Chuan: What You May Have Missed in Your Tai Chi Class |
9 |
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The Philosophy of Yin-yang |
9 |
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Yin-yang in Tai Chi Form and Force Training |
11 |
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Yin-yang in Tai Chi Chuan Application |
13 |
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Yin-yang in Tai Chi Philosophy |
16 |
3 |
The Historical Development of the Various Styles: Health, Combat and Spiritual Joy in Tai Chi Chuan |
18 |
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The Earliest References to Tai Chi |
18 |
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Zhang San Feng and the Origin of Tai Chi Chuan |
19 |
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Early Tai Chi Chuan Masters |
22 |
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Chen Wang Ting and Chen-style Tai Chi Chuan |
22 |
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The Old, the New, the Small and the Big |
24 |
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Yang Lu Chan and Yang-style Tai Chi Chuan |
25 |
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The Wu and the Sun Styles |
26 |
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The Three Stages of Tai Chi Chuan |
28 |
4 |
Advice from the Great Masters: Achieving Better Results in a Shorter Time |
30 |
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The 'Song of Secrets for Training' |
30 |
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The Five Characters Formula |
32 |
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The Ten Important Points of Tai Chi Chuan |
35 |
5 |
Fundamental Hand Movements and Footwork: Acquiring Balance and Gracefulness in Tai Chi Movements |
40 |
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The 13 Techniques of Tai Chi |
40 |
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The Secret of Tai Chi Internal Force |
41 |
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Developing Poise and Balance |
44 |
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The Four Primary Hand Techniques |
54 |
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The Four Secondary Hand Techniques |
56 |
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Does Tai Chi Chuan Cause Knee Injury |
60 |
6 |
The Importance of Chi Kung and Tai Chi Chuan: The Development of Internal Force |
64 |
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Health, Combat and Spirituality |
64 |
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The Internal Force of Tai Chi Chuan Training |
65 |
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Developing a Pearl of Intrinsic Energy |
68 |
7 |
The Poetry of Energy and Mind: Tai Chi Chuan with Breath Control and Visualization |
70 |
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The Purposes of Set Practice |
70 |
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Simplified Tai Chi Set - Section 1 |
71 |
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Simplified Tai Chi Set - Section 2 |
76 |
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Simplified Tai Chi Set - Section 3 |
76 |
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Simplified Tai Chi Set - Section 4 |
82 |
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The 48-Pattern Tai Chi Set |
86 |
8 |
Techniques and Skills of Pushing Hands: How to Sense Your Opponent's Weakness |
100 |
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The Principles of Pushing Hands |
100 |
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Sharpening Your Skills of Perception |
101 |
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Throwing Your Partner Off the Ground |
102 |
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Seeking the Best Angle and Closing Up |
108 |
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Advanced Techniques of Pushing Hands |
111 |
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Pushing Hands and Combat Efficiency |
113 |
9 |
Specific Techniques for Combat Situations: Tai Chi Chuan Patterns for Self-defence |
116 |
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Requirements for Combat Proficiency |
116 |
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From Lifting Water to Repulse Monkey |
117 |
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The Profundity of Grasping Sparrow's Tail |
119 |
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From Cloud Hands to Needle at Sea Bottom |
120 |
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The Final Eight Patterns |
124 |
10 |
Combat Sequences and Tactics: Techniques, Tactics and Skills for Fighting |
127 |
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Martial Arts as Sports |
127 |
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The Depth and Scope of Tai Chi Chuan |
128 |
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The Why and How of Combat Sequences |
131 |
1 |
Sequence Triple Punches - Warding Off |
133 |
2 |
Sequence Three-level Attacks - Green Dragon |
134 |
3 |
Sequence Whirlwind Kick - Single-whip Low Stance |
135 |
4 |
Sequence Hiding Flowers - Playing the Lute |
137 |
11 |
More Combat Sequences and Tactics: Some Amazing Ways to Overcome an Opponent |
140 |
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Factors in Winning a Combat |
140 |
5 |
Sequence Felling a Tree - Rolling Back |
141 |
6 |
Sequence Pushing Mountains - Thrust Kick |
143 |
7 |
Sequence Pull Horse - Thrust Kick |
146 |
8 |
Sequence Eagle Claw - Shoulder Strike |
146 |
9 |
Sequence Taming Tiger - Flying Diagonally |
150 |
12 |
Enriching Daily Life with Tai Chi Chuan: How Tai Chi Chuan Enhances Health, Work and Play |
153 |
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The Chinese Concept of Health |
153 |
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Energy and Chinese Medicine |
155 |
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The Effects of Tai Chi Chuan on Health |
157 |
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More Energy for Work and Play |
159 |
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A Healthy Body and a Relaxed Mind |
160 |
13 |
Wudang Tai Chi Chuan: Attaining Cosmic Reality Through Tai Chi Chuan |
164 |
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Tai Chi Chuan and Spiritual Development |
164 |
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The Patterns of Wudang Tai Chi Chuan |
165 |
14 |
Chen-Style Tai Chi Chuan: Tai Chi Chuan of the Hard and Fast |
184 |
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Transition from Spirituality to Health |
184 |
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The Patterns of Chen-style Tai Chi Chuan |
185 |
15 |
Yang-Style Tai Chi Chuan: Gentle, Graceful Movements for Health |
204 |
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The Most Widely Practised Style of Tai Chi Chuan |
204 |
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The Patterns of Yang-style Tai Chi Chuan |
206 |
16 |
The Wu Style of Wu Yu Xiang: Small Movement and Body Technique for Combat |
228 |
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External Form for Internal Power |
228 |
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The Patterns of Wu Yu Xiang-style Tai Chi Chuan |
230 |
17 |
The Tai Chi Chuan of Wu Chuan You: How to Avoid Being Hurt in Combat |
248 |
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For Health and for Combat |
248 |
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The Patterns of Wu Chuan You-style Tai Chi Chuan |
250 |
18 |
Sun-Style Tai Chi Chuan: High Patterns and Agile Movements |
262 |
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Some Advice on Tai Chi Chuan Practice |
262 |
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The Patterns of Sun-style Tai Chi Chuan |
263 |
19 |
Tai Chi Chuan Weapons: Transmitting Energy to Extended Hands |
278 |
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Why Weapons Are Not Widely Used |
278 |
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Some Functions of Weapon Training |
279 |
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Sword, Scimitar and Staff |
282 |
20 |
The Philosophy of Tai Chi Chuan: The Evergreen Classic of Wang Zong Yue |
286 |
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The Treatise on Tai Chi Chuan |
286 |
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Explanation of the Treatise |
288 |
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Three Levels of Attainment |
292 |
21 |
Taoism and Spiritual Development in Tai Chi Chuan: Attaining Immortality and Returning to the Void |
294 |
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Tai Chi Chuan Principles in the Tao Te Ching |
294 |
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Attaining the Tao |
296 |
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Immortality and the Great Void |
299 |
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Notes |
303 |
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Further Reading |
305 |
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Useful Addresses |
308 |
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Index |
310 |