The Internal Power Training Blog

Check out the latest info and research from Coach Chris' explorations in the Subject of Internal
Power.

Controlled by the waist

on November 20, 2015 in Alignment, Body Training, Connection, Fascia, Joints, Nei Jia by Chris

"rooted in the feet,

generated from the legs,
controlled by the waist, and
manifested through the fingers."
Tai Chi Classics.

This famous verse from the Tai Chi Classics identifies how the various parts of the body act in
unison with each other to produce whole body connected power. One of the really interesting
and often misinterpreted areas of the body for study is the waist. Some people consider this
the pelvis, some the ‘hips’, some the area between the lower ribs and the iliac crests, but we
can actually look at the muscle groups associated with ‘control’ to better understand why it is
so important to the internal artists.

The Yao or waist in this sequence can be thought of as the Lumbar spine, Thoracolumbar Fascia,
psoas and the associated muscle groups. The lumbar area of the spine can be considered a
nexus or junction box for many of the bodies muscular and connective tissue groups. The
Thoracolumbar Fascia connects the hips and the pelvis to the lumbar spine and the thoracic
spine and is composed of a thick sheet of connective tissue, almost like a leathery saddle. The
material is linked to the other areas in the body such as the cervical fascia all the way to the
Cranial Region and is truly a link of the lower and upper halves of the body.

In addition to the linking of other sheets of fascia the Thoracolumbar is directly connected to
the transverse adbominis, the internal obliques and the quaratus lomborum muscles which
provide a range of fundamental functions like ‘core’ stability and intrabdominal pressure
control. (gracovsky 1981). More over, action in these muscles will have a tensioning impact on
the Thoracolumbar which will have a consequence throughout the body.

To the internal power practitioner this whole system is central to connecting the lower and
upper halves of the body. The action of the hips or Kwa has a direct relationship with these
tissues in the lower torso which, in turn, have a direct relationship with the tissues of the upper
torso leading into the arm bridges. So this area is ultimately pivotal in controlling the action
from the hands to the ground and from the ground to the hands.

"controlled by the waist”

So we can say that this area is a junction between the upper and lower halves but there is
slightly more to it than that. This area is also responsible for the stability of the torso, especially
in relation to the position of the legs. Lets look at some of the primary muscle groups found
around the waist and their function.

Psoas & Iliacus - The psoas major and minor are fundamental muscles to the internal arts adept.
They connect the lower part of the spine to the pelvis and femur. The Iliacus is somewhat
related to the actions of the Psoas and connects the iliac crest to the Femur. These muscles are
directly related to Lumbar Mobility and to the position of the pelvis. In addition to this, both of
these muscles are also fundamental to us being able to work with our kwa correctly.

Erector spinae and Multifidus - This muscle group runs from the back of the pelvis up along the
vertebral column. This group is a bundle of muscle and tendon and its roll is in back control and
side to side rotational controls.

Internal Oblique - This muscle constitutes the sides of the waist. It is closely linked the
breathing cycle working in harmony with the Diaphram. It is also one of the major muscle in the
side chains of the body, controlling side bending misalignment etc.

Transverse abdominis - This is a very important muscle of the waist and front of the body. Again
providing pelvic stability as well as abdominal control.

Pelvic Floor - The muscles of the lower torso that are utilized in the stabilization of the lower
core.

There are other important muscle groups as we move up and down the chains, from the
intercostals in the ribs to the adductors in the upper thigh. It is very important to remember
that all muscles are rarely utilized in isolation when training for IP instead they are part of one
big web.

As you can see the classical definition for the muscles highlighted is mainly one of stability and
control. Especially in relation to the pelvis, the top of the legs and spine. Hence their relevance
to the very clever classical phrase:-
"controlled by the waist"