The Wrist Harmonize with the Ankle” (手腕合踝)

 The Wrist Harmonize with the Ankle” (手腕合踝)

The 外三合 (External Three Harmonies) is a concept in Tai Chi that aligns the external parts of the body to optimize energy flow and structural efficiency. The phrase “the wrist 合 the ankle” (手腕合踝)”—is part of this system. Let’s break down what it means and why it is important in the 起式 (Commencement Posture) and Tai Chi in general.

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1. What Are the 外三合 (External Three Harmonies)?

The External Three Harmonies (外三合) refers to the alignment of three key external body parts to create a cohesive movement system:

1.      Shoulders 合 Hips (肩與胯合)

• The shoulders (肩) must coordinate with the hips (胯) to maintain structural integrity.
• This ensures that upperbody movements originate from the Dantian (丹田) rather than isolated arm strength.

2.      Elbows 合 Knees (肘與膝合)

• The elbows (肘) should correspond to the knees (膝) in positioning and movement.
• This ensures balance and force continuity between the upper and lower body.

3.      Wrists 合 Ankles (手腕與踝合)

• The wrists (腕) should align with the ankles (踝) to facilitate energy transfer.
• This prevents disconnection between the hands and feet, allowing ground power to reach the hands smoothly.

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2. Why Does “Wrists 合 Ankles” Matter in 起式 (Commencement Posture)?

起式 is often misunderstood as a simple movement, but in reality, it is a fundamental setup for Tai Chi’s energy structure.

• If the wrists and ankles are aligned, the energy from the soles (湧泉穴) can transfer upward through the legs, hips, spine, and finally to the arms and hands.
• If there is no connection, force gets stuck or dissipated before reaching the hands.

How It Works in 起式 (Commencement Posture)

1.      Raising the Hands (抬手)

• As the hands rise, the movement should initiate from the feet and travel through the legs, spine, and arms.
• The wrists must stay in harmony with the ankles, meaning the motion of lifting is connected to the downward force into the soles.

2.      Lowering the Hands (沉手)

• When sinking the hands, the force should settle into the ankles and feet, reinforcing the connection to the ground.
• The wrist ankle alignment ensures that sinking energy (沉勁) travels to the feet rather than being lost in the upper body.

Practical Effect: Enhanced Peng Jin (掤勁) from the Feet

• If the wrist and ankle move together, any incoming force will naturally be absorbed into the ground rather than causing instability.
• This connection allows you to issue force (發勁) more efficiently because power is delivered from the feet upward, not just from the arms.

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3. Theoretical Basis: How Does It Help in Ward Off (掤勁)?

Tai Chi’s ward off energy (掤勁) depends on full body coordination. If the wrists and ankles are aligned, the energy follows a smooth pathway from the feet to the hands.

(1) Ground Path (地力)

• The feet provide a solid foundation, and the energy must be channeled through the structure to reach the hands.
• The wrists ankles connection ensures that the power is continuous and does not break along the way.

(2) Yin Yang Balance of Force (陰陽平衡)

• The feet and ankles act as the root (Yin 陰), while the hands and wrists act as the expression of force (Yang 陽).
• If the root and expression are aligned, the balance is maintained, allowing relaxed but strong ward off power.

(3) Spiraling Energy (螺旋勁)

• Tai Chi uses 螺旋勁 (spiral energy) to redirect and issue force.
• The wrist ankle alignment ensures that the spiral motion extends from the ground upward, creating whole body movement rather than isolated force.

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4. How to Feel and Train It?

1.      Standing Practice (站樁)

• Stand in Wu Ji posture (無極式) with your feet shoulder width apart.
• Keep your wrists relaxed but aligned with the ankles.
• Feel the Yongquan point (湧泉穴) in the soles connecting to the Dantian (丹田) as you breathe deeply.

2.      Slow Commencement Posture (慢起勢)

• Raise your hands slowly, ensuring the movement originates from the feet, not just the arms.
• Keep the wrists and ankles in sync—if your hands are too disconnected, check if your ankle alignment is breaking.

3.      Push Hands (推手) Sensitivity Training

• Apply slight pressure on your opponent’s arms while maintaining wrist ankle alignment.
• If you are properly connected, the force transfers to your feet rather than collapsing into your upper body.

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5. Conclusion: The Key to Efficient Energy Transfer

• The wrist ankle harmony in Tai Chi is not about direct physical contact but about structural alignment and energy flow.
• In 起式 (Commencement Posture), this connection ensures energy travels from the feet to the hands efficiently, setting the foundation for all Tai Chi movements.
• In ward off (掤勁), it prevents the force from being isolated in the arms and instead connects to the ground, making the energy more stable and effective.

What are the 外三合 (External Three Harmonies)?

The 外三合 refers to the alignment and coordination of three pairs of body parts:

1. 肩与胯合 (Shoulders and Hips Harmonize): This means the shoulders and hips should move together in a coordinated fashion. When the body turns or rotates, the shoulders and hips should be aligned and move as a unit, not independently. This ensures efficient power transmission and prevents unnecessary strain.
2. 肘与膝合 (Elbows and Knees Harmonize): The elbows and knees should also move in coordination. For example, when the arms are extended, the knees should be straightened to support the movement. When the arms are bent, the knees should also be bent. This coordination helps maintain balance and generates power from the ground up.
3. 手与足合 (Hands and Feet Harmonize): This is the connection you mentioned – the coordination between the hands and the feet. In Tai Chi, the movements of the hands are often initiated or accompanied by corresponding movements in the feet. This connection allows for the efficient transfer of force from the ground through the legs and into the hands, enabling powerful and coordinated movements.

Wrist 合 Ankle (Wrist Harmonizes with Ankle):

Specifically, the "wrist 合 ankle" emphasizes the connection between the movement of the wrist and the corresponding movement of the ankle. This doesn't mean the wrist and ankle have to move in the exact same way, but their movements should be coordinated and support each other. For example, when the hand is extended forward, the corresponding foot might step forward, and the ankle joint might extend slightly to provide balance and support.

Theories and Explanations:

• Kinetic Chain: The 外三合 principle aligns with the concept of the kinetic chain, which states that movements in one part of the body affect other parts of the body. By coordinating the movements of the shoulders, hips, elbows, knees, hands, and feet, Tai Chi practitioners can create a more efficient and powerful flow of energy through the body.
• Ground Force Reaction: The connection between the hands and feet is crucial for utilizing ground force reaction. By coordinating the movements of the feet and ankles with the hands, practitioners can effectively transmit force from the ground through the legs and into the hands, allowing for more powerful strikes and deflections.
• Whole Body Movement: The 外三合 principle emphasizes the importance of whole body movement in Tai Chi. By coordinating the movements of different body parts, practitioners can move with greater fluidity, efficiency, and power.

How it Relates to Commencement Posture (起式):

In the commencement posture, establishing the 外三合 is crucial for setting the foundation for the entire Tai Chi form. By aligning the shoulders and hips, coordinating the elbows and knees, and connecting the hands and feet, practitioners create a stable and balanced posture that allows for the smooth and efficient flow of energy throughout the form.

In Taiji (Tai Chi), the concept of 外三合 (Wai San He, Three External Harmonies) is a fundamental principle that ensures proper alignment, coordination, and energy flow in the body. These harmonies are essential for executing movements like the Commencement Posture (起式, Qi Shi) with efficiency and power. The Three External Harmonies refer to the alignment and synchronization of three pairs of body parts:

 

In the context of the Commencement Posture (起式, Qi Shi), the alignment of the wrist (手腕, Shou Wan) with the ankle (腳踝, Jiao Huai) falls under the third harmony: 手與足合 (Shou Yu Zu He). This alignment ensures that the energy generated from the soles of the feet (腳底, Jiao Di) can be transmitted efficiently through the body and expressed through the hands.

 

Theories Behind 外三合 (Wai San He)

 

 1. Structural Alignment and Energy Flow

The Three External Harmonies ensure that the body is structurally aligned, allowing for smooth and efficient transmission of energy (勁, Jin) from the ground up.

 When the wrist and ankle are aligned (手與足合, Shou Yu Zu He), the energy generated from the soles of the feet can travel unimpeded through the legs, hips, spine, and arms, ultimately reaching the hands.

 This alignment is crucial for movements like Ward Off (掤, Peng), where the energy from the feet is used to deflect or redirect an opponent's force.

2. Grounding and Rooting (根, Gen)

 The alignment of the wrist and ankle helps maintain a strong connection to the ground, ensuring proper rooting (根, Gen).

 Rooting allows the practitioner to absorb and redirect force efficiently, as the energy from the opponent is transferred through the body and into the ground.

 

 3. YinYang Balance (陰陽平衡, Yin Yang Ping Heng)

 The Three External Harmonies reflect the balance of Yin (陰) and Yang (陽) in the body. For example:

   When the wrist and ankle are aligned, the body is in a state of dynamic equilibrium, allowing for both yielding (Yin) and issuing force (Yang).

   This balance is essential for maintaining stability and adaptability during movements.

 4. Internal Energy (氣, Qi) Circulation

 Proper alignment of the Three External Harmonies facilitates the smooth circulation of Qi (氣) throughout the body.

 In the Commencement Posture (起式, Qi Shi), the alignment of the wrist and ankle ensures that the Qi generated from the soles of the feet can flow upward through the legs, spine, and arms, enhancing the effectiveness of the posture.

 

 Application in the Commencement Posture (起式, Qi Shi)

1. Starting Position:

    Stand with feet shoulder width apart, knees slightly bent, and arms relaxed at the sides. Ensure that the wrists are aligned with the ankles (手與足合, Shou Yu Zu He).

2. Raising the Arms:

    As you raise your arms, maintain the alignment of the wrists and ankles.

    The energy from the soles of the feet (腳底, Jiao Di) travels upward through the legs, hips, and spine, and is expressed through the hands.

3. Ward Off (掤, Peng):

    When performing a Ward Off, the alignment of the wrist and ankle ensures that the energy from the feet is transmitted efficiently to the hands, allowing for effective deflection or redirection of force.

 

 Why Align the Wrist and Ankle?

 Efficient Energy Transmission: Aligning the wrist and ankle ensures that the energy generated from the soles of the feet can be transmitted smoothly through the body and expressed through the hands.

 Improved Stability: This alignment helps maintain a strong root (根, Gen), making it easier to absorb and redirect force.

 Enhanced Power: By harmonizing the hands and feet, the practitioner can generate more power in movements like Ward Off (掤, Peng).

 

 Theoretical Foundations

1. Taiji Classics (太極拳經, Taijiquan Jing):

    The Taiji Classics emphasize the importance of alignment and coordination in generating internal power (內勁, Nei Jin).

    The Three External Harmonies are a practical application of these principles.

2. Daoist Philosophy (道家思想, Daojia Sixiang):

    The concept of harmony (合, He) reflects the Daoist idea of unity and balance between different parts of the body and the universe.

3. Chinese Medicine (中醫, Zhong Yi):

    The alignment of the wrist and ankle ensures the smooth flow of Qi (氣) through the meridians, promoting health and vitality.

 

In summary: The 外三合 principle emphasizes the coordination and connection of different body parts to create efficient and powerful movement in Tai Chi. The "wrist 合 ankle" connection is a specific example of this principle, highlighting the importance of coordinating the movements of the hands and feet to utilize ground force reaction and generate power. By understanding and applying the 外三合 principles, Tai Chi practitioners can improve their technique, enhance their power, and deepen their understanding of the art.

 

Conclusion

The Three External Harmonies (外三合, Wai San He), particularly the alignment of the wrist and ankle (手與足合, Shou Yu Zu He), are essential for efficient energy transmission, stability, and power in Taiji. By aligning these body parts, the practitioner can effectively channel energy from the soles of the feet (腳底, Jiao Di) and perform movements like Ward Off (掤, Peng) with greater efficiency. This principle is deeply rooted in Taiji theory, Daoist philosophy, and Chinese medicine, emphasizing the importance of harmony and balance in both martial and health practices.