The typical progression of a student’s Tai Chi.
The early stage – up to 2 years.
During the early stages the muscles do the moving by contracting and relaxing. They limit the movement when they reach the maximum of their stretch.
Thus, in the early stages there is a lack of flexibility, so movements require to be done step by step. The focus of the new student is mostly on learning the moves with a lack of whole-body awareness. So, while the emphasis is on muscular development with the movements done slowly, this control may require a great deal of strength because the actions are initiated by the large muscle groups.
The next stage – up to 4 years.
Ligaments connect bones together at joints and serve to strengthen and support the joints. Ligaments can be stretched and elongated over an extended timespan and can usually only occur once the muscles around the joints are no longer the force restricting the movement.
In this second stage, while there are similar traits to the first stage, movements are becoming more familiar, and the concentration shifts from the basic movements to working on the principles behind them. Sitting and stretching is developing, although the sit tends to drop suddenly rather than sinking slowly. There may be more of a bending of the knee rather than an opening of the hips and pelvis. As the sit is improving, more time can be spent turning and refining the balance within the moves. During this stage, the forward stretch may be more of a leaning forward rather than a continuous extension of the turning.
The next stage – up to 8 years.
The development is seen in what initiates and controls movement. These are primarily muscles and the tendon attachments to bones and ligaments.
Progression has now been built around the principles acquired in the earlier years. Movements become more continuous and even, and gradually more movement is taking place in the hips and lumbar spine. Beyond the fourth year, an important transition seems to occur in most people’s development.
As some understanding of the sit and turn is gained and because of the biomechanics of Tai Chi movements, this occurs naturally in the hip joints, sacroiliac joints, and lumbar spine. Since these joints are not always accustomed to moving to this extent, there may occasionally be some pain associated with the opening process.
The next stage – beyond 8 years.
Advancing in Tai Chi can be considered a progression from gross movement of the superficial muscles which turn the hips and upper body, to the small movements of deep muscles which turn the individual vertebrae of the spine. The aim is for the spine to generate the movement. Turning the spine requires a strong skeletal foundation with the muscles remaining soft and relaxed. To attain this progression of the physiology takes time and a lot of hard work.
Depending on factors such as natural ability, amount of practice, quality of instruction, age, health, etc., practitioners now have a flow to their movements with more balance and whole-body stretching. When the physiology changes, the sitting, turning and stretching change as new regions of the body are worked on at deeper and deeper levels. The exercise becomes increasingly internal as it works through the layers of muscles, tendons, ligaments and joints themselves. The soft structures are now opening and maintaining their elasticity.