Push Hands Tai Chi | The Best Guide For Beginner
In Tai Chi, there is a technique in Tai Chi called “Tai Chi Thirteen Push Hands,” specifically focusing on a pushing method where both hands move forward. It is considered a fundamental technique, suitable for beginners.
Guide to Tai Chi Thirteen Push Hands
- Forward Push (正推):
- Lean forward, bend both elbows to the sides, palms facing down, fingers pointing up, palms outward.
- Keep palms level and push straight ahead with even force.
- This push aims to push the opponent’s chest straight out without a feeling of tilting or overturning.
- Upward Push (上推):
- Build on the forward push, and incline upward at a 45° angle.
- This push aims to lift the opponent from their roots, creating a sensation of being lifted and thrown backward.
- Downward Push (下推):
- Similar to the forward push but inclined downward at a 45° angle.
- This push aims to make the opponent’s stance solid and descend, with the test being the opponent feeling their feet sinking, knees softening, and hips dropping.
- Hooking Push (扣推):
- Build on the upward push, and hook the wrists downward after lifting the opponent.
- This push creates a sensation of being lifted and then falling backward.
- Upward Before Downward (欲上先下):
- Introduce a fake downward push before executing an upward push.
- Downward Before Upward (欲下先上):
- Introduce a fake upward push before executing a downward push.
- Scooping Push (扠推):
- Lean forward, palms facing forward, thumbs raised, and scoop under the opponent’s armpits at a 45° angle.
- This push lifts the opponent’s center of gravity, making it difficult for them to sink, creating a feeling of being pushed out.
- Misdirection Push (错推):
- Alternately push forward with left and right hands on the opponent’s chest.
- Typically succeeds after three attempts.
- Single Light Push (单轻推):
- Initially, apply pressure with both hands to the opponent’s chest.
- Suddenly release pressure from one hand, causing the opponent to lose balance and fall to one side.
- Chest-facing Push (迎胸推):
- When the opponent pushes the chest, quickly press both palms down towards the knees.
- The body naturally leans forward, acting as a counter “strike” to the opponent.
- Dividing Push (分推):
- Build on the forward push, press palms on the opponent’s chest, shoulders, or elbows, and simultaneously rotate and push to both sides.
- This technique involves continuously shifting the point of force while pushing.
- False Forward, True Sideways (假前真横):
- Begin with the posture of a forward push, then when the opponent resists, swiftly shift sideways.
- Straight with a Slant (直里加斜):
- While pushing forward with both hands, subtly add a slanting force with one hand.
- This causes the opponent to lose balance and fall to one side, often requiring no support from their front foot.
Recommendations for beginners learning Tai Chi push hands
Preparation for Push Hands:
- Push hands requires skill in hand movements, observation, body control, and footwork.
- A foundation in solo routine practice is crucial before learning push hands.
- Basic entry-level skills for learning push hands are obtained through practicing routines and gaining proficiency in them.
Building a Strong Foundation:
- Take your time to build a strong foundation step by step.
- Techniques should be learned gradually, progressing through practice, consolidation, proficiency, and improvement.
- Rushing into pushing with others without a proper foundation is not advisable.
Approach to Tai Chi Push Hands:
- Tai Chi push hands is not about competing with strength and winning through force.
- The focus is on being flexible, leading the opponent into emptiness, and waiting for the right opportunity.
- The concept of “harmony” precedes “release” – release the energy only when the right moment arises.
- Fundamental techniques of push, pull, squeeze, and press inherent in Tai Chi are essential for achieving success in push hands.
The steps to learn Tai Chi push hands can be divided into six stages.
- Basic Tai Chi Push Hands Exercises:
- Practice fundamental exercises like standing in a balanced stance and specific postures.
- Solo exercises include practicing circular pushing movements with one hand and single-strike exercises.
- These exercises form the foundation, and it’s essential to continue them regularly.
- Fixed-Step Single Push Hands:
- Learn the basic forms of circular pushing and pressing exercises with one hand.
- Initially, practice with a teacher, focusing on moving smoothly and feeling the opponent’s force without resisting.
- Fixed-Step Double Push Hands:
- Progress to practicing double pushing hands with basic forms like “Four Ward-Offs.”
- Maintain a slight yielding force, avoiding being pushed or pressured, and learn to redirect the opponent’s force using hip and waist movements.
- Develop sensitivity to the opponent’s force, direction, and intentions, enhancing the ability to adapt to different partners.
- Moving-Step Push Hands:
- Advance to moving-step push hands to further enhance the ability to sense changes in the opponent’s force.
- Focus on moving in sync with the opponent, changing the force direction, and leading the opponent into emptiness.
- Seizing Opportunities and Leveraging Force:
- Practice seizing opportunities and leveraging force using the “Four Ward-Offs” form.
- Alternate between feeding force and responding with force, gradually transitioning to more free-form exercises.
- Improve the skill of leading the opponent off-balance and using their force against them.
- Dynamic Step Push Hands:
- Learn dynamic step push hands to develop the ability to apply Tai Chi techniques freely and effectively.
- Deepen the understanding of “listening to force,” enhancing the skills of adapting, leading the opponent into emptiness, and using minimal force to overcome stronger opponents.
- Continuously refine the skills of “seizing opportunities,” “leading the opponent into emptiness,” and achieving significant results with minimal effort.