How Do You Rotate the Dan Tien? SECRETS of Tai Chi
How to Rotate the Dan Tien: Secrets of Tai Chi
The lower dan tien, located just below the navel, is a central concept in traditional Chinese martial arts, including Tai Chi. Understanding how to rotate the dan tien can enhance your practice and deepen your mastery of Tai Chi.
What is the lower Dan Tien?
The lower dan tien is where you focus your intent to “sink the qi” (pronounced “chee”). When Tai Chi practitioners refer to the waist or the area involving the waist and hips, they are essentially referring to the lower dan tien.
Click to WATCH – YouTube video REVEALING SECRET on how to build internal power for Tai Chi
Power Generation in Tai Chi
Power generation in Tai Chi begins from the ground. When you stand, the force comes from the ground, entering through the feet. This force then travels up the legs to the hips and waist, eventually exiting through the fingertips. This concept applies to all styles of Tai Chi.
Rotating the Dan Tien
In Tai Chi, the rotation of the dan tien, or the movement of the hips-waist area, is driven by the feet. Shifting weight from one foot to the other moves the hips and waist, thus rotating the dan tien. As you “sink” or release excess tension into the ground, the reactionary force travels back up, with the dan tien directing this energy.
When you sink the qi into the dan tien, it connects to the yongquan (an acupoint located in the feet). Feeling the weight evenly distributed throughout the foot indicates a connection to yongquan.
Enhancing Flexibility and Force Flow
The suppleness of the fascia deep in the muscles and tendons facilitates the flow of force. Beginners may feel discomfort if these areas are tight. Gradually lowering your stance helps with internal stretching and enhances flexibility, aiding the flow of force.
Yang Cheng Fu’s 10 Essences
According to Yang Cheng Fu’s 10 essences, “The joints in the waist and hips need to release tension, loosen the muscles, and allow the hips and waist to turn.” This allows the reactionary force from the ground to flow up efficiently, and the turning of the hips and waist rotates the dan tien during the form.
Practical Advice
My Shifu often says, “Use the legs to drive the waist.” If your waist is not in sync with your legs or feet, the lower body cannot effectively control the upper body, making it difficult to reach an optimal state of balance and emptiness.
Written by Narcisse Sadi who is a Tudi (student) of Dr Jeff Lan. He is a certified 1stDuan Health Qi Gong by the International Health Qigong Federation. And a 1st Duan Yang Style (Cheng Man Ching lineage) Tai Chi Chuan Instructor, certified by Dr Jeff Lan.
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