 Tai Chi Classroom Essential 1. Body positions Head: Hold your head straight and imagine as if you were propping up a load overhead. While doing so, do not strain your neck. Neck: Keep it naturally straight and do not strain it. Shoulders: Relax them and hold them down. Do not shrug them or try to extend them forward or backward. Elbows: Keep them down naturally. Do not lift them up or hold them stiff. Chest: Draw in your chest slightly in a natural, unforced manner. Do not throw it out. Back: Relax and do not hunch your back. Waist: Keep it flexible and relaxed. Do not shove it forward or backward. Spine: Keep it in the upright position. Do not lean to one side. Buttocks: Pull them in and do not protrude them or swing them from side to side. Hips: Keep them square and relaxed. Do not push them out or hold them stiff. Knees: Knees should be extended naturally and flexibly. 2. Body movements With your body kept comfortably in the upright position, your movements should be smooth, flexible and steady. With the waist functioning as the axis for the movements of the limbs, there should be good coordination between the upper and lower parts of your body. 3. Eye movements A high degree of concentration is required for guiding bodily movements with your mind. In the final position of each form of exercise, the eyes should look either straight ahead or at one or both hands. In the course of a movement, the eyes should follow the actions of the hands or other parts of the body. Essential points about the movements Breathing should be deep and even and coordinated with the movements. Generally speaking, you should inhale when doing an "empty" or "opening" movement and exhale when doing a "solid" or "closing" movement, but you should never hold your breath forcefully. All parts of the body should be naturally relaxed and no rigid force should be applied. Concentrate your mind on the exercise. Movements should be circular rather than angular or stiff. Shifting of body weight should be steady and a clear distinction should be drawn between the "empty" and "solid" steps. Movements should be gentle, continuous and evenly paced. There may be a change in speed when you execute a forceful movement, but it should fit in with the preceding and following movements so as to form a harmonious whole with them. Movements of the upper and lower parts of the body should be harmonious, with movements of the limbs hinging on the waist. |
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