Chen Short Form

Skills to Develop in the 15 Form

• Baselines and pacing.
• Learn posture shapes.
• Learn choreography.
• Learn to connect the movements and transitions smoothly, continuously and slowly.
• Postural alignment in stillness and movement.
• Balance the 6 directions: forwards, backwards, left, right, up, down.
• Head and tail connectivity.
• Cross lateral connectivity
• Lower body strength and conditioning.
• Core strength and conditioning.
• Weight shifting.
• Figure 8 silk reeling spirals.
• Whole body spirals - opening and closing rotations.
• Diaphragm and pelvic floor alignment.
• Use of the kua (hips/pelvis).
• Applied relaxation.
• Relaxed and loose waist rotations.
• Hip and lower back loosening.
• Rooting and grounding.
• Balance and stability.
• Expansive and resilient.
• Opening and closing.
• Store and release.
• Continuity in movement: different parts of the body moving at different speeds, starting and finishing together. "One part moves, all parts move".
• Efficient movement body mechanics: using the spirals in the body to absorb, generate and deflect strength or power.
• Direction of vision.
• Mind intent.
• Martial spirit.
• Diaphragmatic breathing: natural and reverse.

Beginner Students - Stages of Awareness

None

• No body awareness or body sensitivity.
• Disconnection between the limbs and torso.
• Postures and choreography likely to be exaggerated with locked limbs, large movements and stiffness.
• Unable to feel/know where the body is in space without using vision to check.
• Likelihood of rushing through the form.
• Left brain learning.
• May feel overwhelmed at inability to copy.
• To improve, the way forward is practice.

Awareness after moving - unable to correct

• Having some body awareness or body sensitivity.
• Feeling something is not quite right after performing a movement.
• Unable to correct without input from the instructor.
• Will typically jump out of the form and say "I've lost it".
• Likelihood of frustration over memory and feeling disconnected.
• To improve, the way forward is practice.

Awareness after moving - able to correct

• Having some body awareness or body sensitivity.
• Feeling something is not quite right after performing a movement.
• Able to correct without input from the instructor.
• Will typically stay in the form when it does not feel right, taking time to pause and feel into the posture.
• Likely to close eyes and move softly to visually and feelingly recall the movement.
• Before gently returning to the beginning of that movement and performing correctly.
• To improve, the way forward is practice.

Awareness before moving

• Having body awareness and body sensitivity.
• Knowing how to perform with awareness of each movement.
• Being able to notice what needs adjusting as you move without judgement.
• Likelihood of slowing the form down to explore every part with intention.
• Connection between the limbs and torso.
• Postures and choreography has a rebounding and smooth quality.
• Able to feel/know where the body is in space without using vision to check.
• Right brain learning.
• Relaxed state.
• To maintain, the way forward is practice.

Ways to Learn the Chen 15 Form

Instructor Nicola teaches the Chen short form via 121 private tuition on Zoom or by video on demand via Vimeo.  Learn the choreography, posture and alignment, principles of movement and body mechanics. Study at a pace that suits your needs and budget and join our community of Chen Tai Chi students from across the globe.

1. Private tuition via Zoom.
2. Purchase the Chen 15 form course on Vimeo, access via video on demand anytime.
3. Livestream students can access the course anytime in the video library, where any questions you have can be brought into the Tai Chi class in Sundays.