The basic steps of Tai Chi require that the movements be steady, light and steady. Lift the foot without pushing the ground, and lift the foot through the spine. When landing, it should be silent, and the Qi in the Dantian should stabilize the foot. Tai Chi should be like a cat’s step, light and orderly, and light and gentle like a cat walking, without sound. These movements are completed by the combination of mind and Qi.

If you want to guide the body with mind and Qi, you must first be relaxed and calm. Lift the foot without pushing the ground, and land silently, reflecting the conversion between virtual and real.

1, The conversion between virtual and real of the left and right feet is not done by force, but by intention.

    When stepping up, if the foot to be lifted is the right foot, the right foot should be slowly lifted from the toes at the back until the heel in front lands. In this process, slowly move your center of gravity to the left foot, let the left foot become the real foot, and the right foot become the virtual foot, expand the joints, lengthen the tendons, relax the hips, relax the waist, and move the gate of life forward to the limit of the body, which looks like a convex feeling, and the tailbone is close to the front heel. This can be divided into three steps: lifting the foot, moving the foot, and landing the foot, just like starting, moving, and landing in calligraphy.

    Before lifting the right foot, the left foot is in a loose state. This looseness can produce elasticity, and there will be a feeling of internal energy sticking to the spine. Slowly lift the right foot gently. When the right foot leaves the ground, the right half of the stride will send the right foot forward to the action position. This action should be based on the left half stride. Because the center of gravity of the whole body is on the left foot, the left foot plays a role in exerting force. After slowly converting from virtual to real, the waist spine changes from the original forward fold to the backward fold. The tailbone should sit on the real heel, so that the Baihui, tailbone, and heel are on the same line.

    2, Movement of the waist spine

      In the conversion of virtual and real legs, the movement of the waist spine plays a role in connecting the upper and lower parts. The movement of the waist spine is from the forward fold of the waist, which slowly changes to the backward fold of the waist. The boxing manual says: “There must be folding when going back and forth, and there must be conversion when advancing and retreating.” It can be understood that the waist joint has the largest range of motion, and conversion must be performed regardless of forward or backward. The waist and spine play a connecting role here, so we must learn to use the waist and spine to make use of it in the conversion of virtual and real legs. Because of the changes in the waist and spine, Tai Chi will become flexible and full of variables. It also enables the hands and feet to constantly change and transform. Because of the mechanism of one movement and all movements, the waist becomes the master of braking. When doing movements, the waist should be the master, and the body should be moved with the mind and spirit.

      3, The upper body follows the lower body, and the origin is in the feet

        The human body is divided into the upper and lower body. The boxing proverb says “the upper and lower are in a line, the yin and yang change under the feet, the head is empty and the top, and the hands are loose and turn.” The boxing classics say: the root is in the feet, the legs are generated, the waist is dominated, and the shape is in the fingers. Every movement of boxing is based on the stability of the feet. If the feet are not stable, it is easy to shake when the frame is set, and it is easy to make mistakes when the virtual and real legs are switched. The reason for the upper and lower following is very simple. In layman’s terms, it is to maintain and stabilize the center of gravity. If the center of gravity is maintained well, the shape of Tai Chi lies in the hands, and the hands can better show the “shape” of Tai Chi. That is why Tai Chi is called a whole-body exercise.

        Based on the feet, with the waist as the main focus, and with the will and energy to generate power. This is the foundation of the foundation of Tai Chi.