We talked about the location and importance of the Dantian in an earlier blog. So you already understand that when you are centered on the Dantian, you are rooted, centered, and grounded. Movement is generated in the Dantian and expressed by the hands. The resulting body awareness eases muscle tension, while connecting the head, chest, arms, and legs for easier motion. You probably already understand that moving from the Dantian is the key to all Tai Chi forms.
But, when your instructor tells you to move from the Dantian, do you know how to go about doing that?
Of course, I am talking about the lower Dantian, just below your rib cage and above your hip bone,. The lower Dantian is considered to be the foundation of standing, breathing, and awareness of the body - also described as “like the root of the tree of life.”
Moving from the Dantian doesn’t just happen, even when you practice form frequently. It requires practice, patience, and perseverance. Muscle tension, particularly in the shoulders, is what keeps most students from using the Dantian to move.
Here are a couple of drills to assist you in this endeavor:
Stand with your feet at least shoulder width apart (horse stance is even better), and sink your hips (kua). Make a circle with your arms in front of your abdomen and slow rotate side to side, using the abdomen, not the hips or legs.
Do the above move with a partner holding your thighs. Your partner will be able to tell if you are moving your hips or legs.
Sit on the edge of a chair, arms hugging yourself. Move slowly, rotating side to side from your waist only. Don’t let the movement come from your shoulders or arms. Your thighs and hips should not move on the chair. Take a peek at them, it is fairly easy to tell if they are moving.
This can be a difficult skill to learn but moving from the Dantian is what makes Tai Chi “Tai Chi”. This refinement will benefit all your movements. The Dantian stores a great amount of energy, which is why most martial artists and Tai Chi practitioners focus on it to ignite their entire body.
Here’s an experiment to try, if you like: Focus on the top of your head and have someone try to push you over. Fairly easy, isn’t it? Now, in the same stance, focus your concentration on the Dantian, and have the same person try to push you over. You will see how a simple change in attention or concentration makes a huge difference. Focusing on and moving from the Dantian will also result in more fluid and effortless movement with increased strength and power.
Tai Chi is not just lovely choreography or dance. Learning form, the Tai Chi principles, and understanding body mechanics is just the beginning. Now it’s time to take it to the next level in order to derive more of the benefits that Tai Chi has to offer.
According to renowned Tai Chi teacher Kenneth Cohen, the Dantian is “where you plant the seeds of long life and wisdom.” Sounds like a great place to put our focus on, doesn’t it?