The ultimate purpose of Tai Chi is to cultivate the qi within us and to allow it to flow smoothly throughout the body. Movement (both internal and external) and intent have a direct impact on the flow of qi. Let’s explore these principles in depth.
Synchronized Movement: The upper and lower body must interact in constant connection, otherwise known as moving the body as a unit. Movement begins with the feet planted firmly on the ground (rooting from below the earth), is stabilized through the legs, commanded/directed by the waist, and expressed through the hands and fingers. Movement in any part of the body will affect the whole body. When movement of the feet, legs, waist, and hands are in unison, the eyes follow. This is considered complete coordination of the “above and below.”
The eyes are important to directing the energy. When the legs, waist, and hands move, the gaze moves along with them, soft and relaxed, but not focused on any particular point. Be aware of your surroundings.
A couple of words of caution about movement: watch the knees when in a forward stance, being sure that they don’t project beyond the toes. Sink and root instead of just bending the knees. Bending forward can also put a strain on the back. Be sure that you are ”suspended by the crown” and that your spine is correctly aligned.
Unity of the Internal and External: In Tai Chi, the mind, the body, and the breath come into a single focus. Breathe naturally through the nose with the tongue resting where the top teeth meet the roof of the mouth. Inhale air into the abdomen and contract the abdomen as you exhale. Young children naturally breath this way.
Tai Chi is often called “moving meditation” because of the mindfulness involved in the practice. The power in Tai Chi comes from the mind, not muscle. This is a concept that is hard to explain, particularly to the new practitioner. While the mind is the spirit that directs the flow of energy, the body must be relaxed so that the energy can travel through the body. Only a quiet mind can direct qi. Having a focused mind and a body that is free from tension builds inner strength from inside out.
Using tension or stiff force is like having a kinked hose, where water (or in this case energy) will stop or be reduced to a trickle. When practicing Tai Chi, let the entire body relax without any coarse strength or force. With concentration, the body follows the mind effortlessly and without interruption.
Continuity Without Interruption: The practice of Tai Chi is fluid, with each part of the body connected to every other part “like a string of pearls.” Movement should be balanced, coordinated, efficient, and precise. It should also be continuous and flowing. Move as against a gentle resistance in order to generate a soft inner power. When you practice, the slower the better so that your breathing becomes deep and long, the qi sinks to the dantian, and there is no constriction of the blood vessels.
Stillness: Even in movement, there is a sense of stillness and serenity with a current of immense power below. When we are open and aware, our qi can sink into the lower dantian. Open doesn’t just mean open arms and legs. The mental intent must be open along with the limbs. Close means closing the mental intent along with the limbs. With the external and internal in unison, physical exertion is prevented. Even in motion, the form appears tranquil.
With consistent practice, you will be able to feel the internal force and use it to generate more internal energy (qi). The result will be a more balanced mental and physical state, agility, and improved fitness. Regular practice will also lead to a state of tranquility and being in harmony with nature and the world.
If the movement or exercise system you are practicing doesn’t follow these principles, it is not, by definition, Tai Chi.