How to Apply Taichi Balance Philosophy in Yoga Poses

Introduction

Chinese Taichi, a continuously slow series of motions controlled by breathing, is well known as an exercise of balance control.  Taichi exercise is a combination of different forms such as 24 forms, or 36 forms, or 72 forms. Each form, having its own movement and final posture, can be composed of one inhale-exhale cycle of breathing, or multiple cycles of inhale-exhale breathing.

Yin-Yang is the fundamental concept of Chinese Taoism. It is a Taichi symbol that represents Yin-Yang circulation, and exchange. The more essential concepts are neutralization (中和), and balance.  The Taoism Yin-yang applies to a Chinese lifestyle which includes nature, living, Chinese medicine, and martial arts.

          ·         Yin: weak, contraction, light, less weight

          ·         Yang: strong, extension, heavy, more weight

You can say Taichi exercise is a kind of continuous movement of Yin-yang change at any moment from beginning to the end. Therefore, Yin-yang is the core concept of Taichi practice. 

Taichi balance philosophy

Taichi balance philosophy is based on the distribution of body weight in an exerciser’s feet and upper body, including your arms. In Taichi’s final posture of each form, it suggests that:

          ·         70% weight in yang foot, 30 % weight in Yin foot

          ·         70% force in arm at opposite side of yang foot, 30% force in arm of same side yang foot.

It means if one’s yang foot is on the right side, the yang arm should be on the left side. The above suggestion is the most stable and balanced posture, and every Taichi exerciser should follow this philosophy.

There is one posture in Taichi practice, called “double weighted”, that should be avoided. “Double weighted” means an even distribution of weight in both feet at the final posture.  All the final posture of forms should have one foot with more weight than the other. The correct Taichi final posture of each form should avoid “double weighted”.  There are only two exceptions: at the beginning and end of exercise, then both feet can be evenly weighted.

單鞭 Single Whip

          ·         rear foot 70%, front foot 30%

          ·         rear arm 30%, front arm 70% (use right arm to attack)

It is the most stable and balanced position. In order to reach the balanced position, raising the heel of front foot (Photo 3) can facilitate achieving the balance goal.

Photo 1

Photo 2

                 

Photo 3

Remark, the black lines inside the picture indicate yang (more weight)Photo 1~ Photo 3 is the form of Single Wipe, Photo 3 is the final Posture of this form.

In contrast to the balance position, if you change to the following weight ratio like Photo 4

          ·         rear foot 30%, front foot 70%

          ·         rear arm 30%, front arm 70%

It is easy to lose balance as seen in Photo 4, especially if someone pulls the front arm.

Photo 4

摟膝拗步 Brush Knee Twist Stepà

Begin

right foot 70%, left foot 30%, 

right arm 30%, left arm 70%

Finish

left foot 70%, right foot 30%, 

left arm 30%, right arm 70% (use right arm to attack)

In all other forms of Taichi, the finished postures have the same 70% and 30% weight concept.

Photo 5

Photo 6

Photo 7

 Photo 5~ Photo 7 is the form of Brush Knee Twist Step, Pic 7 is the final Posture of this form

Apply Taichi 70/30 balance rule in Yoga poses to improve balance

Two types of Yoga poses are usually more difficult for the beginner: balance poses and back bends. It is beneficial to suggest the Taichi 70/30 balance rule to beginners, and instructors should tell them how to distribute their weight (force) at lower and upper body portions to improve balance.

These are examples of one-legged balancing poses to which this philosophy can be applied. The black lines signify more weight at the foot or arm of that side compared to the other foot or arm.

Photo 8

Photo 9

Photo 10

You can try the following pose, One Leg Downward Facing Dog (Photo 11~Photo 12) 

          1)      by evenly distributed the weight both arms(Photo 11), or

          2)      by more weight on left arm (Photo 12)

In trying each method, method 1 or 2, the exerciser learns that with method 2 the right foot can be raised higher.

Photo 11

Photo 12

Question and Discussion 

For one legged standing poses, it is clear that the 70/30 rule should be applied. For Yoga poses such as Warrior I, and Warrior II, how should weight be distributed in the feet to confer stability?  This is currently not well defined. For example, in Warrior I and II, should 50% of the weight rest in the both the front foot and rear foot? Can raising the front foot heel increase strength in the rear foot for both Warrior I/II?

In Chinese martial arts (Taichi, Qigong, Shaolin), only horse stance exhibits the 50/50 rule. For all other forms, the rear foot and front foot never exhibit 50/50 rule.

Conclusions

Without a doubt, Yoga and Taichi are two of the most popular exercise regimes in the world. Taking the strengths of both exercises, and combining them is rarely discussed, and could possibly confer benefits to practitioners of Yoga and Taichi. Yoga is more intensive in terms of stretching and strength building, while Taichi is more relaxed and has a greater emphasis on balance.