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?
Sunday, December 25, 2011
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.
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.
Sunday, December 4, 2011
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.
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.
Saturday, October 22, 2011
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
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
Sunday, October 2, 2011
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
Friday, September 30, 2011
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.
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.
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