The first question you may ask is: What is flow in Tai Chi? How is it defined? Is it internal, external, or both!
One of the best descriptions I have come across: “a state of continuous, seamless movement that harmonizes the body, breath, and mind, allowing for the natural and unimpeded circulation of chi (life energy)”.
How do we recognize flow in Tai Chi? This is often misunderstood by students, as well as some practitioners. They seem to think that continuous movement equates to flow. Not necessarily! Perhaps the movements are continuous, but are they circular, fluid, synchronized, effortless, and unending? There are so many factors that are involved in “flow”. One major factor is intention. To “flow”, you must move with intention. When the mind leads the body, Qi will follow.
We’ll look at some important points of flow throughout this blog.
Let’s talk about intention and the mind first:
An important point: You cannot force “flow”. It won’t happen if you use strength. Qi flow is restricted by muscular force. Instead, the practitioner must use the mind. First, you must visualize the movement and then let your mind (Yi) lead and control your body. Your Qi will follow. However, the whole body must be relaxed to enable a free flow of Qi. When the mind is tranquil and the body relaxed, the movements will be gentle, graceful, light, nimble, circular, and spontaneous.
It is important to listen to what your body is doing (not just with your ears) and follow it. Of course, following means not leading, and you absolutely need to be “in the moment”, not thinking about how you look to others or what you are making for dinner tonight. When you focus on the present, your mind and body will release any stress and tension. Every weight shift or movement of the body, whether it’s a step forward or a sweep of the hand/arm, should be done with purpose and mindfulness.
What about breathing?
Breathing should be deep and relaxed which will increase the amount of oxygen going to the body and brain. If you let your breath flow along with your movements, you should be able to get them in sync. With practice, you will feel when your breath and movements are out of sync because your movements will be fragmented. The goal is to maintain a continuous, relaxed, even flow of breath.
It goes without saying that the breath should never be forced. Slowing down your movements (within reason), allows your breathing to be deep, long, calm, and slow. Qi will then be able to sink to the Dantian, which will provide a soothing, calming effect on the body and mind.
Let’s talk about movements, alignment, and posture.
We talked about slowing down above. Slowing down helps you to move gently through the transitions. It also improves your awareness and enables precise control of your movements. By slowing down, ligaments (and tendons) in the ankles, knee, and hips get stronger, which helps you to “glide” from one move to the next.
It is important to remember that in Tai Chi when one part moves, all parts move. When one part stops, all parts stop. Movements must be connected, without abrupt stops, so that the transition between postures is smooth and fluid. Consistent practice is required to improve your skill in transitioning smoothly from one movement to the next. Short practice sessions are more effective than longer, though infrequent, ones. Your movements, balance, and focus will then become effortless. Your rhythm will become meditative. When the body and mind are unified and harmonized, flow will be at its best.
It’s very important for you to maintain a “strong connection between your posture and the ground”. Keep your spine straight, and your head and tailbone facing opposite directions. A relaxed posture helps body connection and allows your Qi to sink to your lower Dantian. If your elbows and shoulders are not lowered and relaxed, Qi will rise and decrease the power in your whole body. A smooth flow of Qi helps movements become controlled and coordinated and ensures that (as I am sure everyone has heard) your Tai Chi movements “flow like a river”.
Tai Chi theory states that “the root is in the feet, the force is issued through the legs, controlled by the waist and expressed in the hands”. This reminds us that movements depend on free movement of the waist. If your movements lack “vital force”, it is because of the waist. Obviously, you need to relax (Song) the waist to enable it to control the movements and allow the feet to form a firm base.
The feet, the legs and the waist require connection and harmony for there to be a continuous circuit of Qi. Connection and harmony are so important than if one part is not synchronized, the entire movement (and form) will become disconnected. By consciously sinking your weight down through your hips and legs, and relaxing your joints, you will improve your balance and stability. Again, keep in mind that movements should be initiated from your Dantian/center, not your limbs.
Tai Chi movements are circular and “well rounded”. Your limbs should be naturally extended. Joints are not locked, but relaxed and well rounded. I often see student’s (new and not-so-new) movements come to a stop (as if they land or settle). There are no sharp angles in Tai Chi (at least not in my experience). Occasionally, I see an arm held at 90 degrees like a cyclist signaling a turn. Instead, there should be a gentle arc in the arm. Good examples: Grasp Sparrows Tail, Brush Knee, White Crane Spreads Wings, and on and on.
What about weight? It is important that you are not double-weighted and able to distinguish between Xu (empty, insubstantial) and Shi (full, solid, substantial). Without a clear distinction between empty and full, your stance will not be rooted or balanced. Your movements will be unsteady, slow and clumsy.
Does tension interfere with flow? Absolutely. When tension and/or stress is released, the practitioner will become centered and energized. Internal energy and strength will improve when you relax your upper body, lower your shoulders and, soften your elbows and knees”.
Bottom Line: Through observation, many experienced, competent instructors can usually discern whether or not someone has flow; or whether they are only performing the choreography (going through the movements). That being said, do we always have flow when we are practicing? Wouldn’t that be nice! We are human beings and this is a stressful world we live in. So let’s just savor those times that our flow is “right on”. Only regular, frequent practices will improve the frequency and likelihood of this happening!
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Because Tai Chi focuses on harmony between the body, mind, and spirit, every movement is considered by some as a stroke on the canvas of balance and tranquility.