T’ai Chi movements originate from the center of the body. If we take this statement literally and placed someone in a zero gravity environment, say on the International Space Station, and started them spinning head over heels, the axis around which they would spin might be about three inches below their belly button, centering between the hips. This is sometimes referred to as the Dan-tien, and movements initiated here exhibit a coordination of all involved body parts.
When in a
gravity field, movements initiated in the dan-tien have the advantage of moving
from a low center of gravity, which allows for the enhanced balance and upper
body relaxation characterized by the T’ai Chi movements. Exercises which
facilitate movement from this center are thus extremely beneficial both for
beginners, who can practice them without having to first memorize the form, and
later for those who wish to increase their proficiency in push-hand (tusho’)
practice. These exercises can be done anywhere, even while waiting in line at the
grocery store. (If the feet aren’t too far apart the movements are externally
subtle, and would not be considered unusual behavior). Again, they provide many
benefits both for health and for improving the form.
Weight shifting/hip
rotation exercises
Stand with your feet about a foot apart (under your
shoulders) and gently shift your weight first onto one side, then on the other.
Go back and forth, always remembering to relax. Try to move all the weight onto
each side (100%). Notice how this feels.
After a little while, you can add something: 1) Move your
weight on the Right (or Left) side/leg and 2) then turn your hip 45 degrees or
so to the Left (or Right). With your hip still turned, 3) shift your weight
back to the other foot, and then 4) rotate your hip to the other side before 5)
shifting your weight back to the first foot and 6) Repeat.
When you’ve done this for a while, try it in the other
direction. Put your weight on the Right and turn to the Right before shifting
to the Left foot, then turn the hips the other way before going back to the
first side, and so on. You are making circles, first clockwise, and then
counter-clockwise.
The next variation requires placing one foot forward and one
foot back. Again, small steps. The leg with the bent knee has the weight on it,
and the straight leg has no weight. You alternate the leg with the weight by
bending the knee of the leg you are putting the weight on and straightening the
leg you are taking the weight from. Both feet remain flat on the floor. Don’t
lift the back heel when going forward. Your body alternately balances over the
back leg and the front leg. One does the same two exercises, first rotating the
hips with the weight on the back foot, then with the weight on the front foot.
Keep the hip rotated while moving forward and back. After doing the exercise
making circles one way, try going in the other direction. (Clockwise, then
counter-clockwise). After this, you can switch feet, putting the back foot in
front, and repeat the above, both clockwise and counter-clockwise. (At this point if you raise your arms so that your wrists and shoulders are at the same height , with the elbows bent downward, you are starting to do a one person push-hands exercise).
These exercises will help you to gain a useful flexibility
and range of motion in the hips, and regain that which is lost from the storing
of tension in this area, which is often due to emotional stress factors and/or
old habit patterns.
