1. The "Xu Ling Ding Jin" refers to a person with a straight head and a spirit penetrating the top. Do not exert force; if you do, your neck will be strong and your qi and blood will not flow smoothly. You must have a natural and weak spirit. Without the inner strength of the spirit, one's spirit cannot be lifted. Second, holding the chest and pulling the back. Holding the chest means having a slight inner part of the chest, allowing the qi to sink to the dantian. The chest should not be protruded. If it is, the air will rush to the chest area, making the upper part heavier and the lower part lighter, and the heel is prone to float up. Back pulling means that the qi is attached to the back. If one can tuck in the chest, one can naturally pull out the back; if one can pull out the back, one's power will rise from the spine, and one will be invincible wherever one goes. Third, relax the waist. The waist is the master of the entire body. If one can relax the waist, both feet will be strong and the lower body will be stable. The transformation of the real and the virtual all comes from the rotation of the waist. Therefore, it is said: "The source of one's destiny lies in the gap between the waist. If there is any deficiency or weakness, one must seek it from the waist and legs." Fourth, Distinguishing between virtual and real: The first principle of Tai Chi Chuan is to distinguish between virtual and real. If the entire body sits on the right leg, then the right leg is solid and the left leg is weak. If the whole body sits on the left leg, the left leg is solid and the right leg is weak. The real and the illusory can be distinguished, and then the rotation is light and agile, effortless. If one cannot distinguish, one's steps will be heavy and sluggish, one will be unstable on one's own feet, and one will be easily swayed by others. Five. Sunken shoulders and drooping Elbows Sunken shoulders refer to the relaxation and drooping of the shoulders. If one cannot relax and lift the shoulders, the qi will rise along with it, and the whole body will lose its strength. "Falling elbow" means that the elbow is loosening and falling down. If the elbow is suspended, the shoulder cannot sink and the person cannot be placed far away, which is close to the interruption of the external force. Six. Intention without Force The Tai Chi Treatise states: All of this is about intention without force. When practicing Tai Chi, one can relax the entire body without using the slightest clumsy force, which is trapped in the tendons, bones and blood vessels to self-restrain. Only then can one be light and agile in transformation, and move freely and smoothly. Or question: How can one grow strength without exerting force? Just as the human body has meridians, so does the earth have ditches and canals. When the ditches and canals are not clogged, water flows freely; when the meridians are not closed, qi flows smoothly. If the whole body is stiff and full of strength, the qi and blood are stagnant, the movement is not smooth, and even a slight movement causes the whole body to move. If one does not exert force but uses intention, where the intention leads, the energy follows. The qi and blood flow and are continuously transported every day, circulating throughout the body without any pause. If one practices for a long time, one will acquire true inner strength. That is what the Taiji Theory states: "Extremely soft, then extremely firm and rigid." A person who is proficient in Tai Chi has arms as heavy as iron wrapped in cotton. For those who practice external martial arts, when they exert force, their strength appears powerful; when they do not, it becomes very superficial. The force they exert is merely the superficial force of external force. Using brute force without intention is most likely to be exposed and provoked, and it is not worth admiring. Seven. The upper and lower parts follow each other. The upper and lower parts follow each other, as stated in the Taiji Theory: Its root is in the feet, it originates from the legs, it governs the waist, and it is formed by the fingers. From the feet to the legs and then to the waist, one must always be complete and consistent. When the hands move, the waist moves, the feet move, and the eyes follow suit. Only in this way can it be said that the upper and lower parts follow each other. If there is one place that remains still, the body's strength will be scattered. Viii. Harmony of Internal and External Tai Chi Chuan focuses on the spirit, thus it is said: "The spirit is the commander, and the body is the driver." When one's spirit is lifted, one's actions will naturally be light and agile. The boxing form is nothing more than the opening and closing of the void and the real. The so-called "opening up" means not only opening up one's hands and feet, but also opening up one's mind. The so-called "harmony" means that not only are the hands and feet in harmony, but the mind is also in harmony with it. When the inside and outside can be integrated into one qi, there will be no gap between them. Ix. Continuous external martial arts, the force is mostly acquired and clumsy, thus having a start and a stop, a continuation and a break. When the old force has been exhausted and the new force has not yet emerged, it is the easiest time for others to take advantage of it. Tai Chi Chuan uses intention rather than force. From beginning to end, it is continuous, repetitive and endless. The original theory states that "it is like the Yangtze River and the sea, flowing ceaselessly", and "the flow of energy is like drawing silk", all indicating that it is a continuous flow of energy. Ten. Seeking Stillness in Movement: In external martial arts, leaping and maneuving are the skills. All one's strength is exhausted, and after practice, everyone is out of breath. Tai Chi Chuan uses stillness to control movement, and even when moving, it remains still. Therefore, the slower one practices the posture, the better. Slow breathing leads to deep and long breaths, with the qi sinking to the dantian, and thus there is no problem of dilated blood vessels or cardia. Scholars who carefully savor it will naturally grasp its true meaning. From "Zhongding International Wushu Network"