Listed below are 12 components practiced in EnerChi to be aware of and improve upon as you begin to learn the forms. Give attention to one specific point each time you practice. The many layers enhance the experience. You don’t have to know everything at once to be a good teacher. You simply need the desire to learn and have patience with yourself to develop.
Form: Exercises in tai chi are called forms. Each form consists of movement patterns that combine to create the exercise.
Forms are combined to create a set or sequence.
Stance: The foundational step or foot placement used in each form.
- Stance: SilverSneakers EnerChi uses six basic stances or foot positions in the forms. These are discussed in greater detail throughout this unit. When practicing stances, big steps or movements are not necessary. Maintain feet about shoulder width apart, or a bit wider, to ensure good balance. Safe stance distance is generally the same as a person’s normal walking gait. Teach participants to “sink” into the stances by deepening their knee bend to a safe range for them. In forms such as “Parting the Wild Horse’s Mane” or “Push the Mountain” watch that steps are not so big that it causes one to lose balance in the transfer of weight.
- Over-reaching: When learning forms used in EnerChi, such as “Pierce the Clouds” or “Embrace the Moon,” it can be tempting to work with big upper body movements. Relax the torso, shoulders and elbows; avoid pushing out with the arms and upper body. Moving about 70 or 80 percent of full range of motion is good practice.
- Tension vs. Resistance: Tai chi principles teach strength that flows from the inside out. Create muscular resistance by moving as if through water while being aware of releasing tension held in the face, shoulders, hips and knees. Learning to generate resistance from internal energy produces muscular strength while tension keeps body energy from flowing effortlessly. Keep the muscles engaged while “softening” the joints.
- Posture: Keep the chest up, spine lengthened, shoulders back and down. Develop postural awareness during movement.
- Weight transfer: Focus on experiencing every aspect of transferring weight from one foot to the other. Feel the weight shift. Keep knees bent and center of gravity low when moving in forms.
- Upper body focus: In the beginning stages of learning the forms used in EnerChi there can be heightened focus on the arms and upper body, keeping the energy focused in this area, especially in forms such as “Brush Knee” or “Wave Hands like Clouds.” Focus on being “light” in the upper body while maintaining a connection to the ground. Connect the upper and lower body movements to flow together in unison.
- Direction: In the SilverSneakers EnerChi class format, attention has been given to keeping the forms moving front and back or side to side. Even with this variation, maintaining awareness of orientation in postures brings greater focus during practice.
- Focus and intent: Keep the mind focused on what is being practiced right now. Stay engaged in the moment. The more one becomes familiar with the forms and sequences, the more one can heighten awareness of the body in motion, noticing the energy flow and feeling the weight transfers. The application of qigong exercises between forms, such as “Circle Breath” and “Open and Close” allow both the instructor and participant to regain focus before moving into the next form.
- Breath: Movements should be practiced with soft, natural breathing. Learn to focus on the pace, quality and rhythm of the breath. Move in harmony with breathing.
- Disconnection: The whole body should move as one unit, usually from the waist. Be aware of moving the upper body, arms and hands in connection with weight transfer. The arms and hands should not be continuing to move after weight transfer has stopped.
- Continuity: Learning new forms takes time. Feeling the flow takes practice. Learn to notice if some movements stop or slow down, especially during transitions. Forms such as “Stroke the Bird’s Tail” which have four general parts to the form, provide an opportunity to practice continuity or continuous flow. The addition of spiraling arms in some of the forms, such as “White Crane Flashes Wings,” “Brush Knee and Play the Lute” and “Stroke the Bird’s Tail,” maintain a positive energy flow. Generally, forms should be smooth, graceful and harmonious.
- Be natural: Many tai chi forms and qigong exercises originate from observing the natural movements of animals and the environment. Try to emulate the smooth, easy, natural movement observed in nature.
Put it into Practice: Sinking the Chi
Watch the form “Sinking the Chi.” Practice the exercise. Apply aspects of resistance, posture, breath and continuity.
Resistance: Imagine you are practicing this exercise in water. Feel the gentle force in your muscles as you rise and fall with the breath and movement.
Posture: Notice your weight evenly in both feet, left and right as well as toes to heels. Knees gently bent and relaxed. Lift your chest. Draw shoulders back and down. Maintain postural awareness as you flow your movement.
Breath: Focus on lengthening the inhale and deepening the exhale. Slow down your flow and move with the rhythm of your breath.
Continuity: Practice continuous flow with breath and movement. No specific stop or start to the rise and fall of body and arms. Simply flow with the breath.
Consider the next layer to your practice such as focus and intent. Maintain your awareness on what you are doing in this moment. If your mind begins to float to another focus, use awareness and breath to draw yourself back to what you are doing now.