Taiji Mastery - Lesson One

This is the beginning of a series of relatively simple exercises that can move us forward to our goal of mastery in Taiji.

The art of Taijiquan is a great puzzle that can require a lifetime to solve. The art is full of seeming contradictions but when the basic method is understood the pieces slowly start to come together a little more quickly. My approach to the art has always been through physical understanding or 'focusing on doable things.' Talk of qi movement cannot be proven one way or another but physical movement can be clear and precise.

I have been studying this art since 1981 and have been very fortunate in having had three main teachers of great talent and skill. The help I have received on my journey has been highly appreciated and helpful. These exercises come from the teachings of all three of my main teachers and cover the spectrum of (two styles of) Chen Taiji and traditional Yang style Taiji.

The series will speak directly to core skills applicable to any style of Taiji.

This first exercise is simple in concept and easy to describe. I think you will find it and the ones to follow are almost impossible to do until you have spent quite a bit of time with them. If you are able to do these exercises right away you are either an advanced practitioner or haven't understood the exercise.

Tail bone adjustment

In the Taiji classics there are several references to what we are trying to accomplish. In plain English they all point to the same idea; that the tailbone should be directly in line with the head.

The tailbone is tucked in and centred, and the head is up with spirit,

The entire body becomes light and agile when the crown of the head is suspended from above.

Other references say this in different ways but the physical adjustment required is the same.

Here's the exercise.

Stand in a forward stance and distribute your weight fairly evenly. This exercise can be done with more weight to one side that the other but in learning it is easier to get the idea when your weight is almost even. Straighten your spine as though drawing a line from the bai hui point on the top of your head to your tail bone. Let your hips open to hold the weight of your upper body.

Imagine that your tailbone is being pulled directly downwards with considerable strength. You cannot fight this pull or collapse from the strength of the pull. You have to allow the pull and adjust your body to mange that downward strength. Your body should rest in a medium depth stance and not sink any lower as you do the rest of the exercise. Your buttocks should not be engaged during the exercise. If you touch them they should feel soft and released. Your lower back is a good reference point to how well you are doing. If it can remain flat or slightly rounded out that is a good sign.

Gradually and carefully change weight from one hip to the other keeping in mind the downward pull on your tailbone. Most people will immediately lose the release of both the tailbone and the buttocks. You should find that you have to adjust and readjust constantly in order to maintain this aspect. You will probably also find that your thighs are killing you after only a few minutes.

Persist and move back and forth until you lose focus or are too tired to continue.

What it teaches us

This exercise can only be performed correctly when the concept of stacking is in place. The head should rest on the shoulders, the shoulders should rest on the hips and the hips sit on the feet. Without the alignment that comes from this our ability to be stable and rooted will not develop.

This exercise requires releasing the hips to the feet so that the tailbone can adjust properly. Without the hips releasing in this way we are constantly holding ourselves in position and any adjustment is lengthy and awkward. We soon realize that any leaning will break the line we are trying to create and will move the hips off the feet. We also quickly realize that there is a conditioning phase in Taiji that cannot be ignored. Until our muscles have the strength and flexibility to allow us entry into our joints we will never be able to make the required adjustments. Over time we will need muscle less as our ability to move from the joint and from joint alignment increases.

A simple but profound exercise that should be in everyone's daily routine.

Gordon Muir

Victoria Taiji Academy

http://www.chentaichi.org