from cover

Today people around the workd are dsiscovering the benefits of Tai-chi, an ancient Chniese system of exercise based on calm, graceful movements that condition the body from the inside out. Wtih benefits like reduced stress and anxiety, plus improved flexibility and concentration, Tai-chi has become the ultimate form of ex e r cise for relaxing and strengthening both body and spirit.

Master Huang's Complete Tai-chi is the definitive introduction to the Condensed From of Wu-style Tai-chi, a form that has gained enormous popularity as a healing exercise because it stresses the development of internal energy for self-healing. The 36 postures of this style are beautiful in their simplicity and completely safe, regardless of one's age or physical condition. INcluded in this book are a detailed guide to the 36 postures (with more than 250 illustrative photographs), a historical overview of Tai-chi, and translations of classic works by Tai-chi masters.

The demands of Tai-chi are small, but the rewards are great. A few minutes a day and a bit of open space are all one needs to find a new path to youthfulness and longevity, and at the same time reach the peak of physical and emotional well-being.

Master Alfred Huang is a native of China, and has practiced the art of Tai-chi for over 50 yrars. In 1966, as the Cultural Revolution swept China, he was accused of being an American spy and imprisoned for 13 years. According to Master Huang, Tai-chi gave him the strength to endure this ordeal. In 1980 he emigrated to the U.S., making his home in Hawaii, where he is the founder and director of the Wholistic Tai-chi Education and Research Association and director of New Harmony-Friends of Total Health.

Contents

Acknowledgments
Introduction
Part I: How to Learn and Practice Tai-chi
1. Understanding the Structural Framework of the Body
The Spine
The Head
The Rib Cage
The Pelvic Girdle
The Shoulder Girdle
2. Understanding the Primary Powers of the Universe
Attune the Body
Attune the Breath
Attune the Mind
Part II: The History of the Origin and Development of Tai-chi
3. Exploring Legend and Confusion
4. A Historical Overview of the Most Important Contributors
Chen Wang-ting and the Chen Family Martial Arts
Contributions of Wang Tsung-yu
Contrubutions of Yang Lu-chan and Wu Yu-hsiang
Contributions of Ki Yi-yu
Hao Wei-ching and Sung Lu-tang
5. The Development of Tai-chi-New Styles Emerge
Evolution of the Chen Family Style
The New Form
The Circle Form
The Old Form Survives
Birth of the Yang Style
Yang's Descendants Carry On
Yang Cheng-fu Develops the Modern Yang Style
Wu Chien-chuan Continues the Evoluton of Tai-chi
6. Development and Current Styles
The Art of Push Hands
Part III: The Condensed Form of Wu-style Tai-chi
7. Unique Features
Origins of the Style
Healing power
Focus Is on Internal Energy
Compact, Brisk Movements
Movements with Edges and Corners
Body Is Kept in a Straight Line
Central Equilibrium Is Maintained
Source of MOvement Is in Pelvis
Movements End Where They Begin
Spiritual Aspect Is Accentuated
Postures possess Flesh and Bone
8. How to Practice Tai-chi
Standing in Stillness and Balance
Lift Spirit, Meditate with Heart
Key to the Directions
The 36 Postures of the Condensed Form of Wu-style Tai-chi
Secton One
Posture 1: Grasping Sparrow's Tail
Posture 2: Single whip
Posture 3: Slant Flying
Posture 4: Raise Hands, Step Forward
Posture 5: White Crane Spreads Wings
Posture 6: Brush Knee, Twist Step
Posture 7: Hands Pluck Pipa
Posture 8: Step Forward and Intercept, Punch
Posture 9: Seal and Close
Posture 10: Embrace Tiger, Push Mountain
Posture 11: Fist Under Elbow
Posture 12: Backward Repulse Monkey
Posture 13: Pick Needle at Bottom of Sea
Posture 14: Fan Through Back
Posture 15: Cloud Hands-Single Whip
Section Two
Posture 16: High Pat on Horse
Posture 17: Right, Left Separate Foot
Posture 18: Tkurn Arouknd, Kick
Posture 19: Trample and Punch
Posture 20: Turn Around, Raise Foot Twice
Posture 21: Retreat, Step on Tiger
Posture 22: Strike Ears with Fists
Posture 23: Turn Body, Kick with Toes, Kick with Heel
Posture 24: Wild Horse Splits Mane
Posture 25: Jade Lady Works at Shuttle-Single Whip
Section Three
Posture 26: Move Downward
Posture 27: Rooster Stands on One Leg
Posture 28: Hit Face with Palm
Posture 29: Turn Around Cross Hands, Sweep Lotus
Postrue 30: Step Forward, Punch at Groin
Posture 31: Turn Around Seven stars
Posture 32: Step Backward and Ride Tiger
Posture 33: Turn Around and Hit Face with Both Palms
Posture 34: Turn Feet, Sweep Lotus
Posture 35: Bend Bow to Shoot Tiger
Posture 36: Turn Body, Single Whip
Part IV: Eight Classic Works for Guiding Practice of Tai-chi
1. Tai-chi Chuan Treatise
2. The Thirteen Positions
3. Chant of Tai-chi Chuan Joint Hands
4. Chant of the Thirteen Positions
5. Essentials of Push Hands
6. A Discourse on How to Practice Tai-chi Chuan
7. Six Key Elements of Practicing Tai-chi Chuan
8. Summary Ballad of the First Classic