Longwater Tai Chi - Practice Tip
Every month we intend to post a little tip that may help you with your Tai Chi or Chi Gung practice.
Introducing the Kwa (Part 1)
The kwa, located inside the pelvis and incorporating the adductor and iliopsoas muscle groups, can be seen as the central hub linking the upper and lower body. Effective use of your kwa has a huge affect on your general health, as many body systems pass through, or are linked to, the pelvic area.
Much lower back pain can be avoided by correctly sinking into your kwa, or inguinal folds. Let's start this month with a simple exercise, which we will build on next month.
Sit on the edge of a dining chair, so your upper legs are parallel and level, and your lower legs are vertical, with the soles of your feet firmly on the ground. Allow your spine to become erect, with your sacrum heavy and head light and suspended. Run the fingers of each hand down the left and right hip folds on either side of the groin until you stop feeling bone and encounter a soft spot; allow them to sink in slightly. Now trying to keep your spine and head erect, fold at your fingers so you incline forward to some degree. Your head will come forward and your line of sight change downwards only as much as you can fold into your kwa. Your fingers will feel begin to feel "trapped" by your upper body. Come upright again by gently pushing against your fingertips from deep inside the body, pivoting from the place where your fingers are, keeping your spine straight throughout. If you have trouble with using your fingers try gently pressing the soles of your feet against the ground as you come upright. Repeat this folding exercise several times.
Remember the 70% Rule, and be aware of anything that doesn't feel quite right as you bend and straighten - a common error is to try to keep looking ahead as you incline forward, thus locking the neck and closing the occiput.
June 2009
