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10 essentials of tai chi

  1. The energy at the top of the head should be light and sensitive
    - Hold the head as if suspended from above.

  2. Hollow the chest and raise the back.
    - (but don't overdo it) Allow the chi to sink to the dan-tien

  3. Relax (loosen) the waist.
    - Changes in full and empty all come from the waist.

  4. Differentiate full and empty.
    - Don't be double-weighted.

  5. Sink the shoulders and drop the elbows.

  6. Use intent not strength.

  7. Combine the upper and lower body.
    - move as one unit.

  8. Combine the internal and external
    - spirit and physical body.

  9. Movements must be continuous
    - like a great river flowing without end, also known as 'silk reeling energy'.

  10. Seek stillness in motion
    - the mind is calm

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