One of my long-term Yang students asked this question recently. Great subject for a blog!
Stance
If we look at the broader picture, the “stance” is a primary, vital foundation of any martial art. It doesn’t matter whether your style is from Northern or Southern China, is external or internal, or is Chinese, Korean, etc. Obviously, stance training is very important for many reasons other than strengthening your leg muscles. It helps you develop and enhance your Qi (Chi), as well.
Stance training requires that you be calm and relaxed in order to hold a particular position for up to 20 minutes at a time. Of course, one must be patient in order to do this. Many practitioners believe that martial artists should practice both fixed and moving step training in order to balance both strength, flexibility, and agility. If one only practices a static stance, you will only be able to resist your opponent. However, if you wish to initiate an attack, being able to move is imperative.
Bow Stance
Tai Chi is the northern style of Chinese martial arts. Many styles (especially Yang) repeat Bow Stance many times throughout the Form. Actually, Bow Stance is the most frequently used of all Tai Chi stances, and are utilized in several different Tai Chi styles (Yang and Wu, for example). Obviously, there is some variation in how the weight is moved, and in the depth and/or length. The Chen Man Ching version slides the weight from the back to the front as though you are sitting on a swing. Tai Chi stances in the Wu style, Hao Style and earlier Yang Styles transfer the weight forward with a straighter posture, sort of like a falling tree. With this method, the practitioner must use their strength effectively while remaining grounded.
Here’s the best known Bow Stance explanation that I have come across: in Tai Chi the posture mimics an archer ready to shoot an arrow. AKA a classic archer’s stance. Although it is not that obvious, the front leg is bent like the drawn bow, while the back leg straight like the arrow. Okay, you have to use your imagination here. It’s important to keep the front shin “perpendicular” to the floor/ground. It is “under tension” and the hip joint (Kua) is open - meaning rotated externally). The knee tracks over (but never beyond) the foot. The usual weight distribution is 70% on the bent front leg, which acts as a stopper for the weight transportation.
As you might expect, there are many translations for what most of us know as “Bow Stance”: Gong bu (弓步; Gōng Bù) for one. If that’s not confusing enough, Gong Bu is also known as "Deng Shan Bu" (登山步; Dēng Shān Bù; aka mountain-climbing stance). And don’t forget about "Gong jiang bu" (弓箭步; Gōng Jiàn Bù; aka bow and arrow stance). No matter what you call it, Bow Stance is a stable, powerful, and rooted posture which is not only great for generating force, but also for absorbing or releasing energy in strikes and movements.
Let’s talk about the rear leg:
The rear leg is the axis that transmits the energy from the ground to the striking point. 30% of the weight should be on the supporting back leg, with the knee slightly bent, to keep the rear foot rooted. Some instructors say that though the rear foot points out at a 45 degree angle, the knee is extended but not bent. According to legend, in the old days, “Kung Fu stylists dragged a heavy rock tied to the back leg when they practiced moving bow stances”.
What is the function of the Bow Stance?
Bow stances are forward moving stances that place most of the weight and stress on the front leg. Bow Stance’s importance can’t be overstated or overemphasized. It is a foundational stance that builds stability, improves and enhances coordination, improves body awareness, and builds lower body strength. It also cultivates mental focus and relaxation of the upper body.
One of the reasons for its popularity is that it can apply and withstand tremendous pressure, while at the same time maintaining a solid root. The Tai Chi Bow Stance has a wide base. Power is generated by opening and closing the left and right hip joints (Kua). Practitioners should maintain a straight back and a relaxed upper body. The lower body engages in the movement.
Bottom line: it is a power stance that provides a stable base for both offensive and defensive moves. The Bow Stance allows the practitioner to weight shift efficiently and effectively in order to allow the practitioner to send out strong punches, palm, and other strikes. One can shift weight from the front to the back leg (or the other way around). This allows you to alternate between pushing and neutralizing force, with a rotation if you need it.
Alignment of the Three Tips
“Three tips align with each other” is a principle of kinetics, inherited by Tai Chi. Three Tips is a essential principle and traditional teaching method, for learning Bow Stance. “Three tips align with each other (三尖相照)” means: the tip of the hitting point, the tip of the nose, and the front leg thumb toe must be on the line.
Whether you use a palm or a fist, the point of hitting is on this line. Experts say that if you don’t understand the principle and have not experienced these tips, you have not mastered the Bow Stance. They assert that you could not “strike a powerful punch”. A belief held by many practitioners, is that if you can’t master the Bow Stance, you can’t “defeat” your opponent with a Tai Chi palm strike.
Bottom line: This is probably more information/explanation than many of you expected. However, it makes it easier to understand why the importance of the Bow Stance cannot be overstated or overemphasized.
A bit of advice: Relax, practice in front of a mirror to observe how your weight shifts, and be sure your posture is correct.
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https://www.youtube.com/watch?v=1HNf-qwrbQE
https://yangfamilytaichi.com/2015/08/29/bow-stance-of-traditional-yang-family-tai-chi-chuan/
https://www.google.com/search?q=bow+stance+youtube&oq=bow+stance