Alternating Feet Tai Chi Chuan form, sunset silhouette, right side view - 11/18/08 (Autumn)
I'm always looking for ways to exercise in a very limited amount of space (like in front of my TV, or in front of my computer monitor), and improve my tai chi skills at the same time.
In the evenings, several hours after dinnertime, I usually watch TV, or browse the Internet, or watch DVDs or YouTube videos on my computer monitor. Instead of sitting down all that time while watching a movie, or a TV show, or news program, I try to make use of this time in front of a monitor to do some exercises (preferably related to Tai Chi). Burn calories. Keep my joints flexible. Circulate chi throughout my body. Stay strong, healthy, and fit. Don't gain weight as I get older. Don't become obese (with all the attendant consequences of greater susceptibility to degenerative diseases, high blood pressure, high cholesterol, high glycemic index, diabetes, etc). Keep expensive doctors away.
I find that Prof. Cheng Manching's 37 Posture Tai Chi Chuan Form
http://youtube.com/watch?v=8P-ZCG1ysDo
http://youtube.com/watch?v=USJPmCZ6Efc
http://youtube.com/watch?v=sjV9bx9unxQ
lends itself to many compact variations which I can do in a very limited amount of space (like in front of my TV, or computer).
Many of the exercises I do regularly require only a few feet of floor space, just enough to position my feet in a 70/30 forward stance, or in a feet-parallel, shoulder-width stance. Or a wide horse stance. Or a heels together V-feet stance.
I especially like the 70/30 forward stance, the basic posture used in Tai Chi Push Hands practice
http://www.youtube.com/watch?v=HClR6elwak4
In this particular adaptation of the 37 Posture Tai Chi Chuan form, I constantly alternate my feet from right leg forward to left leg forward. During many postures, 70% of my body weight shifts onto the forward leg; other times, the forward leg remains "empty," like during Crane Spreads Wings, or Play Guitar, or Separate Feet.
By doing the entire sequence of the 37 Posture Tai Chi Chuan form while shifting my weight back and forth and alternating my feet, I practice powering each movement in the form from either the right leg, or from the left leg; from either the back leg, or from the front leg.
Prof. Cheng Manching was very nimble and light on his feet. This aspect of his tai chi mastery is clearly evident in this video, where he is fencing with a female student:
http://www.youtube.com/watch?v=DwFTHa_TtlE
For an old man, notice how easily he moves his feet and maintains his balance while moving quickly around the room - - almost like a ballroom dancer! This agility comes from practicing the tai chi sword form for many years, and fencing with many partners.
If one does not have the opportunity to practice the sword form (which requires a lot of space), and if one does not have any partners with whom to fence, the compact "alternating feet" Tai Chi Chuan form is a good method to develop nimble footwork.
Often, if one practices fixed-feet push hands without doing any kind of sword work, one becomes too "stuck" or "rooted" in the ground, and forgets that moving one's feet is a major component of tai chi practice. The Yang style tai chi two-person "bandying" exercise is another training technique which stresses nimble foot adjustments to various types of incoming force, allowing the practitioner to flow with and around the force, and not resist it. If one does not have an opportunity to practice either sword fencing, or moving-feet push hands with many partners, or Ta Lu, or the two-person bandying exercise, then this "alternating feet" tai chi form can help train fluidity of movement while transferring weight from one stance to another, all in a very limited amount of practice space.
The beauty of this form is that it can be repeated over and over while facing straight ahead. I can do this form for several hours while watching TV without having to look away from the screen. I can even read articles on my large computer monitor, and still continue practicing this form, without moving my eyes off the screen.
Usually, while watching TV, I either practice some variation of this "alternating feet" form, or I repeat individual postures on both the left and right sides of my body in continuous loops, to develop symmetry of response from either side of my body.
I have already posted some videos of individual tai chi postures practiced within the context of an alternating 70/30 forward stance. Please see:
Ward-Off
http://www.youtube.com/watch?v=sur9M6Y_jcc
Push & Press
http://www.youtube.com/watch?v=kYYkho1n8lY
ChiGuy396
ChiGuy396@yahoo.com
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Duan Qigong Masterby dorinel200161,034 views
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