Yang style Taiji push hands have past through three generations (Yang Lu Chan, Yang Jian Hou, and Yang Cheng Fu) of practice, reform, and development which has made the contents of push hands very abundant and rich. Yang Cheng Fu was a very large person whose push hand skills were tremendous. His sensitivity was very keen and agile. When he issued power, he was precisely on target; his speed was lightning fast; and his striking distance was short so that he could throw a person several meters through the air without harming his opponent. In fact, according to some of this students, the feeling of being pushed by him was actually comfortable and invigorating.

The training regiment of Taiji push hands starts from the basic and moves to the complex; and from surfacial to profound within the theory of Taiji. Taiji push hands can be divided into five categories consisting of single hand push hands, stationary double hand push hands, moving push hands, four-corner push hands, and free-style push hands. Within each category of push hands, there are certain hand forms and footwork which can be practiced alone; and also, the training of each push hands category leads to the basis of the next category of push hands. The latter categories are the result of the former ones. The study of push hands must follow the training principles in a gradual and step-wise manner.

Taiji push hands rely on the internal sensitivity of the skin and body as a training method in Taijiquan. Push hands not only can be a competitive activity for training and self-protection, but it can also invigorate the blood and muscles, strengthen the waist and kidneys, and prevent disease and promote longevity. Consequently, push hands have received deep respect from the people.

The open-hand form is considered the basis of Taiji, while push hands is the active use of Taiji. The practice of the open-hand form is to learn about ones self, while push hands is practiced to know about others. The form contains the martial techniques which are used in push hands. Therefore, push hands can improve the meaning and proper characteristics of the open-hand form. Consequently, push hands and the form mutually supplement each other. The essentials found within the open-hand form such as hollow the chest and straighten the spine, relax the shoulders and lower the elbows, relax the waist and hips, use intent not strength etc. are also applied to Taiji push hands. Push hands must also follow the principles of two person contact. This would include mastering the four hands of ward-off, roll back, press, and push; following the four essential of adhering, following, continuing, and yielding; removing the sicknesses of hitting head on, loosing contact, and resisting; and learning the four steps of listening, changing, grasping, and issuing. From this, one will obtain benefits of softness defeating hardness, the small defeating the large, and four ounces over coming a thousand pounds. Both the open hand routine and push hands are complimentary to each other. The practice of the open hand routine is the foundation of Taijiquan and only after mastering the principles and techniques can one advance onto push hands. Through the practice of push hands one will be able to attain a deeper knowledge of the open hand routine and to also determine how well one performs Taijiquan.

Taijiquan and push hands are specialized forms of activity that utilizes the principle of "four ounces defeating one thousand pounds". The training of push hands requires the cultivation of internal strength (nei jin) and the mastery of the various skill levels of Taijiquan's techniques. Upon completion of these requirements, one will achieve the high level art of "four ounces being able to defeat one thousand pounds". Should one not be able to achieve such skill, one's training will be left empty. Because the practice of Taiji push hands is conducted with another person, one's focus should be on substantial techniques geared towards actual usage. In this way, one will develop a keener sense of combative techniques and applications for self-defense.

In order to develop these types of skill levels in push hands, the practice of the open hand routine should be strictly followed. The standards for the pratice of Taijiquan are as follows: one should be soft but not limp, hard but not stiff. Only by adhering to these objectives can one gradually increase one's ability in Taijiquan. Consequently, how does one achieve such objectives? "Softness that is not limpness rests with tenacity"; "hardness that is not stiffness lies in relaxation". One must practice under the control of tenacity and relaxation. While motion is occurring, the external body is relaxed, but the inside is hard; and the external is tranquil and the internal is active. The shape is relaxed and the mind is intense; and the outside is soft and the inside is hard. A method to achieve such abilities is to allow the muscles, tendons, and bone (under the control of the mind not the external body) to produce a feeling of pulling and spiralling. This sensation or feeling will help to manifest internal strength (nei jin). On the outside the body is still light, soft, and flowing. The benefits of this type of training will effectively regulate the movements within all parts of the body and to fill the body with internal energy and strength.

STATIONARY PUSH HAND

Stationary push hands incorporates the four Zheng (proper) push hands method which includes ward-off, roll back, press, and push from "Grasp Sparrow's Tail" into a two person exercise. This push hands method is conducted in a stationary position. Based upon which hand and foot is placed to the front, stationary push hands can be further divided into four postures. When the left hand and left foot is forward, this posture is termed left joining hand in direct step; when the left hand and right foot are forward, the posture is termed left joining hand in cross step; when the right hand and right foot are forward, this is termed right joining hand in direct step; and when the right hand and left foot are forward, this posture is termed right joining hand in cross step. In the process of training in stationary push hands, all four methods should be mutually performed and understood. The following example of stationary push hands will use the method of left joining hand with cross step.

1) Preparatory Posture:

A and B stand upright facing each other. Both step the right foot to the front and join their left hands together. The back of the hands face inward and are crossed at the wrists. Next, the right hands are placed on the others left elbow. When both hands are joined, the mind and body should be tranquil and the arms relaxed and soft. However, the arms still must maintain a point of ward-off energy and the intent internally locked.

2) A - Push; B - Ward-off (A is in White, B is in Black)

A bends the right leg to form a bow stance while B bends the left leg and sits back. At the same time, A's two palms spiral inward pushing towards B; B's left palm spirals slightly outward crossing the arm to ward-off the push. At the same time, B's upper body begins to turn to the left (Figure 1).

Push: The intent is to push down and/or to the front. However, push in Taiji either has the intent of leading and crossing or lowering and rising. If one only pushes in forward fashion, it would be easy for others to control, but if the waist and legs are used properly, the opponent will feel fatigued and confused. Push will destroy press. One can either use both palms or one to push in a forward direction. Push will be used to first dissolve the incoming pressing movement, followed by a forward pushing motion with the power of the waist. In actuality, this technique is a circular motion. The upper body should never lean forward.

Ward-off (Peng): Ward-off and roll back destroys push. Ward-off is a method of protecting ones self. If there was no ward-off energy in push hands, then the body would be overtaken by the opponent. When an opponent pushes, do not meet head on, but change and lead the push away with ward-off energy; afterwards, perform roll back against the opponent. Ward-off energy carries with it an upward and forward motion. Many people say that Taijiquan mainly consists of ward-off (peng) energy. There is a saying which states that when one is performing Taijiquan, ward-off energy always exists in the movement. Ward-off energy should not be stiff nor hard. It must be soft and flexible like an elastic band. The arms must be circular and full and the arm pits must be empty to maintain agility. Even though ward-off energy is in the arms, it is generated in the waist.

3) B - Roll Back; C - Press

B follows the push from A by turning the body to the left while sitting back onto the rear leg. The left wrist follows the ward-off motion allowing A's ward-off energy to leave B's center; thereby borrowing the energy from A. Both hands roll back towards the left rear. The right arm rolls back and spirals outward as the left arm rolls back and spirals inwards. The right hand of A leaves the elbow of B and moves toward the inside of A's own elbow. A's left arm forms a left ward-off arm posture as B rolls back. This is considered a hidden press technique (Figure 2).

Roll Back (Lu): Roll back dissolves the attack of push. Roll back will be used when ward-off energy is not sufficient to complete the task. As the opponent draws near, roll back is performed to lead the opponent to the rear or to the side of the body. Roll back must be light, soft, adhering, following, and must be perfectly timed. Actions that move too fast are easy to be lost and those that move too slow are easy to hit head on. Roll back uses the intent of "borrowing the opponent's strength to issue internal energy". Ward-off and roll back are mutually connected. One will first use ward-off and then roll back. In the method of roll back one must coordinate the motion of the waist and legs.

4) A - Press; B - Push

A follows the motion of B's roll back by forming a bow stance and crossing the left arm towards B's right arm. A's left hand moves up and inward. A's right palm is placed on the inside of A's own left elbow with the palm faces down at an angle while pressing toward B's chest. B follows A's press and turns the waist to the right. Both arms slightly spiral inward to change into push (Figure 3).

Press: Press destroys roll back. Press is one of push hands main movements. Press is produced after the opponent begins to perform roll back. Press should not be conducted too high nor too low. The energy of press is a forward and downward type. Press can be used most effectively when the energy is reversed at the last moment of execution. Beginners who are leaving four corners push hands find press relatively difficult to perform properly at first. Press uses the forearm to press on the opponent's body. One can also use the back of the palm to press forward.

5) B - Push; A - Ward-off

B follows A's press as the waist continues to turn to the right. The upper body turns until it is facing square with A. At the same time, the arms continue to spiral inward whereby the right hand connects to A's right hand. The left hand sinks down to near A's right elbow. Following, both hands slightly moves down as they push forward while the right leg bends to from a bow stance. A's press changes into ward-off as the right arm deflects B's push (Figure 4).

A's upper body turns to the right as the left hand moves from below over to B's right elbow while still maintaining contact with B. Perform ward-off and then roll back towards the right. B then places the left hand near the inside of B's own right elbow and presses forward. A turns while performing push as B wards off the push. Continue repeating ward-off, roll back, press, and push in a fluent continuous manner. The heart of each technique is based upon change. Without properly changing at the right instance, the motion will not be continuously connected. After many years of training, the student will understand this energy (Dong Jin).

MOVING PUSH HANDS

Moving push hands incorporates the use of ward-off, roll back, press, and push in unison with advancing and retreating footwork. The footwork can be divided into combined step and interlinking push hands.

Combined Step Push Hands:

A and B begin with their left foot forward and both hands connected. A will advance and B will retreat. B's right foot slightly lifts off the ground and then lowers back down onto the same spot. At the same time, A's left foot slightly lifts up and then lowers back to the original spot. Following, B retreats and A advances. A advances the right foot forward next to the inside of B's left foot. B then retreats the right foot. At the same time, A advances the left foot next to the inside of B's left foot. B retreats three steps and A advances three steps. Only on the first step do A and B slightly lift and then lower their feet back to the original spot. This should be practiced in a continuous and even fashion.

Interlinking Step Push Hands:

Stand erect approximately one step distance apart. A will advance and B will retreat. A steps with the left foot and is placed near the inside of B's right foot. At the same time, B's right foot retreats a step to the rear. Next, A's right foot steps forward and lowers to the outside of B's left foot. At the same time, B's right foot retreats a step. A's left foot then steps forward to the inside of B's right foot. At the same time, B's left foot retreats another step. After taking three steps, A will now retreat and B will advance. B's right foot rises up and moves from the outside to the inside of A's left foot. This now sets up the advancing step for B. At the same time, A slightly lifts the right foot off the ground and then lowers it back down. This sets up A's retreating motion.

No matter if the method of combined step or interlinking step push hands is used, the upper extremities will perform ward-off, roll back, press, and push. During the onset of the movement, the person retreating must perform ward-off and the person advancing must perform push. After which, the person retreating can perform roll back during the following step. When roll back has been completed, the three steps should also be completed. The person advancing should step forward as press is performed. Press is completed after moving forward three steps. Following, when the person retreating changes to advance forward, the upper extremities change from roll back to push; when the person who originally was advancing now begins to retreat, the upper extremities change from press to ward-off.

When performing moving push hands, no matter if it is advancing or retreating, one must follow the requirements of the style. This means that one must differentiate substantial from insubstantial; one must step like a walking cat; and the body should not move up or down nor lean to the front or to the rear.

ENERGIES OF PUSH HANDS

Listening Energy (Ting Jin): Listening energy does not use the ears to listen, but uses the sensations of the skin to feel the incoming energy pathway of the opponent's attack. Only by "listening" to the size, direction, hardness, and substantiality of the opponent's energy pathway can one decide ones own change in strategy. The person with the strongest ability to listen will have the control in movement. The key to listening is to be sure to adhere, stick, continue, and follow the movements of the opponent. One must stay in constant contact with the opponent in order to listen. If one looses contact with the opponent, then there is no way to listen. The following is the third song formula within the classics of Yang style to help emphasis listening energy:

When the opponent is hard, then I walk with softness; when the opponent is behind, then I adhere. When movement is intense, then one should be intense; when movements are smooth, then follow with smoothness. Even though there are a thousand changes, the principles and characters are one. From a gradual understanding of the form will an understanding of internal strength arise; from an understanding of internal strength will one become enlightened.

Dissolving Energy (Hua Jin): Dissolving energy is a way to dissolve the power or technique of the opponent's attack. When one can listen to the pathway of the opponent's power, then dissolving the attack is quite possible. The most basic form of dissolving energy is to "move". This means to yield to the oncoming attack and to move aside. However, one must constantly maintain ward-off energy during this type of dissolving technique. During the process of yielding to the attack, the opponent's force will be sent into empty space causing a lose in balance and root. This will then set up an opportunity to counter-attack.

Within dissolving there is also a "leading" form of energy. In many cases one must incorporate both yielding and leading energies to destroy an opponent's attack. If a pushing motion was aimed at one's chest, yielding would not be completely possible. Therefore, one must use the arm to lead the push away in order to yield and to allow the attack to be dissolved into space. Hollowing the chest is a very important aspect for dissolving oncoming attack.

Grasping Energy (Na Jin): Grasping energy will aid in controlling the opponent's wrists, elbows, and shoulders in order to prepare to issue power (fa jin). Grasping energy must be based on the foundation of leading and dissolving the attack. During the grasping motion, one must be agile, light, and rooted.

Issuing Energy (Fa Jin): In issuing energy the body must be completely relaxed and conducted in one breath. "Energy originates in the feet, issued through the legs, and controlled in the waist". There are numerous types of methods for issuing energy. Issuing energy must be conducted when the time is right. The foundation of issuing power is in the legs. If the posture of the legs is incorrect, this will influence the issuing of energy. If one issues at the wrong time, it will be easy for the opponent to control one's movements. Consequently, push hands consist of four steps: listening, dissolving, grasping, and issuing.

Understand Energy (Dong Jin): Understanding energy is the ability to master and control the various types of energy. Consequently, understanding energy (dong jin) is not a type of energy, but is the reasoning and usage of the principles of Taiji energies. Understanding energy is a gradual process of experimentation in order to reach a profound level of achievement. Understanding energy is the understanding of the basic guidelines and rules of Taijiquan. If one practices according to the principles, one will then continuously reach a more profound understanding of energy. The basics of understanding energy is based upon the principles of the changes of Yin and Yang and the Five Elements. If the opponent is hard, then I am soft; if the opponent is soft, then I am hard; if the opponent is substantial, then I am insubstantial. "Yang does not leave Yin, Yin does not leave Yang, Yin and Yang are mutually connected".

The following is the Eighteen Formula which can help summarize the above material:

* The Three Fronts are the hands, feet and eyes.

** The Seven Stars are the shoulders, elbows, knees, hips, head, hands, and feet. These are considered seven points for striking.

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