Table of Contents
Introduction
Tai Chi Quan is built upon a foundation of carefully structured Tai Chi stances which provide a stable root of Tai Chi practice.
Weight distribution in Tai Chi Stances :
Tai chi styles differ on the exact weight distribution on the full and empty legs. Some common weight distribution ratios in tai chi stances are:
70% / 30% – Public Yang Style tai chi stances
60% / 40% – Chen Style tai chi stance
0% / 100%. – Is seen in stances of some Taiwan Tai Chi Styles and in some tai chi sword methods.
The Chen Pan Ling style tai chi stance, is more in the middle, weight distribution can be kept around 51% / 49%.
Again regardless of which of these methods your school emphasizes, you should not have the feeling of being uprooted or floating in the non-weighted or empty leg. The rooting feeling is the same on both legs. It takes a long time to get the leg strength and flexibility to get this feeling, but it is critical.
Let’s explore the basic Tai Chi stances and techniques.
Essential Tai Chi Stances
1. Gong Bu (Bow Stance)
Gōng Bù (弓步) – tai chi Bow Stance:
Gong Bu, or Tai Chi Bow Stance, is one of the most commonly used Tai Chi foundational stances. It is a forward-facing stance that provides stability while allowing for alternating opening and closing of the kua.
Execution:
- Step one foot forward with a slight outward angle.
- Bend the front knee so that it aligns with the toes but does not extend past them – this is the safe version, really the advanced version of tai chi stance methods do not have this rule, but without the additional internal training it is the safest way to practice.
- Keep the back leg straight, with the foot planted at a 45-degree angle.
- Distribute weight with about 70% on the front leg and 30% on the back leg – but experiment with different weight distributions.
- Maintain an upright posture with relaxed shoulders.
- Spend a lot of time rocking back and forth in this stance and then you can figure out the different power sources available at different stages of the cycle.
- Grasping the sparrow’s tail is based entirely off utilizing the different forces available at the various stages of rocking back and forth in Bow stance.
Benefits:
- Enhances leg strength and endurance.
- Improves balance and stability.
- Promotes smooth weight transitions.
- Generates power for the 4 energies
Dissecting the gong bu tai chi stance of an old master
2. Bai Bu (Swinging Step)
Bǎi Bù (擺步) – “Swing Step” or “Stepping Aside/outward”:
Bai Bu, or Swinging Step, is a Tai Chi stance for mobility, used to pivot and shift weight between movements, often employed in evasive maneuvers. The tai chi version of Bai Bu can be most clearly seen in brush knee twist step. Don’t bai bu a weighted leg, at least until you get very good at it. Make sure your foot turns with the kua, not independently.
Execution:
- Start in a neutral stance.
- Pivot on the heel usually but occasionally ball of one foot while turning the body slightly.
- The other foot swings outward on the heel, clearing a path for the rear foot to advance
- Keep the body relaxed and centered.
Benefits:
- Improves agility and responsiveness.
- Enhances footwork for defensive and offensive movements.
- Helps maintain fluid transitions in Tai Chi form stances.
3. Cu Bu (Entering Step)
Cù Bù (簇步) – Entering (inwards) step or “Gathering Step”:
Cu Bu, or Entering Step, is a Tai Chi transition stance, used for closing inward, turning somethings with simultaneously squeezing the palm out in the opposite direction.
Execution:
- Shift the weight onto the back leg.
- Draw the toe inwards using the kua.
- Roll the weight back on when you’ve turned.
Benefits:
- Supports seamless inward and forward(hands) movement.
- Helps with applications of push hands and martial techniques such as foot sweeps and trips. Can be used to trap opponents foot. Learn to feed your weight down like a slow waterfall with the inward turn, this will effortlessly turn your entire body with a rotation from the center.
If you like your knees Avoid:
- Don’t cu bu a weighted leg, at least until you get very good at it.
- Make sure your foot turns with the kua, not independently.
4. Small Ma Bu (Small Horse Stance)
Description:
A more compact variation of the classic Ma Bu stance in Tai Chi, used for maintaining stability in narrow Tai Chi postures.
Execution:
- Stand with feet shoulder-width apart.
- Slightly bend the knees, keeping the back straight.
- Sink into the stance while maintaining relaxation in the upper body.
Benefits:
- Strengthens the legs and core.
- Promotes endurance and balance.
5. Large Ma Bu (Large Horse Stance)
Description:
A wider and lower Tai Chi horse stance, often used for foundational training.
Execution:
- Stand with feet wider than shoulder-width apart.
- Lower into a deep squat position while keeping the back straight.
Benefits:
- Builds leg strength and stamina.
- Improves grounding and root stability.
6. The Open Wuji Tai chi Stance
Description:
Open Wuji Stance represents a starting position where energy is in a neutral, receptive state, making it one of the important Tai Chi stances.
Execution:
- Stand with feet close together but with toes pointed outward
- Relax the arms at the sides.
- Breathe deeply and center your awareness.
Benefits:
- Prepares the body and mind for Tai Chi practice. Opens the hips, trains the heel to kua connection.
7. Closed Wuji tai chi Stance
Description:
Closed Wuji is a variation where the feet are placed closer together, used for meditation and energy cultivation in Tai Chi training stances.
Execution:
- Stand with feet together.
- Relax the body and breathe naturally.
Benefits:
- Encourages relaxation and stillness.
- Focuses on internal energy gathering.
- Trains the toe to kua connection
- Best stance for learning to raise to crown point.
8. Golden Rooster Stance
Description:
One of the singled legged Tai Chi stances that challenges coordination, often used in Tai Chi kicking stances. This posture is so useful that it is found in all three of the internal chinese martial arts, tai chi, xing yi and bagua.
Execution:
- Shift weight onto one leg.
- Raise the opposite knee to waist level.
- Keep the spine straight and arms in a balanced posture.
Benefits:
- Strengthens the legs and improves balance.
- Develops single-leg stability essential for martial applications.
Learn about the Golden Rooster Stands on One Leg Tai Chi Stance.
9. White Crane spreads wings tai chi Stance
Description:
A graceful, lifted Tai Chi posture, mimicking the movement of a crane, symbolizing agility and lightness.
Execution:
- Shift weight to one leg.
- Lift the other leg with a slight knee bend.
- Extend the arms in a flowing, crane-like motion.
Benefits:
- Enhances coordination and control.
- Strengthens the lower body while promoting upper-body fluidity.
Conclusion
Mastering Tai Chi stances and positions is the first step toward unlocking the deeper aspects of Tai Chi martial arts. These foundational postures help develop stability, fluidity, and internal energy flow, setting the stage for advanced movements and applications. Whether practicing for health, meditation, or martial arts, refining Tai Chi movements and stances will bring greater balance, strength, and mindfulness to your Tai Chi practice. If you’re looking to learn Tai Chi stances, practicing these basic Tai Chi stances will provide a strong foundation for progression.
View Related article on the San Ti stance
Leave a Reply