TAI CHI WALKING: BUILDING A STRONG FOUNDATION ONE STEP AT A TIME

About four years ago, while driving 55 mph on the Southern State Parkway on Long Island, New York, I smelled burning rubber and felt my car shake violently. I realized I had a tire blowout, so I pulled over to the shoulder of the road to change my tire.

As I removed the car jack from my trunk, I remember thinking, Wow, this car jack is small.

I proceeded to jack up my car to change the tire, but the base of the jack started to sink into the ground. I drove my car forward a few feet and tried again. The same thing happened.

I tried one more time. This time the jack seemed to hold, but then it toppled forward and fell. Fortunately, I hadn't removed the tire yet.

Soon, a police officer stopped to help. He loaned me a better jack and gave me a wide piece of wood to place under it, creating a solid base. The wooden platform worked, and I was able to safely change my flat tire and continue on my way.

That experience has often reminded me of the importance of having a solid foundation and proper alignment in Tai Chi.

Stepping in Tai Chi

Every movement in Tai Chi begins with a solid foundation. Before the hands move, before the waist turns, and before the next step is taken, your body must be connected to the ground.

One of my teachers would often say, "Place your foot on the ground as if you are covering a baby with a blanket." He also would say, "Step as if you were walking on a frozen lake."

Both images teach the same lesson. Your foot should make contact with the ground gently and with awareness. Instead of committing your weight immediately, first establish your connection with the earth.

As your foot begins to make contact with the ground, first feel and connect to the earth before transferring your weight. Then use your imagination to fill your leg and body from under your weighted foot. Do not let your weight shift horizontally from above your foot.

Traditional Tai Chi teaches that the energy begins at the Bubbling Well (Yongquan) point, located on the sole of the foot just behind the ball of the foot. Using your imagination and your breath, guide the energy up your leg to fill the rest of your body.

Do not let your body weight fall from above, or you will "crack" the imaginary ice. Instead, quietly fill your body from below before allowing your weight to settle completely.

As your body becomes full, expand and allow the energy to continue upward through your body and out through the Baihui point at the crown of your head. Then relax, allowing that relaxation to travel back down through your weighted leg and into the earth.

This continuous cycle of expansion and relaxation helps develop balance, rooting, and body awareness throughout the form.

All of this happens while turning your waist. The turning of your waist naturally creates the momentum that allows your non-weighted foot to step.

When stepping, let your heel touch the floor first. Feel the ground beneath your foot and ask yourself, Do I have a good base?

If the answer is yes, borrow the power from the ground. Allow the energy to travel up through your supporting leg, direct it with your waist, and let it flow through your hands and out through the Baihui point.

When your posture is properly aligned, your body works as one connected unit. The ground supports every movement, allowing you to remain stable, relaxed, and balanced as you move from one posture to the next.

Practice Every Step with Intention

Whether you are practicing your form, walking across your living room, or taking a step outside, remember that every step begins with a solid foundation.

The more attention you give to your footing, alignment, and balance during practice, the more natural those qualities become in everyday life.

Tai Chi teaches us that even the simplest step deserves our full attention.

Practice a little each day, enjoy the journey, and remember that every step forward is another opportunity to improve.

Your journey, our shared path.™