Sinking, Releasing and Transitioning: Refining Tai Chi Fundamentals in the Form

In this session, we began by revisiting the Open and Close exercise, establishing the important relationship between sinking, releasing and how the body naturally expands and contracts. Once this foundation was refreshed, we followed immediately with Loosening Exercise 1, using hands-on guidance to help students better understand how to release tension without collapsing. Through gentle adjustment and direct touch, the process of sinking while maintaining structure became more apparent. This tactile approach often reveals subtleties that verbal instruction alone cannot, and helped participants to sense how relaxation and release are not passive, but dynamic and lively.

We then shifted into form practice, working up to Ward Off Left with detailed attention on the transitions — particularly from Opening to Ward Off Right. This sequence is often underestimated in its complexity. We clarified how moving and squaring into position for Ward Off Right mirrors the downward phase of the Open and Close exercise. The difference here lies in the fact that now we are turning. While turning, the back knee drops only slightly — roughly an inch — and the right foot is positioned shoulder-width apart, which gives space for smooth forward movement and prevents the stance from becoming tight or unstable.

Transitioning from Ward Off Right into Ward Off Left presented another opportunity to explore deeper internal adjustments. After transferring around 80% of the weight into the right foot, turning towards the corner creates a need to shift the central equilibrium — the line that runs vertically from Bai Hui (the crown of the head) down through the body to the perineum. To facilitate this, we must sink through the right foot. This not only stabilises the movement, but also subtly lifts the left hand while allowing the right arm to follow the sinking process.

From here, the class examined the importance of the next step: pivoting on the ball of the left foot to ensure the hips stay relaxed. This pivot makes sure that when stepping into the new position, the stance remains shoulder-width apart and does not become too narrow — a common mistake that compromises balance and connection.

Next came the essential transfer of weight. Moving from 100% on the right foot while facing the corner, we followed the pathway between the heels, transferring sequentially and sinking into a 50-50 position. As the toe touches down, the arrival of the body follows naturally, allowing release through sinking rather than forceful stepping.

We then used the hips to turn the right foot inward by sinking through the left foot, turning smoothly until the hips faced midway between the wall and the corner. Finally, to square to the front, we dropped the back knee slightly, relaxed both hips and sank simultaneously into both feet, achieving a stable 55-45 weight distribution.

To complete the session, we worked through the beginning of Section Two up to Rollback. This included an introduction to the subtle activation of Tian Tu (Heavenly Chimney), a useful focus for relaxing the chest and assisting the sinking process.

Finally — with a lighthearted moment — we discussed the idea of the “Towel of Tai Chi”, using the image of a towel softly slipping from the shoulders to illustrate how to release the shoulder blades and connect the arms to the body. However, the playful notion of a "Tai Chi shimmy" emerged as well — quickly noted as something best avoided!

Through these layers of work, we explored how sinking, releasing, and internal connection make each transition in Tai Chi alive, integrated, and meaningful.