Use the Core, not "Plain Vanilla"

  

Internal Power in Small Circle Video

Ground Force and merely a means to Internal Energy

 

In Tai Chi, one hears the term “ground force”. This term is associated with "large frame" (large circle) Tai Chi. Keep in mind that Sir Isaac Newton cannot be wrong since this involves an "action" of pushing with the legs/extremities and a "reaction" of the body moving. Keep in mind as well that this is "external energy" AND “Momentum Force” gained from pushing with the extremities. It involves the transfer of energy from pushing movements of the legs as the feet contact the ground. It is a misunderstanding that "ground force provides internal energy"! It merely provides the means of rooting, what is called "Peng," and is not the same as Internal Energy. 

 

Mechanically, it is the primary, not necessarily sole, means to generate internal energy in such large stances. Internal energy in Large Circle Tai Chi, often referred to as "Jin," is a refined and efficient use of the body's mechanics combined with strategic thinking during engagement. It requires years of study and practice to develop the ability to remain stable and relaxed while generating and controlling internal energy. The integration of whole-body storage and release of Peng requires detailed attention to body mechanics and relaxation.

 

While the ground path is essential for rooting and Peng in the Large Circle,  it is not the sole source of internal energy. Rooting involves allowing force to go deep into the ground and manipulating energy beyond the physical body. Proper Peng uses the ground path and other principles to generate internal energy.

 

In summary, while ground force plays a role in Large Frame/Large Circle Tai Chi, it does not alone provide the internal energy that is central to the practice. Internal energy in Large Circle Tai Chi is developed through a combination of body mechanics, relaxation, and strategic thinking.

 

 

Tai Chi Internal Energy Comparison

 

The ground force of Tai Chi does not provide internal energy, in the same manner or as well as the core dexterity of Small Circle Classical Tai Chi.

 

I quote my own teacher Master Stephen Hwa when I say:

"Small Circle Classical Tai Chi, or Tai Ji, utilizes the philosophy of yin and yang in every aspect of its practice, which asserts that every entity needs to coexist and interact with a counterpart of opposite nature to achieve balance and vitality. For every internal movement, a moving part of the body (yang) works against a stationary part (yin) that provides support and power for the move. The junction between yin and yang is always located in the torso. When you perform an internal movement correctly, you will feel the sensations of stretching and intense energy flowing across the junction in an otherwise relaxed body. Classical Tai Chi, or Tai Ji form, teaches students how to use Internal Discipline in every move, allowing internal energy to circulate continuously throughout the body during form practice, tuning, and cultivating internal energy.

 

The appearance of internal movement is very deceptive. Most uninitiated observers will think it is a small, unremarkable, and simple movement and may opt for a more showy style. Internal movement is demanding to learn, both mentally and physically. But the results of the effort will be unparalleled in improving health and well-being, as well as in martial arts applications and sports performance. The actual health benefits and the foundation for martial arts application of Tai Chi can only be achieved when the practitioner incorporates "Internal Discipline". That is, using internal movements and internal power to direct and empower external movements into Tai Chi practice."

 

 Note: I use the term "plain vanilla" in lieu of saying that large frame/circle is the most common Tai Chi that one sees. 

Core Dexterity creates Neijin

 Video of How to Learn Neigong

Video of how

Core Dexterity creates Neijin

The concept of Neijin, "internal energy" in Tai Chi, is often seen as vague or overused, with varying interpretations among practitioners and scholars. Some view it as a metaphorical or symbolic way to describe the body's physical mechanics and efficiency rather than a mystical or supernatural force. Others argue that the term lacks a clear, coherent path to attainment due to the historical and cultural complexities surrounding its interpretation.

Cultural and historical context: The term Neijin has been influenced by centuries of oral tradition, secrecy, and mythological storytelling, which has led to a wide range of interpretations. This has contributed to the perception that there is no clear or consistent method for attaining "internal energy".

Internal Energy and the dexterity of the body's core are a central aspect of Classical Tai Chi. The practice emphasizes using “Neigong”, internal discipline to initiate movements from the body's core (the abdomen and back) rather than the limbs. This approach allows for the cultivation and mobilization of Neijin, “internal energy”, which is essential for health benefits and martial arts applications.

In Classical Tai Chi, the core movements are designed to transmit power from the abdomen and back through the pelvis to the legs, with the pelvis acting as an extension of the leg. For example, when taking a step, the abdomen and back lift the pelvis, which lifts the leg, while the upper body remains still. This internal movement is characterized by the sensation of stretching and intense energy flowing across the junction where the yin and yang interact, typically located in the torso.

Classical Tai Chi also involves segmented movement, where one body segment moves while keeping a nearby segment still. This principle is part of the "internal discipline" that emphasizes the interaction between the body's moving (yang) and stationary (yin) parts to achieve balance and vitality.

Classical Tai Chi’s teachings highlight the importance of integrating the arms and legs with the core, efficiently utilizing the power in the back and abdominal muscles in complex movements for martial arts or sports applications. This integration is fundamental to Classical Tai Chi, where every movement is internally driven and requires a deep understanding of the body's segments and their interactions.

Overall, the dexterity of the body core in Classical Tai Chi is a sophisticated practice that requires intense tuning and sharpening of the mind and body, leading to a total exercise package for the body and the mind.

Classical Tai Chi emphasizes using the body's core muscles and their elastic force to generate power and dexterity. According to Master Stephen Hwa, the core, including the abdomen and back, is the source of internal movement, distinct from external movements that rely on the limbs. In Classical Tai Chi, movements are initiated from the internal core of the body rather than from the external parts, and this approach cultivates and mobilizes “internal energy” for health benefits and martial arts applications.

For instance, pushing the right hand forward with the arm and shoulder is considered an external movement. In contrast, an internal movement uses the abdomen and the back to move the entire upper quarter of the body, including the arm and hand, forward. This method of movement allows for the utilization of the core's power, which is more efficient and powerful than relying solely on the limbs.

To reiterate, “internal discipline” in Classical Tai Chi involves using the core muscles to power movements, a fundamental aspect of the practice. Stephen Hwa, a second-generation disciple of the legendary Tai Chi Master Wu Chien Chuan, teaches this technique in online courses and DVDs. Internal discipline enhances the dexterity of the body's core by integrating the arms and legs with the core, allowing for the efficient use of back and abdominal muscles in complex movements.

Classical Tai Chi uses the body's core muscles and their elastic force to achieve dexterity of the core. Movements originate from the core rather than the limbs, and this is a key aspect of the internal discipline taught in this practice.

Tuck Tailbone is Obsolete

 

See Beginning Postures Square Form

Outdated Tailbone Saying

See the post preceding this for additional instructions on how to sit back minus “Tuck”.

To demonstrate this obsolescence and to update yourself, stand in front of a mirror with your knees bent so you are reflected in profile. Contract the abdomen and feel how this starts to bend your knees comfortably. An experiment with your pelvic area, by watching your rear end. You will find that you can either tuck it underneath you, push it out behind you, or let it hang directly below you. 

What we aim for is that in this last position, your spine takes its longest and most relaxed curve, adequately supported by the wall of abdominal muscles in front. When you have found that place, slowly stretch one of your legs to the front, landing gently on the heel with the toe up. You may decide to touch a wall with your finger for balance. Keep your eyes on the area of the lower spine - it is easy, as you stretch the knees, then the leg forward, to let the pelvis tip up and protrude in the back, shortening the spine curve and throwing the body out of alignment.

The saying 'tuck the tailbone' in tai chi is considered outdated by some sources, as it can lead to improper alignment and unnecessary tension. This cue, often misunderstood, was initially intended to encourage a slight pelvic tilt that aligns the spine and pelvis. Still, it has been misinterpreted to mean forcefully tucking the tailbone under, which can destabilize the core. Instead of this misinterpretation, focusing on natural alignment and relaxation is suggested. This emphasis on natural alignment and relaxation reassures practitioners that they are on the right path, promoting confidence in their Tai Chi practice.

 

Additionally, some sources indicate that tucking the tailbone is often misunderstood. The goal is to achieve a state of hollowing the front (creating space in the abdominal area) and expanding the back (engaging the back muscles) by sending neural messages to extend the muscles that control the lumbar curve, rather than forcing the lumbar spine into place by contracting muscles in a different part of the body.

 

In some cases, the emphasis on tucking the tailbone is seen as a misinterpretation of the original intention, which was to achieve a natural and relaxed posture rather than a forced one. Therefore, while the saying "tuck the tailbone" may have been used in the past, some now view it as an outdated approach that does not align with the principles of tai chi.

 

Inguinal Fold Crease

An image of clothing creasing across the inguinal fold typically shows a fold or crease where the lower part of the abdomen meets the inner thighs, also known as the groin. I have heard Master Stephen Hwa saying "... sit back, and you should see a crease, a crimp horizontally across the front of the trousers...". This area is often referred to as the inguinal region or inguinal crease. The inguinal fold is a natural anatomical feature that can be affected by clothing, particularly when the clothing is tight or when the individual is in motion. Understanding this anatomical feature is crucial for practitioners to maintain correct alignment and posture in Tai Chi, making them feel more informed and transparent about the biomechanics involved.

 

The concept described can be explained by Newton's Third Law of Motion, which states that every action has an equal and opposite reaction. When a person sits, gravity pulls the tailbone downward, exerting pressure on the surface they are sitting on. In response, the surface applies an equal and opposite upward force, which can create a sensation of the head rising slightly due to the transmission of forces through the body. This understanding of gravity's role in maintaining correct posture enlightens practitioners and deepens their knowledge of Tai Chi principles, making them feel more knowledgeable and confident in their practice.

To reiterate, this phenomenon of while sitting in a chair aligns with Newton's Third Law, as the downward force exerted by the ground or chair is met with an equal and opposite upward force from the chair.

 

Newton's Third Law states: "Whenever one object exerts a force on another object, the second object exerts an equal and opposite force on the first".In this case:

• Action Force: Gravity pulling the tailbone downward.
• Reaction Force: The ground or chair pushes upward with equal magnitude.

This principle applies broadly in mechanics and is foundational to understanding how forces interact in everyday situations, such as walking, lifting objects, or even sitting in a chair.

 

Tailbone in Classical Tai Chi

The effect of gravity on the tailbone, as discussed in various sources, underscores the significance of maintaining proper alignment and posture in classical Tai Chi. The concept of 'tucking the tailbone' is often criticized as it can introduce tension and disrupt natural circulation, leading to various health issues. Instead, classical Tai Chi principles advocate for a relaxed and naturally aligned spine, where the tailbone can drop gently, promoting a balanced and harmonious posture. In several of his classes, Master Stephen Hwa emphasized that visual evidence of the body shows correct tailbone drop and good posture. Once again, the evidence is visible when one looks down and sees a very broad and lengthy crimp, in other words, a crease in the clothing covering the pelvis. This correct posture not only prevents injury but also enhances balance and energy flow, inspiring practitioners to strive for it.

In classical Tai Chi, aligning with gravity is crucial. Practitioners are encouraged to imagine a string lifting the head from the top, allowing the spine to elongate and the tailbone to relax. This alignment helps distribute the body's weight evenly and maintain a stable posture. The importance of this alignment is further emphasized in the context of gravity and posture, where the tailbone should be positioned to ensure the body's structure is stacked centrally, facilitating a connection with the ground.

Gravity's effect on the tailbone in classical Tai Chi is also reflected in the broader understanding of biomechanics. The principles of gravity and posture in Tai Chi are well-documented, highlighting the importance of proper alignment to enhance the practice's benefits.

Stretch DOWN the “Cuckoo”, UP the Cranium

 Tuck Pelvis? NOT

To demonstrate this obsolescence and to update yourself, stand in front of a mirror with your knees bent so you are reflected in profile. Contract the abdomen and feel how this starts to bend your knees comfortably. An experiment with your pelvic area, by watching your rear end. You will find that you can either tuck it underneath you, push it out behind you, or let it hang directly below you. 

What we aim for is that in this last position, your spine takes its longest and most relaxed curve, adequately supported by the wall of abdominal muscles in front. When you have found that place, slowly stretch one of your legs to the front, landing gently on the heel with the toe up. You may decide to touch a wall with your finger for balance. Keep your eyes on the area of the lower spine - it is easy, as you stretch the knees, then the leg forward, to let the pelvis tip up and protrude in the back, shortening the spine curve and throwing the body out of alignment.

The word coccyx comes from the Greek kokkyx, meaning "cuckoo," due to the bird’s beak-like shape of the bone. In the first photo you see me "sitting back" as I pull Master Hwa's arm.  Notice the yellow line in the 2nd photo as an imaginary wall.  The "sit-back" would not touch the wall with the shoulders but always with the rear. When teaching at Universities or High School gyms, I would train students to "sit-back" using gym or hallway walls this way. Notice how well Master Hwa does his "sit-back"! This is the stretch/droop down of the tailbone/coccyx/buttocks NOT a tuck under of the pelvis.  A good sit-back will enlist gravity to pull down and the equal / opposite reaction will be a natural stretching motion of the cranium upward.  Newton's third law.

Pushing hands in the "perpendicular"

A VIDEO LINK

The Sit Back Move: When performing the "sit back" movement, you must sit straight back without wiggling your hips while moving backward or forward. The turning happens only when you are fully back or forward. Many people IN THE VIDEO tend to stay too upright during this movement, not allowing gravity to stretch the tailbone downward. In the video, you can observe individuals pushing hands and sitting back onto the rear foot, but their hips rotate excessively. This move is practiced intensely from the first lesson, "Tai Chi Walk", and continues throughout form practice. Many beginners find this move awkward and often don’t sit back completely, meaning not all their body weight rests on the back foot. To execute this move correctly, you must fully stretch downward in the sitting position, allowing the backward momentum to be absorbed by the stretch and transmitted to the legs. Some of the momentum can also be absorbed by the forward foot, with the heel firmly planted on the ground and the toe lifted slightly due to the leg muscle stretch.

In Classical Tai Chi, the 'Sit back' movement involves specific alignment and movement principles, focusing on the buttocks' role or the “coccyx/tailbone”. The action of 'drooping' the buttocks, or allowing them to 'drop', is not just a movement, but a crucial element that significantly influences the entire process. 

As the buttocks droop, the influence of gravity pulling downward on the sacrum is felt, creating a natural opposing force from the upper body that stretches the spine and surrounding musculature in an upward direction. Thank you, Sir Isaac Newton!

The action of 'stretch buttocks down, stretch neck/head up' in Classical Tai Chi is not a 'tucking motion', but a crucial element for achieving internal movement. This action simultaneously contributes to loosening the waist, a key aspect in Classical Tai Chi. The waist, located beneath the belly button, should turn from the lower abdomen independently and not be initiated by the shoulders.

The process also involves pulling the body backward by engaging the rectus abdominus and oblique muscles. This engagement helps sharpen the differentiation between active and relaxed body parts, aligning with the Tai Chi principle of selectively utilizing muscles to maintain relaxation elsewhere. Stretch down the tailbone and spine, allowing gravity to help. One can achieve this by pulling the body back and maintaining proper alignment using "internal discipline". 

In Classical Tai Chi, the concept of "stretching down the buttocks" is closely related to the proper alignment and structure of the body, particularly the lumbar vertebrae and the sacrum. Great grandmaster Wu Chien Chuan highlighted the importance of "drooping the buttocks" as a key element in achieving the "loosening" of the waist, which is essential for effective Tai Chi movement.

The idea is that when the buttocks are appropriately engaged and "stretched down," they help align the spine and facilitate internal energy flow. This is part of the broader principle of using the body's internal core (the abdomen and back) to initiate movements rather than relying on the external limbs.

In Classical Tai Chi, the principle of 'stretching down the buttocks' is not to be confused with tucking the pelvis. This principle of 'internal discipline' generates 'internal energy' and empowers the core, abdomen, and back rather than from the extremities. Tucking the pelvis, often misunderstood as being 'internal', is, in fact, a purely mechanical action.

Classical Tai Chi emphasizes the balance between yin and yang, where every internal movement has a corresponding stationary part that provides support and power for the move. The junction between yin and yang is always located in the torso, and this principle applies to movements such as pushing the hand forward, turning, and stepping forward.

While tucking the pelvis is common in some Tai Chi styles, it is not the focus in Classical Tai Chi. Stretching down the buttocks is more about internal energy flow and correct body alignment, rather than a specific pelvic movement.

Some sources discuss the importance of pelvic tilt and rotation in Tai Chi and Qigong, emphasizing the need to force the pelvis into a tucked position and not allowing it to move naturally by stretching down or up, releasing the back and neck. The goal is to achieve a balanced and relaxed posture, which is crucial for effective Tai Chi practice.

In summary, while tucking the pelvis ois used in many contexts, Classical Tai Chi focuses distinctly on 'internal movement and energy flow'. This approach differs significantly from the mechanical action of tucking the pelvis.