Fundamentals of T’ai Chi Ch’uan Lesson 2
The Bow and Arrow Stance
In the condition of motion,
All parts of the body are:
And strung together. *
- 1. Getting into the Bow and Arrow Stance
a) Stand with your feet parallel approximately shoulder width apart.
b) Pull your weight into the legs by flexing the ankles, aligning the knees, relaxing the pelvis and lower back, straighten the spine, and suspend the head top.
c) Pivoting on your heel rotate the right foot 45 degrees.
d) Shift your weight 100% onto the right foot by flexing the ankle and closing the kua.
e) Step out straight with your left leg heel first without shifting any weight from the right leg.
f) Shift the weight 50/50.
g) Take over control of the weight shift with the left leg and start to shift the weight onto the left leg while closing the left kua until your waist is facing forward and 70% of the weight is on the left leg and 30% on the right.
h) Practice he stance with the position of the feet reversed (left foot turned out 45 degrees, and the right foot forward.
- 2. Exercises to do while in the Bow and Arrow Stance
a) Practice shifting your weight (keeping your waist forward, and the balance point of each foot over the bubbling well) on the diagonal 100% to the right leg and then back to 70% on the forward leg.
b) The T’ai Chi ruler/ Circular movement of the arms.
c) Alternate neutral and push positions of the arms while shifting the weight.
d) Single arm swing, right leg forward with no weight shift.
e) Single arm swing, left leg forward with no weight shift.
f) Double arm swing, left leg forward with no weight shift.
g) Double arm swing, right leg forward with no weight shift.
* From the T’ai Chi classics.
Copyright 2000 Tom Maxon