In my last blog, we covered the Essential Tai Chi principles from the crown of the head to the waist. Let’s now explore the waist and transition of weight from one foot to the other.
The waist is considered the commander of the body. It controls and directs all movement. The waist is also the source of qi. Whenever there is a lack of strength in your form, start by looking at your waist. There’s even a Chinese saying: “The wellspring of destiny lies in the tiny interstice of the waist.”
But keep in mind that the Chinese “waist” is not where you wear your belt. It is the area surrounding, and including, the pelvis. This includes the dantian (your body’s center of gravity and internal energy) and the “kua.” Perhaps you’ve heard your instructor mention kua, which is the area where the top of the femur is linked to the pelvis, including the hip crease where the thigh connects to the torso.
According to Yang, the waist is like a flywheel or steering wheel for the energy coming through the body. Think of your upper body as a cylinder resting on top of the pelvis, which acts as a tray supporting the upper body. In order to move the upper body, don’t twist, but rather turn the dantain and pelvic area. This, in turn, will move the upper body.
If the waist is relaxed, both legs will have strength, the feet will have power, and our lower body will be stable. When you are “song,” qi moves smoothly and powerfully. To “song” the waist is a natural state of being; relaxed but not collapsed. If the waist is not song, energy will not flow and movement will be cumbersome and slow.
Timing of movements is also very important. Never attempt to turn out a foot before turning at the waist.
We’ve talked about it in past blogs, but let’s talk a bit more about empty (insubstantial) and full (substantial) stepping. Separating empty from full is the number one rule in Tai Chi. If the whole body sits on the left leg, the left leg is deemed to be full and the right leg is empty. The alternation from empty to full steps derives from turning the waist.
Once you are able to distinguish full from empty, your movements will be nimble, light, and almost effortless. It is important to be able to load up on one leg from the other with an easy and smooth transition of weight. When you transition weight from one foot to the other, strive to move like a cat. The moving foot should be placed down lightly before shifting weight into it. While this can be done quickly or slowly, care should be taken to ensure that you are not caught with the weight evenly distributed between both legs.
A word of caution: Always position the foot carefully before transferring the weight. If you can lift the foot you just placed about an inch off the floor without jerking your entire body, you are moving correctly. If not, you probably haven’t completely separated the weight. And never let your weight fall into your foot as you move from one leg to the other. I often refer to this as “controlled falling.”
Keep working on the principles and integrate them into your practice and other aspects of your life. When practicing, focus your attention on the dantian and its movements, along with the transference of weight. If you lack strength, pay attention to the waist and lower limbs.
Exploring Essential Tai Chi Principles, Part 3 will cover the remaining principles.