T’ai Chi fundamental movements: Hold the Circle

There are 108 movements in the Yang style long form of the Tai Chi Ch’üan. For new students, it can be encouraging to know that if they learn the very first movement, Hold the Circle, they have learned a full one-third of that total.

This movement is simple and nuanced. The shape is made by both hands, with gently curved fingers. The upper hand is directly above the lower hand, and both are about the same distance away from the dan tien, the body’s energy center. This spot, sometimes called the “sea of qi,” is located about 1 ½ inches below the navel, and about 1 ½ inches inward from the body’s surface at that point. This energy center can also be thought of as round and dynamically rotating. From the dan tien, the qi travels outward to the extremities and beyond. When developing awareness of the qi and the dan tien, think of a gearbox, or a water wheel, and the energy generated by movement outward. This helps train the mind and body in the idea of flowing energy outward from that very substantial and important central core.

Now, back to the movement of Hold the Circle. The hands are curved, and so are the arms, so as to form a whole. The natural posture at the very beginning, with palms facing back and a little space between each of the fingers, simply flows into a circle shape. Raise your arms to the heart level, and sink the elbows just a bit. Then gather the circle shape together, about the size of a beach ball. If you were holding an actual beach ball, you’d wrap your arms around the biggest part of the ball to secure it. Using that imagery, your arms would be out and away from your body just a little, not hugging in. You’d also want the surface of your whole arm on that ball to further stabilize it. But since it’s full of air, you won’t want to hold it too tightly.

Next, think of slowly rotating the beach ball so that the top hand becomes the bottom, and vice versa. Practice switching the hand positions and see if you can maintain that nice round shape.

 This simple exercise, as seen in the video, features several important tai chi basics:

Qi awareness: This Holding the Ball movement signifies nurturing the dan tien and the qi, gently gathering it in before delivering it out through the extremities.

Soft arms and elbows: We tap into power, balance and flexibility when the muscles aren’t held too tightly. Whether it’s this movement or many others, the elbows sink and do not jut out.

Exchange: Throughout the form, the arms and legs take turns: upper hand, lower hand, left foot, right foot. Becoming familiar with these transitions helps the mind and body flow from one movement to the next with no sharp edges.

Swimming through air: This is a tai chi way of movement through space, when the air and its currents have substance. This enhances the ability to flow gracefully and harmoniously through the movements. When swimming, the water resistance slows you down and you “go with the flow.” The same idea applies to moving through air.

In-person beginning and advanced tai chi classes with Maedée Duprès and Faith Gregor start in March at South Suburban Park and Recreation District’s Buck Center in Littleton! Click here for details and to register.

Tags: tai chi basics, tai chi hand movements, tai chi how-to