To get from A to B in Tai Chi we do of course use our legs and put one foot in front of the other, but unlike our everyday walking which involves throwing our shoulders and torso forward and then getting one of our legs under us to prevent a fall, we "shift at the centre" and remain upright and balanced at all times.

In Tai Chi we raise one leg, straighten that leg at the knee, then by sinking into the standing leg - place the heel only down first, and then "shift" the our body weight into or above that leg; and we do not lift the following leg/foot until the leading leg is firmly planted flat on the floor and we are certain that we are properly set and settled.

Every forward step in Tai Chi 'goes through' Cat Stance. Thus I am inclined to say to students, "when in doubt, go to Cat Stance". I am further inclined to compare Cat Stance to a comma in written grammar. Cat Stance, blahh blahh blahh (move), Cat Stance, blahh blahh blahh (move), Cat Stance … and so on.

Later on in this syllabus I describe just how in Tai Chi we move from side to side, backwards and back at an angle but for now and as we approach the first moving posture of the Yang Long Form we should try to master the initial forward step as used in "Grasp the Sparrows Tail", the first moving posture found in the Yang Long Form I initially offer a few "Tai Chi Walking" exercises that concentrate most upon the legs and encourage good posture and physical balance.

Go to our NetGuide @ http://www.taichido.com/chi/netguide/forma1.htm for animated gif :
2. GRASP SPARROWS TAIL - WARD OFF LEFT and 3. GRASP SPARROWS TAIL - WARD OFF RIGHT.

The "left" in Cat Stance LEFT means that the LEFT LEG is the one that, when in stationary Cat Stance, bears only 30% of your body weight. This leg is placed a few inches ahead of the other. This leg, in this instance the left leg, is also called the Yin or (relatively) "empty" leg and the right leg is called the "full" or Yang leg. In follows that when in Cat Stance Right the right leg is then identified as the "empty" or Yin leg and the standing leg, "full" or Yang leg is now the right leg.

http://www.taichido.com/chi/netguide/stance.htm See "Cat Stance"

When we are stationary in Cat Stance our weight is distributed as described above but this of course alters gradually as we move.

Phase 1. Beginning to move forward from Cat Stance Left:
As we lift our left leg, the weight in or on it reduces from 30% to zero and at the same time the right leg goes from 70% to 100% "full".

Phase 2. Lift. We 'lift' (in this instance) our left leg as if we were a marionette/puppet and the only string being pulled is the single string connected to our knee. In other words, every muscle beneath the knee - including the ankle - is kept completely relaxed. So, as the leg is lifted, the foot leaves the ground heel first and as the leg is raised further the toes point downwards and the foot 'hangs' at an angle of about 45 degrees with the shin perpendicular. To get the feel of this, lift and lower your left foot in the manner described several times; imagining that your leg from the knee downwards is like a wet towel that you lift and lower. Keep your ankle completely relaxed throughout this phase/exercise. Remember to practice lifting and lowering your right leg a similar number of times.

Your standing leg, which in the case of Cat Stance Right is your left leg, must never become 'locked'. Even when stationary it should be bent a little at the knee - and when you raise the other leg off of the ground the standing leg you should allow your hips (and all above) to 'sink' further still. Practice 'raising one leg like a wet towel' whilst at the same time 'sinking into the standing leg' several times on both sides.

Phase 3. Extend. Raise your left leg so that the toes are about four inches off of the ground (with all beneath your left knee completely relaxed) and then raise or 'extend' the lower part of your left leg so that that leg is now straightened and at an angle of about 45 degrees. At the same time, raise your toes so that the (left) foot is at right angles to the shin with your toes pointing upwards at about 45 degrees and with your heel pointing towards the ground.

Phase 4. Sink. Keep your upper body upright and with you gaze fixed on an imaginary point at eye level and, with your left leg still extended as described above, 'sink' into your (right) standing leg and bring your left heel gently to the floor. Continue to 'sink' into your (right) standing leg until the point that you feel able to begin to shift some (up to 30%) of your body weight into or over your leading (left) leg.

http://www.taichido.com/chi/netguide/stance.htm See "Heel Stance"

Phase 5. Shift. Note that upon completion of phase 4 as above, your feet make contact with the floor on three points; the heel and ball of your standing right foot and the heel (only) of you left leg. Whilst keeping your upper body upright, imagine now that your feet can operate like the base of a rocking-horse (or rocking chair) and, by "shifting at the center", with your belly or Hara being that center, shift your weight gradually from your back (right) leg into or over your leading (right) leg by lifting the heel of your left foot and, with the same increment, lower the ball and toes of you right foot. Practice 'rolling' from the heel and ball of your left foot, lifting that left heel and then shifting ALL of your body weight into the whole of your right foot. 'Roll' back and forth several times and repeat this exercise a similar number of times with the left being the standing and the right being the leading leg.

Phase 6. Transfer. There comes a point when 100% of your body weight has, by 'shifting at the center', been transferred into you leading leg. When at this point, raise right (following) foot just an inch or so off of the floor and, with the ankle relaxed, bring that foot alongside - on just an inch or two ahead of your standing left foot and take up the position of Cat Stance Right.

Phase 7. Ending in Cat Stance Right. The "right" in Cat Stance RIGHT means that the RIGHT LEG is the one that, when in stationary Cat Stance, bears only 30% of your body weight. This leg is placed a few inches ahead of the other. This leg, in this instance the right leg, is also called the Yin or (relatively) "empty" leg and the left leg is called the "full" or Yang leg. Once you get to Cat Stance Right remember to 'sink' into your standing (left) leg.

http://www.taichido.com/chi/styles/walking.htm