Knowing where the weight should be as you practice your tai chi form will help you feel deeply balanced. Having your weight in the right spot allows your body to relax further. The load can be shifted from the muscles to the bones.
These are the basic Tai Chi stances.
Bow Stance. In this position your front foot points forward while your rear foot is turned out forty-five degrees. Your weight is sixty to seventy percent in the front leg. The front knee is just above the ball of your foot. The heels are about shoulder width distance apart. The front foot is about the same distance forward. You can make this stance larger or smaller depending on how hard you want to work your legs. (If you are working with large stances remember that relaxing is more important than anything else.)
Rear Bow Stance. Here your weight is sixty to seventy percent in the rear leg. Your rear knee is above the ball of your rear foot.
Cat Stance. Your front foot points forward while the rear foot is at a forty-five degree angle. The weight is ninety percent in the back foot with the ball of the front foot resting lightly on the ground.
Heel Stance. Same details as the Cat except that you rest the heel of the front foot instead.
Relax, relax, relax. It’s ok to feel effort. If you notice tension then move to a higher stance.
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