Rooting is everything. It is both base and foundation. It is one of the most important things in life. A good building must have a strong and firm base. A successful company needs a superior foundation. A healthy plant requires a healthy root. To achieve peaceful, flowing Tai Chi Chuan movements, we must have a steady firm root.
Relaxation is the ultimate goal in Tai Chi Chuan
Relaxation is the ultimate goal for all Tai Chi Chuan players. Soft, slow, gently flowing movements require a strong and firm base in the foot. Once the foot is strong and firm, the other parts of the body can move freely and stay relaxed.
When the foot is rooted, the big toe, the inner part of the ball of the foot, and the heel are connected to the ground. These three points grip the ground like three nails penetrating into the ground. I call them The Three Nails. They are properly aligned with the weight-bearing center of the upper body. They are very active and play a crucial role for major physical movements in our life. As we walk, they propel the un-rooted foot forward to make a step; if we want to turn, they spin us in a new direction. They help us serve a cup of coffee or tea. They even help our fingers turn a door key.
These three nails play different roles. The big toe is like a trim-tab on a rudder—it leads the actions. In Chinese medical charts there is a little brain that appears on the big toe of the foot. I call it the brain nail. The ball of the foot provides power, and I call it the energy nail. The heel is like an anchor, and I call it the anchor nail. The anchor nail serves to hold the entire body weight—it stabilizes your structure. It also controls your height by helping you stay on the same level when practicing Tai Chi movements.
The brain nail (the big toe) aligns with the energy nail (the ball of the foot) to assist our fingers for all physical activities. The brain nail and the energy nail are very active; I refer to them as the two active nails. They assist the martial artist in delivering punches and kicks. We need these two nails to help us to run or jump. They support Tai Chi players when energizing fingers and forming a posture. They help the fingers and hands swing a baseball bat, golf club, or tennis racket.
The slow movements of Tai Chi Chuan begin with a peaceful mind that transmits signals to The Three Nails, which in turn energize the fingers and move the palms. When the palms move, the waist follows and turns. The Three Nails of the foot are in command, not the waist. Although the waist is named in the Tai Chi Classics as being in command of the movements, it is from the external body’s viewpoint. When observing the moves of Tai Chi Chuan, one sees that the waist turns and everything follows. It is easy to overlook the true motion and not realize what is behind the moves of the waist. The activity in The Three Nails is subtle and hides under the foot. It is hard to notice, just like the little computer chip. There are almost no movements.
In the early 1960’s, my studies of body mechanics led to the idea that the thigh controls the movements, not the waist. I thought the thigh was in command at that time. In middle 1980’s, I began to realize that the thigh itself has no function for making moves or turns without the help of The Three Nails of the foot on the ground. When the foot is rooted, The Three Nails are in control and command the fingers to move the palms to form a Tai Chi Chuan posture. The waist and the body follow.
When rooting one should root on the “Bubbling Well”
A common perception within the Tai Chi Chuan community is that when rooting one should root on the “Bubbling Well.” The Bubbling Well is a single point on an important meridian that works with energy circulation. It does not control physical actions or movements.
Based on our scientific understanding that “three points determine a plane” and “three colors make all the colors,” one can draw the analogy that the three elements of the three nails will control all physical activities. The Bubbling Well point by itself does not control Tai Chi Chuan movements.
The Three Nails on the foot form a plane that produces stability under all conditions and serves all daily physical activities. Whether we are walking, dancing, golfing, or playing tennis, the three points create the necessary stability, rooting, required for the specific activity. Without the ability of The Three Nails to root firmly, these physical activities could not be performed.
Rooting has the same effect; the rooted feet using the three nails transmit the required signals that move the body into the desired position. A color television needs the controlling magnetic field in between three electron guns to create pictures on the phosphorescent screen.
The Three Nails in the foot receive signals from the series of sequential memory shapes of Tai Chi Chuan that are stored in the mind, then transmit and magnify them through the thigh and the body, and energize fingers to form a posture.
The inner parts of the thigh muscles interact with the two active nails. When the two active nails are activated, they contract these thigh muscles; this pulls the knees together and the crotch closes as the action occurs. One of the inner thigh muscles, the Vastus Medialis plays a very active role; it is considered a jumping, running muscle. I call it an action muscle. When an athlete hits the ball, whether with a baseball bat, golf club, or tennis racket, or a martial artist prepares to deliver a powerful punch, the muscle relaxes, the knees drop outward, and the crotch opens. When the action is completed, the muscle is tight, the knees are closer together, and the crotch is closed.
The slow movements of Tai Chi Chuan
The slow movements of Tai Chi Chuan begin with releasing the inner thigh muscles that help loosen the hip joints and set the crotch free. Both knees lightly drop out while the energy and body weight sinks and rolls onto the outer edges of the feet. When a posture is gradually completed, the energy and body weight rotate back to the instep of each foot. As the two active nails slowly engage and energize the muscles, the knees move closer together and the crotch closes. This pulls the lower abdomen and diaphragm downward, which results in a nice deep inhalation and keeps the torso in an upright position at the completion of Tai Chi postures.
The energy sinks, sags, and winds into the outer edge of the foot and moves into the instep of the two active nails, and then it unwinds, floats, and rises up. This is spiraling energy. When the internal energy spirals down and then spirals up, the energy flow is like a coiled spring. The dynamic of this coil spring model is that at the end of the downward coil one must coil upward, and then coil back downward again and again. The endless motion of the coil spring is the same as the balance wheel of the mainspring in a watch that continuously spins in and out, out and in, or oscillates back and forth. This maximizes the energy flow and minimizes energy consumption. The center point of the coil spring must be firmly soldered and connected to the base, like the active two nails that help one to grip into the ground. This spiral energy force optimizes the effortless energy flow in Tai Chi’s slow movements.
These hidden components of The Three Nails in the foot are firmly rooted on the ground. They are also able to energize the thigh muscles and tendons over the leg joints and provide strength and stability for the body. They serve to transmit the body weight and provide power for such common activities as walking, running, and jumping. They help the knee and ankle joints absorb the cumulative impact of those activities or hold a Tai Chi Chuan posture.
Many Tai Chi Chuan players experience knee problems as a result of over relaxing, collapsing and sinking the body. These problems will degenerate the muscles and related tendons that support the knee and ankle. This downward pressure on the body causes exhaustion. Proper rooting with the three points allows the control signal to transmit adequate muscle energy to bear the body weight on the knee joint and counterbalance gravity.
Tai Chi Chuan relaxation means “do not tense”
Tai Chi Chuan relaxation means “do not tense.” However, we must not be so relaxed that we collapse. The Tai Chi movements provide moderate energy compression in the body with a peaceful mind. It reduces the body’s tension, loosens the body’s joints, increases body flexibility, and animates our physical activities. Proper relaxation creates the vital energy (Chi) flows. It enhances the smooth transaction that turns the mental image into a wonderful Tai Chi Chuan form, which contains soft, slow, gently effortless movements.
The subtle and outstanding flowing movements of Tai Chi Chuan require a healthy and strong base foundation of The Three Nails. People are more relaxed and less worried when driving a car in the snow if they have the good traction of studded snow tires. Athletes must have shoes with good traction so they will be able to compete effectively. The track runner wearing spiked shoes will have higher performance than if he did not have spikes in his shoes. Golf players use studded shoes to have maximum traction and stability when swinging the golf club. The three points of The Three Nails are important components that provide a Tai Chi player with an excellent grip and connection to the ground.
Video “Interview with Grandmaster William C. C. Chen 2012 “
Hint: read also the Tai Chi Finger article of William C. C. Chen
January is a time of rest, reflection, and restoration of the body and mind. With a year passed and a new year ahead, we find ourselves at a spiritual and physical crossroads, encouraged to take a look back at our efforts since the last January of our lives. How far have we come? How far do we have left to go? While the journey may still be long, the sense of newness and purpose breathes itself into the month – with January comes such possibility.
Still in the midst of winter, the cold and wet world around us challenges the immune system the same way the New Year challenges the mind. Our bodies and souls are strained, yet equally reaffirmed by the communal push toward health and a new commitment to one’s goals. This month, we’ll focus on relieving that strain, comforting the soul, and empowering the self to make the great changes it feels so necessary to pursue.
Rejuvenation for the Body, Mind and Soul
While reflection is important, it’s remains crucial to live in the present moment, tending to your present needs. What’s more, rejuvenating the body, mind, and soul isn’t simply a task of thought, but also a task of action. Take time this month to care for the self, acutely focusing on the needs of the physical body and how those needs strengthen or weaken the resolutions you feel within the self.
Make Intent Driven Resolutions and Commit
When considering your New Year’s Resolutions, stray from cliché or socially pressured goals. Instead, dive deep within yourself and encourage the asking of profound questions. What are big goals you want to target this next year? What are the steps you need to take for success? Why do you feel the need to accomplish these goals? It’s here, in thought, that you will discover your true desires for growth, and with a true desire in mind, you poise yourself for not just action, but success.
REJUVENATE YOURSELF, EVERY MONTH
Each month, Yogi Surprise prepared a monthly box of yoga products designed to revitalize and rejuvenate your mindful life of movement. It’s a beautiful way to compliment your healthy lifestyle. Join today and treat yourself to monthly retreat in a box!
Original article and pictures take yogisurprise.com site
Unlimited access to yoga classes · Different styles · Any device · From $11/month
Choose from an interactive library of more than 80 engaging and quality video classes, created to suit different yoga styles and levels. With unlimited access to all yoga : time videos, it is easy to pursue greater challenges on the path to your true self.
No matter what your skill level is, or what yoga style you prefer, we have the right classes for you! Get three days, credit card-free, unlimited access to all yoga : time lessons and see for yourself!
VINYASA YOGA VINYASA YOGA
Practicing yoga means believing in the intelligent design of human body. YogaTime means the intelligent design of an interactive platform created to suit the needs of any modern day yogi. Forget the restricting factors of money or time. All you need to reach your ultimate goal of yoga is a net connection and a yoga mat.
I’m a stay-at-home mom with two VERY demanding twins, so, it is hard to find time to go to a yoga studio. With YogaTime, I practice yoga on my time and terms.
I totally love yoga, but I totally hate yoga studios. YogaTime takes care of that problem - I get to have a real yoga class with a real teacher without needing to leave my house.
I travel a lot and don’t have an opportunity to go to yoga studio. YogaTime helps me to maintain my balance, focus and inner strength when I’m far from home.
Original article and pictures take yogatime.tv site
Our Founder Master Moy demonstrates Taoist Tai Chi® arts.
Master Moy Lin Shin, founder of the Fung Loy Kok Institute of Taoism, demonstrates the Taoist Tai Chi® arts.
In 1970, Master Moy immigrated to Canada, where he devoted the rest of his life to fulfilling the the aim to help people restore and maintain their physical, mental and spiritual well being through the practice of the Taoist Tai Chi® arts.
Master Moy was always careful to point out that these teachings were more than just a mere set of movements, they encompassed practical wisdom for living, drawing upon the richness of Chinese culture and Taoist tradition.
Now this is a wonderful meditation variation, especially for those of you who struggle to sit still. I made use of this type of meditation when I first started and it is a great way to connect your body and breath. By connecting your movement to your breath, you can get into the right mind state for meditation a lot faster and easier.
Movement meditation is as simple as practicing mindfulness in all life activities. It includes any type of meditation in which you move. There are many different options but basically any movement can be used as a meditation if you apply mindfulness and do it at a slow pace.
In our fast-paced world, many people struggle to sit still long enough to meditate, or become restless and start to fidget. Different forms of movement meditations are great alternatives, as you receive the benefits of mindfulness while getting some gentle physical exercise too. Therefore, a walking meditation is specifically helpful to release physical tension and stimulate blood flow.
Movement meditation can be practiced indoors, but outdoors is usually preferable to give you space to move, as well as fresh air. It can be practiced before sunrise, during your lunch break, after work or after dinner. Practicing this at certain times of the day will allow your movements during other times to be transformed. Movement meditation is a powerful way to change an activity we do daily into a mindful and peaceful experience.
Steps to Practice a Movement Meditation
Step 1: You can choose to be inside or outside, find a peaceful spot in your garden or a park or the beach. You can begin seated with your eyes closed while you bring your attention to your breath.
Step 2: For five minutes simply spend time syncing every movement you make with your breath. Try different gentle, slow and repetitive movements such as swaying your body from side to side.
Step 3: Put your left hand over your heart and your right hand over your stomach and breathe. Feel your chest and stomach expand as you inhale and compress as you exhale.
Step 4: Keeping your eyes closed, slowly stand up and feel how your body lengthens. Start a body scan, begin at your feet and feel your connection to the earth, move upwards slowly noticing any tension, stiffness, sensations or emotions that you may be feeling.
Step 5: Open your eyes now and start to take small, slow steps that align with your breath. As you inhale step forward with your right foot and as you exhale place your left foot in front of the right. Keep your pace consistent and slow and completely in tune with your breath.
Step 6: Continue in this manner until you reach the end of your path. Stop here, take a deep full breath in and out. Then turn around and follow the path back in the same manner as before.
Step 7: Your gaze can be anywhere during this meditation, and your thoughts will wander like it does during any meditation. Therefore, try to keep your attention on the rhythm of your breath and steps or movements, and just redirect it back if you get distracted.
Guidelines to Help You Practice Movement Meditation
A movement meditation does not have to be too structured and can be anything from 10 minutes to an hour.
Choose a place without too many distractions and a predetermined path that is not too long, this allows you to get to know the route, which minimizes the chance of distractions even more.
Make sure to wear comfortable shoes, or depending on where you are you can even go barefoot to connect with the energy of the earth.
Once you become comfortable with your movement and walking meditation, you can bring these mindful elements you have learned into your everyday life, making yourself mindful of all aspects of your life.
The combination of gentle movement, a meditative state, fresh air and sunshine will energize and revitalize you and bring you closer to nature.
If your mind wanders, notice what it is that distracts you and let it go, to bring your attention back to your breath and movement.
If you are a yogi you could even incorporate some gentle simple yoga positions during your movement meditation.
It is important to understand that there really is no difference between mindfulness and meditation, so by incorporating mindfulness into your daily activities you are getting the same benefits as meditation.
Related
Mindfulness Meditation February 26, 2017 September 13, 2017
Hi, I’m Daniella.
A freelance blogger with a passion for writing, an animal-assisted therapist, NLP practitioner and mindfulness coach – specializing in Numerology and Mindfulness.
I live in Johannesburg, South Africa with my husband and a house full of animals (3 dogs, 3 cats & a snake).
I believe we all have a magical potential within us that can be used to change this world for the better – and I would love to help you discover your magic…
