Dragon Head
龍頭
More on the Waist
§ In Taijiquan, the waist functions as the body’s central command hub and dynamic axis, linking structure, movement, and intent into a single integrated system. It connects the entire body through to the ground. The regulation and transformation of all movement is coordinated through this hub and is distributed outward to the limbs. When properly trained; relaxed, centered, stable, empty, and highly responsive, the waist integrates the internal flow of the entire body to move as one continuous unit, making fluidity, adaptability, and the transference of a multitude of expressions of whole-body strength possible.
§ Below is another excerpt that highlights the central role of training the waist in Taijiquan practice. Note that the authors cite Li Hesheng’s book that was featured here in a previous post.
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How to Train Waist Skill in Taijiquan
People often comment when watching others practice: “What you’re doing is only half-body Taiji,” (半截拳) meaning there is no skill below the waist. To train the skill of the lower body, one must first train the waist to be relaxed, supple, stable, and agile. Whether practicing the solo form or partner work, my teacher frequently emphasized relaxing the waist and kua, even to the point of achieving a sensation of central emptiness. Only when the waist and kua are relaxed can the Qi descend, the base become stable, and one truly realize that “when one part moves, all parts move,” integrating and coordinating the upper and lower, as well as the internal and external.
From this it can be seen that the waist not only governs the lower half of the body, but also serves as the central link connecting above and below. Regarding the role of the waist in Taijiquan, the old classics say: “The waist is the axis, the Qi is the wheel”; “Its root is in the feet, it issues from the legs, is governed by the waist, and manifests in the fingers. From feet to legs to waist, everything must be connected in one continuous Qi. Advancing and retreating, only then can one obtain timing and position. If timing and position are lost, the body becomes disordered; the fault must be sought in the waist and legs”; “The source of intention lies in the space of the waist”; “Liveliness is in the waist, spirit is expressed at the crown, connectivity is through the back, circulation is via Qi, and execution is in the legs”; “At every moment, pay attention to the waist.”
Mr. Zhang Yijing, a student of Master Li Yaxuan, believed: “The waist is the pivot of the entire body. If the waist is not relaxed, root strength cannot easily rise, and the integrated whole-body power cannot be completed. The waist is like a dragon head; its moves lead the four limbs. All bodily movements are outward expressions of the movement of the waist. The four limbs are the extremities and cannot move independently; the kua forms the base and must remain centered and upright. Use intention to command the waist and spine, and let the waist and spine lead the four limbs. One must also coordinate upper and lower so they follow each other, forming one integrated flow of Qi - otherwise, it is not true Taijiquan skill.”
Therefore, if one masters waist skill, practicing the form is nothing more than drawing circles with the waist. Practicing in this way produces the effect of “flowing like clouds and water,” moving purely by spirit. In partner work, it enables one to lead the opponent into emptiness, avoid solidity and strike at voids, using the small to overcome the large, and softness to overcome hardness.
At the same time, waist skill is also crucial in the upper half of the body. According to the theory of the Taijiquan expert Li Hesheng: “The movements of both hands and arms must be directed and governed by the waist, and the left and right sides of the waist must move distinctly: the left waist controls the left hip and left hand, the right waist controls the right hip and right hand.” If one gains true command of waist skill, it is equivalent to obtaining the key to “the body driving the hands.” For methods such as “Qi driving the hands” and “Intention driving the hands,” this is the essential foundation.
Training waist skill extends the lever force of the hands and hips to the waist, thereby generating tremendous power. Training in every part begins with “relaxation,” and waist skill is no exception. It must begin with relaxation, trained to the point where one no longer feels the existence of the waist, yet can still use it freely and effectively.
Ma Jinggang and Qi Yi. 2012. Yang Shi Taijiquan Zhongjia Yu Neigong (Yang Style Taijiquan Middle Frame and Internal Skills). Beijing: People’s Sports Press. pp. 64-65
