Have you ever watched a group doing Tai Chi in a park and somewhere outdoors. I bet you (and many other people) were impressed with the lovely, slow, flowing movements! Many observers are so impressed that they sign up for classes. But what happens when they actually start a class? Is the same Tai Chi we saw what we are practicing? Are the movements slow and flowing manner? Or are the movements being done too quickly?
Many students have trouble “slow stepping”, particularly new ones. Usually that’s a balance issue, or that’s the way they usually move, or (and it can even be because) they aren’t quite comfortable nor do they understand the principles of the movement. By hurrying through the movement, they may think that no one will notice (especially the instructor). Wrong! A good instructor will definitely notice! See my blog from 2019 for some thoughts on why we need to practice slowly.
Even though we may feel that we are stepping slowly, we probably need to slow down even more. Letting momentum take over eliminates many of the very important benefits of practicing Tai Chi. This is, unfortunately, common among more “seasoned” students and/or practitioners.
Here’s an example: on average, most people take as many as 100 steps a minute. That is certainly too fast for Tai Chi stepping/walking. We should be doing about 20% of that. An excellent practice is to take a breath with each step. At the beginning, you may feel unbalanced and you may “wobble” some. You will also notice that slower stepping will also lead to slower breathing. This is a good thing!!
Advantages:
Slow breathing and stepping has a meditative effect, especially if you move at an even pace. Slowing down our movements can be very “cathartic and meditative”. It also brings our body and mind into harmony. As you deepen your breath, you are learning how to relax and control your mind. This will lead to increased body awareness, get us in touch with the inner aspect of Tai Chi, our environment, and our movements. This helps us to eliminate distractions, think more clearly, and find inner peace, all which, hopefully, will carry over to, and benefit, our daily life.
Slow stepping, though a challenge, will improve your balance, leg strength, coordination, and endurance. As well, it will strengthen the tendons and ligaments around our joints. Your Tai Chi practice will also become more smooth and agile, according to Master Jesse Tsao, author of Practical Tai Chi Training. Who doesn’t want that??
When you slow your steps and keep your hips sinking towards your heels (not leaning forward), you will tire your thighs and calves. Your knees should not hurt! According to Master Tsao, because it helps blood return to the heart, the calf is called the “second heart” in Traditional Chinese Medicine (TCM).
An important benefit of slow stepping (Tai Chi Walking) includes improved heart function and blood circulation without over-stressing the heart. The entire body is comfortable because there is little to no loss of energy. In fact, when fresh energy flows in, stagnation flows out - what Master Tsao refers to as “internal energy circulation”.
When you step slowly, this is also an opportunity to discover what positions or movements cause you to tense or lose your focus. Unless you know where or when your muscles tense up, how will you stay relaxed, “balanced and aligned”? Once you discover where the problem lies, you can work on removing the tension.
So when you think about it, doesn’t it make you wonder why you/we may be rushing through form? How are you/we benefiting from it? Honest answer: you/we are not!
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