The book "Tai Chi: Tranquility In Motion," by Christian F. Hanche, says tai chi, which means "supreme ultimate fist," is a martial art native to China. Its founding principles are based on the Tao, which means a dynamic duality exists in all of nature. Like many Eastern arts, tai chi unites physical motion with mental concentration, while staying connected to the breath.
Founding Principles
The book "Tai Chi Chuan" by Douglas Lee describes the founding principles of tai chi. The movements are preparing you for meditation or self-enlightenment. Breathing is focused on the hara, or center of the stomach around the navel. Total relaxation and flexibility are emphasized, along with bringing the mind and body into harmony. Postures are held for a long time while focusing on the breath. Good breathing creates a connection to the mind and body. Transitions done between movements are slow, to teach balance and coordination. With practice, each student will find his natural pace and rhythm.
Footwork
Footwork is a vital part of tai chi practice. To attain the best practice, Lee writes to always lift your feet -- never drag them. When turning, keep the feet as close to the floor as possible. Be sure all the weight is on one foot before stepping on the other. The heel should be placed first on forward movements; toe should be first on backward movements. Do not allow the knees to extend beyond the toes, and keep a wide stance so your center of gravity is close to the ground.
Posture and Movements
The best tai chi practice will teach you correct posture. Head, neck and spine should stand erect and perpendicular to the floor. Do not lock joints. Use the power of the thighs, the strongest muscles in the body, by concentrating all movements around them and through the waist. Twist the torso as a unit, with precision. Keep the head and eyes in line with direction of your every move.
Breathing
Lee writes that the best breathing methods in tai chi include always inhaling through your nose while expanding your abdomen. Exhalations should relax the body. Inhale when raising the arms, and exhale when lowering them. Inhale when opening the arms, and exhale when closing them. When arms push out, breathe out, and when pulling in, breathe in. Breathe out when striking, and breathe in when drawing in. When kicking, always breathe out. Never force your breathing during movement; movement should follow the breath.
References
- "Tai Chi: Tranquility In Motion"; Christian F. Hanche; 2002
- "Tai Chi Chuan"; Douglas Lee; 1976
Member Comments