Category: Movements

Pushing a Shopping Cart the Tai Chi Way
```
hands sense, weight shifts slow  
cart rolls forward, push light, firm—  
balance guides the push
```
Imagine you are at a grocery store, standing behind a shopping cart that is completely still. You want to push it forward. How do you do it? If you suddenly shove the cart using only your arms, it will lurch forward awkwardly, and you might even lose control for a moment. But if you start by shifting your weight forward and gently applying pressure to the handle, the cart should roll smoothly.

This process—building momentum gradually rather than forcing movement—is the same principle you use in Tai Chi when pushing in Push Hands or executing a forward push in a form.

1. Starting from Stillness: Preparing to Push

When the shopping cart is still, you don’t start by shoving it. Instead, sink, relax, and settle yourself.
✔ Sink your weight into your legs—feeling a stable connection to the ground.
✔ Relax your arms and shoulders—avoiding unnecessary tension.
✔ Settle in a balance posture—so you won’t overreach or lose stability.

In Tai Chi, before you push, your body should be balanced, and your feet should be rooted. Your arms are relaxed, not tense, so they can smoothly transfer force instead of forcing movement.

2. The Initial Push: Using Your Whole Body

To get the cart moving, you:
✔ Shift your weight forward slightly—letting your body lean into the movement.
✔ Use your legs and waist to start the motion—not just your arms.
✔ Press gently into the ground with your back foot—so you feel a natural transfer of energy forward.

In Tai Chi: Instead of forcing the push with your arms, you gradually shift your center of gravity forward. Your legs provide the initial drive, your waist directs the movement, and your arms simply carry the energy forward—like the hands on a wave.

3. Building Momentum: Letting the Movement Flow

Once the cart starts moving, do three things:
✔ Don’t stop and start—let it roll continuously.
✔ Keep your steps in rhythm with the cart’s motion.
✔ Use just enough pressure to keep it going, without over-pushing.

In Tai Chi, when you push, you don’t stop mid-movement or apply jerky force. Instead, you let the motion flow smoothly from your feet to your legs, through your waist, and into your arms. Your hands are the final expression of the force you’ve already built from below.

4. Letting the Movement Complete Itself

Once the cart has momentum, do these three things:
✔ Don’t force extra effort—just guide it forward.
✔ Allow it to slow naturally when you finish.
✔ Stay relaxed and ready for the next movement.

In Tai Chi, when your push is complete, don’t suddenly stop or add unnecessary tension. Simply let the movement settle into stillness again, just as a shopping cart gradually slows if you stop guiding it.

Key Takeaways for Tai Chi Pushing

✅ Build momentum from the ground up—don’t start with your arms.
✅ Use your whole body—feet, legs, waist, and hands working together.
✅ Let movement flow naturally—smooth, not jerky or forced.
✅ Guide rather than shove—push hands should feel connected, not like wrestling.

If you push a shopping cart the right way, it moves efficiently. When pushing a cart, your body aligns with the movement—your weight shifts smoothly, and your arms transmit force without unnecessary tension. Some force is still needed to overcome friction and inertia.

This is similar to Tai Chi push hands, where the goal is not to exert excessive force but to apply just enough, using proper structure and timing, to move efficiently your push hands partner. If you push in Tai Chi the right way, it feels strong yet soft, powerful yet relaxed—the essence of true internal power.

Discussion of the Haiku

The haiku captures an essential Tai Chi principle: using balance and whole-body coordination instead of brute force.

Line 1: “hands sense, weight shifts slow”

In Tai Chi, especially in push hands, you don’t just push mindlessly. You first sense with your hands—feeling the other person’s balance and structure. Similarly, when pushing a shopping cart, your hands don’t just shove forward; they adjust to the cart’s weight and movement.

Additionally, “weight shifts slow” reminds beginners that movement should be gradual and controlled. Instead of lunging forward or using just the arms, you shift your weight smoothly from one leg to the other, maintaining stability.

Line 2: “cart rolls forward, push light, firm—”

This line emphasizes a balanced push. If you push a shopping cart too hard, it jerks forward; if too softly, it barely moves. The key is to apply steady, even pressure—light yet firm—so the cart moves efficiently without wasted effort.

This is exactly how a Tai Chi push works. You don’t shove with your arms alone; you let your whole body generate the push, ensuring it is smooth, connected, and controlled.

Line 3: “balance guides the push”

Balance is a foundational element of Tai Chi. Whether in push hands or everyday movement, your push should be guided by a stable, rooted stance. If your balance is off, your push will be weak or unstable. But if you maintain good posture, relax unnecessary tension, and let the push flow naturally from your weight shift, you can still create power—not through strain, but through relaxed, coordinated movement.

Takeaway for Novices

This haiku teaches Tai Chi students that pushing—whether in push hands or daily activities—is not just about arm strength but about sensing, shifting weight, and maintaining balance. A push driven only by brute force lacks structure and control. But when the whole body works together—grounded, aligned, and connected—the push becomes stable, efficient, and powerful without unnecessary strain.

What is structure?

When I say “your push lacks structure,” I mean that the force you apply isn’t well-supported or effectively transferred through your body. Without proper structure, your push can be:
1. Weak or Ineffective – If you only shift your weight without engaging your arms properly, the energy doesn’t transfer well, making the push feel soft and unstable.
2. Unstable – If your body isn’t aligned correctly (for example, if your stance is off-balance or your posture is slouched), the push will lack a solid foundation, and you might wobble or lose control.
3. Inefficient – If your push comes mostly from your arms, you’re relying on isolated muscles rather than using your whole body’s power. This can tire you more quickly and make the movement feel heavy or forced.
What Gives a Push “Structure”?

A well-structured push has:
- A solid stance – Your feet are grounded, and your weight shifts smoothly.
- Alignment – Your arms, torso, and legs work together instead of moving separately.
- Connection – The power starts from the ground, moves through your legs and core, and extends through your arms (instead of just coming from your arms).
Example: Pushing a Shopping Cart

If you try to push a heavy cart just by using your arms, it’ll feel difficult, and you might even strain your shoulders. But if you step forward, shift your weight smoothly, and let your whole body contribute, the cart moves forward with much less strain.

Example: Push Hands

If you push in push hands without a structured stance and connection to your center, your force will be weak and easy for your opponent to neutralize. But if your body is aligned and your movement is connected, your push will have more power and stability.

So, “structure” in a push means using your whole body efficiently, staying balanced, and transferring force smoothly.
March 11, 2025
Transform Your Qi Awareness

Can a two and a half minute exercise, if done for 45 days, change your feeling awareness? It basically involves relaxing and then moving the arms in a circular motion while gently bending the legs and doing several simple visualizations.

It’s easy to learn the activity. To start, watch the video “Song In Tai Chi: Becoming A Yin Yang Superconductor (A Qigong Lesson)” on the Pacific Mountain Tai Chi site. Then, practice the movement twice a day for 45 days to “completely awaken [your] Yin and Yang,” according to Zongqing Lin.

Any time after you start practicing, if you would like, share your experience via the Comment box below.

Lin says that

“In this Yin and Yang Transformation Qigong, you will learn to create the qualities of Yin and Yang in your Qi, in a manner that lets you deeply experience them and fully awaken these qualities within yourself.”

➡️ Lin also refers to the practice as “Yin and Yang Flowing Qigong.”

Yin-Yang and Tai Chi

In the description accompanying Lin’s video, he wrote this about one connection between Yin and Yang and tai chi:

“Yin and Yang are qualities that things can have. Have you ever considered that your Qi can also have qualities of Yin and Yang? Indeed the mastery of your ability to control these polar opposite qualities of energy is the basis of the name Tai Chi, which literally means Extreme Polarities.”

February 25, 2025
Push Hands in Virginia
In the late 1990s, I watched a push hands match in a tournament in Winchester, Virginia that, like the Energizer bunny, kept on going, even after its two competitors seemed drained of energy. Their intensity impressed me. That match is among those that piqued my interest in push hands.

In a push hands match during a tournament, two competitors face off, aiming to use balance, sensitivity, and Tai Chi principles to unbalance each other rather than overpower with strength. The match begins with light contact, often the backs of their wrists touching and their arms rounded and relaxed. Then, each person tests the other’s balance by pushing or seeking to redirect their movements.

Points are awarded based on how well a person can maintain their own balance and control the opponent’s movements. The match ends when a clear winner is determined by who best applies these principles, focusing more on technique and strategy than on physical strength.

For a quick, visual introduction to push hands, watch the beginning of this video by Michael Gilman.

The aforementioned match was also among the ones that motivated me to write this poem, a creative reconstruction in which I weaved together multiple memories to share some of my push hand reminiscences.
```
Trapped in Stillness 

Two bulky men, similar in build  
but neither sumo-size,  
each strained to shift their foe—  
the contest stalled ...  

strength had replaced skill,  
sleeveless shirts soaked with sweat  
squeezed in a closet without walls,  
four arms tiring toward stillness,
both men morphing into statues.
```
Explanation

The poem reimagines a push hands match I witnessed a century ago, mixing memory with metaphor to capture my interpretation of what I saw. While not a strict recounting of the match, it seeks to conveys the atmosphere, tension, and symbolism.

Two men, similar in build but not as large as sumo wrestlers, compete in a battle of skill and balance, trying to move each other. At first, their movements are precise, but over time, strength replaces skill, and the contest slows. The image of being “squeezed in a closet without walls” suggests the feeling of being trapped, unable to break free. As their arms tire toward stillness, it symbolizes how action fades into exhaustion. The final image, where the men morph into statues, reflects the shift from struggle to complete stillness.
February 18, 2025
Haiku: Harmony of Tai Chi
I’ll start this post with a poem that contributor Howard Rosenberg wrote and then share my thoughts about it.
```
Warm breeze spreads the leaves
arms rise—palms hide from the sun
breath drifts out and back
```
Introduction

The haiku reflects the harmony between movement, breath, and nature in Tai Chi. Each line emphasizes how Tai Chi is a practice of gentle, flowing action, where the practitioner moves in sync with their body and the world around them. The imagery of the breeze, the rising arms, and the drifting breath conveys a sense of calm, balance, and interconnectedness.

It reminds us that Tai Chi is not just a physical exercise but also a mindful, unifying one, where every movement is in harmony with both the body within and the environment without.

Warm breeze spreads the leaves

This opening line creates a tranquil, natural scene, evoking calm and openness. The breeze reflects Tai Chi’s gentle, unhurried flow, moving with grace. The image of leaves spreading suggests the gradual, controlled expansion of a Tai Chi movement—like arms extending outward in a smooth, near-effortless flow—allowing energy to unfold naturally rather than being pushed or strained.

Arms rise—palms hide from the sun

In Tai Chi, movements are not rigid or isolated; they flow in sync with external forces like gravity, air, and even the presence of others. The phrase “palms hide from the sun” suggests an intentional response to light, as if the practitioner is adjusting to the natural world rather than resisting it. This reflects Tai Chi’s emphasis on adapting to external conditions, much like how water flows around obstacles instead of pushing through them.

Instead of moving mechanically, Tai Chi encourages practitioners to be in tune with the energy around them, similar to how a leaf sways with the wind rather than standing stiffly against it.

The act of concealing the palms could symbolize an awareness of changing forces, much like shading one’s eyes when the sun is bright—not as a reaction of discomfort, but as a natural adjustment.

This motion is not just about physical movement but about being present and responding to the moment. Tai Chi practitioners adjust their movements based on breath (not all do), balance, and external influences, reinforcing the idea that the practice is about flowing with the world rather than against it.

A Tai Chi practitioner is “attuned to the environment,” moving with awareness, adaptability, and balance, as is done when they adjust their palms to the sun, shift their stance with the breeze, or move in harmony with gravity. It’s about being fully present and responsive to the world around them.

Breath drifts out and back

Breath is not just a physical function but an integral part of Tai Chi. Even when breathing is not directly integrated into movement, such as inhaling while raising the arms, checking the diaphragm to ensure you’re breathing into the belly rather than the chest can foster mindfulness and strengthen the connection between body and mind.
February 16, 2025
Presence in Poetry and Tai Chi
An invisible thread lifts
the crown of my head,
its mind-made pull
creating space
for relaxation to grow.
Stanza in the poem “Root, Feel, Flow” by Howard Rosenberg

Both poetry and tai chi emphasize presence—being fully aware of and engaged in the moment. In tai chi, every movement is deliberate, connected to intention and often breath. The practitioner is not rushing to the next motion but fully inhabiting the present one. Similarly, poetry demands attention to each word, each pause, and the rhythm created by both what is said and what is left unsaid.

Meaning in both forms is not just in the obvious actions—the movements in tai chi or the words in poetry—but also in the spaces between. In tai chi, the transition between movements, the moment before shifting weight, and the softness between exertions hold as much significance as the motions themselves. Likewise, in poetry, the silence between lines, the choice of line breaks, and the unstated emotions lingering in white space shape the poem’s impact.

In this way, both tai chi and poetry cultivate a deep awareness of the present, where understanding comes not just from doing, but from sensing, feeling, and existing fully in the moment.

“Root, Feel, Flow” is about the Preparation movement.

Root, Feel, Flow
```
My feet shoulder-width apart,  
soldiers to my intent—my yi—  
pronounced like "e" in English,
awake, waiting . . . 

the earth pulsing
beneath me
its energy radiating like ripples
in still water,

extending umbilical cords 
into my two "bubbling wells," 
one in each sole,
connecting us,

its message transmitted
in a language few can feel,
its touch grounding me.  
 
An invisible thread lifts 
the crown  of my head, 
its mind-made pull 
creating space 
for relaxation to grow.

An unseen weight, 
a fisherman’s sinker, 
anchored deep at my tailbone,  
lowers me with the ease of a tide 
receding, yielding 
to the sea.

My body settles, 
no leaning,  
my breath barely stirring the air, 
ready . . .  

my arms float 
toward  the sky, 
slow as a caterpillar's crawl, 
wrists leading the rise,
each motion fluid, unhurried,
guided by the mighty yi.
```
Allen Ginsberg, a famous poet of the Beat Generation in the fifties and sixties, was a defining voice of his era. He wrote a poem titled “Allen Ginsberg Does Tai Chi.” You can watch Ginsberg reciting the poem here and read its text here.
February 11, 2025