Tai Chi Stances

Tai Chi Stances

 

Wuji Stance: 

This stance is often used at the beginning of Tai Chi practice. Stand upright with your weight evenly distributed between both legs (50/50). Keep your knees relaxed, and let your arms hang naturally by your sides, with a slight space under your armpits. The purpose of the Wuji stance is to clear your mind, focus on your lower dantian (an energy center in the body), calm your breathing, release tension, and feel grounded and connected to the earth.

 

Horseback Riding Stance: 

Stand with your legs wide apart, as if you are sitting on a horse, distributing your weight evenly on both legs (50/50). Keep your lower back straight, avoid curving or hunching it. Open your kua (groins) and direct your coccyx (tailbone) towards the floor, or 'tuck it in.'

 

Bow Stance: 

Position one leg in front of the other, shoulder-width apart. Your front foot should point forward, while your back foot turns out slightly at a 45-degree angle. Keep your back knee unlocked and distribute 70% of your weight on your front leg. Ensure your front knee aligns with your foot and does not extend past your toes. Your hips should face forward. This stance is strong and stable due to its triangular base.

 

Empty Cat Stance: 

Place one leg forward with either the toe or heel on the floor, bearing only 10% of your weight, while the back leg supports 90% of your weight. This stance prepares you for an attacking kick.

 

Crane Stance: 

Similar to the Empty Cat Stance, but with the front foot lifted off the floor and the knee bent.

 

Important Considerations

- Stance Height and Distance: Adjust the height and distance of your stances based on your capabilities to avoid straining muscles or overextending joints.

- Transitions: Tai Chi consists of connecting postures, so move slowly and controlled between stances.

- Flow of Qi: Ensure your postures allow for a smooth flow of qi (energy) and maintain integrity for strength and balance.

 

Understanding these stances will help you improve your Tai Chi practice by promoting stability, balance, and a smooth flow of energy throughout your body.

 Other Sstances

1. Cross Stance (X-stance):

In this stance, one leg crosses behind the other. The weight is distributed primarily on the back leg, with the front foot acting as a support. This stance is often used in transitions and helps improve balance and coordination.

 

2. Single Whip Stance:

This stance involves a wide, stable base with one leg bent in a bow stance and the other leg extended. The arms are positioned with one arm outstretched to the side and the other arm bent, resembling the motion of cracking a whip. This stance emphasizes stability and arm-leg coordination.

 

3. High Pat on Horse Stance:

Stand with one leg in front and the other leg behind, similar to a bow stance, but with a slightly narrower stance. The front hand is raised as if patting a horse, while the back hand is positioned behind. This stance improves balance and coordination.

 

4. Snake Creeps Down Stance:

This low stance involves bending the front leg deeply while the back leg extends straight behind. The torso leans forward, and one hand reaches towards the ground while the other arm extends overhead. This stance enhances flexibility and strength in the legs.

 

5. Golden Rooster Stands on One Leg:

Stand on one leg with the other leg lifted, bent at the knee, and the foot near the supporting leg's knee. The arms are extended to the sides or positioned in front for balance. This stance helps develop single-leg balance and concentration.

 

6. Fair Lady Works at Shuttles Stance:

Adopt a stance similar to the bow stance, but with the feet slightly closer together. The arms are positioned as if operating a shuttle loom, with one arm extended forward and the other arm bent. This stance emphasizes precise movements and coordination.

 

7. Repulse Monkey Stance:

This stance involves stepping backward with each step, with the weight shifting to the back leg. The arms move in coordinated swinging motions. This stance improves backward movement, balance, and coordination.

 

8. Step Up to Seven Stars Stance:

Begin in a bow stance, then step forward with the back foot, bringing it next to the front foot. The arms are positioned in a guarding posture. This stance is used in transitions and helps with agility and quick changes in direction.

 

9. Fan Through the Back Stance:

Start in a bow stance, then shift the weight to the back leg while extending the front leg. The arms move in a fanning motion, with one arm extending forward and the other arm moving back. This stance focuses on fluidity and coordination.

 

Important Considerations:

- Height and Distance of Stances: Adjust the height and distance of your stances based on your physical abilities to avoid muscle strain or joint overextension.

- Transitions: Tai Chi consists of connecting postures, so ensure your transitions between stances are slow and controlled.

- Flow of Qi: Maintain postures that allow for a smooth flow of qi (energy) and uphold the integrity for strength and balance.

 

These additional stances, along with the previously mentioned ones, will enhance your Tai Chi practice, promoting stability, balance, and a smooth flow of energy throughout your body.