Ten Tai Chi Principles

1. The energy at the top of the head should be light and sensitive.
2. Sink chest and raise back.
3. Relax the waist.
4. Distinguish full and empty.
5. Sink shoulders, drop elbows.
6. Use the mind and not strength.
7. Unity of upper and lower body.
8. Unity of internal and external.
9. Continuity without interruption.
10. Seek stillness in movement.

1 Supporting the heavens with both hands

This regulates all the internal organs, from your heart and lungs in your upper torso through to your kidneys and intestines in your lower abdomen. It relieves fatigue muscle aches, increases inhalation and helps invigorate the muscles and bones of your back and shoulders.

2 Drawing the bow to both sides

This places emphasis on your thorax, the home of your heart and lungs, thus greatly improving the circulation of your blood and oxygen. It also improves the flow of energy in your small intestine.

3 Holding up a single hand

This increases the flow of energy along both sides of your body and benefits your liver, gall bladder, spleen and stomach. They help to prevent diseases of the gastrointestinal tract.

4 Looking back like a cow gazing at the moon

This is very potent. It has a powerful effect on your central nervous system and the circulation of both your blood and Chi to your head. It stimulates the vital power of your kidneys. It also strengthens the activity of your eyeballs, your neck and shoulder muscles, and you nerves. It is also excellent for alleviating high blood pressure and the hardening of the arteries. (Not to be performed if pregnant)

5 Lowering the head and hips

This prevents fever and reduces tension in the sympathetic nervous system. It has a powerful relaxing effect and as such eases the flow of energy along a number of your body's meridians. (Not to be performed if pregnant)

6 Brush feet with both hands

This is good for the muscles of your lower back and legs and for stretching your spine. It is also beneficial for the internal organs of your lower abdomen. The movements of your waist actually bring all the tissues and organs of your abdomen into play. The whole exercise strengthens your kidneys, your adrenal glands and the arteries, veins and nerves associated with them. Since your kidneys play a vital role in regulating the water metabolism of your entire body, this exercise helps maintain a healthy balance in your internal environment. (Not to be performed if pregnant)

7 Clenching the fists

This develops the flow of Chi from your feet to your entire body and extends it through your hands and eyes. It excites your cerebral cortex and related nerves and speeds the circulation of blood and oxygen in your cardiovascular system This is not a punching exercise. It is done slowly and calmly with great concentration. Each movement begins gently and builds to full power only at the end of each extension. (Not to be performed if pregnant)

8 Shaking the body

This aims to refresh and regenerate all your internal organs by enabling them to massage each other. It is also excellent for your spine, your nervous system and your sense of balance. (Not to be performed if pregnant)