Correct Posture

                                                         Adapted from the writings of Masters Yang Zhen Duo,                                                          Yang Jwing Ming, Jou Sung Hwa, and William Ting

 

         The principles of correct posture were derived from the Tai Chi Classics, which are poems written by the ancient masters and originators of Tai Chi and Qigong. They were written to preserve the essence of Tai Chi, in a way that requires thoughtful analysis and persistent practice for understanding. The following is an adaptation of several interpretations from past and present Tai Chi masters.

1) STRAIGHTENING OF THE HEAD

        The head and neck are held straight and erect, as if something is lifting and pulling up on your head to keep you in a perfect upright posture. It should not be forced. Otherwise the strain and tension will impede circulation. Don't bow or tilt the head, feeling as if you are balancing a piece of paper on top of your head. Basically, your nose stays in alignment and maintains a vertical line with the navel, as you turn the waist and torso, moving from one posture to the next. In addition, do not look down but look straight ahead, your chin tucked in/backwards, keeping the head level and in alignment with the rest of the body. This feeling of lifting the head, as if suspended by a string like a puppet, while at the same time sinking your tailbone down to a point between your heels, making it vertical with the spine and head, allows your torso to act like a cylinder with a vertical axis. This axis or center line of the body remains vertical, extending from the top of the head through the center of the body's mass, the “Dantien", and either through the foot supporting the body's weight or within the base of the two feet. The shin of the supporting foot remains as vertical as possible while keeping the knee behind the toes. The Taijiquan classics state that:

"Chi should be stirred. The spirit of vitality should be concentrated inwards."

"The spirit, or Shen, reaches the top of the head, and the Chi sinks to the Tan-Tien."

 

2) RELAXATION OF THE SHOULDERS, ELBOWS, AND WRISTS

       The shoulders are relaxed and kept downward. Furthermore, the elbows are bent and also sink downward. They have to sink downward in order to further relax the shoulders. However, you should maintain some space (2-3 inches) between the upper arm and the side of the chest. In addition, the wrists are slightly bent, the palms extended and stretched forward, and the fingers slightly bent and slightly apart. Keep the shoulders dropped and the elbows and wrists slightly bent or rounded. These principles are essential requirements in every posture of the form, in order to keep your body relaxed and comfortable. From an artist's point of view, it is more esthetically appealing and natural looking.

3) POSITION OF THE CHEST AND BACK

        The chest is kept slightly inward and relaxed and the back round and extended. It is similar to how you stand in a natural position. In addition, the back and the spine are kept in straight alignment, with the tailbone and hips tilted inward.

With the chest kept inward and the back slightly rounded, internal energy or force, called chi, will sink easily to the lower abdomen. From this point, the chi energy moves down through the hips to the legs and feet, and moves easily up the spine passing through the back to the shoulders, arms, and all the way to the hands and fingers. When using Tai Chi as a martial art, this energy can be applied when pushing forward or warding off an attack. Your entire body uses this force, from the legs all the way to the arms and hands. In Tai Chi the movement of chi is inhibited if you do not maintain the correct posture of the chest, back, waist, and hips.

4) RELAXATION OF THE WAIST

       The waist, as well as the hips, is kept loose and relaxed. This allows the movements of the upper and lower body and the shifting of your weight to be more easily coordinated with the turning of the waist. When the waist is relaxed and the tailbone tucked inward, they help you to keep the chest inward and back arched. A loose waist and hips are a natural requirement and are most comfortable. It enables you to perform the movements without tiring as quickly and helps your stance to be firm. If the waist is kept loose and free to move easily from side to side, this also exercises and strengthens the internal organs in your torso.

ALIGNMENT/CONNECTIONS OF THE JOINTS

       The hips are in alignment with the shoulders and are level and parallel with each other and with the floor. The knees and elbows are aligned and connected to each other. The knees are slightly unlocked, yet feel as if they are lifting upwards as if to touch the elbows, and the elbows are sunk downwards as if sinking down to touch the knees. The knees are aligned and feel as if they are connected to the big toes. Furthermore, the knees are separated yet feel connected with each other. They press together and feel turned inward and connected, as if you were riding a horse, pressing the knees inward to hold onto the horse, yet they are separated by the horse. The elbows also feel as they are pressing inwards and connected with each other while feeling connected to the knees. The wrists and ankles are turned inwards and are open and extended. Also, the palms and soles are hollowed with the fingers and toes slightly bent and apart, relaxed and feeling as if they are holding onto a soccer ball. The toes feel as if they are slightly grabbing the ground to create hollows at the bottom of the feet.