When you watch a true proficient performing Tai Chi Chuan, you
are struck by the beauty of it. There is grace, economy, control, and clarity in
every movement. Without doubt, there are a myriad of factors which lead to true
proficiency. However, good footwork provides the balance and control which is
absolutely fundamental.
Tai chi demands a very specific type of movement. Derived as
it is from a martial art, there is tremendous emphasis on being ready to react.
Movements must be smooth and controlled. Weight must be to one side or the
other. The body must be kept upright. All of these things are essential to
balance, stability and responsiveness.
Contrast this to your every day movement. When walking, you
start the forward momentum of your body and keep your weight between your legs.
In effect, you have to put the next foot forward to prevent yourself from
falling. Pushing a shopping trolley, your body is leaning into the trolley to
initiate and continue the momentum.
The innate knowledge your body has about movement is different
to that required for Tai chi. We need to make a special effort to learn to move
our bodies according to Tai chi principles. In fact, since most of our movements
are unconscious, we are usually not even aware that we are not conforming to Tai
chi principles.
For the beginner, this is particularly difficult. When first
learning there are so many things to be mastered. The basic shape of the
movements, the relative position of hands and feet, coordination or upper and
lower body etc. It is often not until the student is comfortable with the basic
form, that footwork can come into focus.
There are three primary characteristics of good footwork:
- Move your weight off your foot before you lift it
- Place your foot before committing your weight to it
- Use only your legs to transfer your weight
These things seem obvious. However, most of us will find that
we can improve in one or more of these areas, with conscious effort.
Move your weight off your foot before you lift it
Immersed as we are in our daily activities, which usually
involve centring our weight, it is very easy to forget this. At many times
throughout a Tai chi set, all of your weight is supported by one leg. If you are
to maintain balance and control, you must move your weight completely over the
supporting leg before you attempt to lift your other foot.
Place your foot before committing your weight to it
The martial arts origins of Tai chi are illustrated here. If
the ground were uneven or slippery and you committed your weight immediately,
you would lose your balance. If you are not yet committed to the movement, you
can adjust your stance.
Failure to place your foot before committing any weight to it
can be seen in symptoms such as:
- "thumping" your foot down on landing
- leaning your upper body forward
- ending up with a longer or wider stance than is comfortable
and, more importantly, controllable
When you make an effort to keep your weight back when placing
your foot, you will find that your steps are shorter and you have more control
both entering and leaving a stance.
Kicks are very good movement to check yourself for this error.
When you place your foot after a kick, do you "thump" or do you place
your foot down in a controlled way? Once you have a controlled landing you can
move your weight forward into the new movement.
It is just as essential to keep your weight back when stepping
out into a bow stance. It is much harder to check yourself during these
"simpler" movements, when you are less focused on your balance.
Use only your legs to transfer your weight
Imagine that your body, from the hips up, is supported by a
typists chair. It has wheels on the bottom and slides easily forwards and
backwards. It also has a central pole which allows you to turn your body from
side to side.
When you transfer your weight forwards, the only part of your
body that needs to be involved is your legs. The front (unweighted) leg is
relaxed. You push off with your back leg and just glide forwards supported by
the chair.
If you can use this image (or one that works better for you),
you will find that you are better able to keep your height level. You will
notice the muscles in your legs a little more. You may even find your legs
getting tired when you begin practising this way. This is because you are now
using your legs alone to initiate your weight transfer. You are not leaning into
the movement, or using your arms to pull yourself around.
If you can master these three things, you will be amazed at
the clean, smooth, economical movement you are now capable of. However, it takes
constant conscious effort to ensure you don’t slip back into bad habits.
Remember, the classics say:
"The energy is routed in the feet, develops in the legs,
is directed by the waist, and moves up to the fingers. The feet, legs and waist
must act as one so that when advancing and retreating you will obtain a good
opportunity and a superior position…If you fail to gain these advantages, your
body will be in a state of disorder and confusion. The only way to correct this
fault is by adjusting your legs and waist."
Julie King