public-taiji Anja Rosga

Decades of learning:
Practicing Taiji seriously and beginning to learn means decades of learning.

No other sport/martial art is as complex as Taiji:
1. Learning Taiji in the traditional sense means
that students undergo very long training courses that serve to practice Taiji as a martial art (self-defense), coupled with inner maturation/rest within themselves and the attainment of a deep sense of well-being and joy in life.
2. Taiji as a healing art (physical and mental):
The aspects listed under our health section have been scientifically proven through test groups. Another healing aspect in the psychological area is that Taiji brings complete peace of mind, even in the grief that comes with the most difficult loss of a partner or child. The mind/soul finds peace and can recover; or it helps relieve pressure at work or with other personal or social demands or challenges that arise in daily life and can potentially demand a great deal of strength.

The Eight Brocade Exercises (Eight Brocades) called "Pa Tuan Chin" or, more recently, "baduanjin," are used for relaxation, recovery, and the physical development of muscles, strengthening the entire body; they are a sequence of classic Daoist exercise sequences. With the help of conscious breathing, these movements are an ideal technique for reducing stress and building physical and mental strength, power and finding inner peace/a centered center. Translated from Chinese, Ba Duan Jin means "Eight Pieces of Brocade" - exercises as precious as brocade or silk.

1. Support the sky with your hands
(Health benefits: Increased lung capacity, increased breathing intensity, general strengthening of the back muscles, possible balancing of a hunched back with shoulders pulled forward, loosening of the shoulders, stimulation of digestion through the massage effect of the stomach and internal organs using the breathing technique in the Tan Dien, improvement and maintenance of the loss of balance that increases with age.)
2. Shooting the eagle - left and right
(Health benefits: Strengthening of the entire cardiovascular function, strengthening of lung function, strengthening of the muscles in the chest, arms or shoulders, reducing nervous overexcitability and vegetative disorders, counteracting insomnia and finding inner peace faster and easier, increasing the ability to concentrate.
3. Raise your hands - strengthen your stomach and spleen
(Health benefits: Stretching of the chest area and the lateral torso muscles, regulation of the energy of the stomach, spleen and liver, stimulation of digestion through the massage effect of the stomach and internal organs using the breathing technique in the Tan Dien.)
4. Looking behind you with contempt
(Health benefits: Reduction of vegetative overstimulation, strengthening of the eye muscles, strengthening of the neck muscles, improvement of blood circulation to the brain.)
5. Swing the buttocks and expel the fire from the heart
(Health benefits: From releasing tension in the pelvic area to strengthening, "expelling the fire from the heart" does not mean that love and kindness should disappear from the heart, but symbolically speaking in Chinese, it means that this exercise has such a relaxing and calming effect that the anger and rage that has built up in the heart or mind can be reduced or even dissolved.)
6. Grasp your feet with your hands
(Health benefits: Regular flexion and extension of the body supports the activity of the diaphragm during breathing, potentially balancing a hunched back with shoulders pulled forward. Equated in this case to gymnastics, this exercise unit has a high stretching value for the entire body, both the front and the back. People with high blood pressure should modify this exercise unit and not lower the upper body so much and allow it to hang down.)
7. Close your fists and sparkle your eyes
(Health benefits: Improvement of general blood circulation, reduction of high blood pressure, gentle strengthening of the neck and back muscles, strengthening of the leg muscles and the pelvic floor area, opening of the chest area for improved and free breathing due to the withdrawal of the elbows and shoulders to reach the starting position with the fists placed on the floor.)
8. Stretch your back seven times and banish a hundred illnesses
(Health benefits: Strengthening and stretching, especially of the back muscles with regard to vertical alignment, releasing tension in the back area, stimulating blood circulation, strengthening the foot muscles by standing on tiptoes, strengthening balance and the feeling of good balance.)

Qigong exercises are excellent for warming up and include meditation exercises, breathing exercises, concentration exercises, and physical and movement exercises. They also serve to harmonize and regulate the overall flow of Qi in the body. In addition to the Eight Brocade Exercises, there are the 20 Brocade Exercises, but these are practiced as a continuous sequence of movements.

Wudang-Qigong, founded by Master HuaXiang Su, became popular in the West decades ago and is used with great success in health-related areas. The individual exercise sequences are varied, stimulating, harmonious, simple, and practiced fluidly.

Cheng Man-ch'ings Millstone Exercise is one of the best substantive exercises for achieving centered balance/centered standing.
Each individual pose in the form has a specific effect on specific areas of the body; for example, the Cloud Hands exercise has a positive and healing effect on the neck and back area.

The Five Loosening Exercises according to Master Huang Xing Also called the "Five Loosening Exercises" or "Five Letting Go Exercises," they serve to completely relax and calm the mind, loosen the muscles, improve posture and joint mobility, and thus refine the connection between mind and body. These exercise sequences aim to make the body more permeable by releasing tension, steadily improving mobility, and training centered balance/centered standing.

"Pushing Hands", also called "Tuishou" in Chinese): If the Taiji practitioner has made further progress and has been learning Taiji for a longer time, then his interest in Taiji will grow even greater, also with the help of Pushing Hands. Pushing Hands is a basic partner exercise in Taiji in which two people touch their hands and arms and apply pressure to each other in a continuous movement in order to sense, neutralize and utilize the opponent's power. It's about giving in to your opponent's power instead of countering with force, and developing a sensitive feel for your partner's movements. Pushing Hands helps to develop an extremely sensitive, very fine feeling for the strength (Jin) of the partner and to use one's own strength effectively and wisely. There are different types of Pushing Hands, which can have different focuses depending on the school or Taiji style. Pushing Hands is an important part of Taiji training because it teaches the principles of relaxation, yielding, and the application of force in a practical and interactive way. It helps to understand and refine the principles of Taiji beyond the solo forms in contact with a partner. The most instructive combination of Taiji partners is a mix of opposite-sex partners, i.e. a man and a woman. Because the yin and yang is not necessarily "predictable" for the other Pushing Hands partner. Pushing Hands with same-sex partners can usually "anticipate" what action or non-action will occur next.

From the Taiji Chen style the wonderful silk exercises: The silk exercises are sometimes considered the basis of Taiji because the foundations of all further exercise sequences can be found in them. The Chinese term for silk exercises is "cansigong" and refers to the technique required for unwinding a silk thread from the cocoon, which is necessary and intended for this purpose. If you want to unwind or loosen a silk thread from the cocoon, you can only do this with gentle and even movements so that it does not tear or stick together. This approach must also be practiced in Taiji: continuous gentle and even movements both externally and internally.

The basis of Taiji are the thirteen basic positions on which the form is based:
Parrying, rolling back, Press, pushing, pulling, splitting, elbowing, shouldering, stepping forward, stepping back, looking left, looking right and center equilibrium (centered balance also called centered standing).

Regarding the martial art, every basic stance in Taiji can be used for defense or attack. By shifting the center of gravity and twisting, you can attack your opponent's joints or spine and throw them several meters across the air with minimal effort.
There are 4 types of energies in total:
1. Let the opponent's oncoming force slide off like a wheel:
The opponent's force hits a wheel and is thrown away by rotation or deflected by smooth, circular movements. Nothing counters the attack, causing the attacker to trip over his own feet.
2. The force is like a stick that you put between the spokes of a wheel:
The oncoming force is absorbed and the vehicle penetrates laterally in the direction of the force.
3. The third force is spiral movements:
The spiral movements are somewhat similar to those of a drill and are transferred explosively to the opponent.
4. The fourth force is the so-called explosive force:
Yin and Yang unite in the energy center and emerge explosively paired to the outside.