Table of Contents

Acknowledgments xi

Preface xiii

How to Use this Book xix

Introduction - What is Tai Chi? 1

Watercourse Effort and Effortlessness 16

1 Relaxing into the World 19

Exploration #1 Tensing and Relaxing 29

Exploration #2 Bamboo Rings Descend 31

Exploration #3 Shaking 34

Watercourse Taming the Hot-Rod Heart 36

2 The Ground Beneath Our Feet 39

Exploration #1 Transmitting Force to the Ground 46

Exploration #2 Rooting Through Angles 48

Exploration #3 Rooting with a Partner 50

Watercourse Rooted in a Wondrous Past 53

3 Secrets, Spirals, Mindfulness, and Water 57

Exploration #1 Straight Line Vs. Spiral 68

Exploration #2 Spirals in Our Joints 70

Exploration #3 Spirals Contending with Force 72

Watercourse Taoist Masters and Tai Chi 74

4 The Tai Chi Mind 77

Exploration #1 The Effects of Strong Negative Emotions 88

Exploration #2 Returning to Emotional Equilibrium 90

Exploration #3 Physically Opening the Third Door 92

Watercourse Voices in Our Head 94

5 Breath, and Qigong 97

Exploration #1 Sensing Qi in Your Hands 111

Exploration #2 Belly Breathing 113

Exploration #3 Reverse Breathing 115

Watercourse Acupuncture 117

6 Sensitivity, Sensuality, and Sex 121

Exploration #1 36 Chews 131

Exploration #2 Crane Walking Qigong 132

Exploration #3 Bear Walking Qigong 134

Watercourse The River of Life 136

7 Medication and Meditation 139

Exploration #1 Reclining with the Breath 152

Exploration #2 Sitting with the Lesser Heavenly Circle 154

Exploration #3 Standing with the Greater Heavenly Circle 157

Watercourse Acupuncture Points for Tai Chi Meditation and Practice 161

8 Tai Chi Kung Fu 165

Exploration #1 Waving Hands-Like Clouds 179

Exploration #2 Rolling Arms Backward 181

Exploration #3 Rabbit and Hunter 183

Watercourse Tai Chi's Unique Combative Flavor 185

Watercourse Pushing Hands 188

9 Teachers, Traditions, Classes, and Tools 191

Watercourse Levels in Traditional Chen Style Tai Chi 211

Watercourse The Tai Chi Life 214

Notes 217

Bibliography 219

About the Author 225

Index 227