Deepening Sinking, Releasing, and Transitions: From Loosening to Fist Under Elbow

Following our experience of the sinking and releasing process in the Open and Close exercise, we continued by revisiting and refining the Loosening Exercise. This practice is more than simple movement — it is a clear embodiment of the core Tai Chi principles in action. Through it, we train the integration of sinking, releasing, and transferring weight while maintaining an ongoing relationship with the central equilibrium.

The Loosening Exercise teaches us how to turn the hips while adjusting the centre. Sinking from the crown, the body releases naturally into position. Importantly, as we move from posture to posture, the return or release phase of the movement generates a quiet but distinct force that travels through the body. This relaxed force extends out to the fingertips, revealing how even simple actions can carry internal power when correctly aligned. Without forcing or pushing, the energy arrives and expresses itself fully, carried by the release of tension and the connection through the whole body.

From here, we moved into form study, working our way through the second section of the 37 Step Form, right up to the movement known as Fist Under Elbow. This covered quite a substantial amount of material. However, much of it was familiar, as the sequences build upon and revisit core movements we have explored previously — most notably, variations of Grasp the Sparrow's Tail, which this time is performed to the corner.

A point of discussion arose during the transition into Embrace Tiger, particularly concerning the degree to which the hips should square towards the sidewall (the West direction in the room). This is always a subtle area of practice, where intention and structure must align. Too much turning and we risk compromising the integrity of the lower body and spine; too little and the issuing arm may not fully connect. We explored how the neutralising arm must work in harmony with the issuing arm, so that as we release from a 55:45 bow stance into a 70:30 position, the issuing of force remains coordinated and whole.

Further refinement came as we worked with the uniquely poetic movement known as Taoist Immortal Flaps Sleeves (also called "Faery Flaps its Sleeves"). As with all transitions in Tai Chi, this posture offers another opportunity to experience the depth of sinking. In every phase — from holding, to releasing, to issuing — we are asked to soften, release unnecessary tension, and allow energy to move through the body freely. Here, force is drawn away from the upper body and into the ground, creating stability and openness.

The culmination of this sequence leads naturally to Fist Under Elbow, where we experience the necessity of full commitment into the right foot. This 100% weighting allows the hips to turn smoothly from one corner to the next. Without strain, the turning becomes effortless, and the final release — a forward jab issued to the corner — arises as the left palm naturally draws back through the kwa, joining the left wrist in support of the issuing side.

These layers of practice — from loosening, to weight shifts, to subtle transitions — reveal Tai Chi's continuous cycle of release and integration. Through them, the form becomes alive with internal movement, softness, and presence.