What are Internal Martial Arts?
For thousands of years Chinese martial arts had no divisions and were simply called military arts. Today, people accept the idea of two divisions and call some internal and others external schools of Chinese martial arts. Until 1699 all Chinese martial arts were classified as arts of the fist (Quan-fa).
The first mention of a division between Chinese martial arts is found in the Epitaph for Wang Zhengnan (1669) written by Huang Zongxi (1610-1695 A.D.). The Epitaph describes boxing in terms of a the Shaolin or “external” school versus an “internal” school of boxing, claimed to be originated by the Daoist immortal, Zhan San Feng from Mount Wudang.
In 1894, Masters Chen Ting Hua, Liu Dekuan, Li Cunyi and Liu Wei Xiang found that their methods shared many common points. Theycreated a group of arts that they called inner family boxing (Nei Jia Quan) and classified Taijiquan, Baguazhang and Xingyiquan as inner family styles. Amost all other arts and those not based on Daoist origins were identified as external (Wai
jia Quan) schools.
Some years later in the 1920’s famous martial arts master Sun, Lu-tang and a number of his martial contemporaries also claimed Baguazhang, Taijiquan and Xingyiquan as internal styles. These divisions, although disputed by many scholars are not entirely accurate yet they have persisted into present times.
In almost all classical systems of oriental martial arts students of both external and internal arts are taught meditative methods as well as flexibility and life force exercises (qigong). If we look realistically at all Chinese martial arts, they were created first as combative methods, the health benefits being realized after years of practice becoming a part of their allure.
In truth all classical forms of martial artists train skeletal muscles, the mind and to some extent the concepts of internal energy skills (Nei-gong Jin) more commonly called unseen energy skill (Qigong). Each approach, internal and external offers a unique and different path for the developing martial artist, but the end result of, skill developed with time (Gong Fu) training is the same. What is different in the so called divisions of internal vs. external is training focus and priorities given to the sequence of learning these methods.
As Master Jou used to say, “It’s a hard a work!”
What is Taijiquan?
This is because The original name of these methods is Taijiquan (Grand Ultimate Fist) which implies a martial art. In modern times this name has been shortened to Tai Chi and that label is widely accepted as an identifier to the art. The author prefers to use the original name as it implies both in English and Chinese that this wonderful art has deep roots and is indeed a martial art as well as a method of achieving good health and vitality.
There is debate as to the true origins of Taijiquan; however most scholars agree that despite mythological legends attributing the founding of the art to mythical Daoist Zhan San-Feng Taijiquan was actually created by Chinese general Chen, Wangting (1600-1680) a warrior, a scholar, and a ninth generation ancestor of the Chen family invented Taijiquan after a lifetime of researching and developing skills in Chinese martial arts.
Legendary Founder of Taijiquan
Chen, Wangting served the Ming Dynasty in times of war. In his old age, after he retired, General Chen created a martial art and health method based on his own war experiences, knowledge of various martial arts styles and health practices. It is believed that in the creation of Taijiquan, Chen, Wangting combined the study of the Book of Changes (Yi Jing), Chinese medicine, and Daoist theories of yin and yang expressed in his Taijiquan as the hardness vs. softness, substantial vs. insubstantial, the five elements (metal, wood, water, fire, earth), the study and methods of Daoyin (leading the mind to create internal energy) and Tuna aka Qigong (deep breathing exercises) were also part of his art.
Today, there are many variations and off shoots of Taijiquan. Most of the styles bear the names of the masters who modified the original Chen style or who created their own versions. Some of the names of these styles are Chen style, Wu style, Hao style, Sun style, Guang Ping style, and others.
Well Known Taijiquan Methods
Here is a brief summary of the five best known styles of Taijiquan. It is important to note that no matter the name of a particular system all Taijiquan styles will share a majority of principles. Each may have its own peculiarities. Some are fairly simple to learn while others are more complex, but they are all Taijiquan.
1. Chen Taijiquan
Around the 16th century, the Chen family of Chen Village in the Henan province China were practicing their own unique form of martial arts that became the Chen family style of Taijiquan. Chen Style is reputedly the oldest and original Taijiquan form. It is the most dynamic of all the styles with a combination of soft and power movements, a tempo with varying speeds of slow, fast and very fast, and techniques that include kicks, punches and jumps. Overall it provides the most cardio and physical workout among all the styles.
Chen Style Tai Chi is suitable for those who are looking for a more energetic form of Taijiquan, or are interested in the martial arts aspect of the art. It provides a good cardio workout, and rebuilds body systems and balance. In this style each form has 3 different practice methods, according to how low the practitioner’s legs can be bent, and therefore suitable for all ages: Low-level practice appeals to young practitioners and martial artists. The medium-level is for middle-aged people with regular body condition and the high-level is for seniors and those dealing with back or knee problems.
Chen Style Taijiquan makes an excellent complement to other martial arts. Within Chen style, there are two forms that are most often taught: Chen style first routine and Chen style second routine (a.k.a. Cannon Fist). The Chen Style First Routine is challenging to learn and will require some time to learn all 83 moves of the form. After that students can progress to Chen Advance Cannon fist training.
Visiting Taijiquan Master Ren, Guang Yi demonstrates a section of the Chen form at The Farm.
2. Yang Style
Yang style is another of the five primary families of Taijiquan. Counting alits variations, it is the most popular and widely practiced style in the world today. The Yang family first became involved in the study of Taijiquan in the early 19th century. The founder of the Yang-style was Yang Luchan (1799‒1872), who studied under Chen Chang Xing starting in 1820. Yang became
a master in his own right and his subsequent expression of Taijiquan became known as Yang style and directly led to the development of the other three major styles of Taijiquan.
Yang Luchan and Taijiquan came to prominence as a result of his being hired by the Chinese Imperial family to teach Taijiquan to the elite Palace Battalion of the Imperial Guards in 1850, a position he held until his death. Master Yang passed on his art to his second son, Yang Banhou, who was also retained as a martial arts instructor by the Chinese Imperial family. Yang Banhou’s first student was Wu Quanyou, a Manchu Banner officer. Wu and his son, Wu Jianquan, would go on to co-found Wu style Taijiquan. As time went on many others created their own versions and variations of Yang’s Taijiquan teachings.
The appeal of the yang style Taijiquan form is the large sweeping, slow and graceful movements. Yang style allows people of all ages and fitness levels to start easily and continue to practice it safely to improve their health. For the martial artist, the yang style allows them to focus more intensely on the internal aspects of Taijiquan without the distraction of jumps and fast movements.
The Yang Style Taijiquan that we know today with its slow, expansive and soft movements is largely a result of the modifications made by Yang, Chengfu (1883–1936) who removed the explosive power (Fajin), jumps and foot stomps. In its place, there is more emphasis was placed on maintaining a large frame combined with a series of expansive opening and closing movements.
Here is world famous Taijiquan Master Dr. Yang, Jwing Ming a long time presenter and close friend of Master Jou, Tsung-Hwa demonstrating a short section of Yang style.
3. Wu Taijiquan
Wu Style Taijiquan is the third most popular style of Taijiquan practiced in the world. Wu Taijiquan is derived directly from Yang style. It uses a medium stance, and its movements are smaller and more compact than those used in Yang style. Wu style is unique in its emphasis on the extension of the body by leaning forward and backward rather than remaining upright, as one does in the other styles of Taijiquan. The back leg serves as a counterbalance, allowing for added extension without losing balance. The unique posture and stance is especially good for strengthening ones lower back and core.
The routines of Wu style share very similar sequences of moves and names with Yang style. In Wu style, the stances are taller and the steps are shorter. This style is well-suited for beginners and people with physical difficulties performing low stances or have difficulties performing a wider range of motions. It should be noted that while the motions may not be as extensive or stances as deep, the physical health benefits and its effectiveness as a form of martial arts equals and may exceed some of the other styles of Taijiquan. Bruce “Kumar” Frantzis a well known internal arts Master and frequent presenter at Tai Chi Farm claimed that Wu style helped him recover from a severe back injury received in a catastrophic car accident. Here is an old video of Mr. Frantzis demonstrating his Wu Taijiquan short form.
4. Wu-Hao Taijiquan
Wu-Hao Taijiquan, often called Hao Taijiquan is the least known of the five styles. Wu-Hao style Taijiquan was created in the mid-nineteenth century by Wu, Yuxiang (1813-1880), a member of a wealthy and influential family in Yongnian, Hebei, China. Wu trained for approximately ten years with the founder of Yang style Tai Chi, and then for over a month with a Chen-style master. Wu also obtained a manual on internal martial arts that formed the core of what are now known as the Taijiquan classics and include Wu’s own writing on the subject. From these sources Wu and his family developed their own style, and may also have developed much of the cultural and intellectual foundation of Taijiquan as well.
The Wu-Hao system is best known for its small- and medium-frame forms, as well as its emphasis on the core Taijiquan concept of “open-close” movements that have been shown to have a great healthy influence on the human lymphatic system. This style puts a strong emphasis on internal energy development. Practitioners learn to focus internally and make significant internal movements to trigger subtle outer movements. Externally, the movements may look quite similar to the Wu style. Wu-Hao is considered by some as a more advanced style of Taijiquan with its strong focus on controlling the movement of qi (internal force) in the body. This style is not recommended for beginners.
Dr. Jay Dunbar demonstrates his rendition of the Wu-Hao Taijiquan form taught to him by Master Jou during one of the Zhang San Feng Festivals at the Tai Chi Farm.
5. Sun Taijiquan
Sun style Taijiquan incorporates unique footwork and gentle, flowing, circular hand movements. With its smooth, fluid movements and swift steps, the appearance of Sun style mimics a graceful dance. Sun style is the youngest of the five main Taijiquan styles and was created by Sun, Lutang (1860-1933). Sun, Lutang was an internal arts master of Baguazhang and Xingyiquan. He studied Taijiquan, reputedly from Hao, Weichen, and added concepts of his other internal martial arts plus his knowledge of Daoism to create the Sun style. Master Sun espoused the practice of Taijiquan for one’s health, but he also educated bodyguards and security personnel in Beijing in his methods of the three most well-known internal styles, Taijiquan, Baguazhang and Xingyiquan.
Here we can see David Chandler a presenter at both the Tai Chi Farm and the Annual Master Jou, Tsung-Hwa Birthday Celebration perdorming the 10 step version of Sun Taijiquan.
Chinese Government Sport Yang Style Taijiquan
A short and simplified version of Yang style Taijiquan was developed in the 1950’s by the Chinese Sports Commission for the purpose of competition. Key movements from the traditional Yang style form were condensed into 24 moves so that it could be completed within 6 minutes. With only 24 moves to remember, the simplified Yang style form became popular and people
gravitated to the simplified form to avoid the longer learning curve of the traditional long form. Later, many schools and teachers started developing their own Yang style short forms with anywhere from 32, 37 or 48 moves. This catered to the popular demand for a shorter routine with fewer movements and less time required to improve health by practicing Taijiquan. Some sports medical experts have noted that these new short forms contain much wider stances that may put unnecessary strain on the knees and make applying these methods to martial arts more difficult.
Hybrid Taijiquan Styles
Another category of Chinese internal martial arts is that of the hybrid styles. A hybrid style results when a teacher modifies one or a combination of the five original forms by eliminating moves, changing postures or creating new techniques. It is possible for a hybrid style to be a good form of Taijiquan provided it follows the founding principles of the original methods. Some of these hybrid styles are kept secret (mi-zong) while others remain open to the general population.
Guang Ping Yang Taijiquan
This is a style descended from Yang-style Taijiquan. It claims to combine all the positive aspects of Yang style with qualities that add strength and versatility. It’s stances are lower and wider than Yang-style, but not as pronounced as Chen-style. Guang Ping is also distinguished by as little as a 51%/49% weight difference between leading and trailing foot in certain moves. A stronger, more balanced foundation gives the student more power and greater flexibility.
Guang Ping Yang Taijiquan also combines Xingyiquan and Baguazhang energies, which can be seen in Guang Ping’s spiral force energy and projecting force energy theories. It has become known as the “lost” Yang-style Taijiquan form. Master Kuo, Lien Ying is credited with bringing Guang Ping Yang Taijiquan to the United States. One of the main advocates of Guang Ping Yang style was Master Henry Look of San Francisco California. Here is a short demo of Taijiquan instructor Marilyn Cooper from Little River Kung Fu School, showing the Guang Ping Yang form at The Tai Chi Farm.
Chen Man Ching Style
A master of the five excellences,(Painting, Poetry, Calligraphy, Medicine, and Tai Chi Chuan) Master Cheng, Man-Ching learned the art of Taijiquan directly from Yang, Cheng-Fu the son of Yang style Taijiquan’s founder. After twenty years of practice Cheng, Man-Ching developed his own unique hybrid style of the art. He always referred to it as Yang’s Taijiquan, but many feel that due to his innovations and modifications that this style should now be called the Cheng style.
He reduced the complicated series of 128 postures in the original Yang form to a set containing only 37 postures. He did this by distilling the forms to their essence and deleting the many repetitions contained in the original form. Chen, Man-Cheng’s form is now quite popular in the United states. Here Master Cheng Man Ching performs the 37 Movement Tai Chi form that he created. He was a student of the famous Tai Chi master Yang Cheng Fu.
Taijiquan Family Styles
The family style AKA farmer styles are another lesser known category of Taijiquan. They are also known as mi-zong (closed or secret styles). These styles were martial arts or health exercises practiced within a particular clan of blood related families or secret societies. Such styles were methods developed by a martial arts teacherfrom existing methods or newly created concepts learned from observing nature or studying strategy.
One reason for keeping styles secret began with Baobiao (Chinese bodyguards) who wanted to protect their skills from being known by their enemies or those who would attack their employers. One note of interest is that the Taijiquan grandfathers styles, Chen and Yang, were originally mi-zong family styles until they were introduced into the general population of China.
Wu-bao Taijiquan Family Style
The Li family of Sichuan province China created their own family style of Taijiquan. Their method contains the essence of the original Chen and Yang styles, blending them with principles of Yiquan and their own martial principles practiced in their family arts. At its core there are five movements derived from the Taijiquan classical writings. They named their style the Five Treasures Grand Ultimate Fist / Wu-bao Taijiquan. It is a unique style based on the founding principles of the Taijiquan Classics written by the creators of the art.
The moves of Wu-bao Taijiquan provide all the health and martial benefits that Taijiquan has to offer. In 1983 Dr. John Painter modified the Wu-Bao form and created his own longer form of Taijiquan called, Three Methods Taijiquan (San Fa Taijiquan). This form in three sections contained the essence of the Taijiquan classics combined with movements from the Li family Wu-bao, Yang and Chen Taijiquan styles. Dr. Painter is the chief exponent of the Li family Wu-bao Taijiquan. Dr. Yancy Orchard is the inheritor and instructor with portfolio of the Li family Daoqiquan system in Saskatoon Saskatchewan Canada. Here is a short section from the San Fa Taijiquan home video.
And The Beat Goes On
More new styles are created each year. The martial and health evolution of Taijiquan continues as teachers add to or break away from traditional methods to form new arts and systems. Martial arts historians estimate that due to the lack or written documents and the total extinction of particular clans of Taijiquan practitioners, hundreds and perhaps thousands of such family or secret styles, both internal and external martial systems,have come into and out of existence during the last five
hundred years in China. Master T.T. Liang, like his friend Master Jou, Tsung-Hwa, encouraged exploration and innovation in one’s practice. What will determine such discoveries and methods as being worthy of being called real Taijiquan will be determined by their adherence to the classic principles and rules developed by the founders of the five original arts.
Health Benefits of Taijiquan
Taijiquan Health Benefits
Taijiquan taught correctly could be called “medication in motion.” There is growing evidence that this martial art has also come to be classified as a mind-body practice that has value in treating or preventing many health problems. You can begin Taijiquan even if you aren’t in top shape or the best of health. Beginners learn Taijiquan as a low- impact, slow-motion exercise.
Harvard Medical School Endorses Taijiquan
“A growing body of medical and scientific research is building a compelling case for Taijiquan as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” says Peter M. Wayne, assistant professor of medicine at Harvard Medical School and director of the Taijiquan and Mind-Body Research Program at Harvard Medical School’s Osher Research Center.
An adjunct therapy is one that is used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning and quality of life. Taijiquan basic forms for beginners are slow, gentle, and do not leave you breathless. Taijiquan practice addresses a key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning.
Taijiquan differs from other types of exercise in several respects.
The circular continuous movements are performed slowly at first and never forced, the muscles are relaxed rather than tensed, joints are not fully extended or bent, and connective tissues are not stretched. Taijiquan can be easily adapted for almost anyone, from the very fit to people confined to wheelchairs or recovering from surgery.
The Other Internal Methods
Other forms of Chinese internal martial practice can produce similar results to those attained by Taijiquan training. The other two best known styles of Chinese internal martial arts, Baguazhang and Xingyiquan can be just as beneficial, however they have not been subjected to the same research as Taijiquan and so are less well-known to the public. We hope this oversight will be remedied in the future as more studies are conducted.
The Other Internal Styles
As mentioned the best known styles of the internal school are, Taijiquan, Baguazhang and Xingyiquan. Newer methods called internal have been added over time. Each of these arts and others were well represented each year at the Tai Chi Farm Festivals here is a short discussion of each of the other well known internal styles of Chinese Gong Fu Wushu arts.
Baguazhang
One of the newest of these internal styles is Eight Diagram Palm (Baguazhang). Although its actual origins are a bit obscure most historians credit its development to a man by the name of Dong, Hai-Chuan. There are many legends about how master Dong developed his method which had as a basic tenet, walking in a circle while performing martial techniques. Some claim he was instructed in a method of meditative circle walking by Daoist monks to aid him in healing from injuries. Due to the fact that Master Dong taught each of his students circling methods using their own previous martial skills we find many variations of Baguazhang all based on the same core principles but with very different combative focus.
In this video Eric Reynolds of Toronto Canada demonstrates a Daoist health form of Eight Diagram Palm circle walking. This method is used as a form of moving meditation and health exercise. It is a bit more aerobic in nature than Taijiquan, however it can produce all the same health benefits of its sister art Tai Chi. This is a free style form practiced after learning the basic principles of circle walking in the Li family Baguazhang system.
Xingyiquan
The name translates as Shape of Intention Fist. It is believed the art evolved from the use of the Chinese spear. The basic original form has only five moves. Later more tactics were added to create a 12 animal form. Fighting ability and internal power is developed through first, standing meditation (Zhan Zhuang) specifically the three powers stance (Santishi) and then the first five tactics, splitting (Pi), drilling (Zuan), crushing (Beng), pounding (Pao) and crossing (Heng).
Xingyiquan is more active than passive. In order to maintain momentum, straightforward and backward movements are emphasized, although some dodging and sideward movements are employed. Because of the strategy and techniques emphasized, Xingyiquan can be very effective within the short fighting range. Though some kicks are trained, almost all of them are directed at targets below the groin. Here is a short clip of a 90 year old Chinese Xingyiquan master training the Five Element and Twelve Animal fist of Xingyiquan.
Liuhebafa
One of the more rare Chinese internal styles is known as Six Harmonies Eight Methods (Liuhebafa) and sometimes called “water boxing” (Shuiquan). It is a combination of the strategy and techniques of Taijiquan, Xingyiquan, and Baguazhang. This blending produced a training containing soft within the hard and hard within the soft. Its strategy contains straight line forward and backward, as well as circular movements. It utilizes all three fighting ranges of near, close and far. It does not emphasize kicking techniques.
Liuhebafa is normally taught to people who have already learned the three styles, because they are more likely to be able to understand the essence of the three and mix the techniques skillfully and apply them effectively. Here is a clip of Master Helen Liang, daughter of Master Liang, Shou-yu playing a section of the Liuhebafa art.