The Lower Dantian ( Your Center )

The lower Dantian is considered to be the foundation of rooted standing, breathing, and body awareness in Tai Chi, Chi Kung and the Internal Martial Arts. The Dantian has been described to be "like the root of the tree of life". It is said to be located 3 finger widths below the navel and 2 inches inside the body.

Taoist and Buddhist teachers often instruct their students to center the mind in the navel or lower Dantian. This is believed to aid control of thoughts and emotions. Acting from the Dantian is considered to be related to higher states of awareness.

 
compiled by Empire Tai Chi Inc.

Three Aspects of Studying Tai Chi

The study of Tai Chi' Chuan primarily involves three aspects:

• Health: An unhealthy or otherwise uncomfortable person may find it difficult to meditate to a state of calmness or to use Tai Chi as a martial art. Tai Chi's health training, therefore, concentrates on relieving the physical effects of stress on the body and mind. For those focused on Tai Chi's martial application, good physical fitness is an important step towards effective self-defense.
• Meditation: The focus and calmness cultivated by the meditative aspect of Tai Chi is seen as necessary in maintaining optimum health (in the sense of relieving stress and maintaining homeostasis) and in application of the Tai Chi forms as a soft style martial art.
• Martial art: The ability to use Tai Chi as a form of self-defense in combat is the test of a student's understanding of the art. Tai Chi Chuan is the study of appropriate change in response to outside forces, the study of yielding and "sticking" to an incoming attack rather than attempting to meet it with opposing force. The use of Tai Chi as a martial art is quite challenging and requires a great deal of training.

 
compiled by Empire Tai Chi Inc.

What Moves First ?

Two ( of many ) Important Principles to keep in mind:

Keeping these two principles in mind when doing / practicing will help minimize the gross memorization Challenge.

1. All movements start from a movement from your center. Either an expansion, fold, bend, rotation ( with hips stable and front ). Your arms and legs have no motor of their own.

2. When your center moves .. whatever is not rooted will move. ( one thing moves, everything moves )

Example: In the Wu Chi - Tai Chi ( simplified introductory form ), when in Wave Hands Like Clouds Right, going into Roll Back. If you are weighted ( substantial ) on your Right, because you have turned and shifted Right … when you turn Left, keeping substantial Right, and with Hips front, your Left leg will be moved back and the virtual ball you are holding will be carried across your body and down to your side and a shift will take place as the Left foot touches the ground (under control).
This has all happened because you rotated your upper body left with your Right leg rooted

Example: From Grasp the Sparrows Tail, Ward of Left in the Traditional Yang Style, going into Grasp the Sparrows Tail, Ward of Right; the upper body turn to the Left creates a root ( 100% Left ) and creates the Holding Ball position ( a combination of turning and sinking ( with hips front ). The turn Right creates a step by the empty Right leg / foot and the empty arms and hands follow through 50 /50. The continued turn right transfers weight to 70% right ( a shift ) and the empty arms and hands follow. Keeping the Hips front allows for the Rotation of the center to create movement.

So … if you remember these principles it will help over come inertia and answer the MOST COMMON question asks by students… what moves first. Rotate and Shift / Rotate and Step. If you remain rooted ( substantial ), movements will / can be made under control while protecting the knee of the root leg.

The Empty Foot

This position is often illustrated and explained using positions such as White Crane Spreads it's Wings, which is a front suspended stance with the front of the foot on the ground and weightless, or Play the Chinese Guitar which has the front heel on the ground and weightless. However in my opinion "The Empty Foot " is best explained and illustrated in a movement such as Repulse the Monkey, right and left, where the entire front empty foot is on the ground.

This is more challenging than the empty suspended foot because with a toe or heel on the ground, albeit empty, the contact point of the foot is much more focused. In addition, the concept of the entire empty foot being on the ground goes to the much discussed interpretation of " What is a Ready Position " in Tai Chi?

The Tai Chi, Self Defense, Ready Position

The Tai Chi, Ready Position:

Tai Chi players are always ready to execute a movement for the purpose of defending themselves from an attack. The Wu Chi standing meditation position, discussed and describe on this Blog is basically the Tai Chi ready position when there is a " street related " perceived physical threat. The exception is one foot is 100% empty ... and fully on the ground (the empty foot ). Any potential aggressor should have no sense that you are prepared to fully respond. Fully rooted on one leg ... arms loose at side .. a totally yin appearance.... but fully aware of the distance between you and the threat. You should keep yourself as far out of reach as possible. Back up, keep backing up, circle know where an exit or path of retreat is. Arms down and trying to defuse the situation through your words, body language and position. However as a Tai Chi player you know that a turn of your center will immediately move your arms and the leg that has no weight on it. This should only occur when an aggressor has closed the distance to you and you have no where to retreat. Your response comes only when an aggressor has committed themselves. Their body will probably be out of control and they will be reaching for you ... take what is given.

90% of avoiding an attack is Awareness and Avoidance. 

Turning From the Center

Two Important Principles to keep in mind:


Keeping these two principles in mind when doing / practicing will help minimize the gross memorization challenge.

1. All movements start with a movement from your center. Either an expansion, fold, bend, rotation (with hips stable and front). Your arms and legs have no motor of their own

2. When your center moves .. whatever is not rooted will move.

• Example:  In the Wu Chi - Tai Chi ( simplified introductory form ), when in Wave Hands Like Clouds Right, going into Roll Back. If you are weighted ( substantial ) on your Right, because you have turned and shifted Right … when you turn Left, keeping substantial Right, and with Hips front, your Left leg will be moved back and the virtual ball you are holding will be carried across your body and down to your Left side and a shift will take place after the Left foot touches the ground (under control).

This has all happened because you rotated your upper body Left with your Right leg rooted

• Example: From Grasp the Sparrows Tail, Ward of Left in the Traditional Yang Style form, going into Grasp the Sparrows Tail, Ward of Right; the upper body turn to the Left creates a root ( 100% Left ) and creates the Holding Ball position ( a combination of turning and sinking ( with hips front ). The turn Right creates a step by the empty Right leg / foot and the empty arms and hands follow through 50 /50. The continued turn Right transfers weight to 70% Right ( a shift ) and the empty arms and hands follow. Keeping the Hips front allows  the Rotation of the center to create movement.

So … if you remember these principles it will help over come inertia and answer the question … what moves first? Rotate and Shift / Rotate and Step.  In addition,  If you remain rooted ( substantial ), movements will / can be made under control while protecting the knee of the root leg.

Learning Life Skills through Push Hands

Push Hands is the practice of applying the applications, energies and philosophy of the Art of Tai Chi Chuan with a partner.

Tai Chi players learn to sense, neutralize and emit controlled internal force with the help of each other. The concept of a Constant Transformation from Yin to Yang Energy is mutually supported.

There is much misunderstanding about this Art. Many who see it, mistake the play as aggressive fighting and unfortunately there are those who practice it that way. However the idea is to sense and follow your partner's energy without resistance in order to deflect the force without losing your balance. In addition, it increases your understanding of the Tai Chi form sequence.

Tai Chi push hands promotes dynamic balance in both mind and body and requires total mind-body co-ordination and awareness. It teaches us to move and respond appropriately to all incoming energies from all sources. Whether it be a strike, a verbal attack, injury, disturbing news etc.

Through Tai Chi form training and accentuated through cooperative partner exercises (Push Hands / Sensing Hands) the basic Tai Chi principle of Meeting Greater Force with Lesser Force becomes the physical manifestation of a metaphysical concept ... brought to life. Not by lecture or a temporarily controlled environment, but rather by physically experiencing the concept put into practice. Through doing and practicing ( more on THIS to come) ... this concept, Meeting Greater Force with Lesser Force, can become the automatic response to excessive force.


Compiled and edited by Empire Tai Chi Inc

Level 1 - Changing Direction Drill

1. Begin exercise in a forward stance. For the sake of these direction assume a left forward stance. Weight is Appx. 70% forward and 30 % back. Front foot is pointed straight and back foot is at an Appx. 45 degree angle. You are leaning forward (slightly) … at the waist, with the back of your head, middle of your hips and rear heel aligned.

2. Draw your hips under you shifting your weight 100% forward .. Allow your back heel to come off the floor with no weight on you back foot (Right) … the toes of your rear foot should be resting ( empty on the floor ). You are now 100% forward with your back straight to the floor ( no bend at waist ).

3. Keeping your weight 100% forward ( left foot ) … turn your right knee 90 degrees to the right …keeping the right leg weightless. You have now opened your right hip to the right.

4. Without looking at your feet ….. place your right heel approximately 3 inches in front of the toes of your right foot ( still weightless ). Now lower the front of your foot … so your entire foot is on the floor ….. and shift so you are balanced equally on each foot.

5. Your feet are at 90 degrees and your body is at 45° right.

EXTREMELY IMPORTANT THAT YOUR LEFT LEG HAS REMAINED 100% ROOTED … KNEE BENT AND NEVER COLLAPSING IN (TO THE RIGHT) OR COME FORWARD PAST THE FRONT OF YOUR LEFT FOOT. THIS IS PRIMARY GOAL OF THE DRILL.

6. Turn your upper body to the right which will gradually shift your weight onto your Right Leg as you turn. As weight shifts from the left leg to the right …. Allow your left foot to turn in to Appx. 45 degrees ( use your left heel as a pivot ) …. As you complete the shift ..lean forward slightly from the waist. You have now made a right turn

7. We will now repeat that exercise from the right forward stance, which you are now in, and make a left turn.

8. Draw your hips under you shifting your weight 100% forward .. Allow your back heel to come off the floor with no weight on you back foot (Left) … the toes of your rear foot should be resting ( empty on the floor ). You are now 100% forward with your back straight to the floor ( no bend at waist ).

9. Keeping your weight 100% forward ( right ) … turn your left knee 90 degrees to the left…keeping the left leg weightless. You have now opened your left hip to the left.

10. Without looking at your feet ….. place your left heel approximately 3 inches in front of the toes of your left foot ( still weightless ). Now lower the front of your foot … so your entire foot is on the floor ….. and shift so you are balanced equally on each foot.

11. Your feet are at 90 degrees and your body is at 45° left

EXTREMELY IMPORTANT THAT YOUR RIGHT LEG HAS REMAINED 100% ROOTED … KNEE BENT AND NEVER TURNING IN (TO THE LEFT) OR COME FORWARD PAST THE FRONT OF YOUR RIGHT FOOT. THIS IS PRIMARY GOAL OF THE DRILL ... ALONG WITH MAINTAINING A SHOULDER OR HIP  WIDTH STANCE AT ALL TIMES

12. Turn your upper body to the Left which will gradually shift your weight onto your Left Leg as you turn. As weight shifts from the right leg to the left …. Allow your left foot to turn in to Appx. 45 degrees ( use your right heel as a pivot ) …. As you complete the shift ..lean forward slightly from the waist. You have now made a left turn

Continue the drill making a series of right - left - right - left etc. etc. turns

Level 1 - Moving From the Center Drill

Basic Principles that apply to all movements.  Practice incorporating this core/basic principle into each movement of the Tai Chi Form

1. Knees are always slightly bent
2. Weight is more back than forward and knees are always aligned/over your feet.
3. Hips are facing front
4. Shoulders are down and relaxed
5. There is good spacing under your arms, as if an orange was there
6. All steps under control ( being able to stop at any time and be balanced )
7. Your height stays the same through all movements and is governed by the height you can maintain during the most challenging move
8. The pace of each move is the same and is set by the Preparation ( first move )
9. One thing moves everything ( not rooted ) moves.
10. All movements start from the center.

The Starting Position:
1. Feet are a fist width apart. Make this adjustment without looking down at your feet
2. Knees slightly bent and aligned/over your feet. Weight is more back than forward
3. Arms at your side just outside your body and slightly in front.
4. There is good spacing under your arms
5. Head is Suspended as if being held up by a string attached to a helium filled balloon

The Preparation Right:
1. Turn your upper body (only ) to the left ( Hips stay facing front) … and at the same time shift your weight to the left. NOTE: The goal is to make this ( all shifts ) throughout the entire turn.
2. Turn your upper body back to the front and while turning step to the Right onto the middle of your right foot, to a shoulder width stance. Your weight is balanced equally. NOTE: The goal is to make this ( all STEPS ) throughout the entire turn.
NOTE: A) Land on the middle of your foot.. Feel your whole foot on the ground before you shift your weight, to a 50/50 balanced position.

VISUALIZATION: As your are stepping visualize a very soft, small ball
( the size of a ping pong ball ) stuck to the middle of your foot. When your foot lands the middle of the ball is on the floor. As you shift your weight the ball compresses. If your toes are up, or your heel is up, or if you land on the side of your foot … the ball will squeeze out of the side of your foot …instead of compressing

Getting Back to the Starting Position:

1. Turn you upper Body to the Left and shift Left
2. (Here is a cognitive challenge) Turn you upper body Right .. to the MIDDLE… and bring your Right foot back (LEFT) to the starting position.

Movements 2. Preparation Left and Back to the Starting Position.
Same as above but opposite. Practice alternating Preparation R, L, R, L with each move flowing into one another.

Breathing and Tai Chi?

The question is HOW? Breathing for the general population, un-fortunately, has evolved into Thoracic breathing. Basically this means from the upper chest with less involvement of the diaphragm. Diaphragmatic breathing, also known as belly, pre-natal and baby breathing is what we do when we are born … and then spend a lifetime getting in the way of the natural  process. Sometimes this is caused by lung disease and the inability to take a deep breath. However the consensus is that stress is a major culprit. So, when a Tai Chi teacher says " just breathe naturally ", they are really implying don't think about your breathing, just  let your movements dictate your breath. as opposed to allowing your breath dictate the pace of the movements. However this only effects timing ..not quality. Trying to initially learn the movements and principles of Tai Chi is challenging enough without also trying to incorporate a specific breathing pattern. For this reason, we start every class, regardless of level or experience with 20 to 40 minutes of Chi Kung and include the specific breathing pattern and introduce/support diaphragmatic breathing. Hopefully 
"Just Breath Naturally" become Diaphragmatic. Once a student has become comfortable with the movements of a Tai Chi form ( as part of the corrections process )  we introduce a specific movement related breathing pattern. The goal is for the student to have principle intense movements, where the breath dictates the pace of the movements ... including emphasis on, softness, moving from the center, proper body alignment, functional relaxation and a specific breathing pattern that incorporates diaphragmatic breathing.  NOTE: Diaphragmatic breathing needs to be done with a relaxed abdomen. Anyone who has any type of abdominal medical history should consult with his/her personal physician before starting a diaphragmatic breathing program. This is an exercise and should be treated as such.

Yang Style Tai Chi Forward Stance

In Yang style Tai Chi your weight distribution is either 100% on one leg …. or a 70/30 weight distribution. A 50/50 weight distribution is only a transitional point ( connecting moves ). Sort of like  going through neutral when shifting gears manually. Your just passing through.

       When in a forward stance your weight is 70% front and 30% back. You are in minimum tuck. This means your back is straight (as in the image below) … but not straight to the floor. The back of your head, hip and heel are basically in a straight line (but not to the floor). If you were to roll your hips under you allowing your back to become straight to the floor, you would also be 100% weight forward / maximum tuck. From a forward stance, if you were to unfold your body
( backwards ), at 50/50 your hips would begin to roll under you and you would wind up in a 100% tuck … back suspended stance.

The Preparation - Not Just Separating Your Feet.

When performed at its highest level, every Tai Chi movement contains every principle of Tai Chi.  Personal growth and the benefit gained from doing Tai Chi relates to how full each move can become.  That means how many of the principles of Tai Chi are included and at what level are they being done.  Very often the Preparation is reduced to just separating one's feet.  When that is done slowly and under control, with no sense of falling into the step, one at least gets a balance credit.  However, many teachers allow this move to become a race to get ready.  Separate your feet so we can now start doing Tai Chi.  The fact is the preparation is a highly complex move with only the finish being " Feet Separated ".  Circling the upper body to create a shift, folding in two directions to move the empty leg back, counter circling to move  that leg to the left ...while unfolding to move the foot forward into a parallel position incorporating the concept of the Empty Foot ... and finishing the circle to temporarily (transition) being double balanced.  The upper body remains folded so as to lead immediately into the commencement. All of this happens while keeping ....hips to the front, expanding & contracting,  relaxing the shoulders, maintaining a solid root in the right leg with perfect knee over foot alignment.  Not Exactly Just Separating Your Feet. So ... slow down and get the benefit from every move.