Tai Chi Bow Stance (gong bu) gets it’s name from the position an archer would use to shoot his or her arrow. While some other forms use Bow Stance, it is used most frequently in Yang style Tai Chi as an energy stance. Bow is a strong stance because the base is triangular which provides a “stable base from which to absorb or express force”. It is usually considered a 30/70 stance where 30 percent of the weight is in the back and 70 percent is in the front foot. As you would expect, others say it is a 40/60 stance. Let’s consider the “normal range” of body weight in the front foot from 60 to 70 percent.
In a Bow Stance, the front feet are shoulder width apart with the front foot facing forward.The shin should be perpendicular to the earth/ground with the weight carried by the large bone (tibia) in the lower leg and pressing directly into the heel. The back leg is firmly set into the ground (rooted) while supporting the remaining 30-40 percent of the body weight. The knee of the rear leg is not locked and only slightly bent. The toes of the rear foot are pointed out at 45 degrees. The head and body are upright and perpendicular to the ground.
In a Bow Stance, the
weight is centered over the Bubbling Well
both feet are rooted
the back knee is straight, not locked and doesn’t extend beyond the toe
the spine is erect and the body does not bend forward
hips face forward
Dantian (or navel if you prefer) faces forward
the front knee is in line with the front foot and does not extend beyond the toe
the knee does not bend inward nor outward.
Let’s look at some positive and negative points about Bow Stance:
Positive: This stance absorbs and delivers energy as in pushes, presses, and punches. It also stops forward momentum which is especially useful when we are being pulled or our opponent moves away from our push.
Negative: The front leg can be easily attacked because it cannot move out the way quickly. The stance is also vulnerable to being pulled down. The Bow Stance is not good for kicking.
Now let’s look at the width and length of the stance, then the height. We will also consider why a stance varies from time to time:
If the opponent is close, our stance should be shorter and more narrow to enable us to move quickly. Shorter steps mean faster movement and are also much easier for beginners.
If we throw our opponent over our leg, then our stance should be longer and more narrow. With a narrow, longer stance, the back foot turns out to a greater degree. When stepping out longer, be sure not to break the root of the back foot. Longer steps are great for developing strength and allow a greater use of our power. But again, it is important to keep the back foot rooted!
Just as in practicing form, stances can per either low, medium, or high.While that’s true, wouldn’t we all like to have the perfect, low Tai Chi stance?
It is much better to perfect a higher stance and then work on a lower one. Make sure you are not leaning over or sliding your feet out further while your spine is aligned which will close your hip. Once you have accomplished perfect posture, you can just allow your body to sink.
In reality, the height and distance of the Bow stance, like all other stances, should be based on the practitioner’s skill and capabilities. It’s important to not strain your muscles. Nor do you want to over extend your joints. Because the postures in Tai Chi are connected, transitions from one to the other need to be controlled and slow. Otherwise, there will not be good balance, strength, and/or a smooth flow of Qi. In other words, the practitioner won’t be able to to maintain the integrity of the posture nor the form.
A few last, but important, points about the Bow Stance (in fact all stances): your stance height will also depend on your posture, your flexibility, how high your energy is that day, and whether you are warmed up or not. Be sure to take the time to focus on each and every move so that your feet and legs are under the conscious control of your intention.
Tai Chi is a journey, enjoy the trip!
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