Footfulness For Geezers

It is good to focus on the feet. Make sure they are stable. Keep your center of gravity between them so they support your weight. If your center of gravity moves outside of your feet that adds torque and makes it harder for the feet to support your weight. If your feet are not set the angle of the ankles also increases the torque. Either will make balance more difficult and a fall more likely. So focus on the feet, soles in particular. Let your weight sink into the soles of your feet. Let your center of gravity sink into your pelvis. This will minimize torque and maximize stability.

To get up from a chair be mindful of where your feet and center of gravity are. Plant your feet flat and bend your knees slightly. Grasp the arms of the chair and bring your center of gravity forward to a point between your feet. Push down with the soles of your flat feet as you straighten your knees and leverage off the arms of the chair. Come to a rest in the standing position and let your weight sink before you take a step, or pivot your hips or shoulders to one side.

The technique for the simple wu chi position of zhan zhuang I recommend is along these lines. Feet flat parallel shoulder width apart. Bend your knees slightly and let your weight sink into the soles of your feet. Straighten your back and let your arms hang straight down, hands close to but not touching the legs. Hands can be facing in, out, forward, or back. Shoulders very slightly rounded. Breathe through your nose, tip of the tongue on the palate by the front teeth. Mouth can be slightly open. Belly rises on inhale, falls on exhale. Relax as much as this posture allows. Straighten the neck and tuck your chin slightly so that your eyes are focused on the ground 15-20 feet ahead.

Wu chi will tax muscles, tendons, and ligaments from the feet up the legs through your core and torso to the shoulders. Which ones depends on your fitness. Maybe you'll have a trouble spot which will force you to quit after 30 seconds. Maybe you'll be able to go 5 minutes without much discomfort. Either way it is very unlikely that you can go 5 minutes in good form without any discomfort. Keep practicing, several times a day, for a few weeks and you will get to that point.

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