Sinking the Elbows and Shoulders in Tai Chi Chuan

In this in-depth lesson of approximately one hour and fifty minutes, Adam Mizner addresses one of the most important yet commonly misunderstood principles in Tai Chi Chuan: sinking the elbows and setting the shoulders.

Many practitioners work hard to generate power from the legs, waist, or dantian, yet struggle to transmit it through the arms. When the shoulders are tense or the elbows are poorly aligned, the structure disconnects and power is lost at the final point of contact. This lesson addresses that gap directly. Adam demonstrates how to release tension in the shoulders, sink the elbows, and connect the arms to the body, so that movement becomes integrated through the whole structure rather than isolated in the arms.

The instruction proceeds through clear demonstration and practical exercise, covering the release of the shoulder mechanism, the natural sinking of the elbows without collapse of structure, the connection of the arms to the torso and lower body, and the common mistakes that block internal connection. Adam also demonstrates a partner testing method by which a practitioner can confirm that the shoulders and elbows are correctly aligned.

By the end, the student has a deeper understanding of how the arms connect to the body in Tai Chi Chuan, along with practical tools that can be applied to training immediately.