1. Xu ling jin – An insubstantial {empty) spirit extending the energy to the top of the head. Straightening the head, stand straight and hold the head and neck naturally erect, with the mind concentrated to the top. The head extends upward so that the spirit extends energy to the top of the head. The idea is that the head remains empty but extends upward. The requirement is that the head is level and the neck is straight as if you had something balanced on top of your head. Then the posture looks very elegant. The eyes look straight ahead in the direction the hand is striking. The eyes must follow the direction the hand is pointing. The requirement includes a certain change in spirit in the eyes as the movement changes. In doing so, you avoid that dead look. The mouth is closed but relaxed. The tongue should be touching the tip of the palate.

2. Dong zhong qui jing - There should be tranquility in movement. Chi (internal energy) sinks to the dantian, the area three inches below the naval. The pre-natal Chi is sinking down and the post-natal Chi (or breathing) is smooth and flowing (or regulating).

3. Chen Jian zhui zhou – Sink the shoulders, drop the elbows, settle the wrist, extend the fingers. Avoid extending the elbows sideways and lifting the shoulders. The armpits should be kept open throughout all movements. The hands should be held in a natural position, with the fingers slightly apart, not stiff.

4. Han xiong ba bei – Sink the chest and lift the back. Withdrawing (sink) the chest and extending (lifting) the back. Do not extend the chest forward. When relaxing the chest, do not cave the chest inward; maintain a relaxed chest posture. If you relax the chest, the shoulders become free and the back can extended discharging energy through the spine. There should be a rounded and extended feeling

5. Song yao – Relax the waist. If the hips and waist are relaxed, the strength of the back increases. As you discharge energy, use the spine (back, waist, hips) as the axis of movement. The waist is the dividing point; going downwards, sinking and dropping downward (Sinking into your root); going upwards, expanding the energy from the waist upward all the way to fingers (allowing energy or Chi to extend.

6. Fen xu shi – Distinguish substantial and insubstantial. This essential principle lies in the rootedness of the stance and posture. The lower body supports the upper body weight, movements, and balance. It is important to distinguish between the different stances and the substantiality (emptiness and fullness or weightedness and unweightedness) of each stance. Yin and Yang are separated by transferring weight across the body from each leg. The knee is slightly bent, but not extending over the toe; the knee should be pointing in the same direction as the toes. The elbow should be aligned over the knee. The arms and legs must move together, arriving at the completion of the posture at the same time. All movements and energy moving through the body in transitions must be smooth and not rigid.

7. Nei wai xiang he – Combine the internal and external. If the internal and external energy can combine; that is, if the physical movement combines with the intention (mind intent), the energy and movements will be appropriate and harmonious. If you express intention realistically your movements will combine and express purpose.

8. Yong yi bu yong – Use the mind instead of force. The spirit (expression of mind intent) must rise to the top of the head and flow smoothly through the movements. When the spirit is raised, the arms and waist contain and express energy but appear to be relaxed, yet have strength. It is said that four ounces can move two thousand pounds; the principle is achieved through relaxed, but intentional movements.

9. Shang xia xiang sui – Integrate upper and lower body. The upper body is viewed as being from the waist upward; the lower body is from the waist downward. As the lower body moves, the upper body must move in a manner that integrates the whole body to coordinate movements and energy. The movement must not be forceful, but smooth and connected to the intention of the posture.

10. Xiang lian bu duan – Continuous without interruption. The importance of continuity is central to all Tai Chi Chuan movement; the movements of the legs, arms, waist, and upper and lower body must coincide and form a continuous flow of energy and movement. Maintaining continuity is done through extending the joints like the links of a chain, which maintains connection allowing energy to flow uninterrupted.

As you can see one begins by first striving to have a healthy mind, body, spirit then balance will come. Make deposits each day by practicing first thing in the morning and enjoy the path of self discovery and the results will take care of themselves.