Some of my newest students have been working on Tai Chi Walk so I thought it'd be a good time to touch on the subject.
Tai Chi walk is the next step in training I give my students after Zhang Zhuang* practice. As previously stated Zhang Zhuang teaches the student about establishing a stable center, therefore the next step is learning to move in the four cardinal directions while maintaining that stability.
Initially, this proves to be a very difficult progression for most students and entails a LOT of practice. To help them in said practice I'll detail just how it is performed.
For now I'll be focusing on the first direction I train my students in, forward. To begin they let their weight sink onto one leg, emptying the other of weight. (It is important that both knees stay bent at this point.) Next they stretch out the empty leg letting it land heel first in front of them, it's important to note that the foot seems to land slightly outside so as to maintain the width between the feet (remember, shoulder width apart at all times). Once the heel lands the weight is slowly, gently transferred onto the forward leg as the back leg's knee straightens (driving the body's weight forward). The forward knee should be bent, without moving farther forward than the toes. The student should now be in gongbu or bow stance. The weight should be about 70% on the front leg and 30% in the back.
Then the hips will rotate, from facing straight ahead, 45 degrees into the direction of the lead leg (ie if your front leg is the left leg you rotate your hips 45 degrees to the left). The power for this rotation again comes from the rear leg. The toes should dig into the ground (like you're squishing something) and the rear heel is elevated, pivoting on the toes. It is vital at this point to shift all of the body's weight onto the front leg (emptying the rear leg of ALL weight) and immediately lift the back leg, bringing it forward free of weight. In this way the practitioner's body will be in a mirror position from what he/she began in. It is very important to always keep the lead knee bent once the weight has been placed on it, otherwise the student's body will bob up and down and they'll likely lose their balance.
After the movement is complete simply repeat on the opposite side to continue moving forward.
Here's a video link on how the forward stepping is performed.
*For more on Zhan Zhuang.
