Push Hands Drills and Theories: "按勁"

 

Push Hands Drills and Theories: "按勁" 

Concept Overview:

In Tai Chi, "按勁" (àn jìn) refers to a pressing energy that originates from the soles of the feet, particularly focusing on sinking into the Yongquan (湧泉) point at the base of the foot. This energy is channeled through the legs and torso, extending through the arms to achieve a stable yet dynamic force. This technique emphasizes the use of the entire body to generate power while maintaining relaxation in the upper body.

Key Points of "按勁" Technique:

1. Footwork and Energy Sinking (腳底沉湧泉):

   • The energy is rooted in the Yongquan point on the sole of the foot. The pressing force (按勁) begins with sinking into the ground through this point, ensuring stability and grounding.
   • Practice Drill: Use a "靠牆功" (wall practice) drill to enhance the feeling of sinking. Stand with your back against a wall, place your feet shoulder-width apart, and imagine pressing your heels into the ground as if crushing ants without killing them. This imagery helps develop sensitivity and proper weight distribution.

2. Leg Power Activation (以小腿出力-蹬到湧泉):

   • Engage the calf muscles to initiate a springing action, pushing energy upward from the feet through the legs. The sensation should feel like an upward thrust that reaches the Yongquan points.
   • Practice Drill: Stand in a bow stance (弓步), with one foot forward and the other at a 45-degree angle. Focus on activating the calf muscles of the back leg to feel the energy push from the heel through to the ball of the foot.

3. Balancing Power and Relaxation:

   • Lower Body (下半身): Should be powerful, likened to the wheels of a tank. The lower body provides the stability and drive needed for the technique.
   • Upper Body (上半身): Should remain relaxed, akin to the turret of a tank that moves fluidly on a solid base. This relaxation allows for flexibility and adaptability in the arms and torso.
   • Practice Drill: Stand in a horse stance (馬步) with a partner in front. Practice gently pressing against your partner’s hands while maintaining a firm lower body. Focus on the expansion sensation (氣的感受要有膨脹感) in your abdomen and back, keeping your upper body soft and responsive.

4. Hip Engagement (撐胯):

   • Proper hip positioning is crucial for transferring power from the back leg to the front. Think of the hips as the drivetrain of a car, providing the motion and stability needed for effective pressing.
   • Practice Drill: In a standing position with the rear foot at a 45-degree angle, practice feeling the engagement of the hips by slightly pushing forward with the pelvis. This should create a sense of forward momentum, aligning the hips and spine for effective energy transfer.

5. Hand Positioning (手要定而鬆):

   • Hands should be firm yet relaxed, allowing the energy to flow from the body through the hands naturally. This helps in maintaining structural integrity while enabling fluid response.
   • Practice Drill: Practice pushing against a partner’s hands or a fixed object, maintaining a soft grip in the hands. Feel the energy flow from the feet, through the legs, hips, and torso, and finally out through the hands.

6. Following Through (按完會趁勢盪出):

   • After applying the pressing energy, allow the body to naturally follow through with a rebound motion. This follow-through is essential for maintaining the flow of movement and avoiding stiffness.
   • Practice Drill: Push against a partner's chest gently and then let your body naturally sway back, allowing the momentum to carry you into a relaxed state. This helps train the body to remain flexible and responsive.

7. Horizontal Movement and Follow-Through (按是平移而非往上):

The pressing energy (按勁) should always be horizontal. Avoid directing the force upward; instead, keep it level and forward.Practice Drill: When pushing against a partner, focus on moving your energy straight ahead, not allowing your hands to rise. After pressing, let your body naturally sway back or to the side, maintaining the horizontal line of energy. This practice helps reinforce the concept that 按 is a flat, horizontal movement rather than an upward push.

8. Eye Focus (眼神定位):

• The eyes should be directed forward, looking through the partner’s body and focusing at least three meters beyond. This distant gaze helps to maintain a sense of outward energy projection, ensuring that the pressing energy remains expansive and does not retract back into the body.
• Practice Drill: Stand in front of a partner or object and practice pressing while keeping your eyes fixed on a point three meters away, beyond your partner. This helps to cultivate the mental focus needed for maintaining the energy flow forward and outward.

9. Sensation of Expansion (全身要有膨脹感，而不是向前衝出):

• The feeling of pressing should create an expansive sensation throughout the entire body, rather than a forceful thrusting forward. This sense of expansion helps to maintain stability and control, allowing the practitioner to manage the force effectively.
• Practice Drill: Visualize your entire body expanding outward in all directions, as if inflating gently from within. While pressing, maintain this sense of whole-body expansion, avoiding any sudden or forceful forward motion. This drill reinforces the concept of using internal energy expansion rather than muscular force.
• 
  
• 10. Maintaining Proper Center of Gravity (重心或身形不能超過前後左右1/3):
• 
  
• The center of gravity and body positioning should not extend beyond one-third of the body's range, whether moving forward, backward, left, or right. This principle applies even in postures like "White Crane Spreads Wings" (白鶴亮翅) or "Play the Lute" (手揮琵琶). The rear calf should support the front hip, providing stability, as if preparing to step forward.
• Practice Drill: When practicing movements such as "White Crane Spreads Wings" or "Play the Lute," ensure that your body weight remains centered within one-third of your base. Practice shifting weight from one leg to the other while maintaining alignment and balance, feeling the rear calf press against the front hip. This practice develops awareness of maintaining a stable center of gravity.

Theories Behind "按勁":

• Grounding and Stability: In Tai Chi, power originates from the ground. Sinking into the Yongquan points creates a stable foundation, which is essential for generating pressing energy. This grounding ensures that the force remains horizontal and steady.

• Whole-Body Integration: The pressing energy in 按勁 relies on the entire body working as a single unit. The force is not isolated to the arms or hands but is generated from the feet and transferred through the legs, hips, and torso in a coordinated manner.

• Relaxation vs. Tension: Tai Chi principles emphasize a balance between tension and relaxation. The lower body provides necessary tension for stability and power, while the upper body remains relaxed to allow for adaptability and fluidity in response to changing circumstances.

• Horizontal Energy Flow: 按勁 specifically focuses on horizontal energy movement. The feeling of expansion in the lower torso (abdomen and back) helps direct the energy straight forward, maintaining a sense of balance and control.

• Natural, Fluid Movement: The follow-through after pressing is crucial for maintaining energy flow. By allowing the body to move naturally after pressing, one avoids stiffness and encourages a continuous flow of energy, maintaining the dynamic nature of Tai Chi movements.

• Mental Focus and Direction: The eye focus helps to project energy beyond the immediate contact point, maintaining a connection to the broader environment. This outward gaze supports the sense of expansiveness in the energy flow, which is a crucial aspect of Tai Chi’s pressing energy.

• Sensation of Expansion: Rather than merely pushing forward, 按勁 encourages an all-encompassing sense of expansion. This internal sense of expansion ensures that the force is spread evenly throughout the body, avoiding concentration of energy in one specific area, which could lead to instability or imbalance.

• Maintaining Center of Gravity: Keeping the center of gravity within a balanced range is critical for stability and control in Tai Chi. Even when extending or shifting weight, the body should not exceed its stable range, ensuring a strong and balanced posture.

By practicing these drills and understanding these theories, Tai Chi practitioners can effectively develop their 按勁 technique, improving their push hands skills and overall martial arts performance. The emphasis on horizontal movement, whole-body integration, mental focus, and expansion makes 按勁 a powerful tool in Tai Chi practice.

Twelve Movements for Stretching Tendons and Relaxing the Muscles

 Twelve Movements for Stretching Tendons and Relaxing the Muscles

Twisting and Bending Back

Twisting and Bending Back

Twisting and Bending Back

While some Tai Chi styles may include this exercise, it's important to consult with an experienced instructor to ensure proper form and alignment. Incorrect execution can lead to injury.

Here's what you need to know:

Purpose:

• Stretching: This exercise helps to stretch the spine, back muscles, and shoulders.
• Flexibility: It improves flexibility in the back and hips.
• Energy flow: It promotes the flow of qi (energy) through the body.

Execution:

1. Starting position: Stand with your feet shoulder-width apart, knees slightly bent, and arms relaxed at your sides.
2. Twisting back: Gently twist your torso backward, keeping your hips aligned. Your back foot should remain flat on the ground.
3. Look over the shoulder: Turn your head and gaze over your back shoulder.
4. Hold the position: Hold this position for a few breaths, breathing deeply and relaxing into the stretch.
5. Return to upright position: Slowly return to an upright position, maintaining the alignment of your spine.
6. Repeat: Repeat the exercise on the other side.

Precautions:

• Avoid excessive twisting: Do not force your back into an uncomfortable position.
• Maintain proper alignment: Keep your spine straight and your hips aligned throughout the exercise.
• Modify as needed: If you have any back problems or injuries, consult with a healthcare professional before performing this exercise.

Additional tips:

• Warm up: Perform some light warm-up exercises before doing this stretch.
• Breathe deeply: Deep breathing helps to relax the muscles and promote circulation.
• Listen to your body: If you feel any pain or discomfort, stop immediately and adjust your position.

When practicing twisting and bending movements, particularly in Tai Chi, paying attention to body alignment and knee safety is crucial. The suggestion to lie back on your back foot at a 45-degree angle or even lower, ensuring that you can see your toes, can be a beneficial way to train the body for certain martial arts postures, as it encourages balance, strength, and flexibility. However, there are important considerations to keep in mind to avoid injury, especially to the knees:

1. Alignment of the Knee and Toes

• Ensure that the knee is aligned with the direction of the toes. This alignment prevents undue twisting or lateral pressure on the knee joint, which can lead to injuries. If your knee is angled inward or outward relative to your toes, it can strain the ligaments and tendons around the knee.

2. Weight Distribution

• Distribute your weight evenly between the front and back legs. Avoid putting all your weight on the back foot or bending too deeply if it compromises your form. A balanced weight distribution helps maintain stability and reduces the risk of overloading the knee.

3. Depth of the Bend

• While bending at a 45-degree angle can be effective, avoid bending too low or forcing your body into a position that feels unnatural or causes discomfort. The depth of the bend should be appropriate for your flexibility and strength level. Overextending can lead to muscle strain or joint issues.

4. Engagement of Core and Leg Muscles

• Engage your core muscles to support the lower back and maintain good posture. Strong core engagement provides stability and control, reducing stress on the knees. Likewise, actively engage the muscles of the legs, particularly the quadriceps and hamstrings, to support the knee joint.

5. Gradual Progression

• If you're new to this type of training, start with less extreme angles and gradually increase the depth of your bends as your strength and flexibility improve. Rushing into deeper postures can strain the knees and lead to injury.

6. Mindful Movement

• Move slowly and mindfully, focusing on the flow of energy through your body. Rapid or jerky movements can place unnecessary stress on the joints. Controlled, deliberate movements help maintain proper form and reduce injury risk.

7. Listening to Your Body

• Pay attention to any discomfort or pain, particularly in the knees. Pain is a sign that something is not right, and you may need to adjust your posture or seek guidance from a qualified instructor.

Understanding Weight Distribution in a Backward Lean

1. Primary Support on the Back Leg: When you lie back in a posture, especially if your body leans toward the back leg, it’s natural and often necessary to place more weight on that leg. This leg acts as a support or anchor to maintain balance and stability. Resting the body on the back leg isn't inherently wrong, as long as it's done correctly.

2. Engaging the Front Leg: Even if the majority of your weight is on the back leg, the front leg still plays a crucial role in balance and stability. It should remain engaged, with the foot firmly planted on the ground, providing additional support. The front leg helps control movement, offers counterbalance, and assists in transitioning out of the posture smoothly.

3. Balanced Pressure: The key is not necessarily to have an equal 50-50 weight distribution but to avoid excessive strain. For instance, if you place 70% of your weight on the back leg and 30% on the front leg, that can be fine as long as you're maintaining proper form and not causing undue stress to the knees or other joints. Both legs should work together harmoniously to support the posture.

4. Avoiding Over-Reliance on the Back Leg: While the back leg bears most of the weight in such a stance, avoid letting it carry all of the burden to the point where the front leg becomes inactive. Over-reliance on one leg can lead to imbalance and potential strain over time. Engage the muscles of both legs, allowing the back leg to be the primary support but not the sole bearer of weight.

Key Points for Safety and Effectiveness

• Alignment: Keep the knee of the back leg aligned with the direction of the toes to avoid twisting or excessive lateral stress on the knee joint.
• Muscle Engagement: Actively engage the muscles of both legs to support the posture. This engagement distributes forces more effectively across your body.
• Listen to Your Body: If the back leg feels overloaded or if there is discomfort in the knees or hips, adjust your stance. You may need to bring your body more upright or reduce the depth of the bend to distribute weight more comfortably.
• Practice Gradually: If you're new to this posture, gradually build the strength and flexibility needed to hold it without strain. With practice, your ability to manage weight distribution effectively will improve.

Conclusion

Training with the suggested posture can be beneficial for building strength, balance, and flexibility, provided it is done with attention to form and alignment. Prioritizing knee safety by ensuring proper alignment, engaging supporting muscles, and progressing gradually will help maintain joint health and prevent injuries. If you experience knee pain or discomfort, it's important to reassess your technique and consult with a knowledgeable Tai Chi instructor or a healthcare professional.

Tai Chi Study (Part 1)

 易簡太極拳學（上）Tai Chi Study (Part 1)

Twelve Movements for Stretching Tendons and Relaxing the Muscles

3. The Health Benefits of Tai Chi Footwork

3. The Health Benefits of Tai Chi Footwork

 Chapter 2: The Physiological Interpretation of Tai Chi

3. The Health Benefits of Tai Chi Footwork

The Health Benefits of Tai Chi Stepwork

Health symbolizes the robustness of the human body. From the perspective of exercise physiology, all upper limb movements are considered local and dynamic, whereas weight-bearing activities engage the entire body. The effectiveness of Tai Chi lies primarily in the waist and legs, with its basic footwork forming the foundation of strength in these areas. The Tai Chi classics state: "The root is in the feet, it is issued through the legs, and governed by the waist." Another principle mentions: "Stand as balanced as a scale," while the practice insight says, "Let the steps follow the body's movements," all emphasizing the significance of footwork. Therefore, practitioners of Tai Chi often develop strong lower limb muscles, enabling them to walk lightly and maintain stability when standing still, as firm as a mountain. When in motion, they have a forceful presence akin to flowing rivers, which highlights the importance of leg power in Tai Chi.

Tai Chi movements rely heavily on leg strength, making its health benefits more pronounced than those of other martial arts or exercises. Physiologically, leg health is closely linked to the functioning of various bodily systems, including the digestive, reproductive, circulatory, and respiratory systems. Individuals with thin legs often exhibit poor appetite, reduced sexual function, a weaker heart unable to handle exertion, lower lung capacity than average, and often suffer from weaker and more disease-prone internal organs.

A key feature of Tai Chi practice is the clear distinction between emptiness and fullness, with training beginning with one leg bearing the body's weight. Especially when lifting one leg and coordinating with breathing exercises, this can quickly develop leg muscles. Traditional Tai Chi postures involve movements where one leg bears the weight and pushes, while the other leg bends to receive it. When transitioning footwork with a bent leg, the abdominal wall relaxes, causing slight oscillation of the stomach and intestines. This often results in audible internal sounds during practice. This oscillation, combined with the abdominal breathing that pushes the qi (energy) into the dantian (energy center), promotes resistance in the stomach and intestines. The positions of organs in the abdominal cavity are stabilized by the abdominal belt, supported by the interconnected network of peritoneum and mesentery. The friction and tension caused by changing footwork generate a form of elastic contraction, thereby enhancing internal organ compression and resistance.

As overall vitality improves and waste toxins are eliminated more rapidly, many gastrointestinal diseases tend to heal on their own without treatment. Basic stretching movements in Tai Chi, such as bending and leaning back, along with postures like "Cloud Hands," "Snake Creeps Down," "Repulse Monkey," and "Fair Lady Works at Shuttles," exert significant effects on the chest and abdomen, stimulating internal organs. Therefore, practicing basic footwork that alternates between emptiness and fullness before each session is highly beneficial. This is due to the fluctuations in pressure within the chest and abdominal cavities and the contractions of the mesentery, which are more intense than in other postures. As a result, bowel movements become regular, hemorrhoids gradually diminish, and the practice has both disease-preventing and therapeutic benefits.

Central Axis in the Center of Two Feet Or and One Leg

 Central Axis in the Center of Two Feet Or and One Leg

Fixed-Step Push Hands (定步推手)

1. Central Axis in the Center of Two Feet:
   • Correctness: In fixed-step Tai Chi push hands, it is often recommended to keep the central axis (or center of gravity) centered between the two feet. This guidance is based on several Tai Chi principles aimed at maintaining balance, stability, and effective energy transfer.
   • Theories Behind It:
     • Balance and Stability: In Tai Chi, maintaining balance is crucial. Keeping the central axis in the middle of the two feet ensures an even distribution of weight, providing a stable base. This helps prevent over-commitment to any particular direction, which could lead to loss of balance if the opponent applies force unexpectedly.
     • Neutrality and Sensitivity: By keeping the central axis centered, practitioners maintain a state of neutrality, allowing them to respond quickly to changes in direction or force from their partner. This position helps maximize sensitivity, allowing the practitioner to detect the opponent's intentions and subtle shifts in energy through the point of contact.
     • Efficient Energy Transfer: Tai Chi emphasizes using internal energy (Jing) rather than brute force. When the central axis is aligned and centered, energy can flow more efficiently from the feet through the kua (hips), spine, and out to the hands. A centered axis ensures that the practitioner is rooted and can issue power effectively without losing balance.
     • Structural Integrity: Maintaining a centered axis helps keep the body structure intact, preventing excessive leaning or collapsing of the upper body, which can weaken the Tai Chi form and make the practitioner vulnerable to being uprooted or pushed off balance.

Moving-Step Push Hands (活步推手)

1. Central Axis Movement:
   • Correctness: In moving-step push hands, the central axis is allowed to shift more dynamically to accommodate changes in position and direction. The axis does not always need to stay centered between the feet, as the nature of moving-step push hands involves continuous shifting and adjusting to maintain balance and respond to the opponent's actions. But the Axis should always remain uprighted, not leaning to any direction.
   • Theories Behind It:
     • Dynamic Balance: In moving-step push hands, maintaining a centered axis between the feet at all times is impractical because of the need to adapt to varying stances and movements. Instead, the central axis shifts in coordination with footwork to maintain dynamic balance. The practitioner learns to move the central axis in response to changes in force and direction from the opponent, ensuring that they remain balanced and in control.
     • Rooting While Moving: The concept of "rooting" (being stable and connected to the ground) is still essential in moving-step push hands. As the central axis moves, it is crucial to stay rooted by keeping the axis aligned with one of the feet, depending on the shifting weight and direction. This rooting while moving allows the practitioner to maintain stability and issue power even when transitioning between steps.
     • Adaptability: Moving-step push hands trains adaptability and the ability to flow with the opponent's force. By allowing the central axis to shift, practitioners can better redirect incoming force, find advantageous positions, and execute techniques effectively. This adaptability is crucial for real-world applications where both practitioners are constantly in motion. 
     • Coordination of Body Parts: In moving-step push hands, the central axis must coordinate with the movements of the legs, hips, and arms to maintain harmony and connection throughout the body. The shifting axis allows for greater freedom of movement and the ability to execute more complex techniques, such as stepping out of the opponent's line of force or finding angles to unbalance the opponent.

Conclusion

• Fixed-Step Push Hands: Keeping the central axis centered between the feet is important for stability, sensitivity, and efficient energy transfer. It ensures balance and structure while maintaining neutrality to respond to the opponent's actions.

• Moving-Step Push Hands: The central axis is more dynamic, allowing for shifting and adaptation to maintain balance and respond to changes in direction and force. It supports rooting, adaptability, and fluidity in movement, which are critical for executing techniques effectively while in motion.

Understanding these principles is key to developing proficiency in Tai Chi push hands, whether in fixed-step or moving-step practice.

Distinguishing Fullness and Emptiness (虛實分明)

1. Theory of Fullness and Emptiness:

   • In Tai Chi, distinguishing between fullness (實, shí) and emptiness (虛, xū) is crucial. This principle means that at any given moment, one leg (or side of the body) bears more weight (fullness) while the other leg (or side) bears less or no weight (emptiness). This distinction allows for better control of balance and more agile movement.
   • The concept helps practitioners shift weight efficiently, allowing the free leg (the one that is less weighted) to be ready for stepping, turning, or adjusting position. It also aids in rooting and unrooting effectively, which is essential in both defensive and offensive maneuvers.

2. Turning Based on One Leg:

   • Correctness and Rationale: Even in fixed-step push hands, when you need to turn or pivot, it is often more efficient to turn based on one leg. This is because using one leg as a pivot point (the one with more weight, or the "full" leg) while keeping the other leg "empty" allows for smoother and more controlled rotations.
   • Agility and Flexibility: Turning around one leg provides greater agility because it reduces the inertia involved in the turn. The body can pivot more freely, responding more quickly to changes in the opponent's movement or force. This quick adjustment capability is crucial for maintaining balance and for executing effective counter-techniques.
   • Rooting and Power Generation: By distinguishing between fullness and emptiness, the practitioner can root effectively through the "full" leg while the "empty" leg is ready to adjust. This rooting provides stability and a solid base from which power can be issued. The "empty" leg can pivot or step without compromising the overall balance.

Application in Fixed-Step Push Hands (定步推手)

1. Maintaining the Central Axis While Turning:

   • Theory: While the general rule in fixed-step push hands is to keep the central axis centered between the feet for balance, the axis can shift momentarily to one leg (the "full" leg) when a turn is needed. This shifting allows the body to pivot more efficiently while still maintaining overall balance.
   • Fullness and Emptiness in Turning: In a turn, one leg becomes the anchor (rooted and full), and the other leg becomes free (empty), allowing the body to rotate around the rooted leg. This use of fullness and emptiness aligns with Tai Chi's principles of adapting to and neutralizing an opponent's force.

2. Stability and Sensitivity:

   • Even when turning around one leg, the sensitivity to incoming force and the ability to maintain balance should be upheld. Practitioners should still be able to feel and respond to the opponent's movements while maintaining a strong connection to the ground through the rooted leg.

Application in Moving-Step Push Hands (活步推手)

1. Dynamic Shifting:
   • In moving-step push hands, the ability to distinguish between fullness and emptiness is even more pronounced. As practitioners move, the shifting of the central axis between the legs happens more fluidly, enabling quick changes in direction, stepping, and turns. The principles of turning based on one leg apply here too but with more dynamic movement.

Conclusion

• Fixed-Step Push Hands: While the central axis is generally kept centered for stability, the momentary shift to one leg during turning allows for agility and aligns with the principles of fullness and emptiness. This shift supports efficient pivoting and responsiveness to the opponent's force.

• Moving-Step Push Hands: The central axis shifts continuously, and distinguishing fullness and emptiness becomes even more critical for maintaining balance and flexibility during movement.

• Theory of Fullness and Emptiness: It supports the idea of pivoting on one leg for better balance, agility, and rootedness. By emphasizing the shift between full and empty, practitioners can maintain both stability and adaptability, critical components of Tai Chi push hands practice.

Understanding and applying these concepts will enhance the ability to maintain balance, issue power effectively, and respond to an opponent's force with agility and precision.

The Central Axis in Tai Chi Push Hands

The claim: Some Tai Chi Push Hands teachers assert that the central axis should always remain centered between the two feet, even when pushing the axis, and that the axis cannot move in fixed-step pushes.

Is it correct?

Partially correct. While maintaining a strong central axis is crucial in Tai Chi Push Hands, the precise positioning and movement of the axis can vary depending on the specific technique and the dynamic nature of the practice.

Theories behind it:

1. Stability and Balance: A centered axis provides a foundation for stability and balance, allowing you to respond effectively to your partner's movements.
2. Power Generation: A strong central axis is essential for generating power and force in your pushes and pulls.
3. Root: The axis is often referred to as the "root" of the tree, providing a grounding and anchoring point for the entire body.

However, the idea that the axis cannot move in fixed-step pushes is a misconception. While maintaining a strong central axis is important, it doesn't necessarily mean that the axis must remain rigidly fixed in place. In many techniques, the axis can shift slightly or even move within a limited range to facilitate various movements and responses.

The central axis in moving-step pushes:

In moving-step pushes, the axis may shift or move in conjunction with the overall body movement. However, it's important to maintain a strong connection to the ground and avoid allowing the axis to become unstable or disconnected. The key is to find a balance between maintaining a grounded axis and allowing for necessary movement.

Additional considerations:

• Individual variations: The specific positioning and movement of the central axis can vary depending on individual body mechanics, the style of Tai Chi being practiced, and the specific technique being used.
• Partner interaction: The dynamics of the push-hands interaction will also influence the positioning and movement of the axis.
• Mind-body connection: A strong mind-body connection is essential for maintaining a centered and grounded axis.

In conclusion, while a strong central axis is a fundamental principle in Tai Chi Push Hands, the precise positioning and movement of the axis can vary depending on the specific circumstances. The key is to find a balance between maintaining a grounded axis and allowing for necessary movement, while always striving for stability, power, and balance.

Yes, turning based on one leg can be more agile in fixed-step Push Hands. This is a common principle in Tai Chi, often referred to as "distinguishing between fullness and emptiness."

Theory behind it:

• Fullness and Emptiness: In Tai Chi, the concept of fullness and emptiness refers to the distribution of weight and energy. The "full" leg is the one bearing the majority of your weight, while the "empty" leg is lighter and more mobile.
• Turning on the Empty Leg: By turning primarily on the empty leg, you can maintain a strong root with the full leg, providing stability while allowing for a more fluid and agile turn. This is similar to how a tree can bend in the wind while remaining rooted to the ground.

Benefits of Turning on the Empty Leg:

• Agility: Turning on the empty leg allows for quicker and more precise movements.
• Balance: It helps maintain balance and stability during the turn.
• Power: It can generate more power in your pushes and pulls as you pivot from the full leg.
• Flow: It contributes to a smoother and more continuous flow of movement.

Key considerations:

• Timing: The timing of your turn is crucial. It should be coordinated with your partner's movements and the overall flow of the exchange.
• Root: Even when turning on the empty leg, it's important to maintain a strong root with the full leg.
• Practice: Consistent practice is essential for developing the skill of turning on the empty leg.

By understanding and applying the principle of distinguishing between fullness and emptiness, you can enhance your agility, balance, and power in Tai Chi Push Hands.

Yes, that's correct. There are essentially two primary ways to turn in Tai Chi Push Hands:

1. Turning with a centered axis: In this method, the central axis remains relatively centered between the two legs. This can be useful for maintaining stability and balance, especially when dealing with larger movements or stronger opponents.
2. Turning on the empty leg: In this method, the central axis shifts to one leg, allowing for more agility and flexibility. This is often used for quicker turns or when dealing with more nuanced movements.

Choosing the appropriate method depends on various factors, including:

• The specific technique or movement: Some techniques naturally lend themselves to one method over the other.
• Your partner's movements: The way your partner is moving will influence your choice of turn.
• Your personal preference and skill level: Your own style and experience will also play a role.

It's important to experiment with both methods to find what works best for you and your specific situation. Remember that the goal is to maintain a strong root, generate power, and move with fluidity and efficiency.