What is the mechanism of a tai chi sit?
The moment a person moves, muscles activate and they do what they are designed to do. Sitting in tai chi requires a certain way of moving and it requires certain muscle groups to work together to do what is required to accomplish that movement.
When a person lifts their knee, there is automatic flexion occurring due to the attachment of certain muscle groups. Especially hip flexors. This will automatically engage hip and lumbar flexion. The psoas (muscles on either side of the lower back) is activated while bending the knee for balance and to create more hip flexion.
The moment one does a tai chi sit, there should be a corresponding uplifting motion with the spine. This allows for stretch and distraction. Combine that with spinal rotation, then we will have accomplished much.
The quality of the upward lifting and movement will be reflected in the feeling of the movement almost as if floating and the visual of the tai chi movement will be almost mesmerizing.
It is also good to know if the vertebra are in alignment. One can perform a tai chi sit but inherent distortions can facilitate or increase uncomfortable patterns in the body if we are not able to correct them.
If one bends his knees and sits and there is no distraction and flexion occurring, then stretching can be limited. If a person is muscularly compressed then sitting can further compress the vertebral bodies.
When one sits, the lumbar vertebra should automatically align straight so that there is a very direct line of force that connects from the top of the spine through the low back and sacrum and into the ground. This will give the appropriate distraction and stretch to the back.
The sit brings about stretch and relaxation, it produces recoil and spring, it connects the lower and upper body towards a superb tai chi connection. The sit takes the body to a place where it can delight in almost effortlessly friction-free movement so that the student experiences a wonderful gentle glide in his tai chi movements.
A way to know if the student has the sit is to palpate their lower back.
This will determine if there is proper engagement in the movement or if the student needs further guidance to establish this connection.
If the connection is there, then the student can further the development of the tai chi connection throughout the whole move.
When a student initiates a move while practicing tai chi, the concept of the sit is an integral part of the training and practice. From a standing position, when a student sinks before he takes a step into the tai chi move, he will somehow attempt to move into a sit. Usually the sequence is: 1. sit, 2., step and then 3., flow through the move. After the end of the movement, the student will transition into the next move by pivoting, shifting weight and stepping into the next move.
To determine if there is proper engagement in the lower lumbar, a student can self palpate (e.g., touch) his lower spine to determine if there is vertebral and muscular movement. This is where the lower back expands and the energy and movement is projected through the spine upwards and downwards through the body.
The lumbar expansion coincides with the appropriate orientation of the pelvis affecting the lumbosacral (near the small of the lower back) alignment and the student can choose to control that particular alignment.
The more refined the movement from the spine, the more refined and delicate the expression of the finely shaped movements and spirals that will be reflected in the tai chi movements.
When the sit is ideal, the whole body will feel this tai chi connection as if everything in the body is totally connected when performing the move.
