MARTIAL ARTS / ALTERNATIVE HEALTH CLASSICAL YANG STYLE TH E C O M P L E T E LO N G F O R M A N D Q I G O NG History of Tai Chi Chuan The relationships between Qi, Qigong, and Tai Chi Tai Chi Chuan’s Thirteen Postures Tai Chi Qigong Sets The Complete Yang Style Long Form, step by step How to practice Tai Chi for best long-term results Dr Yang, Jwing-Ming, Ph.D., is a world-renowned author, scholar, and teacher of Chinese martial arts He is a leading authority on Tai Chi Chuan and Qigong He has been involved in Chinese martial arts since 1961, has established over 55 schools in 18 countries, and authored more than 35 books and 80 instructional videos Dr Yang teaches and offers ongoing seminars at his schools and his California Retreat Center near Arcata, Northern California “Kung Fu Artist of the Year.” –Black Belt magazine, 2003 “Man of the Year.” –Inside Kung-Fu magazine, 2007 “Martial Arts Publisher of the Year.” –2008 World Congress of Qigong and TCM “One of America’s most sought-after instructors of Qigong.” –The Omega Institute Cover design by Axie Breen Author photo by Vadim Goretsky Cover photos by Paulo Segadães YMAA Publication Center 1-800-669-8892 info@ymaa.com / www.ymaa.com DR YANG, JWING-MING ¢ ¢ ¢ ¢ ¢ ¢ DR YANG, JWING-MING Tai Chi Chuan CLASSICAL YANG STYLE T H E C O M P L E T E LO N G F O R M A N D Q I G O N G Classical Yang Style Tai Chi Chuan (Taijiquan) is one of the most popular and effective health and exercise activities practiced today This revised edition offers beginners a comprehensive introduction to Tai Chi, a step-by-step guide to learning the complete form and the fundamentals necessary for correct practice In this guide, you will learn: Tai Chi Chuan Tai Chi Chuan BESTSELLING AUTHOR OF BOOKS AND VIDEOS ON TAI CHI, MARTIAL ARTS, AND QIGONG One of the people who has “made the greatest impact on martial arts in the last 100 years.” –Inside Kung-Fu magazine NEW USER-FRIENDLY DESIGN MARTIAL ARTS / ALTERNATIVE HEALTH CLASSICAL YANG STYLE TH E C O M P L E T E LO N G F O R M A N D Q I G O NG History of Tai Chi Chuan The relationships between Qi, Qigong, and Tai Chi Tai Chi Chuan’s Thirteen Postures Tai Chi Qigong Sets The Complete Yang Style Long Form, step by step How to practice Tai Chi for best long-term results Dr Yang, Jwing-Ming, Ph.D., is a world-renowned author, scholar, and teacher of Chinese martial arts He is a leading authority on Tai Chi Chuan and Qigong He has been involved in Chinese martial arts since 1961, has established over 55 schools in 18 countries, and authored more than 35 books and 80 instructional videos Dr Yang teaches and offers ongoing seminars at his schools and his California Retreat Center near Arcata, Northern California “Kung Fu Artist of the Year.” –Black Belt magazine, 2003 “Man of the Year.” –Inside Kung-Fu magazine, 2007 “Martial Arts Publisher of the Year.” –2008 World Congress of Qigong and TCM “One of America’s most sought-after instructors of Qigong.” –The Omega Institute Cover design by Axie Breen Author photo by Vadim Goretsky Cover photos by Paulo Segadães YMAA Publication Center 1-800-669-8892 info@ymaa.com / www.ymaa.com DR YANG, JWING-MING ¢ ¢ ¢ ¢ ¢ ¢ DR YANG, JWING-MING Tai Chi Chuan CLASSICAL YANG STYLE T H E C O M P L E T E LO N G F O R M A N D Q I G O N G Classical Yang Style Tai Chi Chuan (Taijiquan) is one of the most popular and effective health and exercise activities practiced today This revised edition offers beginners a comprehensive introduction to Tai Chi, a step-by-step guide to learning the complete form and the fundamentals necessary for correct practice In this guide, you will learn: Tai Chi Chuan Tai Chi Chuan BESTSELLING AUTHOR OF BOOKS AND VIDEOS ON TAI CHI, MARTIAL ARTS, AND QIGONG One of the people who has “made the greatest impact on martial arts in the last 100 years.” –Inside Kung-Fu magazine NEW USER-FRIENDLY DESIGN Tai Chi Chuan Classical Yang Style Dr Yang, Jwing-Ming Tai Chi Chuan Classical Yang Style T h e C o m p l e t e Lo n g F o r m a n d Q i g o n g YMAA Publication Center Wolfeboro, N.H., USA YMAA Publication Center Main Office: PO Box 480 Wolfeboro, NH 03894 1-800-669-8892 • www.ymaa.com • ymaa@aol.com ISBN: 9781594392146 (PDF ebook edition) ISBN: 9781594392009 (print edition) All rights reserved including the right of reproduction in whole or in part in any form Second edition copyright ©2010 by Yang, Jwing-Ming First edition copyright ©1999 by Yang, Jwing-Ming Cover design by Axie Breen Edited by James O’Leary, Jr., with contributions to this revised edition by Dolores Sparrow and Ken Craggs ebook 0710 Publisher’s Cataloging in Publication Yang, Jwing-Ming, 1946Tai chi chuan, classical Yang style : the complete long form and qigong / Yang, Jwing-Ming 2nd ed Wolfeboro, N.H : YMAA Publication Center, c2010 p ; cm ISBN: 978-1-59439-200-9 1st ed issued in 1999 under title: Taijiquan-classical Yang style Includes bibliographical references and index Tai chi Qi (Chinese philosophy) Qi gong I Title II Title: Taijiquan-classical Yang style GV504 Y373 2010 613.7/148 dc22 2010930953 1006 The authors and publisher of this material are NOT RESPONSIBLE in any manner whatsoever for any injury which may occur through reading or following the instructions in this manual The activities, physical or otherwise, described in this material may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them iv 366 Index Expand the Chest to Cleanse the Body 163 external elixir 76 external movements 189 external styles 15 Fair Lady Weaves with Shuttle: Left 285, 287 Fair Lady Weaves with Shuttle: Right 286, 288 False Dan Tian 65 False Stance 143 Fan Back 235, 307 Fan Tong Hu Xi 351 feet 139–140 Feng Shui Shi 351 five directions 41 five elements 109 five steppings 127 food 63, 71 Four Gate Breathing 45 Four-Six Stance 142 Fu Hu Bu 143 Fujian Province 23 fundamental eight stances 140–143 Fu Xi 108 Fuyu 15 Golden Rooster Stands on One Leg: Left 300 Golden Rooster Stands on One Leg: Right 299 Golden Rooster Stands on One Leg Stance 144 gongfu xi, 3, 82 Gong Jian Bu 141 Gong Shou 148 Grand Circulation 38, 75, 147 Grasp the Sparrow’s Tail: Left 195, 279, 289 Grasp the Sparrow’s Tail: Right 194 Guoshu 1, 9, 34 33 Han 6, 8, 74, 77, 78, 79 hands 137 Hao style taijiquan 35 hard styles 18, 20 head 138 hen 33, 46, 352 Henan 6, 15, 32, 33 herbs 80 hips 139 Hong Kong 10, 12, 13 Horse Stance 141 Hua 33 Hua Quan 33, 352 Hua Tuo 80 Hubei province Hui Zhong Bao Yue 148 Hu Xi 45, 147 imagined opponent 191 India 6, 78 Indo-China 10, 12, 13 Indonesia 10 internal elixir 76 internal feeling 189 internal styles 15 Japan 6, 8, 10, 59, 74 ji 41, 114 Jiang, Fa 32 Ji Ben Ba Shi 140 jin 17, 18, 40, 42 Jin Bu 127, 215, 237, 254, 256, 265, 309, 334 Jin Gi Du Li 144 Jueyuan Jun Qing 80 kan 84, 86, 87 kan and li 86 kao 124, 126 kicking 20, 133 Kick Left 262 Kick Right 257, 260 King Wen of Zhou 108, 190 knees 139 Korea 10, 21, 27 kung fu 3, 13 Lan Zhou Lao Zi 78, 107 Large Bear Swims in the Water 169 large rollback 130, 131 Left and Right to Open the Mountain 170 Left and Right to Push the Mountains 165 legs 139 li 17, 84 Liang dynasty 7, 16, 31, 81 Liang Wu lie 40, 121 Li Er 107 Lift Hands to the Up Posture 203, 231, 303 Lion Rotates the Ball 172 Li Sou 7, Index Li style taijiquan 32, 35 Liu He Ba Fa xi, 18, 20, 82 loosening up the Joints 151 lu 40, 112, 197, 221 Lu-chan 33 Ma Bu 141 Malaysia 10 Manchus 8, 21 marrow 73 Marrow Washing qigong 59 martial arts and western society xi, 1, 11 history of 3, 4, 5, outside China 10 styles 1, 4, 13–19 Martial Arts Investigation Team 10 martial arts styles martial qigong 81, 82–84 medical qigong 79, 104 meditation 29, 145, 146, 147 Mencius 77, 354 Mian Quan 33 Ming dynasty 31 Ming Lang Ying Qi Xiu Lei Gao 31 Mingmen (Gv-4) 65 Ming Shi Fang Ji Zhuan 31 Ming Tai Zu 31 Mongols 21 monks, Buddhist 7, 23, 24–25 Mountain Climbing Stance 141 movement 189 Muscle/Tendon Changing Qigong 81 Nanking Central Guoshu Institute 1, 9, 34 Nan Lei Ji Wang Zheng Nan Mu Zhi Ming 31 nei dan 47, 76, 77 northern styles 13 nu 285 Opium War Parry 215, 237, 256, 265, 309, 334 Peng 40, 110, 178, 196, 221, 271, 280, 290, 310, 322 Philippines 10 Pick Up the Needle from the Sea Bottom 234, 306 Pie Shen Chui 183, 214, 236, 255, 264, 333 Play the Guitar 207, 212 postures 34, 136 367 Pour the Qi into the Baihui 164 Press 116, 177, 199, 221, 238, 271, 280, 290, 310, 322 Primary Set (taiji qigong) 161 Punch 215, 226, 237, 256, 265, 309, 321, 328, 334 punching 133 Punch under the Elbow 226 Push Forward 200, 221, 238, 271, 280, 290, 310, 322 pushing hands 48 Putian 23 qi and hormones 63 and spirit 103 balance 55 channels 61 circulation xii, 47, 148 cultivation 103 cycles 58 defined 53–54, 54, 97 generation 47 leading 94, 102 modern definition 58 regulating 37, 101 regulation 97 reservoirs 61 types 54, 56 with yin and yang 85 qigong and bioelectricity 59, 62 and scholars 77 Bone Marrow Washing 73 defined xi, 54, 56–59, 57 history 53 Marrow/Brain Washing 83 martial 81 medical 79 modern definition 61 Muscle/Tendon Changing 81 religious 83 training 64, 75, 84, 87, 88, 98, 145 types of 73, 74, 75, 77, 77–83, 79, 81 with yin and yang 75, 87 Qihai (Co-6) 65 Qi Hua Lun 56 Qi is Sunk to the Dan Tian 162 Qin dynasty 74 Qing dynasty 8, 368 Index qin na (chin na) 20, 133 Qiu Yue Chan Shi 8, 349, 355 real dan tian 65 regulating the body 36, 44, 89, 99 regulating the breathing 36, 45, 99 regulating the emotional mind 45 regulating the mind 37, 93, 95, 100 regulating the qi 37, 97, 101 regulating the spirit 38, 97, 103 relaxation 46, 90 religious qigong 83 Ren Qi 355 Re Qi 355 respiration 70 Return to the Original Stance 339 Rocking Set (taiji qigong) 175 Rollback 197, 221, 238, 271, 280, 290, 310, 322 rooting 45, 54, 84, 86, 90 Ru Jia 78 Saber 42 scholar qigong 77 Seal Tightly 216, 266, 335 Separate Left Foot 250 Separate Right Foot 249 Settle the Wrists and Push the Palms 167 Shaolin Historical Records Shaolin Temple 6, 7, 8, 9, 10, 15, 17, 24, 41, 81 Shaolin Temple Record Shao Yuan Shi Xiang Zu 190 shoulders 138 Si Liu Bu 142 Single Whip 201, 224, 241, 246, 274, 283, 293, 296, 313, 316, 325 Sitting on Crossed Legs Stance 142 Si Xin Hu Xi 45, 147 Small Circulation 38, 75, 145, 147 Small Circulation meditation 75 small rollback 130 Snake Creeps Down 298, 327, 347, 348 soft-hard styles 18, 20 soft styles 18, 20 Song dynasty 7, 17, 21, 31, 32, 80 southern styles 13 spear xiii, 43 Squat Stance 144 staff 43, 51 Stand High to Search Out the Horse 248, 318 Step Back and Repulse the Monkey: Left 227, 229, 301 Step Back and Repulse the Monkey: Right 228 Step Back and Ride the Tiger 329 Step Forward 215, 237, 238, 256, 265, 309, 310, 322, 334 Step Forward and Strike Down with the Fist 254, 321 Step Forward to the Seven Stars 328 Stepping Leg 184 still sitting meditation 146 still standing meditation 147 stretching 151, 153 Strike the Tiger: Left 259 Strike the Tiger: Right 258 striking 20 Sui dynasty Sun Style 32, 35 Sun style taijiquan 35 sword 42, 51 taiji fighting set 49 taiji qigong 140, 145, 160 Taiji Qi Shi 192 taijiquan and health history 1, 2, 30, 31, 36 practice 29, 43–45, 45, 46, 134–136, 135, 187 sequence 47, 134 styles 30, 32, 33, 35 Taiwan 10, 12, 13, 80, 96 Taiwan University 96, 373 Tai Xi 146 Tame the Tiger stance 143 Tamkang College Guoshu Club 373 Tang dynasty Theory of Qi’s Variation 56 thighs 139 thirteen postures 41, 107, 137 Thrust the Chest and Arc the Chest 159 ti 203 Tian Mountain 25 tiao qi 37, 97 tiao shen 36, 38, 44, 89, 97 tiao xi 36, 45, 91 tiao xin 37, 93 Index ti xi 147 torso, stretching 154 traditional Chinese medicine 79 Transition Form 220, 270 tu 308 Tui Bu 129, 329 Turn and Kick 251, 263, 320 Turn the Body and Sweep the Lotus with the Leg 330 Turn, Twist Body, and Circle the Fist 236, 255 Twist Body and Circle the Fist 183, 214 Twist Body, Brush Knee and Step Forward: Left 208, 211, 213 Twist Body, Brush Knee and Step Forward: Right 209 Twist the Body and Circle the Fist 264, 333 wai dan 47, 76, 77 waist 139 Wang Zong 32 Wardoff 40, 178, 196, 221, 238, 271, 280, 290, 310, 322 warming up 151, 156, 188 Wave Hands in the Clouds 179 Wave Hands in the Clouds: Left 244 Wave Hands in the Clouds: Right 243, 245, 295, 315 Waving the Spine and Massaging the Internal Organs 158 weapons 3, 41–42 Wen Wang Cao 190 whipping speed 19 White Crane Spreads Its Wings 173, 304 White Crane Waves Its Wings 160 White Snake Turns Its Body and Spits Poison 308, 348 Wild Horse Parts Its Mane: Left 277 Wild Horse Parts Its Mane: Right 276, 278 wing chun 11 World War II 9, 10 wrestling 20, 133 wrists 137, 151 Wudang Mountain wuji 82 wushu 13, 51, 104, 359, 361 Wu style taijiquan 32, 33, 35 Wuu style taijiquan 35 wuyi Wu Zhen Ren 93 369 Xiao Zhou Tian 38, 75, 147 xin 87 xingyi 359 xingyiquan xi, 21, 22, 82 Xinjiang Province 25 Xi Sui Gong 75 Xi Sui Jing 7, 17 Xuan Ji Bu 143 Xu Bu 143 yang 84 Yang, Cheng-fu 34 Yang family lineage 33, 34 Yang Jian 33 Yang Qi 33 Yang Quan 33 Yang style taijiquan 35 Yangtze River 13, 14 Yang Yu 33 yelling 189 Yellow River 4, 15 yi 87, 95, 102, 140 Yi Jing 30, 31, 56, 57, 107, 108, 109 Yi Jin Jing 7, 17 yin 40, 62, 84, 146 yin and yang 1, 4, 30, 31, 36, 38, 39, 40, 62, 76, 82, 84, 85, 86, 87, 88, 96, 107, 108, 109, 145, 148, 187, 192 yinjiao (Co-7) 65 You Pan 131 yu 285 Yue Fei 21, 80, 81 Yun Shou 179, 243, 244, 245, 295, 315 Zhang, San-feng xi, 26, 31, 32, 40 Zhao Bao style taijiquan 35 zhi 321 zhong 4, 132, 148 Zhong Ding 132 Zhong Guo zhou 122, 147 Zhuang Zhou 78 Zhuang Zi 78 Zuo Dun 144 Zuo Gu 129 Zuo Pan Bu 142 About the Author Dr Yang, Jwing-Ming, Ph.D 楊俊敏博士 Dr Yang, Jwing-Ming was born on August 11, 1946 in Xinzhu Xian, Taiwan, Republic of China (新竹縣,台灣,中華民國) He started his wushu (武術) and kung fu (gongfu, 功夫) training when he was fifteen years old in Shaolin White Crane (少林白 鶴) under Master Cheng, Gin-gsao (曾金灶, 1911-1976) As a child, Master Cheng learned Taizuquan (太祖拳) from his grandfather When he was fifteen years old, he started learning White Crane Style from Master Jin, Shao-feng (金紹峰) and followed him for 23 years until Master Jin’s death After thirteen years of study, from 1961 to 1974, under Master Cheng, Dr Yang became an expert in the White Crane Style of Chinese martial arts, including the bare hands and various weapons such as saber, staff, spear, trident, two short rods, and many others Under Master Cheng, he also studied White Crane Qigong (氣功), qin na (or chin na, 擒拿), he (推拿), dian xue (點穴按摩) massage, and herbal treatment At the age of sixteen, Dr Yang began the study of Yang Style Taijiquan (楊氏太極 拳) under Master Gao, Tao (高濤) He later continued his study of taijiquan under several other masters and senior practitioners, such as Master Li, Mao-ching (李茂清) and Mr Wilson Chen (陳威伸) in Taipei (台北) Master Li learned taijiquan from the well-known Master Han, Ching-tang (韓慶堂), and Mr Chen learned from Master Zhang, Xiang-san (張祥三) Under these masters, Dr Yang mastered the taiji bare-hand sequence, the two-man fighting sequence, pushing hands, taiji sword, taiji saber, and taiji qigong When Dr Yang was eighteen years old, he entered Tamkang College (淡江學院) in Taipei Xian to study physics During this time, he began studying traditional Shaolin Long Fist (少林長拳) under Master Li, Mao-ching in the Tamkang College Guoshu Club (淡江國術社) from 1964 to 1968 and eventually became an assistant instructor to Master Li From Master Li, he learned northern-style wushu, including bare-hand and kicking techniques, and numerous weapons In 1971, he completed his Master of Science degree in physics at National Taiwan University (台灣大學) before serving in the Chinese Air Force from 1971 to 1972 He taught physics at the Junior Academy of the Chinese Air Force (空軍幼校) while also teaching wushu Honorably discharged in 1972, he returned to Tamkang College to teach physics and resume his study under Master Li, Mao-ching Dr Yang moved to the United States in 1974 to study mechanical engineering at Purdue University At the request of a few colleagues, he began to teach gongfu, founding the Purdue University Chinese Gongfu Research Club in 1975 He also taught college-credit courses in taijiquan In May 1978, he was awarded a Ph.D in mechanical engineering from Purdue University In 1980, Dr Yang moved to Houston to work for Texas Instruments and also founded Yang’s Shaolin Kung Fu Academy, now under the direction of his disciple Jeffery Bolt In 1982, he moved to Boston and founded Yang’s Martial Arts Academy 373 374 About the Author In 1984, he gave up his engineering career to devote his time to research, writing, and teaching of Chinese martial arts In 1986, he moved YMAA to the Jamaica Plain area of Boston and established this location as Yang’s Martial Arts Association (YMAA) headquarters YMAA became a division of Yang’s Oriental Arts Association, Inc (YOAA, Inc.) in 1989 Dr Yang has been involved in Chinese wushu since 1961, studying Shaolin White Crane, Shaolin (Bai He) Long Fist, and Taijiquan (Chanqquan) under several different masters He has taught for more than forty years: seven years in Taiwan, five years at Purdue University, two years in Houston, twenty-six years in Boston, and five years at his YMAA California Retreat Center He has taught seminars all around the world, sharing his knowledge of Chinese martial arts and qigong: in Argentina, Austria, Barbados, Botswana, Belgium, Bermuda, Canada, China, Chile, England, Egypt, France, Germany, Holland, Hungary, Iran, Ireland, Italy, Latvia, Mexico, Poland, Portugal, Saudi Arabia, Spain, South Africa, Switzerland, and Venezuela YMAA has grown into an international organization that includes 60 schools spread across 19 countries: Argentina, Belgium, Canada, Chile, France, Holland, Hungary, Iran, Ireland, Italy, Poland, Portugal, Qatar, Spain, South Africa, Sweden, Switzerland, the United Kingdom, and the United States YMAA publications, books, and videos have been translated into French, Italian, Spanish, Polish, Czech, Bulgarian, Russian, Hungarian, and Farsi In 2005, Dr Yang established the YMAA California Retreat Center (楊氏武藝協會特 訓中心), a dedicated training ground for a small committed group of selected students Located in the mountainous regions of northern California, the center was formed to host a 10-year training program, directed and taught by Dr Yang himself, beginning in September 2008 It is Dr Yang’s wish that through this effort, he will be able to preserve traditional Chinese martial arts to the same standards and quality of ancient times He remains the chief supervisor of YMAA International and in January 2008, his youngest son Nicholas has succeeded him as president of YMAA Dr Yang has published numerous other volumes on the martial arts and qigong: Shaolin Chin Na, Unique Publications, Inc., 1980 Shaolin Long Fist Kung Fu, Unique Publications, Inc., 1981 Yang Style Tai Chi Chuan, Unique Publications, Inc., 1981 Introduction to Ancient Chinese Weapons, Unique Publications, Inc., 1985 A Martial Arists Guide to Ancient Chinese Weapons, revised edition, YMAA Publication Center, 1999 Chi Kung for Health and Martial Arts, YMAA Publication Center, 1985 Qigong—Health and Martial Arts, revised edition, YMAA Publication Center, 1998 Northern Shaolin Sword, YMAA Publication Center, 1985 Advanced Yang Style Tai Chi Chuan Vol 1—Tai Chi Theory and Martial Power, YMAA Publication Center, 1986 About the Author 375 Tai Chi Theory and Martial Power, revised edition, YMAA Publication Center, 1996 Advanced Yang Style Tai Chi Chuan Vol 2—Tai Chi Chuan Martial Applications, YMAA Publication Center, 1986 Tai Chi Chuan Martial Applications, revised edition, YMAA Publication Center, 1996 Analysis of Shaolin Chin Na, YMAA Publication Center, 1987, 2004 10 The Eight Pieces of Brocade—Ba Duan Jin, YMAA Publication Center, 1988 Eight Simple Qigong Exercises for Health, revised edition, YMAA Publication Center, 1997 11 The Root of Chinese Qigong—The Secrets of Qigong Training, YMAA Publication Center, 1989, 1997 12 Muscle/Tendon Changing and Marrow/Brain Washing Chi Kung—The Secret of Youth, YMAA Publication Center, 1989 Qigong the Secret of Youth, Da Mo’s Muscle Tendon Changing and Marrow Brain Washing Qigong, revised edition, YMAA Publication Center, 2000 13 Hsing Yi Chuan—Theory and Applications, YMAA Publication Center, 1990 Xingyiquan—Theory and Applications, revised edition, YMAA Publication Center, 2003 14 The Essence of Tai Chi Chi Kung—Health and Martial Arts, YMAA Publication Center, 1990 The Essence of Taiji Qigong—Health and Martial Arts, revised edition, YMAA Publication Center, 1998 15 Qigong for Arthritis, YMAA Publication Center, 1991 Arthritis Relief, revised edition, YMAA Publication Center, 2005 16 Chinese Qigong Massage—General Massage, YMAA Publication Center, 1992 Qigong Massage—Fundamental Techniques for Health and Relaxation, revised edition, YMAA Publication Center, 2005 17 How to Defend Yourself, YMAA Publication Center, 1992 18 B  aguazhang—Emei Baguazhang, YMAA Publication Center, 1994 Baguazhang—Theory and Applications, revised edition, YMAA Publication Center, 2008 19 C  omprehensive Applications of Shaolin Chin Na—The Practical Defense of Chinese Seizing Arts, YMAA Publication Center, 1995 20 T  aiji Chin Na—The Seizing Art of Taijiquan, YMAA Publication Center, 1995 21 The Essence of Shaolin White Crane, YMAA Publication Center, 1996 22 B  ack Pain—Chinese Qigong for Healing and Prevention, YMAA Publication Center, 1997 Back Pain Relief—Chinese Qigong for Healing and Prevention, revised edition, YMAA Publication Center, 2004 23 Taijiquan Classical Yang Style—The Complete Form and Qigong, YMAA Publication Center, 1999 Tai Chi Chuan—Classical Yang Style, revised edition, YMAA Publication Center, 2010 376 About the Author 24 T  aijiquan Theory of Dr Yang, Jwing-Ming—The Root of Taijiquan, YMAA Publication Center, 2003 25 Qigong Meditation—Embryonic Breathing, YMAA Publication Center, 2003 26 Qigong Meditation—Small Circulation, YMAA Publication Center, 2006 27 Tai Chi Ball Qigong—Health and Martial Arts, YMAA Publication Center, 2010 Dr Yang has also published the following DVDs: Chin Na In Depth Courses 1–4, YMAA Publication Center, 2003 Chin Na In Depth Courses 5–8, YMAA Publication Center, 2003 Chin Na In Depth Courses 9–12, YMAA Publication Center, 2003 Eight Simple Qigong Exercises for Health—The Eight Pieces of Brocade, YMAA Publication Center, 2003 S haolin White Crane Gong Fu Basic Training Courses 1&2, YMAA Publication Center, 2003 S haolin White Crane Hard and Soft Qigong, YMAA Publication Center, 2003 Taijiquan, Classical Yang Style (Long Form Taijiquan), YMAA Publication Center, 2003 Analysis of Shaolin Chin Na, YMAA Publication Center, 2004 Shaolin Kung Fu Fundamental Training, YMAA Publication Center, 2004 10 B  aguazhang (Eight Trigrams Palm Kung Fu), YMAA Publication Center, 2005 11 Essence of Taiji Qigong, YMAA Publication Center, 2005 12 Qigong Massage, YMAA Publication Center, 2005 13 Shaolin Long Fist Kung Fu Basic Sequences, YMAA Publication Center, 2005 14 Taiji Pushing Hands Courses 1&2, YMAA Publication Center, 2005 15 Taiji Sword, Classical Yang Style, YMAA Publication Center, 2005 16 Taiji Ball Qigong Courses 1&2, YMAA Publication Center, 2006 17 Taiji Fighting Set—88 Posture, 2-Person Matching Set, YMAA Publication Center, 2006 18 Taiji Pushing Hands Courses 3&4, YMAA Publication Center, 2006 19 Understanding Qigong DVD 1—What is Qigong? Understanding the Human Qi Circulatory System, YMAA Publication Center, 2006 20 Understanding Qigong DVD 2—Keypoints of Qigong & Qigong Breathing, YMAA Publication Center, 2006 21 Shaolin Saber Basic Sequences, YMAA Publication Center, 2007 22 Shaolin Staff Basic Sequences, YMAA Publication Center, 2007 23 Simple Qigong Exercises for Arthritis Relief, YMAA Publication Center, 2007 24 Simple Qigong Exercises for Back Pain Relief, YMAA Publication Center, 2007 25 Taiji & Shaolin Staff Fundamental Training, YMAA Publication Center, 2007 About the Author 26 Taiji Ball Qigong Courses 3&4, YMAA Publication Center, 2007 27 U  nderstanding Qigong DVD 3—Embryonic Breathing, YMAA Publication Center, 2007 28 Understanding Qigong DVD 4—Four Seasons Qigong, YMAA Publication Center, 2007 29 Understanding Qigong DVD 5—Small Circulation, YMAA Publication Center, 2007 30 Understanding Qigong DVD 6—Martial Arts Qigong Breathing, YMAA Publication Center, 2007 31 Five Animal Sports Qigong, YMAA Publication Center, 2008 32 Saber Fundamental Training, YMAA Publication Center, 2008 33 Shaolin White Crane Gong Fu Basic Training Courses 3&4, YMAA Publication Center, 2008 34 Taiji 37 Postures Martial Applications, YMAA Publication Center, 2008 35 Taiji Saber, Classical Yang Style, YMAA Publication Center, 2008 36 Taiji Wrestling—Advanced Takedown Techniques, YMAA Publication Center, 2008 37 Taiji Yin/Yang Sticking Hands, YMAA Publication Center, 2008 38 Xingyiquan (Hsing I Chuan), YMAA Publication Center, 2008 39 Northern Shaolin Sword, YMAA Publication Center, 2009 40 Sword Fundamental Training, YMAA Publication Center, 2009 41 Taiji Chin Na in Depth, YMAA Publication Center, 2009 42 YMAA 25-Year Anniversary, YMAA Publication Center, 2009 43 Shuai Jiao—Kung Fu Wrestling, YMAA Publication Center, 2010 377 ... MYANMAR LAOS BANGLADESH Bay of Bengal South China Sea THAILAND Philippine Sea VIETNAM KAMPUCHEA SRI LANKA Andaman Sea PHILIPPINES Gulf of Thailand BRUNEI MALAYSIA I n d i a n O c e a n SINGAPORE... RUSSIA Sea of Okhotsk KAZAKHSTAN RUSSIA MANCHURIA MONGOLIA Caspian Sea Aral Sea UZBEKISTAN GEORGIA Sea of Japan NORTH KOREA KYRGYZSTAN ARMENIA AZERBAIJAN TURKMENISTAN TAJIKISTAN SOUTH KOREA Yellow