Push Heels

Push Heels

The statement "when you push hands you push their heels" in Tai Chi Push Hands (Tuishou) refers to a fundamental principle called "rooting" (扎根 - Zhā Gēn) and utilizing the whole body structure for power generation. Here's the breakdown:

Theory:

• Root Connection: In Tai Chi, a stable and connected stance is crucial. You should feel rooted to the ground through your legs and feet, with weight evenly distributed on the balls and heels.
• Whole Body Power: Power in Tai Chi doesn't solely come from the arms. It originates from the core (dantian) and travels down the legs, connecting with the ground for stability. This coordinated movement generates power throughout the entire body structure.
• Connecting the Upper and Lower Body: When pushing someone's chest, the intention isn't simply to use your arms. The push should initiate from the core, travel down the legs, and be expressed through your arms.
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Chinese Terms:

• 推手 (Tuī Shǒu): Push Hands
• 扎根 (Zhā Gēn): Rooting
• 丹田 (Dān Tián): Dantian (core)

Why Push the Heels? (Metaphorical)

Saying "push their heels" is a metaphor for utilizing your whole body structure. While you aren't physically pushing their heels, the intention is to engage your legs and core to create a powerful push that originates from the ground and is channeled through your chest and arms.

Drills:

Here are some drills to practice rooting and whole body connection in Push Hands:

Drill 1: Single Leg Stance Push Hands:

1. Stand facing each other with arm's length distance.
2. A assumes a Single Leg Stance (Dan Tui Bu 步) with one leg raised. B remains in a stable Double Stance (Wú Lùn Bù 步).
3. A initiates a gentle push with one palm on B's chest.
4. B focuses on feeling the push and maintains a stable posture.
5. A should push from the core, engaging the leg on the ground for stability and power transfer.
6. Repeat by switching roles and alternating the raised leg.

Drill 2: Standing Meditation with Partner:

1. Stand facing each other with slightly more than arm's length distance.
2. Assume a relaxed posture with feet shoulder-width apart and knees slightly bent.
3. A places one palm gently on B's lower back, just above the belt. B places one palm on A's lower back in a similar position.
4. Focus on maintaining a relaxed breath and sinking your weight down through your hips and legs, feeling a connection to the ground.
5. A can initiate a very subtle forward or backward press while maintaining relaxed arms. B should feel the shift in weight and respond by:
   • Root Down: Sink slightly lower through the hips, feeling the press travel down the legs and rooting into the ground.
   • Maintain Connection: Keep the point of contact (palms on lower backs) connected throughout the movement.
6. After a few seconds, A should gently withdraw the press and return to a neutral posture. Reverse roles and repeat.

Drill 3: Push Hands with Focus on Footwork:

1. Stand facing each other with arm's length distance in a neutral posture.
2. A and B gently connect palms with elbows slightly bent.
3. Maintain a relaxed posture and focus on feeling your partner's center through the point of contact.
4. A initiates a small forward push with the intention of driving through the legs and core (not just the arms).
5. B feels the push and responds by rooting down and maintaining a stable posture.
6. As A pushes, they can incorporate small stepping movements to adjust their position and maintain balance. B can similarly adjust their footwork to respond effectively.
7. Continue practicing in a slow and controlled manner, focusing on feeling the connection throughout the body and the ground.

Remember, these drills are meant to develop a deeper understanding of rooting and whole body connection. As you practice Push Hands, the concept of "pushing their heels" becomes less about a literal action and more about the internal intention and coordinated movement of your entire body.