| List of Illustrations | x |
| Preface | xv |
| 1 | Tai Chi Chuan as a Martial Art: The Aims and Benefits of Practising Tai Chi Chuan | 1 |
| A Concise and Comprehensive Martial Art | 1 |
| The Mechanics and Psychology of Different Arts | 2 |
| Internal Force, Not Brute Strength | 4 |
| An Art of Convenience and Culture | 5 |
| The Richness of Tai Chi Chuan Theory | 6 |
| Tai Chi Chuan in Health, Character Development and Philosophy | 7 |
| 2 | The Concept of Yin-Yang in Tai Chi Chuan: What You May Have Missed in Your Tai Chi Class | 9 |
| The Philosophy of Yin-yang | 9 |
| Yin-yang in Tai Chi Form and Force Training | 11 |
| Yin-yang in Tai Chi Chuan Application | 13 |
| Yin-yang in Tai Chi Philosophy | 16 |
| 3 | The Historical Development of the Various Styles: Health, Combat and Spiritual Joy in Tai Chi Chuan | 18 |
| The Earliest References to Tai Chi | 18 |
| Zhang San Feng and the Origin of Tai Chi Chuan | 19 |
| Early Tai Chi Chuan Masters | 22 |
| Chen Wang Ting and Chen-style Tai Chi Chuan | 22 |
| The Old, the New, the Small and the Big | 24 |
| Yang Lu Chan and Yang-style Tai Chi Chuan | 25 |
| The Wu and the Sun Styles | 26 |
| The Three Stages of Tai Chi Chuan | 28 |
| 4 | Advice from the Great Masters: Achieving Better Results in a Shorter Time | 30 |
| The 'Song of Secrets for Training' | 30 |
| The Five Characters Formula | 32 |
| The Ten Important Points of Tai Chi Chuan | 35 |
| 5 | Fundamental Hand Movements and Footwork: Acquiring Balance and Gracefulness in Tai Chi Movements | 40 |
| The 13 Techniques of Tai Chi | 40 |
| The Secret of Tai Chi Internal Force | 41 |
| Developing Poise and Balance | 44 |
| The Four Primary Hand Techniques | 54 |
| The Four Secondary Hand Techniques | 56 |
| Does Tai Chi Chuan Cause Knee Injury | 60 |
| 6 | The Importance of Chi Kung and Tai Chi Chuan: The Development of Internal Force | 64 |
| Health, Combat and Spirituality | 64 |
| The Internal Force of Tai Chi Chuan Training | 65 |
| Developing a Pearl of Intrinsic Energy | 68 |
| 7 | The Poetry of Energy and Mind: Tai Chi Chuan with Breath Control and Visualization | 70 |
| The Purposes of Set Practice | 70 |
| Simplified Tai Chi Set - Section 1 | 71 |
| Simplified Tai Chi Set - Section 2 | 76 |
| Simplified Tai Chi Set - Section 3 | 76 |
| Simplified Tai Chi Set - Section 4 | 82 |
| The 48-Pattern Tai Chi Set | 86 |
| 8 | Techniques and Skills of Pushing Hands: How to Sense Your Opponent's Weakness | 100 |
| The Principles of Pushing Hands | 100 |
| Sharpening Your Skills of Perception | 101 |
| Throwing Your Partner Off the Ground | 102 |
| Seeking the Best Angle and Closing Up | 108 |
| Advanced Techniques of Pushing Hands | 111 |
| Pushing Hands and Combat Efficiency | 113 |
| 9 | Specific Techniques for Combat Situations: Tai Chi Chuan Patterns for Self-defence | 116 |
| Requirements for Combat Proficiency | 116 |
| From Lifting Water to Repulse Monkey | 117 |
| The Profundity of Grasping Sparrow's Tail | 119 |
| From Cloud Hands to Needle at Sea Bottom | 120 |
| The Final Eight Patterns | 124 |
| 10 | Combat Sequences and Tactics: Techniques, Tactics and Skills for Fighting | 127 |
| Martial Arts as Sports | 127 |
| The Depth and Scope of Tai Chi Chuan | 128 |
| The Why and How of Combat Sequences | 131 |
| 1 | Sequence Triple Punches - Warding Off | 133 |
| 2 | Sequence Three-level Attacks - Green Dragon | 134 |
| 3 | Sequence Whirlwind Kick - Single-whip Low Stance | 135 |
| 4 | Sequence Hiding Flowers - Playing the Lute | 137 |
| 11 | More Combat Sequences and Tactics: Some Amazing Ways to Overcome an Opponent | 140 |
| Factors in Winning a Combat | 140 |
| 5 | Sequence Felling a Tree - Rolling Back | 141 |
| 6 | Sequence Pushing Mountains - Thrust Kick | 143 |
| 7 | Sequence Pull Horse - Thrust Kick | 146 |
| 8 | Sequence Eagle Claw - Shoulder Strike | 146 |
| 9 | Sequence Taming Tiger - Flying Diagonally | 150 |
| 12 | Enriching Daily Life with Tai Chi Chuan: How Tai Chi Chuan Enhances Health, Work and Play | 153 |
| The Chinese Concept of Health | 153 |
| Energy and Chinese Medicine | 155 |
| The Effects of Tai Chi Chuan on Health | 157 |
| More Energy for Work and Play | 159 |
| A Healthy Body and a Relaxed Mind | 160 |
| 13 | Wudang Tai Chi Chuan: Attaining Cosmic Reality Through Tai Chi Chuan | 164 |
| Tai Chi Chuan and Spiritual Development | 164 |
| The Patterns of Wudang Tai Chi Chuan | 165 |
| 14 | Chen-Style Tai Chi Chuan: Tai Chi Chuan of the Hard and Fast | 184 |
| Transition from Spirituality to Health | 184 |
| The Patterns of Chen-style Tai Chi Chuan | 185 |
| 15 | Yang-Style Tai Chi Chuan: Gentle, Graceful Movements for Health | 204 |
| The Most Widely Practised Style of Tai Chi Chuan | 204 |
| The Patterns of Yang-style Tai Chi Chuan | 206 |
| 16 | The Wu Style of Wu Yu Xiang: Small Movement and Body Technique for Combat | 228 |
| External Form for Internal Power | 228 |
| The Patterns of Wu Yu Xiang-style Tai Chi Chuan | 230 |
| 17 | The Tai Chi Chuan of Wu Chuan You: How to Avoid Being Hurt in Combat | 248 |
| For Health and for Combat | 248 |
| The Patterns of Wu Chuan You-style Tai Chi Chuan | 250 |
| 18 | Sun-Style Tai Chi Chuan: High Patterns and Agile Movements | 262 |
| Some Advice on Tai Chi Chuan Practice | 262 |
| The Patterns of Sun-style Tai Chi Chuan | 263 |
| 19 | Tai Chi Chuan Weapons: Transmitting Energy to Extended Hands | 278 |
| Why Weapons Are Not Widely Used | 278 |
| Some Functions of Weapon Training | 279 |
| Sword, Scimitar and Staff | 282 |
| 20 | The Philosophy of Tai Chi Chuan: The Evergreen Classic of Wang Zong Yue | 286 |
| The Treatise on Tai Chi Chuan | 286 |
| Explanation of the Treatise | 288 |
| Three Levels of Attainment | 292 |
| 21 | Taoism and Spiritual Development in Tai Chi Chuan: Attaining Immortality and Returning to the Void | 294 |
| Tai Chi Chuan Principles in the Tao Te Ching | 294 |
| Attaining the Tao | 296 |
| Immortality and the Great Void | 299 |
| Notes | 303 |
| Further Reading | 305 |
| Useful Addresses | 308 |
| Index | 310 |
