As an internal martial art, Tai Chi's power unfolds through the application of proper form and technique and generating power through subtle, softer moves than the "fighting kung fu" techniques in popular movies. Similar to strengthening the core muscles for stabilization and support during high-intensity exercises, the Tai Chi Foundation exercises underlie the art and practice of Tai Chi. Exercises to align the spine, deepen the breath, relax the shoulders, strengthen the lower body and improve balance while moving are components of a solid foundation for Tai Chi practice.
Mindful Breathing
Just below the navel and about two inches towards the spine lies the tantien, (pronounced 'dahn-tee-in') from which chi or life energy radiates throughout the body. Deep breathing into the tantien produces an internal state of relaxation conducive to Tai Chi's slow, fluid and balanced movements.
Place your hands one atop another on your belly in a standing or sitting position. Breath in through your nostrils, expanding your diaphragm like a balloon, and then slowly exhale all the air through your nose. Practice this breathing exercise throughout your day, especially when you find yourself tense. Tai Chi practice improves with proper breathing and your ability to access an internal state of relaxation.
Alignment
Alignment is the feeling of the head suspended with your shoulders down and a breath in your tantien--the whole body feeling perfectly and effortlessly balanced. Practice alignment at every opportunity.
Tai Chi can be done anywhere and without anyone noticing. Sit up or stand as tall as possible. Imagine an invisible thread emanating out the center of your head, suspending your body and gently stretching your spine. Maintain deep breathing and relax. With a foundation of proper alignment it will be easier to perform the various forms and postures of Tai Chi and reduce chance of injury to the knee or back.
Horse Stance
"Stance" refers to the position of the lower body. The legs play an important role in Tai Chi because they have to shift the entire weight of your body from side to side slowly and smoothly. The horse stance exercise especially challenges the quadriceps and will quickly help you build the stamina needed for Tai Chi.
Standing with your feet shoulder-width or more apart, your back straight and your hands on the tantien as you take a breath in. Bend your knees slightly, being careful not to extend the knees over the toes. Hold for up to five minutes. You can also try holding an imaginary ball in your arms while in this position.
Moving Meditation
Tai Chi is also referred to as moving meditation. Practice moving slowly, staying mindful and attentive, through the activities of daily living. The exercise will desensitize you to any anxiety generated by slowing down in this fast-paced world. Tai Chi can be challenging to learn because the mind resists rest. Consciously slowing your movements and doing one thing at a time will contribute to an internal environment in which your Tai Chi practice will flower.
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