Here’s a structured 40-level self-training routine for progressing
from complete beginner to a Chen-style Taijiquan master.
The path is divided into five phases (8 levels each),
each building systematically on physical mechanics, internal work, martial application, and self-cultivation.
Phase 1: Foundation & Body Awareness (Levels 1–8)
Level 1: Wuji & Postural Awareness
- Learn Wuji standing posture: spine alignment, relaxation, and breath.
- Practice natural breathing with mental stillness.
- Daily standing for 5–10 minutes.
Level 2: Zhan Zhuang – Static Postures
- Train holding postures: Embrace the Tree, Wuji stance, Bow stance.
- Develop body structure and lower body strength.
Level 3: Basic Movement Drills
- Learn weight shifting and stepping drills.
- Emphasize smooth transitions between empty/full leg.
- Start understanding rooting.
Level 4: Introduction to Silk Reeling (Chan Si Gong)
- Train vertical, horizontal, and diagonal silk reeling.
- Coordinate arms with waist and dantian.
- Movement is circular, continuous, and elastic.
Level 5: Breath Awareness & Qi Activation
- Incorporate natural breathing into movements.
- Begin Dan Tian awareness and light visualization.
- Continue Zhan Zhuang with breath connection.
Level 6: Core Principles of Taijiquan
- Study and apply song (relaxation), sinking, central equilibrium, and intention (yi).
- Integrate these in silk reeling and stance work.
Level 7: Basic Movements from Laojia Yilu
- Learn first 10 postures of Chen Laojia Yilu.
- Focus on accuracy, intention, and whole-body coordination.
Level 8: Repetition & Correction
- Refine the first section of the form with video reference or teacher feedback.
- Analyze alignment, structure, and balance.
Phase 2: Internal Mechanics & Whole-Body Unity (Levels 9–16)
Level 9: Full Laojia Yilu – Slow Practice
- Learn the entire Laojia Yilu (Old Frame First Routine).
- Practice slowly, daily, with intent and breath coordination.
Level 10: Spiral Energy Cultivation
- Improve silk reeling across whole form.
- Internalize waist-driven movement.
Level 11: Rooting & Ground Force
- Train rooting through form and standing.
- Practice sinking qi to the dan tian.
- Feel connection from ground to hand in movements.
Level 12: Dantian Movement Isolation
- Exercises to rotate and control lower dan tian.
- Integrate into silk reeling and form.
Level 13: Fajin Introduction
- Begin practicing light fajin (explosive force) in single movements.
- Train short power from internal connection.
Level 14: Martial Applications – Section One
- Study basic applications of first third of Laojia Yilu.
- Partner drills or solo visualizations.
- Emphasize smooth transitions and flow.
- Apply six harmonies (three internal + three external).
Level 16: Breathing with Intent
- Begin leading breath with intention and movement.
- Explore reverse breathing in power generation.
Phase 3: Martial Energy & Application (Levels 17–24)
Level 17: Push Hands Foundations (Tui Shou)
- Learn single-hand fixed step push hands drills.
- Develop ting jin (listening energy).
Level 18: Double-Hand Push Hands
- Train basic yielding, neutralizing, sticking, following.
- Identify partner’s center and force direction.
Level 19: Laojia Yilu with Martial Intention
- Perform form with focus on martial meaning.
- Identify applications within each posture.
Level 20: Fajin in Context
- Practice fajin inside Laojia Yilu where appropriate.
- Integrate breath, intention, and body unity.
Level 21: Laojia Erlu (Cannon Fist) Introduction
- Learn the first third of Erlu.
- Focus on speed, coordination, and power.
Level 22: Martial Applications of Section Two
- Study applications from middle third of Laojia Yilu.
- Explore joint locks, throws, and strikes.
Level 23: Internal Timing & Momentum
- Refine internal rhythm and transitions between soft/hard.
- Use coiling and uncoiling energy for control.
Level 24: Dan Tian-Focused Movement
- Advance exercises for initiating all movement from dan tian.
- Link arms/legs through waist and dan tian.
Phase 4: Combat Skill & Internal Cultivation (Levels 25–32)
Level 25: Advanced Push Hands – Moving Step
- Practice moving step push hands.
- Integrate footwork, balance breaking, and countering.
Level 26: Free Push Hands
- Begin semi-free and free push hands practice.
- Apply softness, neutralization, and internal redirection.
Level 27: Advanced Erlu Practice
- Learn full Laojia Erlu.
- Refine dynamic fajin and combat transitions.
- Study strategic movement patterns: trap, attack, escape.
- Apply yin-yang theory in martial response.
Level 29: Solo Application Drills
- Create solo martial drills based on form applications.
- Use visualization of opponents to enhance precision.
Level 30: Nei Gong (Internal Skill Development)
- Incorporate qigong for strengthening internal organs and qi flow.
- Explore small heavenly circulation meditation.
Level 31: Conditioning & Iron Body Light Training
- Train resilience via controlled partner resistance.
- Start light Iron Shirt conditioning if desired.
Level 32: Qi Integration in Movement
- Sense qi flow through hands, spine, and feet.
- Move as one integrated unit.
Phase 5: Mastery, Teaching & Self-Cultivation (Levels 33–40)
- Refine personal expression and energy quality in Laojia.
- Perform with spirit (shen), qi, and intent (yi).
Level 34: Tai Chi Sparring
- Practice controlled sparring with internal principles.
- Apply stick, follow, neutralize, issue under pressure.
Level 35: Teaching Fundamentals
- Practice explaining postures, principles, and corrections.
- Guide beginners in basics and silk reeling.
Level 36: Internal Meditation & Awareness
- Deepen internal awareness through seated and moving meditation.
- Refine Yi-initiated movement (movement from pure intention).
Level 37: Create Your Training Curriculum
- Structure your own training schedule.
- Combine form, drills, push hands, qigong, and meditation.
Level 38: One-Minute Power
- Express instant internal power in spontaneous movement.
- Refine ability to switch between yin and yang instantly.
Level 39: Shenfa (Body Method) Mastery
- Move with deep internal structure, rooted lightness, and explosive agility.
- Form becomes spiritual expression of martial skill.
Level 40: Living Taiji – The Way of Mastery
- Integrate Taijiquan principles into all aspects of life.
- Embrace lifelong learning, teaching, and refining the art.
- The form is no longer a sequence—it becomes you.
A comprehensive self-study program for Chen-style Taijiquan designed to progress from complete beginner to advanced practitioner. This program builds progressively over several stages, focusing on physical mechanics, internal energy (Qi), martial applications, and mental-spiritual development, while integrating forms, drills, breathwork, and theoretical understanding.
PROGRAM STRUCTURE OVERVIEW
Training Levels:
- Foundation (Beginner) – 0–6 months
- Integration (Intermediate) – 6–18 months
- Expression (Advanced) – 18 months–3+ years
LEVEL 1: FOUNDATION (0–6 MONTHS)
Goal: Build body awareness, coordination, and grasp fundamental concepts of Taiji movement, structure, and energy pathways.
Core Concepts:
- Song (Relaxation) – Release tension while maintaining structure
- Peng (Expansive Energy) – Internal buoyancy or structural integrity
- Root (Gen) – Stability through connection to the earth
- Silk Reeling (Chan Si Jin) – Spiral energy in movement
Daily Routine (45–60 mins/day)
- Standing Meditation (Zhan Zhuang) – 10–15 mins
- Silk Reeling Exercises (Chan Si Gong) – 15–20 mins
- Basic Stances – Horse, bow, empty stance – 5–10 mins
- Form Work: Lao Jia Yi Lu (1st Routine) – Learn first 10–15 movements slowly
- Breathwork & Mindfulness – 5 mins abdominal breathing
Key Practices:
- Zhan Zhuang (Post Standing) – Start with Wuji (neutral posture), build up to Chen-style stances.
- Silk Reeling Basics:
- Horizontal and vertical arm circles
- Coordinated with waist turning (yao) and kua opening
- Movement Drills:
- Weight shifting exercises
- Slow stepping (heel-ball-toe), attention to balance and root
Study Topics:
- Principles of Yin/Yang in movement
- Structure & relaxation
- Introduction to Qi (what it is and isn’t), breath & intention
- Videos/books on Chen Fake, Chen Xiaowang, Chen Zhenglei
LEVEL 2: INTEGRATION (6–18 MONTHS)
Goal: Combine mechanics with intention (Yi), refine silk reeling, complete the Lao Jia Yi Lu, and begin exploring martial application and push hands.
Core Concepts:
- Yi (Intent) guides Qi, Qi moves body
- Dantian rotation – central to power generation
- Fajin – explosive release of energy
- Six Harmonies (Liu He) – internal (Xin-yi, yi-qi, qi-li) & external (shoulders-hips, elbows-knees, hands-feet)
Daily Routine (60–90 mins/day)
- Zhan Zhuang – 10 mins
- Silk Reeling + Integrated Movement Drills – 15–20 mins
- Lao Jia Yi Lu (Full Form) – 30–40 mins
- Practice section by section, then as a whole
- Basic Fajin Exercises – 10–15 mins
- Start with slow build-ups (shaking, stomping, short explosive moves)
- Breath & Dantian Work – 10 mins (combine movement + breath)
New Practices:
- Tuishou (Push Hands) Introduction:
- Fixed-step single-hand
- Learn listening energy (Ting Jin), sticking (Zhan), following (Sui), neutralizing (Hua)
- Martial Applications:
- Breakdown postures from form into practical use (ward off, pull, press, etc.)
Study Topics:
- Internal anatomy of movement (Dantian, kua, spine)
- Function of fascia in Taiji
- The role of Shen (spirit/awareness)
- Reading: “The Essence of Taiji Qigong” by Yang Jwing-Ming, Chen Zhenglei’s Taiji theory
LEVEL 3: EXPRESSION (18 MONTHS–3+ YEARS)
Goal: Express energy freely through form, apply martial techniques, refine internal power (Nei Jin), deepen stillness and intention.
Core Concepts:
- Nei Jin (Internal Power) – refined, soft strength
- Hua Jin – neutralizing force
- Shen Ming – spirit-brightening; awareness and presence
- Free Fajin – spontaneous explosive movement
Daily Routine (90+ mins/day)
- Meditation + Breath Work – 20 mins (still & moving)
- Silk Reeling + Spiral Drills – 10–15 mins
- Lao Jia Yi Lu (with variations, martial focus) – 30 mins
- Erlu (Cannon Fist) – 15–20 mins
- Focus on Fajin, striking, momentum
- Push Hands + Partner Drills – 20–30 mins (if possible)
- Qigong (Neigong sets) – for energy cultivation, e.g. Five Element Neigong
New Practices:
- Free Form Practice – spontaneous movement based on principles
- Advanced Push Hands:
- Weapon Forms (optional):
- Taiji sword (Jian)
- Taiji spear (Qiang) – integrates Chan Si Jin
Study Topics:
- Energy maps (meridians, Dantian circulation)
- Buddhist/Daoist internal alchemy concepts
- Meditation for martial clarity (Zuo Chan)
KEY CONCEPTS EXPLAINED
Silk Reeling (Chan Si Jin)
Spiral energy generated from the ground up through coordinated, circular, and connected movements. It trains whole-body power, balance, and qi flow.
Fajin
Explosive release of energy. Not muscular but a sudden release of stored elastic energy through correct structure and intent. Starts from the Dantian, transmitted through a relaxed body.
Root (Gen)
Sinking your center of gravity, maintaining stable connection to the ground. Enables power transmission and absorption.
SUGGESTED RESOURCES
Books:
- The Way of Energy – Lam Kam Chuen (for standing work)
- Chen Style Taijiquan: The Source of Taiji Boxing – David Gaffney & Davidine Sim
- The Essence of Taijiquan – Chen Zhenglei
Videos/Courses:
- Chen Xiaowang’s Laojia Yilu instructional
- Chen Bing’s Silk Reeling and Push Hands
- Chen Ziqiang’s Cannon Fist (Erlu) tutorials
FINAL NOTES
- Record yourself frequently to assess posture and form
- Train slowly, with full awareness—internal power can only develop through precision and patience
- Seek periodic in-person correction, if possible (even once every few months is gold)
- Martial intent (Yi) should always be present, even in soft movement
- Journaling: Keep a training journal to track physical, emotional, and energetic experiences