My teacher’s Tai Chi form was once described as “integrity in motion”. Every move he makes has meaning, a continuity that is void of intention. He does not expect to move a certain way he just does it, smiling from the heart.
As I work with my students and grow in my own training, I am beginning to understand better how integrity applies to Tai Chi. There is a physical integrity that lives in correct posture, proper alignment and core strength. Mental integrity supports the physical work through heightened concentration; a kind of calm mental focus that brings awareness to the body. As the physical form becomes more comfortable through strength and improved body memory, the mental concentration will increase thus making way for deeper physical practices such as more attention to alignment, posture or separation. All of which contribute to more strength and body memory, which in turn improves mental focus…and so on.
This circle is typical of what we experience in Tai Chi training. One focus brings strength and allows for deeper focus in another area. Early in training we are challenged to focus on one thing at a time, however, as we develop our skills we find that our mental integrity becomes stronger, allowing for more physical awareness; softer steps, better posture, relaxed, flowing movement and so on.
Where do we start?
Tai Chi Walking is a wonderful, basic exercise to enhance concentration. Especially when you add a count sequence to the weight transfer. If you just walk, there is not much concentration involved, walk slowly and it gets more challenging, Tai Chi Walking adds its own layer of difficulty, now add in a slow count of the weight transfer you are experiencing and you have a nice little mentally challenging exercise.
Now, think about your body weight being 50/50 (5 and 5) as you stand ready to Tai Chi Walk. Think about the three points on the foot and begin to shift weight right, for a step. Either mentally or out loud, count 5, 6, 7, 8, 9, 10 as your weight completely fills the right leg and the left leg towards zero (or empty). Place your empty left leg forward, resting at zero on the ground and now bring awareness to that leg as it begins to fill 1, 2, 3, 4, 5 bringing you back in balance (5 and 5 or 50/50). Prepare for the next step, filling the left leg 6, 7, 8, 9, 10 while the right leg is now at zero and moving forward for an empty step. Try to keep your count very slow and steady while maintaining a focus on your three points and strong posture. As always, breathe!! ;-)
Here is a refresher on Tai Chi Walking Basics:
POSTURE for Tai Chi Walking
1. Stand with your feet parallel and hip width apart.
2. Keep your knees soft and your pelvis relaxed.
3. Shoulders back and down; with your hands either at your Dan Tien or flat against the small of your back.
4. Keep your spine tall all the way up through your neck & head.
5. Keep you chin parallel to the floor.
TAI CHI WALKING
1. Shift your weight right.
(Don’t lean to the right if you can help it. It is better to sink into the right leg with a soft/slightly bent knee.)
2. Empty your left leg.
3. Step out with the left leg into an empty step.
4. Light touch with the heel, and then place the toes softly on the floor - left leg still empty.
(You’ll know your leg is empty when you relax the thigh muscles enough to release any tension in the kneecap.)
5. Shift weight slowly to a count of 10.
(When you get to 5, weight should be 50/50 on both feet. When you get to 10, the left leg should be full and the right leg should be empty and ready to step forward.)
6. Step out with the right leg into an empty step.
7. Light touch with the heel, and then place the toes softly on the floor - right leg still empty.
(You’ll know your leg is empty when you relax the thigh muscles enough to release any tension in the kneecap.)
8. Shift weight slowly to a count of 10.
9. Repeat sequence.
BALANCE TIPS
¨ Keep your knees soft - not locked
Locking your knees will cause your ankle and hip to fight for control
¨ Keep your walk at a hip width distance and your feet parallel
Narrow walking is like walking a tight rope
¨ Keep your posture tall
Bending your head down to watch your feet will throw off your center of gravity
¨ Shorten your step if you can’t keep your front leg empty.
Little ½ -inch steps done properly are more strengthening than long steps done with a thunk to the front foot.
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