Get a Toe Up? Uh-uh!

 I'm writing this from our new home in Acton, California, but here is Master Hwa teaching my students at a Kenmore, NY H.S. circa 2005. Notice that Master Hwa's foot has its TOE POINTING DOWN with no bend or "crimp" in toes as he lifts the leg, USING THE CORE NOT JUST THE LEG MUSCLES.  Notice the 2 ladies watching it, getting it correct, and one of the men seems befuddled. 

This relaxes the foot and greatly enhances the core's ability to lift the leg.  If the toe points "bend, crimp" UP, chances are you are tightening the foot muscles, crimping the core's ability to lift. That induces the body into using "external", not "internal movement".  

Think of the concept this way:  Make as tight a fist as you "white knuckle"  can and try to move your arm, now with fist "white knuckle" tight, try moving the arm using internal discipline. Difficult, right?

The same "crimping" of energy that impedes core movement occurs when you tighten the foot.  The same holds true for kicking as for walking: the more you relax the toe, the more the heel can extend to kick with the heel

 In Classical Tai Chi, relaxing the toes while lifting the leg is a fundamental part of "internal discipline," in which movements are driven by the core rather than by external muscle tension. 

Core Principles for Relaxed Leg Lifting

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• Source of the Lift: In this style, you do not use the thigh muscles (quadriceps) to pull the leg up. Instead, the pelvis,
• abdominal and back are engaged to "lift" the leg from the center.
• Lower Leg Relaxation: When the lift originates from the core, the lower leg should hang vertically and naturally from the knee. This "hanging" state automatically keeps the foot and toes completely limp and relaxed.
• Preventing "Toe Tension": Curling or stiffening the toes during a lift often indicates that you are using "external leg power," which stops the flow of energy at the hip.
• Stepping "Empty": When stepping forward or backward, the foot is placed on the ground without shifting weight until it is flat. Keeping the toes relaxed during this "empty" phase ensures the body remains balanced on the supporting leg. 

Practice Tip

Are you able to relax? 

Can you lift either leg while focusing your conscious mind on your core at your waist? This is “internal”! If your toes "scrunch" or lift upward toward your shin, it's a sign of tension in the lower back or quadriceps. That is “external”! Focus on "sinking" the weight into the standing heel and letting the moving foot feel like a heavy, relaxed weight hanging from your core.