Refining Internal Movement and Understanding Repulse Monkey in Tai Chi

In our recent class, we began by returning to the fundamentals — specifically, the practice of the up-and-down movement, which lies at the heart of many Tai Chi principles. Although this movement may appear simple, its internal refinement offers a deep well of learning.

We explored why, in dedicated energy training exercises, we use approximately three inches of vertical movement in this practice, whereas during the form itself, the visible rise and fall is usually far subtler — often around an inch or less. The reason for exaggerating the range in training is to develop sensitivity and awareness. By working with a larger movement in standing or preparatory exercises, we can more clearly feel the process of sinking and releasing, as well as the effect this has on the whole body.

We discussed how awareness of certain key points on the body is critical here — and not only the well-known points such as Bai Hui (at the crown of the head) and Yongquan (the bubbling wells at the soles of the feet). Developing a sense of how energy can move through less commonly focused areas gives us a fuller experience of connection. As we sink, release, and rise again, the body should not feel segmented. The energy should move in all directions — downwards, upwards, and laterally — creating a sense of integration. This whole-body awareness allows force to travel without interruption, and prevents isolated or stiff areas from disturbing the movement.

We then moved into a detailed study of Repulse Monkey, a form movement that carries both martial and energetic significance. Historically, it is said to be the movement through which the legendary originator of Tai Chi, Chang San Feng, attained enlightenment. While the historical accuracy of this account may be open to interpretation, what is certain is that Repulse Monkey holds profound internal value.

Energetically, the repeated stepping back and releasing in Repulse Monkey supports the cultivation and strengthening of the Kidney energy. From a health perspective, the Kidneys are seen in Chinese medicine as the root of vitality and longevity. The backward stepping motion encourages sinking into the rear foot while keeping the spine upright and relaxed. This in turn supports the smooth upward flow of energy along the spine — sometimes referred to as the "governing vessel" pathway — which nourishes the brain and calms the mind.

We paid particular attention to how to step backwards correctly, a detail that can easily be overlooked but which greatly affects the internal effect of the movement. Rather than simply moving the foot back, we worked on stepping with an outward intention through the heels. This small but significant action helps to open the Hui Yin — the perineum point — which plays a crucial role in the circulation of internal energy. This understanding was emphasised by the late master Cheng Man-Ching, who revealed how this outward intention allows energy to rise up the spine smoothly, rather than collapsing downward or dispersing.

Through these explorations, we deepened not only our physical practice but our understanding of how Tai Chi supports both health and internal cultivation. Movements that might appear simple on the outside, such as Repulse Monkey or the up-and-down practice, reveal profound teachings when approached with attention and care.