VIDEOLINK 4: Loosening exercise number 1/løsneøvelse 1

From the book, "Tai Chi, Qi Gong and Standing Meditation. You can order the book here: https://www.amazon.com/Tai-Chi-Gong-Standing-Meditation-ebook/dp/B08FRPLB9V/ref=sr_1_3?dchild=1&keywords=Tai+Chi%2C+Qi+Gong+and+standing+meditation&qid=1597321523&sr=8-3

Fra bogen Tai Chi, Qi Gong og Standing Meditation. Du kan bestille bogen her: https://rygklinikgladsaxe.dk/Webshop.html#!/products/tai-chi-qi-gong-og-standing-meditation

The exercise from my new book presented here, is called the first loosening exercise out of five and is a fundamental part of the Taiji system of late master Huang Xiangxian.
Personally I have learned it in different variations with slightly different focus from 5 of his in-door students.
Each of the five loosening exercises works with and focuses on some specific principles and contributes to a better and deeper understanding of the underlying principles of Taiji.
This one has its main focus on how to shift, turn, sink and relax in a coordinated way and how the forces are spiraling to and from the ground to the fingertips.

Push up from the ground and feel how the forces travels from the feet to the legs, hips body, shoulders and all the way to the fingertips. As you shift and turn the body and relax down, feel how the force is returning to the ground and then rebouncing up again, which initiates the movement up again and the turn to the opposite side. As you turn, one arm moves in and up in front of the body, and the other one moves behind the body.
Make sure you are not lifting up your shoulders but that the movement of the arms is initiated from the feet's connection to the ground.
Try to imagine melting sensations - both when you move down and up again. Be aware of that you don't collapse in your structure when you focus on letting go as much as possible in the exercise.

When you sit down and turn it is very important that your hip is not falling out to the side and you thereby looses your alignment from your hip down through the knee to the foot and in the long run end up doing damage to your knee. You sit down and turn simultaneously - if you sit down 1 % you turn 1 % and so on ...

The movement is a spiraling movement where you are opening and closing the kua.
Basically you turn in two ways in the Taiji form - either by turning and sitting down and opening the kua of the weight bearing leg as in this exercise - or by turning, sitting down and closing the kua (like in the number 3 exercise of the 5).

You can do the movement very slow and analyze what is happening in each part of the body as the force from the ground travels through it, which will further your understanding and improve your timing - just like reading a text very slowly and analyze it bit by bit - or you can do it faster and more freely, especially after your understanding of the purpose of the exercise has deepened.

This is only a few basic hints as to what you have to look for - there are a lot of details to this exercise as well as to the other 4, and they will first unfold when you have practiced it for an extended period. Personally I started out doing it in 1991 and did it many, many times on a daily basis for close to 20 years. And I am still doing it now and then although my main focus now is on exercises related to the system of my teacher since 2005 - master Sam Tam.
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Added on December 8th, 2017
Last updated: August 12th, 2019