1. Preparation Posture (預備勢)

 1. Preparation Posture (預備勢) 

Preparation Posture (預備勢) of 易簡太極拳 (Yi Jian Tai Chi)

Preparation Stance – 4 Movements

Preparation Movements:

1. Stand with heels together and toes pointing outward in a V-shape (~60 degrees), with the heels touching each other.
2. Keep the body upright, tailbone centered and slightly tucked in, with the spirit extending to the top of the head. Imagine a straight line extending from the perineum to the crown (Baihui 百會).
3. Eyes gaze forward but with an inward focus (beginners may slightly close their eyes).
4. The tongue rests against the upper palate.
5. The eyes focus on the nose, the nose on the heart.
6. Shoulders relax, elbows hang naturally.
7. The chest is slightly contained, and the back is rounded (含胸拔背, Hánxiōng Bábèi).
8. Qi sinks to the Dantian (氣沉丹田).
9. Arms naturally hang down, elbows slightly bent, maintaining ward-off intent (掤勁, Péng Jìn).
10. Middle fingers align close to the side seams of the pants, palms facing inward, fingers relaxed (neither spread nor clenched).
11. Breathing should be fine, long, quiet, and slow. (Initially, use natural breathing, then transition to abdominal breathing, and finally to reverse abdominal breathing.)
12. The entire body relaxes from top to bottom: face, eyes, nose, mouth, neck, back, waist, shoulders, elbows, wrists, hips, knees, and ankles. (First, learn to relax, then maintain structure.)
13. The inner and outer body must be unified.

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The Four Movements of Preparation Stance (預備勢)

1. "Relax" (鬆)

• Slightly bend both legs, just enough to be barely visible.
• Sink the weight into the right leg without compromising uprightness.
• The left foot slightly floats off the ground, making it an "empty" step.
• The body weight shifts onto the right leg, making it the "full" step.
• Arms remain naturally hanging.
• Start regulating the breath (slow, long, fine, even).
• Keep the torso upright, chest slightly rounded, and hips tucked.

2. "Open" (開)

• Step out with the left foot in a half-step, touching the ground with the toes at an oblique angle (~30 degrees).
• The feet are now shoulder-width apart.
• Hands coordinate with the movement, opening naturally about 15 degrees while maintaining ward-off Jing (掤勁).
• Left leg and both hands expand at the same speed, initiating movement from the Dantian.
• Palms relax into a "beauty lady's hand" shape (手型如美女手), still facing inward.
• Exhale as Qi extends to the fingertips.

3. "Turn" (轉)

• Shift the weight fully onto the left foot.
• Pivot the left heel forward to align the foot straight.
• For beginners, practice by turning on the right leg's axis, pivoting the left foot on the toes before shifting weight to the left leg.
• Begin inhaling as the left foot fully lands, making it the "full" step.
• Arms rotate in a half-circle in front of the legs, palms facing backward.
• Hands align so that half the palm is in front of the leg and half outside.
• Arms remain positioned approximately 15 degrees in front of the legs.
• Shoulders relax, elbows hang naturally.
• The right foot lightly touches the ground, maintaining its previous angle.

4. "Close" (合)

• Exhale.
• Slightly turn the right toe inward (based on the left leg's axis) so that both feet are parallel and shoulder-width apart.
• Relax the shoulder joints, allowing the wrists to sink downward while maintaining ward-off jing (掤勁).
• Hands descend so that half the palm touches the front of the leg and half remains outside. Shift weight to the center, returning to Wu Ji (two feet each bearing 50% ）

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Breathing Theories and Their Application in Fighting

The breathing methods in 易簡太極拳 (Yi Jian Tai Chi) emphasize three key phases:

1. Natural Breathing: At the beginning, focus on smooth, relaxed breathing without forced control.
2. Abdominal Breathing: The breath deepens, expanding the lower abdomen on inhalation and contracting it on exhalation, enhancing internal Qi circulation.
3. Reverse Abdominal Breathing: The abdomen contracts slightly on inhalation and expands on exhalation, creating a dynamic energy flow that strengthens core stability and power generation.

How These Methods Apply to Combat:

• Natural breathing builds relaxation and awareness, ensuring that movements are not stiff or tense.
• Abdominal breathing generates internal force by deepening the connection between breath and movement.
• Reverse abdominal breathing is used for explosive power (發勁, Fājìn).
  • Inhalation compresses energy into the Dantian.
  • Exhalation directs force outward, synchronizing breath with strikes or deflections.

Examples:

• When absorbing an opponent’s force, inhalation with abdominal expansion helps maintain stability.
• When counterattacking, exhalation with reverse breathing compresses and then releases power efficiently.

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Fascia Connection Points in Each Movement

The fascia (connective tissue network) plays a crucial role in transmitting force throughout the body. In each of the four movements of Preparation Stance (預備勢), fascia connections ensure structural integrity and power transmission.

1. "Relax" (鬆)

• The fascia in the feet and legs connects to the lower Dantian, ensuring smooth weight shifting.
• The shoulder and back fascia relax, preventing unnecessary tension that can block energy flow.

2. "Open" (開)

• The inner thigh fascia (adductors) engages to control stepping and weight distribution.
• The arm fascia (superficial front line) lengthens as the hands open, allowing Qi to extend.

3. "Turn" (轉)

• The spiral fascia lines in the torso and legs rotate to support weight transfer.
• The posterior chain (back fascia) aligns to maintain balance while turning.

4. "Close" (合)

• The deep front line fascia (spanning from the feet to the Dantian) stabilizes as the hands and legs align.
• The chest and shoulder fascia soften to allow smooth sinking of energy.

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Practical Application in Fighting

Using "Relax" (鬆) for Sensitivity:

• By relaxing the fascia instead of tensing, you gain better responsiveness to incoming force.
• Force should be received into the foot and then into the ground.

Using "Open" (開) for Structure:

• Expanding the fascia through the arms and legs creates a solid yet flexible structure.

Using "Turn" (轉) for Redirection:

• Rotating while keeping fascia connections intact allows force to be redirected efficiently.

Using "Close" (合) for Stability:

• By sinking and aligning the fascia, power is grounded rather than dispersed, improving root stability.

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Conclusion

The 易簡太極拳 (Yi Jian Tai Chi) Preparation Stance (預備勢) lays the foundation for breathing control, power generation, and fascia integration. Each movement aligns the body's structure, connects internal and external forces, and optimizes energy flow for combat efficiency. Understanding these principles enhances Tai Chi practice and martial applications.