Tag Archives: Tucking under

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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The Use of the Pelvis; Lifting the Knee

In both in taiji and in qigong there is often the need to raise the knee, either to kick, or perhaps as an exercise for the pelvis, or perhaps just to take a step.
As in raising your arm efficiently, there is a similar method with the leg.

What happens inside you when you lift your knee?
There are several muscles involved in lifting the leg.  If all you want to know is which are the main muscles used to do the job, then they are:

  • The Rectus Femoris
  • The Iliacus
  • The Iliopsoas

For the purpose of this Blog (because it relates to the previous Blog), the only one I am interested in is the last of the three – the Iliopsoas, often referred to as the ‘psoas’.

The nature of all muscles.Muscle mechanics 1
When at rest, a muscle is a flexible piece of ‘elastic’ connecting two fixed points (in red).  The elastic is neither taut nor floppy – a state of ‘relaxed tension’.
Muscle mechanics 2When operated by the nervous system, the elastic can either contract (shorten) or relax further (lengthen). Contraction brings the ends of the muscle together (the fixed points at the ends are pulled together – these are know as the ‘attachments’); relaxation allows the supports (attachments) to move away from each other.

Psoas & Iliacus 3The psoasPsoas & Iliacus 2
This muscle connects the small of your back (the lumbars – the lower part of the ‘S’ bend of your back), and the inside of the thigh bone (the femur).

Lifting your knee.
The act of lifting your knee is a contraction.  The supports (attachments) at either end are trying to pull together… but you don’t want both of them to move.
Crane leg lift 2What you want is the upper support to stay firm, so that the tightening/shrinking muscle pulls the lower support (which is attached to the leg) upwards.
You don’t want your lower spine to be pulled forwards (towards the abdomen); if this happens, you are in effect collapsing one of the main supports. The incorrect use of this muscle is not unlike tying a hammock to an 80 year old oak tree on one side (in this case the leg), and a 2 year old willow on the other (the spine); the willow will bend, providing no support on that side.
And practically?
When you sit down, your knee lifts towards your chest… or to be more precise, you take your chest towards your knees.
So, what happened to the small of your back when you sat down; and what did you do with your pelvis? After all, you never sit down with your bottom sticking out; if you did you’d jar your spine.
When you sat down, you unconsciously straightened out your lower spine, which had the effect of making you tuck your pelvis/bottom under.
So, when you want to lift the knee or raise your leg up in front of you, try gently pushing the lower spine backwards.  This will have the effect of automatically straightening the ‘S’ bend in your lower back, whilst simultaneously causing your pelvis to ‘tuck under’.

Give up those high heels when doing tai chi and qigong.
Wearing very high heels, which throw the pelvis and bottom backwards, will make it more difficult (if not impossible) to lift the knee high.
I must give them up…