03. Walking Like A Cat

The impression that tai chi is a slow-moving dance is one of the first
things that people notice, and in fact, it is one of the basic principles of
tai chi. Perhaps the easiest way to understand how we move in tai chi is
to imitate a cat. Moving like a cat brings us to an essential theme: moving
slowly and exhibiting patience.
Dān biān (“Single Whip”)
● In this lesson, we’ll begin by learning a movement called dān biān
(“single whip”).
● From the final position of grasp the bird’s tail, sit back onto the left
foot and pivot to the left, turning the right toes in 90 degrees to
face front. Turn the waist to the left, and sweep both arms to the left. The arms rotate slightly so that both palms face outward as
you move with the waist from right to left.
● Shift back to the right foot and step into a t-step. As you begin
the weight shift, the waist turns right, and the right hand is carried
across to the right corner where it will make a hook. The left hand
arcs down and up to finish near the right wrist, in preparation for
the single whip.
● The right hand holds a hook during this entire move. The left foot
steps out to the side into a bow step. (Remember to create a
channel.) The waist will naturally turn to the left, and the left hand
and arm will sweep across, palm facing in and pressing out with
the back of the hand. As the elbow of the left arm aligns over the
left knee, the left palm will turn out. This is the single whip.
Tí shǒu shàng shì (“Lift the Hands and Step Out”)
● The next movement is called tí shǒu shàng shì (“lift the hands and
step out”).
● From single whip, shift the weight to the right foot and empty the
left foot. Turn the waist to the left and pivot the left foot inward
45 degrees.
● Shift the weight to the left foot, and set the right heel down in front
of the body, toes relaxed and pointing toward the south. Maintain
the right-hand hook until the weight begins to shift back to the
left foot. Release the right-hand hook and open the palm. Sink
the elbows and rotate the right forearm outward until the palm is
facing the centerline of the body and the hand is held at shoulder
height. The waist turns slightly to the left, aligning the torso to 45
degrees from center (from the open-the-door position).
● As the right foot touches the floor, sink the left elbow down and
rotate the forearm slightly inward so that the palm angles toward
the ground (45 degrees) and lines up below the right elbow and
above the right knee.
Slowness
● Slowness is a consistent characteristic of tai chi. The slowness of
tai chi is not so much a principle itself as it is a way of learning,
practicing, and performing the other principles. Tai chi puts the
principles into action—literal motion. But many of the principles
are concepts that are new, unfamiliar, or undeveloped in us.
● For example, tai chi asks us to perform movements with a soft
and relaxed upper body, exerting the least amount of effort. Yet
the events of every day make us so stressed and tense that onethird of all adults in the United States have high blood pressure.
How are we supposed to drop all that tension with a snap of
the fingers? Further, the very desire to do well creates stress
and tension.
● To make sure you have enough time to check the body for pockets
of tension, to do breathing techniques to relax, and to let go of
muscle contractions that are not needed, you need to slow down
considerably and stretch out the movements. ● One way to slow motion is by “stepping like a cat.” This is a way of
walking that slows down every step in order to maximize mindful
motion. Below are some helpful guidelines to stepping like a cat:
○ Completely shift the weight before you start to take a step.
○ Keep the torso in a relaxed but neutral position.
○ Sink down first. Sink down before stepping out and before
stepping in.
○ Follow this pattern of activation: hip, then knee, then foot.
○ Always put the heel or toe down first—like a cat testing the
ground—before committing the weight.
○ Position the feet well—make your channel, for example—so
that when you finish your step, you’ll be in a strong, stable
position.