The whole body should be light and agile when you move. The entire body should be fully connected.
一舉動，周身俱要輕靈，尤須貫串。 – The Theory of Taijiquan by Zhang Sanfeng
Light & Agile Drill #1 – Solo Practice
Wiggle, wave, twist & turn every millimeter of your body from your toenails to your fingertips.
Do it slowly.
Do it while walking, standing, sitting. Do it with any Tai Chi forms and postures you know.
Look for any stiff or awkward spots. These indicate errors.
Relax and adjust your posture until these errors disappear.
Light & Agile Drill #2 – Partner Practice
Have a partner push and pull you from all angles and directions.
Do it slowly.
Do it while walking, standing, sitting. Do it with any Tai Chi forms and postures you know.
Let your partner make contact. Move softly in response.
If your partner feels resistance to their pulls or pushes then your movement is not yet light and agile enough.
Relax more, adjust your posture & SLOW DOWN (you and your partner) until the errors disappear.
Increase the speed and difficulty as you gain skill.
What does Connected mean in Tai Chi?
Connection in Taijiquan means your entire body is working together.
For example, if you push, your entire body should be aiding the push.
Legs, toes, waist, etc.
If your toes are not adding power then you have a connection error.
If any of the power generated by your toes is lost at the knee, waist or shoulder then you have a connection error.
Connection errors limit mobility, reduce power & increase risk of injury.
How to be connected:
Poor posture and tension are the most common causes of a break in connection.
Focus on deeper relaxation.
When any part of your body moves the rest of your body should move with it.
Do this with the light and agile drills. Any stiffness you find is causing connection errors as well as limiting your ability to be light and agile.