The waist and leg power of Chen-style Tai Chi
The waist and leg power of Chen-style Tai Chi is the centripetal and centrifugal forces manifested by the rotation of the waist, guided by the subtle transformation of central energy. It is also the key to the circulation of strength from top to bottom in Chen-style Tai Chi, dominating the entire body's movement. Proper application of waist and leg power not only helps maintain overall balance and the ability to neutralize forces during push hands practice but also aids in the abundance of internal strength and the circulation and gathering of breath.
In the art of push hands within Tai Chi, the primary reliance is on the waist and leg power, followed by the shoulders, chest, and arms. Therefore, our predecessors said: "The essence lies entirely in the transformation through the chest and waist; any imbalance or disadvantage will lead to disorder in the body, causing it to lean. The problem must be sought in the waist and legs, applicable to all directions."
Chen-style Tai Chi requires that under the premise of maintaining a correct posture (the body's center should be upright), leading the top with intention, relaxing the shoulders and lowering the elbows, hollowing the chest and pressing the waist, tightening the ribs and closing the abdomen, loosening the hips and rounding the crotch, sinking the breath to the dantian, using the waist as the main driving force, leading the entire body in a comprehensive internal spiraling motion. The waist should remain relaxed, firm, and aligned, rotating consistently with the shoulders and hips without swaying or substituting the rotation of the buttocks and hip joints for the waist’s rotation.
The area referred to as the waist in Chen-style Tai Chi includes the Mingmen acupoint, the two waist eyes (gaps), and the region from the soft ribs below to above the hip bone. It is important not to mistake the abdomen for the waist, a point that beginners should pay particular attention to. The waist serves as the pivot for the rotation of the upper and lower parts of the body. Thus, it is required to rotate flexibly while remaining relaxed, straight, strong, and healthy.
"The source of intention lies in the waist gaps (eyes)." The left and right rotations of the waist trigger changes in the virtuality and reality of the two waist gaps, mutually promoting and transmitting, guiding the rolling of kidney energy, forming the variations and adjustments of the waist power in Chen-style Tai Chi. Hence, our predecessors said: "Focus constantly on the waist." The so-called waist refers to the kidneys, located on both sides of the spine, which are the main channels of the Du meridian. In the eight trigrams, the kidneys belong to the Kan Palace, positioned in the north, corresponding to water in the five elements, representing the Yin within Yin. The main function of the kidneys is to store essence, receive qi, especially the innate essence stored in the kidneys. They are the root of the organs and the source of life, hence the saying "the kidneys are the foundation of innate essence." Alternatively, the lungs are the master of qi, while the kidneys are the root of qi. The lungs emit qi, while the kidneys receive it, achieving harmony between yin and yang. Tai Chi requires that the clear qi inhaled by the lungs descends into the kidneys, blending with the qi in the kidneys, allowing the qi to fully exert its physiological effects. The spiral motion of the waist lifts the kidney water upward, transforming it into saliva at the mouth, produced under the tongue, swallowed rather than spit out, following the inhalation downward to nourish the essence in the kidneys, hence the saying that the Mingmen provides qi to the kidneys. The essence of this qi lies in storing rather than releasing, valuing inner preservation. This is also known as the primordial Tai Chi. From here, the five elements are generated, continuously transforming. Chen-style Tai Chi emphasizes that the clear qi inhaled by the lungs descends into the kidneys, blending with the qi in the kidneys, driving the waist to perform coiling movements, allowing the qi to roll and transmit. This is both the path of Chen-style Tai Chi's qi transformation and the location of its waist power.
As the saying goes: "Practicing boxing without practicing the waist leads to an unaccomplished art throughout one's life." Summarizing the rotation of waist power, there are roughly three basic forms: encircling waist power, flower waist power, and spiral waist power.
1. Encircling Waist Power
Following the rolling transmission of kidney energy, one side of the waist eye sinks while lifting the other side, transferring alternately and synchronously. The waist primarily rotates in a horizontal circle, driving the alternating opening and closing, inhaling and exhaling, folding and unfolding movements of the two sides of the waist; the open side leads, while the closed side drives. The continuous opening and closing of the two sides of the waist and the two waist gaps form a mutual transmission and connection state called "encircling waist power."
2. Flower Waist Power
Following the rolling transmission of kidney energy, the energies of the two waist gaps orderly lead the half-body rotations, prompting the waist to primarily rotate in a vertical circle, driving the left and right sides of the waist to alternately perform vertical circular rotations. This resembles two wheels alternately rotating in front and back vertical circles on either side of the waist, forming a state of mutual transformation between yin and yang, orderly opening and closing, and a floral patterned motion, known as "flower waist power."
3. Spiral Waist Power:
Following the rolling transmission of kidney energy, the energies of the two waist gaps transmit each other appropriately. The waist primarily moves in a spiral direction. With the rise and fall of the central energy within the body, the energy above the waist rises along the spine, while the energy below the waist descends along the legs. The energy (strength) seems to have an upward and downward pulling force, but in reality, it descends in front and ascends behind (in front is Ren meridian descending, behind is Du meridian ascending), forming a continuous flow. Alternatively, the rising clear energy is Yang, while the descending turbid energy is Yin, Yang rising and Yin descending, forming a continuous flow under the dominance of the subtle transformation of central energy, driving the waist to perform coiling motions like the "screw principle" in modern mechanics, known as "spiral waist power."
Through repeated training of various rotations of waist power in Chen-style Tai Chi, the bone joints of the waist can be loosened and stretched, enhancing the resilience and elasticity of muscles, tendons, and other soft tissues. In the practice of martial arts postures, adopting the actions of "hollowing the chest and pressing the waist, tightening the ribs and closing the abdomen" keeps the waist in a good relaxed and gathered state, greatly benefiting the "emergence and return" of internal strength and the aggregation and increase of internal energy, revealing the essence of Tai Chi. The famous statement by Tai Chi master Chen Xin: "Emerging and returning to the kidneys is the true secret," precisely refers to this.
The connecting point between the human waist and legs is called the "crotch," which is the key to adjusting the operation of waist and leg movements. The flexibility of the crotch hinges on the smoothness of the hips. If the hip joints cannot relax, the crotch will be difficult to move flexibly, and coordination between the waist and legs will be impossible. Chen Xin said: "The crotch is valuable for being round and empty, not pinched... The crotch should be round, and being round makes it stable." "The roots of the two thighs should open, regardless of size, even a slight opening counts."
The "crotch power" in Chen-style Tai Chi refers to the generation of a spring-like power from the relaxation and rotation of the two hip roots. With the cooperation of the inward contraction of the pubic bone, the operation of the two hip roots requires smooth and flexible movement, driving the waist power to sink downward, injecting into the soles of the feet, rooting firmly in the ground. Both hips simultaneously loosen and roundly support, with the hip joints and the two large trochanters balancing (pulling against each other), opening backward, curling forward, and closing inward. Under the condition of moderate conversion between the relaxation and expansion of the hips and buttocks, the ligaments inside the hip roots naturally hide inward during the forward curling. The pubic symphysis cavity bears the body's shock absorption function, with the pubic bone slightly contracting inward, guiding the widening of the pubic symphysis cavity during the pulling and stretching, enhancing the shock absorption effect. The muscles of the two buttocks should curl forward and rise during the pulling and stretching, prompting the tensor fasciae latae muscle to relax and close forward, with the tip of the coccyx slightly rising, giving the tailbone a sensation of hanging down when relaxed, forming a virtual sitting position, reaching the requirement of the coccyx being upright. At the same time, lightly lift the anus, and the perineum hole will naturally become empty.
The opening and rounding of the crotch power in Chen-style Tai Chi relates to the stability of the base. When the crotch is not open, a person looks like the shape of the character "Da"; when the crotch opens, a person looks like the shape of the character "U", similar to the "arch principle" in modern mechanics. The reciprocating running route of the crotch power is "S"-shaped. The body is everywhere Tai Chi, and the terminology calls it "back silk buckle" and "arc adjustment of the crotch." Additionally, the running requirements of the crotch power are: "There should be no front crotch power, but there must be rear crotch power." The crotch power is divided into front and rear, meaning that the transformation of the actual and virtual crotch power and the adjustment of the rotation should always run and rotate under the state of the front crotch closing, the rear crotch opening, and the crotch power being rounded. The anterior gas rushing points of the double hip roots should always remain concave, and during movement, there should be no forward protrusion or undulating phenomena. There should be no problems such as pointed crotch, clamped crotch, brushing crotch, twisted crotch, top crotch, swinging crotch, etc. The crotch moving in an upper arc is called upper arc adjustment of the crotch; the crotch moving in a lower arc is called lower arc adjustment of the crotch; the crotch power moving in a posterior arc is called posterior arc adjustment of the crotch; the crotch moving in an S-shape is called back silk buckle adjustment of the crotch.
The waist resembles a snake, the legs resemble a drill, and the whole body revolves in a spiral motion. The legs are the foundation supporting the entire body's weight. Chen-style Tai Chi generally expresses its power through the rotational movement of the ankles and legs, requiring: "All changes depend on my control, the two legs and feet determine the root, a stable root ensures a flexible waist and a steady body; uniform force in all directions naturally stabilizes the root."
The legs are the root's basis, and the feet are the root's core. The femur rotates and spins, the ankle synchronously spirals, the tibia and fibula bones twist and spin, and the knees simultaneously wrap around, which are crucial aspects of Chen-style Tai Chi for training leg power. Moreover, the big and second toes simultaneously lead the force, guiding the Yinbai and Lidi acupoints to breathe properly, prompting both feet to synchronously rotate inward, with the five toes slightly internally rotating and gripping the ground. The Yongquan acupoint should be relaxed, absorbing the earth's energy and rising, making the energy and force travel from the inner side of the heel through the ankle, knee, and hip, wrapping up to the Huiyin acupoint, connecting the force of the two legs and consolidating it. This is the basic skill of practicing leg power in Tai Chi. If the foot needs to swing or grip, it should pivot on the heel, ensuring the closing force of the front crotch and the intent of the patella closing are not lost, otherwise, it could easily lead to the dissipation and leaning of the root's force.
The legs bear the weight of the entire body, and the knee joint carries a significant load. Therefore, the knee joint must be strong and flexible, manifested by the outward support of the inner side of the knee joint and the inward closure of the patella, which is what the boxing theory requires: "Opening contains closing, and closing contains opening." The flexibility of the waist and legs entirely depends on the agility of the hip joints, with the dual tiger-eye energy rotating up and down, consistent with the rotation of the dual waist gaps, driving the patella to rotate in an orderly ascent and descent. The rotation amplitude should not be too large, and the bowing degree should be moderate, ensuring the shin remains straight, not exceeding the toes, and the inward closure should also be appropriate (not excessive). Excessive rotation may result in kneeling leg errors, otherwise, the knee joint may be injured. This not only facilitates the upward and downward circulation of force and energy, helping the waist force to descend and root in the soles, but also aids in the upward transmission of force from the soles. This is also the primary means of reducing pressure on the knee joint. Beginners should carefully study and train under the guidance of experienced teachers to successfully pass through these stages.
Whether the movements are lively or not entirely depends on the conversion of waist and leg movements; whether they are agile or not entirely depends on the adjustment of footwork. Therefore, when practicing the form, the waist should serve as the pivot, with the two legs alternately supporting the center of gravity, the two hips rotating in a balanced pull and stretch, taking the entry and exit of waist and leg forces as the measure, stepping lightly and nimbly, moving like a cat walking. Taking advantage of the opportunity of stepping, the waist and hips rotate to drive the movement, the knee joint raises with the leg's rotation, the big toe leads the force to make the energy ascend, gathering the force above the knee, suddenly shaking upwards then relaxing, similar to the "knee strike" technique in Sanda, commonly used in techniques such as "lifting the knee when the foot comes" and "adding the knee when close."
Additionally, techniques such as "knee collision," "wrapping the knee," and "stretching the leg" in push hands competition are mostly applied in falling techniques, all requiring knee joint power.
The transformation of waist and leg power is the key to regulating movement and enhancing explosive power. When exerting force, especially when the intention moves, utilizing the front leg to hold, the back leg to push, and twisting the waist and locking the crotch, concentrates the energy and force on a specific point of the limbs to burst out, whether in palm strikes, leg kicks, shoulder collisions, or back thrusts, all exhibit immense power. In Chen-style Tai Chi, this is called elastic shaking force, a sudden burst of force (see my article "Theory of Looseness, Activity, Elasticity, and Shaking"), emphasizing: far-reaching intention, short movement, sufficient breath, and long-lasting force.
The exercise requirements for the waist and leg power of Chen-style Tai Chi are based on the premise of the whole body's coordination, with the subtle transformation of central energy as the axis, and the rotation of the spine, waist, wrist, arm, ankle, and leg as the main body, the feet follow the hand's rotation, steps change with the body, stepping lightly and nimbly, section by section, connected serially, with the waist and legs taking the initiative; the lower part precedes the upper, the upper follows the lower, the lower walks and connects, responding to others' movements; the intention precedes others', understanding the spirit; continuous practice without interruption, accumulating over years, naturally reveals the skills.
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