The Sensation of Tai Chi Movement
The Tai chi hand form is generally appreciated for its soft, gentle, flowing movements; however, it can also be fast, direct and hard. It all depends on the intention of practice, martial, dance, relaxation, and meditation. At Foundation Tai Chi practice is generally about raising awareness of body consciousness through movement.
What is body consciousness or body sense awareness? Here we are talking about using the mind to be conscious of body sensation. One cannot successfully address a body's condition and its transformation without becoming conscious of the role that the mind has in every bodily activity.
At Foundation Tai Chi there is a focus on illuminating the awareness of ‘being’ in ones’ body, being in the movement of ones’ body, paying attention to the sensation of movement. This is achieved by guiding participants to ‘pay attention’ to the sensation of movement whether in warm up activities, Qigong, hand form or pushing hands. Participants are pointed towards following the momentum of the movement (from feet to knee, hip, waist,) being conscious of the sensation of movement in the transition from one posture to the next, and how intention and power is given expression.
Let’s take a simple movement like shifting the weight from the toes/ball of the foot to the heel as in rocking on the feet. Done as a small smooth movement this can be quite soothing. Participants are directed to feel how the sensation of movement will move up the legs as the body locates its centre (tan tien) just below the belly button. As the participant increases momentum the sensation of movement goes forward and up to the tan tien then bends back up to the head top. Moving on, the arms are allowed to rise with the momentum for a number of repetitions then when at just below shoulder height, the heels lower, the knees bend to lower the torso into the coccyx (squat). This exercise facilitates conscious centring and aligning the body. This is then developed into a ‘three gates’ rocking exercise – The three gates are located in the back of the torso and begin at the coccyx, above the kidneys, and finally in the neck and occipital bone in the back of the head. These three gates are called ming men, jia ji, and yuzhen, and each serves a different function in the transportation of energy through the body.
Moving on to the hand form, the beginner at each session is led through the first two or three styles making up the tai chi hand form (34 styles in the short hand form). To be precise this is the ‘Square Form’ rather than the ‘Round Form’. That is, each style is broken down into a count of 1, 2, 3, so that ‘Beginning style’ would be a count of 9, next, ‘Seven Star Style’ would be 3, and so on. This is a learning tool developed in the 1920/30s to manage large numbers in a class; students would hold a position while the teacher went round and made corrections. It’s still a very useful learning tool, like drawing or painting by numbers, it’s how you learn your alphabet, repeatedly scribing each individual letter before learning to join them up. There is also a tradition in internal martial arts of holding a posture/stance for a period of time, known as Zhan Zhaung (check out the free course on YouTube, ‘Stand Still Be Fit’).
There are other benefits from first learning the Square form. For one, it allows the learner to explore their distribution of body weight, for most of the hand form the weight is mostly on one leg so one has to distinguish full and empty (substantial and insubstantial, or ‘Yin’ and ‘Yang’). Then there is body alignment and sense of balance, how one shifts from one posture to the next posture, and the pace of movement. And holding the individual postures helps develops an appreciation of the need for a balanced/aligned and relaxed body that is rooted, i.e. allowing the weight to settle in the legs. This of course teaches endurance and develops strength, and is not without pain.
Once the learner is familiar with the square form they are introduced to the round form, often before they have finished the square form. Whereas in the square form the learner is concentrating on ‘doing’ the physical movements, in the round form one is required to ‘feel’ ones' way through the sequence of movements. Indeed some writers have likened each movement to a pearl strung to the next movement on the tai chi garland. And the Tai Chi Classics refer to the spine as hanging like a string of pearls with the head suspended from above. The key is for the joints and spine to be loose with relaxed extension. This is facilitated by relaxing the ‘nine joints’ – foot, ankle, knee, hip, waist, shoulder, elbow, wrist, hand.
The learned martial artist, Bruce Frantzis (Energy Arts), says of tai chi,
“Tai chi is one of the most sophisticated methods of integrated whole-body movement that humans have
created. All parts of your body are supposed to move together at the same relative speed. In all movements,
no matter how tiny, ideally each individual joint is directly and simultaneously linked to and moves in
coordination with every other joint in the body.”
Take for example the transition from ‘Grasping Birds Tail’ style to ‘Single Whip’ style; the right leg is in front (one foot length and shoulder width) with foot pointing forward and the right knee directly above the toes (never beyond the toes). The hips and torso are turned to left 35% with the right arm extended with the palm in line with the nose and spine. Lift the weight up onto the heel of the right foot and rotate foot, leg and torso (as one) left 45%, the right palm rotating left and up. The waist and right arm continue the momentum left to 75% and the right foot is placed back down right (45%) pulling back the waist and arm, the right palm rotating down into a beak formed by the thumb, index and second finger. The momentum of the movement is now shifting right pulling the left hip and leg to the right.
Note that the waist can only turn so far right or left comfortably before there is stress from over-extension and has to seek equilibrium. Similarly, if we overstretch a strike or push forward then we lose power and become vulnerable. The art is in being able to follow the momentum of the movement to a comfortably conclusion that is also a new beginning with the redirection of the flow into the next movement/style. So, continuing the transition from Grasping Bird’s Tail to Single Whip above; the momentum is now rightward with the weight on the right leg which allows lifting the left leg and extending it back and behind the right foot. Putting the left foot down pulls the weight left and we settle into a ‘Horse Stance’ with the waist also turning left and the left arm in unison sweeping left and slightly behind; sinking down into the tan tien the left arm is trust 45% left.
I like to end the session with some movements from tai chi Qigong (Shibashi). ‘Qi’ in Qigong refers to an internal energy system (the basis of Chinese medicine) which travels through a network of meridians or pathways feeding the internal organs. Qigong movements (e.g., three Gates mentioned above) are directed at optimizing this system; just as we clear waterways and rivers of blockages and encourage a clear flow, so with the meridian system. The practice of Qigong works to regulate the flow of energy through the meridians by sinking the weight and aligning the body, attending to the breath, and soft rhythmic self conscious movement synchronized with the breath, expanding and contracting, up and down, opening and closing, with focus and intent. The practice of Qigong works to regulate the flow of energy through the meridians, ensuring you feel fresh, healthy and energized.
The Tai chi hand form is generally appreciated for its soft, gentle, flowing movements; however, it can also be fast, direct and hard. It all depends on the intention of practice, martial, dance, relaxation, and meditation. At Foundation Tai Chi practice is generally about raising awareness of body consciousness through movement.
What is body consciousness or body sense awareness? Here we are talking about using the mind to be conscious of body sensation. One cannot successfully address a body's condition and its transformation without becoming conscious of the role that the mind has in every bodily activity.
At Foundation Tai Chi there is a focus on illuminating the awareness of ‘being’ in ones’ body, being in the movement of ones’ body, paying attention to the sensation of movement. This is achieved by guiding participants to ‘pay attention’ to the sensation of movement whether in warm up activities, Qigong, hand form or pushing hands. Participants are pointed towards following the momentum of the movement (from feet to knee, hip, waist,) being conscious of the sensation of movement in the transition from one posture to the next, and how intention and power is given expression.
Let’s take a simple movement like shifting the weight from the toes/ball of the foot to the heel as in rocking on the feet. Done as a small smooth movement this can be quite soothing. Participants are directed to feel how the sensation of movement will move up the legs as the body locates its centre (tan tien) just below the belly button. As the participant increases momentum the sensation of movement goes forward and up to the tan tien then bends back up to the head top. Moving on, the arms are allowed to rise with the momentum for a number of repetitions then when at just below shoulder height, the heels lower, the knees bend to lower the torso into the coccyx (squat). This exercise facilitates conscious centring and aligning the body. This is then developed into a ‘three gates’ rocking exercise – The three gates are located in the back of the torso and begin at the coccyx, above the kidneys, and finally in the neck and occipital bone in the back of the head. These three gates are called ming men, jia ji, and yuzhen, and each serves a different function in the transportation of energy through the body.
Moving on to the hand form, the beginner at each session is led through the first two or three styles making up the tai chi hand form (34 styles in the short hand form). To be precise this is the ‘Square Form’ rather than the ‘Round Form’. That is, each style is broken down into a count of 1, 2, 3, so that ‘Beginning style’ would be a count of 9, next, ‘Seven Star Style’ would be 3, and so on. This is a learning tool developed in the 1920/30s to manage large numbers in a class; students would hold a position while the teacher went round and made corrections. It’s still a very useful learning tool, like drawing or painting by numbers, it’s how you learn your alphabet, repeatedly scribing each individual letter before learning to join them up. There is also a tradition in internal martial arts of holding a posture/stance for a period of time, known as Zhan Zhaung (check out the free course on YouTube, ‘Stand Still Be Fit’).
There are other benefits from first learning the Square form. For one, it allows the learner to explore their distribution of body weight, for most of the hand form the weight is mostly on one leg so one has to distinguish full and empty (substantial and insubstantial, or ‘Yin’ and ‘Yang’). Then there is body alignment and sense of balance, how one shifts from one posture to the next posture, and the pace of movement. And holding the individual postures helps develops an appreciation of the need for a balanced/aligned and relaxed body that is rooted, i.e. allowing the weight to settle in the legs. This of course teaches endurance and develops strength, and is not without pain.
Once the learner is familiar with the square form they are introduced to the round form, often before they have finished the square form. Whereas in the square form the learner is concentrating on ‘doing’ the physical movements, in the round form one is required to ‘feel’ ones' way through the sequence of movements. Indeed some writers have likened each movement to a pearl strung to the next movement on the tai chi garland. And the Tai Chi Classics refer to the spine as hanging like a string of pearls with the head suspended from above. The key is for the joints and spine to be loose with relaxed extension. This is facilitated by relaxing the ‘nine joints’ – foot, ankle, knee, hip, waist, shoulder, elbow, wrist, hand.
The learned martial artist, Bruce Frantzis (Energy Arts), says of tai chi,
“Tai chi is one of the most sophisticated methods of integrated whole-body movement that humans have
created. All parts of your body are supposed to move together at the same relative speed. In all movements,
no matter how tiny, ideally each individual joint is directly and simultaneously linked to and moves in
coordination with every other joint in the body.”
Take for example the transition from ‘Grasping Birds Tail’ style to ‘Single Whip’ style; the right leg is in front (one foot length and shoulder width) with foot pointing forward and the right knee directly above the toes (never beyond the toes). The hips and torso are turned to left 35% with the right arm extended with the palm in line with the nose and spine. Lift the weight up onto the heel of the right foot and rotate foot, leg and torso (as one) left 45%, the right palm rotating left and up. The waist and right arm continue the momentum left to 75% and the right foot is placed back down right (45%) pulling back the waist and arm, the right palm rotating down into a beak formed by the thumb, index and second finger. The momentum of the movement is now shifting right pulling the left hip and leg to the right.
Note that the waist can only turn so far right or left comfortably before there is stress from over-extension and has to seek equilibrium. Similarly, if we overstretch a strike or push forward then we lose power and become vulnerable. The art is in being able to follow the momentum of the movement to a comfortably conclusion that is also a new beginning with the redirection of the flow into the next movement/style. So, continuing the transition from Grasping Bird’s Tail to Single Whip above; the momentum is now rightward with the weight on the right leg which allows lifting the left leg and extending it back and behind the right foot. Putting the left foot down pulls the weight left and we settle into a ‘Horse Stance’ with the waist also turning left and the left arm in unison sweeping left and slightly behind; sinking down into the tan tien the left arm is trust 45% left.
I like to end the session with some movements from tai chi Qigong (Shibashi). ‘Qi’ in Qigong refers to an internal energy system (the basis of Chinese medicine) which travels through a network of meridians or pathways feeding the internal organs. Qigong movements (e.g., three Gates mentioned above) are directed at optimizing this system; just as we clear waterways and rivers of blockages and encourage a clear flow, so with the meridian system. The practice of Qigong works to regulate the flow of energy through the meridians by sinking the weight and aligning the body, attending to the breath, and soft rhythmic self conscious movement synchronized with the breath, expanding and contracting, up and down, opening and closing, with focus and intent. The practice of Qigong works to regulate the flow of energy through the meridians, ensuring you feel fresh, healthy and energized.