Tag Archives: pelvic rotation

Making a Connection in Taiji & Qigong – Sinking Qi

When you first begin tai chi and qigong, you spend most of your time trying to remember the positions of arms and legs in the various postures, and then which posture follows the previous one.
Gradually you begin to know a repertoire of postures, one following another; in other words – the tai chi ‘form’, or a qigong ‘set’ of exercises.

yang-cheng-fuAt first this ends up as though you are physically reproducing a series of photographs; you move the body into the position of one photo, then another, until you’ve got to the end.
You’ve now learnt the shape of the form – the equivalent of a musician learning which note follows which, but without any great fluency, interpretation, or subtlety.

Then there’s all that talk about ‘flow’… ‘flowing’ from one position to another. How do you do it?  How do you smoothly transition between one movement and another?
This could be referred to as the ‘connection’.

Connecting the moves.
Connection is relaxation and continuation.  It is understanding what the energy of a movement is doing and how to convert it into something new.

In fact, we are continuously using this skill in many varied situations.

  • If friends are upset, we listen to them so as to help them convert their discomfort and see them through the problem.
  • If you’re driving your car around a 90 degree bend, you ease off on the corner in order to make the transition.
  • If you want to jump on a bus that’s passing you, you run alongside the bus before jumping on, rather than grabbing the handrail as it passes.

What takes place in all instances is a ‘listening’ to the first action in order to change it into the second action.  By doing so, you blend one action into another.

In taiji and qigong …
stance-bowstance-emptystance-bow

Let’s say you are starting in a left or right Bow stance (one leg ahead of the other, with the weight on the front leg – graphic 1, above); you are going to sit back on to your back leg (graphic 2), and then go forwards again into the same Bow stance that you started in (graphic 3).  You can ignore the hand positions.
Having sat back (graphic 2), the energy which has been going backwards needs to reverse, but without going directly forwards along the same ‘line’ that you sat back on.  If you do this, there will, in effect, be a ‘break’ in the movement, i.e. at the exact point where you finish sitting back prior to going forward again.  Trying to do that is like reaching your 90 degree bend in the road and attempting to do an abrupt right angle turn, i.e. missing out the curve of the bend.  The car would roll over.

  • As you start to sit backwards, the back knee gradually bends.  Be stance-bow-with-arrowaware that the direction of ‘flow’ is backwards (in this case), and that movement mustn’t stop – although it might change direction.  You are gradually tilting your pelvis (draw in your abdomen).
  • As you get near to the end of sitting back, think of relaxing the leg you’ve sat back on; you are actually relaxing the hip joint, but it’s easier to think of relaxing the leg.  (This is the right leg in graphic 2). Your pelvis is continuously tilting and ‘tucking under’.stance-empty-with-arrow
  • Soften your shoulders, elbows, (and hips) so that the ‘backwards’ energy/movement drops.
  • Make sure that you are breathing either in or out, it doesn’t matter which.  When you hold your breath the body can only partially relax; apart from anything else, the muscles don’t get the oxygen they need to stay elastic.
  • As you begin to reach the maximum amount that your bent rear knee can comfortably support you, your pelvis has tilted to its full amount.  Then begin to move forwards again.

What is now happening is that the body/centre is no longer moving backwards and forwards along the same horizontal line, it is now creating a circle.

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‘Sucking & Tucking’

Pelvic tilt, and ‘Sucking & Tucking’
How do you get your pelvis to tilt?Pelvic tilt 4
I’ve found that for most people, it’s very difficult to move the pelvis (other than
turning it to left or right!). It would appear to be the hardest part of the body for many to feel, and I’m fairly sure that for the majority, not only are its contents a mystery, but also where and how the legs connect to it!

When trying to describe it, the concept of the ‘pelvic tilt’ works for some, for others the idea of ‘sucking & tucking’ is useful, and for other people, the exercise below, combined with ‘sucking & tucking’, might work even better.

Try the following…

  • Put the knuckles of one hand on the small of your back.
  • By flexing your spine beneath your knuckles, see if you can push your knuckles backwards. [You can let your knees bend a little if necessary, but your body shouldn’t lean backwards].  To do this you are doing a ‘posterior pelvic tilt’ – see above.

The point of this is explained below.

What happens inside?
At the place where you have just placed your knuckles, the spine has an inward bend, part of the ‘S’ bend.
By straightening this bend (the lower part of the ‘S’ bend), the spine actually lengthens slightly; although the top of the spine doesn’t move, the portion below the ‘S’ does – it pushes down, pushing down on the pelvic bone to which it’s attached.

Pelvic tilt 1‘Tucking’.
If you take a round-bottomed bowl and push down on one side of it, the other side obviously rises by an equivalent amount.
Pushing the lumbar vertebrae gently backwards pushes the back of your pelvis downwards, because the ‘S’ bend in the lower spine straightens.  This is the ‘tucking’ aspect.
If the back of the pelvis drops, the front must rise – just as it does with the bowl.Pelvic tilt 2

‘Sucking’.
However, in both tai chi and qigong, you always need to balance front and back, so it isn’t enough to work only the back, you need to work the front simultaneously.
This is where the ‘sucking’ comes in.  You need to lift the front of the pelvis upwards, and you do this by lifting the pubic bone.Pelvic tilt 1

Why bother?
Because without using this part of your body in every movement, tai chi and qigong stop being what they are and become external movement only … arms and legs slowly flurrying about without the central motor doing any driving.
The two arts become “a tale, Told by an idiot, full of sound and fury, Signifying nothing.”

‘Open’ & ‘Close’ in taiji. (1) Using the centre.

‘Open’ (Kai, pron. ‘Kigh’, as in ‘High‘) & ‘Close’ (He, pron. as in Her) is one of the keystones to the internal aspect of taiji.
Taiji can look beautiful without it, but the beauty is skin deep… and the taiji lacks power.

Kai/He of the lower torso/abdomen involves physical effort, in the sense that you have to use your abdominal muscles; and to do it efficiently and effectively, you need to engage them more than most people seem to realise.

Pelvis & Hips 3

The Mechanics
Those of you who do Pilates will understand immediately what is going on here – you are doing a pelvic tilt.
This involves altering the angle of the pelvis, so that if you were to look at an X-ray of someone’s pelvis from the side as he/she altered it, you would see the front of the pelvis (the pubic bone, or the pubic symphysis – the join at the front between the two sides of the pelvis) rise upwards, whilst the back of the pelvis (including the iliac crests, sacrum, & coccyx) would drop. The rotation takes place along the axis of the ilio-femoral joints, i.e. where the legs meet the hips on either side of the body.
The pelvis should be able to rock forwards and backwards on these joints, although most people are quite locked in the small of the back, which restricts this movement.

The problem is not so much lifting the pelvis at the front, most people can do this, it is releasing the kidney area and lumbar spine at the back that causes many people difficulty.
The end result of not releasing the back is either 1) the top of the back leans backwards when the front is lifted, or 2) the entire action becomes like pulling on a pair of trousers (or giving yourself a wedgie) – the front might be pulled up, but unfortunately by not releasing the back, the lower back in effect is also pulled up, and the rotation is lost.

What does this feel like? (Try it out)….
This can be done standing or sitting, but for the purpose of this example, do it standing.
1) Stand with feet slightly separated.
2) Suck your abdomen in as though you’re trying to get into a pair of size 0 trousers, i.e. very small.
3) Relax the kidney area of your back, and try not to grip the buttocks.
4) When you can’t suck in any further, start to bend your knees, then suck in more. N.B. Keep relaxing and loosening the back.
Throughout this, there should be a sensation of (a) the small of the back (the kidney area) pushing slightly backwards and (b) of the skin in that area expanding and stretching gently.

The odd thing about all of the above is that under certain circumstances we automatically do this action to varying degrees.
1) Most obviously: If you were in a tug o’ war by yourself against 10 other people who were pulling the other end of the rope, you would, without thinking, engage the right muscles when pulling.
2) Less obviously: When sitting down on a chair, to a minor extend you do a pelvic rotation. You might well have experienced the sensation of when you’ve not tucked under, e.g. when sitting down on a stool that is higher than you expected, and you jar your spine because you haven’t got your spine into the right position in time.

So, in taiji, this pelvic rotation is ‘closing’ (He).  The undoing of it is ‘opening’, (Kai).
It is the equivalent of compressing a spring prior to its release.  It is coiling prior to uncoiling; drawing the bow prior to shooting the arrow; gathering power before releasing it.
In taiji, it happens before any expansive movement.  It is the yin before the yang, the black which makes white possible, the up which makes down possible, the in-breath without which there would be no out-breath …. etc. etc.
In other words, it’s the stuff that makes our world and the entire universe operate that has been quite deliberately encapsulated into a set of movements – an art form. #TaiChi #Qigong