Hand Forms
The slow, flowing sequences most people associate with Tai Chi Chuan are the Hand Forms. You’ve probably seen them in documentaries or travel videos: groups of people moving gracefully in parks at dawn. These forms cultivate deep relaxation, better coordination, posture, flexibility, and body awareness. The deliberate slowness encourages slow, deep breathing, which calms the mind, sharpens focus, and provides gentle, balanced conditioning for muscles, joints, and tendons. Many practitioners also believe the movements help circulate Qi (life energy).
Pushing Hands (Tui Shou)
These partner exercises develop sensitivity, balance, timing, distance judgement, and quick reactions. More importantly, they bring the theoretical principles of Tai Chi Chuan to life in a tangible, interactive way that solo practice alone cannot achieve.
Weapon Forms
Traditional weapons include the sabre (dao), straight sword (jian), and spear. Training with weapons extends and enhances the empty-hand practice. The forms are faster and more vigorous, delivering a stronger cardiovascular workout, greater muscle stretch, improved blood circulation, and deeper breathing.
Self-Defence Applications
Every movement in the hand forms has a practical martial purpose and a specific name. Learning these applications not only equips you to defend yourself but also deepens your understanding of why each posture and transition is performed the way it is.
Internal Training (Nei Gong)
Through regular practice of a set of 12 Yin and 12 Yang exercises, students develop genuine internal power, strengthen the organs, and markedly improve overall health. Because these exercises also carry significant martial value, they are traditionally taught only in small, closed groups.