Root Practice (Part 1) - Legs

“Root” practice helps to establish an energetic connection with the earth. This is the second Taoist secret, which was previously almost never mentioned in manuals published in the West. However, it is a key part of Tai Chi and Qigong exercises.

In fact, most of the “second treasure” exercises learned in previous lessons are somehow related to the “iron shirt” exercise. The latter is one of the forms of Taoist qigong, which promotes the development of internal strength. In the following weeks, you will learn more about the concept of “inner strength.” We began this lesson by studying the “fourfold breathing” exercise, with its help laying the foundations for mastering the internal energy of the body.

The rooting exercise represents the second aspect of inner strength. By doing it, we seem to put down roots into the ground; they “ground” us and make it possible to maintain contact with the outside world. The importance of this exercise cannot be overestimated. On a physical level, it teaches you to use earth energy (yin) to maintain good shape.

Taoists are far from opposing themselves to the surrounding reality and confining themselves to a narrow circle of personal spiritual interests. And yet, having reached a certain level, you will inevitably begin to engage in exercises to manage “spiritual energy”.
As a teacher, I can't help but remind you to "stand on your feet." The more firmly we “stand on our own two feet,” the easier it is to control spiritual energy (shen). The “rooting” exercise allows a person to remain “grounded” physically and emotionally. Mother Earth herself will support you and nourish you with her life-giving juices. Its energy makes the human body harmonious and improves its well-being. Having mastered the “rooting” exercise, you will be able to relax easily, strengthen your muscles, bones and tendons, and learn to maintain balance.

This week I will introduce you to basic physical rooting exercises. We will focus on the legs, through which “rooting” occurs. Studying this exercise on your own poses some difficulties. Therefore, I would like you not to neglect the details. In principle, the exercise technique itself is not complicated, but the conceptual approach to its development is difficult to perceive by people with a Western type of thinking. Once you have mastered the theory, you will be able to perform the exercise effortlessly. However, those few weeks during which you have been practicing Taoist yoga may not be enough to understand it conceptually. So, so that you don’t “drown” in the flow of unusual information, I will try to consistently, step by step, help your development.

In this lesson we will look at the structural features of the legs. There are nine key points on the feet that come into contact with the ground (floor). Taoists emphasize their importance in performing any form of Qigong or Tai Chi Chuan.

The first point is on the heel, the second - at the edge of the foot (at the level of the little toe), the third - on the convexity of the foot, below the little toe, the fourth - on the convexity of the foot between the big and second toes, the fifth - on the big toe, the sixth - on the second, the seventh - on the third, the eighth on the fourth and the ninth on the little finger.

This is not difficult to remember: five of the nine points are located on the pads of the fingers, starting with the thumb. All that remains is to remember the first four points. The exercise begins from the first point located on the heel. During one approach we will “root” one leg. Before starting the exercise, remove your shoes and socks.

1. Take any of the static poses you know. The legs are parallel to each other, the toes point forward. The weight of the body is on both legs. You can use the tree hugging pose.
2. The right leg is motionless. The heel of the left foot rests on the floor, and the rest of the foot is raised about 3 cm from the floor.
3. Bend your body slightly, moving your body weight onto the edge of your left foot.
4. Continue lowering your foot until the third point touches the floor.
5. Press the fourth point to the floor. Make sure that the points on the foot that are already pressed to the floor do not come off the floor.
6. Press your thumb into the floor.
7. Press the second finger to the floor without disturbing the contact of the remaining points with the floor.
8. Press the third finger to the floor without disturbing the contact of the remaining points with the floor.
9. Press the fourth finger to the floor without disturbing the contact of the remaining points with the floor.
10. Press your little finger to the floor without disturbing the contact of other points with the floor.
11. Lightly press the nine points onto the floor. Try to distribute your body weight evenly across all nine points. Relax your foot.
12. Repeat the exercise with your right leg.
13. Meditation while standing. After you have completed the “rooting” exercise on your left and right legs, take the starting position and stand still for several minutes. It is permissible to slightly rock the body back and forth, left and right. Slow rocking makes the body more receptive to the energy of the earth. Do one of the breathing exercises you know and meditate for a while.

Contacting the nine points with the earth and relaxing the body activates the yin power of the earth. Over time, you will feel the earth's energy entering your body through the bones of your legs. The exercise is not difficult, but effective. I imagine the energy activation as two waves: one moving from the heel to the big toe, and the other from the big toe to the little toe.
After just a few sessions, you will feel contact with the ground and a significant increase in your sense of balance. Having succeeded in bilateral exercises, move on to performing “unilateral” exercises.

Don't forget to tighten the sacrum and perineum. It should feel as if you are starting to sit up. Try to relax all the muscles and feel the bones and tendons. This task is the main one when performing the “second treasure” (jing) exercises.
The art of Tai Chi Chuan, not supported by knowledge, the practice of “rooting” and the ability to control inner strength, comes down to only a graceful dance.