Tai Chi emphasizes that the power starts from the heels, starts from the legs, is controlled by the waist, and moves to the fingers. From the feet to the legs, waist, and hands, the upper and lower parts follow each other and are complete. The so-called lower body determines the upper body. Only when the footwork is correct can the body be correct. Otherwise, the foundation is unstable and the earth shakes.
Therefore, it is very important to strengthen the skills of the feet and practice Tai Chi walking well. So what aspects should be paid attention to when practicing Tai Chi footwork?
01 The center of gravity of Tai Chi footwork should be distinguished
In each routine of Tai Chi, except for the two feet standing briefly in parallel during the starting and closing postures, the rest of the movements are constantly moving in the virtual and real conversion. When practicing boxing, the center of gravity of the human body is always biased towards one foot to avoid the “double” error. According to the changes in the incoming force and the force, the virtuality and reality of the two feet and the proportion of lightness and heaviness should be adjusted in time to keep oneself stable.
At the same time, pay attention to the relationship between the upper limbs and the emptiness and reality under the feet, so that there is reality in the emptiness and emptiness in the reality, and they complement each other and relax and stretch in moderation to achieve flexible transformation and endurance.
02 The height of the foot should be moderate in Tai Chi footwork
The principle is that the height of the foot should be moderate when stepping forward (close to the ground) and the height of the body should be high (not exceeding the ankle). Therefore, special attention should be paid to the moderate height of the foot when changing footwork, and the overall height of the body should be consistent during the boxing process, not too high or too low, and fluctuating.
At the same time, we should also pay attention to the principle of “stepping forward with the heel shoveling the ground, and stepping backward with the toes first”. For example, when the wild horse splits its mane forward, the heel of the forward foot touches the ground first, and then smoothly transitions to the whole foot being firmly planted; when the reverse rolls the arm backward, the toes of the backward foot touch the ground first, and then smoothly transitions to the whole foot being firmly planted; the side step of the cloud hand is that the inner side of the forefoot touches the ground first, and then smoothly transitions to the whole foot being firmly planted.
03 Tai Chi footwork: Keep the horizontal distance between the two feet
Except for the step before the start and the step after the end, the two feet cannot walk in a straight line during the movement (avoid “stepping on the tightrope”), because this is not conducive to the body’s center of gravity transfer.
So whether moving forward or backward, in order to transfer the body’s center of gravity from the original supporting foot to the other foot in a short time, the two feet must maintain a certain horizontal distance.
04 Tai Chi footwork: The size of the stride should be appropriate
The size of the stride will affect the virtual and real conversion and stability of the boxing. Because people’s bodies and legs are different in length, the size of the stride should be determined according to the practitioner’s own body frame.
If the stride is too small, it will not be in place and the strength will not be exerted. If the step is too large and too far, the legs and body will easily rush forward, the center of gravity will be unstable, the step change will not be flexible, and the virtual and real will not be easy to change. The appropriate stride should be a stretch of footsteps, a stable center of gravity, not too forward or too backward, a fair reception and sending, and flexible rotation.
05 Tai Chi footwork should be light and steady
It should be “light as a feather when lifting, heavy as a mountain when landing”, light and steady.
“Taking root” is a metaphor often used in martial arts, emphasizing that the practice of boxing should focus on the stability of the feet. The footwork conversion should be in place, and the position and angle of the soles of the feet should not be rotated after landing to adjust the incoordination of the body. Practitioners should find the stride and width that suits them according to their height and body shape, and practice waist and leg skills well to achieve light and steady footwork.
06 The upper and lower limbs of Tai Chi footwork should be coordinated
Tai Chi emphasizes “upper and lower body follow each other”, that is, the upper body is consistent with the footsteps, the upper body does not lean forward or backward (the coccyx remains in the middle), and the whole body moves forward together when moving, and the whole body moves when moving.
When practicing boxing, the body should follow the steps, and the steps should follow the body. There is no movement when moving, and no stillness when still. The upper and lower limbs cannot act independently and be disconnected. They must be integrated, connected, and balanced, so that they can turn around quickly and deal with urgency.
Only by fully understanding the important position of footwork in Tai Chi can we continuously improve the level of Tai Chi technology, successfully enter the hall of Tai Chi culture, and easily demonstrate the power and artistic charm of Tai Chi.