Taiji daoyin is split between six daoqi forms and six yinti forms, and there are also seven foundational forms, for a grand total of 19 forms. Generally speaking, most students start with the yinti forms, which help the body grow relaxed and supple, and then move on to the daoqi forms. But after you gain experience, the daoqi, yinti and foundational forms all become different paths to the same end, and there is little need to distinguish among them.

For novices beginning their study of taiji daoyin, there are only the following few guiding principles to keep in mind:

Senior instructor Ji Liancheng demonstrates taiji daoyin forms. At left: "qi alternation"; above: "rotating the waist and spine."

(1) Slowness

Daoyin's movements are very slow. For a simple warm-up exercise such as "rotating the ankles," those familiar with aerobic dance or yoga might be inclined to call out "one, two, three, four" and turn once a second. In a taiji daoyin class, however, you clasp your toes between your thumb and forefinger, and rotate the ankle, sole of the foot, and toes simultaneously. And at the same you turn the sole of your foot upward. Throughout, you should focus carefully on the details of what you are doing, and slow your motions down to prevent injury. One rotation can take as long as 10 seconds.

Because it's slow, tai chi is well suited to seniors who want to keep in shape. Nevertheless, as the expression goes, "Only by learning to go extremely slow can you learn to go extremely fast." Going slow cultivates true strength, and by practicing slowly, you will cultivate a strength that is startling when applied.

(2) Suppleness

Tai chi isn't taxing physical exercise. And there's no need to grit one's teeth and tough it out when tired. To the contrary, one wants to bring the body and mind into their most supple and relaxed state. For instance, after rotating the waist as far as you comfortably can, you should relax. At all costs you should avoid trying to force yourself to rotate farther to achieve the ideally beautiful pose or exert some "dumb force"-because so doing will only create stiffness and provide obstacles for the bones and tendons, meaning that one will not be able to transmit power to the deepest levels. In the long run these actions only harm and provide no benefits.

In accordance with individuals' different levels, daoyin squatting can either be high, middle or low. For most people a high squat is good enough. What's more, if you can't remember a motion, don't try to force yourself to remember. After completing a form, take a break to adjust your breathing. The break should be as long as you individually need. Try to focus, but whatever you do don't fill your mind with anxiety.

(3) Moving qi; natural is best

When practicing taiji daoyin, beginners soon have a sense of their qi via the feelings of tingling and fullness in their fingers. Afterwards some people will suffer such involuntary phenomena as trembling hands, their body moving up and down, and sudden shuddering. There's nothing mysterious about these effects from the movement of qi, and nothing to fear from them. You've just got to keep a natural frame of mind, and keep focusing on your movements.

Daoqi forms will cause qi to circulate inside the body. At the beginning, one may find oneself hiccupping or farting, one's stomach rumbling, and one's muscles twitching. These are all common occurrences. This qi was there in the body all along, but most people have muscles that are too tight and too many anxieties in their minds, so they can't feel it. As the body loosens with training, one's breathing will also lengthen, and one's sense of qi will increase.

If you can allow your qi to spread throughout the body, your body will become very sensitive, so that you will immediately detect a mosquito's stinger piercing the skin (this is what is meant by the phrase, "Not the weight of a feather or a bug more"). Another famous martial arts adage notes, "The ears listening aren't as good as the mind listening, which isn't as good as the qi listening," If you put this into practice on the battlefield, you will, via heightened sensitivity, be able "to know your enemy's movements in advance.