The Three Nail Theory

When learning and practicing tai chi, we know that the feet ground us to the earth.  The feet are our base and the foundation to our movements.  When the feet are grounded (or rooted), we are more likely to relax so our movements are soft, flowing and balanced. 

Grandmaster William C. C. Chen identified 3 points on the soles of the feet, calling them the ‘three nails’.  The first ‘nail’ is under the big toe, the second is on the inner part of the heel and third is on the inner part of the ball of the foot.  Each of these points has a particular role:  the big toe acts like a rudder, leading the action. In Traditional Chinese Medicine, the big toe is linked to the brain, so this point can be referred to as the ‘brain nail’.  The point on the ball of the foot provides power, so it can be referred to as the ‘energy nail’ and the point on the heel is like an anchor, so Grandmaster Chen calls this the ‘anchor nail’, which, in fact, holds the entire body weight and stabilises the body’s structure.   When the foot is rooted, these points grip like nails, penetrating the ground and they generate movement.  The ‘nails’ are aligned with the weight bearing centre of the upper body  An awareness of these 3 points will help bring alertness to the whole body. The Three Nails are not only important when practising tai chi, but in our everyday movements.  ‘As we walk, the three nails of the root foot propels the other foot to make a step’, according to Grandmaster Chen.  These nails work together to activate the arms and fingers.  The activity of the Three Nails is very subtle but their importance in our movements cannot be overstated.  Click here to read the full article, Rooting and Relaxing in Tai Chi

Master Jesse Tsao has commented on the weight distribution of these three points in the feet, “60% on heel, 30% on the ball, 10% around toes. Sink your hip to settle the majority of your weight over the heel of your weighted foot.”  Not only does this protect the knees, it provides balance when the arms and hands are in front of the body. Footwork (and the awareness of weight distribution) is obviously the key to grounding and balance.

It is interesting to note that although the Bubbling Well (Yong Quan) acupressure point is also on the sole of the foot, near the ‘energy nail’,  it is not responsible for, nor does it control, physical movement.  It is the first point on the kidney meridian and is used for energy circulation.