Tai Chi Chuan means grand ultimate boxing and is a traditional form of martial arts. However, this martial art system is based on softness overcoming hardness. Tai Chi Chuan is practiced in a slow circular prearranged pattern, referred to as a "form". The reason Tai Chi Chuan is done slowly is twofold: 1/to develop softness; 2/to cultivate internal energy.

There are five major styles of Tai Chi Chuan, Chen, Yang, Wu, Sun and Woo styles, all of which have different forms and slight variations on the development of cultivating internal energy. At the OCI, Nicola Lomangino teaches classical Yang style Tai Chi Chuan, which consists of short and long slow forms, slow knife and sword forms, fast long form, and fast stick, knife and sword forms.

Partner training includes push-hands, stationary, moving and free-style. There is also a two person fast form. Tai Chi Chuan solo forms cultivate internal energy whereas the two-person practice emphasizes application of internal energy.

There is a saying in the Tai Chi Chuan classics "looks like cotton but feels like lead". This statement refers to internal energy being the prime force opposed to physical strength. Tai Chi Chuan strengthens the weak by cultivation of internal energy, smoothes rigidity by the practice of the circular, flowing movements, and relaxes tension through its intrinsic softness. Through diligent practice of Tai Chi Chuan you will acquire peace of mind and a relaxed body. Tai Chi Chuan has proven effective in relieving many of the chronic diseases associated with the circulatory, digestive and respiratory systems, as well as improving balance and coordination.

There are thirteen important rules that must be followed in order to develop high level Tai Chi Chuan. As follows:

1. Set the shoulders down and lower the elbows.
2. Hollow the chest and raise the back.
3. Keep the energy leisurely down to the chamber of essence (3 body inches below the navel) by hollowing the chest and loosening the waist. The chamber of essence is the place where the energy is cultivated and stored. After a long time of practice, the potential energy forms a forceful charge which when required can be sent out to attack or defend.
4. Keep the head upright and the body well balanced.
5. Loosen the waist.
6. Shift the center of gravity as required.
7. Every part of the body is well coordinated.
8. Do not exert force but the intention is there.
9. Action and intention should be in harmony.
10. Intention and internal energy should be in agreement.
11. Action is included in inactivity.
12. Action and inactivity should be well coupled.
13. All movements should be performed in a rhythm and follow one another evenly without any jerky motion as silk is drawn from cocoons.