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Stance Training

Stance refers to the placement, orientation and flex of the feet, knee and hips and the associated body weight distribution. Stance training consists of assuming and holding stances. In class, stance practice follows warm-ups of joints of the feet, ankle, knee, waist, wrist, elbows, shoulder and neck.

Stance training builds the strength of the legs and teaches the physical mechanics of the principal stances that appear in the form. It also provides practice in maintaining statically and dynamically the essential body structure. As practiced in class stance training also provides elementary experience in the characteristic movement of this style of tai chi chuan. Over time, stance training gives a student the opportunity to work on melding mind and body.

Stance training builds the physical foundation essential for the techniques of Northern Chinese kung fu, including tai chi chuan. In all martial arts, except for those involving grappling, the feet and legs must support the body, providing a stable foundation for defensive and offensive techniques using the arms or legs. The legs are also used to kick, control the opponent and change the body's orientation. In tai chi chuan, power is delivered through a highly disciplined twisting action around the spine, which classically begins with the foot and continues twisting through the ankles, knees, hips, buttocks, torso, shoulders and arms. Or, as the Chinese say "The whole body is the fist." The techniques often require using the torso, hips, shoulders, knees and elbows in addition to the hands and feet common in other martial arts. Strong, disciplined legs (meaning the entire structure of feet, ankles, legs, knees and hips) are essential to the success of such whole body techniques.

Strengthening the legs is the most obvious benefit from stance training, but the obviousness does not make it less important. Leg strength is important for this style of tai chi chuan. Without leg strength you cannot control movement, so that it is smooth and continuous.

The necessity for leg strength does not mean that only those who have strong legs should practice this style of tai chi chuan. It does mean that if you want to continue to grow in its practice you must continuously work to strengthen your legs, even if only a tiny bit, by going a little lower in any time period. If you stop increasing leg strength you will be accepting that you will not grow in this practice in a balanced way.

Initially, stance training teaches the mechanics of the most important of the stances used in the short form of tai chi chuan, making the form easier to learn. Later, stance practice is the easiest place to observe errors in stances. And if the teacher or student observes issues with stances in the form, stance practice is the easiest place in which to work out the problem. Corrections can then be incorporated into that stance where ever it appears in the form.

Stance training also provides an opportunity to learn to feel weight distribution and its relation to balance. We seldom are conscious of where our weight is in relation to our feet. Stance training requires conscious attention be paid to how much of body weight is on each foot, and how that and the placement of the feet in relation to the body and each other affects balance.

Easily overlooked in stance training is the learning opportunity presented by the transitions between the stances. Arriving at and leaving the stance with balance and with the basic structure intact throughout the transition, is as important as the stance itself. In the simplest possible context, you have an opportunity to learn, again in the deep sense of the body with conscious mind doing it over and over again, how you move in tai chi chuan.

Finally, proper stance training trains the mind as well as the body and facilitates the integration of mind and body which is essential to tai chi chuan. For stance training to be effective the mind of the student must be fully engaged. You focus your mind and energy on the specifics of the specific stance now.