Sink the Shoulders and Drop the Elbows (沉肩墜肘) from The Ten Important Points of Tai Chi Chuan (太極拳十要) Abaixar os Ombros, Deixar Cair os Cotovelos (含胸拔背) dos Dez Pontos Chave do Tàijíquán(太極拳十要)

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。肘若懸起，則肩不能沉，放人不遠，近于外家之斷勁矣。

楊澄甫

"Sink the shoulders means to loosen the shoulders so they hang down. If one is not able to loosen, the tip of both shoulders will raise, therefore the Qi will follow and also rise and the whole body is not able to generate power. Drop the elbows means the elbows point down with the idea of loosening and weighing down. If the elbows seem raised or suspended, then the shoulders cannot sink. Therefore the ability to release (power towards) the opponent does not go far. This is similar to the external styles discontinuous power."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

"Abaixar os ombros significa relaxar os ombros de maneira à que eles fiquem pendurados. Se não sé é capaz de relaxar, a ponta de ambos os ombros sobe, e por consequênia o Qi seguirá e subirá, fazendo com que o corpo não seja capaz de gerar força. Deixar cair os corovelos significa que os cotovelos apontam para baixo com idéia de relaxar e pousar um peso. Se os cotovelos parecem levantados ou suspendidos, então os ombros não podem se abaixar. Em consequência a capacidade de emitir em direção do oponente não será significativa. Isto é parecido com a situação de força discontínua dos estilos externos."

De Yáng Chéngfǔ (楊澄甫), baseado na tradução de Yang Jwing Ming (楊俊敏) apresentada no livro Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) e outras traduções em livros e na internet.

Contain the Chest and Arc the Back (含胸拔背) from The Ten Important Points of Tai Chi Chuan (太極拳十要) Conter o Peito e Arquear as Costas (含胸拔背) dos Dez Pontos Chave do Tàijíquán(太極拳十要)

含胸拔背

含胸者，胸略內含，使氣沉于丹田也。胸忌挺出，挺出則氣擁胸際，上重下輕，腳跟易于浮起。拔背者，氣貼于背也。能含胸則自能拔背，能拔背則能力由脊發，所向無敵也。

楊澄甫

"Contain the chest means the chest is contained slightly inward, allowing the Qi (氣) to sink to the Dan Tian (丹田). One should avoid the chest to stick out. If the chest sticks out then the Qi (氣) will be held within the chest area. It will result that the top will is heavy and the bottom is light, the heels are likely to float. Arching the back means that the Qi (氣) is adhering to the back. If one contains the chest, then one is able to arc the back. The ability to arc the back allows power to be emitted from the spine. There is no rival for those that can attain this."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

"Conter o peito significa que o peito é mantido ligeiramente para dentro, permitindo ao Qi de descer ao Dan Tian. Deve-se evitar que o peito se estufe para fora. Se o peito se estufa, o Qi (氣) permancerá na altura do peito. O resultado será que a parte de cima ficará pesada e a de baixo leve, e assim os calcanhares irão provavelmente flutuar. Arquear as costas significa que o Qi (氣) adere às costas. Se se contém o peito, é possível arquear as costas. A capacidade de arquear as costas permite que a força seja emitida à partir da espinha dorsal. Não há rival para aqueles que podem atingir este nível."

De Yáng Chéngfǔ (楊澄甫), baseado na tradução de Yang Jwing Ming (楊俊敏) apresentada no livro Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) e outras traduções em livros e na internet.

Internal and External Unify with Each Other (內外相合) from The Ten Important Points of Tai Chi Chuan (太極拳十要)Unificação do Interno e do Externo (內外相合) dos Dez Pontos Chave do Tàijíquán(太極拳十要)

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。

楊澄甫

"The actual Tàijíquán practice is in the spirit, this is reason it is said: «The spirit is the commanding general and the body follows the orders». If the spirit of vitality can be raised, natural movements will be agile and skillful and the postures are nothing more than insubstantial, substantial, opening and closing. Opening means that not only the hands and feet open, but also that the mind and the intention take part in opening. Closing means that not only the hands and feet open, but also the mind and the intention take part in closing. The ability to combine the internal and external in a unified Qi, then Taijiquan is complete."

By Yáng Chéngfǔ (楊澄甫), based on the translation by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

"A verdadeira prática do Tàijíquán está no espírito, e é por isso que se diz: «O espírito é o general, o corpo segue as ordens». Se a vitalidade pode ser elevada, movimentos naturais serão ágeis e hábeis; as posturas não passarão de insubstancial, substancial, aberta ou fechada. Abrir significa não apenas abrir as mãos e os pés, significa também que a mente e a intenção participam ao abrir. Fechar significa não apenas abrir as mãos e os pés, significa também que a mente e a intenção participam ao fechar. A capacidade de combinar o interno e o externo em um Qì unificado é que permite completar o Tàijíquán."

De Yáng Chéngfǔ (楊澄甫), baseado na tradução de Yang Jwing Ming (楊俊敏) apresentada no livro Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) e outras traduções em livros e na internet.

Top and Bottom Mutually Follow Each Other (上下相隨) from The Ten Important Points of Tai Chi Chuan (太極拳十要)

上下相隨

上下相隨者，即太極拳論中所云︰«其根在腳，發于腿，主宰于腰，形于手指，由腳而腿而腰，總須完整一氣»也。手動，腰動，足動，眼神亦隨之動。如是方可謂之上下相隨。有一不動，即散亂也。

楊澄甫

"The meaning of “top and bottom mutually follow each other” is in what the Taijiquan Treatise says: « The root of the movement is in the feet, it develops through the legs, it is ruled by waist, and manifested by the fingers. From the feet to the legs, and to the waist, it must be integrated with one completely unified Qi.» The hands move, the waist moves, the feet move, the eyes direction move accordingly. In this situation it can be said the top and the bottom mutually follow each other. If there is a place that does not move, then it can be called disordered."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

Connected and Continuous (相連不斷) from The Ten Important Points of Tai Chi Chuan (太極拳十要)

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，循環無窮。原所謂«如長江大海，滔滔不絕»，又曰︰«運勁如抽絲»，皆言其貫串一氣也。

楊澄甫

"In the external martial arts, the power (Jin) is a Post-Heaven's awkward power (Jin). In this kind of power (Jins) there is a beginning and an end. When the worn force (Li) has ended and the new force (Li) has not yet been generated, this is the moment when one can be taken advantage of. Taijiquan uses the intention (Yi) and does not use the force (Li). From the beginning until the end, it is uninterrupted. When it is completed, it is started again from beginning, going through endless cycles. This is stated by the old saying: “It is like the great Yangtze river, flowing without ending.” Another saying says: “Transporting the power (Jin) as spinning the silk.” All of this means that the power is connected through a unified energy (Qi)."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

The Insubstantial Jin leads the Crown Upwards (虛領頂勁) from The Ten Important Points of Tai Chi Chuan (太極拳十要)

虛領頂勁

頂勁者，頭容正直，神貫于頂也。不可用力，用力則項強，氣血不能流通，須有虛靈自然之意。非有虛領頂勁，則精神不能提起也。

楊澄甫

"The crown upward Jin means the head looks upright and the spirit reaches the crown. One should not allow to use force. The use of the force makes the crown stiff and the Qi and blood cannot circulate smoothly and fluidly. The Yi of the insubstantial must be present, agile, natural. Without the insubstantial Jin to lead the crown upward, then the spirit of vitality cannot be raised."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

Loose the waist (鬆腰) from The Ten Important Points of Tai Chi Chuan (太極拳十要)

鬆腰

腰為一身之主宰，能鬆腰然后兩足有力，下盤穩固﹔虛實變化皆由腰轉動，故曰︰«命意源頭在腰隙»，«有不得力必于腰腿求之也»。

楊澄甫

"The waist is the master of the entire body. If one is able to loosen the waist then the his two feet have power and the lower disk is steady and firm. The variations of insubstantial and substantial all originate from the waist's turning and movement. Therefore, it is said: «the origin of the life and intention (Yi) is in the waist.», «If one is in a place where it is not possible to use force (Li), then a solution must come from the the waist and the legs»."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

Use Intention, not Force (用意不用力) from The Ten Important Points of Tai Chi Chuan (太極拳十要)

用意不用力

太極拳論云︰«此全是用意不用力。»練太極拳全身鬆開，不能有分毫之拙勁，以留滯于筋骨血脈之間以自縛束，然后能輕靈變化，圓轉自如。或疑不用力何以能長力?蓋人身之有經絡，如地之有溝洫，溝洫不塞而水行，經絡不閉則氣通。如渾身僵勁滿經絡，氣血停滯，轉動不靈，牽一發而全身動矣。

楊澄甫

"The Taijiquan Treatise says: « All of these are using the Yi not the Li » (When) training Taijiquan, the entire body is loosening and opening, cannot have (even a) centimeter or millimeter's (i.e., slightly) clumsy Jin which (may cause) self bondage (i.e., clumsiness) due to the delay and stagnation (of the Qi and blood circulation) within tendon, bones and blood. Then, (you) can be light, agile, varied, and round as wished. (You) may doubt, how can you grow power without muscular force? It is because the Jing and Luo (i.e., primary and secondary Qi channels) in the human body are like streams and ditches. When the streams and ditches are not blocked, the water will flow (smoothly), and when the Jing and Luo are not shut off, the Qi will transport (easily). If there is a stiff Jin (applied on) entire Jing and Luo (system), the Qi and blood will be stopped or stagnant and the turning and movement will not be agile. (When this happens,) once a place is pulled, the entire body moves. "

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

Discriminate Insubstantial and Substantial (分虛實) from The Ten Important Points of Tai Chi Chuan (太極拳十要)

分虛實

太極拳術以分虛實為第一義，如全身皆坐在右腿，則右腿為實，左腿為虛﹔全身皆坐在左腿，則左腿為實，右腿為虛。虛實能分，而后轉動輕靈，毫不費力﹔如不能分，則邁步重滯，自立不穩，而易為人所牽動。

楊澄甫

"The discrimination of insubstantial and substantial is the most important content in Taijiquan. If the entire body is all sitting on the right leg, then the right leg is substantial and the left leg is insubstantial. If the entire body is all sitting on the left leg, then the left leg is substantial and the right leg is insubstantial. When the insubstantial and substantial can be discriminated, then the turning and movement can be light and agile, without wasting too much power. If (they) cannot be discriminated, then the stepping is heavy and stagnant, the self stance is not steady and can be pulled and moved easily by the opponent."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet

Seeking calmness in the movements (動中求靜) from The Ten Important Points of Tai Chi Chuan (太極拳十要)

動中求靜

外家拳術，以跳躑為能，用盡氣力，故練習之后，無不喘氣者。太極拳以靜御動，雖動尤靜，故練架子愈慢愈好。慢則呼吸深長，氣沉丹田，自無血脈僨張之弊。學者細心休會，庶可得其意焉。

楊澄甫

"The fist techniques of the external styles grant expertise in jumping and walking, use the Qi and Li until it is exhausted. Therefore, right after practice, everybody will be panting. Taijiquan uses the calmness to control the movements, though moving remain calm. Therefore, when practicing postures, the slower the better. When slow, then the breathing is deep and long, the Qi is sunk to Dan Tian. Consequently, there is no harmful problem like the blood vessels' expansion. The practitioners should ponder and comprehend it carefully, then can (they) obtain its meaning."

By Yáng Chéngfǔ (楊澄甫), based on the translation by by Yang Jwing Ming (楊俊敏) presented in the book Tai Chi Secrets of the Yang Style (太極拳楊氏先哲秘要) and various translations on the internet