Taiji Cat Walking Step 太极猫行步

by Mei Yingsheng and Ted W. Knecht

The Mao Xing Step, also known as the Cat Walking step, is a very important component of Tai Ji Quan. At present, most Tai Ji stylists are unaware of its practice. This is due to unknown reasons for the disciples of the Late Yang Cheng Fu incorporated this walking step to the traditional Yang long form. This article has been translated from a thesis written by Dr. Mei Ying Sheng to explain the importance of the Mao Xing Step. Dr. Mei is a Doctor of Western and Traditional Chinese medicine and is a a disciple of Grandmaster Fu Zhong Wen of Shang Hai, China.

The term Mao Xing Step has been used since the publication of Yang Cheng Fu's book entitled, The Practice of Tai Ji Quan. In the book he stated that "the legs should be based upon Yin and Yang with the legs rising and lowering like a walking cat." Master Wu Yu Xiang wrote in his book, Essentials of Free-sparring, that one should "step like a walking cat and issue power (jin) like weaving silk."

In the traditional 108 posture Yang Style Tai Ji Quan fist set, postures such as Left Ward-off in Grasp Sparrow's Tail, Step Forward, Parry and Punch and others contain the Mao Xing Step. Altogether there are 58 times where the Mao Xing Step is carried out within the form. The step should not be restricted to only the open-hand form, but also should be incorporated into the Tai Ji Straightsword, Tai Ji Broadsword, and moving Push-hands. Consequently, this step is a very essential part of Yang Style Tai Ji.

Health Benefits of the Mao Xing Step

The Mao Xing Step is performed by the movement of the waist and spine. Within the process of the motion, all of the muscles below the rib cage are exercised as if twisting a wet rag. Based upon this phenomena, the Mao Xing Step will produce beneficial physicological responses in the body.

One of the most beneficial physicological responses to occur with steady practice is the improvement of blood circulation to the lower extremeties of the body. The Mao Xing Step will allow the leg muscles to contract and expand much more affectively than ordinary walking. This will, subsequently, allow blood from the heart to flow more freely through the legs. The Mao Xing Step can function as a gentle massage which will increase the elasticity of the blood vessels in the legs and feet. The increase in elasticity of the blood vessels will benefit those with high blood pressure, arthritis, and as an aid to increasing one's lifespan. Based upon the author's more than 40 years experience in the practice of Western and Traditional Chinese medicine and Yang Style Tai Ji, daily practice of the Mao Xing Step will effectively regulate blood pressure in both middle-aged and elderly people.

Research has shown that the heart rate of Tai Ji practioners is slower than those of the same age group who do not practice the art. Recent medical research has also shown a coorelation between heart rate and longevity where a slower heart rate will allow the muscles of the heart to relax a longer period of time thereby allowing the muscles to obtain sufficient rest and blood.

The Mao Xing Step is very beneficial for the waist and abdomen. The motion of the Mao Xing Step will not only gently relax and turn the waist, but will also exercise the abdomen muscles in all directions. The overall movement will improve the internal and external muscles of the waist and abdomen by strecthing and strenghtening.

Method of Practice

The Mao Xing Step should be one of the most basic components incorporated into one's Tai Ji practice. The method of practice is as follows:

Begin in a left front bow stance with the upper body erect. Place the hands on the waist, and visualize a bowl of water on the top of one's head to aid in proper alignment of the Bai Hui acupoint located on top of the head and the Hui Yin point between the anus and the reproduction organ. This imaginary straight line should remain straight during the entire stepping process. The hips should be relaxed and rounded. The left front leg holds 70 percent of one's body weight while the right back leg holds the remaining 30 percent.

The waist sinks downward and rotates to the left. The left hip sinks inward and slightly turns outward. The toes of the left foot rise up and turn out 45 degrees still maintaining 70 percent of the weight on the leg; afterwhich, the toes lower to the ground. The force (Jin) is spiraled into the ground. After stabilizing the left leg and one's center, the right leg relaxes as the hips are used to raise the heel of the right foot.

The toes of the right foot naturally hang down approximately two millimeters above the ground as it slowly moves to the front.

The right foot passes approximately five millimeters away from the inside of the left foot.

The joint of the right hip is used to carry the right knee and toes, in a relaxed manner, to the front.

Still maintaining one's weight on the left leg bring the right leg to full extention as the toes rise upward. The heel then lightly touches the ground.

The toes of the right foot slowly lower to the ground as the knee of the left leg straightens thereby exerting a forward force. The lower half of the right leg is vertical to the ground to form a right front bow stance.

Important Points: The line of motion of the right foot is an inward arc from a left front bow stance to a right front bow stance. The Mao Xing Step should be performed slowly and evenly while keeping in accord with the requirements of Tai Ji Quan.

In general, the degree of difficulty to correctly perform the step is relatively high and the physical benefits are great. The entire body will perspire and become hot only after three minutes of continuous practice. Most beginners will find that after three minutes, the muscles of the legs and back will be sore the following day. The soreness will disappear upon continued practice of the step. After the Mao Xing step has been mastered, hand postures can be incorporated with the step and performed as single exercises such as Brush Knee with Twist Step. However, the prime goal is to be able to perform the Mao Xing Step in all moving sequences within the form.