Tai Chi's (and Qigong's)Positive Effect On Addiction

The 2020 World Drug Report reported that approximately 35 million people worldwide are addicted to drugs (legal or not). It makes one wonder whether or not the number has increased since then. Unfortunately, they reported that only 1 in 7 people have access to treatment for this chronic, relapsing, mental illness that afflicts millions of people both mentally and physically.

You would have to live under a rock to be unaware that opioids were (and maybe still are) the number one cause of overdose. Of course, new drugs constantly replace some of the older ones…Fentanyl for example. Surprisingly( to some), recent research has discovered the addictive properties of marijuana. And, of course, we know about alcohol addiction.

The variety of addiction is seemingly endless. No matter the type of addiction, just about everyone is looking for a “more effective, non-pharmacologic method of treatment”.

Here are some typical consequences of addiction(whether chemical or alcohol):

• The ability to manage stress and tension is compromised.

• There is an increase in depression, negative outlook, cravings and impulsivity.

• There is a decrease in energy, clarity and sense of well-being.

• From a biological perspective, toxic debris lodges in the tissues, affecting both physical and mental wellness.

• Coping mechanisms become more impaired as the duration of addiction increases.

How does Tai Chi (and/or Qigong) fit into addiction recovery?

There are numerous studies showing that Tai Chi is beneficial for mental health problems/conditions. Tai Chi provides a therapeutic approach for addressing substance abuse and mental health conditions. Individuals grappling with addiction, mood disorders, behavioral challenges, and chronic diseases can benefit from this non-pharmacologic treatment option.

Tai Chi is also considered a powerful complementary therapy for many addictions. It has been shown that Tai Chi and Qigong’s physical and mental health benefits help those with substance abuse disorder; which is why substance abuse counselors use Tai Chi and/or Qigong as part of their recovery addiction treatment plans.

A 2022 study found that drug cravings decreased much faster for drug-dependent women who practiced Tai Chi. A March 2022 study in Frontiers of Psychology determined that both Tai Chi and Qigong had a significant improvement on patients with depression, anxiety, and quality of sleep.

Tai Chi focuses on deep abdominal breathing, gentle movements, awareness, meditation, and mindfulness, which helps alleviate stress and produces a sense of peace. The physical aspects of Tai Chi (and Qigong) improve health and a sense of well-being, patience, and perseverance. And best of all, both practices are fairly easy to learn and safe for most physical conditions.

Consider the benefits of regular Tai Chi and/or Qigong practice:

• releases stress, anxiety, tension and restlessness,

• helps keep your emotions in balance,

• improves blood and lymph flow, which speeds up removal of debris and toxins,

• strengthens coping mechanisms, resulting in lower relapse rates,

• reduces cravings and impulsivity, and decreases depression,

• improves strength, flexibility, clarity and mindfulness.

This is why both practices are employed in many recovery and treatment centers. When you combine Tai Chi and/or Qigong with traditional treatment, it becomes a mind-body flow to recovery.

Bottom Line:

At some point in our lives, we (addicts or non-addicts) all experience stress, cravings, pain, negative feelings, confusion, frustration, or lack of mental clarity.

Solution: Try doing five to ten minutes of Tai Chi or Qigong. Once you get started, you may find that you feel so much better, that ten minutes will stretch into twenty or more. You have nothing to lose and everything to gain.

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Is Tai Chi Ever Practiced Fast or Quickly?

I had been practicing and teaching Chen Style Form for many years, when I decided to learn Yang Family Short Form. My Yang instructor frequently told me that I was going too fast. When I explained that Chen was a bit faster and that I was trying my best to slow down, he disagreed with me about the speed of Chen (which he did NOT teach).

Throughout my 20 plus years of teaching Tai Chi and Qigong, I found that when I practice, I do so at different speeds. I probably practice SUN slower than Yang. Practice speed often depends on my mood, what kind of day I’ve had, and even my focus and/or purpose of practicing at that time. I like to do my first form a bit faster than my following ones. Personal preference! And the subject of great debate and lots of controversy (as you would guess).

Most people enjoy performing and/or watching Tai Chi performed slowly. It’s graceful and soothing. In fact, I’m guessing that most would not think to add speed to their practice. In their minds. that would ruin the benefits we derive by going slow.

So why do we go slow? Slow, deliberate movements help us to develop and channel internal power more efficiently, teaches our body to relax, improves our balance, focus, and teaches us precision and/or accuracy. It also helps us build a deeper mind-body connection and to develop muscle memory in order to execute the form properly. By going slow, especially at the beginning of our training, we build a foundation. There are so many benefits of slow practice that I am not going to touch on all of them.

That being said, while Tai Chi is known for its slow, flowing, and meditative movements, there are times when faster suits your purpose for doing the form. Styles like Chen style Tai Chi incorporate fast, explosive movement sequences. During push-hands and fa jin (issuing power) speed varies. Martial applications often require powerful, “lightning-fast” movements. By having a solid foundation, you learn to keep your body both soft and powerful even when moving at high speed. One article I read stated that faster movements keep people from being bored!! Really???

Will we ever need to execute controlled, powerful, and lightning fast movements? Maybe or maybe not. Some Tai Chi forms incorporate Fa Jin, which involves explosive, rapid movements in order to strike your opponent. It’s nice to know that it’s there if and when you need it. When pushing-hands with a partner, the speed varies depending on the aim and skill of the practitioners. And, last but not usually mentioned, students and instructors may enjoy a more rigorous faster pace, turning Tai Chi into an aerobic exercise at that moment.

Here’s where the controversy begins (or continues) - let’s start with Slow

One of the benefits of moving slow gives you a break from our fast and, sometimes furious, pace at which we live today. This allows our body to slow down and function more naturally and “better”. It also gives both our body and mind time to stabilize and new patterns and connections to emerge.

When we practice Tai Chi slowly, our breathing is slow and deep and matches the speed of our movements. Slow, deep breathing causes the diaphragm to rise and fall, which massages organs and glands. This massaging motion enhances body function. Another advantage (and there are many) of going slowly, is when a “postural” error needs correcting, it is easier to identify. Here we are talking about things like footwork angles, foot width, shoulders raised, body not aligned, awkward transitions, etc.. Some students go through the form so quickly that they miss these nuances to the detriment of their Tai Chi.

What about our balance? Slowing your movements helps you to see whether or not you are balanced. You are better able to also distinguish between your empty and full foot. When you move slowly, you are able to correct any of these errors. Going slowly also strengthens your legs because you are not letting momentum take over. Last, but not least, you improve your ability to flow from one movement to another without breaks and/or jerky transitions.

How slow is too slow? Unofficial rule of thumb: As a rule, don’t move slower than you can properly breathe with your movements.

There are those Tai Chi instructors, practitioners, and students who feel that Tai Chi should be done fast. One rationale is that if it was supposed to always be slow, how could it be used for fighting? I will assume that all of us know that Tai Chi, when done with great skill, can be formidable (whether for self-defense or fighting). The superior inner strength of practitioners who have done focused, long, intensive practice, is more “powerful than the brute forces of the ‘hard’ martial art styles”. Long-term focused Tai Chi practice provides these practitioners with not only body awareness, accuracy, and speed, it also helps them develop more awareness and the ability to “read” their opponent.

Is there a benefit to practicing at various speeds? What about heights?

There absolutely is. By changing our speed and/or height, we train various skill sets. By experiencing these variations, you learn how you might maximize the benefits of your practice. There are advantages and disadvantages of practicing with different speeds and heights. Much depends on where you are with your experience and training.

When we are learning, we need to use a higher stance so that the legs don’t fatigue. Doing form at a medium (not fast and not slow) pace, helps the beginner to remember the postures and sequences. In this way, you also get an overall feel for the applications. At this intermediate speed, you will improve your balance, develop Qi, and basic Tai Chi benefits. As you become more experienced, you can slow the form a bit (being sure to use intention with an empty mind). You can also use deeper stances. If you are looking for meditative benefits, longer (meaning slower) is better.

When you decide to slow and lengthen your form, your legs will also strengthen, especially with deep stances. It is best not to try to meditate at a very slow speed unless you have practiced a length of time and have very strong legs. The disadvantage would be legs that hurt or shake. This would be very distracting to your meditation.

The following information is derived from the Yang Family Forum:

In a Tai Chi Magazine, December 1994 interview with Fu Zhongwen, he stated that the fastest form would be 18 minutes and the slowest is 22 minutes with 20 minutes being ideal. Late note: Zhongwen is talking about the 85 or 108 form. In his opinion, the movement should be continuous and at the same speed, otherwise you are not following the Tai Chi Principles. According to his grandson, James Fu, the reason Tai Chi is done slow is because we want to do it faster!

Of course, he was talking about your mind (not you) controlling your movements. According to Zhongwen, when people do a Tai Chi set/form for a long time (like an hour), they are no longer doing Tai Chi. Their body is stopped and there is no Jing!

According to one contributor, Yang Jun puts “emphasis on internal’ aspects of doing form”. Breathing should be natural. Flow should flow in Jin-like waves, with one wave expending its force before another “begins to rise”. Often when a practitioner does form very slow, the movements don’t seem to flow. When you go too slow, you may lose the Jin and your movements won’t be connected internally. Sounds familiar, doesn’t it? If it does feel “broken” or “choppy”, speed up until you feel the internal connection. Once again, you can slow down later.

Of course, doing the form too fast also causes problems. Too slow or too fast disconnects your breath from your movements.

The bottom line: How fast or high we do Tai Chi depends on many things: your physical condition, your age, your experience, your skill, your physical and mental capacity, etc. You need to do what is best for you. It is important that you keep your body and mind calm and not feel rushed. Do remember that Tai Chi avoids excesses, whether they be effort, speed, height, or anything else that detracts from what it was meant to be. You need to be aware of how you feel: alive, bogged down, rushed, motionless, and so on. Based on that awareness (and it may change daily, weekly, etc.), you can determine whether you need to speed up, slow down, or perhaps even take a rest!

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Some interesting videos, if you are interested:

Mix of speeds:

https://www.youtube.com/watch?v=h5gDfT3EJkc

Slow:

https://www.google.com/search?q=videos+of+very+slow+tai+chi+done+too+slow

 Why slow:

https://www.youtube.com/watch?v=3i99GYZnYCw&t=3s

Fast:

https://www.google.com/search?q=Videos+of+fast+tai+chi+youtube

https://www.youtube.com/watch?v=4x2DR_j-tlI

https://www.youtube.com/watch?v=q0xQNwYBuO4

https://www.youtube.com/watch?v=VdPpb1fQYeM

Can Two People Share an Energy Ball in Qigong?

I received an email from “Thomas” a little while back, asking about sharing an “energy ball”. I had never considered it. Great subject for a blog - Thanks Thomas. I am going to link this blog to one that I wrote in 2022 on energy balls - although I never mentioned “sharing” one.

Let me provide a little more information on energy balls before I address the question: Most of us accept that humans have energy fields. Quantum physics suggests that this is true. Many practitioners have found that by focusing and directing one’s energy, energy could easily be felt between their hands. Most, if not all, practitioners visualize a ball of energy. 

Meditation, diaphragmatic breathing, and visualizing your Qi flowing throughout your body can help you connect with your inner energy. You can enhance your energy by breathing deeply through your nose, holding it for a few seconds, and exhaling slowly through your mouth.

Finally the answer: Yes, it is possible for two people to share an energy ball in Qigong. This practice involves interacting with, and experiencing, each other's Qi (life force energy). Before you share energy, you need to feel and visualize a ball of Qi (energy) between your hands. You can move this ball around your body and when (and if) you are ready, you can share it with another person. It’s a great way to cultivate and appreciate the energy in your body. When you become aware of your energy, you also learn to focus and improve your relaxation. Visualizing an energy ball is calming and helps reduce or relieve your physical and mental tension.

Benefits of making/using an energy ball:

1. Reduces stress and anxiety and calms you,

2. Develops your sensitivity to Qi,

3. Improves your health and well-being through circulation of Qi,

4. Creates the ability to heal oneself and/or others.

5. Some use energy balls for relaxation, self-awareness, or as a part of their other practices. 

6. There are many ways to use Qi (energy) balls,

Let’s talk about how you would go about starting:

1. It’s important for you to be comfortable. Sit (or stand) with relaxed shoulders and a straight back.

2. Your palms should face each other, about shoulder width or around 10 inches apart. Some practitioners start by rubbing their hands together to warm them up before they bring them apart.

3. Breathe slowly and deeply. Be sure you are rooted to the earth and suspended to the sky.

4. Be sure to clear your mind (as much as possible), relax, and concentrate.

Visualizing your energy ball: Some practitioners like to create a pleasant environment by using music, pleasant scents, etc. One can also include art and nature to enhance the experience. You may also use Tai Chi and/or Qigong practices to help balance your own energy.

Important points: Be gentle, stay relaxed, don’t force anything or be in a hurry. You (eventually) will feel an energy flow that follows the movement of your ball.

1. Imagine a ball of energy, light, or warmth between your palms. You start by moving/pulsing it gently between your hands, back and forth like a bellows. You can give it a color, texture, or any sensation that feels right for you. This practice helps you to center and focus your mind while reducing or eliminating any distractions.

2. Imagine gathering and molding the ball with your hands, moving it, shaping it, and adjusting its size. 

3. As you expand and contract this ball, maintain “mindful focus on the space between your palms”. You should start to develop a palpable, strong sense of the ball in your hands. Does the entire area of the ball feel substantial? Keep working and practicing and your sense of Qi will improve.

4. Gently move your hands closer and further apart, sensing the resistance or subtle energy between your palms. This practice helps you become aware of gentle and subtle sensations in your body, as well as your body’s awareness of energy. As the connection between your mind and body is strengthened, you will not only feel your energy flow, you will learn how to direct it.

5. What happens when you move the ball up and down your central channel (from your lower torso to the top of your head)? The key is to be very gentle and relaxed, not straining the mind in the process. With time, you should start to notice a flow that follows the movement of the ball. 

6. You can bring the energy ball to different parts of your body, such as your abdomen (Dantian), chest, or even your head, to feel that area’s energy flow.

7. Connect the center of your ball to the front and back channels as you move it, and you will start to apply the indirect method to circulate your microcosmic orbit. 

8. Sharing the ball:

   • Each experience is unique and there are many different ways to practice energy ball sharing.

   • One person could form the energy ball and the other person could place their hands over or around it. Both people should be able to sense the energy being generated and the flow between their hands.

   • You could gently push the energy ball towards your partner, and imagine them receiving the energy. You could also "take" energy from a partner by imagining your hands absorbing it. 

   • You could also use a gentle touch, like a hand on an arm or shoulder to transmit Qi.

   • Maintaining eye contact can transmit energy. Just be sure that your intention is to share only positive energy.

   • When sharing, your energy should feel bright and/or warm. Now visualize it expanding from you and enveloping your partner.

   • When sharing the ball, be sure you are mindful, calm, and positive. It is important that you be aware of your thoughts and feelings.

Benefits of sharing the energy ball:

Sharing an energy ball can create a sense of connection, intimacy, and synergy between you and your partner.

Before you interact with a partner, be sure that your intention is to share positive energy. By being mindful, you will be able to transmit positive Qi.

When you work with a partner, together you can contract and expand the energy ball. This allows you to experiment and explore the interaction of the energy between. When you focus (using intent), you can touch your partner and affect their energy system.

In order to transfer/transmit Qi to another person, you need to cultivate and direct your own energy. You need to maintain your own physical and mental health in order to have enough energy to share. In this way, you create a positive effect that impacts both of you.

Are there risks? There’s always the potential that one is going to absorb negative Qi from the other person. This is why it is important to know your intention before you start and to always be mindful to stay positive, accepting, and compassionate when working with a partner (or even yourself). If either of you or the energy feels negative, best to stop the practice as soon as possible.

Bottom line: One size or experience does not fit all. The energy ball experience is “subjective”. The impact or success is based on individual perception.

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Changing Your Coping Style - Yes, It Can Be Done!

I hear from many students that they are dealing with so much stress and anxiety. They are having trouble coping. There are so many reasons for stress in our current political, cultural, family, financial, and spiritual environment. The list goes on and on. We feel out of control. Our brains become overwhelmed with emotions and we start to “tune out”, become numb and detach. This is often known as emotional numbness. It has been described as a “survival mechanism from our sympathetic nervous” system.

Here’s the problem: emotional numbness affects our mental, emotional, and physical health. We may become apathetic and lose interest in the many areas of our life that once gave us joy. We often are not even conscious that this is happening as we slowly disconnect from our senses, actions, thoughts, and so on.

Depending on how intense, frequent, and lengthy your emotional numbness is, it may be time to get professional help, especially when it starts to interfere in your life.

We know by now that there are the three different responses that happen when we encounter trauma, physical, and/or emotional pain: we fight, freeze, or leave (flight). Emotional numbness is one way that we freeze to protect overloading our nervous system. But even though we feel more calm, is that a good response?

Unfortunately, some people isolate themselves or reach for alcohol, drugs, or other unhealthy outlets to deal with the overwhelming stress. That just adds another problem to their lives and doesn’t solve anything. They then have to deal with the negative effects on their body, mind, relationships, finances, and the list goes on and on.

A better way of coping is moving your body (exercise). That works, doesn’t it? Depends on the exercise. How long does the “calm” last once you are finished?

So why am I blogging about this? In today’s world, we often encounter high pressure to excel at life as well as fitness. Here’s where Tai Chi and/or Qigong stand out because of its slow, gentle, soothing pace. Tai Chi and/or Qigong are powerful methods of coping with and managing our stress. No need to exhaust ourselves or run the risk of injury because of overdoing it. Practicing either or both teaches us to cope by combining deep breathing and awareness with slow, flowing movements. The result is relaxation and a calm feeling that doesn’t disappear when we finish practicing.

Tai Chi and/or Qigong students (and practitioners) have already taken the healthy steps to learning how to cope and how to avoid emotional numbness. They are practicing Tai Chi and/or Qigong for their emotional, spiritual, and physical health.

How does Tai Chi help us cope with stress?

By requiring your focused attention on the movements and breathing, Tai Chi strengthens the mind/body connection. The smooth, slow movements help reduce your physical tension (which can contribute to your stress). Your focus is removed from the source of your stress (what’s bugging you) and into awareness of the present moment. The slow, deep abdominal breathing in Tai Chi helps to reduce release of stress hormones (such as cortisol), as it regulates the nervous system. According to numerous studies, practitioners enjoy reduced anxiety and depressive symptoms, as well as more stable moods.

Here’s the best part, according to Dr. Robert M. Sapolsky, author of Why Zebras Don’t Get Ulcers, when you repeat certain activities (Tai Chi, Qigong, for example) you can “change the connection between your behavior and activation of your stress-response”! This is a fascinating, although sometimes technical, book dealing with stress-related diseases and coping. Dr. Sapolsky explains the scientific with humor and wit. If you decide to buy it, be sure to get the latest edition as he adds new chapters and information in new releases.

Tai Chi and Qigong can help “melt stress away”. In one study “healthy but stressed people” practiced Tai Chi for 12 weeks. Their anxiety levels were significantly lower by the end of the study. While Tai Chi is eliminating (or at least decreasing) your stress, your balance, flexibility, awareness, and muscle strength improve. In this way, we not only change the way we cope with stress (both physically and mentally), we also change our important health markers: our blood pressure, heart rate, stamina, and lung capacity!

What about our physical condition?

According to personal trainer and traditional Chinese medicine specialist Tim Sobo, MAOM, CPT: “Although the motions of Tai Chi may seem leisurely, they are bodyweight exercises with physical demands”. Sobo finds that Tai Chi is great for your muscles and, when you focus on your strength and balance, you will feel it.

So why keep doing it?

Many exercises today are exhausting as well as competitive. Unfortunately, frequent injuries happen. Tai Chi is not competitive. That is, unless you decide to train to join competitions. You don’t wear yourself out even though you are working smarter, not harder. You don’t need time to “recover”, even if you do it daily. Plus, the more you practice Tai Chi, the better you get at the movements and flowing them together in a smooth, meditative way. You enjoy a higher/deeper level of awareness and relaxation.

As Sobo says, “You can learn dance steps within a few days, but you can spend a lifetime mastering the dance. The same goes for Tai Chi. It’s not a quick fix!

Bottom Line: Tai Chi, Qigong, and any other mind/body exercise you decide to undertake is a great way to cope with stress and not resorting to emotional numbness, while improving your physical and mental states.

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Which Direction Should You Face When Practicing Qigong and/or Tai Chi?

One of my favorite students is very quiet. He inquired indirectly about the correct direction to face when practicing Tai Chi. Off the top of my head, I thought North. However, I didn’t want to pass on a possibly incorrect answer to him. Time for a blog!

I am sure that most of you know by now that there are numerous, conflicting opinions on just about every subject related to Tai Chi and/or Qigong. Some practitioners are dogmatic about facing a particular direction. Others state that any direction that feels right is a better choice than choosing a direction based on a theory.

Professor Chen Man Cheng supposedly stated that while practicing Tai Chi, “it was important to align with the planet”. In other words, we should face the pole in our hemisphere because our Qi/Chi would be affected by proper alignment. If we did this, we would experience clarity, and become more mentally sharp and alert. Therefore, if we are in the Northern Hemisphere, we should face North as a first choice. The goal is to align “our electromagnetic force” with that of the planet. Pull out your compass and check it!

Along the same line, Master Paul Dong, in his book The Four Major Mysteries of Mainland China, recommended facing North, because of the electromagnetic pull. He also recommended practicing when the magnetic pull was the strongest: between 11 am and 1 pm.

Most of us know that our planet has an electromagnetic system organized around the North and South poles. We also have an electromagnetic system of our own. In theory, facing the correct direction would have an influence on how practitioners feel as well, since Tai Chi opens us up to all energy, including that of the planet.

If this is true, if we lived in the Southern Hemisphere we should face South. If this assumption is correct, then the other directions would/should have the opposite effect. We would not align properly and would experience decreased clarity, mental sharpness, and alertness. Not very desirable. East would be our second choice, if we could not face the correct hemisphere.

As I mentioned above, not everyone agrees! Some masters  recommend that you always try to begin the form facing North. However, some practitioners prefer facing west so that the sun is at their back, particularly in the morning.

Contrary to the above recommendations, according to some sources of traditional Tai Chi, the recommended direction to face is South. Your back is then to the North. The rationalization here is that “practice is often linked to the eight trigrams in Feng Shui and the interaction with the energy of the heavens”. However, modern interpretations usually suggest facing North, due to the Earth's magnetic pull.

In his Tai Chi book, Chee Soo (of Lee Tai Chi) directs, “stand facing South with your back facing North”. He does admit that you need to take into consideration your available practice space. Then any direction that is suitable will be fine. Well, ok!

Valid point: the best direction may be based on your preference, space, and the Tai Chi Form you are practicing. 

What about the rest?

Many other practitioners feel that the direction in which you practice Form is rather arbitrary. You may feel more comfortable facing a different direction, or your practice space may not lend itself well to facing North. If you are not doing a solo Form, the room may not accommodate a larger class facing North. One may have to use the “longer” side of the room.

Sifu Anthony Korahais (Flowing Zen) has a complete different take on this. According to him, following the ancient Classics dictates is not always reasonable. Much has also been lost in the translation over the years. Therefore, his advice (should you choose to follow it) is to face whatever direction feels right and best to you. This could make a difference between facing a blank wall and facing a beautiful, calming scene. Feng Shui for your spirit, so to speak. You can definitely try different directions, but be practical and face the direction that feels right and comfortable to you.

Some change direction depending on the time of day:

You can face the direction that takes advantage of the longer side of your practice space.  You can began the Form facing North. If practicing outside in the summer, you may want the sun at your back or side. Outside in the evening, maybe you want to face South or even West.

Many Qigong practitioners face the sun in the early morning, because they believe that “Heaven Qi can be absorbed from the sun as it rises”. In the evening, it might be beneficial to face South if you are in the Northern Hemisphere (or North if in the Southern Hemisphere), based on the belief that your Qi can align with the earth’s magnetic field. This would mean increased absorption of Earth Qi. Again, at other times, which direction is not as important.

What is traditionally believed when it comes to different organs?

East may help tight or congested Lungs, and strengthen a weak Liver,

West may calm an overactive Liver and strengthen weak Lungs,

North may strengthen weak Kidneys,

South may strengthen a weak Heart.

Bottom Line: If you are a new practitioner or not sensitive to such things at the moment, experimenting with the directions according to tradition or theory may actually be a good way to acquiring that sensitivity.

With practice, your sensitivity to such things will grow and you will naturally position yourself to face the most appropriate direction for you, which will be your predominant source of energy.

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Which Allows More Joint Extension - Tai Chi or Qigong

One of my subscribers brought up an interesting observation (this is where I get a lot ofmy blog ideas). Qigong joint extension appears to be greater than Tai Chi joint extension at times. Yes, Wendy, you are correct. There are Qigong movements that extend the arms and open the joints much more than ever occurs in Taiji.

For the purpose of this and my other blogs, I use “Tai Chi”, “Qigong”, and “Qi” rather than other iterations or spellings. Researching Qigong and/or Tai Chi (actually all soft martial arts) is always a lively endeavor because of all the different beliefs, opinions, and “truths”. Nothing is ever black and white. I don’t propose to have the “answer”.

First, let’s establish that neither Qigong nor Tai Chi movements are forced nor are joints overextended. To do so would not improve flexibility or range of motion. Secondly, there are those practitioners who feel that Tai Chi and Qigong are “very similar”. OK, but are they the same? Many experts (including Master Yang Jun and Greg Pfister) would agree that they are. It is widely accepted that Tai Chi is a martial form of Qigong.

When you think about the numerous Tai Chi practices and drills, note that they are similar to those which classify as “strictly” Qigong. When it comes to training and/or combat, all internal arts (i.e., Bagua, Xingyi, and Tai Chi) employ Qigong.

Isn’t Qigong the “grandmother” of Tai Chi? Isn’t the Eight Pieces of Brocade an ancient Medical Qigong? These concepts and practices are much older than Tai Chi. Then, why is it that many practitioners and teachers aren’t familiar with this concept? Most students of acupuncture supposedly are. However, there are many Tai Chi instructors today (according to emails I receive from the readers of my blogs) who never even talk about Qigong. Hmmm.

What do we mean by “overextension”?

“Overextension” has multiple meanings and applications. If you are being literal, you would be exceeding your joints “normal” range. On the other hand, maybe you are pushing yourself beyond your “normal range”.

When it comes to Qigong and/or Tai Chi, we are talking about going beyond the range of motion that is safe and/or comfortable for you. In fact, you could try to “overextend” to a point that is physically impossible to reach. Easy to figure out what happens when you do that: injury, sprains, strains, etc. And guess what? The movements become LESS effective when you overextend! Gently opening the spaces between the joints (or inflating the space, if you prefer) allows joints to open rather than overextending.

Let’s travel further down this path a bit - you may agree or disagree - but here goes.

Qigong

Qigong is usually done either standing or sitting. There are several different Qigongs, both static and dynamic for example. Tai Chi is often considered a martial, moving form of Qigong. Both are compatible and can be done at the same time! Both Qigong and Tai Chi require movements to be natural and the practitioner to be Song in order to be effective. There are a few movements in Qigong that you will not (usually) see in Tai Chi; namely: bending either sideways, or backward. However, there are a few forward movements in Tai Chi (i.e., Needles at Sea Bottom).

Qigong movements do not require a lot of space, as stepping is minimal. Movements are usually fairly simple and repeated. They are also easy to memorize and refine. New practitioners don’t get distracted by being concerned with steps, balance, and sequences to come. Internal energy is easier to feel and movements are easier to do in a relaxed and natural manner. More experienced Qigong practitioners find that this is a great way to prepare for Tai Chi Forms.

One student’s instructor stated that Tai Chi without Qigong is not Tai Chi. Therefore, if Tai Chi is done properly - it is Qigong! If Qigong means “Chi or Qi” work, Tai Chi is working your Chi/Qi in a specific way, form, etc. In other words, it is Qigong applied with certain movements and/or applications. At times, you need to be able to move passively, with or against gravity, while at the same time, coordinating your breathing with your movements. Doesn’t sound so simple, does it?

Qigong teaches you how to move your limbs correctly and within their limits. To practice Qigong correctly, you must maintain proper alignment while eliminating any muscle contraction and/or tension, and while opening and closing your joints and rotating your limbs. Practice makes you aware of the differences in Qi flow when you open and close joints, or when you rotate your limbs. It is important to be aware that when a joint or limb is opened too much or too little, it is weak. The result is a flawed martial application, which can have negative results for the practitioner. Importantly, when performed correctly, the practitioner can acquire an abundance of power without resorting to physical strength.

Qigong can do many things to the flow of Qi in the body: strengthen, harmonize, cultivate, refine, unlock, reverse stagnation, etc. Qigong also improves flexibility, balance, and range of motion.

Is all Qigong the same? Absolutely not!

Some Qigong (the Brocades, for example) are very soft, controlled, gentle, and smooth movements. Others are designed to generate higher pressures (almost isometric), and others even go against the natural energetic flow. For example, Muscle Tendon & Changing Qigong: Yi Jin Jing (aka Muscle and Tendon Changing Classic or Yinjinjing.

Is all Tai Chi the same? You already know that answer.

Both Tai Chi and Qigong movements are never forced. They are circular and relaxed, with joints “partially”, not fully, extended or bent. Connective tissues (fascia) are not stretched. This is why Qigong and Tai Chi can easily be adapted to most physical conditions and fitness levels. There are even “lying down Tai Chi” forms.

What is the benefit of practicing Qigong before Tai Chi (either in class or solo)?

When you practice Qigong, you learn to feel energy/Qi flow easier. In this way, when you do practice Tai Chi, you learn to adapt or coordinate the body’s outer movement with the flow of Qi in the body and extremities.

You also are able to reach and maintain a deeper state of Song when practicing Qigong. You can draw on this experience when you attempt some more difficult Tai Chi postures and/or movements.

Bottom line: By learning and practicing Qigong prior to learning Tai Chi, students experience some of the benefits much sooner than students who only practice Tai Chi without learning/practicing Qigong. If nothing else, when you do Qigong prior to a Tai Chi form, you begin the Form in a more relaxed manner.

I personally never practice or teach Tai Chi without starting with Qigong. It calms me down and puts me in the right mindset (Song). It also helps me shake off (another good practice) the busy, and/or negative parts of my day.

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the Eight Brocades (Ba Duan Jin)- What’s In a Name?

I wrote a blog about the Eight Brocades in June 2020. Recently, few of my current students were asking where the name came from. I thought this would be a good time to write a new one with a bit more information. Click on the link in the first sentence to read the old (but still valid) blog.

The Brocades (aka Ba Duan Jin, Eight-Section Brocades, Eight Pieces of Brocade, Eight Chinese Precious Exercises, Eight Silken Brocades, The Eight Treasures, etc. is one form of traditional Chinese Qigong exercises with a history of more than 1000 years. Ba 八 means eight, Duan 段 can literally be translated as holding or carrying something , and Jin 锦 means silk (or does it mean brocade?). Although the Chinese name is Ba Duan Jin, evidently the early translation didn’t even include the word ‘silk’. However, the image of silk frequently appears in soft Chinese martial arts and exercises. A more accurate translation of Ba Duan Jin is “eight pieces or segments of brocade”.

Why Eight? The practice consists of eight movements based on Traditional Chinese Medicine (TCM). However, that doesn’t really answer the question, does it? For simplicity, I will use the word “Brocades” when referring to these Qigong exercises. The Brocades consist of “symmetrical physical postures and movements”, meditation, and harmonious breathing exercises.

Most, if not all, Qigong (“Chee Gong”) incorporate mindful movement, meditation, and breathwork. According to experts, the Eight Brocades, date back nearly 1000 years during the Song Dynasty in China. It is often referred to the Eight Brocades of Silk because of the “silken quality of movements”. Performed correctly, movements should be smooth and flow like silk. After you practice the Brocades, your body may even feel silken!

When healthy, the connective tissues in your body are like a smooth silken material. However, our connective tissues can become thick and inflamed due to poor, overused, and/or incorrect posture. The Brocades can help repair and return our connective tissue (fascia) to its healthy state.

Benefits of practicing the Brocades

According to ancient texts, the Brocades eliminate fatigue. Several of the exercises were designed to harness Qi energy in order to increase longevity. Traditionally, TCM and the practice of Qigong are associated with the kidneys. Stress causes excess adrenaline to over-tax the kidneys which is why several of the Brocade exercises focus on them.

The Brocades also improve bone density, flexibility, balance, body awareness, vitality, and coordination. Importantly, they can reduce, and sometimes eliminate, high blood pressure, cancer, headaches, anxiety, depression… the list goes on and on.

Qigong exercises were usually studied and/or taught by generals and other high-ranking officials. It’s easy to understand why early soldiers or warriors practiced Qigong to ensure their health, strength, power, and vitality. Once the public became aware of the benefits of the Brocades, they became popular and provided people with both physical strength and vitality. The Brocades were also known to improve “focus, resilience, and internal peace”.

Legend and/or Folklore - you will find a lot of both when you research the Brocades:

Brocade is silk-like fabric from which many robes were/are made from. The Brocades Qigong has a long history (no matter who created it) and has undergone many modifications, and adaptations throughout its history. Currently, there are numerous variations in the exercises, styles, emphasis, and areas of focus. The one thing the have in common is that all are rooted in the “fundamental principles of traditional Chinese medicine, Taoist philosophy, and martial arts”. The Brocades not only promote and improve health and longevity, they also encourage cultivation of the spirit. Let’s take a look at those legends.

According to one legend, although he wanted to fight, Yue Fei felt that he needed to take care of his elderly mother. At some point, she had him take off his shirt and tattooed 4 Chinese characters on his back. In English, they tattoos translated to “serve the country loyally”. Yue did and went on to become a very accomplished General and skilled martial artist. One legend states that he and his 500 men defeated 100,000 northern invaders. He was said to have received many gifts from the Imperial Court, which he generously shared with his soldiers.

General Yue Fei wanted his soldiers to be healthy, and strong enough to fight when needed. He also knew that there had to be more to power than just strategy and physical strength. His goal was to find that perfect ingredient. After studying Chinese Classic Qigong practices, he created the Brocades Qigong exercises to help both his able-bodied and wounded soldiers. Not only did the practice help practitioners heal faster enjoy better health, and longevity, it is said to make “feel like they were wearing a silk robe”.

His prowess did not always sit well with others in the army and he was executed based on “trumped up charges”. Before he was executed, Yue continued to teach his army The Eight Pieces of Brocade. Soon after his execution, the Song dynasty fell to the invading Mongols.

A different legend states that a renowned physician, Hua Tuo, created the Eight Pieces of Brocade during the Eastern Han Dynasty. Hua was also regarded as the “father of Chinese surgery, because he used a holistic approach and innovative medical techniques to heal patients. The Brocades were innovative at the time.

There is also a belief that the Brocades were created by Chongli Quan (one of the legendary three immortals) around 8-900 CE (Tang Dynasty). Supposedly, the instructions for the Qigong were found on 8 pieces of silk during that time. The title on the silk was “The Cure”. This may have further established the Brocades as a medical Qigong and a cure for many health problems.

Another interesting legend states that drawings were discovered in Mawangdui caves in 1973. These images are said to date back to 168 CE, suggesting a much older history. References to the Brocades were also found in Song Dynasty manuals of medicine (960-1279 CE).

Part of the physical strength and mental focus training for the Shaolin monks are/were the Brocades. This leads many to believe that they may have been created by Bodhidharma, who brought Chan Buddhism from India to China in the 6th century.

Brocades as a Medical Qigong

There are those practitioners and/or Masters who consider all Qigong practices to be Medical Qigong. As a Medical Qigong, the Brocades are part of Traditional Chinese Medicine (TCM) because they emphasize healing in certain areas of the body (both physical and energetic). The focus is on healing certain Zang/Fu organs and their “related Acupuncture Meridians.

Why are the movements called so many different names?

The Brocades have been passed down from one generation to another, one country to another, and translated into many different languages. It stands to reason that there would be large variations in names and postures.

The Brocades are considered the second most popular Qigong form practiced around the world.

If you haven’t tried the Brocades yet, I would highly recommend finding a class. If that is not an option or you prefer to learn on your own, there are some good videos on the internet. However, some videos fall short. Some of the more contemporary practitioners/instructors practice/teach a more athletic set. A discerning eye can easily determine that these are not silk-like movements. Traditional Brocades usually have a flowing, silken appearance and feeling.

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World Tai Chi and Qigong Day 2025 is April 26, 2025

We celebrate World Tai Chi and Qigong Day on the last Saturday of April. Millions of people around the world practice one or both of these Chinese martial arts disciplines. This year it falls on April 26, 2025. We celebrate at 10 am local time, no matter where you reside or happen to be!

According to the Bill Douglas, co-founder of World Tai Chi and Qigong Day: Apple Founder, Steve Jobs said, "The people who are crazy enough to think they can change the world, are the ones who do."

According to Bill, "26 years ago a crazy bunch of visionaries, too many to name, suddenly realized IT IS WAY PAST TIME THE WORLD KNOWS ABOUT TAI CHI & QIGONG! And we got as many people as we could to come out in public and play Tai Chi and Qigong together with the entire planet ... and we got governments and mass media recognition planetwide and changed global consciousness according to scientific data. IN OUR CASE, STEVE JOBS WAS RIGHT.”

This global event was founded by Bill Douglas and Angela Wong Douglas, co-authors of The Complete Idiot's Guide to T'ai Chi and Qigong. The chapter entitled, "World T'ai Chi and Qigong Day," is considered a major force behind the global awareness of this health and healing event. The event’s mission: “educating the planet on how TO BOOST THE WORLD'S IMMUNE SYSTEM, with scientifically proven natural health practices”.

One purpose of this celebration is to promote and celebrate Tai Chi and Qigong and to help people have a better understanding of the benefits (both medical, emotional, and spiritual) that both arts bring. Both disciplines use body alignment, slow, flowing movements, and diaphragmatic breathing.

Numerous scientific studies have been conducted showing that Tai Chi and Qigong improve immunity, symptoms of arthritis, chronic pain, and flexibility. Other benefits include reduced stress, decreased pain, too many to mention. Practitioners also enjoy improved blood circulation, posture and balance (both mental and physical), as well as inner strength. In other words, practitioners are able to enjoy a better quality of life!

Global celebrations (both large and small) include demonstrations, exhibits, classes, and seminars for “global health”. They take place in 100s of cities in over 80 nations. This event, thanks to Bill and Angela Douglas and their unwavering support, has been successful in educating millions of people in all corners of the world about Tai Chi & Qigong's benefits on a personal, educational, health, and business level.

Tai Chi, Qigong, and Mind-Body events start at 10 am local time worldwide, starting in New Zealand and Samoa, and spreading “as the world turns” with the final events being held in Hawaii, almost a day later. I encourage you to join a class or event on World T’ai Chi and Qigong Day.  Visit www.worldtaichiday.org to find an event near you. Use #WorldTaiChiDay to share on social media.

If you are a practitioner (even if you are beginner or new to Tai Chi and/or Qigong) and can’t get to a celebration, you can still be part of the worldwide celebration. Just go outside at 10 am local time and spend a few moments practicing either Tai Chi or Qigong, or just meditate, if that’s your preference……….OK, if it’s raining or cold, you can actually do it inside! Like Nike says “Just Do It”.

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Why Do We Start Form With Our Feet in a 90 Degree"V" or Pie Shape?

It is my nature to be curious. Not surprising, I love doing research and discovering why we do what we do. For years, I have wondered why it is that in some Forms, we start out with our feet together in a pie or “V” shape. I knew it might be hard to get the “right” answer. Well, it certainly is! As one might expect, there doesn’t seem to be a “right” answer. However, there are many opinions!

This "pie or V shaped" foot placement is often referred to as a "ready or rooting stance". When we “root”, we are grounded. Ok, that makes sense. It establishes a “stable base” or foundation, if you prefer, and should help us transition smoothly to other steps and postures. Obviously, when we are connected/rooted to the earth, our body is erect and over our center of gravity. Our weight can be smoothly shifted between the feet and/or forward.

Let’s talk about that for a minute. When our weight is distributed evenly across the sole of the foot and we can feel our connection to the ground, we are ready to move in any direction, hopefully without wobbling. Important note: If/when you roll your weight onto the edges of your feet, you misalign your ankle and risk injury. In addition, you ruin your posture and body structure! This is a NO NO.

Correct structure is vital in order to move smoothly, responsively, and to allow Qi to flow. Each body part is stacked “squarely on the one below it”. Think stacking blocks or Legos! Joints must be open and not locked, or movement and the flow of Qi will be restricted. Joint fluid allows movement and compression and keeps you from getting stiff. Think of joints as being pumped up with fluid like a balloon or beach ball.

Now let’s talk about how this V or Pie shape relates to the principle of Yin and Yang. The angle of the feet “can represent the balance between” the grounded, stable Yin foot and the potential for movement in the Yang foot.

I am going to throw out possible reasons that I was given or read in answer to my question: why do we sometimes start with this 90 Degree, Pie, or “V” Posture?

Weight and energy control principle: If more weight is on the heel, energy sinks. When more weight is on the ball of the foot, energy rises. Therefore, as you move from the V position, your weight moves to the ball of your foot, and your body weight moves over the ball of your foot to drive your energy upward “for the next step”. Different muscle groups are activated.

Having more weight on the heels does NOT mean that the balls of the feet leave the ground.

Heels together signifies readiness and provides a stable foundation for movement and transition. The body is balanced, centered, and grounded. Feet are rooted, allow the generation of power, and enhance the smooth flow of movements and Qi throughout the body.

In this position, the center of gravity is aligned and posture is correct. The Tai Chi practitioner is mindful and focused, while “consciously connecting” the body and the ground.

A V shape “is a bit more natural to many people due to their habits”.

The V shape posture places a focus on energy flow. With your toes at 90 degrees, the hip joints are slightly open which promotes better Qi circulation.

The V stance in SUN style comes from Xingyi “because the founder was a top skilled Xingyi master.”

Some Tai Chi lineages reflect the influence from Sun Lu Tang and use the V shape. Most people attribute this to his prior Xingyi training, which does have feet together postures.

Sun Lu Tang is said to incorporate his earlier Xingyi and Bagua training into his Tai Chi style.

Sun Lu Tang also learned Wu (Hou) style. Because Wu Yuxiang was a member of the Imperial Court at the end of the Ching Dynasty, he had to wear traditional court dress which restricted stepping. This may be another reason why Sun Lu Tang often (but not always) used smaller steps and a heel together V posture.

Let’s talk about a bit about why Xingyi might influence the V shape postures.

The root of Xing Yi is spear fighting. You and your opponent are a spear length apart. In this case, having your feet together makes great sense because it decreases the risk of being “tackled to the ground”. Spears are/were heavy and having your feet together also allows better generation of power.

So there you have it: all I have been able to learn. BTW some answers came from Tai Chi Masters, some from experienced practitioners, and some from the internet. I welcome hearing from other practitioners who may have a “different” interpretation or possess the one correct answer (although I doubt there is one).

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Wu Wei - Effortless Action

In our sometimes manic, always fast-paced, world we spend the majority of our time hustling and being productive. We are always stressing (no wonder) to achieve, attain, and get ahead. Do we ever have enough? Are we ever enough? Talk about stress! Unfortunately, our children often learn by emulating their parent’s actions, words, and attitudes. This doesn’t have to be the case.

Yes, we need to take action, but it can be done without struggling, controlling, overthinking, or forcing things to happen the way we want them to. When we continue in our current stressful state, the result is usually illness, ulcers, or worse!

The ancient Chinese approached “action” much differently: Wuwei (无为, aka Wu Wei). It is a way of navigating life’s challenges “with ease and grace”. In other words, creating a harmonious and balanced life. Wu Wei requires letting go of our ego and not interfering with the “natural processes” and flow of life. We are not being passive, we are engaged, but without creating any conflict or resistance. By adopting this approach, we can enhance our productivity through effortless action.

Wu Wei means “doing nothing”. Does that sound like laziness, relaxation, or non-action to you? Actually, it means “effortless action”. We can still be productive, skillful, and efficient without being frenetic. Instead, we learn to approach our “tasks” while maintaining a sense of peace! Sounds confusing? It can seem that way so I will attempt to explain further.

Wu Wei is a core principle and at the heart of Daoism/Taoism (aka The Way). According to the Tao Te Ching (aka Dao De Jing): ‘The Way never acts yet nothing is left undone’. Sounds even more confusing, doesn’t it? Let’s think of Wu Wei as a relaxed sense of wakefulness or even “a peaceful alert attention”. Wu Wei represents a method of (in our current vernacular) “going with the flow” or even “effortless action”. Life has a flow and pace that is, at times, beyond our control. Do we fight, force, and struggle to have our way? Instead, how about if we respond effortlessly and “align with that flow”? At times we may find that we just know when and what to do. I hate quoting Nike but: Just Do It! When you do, you may find that things flow peacefully.

Now the hard part: Your mind wants to be in control!

For the majority of us, not allowing our mind to be in control is extremely difficult and probably feels counterintuitive. Do know that your mind is going to fight to continue that illusion of control! So how do we begin to practice Wu Wei? Well, for starters, do it a little bit at a time. Don’t think you can decide that tomorrow is the day when you are going to “go with the flow”. Not going to happen!

The first step is to start when you are NOT feeling stressed or rushed. And, here comes the magic word that all Tai Chi and/or Qigong instructors utter to their “stressed” students: RELAX! Wu Wei will not work when we are exhausted, angry, upset, or in any discomfort. Let go of the physical tension in your body first. You can even do a little “shake it off” like dogs do. It does work. Just ask Taylor Swift!

If letting go of the physical tension doesn’t work, maybe we need to take a break and try later when we are “refreshed” and relaxed. You will find that when we are relaxed, we develop a clarity of mind, and can see situations and obstacles more clearly. Just like in our Tai Chi practice, we need to look (not only with our eyes) and listen, with all our senses. Before you begin, take a couple of deep, cleansing breaths first. Once we begin to see things clearly without being reactive, we can use our knowledge, experience, and intuition to decide our course of action (or non-action).

How does Tai Chi fit into the concept of Wu Wei

Our slow, flowing Tai Chi movements follow the natural rhythms of the body and breath. Obviously, we are not focusing on the outcome, nor are we forcing our movements. Instead, movements come from within. They are part of our internal energy flow! We develop an awareness and sensitivity to our internal and external environment. The more you practice, the more relaxed you and your movements are. Regular practice is extremely important because in order to attain a non-striving mental state, there is a reliance on muscle memory.

There are so many benefits to be reaped from practicing Wu Wei: reduced stress, anxiety, depression and inflammation, better balance and flexibility, and improved cardiovascular health. By focusing on Tai Chi’s movements and breathing, as well as the meditative aspect, we enjoy relaxation, peace, and calm.

Even when we are not practicing Tai Chi, we can incorporate Wu Wei and mindfulness into our daily lives. The word mindfulness is one that is a bit over-used today. It simply means being present and aware of our environment, thoughts, and feeling without judging them nor being distracted by them. It also means being open and curious rather than being dogmatic. We get so very focused on our expectations and controlling the outcome that we frequently don’t see the proverbial forest for the trees.

A Wu Wei mindset is also known as Mushin in Japanese and Wuxin in Chinese (無心 “no mind”). We have talked about this in a previous blog. Interestingly, there are martial arts Masters who don’t even consider themselves “fighters” because they move spontaneously. In other words, they feel free to move because they understand the “uselessness of techniques”. Obviously, they are at a much higher level than the majority of practitioners!

Bottom line: Always do your best - the rest is not under your control. You are only responsible for your own actions (or non-action). It is very difficult for many people to surrender the illusion of control. But it is necessary in order to develop more relaxation in all areas of our lives.

Wu Wei is not the easiest concept to understand. Therefore, I want to throw in a recommendation for a book I read many years ago which is, in my humble opinion, the quintessential example of Wu Wei: The Tao of Pooh (as well as the Te of Piglet).This/these are NOT children’s books, although they are enjoyable to read. I often lend my copy to students. My edition is from 1983 but there are much newer ones available on Amazon and Ebay, or in used book stores. Mr. Hoff is/was a practitioner of Tai Chi Chuan and Taoism, in addition to being a gifted writer.

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Let's Talk About Golden Rooster, Yang Style

Golden Rooster, commonly known as "Golden Rooster Stands on One Leg", aka (longer name),"the golden rooster stands on one leg to announce the dawn".  In this case, Rooster is a metaphor for “enlightenment”.  The rooster stands on one leg once he sees the first rays of light in the morning in order to let the world know that the light has come. Perhaps too early for most of us - but this is his job! 

In the East, birds of all types are “renowned and imitated for their ability to stand on one leg in perfect balance”. One reason why many Tai Chi practitioners and their students practice Golden Rooster drills to improve balance, stability, flexibility, lower body strength, and to prevent falls.

You may or may not have heard about the "three treasures of balance": the head, pelvis, and foot. Each should be relaxed and lined up perfectly. Doing Golden Rooster teaches us to root, balance, and how to relax our muscles as we strengthen our bones. It also provides us with the stamina and strength to step, stand, balance, and kick when we are practicing forms or routines.

I have read about, and talked to a few students personally, who practice Golden Rooster after breast cancer surgery and/or reconstruction. Most of these students had been doing Tai Chi prior to their surgery which I believe helped them heal a bit sooner than expected. In instances where I have talked to the students and the ones I read about, the doctor had them stand on one leg and alternate lifting the right hand and left knee and then reverse the left hand with the right knee. When each of these women asked it it made a difference if they lifted the same arm and leg? Would they still derive the same benefit. The answer was always “yes” - in other words, the movement we call Golden Rooster.

Now let’s talk about why it works: Golden Rooster helps to circulate and “pump out” your lymphatic system (remember that lymph circulates throughout your body). The action of knees and hands reversing while standing on one foot creates the pump and provides gentle, rhythmic movement. It opens and closes, expands and contracts, which is a effective way to pump out the lymph glands in your groin, armpit, and neck! Who knew?

Some people do Golden Rooster drills mostly for balance. The movement can also help us feel more relaxed. It also assists us when we transfer between postures in form. Golden Rooster strengthens our hip, knees, and ankles. It certainly requires us to be in good form. We can’t let momentum take over when doing multiple drills or……we fall over!

As I stated in a blog almost two years ago, “In the Eastern tradition or Traditional Chinese Medicine (TCM) the belief is that practicing standing on one leg can reduce blood pressure,headaches, tinnitus, dizziness, or gout. It is also believed to improve diabetes, diseases of the neck and spine, dementia, and memory. In fact, it is said practicing Golden Rooster with both eyes closed prevents dementia!” Now that’s a tall order but another very good reason to practice this posture.

Let’s talk about why many (if not all of us) wobble when going from a squatting single whip to Golden Rooster. The hardest thing about Golden Rooster (other than staying upright and balancing) is transitioning from Squatting Single Whip to Golden Rooster. It’s definitely a difficult transition. Be sure to sink down into your weighted stationary leg.

One “expert” suggests after stabilizing the weighted foot, that the hand on that side be parallel to the floor in order to “lay the foundation” for the movement and to ground your posture. You can then use the arm and leg in motion to move slowly forward and up (“like dragging a sword”) being sure to sink into the stable leg. Repeat for the other side. He has several videos on Golden Rooster if you are interested.

Here’s one of the keys to a successful Golden Rooster (and actually all postures): when we go slow, we strengthen our stabilizer muscles. Slow also gives us time to check our posture (per Dr. Mark Cheng) and do a body audit! When we move too quickly, we usually let momentum take over and our moves are either not performed correctly, or we miss out on a major body benefit of doing Tai Chi (whether for health or martial reasons).

I have this great t-shirt that says “Tai Chi - Because Life is Not a Race”.

I know in my title I said “Yang Style”, however, check out this video for a look at how Yang, Chen, and Wu style Golden Roosters differ: https://www.youtube.com/watch?v=JqGI-LW0Oq4

For a slightly different (be sure to check out the stepping) Golden Rooster interpretation: https://www.youtube.com/watch?v=QcEtEbdNYHw

You can find numerous videos of practitioners performing Golden Rooster. Your instructor (depending on your style, lineage, and preferences may teach you a slightly different version. It’s not wrong (unless it doesn’t adhere to the Tai Chi Principles), it just may be different.

Bottom line: Golden Rooster is of benefit to almost everyone. If you are unable to stand on one leg, you can use a chair or barre. At some point, you may be able to ditch the chair! Yay!

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Chinese Lunar New Year 2025

I would venture to guess that most people have heard of Chinese New Year (aka Chinese Lunar New Year or Spring Festival). This celebration dates back more than 4,000 years, and coincides with the beginning of the crop cycle. It’s considered as the end to winter and welcomes a new season, namely “Spring Festival” and the most significant celebration in China. Chinese New Year is celebrated by millions of people worldwide. Every year it starts with the first New Moon (between January 21 and February 20 in the Gregorian calendar) of the lunar calendar and ends with the Lantern Festival on the Full Moon.

The legal holiday is 7 days long, from the Lunar New Year's Eve to the 6th day of the first lunar month, however, some companies and public institutions celebrate up to 10 days or more. New Year's Eve on January 28th and the New Year's Day on January 29th are the peak times of celebration, although the Chinese people believe the festival lasts from the Lunar New Year's Eve to the 15th day of the first lunar month (Lantern Festival), February 12, 2025. That makes celebrations pretty fluid!

Do you know the origin story of the Chinese (Lunar) New Year? Legend has it that there was a fierce monster called ‘Nian’. Nian would appear every 365 days or 366 days to feast on humans. After a while, people noticed that Nian always came at night. Best of all, they discovered that he was afraid of the sound of firecrackers and the color red. That began a tradition of wearing red clothes and making red decorations, in addition to setting off firecrackers to drive away the monster. From then on, the Chinese New Year was also called “Guo Nian”, as in defeating the monster!

When does a new moon occur? The new moon occurs when the moon is approximately in between the Earth and the Sun, meaning it’s lost in “our star’s glare” from our viewpoint. This year it starts on Wednesday, January 29 and lasts until Wednesday, February 12 - the Lantern Festival - with the rising of the full moon. This year the full moon is called the “Snow Moon”. February — Snow Moon (12 February 2025) when the cold month of February is set to get warmer. The Snow Moon will bring abundance, joy, and excitement to all. This is a good time to go on the vacation/holiday, take up a new hobby or sport, or do anything that brings you joy.

What determines the date of the Chinese (or Lunar) New Year? The last new moon of 2024 was on Monday, Dec. 30 and was a rare black moon, according to Timeanddate. The black moon is a rare quirk of the calendar when two new moons occur in the same month. This happens because there’s a new moon every 29.5 days. The name “black moon” is usually applied to the second of the two new moons. For most of the world, December 2024 had two new moons: one on December 1 and one on December 30. This began a countdown to one lunation later on Wednesday, January 29, 2025. January’s new moon is the beginning of the Year of the Snake. The New Year celebration last 15 days in accordance with the traditional Chinese lunisolar (combining lunar and solar cycles) calendar. Lunasolar is based on both the Earth’s orbit around the sun and the moon’s phases.

A lunar month averages 29.5 days. A year is typically made up of 12 lunar months. In order to align with the solar calendar’s 365-day cycle, every 2 to 3 years, an additional month is introduced. This calendar is used to determine important dates and holidays, etc. It has roots dating back to the Shang Dynasty (14th century BCE). 2025 will be the year of the Wood Snake until February 16, 2026, when the Year of Horse begins.

Naming the animal and the elements of the year: The Chinese Zodiac uses a 12 year cycle of animals and each year also incorporates one of the five elements (wood, fire, Earth, metal, water). Animals repeat every 12 years. However, this creates a 60 year cycle where the animal and the element repeat. In other words, 1965 was the last “Year of the Wood Snake”. All this can be a bit confusing!

2025 is the Year of the Wood Snake. The Snake is Yin and has an analytical and grounded nature. It is also transformative in that it sheds its skin - like letting go. Yin is surrender, receptive, soft, and goes with the flow! Yin relates to the moon - the dark side! Because it’s cold blooded, the snake spends most of the time resting and “basking in the sun” to conserve its energy.

For 2025, the Wood Snake represents growth, transformation, and introspection, wisdom, intuition, and intelligence. The wood element symbolizes flexibility, creativity, and personal growth. It may be time to listen to your inner voice and rid yourself of people, situations, or habits that are holding you back from being yourself or finding your joy in life. However, like the snake, conserve your energy, be flexible, and move slowly towards your goal(s).

Correct hand gesture for New Year greeting - I don’t think I have covered this in previous years!

New Year greeting hand gestures are very important etiquette. If you are not using the correct one, it is considered very rude. You may not be surprised to find that the gestures of males and females differ! Men make a fist with the right hand (which means attacking in Chinese culture) and put the left hand over it to show good will. Women reverse the greeting because when reversed the meaning is different! Hmmm! For women, the right hand wraps around the left hand which is loosely bent. See a picture at https://www.hillslearning.com/articles/chinese-new-year-explained.

The 10th day of the New Year is considered the “Day of Stone” (its birthday). This is an old tradition but still popular in some rural areas. To show respect, people do not move any stone or use any stone tools, otherwise the crops will be damaged by the God of Stone. Some areas even worship the stone and provide a sacrifice of baked pancakes!

By the way, a version (there are a few) appearing in ancient Chinese medical books says that if you don’t get your hair cut in the first lunar month and let it grow freely in the Spring, it will benefit a lot of people! Obviously, not the hair stylists or barbers!

I tried not to repeat the same information on Chinese New Year. If you would like to check some facts (both fun and educational), check out my previous blogs:

https://balancedlifetaichi.com/blog/2024-the-year-of-the-wood-dragon

https://balancedlifetaichi.com/blog/when-is-chinese-new-year-2023

https://balancedlifetaichi.com/blog/chinese-new-year-2022

https://balancedlifetaichi.com/blog/legends-and-myths-of-chinese-new-year 2021

https://balancedlifetaichi.com/blog/2020-the-chinese-new-year-of-the-rat

In case you are wondering, here are the years of the Snake: 1917, 1929, 1941, 1953, 1965, 1977, 1989, 2001, 2013, 2025, 2037...

I hope you enjoy a wonderful Chinese New Year holiday full of health and happiness! CTM

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Can Tai Chi and/or Qigong Improve Your Flexibility?

Let’s talk a bit about flexibility: why it’s good for your health and how Tai Chi and/or Qigong can help.

According to the September 25, 2024 issue of the Cleveland Clinic newsletter, flexibility helps with balance and range of motion, and can also protect you from injuries. Many exercise “routines” focus on muscle building to help us to be toned, stronger, and faster. What is often missing is a focus on flexibility which helps us become more balanced, stable, and “looser”.

So what does actually being flexible mean? Good question! Can you easily move your joints and muscles in different directions? Can you reach, bend, and/or stretch without feeling uncomfortable, tight, or constricted? Improving flexibility means elongating the muscle, working on mobility, and improving range of motion. When you do this, your posture improves and your risk of falling and/or your risk of injury decreases.

When we discuss flexibility, we are talking about how “moveable” certain body components are. Basically, we are talking about joints, muscles, tendons, ligaments and fascia (soft body tissues).

What about some not so obvious benefits of remaining flexible? You decrease your muscle tension and improve your circulation. When your muscles are less tense, your range of motion and ability to deal with pain improves.

As you age, flexibility is important in order to stay independent and mobile. We would all like to continue to enjoy the activities of daily living with minimum, preferably no, stiffness or pain. Sitting for prolonged periods, being ill, being sedentary, and stress usually play a large part in decreasing flexibility. Not surprisingly, one of Cleveland Clinic’s recommendations to improve and maintain your flexibility is….you guessed it…. Tai Chi!

Stiff and unbending is the principle of death. Gentle and yielding is the principle of life.
— Lao Tzu, Tao Te Ching

There are no weights or resistance bands used in Tai Chi and/or Qigong. However, the unsupported arm exercise strengthens your upper body. Tai Chi and Qigong strengthens all extremities, as well as the core muscles of the back and abdomen. By improving proprioception, muscle strength, and flexibility, Tai Chi improves our ability to recover from a stumble, instead of falling. It also reduces our fear of falling!

Physical Flexibility

Tai Chi and Qigong can help improve both upper- and lower-body flexibility. According to Harvard, Tai Chi works by “training sensory neurons in the inner ear and stress receptors in the muscles and ligaments”. Both exercises help improve flexibility and activate muscles from the core to the entire body. Your strength, balance, and endurance are also improved.

For many centuries, Tai Chi and/or Qigong instructors have been helping students train their bodies and minds in “yielding, softness, and balance”. As you reduce tension and stiffness, you feel and become more limber.

Keeping your ankle, hip, and knee joints mobile is vital, especially for those suffering from arthritis. We know that balance and mobility is important for everyone, especially as we age. It is even more important for those with certain medical conditions, such as Parkinson’s Disease, Multiple Sclerosis, etc.

Studies, unfortunately, have been limited by small sample sizes, no one particular form of Tai Chi used, and a difference in Tai Chi instructors’ skills and teaching style. That being said, studies have shown that practicing Tai Chi regularly improved shoulder mobility and hip flexibility. Hip flexibility and extension is essential for walking, running, standing, and moving well. Another study, showed how practicing Tai Chi regularly improves balance and gait. Importantly, a flexible body can help one obtain mental flexibility as well.

Mental Flexibility

As your mind and body move through the fluid, rhythmic movements of Tai Chi, new circuits are created in your brain. These new circuits increase your cognition and clarity. Your thinking also becomes more flexible and your moods become more stable. Tai Chi and/or Qigong help ease the symptoms of depression and/or anxiety, and other mental health disorders.

Bottom line

Tai Chi is adaptable, for those who are very fit to sedentary, in a wheelchair, use a walker, recovering from surgery, and can even be done by those who are bedridden. One only needs to make a commitment to practice frequently, daily being the best way to maintain flexibility.

All research and authorities talk about “regular and consistent” practice. Not just once a week in the classroom. Once you stop practicing, flexibility will NOT continue.

It’s time to invest in your mental and physical health. Even 15 minutes a day will help!

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Can Tai Chi Help Children and/or Adults with ADHD?

The first issue I want to address is whether or not there is a difference between ADHD (attention deficit hyperactivity disorder) and ADD (attention deficit disorder). The short (but not simple answer) is “no”, ADD and ADHD are the same thing. Until 1987, ADD (attention-deficit disorder) was the term for what is now called ADHD (attention-deficit hyperactivity disorder). Whether or not the adult or child has hyperactive behaviors (and not all do), the diagnosis is still ADHD.

Adults: Although it's called adult ADHD, symptoms start in early childhood and often continue into adulthood without there being an ADHD diagnosis. In adults, this mental health disorder includes a combination of persistent problems: some examples include (but are not limited to), impulsiveness, disorganization, difficulty focusing on a task, poor time management, difficulty prioritizing, inability to multitask effectively, restlessness, mood swings, angry outbursts, low tolerance for frustration, difficulty paying attention, difficulty following through and completing tasks, difficulty coping with stress, etc. Symptoms may range from mild to severe and many adults and children with ADHD suffer poor self-esteem.

Most adults are not aware that they have it and diagnosing the condition can be difficult because many of the symptoms are similar to those of other conditions. Anxiety, depression, or mood disorders are good examples. Because adult ADHD symptoms may not be as obvious as the symptoms in children, there are those adults who are not diagnosed until they are older. Unfortunately, adult ADHD symptoms can lead to unstable relationships, poor work and/or school performance, and other problems. Adults with ADHD are not usually as hyperactive as they were as children, but they still may have to deal with impulsiveness, mood swings, coping with stress and frustration, restlessness, and difficulty paying attention. As with children, adult ADHD treatment includes medications, psychological counseling (psychotherapy), treatment of any co-morbidity, assistance in optimal daily functioning, and, hopefully, complementary alternative medicine, such as Tai Chi.

Children: ADHD starts in childhood in 30 to 70 percent of cases and continues into adulthood. In fact, it’s the most diagnosed behavioral diagnosis of US children. Approximately 10 percent of children worldwide are affected by ADHD. US spending related to ADHD (according to the Journal of the Academy of Child and Adolescent Psychiatry) annually totals approximately “$143 to $266 billion”. Five percent of US college freshman had ADHD in 2010. In 2018 that percentage jumped to 7.4%.

Along with the many symptoms of ADHD, motor and behavioral control is usually poor in these children. Interestingly, research has shown that consistent exercise improves academic performance more than studying and/or spending time in a classroom. Here’s the bad news: if they are not treated for their ADHD, there is a higher risk for substance abuse, mental illness, and/or criminal behavior as they move into adulthood!

Treatment: Studies show that treatment with stimulants is usually effective in adults. However, many don’t desire or tolerate them well. In addition, stimulants aren’t always effective and there is the potential problem of diversion and/or misuse. Patients desire non-pharmacological treatment options. Therefore, the medical community looks for non-pharmacologic treatments, because unfortunately, ADHD seems to be increasing.

EMDR (eye movement desensitization and reprocessing therapy) is another mental health therapy method also being used for the treatment of ADHD. Emotional Distress Syndrome (EDS) is often present in the ADHD brain. EMDR is one method to decreasing, (hopefully eliminating), EDS cycles by overcoming the past “trauma and reflexive negative responses that ADHD can cause”.

In order to attain mental, physical, and emotional stability, resiliency, and functioning (whether you suffer from ADHD or not), everyone needs exercise, a good diet, and adequate sleep. Current treatments include: cognitive behavioral therapy, neurofeedback, meditation, and/or exercise (including martial arts, such as Tai Chi). There appears to be potential benefits in combining motor and attention training, particularly using complementary therapies.

Research: Tai Chi integrates breathing and gentle movements with cognitive skills that are relevant to ADHD. A randomized controlled trial (RCT) consisting of three parallel seven-week interventions, namely “Tai Chi, Active Control (cardio-aerobic fitness), and Inactive Control (no contact)”was undertaken. The test subjects were college students. The results (and high retention rate) suggested that Tai Chi is a feasible, complementary treatment for ADHD.

A Tai Chi Pilot Study published in the Journal of Bodywork and Movement Therapies in April 2001, included adolescents with ADHD. Classes were held twice a week for five weeks. After only 10 sessions, the adolescents displayed less anxiety, daydreaming, inappropriate emotions, and hyperactivity. Their conduct was also improved. The scores on a two week follow-up (without Tai Chi classes) indicated that the improvements continued.

Most children with ADHD take medication which, unfortunately, has side effects such as abdominal discomfort, appetite changes, insomnia, and fatigue. Dr. Stewart Mostofsky, director of Kennedy Krieger’s Center for Neurodevelopmental and Imaging Research, sees ADHD as a brain-based behavioral disorder. Dr. Mostofky hoped to use Tai Chi to reduce the amount of medication the children required. Studies have shown that Tai Chi can help adults with ADHD to have better control over their behavior and actions, but can it help children? This was the first significant study to see how Tai Chi’s affects children with ADHD.

Dr. Mostofsky chose Tai Chi because he determined it was the best choice for children. Dr. Mostofsky, thought Yoga might be too strenuous and meditation too motionless. The Kennedy Krieger Institute ran the study using a grant from the National Institute of Mental Health to determine how Tai Chi can help children control their ADHD symptoms, such as hyperactivity, impulsivity and inattention.

At the end of the study, there was significant improvement in the children’s attention, but less improvement in hyperactivity and impulsivity. Dr. Mostofsky was hopeful that a longer duration Tai Chi study would have significant improvement in all these areas. He felt an eight week study was too short to expect a major change. When the study concluded, the children were given a Tai Chi DVD and/or access to a practice video in order to continue practicing.

My personal experience was in the late 1980s when the Tai Chi organization I was with ran a study with a mental health specialist from a University in the state. We had approximately a dozen adolescents from 13-15 years old with ADHD. We taught the kids a Chen Synthetic 88 posture form. The specialist from the University was impressed with the results and at the end, the kids self-reported on their experience. Each kid talked about how it helped them to concentrate, become less reactive, and less impulsive.

Why does Tai Chi work well as a complementary treatment?

We know that Tai Chi decreases cortisol (a stress hormone), increases dopamine, and helps memory and learning. It also improves motor skills, reaction time, attention/awareness, speed, strength, and body control.

Bottom line: I provided a lot of information on ADHD in this blog. I feel that it is a condition that is so often misunderstood (and misdiagnosed) that it was necessary to provide more information on ADHD before I discussed the part that Tai Chi has to play.

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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