The yin yang principle is really important when practicing tai chi. The unity of the opposites and the constant change between those extremes is well reflected in tai chi. Most practitioners are aware of the substantial(yang) /insubstantial(yin) leg/arm and that yin posture is followed by a yang posture and vice versa. But not many are aware that action/non-action is also reflected in tai chi. The non-action is also sometimes called settling between postures. Non-action within tai chi is a very brief, almost imperceptible pause between the conclusion of one posture and the beginning of the next. In some posture this brief pause can also occur within a posture as well. The breathing is also aligned/synchronized with the action/non-action. The brief pause is happening between in/out breathing cycles.
Once I mastered the wu wei aligned with my breathing my flow of my tai chi improved a lot and in addition to that the synchronized breathing put me into a very calm state when practicing tai chi.
Just give it a go. It's well worth it.
The three external harmonies principal
involve the shoulders and hips, the elbows and knees, the wrists
and ankles.
Basically,
• The shoulders move in harmony with the hips.
• The elbows move in harmony with the knees.
• The wrists move in harmony with the ankles.
but
• the hips lead the shoulder
• the knee leads the elbow
• the ankle leads the wrist
e.g. If the shoulders lead the movement of the hips than the practitioner will be top heavy and your opponent can easily borrow your energy.
So what is the meaning of insubstantial/substantial in terms of tai chi.
Let’s consider the legs first. The weight-bearing leg is the substantial leg and the lesser weighted leg is the insubstantial one.
In regards to arms the arm that is outstretched is considered the substantial arm and the lower one (usually more for defense) is the insubstantial one.
Also parts of the tai chi forms are considered substantial or insubstantial. For example a push is considered a substantial sub-move and a roll back an insubstantial one.
During your Tai Chi practice you always transition between both. To know which one is the substantial or insubstantial one is really important.
I personally find the Head Suspension principal one of the key one, which improved my Tai Chi Chuan a lot. It is part of the group of principals that is related to the posture and hence improves your overall posture of your Tai Chi Chuan.
This principal helps you to maintain an natural and erect head position. Imagine an invisible strand of silk lifting your head from the Crown Point (similar to the Crown Chakra in Yoga). This alignment reduces strain on the neck, encourages proper spinal alignment, and enhances focus and balance. It also creates openness and flexibility in your spine, allowing for correct postural alignment.
The flow of movement is directed through the legs, waist, arms, hands and fingers.
When the arm pushes forwards and upwards, the leg pushes backwards and down, the practitioner always need be centered in the lower dantien.
Rooting in Tai Chi refers to the ability to maintain a stable and grounded stance while executing movements. It's a fundamental concept in Tai Chi practice, emphasizing balance, stability, and connection with the ground.
Rooting involves proper alignment of the body, relaxation, and sinking the body's weight into the feet, creating a stable foundation. This stability allows practitioners to maintain balance even when encountering external forces or when transitioning between different postures.
To develop rooting in Tai Chi, practitioners focus on:
1. **Alignment**: Ensuring that the body is aligned properly, with the spine straight and the weight evenly distributed between the feet.
2. **Relaxation**: Relaxing the muscles while maintaining structural integrity. Tension can hinder rooting by preventing the free flow of energy through the body.
3. **Sinking**: Allowing the body's weight to sink down into the feet, establishing a strong connection with the ground. This provides stability and grounding.
4. **Awareness**: Being mindful of the connection between the body and the ground, as well as the distribution of weight throughout the movements.
5. **Practice**: Regular practice of Tai Chi forms and exercises that emphasize rooting, such as the "Horse Stance" or "Grasping the Sparrow's Tail," helps develop this skill over time.
Rooting is not just about physical stability but also about mental focus and internal energy flow. It's a central concept in Tai Chi practice that contributes to overall health, balance, and martial effectiveness.
The waist is the central point of the whole body and hence commands/initiates all movements. If you are able to relax the waist, then the two legs will have power and the lower part will be firm and stable. Remember that the source of the tai chi postures lies in the waist.
Sink your shoulders & drop your elbows
For me this one was and still is a challenge. I had to work very hard to get this right.
The shoulders need to be completely relaxed and open. If you cannot relax/sink them, then the shoulders will be raised up and tense. The Chi will follow them when raised and create an imbalance.
To be able to relax the shoulders you need to drop the elbows. If the elbows are raised then the shoulders are not able to sink.
Use your mind instead of force
The T’ai Chi Ch’uan Classics say that the practitioner should use i (the mind) and not li (force). During practice the body needs to be fully relaxed without any force remaining in the body to tie yourself up. This way you are agile and can easily adapt to change. You are able to turn freely and easily.
The Chi in your body needs to flow to all parts like water in nature. If you use i (the mind) not li (force), then the i (mind) can go to places (in the body) and the ch’i follows it. Ch’i is following your mind and the blood circulation is following your ch’i. With your mind you can circulate the ch’i and the blood in your body.
Always remember the T’ai Chi Ch’uan Classics also say, “when you are extremely soft, then you become extremely hard and strong.
I personally find this one as one of the most important principal, especially as a beginner. Lot's of beginner do aspects of it correctly by not many do all of them correctly.
Basically you have to imagine that a golden thread is holding your head to the sky, your knees are slightly bent, your chin is tucked in, and your pelvis tucked under. Also your ear, shoulder, hip should align.
Have a mirror or a friend checking your posture and make sure you do all aspects correctly.
In Tai Chi Chuan we use stillness to control movement, even though we are moving, there is still stillness. It is good to practice your form slowly, with calmness and awareness. If it is slow, the inhalation and exhalation are long and deep and the ch’i sinks to the tan-t’ien. This has a soothing effect on the body and mind. There is no elevation of pulse or breathing rate. In Tai Chi Chuan we seek stillness in movement. Tai Chi is known as moving meditation.
When an archer is drawing a bow, the energy stored in the bow is potential energy. This potential energy gets released when the archer is releasing the bow.
During tai chi this potential energy(jin) gets created and stored within the body. Instead of considering the body as one bow, 5 separate bows were identified within the body. Each arm and leg was identified as a bow as well as the curvature of the spine. The combined power of those bows are greater than any individual one. Hence each limb of the body and the spine is playing an important part of the creation of the potential energy when practicing tai chi.
Internal and external coordination
The mind is the leader and the body is at its command. With tranquility of the mind the movements will be gentle and graceful. The mind should see what the body is trying to achieve. Perfection is achieved when the two are unified and harmonized into a complete whole.