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.
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.
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 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.
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.
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.
