起式 (Commencement Posture)and 小周天(Microcosmic Orbit)

起式 (Commencement Posture) and 小周天 (Microcosmic Orbit)

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.

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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.

起式 (Commencement Posture) is closely related to the 小周天 (Small Circulation or Microcosmic Orbit) in terms of Qi flow and energy movement. Here’s a breakdown of how Qi moves through the 小周天 (Microcosmic Orbit) during the raising (抬手) and lowering (沉手) of the hands in 起式 and how it connects to the body's structure.

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1. Understanding 小周天 (Microcosmic Orbit) in Tai Chi

The Microcosmic Orbit (小周天) refers to the circulation of Qi through the Du Mai (督脈  Governing Vessel, back) and Ren Mai (任脈  Conception Vessel, front).

• Upward Flow (督脈  Back, Yang Pathway) → Qi rises from the Yongquan (湧泉) points in the feet, through the spine, to the Baihui (百會) at the crown.
• Downward Flow (任脈  Front, Yin Pathway) → Qi descends from the Baihui, down the front of the body, to the Dantian (丹田) and ultimately back to the feet.
• This creates a continuous energy loop, which Tai Chi uses to regulate internal power.

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2. Qi and Energy Flow in 起式 (Commencement Posture)

During 起式, we activate this circulation naturally through movement, intention, and breath coordination.

(A) Raising the Hands (抬手)  Activating the Upward Flow (陽升)

• Qi starts from the soles (湧泉穴  Yongquan)
• When you initiate movement from the feet, the downward pressure (rooting) allows rebound force (反彈勁) to rise through the legs.
• The lifting motion guides Qi through the spine (督脈)
• As the hands rise, the Qi travels upward along the spine, passing through the Mingmen (命門  lower back), Dazhui (大椎  upper back), and finally to the Baihui (百會  crown of the head).
• This mirrors the natural upward movement of Qi in the Du Mai (督脈  Governing Vessel).
• The wrists and ankles align to smooth the Qi pathway
• When the wrists move in harmony with the ankles, the energy remains continuous, ensuring that force and Qi are not disconnected.
• The breath naturally lifts the Qi
• Inhalation (吸氣) expands the diaphragm and gently draws Qi upward, reinforcing the lifting motion.

🔹 Key Effect: This phase raises Yang energy and awakens the back (督脈), preparing the body to engage in movement.

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(B) Lowering the Hands (沉手)  Activating the Downward Flow (陰降)

• Qi descends naturally along the front (任脈  Conception Vessel)
• As the hands sink down, the Qi moves downward through the Ren Mai (任脈), settling into the Dantian (丹田).
• The force settles into the feet (重心回歸)
• The lowering motion reinforces rooting (沉勁), allowing Qi to return to the Yongquan (湧泉) in the feet.
• The wrist ankle alignment ensures smooth Qi absorption
• If the alignment remains, Qi does not get blocked and flows naturally back to the ground.
• Breathing deepens the sinking effect
• Exhalation (呼氣) allows the Qi to settle downward, completing the microcosmic cycle.

🔹 Key Effect: This phase nourishes Yin energy, reinforces grounding, and prepares the body for issuing power (發勁) in later movements.

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3. Theories Connecting 起式 to 小周天

(1) Qi Flow and Peng Jin (掤勁)

• When raising the hands, the upward Qi movement supports Peng Jin (掤勁) by creating an expansive, buoyant force from the feet to the hands.
• When lowering the hands, the downward Qi flow supports Chen Jin (沉勁) by allowing force to settle into the Dantian and feet.

(2) YinYang Balance in the Body

• The rising phase (抬手) represents Yang (陽升) energy, drawing upward from the Earth.
• The lowering phase (沉手) represents Yin (陰降) energy, returning downward to the Earth.
• This cycle mirrors Tai Chi philosophy, ensuring natural flow without stagnation.

(3) Tai Chi’s Spiral Energy (螺旋勁) and 起式

• When properly aligned, Qi moves in a spiraling motion—a key principle in Tai Chi.
• The wrist ankle connection ensures that spiral energy from the feet flows uninterrupted to the hands, improving overall Tai Chi efficiency.

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4. Practical Training to Feel Qi Movement in 起式

Exercise 1: Standing Awareness (站樁)

• Stand in Wu Ji posture (無極式) with feet shoulder width apart.
• Place focus on the Yongquan points and relax the spine.
• Breathe deeply, feeling Qi rise with the inhale and sink with the exhale.

Exercise 2: SlowMotion 起式

• Perform 起式 extremely slowly, visualizing Qi moving through the Du Mai when lifting and through the Ren Mai when lowering.
• Maintain wrist ankle alignment, ensuring Qi does not break or stagnate.

Exercise 3: Light Partner Push Test

• After doing 起式 correctly, have a partner apply light pressure to your arms.
• If Qi is properly circulating, you will feel grounded yet buoyant rather than stiff or collapsed.

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5. Conclusion: 起式 as a Qi Activation Exercise

起式 is not just a preparatory movement—it is a crucial activation of the Qi circulation (小周天) that enhances Tai Chi’s internal power.

• Raising the hands (抬手) activates the Du Mai (督脈), stimulating Yang energy.
• Lowering the hands (沉手) activates the Ren Mai (任脈), reinforcing Yin energy.
• The cycle of rising and sinking aligns breath, structure, and Qi flow, optimizing Peng Jin and rooting.

By integrating structural alignment (外三合), breath, and intention, 起式 becomes an essential practice for building internal energy flow that supports all Tai Chi movements.

Would you like a specific drill to refine this connection further?

You're asking about a very interesting and subtle aspect of Tai Chi – the connection between the physical movements of the 起式 (Commencement Posture) and the flow of Qi, specifically related to the 小周天 (Small Heavenly Cycle) concept. It's important to understand that the Small Heavenly Cycle is an internal energy circulation practice, and while the physical movements of Tai Chi can support and facilitate this circulation, they are not equivalent to it. The Small Heavenly Cycle is a separate practice often cultivated through meditation and Qigong.

Let's break down how the 起式 movements you described relate to the potential for Qi movement, keeping in mind that this is a complex topic and interpretations can vary:

1. Raising the Hands (抬手):

• Physical Movement: As you correctly stated, the movement initiates from the feet, travels through the legs, spine, and arms. This is a crucial principle of Tai Chi – movement originates from the ground and is transmitted through the body.
• Qi Connection (Potential): The upward movement can be associated with a rising of Qi. The grounding through the feet and legs provides a foundation for this potential rise. The connection between the wrists and ankles, as you mentioned, reinforces this ground connection. It's not that the wrist movement causes the Qi to rise, but the coordinated movement supports the potential for Qi to flow more freely. The emphasis is on relaxed connection throughout the body, not muscular force. Tension will block Qi flow.
• Small Heavenly Cycle (Potential): In some interpretations, this rising movement can be analogous to the initial stage of the Small Heavenly Cycle, where Qi is said to rise from the dantian (lower abdomen) along the spine. However, this is an analogy. The physical movement is not the Small Heavenly Cycle itself.

2. Lowering the Hands (沉手):

• Physical Movement: The lowering of the hands is accompanied by a "sinking" feeling, where the weight and energy are directed downwards into the feet and legs.
• Qi Connection (Potential): This downward movement can be associated with a grounding and settling of Qi. The emphasis on the connection between the wrists and ankles reinforces this downward flow. Again, the key is relaxation and connection, not force. If you try to force the Qi down, you'll likely create tension and block its flow.
• Small Heavenly Cycle (Potential): This sinking movement can be analogous to the later stage of the Small Heavenly Cycle, where Qi is said to descend along the front of the body. Again, this is an analogy, not a direct correlation.

Important Considerations:

• Intent (意): In Tai Chi, intent is crucial. While the physical movements can support Qi flow, it's the intention behind the movements that plays a significant role. Cultivating a sense of relaxation, connection, and awareness is essential for facilitating Qi flow.
• Relaxation (鬆): Tension is the enemy of Qi flow. The emphasis on relaxation throughout the 起式 is paramount. Without relaxation, the potential for Qi movement will be severely limited.
• Internal Practice (內功): The Small Heavenly Cycle is primarily an internal practice. While the physical movements of Tai Chi can be compatible with this practice, it's usually cultivated separately through meditation and Qigong exercises. Simply performing the 起式 does not guarantee that you will experience the Small Heavenly Cycle.
• Teacher Guidance: Understanding and cultivating Qi flow is a complex process that ideally requires guidance from a qualified teacher. They can help you develop the proper body mechanics, relaxation, and intention necessary to support the potential for Qi movement.

In summary: The 起式 movements, when performed with proper relaxation, connection, and intention, can create a physical environment that is conducive to the potential for Qi flow. However, the physical movements are not the Small Heavenly Cycle itself. The Small Heavenly Cycle is a separate internal practice. The 起式 can be seen as a way to prepare the body and mind for internal work, but it's not a substitute for it.

The 起式 (Commencement Posture) in Taiji is deeply connected to the concept of 小周天 (Small Heavenly Circuit, Microcosmic Orbit) and the movement of Qi (氣) through the body. The Small Heavenly Circuit refers to the circulation of Qi through two primary meridians: the Ren Mai (任脈, Conception Vessel) and the Du Mai (督脈, Governing Vessel). These meridians form a loop that runs up the spine and down the front of the body, creating a continuous flow of energy.

 

In the 起式 (Commencement Posture), the movements of raising and lowering the hands are designed to activate and harmonize this energy flow. Below is an explanation of how the 起式 relates to the 小周天 and energy movement, particularly during the raising and lowering of the hands:

 

 1. Raising the Hands (抬手, Tai Shou)

 Energy Initiation from the Feet:

   The movement begins at the Yongquan (湧泉, Bubbling Spring) acupoint on the soles of the feet, which is a key point for grounding and drawing energy from the Earth.

   As the hands rise, the energy travels upward through the legs, guided by the alignment of the wrist and ankle (手與足合, Shou Yu Zu He).

 

 Connection to the Small Heavenly Circuit (小周天, Xiao Zhou Tian):

   The upward movement of energy follows the Du Mai (督脈, Governing Vessel), which runs along the spine.

   This aligns with the Small Heavenly Circuit, as the energy ascends from the lower body to the upper body, passing through the Mingmen (命門, Gate of Life) and Dazhui (大椎, Big Vertebra) acupoints.

 

 Role of the WristAnkle Alignment:

   The alignment of the wrist and ankle ensures that the upward movement of energy is smooth and connected.

   This connection allows the practitioner to draw energy from the ground and channel it through the body, creating a sense of lightness and power in the hands.

 2. Lowering the Hands (沉手, Chen Shou)

 Sinking Energy into the Feet:

   When lowering the hands, the energy is directed downward, settling into the ankles and feet.

   This sinking energy (沉勁, Chen Jin) reinforces the connection to the ground and strengthens the root (根, Gen).

 Connection to the Small Heavenly Circuit (小周天, Xiao Zhou Tian):

   The downward movement of energy follows the Ren Mai (任脈, Conception Vessel), which runs along the front of the body.

   This completes the Small Heavenly Circuit, as the energy descends from the upper body to the lower body, passing through the Dantian (丹田, Energy Center) and returning to the feet.

 

 Role of the Wrist Ankle Alignment:

   The alignment of the wrist and ankle ensures that the sinking energy is directed into the feet rather than being dispersed in the upper body.

   This alignment maintains the integrity of the energy flow, allowing the practitioner to remain grounded and stable.

 

 Theoretical Foundations

1. Small Heavenly Circuit (小周天, Xiao Zhou Tian):

    The Small Heavenly Circuit is a foundational concept in Qigong (氣功) and Neigong (內功) practices, emphasizing the continuous circulation of Qi through the Ren Mai and Du Mai.

    In Taiji, this circuit is activated through proper alignment, movement, and intention.

2. YinYang Theory (陰陽理論, Yin Yang Li Lun):

    The raising of the hands represents Yang (陽), as energy ascends and expands.

    The lowering of the hands represents Yin (陰), as energy descends and contracts.

    The interplay of Yin and Yang in the 起式 reflects the dynamic balance of Taiji.

3. Grounding and Rooting (根, Gen):

    The connection between the wrist and ankle ensures that the practitioner remains rooted to the ground, allowing for efficient energy transmission and stability.

4. Internal Energy (氣, Qi) Cultivation:

    The 起式 serves as a foundational exercise for cultivating and circulating Qi, preparing the body for more advanced Taiji movements.

 

 Practical Application in 起式 (Commencement Posture)

1. Raising the Hands (抬手, Tai Shou):

    Begin by grounding through the feet, feeling the connection to the Earth.

    As the hands rise, visualize energy flowing upward through the legs, spine, and arms, following the Du Mai.

    Maintain the alignment of the wrist and ankle to ensure a smooth and connected movement.

2. Lowering the Hands (沉手, Chen Shou):

    As the hands lower, direct the energy downward through the front of the body, following the Ren Mai.

    Feel the energy settling into the feet, reinforcing the connection to the ground.

    Maintain the alignment of the wrist and ankle to ensure that the sinking energy is properly directed.

 Conclusion

The 起式 (Commencement Posture) in Taiji is intimately connected to the 小周天 (Small Heavenly Circuit) and the movement of Qi (氣) through the body. By aligning the wrist and ankle and coordinating the raising and lowering of the hands, the practitioner activates the Small Heavenly Circuit, ensuring a continuous flow of energy. This not only enhances the effectiveness of the posture but also cultivates internal energy, grounding, and balance, laying the foundation for all subsequent Taiji movements.

Here is the English translation and practice guidance for the Preparation Posture (預備勢 – 4 Movements) of Tai Chi. This stage sets the tone for the entire form, and practitioners should perform it mindfully with attention to internal alignment, relaxation, and breathing.

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🌿 Preparation Posture (Yùbèi Shì – 4 Movements)

🔹 General Preparation Instructions:

Stand upright with heels together and feet angled outward (forming a slight V-shape). Keep the body upright and aligned (尾閭中正, tailbone centered), the spirit lifted to the crown of the head (神貫於頂), and the gaze level and slightly inward (內斂). Beginners may slightly close the eyes to aid focus.

• Press the tongue against the upper palate.

• Let the eyes observe the nose, and the nose observe the heart—this internal focus promotes mindfulness.

• Relax the shoulders, drop the elbows, hollow the chest, and round the back slightly.

• Let the qi sink to the Dantian.

• Both arms should hang naturally, with middle fingers close to the pant seams, palms facing inward, fingers naturally curved—not spread or clenched.

• Breathing should be fine, long, quiet, and slow:

  • Begin with natural breathing,

  • Progress to smooth abdominal breathing,

  • Eventually, develop reverse abdominal breathing (if experienced).

• The whole body should be relaxed, from the top of the head to the ankles (head, face, eyes, nose, mouth, neck, back, waist, shoulders, elbows, wrists, hips, knees, ankles).

  • Learn to relax first, then learn to maintain structure.

• This posture integrates inner and outer harmony (內外合一).

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🧘‍♂️ Movement Breakdown and Key Points:

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1. Sōng (Relax):

• Slightly bend both legs.

• Relax the left leg, and lift the left heel slightly off the ground—this creates a 虚 (empty) leg.

• Place weight (實) on the right leg.

• Arms remain naturally hanging.

• Begin to inhale slowly, deeply, and evenly.

• Keep the torso upright, hollow the chest, and tuck the pelvis gently.

🔍 Focus:

• Establish a clear root on the right leg.

• Avoid tension in the hips or knees.

• Breathing begins to sync with body awareness.

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2. Kāi (Open):

• Step half a step to the left, placing the left toe outward at a diagonal, shoulder-width apart.

• Simultaneously, open both hands outward about 15 degrees.

• Hands form a relaxed “beautiful hand” (美人掌) shape.

• Palms still face inward, exhale, and feel energy reaching the fingertips.

🔍 Focus:

• Coordinate foot and hand movement.

• Keep the shoulders and arms soft, without raising elbows.

• This step “opens the gate” of movement.

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3. Zhuǎn (Turn):

• Shift the weight and turn the entire body following the left heel to face forward.

• Begin to inhale.

• As the left heel lowers fully, weight settles into the left leg (實).

• Hands rotate inward across the chest, ending in front of the legs:

  • Palms face backward.

  • Hands are half in front, half outside of the thighs.

  • Arms are about 15 degrees in front of the legs.

• Keep shoulders relaxed, elbows dropped.

• Right foot is placed softly (虛踏) without changing its angle.

🔍 Focus:

• Maintain alignment while turning.

• Control the energy flow through waist and arms.

• Keep breathing calm and steady.

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4. Hé (Close/Gather):

• Exhale.

• Draw the right toe inward, making both feet parallel and shoulder-width apart.

• Relax the shoulder joints to let wrists sink downward.

• Hands again rest half in front of the thighs, half outside, palms facing the legs.

🔍 Focus:

• Let the body settle and stabilize.

• Keep a sense of “gathering inward” (合).

• This completes the preparation, ready to begin the form.

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🧭 Practitioner Tips:

• Don’t rush. Use this sequence to calm the mind and enter a meditative state.

• Focus on postural alignment, breath control, and internal awareness.

• This is not just a starting pose—it’s a foundational internal conditioning step.

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