Tuck Tailbone is Obsolete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Outdated Tailbone Saying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The saying 'tuck the tailbone' in tai chi is considered outdated by some sources, as it can lead to improper alignment and unnecessary tension.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 Therefore, while the saying "tuck the tailbone" may have been used in the past, some now view it as an outdated approach that does not align with the principles of tai chi.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.

Square Form saves Tai Chi

 Square Form as epitome of Yin and Yang 

Video

Mr. Shang Lee said:

"The square form is the first form I learned in Tai Chi. It brings back many memories, although, with my current understanding, I believe the square form may block the learning of the transitions, which are essential if we apply Tai Chi. But I do understand where you're coming from."

Dear Mr. Lee:

Based on your statement, it is reasonable to think you practice large circle/frame Tai Chi. Your statement about the interference of Square Form practice with transitions in large-frame/large-circle Tai Chi does not apply to classical Tai Chi, the original martial art aspect of Tai Chi has been overshadowed by its holistic and health-focused benefits, which, while valuable, may not fully capture the intricate balance of yin and yang. The complexity of Tai Chi's philosophy, including the dynamic interplay of yin and yang, is often simplified or overlooked in modern practice, leading to a loss of the deeper understanding that was central to its origins.

If Tai Chi is such that it does not rely on the internal discipline of a small frame/small circle, then it certainly may be true.  One can readily understand where the small frame/small circle square form overlap would naturally interfere with “transitions.” It would interfere with movement transitions primarily dependent on the external movements of arms and legs. This is germane to Large Frame/Large Circle Tai Chi.

 Large Frame square form relies on outstretched arms, large swings of the arms at the shoulders, and pushing with the legs.  Large Frame round form also depends on those same outstretched swinging arms and going with the legs with no attendant circulation of internal energy.  However, what can be internal in Large Frame anyway?  As Wu Chien Chuan said, Every movement in Tai Chi Form has to have two complementary parts of the body: a moving part (Yang) and a stationary part (Yin).  When the yin-yang junction is located in the torso of the body, it is an internal move.  When it is outside the torso, it is external,

Compact square form practice has other roles that are not concerned with transition. The primary purpose of the compact square form is to teach the student how to delineate yin and yang in the body. That is to teach the student how to hold one part of the body still while the other part moves. As we have said in this article and others, the extraneous motion of arms and legs is another word for nerve signals along the path of qi.  A minor role of Compact Square form partly concerns movements that call for steadying arms and hands subject to localized nerve impulses.  

Indicative of localized nerve impulses is students' natural and more effortless tendency to move extraneously from the arms and shoulders and push from the legs.  This easier tendency fits nicely within the domain of large-frame Tai Chi with its external motions, but it is still not internal.  Qi, of course, traverses the torso and the arms and legs.  With internal motion, where the yin/yang junction is located in the torso,  and there is no attendant motion at the joints,  the qi will traverse the body unimpeded.  With external motion, the qi will be impeded at the localized yin-yang junctions of the shoulders, elbows, knees, hips, etc.  

Practicing transition with transition in mind is a minor Compact Frame round form task.  The primary role is to develop the practitioner's internal energy.  Only when external movements are truly minimized, as in the Compact Frame round form, does an internal movement flourish.    Only then will such playing of the form result in seamless transitions.   This is because the internal energy continuously circulates in the body without any break. 

Certainly, Tai Chi form movements, along with the transitions between them, make more sense if they are corroborated with the martial art origin of the movements.  The student understands why there are such sequences and transitions and why the body must be concerned with positioning and impeccable timing.   Further transition, positioning, and timing studies can be relegated to push hands and sparring exercises.  Once internal energy is attained throughout the body, however, there is no concern with a transition accompanying a Large Frame because the energy circulates continuously in a Compact Frame.  

What most often happens is that students, by habit, move from the individual joints, e.g., the shoulder. Teaching students to keep a shoulder still, an elbow, or a hip isn't easy. The movement at these joints "muddies" the overall quality of movement and, in many respects, drains off the power that could have been generated had it remained still. Correct Tai Chi thus becomes difficult to teach because the nerve impulses that govern movement from the joints have been cultivated over a lifetime. It is no wonder that students struggle with learning, thinking of the wrong reasons for their difficulties.

You are naturally segmented but never learned how to use it!

 Yin and Yang and it’s Science ; a Video of “Delineation”

Yin and Yang as Segmented Movement

Segmented Movement

The zen of piano

A “segment” of Todd Hargroves “The Skill of Relaxation”, please visit his site at bettermovement.org. He publishes VERY interesting articles about movement.

“Imagine a pianist playing the piano. Each time she strikes a key with a certain finger, the other fingers must be relaxed so the wrong key isn’t struck at the same time. So, the skill of relaxation is an essential component of playing. If you want to get a little zen about it, you could say that the non-doing is just as important as the doing.

The pianist's skill is an example of differentiated movement – the ability to move one segment of the body while keeping a nearby segment still. Belly dancers have excellent differentiated movement - they can isolate small movements in their torso and hips while keeping other areas still or even moving them in the opposite direction. By contrast, most Americans, especially white male Americans, tend to move their hips and low back as one big block. This generally leads to poor performance in dancing, and is partly caused by insufficient skill in relaxation.”

The segmentation of the body in Classical Tai Chi as taught by Stephen Hwa, Ph.D

In Classical Tai Chi, as taught by Master Stephen Hwa, it is essential to move one segment of the body 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. 

For example, when performing lower body movements, the power from the abdomen and back is transmitted through the pelvis to the legs, with the pelvis acting as an extension of the leg. To take a step, the abdomen and back lift the pelvis, which lifts the leg, while the upper body remains still. Similarly, in specific moves like "Brush Knee" and "Fair Lady," the right and left sides are performed, with each side being a mirror image of the other, ensuring that one part of the body moves while the other remains still. This approach 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.

More about segmented movement, Page 50, Uncovering the Treasure, Classical Tai Chi’s Path to Internal Energy and Health by Stephen Hwa, Ph.D

The Concept of Yin (nonmoving) and Yang (moving)

“Most untrained people make moves instinctively, not aware how different segments of their body perform different functions in a joint effort to achieve the mission. One of the objectives of Classical Tai Chi is to teach how to identify and then perfect this capability.

Square Form is the first step to teach beginners to be familiar with the concept and practice of segmentation.

When one part of body moves (yang), the rest of the body is completely still (yin). As discussed before, to achieve internal movements, the yin and yang must be paired to form a junction at the right place in the torso.

If there is any movement in the yin, the junction will be altered and result in an entirely different kind of move.

That is why when practicing the Square Form the more robotic look, the better. If one does not maintain stillness while other parts of the body move, the object of doing Square Form is compromised.

This is a drill to tune the neuromuscular control of the student. Most beginners cannot keep their neural signals focused on a narrow segment of their body. The diffusion of the signal creates unintended movements.”