First, let’s look at a few quotes from the Tai Chi Classics that you may or may not be familiar with:

“Walk like a cat”.

“Walk like a cat, move like a river, be still as a mountain”.

A Classic Tai Chi metaphor - “watchful and alert like a cat ready to pounce on a mouse”.

Attributed to Wu Yu-hsiang (1812–1880), in the Tai Chi Classics, “When changing position, you should move like a cat.”

Most of you realize that many elements of Tai Chi are based on the movements of animals. In the Tai Chi Classics, practitioners are instructed to “walk like a cat”. I can’t imagine a Tai Chi instructor who has not talked to students about “walking like a cat”. Unfortunately, very few Tai Chi practitioners walk like a cat!

What does this walking like a cat mean (besides prowling for prey)?

Cats give the sense that they are relaxed and lazy. However, though not always obvious, they posses great confidence, power, and vitality. Walking like a cat is imitating their vibrant, “elegant and focused” walk. Notice that cats walk lightly, gracefully, and silently (most of the time).

When walking, cats touch their paw down tentatively and softly. The forward flow is smooth and calm. If you watch a cat stalk a rodent or bird, they don’t commit any weight to the front foot (in their case “paw”) until it’s already touching the ground/floor. This allows them to withdraw the paw/foot quickly without jerking their bodies, which also allows them to easily change direction.

Here’s where the majority of practitioners fall short. Tai Chi is NOT an external discipline and we don’t use “deeply bent knees and wide stances for power.” Joints should never stiffen when walking. A cat would not do that. However, many practitioners stiffen their knees and “fall” forward onto the stepping foot. I call this “controlled falling”.

To walk like a cat, the knees follow the foot forward and do not extend beyond the toes. Remember, “lunges are not allowed” - in other words, falling forward. Let’s think about why that is wrong! First of all, it makes you more vulnerable to actually falling. It feels and looks unnatural, awkward, and unbalanced. Movements are not smooth and flowing. As stated by Robert Chuckrow, stiffening joints is not in accordance with the principles of Yin and Yang. According to Chuckrow, the Yang stepping foot “must continuously evolve into Yin” as it “blends with the ground.”

And worse of all, it is a disaster if you are practicing Tai Chi for self-defense or martially. You become vulnerable and in danger of being hurt!

Important points when walking like a Cat in Tai Chi:

Relax with your arms at your side, and most important - keep breathing slowly.

Keeping your gaze straight ahead, instead of down, will help you maintain your balance.
You should feel suspended from your Bai Hui (crown of the head). This will allow your steps to be agile.
If the crown point of your head is in proper position, your spine will be free to move lightly and with more agility.
Your attitude should be light as well!
Keep your center of gravity (Dantian) low (but not too low) with your knees soft and slightly bent.
Your knee, ankle, and foot need to be aligned with the weight properly distributed.
With your Kua open, gently raise one heel off the floor/ground moving from heel to ball of the foot to the toe.
Do not raise the heel too high. You need to have enough strength and range of motion in the back (rooted) leg so that the step is stable.
Gently touch the heel down in front of you (weight is on the rooted leg).
Now “roll” the rest of your weight down from heel to toe of the lead leg. The feeling should be like sand or water pouring forward.

What prevents you for walking like a cat?

Poor balance due to weak or poor leg strength,
Incorrect distribution of your weight over your foot/feet,
Incorrect direction or intensity of gaze, such as looking down or the other way,
Incorrect alignment of the legs, knees, or feet,
Poor range of motion in legs or hips,
Closing the Kua or tensing it,
Not sinking or over sinking,
Falling forward or lunging!

Walking like a cat sounds easy but is it? Not really! It requires attention and intention as well as the points above. It also requires PRACTICE!

Once you get used to it, you will find that your posture, breathing, and agility will improve. Once it becomes a habit, your neighbors living below you will thank you and you might just sneak up and catch that mouse!!!

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