Sinking qi to the dantian or to the feet?

 

The question of whether to sink qi to the dantian or into the feet during practice is a common one, and there is not a single definitive answer. Both concepts have their validity depending on the context and the specific focus of your practice. It is useful to understand the principles and how they relate to your overall practice.

Traditionally, the focus is on sinking qi into the dantian as the dantian serves as the centre of internal energy and is the storage place for true qi. However, it is also necessary to sink qi to the feet, particularly during movements that involve rooting and grounding. This sinking of qi into the feet is seen as a manifestation of internal energy flowing towards the lower extremities, which is important for stability and balance. Thus it is often said that qi partly returns to the dantian and partly sinks to the bottom of the feet.

The opening and closing of internal qi involves the dantian as the centre and typically follow a balanced, symmetrical, and spiralling path towards two opposite ends. The two ends can refer to various aspects of the body, such as upper and lower limbs, left and right sides, front and back, as long as they represent opposing directions.

Taking the example of the upper and lower directions, when internal energy is conveyed to the shoulders above, it should simultaneously be conveyed to the hips below. When it reaches the elbows above, it should reach the knees below, and when it reaches the hands above, it should reach the feet below. This alignment is a fundamental requirement often referred to as the "three external harmonies." This concept of harmonious energy flow and balance is crucial for the effectiveness and fluidity of movements.

The reference to sinking qi to the feet means that during the first half of a qi cycle, internal qi that has already gathered in the dantian begins to flow down the legs until it reaches the soles of the feet. This is considered the "opening" phase of internal energy circulation. When combined with the return from the extremities to the dantian, known as the "closing" phase, it constitutes a complete opening and closing cycle. This opening and closing cycle is fundamental, when it is done correctly, for smooth and unobstructed internal energy flow.

The concept to "relax downward and sink the qi deep into the Earth" represents a more advanced level of internal energy flow, suggesting the depth to which qi travels into the lower extremities. It reflects a higher state of connection between the body and the ground, where internal energy extends harmoniously both upward and downward, symbolising the profound unity of Heaven, Earth, and Human.

Observing and adapting...

In quan theory, it is said, "Meet hardness with softness" and "Clever hands reverse the critical juncture."

As long as the body posture is centred, the focus is sharp, the movement agile, and the energy flows seamlessly, you can respond to incoming force with ease. The upper body should be light like a willow, and the lower body firmly rooted like a tree. The entire body is wrapped by Taiji jin. Lead with the left and strike with the right, or lead with the right and strike with the left. Alternating and combining firmness and flexibility, between emptiness and solidity, you can lead and strike interchangeably. The saying "using four ounces to lift a thousand pounds" means you are not affected by pressure. The greater the pressure, the more it is an opportunity to seize an advantage.

In quan theory, it is said, "Retreat is also an advance; advance is also a retreat." This principle is about the victory of the Yin over the Yang and vice versa. It is the integration of firmness and softness and the advanced technique of transitioning between emptiness and solidity. The concept of Taijiquan combat principles and strategies is to correctly observe and adapt to the opponent’s movements.

Leading with intention...

The guiding principle of Taijiquan is to lead with intention (yi), which governs the movements. Without the proper intention, the form becomes weak, soft and lifeless, losing its foundational principles and cannot be considered true Taijiquan.

All internal systems emphasise internal cultivation, with the "mind intention” as the key. Every movement is initiated by intention, and the body follows accordingly, connected seamlessly, like pulling a thread or stretching a branch. It expands infinitely outward while maintaining a small circle within,  “connecting the vast universe above and reaching the depth of the earth below”. 

This kind of practice requires complete tranquillity of mind and detachment from external distractions. Though it may seem simple, in reality few can truly achieve it. Most people’s minds are restless, preoccupied with personal and social interactions and constraints.

Taijiquan can only be accomplished by channelling the correct intention. Only then will the body's joints, muscles, skin, fascia, ligaments, organs, breathing, and nervous system be relaxed in a coherent manner. If the intention is too heavy, the body becomes tense, tightening and locking the different systems and tissues so that they lack space and flexibility to move.  On the other hand, if the intention is too light, it leads to slackness and lethargy,  “soft like water but lacking its strength and tenacity; like scatterings of loose sand”.

Thawing ice...

 A body that has not realised “song鬆” is likened to a block of ice;  movements can only rely on the strength of the bones and musculature to push and pull.  Within the body the solid mass prevents flow and sequential movements.  As a result, movements involve physical labour that is high consumption and low efficiency.

Becoming “song” is like the thawing of ice.   Just as solid ice absorb heat energy to give the particles energy to move away from one another and thaw,  the process of “song” enables the bones, tendons, flesh etc to become separated and not tightly bound together like one solid entity. 

Liquid particles still touch each other, but they are further spaced and glide past each other and don't have a regular shape like solids do.  A body that has achieved “song” through mind training moves between substantial and insubstantial, and commands the limbs, adjust postures, and maintains the necessary balance.

The analogy to melting ice goes further.  When a block of ice has completely melted and turns into liquid, persistent heat continues the process as water evaporates and turns to vapour. The heat gives the liquid particles enough energy to break away from one another until they are randomly arranged and able to move freely in all directions and are so sparsely spaced they cannot be seen by the naked eyes.  The result of lengthy and persistent training in any system is described as having reached “shen ming”, a divine state where skill becomes instinctive and intuitive, free of any constrain and predictability.

Keep the Fire Burning...

According to “The Yellow Emperor's Canon of Internal Medicine",  “each breath (inhale and exhale) moves the pulse six inches”; “each day consists of 50 orbits”.  The phrase refers to the benefit of the body's meridians to run 50 cycles a day, each cycle taking about 28.8 minutes. Therefore, it is believed that any practice that is less than 30 minutes does not yield much benefit.  Qi is not able to break through blockages and regular failure to spend the minimum required time may mean that the desired health and capability results will not be realised. 

It is difficult for beginners to calm down to enter a quiet zone.  When the mind is restless and wandering it is not possible to have the sensitivity to experience and control the breath (qi), intention (yi) and spirit (shen).   Generally it takes at least an hour and half for internal feelings to permeate the body. For the body to feel warmth and lightness, and for tension to be released and the legs feel strong.  In this state of calm, the repair effect of the body and mind is optimum and gongfu progress is the fastest. 

Therefore, one should continue to practise after entering the state, and keep the state of quiet for as long as possible.  From ancient times, the basic principles of practice are often based on one ‘unit’ of time, i.e. two hours, as the body gets progressively stronger after three to five meridian cycles. 

Taijiquan master Chen FaKe said that practitioners should “strike while the iron is hot” and to “keep the fire burning”.  To not let the furnace go cold once it is lit and to keep the fire burning by consistent practice instead of having to light the fire each time you practise.

The effect of practice must be able to withstand loneliness and to devote time steadily, but it cannot be "only" measured by time while ignoring the "quality of practice".

 

"Nothing but a circle"...

 The seemingly profound Taijiquan is actually "nothing but a circle".

Taijiquan master Yang Chengfu said: "Taijiquan is made up of circles. Its entire combative capability is not based on individual techniques or set moves.  Instead it’s all about circles - vertical circles, horizontal circles, oblique circles, countless and continuous rotating circles in the limbs, waist, whole body.  When it reaches the peak of perfection, it is impossible for the enemy to break through.  An exaggerated description mentions that a drop of water cannot penetrate.  Whatever comes in contact with it will be thrown out”.

Taijiquan theorist Chen Xin wrote: "Taijiquan is spiralling  (reeling silk) method:  Forward and Backward, Right and Left, Upward and Downward, Inward and Outward, Large and Small, Positive and Negative”.  He also said, "As for the movement of hands and feet, there is nothing more than a circle. There can be no straight line.  Simply, every circle is a circle of Taiji”.

The words of these past masters explain the characteristics of Taijiquan movement.  That it is inseparable from circles. We must pay attention to and  train our bodies, hands and feet to draw and walk circles, and for these circles to be connected before and after.  Taijiquan is made up of these countless circles that are connected and unbroken to form spirals.  The traditional theory of Taijiquan called the circular and the spiral rotational movements reeling silk movements, and the circles reeling silk circles.

Chen Zhaokui added: "Although each limb makes a spiral circle, but on the whole, Taijiquan is a holistic sphere”.  From the surface Taijiquan is our body and hands and feet drawing circles, but from the overall point of view, these spiral circles are in fact our whole body rotating and rolling like a ball.  Therefore, he urges players  to have an overall concept of the body as a sphere when practising Taijiquan.

Static Balance...

Static balance is the most basic balance and the most difficult to realise. Because the most basic things are often the most overlooked. The upper and lower, left and right sides of the body plus the diagonal corners, form the potential for “octagonal support” (body structure equally supported on all fronts).  There must be balance in order to determine operational range and to execute the rules of movements.  

For instance, static balance is most often reflected in the preparation posture of a form and in standing pole. The formal preparation posture at the start of movement routines is regarded as the laying down and strengthening of these  potentials.  Cultivating the habit of keeping the eyes looking forward, the feet parallel and toes pointing forwards, and then relaxing the chest and back to sit down to find the vertical balance point, which is known as “sitting pile to find the axis”.

When the hands move up it is relatively easier to express the support strength of the left and right sides. Attention should be paid to the extrusion and forward support strength of both hands, so that corresponding strengths can be formed and the body will not lean backwards. In this way a system of coordinating and circular movements can be trained no matter how the position of  the limbs and body change.  

Finding balance in stillness enables the practitioner to progressively find balance during movements, that is,  maintain balance not only before but also during and after.