How and Why Does Tai Chi Help Arthritis?

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

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

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

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

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

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

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

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

Research

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

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

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

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

Why Does it Work?

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

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

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

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

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Sword Fingers - With or Without a Sword!

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

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

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

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

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

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

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

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

Some other uses for Sword Fingers:

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

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

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

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

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

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

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

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

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

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

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

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

What about in Daoist Qigong?

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

According to the Kung Fu Magazine Forum:

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

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

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

What about Wushu?

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

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

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

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

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What is Bafa Wubu?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Tai Chi for Adults with Depression and/or Anxiety

Depression is a common mental illness, suffered by an estimated 3.8% of the world’s population. Depression is now considered one of the most prevalent mental health conditions in America.Since the COVID-19 pandemic in 2020, psychological illnesses, including depressive and anxiety disorders, have spiked. Worse, current treatments, unfortunately, have a high non-response and relapse rate. And, to make matters worse, most pharmacologic treatments have undesirable side effects.

According to the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-V), depressive symptoms are usually defined as “depressed mood, loss of interest or pleasure, decreased energy, feelings of guilt or low self-worth, disturbed sleep or appetite, and poor concentration”. Depression often comes with chronic or recurrent symptoms of anxiety, as well. Sadly, these illnesses usually lead to a decreased quality of life and insufficient self care. Beyond that, the risk of chronic disease and/or death (often by suicide), exists.

There have been numerous well-designed studies and meta-analyses done on depression and/or anxiety regarding the benefits of Tai Chi. Evidence exists that Tai Chi is an effective, non-pharmacologic, treatment option for improving depression and/or anxiety in older adults. Tai Chi and/or Qigong, can significantly regulate emotions and relieve the symptoms of mood disorders in adults of any age. These benefits are not exclusive to “older” adults!

Tai Chi uses slow, deep breathing along with flowing movements, attention, and imagery to relax, strengthen, and integrate/harmonize the body and the mind. Practitioners focus on their body postures and movements, while regulating their breathing. This takes the focus away from their “stressor”.

A 2019 study looked at Clinical Trials to determine why Tai Chi alleviates depressive symptoms. They believe that it may “modulate the activity and connectivity of key brain regions”. These regions may regulate mood, modulate the autonomic nervous system, reduce “neuro-inflammatory sensitization”, modulate gray matter volume of the hippocampus, and regulate “hippocampal neurogenesis”. Tai Chi is a mild to moderate intensity exercise which, in turn reduces stress and modulates the inflammation process. Rarely recognized, Tai Chi can also increase vagal modulation in elderly individuals.

One meta-analysis published in the Int J Environ Res Public Health. 2023 Feb, concluded that non-pharmacological interventions are more effective for those with mild forms of depression. Tai Chi and Qigong have been found to decrease depressive symptoms, they are cost effective, they have lower to no side effects, and they have low relapse rates.

Recently, a group of Chinese scientists undertook a meta-analysis to determine which mind/body exercises were the most effective for older adults with depression and/or anxiety. Research determined that Tai Chi’s slow, fluid movements, plus deep breathing, contributed to lower stress levels, reduced tension, and improved mental well-being. Tai Chi and Qigong showed better improvement in anxiety reduction than other exercises. Participants benefited by improved body awareness and mind/body connection.

Interestingly, Dr. Albert Yeung, a Tai Chi practitioner and researcher, developed Tai Chi for Mood (Tai ChiM). He developed this Form specifically for individuals with mood disorders. Tai ChiM excludes Tai Chi’s complex transitions between movements, which makes it easier to learn, which, in turn, would likely encourage students to continue practicing the Form. Tai ChiM consists of 12 separate Tai Chi meditative movements, and uses deep, paced (mental focused)breathing. Tai ChiM focuses more on relaxation and less on physical strength. However, most Tai Chi forms do not focus on physical strength! For readers interested in checking out this form, it is available on YouTube with English, Chinese, and Spanish subtitles: (https://youtu.be/08IFKiXb3bA).

Let’s talk about Qigong:

Qigong emphasizes breath regulation and balancing internal energy. It is effective in improving depression and anxiety. Because it focuses on self-regulation of emotions, emotional stability is enhanced. Practitioners (participants) learn to cope with any anxious emotions before “they get out of control”. One especially effective Qigong exercise is Baduanjin (aka the Brocades). Baduanjin consists of eight postures which makes it a simpler mind/body exercise to learn. It is easily practiced by older adults (even those with cognitive decline), most of those with disabilities, and can be done at home in very little space. Researchers found that Baduanjin produces “greater and more extensive improvements in Wechsler Memory Scale (WMS) subscores and gray matter brain volume changes” than even Tai Chi when practiced by older (healthy) adults.

Both Tai Chi and Qigong are appropriate and beneficial for people of all ages, and most physical conditions (depending on the particular form). Most movements can be done standing or sitting and, in some Forms, can even be done lying down. It requires very little physical space. An important advantage Tai Chi and/or Qigong as a treatment or to augment other treatments, is the lack of adverse side effects.

Some thoughts on the current and future “wish lists”.

Tai Chi and/or Qigong can be used as adjuncts to antidepressant therapy, health education, and/or cognitive behavioral therapy.

Currently, instructional videos and less structured Tai Chi Forms have been developed. Some researchers suggest developing a simple, tailored Tai Chi protocol for patients with depression. Combining Tai Chi, Qigong and other mind-body exercises may create a new intervention which incorporates the advantages of each, in order to enhance modulation effects.

According to researchers, it also may be beneficial to create a Tai Chi and/or Qigong “regimen/protocol” tailored for specific individuals/populations with different disorders in the future.

Just like no one size fits all, one might take into account the patient’s personal situation, including their likes and dislikes. Some older adults may prefer the deep breathing and slow movements of Tai Chi, while others may gravitate to the breath regulation of Qigong. There are also others who may prefer other mind/body exercises. Intervention plans could be personalized for each individual.

Bottom line: I anticipate that there are questions and comments that will come up after reading this blog. Researchers are not necessarily Tai Chi (or Qigong) practitioners. I am not suggesting nor judging any of the questions below. There are no right or wrong answers. These are just “thinking” points!

I know that there are many “traditional”practitioners who feel that Tai Chi is becoming “watered down” and “for the masses”. Or are we taking a “different”Tai Chi into the future? By making all these changes and simplifying Tai Chi Forms, are we removing the “essence” of Tai Chi? Have we drifted further away from the teachings of the “founding” Masters and Grand Masters? By changing Forms and making Tai Chi accessible for all, will we lose something in the long run? Or is it a win-win?

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What is the Meaning of the Stance - Step Up to Seven Stars?

Once again, this blog came about because a student (from my Yang Short Form class), asked about the significance/meaning of “Step Up to Seven Stars”. I enjoy researching and looked forward to finding out. As usual (and totally expected by now), I discovered numerous interpretations and theories.

One must keep in mind that the names of postures/stances are often similar across different martial arts styles and lineages. However, the actual meaning/interpretation may be attributed to the particular style, lineage, or even one or more particular schools. For brevity (and clarity) I will use the term “Seven Stars”, instead of Step to Seven Stars, and other possible iterations.

I found quite a few conflicting and thought provoking theories on the Martial Arts Stack Exchange.

Many Tai Chi and Qigong practitioners felt that Seven Stars refer to seven points on the body that can be used to deflect or strike. Namely, going from top to bottom, the head, shoulders, elbows, hands, hips, knees, and feet! Unfortunately, this is not “standard”. Is there such a thing??? In certain Tai Chi forms/styles/lineages, the Seven Stars are considered the (again top to bottom): head, upper back, chest, lower back, hand, foot, and the heel!

In "Tai Chi Postures & Internal Power Enhancement Taijiquan Shi" by Xu Yu-Sheng, it states that the Seven Stars are the seven joints of the upper torso which “unite as one”. Accordingly, Qi “rises and settles below” with the seven above rising (without effort) resulting in complete roundness. In this context, the Seven Stars are: two shoulders, two elbows, two wrists, and, of course, one neck!

In Qigong, Seven Stars refers to the “Qi-input” points in the body: top of the head, two for the shoulders, two near the waist, and two more at the back of the hips! Needless to say, movements must be done without any tension in the body.

In the Wu/Yang lineage of Hong Kong Tai Chi Master, Chen Tin Hung, Seven Stars is a two-partner method to train for timing, distance, and evasion. Within the style, and in a number of martial methods, Seven Stars is a guard posture.

Supposedly, there is a Seven Stars bell on the top of Wudang mountain. The Seven Star aspect of the big dipper also correlates with the seven regions of China.

One popular theory has to do with the seven brightest stars of the constellation, Ursa Major (aka the Great Bear). What we, in North America, call the Big Dipper, is known as “The Seven Stars of the Northern Dipper” in Eastern Asia. In Chinese: 北斗七星; and in pinyin: běidǒu qīxīng.

It is believed that the term, Seven Stars, “has its root in Chinese Taoist symbolism”. Of interest, the Northern Dipper is considered one of the most important constellations in Taoism because they believe that it is the seat of the “celestial bureaucracy of the gods”.

Seven Stars is also part of an ancient Wu-style Tai Chi Form. Traditionally, one steps forward with the left foot while raising the left arm. The right arm is pushed down and points the palm to the ground. This move is believed to “represent the gathering of energy from the sky, the earth, and the surrounding environment.”

In contrast, you frequently observe Seven Stars performed by moving your weight onto your left leg as you turn your left heel 90 degrees. Your right foot is then lifted and the ball of your right foot is placed down, while you cross your fists in front of you. Most often, the left fist is closer to your chest, although there are exceptions in certain styles. The left fist is considered Yin and the right is considered Yang. Obviously, there are numerous martial applications available to the practitioner at this point.

Seven Stars can also be a defensive move. In Qigong, it is a “method to 'open' the seven input (star) points of the body to allow 'outer Qi' to enter and be mixed with our prenatal Qi.” In this instance, the Seven Stars are: your crown, both sides of your neck, both of your shoulders, and your butt (buttocks).

There is a very lively (and complex at times) discussion in the Yang Family forum on the martial aspects of Seven Stars. The forum consists of a vast array of details, interpretations, and theories. Discussion also compared the teachings and styles of different Yang Tai Chi Masters regarding Seven Stars.

One of the debates involved whether or not Seven Stars is a “block” or an “intersect”. Or is it a “rack”? Evidently, Master Yang Jun indicated, in a seminar, that in the Saber Form, Seven Stars was a “ward off with the left arm and a punch to the chin with the right fist.” Question - is that true of a bare-hand form as well?

Six is the “endless knot” and eight is the “bagua”. Seven does not have a number, and is supposedly “more mysterious”. According to at least one theorist, one should then consider that Seven Stars symbolism may pertain to the Chakra System, where seven refers to the seven colors.

Bottom line: There are a never-ending number of interpretations that exist. There is NO one answer, no interpretation, or theory. If you want to know what Seven Stars refers to in a particular martial art, it would be wise to ask the practitioner of that art. Not to say that their interpretation or theory is the correct one, but it may prove to be enlightening and unique.

Here are a few video examples depicting Seven Stars for your viewing pleasure, if you so desire.

Master Yang Jun (right hand on the outside of the crossed fists):https://www.youtube.com/watch?v=oSxILzGhaXE

Another similar interpretation: https://www.youtube.com/watch?v=B2cmGr6tDMw

Yet another similar interpretation: https://www.youtube.com/watch?v=1bix2U-UAGc

Different interpretation: https://www.youtube.com/watch?v=Z8Ju5BDAZeM

Video (Yang) with right hand inside the crossed fists: https://www.google.com/search?q=Step+up+to+7+stars+in+Tai+Chi&rlz
Same instructor doing Chen 27: https://www.youtube.com/watch?v=RjSYoiAAXzY

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Why Does Tai Chi Start With the Left?

I’m sure most of us have done things the same way we were taught for many years and never questioned why! This is why I so appreciate my “engaged” students asking questions in class. It makes me (and everyone else) think!!

One of my students recently asked why we started Tai Chi forms with our left foot! Good question! This woman is thinking and yet, after teaching more than 20 years (and learning under several different Masters), I didn’t have an answer! I don’t lie nor make up things, so said that I didn’t know, but what a great idea for research and a blog. A lively class discussion followed. We discussed many possible reasons, such as writing in Chinese, dominant hand, etc.

Evidently, an Instructor at Brighton Centre, had the same question and after researching, sent out numerous queries to “experts”. Answers ranged from stating that many Tai Chi and Qigong forms start on the right. OK, but that’s not an answer why at least the majority of forms start out on the left, is it? This comment followed with a few ideas but no real plausible answer.

My favorite response from one expert: “Lots of things in life have no real answer.” OK, the message here is that you can’t have everything and you need to practice acceptance of the unknown. Hmmm!

Another answer: “Taiji and Qigong movements both originated from martial arts.” My comment: Qigong is much older than Tai Chi! Originally, Qigong strictly involved meditation with little to no movement. Martial arts movements enhance Qi, so do Qigong movements. Today, most martial arts are practiced primarily for health, however, we should not forget that the martial “underpinnings still prevail.”

Another expert talked about martial arts attacks usually coming from the right side and the fact that most people are right handed, so prefer punching with their right hand. In Tai Chi, the left side is considered defensive. Also, keep in mind that Tai Chi practitioners usually do not initiate fights. The same expert reminds us that martial-arts salutes usually cover the right (aggressive) hand with the left. This implies respect, humility, and friendship. The same expert states that Yin is left (in this case) and “always takes precedence” over Yang (the right). I have to add another “Hmmm” here!

Last, but not least, a well-known Master, whom I very much respect, commented that left stepping out has to do with old Chinese culture. I quote: "nan-zuo-nu-you’, means man on the left-side and lady on the right side, and means left is superior to the right.” This is certainly discriminatory (no surprise there), as well as confusing when you read what is stated in the paragraph above. Of course, the above paragraph does state “in this case”.

History tells us that in the Chen village (over 400 years ago), only males were allowed to learn Tai Chi. The fear was that the daughters (when they married) would reveal Tai Chi secrets to their husbands, who were non-Chen family members. Therefore, Tai Chi would be taught outside the family! For more information, see my Blog on this history of Chen Family Tai Chi.

Like everything, there are certainly more theories on why the left foot moves first. However, after a pretty thorough search, I could not find more answers to this question. I’d love to hear from others who might have some additional ideas or theories on this subject!

Looking forward to hearing from you!

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2024 The Year of the Wood Dragon!

2024 is the Chinese New Year (aka Lunar New Year or Spring Festival)of the Wood Dragon! It is also known as Yang Wood on Dragon, or Jia Chen 甲辰 in Chinese. The year of the Wood Dragon begins on February 10, 2024 (until January 28, 2025).

My 2020 Blog concentrated on some of the history of the Chinese New Year. In the 2021 Blog, I wrote about the traditions, legends, and myths surrounding Chinese New Year. In my 2022 Blog and 2023 Blogs, I provided some fun facts (including the legend about the order of the Zodiac animals noted below) and the effect of the pandemic on the celebration. This year, I decided to concentrate on the “animal of the year”, as well as some significant dates. You can, if interested, click on the above links for more information about the history and traditions of the celebration.

Unlike the Solar Calendar, the Lunar calendar has variable dates that depend on the phases of the moon. The dates don’t usually match the Gregorian calendar. For example, these are the actual dates for the last six Dragon years:

• 2012: January 23, 2012 – February 9, 2013

• 2000: February 5, 2000 – January 23, 2001

• 1988: February 17, 1988 – February 5, 1989

• 1976: January 31, 1976 – February 17, 1977

• 1964: February 13, 1964 – February 1, 1965

• 1952: January 27, 1952 – February 13, 1953

The next Year of the Wood Dragon will be 2084, which is 60 years away.

2024 is forecast to be full of opportunities, challenges, and change! This sounds like a good thing, especially if you were born in the Year of the Monkey, Rooster, or Pig. It should be fairly lucky for those born in the Year of the Tiger, Rabbit, Snake, or Dog. If you were born other years, several challenges might arise and you should work harder to achieve your goals than you did last year!

Keep in mind though that since the the Chinese Zodiac Year starts on Chinese New Year, depending if and when you were born in January or February, you could be a different animal! Because of the characteristics of Dragons, many people choose to have their babies in Dragon Years.

Here’s some information that makes it even a bit more complicated: In Chinese element theory, every zodiac sign is associated with one of five elements: Metal (1940, 2000), Wood (1964, 2024), Water (1952, 2012), Fire (1916, 1976), or Earth (1928, 1988). That means a Wood Dragon only comes once in a 60-year cycle. The most recent Wood Dragon was 1964. The personality of a Wood Dragon is a bit different than other Dragons. They are more introverted, less enthusiastic, and don’t usually enjoy good relationships.

The Dragon years are 2012, 2000, 1988, 1976, and 1952 and so on. In Chinese mythology, Dragons have great power to control wind and rain, soar through the skies, communicate between heaven, earth, and humans in order to bring good weather, and turn over rivers and seas, as well as bringing prosperity to the world. Of course, these would be important to an agricultural society. Dragons are considered “auspicious and extraordinary”, talented, majestic, powerful, noble, honorable, lucky, and successful.

Characteristics of people born in the Dragon years: fearless, adventurous, tenacity, ambitious, intelligence, enthusiastic, dominant, charismatic, independent, and confident. Interestingly, some perceive Dragons as irritating, arrogant, aggressive, and not open to constructive criticism. However, they are very loyal and generous to their friends! Dragons don’t see themselves as arrogant, dominant, and aggressive. They just don’t want to be “normal” in the traditional sense and they like to take risks.

For Dragons 2024, red and purple will be luck (and hopefully avoid trouble). You can wear these colors or even decorate with them to promote financial wealth.

Here’s a list of a few famous people who were born in Dragon Years:

• Charles Darwin: born on February 12, 1809, an Earth Dragon

• Bruce Lee: born on November 27, 1940, a Gold Dragon

• John Lennon: born on October 9, 1940, a Gold Dragon

• Vladimir Putin: born on October 7, 1952, a Water Dragon

Some ancient history:

In ancient times, emperors were considered real dragons and Chinese people were assumed to be their descendants.  In order to worship the Dragon’s dignity (and divinity), they decided to put the Dragon in the Zodiac. Since that time, it has been the most popular zodiac sign/animal in China.

In one of my previous blogs, I talked about an old myth where the Jade Emperor held a race to decide the order of the 12 animals in the Chinese Zodiac. The winner of the race would be first. One would assume the Dragon would be first but he was not. The story goes that while he was on his way, he came upon a village suffering a terrible drought and famine. He blew clouds and made rain and, thereby, solved their problem.

He then came across a village with a flood. He solved their problem by opening his mouth to absorb the water and moved the flood waters out to sea. And, last but not least, as he was approaching the end of the race, he noted that Rabbit was being chased by a wolf. He dealt with the wolf and let Rabbit go ahead. Of course, Rabbit finished the race before Dragon! This myth depicts Dragon as having a generous and helping nature.

Year of the Wood Dragon 2024 is pretty unusual because it combines the Dragon’s power and Wood’s creativity. 2024 is predicted to be a time of innovation, problem solving, new opportunities, growth, and one to create value.

Don’t forget, no matter what Zodiac sign you are, you become a year older on Chinese New Year!!!!

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Listening Energy -Tin Jin (aka Ting Jing or Teng Jin)

Some (but not all) practitioners want to develop a higher level of skill in Tai Chi. In order to do this, one must develop Listening Energy, known as Tin Jin (aka Ting Jing, or Teng Jin) . Listening Energy is more than just using our ears to hear sounds. One needs to be able to interpret cognitively what has been, or is being said. You must also pay attention to, and respond (not necessarily verbally) to, the message.

Speaking of messages, you more than likely have heard your instructor(s) repeatedly say to relax! Easier said than done, right? Did you ever wonder why relaxation is important in Tai Chi and/or Qigong? When you relax, your attention increases, and it leads to better listening. You also need to eliminate (or at least reduce) your tension. Bottom line: you need to be relaxed in order to listen.

So, how do we improve our listening? There are several ways and/or methods, actually. We can listen with our eyes and with all of our other senses.

One method is through Static Qigong postures, where we feel, instead of think. We feel the earth, our skin, our environment, our organs, and we become aware of any tension in our bodies. We examine our feelings, without just thinking about them. When we think too much, our mind is not still, and we become easily distracted. When we are distracted, we are not listening. Thinking about other things and “random chatter” will have a negative effect on your Tai Chi as well. Simply put, we can’t listen and think at the same time.

We need to accept any emotions that arise without labeling and, without trying to solve or resolve them. Just feel and acknowledge the emotions and sensations. Relax and they will pass! Your listening energy will increase as you become calmer, your Qi will remain settled, and you will become more alert. You will also become ”less reactive” and able to cope with difficult situations, both emotionally and physically, when you encounter them. This will be beneficial whether you encounter an opponent, a friend, acquaintance, or a family member, etc.

A hands-on method to develop and improve our listening skills, is through Push-Hands. Push-Hands requires your full concentration and attention to the movements. Practice will also calm your reactions, unless you want to end up on your butt! Areas that you need to focus on: your point of contact, any change in pressure exerted, the smoothness of the movements (or lack thereof), as well as, the force, weakness or “structural errors” of your opponent. As you focus, your goal is to sense where they are going to move next.

Let’s talk about Jin:

Jin is often defined as Qi that is directed by the mind intention. Jin is also feedback for your mind, that helps you to be aware of your senses and/or feelings. Listening Energy is usually practiced when you have an opponent (or just are in contact with another person) that you are attempting to hear (read or feel). You want to know what they are thinking about doing, or attempting to do, and their direction. This is an impossible task (or skill) without development of Listening Energy. In this blog, I will use the skill “Listening Energy” or “Listening”, instead of Jin (or Jing).

You can practice Listening on yourself in order to check and/or correct your own posture or balance. It can also be used to improve your breathing, flow of Qi, relaxation, or to provide a way to recognize your own strengths and weaknesses. Unless we understand ourselves, how can we understand and listen to our another person. Those other, non-opponent people may include your spouse, children, friends, boss, etc. This is a very handy skill to have in your daily life!

Listening importance in martial arts!

When Tai Chi is used as a “martial art”, there is a strong emphasis on listening energy. “Listening” is our way of “hearing” our opponent’s energy, intentions, and movements. In turn, we can then adapt our actions in order to neutralize their attack effectively and efficiently. If a situation arises where you must truly defend yourself, you must continue to listen and feel, without becoming distracted. Staying relaxed, calm, and centered improves your ability to “hear” all the important information, so that you can respond in an integrated and appropriate fashion.

Our sense of touch, through any contact point on our opponent’s body, is one of the important ways that we “listen'‘. Developing Listening Energy is done with our sense of touch, not with our ears. You must make contact with your opponent before you can use Listening Energy to determine how much strength is being used, and in which direction it is moving. Without contact, you need to depend on your senses of sight and/or hearing to know when he or she is attacking.

In order to listen, we must move slowly, stick, and follow. We’ve discussed sticking in a past blog and I will address it again in a blog in the near future. When practicing sticking (or even Push-Hands), it can help if you close your eyes in order to sense where your opponent is going, before you follow. If you choose (or must) open your eyes, be sure to focus on your opponent’s upper chest. This will enable you to watch their shoulders and body, without looking around or moving your head. Remember, your aim is to “listen” not watch!

In order to improve our listening skill, we must move slowly, stay soft, and still. As your listening energy improves, you can make the most efficient use of your opponent’s force, while at the same time using as little of yours as possible.

Many new students are skeptical when told that they can “feel or hear” another person. Clear Tai Chi Chuan provides a very good listening practice, (just below) that is really quite simple, but effective.

Person 1 closes their eyes and holds onto the outside of Person 2’s arm. Person 2 tries to strike Person 1 with his or her other arm. The job of Person 1 is to feel and to move once they feel any movement of Person 2’s arm. Person 1 should be able to “feel” this easily. Person 2 should have difficulty hiding their movement and be unable to strike Person 1.

Why we practice:

The more you practice, the more you will refine your “listening energy”, and your ability to “hear” the other person think about moving, before they move. You may eventually be able feel, any and all of the following: their center of gravity, strengths, weaknesses, speed,“structural errors”, any tension, and any vulnerabilities. The information you receive is obviously a great advantage during practice, self-defense, or combat because you want to feel your opponent’s intent in time to “adjust, adapt, and neutralize” any attack. If your skill in listening is weak, your information will be poor and your timing will suffer. You will then become vulnerable to attack.

According to Ken Gullette, there is an old saying in Taiji -- "When my opponent moves, I move faster. When my opponent arrives, I am already there." 

That is truly “Listening Energy” at its finest!

PS - Parents of toddlers: wouldn’t it be great to “hear” when they are going to run off and to get there before them?

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Distractions While Doing Tai Chi!

I came across this great quote/slogan while reading Comfortable with Uncertainty: “If you can practice even when distracted, you are well trained.” I am not Buddhist nor do I meditate (other than the meditation in Tai Chi and/or Qigong), but this slogan spoke to me. It made me think about all the distractions that attempt to interrupt our mindfulness or awareness when we practice Tai Chi and/or Qigong.

Almost everyone considers Tai Chi as “moving meditation”. In accordance with the slogan above, one of the greatest challenges in any type of meditation is avoiding distraction. Our attention and focus needs to be relaxed. The problem is that our minds are quite accustomed to multi-tasking. We rarely pay full attention to anything in our lives. Many, if not most, people have trouble concentrating and lose track of where they are during practice. The more it happens, the harder it becomes to maintain awareness.

We’ve been told that when we become distracted in practice, we need to bring our mind back into awareness and our body. That’s easier said than done, because even experts believe that the left brain will try to take control. We need to acknowledge our distraction, without judging it, and put our “thinking brain aside”, as we return our awareness back to our body. Don’t think about your performance and how you are doing. Again, it’s not always easy to “move for the experience, not the results”.

Breathing practice is another method to help avoid distractions. Breathing is a “building block” to Tai Chi. We use breathing for building stamina, providing clarity of mind, improving our health and vitality, reducing our stress, and controlling our monkey mind. We’ve talked about monkey mind in other blogs. It’s when your mind chatters and “takes you all over the place”.

For reasons (mostly medical, i.e. asthma, allergies, etc.)some people with breathing issues have trouble focusing on their breath. How about focusing on your hands? That works. So does bringing your focus internally and tuning into what you are feeling at this time. You could try to focus on feeling your body moving. Focusing on your other senses is another method to try.

Tai Chi practice has been known to help those with Attention Deficit Disorder (ADD), as well as Obsessive Compulsive Disorder (OCD) to become more focused and improve awaress. It also works for those with other mental/psychological conditions, and/or addictions.

In his book,  Deep Work: Rules for Focused Success in a Distracted World* Cal Newport, differentiates between what he calls Shallow Work and Deep Work. In The Psychology Lounge ™, Dr. Andrew Gottlieb suggests adding Shallow Play and Deep Play. Gottlieb considers Shallow Play as those activities that we engage in that are “basically mindless”. Here’s some great examples: channel surfing, texting, Instagram (and other social media sites, including Facebook), pleasure reading, etc.

On the flip side, Deep Play requires that we use our “full set of abilities”. Under Deep Play, Gottlieb lists learning a new language, improving your ability at sports (such as golf), learning and playing an instrument, etc. Interestingly, he also named “practicing” Tai Chi”. One of my recent blogs discussed why so many students find Tai Chi difficult to learn. Maybe because it is “Deep”.

Shallow Work and Shallow Play are easy! However, both Deep Work and Deep Play involve learning “important and significant new skills”. Could it be, as Gottlieb, suggests, that most people are accustomed to “Shallow Play”?

When we are bored, restless, or lonely, we often shift to mindless activities! However, both Deep Work and Deep Play require us to train our brain to focus for longer periods of time. Just like you build up your muscles or stamina, you need to build up your ability to do Deep Work or Deep Play. And, like any training we do, start slowly and build up!

In Tai Chi, we need to spend more time working on our body awareness, both while we practice and in our daily lives! As our awareness improves, so will our focus. The outcome is that we learn mindfulness, as well as the ability to deal with, and put aside, distractions. We quiet our monkey minds and cease to go through life as if we are in a fog. As one of the national purveyors of coffee says in the slogan about life being short: Stay awake for it!

Bottom line: It truly comes down to “practice”. Perhaps I’ve mentioned this before?

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To My Subscribers: Greetings and an Announcement!

First of all, my wish for all of you is a peaceful, healthy, and happy 2024!

Secondly, you, like me, are more than likely, bombarded with e-mails every day. It’s hard to sift through them to determine which you want to delete, read, and/or save. Then, there is finding the time to actually read the ones that interest you!

With this is mind, I have decided to publish my blogs every other week, rather than weekly, starting on January 1, 2024.

Christine

The Purpose and Techniques of Waving Hands (aka Wave Hands Like Clouds) in Tai Chi!

Waving Hands, or Wave Hands Like Clouds (云手 Yúnshǒu), or similar names for this movement, can be found in most Tai Chi Forms. Quite a few variations/interpretations exist, depending on the Form you are practicing. Even though it is mostly taught for health, Waving Hands is very much a self-defense move!

The Waving Hands (Yang style) is at times considered a postural exercise used to “develop the back muscles, relax the neck and shoulders”. It is also said to increase Qi and blood flow through the body.

What the different variations have in common: Yang, Chen, and Sun all step to the side with arms rotating in a somewhat circular motion. Similar to moving like a cloud on a windy day. One arm is moving clockwise, while the other is moving the opposite direction (counter-clockwise). Usually, one hand moves at the level of the Dantian, while the other moves in front of, but below, the eyes (some variations use chin level). The hands cross or swap position at the same time, while the feet are lying near each other during the stepping.

Let’s think about the feet and legs. While stepping, the knees should be bent which, of course, moves the back slightly backward. What would happen if you locked them? Hint…you would fall forward! The legs support the upward and downward “potential of the body” with a feeling of resilience. Knees, of course, should not twist nor should your rooting be broken.

While the feet are moving sideways, the body and arms “do something more subtle”. When the hands “exchange” or swap, the lower (rising) hand is slightly closer to the body than the upper hand. As the lower one rises, it moves slightly away from the chest. In other words, one moves away, while one moves closer. Very subtle and hardly noticeable. In effect, our circles are not only left and right, up and down, they also circle forwards and backwards. That’s more circles than obvious to the untrained eye! These is the reason why Waving Hands could be considered 3 dimensional!

When to shift the weight is an area of controversy among practitioners. Some (even within the Yang Family Forms) gradually shift weight from one side to the other, while others shift the weight before the waist turns. Those in favor of the gradual weight shift say they feel like the energy and the power moves through the center together. They also consider it more graceful. Whereas, those who prefer transferring the weight first (before turning the waist), feel it helps develop their root and that it provides a solid foundation for the “ward off technique”.

How they vary: Yang style consists of a more vertical arm block, palms facing inward. Chen style looks more like a horizontal elbow strike, palms facing inward. Sun style, however, has the palms outward facing. There are several posts available that show examples of the differences.

There is another variation of Waving Hands technique where you step behind. With this technique, when the arms change (an exchange) position, they are more lateral.

Martial applications: By using the Waving Hands movement, the practitioner could intercept and deflect a front strike/punch/kick from an opponent, and remove it from its target - you! This is done using the circular hands and extensions of the arm. The arms and wrist could both be used for offense or defensive blocking. They can also redirection the attack, as well as your opponent’s energy. You could use a Ward-Off technique and then turn it into a “pull down”. By turning your waist, you could also lock your opponent’s arm. This should be fairly easy to lock or trap their arm, which would at least cause some “discomfort”.

Waving Hands as a self-defense movement can neutralize an attack without hurting either the practitioner, or the attacker. It can also teaches the practitioner (whether new or “seasoned”) to focus on breathing, and to develop a “heightened sense of awareness”.

On a personal note, I once observed a Tai Chi Master I was working with, back a Karate Black Belt into a corner. He never actually touched his opponent, only deflected the punches by using Waving Hands. This caused his opponent to back into a corner and call “Uncle”. No damage done to either of them!

Some easy mistakes, usually made by beginners: Often new students keep their arms too close to their body. They also flatten, rather than curve their arms, thinking they are going to protect themselves. Your arms should “project outwards” in order to meet your opponent away from your chest.

Of course, even though the waist area (Dantian) guides the movement, many new students use their hand, arms, or shoulders instead. The idea that arms only move if the waist moves (true throughout the form) is hard for some to grasp. Sometimes, it helps to have students practice doing Waving Hands without feet, because the stepping causes some confusion and then the body doesn’t turn. Of course, lots of practice is necessary to master the hands/arms/waist, even including the feet, at some point. For a new student, this can be information overload.

Speaking of turning the body, many students went to turn the hips left or right. The hips only move sideways. It is the rotation from the waist (turning the chest) that causes the arms to move left or right.

Another difficult maneuver is when the arms “swap position”, meaning the upper becomes the lower and the lower becomes the upper. It takes a lot of practice and awareness to understand that this also comes from a waist turn (generated by the Dantian). Many students twist the body instead of turning the waist. The waist turn is fairly small, especially in Sun.

A few things final points: Your waist area (Dantian) guides the movement, not your hands or shoulders. Eye follow the upper hand. Be sure to focus on your Lao Gong. Hands should go no higher than your eyes or chin level depending on your Form.

Breathing: In Waving Hands, you inhale when you turn to one side and exhale on your back turn. Because the breath is interchangeable in Waving Hands, you can start where you feel comfortable and continue until the end of the posture/movement.

As stated repeatedly, movement is directed by the Dantian (or waist). Therefore, you should feel a connection from your toes to your fingers. If you can feel that connection (or “slight tension”) and allow the waist to control the movements, especially when in the “swap position” in Waving Hands, you are in a good position to carry that connection throughout your Form practice.

Some interesting YouTube videos (to view if desired):

https://www.youtube.com/watch?v=jGTFq5yaAwU

https://www.youtube.com/watch?v=9aT4oSvyHww

https://www.youtube.com/watch?v=806uOULuHdo&t=26s

https://www.youtube.com/watch?v=bNyNMz_Qs1s

https://www.youtube.com/watch?v=x8kkRGoWSyE

Of course, not everyone agrees with each other or instructs the same way.

For example: https://www.taichisusan.com/post/waving-hands-in-clouds-feet-spine-hands

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Why Do most Martial Arts (Including Tai Chi) Parry and Punch?

I’m sure most (if not all) students have encountered a “Parry and Punch” in their Tai Chi Form. Did you every wonder why that is?

First, some background: Most Tai Chi practitioners use a “non-competitive” approach to life. We’ve talked several times about the Tai Chi Principles, as documented in the Tai Chi Classics. We practice the martial side of Tai Chi in order to better understand the movements and to protect ourselves (and others) if need be. I’ve spoken to a few students who have used their Tai Chi skills in a challenging situation.

Even if you are only interested in Tai Chi for health reasons, by learning the applications, you get a better understanding of the movement’s purpose. Actually visualizing the applications can help you perform them more accurately. This will also allow you to reap Tai Chi’s numerous health benefits at the same time. However, never forget that Tai Chi is a “complete martial arts system” (aka Supreme Ultimate Fist), and has the potential to be lethal and gruesome.

You can “parry a punch” or you can “parry and punch”. Different words, same basic idea. In the area of martial arts and other fighting arts (like boxing), these terms often have different interpretations. Parry is also a movement found in fencing and sword forms, such as Yang Sword Form.

In Tai Chi, the simplest explanation of Parry and Punch is: parry an incoming punch and then follow with a punch of your own. In Chinese, the move ban lan chui is sometimes translated as block, parry, punch. The Chinese term “lan” is usually translated as parry, which means: to obstruct and/or bar an opponent’s movement.

In many (if not most martial arts, including Tai Chi) “our defense is also an attack.”  Tai Chi goes about it differently than “external” hard martial arts. External martial arts use a parry or block. The aim is being sure that our parry or block is stronger than our opponent’s “blow”. The end goal is often injuring an opponent.

In Tai Chi, unlike other martial arts, parrying punches is used primarily as an important defensive technique. Tai Chi works with the incoming opponent’s force and uses it to our advantage. In Tai Chi, we yield, neutralize and redirect. Once our opponent has expended his or her energy, or is off balance, we apply force! Judo, Aikido, and “grappling arts” use this same principle.

Tai Chi martial artists don’t normally exchange kicks, blocks, punches, strikes, etc. They parry, redirect, overwhelm, mislead, and in many other ways, take advantage of their opponent’s energy. You parry a punch by applying force “perpendicular to the strike” so that it is diverted away from it’s intended target. When you parry in Tai Chi (and other sports, as well) you use your hand or arm to deflect or redirect an incoming punch with less effort than trying to block.

Most, if not all, boxers are aware that parrying is easier to do than blocking. Boxers parry to defend themselves without having to block punches. It is important as a defensive technique or maneuver to protect yourself from an incoming punch or attack. Blocking can be risky and cause bruises, fractures, etc. As well, your opponent may “collapse your block” and you get hit. HARD!

You may not be able to dodge a punch, and directly blocking a punch is a lot of work. You may choose to parry in order to avoid being hit, or perhaps, you want to create an opening for a “counter-punch”. Although it requires quite a bit of skill and practice, you can also use a parry to disrupt your opponent’s attack, rhythm, and even balance (or root), especially if he or she is very committed to the punch. Depending on the particular situation, the experienced Tai Chi martial practitioner decides how much or how little “damage” he or she intends to inflict. But remember, when you parry, you also set up an opportunity for your opponent to counter!

When most of martial Tai Chi practitioners practice, they imagine that they have an opponent and need to defend themselves. At the same time, they also adhere to the Tai Chi Principles, as well as the philosophy of Yin and Yang.

However, some martial Tai Chi practitioners use the technique and term, “Step Forward Parry Block and Punch”. It is used to block an opponent’s “guard hand”, while throwing a punch towards the center of the chest. Needless to say, this would be a hard punch which would knock the breath from your opponent, at the very least.

Bottom line: Sometimes a parry is the best option (rather than blocking) but, at other times, it isn’t! It totally depends on the situation, your purpose, and importantly, your skill. Obviously, it’s vital in a true combat situation, to know which (if either) decision is best!

Examples:
Here are several YouTube examples of Parry and Punch used in different forms by a couple of different practitioners. These are in no particular order. I make no judgments when it comes to the quality of the video nor the performance!

Yang Cheng Man Ching Style

https://www.youtube.com/watch?v=misrzb1CEhY

Yang 24 Style

https://www.youtube.com/watch?v=gSSJ5WtVZOo

Yang Style (Master Yang Jun)

https://www.youtube.com/watch?v=FWzLBO9BRnI

SUN Style

https://www.youtube.com/watch?v=-QwLhQNFECA

https://www.youtube.com/watch?v=dFw-TL3rQYg

WU Style

https://www.youtube.com/watch?v=f-IEHo9U7uQ

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Details, Accuracy, and "Tai Chi Inches"

On occasion, an interesting question comes up for discussion among students and their instructor(s). It is also discussed among instructors: “How important is accuracy in practicing Tai Chi?”

According to the late Grandmaster Cheng Man-Ching, “it is all in the form”. In fact, the term “Inches” was created by the late Grandmaster Huang Sheng Shyan, who studied under, and supposedly became the most accomplished student and disciple of, Grandmaster Cheng Man-Ching. Grandmaster Huang demanded exactitude in the practice of the form. When he/we talk about “inches”, we are talking about the degree of accuracy passed from teacher to student. This accuracy helps the student develop the internal power that can only come from developing correct timing, stability, and force.

Grandmaster Huang designed a number of exercises, including his famous  5 Loosening Exercises, aka Song Shen Wu Fa. These exercises became a “fundamental part of his style”. He also refined Grandmaster Cheng Man-Ching’s Yang 37 Form. Grandmaster Huang often said that Tai Chi’s essence is in the Form; meaning the movements train the body to move in harmony and synchrony (if every movement is done according the Principles).

Grandmaster Huang taught 10s of thousands of students. When teaching students who were eager to learn the Form as fast as possible, he pointed out that “slow is fast and fast is slow”. Interestingly, those students who often rushed ahead, had to return to the beginning lessons due to their inaccuracies! Grandmaster Huang was also famous for repeating “Seek the quality not the quantity”; getting one movement correct before moving on to the next one.

One of my favorite of his comments is about the importance of accuracy when moving from one posture to another. When he was asked about what is important, he may comment, “It is whether you understand the transition from Posture ‘A’ to posture ‘B’.” He emphasized that attention needs to be paid to synchronizing the body alignment and timing in every movement of the Form. Grandmaster Huang believed that when that was achieved, we would then be able to “cultivate” relaxed force”.

According to Grandmaster Huang, when we are learning Tai Chi Forms, we first need to emphasize the accuracies of the external postures and movements. Only then should we work on the internal: relaxing, sinking, and grounding. Later, the external and internal would be synchronized to create rebounding force!

Let’s talk about the Principles:

Grandmaster Huang (along with most late and living Masters and Instructors) advise students that they need to have an understanding of, and not deviate from, the principles and the philosophy of Tai Chi. They are considered “eternal”. As we’ve discussed in most of my recent classes lately, and which Grandmaster Huang put so concisely “The external Forms may differ from person to person but the principles are standard and unvarying.”

For those of you who are experienced practitioners and/or instructors, you are more than likely aware of the many changes made to movements, postures, and Forms over the years by one or more “experts”. There needs to be solid rationale or reasoning behind these changes. It’s vital that any changes be in harmony with the principles and philosophy of Tai Chi.

Important Points:

As you would expect, over his lifetime, Grandmaster Huang, came up with numerous lists. He refers to one as the  20 Important Points. For those of you who don’t want to read the entire list, here are a few of the high points that you may not be familiar with.

• Avoid any unnecessary movements in the head, arms, and torso.

• Keep aware of the center of the palms, the Dantian, and the Bubbling Well.

• Use the mind to keep centered.

• The legs “initiate” both the forward and backward movements.

• “In calmness there is movement and in movement, there is sinking”.

• Your upper and lower body must be synchronized and harmonious. Movements should not be dispersed.

• When doing Form, never lock your arms, legs, or body.

• Internal and external are in harmony and there is continuity in movement without any breaks.

• Move your hands like “reeling silk from a cocoon” and move your feet like a cat in motion.

Grandmaster Huang believed that you would be successful if you possessed “faith, modesty and perseverance”.

As humans (and students), there are activities that we will take seriously and commit to, whether it be a sport, instrument, hobby, or any pursuit. Sometimes we will excel at those activities we find worthwhile and to which we commit time and energy. At other times, we will do it for our own pleasure and are happy or satisfied once we reach a certain level.

For the “engaged” student (Tai Chi or otherwise), there needs to be a commitment to details and accuracy. This, no surprise here, will require practice and energy. In Tai Chi, for example, you need to understand the purpose of your moves, the correct direction of your hips and feet, how and why transitions happen, how to synchronize your body, hips, arms, and hands, etc., and many more details. Those details were incorporated into a Form many years ago for a purpose.

We may also casually pursue some activities that we are not quite as engaged in. We enjoy these activities, but are happy doing them on a casual or intermittent basis. This may have to do with interest, time, resources, and/or a hundred other reasons.

There’s room in our lives and the world for both. Whether we are casually or seriously engaged, is our choice. Unless you try something, you won’t know what your interest may be. Now the big “however”, if you are a casual student, who never or rarely practices, or only in class, you cannot expect to achieve the same skill level, and/or physical, mental, or spiritual benefits as those students who do.

Now let’s relate this specifically to Tai Chi. Learning Tai Chi is an ongoing process for those who are truly engaged. When you maintain the attitude of always learning and being a student, you can continue to refine your “Tai Chi” and take it to a higher level, no matter how old you are!

Here is a fear I, along with many Grandmasters, Masters, and other dedicated instructors have: If we (and our students) don’t commit to accuracy and try to develop an understanding of the movements in the Form we are practicing, the “important movements” are in danger of becoming neglected, vague, lost, watered down, or even at some point, “unrecognizable”. It would be tragic if the “Art and wisdom of the Masters becomes lost.”

Grandmaster Huang’s 5 Loosening Exercises video demonstrated by Sifu Adam Mizner
https://www.youtube.com/watch?v=xokEQf3HdWc

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Fair Lady Works Shuttles - Yang Style Tai Chi

Fair Lady Works Shuttles (and variations of the same movements) is also known as The Immortal Attendant. It is considered one of the most challenging moves in Yang Form. Most readers already understand that there are always different variations and interpretations of movements, even with the same family form. That being said, there are other non-Yang Family Forms who also have a similar set of movements, similar names, but very different interpretations. For this blog, we will just discuss Yang Family forms.

But first: a bit of history, or legend, as to how the set of movements got the name.

The name is supposedly derived from a legend/story of a Jade girl who was a serving maid to the Taoist Immortals. She had to work by turning wooden shuttles. Accordingly, the Fair Lady movements mimic the turning of a wooden shuttle, “smoothly and repeatedly”, similar to turning a water wheel. Keep in mind that the ancient Chinese believed that the world was square.The four turns represent the four seasons of a year. The belief was that the tortoise held up the heavens on its four legs; the four points of the compass and the earth at the center. Four mythical animals make up those corners: Snake, Bird, Tiger, and Dragon.

There are others who believe that the movements are derived from hexagram 60 of the I Ching. And then there are those who say that it is simply named after working with a loom and a shuttle.

Why students find the movements challenging and/or difficult:

One of the problems most students encounter is knowing where to put which hand and foot. Correct weight distribution is also a challenge. Many students are unaccustomed to turning the body to face a new direction. And to do it into four different corners!!

Moving the body as a coherent unit is something students often struggle with. One must understand the concept that movements originate from the Dantian and spiral outward to the arms and leg. This takes a lot of practice and they need to understand that they are not just moving their feet. Many moves, particularly Fair Ladies, require spiraling (or silk reeling) energy. When one realizes that movements originate from Dantian and are expressed by the arms and hands, one must allow the hands to follow the spirals generated by the body. This is very different from using muscle “force”.

Applications (especially martial) of Fair Lady Works Shuttles:

In order to perform Fair Ladies effectively, it is important to know why we are moving as we do. Before we talk about applications, it is important to realize that “every Tai Chi movement is said to have between three and thirty applications”.

The list of applications in this blog, including the interpretations and rationale, is far from exhaustive. I am sure that no matter how many I include, you can find different (and possibly contradictory) methods, interpretations, and the rationale behind them.

Fighting Applications: While the “first” hand lifts the opponent’s arm, the other (lower, or rear arm) strikes, or pushes, upward with the palm. This can be under the sternum, to the heart, ribs, or elsewhere (depending on your opportunity, choice, etc.). This is possible if the upper arm redirects the force of the opponent’s strike. You are then at an advantage because the important (or vital) areas of the opponent’s torso is now exposed.

A few guidelines and guiding points:

• When one arm is “pulling upward”, the other is pressing outward.

• Be sure to focus on turning from the center.

• Don’t use “external muscular” force.

• Keep your upper arm softly curved so that your opponent’s force will “glance” off.

• Keep the elbow and shoulder relaxed.

• Keep the palm turned outward.

• Don’t lean forward or lunge.

• Last (lowest) vertebrae should be “plumb erect”.

• Body acts as a unit.

• Clearly differentiate between empty (insubstantial) and full (substantial) stepping.

• Concentrate on your line of vision.

Some videos to view (you can judge their quality and/or performance).

https://www.google.com/search?q=fair+ladies+work+shuttles+by+chem+meng+ching

https://www.youtube.com/watch?v=dK5lwlmT7vc

https://www.youtube.com/watch?v=Dew02bd-SaM

https://www.youtube.com/watch?v=ejzSO-J_Uzw

https://www.youtube.com/watch?v=yP6wrFJMf78

https://www.youtube.com/watch?v=NNJnK0nQQQ8

Bottom line: The Yang form you are practicing may not look exactly like the ones in these videos. My aim in sharing them is to give you some idea of the many variations and interpretations out there! Fair Lady Works Shuttles (no matter what it is called) is a challenging, but very lovely set of movements, which will take your Tai Chi to a higher level once they are mastered!

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Is Tai Chi Really So Hard to Learn?

The answer to the above question is: “It Depends”. I’m sure there are many reasons why some people find Tai Chi hard to learn. For brevity, I will only address a few of the possible reasons.

Let’s talk about several reasons why (although I’m sure there are quite a few more): It could be the instructor and their manner of teaching. It could be the chosen Tai Chi form (some are more difficult than others). It could be the environment (some environments are not conducive to effective learning). It could also be the student.

Many first time students come to class because they observed people doing Tai Chi on television, the big screen, on the internet or, in a park (in the US or another country); they became enthralled by the slow, fluid, lovely movements. It looked so simple! It is simple, but is it easy? No! Watching is very different from learning. There is more depth and more complexity to Tai Chi than most people realize, especially at the beginning.

Let’s talk about Tai Chi first: Most movements look complicated because a student isn’t used to moving in that way. Tai Chi is a mind/body exercise and that can be a challenge as well, because the movements require “full-body integration”. According to Master Jesse Tsao (Tai Chi Heathways), Tai Chi “looks a lot like slow dancing”. We need to realize that dancers have a “strong, upright posture” and don’t slouch over. The same is true of Tai Chi. Posture and alignment are ever so important, as is correct weight distribution. At the beginning, just watch your instructor and mimic his or her movements in order to get a sense of the flow.

As you move, your muscles (and you) should be relaxed, which will help you to become more flexible and fluid. Tai Chi is not competitive. There is no rush. Slower is better. Even though Tai Chi movements are slow, it’s important to move with a purpose. Movement and breath are synchronized. Abdominal breathing, along with slow movements, improves the flow of oxygen, blood and Qi.

Remember that (I repeat this constantly in class), when one body part moves, all body parts move. When one stops (or arrives), all stop (or arrive). No part moves independently. This is a difficult concept for most people, and it does takes some practice. Sounds like a big task! It is at the beginning, but with practice, it will become much easier.

Now let’s talk about the student? Are they truly interested, motivated, willing to put in the time and effort? Are they patient, or do they expect to “get it” immediately. Do they become frustrated when it doesn’t come easily? Bottom line: are they willing to practice?

If you find learning Tai Chi hard, it’s because it is hard. There is no secret formula or method to make it easier. Learning any new skill, talent, or exercise is usually difficult and challenging. And, like learning anything you’ve never done before, it takes time, work, and practice. The more you put into it, the better your return on your investment. The fact that you find it difficult “is no reason to stop.”

Another issue is focus. In order to attain the mental clarity that Tai Chi provides, you have to be focused when you practice. If you come to class sick, angry, or stressed, you might have more trouble focusing. You can’t learn if your mind is busy thinking about what you are cooking for dinner, or tasks that await you at home. This is something everyone (student or experienced practitioner) needs to work on. It’s not easy to remove all distractions from your mind, but it is possible and extremely important. You can’t learn if you are not engaged in what you are doing.

It is really unfortunate that many students quit before they see the fruits of their labor. I’ve talked to many long-term students and they’ve told me how they thought about quitting early in their classes, but they stuck it out because their bodies felt better during and after each class. Now they are in it for the long haul, and it’s wonderful to watch them grow in confidence, and to see how smooth and flowing their movements have become.

Last but not least, what about your instructor? Is he or she qualified (and I don’t just mean certified)? Not everyone who can do, can teach effectively. Is your instructor patient and detail oriented? Is your instructor observant and capable of correcting a student in a kind, understanding manner? Your instructor should be watching to ensure that you are following the Tai Chi Principles, that you are not in danger of injuring yourself, and that your weight distribution and alignment are correct.

Did you notice how many times I’ve used the word “practice” in this blog? A good instructor can see which students practice between classes, and those who only practice on class days. Practice is truly the “secret”, if you will, to being successful and enjoying all the benefits that you can derive from Tai Chi. It’s not how many postures or forms you know, it’s how well you do the postures you do know.

There is so much depth to Tai Chi, you can practice and continue learning for the rest of your life. Some people choose and practice one form for their entire life. Some do more than one. The important thing is to give it time and your best efforts, you will be so glad that you did!

The benefits you derive are not just for class time! Hopefully, what you learn will carry over into your everyday life. The result will be a healthier you, both mentally, physically, and spiritually.

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Calming Anxiety Using Acupoints

As most of us know, our mental state affects our physical well-being. If something physical goes wrong, we usually try to find a remedy. Not so much with feeling anxious, stressed, or bad mentally. I’m sure you noticed that since the Covid pandemic, racial unrest, global warming, increasing crime, etc., anxiety has increased throughout the world. I could go on and on about the many reasons, but you get the picture. I also will refrain from naming the symptoms of anxiety or stress at this time. It would be unusual for someone to not recognize it in themselves or that a friend or family member would not point it out.

Perhaps you can’t afford a psychologist, psychiatrist, therapist, or simply have no desire to consult with one. For many of the same reasons, you may hesitate or refuse to consider acupuncture. There are a few things you can do to temporarily calm your stress and/or anxiety. One of them would be Acupressure, which is a form of traditional Chinese medicine (TCM). By stimulating pressure points (acupoints) in your body, you may provide relief from those anxiety and/or stress symptoms.

Below are quite a few acupoints that you can try. Just apply pressure to and/or massage (using your thumb, middle finger, or index finger)one or more of the points below:

PC 6 (Neiguan) or Pericardium Point: This point is also known as the Inner Frontier Gate Point. Even though this point is often called the Heart Protector, PC 6 has a connection with the parasympathetic nervous system (your fight or flight mode). PC 6 is located on the inside of the forearm about 2 inches from the wrist crease. It can reduce your anxiety and improve your relaxation and sleep. Because it relaxes your diaphragm, it also enables you to breathe deeply, calm down, feel grounded, and at peace.

Shen men or Heart 7: This point is on the inside of your wrist and located on the side with your little finger. If you massage this point, it will calm your anxiety and your heart.

The Yintang (aka Third Eye)has also been called the Hall of Impression Point: The Yintang is located between the eyebrows, right over the pineal gland (which helps regulate melatonin). The Yintang can decrease restlessness and promotes overall well-being as it relaxes the sympathetic nervous system.

The Conception Vessel 17 (aka Chest Center): This point is located right between the nipples, in the center of the chest. Anxiety often causes people to become short of breath or feel tightness in their chest. When pressure is applied, it relaxes and opens the chest and the diaphragm.

Governing Vessel 20 (aka Hundred Meetings): The Governing Vessel 20 can raise Yang energy. This point is in the center of the top of your head, directly above your ears. Applying pressure will quiet racing thoughts and anxiety. It can also release jaw clenching, depression, and sadness.

The Heavenly Gate Point: This point is at the tip of the “triangle-like hollow there” in the upper shell of your ear. Once you locate the point (you can use a mirror if you desire), apply firm (but gentle) pressure for 2 minutes in a circular motion. This point can relieve stress, anxiety, and insomnia.

Shoulder Well Point: To find the Shoulder Well Point, pinch your shoulder muscle with your thumb and middle finger. Apply gentle, but firm pressure and massage with your index finger for 4-5 seconds. Don’t forget to release the pinch as you massage the point! This point relieves stress, headaches, and muscle tension.

Union Valley Point: This point is located in the webbing between your index finger and your thumb. Using the thumb and index finger from your other hand, apply firm pressure, and massage the point for 4-5 seconds while taking slow, deep breaths. This point reduces stress, neck pain, and headaches.

Great Surge Point: This point is about 2 or 3 finger widths (on your foot) below your big and second toes, in the hollow just above the bone. To find it, run your finger between your first 2 toes, straight towards your ankle. To reduce anxiety and stress, as well as pain and insomnia, apply firm deep pressure and massage for 4-5 seconds.

Memorial Sloan Kettering Cancer Center tells their cancer patients that when they apply pressure, don’t press so hard that it hurts. If any pain is felt, the pressure is too hard. This is a good rule for everyone, even those without serious health issues.

Acupressure is a complementary therapy that can be done a few times a day to help ease your symptoms. Experiment to find the best method of release for you. It might be massaging in a circle. It can even be just using a steady pressure and holding it for 10 seconds before you release it. Not every method works for every person or is every Acupoint right for you.

In the past, most studies on stress/anxiety and Acupressure have had very promising results. However, studies have been small and were not related to general anxiety. Most research has focused on Acupressure prior to a medical procedure or potentially stressful situation. Obviously, larger studies need to be done on Acupressure for general anxiety and/or stress. Hopefully, that will happen in the near future.

Do remember that Acupressure is a complementary therapy and the results are temporary. That being said, it is a great tool to use when you feel stressed or anxious. If, however, your symptoms are chronic or severe enough to interfere with your life and well-being, do contact a medical professional!

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Hand Positions in Tai Chi

Let’s consider our hands and think about the almost unlimited functions they serve. In Tai Chi, both the hands and arms are essential “listening tools”. Unfortunately, the vast majority of new students hold their hands in a tense and/or tight manner. A few even let their fingers and/or hands flop around without a clear concept of where they should be or why. Neither is conducive to “listening”. The hands and arms must be held in an “open free-flowing manner”.

We talked about palms, fingers, etc. in an earlier blog. There’s a lot of valuable information in that blog that you may want to review. When you change hand postures and or positions, you open a variety of transmission pathways for Qi, as well as a variety of mind/body interactions. This leads to improvements in your health, your skills, and provides a different, more interesting experience when you practice Tai Chi.

We know that in Tai Chi, for example, hands can grab, smash, strike, slap, chop, pull, push, and much more. One hand will often be doing one thing, while the other is doing something entirely different. Let’s put the martial applications aside and talk about the hands from a health point of view.

When you practice (and master) the different hand formations, you improve your hand strength and dexterity. By practicing different hand formations, you also increase the circulation in your hands while you open,and stretch. Your strength will improve in every part of your hand. As well, you stimulate the important acupoints located in the hand, which in turn builds muscle and improves your health. Correct hand practice makes your hands more supple and graceful. It does take practice though. A lot of students aren’t aware of this and find it surprising. They are more concerned about Tai Chi stepping and the choreography!

Osteoarthritis most commonly affects the joints in your hands, causing some loss of mobility and decreased hand function (ability to open and close). Many practitioners have reported seeing a decrease in swelling and pain in their hands and wrists, along with improvement in arthritis and carpal tunnel pain. Tai Chi’s soft, flowing movements and inner energy cultivation, leads Qi flow to your hands. It also helps maintain relaxed muscles, tendons, and joints.

Of note: Tai Chi Bang stick exercises may be beneficial for arthritic hands as it stimulates energy points to enhance circulation. You will develop dexterity in your hands and decrease hand joint stiffness. Even it you currently don’t show any signs or symptoms of osteoarthritis, the risk increases with age, especially in women. Tai Chi can help prevent development or decrease the risk of osteoarthritis.

Yet another reason why it’s important to stay active your entire life.

The Open Palm

The Open Palm facilitates internal energy flow according to Master Jesse Tsao, author of 108 Answers to Tai Chi Practice. On the other hand, the tightened fist stops the circulation of internal energy. The Open Palm stretches and contracts “slightly with each of your breaths”. Usually, hand movements away from your body coordinate with your exhale and softly, but gently, extend. When your hand extends and expands, it removes stagnant Qi and impurities from your body. When you inhale, your hand moves back towards your body and softly contracts. The contracting hand is collecting energy from nature and bringing it to your body. In other words, your “breath helps your hand’s movement and your hand’s movement helps your breath.”

Several “authorities” agree that there are many different hand positions in Tai Chi. However, there are others who insist that there are mainly four: the hook, the fist (vertical punch) and Tai Chi palm. The “fourth would only be used while wielding a jien or double edge sword” aka Tai Chi Sword.

Let’s look at some of the different hand movements we might use in Tai Chi. Most of these movements are not usually taught to new or beginning students. At the beginning, most are taught a normal or relaxed (transitional) hand, which is slightly cupped, like it’s holding a ball. This is also known as the Tai Chi Palm.

The Tiger’s Mouth hand is quite open with a lot of space between the index finger and the thumb. This is an active posture and the hand is ready to grab and/or twist, but not strike. It’s too open! A good example would be the left hand in a Left Brush Knee.

What if we wanted to strike? We might choose to keep the fingers erect with the thumb close to the palm of the hand. We would strike with the energy coming from the lower palm which would allow us to send the energy deep into our opponent. We might use this position for the striking hand in Brush Knee, for example.

Other hand positions are “Pushing or Neutralizing Hand”, “Slapping Palm”, Chopping Palm, Finger Poke Hand, Back of Hand Striking Hand, Fist, and Hook Hand. Hand movements and positions depend on the purpose of your form, your focus, your experience, and the different martial arts styles, lineages, etc. As you might imagine, there are many, many more hand postures than this blog can cover!

Focusing on hand positions when practicing Tai Chi is very beneficial for practitioners. It not only looks and feels good, the focus can help relax your mind and improve your mood! Sounds like a plus to me!

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There’s a short but very good, video on relaxing and holding the hands in Tai Chi: https://taiji-forum.com/tai-chi-qigong-video/tai-chi-tips/tai-chi-hand-position/

I’ve also included a couple of others for your “viewing pleasure”.

https://www.youtube.com/watch?v=BocBsy-6Q3c

https://www.youtube.com/watch?v=F14wBVUBm9Q

https://www.youtube.com/watch?v=Iza4OA_W5U8

Does Tai Chi Help Fibromyalgia?

About 30 years ago, when doctors couldn’t really identify a perplexing medical opinion, they labeled it “Fibromyalgia”. Not many took it seriously and the patients got the impression that the medical community thought all these chronic symptoms were in the patient’s head! Fast forward to the last 15 years or so and Fibromyalgia is a little more understood, but not completely. I blogged on Fibromyalgia about 4 years ago. As the number of people diagnosed with Fibromyalgia is significantly increasing, it bears looking at why that is, what it is, and what actually helps!

As every Fibromyalgia sufferer knows, this is a chronic disease. It manifests in long-lasting pain and tenderness throughout your body. There is also fatigue, increased/higher sensitivity to pain, and trouble sleeping (insomnia). Fibromyalgia often leads to decreased work productivity, functioning, and quality of life. Besides muscle and joint stiffness, Fibromyalgia can cause numbness/tingling in the legs and/or arms, “fibro fog” (problems concentrating, memory, thinking clearly), sensitivity to temperature, smells, light, and/or noise, and various digestive issues.

Exercise has been recommended for fibromyalgia treatment. Current treatment modes consist of exercise (or other movement therapy), medications, behavioral therapy, and psychological counseling. The worst part: no one knows what causes it and, so far, there is no cure!

Anyone can get it but it usually affects more women than men and often starts in middle age. Research and/or brain studies have shown evidence that the nerve pathways that transmit and receive pain in these patients are altered. Authorities feel that it may even have an unknown genetic component because there is a tendency for it to run in families. And, unfortunately, for the symptoms to get worse as you age!

If you are interested in knowing more about Fibromyalgia and/or other auto-immune diseases, I recommend reading The Body Keeps the Score, by Dr. Bessel Van Der Kolk. It’s a very interesting and informative read.

Relieving the chronic pain of Fibromyalgia is complicated. There are many procedures and methods available in medical offices, pain clinics, etc. Because of the prevalence of Fibromyalgia in the population, there have been (and continue to be) quite a few studies on the effects of alternative medical treatments. Some patients have found acupuncture helpful, while others got no relief. It has been discovered that Traditional Chinese exercise can play an important role in alleviating symptoms.

Research has been showing exercises, like Tai Chi, which engage both the mind and the body are helpful! Tai Chi uses adaptive exercise, meditation, and “mind-body interaction” to lessen the chronic pain of Fibromyalgia. In fact,Tai Chi is one of the “most recommended exercise/wellness routines.” As well as reducing your pain, Tai Chi can improve your mental health and well-being!

Aerobic exercise has long been recommended for patients suffering from Fibromyalgia. Even a 30 minute brisk walk can help. However, even that walk can feel challenging to some with the fatigue that often comes with Fibromyalgia. Because Tai Chi emphasizes breathing, balance, mindfulness, and movement control, patients found that not only did they feel significantly better, they also experienced a decrease in anxiety and an increase in confidence! Many patients were even able to decrease the amount of pain relievers they were taking.

A couple of months after my original blog, an article was published in The American Family Physician Journal. A systematic review and prospective, single-blind study determined that Tai Chi (Yang Style) was effective in improving quality of life for patients with Fibromyalgia. All studies (self reported) favored Tai Chi. When compared with aerobic exercise, interestingly, the biggest benefit was seen when participants practiced twice a week for 24 weeks. No significant adverse effects where reported.

A meta-analysis (study) in the October 2023, International Journal of Rheumatic Diseases reported improvement in “pain relief, quality of life, sleep improvement, and emotion regulation” in patients with Fibromyalgia practicing Tai Chi.

Bottom line: Tai Chi is an exercise with no adverse reactions reported and many benefits! Certainly worth a try, isn’t it?

Note: while most patients get relief from Tai Chi, do keep in mind that especially if your pain is not significantly reduced, the study participants felt that they could manage their pain better, had more energy, and that they had better control over their bodies and their quality of life!

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Tai Chi and Your Feet!

Have you ever injured your foot, or even one or more of your toes? If so, you realize what an impact this injury or pain has on your ability to move! Your feet are so important that they have even been called the “gateway to movement”.

Did you ever stop to consider your feet when it comes to practicing Tai Chi?

I’m sure you have noticed people walking with ill-fitting shoes (especially worn-out flip flops). You notice how their weight rolls to the edges of their feet! Footwear (link to my blog on footwear) is important, especially if you are accustomed to wearing thick soled athletic or leisure shoes, high heels, non-supportive thong sandals, etc. Whatever you do, do NOT wear them while practicing or learning Tai Chi. They are terrible for your posture and you are at risk for injury. Incorrect footwear also puts your body out of alignment, especially your ankle. Do this enough and it will have a negative effect on the muscles that keep your feet aligned, as well as your hips and related muscles. Your muscle strength will weaken and your hips will become tight, which in turn will limit your foot function. Your ability to maintain a strong root in Tai Chi will decrease greatly.

It is your choice whether you wear flat (minimal) shoes, socks, or go barefoot. Hard surfaces may come as a shock to your feet, especially if you are used to wearing thick soles. However, it’s important to be able to feel the surface below your feet. So take your time and be sure to center yourself over your feet so that all 3 or 9 points bare your weight equally. That’s your point of balance.

We’ve talked about the importance of rooting and the “3 Nails” in a past blog on rooting. The points are:

• the ball of the foot,

• the heel, and

• the big or great toe.

Some Tai Chi lineages talk about 9 points (nails, if you will). These points are:

• all five toes,

• the two pads (on the ball of the foot),

• the outside edge of the foot, and

• the heel.

  Another method/practice is called the “Tripod”. While standing with the majority of your weight on one foot, without lifting your foot, try to lift your toes on the weighted foot as high as you can. This engages what is known as the “Windlass mechanism” in the foot which brings everything into alignment and locks “the bones” in place. Now you can relax your toes but retain the balance of the “Tripod”. The three points of pressure will be the ball of the foot (behind the great/large toe), the little ball behind the little/small toe, and the heel. When you stand in a neutral position, the three points should have equal pressure.

If you have trouble doing a Tripod, or keeping your 3 (simplified) or 9 points on the ground while you are standing, the problem could be with your hips. If they are tight and your muscles (in the legs and hips) are weak, your foot function is going to be limited.

Aging Feet

Let’s talk about the aging foot/feet. When you are standing properly, your body weight should be spread evenly over your feet. When you walk, depending on whether you are walking fast or slow, the force on the heel is about one times your body weight, and more if you are moving quickly. Unfortunately, the pressure shifts to the outside edge and to the ball of the foot and toes as you push. That’s great if your feet are healthy and young. They can repeat this movement without pain thousands of time a day.

Unfortunately, as we age, muscle tissue “thins out” and you have less cushioning in your feet. As well, the nerves that supply your feet are not as efficient as they used to be. You may notice some loss of sensation, and some swelling of the ankles and feet as blood pools in veins. As we age, our feet tend to flatten out (fallen arches), and bunions and claw toes may appear, which adds painful pressure. Bottom line: muscle imbalance and bone misalignment throw off the foot’s “biomechanics”. Pain occurs! Falls happen!

According to the Institute for Aging Research (Boston), foot pain is a more common culprit in indoor falls rather than outdoor. Other researchers determined that foot pain is linked with poor balance and a slow gait as well.

Because it is based in Taoism and the Yin and Yang philosophy, Tai Chi stresses balance, wellness, and a “connection to the surrounding world and nature.” You regularly shift weight from one foot to the other’'; either side to side, or forward and back. Tai Chi works the whole body to build strength, reduce stress and anxiety, and improve balance. It also engages the many tiny muscles in the feet as well as the larger leg muscles. Tai Chi can even help plantar fasciitis by stretching the tight foot, ankle, and calf muscles contributing to plantar fasciitis pain; while at the same time increasing flexibility, strengthening your muscles, and reducing or eliminating tension.

Tai Chi teaches students to be aware of their body position and alignment, correct weight placement, and how to relax and decrease muscle tension. The slow, flowing movements have also been shown to improve balance and confidence. Be sure to think (and remind yourself) about centering your weight on the 3 or 9 points. Hopefully, it will eventually become a habit.

Remember - we NEVER want to lose our awareness and/or sensitivity anywhere in our body. As well, our feet are vital to our ability to walk and stand!!!

Bottom line: the feet are our foundation - make sure they become and/or stay strong and healthy!

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"Opening and Closing" in Tai Chi?

The first thing we think of when we hear open/close is probably a door, a cupboard or some other object. Unless, of course, you are a Tai Chi (or Chinese martial arts) practitioner.

Perhaps that’s why so many new, or newer, students perform open/close by just opening and closing their arms (or legs). In SUN, for example, they open their arms and close their arms. There, that’s done! Did they consider a “hinge”? Doors have hinges! Unfortunately, they start off on the wrong foot (figuratively) and miss the entire point or nuance of this powerful posture. Hopefully, their observant and understanding instructor, corrects the posture and helps them to experience and appreciate what open/close is all about.

We looked at Open/Close in a blog about 6 months ago but it bears repeating. It is a very important concept/principle that shouldn’t be glossed over. Interestingly, most (if not all) Chinese martial arts have some type of open/close movement. Some of these other Chinese arts contain movements that open and close with the purpose of producing focused power. Others use open/close postures to produce power from waist or shoulder turning actions. This where Tai Chi (Chuan) differs.

Tai Chi is unique in that it has repeating patterns of opening and closing the body. This is fundamental in all Tai Chi forms. We are constantly opening and closing in a cycle similar to Yin and Yang in harmony. This is one of the aspects that makes Tai Chi, Tai Chi. Yin and Yang interplay during the sequence of postures and movements of hands and feet.

The question is: As a practitioner are you aware of the constant opening and closing? Close is stillness, open is motion. It is very beneficial to stop and take the time to focus on opening and closing as you go about practicing form. You will be surprised how different it, and you, will feel!

You must, however, be relaxed and focused on what you’re doing and what it feels like inside your body. Don’t let your mind wander. If that happens, be sure to bring your attention and focus back.

Most important principle: Yang opens/Yin Closes

How Open/Close is done varies depending on the posture, your instructor, family form being taught, lineage of that form, and more. However, it’s always a contracting and expanding movement.

When your body opens, your Qi closes and vice versa! When your body opens, you exhale. When it closes, you inhale. Your “extending/expanding and contracting” causes you to build abundant energy. Isn’t that why you are practicing Tai Chi ? Well, perhaps you have other reasons as well. But this should be at least one of the reasons.

So why are we moving our arms out in Sun Style Open/Close?

The “point of origin” in your body is at your lower Dantian - otherwise known as your center! You move in and out from the center. Movements don’t use muscles or any tension. Hands and arms should not be loose and floppy and nor extend well beyond the shoulders.

Let’s consider Open/Close in the Sun family form: Here’s what most students find the confusing part (that you may think of as counterintuitive): you inhale and open your arms but you are closing your body. When you exhale you bring your hands/arms closer you are opening your body. That means you are opening your shoulder blade and pelvic joints away from your body. At the same time, your “elbow pit” becomes larger (opening) and smaller (closing) alternately.

When you exhale and open the body, the Qi condenses and sinks in. When you inhale and close the body, your Qi disperses in the movement. This is true for most, if not all Tai Chi forms.

How to have a strong open/close movement.

Be sure you are rooted and your stance is strong. Your shoulder becomes a pivot point (like a hinge) for your arm to move/swing out. And, it goes without saying, your mind’s intent is what influences the motions.

Open/Close in Sun Style Tai Chi - here is one of many available on YouTube.

https://www.youtube.com/watch?v=5LRD-2aYE9s

What about Yang Style Open/Close?

Open/Close in Yang is usually called “preparation - begin Tai Chi” or something similar. Although much different looking from SUN’s Open/Close, this movement (and the rest of the movement in the forms), still consist of expanding and contracting. We still move in and out from the center (Dantian).

Here’s a good interpretation of opening and closing at the beginning of Yang.

https://www.youtube.com/watch?v=gyAN4MC0XBY

Bottom line: Expanding and contracting is the essence of Tai Chi (Chuan). I encourage you to focus on opening and closing (expanding and contracting) with every posture and see what happens!

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