Mindful Tai Chi

I was doing my forms today and I realized that my mind had wandered and I had completely lost track of where I was. I had no idea which form was next. I had to stop and start over at the last form I remembered doing.

After I finished, I sat down and thought about what had happened. All I could figure was that my mind had wandered so far away that I completely lost track of what I was doing. I have no idea where my mind wandered, but it traveled pretty far. My meditation teacher always talks about learning how to be fully present, to be aware of what is happening right now. Obviously I wasn't present in what I was doing.

Think how funny it would have been if this had happened in front of a class. I would have laughed so hard that they would have thought that I had gone crazy.

This is one of the wonderful things about my tai chi practice. It helps develop the focus and intention that are so important to success, however we choose to define success.

Remember, tai chi is supposed to be fun. Tomorrow will be another day. I promise to try to be more present. I don't guarantee results, I only guarantee to try.

Note: I have written a more extensive article on this topic for a recent issue of Yang-Sheng magazine.

© 2013 Eric Borreson

Kuas and Shoulders

Kua (kuà - 跨) is a term that is usually translated as hip. In my practice I usually refer to the kuas as the area where the upper leg attaches to the abdomen (inguinal fold). A tai chi teacher will keep reminding the students to relax the kuas. It means to loosen the hips to allow the kuas to open and close as we move from side to side as the spiral force moves us.

Why should we care? It's all about the shoulders (among other things). Beginners use the shoulder muscles to move the arms. Think about something like Cloud Hands. It doesn't matter what style. Step out to the side, shift the weight, move the arms. All separate actions.

With more practice and instruction, the student learns to use spiral force to rotate the dan tien and open and close the kuas. Read more about spiral force here. The kuas are the linkage that transfers power from the ground to the upper part of the body.

Now the motion of Cloud Hands is different. Step out, spiral the force from the ground to rotate the hips, use that force to rotate the dan tien and the rest of the abdomen, and use that motion to pull the arms along with the weight shift.

Cloud hands becomes a whole body motion, with relaxed kuas and shoulders. It's a very different kind of motion. And it started because of relaxed kuas and force spiraling out  of the ground.

© 2013 Eric Borreson

Tuck Your Tailbone

A tai chi teacher will tell the students to "tuck your tailbone". What the heck does that mean? Our spine is an essential part of our posture and our health. When your teacher talks about your tailbone, it's about posture. However, I have seen students get into some really grotesque postures when learning about this.

I have developed a simple technique to help students understand this. This takes some sensitivity, so I don't even mention this to beginners. Beginners don't have the ability to understand or even sense what is happening to their bodies.

Start with a partner facing you. Stand in bow stance with most of your weight on the front leg. It doesn't matter if it is right or left bow stance.

For whichever foot is forward, bring the hand on the same side forward with the back of the hand facing your partner. Bring your other hand to the first one with the base of one hand connected to the base of the other. Press your hands gently forward with your partner pushing against your hands. The object of this is for your partner to match your force and keep you from moving. Be very cautions with this. Don't push too hard or you can hurt your back. Keep the forces balanced.

Now, slowly extend your tailbone and butt toward the rear. Another way to say this is to describe it as pulling in your lower lumbar vertebrae. Pay close attention and you will be able to feel where the force manifests in your lower spine. As you extend your tailbone, the force should move higher up your lower spine.

Now, reverse it and slowly pull in your tailbone and butt toward the front. This straightens your lower spine and "tucks your tailbone". You will find this time that the force moves down your spine. At some point, the force will disappear from your spine and travel down your back leg and into the ground. Your partner can now push harder and will not be able to move you.

This is what your teacher means by tucking the tailbone. You need to identify exactly what this means for each form during your forms practice. This improves your ability to deliver and receive force and it protects your back. And it's all because you tucked in your tailbone.

© 2013 Eric Borreson

Note: There is more about this topic in my article "Tai Chi Stepping".