5 Principles In 3 Postures #10

Embodied Tai Chi 

Five Principles In Three Postures 

Breath and Posture 

The spine has long been associated with breath work in Qigong. As you breathe in drawing the abdomen towards your spine also gently tuck your tail bone in. You may feel a gentle flex in the lower back as the vertebrae open. As you draw your diaphragm upwards first open the back by flexing your shoulder blades forward. Try moving the shoulder blades by first relaxing your shoulders and sticking your elbows out a little. Then rotate the left palm clockwise and the right palm anticlockwise until you feel the muscles, tendons or fascia in arms flex. Then allow the elbows to turn and the shoulder blades follow the elbows. Done correctly the shoulders should not lift.

Continue drawing the diaphragm up and as you do so let the top of your head float upwards relaxing and opening - lengthening the spine. Finally draw the chin down and back gently flexing open the vertebrae at the top of the spine. Done correctly this must leave the sides of your neck below the ears feeling soft, empty of any sensation. This is helped by lifting the tip of your tongue so that it rests on the roof of your mouth in a hollow of the top pallet back away from your top set of teeth. At the same time let the corners of your mouth relax and lift in a gentle smile. 

As you breathe out relax the flex on your shoulder blades, feel a softening of the chest as it is allowed to open. Then as the out breath balloons out the abdominal space relax the flex on the lower vertebrae of the spine.

……..This program of learning explores five key principles of Tai Chi in the sequence of postures 'grasp the sparrows tail', 'throw down' and 'double handed push'.

Copy the sequence of posture and movement using the Tai Chi video or images. Never do anything that is uncomfortable. After uncomfortable comes tension ruining your practice. After tension comes discomfort. After discomfort comes injury.