Hi All: I had very many questions today but I know I often write at length on RA and didn't want to unleash loadsa Qs today. Also I kinda had to finish off a family meal 18.00-ish GMT so I bowed out earlier than I would've liked. Next week I'll manage time a bit differently because Sonny's insight is SO, SO valuable! So yes, on this side of the pond (and indeed the North American continent -- my family and I did LA to NYC overland last summer, staying a while at Berkeley, where I have family) it is winter coming into spring, and we're coming up to the Equinox, that means a lot here because even southern England (we're on the Sussex coast) is only a bit further south than Juneau, winters get depressingly dark. And whereas as a kid in the '60s I remember snow drifts, global heating now makes winters very, very wet. I can't wait for the ground to dry out -- ironically in January I could do much better outdoor practice up in northern Scotland 600 miles further north than here because although it was much colder, it was also much drier! So to follow up on what other's said today: YES ROOTED ALCHEMY IS AWSOME, genuinely life changing far beyond my initial expectations of an "online Tai Chi course". At 66 I thought I'd explore Tai Chi because I thought it was good senior keep fit. Following a bit of a Fall health crisis due to a perfect storm of weight gain, high blood pressure, joint pain, and poor circulation resulting from retirement laziness. OMG how my eyes have been opened! And my horizons broadened! I no longer see it like that, "senior keep fit" at all: rather I'm revisiting skills, capabilities I've not explored since I was in my early 40s, indeed earlier. The transformation in a short timeframe not just in terms of physical fitness (short of some unforeseen health disaster over which I have no control I can see my way clear to a fit and active next two plus decades), but also in terms of mental wellbeing, mindfulness, and groundedness. I've also shed 12 kilos, and am taking my practice horizons well beyond "senior keep fit"! Sonny's multidisciplinary experience starting with Western sports, Master level skill across several martial arts disciplines, clear, witty and apt communications and teaching skills, insights into Chinese language and culture, and the very neatly curated online interface and community focus of the Rooted Alchemy team are really something very, very special.

Any pointers on feet, direction, posture, or anything else would be very helpful.

I have a question about Golden Rooster posture. Should the raised leg stay at hip level like 90 degrees, or is it acceptable to lift it higher than 90 degrees? I notice that when I lift my leg higher than hip level, I feel stronger core engagement, but my Tai Ji line tends to lean backward a little bit although I try to stay upright. Also, what are some practical tips to improve balance and stability in one-legged postures like this so I feel less wobbly?

We’re excited to open a new space in our community: Posture Lab — a focused area for refining your form and deepening your understanding of movement. 🔎 What is Posture Lab? Posture Lab is a space where you can share a photo or video of your Tai Chi or Qigong practice if you’d like more intentional guidance from Sonny. Because we practice online and can’t always adjust you in person, this space helps bridge that gap. Small adjustments can often create profound changes in how the body feels and moves. It’s designed to help you: - Refine alignment - Improve structure and balance - Understand principles more deeply - Connect posture to internal concepts like Song (松, relaxation), rooting, and center ✔️ How to Use It & Maximize Your Practice To get the most out of Posture Lab: - Upload a clear photo or short video (side view, front view, or both — even better!). - You can focus on one movement or posture at a time, or share a full sequence like the Beijing 24 Form. It’s completely up to you — the goal is to support your practice and study. - Share what you’re experiencing or unsure about. After receiving guidance: - Revisit the movement slowly. - Apply one adjustment at a time. - Notice how it changes your sensation, balance, and breathing. 💡 Example You might post a short clip of your Horse Stance and say: “I feel centered, but my thighs burn quickly and my shoulders feel tight.” Feedback might explore: - Knee tracking over the toes - Pelvic position - Shoulder relaxation (Song) - Weight distribution through the feet Often, one small structural shift can reduce strain or discomfort significantly. Posture Lab is a supportive space where you can study your own practice with curiosity and thoughtful exploration. Sharing your practice supports not only your own growth but also helps others learn through observation. This is an intentional space where you can deepen your study of Tai Chi and Qigong online and build a stronger relationship with your body and the way you practice.