外肩宽 (Outer Shoulder Width) and 内肩宽 (Inner Shoulder Width)

外肩宽 (Outer Shoulder Width) and 内肩宽 (Inner Shoulder Width) 

The difference between 外肩宽 (outer shoulder width) and 内肩宽 (inner shoulder width) when positioning the feet during 站樁 (standing pole) practice relates to subtle variations in alignment and their impact on stability, comfort, and energy flow. Here's an analysis of both approaches and the theories behind them:

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外肩宽 (Outer Shoulder Width)

• Definition: The outer edges of the feet align with the outer edges of the shoulders.

• Advantages:

  • Provides a slightly wider stance, which can increase stability, particularly for beginners.
  • Allows more room for grounding and distributing weight evenly through the feet.
  • Facilitates relaxation of the hips and pelvis, making it easier to "sink" (鬆沉) into the stance.
  • May be preferred in martial contexts, where a wider base enhances balance under pressure.

• Challenges:

  • If too wide, it can strain the hips and knees, reducing efficiency in energy transfer.
  • May make it harder to maintain an upright and relaxed spine for prolonged practice.

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内肩宽 (Inner Shoulder Width)

• Definition: The inner edges of the feet align with the inner edges of the shoulders.

• Advantages:

  • Creates a narrower stance, which can promote better alignment of the body's central axis.
  • Enhances the feeling of "centeredness" and may help with energy circulation through the spine and legs.
  • Reduces stress on the knees, especially when transitioning between movements.
  • Aligns more closely with the natural structure of the body, encouraging efficient force generation.

• Challenges:

  • May feel less stable for beginners or those with weaker lower body strength.
  • Requires precise control of posture to avoid collapsing the stance inward (内扣).

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Which is Better?

The choice between outer and inner shoulder width depends on the purpose of the practice and the individual's body structure.

1. For Beginners: Outer shoulder width (外肩宽) may be easier to manage because it offers a more stable base.
2. For Advanced Practitioners: Inner shoulder width (内肩宽) encourages refined control of alignment and energy flow.
3. Martial Application: Outer shoulder width may be preferred to ensure balance and readiness for dynamic movements.
4. Meditative Practice: Inner shoulder width may better support relaxation and a sense of vertical alignment.

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Theoretical Considerations

1. Energy Flow (氣的運行):

   • A narrower stance (内肩宽) aligns the body's structural pathways more directly, aiding in efficient energy circulation through the centerline.
   • A wider stance (外肩宽) disperses energy over a broader base, which can be beneficial for grounding but might dilute the central flow.

2. Structural Integrity:

   • Inner shoulder width may reduce lateral stress on the knees and hips.
   • Outer shoulder width enhances lateral stability but might increase torque on the joints if not aligned properly.

3. Functionality:

   • In martial arts contexts, the outer width may offer better adaptability for external forces.
   • For meditative or health-focused Tai Chi, inner width might better support the internal focus and flow.

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Conclusion

Neither is universally "better"; the choice depends on personal preference, goals, and physical condition. Experimenting with both approaches can help practitioners find the most suitable stance for their practice. Ideally, the stance should balance stability, comfort, and the ability to maintain a relaxed and upright posture.