Building a strong foundation for Tai Chi

Almost all martial arts have some kind of foundational training. With regards to the Chinese martial arts and especially for Tai Chi, this is certainly the case. Although the forms themselves provide foundational training for Tai Chi, there are a number of other exercises that can be done.

First and foremost among these, and one which can be found in both the Japanese and Chinese martial traditions is that of horse-stance training.

Alternatively called kiba-dachi and ma bu, the horse-stance as the name indicates, refers to assuming a stance with the legs spread apart, knees bent and feet pointing forward with the back arched, as though one were sitting on a horse.

Different styles often differ in terms of specifics – some styles even bending so far as to be able to balance a pole on both knees. For Tai Chi, it is generally thought that the best position is one where the legs are spread apart a bit beyond the shoulders, the knees slightly bent to a comfortable though slightly difficult angle, feet pointing forward, with arching back.

One generally assumes this position and holds it for five minutes or so, relaxing the muscles into position, breathing deeply, and clearing the thoughts.

The object of this training is actually twofold. In the first place, one attempts, through constant training, to find and to discern the inner stability and balance or ‘rootedness,’ as it is common referred to, of the body. At first one will be aware of simply standing, and a growing feeling of discomfort as the muscles begin to tire.

After time however, one slowly feels differences, slowly corrects the position of the hips, the arch of the back, the inclination of the knees. The object is to allow the body to settle into itself, to slowly feel-out the ground, to dig into the earth as though one’s legs and feet were made of iron.

The second object of stance training is to develop a sense of power as originating from the ground. There is nothing mystical about this. It is using the ground as one’s focal point, as the point of leverage from which a strike draws forth.

This stands to contrast power that issues halfway, merely from the upper body, the muscles of the arms and chest. In striking, even with the fist, a martial artist, like a boxer, first finds his or her root in the ground, and then akin to a chain reaction, from feet to legs, legs to waist, waist to arm, the power rotates upward and extends out.

For Tai Chi of course, it is necessary to develop a sense of lightness. Hence, it may initially seem that horse-stance training is contrary to its principles.

Nevertheless, it should not be forgotten that Tai Chi incorporates both hard and soft, light and heavy, as essential parts of its training principles. There is a sense in which one can be heavy, that is rooted, and yet remain light as a feather. As such, horse-stance training is a good complement to the training of the Tai Chi forms.