What's the Difference Between Tai Chi and Yoga?

During many of our demonstrations and community events, potential students are curious about the difference between Tai Chi and Yoga. Interesting question with no short answer. At this time, perhaps more so than in the past, people are looking for ways to relax, become more mindful, and to improve their mental and physical health. In fact, a recent article I read stated that for most people, “stress and anxiety have become ubiquitous companions”. This is may be why more people are turning to Tai Chi or Yoga. Both ancient mind-body exercises focus on physical and mental well-being. Both practices incorporate deep breathing, motion, and meditation to balance and harmonize the body and mind.

Tai Chi and Yoga have a lot of similarities, as well as unique differences, especially when you consider the many variations available. That being said, both (with some adaptations) are perfect for people of all ages, fitness levels, and abilities.

So how do you decide which is best for you?

While both practices focus on harmony of the mind and body, Tai Chi has its roots in Chinese martial arts. Yoga is more spiritual and originated in ancient India. As a first step, determine whether you are seeking stress relief, increased flexibility, spiritual growth, physical fitness, or something else entirely.

When choosing, you should consider your health, age, any disabilities and/or limitations you may have, and your fitness level. Obviously, at the beginner level, both practices are fairly easy. However, both disciplines have variations that can be quite demanding.

Your choice might come down to the availability of classes in your area or online. Can you learn from videos? Yes, however, posture and/or movement accuracy, and correct body alignment under the guidance of a qualified instructor can help you avoid injury. You also avoid bad habits which are much harder to correct later. Either way, both Tai Chi and Yoga are incredibly beneficial no matter what your age and/or level of fitness is.

Let’s look closer at Tai Chi and Yoga.

Tai Chi was initially developed for self-defense, and is an ancient Chinese martial art with “profound philosophical underpinnings”. There are those who continue to practice it as a martial art, however, it has evolved into a popular, serene, flowing, graceful form of exercise which focuses on integration of the mind, body, and spirit. The movements are designed to create, store, and foster the flow of Qi (life or vital energy) in the body. Correct body alignment is emphasized and “Forms” align with the Tai Chi principles. When a practitioner achieves internal and external harmony, Tai Chi becomes a meditative (and holistic) well-being journey.

Yoga, originated in ancient India thousands of years ago, as both a physical exercise and a spiritual discipline. Its focus is on uniting the body, mind, and spirit. Yoga’s goal is the achievement of balance and inner peace.

Both practices improve cardiac function, circulation, and body awareness. Tai Chi and Yoga both teach, and rely on, correct body alignment. As I mentioned earlier, practitioners achieve mindfulness and relaxation by incorporating deep breathing techniques and meditation. Each practice or style can range from gentle to demanding, and many different, unique forms exist. Both Tai Chi and Yoga improve strength and balance, can be tailored to the individual, and reduce stress and anxiety. It is the approach that differs.

Understanding some of the differences may help you chose the one that best fits your goals and preferences.

Tai Chi is an excellent choice for those who like a flowing exercise that is gentle on the body. Even though it is considered a “soft martial art” (meaning internal), Tai Chi is most frequently practiced in the west for exercise, stress management, mindfulness, and balance. A series of slow, gentle movements flow from one position to another to enhance and improve the flow of Qi (life/vital energy) in the body. Movement patterns are circular and muscles and core are strengthened without harsh body impact. Core balance, strength, mind-body connection, and flexibility are attained. The health and proprioception of the Tai Chi practitioner is improved and the risks of falls decreases.

Besides enhancing coordination, calmness, and clarity, Tai Chi helps improve mental well-being. The emphasis is on relaxation, maintaining smooth transitions, and cultivating internal strength.

Because Tai Chi is adaptable to different physical and mental limitations, as well as fitness levels, it is a popular choice among those with disabilities and older adults. In fact, some forms can be done sitting and/or lying down.

Yoga involves holding several different poses for longer periods. The focus is on stretching and strengthening the muscles with the aim of uniting the body, mind, and spirit. It is said to promote holistic well-being, flexibility, and core strength. Yoga can be restorative and modified with “props and adjustments” to meet individual needs.

Yoga strengthens muscles through poses that tone and stretch the body. Yoga emphasizes holding poses and aligning the body correctly to achieve physical and mental benefits.

What about spiritual and/or religious aspects?

Tai Chi is based on Taoist principles and the principles of Yin and Yang. The focus is cultivating, balancing, and storing life energy (Qi). Continuous flowing, circular movements prevent Qi stagnation, deficiency, or blockages, which are believed to cause illness and disease. Tai Chi has less emphasis on spiritual elements.

Yoga has its roots in ancient Indian philosophy. Its focus is achieving a union (Yoga) between the mind, body, and spirit. It does this through postures, breath, and meditation. Yoga has spiritual and philosophical components.

What about risks?

Tai Chi is relatively risk-free and good body alignment and adherence to the Tai Chi principles are vital to keep it that way. If you have joint or balance issues, or would just prefer a gentle practice, Tai Chi may be a better fit than Yoga. However, if you have a health issue, be sure to check with your health care provider. Practitioners should always stay within their comfort zone. This is not “no pain, no gain”. It’s “no pain, no pain”. No movement should cause you pain. If it does, tell your instructor immediately.

Yoga is also safe, however, some poses may pose a risk for individuals, especially those with health problems as well as beginners. Incorrect alignment, overstretching, and pushing oneself can injure your back, knees, shoulders, and other joints. This is where a qualified instructor is very important.

 Where does one find classes?

Tai Chi classes can be found in dedicated schools or groups, community centers, community education, clubs, outdoors, etc.

Yoga is usually practiced indoors but may be found in some outdoor settings, studios, schools, gyms, dedicated schools, etc.

Bottom line: Both Tai Chi and yoga are ancient practices which offer a myriad of mind-body benefits. The choice comes down to an individual’s preferences, goals, age, physical condition, and interests. No choice is final. If interested, you may decide to explore both to see which one is a good fit for you. I have many students who do both Tai Chi and Yoga. Just be sure to find a qualified instructor that you feel comfortable with.

There are overwhelming benefits to be derived from either practice. Remember: regular/consistent practice is crucial in order to achieve the “promised” benefits.

I wish you well on your journey towards health and peace.

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Why Do We Have Hip Pain and Can Tai Chi Relieve It?

We know we need to stay active, but hip pain can make everything you do feel harder, especially exercising. I’m sure you have heard “lotion is motion” and it’s definitely true. But how are you supposed to work out when it hurts to bend your joints or put pressure on them? While there are many different kinds of hip issues, and it is not my intent to cover them all here, many of them have the same root cause: lack of movement.

Both eastern and western medicine recognize that a lack of movement leads to stiffness. Professional athletes understand the importance of the hips. Your body needs movement or it becomes stiff and your energy becomes stagnant.

What is the worst position for your hip joints? Chair sitting! When you sit, you rest most of your weight on your hip joints. Not only that, when chair sitting your hip joints are completely immobile. As I already mentioned above, this leads to stiffness and stagnation, and that’s exactly what happens when you’re sitting. Let’s take a quick look at some sitting activities we do on most days: drive, computer work, TV and/or movie watching, reading, waiting in medical waiting rooms, etc. When you sit, you use less energy than you do when you stand or move.

What can we do instead? Reduce sitting time is a great start and a quick fix. You could get up and move around, go for a walk, instead of sitting. If you must work on a computer, what about a “standing desk”? Face it, we all have to sit at some point throughout the day. However, we can try to find ways to reduce the amount of time you sit.

According to Mayo Clinic, researchers found that those who sit more than eight hours a day had a risk of dying similar to those with obesity and/or those who smoke. There are also other health concerns, such as an increase in blood pressure, blood sugar, cholesterol, and body fat around the waist. This is called metabolic syndrome. Excessive sitting also appears to increase the risk of death from both cardiovascular disease and cancer.

Can you locate your hip joint?

The ball-and-socket joint of the hip is considerably lower than most people assume. When asked to put their hands on their hips, people usually touch the crest of their pelvis. Instead, try pressing the heel of your hand on the outside of your thigh. Now slide your hand up and you will feel a “large bony knob”. Now you are in the correct general area. Another method is to locate and feel the front of your Kua. Now press your fingers in the middle of the inguinal groove (crease in the front where each leg meets your torso) This is the area of you begin to bend. When you move correctly, the ball and socket hip joint will swivel and protect the spine as you fold forward (as a unit) without bending your spine. Your knees are comfortably bent and your back is like a table top!

Bending at the waist curves your back and puts stress on the spine. According to Stuart McGill, at the University of Waterloo in Ontario, Canada, anthropologists have known this for years. Well, if you don’t bend your spine, how do you bend forward? From the “hip-hinge” which allows your spine to stay in a neutral position. Your body weight is then supported by the hips and upper legs. McGill has studied spine biomechanics for more than 30 years and has spent his career trying to show that hip-hinging is a much better way to bend. According to McGill, hips are “designed to have maximum movement” and lots of muscle force.

By hip-hinging, you engage, stretch and lengthen your hamstring muscles according to anthropologist Liza Shapiro of the University of Texas (Austin). Hip hinging allows you to use the large hip muscles (i.e. glutes) to support your body weight, instead of “the tiny muscles of your back” according to Jenn Sherer (co-owner of the Balance Center with Couch.

Let’s look at how Qigong and Tai Chi help.

Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen. In a previous blog, we discussed how Tai Chi and Qigong can help hip pain. Qigong is a simple, powerful, and enjoyable exercise that helps us maintain flexibility and fluidity in our hip joints. This is particularly true of dynamic Qigong. In this blog, I am going to focus on Tai Chi and the hips.

Most Tai Chi instructors teach and encourage a relaxed, hip hinge when bending forward. We know that internal alignment, along with relaxation, allow natural fluid movement through the organs, joints, soft tissues, the circulatory systems and more. Tai Chi helps us to maintain and improve our hip range of motion, balance, flexibility, as we deep breathe and slowly shift our weight from one posture to another without force. At the same time, we focus on our body sensations and release any tension we are holding. Because we use circular movements, our muscles are relaxed rather than tense, and our joints are not locked, nor are they fully extended. Any stretching is gentle and without force. Movements can also be adapted for most (if not all) medical conditions or limitations. As an added bonus: Tai Chi does not leave us breathless and exhausted!

According to Webmd, because the movements are slow, circular, and practiced with both the knees and hip joints slightly bent, they help strengthen leg muscles. These muscles in return help and protect joints. The continuous, circular movements help relieve stiffness in the joints.Sinking our torso weight into the hips (not back) and letting the buttocks relax, softens, relaxes, and lengthens our spine. With a soft, lengthened spine we also establish better integration of the legs and pelvis.

From a biomechanical perspective, Tai Chi is both a safe and effective way to exercise the hip joint. According to a 2019 study, the Tai Chi subjects had improvement in hip range of motion and “coordination of the neuromuscular system” much greater than walking. Tai Chi was found to be suitable for those with severe muscle loss and hip osteoarthritis.

According to Harvard, Tai Chi can boost upper- and lower-body flexibility and strength. Even though Tai Chi doesn’t use weights or resistance bands, the arms are unsupported, which in turn strengthens the upper body.

Research has shown compelling reasons for using Tai Chi as an adjunct to standard medical treatment. This is particularly true when treating age-related conditions, for rehabilitation, and prevention. As an adjunct therapy to primary medical treatment, Tai Chi can improve a patient’s functioning, ease symptoms, or even treat disease. Tai Chi can also improve quality of life by increasing muscle strength, balance, flexibility, and body functioning.

As our population ages, we need physical activity in order to maintain muscle tone and mobility, and to provide both physical and mental well-being. Tai Chi (and/or Qigong) is an excellent choice!

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Why Aren't We Doing More Qigong - And Why We Should Be!

I’ve blogged about Qigong quite a few times in the past because I think it’s one of the best (and easiest) things we can do for our body, mind, and spirit. I want to share some information that you may (or may not) know, including some unfortunate misconceptions I recently discovered when talking to several of my students.

Most readers are aware that Qigong is older than (some say the Mother or even the Grandmother of) Tai Chi and many martial arts. Its roots date back over 3,000 years in ancient China. Qigong (which has gone by several different names in the past)has been around even much earlier. The focus is finding and correcting any disharmony, stagnation, excess or deficient energy flows in the body by using the “complementary and opposing forces” of Yin and Yang. The result is a balanced flow of Qi energy leading to a healthier mind and body.

According to Traditional Chinese Medicine (TCM), Qigong movements stimulate (either directly or indirectly) circulation of blood and Qi throughout the body. Keep in mind that your emotional state also has an affect on the energy in your body. Qigong can be either dynamic (slow flowing movements) or static (still positions with only inner breath movement). There are many different methods, styles, and “forms”. Evidently the Shanghai QiGong Research Institute identified over 1,200 distinct systems with each style having one or more areas of focus. According to Kenneth S. Cohen (The Way of Qigong), there are thousands of styles and schools of Qigong; all use the common principles of proper body alignment (posture), correct breathing, relaxation, and balance.

According to Memorial Sloan Kettering Cancer Center, Qigong has been accepted to reduce pain, fatigue, anxiety, stress, hypertension, improve breathing, and mental and motor function in cancer patients. Cleveland Clinic Integrative Medicine, Dr. Lin has done numerous studies on the array of benefits enjoyed by Qigong practitioners. The lists of benefits are recognized by many major health institutions.

Qigong (and Tai Chi) improve your performance, whether it be sports, music, dance, singing, etc. Several years ago, I wrote a blog on celebrities (stars, athletes, etc.) who do Qigong and/or Tai Chi. Whether you like him or don’t, Tiger Woods is (or was) a Qigong Practitioner. Shirley McLaine, Mel Gibson, Lou Reed, Iggy Pop, and the names go on and on.

Why we should be doing Qigong?

First of all, it seems that any “set of breathing” or techniques for circulating Qi, is often called “Qigong” as long as it improves your health, prevents illness, and/or strengthens your body. And this is precisely why many medical specialists (Western and Eastern) prescribe Qigong for their patients. The purpose is to balance the patient’s energy in order to rid or prevent any disharmony in the body.

On the plus side, the movements (if any) don’t have to be perfect and you don’t need very much room or time. It is easy on your body and can definitely be done by anyone with the capacity to breathe and be present. Benefits are numerous and go beyond preventing disease and health improvement: stamina, body awareness and alignment, confidence, control, etc. It totally depends on your intent and your goal.

Of course, when you think of Qigong, you usually think of deep slow breathing. The very same thing that almost every magazine or internet article talks about for calming down when you are upset. Obviously, Qigong has an amazing impact on your lungs. We also know that as we get older, we don’t breathe as deeply as we did when we were younger! In actuality, we probably need it more than we did when we were younger! So why aren’t more seniors and those with lung or breathing conditions doing Qigong?

Possible reasons why more people aren’t doing Qigong

Some possibilities: people may not aware that all Qigong is not static? Some people may not be attracted to Qigong because it doesn’t move much. I have to admit, I personally only practice Dynamic (moving) Qigong. There are options!

Maybe they have never heard of it and think it’s something weird or even religious. I have no idea! What I do know is that quite a few years ago, I was teaching a Qigong/Balance class, and one of the students (who had severe balance problems plus hearing loss) thought the whole thing moved too slow. She wanted something more active! OK!!!

In a Tai Chi class a few years ago, a student came up to me and noted my cross (It was my deceased brother’s). She asked how I could teach Tai Chi and still consider myself Christian! Wow! I DO NOT teach or talk about any religion in my classes. We then had a short talk about meditation and who meditates. I mentioned the Pope, Mahatma Ghandi, priests, and so on. She seemed to consider this and actually continued classes for a time. I am not sure if she took my word for it.

Here’s something distressing that I recently learned in one of my favorite senior classes. It had to do with the class and being “AntiChrist”! Seriously! We are working on body alignment, breathing, proper posture, flexibility, etc. I am working with this population to show them how to move properly and to teach them some self-healing techniques to improve their quality of life!

One of the instructors from Club Qigong stated that some people think energy work “is an attempt to control the Holy Spirit”. And that Qi is evil. Obviously, it’s not. Evidently, his grandmother really wanted to do yoga, but was concerned that it might be “anti-Christian”. His comment was that “a foreign exercise” might help Christians be in their best health. Cultivating Qi will make practitioners feel good and may prevent some illness. No religion involved and no, you will not go to Hell if you practice Qigong. Well, at least not because you practice Qigong!

Admittedly, because some form of Qigong has been around about 8,000 years, it does carry “elements from the ancient cultures” - Buddhism, Taoism, and Confucianism. And it’s probably true that some ancient Qigong practitioners were “shamanic tribes connect with nature spirits” - key word “nature”.

Life Energy

Let’s talk a little about “life energy” (what we call Qi). It may sound like something paranormal or outlandish to the uninformed who don’t realize that way back (470-377bc), Hippocrates believed in a balanced state of the body as a sign of health. What he referred to as forces of life. When out of balance, illness and pain resulted. Indigenous people in Africa called it “num”. Native American tribes recognize subtle healing energy. They refer to the “Winds” giving life to humans. Every culture has some methods and beliefs when it comes to healing the body. Among the healing exercises today, Qigong and Yoga are the most popular according to Kenneth Cohen.

Bottom line:

Call me naive! I’ve been doing/teaching Tai Chi and Qigong since the late 80s and truly had no idea that even a portion of the population were concerned about Tai Chi, Qigong, or even Yoga, being evil.

Here’s the really sad thing: we live in a complex, confusing, stressful, constantly changing world. Do we ever really relax or rest? According to Martin Mellish in “A Tai Chi Imagery Workbook”, instead of a relaxed state of being, today we spend most of our time cycling between “active” and “emergency” states! We fail to use our abdominal breathing (efficient as it is) to help us feel relaxed. By “efficient”, Mellish means the “amount of oxygen inhaled for a given amount of effort”.

Wouldn’t we all benefit from doing Qigong more often?

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What is Embrace Tiger Return to Mountain (Yang) All About?

One of my favorite, long-term students recently asked about “Embrace Tiger Return to Mountain” during our Yang Short Form class. My research indicates that the name has confused many, and there is a lot of speculation and interpretations regarding the meaning. This is not surprising when one considers all the generations of oral transmission, some secrecy, the vast array of lineages of Tai Chi forms, and the evolution that has occurred. We must also consider translations (and translators) from Chinese to English!

Do we easily imagine that we embrace a tiger when we cross our hands and then move to the Mountain, or is it more complicated than it appears? In my humble opinion, there is no one, clear, and true answer. If you enjoy reading numerous interpretations, just go on the Yang Family Tai Chi Discussion Board or the Kung Fu Magazine Forum. They will provide you with a large variety of possibilities. Other resources have divergent opinions, some more philosophical than others!

Let’s talk about a Tiger: They stalk their prey and usually attack from the back. In fact, here is an amusing (but perhaps effective) method for foiling a tiger attack. Tigers like to surprise their prey, therefore, the last person in a group could wear a mask behind their head complete with eyes and a face. This supposedly makes the tiger assume he were being watched. Clever! Unfortunately, I found nothing to indicate whether that worked!

Of course, today we also have AI chiming in. According to AI (if one can believe AI): The meaning of the Tai Chi form "Embrace Tiger, Return to Mountain" is to embrace fear or difficult situations, and then return to a strong, grounded state. I believe the mountain is the “strong, grounded state”. Okay, that’s one interpretation! However, there are a great many more, some conflicting.

Let’s look at the philosophical (and sometimes intrinsic) interpretations first.

As per the Taoist idea, the Tiger is both Yin and Yang. Meaning, it is both “hard and soft, light and dark, full and empty, moving and still, fire and water, ferocious and gentle”. The Mountain can be seen as still, peace, strength, etc. According to Taoism, we should embrace all aspects of ourselves. Our goal is to find OUR balance between Yin and Yang. For example, between being soft and fierce, which will be a unique blend for each of us. The aim is to find your own place of balance, happiness, and peace - your own Mountain!

How about taking a “mythic journey”? If our Tiger is fire and possibly dangerous, can that lead us to be cruel and violent? But can we also be a “fierce protector”? Are we willing to take a risk and confront our fear? How about transforming that fear through compassion? This will change our lives, and certainly our humanity. And last, but not least, can we accept our immortality?

Now let’s look at some of the different martial interpretations and applications.

In Yang Cheng-Fu’s 1931 book “Applications of Taijiquan”, it states that the Chinese characters 抱虎归山 Bào hǔ guī shān literally mean: “Embrace tiger, return (to) mountain”. Here the fierce, powerful, and dangerous tiger stands for a “fierce opponent who is sent back” to the mountain, its home.

According to Yang Cheng-Fu’s book, after Cross Hands, one would presume the opponent attacks you from behind “at the right corner.” This might lead one to assume that the subsequent movement would be a trip. One could pick up his right leg and put it behind the opponent’s leg, then push the opponent back and over.

Let’s think about this movement in Yang style. As we step to the corner, the right hand rises while the left one falls. Per Yang Cheng-Fu, if our opponent tries to strike with either their right hand or foot, our right forearm wraps the attacking limb. Our left hand then pushes our opponent over.

Yang Cheng-Fu also offered another application: When your opponent attacks with their left hand, your right hand circles around their back and you hug them close. As you continue forward, your left hand pushes their face or shoulder and you push them over.

Another application is used when someone is attacking you from the rear with a strike and/or a kick. The attack (hand and/or foot) may be so fast that you can only brush them off. As they counter-attack, you then move into a Roll Back, which is more stable. Further information is found in Yang Cheng Fu’s “Essence and Application of Yang Style Taijiqan”.

I have also read that when Yang Jun shows (and demonstrates this move) the right arm goes across the opponents back and encircles him. Yang Jun would pull him almost horizontally so that his head is facing behind Yang Jun. This would enable him to deal with a second opponent, if there was one.

Yang Jun’s demonstration: https://www.google.com/search?q=Yang+June+Embrace+Tiger+return+to+mountain&rlz=1C1GCEA_enUS834US834&oq=Yang+June+Embrace+Tiger+return+to+mountain

There were even more lively discussions (and, yes, disagreement) in the Kung Fu Magazine Forum. And to muddy the waters a bit more, there are references to "Leopard Tiger Return to Mountain". The explanation for Leopard Paw and Tiger Claw is as follows: the right hand at the right knee is Leopard, and the left is the Tiger. “Tiger Tail” is said to be a hip check “to set up the throw”. Followed by a rake to the throat (Leopard technique) with a leopard paw. Enough said for now. This is a blog, not a dissertation, and it is not meant to be all-inclusive. Besides, I keep trying to shorten (not lengthen) my blogs!!

Do we allow the enemy to return to Mountain (his own territory)? Who is returning? The opponent or us?

“Return to Mountain” is often interpreted as standing strong like a mountain and not allowing your opponent to “barrel you over”. Following the logic of the tiger attacking from behind, you could turn to embrace the tiger, and then do a Roll Back in order to return to the mountain (a more secure position for you). Hmm.

Of course, there is a lot of disagreement regarding allowing our opponent to “return to mountain”. Will that be catastrophic? Would we do like a tiger and hold/control the enemy/prey?” Or, if necessary, do we pursue him, even if we have to enter his territory.

In ‘Watching Your Back: Chinese Martial Arts and Traditional Medicine” (2005, University of Hawaii Press), on page 26 Dr. Anthony L. Schmieg writes “The martial hero cries, ‘I know the mountain has tigers, but I must go to Tiger Mountain!’.”

Here are a few relevant Chinese proverbs: “You can't catch a cub without going into the tiger's den”; “Once on a tiger's back, it is hard to alight”; and, let’s not forget: “Retreat Astride Tiger.” The message seems to be: yes, there is danger, but once committed, you must follow through.

I, and most Tai Chi Instructors, Masters, and practitioners, do not take “embrace” as a sign of affection. When your arm circles your opponent, the next thing you do is to pull him in and off balance. Doesn’t sound too affectionate!

Here are the questions the martial artist has to ponder: Do we want our opponent to mentally surrender, as is becoming “compliant” in his heart and his mind? Do we want to do him physical harm? Or, do we want to release him, understanding that he might cause future harm?

Bottom line:

Is there one truth or one “correct” answer when it comes to “Embrace Tiger, Return to Mountain”? I don’t believe there is.

After many years of research, I believe that the following is an excellent summation of what happens when we attempt to deepen our knowledge of Tai Chi and search for the answer. The comment (December 2006 on the Kung Fu Magazine Forum) is that Tai Chi is like many blind people touching an elephant. “One blind man touches the ear and claims it is like a fan. Other touches the body and says it is a wall, one touches the leg and says it is a pillar and so on. Whoever is right is only true to his own touch until he has in contact with every part of the elephant”.

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Here are several videos for your viewing pleasure. Remember instructions do differ from one practitioner to another.

https://www.youtube.com/watch?v=CEno3ggWbrU

https://www.youtube.com/watch?v=7vY_SrbIZz0

https://www.youtube.com/watch?v=CcchmclCYGM

What is Daoyin and How Does it Differ from Qigong?

As I stated in the previous blog (Taiji Yang Sheng - aka Taiji Stick Health Preservations Exercises) Daoyin is believed to date back to 168 BC. Qigong appears quite a bit later in history. The first time Daoyin was documented in medical manuscripts was around 200 BCE. At that time, specific moves and doses prescribed were correlated to symptoms.

“Dao” (导) means to guide Qi, in order to create an internal balance. “Yin” (引) means to lead or stretch the body, in order to gain strength and flexibility. Together, Daoyin can be considered “guiding and leading”. Daoyin is more Yang, while Qigong is more Yin. However, both focus on improving health.

Compared with Qigong, Daoyin breathing is more vigorous and the exercises are more precise and complex. Daoyin emphasizes stretching, cleansing, and clearing impurities and stagnation from the body. Tissue channels are aligned to open and invigorate the body. The mind focuses on the extremities and even beyond.

Interestingly, some scholars feel that what ancient people called Daoyin is exactly what we now call Qigong. Some feel that Qigong is just a modern version of Daoyin exercise. And after extensive investigation, another scholar/researcher feels that Daoyin, Qigong, and health Qigong all share the same goal of health preservation but during different times. In their opinion, Qigong became a new form of Daoyin within the traditional Chinese culture, during and after China’s period of reform.

Daoyin teaches the practitioner to improve their health through a “combination of mental awareness, controlled breathing, and slow physical movements”. It focuses on Qi (aka vital, life, or internal energy) and Daoism. Later developments included movement sequences, breathing instruction, prayers, and visualization. The Daoist integrated system of “advanced immortality practice” includes Daoyin, rules of moderation, and guidelines for healthy living. The way Daoyin “envisions and transforms the body” is said to be “uniquely Chinese”.

How does Daoyin lead to health preservation (aka body strengthening, prevention and treatment of disease, and longevity)?

According to so-called experts, it is through controlled breathing exercises; the flexing, twisting, and stretching of the limbs; regulated breathing; form and consciousness! Daoyin also regulates metabolism, as well as facilitates transforming and harmonizing blood, Qi, and body fluids. Along with the cleaning/clearing of main and collateral channels, Daoyin balances Yin and Yang. The result is disease prevention, improvement of health, and “accelerating" limb function recovery. That’s a tall order!

Daoyin research involves many different areas, including mental/psychological disorders, heart disease, central nervous system disorders, peripheral musculoskeletal disease, immune system dysfunction, and orthopedic conditions, such as lumbar and cervical spondylosis. Both ancient and modern Traditional Chinese Medicine (TCM) acknowledge Daoyin as an effective, traditional orthopedic therapy. Recent scientific research supports the decision to use Daoyin for those who can benefit from its healing properties.

Daoyin Health Preservation Qigong contains the benefits of both Qigong and acupressure massage. It is based on the 12 Movements of Daoyin Health Preservation (Daoyin Yang Sheng Gong Shi Er Fa). The “regulation” speed is a bit fast for beginners. Below are some slower versions.

A video of Daoyin Yangsheng Gong 12 Method Qigong with slower movements: https://www.youtube.com/watch?v=Q-FSEj1Ltmw

Another 12 Method video: https://www.youtube.com/watch?v=UvYJIpC4H-E

My comments:

As a Qigong instructor, I have trouble accepting that Qigong is a “modern version of Daoyin”. Most Qigong we do today could not be classified as “vigorous”. Nonetheless, I realize that not all Qigong is slow and “effortless”. Perhaps Daoyin could be considered a third category of Qigong (static, dynamic, and Daoyin)? Most Qigong does not focus on the external or even beyond. Maybe “Health Preservation Qigong” should be a category of its own. Then new students might have an inkling of the challenges to come.

Perhaps it’s cultural, but when “experts” talk about it being appropriate for people of all ages, I don’t think that’s a valid claim (at least in our Western society today). I know very few elderly students who are able to touch their toes and twist their bodies in these positions. Of course, as Tai Chi and/or Qigong instructors, we know how to modify positions and movements.

The linked video by Suzette Hosken (Jade Lady) is one of the best Daoyin one I’ve come across: https://www.youtube.com/watch?v=axF6EKn8lFA Her instructions are clear and she does the Qigong movements in a flowing, lovely manner. Love her honest advice: “Some of the moves are very challenging so it's important to remember that this may be unaccustomed activity for you and could make you sore if you push too hard. Be moderate in your stances: don't go too low or wide in your horse stance; likewise don't go too low in the cross-legged crouch if it strains too much; if overhead moves are a problem for your shoulders/neck/upper back then bring your arms further forward of the head. Modify any moves as needed and make the form feel beautiful for you.”

Bottom line:

I would love to hear what other instructors (or even long term students) think about Daoyin (Health Preservation Qigong) being a modern Qigong.

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Taiji Yang Sheng - AKA Taiji Stick Health Preservation Exercises

Most of us realize that sticks are among the tools first used by human beings. Obviously, they were also used as weapons. China's has a long history of using sticks (for example) for health and exercise. Ancient China historical records document breathing exercises, body building, and various other fitness methods. These methods focus on breath control, concentration of the mind, body/limb movement, and massage. Today, Yang Sheng is also said to follow the principles of Daoyin.

While Daoyin and Qigong are both Chinese internal arts, they are similar, but have a different emphasis. Daoyin means “guiding and leading” and makes an appearance in history around 168BC. Daoyin exercises emphasize stretching tissue to open and “invigorate the body”. The mind focuses on the extremities and beyond. Daoyin breathing is a bit more vigorous than Qigong, and body mechanics are said to be more precise. The intention or goal is to clean/remove impurities, stagnation, and to “align the tissues”.

Even though Qigong, (which places emphasis on nourishing and regulating the body) appears later in Chinese history, Yang Shen is often referred to as a Qigong exercise. Qigong works through TCM channels (meridians). The focus is inside the body and abdominal breathing is natural and regulated. The movements are soft, repetitive, and usually rhythmic, resulting in a calm, quiet mind. If one was to compare them, Qigong is more Yin, while Daoyin is more Yang.

The Yang Sheng routine was excavated from the Mawanfdui Tomb of the Han Dynastry (206 BC-AD 220 ) in Changsha of Hunan Province. In the tomb, there are illustrations of figures (in different postures) wielding sticks. The Taiji “Health Preservations Exercises” were created by Chinese Health Qigong Association (CHQA) in 2007, following the fundamentals of Traditional Chinese Medicine (TCM) in order to improve health, wellbeing, and longevity. The focus is on harmony between Yin and Yang, as well as between humans and nature.

The Chinese Characters

The CHQA placed the characters `太极’ (Taiji) first, and then added the Chinese characters “养生” (Yang, to preserve, and sheng, for health). Finally, they used the character “杖” (zhang) for the wand (aka cane, stick or rod). Together they created the phrase `Taiji (Tai Chi) Stick Health Preservation’. Yangsheng: (in traditional Chinese)養生. In modernized Chinese, it would be: 养生,. In pinyin: yǎngshēng. Yang means to support, raise, keep, or nourish. Sheng is about (giving) birth, life or being alive. Together, they loosely translate as: caring for life or nourishing life force.

The exercises

The exercises are soft, slow, graceful, and easy to practice. The focus is on curing disease, and/or improving or maintaining the health of one’s body in order to live a vibrant, spirited life. Students learn breathing exercises, meditation, and more. The practitioner can decide to perform the set of exercises in its entirety, on a selective basis, or even as an individual exercise. The goal is staying young and improving longevity. The exercises can be practiced by anyone, of any age. No experience necessary.

Taiji Yang Sheng Zhang helps to correct postural and back problems, and strengthen joints. They also help balance the body's Qi energy. These are ideal exercises for anyone with shoulder, neck, and/or wrist problems, whether due to accident, injury, a repetitive strain, or even a sedentary life style.

As I stated previously, the movements are gentle, slow, well-balanced, and coordinated between the mind and Qi energy. Some of the movements combine motion and stillness. Long-term, these exercises can not only improve flexibility and balance, they also have a positive affect on the cardiovascular system and state of mind.

The modern Yang Sheng practices avoid extremes and complement traditional teachings. Different sets of Qigong Yang Sheng exercises have evolved. Depending on the lineage, currently Yang Sheng has either three or four “pillars”: movements including Qigong routines, different breathing techniques, meditation practices, and, increasingly important because of health risks, diet.

The Eight exercises are performed with the stick (rod), which functions as an extension of the body. Yang Sheng Zhang Qigong is not a martial art. Therefore, the stick is not wielded like a weapon.

Let’s talk about the Stick (Zhang) or Rod

The stick has many uses: it can massage and activate internal organs, stimulate and massage acupoints, as well as gently stretch the practitioner’s muscles and tendons. Bones are strengthened and meridian pathways are cleared. The stick can also help the practitioner co-ordinate movements with breathing and, last but not least, calm the mind.

The “stick” twists, turns, bends, and stretches around the waist (center) and moves the practitioner’s spine. When the stick massages the practitioner’s abdomen, it will further stimulate the internal organs. All these movements strengthen the “stick's body-building effects”.

According to the CHQA, depending on your height, the rod should be between 105 cm (41.3 inches) to 125 cm (49.2 inches) long. The diameter is usually between 2.3 cm (.9 inches) to 2.8 cm (1.1 inches).

These are usually the names of the eight exercises (however, you may encounter other names):

The Initial Stance

• Boatman Rows with an Oar

• Boat Rows Slowly

• Wind Kisses Lotus Leaves

• Boatman Tows a Boat

• Iron Stick Calms the Sea

• Golden Dragon Wags It’s Tale

• Search for Treasure in the Sea

• Qi Returns to the Dantian

Ending Stance

Bottom line:

These exercises are delightful to watch and practice. Remember, if you don’t wish to practice all eight, Taiji Yang Sheng Zhang exercises can be either practiced as a whole form, divided into individual routines, or one can develop combinations to create multiple routines.

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There are some excellent explanations and videos, many of them provide step-by-step instructions:

https://www.tundeworld.com/Taiji-Yang-Sheng-Zhang-Tai-Chi-Stick

https://www.youtube.com/watch?v=Kr6QdvakZJs

https://www.youtube.com/watch?v=vyqwJrGSaZM

https://taichi4corners.wordpress.com/taiji-yang-sheng-zhang/

https://www.youtube.com/watch?v=3O8GQ37YNVE

What is Lee Tai Chi?

While doing research for another blog, I came across Lee Style Tai Chi. Even though I have been practicing and teaching Tai Chi for well over 20 years, I had not heard of it. I decided to take a closer look. As with most martial arts, the history of Lee Tai Chi contains both fact and fiction. One, also has to sift through a lot of contradictory information.

Lee Style Tai Chi is closely related to Taoist Arts and includes Qigong, Daoyin, Ch'ang Ming, Traditional Chinese Medicine, Taoist alchemy, Chinese Macrobiotics, Feng Shou Kung Fu, and weapons. Interestingly, the Lee Style Tai Chi Chuan is also known as Square Yard Tai Chi Chuan because it can be performed in a small area. The main emphasis of Lee Tai Chi is said to be health and relaxation. Like most Tai Chi styles or families of Tai Chi, Lee Tai Chi is considered a physical exercise with a meditative component. It is also an “art” of self-defense. And, as you would expect, students learn to control and develop a strong body, mind, and spirit (emotions).Lee style Tai Chi is considered suitable for everyone!

History

Lee Style Tai Chi is believed to have been created by Ho-Hsieh Lee from Beijing around 1000 BC. His family settled on the East coast of China and practiced Taoist arts, which were passed from one generation to the next and kept within the family. However, in the 1930’s Chan Kam Lee, a Taoist practitioner, fled the war in China and brought the Lee Style Tai Chi to the West. When Chan Kam Lee, who had no children, emigrated to London, he adopted Chee Soo (a young orphan). He taught Chee Soo the Taoist Arts, Tai Chi, and Ancient Chinese Medicine healing methods.

Chee Soo believed that Lee Style Tai Chi was the oldest form of Tai Chi in existence and is the “only true Taoist art”. After the death of Chan Kam Lee, Chee Soo was instrumental in increasing the popularity of Lee Style Tai Chi. What is unusual about Lee Tai Chi is that it was developed and gained popularity in Britain first. Chee Soo was the President of the International Taoist Society from 1958 until 1994. He taught the Lee style in Britain and then all over the world. When Tai Chi was banned in China during the cultural revolution, Lee style became the most popular style throughout Europe and the Commonwealth countries.

According to Chee Soo’s books, he established his first class in Manor Road School, West Ham in 1950. However, his daughter Lavinia states that it was 1947. She also reports that there was an agreement between Chee Soo and Chan Lee that Chee Soo would not teach the Chinese arts until Chan Lee died (1953-54) . Chee Soo became a successful instructor in Aikido in the 1950s and in 1958, switched to teaching the Lee Family Taoist Arts. From then on, he only taught what he learned from Chan Lee. According to Chee Soo, all the arts he taught were “Taoist”, handed down through the Lee family who were Taoists and that the origin is the source of their ancient lineage.

Chee Soo devoted over 60 years of his life promoting Tai Chi and Taoist philosophy. In fact for years, he was the “only Taoist Grand Master in the West” recognized by Beijing Masters. Chee Soo died in 1994 and several groups continued to teach the Lee Style Tai Chi in Britain, France, Germany, the Netherlands, and other countries.

The Lee Style Tai Chi

The original form consisted of only eight movements. Today’s form was built around those eight movements and has 140 single movements in 42 sets. It is a Yin / Yang system, meaning that everything is in complete harmony and balance with each other. Lee Style Tai Chi comprises two forms: 'the dance' (跳舞; tiàowǔ) and, 'the form'.

Since the death of Chee Soo, several schools teach Lee Style Tai Chi in the British Isles. Each school emphasizes different aspects of the Lee Style. It’s emblem, the Seahorse, represents Yin within Yang because it is “the only creature where the male incubates and gives birth to the offspring.”

There are five distinct areas of development in Lee Tai Chi: Physical, Mental, Breathing, Sheng Chi (Internal energy) and Ching Sheng Li (External energy). A student must go through nine distinct stages. Each level must be completed before the next can be accessed. Classes include warm up and deep breathing exercises for internal energy. Movements from the “Tai Chi Dance” are learned to stimulate one’s energy. Students learn how to apply Taoist principles and energy in everyday situations.

One of these exercises student learn is Sticky Hands to teach students how to interact in a non-aggressive manner when under pressure. Students also learn how to store energy in the Dantian so that, with time, their energy can flow through the entire body to repair/regenerate damaged tissues, slow down ageing, and help in the recovery of disease.

The Tai Chi Form is a long sequence of slow, rhythmic, flowing movements coordinated with deep breathing and concentration. The form brings about good health, longevity, and assists in developing strong Qi (internal) energy. Qi flow is stimulated throughout the meridians without the use of any physical tension, even though movements work on the whole body, from muscles to the organs. This enables the practitioner to develop not only a strong body, but a strong and agile mind. The goal being inner peace and tranquility.

Obviously, this is not a quick Tai Chi form to learn, nor should it be. Like learning anything worthwhile, it requires work and commitment. And, as one would expect, the rewards are many!

If you would like more information about the Lee style and it’s origins and development, Chee Soo has written books that can be found at the Seahorse Books site. An excellent biography of Chee Soo’s life and teaching career is now available on the Chee Soo Wikipedia page.

Videos

There are many videos available on the internet. I have chosen a few for your viewing pleasure, if you so desire!

Lee Tai Chi short form https://www.google.com/search?q=lee+tai+chi

Lee Tai Chi footwork to improve balance: https://www.youtube.com/watch?v=91huVbNs53U

https://www.youtube.com/watch?v=UY5XAaUs7KA

https://www.youtube.com/playlist?list=PLV98Juj3hww8qgMKoPbtOkPj1OFqCQxKF

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Sensitivity Training In Tai Chi

You’ve been doing a solo form (or forms). Enjoyable as they are, maybe it’s time to try a partner exercise!

Most Tai Chi practitioners and students either have some experience with or are aware of “Push Hands” (Tui Shou in Chinese). Tuishou is made up of two characters “tui” (推) and “shou” (手). “Tui” means to shove, to push forward or to advance. Shou” means hand. Combined we have “tuishou” or Push Hands. Not as many are aware of “Sticking or Sticky Hands”, aka Chi Sau in Chinese Catonese or Yīfù shǒu (依附手) in Lee Style Tai Chi. Most internal martial arts have some “Sticking/Sticky” practice which are part of sensitivity training. There are similarities and differences. For simplicity, I will use Sticky (instead of Sticking) Hands.

Sticky (Sticking) Hands is often taught to beginners as an introduction to the Tai Chi principles and more advanced techniques. Although it seems simple, Sticky Hands is actually complex and multifaceted. As you would expect, there are many different interpretations. Some martial arts call Push Hands “Sticky Hands”. even though there is usually a difference.

One type of Sticky Hands consists of one person (for simplicity, I will call this person the leader) leading and the other person following. In this method, there is not an immediate role exchange. This practice is especially useful for a beginner, although even many advanced practitioners have trouble following (sticking). The leader “leads” - meaning moves slowly and gently up, down, sideways, forward, etc. and the follower “follows” without breaking contact or applying pressure. When the leader moves, it is important that you soften your joints and move with them without resistance. The touch/contact is very light and unbroken - “STICKY”. Don’t forget to breathe!

No matter what method is used, Sticky Hands emphasizes the importance of developing timing and rhythm. We learn to move in sync with our partner while we maintain a constant flow of movement. Of course, this requires a high level of concentration and focus. Distracting thoughts and emotions must be let go in order to remain calm and centered. Sticky Hands teaches us to listen, without using our ears.

Different martial arts methods have a different intent or emphasis. For example, in Wing Chun, the emphasis is on striking your opponent without being struck. The “goal” is to strike your opponent’s centerline while protecting yours. As a striking art, Wing Chun will strike as many times as possible in a short period of time, chasing the body, not the hands.

Always use a light, sensitive touch, so that you can learn to feel/sense where your opponent’s intention and their power comes from. This is particularly useful when fighting external styles, which usually depend on speed, distance and strength to be effective. When we are more relaxed than our opponent, we are able to sense more (including speed) and can deflect a strike, or at least reduce it’s impact.

Full disclosure: Sticky Hands also requires a certain amount of trust, because in order to follow, you must keep your eyes closed or covered. It requires comfort and a leap of faith in your “leader”. Not an easy task for many and one that I have struggled with in the past.

Sticky Hands is an important practice. By developing sensitivity, connection, internal energy, timing, flexibility, and emotional control, practitioners can gain a deeper understanding of themselves and how they interact with others. We are not only talking about Sticky Hands, Push Hands, and/or Tai Chi. The lessons learned carry into our daily life, as well.

According to the Classics of Taijiquan: Adhere (nien), be continuous (lien), Stick (tie), Follow (shi) and “neither pull away nor push back“ (bu diu, bu ding). One develops a sense of balance, flow, and connection by doing solo forms. Push Hands challenges it “with forces outside your control.”

Push Hands can be played in different modes: cooperative, non-cooperative or competitive. Tai Chi schools often offer regular Push Hands Training. There are also regular open trainings, international exchange meetings, etc. At some of these meetings, practitioners of different styles will meet, play Push Hands together, and share their philosophies, training, and experiences. Push Hands competitions can be found all over the world.

In Push Hands you learn to listen and “stick” to your opponent in order to unbalance him, without actually striking. One person pushes and the other neutralizes the incoming force. Roles are switched and this exchange flows back and forth, unless one “player” makes a mistake. At times, the pusher may land a successful push (meaning it is not neutralized by the other player), or one party (the neutralizer) empties “the force” and the pusher becomes unbalanced.

At least one instructor refers to Tui Shou as "sensing hands”, believing that it better describes the “spirit” of the exercise. Sensing Hands portrays neutrality, without force. It signifies listening, which is what Cheng Man-Ch’ing’s approach of Tui Shou is all about. Even though we push, it is more about sticking, listening, following, and sensing the energy, not attacking. In this way, we learn where our opponent is weak and/or strong.

We test our ability to absorb our opponent’s Jin in order to uproot them. Remember that Jin doesn’t flow through tense muscles. Are your feet firmly on the floor?Are you both centered or double weighted? Once you and/or your opponent start pushing or the exercise becomes a shoving match, nothing will be learned.

Push Hands also teaches us the balance between rigidity (resisting, tensing, or fighting back) and collapse (yielding too quickly). One must learn to find the right balance between relaxing and yielding. It is important to not be too yielding or competitive. In this way, you learn to redirect your opponent’s push in order to circle back.

What about posture?

According to the Tai Chi classics, one should carry your head as if “suspended from above”. Spinal alignment is broken when your head droops. Your posture is then “broken”. Once your posture is broken, you are easily pushed off balance. Look at the horizon (through your opponent), not the floor.

In Yang Cheng-Fu’s Yang style and Wu style, the torso is slightly angled forward (weighted bow stance). The key here is that they hinge properly from the hips in order to keep spinal alignment. In Cheng Man-Ch’ing’s Yang style, Sun style, and Chen style, the body is upright. Even with slight leaning styles, when in back stances, the practitioner is upright. Therefore, it’s vital to be as relaxed as we possibly can (not collapsed), while maintaining our root (connection to the ground).

“It’s not the lean itself that matters.
It’s maintaining an unbroken spinal alignment that is the key issue!”

It goes without saying that when most practitioners start to push hands, our “perfect” structure and spinal alignment usually suffers.

Bottom line: We can apply the focus, mindfulness, sensitivity, and emotional control that we learn from practicing Sticky Hands and/or Push Hands to our everyday life. It will improve our relationships, work life, activities of daily living, our health, and our personal growth.

I don’t see a downside!

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Why Are Sun Style Repulse Monkeys Different Than Yang?

One of my readers recently asked about Sun Style Tai Chi’s Repulse Monkey. Ismael, thanks for your question. I’m not sure I found the actual reason but I discovered some new information since I last blogged about Sun. I hope you’ll find it interesting and informative.

Sun Style (or Family) Tai Chi was founded by expert and advanced practitioner, Sun Lutang (1863-1933). Lutang was also considered an accomplished Neo-Confucian and Taoist scholar, especially in the I Ching and the Tai Chi Classics. Lutang was also influenced by Yang Shaohou, Yang Chengfu and Wu Jianquan. He founded the Sun style based on what he had learned from Taoism, Tai Chi, Xingyi, and Bagua. When he was in his 50’s, Lutang studied under Hao Weizhen, a master of Wu Hao style Tai Chi and was given “full access” to the Wu Hao tradition. There are several different versions about how this came about. Interestingly, Sun Style “showcases” the influences of the different martial arts in a single form. This Form was taught by Lutang for over a decade at the Beijing Physical Education Research Institute from 1914 until 1928.

Lutang’s SUN 97 form (often known as 98 form) consists of smooth, circular movements with “gentle transitions” between postures which are medium to high. Bagua’s (Baguazhang) movements are circular in nature. Xingyi’s (Xingyiquan) attacks are linear, with retreats, and very quick light steps. For purposes of this blog, I will use Sun 97 form which appears in many resources. However, the Sun-style long form that Sun Lutang describes in his book, Taijiquan, consists of 98 movements.

Interestingly, Lutang’s traditional Sun style Tai Chi was passed down to both his sons, daughters, and granddaughters, which was unique and not the “norm” in Tai Chi families. Most forms were taught only to sons so that they were kept in the family. Lutang’s family members taught in Beijing and northern China which helped his form to reach a wider audience (including women), who were eager to learn Tai Chi and maybe even teach it!

Like every family of Tai Chi, Sun style has multiple versions of the short Form. Short forms usually teach the core movements of a Form. The primary 73 movement long form was based off the teachings of Sun Lutang and was standardized in 1989-1991 by Men Hui-Feng. Hui-Feng was also a professor at the Beijing University of Physical Education. The 73 movement was adopted by Sun style schools and used for competition. Later, a modified, shorter version of the 73 Sun style form was created by Dr. Paul Lam, a student of Men Hui-Feng. Lam reduced or eliminated some the more difficult movements in order to benefit students/practitioners with Arthritis and/or balance of mobility issues. The 73 movement long form, Sun sword form, short form, and 73 movement form are the most common forms practiced.

How does the 73 movement form differ from the 97 movement form?

The 73 form is often considered a competition form. It eliminates the repetition present in the 97 form. The 73 form is also more left-right balanced than the 97 form. Sun Lu Tang's original form is a one side only form. The entire first section of both forms is the same. However, the next section contains several movements that are on the “unfamiliar side”, such as Single Whip and Cloud Hands. Fair Ladies are in a different order in the 73 form. In the 97 form, the order of the Fair Ladies is the same as in the Yang 108 long form. The original 97 form’s applications were more martial and the “medicinal benefits” were considered greater. Some practitioners feel that the 73 form stretches the limbs more and is more expressive.

Wu style characteristics and (other martial arts) influences:

Currently, Sun Style Tai Chi ranks fourth in popularity and fifth in terms of seniority among the five major family styles of Tai Chi. Sun style has a higher stance, and employs less punching and kicking. It also has a strong emphasis on Qigong. The Sun style is popular with older practitioners and/or those with physical deficits or weakness. It also appeals to those who are looking for a form that is less athletic and martial appearing.

When stepping out with one foot, the other foot follows (like Xingyi). This is commonly knows as a “follow step”. The movements are light, quick, and agile. The spine remains erect and the postures are medium to high, with a few lower movements. The hands are continuously circling like Bagua. Pushes or punches are delivered without force.

Let’s talk about Sun’s Repulse Monkey:

In the original form, Repulse (the) Monkey moves laterally (on the diagonal) four times, using smaller movements. It is considered a better method of self-defense and as a combative move/technique, this increases the effectiveness “100 fold”. The original form also contains a “real retreat” with a lot of twisting. This is different from the 73, 48, or other versions (or applications) of Repulse Monkey. In the 73 form, it is done in three directions, in a more elongated manner, which diminishes the “flavor of retreat”.

The 73 form Repulse Monkey actually comes from Sun Style Xingyi or is basically a brush knee in all directions. When it comes to the application, the SUN Style Repulse Monkey is considered a spiral throw. One option is to hook your right arm under your opponent's left arm and pull his right arm under your left armpit with an “overhook”. By stepping back with your left foot, you place your right foot between your opponent’s feet and throw him around (not over) your hip. I am sure that there are at least a few other methods.

Ismael, I’m not sure that this explanation answers your question. Perhaps some of the readers of this blog may be able to contribute further information.

Below are a few videos for your viewing if you are interested.

https://kehoemartialarts.com/patreon-com-edkehoe-tai-chi-repulse-monkey-footwork-drill/

https://www.youtube.com/watch?v=VBveJKGa1gw

https://kehoemartialarts.com/review-repulse-monkey/

Bottom Line: Do remember that in Tai Chi, we do not actually retreat, even though it may appear that way! It is a combat move!

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Why Fang Song is Important in Our Tai Chi Practice!

You know the Form pretty well, including where the hands, feet, weight, and gaze should be. You practice but it doesn’t look or feel smooth or effortless. Why is that?

It’s possible that Fang Song is the missing ingredient in your Tai Chi practice! You could also consider Fang Song (and Peng Jin) as the “special sauces” to help you improve and reach a deeper level of practice in Tai Chi Chuan! So what is Fang Song?

It’s been quite a few years since we talked about Fang Song (aka Fangsong, Song, Sung). It’s an important principle and vital to our practice of Tai Chi (and/or Qigong). Let’s put it this way: the other principles in Tai Chi are not effective unless Fang Song and Peng Jin are both present! While Fang Song deals with resistance (or should I say the “absence of”), Peng Jin relates to expansiveness and keeping the body from becoming “too” relaxed! In this blog, we are only going to talk about Fang Song.

Fang (放) means “to let go” and Song (鬆) means “loose.” Fang Song involves clearing the mind of distractions and resistance in order to achieve a state of calmness and focused awareness. Developing and practicing body awareness helps you to discover where you are holding your tension and muscular contraction. Only then are you able to release it and relax all tissues of the body, including joints, muscles, and so on.

When your instructor tells you to relax, obviously they don’t mean collapse or get floppy. You need some muscle contraction to maintain proper body alignment and movement. However, Tai Chi is NOT about muscular strength! It’s all about how you relax and use your muscles. Pushing through form with concentrated effort will not result in Fang Song. The more you tense, the less your body and Qi will flow and move smoothly.

In Tai Chi, the body moves as a whole unit, connected by fascia, tendons, muscles, etc. All joints need to be relaxed so that they can move freely, as does the Dantian. If there is tension in the muscles around a joint, the body will not move as a whole. Mental/emotional tensing also hinders the whole body movement because the mind and the body are intimately connected.

As one instructor described Fang Song: it is the absence of resistance. You could also call it, releasing “inappropriate” muscle contraction, while you reduce physical tension, and loosen your joints. This “whole body skill” takes a lot of time, patience, and effort to develop. Sounds simple to do? Not really! It’s a learning process. We need to train to use “less and less” force with maximum relaxation.

In Fang Song, when we are relaxed, soft, light, sensitive and agile, we “temporarily” stop thinking and minimize our force as much as possible. With enough practice, it becomes unconscious, and effortless without a trace of tension. This is truly “being in the zone”. Is it easy to maintain? Not so much!

The practitioner must use his or her mind and consciousness to develop this feeling of lightness, agility, and sensitivity. The mind is concentrated, breathing is quiet, the body is aligned, from the top of the head to the feet. There is uniformity and harmony. All joints move at the same speed without interruption. Qi circulates throughout the body freely, harmoniously and in balance.

What about speed and/or power? Are they diminished?

Absolutely not! Fang Song actually improves speed and power because the muscles can easily change from relaxation to contraction. When our relaxation improves, so will our contraction capacity, which in turn, increases both speed and power.

Fang Song in Qigong

If you are having difficulty relaxing your muscles in Form, Qigong (especially Static Qigong) is a great starting point or addition to your practice.

Practicing Zhan Zhuang is beneficial to reaching Fang Song because it helps one to focus without being distracted by movements. This is a special way of training, stillness without motion. In this way, you learn to release the areas of tension in your body in stillness. Once learned, you can then progress to releasing during movement. Many practitioners would rather practice Dynamic Qigong, myself included.

When practicing Dynamic Qigong, we move slowly and deliberately. Our joints have to be relaxed (Song) in order for meridian channels to open so that blood and Qi flow easily. This flow is hindered and/or blocked when your body has physical tension and your muscles are contracted. Areas of stagnation and blockages can hinder or even cease blood or Qi flow.

Best place to practice Fang Song

You can practice indoors or outdoors. The important thing is that the place is quiet, clean, and without wind or distractions. Be sure you are wearing comfortable clothing and stand (or sit if necessary) with eyes fully or partially closed. Let your entire body relax from your Baihui (crown of your head) down to soles of your feet, including your organs, bones, meridians, and connective tissue. Use as little force as possible.

It may be beneficial to practice several times. At times, you may choose to go through Form fairly quickly, especially the first time. Then repeat Form while consciously thinking about lightness, next choose agility or uniformity, and so on. This type of practice should aid you on your journey to relaxation and Fang Song.

Unfortunately, try as you might, you cannot hide your muscle tension when doing Tai Chi. Tension causes fatigue and you will have less energy. Your body will also look and feel differently - not effortless, nor agile, and light. That’s why we practice consistently in order to achieve Fang Song!

I’m including an explanation of Fang Song by Master Yang Jun, “current head of the Yang family” for your viewing and listening pleasure! https://www.youtube.com/watch?v=aiv8QVISwI4

While we may not reach the level of Master Yang Jun, we can certainly enjoy practicing with less effort and tension!

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Does Your Breathing Impact Your Movement When Doing Tai Chi?

First of all, the answer is absolutely!

We’ve talked about breathing quite a few times in my blogs. Many students continue to question when they should breathe while doing Tai Chi. Others don’t seem to understand the importance (or should I say impact) of breathing properly and how it affects their movements. Tai Chi should feel and appear “effortless” and meditative.

Tai Chi combines slow, smooth, and continuous movements matched with deep, relaxed breathing in order to achieve balance and harmony of mind, body, and spirit. When done correctly, Tai Chi looks natural, easy, and relaxed. When we perform or practice Tai Chi, we exercise both our internal and external body. Connecting the internal and external is important for health, wellness, and even for the martial aspect of Tai Chi. Breathing has a direct impact on your effort and appearance of your movements.

There are several different types of Tai Chi breathing. We covered this is past blogs. However, most practitioners use (and this blog talks about)deep abdominal breathing.

Before we go any further, I want to explain that effortless doesn’t mean that you’re not getting a “good workout”. Effortless means that neither your mind nor your body feel like they are struggling. When it feels effortless, your body performs and works more efficiently. Abdominal or diaphragmatic breathing is the main reason for that. Abdominal breathing uses your entire lung capacity, rather than just breathing from the top “thoracic” lobes. The lungs inflate slower and deeper, which delivers larger amounts of oxygen to the bloodstream. Oxygen helps us to sustain our energy and endurance. The more oxygen you inhale and the more carbon dioxide you exhale, the more energy you will have.

Abdominal breathing also calms your body. As your diaphragm moves, so do the muscles in your back, stomach and breast. When we use proper breathing, Tai Chi movements result in improved metabolism, cardiovascular fitness, and stability.

According to Dr. Suzanne Droleskey, (Office of the Provost, Texas A&M University),muscles require nutrients from food, water, and the oxygen you breathe, in order to work properly. The lack of proper breathing leads to low energy and endurance. Dr. Droleskey, states that as they age, adults tend to breathe more shallowly, which means they are using less of their lung capacity. Is it any wonder that we feel less energy and have less stamina than we did when we were younger? Even deep breathing (without movement) is a great exercise to increase lung capacity!

So do we use both your nose and your mouth when you breathe? Here’s an area of disagreement among practitioners and instructors. Inhaling through your nose keeps your mouth moist, while your nose filters the air you inhale. When you inhale (through your nose) be sure to draw oxygen/air deeply into your body. Once you complete your inhale, exhale (mouth or nose) right away to form a continuous “loop”. For several reasons as I noted in a previous blog, there are people who cannot exhale through their nose. Be sure not to try to control your breathing or to pant! If you need to use you mouth instead of your nose, please do.

Tai Chi abdominal breathing should feel natural, effortless, and meditative. Do be mindful of your breathing. When you are stressed, your breathing quickens and becomes more irregular. Our vagus nerve (which runs from our brain base to our organs) reacts to stress response in our body by causing our “fight or flight response”. This involuntary action speeds up our breathing and blood flow to prepare the body to fight or fly (flee). Slow, even abdominal breaths move the diaphragm and stimulate the vagus nerve in a positive way. Unlike the fight or flight, it sends signals to the body that we are safe and causes our bodies and minds to relax and restore. Our breathing, blood pressure, and heart rate should return to normal!

Once you become aware of stress changing your breathing pattern, return to slow, deep breathing. As your body relaxes, your breaths will become deeper, longer, and more natural! Don’t forget about your body alignment and be sure you are rooted. Another way to support deep breathing, is to wear comfortable clothing and maintain a position where your respiratory system is open and allows oxygen to flow freely. Standing, sitting with the torso upright (no slouching), or even lying on your back are good positions.

Coordinate your breathing with your Tai Chi movements - sounds easy but it’s harder with Tai Chi than with Qigong (even dynamic Qigong). This is especially difficult for beginners. Qigong postures are usually repeated several times in a row. Whereas, in Tai Chi, some movements are longer than others. Not everyone has the same lung capacity. No one should be left gasping for breath or feeling suffocated! You can take an extra short inhale and exhale; your other option is to coordinate the movement with two breaths instead of one. Everyone is different and we just need to do what is best for our body.

Let’s talk about the motion of the body during Tai Chi. When you coordinate your breathing with your movements, you inhale to store energy and exhale when you want to deliver energy or force. Maintaining proper alignment and breathing in this fashion improves your balance and flow during movements. Your muscles are then prepared for the next movements.

• Be sure that your elbows are dropped, and shoulders lowered with your tailbone facing the floor. In order to feel light and effortless, be quiet and avoid any distractions.

• Tai Chi movements are rounded. When we talk about movements being rounded, we mean that each move should be done in circle. This comes with practice.

• Moving slowly avoids rushing and allowing momentum to take over. One cannot rush and breath deeply as well! This is also how we improve our balance.

• The pace is fairly slow and constant, especially when learning, which will also help you feel more stable.

In Tai Chi, there is no rush. We should not be in a hurry to complete Form. Be aware of your breathing and your movements. Enjoy the feeling!

I own this great t-shirt that reads: “Tai Chi because life is not a race”.

Word of caution: If you have any chronic or severe respiratory condition (like severe asthma), be sure to check with your medical provider before engaging in deep, abdominal breathing.

Bottom line: Proper breathing during Tai Chi has a definite impact on your movements! Do be mindful of your body and breath!

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In case you would like some “breathing videos”:

https://www.teapotmonk.com/tai-chi-breathing-exercise

https://www.youtube.com/watch?v=a3XQAbR00k4

https://www.youtube.com/watch?v=fG8KmWHYDZM

Repulse Monkey

When I decided to do a blog on Repulse Monkey (aka Repulse the Monkey or Reverse Reeling Forearm), I anticipated that it would not be an easy task. There are so many variations and opinions to be “discovered. Plus, describing an active move is usually difficult. Some consider Repulse Monkey relatively easy to learn, others do not. I think we can all agree that it does, however, require a “certain degree of fluidity and grace”.

This, somewhat uncommon posture (except for Tai Chi Chuan), Repulse the Monkey/Reverse Reeling Forearm is known in Chinese as “左右倒卷肱 Zuoyou Dào juǎn gōng”. In Chinese, it roughly translates to “falling back rolling upper arm”. In the Yang family style, it is called Dao Nian Hou. In the Chen family style (Dao Juan Hong), it roughly translates to “reverse rolling wave”. It has been said that Yang Luchan wasn’t very literate, and “may not have known the actual Chinese characters for the name of the moves”. Therefore, Dao Juan Hong does sound somewhat like Dao Nian Hou. Who knows?

Makes you wonder where the “monkey” came in. There are many different beliefs when it comes to the origin of this move’s name. One explanation is that we “repulse” (calm) our chattering monkey mind. We’ve talked about our monkey mind in a few previous blogs. Below is a totally different explanation (or legend) that will make you think (and maybe smile).

Repulse Monkey is commonly known as a “combat move” in that it involves striking your opponent while you pull with your own hand. The palms change as the forward palm (which is at shoulder height) lowers to the waist. The backward palm, which was initially around forehead height, now replaces the position as the forward palm. It can become more dynamic/powerful when you simultaneously pull at the same time that you strike. Much easier to do this maneuver than to explain in words!

Repulse Monkey is also known as a defensive posture. When you are pulled to one side by your opponent, you pull back on the side and strike either your opponent’s chest, neck, head, etc. with the other side.

As I stated previously, there are many variations of Repulse Monkey. We need to realize that individual body types, preferences, and teaching styles might influence the specific foot positioning and pivoting during Repulse Monkey, as well as when performing other Tai Chi movements. Some practitioners pivot on the ball of the front foot, while others pivot on the heel with the push. Different practitioners and/or teachers use slightly different foot placements, which is usually based on their interpretation, lineage, or tradition. Different does NOT mean wrong!

According to Erle Montaigue, the “Backward Break Tai Chi Step: A Move Backward” step is only used in what he refers to as 'Step back & repulse Monkey'. According to Erle, the toes settle first, then the heel settles. The waist is controlled by the front leg.

According to China State Controlled Media: “Repulse Monkey Left and Right” is a classic posture in the 24-form of simplified Tai Chi. This move involves “brushing the knees while rolling back and pushing the hands forward on the left and right”. This is a technique where the practitioner retreats, in order to advance, attack and defend.

In all styles, particularly Yang, stance and footwork are crucial. In Repulse Monkey, feet position and alignment help maintain “balance, stability, and proper body mechanics. Even though there are many variations in style, generally the feet are shoulder-width apart or even slightly wider than many forms.

In Cheng Man Ching’s (CMC) version of Repulse Monkey, the feet are about hip/shoulder width apart (side to side), one foot is in front of the other, and both feet point straight ahead. It is believed that this parallel foot position wasn’t how CMC learned it from Yang Cheng-Fu. One must keep in mind that CMC was (among many things) a Doctor of Chinese Medicine and his goal was to improve the health of the Chinese people. With the feet parallel, the Ming-Men are open and Qi flow is improved. Of note, the ‘backward swimming” arm movements are similar to those in Qigong. This also encourages the flow of Qi.

However, there are valid martial reasons not to have the feet in a parallel position. Unfortunately, I will not be addressing the advantage/benefit at this time.

Let’s look at some of the benefits of having your feet parallel or slightly apart during the Repulse Monkey step back (and other Tai Chi movements):

1. Stability: A wider base helps you maintain balance and stability throughout the movements, especially when shifting your weight and transitioning between different Tai Chi stances.

2. Alignment: Feet, knees, hips, and shoulder alignment is essential in all forms of Tai Chi to enable and promote Qi energy flow. Feet parallel or slightly apart prevents joint strain while maintaining proper alignment.

3. Weight distribution: Your weight is evenly distributed between both legs when your feet are parallel or slightly apart. This can cause your movements to be more effective and powerful.

4. Mobility: When your feet are parallel or slightly apart, your transitions between movements and stances will be smoother. Your footwork and stepping techniques, (essential for fluid and grace) will improve.

Now let’s talk about that “Monkey”!

According to legend Monkey was a “cheeky” Chinese demi-god who always was up to mischief. His most famous adventure is called “Monkey picks fruit.” As the legend goes, the garden of Xiwangmu (Queen Mother of the West) grew the Peaches of Immortality. Monkey not only entered the garden, he also gorged himself on the fruit to become Immortal. However, because he took a “short cut” (by cheating), he was imprisoned under the Five Elements Mountain for 500 years by Buddha Shakyamuni. This famous episode appears widely in painting and sculpture in Chinese art.

So what does that have to do with the Repulse Monkey move? It takes a bit of imagination but visualize a juicy peach in the palm of your hand. As Monkey attempts to grab it, you withdraw your hand and then as you turn, your back hand comes forward and pushes him away with a palm strike!

Evidently, this isn’t the only amusing way to describe a Tai Chi movement. For example, Fist Under Elbow, is visualized as reaching out, grabbing an apple, and slicing it in half! Hmmm!

Here are some general guidelines, no matter how you perform Repulse Monkey:

• Your arms should be rounded and loose. Try to keep tension out of them. Relax!

• Tai Chi has no sharp angles, so drop your elbow and do not pull back your arms.

• Your central column, which runs straight down the center of your body, will help you rotate. 

• Your weight transfer between front and back foot should be smooth.

  A few examples of Repulse Monkey below. I do not judge the quality of the performance.

• https://www.google.com/search?client=firefox-b-1-d&q=Master+Yang+Jun+Repulse+Monkey#fpstate=ive&vld=cid:deef55db,vid:LYO8cIYiuNM,st:0

• https://www.youtube.com/watch?v=r4fKct8_4jo

• https://www.youtube.com/watch?v=7M-tIQ7uzVE

• https://www.youtube.com/watch?v=wa4wB-F_1Uo

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Important Points To Remember When Stepping in Tai Chi

If you have any experience with Tai Chi, you are probably aware that all of our movements start with our feet. Stepping and shifting weight are vital to a strong foundation in Tai Chi If your stepping and/or stances are incorrect, it is impossible to do any Form correctly.

Most new students, and even some established practitioners still experience problems Tai Chi walking and/or just stepping in Tai Chi. Many wobble as they step or shift weight. As one would expect, there are many opinions on how to “step” correctly in Tai Chi and that may be one of the problems. There is never one answer! Some issues arrive due to your purpose or focus (so to speak) for doing Tai Chi. For instance, is your focus performance based, martial based, health or rehabilitation based, etc.?

I believe that we can all agree that feet need to be stabilized and rooted. I have done many blogs on rooting, so I am not going to repeat that in this blog. My motivation for this blog is that I see so many student’s feet roll from one side (inside) to the other (outside). They also lift their toes and/or their heels. Obviously, they are not rooted (or stabilized) and this causes their balance to be faulty and precarious. Not a good position to be in!

Every student/practitioner must learn to move from the lower body, in order to remain stable, efficient, and to exude power when needed. How can you move from your lower body if you are not aware of it! So let’s start with the feet!

There are experts who say to place the weightless foot completely down before placing any weight. Others, myself included, believe that the front foot is placed down on its heel first (with little to no weight), the body then moves forward, until the toes are placed. The weight does comes to the middle of the foot, with toes gripping the floor/earth. I’m not here to debate, just to offer some insights that, hopefully, will pertain to most, if not all, practitioners.

Rolling your weight to either side of the foot can cause serious knee damage! What happens when you roll your feet to the inside (pronate) and your knee rolls inward? How do you fix it?  One solution is to open your “thigh close to the hip and gently rotate it to the outside” in order to line up your knee and ankle, and to get your foot flat.  Rolling your foot to the outside happens when your knee is moved to the outside of the foot. This causes a lot of pressure on the outside of your foot as well as your knee. Take a minute to check the heels on shoes you wear frequently to determine if that is how you are stepping, walking, and/or standing.

When you do lift your heel, take a shorter step and don’t shift your weight to the point where your knee is beyond your toe. Do be aware not to lift your heel when you “arrive”! How about lifting your toes! Why do we do this? There are probably many reasons - probably the shoe you are wearing. Does the front of the shoe lift up (i.e. running shoe), are the soles too thick, or are you wearing sandals. Flat shoes are very highly recommended! There are those practitioners who practice barefooted - but that’s an entire different discussion!

To be balanced and rooted, your entire foot must “gently” grip the floor and/or ground. Don’t press your toes down too hard or curl them. Yes, there will be some gentle pressure. Don’t press your heels down too hard either. When the three nails/points of the foot (see Rooting Blog) touch down evenly, you will be rooted and stabile.

Ok, now that we are rooted and stabilized, how do we move forward? Stepping in Tai Chi is somewhat unique! However, it is very important that it be done in the correct order so that you “develop ‘Footwork’ (步法) and ‘Body Movement’ (身法)” in all Tai Chi applications and Forms.

First step is to be sure that your posture is correct, and that the top of your head, your nose, and Dantian are aligned. Feet will be either substantial (实) or Insubstantial (虚). Notes on this below.

The leg that steps out should be insubstantial (unweighted and passive). The other leg is substantial (weighted and active) and supports your body weight.

• Sink into the substantial (weighted leg) with your knee bent, but not beyond the toes of that foot. The Dantian is positioned over this foot.

• Stabilize before you lift the heel of insubstantial (unweighted leg) and “float” in preparation for stepping.

• Sink your weight gradually forward while moving your lower body and aligning your hips at a 45 degree angle. This is now your SUBSTANTIAL foot with the Dantian positioned over it.

• The other foot now becomes your insubstantial foot with little to no weight on it.

• As you advance (keep moving), positions alternate.

• Stability is provided when you maintain good posture from your erect head to your Dantian (center of gravity).

• An insubstantial foot can be pivoted without knee damage! This is also important in everyday life!

• Reminder: ALWAYS stabilize before you step out! Step slowly, don’t be in a rush!

• Both feet are not in the “same plane, but in a slightly wider stance”.

Back to that same old question: Why do we wobble?

Let’s think about this. When you stand, do you feel the sensations in your feet? Are you aware of them? How about your weight? Is it evenly distributed? Can you feel every part of your foot that is in contact with the floor/ground? Where do you feel pressure?

Are you wearing sandals, thick soled shoes, or running shoes with the toes turned up? See above discussion!

Now let’s discuss Tai Chi in more martial terms -

As I mention to students when they commit weight forward before the “foot” touches down, we are inviting instability. Worse, in the martial instance, your opponent then has the perfect opportunity to unroot you, or (yikes!), sweep your feet out from under you.

As Erle Montaigue states in The Five Stepping Methods of Taijiquan, “We never retreat in Taijiquan and we can do this because of this stepping method”. This is because of the rear foot which “controls the waist in yielding and throwing away the attacker’s strength.” Instead of retreating, we can (and should) use our rear leg to controlled by our waist for evading the attack. We can then generate our power without stepping backward. A good example, is Brush Knee, aka Brush Knee and Twist Step, where we use the back leg to pivot safely on the heel “while contracting and issuing force” as the toes touch the ground or floor.

Erle quotes an old (but quite interesting) Tai Chi saying: “To enter is to be born while to retreat is to die”.

BOTTOM LINE: Take care and be aware of where and how you are moving your feet!

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Tai Chi, Qigong, and Your Lungs!

We know, although most people don’t do it, that exercise has numerous health benefits for our body, our mind, and our spirit (mood). It is well known that exercise does help breathing, as well as calming anxiety and/or stress. The problem is that people who live with chronic lung disease, asthma, lung cancer, chronic obstructive disease (COPD) or other respiratory disorders find it hard (if not impossible), to work out. Sadly, COPD is the third leading cause of death in the U.S and, I am sure it comes as no surprise, it is “commonly associated with anxiety and depression”.

Chronic disease of any type takes its toll on the sufferer. Mental health suffers because dealing with chronic health issues (especially lung disease) often causes depression, anxiety, and/or stress. One answer to the exercise problem is Tai Chi and/or Qigong. Both exercises are gentle, low-intensity and teach you to focus on your breath as you move slowly through the postures, which flow in a constant motion. While practicing Tai Chi and/or Qigiong can help you cope with these feelings of anxiety and/or depression, it is important to seek medical care so that they don’t cause further health issues.

Research

A pilot study published in August, 2018, The Effects of Tai Chi on Lung Function, Exercise Capacity and Health Related Quality of Life for Patients With Chronic Obstructive Pulmonary Disease was undertaken to determine if a 3-month Tai Chi program for patients with COPD would improve “lung function, exercise capacity, and health related quality of life”. The results showed that Tai Chi is a safe and effective way to improve exercise capacity and quality of life for people living with COPD.

In 2018, research by respiratory consultant Professor Michael Polkey, along with Chinese researchers from the State Key Laboratory of Respiratory Disease in Guangzhou, conducted a study on the impact of Tai Chi on respiratory function.  They determined that Tai Chi is a low-cost, more “easily accessible alternative to conventional rehabilitation for chronic obstructive pulmonary disease (COPD) patients”. In other words, they found it a viable alternative to Pulmonary Rehabilitation (PR) as a way to improve respiratory function.

Professor Polkey feels that activity is key to reducing COPD symptoms. While he and his associates recommend PR, studies show Tai Chi is a viable alternative when no local rehabilitation services are available. This is true in China and the UK where some parts of the country don’t offer pulmonary rehabilitation services. When providers offer Tai Chi as a more easily accessed, alternative therapy, patients can continue unsupervised treatment programs at home.

A 2021 analysis of 23 studies by The National Center for Complementary and Integrative Health regarding patients with COPD, determined that Tai Chi not only helps lung function, but can also improve “exercise capacity and quality of life.” Tai Chi is easy on the joints and doesn’t stress the muscles. It can even be done seated and by people with different fitness levels. Many refer to the practice as "meditation in motion."

A randomized control trial published in the November 2023 issue of Complementary Therapies in Medicine suggested that an integrated rehabilitation program which combines Tai Chi and conventional rehabilitation exercise would be more suitable for COPD patients. The trial consisted of both hospital-based exercise sessions and community- or home-based exercise sessions. Improvement was shown in “exercise capacity, pulmonary function, symptom burden, and systemic inflammation”.

Why does Tai Chi and/or Qigong work?

Correct breathing techniques are vital. Here are a few points about breathing during Tai Chi and/or Qigong:

• Some instructors teach students to breathe in and out through your nose, while others teach breathing in through your nose and out through your mouth.

• Those with sinus infections, a deviated septum, or other nasal passage issues may have a problem exhaling through their nose. Mouth exhaling, would be preferable for these people. Others are just uncomfortable exhaling through their nose for various reasons and prefer to exhale through their mouths.

• Breathing in through the nose is preferable so that germs and bacteria don’t enter the mouth.

• Whether you breathe out through your nose or your mouth, exhale slower than inhaling (at least 1 beat slower), deeply down to your Dantian (abdomen).

Breathing in this slow, deep fashion also helps to prevent hyperventilating, anxiety, and panic attacks by sending signals to your nervous system to “calm down”. Deep breathing exercises can also protect your lungs from infection, while decreasing stress and depression.

Tai Chi and Qigong practitioners see an improvement in their lung health and capacity, dyspnea (shortness of breath), balance, flexibility, stamina, strength, and more.  Importantly, students also learn body awareness and how to focus through visualization.

Tai Chi and/or Qigong can be performed individually but is more effective when an instructor is by your side, observing your moves. Many students prefer practicing Tai Chi and/or Qigong in a group. It’s a personal choice. If you use oxygen or inhalers, keep them nearby during your practice and use them as indicated by your healthcare provider.

Of note: Probably something you never even think about: when you sit slouched over (forward), you reduce your lung function. Not something we need! Be sure to take slow deep breaths, hold if you can for a few seconds (10 to 20), then release slowly. Check your posture and do this breathing exercise a couple of times a day. Remember to stay in your comfort zone!

Bottom line: Can you pick up a magazine, news-related newsletter, or read any article about stress that does NOT mention slow, deep breathing? Probably not!

PS - Many of these articles mention Tai Chi and/or Qigong !!!

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Acupressure Versus Reflexology - What's the Difference?

Acupuncture, Acupressure and Reflexology are all considered “healing arts”, which are based on, and have their origins in, traditional Chinese Medicine (TCM). TCM is an ancient healing philosophy that has been around over 2,000 years. It is focused on strengthening and harmonizing the body’s life force energy - known as Qi. Qi flows through the body via a network of meridians (energy channels), similar to how blood flows through your blood vessels.

Interesting fact: “In the 1890s, British scientists found that nerves connect the skin and internal organs. They also found that the body’s entire nervous system tends to adjust to outside factors, including touch”. This is something TCM has known for many, many years!

Acupressure and Reflexology are similar in that both of these alternative/complementary therapies: They stimulate points in the body to balance energy flow, and are guided by the principles of TCM (one point on the body affects other parts of the body). The goal of both therapies is to assist in healing the mind, body, emotions, and spirit.

Now comes the “however”, the points on the body in Reflexology and Acupressure do not always coincide. Western Reflexology uses reflexes that are in an orderly arrangement using the feet, hands, and outer ears. Acupressure, on the other hand, uses over 800 reflex points along energy lines called meridians, which run the length of the body.

Both Acupressure and Reflexology apply a holistic approach, which is based on “scientific foundations” involving basic physiology and the roots of pain. As “healing arts”, they interact with one’s mind, body, and spirit. Acupressure and Reflexology are complex practices which include “assessing and balancing” energy flow along meridian or reflex pathways. They don't exchange energy between giver and receiver, instead Acupressure and Reflexology are applied to balance the energy of the receiver.

Acupressure

Acupressure is based on the same "acupoints” as Acupuncture. Pressure (instead of using needles) is applied to a point. Of course, using a needle is more “potent” than pressure, however, with acupressure, you can apply pressure to your own points.

There are hundreds of Acupressure points along the body’s meridians, each having a specific function. Some are used to strengthen weak Qi in a meridian. Others are used to treat congested, stagnant, or blocked Qi. Some points relate to specific organs, while others are more general. The points being used are based on needs of the receiver and the desired outcome. Because there are so many points, it’s impossible to press on every Acupressure point in one treatment. There should also be a limit on how many are stimulated at one time. Keep in mind that there isn’t usually just one “perfect point”. It is usually a judgment call as to which or how many are stimulated.

Reflexology

There are many potential benefits of Reflexology (just as from Acupressure), including reduced stress, improved circulation, and pain relief. There are different theories on why or how Reflexology works. One belief is that a Reflexologist’s touch may help to calm the central nervous system which would promote relaxation and decrease stress, just like massage. Another theory is that the brain creates pain as a result of a subjective experience, either physical, emotional, or mental.

First, let me say that when we are talking about Reflexology, we are usually referring to Western Reflexologists who use Ingham, a standardized reflexology method. This method is popular in England, Australia, Canada, and the United States. Chinese Reflexology practitioners are more difficult to find and are popular in Asia, especially China. Chinese healing methods are more “secret” and are taught and practiced on families, friends, dedicated students, etc.

Some differences between the two (although there are some similarities): reflex points on the foot differ, and Chinese Reflexology uses a tool, while Western Reflexologists use fingers, thumbs, and knuckles. Western Reflexology uses the Zone theory. In this theory, the body has 10 vertical zones which contain different body parts. These body parts correspond to specific fingers and toes. There are three main types of Reflexologies in Western Reflexology: foot, hand, and ear reflexology. Each type of reflexology involves applying pressure to specific points on the body.

Many Ingram method Reflexologists believe the main difference between Acupressure and Reflexology is the amount of pressure used. They believe that Acupressure uses more pressure than Reflexology and that Reflexology is more specific and targeted.

Chinese Reflexology, on the other hand, is similar to Acupressure in that you can stimulate different body parts to strengthen and harmonize your Qi. The potent points are located on your feet, which are believed to contain the master control points for harmonizing energy flow throughout your meridians. Each point has a different purpose, and the effectiveness is highly dependent on choosing the best points to stimulate. Pressure applied in Chinese Reflexology is stronger than either Western Reflexology or Acupressure.

With Chinese Reflexology, it is important that you know the complete system of Traditional Chinese Reflexology—meaning all 50-plus points and “how to massage them with a reflexology stick”. Of note, you can massage all of the reflexology points in a single session which covers all the body’s major systems and meridians. The points on the feet are not as specific as with Acupressure; the stimulation of Qi is more general, and you can practice on yourself as long as you can reach your feet. While not totally necessary, it is helpful to understand TCM so that you know why you are massaging certain points.

Important point:

The “healing arts” are not a substitutes for conventional care. They are used as a complement to, or in conjunction with, (not a replacement for) necessary medical treatment. They cannot cure cancer, diabetes, MS, heart disease, or any other serious medical condition, injury, or illness. They can, however, relieve some of the pain or symptoms caused by medical or psychological conditions. They can also stimulate the body’s ability to heal itself.

As you might expect, Western Reflexologists are much easier to find. Can one find a Chinese Reflexologist in North America? Yes, if you know where to search! There are some in Canada and California, for sure. If you are interested, it might be worth the search!

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Can Tai Chi Help Gastrointestinal Disorders?

Most Tai Chi and/or Qigong practitioners know that from a Chinese perspective, sickness and illness is caused by imbalances in the flow of Qi (aka life energy). According to this perspective, all healing is mind-body medicine to rebalance life force energy (Qi). Excessive Yin or Yang energy can cause stagnation, impeded, blocked, or turbulent Qi and blood flow.

According to Traditional Chinese Medicine (TCM), balancing Yin and Yang will correct energy flow. TCM techniques include: Tai Chi, Qigong, acupuncture, acupressure, moxibustion, Qi breathing, meditation, and diet. Tai Chi has been recognized as a Complementary and Alternative Medicine (CAM) therapy which has been successful in treating many chronic conditions, such as anxiety, depression, multiple sclerosis, osteoarthritis, Parkinson disease, PTSD, rheumatoid and osteoarthritis, and fibromyalgia, to name a few. Tai Chi and Qigong practitioners also enjoy improved self-esteem, self-awareness, improved sleep, and immune response. These practices also reduce the effects of aging and inactivity.

In addition, Tai Chi and Qigong are meditative practices which helps improve digestion. Both use diaphragmatic breathing which (when done correctly) moves the diaphragm, this movement massages and stimulates both the abdominal and pelvic organs. This organ massaging helps reduce, and may prevent, digestive and bowel problems and disorders, such as irritable bowel and inflammatory bowel disease. We already know that deep breathing positively affects your parasympathetic nervous system.

Irritable bowel syndrome (IBS) is one of the most commonly diagnosed GI disorders. In fact, IBS affects between 4%-22% of the world population. It’s a functional gastrointestinal disorder (FGID) which produces abdominal pain and a change in bowel habits. Unfortunately, IBS is chronic and relapsing. It negatively impacts one’s “health-related” quality of life, as well as work productivity.

So what are gut microbiome? Gut microbiome reside in your small and large intestines and consists of microbes (bacteria, fungi, viruses, yeast) and genetic material found in our gastrointestinal (GI) tract. What you may not know is that the gut bacteria affect “everything from our digestion to our mental health.” People with different mood or mental health disorders have gut dysbiosis, meaning the composition of their gut microbiome and function is altered.

Psychological, physical, and metabolic stress impact your gut microbiome. It is estimated that there are about 100 trillion microbes inside our bodies. Not only do most live in our gut, 80% of our immune-producing cells live in our intestinal tract as well. Even a small change in your diet, your lifestyle, and/or a decrease in your stress will have a positive effect on your gut health. Tai Chi and Qigong benefit the “gut-brain-microbiome axis” and improves diversity, which helps produce serotonin, improving mood and decreasing inflammation.

Research

In the July 2017 issue of the Journal of Integrative Medicine, researchers undertook a meta-analysis of 14 studies on the martial art and gut microbiota. It is well known that Tai Chi improves immune function and inflammation of the gut. However, it may also affect gut microbiota “through vagal modulation and mediating the hypothalmic-pituitary-adrenal axis”. Research showed that Tai Chi was helpful for maintaining homeostasis, or balance in the gut. Not only was intestinal flora enhanced, there was also improvement in blood lipids (cholesterol and triglycerides) and blood pressure.

Many IBS patients turn to complementary methods because they are dissatisfied with their treatment. In July 2022, a 7 week, Virtual Tai Chi program was undertaken and published in Neurogastroneurology & Motility, to determine whether virtual Tai Chi was effective for treating patients with IBS-C (irritable bowel syndrome with constipation). Researchers noted improvement in IBS symptom severity, quality of life, GI anxiety, “abdominal distension, and psychological factors”.

Participants found the data collection burdensome, and a substantial number withdrew early in the study. Of those that completed the study, some appreciated the convenience of virtual training, while others did not. Some “found it difficult to follow a video and wanted in-person attention to their positioning and movement”. Those who completed the program were highly satisfied, except for the data collection burden. Overall program was “notable for improvements” in symptoms.

*Note: This is a valid point regarding virtual training, particularly today when so many people are learning from videos. Who corrects and guides you? A large portion of the population have poor self-awareness and proprioception. In addition, online learning, while it has many positives, doesn’t allow for social interaction.

So why does such a high percentage of the population has “gut problems”?

According to both a Western and Eastern doctor (see below), gut problems can be intensified by emotional imbalance due to unresolved problems from both past experiences, and ongoing stress issues. Eastern medicine believes stagnated Qi results from some, or all, of the following problems: genetics, certain medications, alcohol and other harmful substances. Both Tai Chi and Qigong can help emotional and Qi balance. Movements and abdominal breathing promote energy flow and learning and practicing the movements calms and stimulates the brain transmitters. The martial movements enhance your internal energy and you feel stronger. The key here is “regular practice” - I will bet you’ve heard this before!

Both doctors agree that people who “think too much, worry too much, plan too much, and fear too much” suffer excess tension and stress, which in turn results in negative emotions that (you probably guessed it), adversely impact their gut. True Wellness for Your Gut: How to Combine the Best of Western and Eastern Medicine for Optimal Digestion, Glucose Metabolism and Weight Control was written by Catherine Kurosu, MD, LAc and Aihan Kuhn, CMD, OBT, and published by YMAA Publication Center, in October of 2020. Of course, our stress was at an all-time high during this period of the pandemic.

So there you have it! How many times has stress and/or anxiety been mentioned regarding our gut health (GI system)?

So what are you waiting for? Start practicing!

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How and Why Does Tai Chi Help Arthritis?

It seems that everyone either has, or knows someone who has, arthritis. I’ve recently been asked by a new student, previously from external martial arts, “How does Tai Chi help arthritis?” Good question! Hmmm, sounds like the subject for my next blog.

Arthritis affects over 58.5 million people of all ages in the US, including children. There are over 100 different types of arthritis. Therefore, when we talk about arthritis, we are referring to rheumatic diseases and/or conditions that affect joints. Common symptoms include pain, aching, stiffness, and swelling in or around at least one joint. As you would expect, it’s more common for those 65 and older. Osteoarthritis is the most common form. Other common forms are rheumatoid arthritis, psoriatic arthritis, and gout.

The aim of treatment is pain control, improving or maintaining function, and minimizing damage to joints. Common treatments include medication, lifestyle changes, and exercise. The actual treatment will depend on the type of arthritis and other patient-specific factors.  Unfortunately, pain and stiffness in the joints often discourage people from exercising.

Experts agree that exercises should be aimed at improving flexibility, strengthening muscles and improving physical condition. Without exercise, the joints become more stiff and more painful. Exercise keeps bones, muscles, and joints healthy. If you don’t do any exercise, the muscles weaken, and the bones can become osteoporotic. The practice of Tai Chi not only meets all these requirements, but provides many other advantages.

Tai Chi will not cure arthritis! Will it help all types of arthritis? Actually, it can help some types more than others. Mind-body exercises have positive effects on pain, sleep quality, stress and anxiety, and mood disorders, similar to aerobic exercise. The deep breathing, flowing movements, and mindfulness of Tai Chi will help reduce pain and increase flexibility. It also improves strength, while it reduces stiffness and pain. Tai Chi pumps blood and body fluids through the muscles, tendons and joints, facilitating the transformation and strengthening of these parts of the body.

Evidence suggests that Tai Chi helps hip, ankle and knee mobility for those with Rheumatoid Arthritis. It has also been found to be helpful for people with hip and knee osteoarthritis. Recently, researchers at Tufts Medical Center in Boston, Massachusetts, discovered that Tai Chi specifically reduces the pain and physical impairment of people with severe knee osteoarthritis. 

Tai Chi is scientifically recognized as a method for improving balance and physical function. Best of all, Tai Chi movements can be adapted and/or modified by certified instructors as a therapeutic approach to meeting the individual needs and limitations of individuals with arthritis.

Many people with arthritis suffer from back pain. Tai Chi’s slow, focused movements and deep breathing, improve pain and/or discomfort. The muscles in the lower back are supported by strong abdominal and pelvic muscles from regular practice of Tai Chi exercises. Body alignment, posture, and balance are also improved.

Research

In April 2007, the largest study of Tai Chi for arthritis was published in the Arthritis Care and Research Journal. It showed that Tai Chi is not only safe, but effective for those with joint discomfort.

The American College of Rheumatology recommends “movement-based, mind-body exercises”, and “strongly” recommends Tai Chi especially for those with knee or hip osteoarthritis. While Tai Chi is safe for individuals with rheumatoid arthritis, authors of a 2023 research review felt that additional research was needed to determine whether it would improve their pain or physical function.

A Systematic Review and meta-analysis (Archives of Physical Medicine and Rehabilitation, October 2021), researchers stated that “Tai Chi is an excellent program to improve body anti-inflammatory capacity”. They felt that regardless of their medical condition, individuals would benefit from practicing Tai Chi (with proper exercise parameters).

There have been over 500 studies and 120 systematic reviews performed. The Can Fam Physician. 2016 November article stated that though benefits are numerous, when it comes to Tai Chi, a couple of the strongest evidence of benefits is for fall prevention, osteoarthritis, Parkinson disease, and improvement in balance.

Why Does it Work?

Tai Chi principles help practitioners mentally and physically align. For example: students work on correct body alignment and posture, they learn how to relax their bodies and minds, how to seek stillness in movement, how to connect their upper and lower body, use their mind to govern their body, and how to move continuously without interruption or stopping. During practice, we focus on movements and coordinating our body.

Experts (both Tai Chi and otherwise) know that a positive, relaxed mind can help to heal and maintain a healthy body. Tai Chi integrates mind and body. We use the conscious mind to direct each movement and the inner force (energy).  It is becoming clear that the” immense power of the mind has not yet been fully appreciated”. According to the Osteoarthritis Foundation International, Tai Chi is one of the most powerful mind-body exercises. Engaged students begin to realize that with the internal energy at his or her disposal, he or she can possess greater physical and mental strength. Not only is self-control and mental clarity improved, we also enjoy better mood stability.

Tai Chi provides many benefits for those with arthritis, such as: improved flexibility, coordination, muscle strength, and joint stability. It also provides pain and stiffness relief and can help prevent or delay arthritis in healthy people. 

Bottom line: Tai Chi does help arthritis. Now the big “however”, you will get the most benefit, if you practice at least twice a week for 20 minutes to one hour. So are you then “cured”? Absolutely not! Nor will you continue reaping the benefits unless your practice is regular and ongoing. Even 5-10 minutes a day is better than nothing!

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Sword Fingers - With or Without a Sword!

If you are someone who practices (or has practiced) Tai Chi Sword, you are probably familiar with the term and hand gesture commonly called Sword Fingers! Sword Fingers hand shape is known as Yin Shou. If you haven’t practiced Tai Chi Sword, you may have seen a Tai Chi practitioner holding the second and third (index and middle) fingers upright with the thumb and last two fingers bent (folded). You probably thought that while it looks pretty cool, what is the purpose?

For this reason, I decided to look into Sword Fingers [Chin.: Jiàn zhǐ 剑指] . I was not surprised (after blogging weekly for almost 5 years), to find that there were numerous ideas, interpretations, uses, and so on. Do remember that this is not a scientific paper or a thesis. It’s a blog and was never meant to be all inclusive nor all-knowing!

Sword Fingers, is not only unique, it is also symbolic in Tai Chi philosophy, and rooted in the principles of Yin and Yang (symbol of duality). This gesture has many names, such as the secret sword, “sword amulet, sword hand, sword fingers or sword-charm position”. Of course, there is an expected debate as to whether or not you should hold your Sword Fingers horizontal or vertical?The fingers pointing up represent active and expansive force (Yang). The fingers pointing down represent receptive and yielding force (Yin). As with the Yin Yang symbol, the fingers represent opposing yet complementary forces. Together, this “dynamic equilibrium” embodies the essence of Tai Chi - balance and harmony in all aspects of life.

As one would expect by now, not everyone agrees on the use of Sword Fingers nor how the thumb touches the ring and little finger. The first two fingers (index and middle) are extended and relaxed, while the other (ring and little) fingers curl into a flexed/open half-fist. The tip of the thumb rests on the outside of the ring finger’s second knuckle (and little finger, depending on the size of your hand and thumb). Some practitioners believe the thumb should be over the ring finger's second knuckle.

According to Dr. Andrew Von Plitt, using Sword Fingers as a placeholder is the most practical usage. When actually sword fighting (fairly unusual these days), the Sword Fingers were used to hold the sword sheath to keep it from being damaged. The sheath could also be used as a weapon to defend yourself.

Usually, upon contact (real or imagined), the side of the straight but relaxed middle finger could function to ward off an incoming attack, or to guide the opponent’s Qi in the desired direction. Some instructors teach their students that Sword Fingers are used to strike specific pressure points or weak spots, as well as a means to balance the energy of the sword. It can be used to jab at the eyes, carotid sinus, or throat, or even to distract or startle your opponent.

Sword Fingers can contact your opponent’s hand, pommel, guard, or help knock his sword out of his hand. Sword Fingers can strike vital points, or to trap and/or immobilize your opponent. This, of course, would depend on your experience, skills, and the particular situation.

Tai Chi Sword is considered an extension of the practitioner’s body for “expressing Yin and Yang in motion”. In addition to numerous Qigong styles, Sword Fingers is also used in the entire “Traditional Chinese health, healing, meditative and martial arts like tui na bodywork massage, taijiquan, taiji sword”.

Some other uses for Sword Fingers:

To develop concentration and Qi cultivation when used in the seated and/or moving meditation.

As a visual cue which emphasizes and maintains a continuous, smooth, connect flow.

As a guide for maintaining balance of a posture and proper alignment while working with a Sword. Sword Fingers (see video) are used as a balance to the sword hand and to round out the posture, as in “Raise Hands”.

To help align the Sword with the body’s “central axis” which improves stability and precision. Some practitioners feel that the Sword Fingers should move near and follow the movements of the sword.

To control your tassel or grasp it while performing “Flying Phoenix”.

To add depth to Tai Chi Sword, while representing the “philosophy of balance, harmony, and the interplay of opposing forces”.

To help direct focus and energy by pointing the attention toward the opponent or target, which decreases inefficient or unnecessary movement.

To help focus or fine tune the body by keeping in contact with the wrist to complete the circuit. Sword Fingers could also be used to support the arm holding the sword at either the wrist or close to the elbow.

To promote Qi circulation through the body and sword, making the integration of mind, body, and sword harmonious.

To connect and extend force or power! The hand with its “Sword Fingers” guides and leads the Qi.

As an energy backup, such as the left hand in a “Ward Off Right”.

To send your internal Qi down your arm into your opponent. Note: Possible? Yes! However, very few high-level practitioners (including some Grand Masters) are able to do this.

What about in Daoist Qigong?

Sword Fingers is used in Daoist kunlun qigong to draw energy from the surrounding environment in order to store internal Qi. Sword Fingers is also used to remove “sickly” or stagnant Qi from the body.

According to the Kung Fu Magazine Forum:

Sword Fingers is effectively used for a healing Qigong using mind-intent directly into the target.

Sword Fingers can be used to move your Qi beyond your point of attack. You can then lead and/or direct your opponent’s Qi, allowing you to “blend in with your opponent and seize control”.

The last two “bent fingers” can deliver one “hell” of a strike.

What about Wushu?

The fingers point up with the rear hand when using a sword for several reasons. First, to help maintain balance and stability, thereby, allowing for better control and precision in movements. Second, to improve strikes by generating power and speed. Third, to protect the wrist and maintain proper alignment during complex sword techniques. In Wushu, the position of the fingers with the rear hand is integral to the “effectiveness and grace of the martial art”.

You can practice Sword Fingers with or without a sword: https://www.youtube.com/watch?v=ZK-n9_aT1Bw

Short Wu Style Sword Fingers: https://www.youtube.com/watch?v=pByy5KP_6Co

Sword Fingers Qigong: https://www.youtube.com/watch?v=8Nmwz5aoFEY

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What is Bafa Wubu?

China has developed simplified Forms for the past several decades, in order to promote Tai Chi Chuan. Rationale being that many people find the traditional Tai Chi Forms too daunting, difficult, complex, or sophisticated. They would prefer to do Forms that do not require discipline and/or years to master. A few years ago, the General Administration of Sport of China requested the development of a new standardized “fitness routine” that could be practiced by the general public of all ages.

The latest Simplified Form, Tai Chi “Bafa Wubu - Eight Methods and Five Steps" ( 太极八法五步 ), was compiled by the National Sports Administration, from the Peoples Republic of China. Bafa Wubu is based on the “core commonalities of the five schools of Tai Chi” and functions as a “simple health practice” and/or an introduction to Tai Chi Forms. It can be practiced without the need to dedicate the time a complete Tai Chi Form would require. It also promotes traditional Chinese culture and may be a good starting place for one’s Tai Chi journey. Bafa Wubu was included in the “Mass Demonstration for Kung Fu Tai Chi Day 2019”.

Tai Chi is known to slow down the loss of muscle strength (especially in the lower extremities), as well as improving low extremity and joint control. All Tai Chi improves proprioception, vestibular functioning, and balance. As with most, if not all, Tai Chi Forms, including Bafa Wubu, can relieve chronic pain, provide clarity of mind, and improve relaxation, vitality, health, and quality of life.

Different actions in Bafa Wubu activate muscles to different degrees. By using exercise biomechanics and the “backward moving step training”, Bafa Wubu promotes lower extremity and ankle strength and support. Stepping backward and sideways can improve hip joint, knee, and ankle flexibility. Backward movements are also said to improve hip abduction and adduction muscles, along with knee extension and flexion muscles.

An important study in 2023 compared “professional groups” practicing Tai Chi (Bafa Wubu) for more than five years with amateurs. In Bafa Wubu, the lower extremity muscles and joints obtain a “comprehensive and balanced exercise”. Before we get too excited, let’s look a little deeper at the study and its findings. Results were quite different between “professionals” and amateurs.

The study revealed that amateurs are likely to encounter problems in Bafa Wubu training, because their capacity to control their hip abduction and rotation was inadequate. Hence, practitioners are encouraged to appropriately strengthen their control of their hip joint. They are encouraged to strengthen their iliacus because it is essential in order to stabilize lower extremity balance, particularly when performing standing knee lift motions. As expected, practitioners are also “encouraged to pursue normative and continuous technical training of Bafa Wubu”.

While the results look impressive for the professional group, are they applicable to your average person? Let’s look at the study participants. The “professional group” was made up of those males who practiced Bafa Wubu for more than 5 years and had “achieved both national level titles and placed in the top three in domestic Tai Chi competitions”. The amateur group consisted of teenagers/students from Beijing Normal University, who had been practicing Bafa Wubu for just over one year.

Other study limitations: the sample size was small, the subjects were “specialized”, only males were selected, etc. Future studies, if conducted, should be more comprehensive and inclusive.

That being said, Bafa Wubu could serve as an introduction to, or an overview of, Tai Chi, especially with its ingredients from the five major families. It is a very interesting Form which incorporates Tai Chi’s eight techniques, or eight gates (often known by different names): “Quiver, Stroke, Squeeze, Press, Picking, Sparring, Elbow and Lean”. The five steps include: “Advance, Retreat, Guarding, Looking Forward and Determination.” Different sources use different terms. See below.

According to China Services Info (Online Guide to Government Services): Bafa refers to ward off, roll back, press, push, pull down, split, elbow strike, and lean, which are considered the eight “fundamental” methods of training power in the body. These movements are considered the foundation of skills and techniques used in Tai Chi.Many experienced Tai Chi practitioners are familiar with, these methods and steps known as, “Thirteen Postures”. Basically, the “essential core” of all Tai Chi.

In English, the five steps (Wubu) are: advance, retreat, look to the right, gaze to the left, and central equilibrium. According to the Tai Chi Classics, the five steps correspond to the five elements: “metal, wood, water, fire, and earth”. A 2023 Sports Medicine Study showed that Bafa Wubu’s energy consumption is lower than the simplified Tai Chi 24 Form; which obviously, one would expect since Bafa Wubu is shorter and has less movements.

Bafa Wubu is touted as a Form where “Tai Chi athletes and enthusiasts can choose” movements according to their physical conditions or limitations. Interestingly, it is also considered a “competition event” and was also a key part of “The Belt and Road China Tai Chi Culture World Tour” in both Europe and the United States a few years ago (2019 & 2020). Unusual for a “fitness routine”.

This brings up the question as to why develop another simplified Form? The Simplified 24 (Yang) Tai Chi Form was developed in 1954 by the China Administration of Sport and is considered one of the most popular Tai Chi Forms in the world. However, many (if not most) “seasoned”, or dedicated practitioners prefer to perform the Yang Form as it was “meant to be”.

Bafa Wubu may be more successful than The Simplified 24 because it is based on a solid foundation and, unlike many martial forms, is symmetrical (bilateral). The beginning does reflect the Yang style, however, snippets of the other family styles are also represented. Will it appeal to a wide variety of practitioners? I guess we will see. Currently, in the United States, most of us have heard little to nothing, about Bafa Wubu and, in my area (the Midwest), I had difficulty finding a school or practitioner teaching it.

As one of my Tai Chi colleagues said, after watching a Bafa Wubu video, that on the surface it looks “easy and simple”. But so do most Forms of Tai Chi to the untrained eye. Tai Chi practitioners with at least some experience, realize that no Form is quite as easy as it looks. Especially when it is being performed by an experienced, very high level, practitioner.

Below are some Bafa Wubu videos for your viewing pleasure, should you so desire!

Introduction to Bafa Wubu: https://www.youtube.com/watch?v=4da5Y_kKYfc

Master Qiu Huifang performing Bafa Wubu https://www.youtube.com/watch?v=D9sNjew95Vo

Simplified 24 Form and Bafa Wubu: https://vimeo.com/461097067

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