It is said that Tai Ji began as just 13 postures or energetic concepts that were practiced over and over again to build skill, strength and versatility. What we know today as Tai Ji forms were something created later to preserve specific techniques and representations of those initial concepts. Those 13 postures, or energies are the concepts we work on daily in our practice and are listed below. Attached is simple translation of the song of the 13 postures. A 'song' in this context is referring to a 'kou jue" in Mandarin or what is known as Ku Den in Japanese. These are pneumonic devices to help remember important information. These were also used to keep information contained, as often context and some direct instruction is necessary to understand the meaning of the Kou Jue. It is also important to remember that Chinese is a pictographic and idiomatic language so that the use of characters is very intentional and often sparingly used to prevent the inevitable misunderstandings due to the nature of the language. The Song represents both an individual and a shared study acknowledging that the practice spans both of those spaces. As you cultivate your practice allow your understanding and connection to these concepts to build organically. It is important to remember the evolution of these arts started very simply, based on intention, awareness and moving the body according natural rhythms. As they evolved the methods grew to create greater versatility and access, but our goal as students of the arts is to find the root of our practice just as the past teachers did. If you find a particular part interesting, or have a question or comment about any of the song feel free to share! I will start first in the comments! Later I will also share some insights from past teachers on the Song. 13 Postures/Energies of Tai Ji 1. ward off (Peng) 2. roll back(lu) 3. Press(ji) 4. push(an) 5. pluck(cai) 6. split(lie) 7. elbow/wrap(zhou) 8. shoulder/lean(kao) 9. advance (jin) 10. retreat (tui) 11. turn right(zuo gu) 12. turn left (you pan) 13. center (Zhong ding)

I’ve finished day 5 of the first 7 day challenge. The turning and weight shifting will defiantly help me with my golf game. As we get older we loose flexibility swinging the golf club thus causing lose of distance. Can’t wait to hit the golf course thinking of N, S, E, W.

I just finished with Qigong 12/14 both sections and I LOVED it! Thank you, Sonny, I will definitely be re-practicing this one often.

I NEED some Qigong right about now! The past few days have been crazy...I'll be in the "Classroom" if anyone's looking for me, lol! 🙃

Hey everyone, whether you’re starting fresh because you just arrived or you’re restarting like me to re-establish your practice, this is our spot. The 7-day challenge always feels more grounding when we move together, so this post will stay pinned for our daily check-ins. Let’s show up, keep it simple, and take it one day at a time. ✅ How to Check In Each Day After you finish your practice, follow these three steps: 1. State which day of the challenge you’re on. Example: Day 1, Day 3, Day 7, etc. 2. How you felt before and after. One short sentence for each. 3. Screenshot or photo: A quick picture of your screen, TV, or you practicing. Feel free to leave encouragement for others. A little support goes a long way. ✨ Sample Check-In 1. Day: 1 2. Before: Feeling tight 3. After: Calm and relaxed 4. (Photo attached)