The Importance of Relaxing Your Tailbone in Tai Chi: A Guide to Proper Alignment

Tai chi, a centuries-old Chinese martial art and mind-body exercise, strongly emphasizes body alignment and proper posture. One key element of this alignment is the act of relaxing your tailbone. In this article, we will explore the how and why of relaxing your tailbone in tai chi, delving into the benefits it brings to both physical health and the overall practice of this beautiful art form.

The Importance of Proper Alignment

Proper alignment is fundamental to the effective practice of tai chi. Relaxing the tailbone is a crucial aspect of achieving this alignment, as it promotes a balanced and stable posture. The tailbone, or coccyx, is the bony structure at the base of the spine, and its position plays a pivotal role in maintaining a central equilibrium throughout tai chi movements.

OpenStax College, CC BY 3.0 <https://creativecommons.org/licenses/by/3.0>, via Wikimedia Commons

How to Relax Your Tailbone

1. Start with a Neutral Spine: Begin in a relaxed, upright stance with your feet shoulder-width apart and your knees slightly bent. Ensure your spine is in a neutral position, neither excessively arched nor rounded.
2. Visualize a 1000 Pound Weight: Using force to tuck your tailbone will only serve to tense the muscles of your abdomen, which is counterproductive to the overall relaxation we are seeking to cultivate. In tai chi, it is axiomatic that we should never force anything, and we should strive to have every joint in its most neutral alignment. Instead of forcing, visualize an imaginary 1000-pound weight hanging from your coccyx while relaxing it. This mental imagery emphasizes the importance of stability and rootedness and enhances the physical sensation of grounding.

Envisioning this substantial weight enables you to connect deeply with the earth, fostering a sense of solidity and strength. The visualization serves as a reminder to maintain a steady and grounded foundation, encouraging you to move with intention and deliberate control. As the imagined weight hangs from your coccyx, it becomes a symbolic anchor, opening the lower energy gate and further enhancing your ability to harness and direct energy throughout your body with grace and purpose.

3. Maintain an Upright Alignment: As you relax the tailbone, be mindful of maintaining a an upright line from the crown of your head to the base of your spine. Avoid leaning forward or backward.
4. Massage Your Kidneys: A key energetic massage in tai chi involves the kidneys and urogenital system. Using the backs of your hands, massage downwards and inwards 49 times from the small of your waist to your sacrum. The angle of the massage forms a V-shape as follows:

Robystarm07, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

In Chapter 31 of the book “There Are No Secrets,” Wolfe Lowenthal states that this is the only massage Professor Cheng Man-ch’ing said everyone should do daily. All other tai chi massages are done to suit particular circumstances. I believe Professor Cheng Man-ch’ing singled out this massage as a daily prescription because it facilitates the relaxation of your tailbone.

Benefits of Relaxing the Tailbone in Tai Chi

1. Enhanced Stability: Relaxing your tailbone stabilizes your lower back and pelvis, providing a strong foundation for fluid and balanced tai chi movements.
2. Improved Posture: The practice of relaxing the tailbone encourages an upright, elongated, and aligned spine, promoting good posture both within tai chi practice and in daily life.
3. Reduced Risk of Injury: Maintaining proper alignment and stability reduces the risk of strain or injury to your lower back and spine, common areas of concern during physical activities.
4. Forward Power: A relaxed lumbar spine enhances your body’s ability to generate and exert forward power.
5. Opening the Lower Energy Gate: Opening the lower gate is a concept deeply rooted in tai chi philosophy. Considered the meeting point of physical and energetic forces, the lower energy gate, or “huiyin” in traditional Chinese medicine, holds significance in promoting the free flow of vital energy throughout the body.

Proper alignment through relaxation of your tailbone is not merely a mechanical adjustment but a deliberate engagement with your body’s energy pathways. By initiating a gentle relaxing of your tailbone, you lay the foundation for unlocking your lower energy gate, facilitating the unobstructed circulation of qi (vital energy) throughout your body. The act of relaxing your tailbone becomes a transformative gateway, aligning both the physical and energetic aspects of yourself, preventing energy blockages, and setting the stage for a harmonious and balanced tai chi practice.

In tai chi, the art of relaxing your tailbone is a subtle yet powerful practice that contributes to overall well-being and the effectiveness of movements. As you integrate this element into your tai chi practice, remember that consistency and mindfulness are key. You can embrace the journey of refining your posture and alignment, and experience the holistic benefits that proper tailbone relaxing brings to your tai chi practice by exploring the diverse offerings of the Tai Chi Foundation (TCF).

TCF provides live online courses, allowing you to participate in guided sessions from the comfort of your home. These virtual classes offer unique opportunities to connect with experienced instructors, ensuring that you receive personalized guidance and feedback. Additionally, the Tai Chi Foundation offers Teachable on-demand classes, providing a flexible and accessible way to learn at your own pace. Whether you’re a beginner or an experienced practitioner, these online resources offer a wealth of knowledge to enrich your tai chi journey. For those seeking a more hands-on experience, check out the regular course offerings of TCF’s affiliated local schools.

TCF is a not-for-profit educational organization that promotes, funds, and teaches programs that enable people to learn tai chi chuan and embody its principles.

TCF’s mission is to improve health, well-being, and awareness through the study, practice, and teaching of tai chi and qigong by an increasing number of people worldwide. Sign up for our newsletter to learn about our latest classes and events.

There are over 200 TCF-affiliated instructors teaching tai chi classes in 30 cities around the world. Find a class, become a member, and support TCF in making the world a healthier and more mindful place today.

By Oliver Herzfeld

© Tai Chi Foundation 2024

Lead photo by Joyce Hankins on Unsplash (using public domain Gray’s Anatomy illustrations)