When you sit down on to a chair, you automatically, and without forcing it, do a pelvic tilt. If you don’t, you run the slight risk of hurting your spine.
The same thing should be true in tai chi and qigong when you move your weight from the front leg to the rear leg of a Bow stance; you need to do a pelvic tilt (see previous blog).
Without repeating the previous blog, I’ve noticed that quite a few people force the pelvis under rather than allowing it to roll under by releasing the back and the neck. If you don’t release the muscles in the back, you’re just creating further tension and the movement won’t function as effectively if someone were to push or pull you at the same time.
This relates to the question that people sometimes ask – How do you relax the gluteus muscles in the buttocks at same time as tucking under?
Stretching or releasing?
If you force the pelvic tilt, you are deliberately trying to stretch the lower back muscles by contracting the abdominal muscles. Forcing it means that the movement is coming from only one place, and the back isn’t joining in the game – or only slightly.
If you force the pelvis under, the neck doesn’t release, and the tension within the pelvis may even cause the chin to lift because the entire back, including the back of the neck, contracts.
In fact, to go a stage further, when tucking the pelvis under, your neck should release at precisely the same moment.
When you release the back, as opposed to ‘forcing’ it, the sensation of release occurs throughout the entire back – the waist, the ribcage (sides and back), the armpits, the shoulder blades, the neck, and even in the back of the head and up to the crown of the head. Your back should feel like a compressed spring releasing.
Should you release the neck or the back first? Both; it’s all one and the same.
How does the front of the body behave?
When you release the back, the muscles at the front feel as though they are being drawn upwards and inwards, rather than tensed.
What happens is that the back ‘opens’ – not exactly a bowing backwards, more a sensation of the cellular structure undoing and opening, and the front of the body ‘closes’, – a feeling of the front drawing in, compressing. These events happen simultaneously so that one reinforces the other.
James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan one Saturday a month.
Phone: 07836-710281 or 020-8883 3308