Tai Chi Stance: Internal or External?

In this article we will discuss the difference between internal and external as it relates to your tai chi stance. And  we will give you a simple exercise that you can do to make sure you are cultivating the internal component properly.

Tai chi’s three stages of development

First, we must understand the 3 stages in our tai chi development (this information was directly transmitted to me by Grandmaster Wang Xi’an):

  1. We use the external movement to connect to the internal energy.
  2. We use the internal energy to guide the external movement.
  3. We continually develop 1 & 2 above.

From this we see that, according to Master Wang, internal is just highly refined external.  Sorry, but there really are no secrets.

So how do we relate this to our tai chi stance?

Relaxation is the key

Internal development requires a high level of relaxation or “letting go” (fangsong). This means intentionally letting all tension in our bodies sink downward, with the use of gravity, and releasing it into the ground.  Initially this requires that we have a very clear grasp of correct structural alignment.

With our tai chi stance, at first we build up leg muscle strength (external) through lots of repetition of basics and forms. If our legs are not strong, we can not relax our upper bodies to allow the sinking of the upper body tension.  So we accumulate lots of qi in our upper torso, which is not good for our health.  Maybe we can squat really low, even sit on the ground.  But this really has nothing to do with internal development.

Sinking the qi or scoring points?

We can observe the external leg strength and flexibility very often in modern wushu and tai chi competition forms. These performances are very impressive on the outside, but when you look a little closer, mostly what you will see is a lot of upper body tension and using rigid muscular force as the source of power.

As our legs strengthen externally, we can relax our upper bodies more and more, and let the tension sink into the ground.  All of the benefits that go along with internal development, such as establishing a root, dantian rotation, silk reeling, etc. will grow day by day.

Training method to develop your stance

Here is a simple exercise you can do  to develop your tai chi stance.

When you practice your form, stop at any point and hold your posture very still and as relaxed as possible without losing your structure.  Breathe 5 or 6 times while holding this position.  With each exhalation, begin at the very top of your head, and intentionally let go of any tension that you sense, and let it move down gently inch by inch.

 Initially this can be quite demanding, both physically and probably more so mentally.  But don’t give up.  Do this as a part of your regular training for a few minutes each day, and gradually increase the time holding positions.  Slowly you will feel that you can relax much more easily, and that you are now developing the internal component.

Real strength doesn’t feel strong

Last word is, when you start developing internally, it doesn’t feel strong.  Any feeling of strength is actually just more tension.  So you may find it hard to monitor your progress.  A sure way to measure your internal skill is to hold a stance and have a partner push you.  You may be surprised how much force you can now take, and not feel the need to resist it with force, but rather the stronger the force applied, the more it seems you can relax!  (actually you are now conducting the outside force through your body and into the ground).

For those of you reading this article and feel it is oversimplified, I apologize.  But tai chi was never meant to be complicated!  Practice this exercise for some time and it will sink in!

To go deeper into this subject of tai chi stances, click here for more information

Share your thoughts

Your email address will not be published. Required fields are marked

    1. Thanks Jim I appreciate your kind comment! Please stay tuned for my new upcoming book, How to Tai Chi in 10 minutes a day. It involves the most basic training exercises and this applies to all style and martial arts! Have a look at my Facebook page entitled Do Chen Style Tai Chi
      Will be an ebook on Amazon…
      Dr Bob Bacher

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}