External Roundness and Internal Square

External Roundness and Internal Square 

In push hands, "外圓內方" (wài yuán nèi fāng) means that the external movements should be round and smooth, while the internal structure should be firm and stable. This is a key principle in Tai Chi energy application.

1. "外圓" (Wài Yuán): External Roundness – Smooth, Continuous, and Adaptive

• Continuous Flow (連續不斷): Movements should be circular, without stiffness or abrupt stops.
• Deflecting Incoming Force (化解來勁): A round structure allows you to naturally neutralize the opponent's power instead of resisting directly.
• Flexible Responses (應對靈活): Circularity makes it easier to adapt to changing forces and maintain control.
• "無處不圓" (wú chù bù yuán): Every part of the body—arms, torso, and stepping—should maintain a rounded quality to avoid rigidity.

2. "內方" (Nèi Fāng): Internal Squareness – Stable Structure and Clear Direction

• Solid Framework (內部結構如方形): The body must maintain a structural integrity that prevents collapse.
• Clear Power Transmission (力量有方向性): Internal force moves in a clear and direct manner, even if the outer motion appears circular.
• Centered Stability (正中有主軸): Like the framework of a building, even if the exterior appears round, the internal support must be firm.
• "無處不方" (wú chù bù fāng): Even within a round motion, the internal framework should maintain its structure, ensuring power does not dissipate.

3. Application of "外圓內方" in Push Hands

• When an opponent applies force, 外圓 helps you lead and neutralize, while 內方 keeps you from being uprooted.
• During 發勁 (fā jìn, issuing energy), external roundness allows smooth transmission, while internal squareness ensures the force remains concentrated.
• Practicing push hands with this principle improves rooting, flexibility, and whole-body power.

4. Training Methods for "外圓內方"

• Circular Energy Training (圓轉練習): Exercises like 雲手 (yún shǒu, cloud hands) and 纏絲勁 (chán sī jìn, silk reeling energy) develop smooth and continuous movement.
• Structural Integrity Training (方正支撐練習): Checking if your body’s frame remains stable under pressure in push hands.
• Combining Roundness and Squareness: Maintaining a balance between 柔 (róu, softness) and 剛 (gāng, firmness) to ensure adaptability with a solid foundation.

Conclusion

"外圓內方" (Wài Yuán Nèi Fāng) means neutralizing with roundness and supporting with squareness, allowing push hands to be both flexible and stable.