By now I am sure you realize, there are always conflicting opinions, interpretations, and theories about everything in the world. The martial arts are certainly no exception! So, let’s assume that we agree that in Tai Chi developing your root enables all movement and affects everything you do. In fact, there are those who maintain if you don’t root, you are not doing Tai Chi!
When you practice Tai Chi’s gentle, slow, flowing movements, you need to have a strong and firm “root” in order to allow relaxed, free movement of your other body parts. We looked at rooting in a previous (2021) blog, but I believe it bears another look (and blog) because it is so vital to our practice.
Soft, slow, fluid, gentle flowing movements require a strong and firm base in the foot. Once the foot is firm, the other parts of the body can move freely and remain relaxed. The foot’s root itself should not be too relaxed nor too loose. When one has a strong root, on all “3 nails” (some practitioners refer to these as balls), you cannot pick up your big toe, ball of your foot, nor your heel. That is a very strong root!
An important point in rooting: Although you need to feel your feet connecting to and through the ground, there is a “fine balance to be achieved”. Too little pressure will make you easy to uproot, but too much will cause tension in your body!
Rooting and sinking occurs when you consciously relax the mind and the entire body, while maintaining an erect posture. The weight is then supported, joints are loosened, muscles are softened, and Qi will flow freely. Harmony (external and internal) will be enhanced. In this way, the entire body is connected and works as a unit!
Let’s examine what “rooting” means. I believe that “feet are rooted into the ground” is a given. Here the body weight must be sunk, allowing Qi to sink to the Dantian. In this position, the 3 Nails (big toe, balls of the feet, heel) are in contact with the earth/floor. The lower body is now “full” and the upper is “empty”.
What is required when we “root”?
The back should be straight, shoulders loose,
Spine over “full” foot,
Pelvis in a neutral (not tipped) position,
Joints not locked,
Knees in line with feet (not inward or outward),
Center of gravity (Dantian) lowers, and
The upper body and muscles are relaxed.
Use minimal energy to maintain the stance and sink your intention/attention down!
Relax the muscles – Let your bones and tendons do most of the work.
According to Chen Tai Chi Training (although true for most forms), sink your body weight down by sinking into a Kua (hip) squat, lower your center of gravity, loosen the joints and sink Qi to Dantian.
Let’s not forget intention and stillness!
Rooting is not just physical. It begins with stillness, good posture, and a clear mind. Use your mind intention (and attention) to send your Qi energy down into the ground. Posture and intent are co-dependent in rooting. Both are necessary! When a Tai Chi practitioner has a solid, deep root, trying to push them over will be the equivalent to “ trying to push over a solid wall”.
Another important benefit of using intention and attention when rooting: improving your balance. An observation regarding balance: Many students (particularly new ones)come to Tai Chi because they have balance issues. When learning Tai Chi, one of the things I frequently observe is that they do NOT transfer all their weight and root prior to moving their weight from the “empty” foot. They then “wobble” and hurriedly put the supposedly empty foot down. NOTE: When you shift your root from one leg to the other, do not allow your body to “rise up” either.
Uprooting often happens when the hips are raised too high or the 3 nails are not firm to the earth. If your opponent’s root is not strong or deep, they can become “overwhelmed” by even a light touch or push. When one “uproots” an opponent, they can even “sever the root by using a gentle touch”. Unfortunately, if you are the one being uprooted, you will not be able to “absorb or rebound force”. Not a good position to be in!
When rooting, a “fighter” relaxes and weight sinks downwards. This allows the ability to push off from the weight-bearing leg to the “empty” leg in order to drive movements. Most practitioners believe that the push should generally surge horizontally instead of vertically. This allows the “fighter” to maintain his or her root while the torso and hips drive from the body’s center, to the legs/limbs, out to the hands and feet. In this position, the back leg pushes to provide stability and power.
Here’s a question to ponder regarding movements and rooting: Should movements radiate from the lower Dantian outward to the hands and feet; or from the ground upward; and last but not least, should the power from both merge at the striking point?
Most practitioners will believe that movement starts from the lower spine (Dantian). In a martial or self-defense situation, can a “fighter” initiate movement from the Dantian down to the feet before rooting and striking? One of the key factors would be the skill and technique of this “fighter”, of course.
Bottom line: One must rely on the the solidity of the ground for upward force and gravity’s weight for downward forces!
Are there stylistic differences? Absolutely. While some root both feet, others root one and allow the other to pivot (although it is still rooted, just not all “3 nails”). Again, this is a subject for different theories and conflicting opinions. To be sure, each “style” has a list of pros (or reasons for doing so) that are probably legitimate. It’s not mine to judge…just to offer these different viewpoints and techniques.
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