The study of Tai Chi Chuan is more than repeating a series of slow, flowing movements. It is important to understand the principles behind the movements. In this way, practicing Tai Chi strengthens the body and the mind, while bringing balance to our lives. The key is to use what you learn in class to live life more fully.
These principles apply to everything we do and can change how most of us live. Our lives involve almost constant movement—the way we breathe, walk, and talk. Even how we experience emotions and how our face moves when we speak. When we examine the way we move, we begin to look at the way we do everything.
The principle of sink and root is one you hear repeatedly. This is a way to let go of any unnecessary effort that we are exerting. Sink and root can have many levels of meaning. On a physical level, sinking is an expression of song or relaxation. When we allow our weight to sink down through our legs and feet, and into the ground, our attention sinks down into our bodies. The lower half of the body should feel heavy, while to top half feels light. We become aware, alive, and responsive. This may be responsiveness to changes in a job, health, or relationships. It provides us with a willingness to engage and deal with whatever happens, without tensing, and/or putting up a wall.
The principle of empty step is moving with purpose, but without momentum, so that we can change direction as required or desired. For many people, walking is a kind of active falling. We don’t realize we are using momentum until a change in direction is required. In empty stepping, the leg with which we are stepping can either land, or not, as long as we have a strong root. Learning how to step without weight can teach us a lot about how we move in our lives. Many times we are on autopilot and have trouble responding to unexpected circumstances. Empty stepping allows us to quickly change course.
The principle of erect posture, from the top of the head down to the tailbone, with a gentle feeling of elongation, helps you to look and feel more alert. In order to relax your muscles, your skeleton must be aligned correctly. Correct alignment also improves blood and qi flow, while decreasing or eliminating back and muscle pain. If your posture is erect, your breath should move in and out of the abdomen effortlessly.
Use the mind and not strength. In other words, use intention, not will, effort, or force. At times, you need to let things occur naturally rather than with force (Wu-wei). Gentleness develops strength. Don’t use force, because as Feldenkrais trainer Mark Reese says, “If you try even harder, you could make that impossible!.” Instead, try using precision, deflection, or diffusion,.
We have looked at several principles pertaining to our physical body. In the next blog, we will look at the psychological principles and how they affect our everyday lives. In the meantime, here are two things to remember on your Tai Chi journey: everything contains Yin and Yang (which are in constant change) and everything contains qi. It’s all about balance.
So let’s not take ourselves too seriously. And don’t forget to laugh and smile!