The Importance of Position and Structure
Proper foot placement, knee alignment, and spinal posture are essential for practicing Tai Chi effectively and safely. As we move through the forms, it is easy to forget about our structural foundation, which can lead to poor habits and even injury. To better understand the fundamentals of body structure, let’s consider how foot/knee positioning and spinal structure play a role in the first two moves of the “8 Movement” form.
Feet, Knees, and Spine Positioning : “Stand Like a Tree”
Foot and Knee Placement
The “8 Movement” form begins with “Stand Like a Tree”. Facing forward, place both feet roughly shoulder-width apart and orient the feet forward and parallel to each other, as though they are along the sides of a railroad track. Bend slightly at the knees until it is directly above the place where your 2nd toe extends from the foot (2nd metatarsal / 2nd proximal phalanx joint). Both knees should face forward without turning inward (pronating) or outward (supinating), and they should never extend past the toes. Maintaining support and alignment creates strength in the lower body. It may be difficult to keep track of each of these details; however, noticing pain can be an easy indicator that your feet or knees are out of alignment. If anything starts to hurt, stop the movement immediately and reassess your structure.
Spinal Structure
Holding the lower body in this position, tuck your tailbone, relax your shoulders, and round your back while relaxing your chest. The goal is to achieve a slightly concave shape with the abdomen and chest, much like a sail pushed by the wind. This position allows the body to gather chi.
Upper Body
Finally, we can address the upper body. Keep your upper arms roughly 35 degrees from your chest, elevate your forearms forming an 80-90 degree angle at the elbow, and face both palms inward with the fingers straight and energetically activated . These steps create a cylindrical body shape that allows the student and the chi to move with ease.
Rotation and Weight Distribution : “Lazy to Tie Coat”
Clock Times and Rotation
At the start of every form, we establish 8 key rotations. Facing forward is the 12:00 position. Regardless of how we move and turn during the form, these rotational positions don’t shift from their initial state. From here, going clockwise, 3:00 (right), 6:00 (behind), and 9:00 (left) serve as the other cardinal directions. In between these cardinal directions, there are 4 inter-cardinal directions at 1:30 (45 degrees clockwise from 12:00), 4:30 (45 degrees clockwise from 3:00), 7:30 (45 degrees clockwise from 6:00), and 10:30 (45 degrees clockwise from 9:00). The reason we use clock times is to keep attention on moving mindfully as we shift to the different directions that are form requires all while helping the feet stay at 90 and 45 degrees respectfully throughout the movements. When we focus on proper foot placement, it keeps our lower body balanced and safe.
Weight Distribution
“Stand Like a Tree” is a balanced (50/50) first move facing 12:00, both legs supporting the body equally. The second move, “Lazy to Tie Coat:”, we shift our weight distribution from 50/50 to 70/30, with the left leg supporting more weight. When weight is shifted, the parts of our body supporting more weight are said to contain yang energy. Yang is the substantial, full, and observable movement in the form. Yin energy is emptier, lighter, and more subtle, and is present in the parts of our body that support less weight. Yin is the insubstantial, subtle, or invisible move in the form. When we shift our weight to our left leg, we stand with strength, allowing the earth’s energy to support us through the sole of our foot, and it is at 90 degrees facing 12:00. We then pivot our right foot to 1:30 with 10/20% of the weight on the toe with the heel lifted. When placing our right foot at 1:30, our heel is planted first, and then we shift our weight to the next movement, completing “Lazy to Tie Coat”.
Bringing It All Together
This internal dialogue creates a sense of presence and mindfulness as we flow. At first, these details may not seem important. However, they allow us to track the earth’s energy, as it comes into our beings as chi or life force and circulates through our bodies. The power in this way of moving through this practice is that we become co-creators with our own essence from Source. This is incredibly powerful because many of us are disconnected and in a looping headspace, unconscious of how we show up in the present moment and unaware of how our life force can support us. By paying attention to balancing inner and outer, upper and lower, and left and right by tracking shifting through awareness of yin and yang energies through our movements, we get into the essence of the Tao. We are looking to find the center and rest mindfully there in the timelessness of the essence of energy. As the chi flows and changes with the ever-changing experience of time and energy. This is the essence of life. Change is the only constant we can rely on, yet knowing and resting in the unchanging concepts of timeless principles is the essence of ever-growing Tai Chi practice, which is why Tai Chi translates to supreme energy.
The beauty of Tai Chi is that the practice gets deeper and more profound as you evolve through practice. I love how one can always come back to the basics to re-center and ground. The beginner’s mind is available at any point in the journey, and the amount to learn is endless. This practice stays with you throughout your life. The health benefits are bountiful; the martial art components create a strong protective internal energy, and the spiritual elements create oneness and harmony. For me, an experienced professional athlete, I have found a type of exercise that can be done anywhere; it continuously supports my well-being, giving me a positive outlook on life and allowing me to recenter myself with a strong and powerful personal practice.
