Overview
SilverSneakers EnerChi modifies traditional forms to flow forward and backward and side to side. This allows for easier learning, improved flow of movement, increased ability to apply tai chi principles and greater enjoyment of practice.
The strength in all tai chi forms comes from having a solid foundation. Understanding of the stances and steps used in SilverSneakers EnerChi is important to move with awareness and control. The following stances are the base of the forms used in SilverSneakers EnerChi.
Stances
Horse stance
Begin with feet a little wider than shoulder width apart and feet parallel to each other. (Men may feel more comfortable with toes pointing forward while women may feel more comfortable with their toes turned slightly outward due to variations in hip structure.) Weight is even between both feet.
“Sit” into the stance by bending knees and maintaining even weight in the feet, toes down and weight slightly back in the heels. Keep hips relaxed and back straight. Gently tuck in the tailbone to maintain a lengthened spine. Keep shoulders relaxed and ears in line with shoulders.
Exercise tips:
- “Imagine that you are sitting on a very large horse.”
- “Feel like the crown of your head is suspended from above by a large helium balloon while an anchor is dropped from your tailbone.”
- “Open the Door”
- “Circle Breath”
- “Open and Close”
- “Sinking the Chi”
- “Wave Hands Like Clouds”*
*note: this form has been modified from its traditional footwork to utilize horse stance and weight shift focus.
Empty stance
This stance teaches the principle of weight shift. When there is little to no weight on one foot or leg, it is considered “empty” while the other leg bears the weight. Keep this stance narrow, standing about hip-distance apart.
Standing in a “kickstand,” with 90 percent of your weight in one foot and leg with the other toe down on the floor for balance, with about 10 percent of your weight, is an example of an empty stance.
A back-weighted empty stance is where weight shifts to one leg and the other foot extends forward slightly, putting the weight in the “back” foot and leaving the front foot “empty.” An example of this is when you shift weight into one foot and tap your heel or toe on the floor in front. This stance is used in the cool-down segment of the EnerChi sample class for “toe-taps.”
A front-weighted empty stance is where the weight shifts to one leg and the other foot extends slightly behind the body. This stance is used in the cool-down segment of the EnerChi sample class in the hip flexor stretch.
Walking utilizes front- and back-weighted empty stances in normal striding. Practice “tai chi” walking by slowing normal walking and focusing on the transitions.
Exercise tips:
- It is not recommended to place the empty foot across the midline of the body as this can disrupt balance and pulls hips out of alignment.
- When teaching exercises using a front- or back-weighted empty stance, place the empty foot the same distance away as in a normal walking stride.
- Coach participants to maintain a tall and lengthened spine when transitioning weight. There is a tendency to over lean or overreach when trying to find balance in an empty stance. Bend the knee of the supporting leg to “root” into the ground. Lift the chest and roll the shoulders back and down. Breathe deeply, naturally, continuously.
- “Embrace the Moon: reach up and down”
- “White Crane Flashes Wings”
Rooster stance
The rooster stance is an advanced variation of toes-down back-weighted empty stance and is used to increase balance. In rooster stance, the empty foot is lifted off the floor with knee raised to about hip height. Keep the weight bearing leg anchored yet lifted through the knee and hip.
When performing this knee lift exercise, maintain the knee lifted forward while gently pulling inward, adducting the hip and inner thigh toward, but not crossing, the midline of the body.
- Progressing “White Crane Flashes Wings”
- Forms teaching knee lifts or progressing into modified kicks
L-stance
This stance transitions from horse stance. Keep one foot anchored to the floor while the other foot steps out to the side, turning toes out about 90 degrees. Heels should be in alignment. Imagine a straight line from one heel to the other when in L-stance, creating the shape of the capital letter “L.”
The L-stance builds balance and a strong foundation in many of the forms practiced in EnerChi. If done incorrectly pain can occur in the knees and lower back. A narrower stance may be appropriate for individuals with tight adductor muscles. Guide participants to be aware of proper foot placement and maintain a tall spine and good posture.
- “Cycle of the Moon”
- “Pierce the Clouds”
- “Parting the Wild Horse’s Mane”
- “Stroke the Bird’s Tail”
Bow-and-Arrow stance
The bow-and-arrow stance is an anchored, or “rooted,” variation of a forward lunge. Begin with feet shoulder-width apart. Shift weight into one foot and step the other foot forward at a 45-degree angle, toward the front corner of the room. This positions your back foot at a slight angle to your front foot, creating a strong base of support. Maintain a lengthened spine with ears in line with shoulders and pelvis gently tucked under. Draw navel in toward the spine.
In forms that transition the weight forward and backward, keep more weight in the heels as this will help to prevent the knee from moving too far forward or backward over the toe.
- “Brush Knee and Play the Lute”*
- “Push the Mountain”
*note: this form has been modified from its traditional footwork to utilize bow-and-arrow stance and weight shift focus.
Half step
In SilverSneakers EnerChi, the half step is used to transition forms from one side to another, providing a stable base of support. From a position with feet about shoulder-distance apart, shift weight into one foot and tap the other toe down under hip and with about 10 percent of weight on the toes for balance. Then move into the next form of the sequence.
Keep in mind that “less is more” when practicing the forms in EnerChi. Small ranges of movement practiced with the best form lead to the greatest strength, while bigger ranges of motion practiced with poor body alignment lead to pain and injury. If any joint pain is experienced, modify the range of motion, staying higher or narrower in the stances. Practice with awareness.