Finding Fangsong
The Concept of Sinking Energy into Dantian (氣沈丹田: Qìchéndāntián) for True Relaxation (放鬆: Fàngsōng)
in Chen Family Taijiquan
by Bosco Seung-Chul Baek with Andy Loria and Sang Han
Taijiquan requires practitioners to develop a specific type of relaxation called “fàngsōng (放鬆 – now
commonly written 放松)”. To realize this concept, it is necessary to approach it from fundamental methods. In
order to understand “fangsong,” we need to look at the method of “qìchéndāntián (氣沈丹田)”, which is
translated as “sink energy into a dantian (丹田) area”. The dantian is located approximately 1.5 inches below
the navel (though it varies slightly with body types). To achieve qichendantian, and subsequently fangsong,
there are two steps that we can use to prepare our body and mind. The first step is “external preparation.” First
of all, let us review requirements of the standing post (站庄: Zhànzhuāng) as taught by Master Chen Bing.
(Order: head to toe)
1. Lightly close the chin toward the chest to relax the neck. (虛領頂勁: Xūlǐngdǐngjìn)
2. Naturally open the jaw, place the tongue behind the front teeth at the upper palate, and keep the lips closed
(and relax facial muscles, especially the brow).
3. Relax the diaphragm (含胸: Hánxiōng) to make the upper chest empty (上虛: Shàngxū) and have a lightly
rounded upper back (拔背: Bábèi).
Note. In general,“make the upper chest empty and the legs full (上虛下實: Shàngxū xiàshí) as a combination”
and “relax the chest and have a rounded upper back (含胸拔背: Hánxiōngbábèi)” are commonly used key
sentences.
4. Relax the waist (鬆腰: Sōngyāo) and keep straight line of the back and the body (立身中正:
Lìshēnzhōngzhèng).
5. Center the coccyx and sink it downward (尾閭中正: Wěilǘzhōngzhèng).
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6. Fold and relax your hip joint. (鬆胯: Sōngkuà).
7. Make the legs full (下實: Xiàshí).
8. Maintain stability in both feet on the ground (沈根: Chéngēn).
9. Inhale when raising the arms and exhale while hanging them in front of chest. Keep shoulders and elbows
relaxed. (沈肩墜肘: Chénjiānzhuìzhǒu)
10. Finally, breathe naturally (自然呼吸: Zìránhūxī) and relax deeply (鬆: Sōng).
The second step is “internal preparation.” After the posture is aligned, balanced and relaxed, move on
to the intention. First, you need to calm down and try to feel comfortable when you are doing the standing post.
No matter your body type or condition, you can feel calmness after a few practices. This is a very basic
understanding of relaxation by intention. Deeper relaxation can be achieved by a deep mental calmness. Once
body position and balance is achieved, light intention should be placed within the dantien in order to develop
whole body connection through the dantian center. The basic requirements trained in standing post should also
be applied to all aspects of Taijiquan training. Grandmaster Chen Xiaowang refers to this as the “one-posture
principle.”
Returning to the external preparation, the first requirement on the list is how to relax the neck and open
the vertex (百會: Bǎihuì). Master Chen Bing states; “Suppose that somebody is pulling up your head to the sky
and pulling down your sacrum to the ground. If done, you will feel an expansion through your spine, which can
have secondary health benefits for the back and spine. We can state that relaxing the neck is closely related to
sinking the sacrum downward.” In order to do this, it is required to close your chin a little bit at first and
maintain this vital point. It should be done naturally.
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(Andy Loria is doing the standing post.)
The second requirement closely follows the neck relaxation. Grandmaster Chen Xiaoxing states “A
tongue is a switch to connect your energy. The tongue must contact the upper palate while training.” The third
requirement is sinking energy in the upper part of the body to the lower part of the body by relaxing the
diaphragm. Upon accomplishing this third requirement, you will feel that the upper chest and the upper back
will be relaxed and that your thighs bear more weight of the upper body. It is quite normal to feel a burning
sensation inside or outside of the thigh.
The fourth requirement addresses back alignment and is very closely related to fifth requirement. These
two requirements are connected to achieve opening of one important region of the meridian pathways called
mingmen (命門: Mìngmén). The mingmen region is located between the second and third lumbar vertebra and
is considered to gain pure life energy when it is open. The ideal external alignment of the back should be
straight without concave or convex curvature. However, it is not absolute because some people have a naturally
straight back while some people do not. The relaxed waist helps sink the sacrum and properly align the coccyx.
A sunken sacrum and centered coccyx (尾閭中正: Wěilǘzhōngzhèng) are very important requirements to open
the perineum (會陰: Huìyīn), and help connect energy (氣: Qì) from the center on the vertex (百會: Bǎihuì) to
the perineum (會陰: Huìyīn.)
(Comparison of more and less correct: On the left, a relaxed and sunken diaphragm lightly concaves the chest,
sinks the sacrum, opens the mingmen and allows qi of the torso to efficiently circulate through the dantian. On
the right, the diaphragm is not sunk and the qi cannot move out of the upper chest. The result is a stiff waist,
closed mingmen and stiff dantian and kua.)
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The sixth requirement is more difficult to describe because the execution is very sensitive. To fold and
relax the hip joint (胯: Kuà) requires relaxation of discrete muscle groups around the pelvic region, including
those in the inguinal groove, buttocks, hip and in the lower back. Bending your knees helps to relax the
muscles around the hip joint, which must be as relaxed as possible. Flexion of the hip creates a fold between
the pelvis and the leg. Basically, the entire pelvic region should be sunken like the weighted end of a plumbbob (weight tied to the end of a string) to expand the spine. For better understanding, we can pick three
landmarks (ear, shoulder and hip) to check the correct side alignment. Ideally, these spots should be positioned
on a straight line and they help keep your body straight (立身中正: Lìshēnzhōngzhèng), while performing the
standing post (站庄: Zhànzhuāng) or any form movements.
(Even while “leaning,” all requirements must be maintained. This picture is an example of a good posture of
Xiexing (斜行: Xiéxíng) of Laojia Yilu (老架一路: Lǎojià Yīlù) - Move Obliquely of Old frame first road.)
In fact, the fifth and sixth requirements are closely related because these principles must be performed
consecutively. If the first to the sixth requirements are accomplished, dynamic energy will be greatly enhanced
and communicate with the dantian. This state is called “Sinking energy into dantian (氣沈丹田:
Qìchéndāntián)” and is the most important quality to achieve true relaxation (放鬆: Fàngsōng) in the Chen
Family Taijiquan system. If this state is realized, the rest of the requirements will be accomplished. However,
we need to remind ourselves to relax areas such as the shoulders and elbows due to accrual of tension.
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(Sang Han is doing Middle Tray (中盤: Zhōngpán) of Xinjia Yilu (新架一路: Xīnjià Yīlù) – Middle Tray of
New frame first road. This is a good posture by front view)
(Comparison of the good and the bad from side view: On the left, the posture is stable and aligned to sink and
cultivate energy. However, the posture on the right is not correct due primarily to the improper folding and
alignment of the hip.)
Practice and mastery of the key requirements prepares the body and intention for the true relaxation
known as fangsong (放鬆). Actually, fangsong does not only mean relaxation. There is more than the literal
meaning, which contains all requirements in Taijiquan practice. The concept of fangsong has to be applied to all
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aspects of Taijiquan practice; the standing post, forms, weapons and push-hands. If all principles that lead to
qichendantian and fangsong are conducted within any movement or posture, it yields a “natural” balance of Yin
and Yang. There is a saying in the Chen Family, “If someone understands the true meaning of fangsong in
Taijiquan, he would be invincible.”
(Bosco Baek and Sang Han are training push-hands. All requirements must be maintained while performing any
push-hands practice; otherwise this practice will be just wasted time.)
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
Note: This article was originally published by the Inside Kung-Fu magazine in the issue of Februrary
2009.
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