Page 32 - Simplifying T'ai Chi Rev3 2017

60 Simplifying T'ai Chi

The Feet

The feet are one of the key elements in T'ai Chi's static and moving stances. They
form the root to the ground and as such at least one foot is securely weight bearing
and firmly flat on the floor. (Except of course if making advanced jumps and skip
steps where both may leave the floor momentarily.)
As a general rule when forward movement such as a single step or walk is
required, stability is first ascertained by rooting one leg. Only then is the stepping
foot moved forward, with the heel placed on the floor first, then the ball of the foot,
and finally the toes, just as if you were walking on slippery rocks or ice. This
ensures that the movement can easily be aborted without loosing stability.

Place ..... Feel (is the position safe?) ...... Transfer (weight)
Similarly, when stepping backwards (a retreat step), stability through one leg is
established first. This time it is the toe followed by the ball of the stepping foot that
is placed on the floor first, then the heel lowered down as the weight is transferred.
This controlled light movement (heel to toe, toe to heel) is carried out when
stepping forward, backward or at an angle. This method of movement (which we
have all used when walking on an unstable surface) provides maximum stability
and is one of the reasons that T'ai Chi improves balance and confidence in the less
able.
Stepping is explored in more detail on page 70.

The Knees

The knee is a very complex and potentially delicate hinge joint. Whenever your
step movement calls for you adopt a forward bow stance, it is very important that
the knee should be moved forward towards the toes but never allowed to project
beyond the end of them. This would cause enormous stress on the joint as the
body weight starts to project forward and not downwards to the foot.

Safe Knee Movement

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