Your arm and shoulder are relaxed with no movement relative to each other. The motion is entirely driven internally. In addition, other parts of your body are essentially not moving serving as the supporting structure for this movement.

Another example of this upper-quarter body movement is the blocking motion of your arm using internal discipline.

Example: Turning of your upper body with the feet stationary is usually carried out by crossing the legs. This is a weak external move with little power, balance and stability. An internal move centers on the waist using the power of the abdomen and back while the pelvis and the legs essentially are not moving.

Example: For lower body movement, the power from your abdomen and back is transmitted through the pelvis to the legs. Visualize that your pelvis is an extension of the leg. To take a step, use the abdomen and back to lift the pelvis, which in turn lifts the leg. Move the foot forward and stretch your pelvis downward until the foot is fully planted. All of these movements are internally driven with the upper body remaining still. Then, the foot will pull the body forward to complete the step.

Classical Tai Chi, or Tai Ji utilizes the philosophy of yin and yang in every aspect of its practice. This philosophy asserts that every entity needs to coexist and interact with a counterpart of opposite nature in order to achieve balance and vitality. For every internal movement, a moving part of the body (yang) works against stationary part (yin) that provides support and power for the move. The junction between yin and yang is always located in the torso. For the arm push forward movement described above, the junction is around the upper- quarter body area. In the case of the turning movement, the junction is in the waist region. For the step forward movement, the junction is at the lower-quarter body region above the pelvis. If you push the hand forward with the arm, then the junction is at the shoulder. If the turning movement is accomplished by crossing the legs, then the junction is at the legs. If the step forward move is done with the leg, then the junction is at the hip. These later cases are not internal movement.

When you perform an internal movement correctly, you will feel the sensations of stretching and intense energy flowing across the junction in an otherwise relaxed body. Classical Tai Chi, or Tai Ji form teaches students how to use Internal Discipline in every move so internal energy circulates continuously throughout the body during form playing, tuning and cultivating internal energy in the body. From the martial art point of view, the playing of the classical Tai Chi form is, among other things, practicing the mobilization and delivery of the internal power until it becomes instinctive, spontaneous, and instantaneous.

The appearance of internal movement is very deceptive. Most uninitiated observers will think it is a small, unremarkable, and simple movement and may opt for a more showy style. In fact, internal movement is demanding to learn, both mentally and physically. But, the results of the effort will be unparalleled in improving your health and well-being and in your martial art application.

ONLINE VIDEO
• You can view and try Tai Chi Square & Round Forms
• You can view and try Internal Discipline During Form Practice

You have the opportunity here to see more discussion on the health benefits, click here