（一）Distinguishing Between Empty and Full StatesThe entire set of Tai Chi movements is an integrated exercise formed by the transformation of empty and full states, movement and stillness, hardness and softness. In a posture and movement that is upright, relaxed, and gentle, it is required to clearly distinguish between empty and full states in the body, hands, and steps, which should be consistent with the internal transformation of empty and full states. Therefore, Tai Chi requires clarity in empty and full states in all directions: internally and externally, up and down, left and right, front and back.The lower limbs are key to stabilizing the center of gravity, so it is essential to pay attention to the transformation of empty and full states between the two legs, ensuring that movements are smooth and expansive, centered and unbiased, without shaking or instability. The more detailed the distinction between empty and full states in the legs, the more one can gradually increase the amount of movement.Once the stepping techniques are proficient and a stable power pattern is formed, attention should be focused on the transformation of empty and full states in hand techniques, body techniques, and stepping techniques as the center of gravity shifts. This should be done in a coherent and harmonious manner, further practicing the correct unity of internal and external transformations of empty and full states, allowing the internal transformations to guide the external ones, enabling a unified movement where everything moves in harmony. This is a detailed and complex training method.The key to the coordination of hands and feet lies in the division of empty and full states between the hands and feet. During movement, some actions have the feet as empty and the hands as full, such as in Yang-style and Wu-style single whip and fan through the back. Other actions may have the left hand as empty and the left foot as full; the right hand as empty and the right foot as full, such as in the cloud hands posture.By intricately interweaving the divisions of empty and full states up and down, left and right, movements can become round and fluid, without any force being misplaced, and the internal strength will not deviate from the original centered posture.（二）Methods for Stabilizing the Center of GravityThe methods for stabilizing the center of gravity in Tai Chi are as follows: first, relax the entire body, allowing all parts to naturally sink and move in a coordinated manner; second, “Qi sinks to the Dantian,” transferring tension from the chest to the abdomen, allowing the chest to relax and the abdomen to fill, thus lowering the center of gravity, stabilizing the lower limbs while keeping the upper limbs agile; third, “the tailbone aligns with the center and the spirit reaches the crown,” ensuring that the body maintains a straight line from top to bottom; fourth, balance the center of gravity through the transformation of empty and full states in stepping techniques, adjusting the center of gravity through changes in the waist and hips; fifth, keep the spine relaxed and sinking, open the hips and round the groin, allowing the lower body to be stable while the upper body remains agile.In stabilizing the center of gravity, the interchange of empty and full states in stepping techniques is the most important. A fixed posture is easy to maintain a stable center of gravity, but during transitions, due to changes in direction and angle, and the difficulty of coordinating up and down and left and right, the originally stable center of gravity may still exhibit instability, affecting the smoothness of movements and breathing. Therefore, it is essential to primarily utilize the transformation of empty and full states in stepping techniques and the changes in the waist and hips to adjust the center of gravity, guiding it from instability towards stability. Thus, in stabilizing the center of gravity, one must focus on the transformation of empty and full states in stepping techniques, ensuring that steps are light, stable, and smooth, akin to a cat walking.The Tai Chi principle states, “Advancing and retreating must have transformation,” and “steps follow the body’s changes,” indicating that the body must transform, and the empty and full states of stepping techniques must follow these transformations, ensuring equal support and stability in all directions to stabilize the center of gravity during changes in movement. However, relying solely on the transformation of empty and full states in stepping techniques is insufficient; it must also be coordinated with changes in the waist and hips, ensuring that the actions of the upper and lower limbs are coordinated and balanced, maintaining a stable center of gravity at any angle. This is the key to the internal strength achieving balance.
（三）Waist and Hip StrengthThe waist and hips are key to regulating support and enhancing explosive power. The waist should be relaxed and straight, while the hips should be open and rounded. Each movement involves changing strength and the transformation of the waist and hips, which relates to the overall agility of the body. A strong and solid waist and hips are crucial for the development of strength, endurance, and agility. The relaxation and sinking of the spine, along with the sinking of the hip strength, are key to a stable body, rooted legs, and sufficient power generation. However, even if the stepping techniques are stable, as if the feet are nailed to the ground, one must still rely on the transformation and solidity of the waist and hips.In Tai Chi, the placement of the waist must be relaxed, straight, and stable without swaying, like an axis that is both stable and flexible, standing upright like a great flag. During each fixed posture, the waist and hips must sink adequately, and during movement, they should present a slight arc forward and upward (or to the left, right, or backward), naturally driving the strength through the spine to reach the arms.The shaking strength in Tai Chi is a sudden explosive force. The characteristics of shaking strength are speed, fullness of Qi, strong force, long strength, short movement, and distant intention. Those with pure skill can generate shaking strength from the waist and hips, involving the hands, arms, elbows, shoulders, back, chest, waist, hips, and legs.The source of internal strength in Tai Chi can be accurately said to come from the waist and hip strength.
If there are any copyright issues, please contact the original author through the backend.The articles published are for learning and reference only. Please practice under the guidance of a professional teacher.
Official website http://www.yunshuiwang.com
