In Tai Chi, the “Dragon” refers to the twisting and turning motions made with the body, usually in support of the turning of the head and neck, as when we change the direction of our gaze. Learning to turn the head correctly, supported by a rooted stance and a flexible torso, is an essential component of good balance. The following exercise is the beginning version of Tai Chi Dragon exercises, suitable for all levels.
This exercise also works very rapidly to give you the sense of having a strong centerline, like a tentpole with guy-wires supporting it on either side. This is the Tai Chi quality called Zhong Ding, or Central Equilibrium. In daily life we move, carry, hold, catch, and transfer objects of varying sizes and weights, and these pose a unique type of challenge to our equilibrium, as the body has to adapt to an additional weight outside itself.
Tai Chi masters are known for maintaining vitality, balance and mobility well into old age. Don’s first Tai Chi teacher, T.T. Liang, lived to be 102, and in his mid-eighties was still throwing young, large guys around in the Tai Chi game–somewhat akin to upright grappling or sumo–called “push hands” (tuishou). His consummate skill with Chinese weapons—sword, cutlass, staff, spear—was still evident well into his 90’s. Don says: In the ten years I studied with him, I cannot say I ever saw Master Liang lose his balance.
Rooting means connecting to the earth, not only physically but also energetically, mentally, even spiritually. In the West we have the concept of being “grounded”, but Tai Chi goes further. To be rooted means that, while we do not have actual physical roots like trees or other members of the plant kingdom, some essential aspect of ourselves is intertwined with the geography we inhabit, with nature, with the magnetic core of the earth.
This exercise produces an almost-immediate increase in the feeling of being connected to the ground, like a tree with strong roots extending deep into the earth. You do not have to practice for many years to get this effect. Try it right now, and see. From a normal standing position, shift all the weight to one leg, and move the unweighted foot back 2-6 inches. Lift the heel of that foot off the ground, keeping contact through the ball and toes.
In a recent post, we looked at 5 Ways to Build Strong Legs. When I posted the video to Youtube, someone replied: I think nowadays there is a great misunderstanding of internal martial arts goals and methodology. The great issue is not to become strong but to become very weak! Now, I think the commenter is kind of right, but misses a critical point, by simply reducing Tai Chi to the art of getting weaker and weaker.
The movement arts have come a long way since they were first introduced into Western society. The Eastern and Western approaches to health maintenance have traditionally been much different. In Eastern theory our bodies produce and use natural energies to help heal the body, to reduce tensions, and to keep the body healthy. In the West the approach is usually much different. Instead of using the body’s internal force Western doctors have used external influences to change physical conditions.
In this episode of Qigong Radio, Don Miller and I explore the essential elements of Tai Chi Balance Training. As you probably know, Tai Chi is being used more and more for falls prevention programs for the elderly and becoming a mainstream part of the Western medical vocabulary. But what are the actual elements that make up a great Tai Chi balance training program? How can you use them for your own well-being?
