Drills for Energy Receiving Practice: Falling and Catching

Drills for Energy Receiving Practice:

 Falling and Catching 

These drills focus on developing your receiving skills in Tai Chi by practicing falling forward (Xiang Qian Pa Xia) and catching the weight (Cheng Zhong). They emphasize maintaining proper posture and even distribution of energy.

Key Points:

• Focus on Feeling: The "catcher" should focus on feeling the incoming weight and redirecting it through their body, not using brute force. The arms should remain relaxed and yield naturally, evenly and contiunously to incoming force, avoiding rigidity. When the force is fully transmitted to the feet, it should rebound like a spring, a principle known as 彈簧勁 (tán huáng jìng) or "spring force."
• Relaxation: Both partners should maintain a relaxed posture throughout the exercise. The "faller" should gradually relax, allowing the hands to bend uniformly and naturally until the entire weight is transferred smoothly to the catcher, and the "catcher" should avoid tensing up to resist the weight.
• Communication: Start with clear communication between partners regarding the falling speed and depth.
• Gradual Progression: Begin with shallow falls and gradually increase the depth as comfort and skill develop.
• When all the weight is transmitted to the soles, it will spring back evenly like a spring or a spring mattress.

Drill 1: Shallow Fall with Catch (Qian Cun Pa & Cheng)

• Set-up: The "faller" stands facing the "catcher" with feet shoulder-width apart. The "catcher" stands with a slightly wider stance for stability, placing their hands lightly on the "faller's" upper arms.
• Movement: The "faller" slowly bends their knees and leans forward slightly, keeping their back straight. The "catcher" should feel the weight shift and respond by sinking slightly in their knees and absorbing the weight through their legs and core. Imagine rooting the weight down to the soles of your feet.
• Feeling: The "faller" should focus on letting go of any resistance and allowing themselves to sink forward. The "catcher" should feel the energy traveling down their arms, through their core and legs, and ultimately reaching the soles of their feet.
• Progression: Once comfortable with shallow falls, the "faller" can gradually increase the depth of the fall while the "catcher" continues to practice receiving the weight evenly.

Drill 2: Progressive Fall with Catch (Zhe Jin Pa & Cheng)

• Set-up: Same as Drill 1.
• Movement: The "faller" slowly begins to bend their knees and lean forward progressively further, maintaining a straight back. The "catcher" mirrors the movement by sinking deeper into their stance as they receive the increasing weight. Maintain a slight bend in the elbows to absorb the force.
• Feeling: The "faller" continues to relax and allow for the forward movement. The "catcher" focuses on feeling the weight transition smoothly through their body, maintaining proper posture and alignment throughout. Imagine the weight flowing from the "faller" through your arms and down to the ground.
• Progression: The "faller" can gradually increase the depth of the fall as their comfort and the "catcher's" skill develop. It's important to maintain control and avoid falling completely.

Additional Tips:

• The "catcher" can experiment with slightly shifting their hands or body position to find the most effective way to receive the weight.
• Practice coordinating breath with the movement. Breathe in as you sink and absorb the weight, exhale as you return to an upright position.
• Switch roles after a few repetitions to practice both falling and catching.

By practicing these drills, you can develop a better understanding of receiving energy in Tai Chi. The "catcher" will learn to feel and redirect incoming force, while the "faller" will learn to relax and trust their partner's support. This will ultimately lead to smoother and more connected partner exercises in Tai Chi.