Rooting is an essential part of Tai Chi and/or Qigong and affects our every action. Rooting ensures a good connection to the ground and enables all movement. Actually, having a good root is important in life as well because everyone and everything must have strong, firm base.
So let’s consider why it’s important, the mechanics involved, and how to ensure a good root!
Obviously, the practitioner must be balanced and upright (meaning the back is straight). Then it’s necessary to physically sink the body weight in order to root. In other words, sinking the Qi to the Dantian. This allows the power generated by the feet to be transferred to the upper body. The upper body is “empty” and the lower body is now “full” allowing the entire body to be connected and work together.
The upright spine is directly over the full foot and over your “Bubbling Well”. Remember that the Bubbling Well works with energy circulation, not physical movements or action. The weight is on the outer edges of the foot and the root will be 3 points (or as they are frequently called “ the 3 Nails”).One should visualize rooting below the floor or ground, similar to the roots of a tree. Obviously, the deeper the root, the stronger the tree.
Rooting requires ground connection of 3 points (or Nails):
the ball of the foot,
the heel, and
the big or great toe.
These 3 points or Nails are frequently encountered in our everyday life for such actions as walking, turning, etc. They grip the earth like nails. The points or Nails “propel the un-rooted foot forward in order to take a step”. They also help us turn to a different direction, run, or jump. They also absorb the impact of these actions. Although very few people realize it, all sports actually rely on the 3 Nails!
Contrary to statements in the Tai Chi Classics, according to Grandmaster William C. C. Chen, the “3 Nails of the foot”, not the waist, are in command. However, the Nails cannot be activated without the Dantian. Here’s how it works, according to Grandmaster Chen: the mind sends the signal to the Nails and the Dantian compresses the energy down to activate the Nails, which in turn transmits the signal through the thigh to the fingers, palms, fists, or the other foot for action to take place, and the body follows. While the waist turn is easy to observe, the activity of the 3 Nails is hidden under the foot and quite subtle.
The great toe leads the action with power being supplied by the ball of the foot. These are the active Nails. The heel is the anchor because it not only stabilizes the body, but holds it’s weight as well.
Gripping the floor/earth in Tai Chi or Qigong is necessary in order to root and stabilize the body. This gripping as stimulates the acupuncture/meridian channels in the feet. Do not curl the toes under to grip because that causes the balls of the feet to tighten, creates tension and lack of flexibility in the arch, contracts the foot, and tenses the front of the calf. Doing so makes balance more difficult as well as tightens the ankle. Take care not to over-relax the knee, or sink too much into the rooted leg. This causes stress on the knee joint and strain on the knees supportive muscles.
Training to maintain a “good root” can take years to obtain but is essential in order for the other parts of the body to be relaxed and move freely. When you are rooted on the 3 Nails, the body will be relaxed, the root will stay firm, inner energy will flow, and your movements will be slow and fluid!
This is Tai Chi at it’s best!
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