Tai Chi Basics ~ Using the mind and not force

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Few students really take the time to understand what it means to let go of the tendency to use force.

[@anthonyeusebius5834]

This is 100% spot on. I teach my students the same type of exercise. We used to do this as kids pushing on the sides of a doorway. This is exactly how every part of the form should feel. You can add to that exercise swinging the arms back and forth but the mind should be sent ahead as if a stream of force or water going forward hitting the wall and the hands swinging in that stream towards the wall wrist first. Then rebounding back. You can lead this by the breath as if you are blowing air into the palms toward the wall and back. This helps..the visualization. And if you relax you can feel that pull forward as the mind reaches forward intent. Like you mentally feel like spidermans web hit the wall and as soon as the mind feels that the hands move on their own. Mastery is making every part move as one like this like a flash of lightning. We slow it down so you can feel it like training wheels on a Ducatti.

[@Erdavorn]

I should have paid attention to this 30 years ago. But it took me until now to understand. They should teach it at school, I'm serious.

[@MeditationguruNow]

Nice videos, I was searching something which is NOT something dangerous to teach my 8 year and 6 year old nephews and this is exactly what I was searching for. I want to teach them creativity and not violence. Thank you so much.

[@IanSinclairTaiChi]

Practitioners of any martial art, and people in general, have bigger bellies when they get older. Tai chi is well suited to older people. The average tai chi player is 40 years older than the average martial artist. I was skinny until my mid thirties. Now I'm nearly 50. My metabolism is slower & I work at a desk more than I train. When I did 6 hours of tai chi per day I weighed 140 lbs. I ate the same way when I could only train 1 hour per day. Now I weigh 245. Next year I aim to weigh 150.

[@scottc3165]

It never seemed to slow Yang Chen Fu down.

[@squidmuttly]

After many years of refining the external movement I realised that all I had to do was to be moved by the intention, arms lift as if balloons pick them up. It makes a profound difference to the power when moving somebody else. Thank you for sharing this, Ian. Your videos are always insightful.

[@bajuszpal172]

Dear Ian, Using mind and not force is really a puzzle, and many thanks for the two recommendations. Based on several videos let me conclude for now: it is probably only giving priority to mind but strength to moaintan thos posistions are still necessary. Best regard, Good health and Thank you aagain. Paul67, retired instructor of Karate.

[@peterkatt]

This is awesome, for the very reason, of learning about yourself and what the mind can do and achieve in a healthier life. I truly understand that as your body starts to slow down as you age, the more resistance that you must work on. Respectfully it is grasping what Mr. Sinclair is driving that to strive to learn about how the mind can be very powerful tool to overcome obstacles in your life by participating the art and learning from it to help you in your daily life. I have learned through my Teacher, Sirfu Stuever, that the mind can overcome many negative thoughts that you have learned as a child, but to relearn and build your confidence that you can do positive thoughts to better your health.

[@rafaassuncao5433]

I've been doing krav maga and quit because I thought it was too paranoiac .. 'if someone attacks you like this you do' what kind of philosophy is that? then I did muay thai, it's a great sport but it misses the mental and mind part .. In fact every martial arts school are missing the essential point to a perfect movement .. the mind, meditation.. now it's all up for competition.. Competition creates wars.. I just find you today. I liked you video, I'll be following you! great job! Thank you!

[@pierrebridenne8870]

Thanks from France !

[@daboodeef179]

when you said it feels like they are gonna float away as my arms were floating away, I just couldn't help but start laughing it was so cool.

[@IanSinclairTaiChi]

You're correct. This exercise helps people experience what effortlessness feels like. Using the mind and not force does not mean that muscles are not used. Rather, it means that only the required muscles are used. This exercise aligns the muscle and fascia with the mind. The floating sensation, is a response to the relative change in resistance. But the feeling is similar to the experience of using the mind and not force. Zhan zhuang may produce better results, but not in 10 minutes.

[@VioletYT]

You are genius!

[@taopaw]

Relaxation creates movement. Movement discovers tension. Tension presents an opportunity to relax. On and on through the layers of body mind and spirit.

[@pbhogg1]

Thanks for your very clear instructions on Yang style Master Sinclair.

[@C0rangar]

Thank you, i really wanted to learn more about the ideas and philosophy behind the moves - this was perfect :)

[@wenaolong]

I'm stunned. Body structure is utilized to maximize expression of Truest Self in ways that, as provided, the body seems unsculpted to provide. So there is need to train the body, yet to sculpt that structure so that the inner mind expresses so as to override the body. To defeat a foe mindlessly is to lose the greater battle within... Your work is an inspiration. I will go back to my training again, this time more as meditation on True Self rather than on "defeating foes".

[@NBSGIRL05]

You are awesome!!! Love your videos they really help understanding each movement. Thank you

[@kyleallen1442]

This was very insightful. Did the first exercise and it did feel like they floated up. Easily found my most basic flow afterwards. Thank you Ian

[@ChenStyleJohn]

Relaxation really does have no limit! Every time I feel as though I've *finally* become soft (song), a whole new layer of unnoticed tension is uncovered. Then, suddenly, I feel like a brick again. (sigh) Truly a wonderful feeling to relax, but it's truly always useful to assume that there is still much further to go... :o) For friends reading this, I also recommend the use of standing postures & deep stillness for the purposes of "letting go". Thanks, as always, for these videos Ian!

[@honkatatonka]

Wow. That was so insightful. It's 11PM here now can't wait to try and train this tomorrow. Thank you!

[@KellyWhelanEnns]

Excellent video! Love these kinds of little tests/listening methods. This is almost exactly what I show my students in my Baguazhang classes. :)

[@bpgies]

Wow! I could really see this helping me with my sore bowing arm and hand for cello! Very interesting stuff.

[@Jolinar6]

I did standing against wall exercise and was expecting tired hands. After exercise my hands were shooting up like balloons filled with helium with no force included. I have never in my life felt something like that. :O Hands were so light... I have been learning and practicing Tai Chi 24 for a year now and I thought I was doing OK. This exercise will allow me to gain next level in Tai Chi. I'm going practice rising my hands with mind everyday, thanks!

[@FredoFreedom]

+Jolinar6 My teacher mentioned this type of exercise in class. That if you practice Yiquan long enough or push hands you would get this type of feeling... I thought it was a great exercise. I eventually began feeling it.. I can't get one person to try this type of exercise. So many great teacher's out here on youtube but I found it so difficult to find people interested in trying things out. This is such a direct experience of internal martial arts its a shame people don't try this.

[@BlueFang714]

Similar to running on a treadmill for a while then getting off, legs still try to continue the movement.

[@CT2507]

to aquire that level of effortless movement u talk about here takes years of serious practice. u need to have a strong fit body before u can move effortlessly (strong tai-chi legs, stomach, and hips in particular). it took me around 4 years to move as u explain here. not something a beginner can do. the problem is not that people don't know what effortless movement is. IF they were strong enough they would all move like that. the idea of effortlessness can be grasped very quickly. but that doesn't mean one can do it. the problem is that most people don't care to work seriously to build up this strength. it takes strength to be able to move effortlessly. it is not just a mental attitude. i see this problem in yoga also. everybody is talking about relaxing. u have to be so relaxed. omg, yoga is sooo relaxing. no u don't, and no it's not! first, u work your ass off to build up stamina of mind and body before u can "afford", or become capable of relaxation. a weak person can never relax. what they feel when they try is exhaustion. not the same. later on relaxation and effortlessness takes over by itself, and it is not even necessary to mention it. it becomes second nature. relaxation and effortlessness come later. first one must learn to appreciate work and gather strength. so tell your students to work harder. not that they can just do stuff with their mind. they will get the wrong idea. cheers.

[@MrTerry4001]

thank you. That is a lovely lesson in relaxed movement, my group need something simple to get the message across, this will do very nicely , I look forward to introducing this exercise to my class next session

[@kepa0503]

Very interesting concept. Thank you for your teaching.

[@jollybigfist]

excellent instruction as always

[@bennyjy729]

tyvm for your answer, got my first class on wednesday this week :) hopefully your vids have given me a heads start ;)

[@bridles100]

38sec cool wHip, everything tastes better with cool wHip This guy is boss btw, seems really connected on all levels. much respect deserved, even more given.

[@sobreaver]

Very interesting teachings, thank you. It kinda put some more pieces of the puzzle together ;) This is ought to be interesting... feeling our chi is one thing, understanding the basics of the mechanism (let alone mastering it) is a whole other thing, but it's nice, now I understand and admire even more the graciousness of the people who have mastered their art, now I understand the drive of their movements. Will be looking for more, very appreciated, that I say ;)

[@vonbastardly7314]

Fantastic explanation. I find myself continually needing to go back to the basics. So well explained by IS! Thank you! Many of my TC questions are answered by IS and it doesn't feel a bit cult like 😉 😁

[@adriangoh113]

Thank you Ian

[@fetzinger10]

I don´t know how yet, but I think the principle you described could help me with my backpain! I have to think about this, thanks for sharing!

[@Fartingfish]

Thank you to make thing more simple to understand.

[@truthserum9456]

Just great information, thank you

[@IanSinclairTaiChi]

Thank you. Those are very kind words.

[@scottc3165]

I started to push against the wall harder than I can and I suddenly got a Canadian accent. Weird. Seriously though, I love your teachings. I wish I was in that part of the world.

[@OzMcfaol]

Very clear explanation, I tried the first exercise successfully, and the feeling was amazing. I think However that Ill move to the next video once Ive practiced one the first a bit more.

[@4qigong]

Nicely done video. very clear explanation.

[@bangajo]

Keep down to Earth.. Your sharing is worthy anyway

[@IanSinclairTaiChi]

Don't call me a master!

[@lucielyons3993]

Brilliant, thanks that was really helpful :)

[@IanSinclairTaiChi]

The Tai Chi Union is definitely legitimate. I'm sure you can't go wrong with Wu style. I've had dozens of teachers and learned a great deal from all of them. It is not so important to find the best teacher in the world. It is important to find the best teacher for you, now. Students may train for years and continue to seek the perfect teacher, but teachers will spend years searching for a decent student.

[@Jerise]

Vielen dank. Das Video ist aufgezeichnet. Ich bin dankbar auch für Ihren Humor.

[@rayankrystar3742]

Thanks ian!

[@wurth2041]

Interesting that its very hard to understand what is demonstrated in this video, unless you already done it. I saw this video long ago and now again after achieving it, big difference in what you can extract for your self from same content. Thank you

[@IanSinclairTaiChi]

@Stringyheads There are several types of proof we can accept when it comes to such questions: Is there historical evidence? Yes. Theoretical explanation? I think so. Documentation? Yes. For what it's worth. Third hand witness? Yes. First hand witness? Not in my case. Personal experience? Not me. So, I'd say there is reason to believe that I might be possible under certain conditions and we even have the training method to do it. But I have not seen or experienced it first hand.

[@wenaolong]

A method of learning about the True Self by exploring the relativity of yin and yang through all the chakral centers in the context of a life and death struggle in which the body is involved by beyond which the mind is transcendent and unperturbed.

[@smxrider6]

纯以意行,切忌用力 it means, only to use your mind, the worst thing you can do is to use force. good video

[@waylonqueiroz7895]

wow, i dont really think i understand the concept and stuff but i did the experience with the wall and it was really impressive how my arm seemed so weightless after the exercise

[@AweFate]

I find your explanations very enlightening, all bias aside- My friend and I have a serious pact to ascend through martial arts. I was wondering if there is any book on Tai Chi, that you found particularly interesting. I know it's purpose is to look beyond these things, perhaps only inwards. But never the less it would be very helpful. I'm beginning to devote all my time to training.

[@Thesocraticbreed]

First exercise reminds me of Jack Dempsey's exercise to find out where the power line is in your arm.

[@Shr3dMast3r]

WTF that was awesome!!!!!

[@plevinas1]

You really know how to teach. Thank you so for sharing your knowledge. Would you know someone that teaches this art in Buenos Aires, Argentina?

[@tranquil_dude]

Hmm, I've just realised that the principles you're talking about, in this clip and the clip about being Centred, are similar to Mindfulness.

[@petermihacerar1137]

Qigong academy cleveland with richard leirer &crew in 1994.white crane style qigong. Went through that. Take care everyone!😀❤👌

[@emcole2]

I'm taking it to the bank, thank you.

[@IanSinclairTaiChi]

Je vous remercie pour vos aimables paroles. Dans le futur, je vais essayer d'ajouter des sous-titres et des transcriptions en anglais. Vous serez alors en mesure de les traduire en utilisant des logiciels libres tels que Google Translate.

[@Furryattack]

Master or not. For someone to practice a skill everyday. Should be feared than one who knows only 1000's techniques. I also have practice tai chi. I happy to actually learn these basics to include my chi focus.

[@lakshen47]

Use the force, you must!

[@tranquil_dude]

then let the mind direct the force, not the other way round :)

[@chaos_omega]

When does force direct the mind...?

[@alexmc814]

Hi, you are doing great job sharing this, haven't seen other wushu teachers sharing such info. But I tried to make my hands float up with the mind, and there is no effect at all, are there any problems that may interfere with the hands floating this way? Have any of your students faced such a problem?

[@DefiantHulk]

thanks yoda

[@yellowbloke]

This is great. Do all parts of your body come into play once you are moving your hand up in a sufficiently relaxed way? Would you say the power is coming from the waist (The 'Yo' in mandarin) in this movement?

[@tts626]

An idea that has been repeated to me over and over has been "one body, one unit" as in "move the entire body as a unit" no matter what you do. But along with that several of my teachers also emphasized maintaining connections between parts of the body, like taught rubber bands, keeping a bit of "tension" throughout the movement. Also, I've been told on many occasions to imagine resistance while moving and to try to project through that resistance as I go. This would seem to contradict the "relax" and "use no force" concepts that I also hear repeated just as often. Any advice on reconciling the two notions?

[@alvisc2002]

you might like Aikido and Systema as well. They don't so much use force but deflection and movement.

[@kramerkised]

Great video for beginners to understand the essence of tai chi! After the first exercise, my hands did float up with no effort at all. I'm trying to understand the science behind it.. Please help me understand how or why that is.. Why is it so hard for us to do that if not for that exercise?

[@LifeForceChannel]

Ian. relax harder :) Great vid. Using the same principal, this can be applied to do stretching, as well. for example. for forward stretching, Put, one leg on a table, now, push down on the table, using your leg muscles, Now, RELAX and stretch. You should be able to increase flexibility, a bit. Just a little note to viewers. before putting any strain on the body, I suggest, doing some easy warm-up. (who am I kidding? You guys, already know that. Have a great day

[@IanSinclairTaiChi]

Proprioceptive muscular facilitation (PNF) stretching. It is a similar exercise. But not quite the same principle. PNF tires the muscles to be stretched. This exercise tires the muscles to be used.

[@LifeForceChannel]

Ian Sinclair yes. I think there is a close relationship, though. Same as in the exercise, you've shown - tires out the muscles in the shoulders, "forcing" them to "relax". :) any way. It's all good :) I like all the vid, i've seen. Ian. Would be great , to, get together for, some practice.

[@Shplump52]

Haha! This is genius. I just know I'm gonna hit my head on the wall trying too hard

[@getsmarthypnosis6850]

I live like 10 minutes from Chicago's Chinatown.(south suburbs) I clicked the links you provided but I do not see a class schedule with you.... do you instruct? I would be very interested in attending if you hold classes. Cost??

[@amberann1229]

That is an amazing exercise, my arms felt as though they did not belong to me, lol

[@IanSinclairTaiChi]

Perhaps a bit more accurately, Aikido was born of yin and yang. Stylistically, it is derived almost entirely from Daitō-ryū Jūjutsu and claims a lineage back to Minamoto no Yoshimitsu. Historical evidence is scant, but the footwork and techniques are found in other Japanese styles. Of course, there was a lot of transmission from other countries. Early martial artists were not so nationalistic as the modern nations.

[@IanSinclairTaiChi]

Lo siento. Ese es mi culpa. Yo no soy un buen maestro. Lo haré en el futuro, ofrecerá transcripciones escritas de estos videos. Entonces será posible que las personas de traducir el texto usando "Google Translate".

[@wzanowic]

Ay would you happen to know of any teachers in new jersey?

[@kiekert2007]

I have a question about humor. is humor something that makes training disfunctional at times. I am seeing that my humor is getting in the way of me seriously working at my skill. do you feel that a serious attitude is nescecary at times..but you use humor rather eliquently. how have you found balance in that?

[@kelnology]

What defines a "healthy weight"?

[@MichiganIsAwesome21]

Ian Sinclair please help I cannot do it...my arm isn't coming up

[@bennyjy729]

Im confused about which tai chi i should take, i only have to instructors where i live (on an island) and I think both of them are Wu Style Tai Chi Chuan, is this what you teach, I was looking for stress relief when i first heard about tai chi, but now I have starting searching and looking for it, i dont want to only get so far, also there part of the tai chi union for great britain, is this legit?

[@int3rc3pter]

everything is similar ;)

[@sachinkumarbhoi1672]

Wow i felt like my hands can fly

[@BenjaminNguyen226]

as a matter of facts, Chinese are Japanese's younger generation, Aikido was born from Tai-chi

[@IanSinclairTaiChi]

It is funny that you should ask.

[@tizianograndi]

ideokinetic reflex is what you are demostrating here. Nothing to do with the use of mind. If we talk about mind then we have to understand how the body is really working. An exemple: the mind is the wind, and the body is the sand. If you want to study the wind then look to the sand. Mind as three aspect: awarness, intention and attention. body as three aspect: movements, postures and breathing. Do you know how to connect the 5 muscolar phases -contraction, relaxation, stretch and unstrech and neutral- with the 5 phasis of the mind -concentration, relaxation, sinking and expanding + neutral- ? How much ahead of the body movements as the mind to be for saying that the mind leads the body? First the body leads and the mind follow -beginners-. second the mind lead the body follow -intermediate-. Then body and mind become One -master-! How to do this???? What do I mean with double intention double attention? how to use it in leading a form? slow movements of taiji only have a meaning if you know how to use them to connect you mind to your movements but in a real internal sense, not an external one. but the real internal level has to do with going deeper in your mind.....in your mental state. Deeper and deeper..... without loosing the connection with the external wordl. The internal give birth to the external; and the external nourish the internal. The two are One....not two. the way of this gong fu is called XINFAH.....and is seldom teached t people. best regars tiziano grandi italy -sorry for my english!-

[@BR-cq2hm]

I believe you missed the point of the exercise, at it is merely a representation of how it FEELS when you use mind intent, it is not meant as a literal description or instruction.

[@TinekaJasonPalmer]

Principal of 'song'.

[@williampalminteri1727]

I heard years ago that you were going to enter some M.M.A. events. Whatever became of that ?

[@rastamuar]

no entiendo

[@AmerginMacEccit]

Isn't it a bit similar to aikido?

[@adrinvaldez3038]

yoda....

[@Nduder]

Yang Cheng FU was very fat when he was at the top of his skill level near the end of his life. Go take a look at "The Essence and Applications of Taijiquan" and see for yourself. :P

[@yellowbloke]

Ah, i've watched it again a have a better idea now.

[@IanSinclairTaiChi]

Everything is a bit similar to Aikido.

[@dsrussell]

Could not help but laugh. We use to do the press your hands against the wall for 30 seconds then relax and watch your hands float up on their own trick when I was in high school 50 years ago. We had never heard of tai chi. Not sure how relevant it really is to anyone who is seriously practicing tai chi.

[@KevinBryantEducatedChange]

I also work a desk job in addition to a relatively full teaching schedule (I am 53). I am embarrassed and more than a little angry to see teachers not representing this great art in the best light. Worse, those watching think that a big belly is a by-product of achievement. If you're going to keep making all of these videos - "represent!" No excuses!

[@GODTHESOOTHSAYER1]

Fat Guy do good Job as Teacher!

[@FlyJakk]

People who practice Tai-chi tend to have a pretty big belly. This is because they do a lot of heavy breathing. . . course thats what I've heard anyways.

[@TheBrokenMonkey]

whats a healthy weight kid!

[@WoWfosho22]

you put so much tension on yourself trying to push the wall, when you are finished it is like nothing in comparison.

[@McHenryBruiserFamily]

i m sorry dude how many do you think manage even that basic thing? using the mind? not even 2 in 10 students do that adequatly and you know it if you ever taught they might try but they cant sustain the expression its really dissapointing but the truth it is

[@71002ky]

不行啊。。。。

[@TheSkoot1234]

2 people desire the force too much.

[@pablodiaz9652]

if you don't watch the video but only listen to it....it's Timed breathing and pushing for a woman giving birth...push...breathe...push...breathe LOL OMG flashbacks! noo!!!

[@DaraTravers]

can you roll your elbow, knowing that the elbow is the centre of gravity of the arm. i just want to share without judging. share, talk, and play TCC with passionate disciples of truth. no un-healthy egos please.