The Single-Hand Push is a basic technique in Taijiquan, often practiced as part of the solo form. Commencing with both hands in a high position near the chest, the practitioner slowly extends one arm forward and outward, akin to gently pushing something away, while simultaneously drawing the other hand downward towards the Dantian. This continuous, fluid motion embodies the principles of yielding and softness, cultivating balance, coordination, and inner stillness.
The Purpose of Single-Hand Push
The Single-Hand Push serves multiple purposes in Taijiquan practice: it builds up awareness for stable rooting through continuous weight transfer and rotation and engagement of the Dantian; improves body coordination by synchronising upper and lower limb movements; cultivates relaxation, breath regulation, and inner stillness through slow, intentional execution; and demonstrates defensive applications such as intercepting or redirecting an opponent's attack.
How to Practice
To practice the Single-Hand Push, begin with hands in embracing (Bao) position. Slowly extend your right arm upward while drawing your left hand downward, maintaining a slight elbow bend throughout. Execute the motion smoothly, coordinating breath with movement – inhale on draw, exhale on push. Alternate sides for several repetitions, focusing on continuous energy flow and calm mindfulness.
