13/09/2025
Don't just do random Tai Chi exercises! Master these six "active roots" in your body to truly master them.
We often hear people say, "Train your muscles, bones, and skin externally, and your breath internally." Yet, many learn Tai Chi from videos, and while they perform the moves accurately, their bodies often feel unsteady and lack that sense of stability. The truth is, the essence of Tai Chi lies not in its flamboyant appearance, but in these six "roots"—they must be brought to life in order for the boxing to have soul and the skills to flourish. Today, I'll discuss these six "roots," exploring them one by one and pondering them slowly.
1. Body Root: The mind must be open so that the body can obey
The "roots" of the body aren't just the bones of our arms and legs; they ultimately come down to our "spirit" and "intention." This "intention" isn't just a random guess; it's like a small electrical current flowing through the body's neural network. The older generation said, "Practice boxing with intention." Simply put, this "intention" guides the nerves—relaxation isn't limp, softness isn't weakness, and connecting every joint isn't just twisting. It's all about the clever power of nerve conduction. When the "intention" is there, the nerves flow, and the body naturally follows. Once this root is fully developed, the entire body feels like a part of you, and every movement is seamless.
2. Shoulder root: Strength comes from the scapula, so the arms have "whip force"
Many people's shoulders become tense as iron when they practice boxing, their strength trapped in the shoulders and unable to be released. A true practitioner's strength "rotates" from the gap between the shoulder blades. You need to activate the Jiaji point in your back, strengthen the rhomboid muscles, and enable the shoulder blades to rotate. This way, when you extend your arms, they're neither stiff nor rigid, but rather smooth and weighted like a whip. Whether you're drawing circles or pushing palms, the strength flows from deep within the scapula, and your shoulders are neither sore nor stiff.
3. Waist: The waist is the "master", and only when it is relaxed can the Peng force be exerted
The saying "the waist is the master of Tai Chi" is absolutely true. The key to maintaining a firm waist isn't to rigidly hold your back; it's to "relax and flex." First, relax your lumbar spine, avoiding any tension. Then, subtly contract your Dantian (Dantian)—you'll feel the fascia on either side of your waist slightly inflate like small balloons. This subtle, inflated force is what Tai Chi calls "Peng Jin." Once your waist is flexible, your entire body will rotate smoothly, and your movements will be stable.
4. Cavity root: Dantian acts as a "fuse" and the cavity should be like a "steam engine"
The "internal flavor" of internal martial arts lies entirely in the cavity. Think of the dantian as the fuse of a lighter, and the chest and abdominal cavities as the "gunpowder depot"—slightly contract the dantian, and internal energy surges upward, from belly to chest. The whole person is like a slowly turning steam engine, radiating an upward surge of energy. Only when this cavity energy is cultivated can boxing possess inherent strength, not just empty form.
5. Crotch root: twist the groin and the crotch power will come naturally
If your hips aren't active, you'll feel stiff when you punch. The key lies in the two grooves in your groin—don't let them remain stiff during boxing. Instead, pull and twist them like a towel, rotating the greater trochanter at the base of your thigh. This twist awakens the "crotch power" and sacroiliac strength of your crotch, stabilizing your lower body. Whether you're kicking or turning, your body remains steady and stable.
6. Heel: The sole of the foot is "alive" and the center of gravity rolls on its own
The heels of your feet shouldn't just be planted firmly on the ground; they need to be flexible. When standing, lightly grip the ground with your toes, gently hold your Yongquan acupoint, and gently lift and release your Achilles tendon—with just these simple movements, the soles of your feet feel like ball bearings, allowing your center of gravity to roll back and forth on its own. When practicing martial arts or pushing hands, using the soles of your feet to control your center of gravity ensures stability and agility in all your steps. This is true "tengmang."
Don't rush to practice these six "roots" too much; first, thoroughly master each one: at the body root, practice "mind leading the nerves"; at the shoulder root, practice "scapula rotation to release strength"; at the waist root, practice "relaxation and activation to encourage strength"; at the cavity root, practice "internal energy surges"; at the hip root, practice "twisting and pulling to generate strength"; and at the foot root, practice "flexible feet to control center of gravity." Once you've gained a sense of each, slowly integrate them into your fists, eventually merging them into a single, unified force—your entire body like a round, living ball, responding wherever you touch it, making it impossible to distinguish between the body root and the foot root.
Ultimately, practicing Tai Chi isn't just about showing off; it's about awakening the body's "live energy." It's not about using brute force, but harnessing the "internal strength" within your bones. Don't rush. Practice a little bit each day, gain a little insight each day, and your body will reveal itself. When you feel your fists sink deeper, your energy flow more smoothly, and your movements register, that's when Kung Fu has arrived.
