Sometimes there is value in going back to the beginning and
focusing on the basic forms again. Let's take a look at the opening form of tai
chi single-hand practice. I primarily practice Sun style tai chi, so that is
what I discuss below. Different styles of tai chi use slightly different
movements in this form, but they all have the basic principles in common.
When new students begin learning tai chi, they have a very
limited understanding of using their body and breath together to calm the mind.
This 3 4-part series of articles is intended to help them start to develop an
understanding of some of the deeper principles of tai chi.
Description of the Movement
Stand with your heels together with your toes pointing out
at about a 45° angle with your arms hanging at your sides. Keep your knees soft
and don't lock the joints. The motion starts with simple movement created by
your arm muscles. Slowly swing your arms out toward the front, with the palms
facing each other. Bring your hands up to about shoulder height. As your hands
get close to full height, turn your fingers slightly upward by bending your
wrists.
Bring your hands back down through the same path they used
to travel upward. As your hands drop to about waist level, start to pull your
hands in toward your waist. Start to shift your weight onto your right leg. As
your hands reach your waist, your weight should all be on your right leg. Bring
your hands up along your abdomen (not touching) to about chest height. At the
same time, start to step forward with your left foot. Place your left foot with
no weight on it (empty).
Start to shift your weight forward onto the left foot. At
the same time, extend your hands forward, keeping your palms facing each other.
As your hands extend, step forward with your right foot, timing it so that you
finish your hand movements at the same time you finish your stepping and weight
shifting.
As you bring your hands up along your abdomen, bend your
elbows to move your hands instead of lifting your shoulders. As you extend your
hands, keep your elbows below your wrists to keep the shoulders relaxed.
Remember the 70% Rule
Estimate your greatest ability to perform an exercise.
Practice at only 70% of that level. This is not a competition. If it hurts,
stop immediately. Apply this rule to everything in taiji, from how far you
stretch, to how many repetitions, and to how long you practice. As you become
more familiar with the forms and with your own body, you can gradually increase
this number.
Control Your Movements
A good first principle at this stage is to learn to control
your movements so they are slow, smooth, and continuous. You should move as
though there is a gentle resistance. Think of your qi flow as a river. As it
flows downhill, it gathers strength. Keep your movements slow, smooth, and
continuous to smooth the progress of the qi flow.
Posture and Body
Alignment
Another way to think
about controlling your movements is to work on body alignment. Being
upright is very important, but it is not as simple as it seems. A way to approach
it is to think of your spine as a string. Imagine gently stretching the string
from both ends. Being upright provides the internal organs with more space.
Slightly tuck in your chin to straighten your spine.
Next week, I will continue this discussion by adding in some
more of the basic principles of tai chi. This will add more depth and enjoyment
to your tai chi.
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