養生太極拳原名為楊氏太極拳16式，為太極拳二段套路，適合初學者或中老年人養生，故另名。初學者宜在單式上打好根基，再連貫一氣呵成。先練熟招架，再練内功心法，假以時日自成風格。卻莫心急一蹴而成或一曝十寒，學太極拳如修身做人，一世學習追隨。錄像或因角度限制，只供参考，不能完全代替實踐教學。
1. 预備，起勢 Preparation, Commencing Form
预備
身体自然直立，心静，體鬆，呼吸自然，两脚並攏。
1. 起勢 Commencing Form
1.左脚向左分開，两脚平行與肩同寬。
2. 两手向前平舉。
3. 屈蹲，按掌。身体端正自然下坐。
2. 野馬分鬃（左右）Part the Wild Horse's Mane (Left, Right)
1. 收脚抱手 。
重心右移，身體微向右轉，两手合托，左脚收回，脚尖點地。
2.轉身，出脚上步
微向左轉，左脚向左(正東）邁出一步。
3. 弓步分手
重心前移，成弓步，两手左前右下分開，左手高與頭平，手心斜向上，右手按在胯旁，手心向下。
4. 轉腰撇脚
5. 抱手收脚，在左脚内側，輕輕點地。
6. 右脚上步
7. 弓步分手
3.白鹤亮翅 White Crane Spreads its Wings
1. 抱手跟步收脚
2.坐腿分手
3.虚步亮掌
右脚稍前移，脚前掌着地，成右虛步，两手左上右下分開，左手與頭同高，手心斜向内，右手與胯齊，手心向下 。
4.摟膝拗步(左右) Brush Knee (Left, Right)
1. 轉腰擺手，擺向正前方
2.向左轉腰擺手，同時收回右脚，輕點地，左手擺在與肩同高，在左肩外側。
3. 上步出脚收手，左手放在頭側。
4. 弓步摟手推打，左掌與眉同高，推到正中間，右手按於大腿外側。
5.轉腰撇脚
6. 擺手收脚
7. 出脚收手
8. 弓步摟手推打
5. 進步搬攔鎚 Deflect, Parry and Punch
1.轉腰撇脚，两手劃弧握拳左手與肩同高。
2. 上步搬拳。
3. 進步攔掌。
4. 弓步打拳。
6.如封似閉 Withdraw and Push
1. 穿手翻掌。
2. 坐腿收手，收到胸前翻掌向下。
3. 引步推按，两手經腹前向上向前推出去，成左弓步。
7. 單鞭 Single Whip
1. 坐腿向右轉身，擺手擺到右肩的右前方，右手心向外，左手心向内。
2. 勾手收脚。
3. 轉身上步。
4. 弓步推掌，成左弓步
8. 手揮琵琶 Play the Lute
1.擺手跟步。
2. 坐腿錯手。
3. 虚步合臂，两手成侧立掌，舉於體前。
9. 倒卷肱 Repulse the Monkey (Left, Right)
1. 撤手翻掌
2.提脚退步卷肱
3.虚步推掌
10. 左右穿梭 Maiden Works her Shuttle(Left, Right)
1. 轉身抱手
2. 上步錯手
3. 弓步架推
4. 坐腿扣脚，抱手收脚點地
5. 向右前方上步錯手
6. 弓步架推
11. 海底針 Needle at the Bottom of the Sea
1.跟步
2. 坐腿提手，左手提到肩上頭旁，右手落到腹前
3.虚步擦掌，右虚步，右手是側立掌
12. 閃通背 Flash Arms like a Fan
1.立腰提手收脚上步
2. 弓步分手推掌
13. 云手 Cloud Hands
1.坐腿轉腰擺手
2.右云翻掌，收脚並步
3.轉腰左云
翻掌開步
4.右云翻掌，收脚並步
14.左右揽雀尾 Grasp the Bird's Tail
1.坐腿抱手提脚
2. 轉腰出脚上步
3.弓步掤手
4.翻掌伸手
5.坐腿轉腰后捋
6.轉腰搭手，两手相合於體前
7.弓步前擠
8.坐腿向后云手，收到胸前
9. 弓步推按
10. 坐腿轉腰分手
11.抱手收脚
12. 出脚上步
13. 弓步左掤手
14.翻轉前身
15. 坐腿轉腰后捋
16. 轉腰搭手
17. 弓步前擠
18. 坐脚後引到胸前
19. 经腹前向上向前推按
15. 十字手 Cross Hands 16. 收勢 Closing Form
15. 十字手 Cross Hands
1.坐腿轉腰扣脚分手，
重心左移，两手两侧分開
2.坐腿扣脚合手
３.收脚并舉抱胸前
16. 收勢 Closing Form
1.翻掌垂手
2.收脚並步還原
太極十要
太極十要
1. 虛領頂勁
保持頭部筆直, 輕鬆從容自然。 頂勁者，頭容正直，神貫於頂也。不可用力，用力則脖子後部會僵硬，氣血不能流通，須有虛靈自然之意。沒有虛領(靈)頂勁，則精神不能提起也。
2. 含胸拔背
沉胸，抬起背部含胸者。胸略內涵，使氣沉于丹田也。胸忌挺出，挺出則氣湧胸際，上重下輕，腳跟易於浮起。拔背者，氣貼於背也。能含胸則自能拔背，能拔背則能力由脊發。
3. 鬆腰落胯
腰為一身之主宰，能鬆腰然後兩足有力，下盤穩固。虛實變化皆由腰轉動，故曰：“命意源頭在腰隙”，有不得力必於腰腿求之也。
4. 分清虛實
太極拳以分虛實為第一義。如全身皆坐在右腿，則右腿為
實，左腿為虛；全身坐在左腿，則左腿為實，右腿為虛。
虛實能分，而後轉動輕靈，毫不費力。如不能分，則邁步
重滯，自立不穩，而易為人所牽動。
5. 沉肩墜肘
沉肩者，肩鬆開下垂也。若不能鬆垂，兩肩端起，則氣亦隨之而上，全身皆不得力矣。墜肘者，肘往下鬆墜之意。
6. 用意不用力
練太極拳，全身放鬆，以意導氣，以氣催勁。不使分毫之拙力，以留滯於筋骨血脈之間，自縛束。然後能輕靈變化，圓轉自如。人身有經絡，經絡不閉則氣通。若不用力而用意，意之所至，氣即至焉,長久練習，則得真正內勁。即太極拳論所云："極柔軟，然後極堅剛"也。太極拳功夫純熟之人，臂膊如綿裹鐵，分量極沉。練外家拳者，用力則顯有力，不用力時，則甚輕浮。
7. 上下相隨
上下相隨者，即太極拳論所云：“其根在腳發於腿，主宰於腰，形於手指，由腳而腿而腰，總須完整一氣”也。腰動，手動，足動，眼神亦隨之動。如是方可謂，上下相隨。有一不動，即散亂也。
8. 內外相合
太極拳所練在神。故云：“神為主帥，身為驅使。”精神能提得起，自然舉動輕靈。架子不外虛實開合。
所謂開者，不但手足開，心意與之俱開；
所謂合者，不但手足合，心意亦與之俱合。
能內外合為一氣，則渾然無間矣。
9. 相連不斷
外家拳術，其勁乃後天之拙勁。故有起有止，有續有斷，舊力已盡，新力未生，此時最易為人所乘。太極拳用意不用力，自始至終，綿綿不斷，周而復始，迴圈無窮。拳論所謂“如長江大海，滔滔不絕”，又曰：“運勁如抽絲”，皆言其貫串一氣也。
Ten Important Points For Tai Chi Practice
1. Keep the Head straight with Ease
The head and neck should be straight and relaxed in order for the spirit to rise. If force is used, the back of the neck will be stiff, and the circulation of blood and chi will be impeded. There should be a natural, light and sensitive feeling.
Keep your mouth natural with the tongue touching the upper palate.
2. Sink the Chest and Raise the Back
There should be a slight sink of the chest which allows the chi to sink to the Dan Tien. Avoid protruding the chest as this will cause the chi to rise which will lead to top heaviness, and the soles of the feel to float.
Raising the back means that the chi adheres to the back. If you can sink your chest, your back will naturally rise. If you can raise your back, your power will come from your spine.
3. Relax the Waist and hip
The waist is the commander of the body. If the waist is relaxed and loosened, the foundation, that is, your legs will be stable enabling you to issue power. Changes in solid and empty derive from the moving of the waist. It is said that "the waist is the well spring of your vital energy". If you lack power in your movements, look for the weakness in your waist and legs.
4. Distinguishing Solid and Empty
Distinguishing principle of Tai Chi. If your body centre rests in your right leg, then your right leg is solid, and your left leg is empty. If your body centre rests in your left leg, then your left leg is solid, and your right leg is empty. When you can clearly make this distinction, your movements will be light and effortless. If not, your steps will be heavy and clumsy, and you are easily unbalanced, due to the instability of your stance.
The philosophy of Yin Yang is the underlying principle of change in stepping.
5. Sink the Shoulders and Elbows
The Shoulders should relax and hang downwards. If the shoulders are raised, then the chi rises, and the whole body cannot summon up its power.
The elbows must relax and point downwards. If the elbows are raised, the shoulders will become tense inhibiting your ability to discharge your opponent to any great distance.
6. Use the Mind and not Brute Force
According to the Tai Chi Classics, you use the mind and not brute force. In practice, your whole body is relaxed; not even brute force. If you employ brute force, you restrict the flow of energy through your body and movements.
When you are able to use your mind and not brute force, then wherever your mind goes, your chi follows. After a long period of diligent practice and chi circulating freely everyday, you develop jin {an internal power which is different from hard force}. This is what the Tai Chi Classics mean by "from true softness comes true hardness". The arms of one who has Tai Chi kung fu will feel extremely heavy; like steel wrapped in cotton. People who practice external martial art systems look strong when they exert hard force. However, when they are not bringing their hard force into use, they are light and floating
7. Coordinate your Upper and Lower Body
According to the Tai Chi Classics, "the root is in the feet; issued through the legs; controlled by the waist; and expressed through the fingers. From the feet through the legs to the waist forms one harmonious chi". When the hands, waist, and feet move, your gaze needs to follow in unison. This is what is meant by harmony of the upper and lower body.
8. Unify your Internal and External
Tai Chi trains the spirit. It is said that "the spirit is the leader, and the body follows its command". If you can lift your spirit, then your movements will naturally be agile and alive. Postures are nothing more than solid and empty, opening and closing. Opening does not just involve the hands and feet, but they must work in concordance with the opening of the heart and mind. Closing does not just concern the hands and feet, but they should coordinate with the closing of the heart and mind as well. When the internal and external are unified as one harmonious chi, then there are no gaps anywhere.
9. Continuity; no Stopping
The external martial art systems employ brute force which is stiff and unnatural. This force stops and starts; moves in a jerky fashion. When the old force is finished before the new one has begun, this is the time when one is most vulnerable to attacks. In Tai Chi, you use the mind and not brute force. From the beginning to the end, the movements are continuous without stopping; like an endless circle.
10. Seek Serenity in Activity
The external martial art systems consider leaping and crouching to be of value. They exhaust their energy after practice, they are out of breath. Tai Chi uses serenity to counter activity. Even when you are moving your remain tranquil. When practicing the postures, the slower you move, the better the result. Slowness enables you to breath to become deep and long with the chi sinking to the Dan Tien. This will naturally prevent pulse rate from elevating. Students of Tai Chi should think deeply on the above in order to grasp its meaning.
It is important to practice the movements slowly, so that you can understand the meaning within the movements. Practicing slowly helps to enabling your breath to become deep and long .
太極拳
太極拳
友人問，太極拳動作緩慢能否用於搏撃？ 中國武術將太極拳，形意拳，八卦掌…類為內家拳，餘歸外家拳 。 外家拳動作快速，用力大，呼吸不勻且急促，用外勁、硬勁、斷勁，以壯筋骨肌肉為主。
內家拳則動作緩慢，速度均勻，用力小，呼吸勻緩深長，用內勁、柔勁、勁不斷，一動全身皆動，意在鬆柔，意守丹田，形氣並練。太極拳乃養生健身武術， 但招式皆有攻防作用，不主攻，以守待攻，借敵之力還制於敵，以意導氣，以氣催勁，如排山倒海，四兩撥千斤。 太極之推手，散打正顯示太極拳搏鬥特色。
少時苦練跆拳道，為達拳硬腿狠，常隨意撃牆踢樹，手腳皆繭，腿可過頭破木，拳可劈穿磚板。應戰練習，每毎傷痕瘰瘰，疲累不堪，甚至傷疾遺痛年年。後學太極拳，初因招式緩慢乏味，久而四肢関節靈活，筋肌鬆柔，後能氣沉丹田，以意導氣，以氣催勁，以勁揮臂，以臂圓舞，上肢輕如楊栁，下肢穩若泰山，時如行雲流水，時如細水長流，打完拳套精神抖擻。何故？蓋慢能深調呼吸運氣，慢則鬆，身鬆如棉，血氣暢通五臓六腑，心鬆則無慮, 心神貫一，置於忘我。
晚年樂於水中練拳，融形氣於水，藉水練勁，以勁帶水，隨水之勢引水順水而不逆水，順陰化陽而不逆陰，順陽化陰而不逆陽。天地日夜萬物，隂陽相對，日盡而夜, 陰極而陽, 物極必反。知其律雖面臨千斤之勢，以守待攻，順引而挫之。誠如世事, 不變只因時機未至, 何不靜待其變，蓄力待發。太極拳先練形，復練氣，愚見以為還需練心。 將精氣神帶至悟境。 拳不主攻，故禮讓不爭。 拳主守，故無為於敵， 有為於己，防範蓄銳，鬆而不懈。 回觀世情，不爭虛名，但求實務 ，順其自然，從自然中尋變尋悟。悟於吾心，形於情理，待人接物，和諧喜悅自信隨緣，此乃太極拳之另境界。 （2018.11.14 楊水泉， 加拿大武聯武術七段， 認証裁判評委，教練，YMCA 認証太極教練八段）