The following is about the basic technical essentials of body form, including head, neck, shoulders, elbows, chest, back, waist, backbone, buttocks, hips and knees. To start Tai Chi training, you'd better pay attention to the following 11 proposals.
Head
Keep the neck straight and the head up. Do not slant or shake the head.
Neck
Keep the neck upright naturally. Do not stiffen the muscles.
Shoulders
Relax and drop the shoulders. Do not shrug, or stretch them backward, or hold them forward.
Elbows
Drop and re1ax the elbows, and bend them naturally. Do not stiffen them or lift them up.
Chest
Relax the chest and hold it in slightly. Do not thrust the chest out or hold it in too much.
Back
Straighten the back. Don’t be humpback.
Waist
Keep the waist relaxed and natural. Do not arch it or hold it out.
Backbone
Keep the backbone upright and straight. Do not twist it to either side.
Buttocks
Keep the buttocks in. Do not thrust it out or sway it.
Hips
Keep them relaxed, upright and in. Do not stiffen them or thrust them to either side.
Knees
Bend, stretch and relax the knees naturally. Do not stiffen them.