In Tai Chi, proper alignment of the hips, kua and pelvis is crucial to generate power, improve postural health, organ health, not to mention how well we are able to breathe through the diaphragm above. When these structures work in harmony, a mechanical bridge is created that allows an effective transmission of force between the upper and lower body. Our movements become strong, rooted, balanced, and well-coordinated.
To better appreciate this dynamic, let’s briefly review the important anatomy at play that connects these structures.
Unlike the knees and ankles, the hips are ball and socket joints. This means they allow complex rotational movements in every direction possible. The hip is a joint found between the head or ball of the femur (upper leg bone) and the acetabulum (its adjacent socket). What is essential to realize is that the socket itself belongs to the pelvis (see diagram). This means that each time we move our hips, we are simultaneously creating a secondary movement of the pelvis (and the reverse is also true). This understanding is fundamental to our Tai Chi practice.
What is the kua and how does it differ from the hip joint?
In western terms, the hip refers to the outside area where the joint actually is. In Tai Chi and martial arts terms, however, the kua refers to more than the hip joint described. Rather, it denotes the entire inner aspect of the groin area (inguinal crease) that follows the inguinal ligament (see image). It is an important region with an oblique line that spans from the anterior superior iliac spine (ASIS) of the pelvis to the center middle at the front of the pelvis (pubic tubercle).
Within the inguinal crease (kua), we find the largest number of lymph nodes in the body, along with the femoral artery, vein and nerve: all critical tissues that contribute to our immune and circulatory health. From a soft tissue perspective, this region contains some of the strongest muscles of our body, including the fascia of the psoas muscle, one we regularly rely on in our Tai Chi practice (Refer to Tai Chi Health Benefit Themes: The Mighty Psoas Muscle & Seat of the Soul – Part 1 – Master Moy’s Tai Chi and Tai Chi Health Benefit Themes: The Mighty Psoas Muscle & Seat of the Soul – Part 2 – Master Moy’s Tai Chi). If our psoas is tight from a prolonged sitting posture, for example, we will have difficulty opening our inguinal crease (kua).
And now let’s understand some dynamics of the pelvis.
Since the pelvis is the structure that connects the spine to our legs, its position in space will immediately affect the quality of force that can be transmitted between the upper and lower body (see images). What does this mean?
In Tai Chi, we are aiming for a neutral pelvis. This means the pelvis is not excessively tilted forward nor backwards, it is level and balanced (of note: the anatomical baseline is a slight 10 degrees forward tilt in women and 5 degrees forward tilt in men, although this may vary by individual body type). A neutral pelvis is one that is kept aligned with the spine line above as well as our center of gravity below at the sacrum. This posture allows for proper balance, stability and weight transfer as we move. Any excessive forward or backward tilt (even sideways tilt) of the pelvis will throw this alignment off and test our ability to move efficiently during the set, causing us to occasionally lose our balance.
Within our practice, maintaining a neutral pelvis is a wonderful challenge for us. As we move, we are constantly called to adjust our postural alignment to remain over our center of gravity, especially when we attempt any single leg stances. We use self-awareness to learn which postures to adopt with this specific intention in mind. As a result, we are able to perform a variety of complex, dynamic motions that are balanced and smooth, yet rooted and powerful at the same time. This is precisely why Tai Chi has consistently been shown to reduce fall risks, a significant health benefit, especially as we age.
Understanding the connection of the hips and kua to our pelvis in Tai Chi.
Without the integration of these three structures in our Tai Chi practice, our upper and lower bodies would have difficulty achieving the results we are hoping for.
When our hips and kua are open, stable and relaxed (especially at the psoas), it is easier to have a neutral pelvis. A very slight posterior tilt, with tailbone dropped, will open the kua more easily for us. When this happens, the pelvis and spine remain aligned over our center of gravity, allowing the upper body and torso to move and turn as one harmonious unit, in fluid, balanced motions sitting on top of the legs.
When we consider the lower body connection, a neutral pelvis and level hips enable us to push our weight into the feet, generating a strong rooting force. Incorrect knee actions are important to avoid here as twists or collapsing forward can easily throw the hips out of alignment at the femoral head, closing the kua and altering the position of the pelvis. A similar issue can occur when the angles of our feet are excessive in either direction as this torsion will affect the mechanical response of the hips and pelvis above. These elements are particularly relevant to keep in mind when performing our toryus.
What happens with excessive forward or backward pelvic tilt?
In addition to the various consequences of misalignment just described, one must also consider how the several pelvic organs respond as we move. When our pelvis is kept neutral, our organs are stacked as they should be, rather than being collapsed or restricted by a poor posture. By giving them the space they need to freely receive the blood and nutrients they need, we are promoting optimal health and vitality. And in Traditional Chinese Medicine, our energy centers remain open and receptive to the wonderful flow of Qi we wish to embrace.
Thank you, Master Moy for this timeless gift of Tai Chi!
The Hips in Tai Chi | How to Align your Pelvis Martial Arts
Tai Chi Health Benefit Themes: Dantian and Mingmen in Tai Chi – Master Moy’s Tai Chi
Copyright ©️ 2026 Lila Zitouni
Translation by Jordi Awarita, Cathy Filion