Don't pull your punches!

A well-practiced student hits comfortably and easily, with their hands finding their own way to the targets. They are also used to being hit and do not flinch from fear.

When a punch is pulled, both the attacker and the defender suffer:

1. Inability to assess range accurately
2. No sense of commitment
3. Unaccustomed to the threat of actually being hit
4. Unfamiliar with impact
5. Inability to counter-attack effectively

An unskilled striker will often hurt their own hand when they hit their opponent because they are not accustomed to impact.

The bite...

Upon impact, your hand/elbow/knee sinks slightly into the opponent before bouncing back off again. This process occurs naturally and need not be contrived.

If you pull off too soon, 4 ounces of pressure has not been established and the power will diminish.

 

For every action there is an equal and opposite reaction

Do not push on impact. That way, the kinetic energy will travel out of your body instead of just bouncing back. Your intention goes through the opponent. Your punch does not go through your opponent. The effect goes inside your opponent.

How much of the force you are delivering is actually going into your opponent?

If you are tense, then much of it will bang off your attacker's body and back into you. There is a concussive shockwave that travels along your arm, into your spine and throughout your body.

This is not good for your health. This is why 4 ounces of pressure is fundamental. The moment of contact must be heavy, soft and penetrating. Do not push.

Biofeedback

You need to feel what happens when you physically strike somebody.

Do you feel a jarring, unpleasant jolt upon impact? Adverse feedback up your arm and into your neck? Did the blow have the intended effect? Were you hurt yourself? Hitting another person skilfully may not be as easy as you imagine.

Ideally, you should end by actually hitting something. When you practice explosive technique just by doing taijiquan, your own antagonistic muscles stop your fist or foot.

(Frederic Delavier) 

Effect?

Performing applications in thin air is no good. It proves nothing.

Striking target pads and bags - whilst useful - are also unrepresentative. Nothing compares to striking an actual person.

You may appear to have wonderful form and effective-seeming combat skills but it will all fall to pieces if your strikes are worthless.

Isn't tai chi just slow motion exercise?

No. Some of the training methods are slow, and some are not. As the student gains greater skill, their movements become fluid and dynamic. They move at whatever speed the situation demands.

Slow motion movement, chilled out exercise or dance cannot be considered tai chi. Tai chi is more than this. It adheres to certain parameters, guidelines and rules of practice.

Intelligent exercise

In the longevity book The Blue Zones, Dr Robert Kane emphasised the fact that many forms of exercise - especially sport - often have adverse side effects that impede long-term practice. 
By contrast, as a milder form of exercise, tai chi can be practiced throughout your entire lifespan, making it a safer, sustainable choice. Tai chi is a fun, balanced way to exercise. 

What is tai chi?

When most people say 'tai chi' they mean tai chi for health. Tai chi for health is a simplified, movement-based exercise adapted from taijiquan (a Chinese martial art). 

Tai chi is intended to improve health and wellbeing through frequent, regular practice using low effort. 

Benefits

Students who complete the 100 days challenge experience a notable change in their health. They maintain and invigorate the body at the start of each day. Their posture is good: upright and strong, their eyes are clear and sharp. Instead of travelling to work feeling tired and emotionally strung out, the exponent feels great: creative, alert, lively and fresh.

External

Lacking the necessary, balance, connection, coordination and flow, most students resort to local arm strength and brute force during partner work. But that is not taijiquan.

100 days

Without an established daily home training routine it is very hard to make progress in this Art. Your body needs time to shed old habits and become familiar with the new movements. The habit of training every day is necessary if you genuinely want to become an 'internal martial artist'.

What makes tai chi 'tai chi'?

Slow motion movement, chilled out exercise or dance cannot be considered tai chi. 
Tai chi is more than this.
It adheres to certain parameters, guidelines and rules of practice.

Research could save you time & money

A would-be student should take the time to learn a little more about taijiquan before attending a class.
Do a little research.
The time spent will be worthwhile.
You do not want to waste years of your life learning something useless... 

Finding a class

When a new starter scours the web looking for the Art they are faced with an array of approaches that are all called 'tai chi' but are often quite dissimilar.
In truth, there is often little consensus.
It is important to find out what taijiquan really means.

The real deal?

Although many classes claim to be teaching taijiquan, very few are.
In order for the Art to qualify as taijiquan, it must adhere to the essence of the Art:

1. Move your body in accord with The Tai Chi Classics 
2. Train all 13 areas of study
3. Follow Yang's 10 Essentials
4. Maintain medically-sound body use
5. Functionally apply the Art in a skilful 'taijiquan' way
6. Employ the taijiquan principles at all times
7. Embody the teachings of Taoism
8. 13 movements should be expressed at all times
9. Every movement is a whole-body movement

Providing these criteria are met, you have an immense degree of freedom for personal expression and individual interpretation.

How can I tell?

You can easily gauge the credibility of a taijiquan instructor without challenging them to a fight.
Participate in a number of lessons.
Watch the class carefully, see how well they know their stuff, determine how easily and comfortably they can apply their art.
Look for a thorough and convincing show of skill.

Style?

Style is not important in taijiquan.
What matters is the correct application of the taijiquan principles at all times.
Ultimately, style simply reflects differences of interpretation, preferences and individual emphasis.
It is good that people practice different styles; it adds diversity and variety to the Art.