Tai Chi has its core posture in the stance; a good stance generates enormous energy which vibrates through the body and the extremities, and produces maximum mobility and flexibility. It increases the healing effect tremendously which becomes potent on the body's systems. It also helps relax the upper body and the mind. When the body's weight is sinking into the feet pressing against the ground, it creates a slight flex in the tendons and activates the acupuncture point on the kidney meridian number one ( K - 1 ) on the soles of the feet, and develops rooting. The meridians correspond to the tendons, so the flex attracts a strong flow of Chi which travels down the corresponding meridians to the feet. This allows the exchange of energy with the Earth which can be used to heal one's body and others, and make spiritual connection with nature. If the stances are poor, e.g. too long, too wide or too low etc, all of the movements become clumsy, and the body eventually feels exhausted.

In Tai Chi stances the knees must always be bent slightly, and must not bend further than the toes. If the knees pass the toes, the body weight goes into the knees and creates too much tension on the knee joints. This also strains the muscles on the lower back and overuses the patellar tendons which connects the muscles from the femur or the thigh bone to the tibia or the shin bone ( the bone below the thigh bone ). This posture subsequently develops pain in the knees because the tendons are worn. Also this hinders the flow of Chi through much of the body. By not letting the knees pass the toes, the body weight is supported by the legs, and by the feet pressing into the ground. This position creates a slight flex in the leg tendons which draws Chi down the corresponding meridians, ensuring a strong circulation of Chi and blood to the legs. This also produces a lower centre of gravity and greater stability, and encourages the development of internal power in the legs. Furthermore, this helps activate the lower Tan Tien energy centre which is located approximately two fingers width below the navel and inside of the body. The Tan Tien is a holding place for an abundance of Chi that can be accessed at any time; to have a 'flow' of Chi from this area to other areas of the body.

During some of the kicks is the only time in Tai Chi the legs are locked straight. This flexes the tendons that run down the backs of the legs and draws Chi down their corresponding meridians. The body should be align so that there is a vertical line between the twentieth acupuncture point on the Governing meridian ( GV - 20 ) on the top of the head, to the first acupuncture point on the kidney meridian ( K -1 ) on the soles of the feet.

One of the most important principles of Tai Chi practice is to keep the spine staright, and the back relaxed. This entices the flow of fresh blood into the muscles, generates immense energy, and allows Chi to ascend up the spine through the Governing meridian to the head, and through every part of the body. This also avoids overuse and poor conditioning of the lumbar spine ( the lower back ). Pain in the lumbar spine can restrict activity and diminish quality of life. Keeping the spine healthy is vital to live an active life. Also this posture gives a sound structure and a better support that enhances mobility in the body, and flexibility in the extremities. This position cultivates greater power which emanates from the muscles of the lower back, and permits the entire body weight to be used efficiently in Tai Chi application with the support of the robust muscles on the legs that help transfer power, and provide strength for activities such as standing, walking and lifting that makes the legs strong. To straighten the upper spine, lift the head back and up, and pull the chin in slightly. By tilting the coccyx forward and under the torso, it would straighten the lumbar spine.

While the spine is straight, the chest should not be inflated. By keeping the chest hollowed, it causes Chi to sink to the lower Tan Tien, and relaxes the torso, the upper extremities and the mind. This generates substantial flow of Chi through the body. If the chest is expanded then Chi is blocked in the chest region, and it strains the muscles around the neck and creates tightness on the shoulder muscles. Nor should the chest do the breathing. If the chest does the breathing, it precipitates imbalance in circulation of Chi in most part of the body.

The tongue gently touches the roof of the mouth at the front. This tongue position helps better in relaxation, focus, and slowing down while practising Tai Chi forms, Qigong/Chi Kung, and meditation. This also creates a condition that one can only breathe through the nose. It is very important to breathe through the nose. This maintains the correct balance of oxygen and carbon dioxide in the blood. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption in the blood is decreased. This also makes the arteries and vessels carrying blood to the cells constrict and the oxygen in the blood is unable to reach the cells in sufficient quantity. When carbon dioxide is held longer in the lungs, the alveoli relaxes which results in increased oxygen absorption in the blood.

The shoulder has three joints that work together to produce astonishing mobility; it is the most mobile joint in the body. The muscles and tendons in the shoulder allow this mobility. For stability, the shoulder relies on muscles more than any other joint. problems in any of these areas can cause pain in the shoulder. In Tai Chi practice, the shoulders should remain relaxed, hung downward and a little forward to concave the chest slightly. This allows Chi to flow through the upper extremities and sink into the belly. If the shoulders are raised, this creates stiffness in the muscles of the shoulders, upper back and neck, because many of the muscles that work the shoulder originate in the spine and continue to the neck. This position also inhibits mobility in the upper extremities that result in the loss of power in Tai Chi execution, and ceases the flow of Chi to the hands.

The elbow provides maximum stability to the hand. This is because of the complex interaction of the elbow with the forearm and wrist. At the elbow, there are three bones and two joints. The bone of the upper arm meets with the larger bone of the forearm ( on the opposite side of the thumb ) that allows the elbow to bend and straighten. At the second joint, the smaller bone of the forearm ( on the same side as the thumb ) meets with the bone of the upper arm. This joint is complicated because the smaller bone of the forearm has to rotate , so that the hand palm can turn up and down. At the same time, it has to slide against the end of the upper arm bone as the elbow bends and straightens. This joint is even more complex because the smaller bone of the forearm has to slide against the larger bone of the forearm as it rotates the wrist as well. There are also the muscles that straighten the fingers and wrist which all come together in one tendon to attach in the elbow area. Problems on the elbow can affect the function of the hand and wrist. Tai Chi execution requires an effective use of the hands. Positioning the elbow in the correct angle in Tai Chi determines the amount of power transferred from the elbow to the hand. To transmit power into the hands, the elbows must remain far below shoulder-level. Even in Crane spreads wings, the elbow should not rise to shoulder-level, let alone above shoulder-level. If the elbow is elevated to shoulder- level it makes the muscles of the shoulder tense, and overstreches the muscles of the back. It interrupts the flow of Chi through the body and the upper extremities. If the elbows are below shoulder-level it is easier for the shoulders to remain relaxed. This results in tremendous flow of Chi to the upper extremities with power manifesting in the hands.

The arms should be moved forward until there is a continuous curve across the upper back and form, horizontally, the shape of an archer's bow, and with the elbows slightly bent. In Tai chi, to maintain flexibility on the upper extremities the elbows are never locked, and they should not be too bent, because this reduces the Chi flow. This position creates a space under the armpits about one and a half inches wide, so that Chi can flow freely through the shoulder joints and down the arms. If the undersides of the arms are touching the torso, the shoulder joint is closed, and it reduces flexibility on the limbs and the Chi flow to the upper extremities.

Throughout Tai Chi the tendons in the hands should be slightly flexed as if they are reaching out to grab an object, but the muscles should stay relaxed. The flex draws Chi down the meridians that correspond to the tendons, and creates a sensation of fullness in the palms and fingers. The hands are concave, and the fingers should not be touching each other. This posture activates the eighth acupuncture point on the pericardium meridian ( it can be located by bending the middle finger until it touches the palm ), which is used to emit Chi for both the healing art of Tai chi and in healing others. The thumb should be held away from the other fingers, and should remain relaxed. The web of skin between the index finger and thumb should be slightly strectched. This activates the fourth acupuncture point on the large intestine meridian ( it is located roughly in the middle between the index finger and thumb, and about two fingers width from the web of skin to the back of the hand ), which helps bring Chi from the belly and the lungs into the hands. The reason for having the fingers slightly flexed and extended in both Tai chi practice and healing posture is that it creates great strength along with an increased flow of Chi. With the hands and fingers in this shape, they are capable of emitting a concentrated flow of Chi which increases the healing effects on the subject.

Once these Tai Chi postures have been mastered one will enjoy practising Tai Chi forms, bringing tremendous health benefits for the body, mind and wellbeing. The young become strong and the not so young regain lost health. One will continue living an active life to the end. All of this is the result of the power of the flowing, spiralling and relaxed movements of Tai Chi.