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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