Posture, Alignment and Balance in Tai Chi | Wuji Qigong Practice

Posture, Alignment and Balance in Tai Chi | Wuji Qigong Practice

Proper posture in Tai Chi is an internal skill involving alignment, balance, structural support, and whole-body connection. In this lesson, Susan Thompson teaches how the Dantian, scapula, kua, feet, and spine work together to create stable yet mobile movement without unnecessary muscular tension.

Through the practice of Wuji Qigong, Susan demonstrates how many practitioners unknowingly lift the arms through shoulder and deltoid tension rather than through connected body structure. By learning to organize the body from the feet upward, the arms become supported through coordinated body alignment rather than isolated effort.

This lesson teaches how the Dantian integrates the upper and lower body into one continuous structure. Susan also explains how the scapula participates in whole-body support, allowing the shoulders and arms to remain softer while maintaining stability and organization.

Kua positioning and pelvic alignment are explored in detail, including common mistakes such as leaning backward, collapsing into the heels, over-tucking the tailbone, and disconnecting the body’s center from the legs and feet. These corrections improve balance, mobility, posture, and structural organization for Tai Chi form practice, standing meditation, push hands, and everyday movement.

Throughout the full Wuji Qigong set, Susan teaches practical internal concepts including expansive energy, internal axis, scapula connection, feet-first movement, and structural softness held within alignment. This follow-along practice develops posture correction, body awareness, relaxed support, and connected Tai Chi movement through simple but powerful training.

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Key Terminology
Wuji Qigong (無極氣功) — Foundational Qigong exercises used to develop posture, alignment, balance, awareness, and whole-body coordination.
Dantian (丹田) — The body’s internal center used for coordination, integration, and whole-body movement support.
Kua (胯) — The inguinal crease and hip fold area that connects the upper and lower body while allowing mobility and force transfer.
Scapula Connection — Using the shoulder blades as part of the body’s structural support system to maintain connected yet relaxed arms.
Structural Continuity — Maintaining whole-body organization so support and movement travel through the body without collapse or isolated tension.
Standing Meditation (Zhan Zhuang) — A standing practice used to develop alignment, awareness, posture, and internal organization.
Time Stamps
00:00 – Warm-Up: Shaking Out Tension and Bouncing the Soft Tissues
00:40 – Dantian to Arm Connection: Integrating Upper and Lower Body
02:00 – Scapula as the Driver
03:00 – Center of Gravity and Kua: Finding Your Alignment Bubble
04:50 – Alignment Held Inside Looseness
08:00 – Wuji Qigong Follow-Along Practice
09:50 – Ward Off: Applying Posture to Movement
13:00 – Drinking Water: Internal Axis, Yin and Yang
21:30 – Ball Play: Expansive Energy and Scapula Connection
27:00 – Lotus
31:00 – Waving Hands in Clouds
34:50 – Competing Dragons: Stick Figure Axis and Soft Scarf
37:40 – Closing Standing Meditation

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