According to Tai Chi theory, “its root is in the feet, it arises from the legs, is governed by the waist, and is expressed through the fingers.” It is also said that “the movement of the five elements is all in the steps, and the whole body must be based on the feet”; a Tai Chi proverb states, “If the steps are unstable, the form is chaotic.” These statements fully illustrate that walking is the foundation and precursor of Tai Chi practice. When the steps move, the whole body can move; if the steps do not move, nothing else can move. Otherwise, one will inevitably be in a passive and disadvantageous position.
How to practice Tai Chi walking well? From my experience, in addition to strengthening basic skills and improving leg strength, special attention should be paid to the following points.
First, the rise and fall should be light and agile
This is the core skill of stepping. Master the principles of light rising and falling, point rising and falling, and slow rising and falling. One must grasp the characteristics of lightness, softness, agility, silence, and “soft landing” in the “cat step,” while also understanding that when “stepping as if approaching a precipice,” one must be highly focused, cautious, and gentle, ready to retract or step out at any moment. Additionally, the movement should be uniform, continuous, and unbroken. Otherwise, it will affect the interchangeability of the steps and the normal flow of Qi and blood.
Second, the foot placement must be accurate
This is an important aspect of assessing whether the form is standard. Therefore, each movement should be executed according to basic requirements, placing the foot in the correct position. The criteria are “four cardinal directions and four diagonal directions.” The four cardinal directions are East, West, South, and North; the four diagonal directions are Northeast, Southeast, Southwest, and Northwest, which form angles of 45 degrees with the cardinal directions.
Among the four diagonal directions, there are two situations: one is when the direction of movement is slightly to the left or right, forming an angle of about 30 degrees, referred to as “slightly off ××”; the other is when the angle is less than 30 degrees, referred to as “off ×.” This represents the positioning of Tai Chi forms using the “Bagua” and “Five Elements,” which aligns with the physiological activity of the human body and allows for smooth transitions in movements. Therefore, when practicing, one must advance or retreat in the aforementioned four cardinal directions or in a diagonal direction, without deviation. If accuracy is lost, it can lead to the error of “a slight deviation can lead to a thousand miles of error.”
Third, the height of the foot lift should be moderate
The principle is “the advancing step should be low, and the retreating step should be high.” Low means close to the ground, and high means not exceeding the ankle bone. Special attention should be paid to maintaining a consistent height when transitioning steps. It should not be too high or too low, nor should it fluctuate excessively. Additionally, one should observe the principle that “the heel of the advancing foot touches the ground first, and the toe of the retreating foot leads the way.” This means that when advancing, the heel of the front foot should touch the ground first, then gradually transition to the whole foot being grounded; when retreating, the toe of the back foot should touch the ground first, then gradually transition to the whole foot being grounded. For lateral steps (sideways movement), the inner side of the front foot should touch the ground first, then gradually transition to the whole foot being grounded.
Fourth, there should be a certain lateral distance between the feet
The width of the distance should facilitate the transfer of the body’s center of gravity. In other words, whether advancing or retreating, the center of gravity should be transferred from the original supporting foot to the other foot in the shortest time possible. Generally, the lateral distance is: for a virtual step, 10-30 cm; for a bow step, 20-30 cm (the width of the horse’s shoulder); for a horse stance, about 2-3 foot lengths of the practitioner. The front and back feet must not be in a straight line or cross over each other. When stepping together, the feet should be parallel, with a distance of 10-30 cm, forming a small opening, and should not be too tight or form an “eight” shape.
Fifth, the step size should be appropriate
Steps that are too large can lead to inflexibility in advancing and retreating, making one vulnerable; steps that are too small are not conducive to sinking the waist, dropping the hips, and stabilizing the center of gravity. Therefore, the size of the steps should be such that they are comfortable, the center of gravity is stable, and the movements are flexible. For example, in a bow step, one leg should be bent to support, while the other leg is naturally straightened, without any forced effort. Practitioners should combine their personal circumstances, continuously reflect, explore, and summarize their experiences in practice.
Sixth, the distinction between empty and solid feet must be clear
This is an important manifestation of the dialectical relationship of unity and opposition in Tai Chi practice and is a basic requirement for stepping. Tai Chi theory states, “Wherever there is one, there is one empty and solid; everywhere there is this one empty and solid.” This means that in every Tai Chi form, except for the brief parallel stance at the beginning and end, all other movements are constantly transitioning between empty and solid. Practitioners should rely on mental guidance, the opening and closing of postures, the shifting of the center of gravity, and the coordination of breathing to adjust and achieve this.
The specific practice is: using the waist and spine as the axis, when the waist turns left, the center of gravity shifts to the left foot, making it the supporting foot, while the left foot is solid; the right foot provides auxiliary support, being empty. Conversely, when the waist turns right, the center of gravity shifts to the right foot, making it the supporting foot, while the left foot provides auxiliary support, being empty. These actions alternate. One must prevent the “double” phenomenon of indistinct empty and solid steps and the dragging, muddy style of punching. Only then can the hands and feet be effectively utilized, and the offense and defense be appropriately executed.
Seventh, the foot’s movement path must be clear, and it should follow a curved line
Walking in arcs is a unique movement style of Tai Chi. It revolves around the practitioner’s spine as the axis, with circles in the hands and circles under the feet; advancing is circular, retreating is circular. Various arcs and circles run through each Tai Chi posture. Therefore, whether advancing or retreating, both feet should follow the trajectory of “first gathering, then opening.” They should not move in straight lines with sharp angles. For example, in a bow step, whether left or right, the back foot should first gather to the inside of the supporting foot, then step forward to the left (or right) side. In the case of the “reverse roll back,” the front foot should first gather to the inside of the supporting foot, then step back at a 45-degree angle to the left (or right). This naturally forms a crescent or bow-shaped arc.
Eighth, the steps must be stable
This is the core of the stepping form and the guarantee for executing various techniques. A Tai Chi proverb states, “Step like a plow breaking the ground, land like a tree taking root”; “the waist moves like a snake, and the steps are like glue.” Only with a solid foundation and balanced body can the upper limbs and torso be flexible and varied. This requires practitioners to pay attention to:
(1) opening the hips and rounding the stance, with both legs supporting each other to expand the base;
(2) the center of gravity can only move with the change of steps; the step pattern must remain unchanged, and the center of gravity cannot shift;
(3) before changing steps, one must first change the center of gravity; only after stabilizing the center of gravity on the supporting foot can the other foot be lifted;
(4) the supporting foot must have all five toes gripping the ground, with the whole foot firmly grounded. Avoid “lifting the palm” or “pulling the root” to reduce the support surface.
Ninth, the movements of the feet must closely coordinate with the movements of the upper limbs, working in harmony and unison
One must achieve that the body moves with the steps, and the steps move with the body. There is no movement without movement, and no stillness without stillness. When the foot moves, the body moves, the hands move, and the eyes move. The internal and external must be in harmony, and the upper and lower must follow each other, achieving full-body coordination. One must not have the feet moving while the body remains still, or the body moving while the feet remain still, as this leads to disconnection. A Tai Chi proverb aptly states, “When the foot moves, the body follows, and the hand arrives; when striking, the foot must move to achieve the essence.” “If the hands arrive but the feet do not, even a ghost cannot strike; if the hands and feet arrive together, even a diamond will fall.”
In summary, the foundation of Tai Chi is in the feet; “only with good feet can there be good forms.” Only by fully recognizing the important position of the feet in Tai Chi practice, regularly focusing on stance work and walking exercises, establishing a solid foundation in stepping and footwork, and enhancing leg strength and flexibility can one improve their Tai Chi skills.