Most of us realize that sticks are among the tools first used by human beings. Obviously, they were also used as weapons. China's has a long history of using sticks (for example) for health and exercise. Ancient China historical records document breathing exercises, body building, and various other fitness methods. These methods focus on breath control, concentration of the mind, body/limb movement, and massage. Today, Yang Sheng is also said to follow the principles of Daoyin.
While Daoyin and Qigong are both Chinese internal arts, they are similar, but have a different emphasis. Daoyin means “guiding and leading” and makes an appearance in history around 168BC. Daoyin exercises emphasize stretching tissue to open and “invigorate the body”. The mind focuses on the extremities and beyond. Daoyin breathing is a bit more vigorous than Qigong, and body mechanics are said to be more precise. The intention or goal is to clean/remove impurities, stagnation, and to “align the tissues”.
Even though Qigong, (which places emphasis on nourishing and regulating the body) appears later in Chinese history, Yang Shen is often referred to as a Qigong exercise. Qigong works through TCM channels (meridians). The focus is inside the body and abdominal breathing is natural and regulated. The movements are soft, repetitive, and usually rhythmic, resulting in a calm, quiet mind. If one was to compare them, Qigong is more Yin, while Daoyin is more Yang.
The Yang Sheng routine was excavated from the Mawanfdui Tomb of the Han Dynastry (206 BC-AD 220 ) in Changsha of Hunan Province. In the tomb, there are illustrations of figures (in different postures) wielding sticks. The Taiji “Health Preservations Exercises” were created by Chinese Health Qigong Association (CHQA) in 2007, following the fundamentals of Traditional Chinese Medicine (TCM) in order to improve health, wellbeing, and longevity. The focus is on harmony between Yin and Yang, as well as between humans and nature.
The Chinese Characters
The CHQA placed the characters `太极’ (Taiji) first, and then added the Chinese characters “养生” (Yang, to preserve, and sheng, for health). Finally, they used the character “杖” (zhang) for the wand (aka cane, stick or rod). Together they created the phrase `Taiji (Tai Chi) Stick Health Preservation’. Yangsheng: (in traditional Chinese)養生. In modernized Chinese, it would be: 养生,. In pinyin: yǎngshēng. Yang means to support, raise, keep, or nourish. Sheng is about (giving) birth, life or being alive. Together, they loosely translate as: caring for life or nourishing life force.
The exercises
The exercises are soft, slow, graceful, and easy to practice. The focus is on curing disease, and/or improving or maintaining the health of one’s body in order to live a vibrant, spirited life. Students learn breathing exercises, meditation, and more. The practitioner can decide to perform the set of exercises in its entirety, on a selective basis, or even as an individual exercise. The goal is staying young and improving longevity. The exercises can be practiced by anyone, of any age. No experience necessary.
Taiji Yang Sheng Zhang helps to correct postural and back problems, and strengthen joints. They also help balance the body's Qi energy. These are ideal exercises for anyone with shoulder, neck, and/or wrist problems, whether due to accident, injury, a repetitive strain, or even a sedentary life style.
As I stated previously, the movements are gentle, slow, well-balanced, and coordinated between the mind and Qi energy. Some of the movements combine motion and stillness. Long-term, these exercises can not only improve flexibility and balance, they also have a positive affect on the cardiovascular system and state of mind.
The modern Yang Sheng practices avoid extremes and complement traditional teachings. Different sets of Qigong Yang Sheng exercises have evolved. Depending on the lineage, currently Yang Sheng has either three or four “pillars”: movements including Qigong routines, different breathing techniques, meditation practices, and, increasingly important because of health risks, diet.
The Eight exercises are performed with the stick (rod), which functions as an extension of the body. Yang Sheng Zhang Qigong is not a martial art. Therefore, the stick is not wielded like a weapon.
Let’s talk about the Stick (Zhang) or Rod
The stick has many uses: it can massage and activate internal organs, stimulate and massage acupoints, as well as gently stretch the practitioner’s muscles and tendons. Bones are strengthened and meridian pathways are cleared. The stick can also help the practitioner co-ordinate movements with breathing and, last but not least, calm the mind.
The “stick” twists, turns, bends, and stretches around the waist (center) and moves the practitioner’s spine. When the stick massages the practitioner’s abdomen, it will further stimulate the internal organs. All these movements strengthen the “stick's body-building effects”.
According to the CHQA, depending on your height, the rod should be between 105 cm (41.3 inches) to 125 cm (49.2 inches) long. The diameter is usually between 2.3 cm (.9 inches) to 2.8 cm (1.1 inches).
These are usually the names of the eight exercises (however, you may encounter other names):
The Initial Stance
Boatman Rows with an Oar
Boat Rows Slowly
Wind Kisses Lotus Leaves
Boatman Tows a Boat
Iron Stick Calms the Sea
Golden Dragon Wags It’s Tale
Search for Treasure in the Sea
Qi Returns to the Dantian
Ending Stance
Bottom line:
These exercises are delightful to watch and practice. Remember, if you don’t wish to practice all eight, Taiji Yang Sheng Zhang exercises can be either practiced as a whole form, divided into individual routines, or one can develop combinations to create multiple routines.
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There are some excellent explanations and videos, many of them provide step-by-step instructions:
https://www.tundeworld.com/Taiji-Yang-Sheng-Zhang-Tai-Chi-Stick
https://www.youtube.com/watch?v=Kr6QdvakZJs
https://www.youtube.com/watch?v=vyqwJrGSaZM
https://taichi4corners.wordpress.com/taiji-yang-sheng-zhang/
https://www.youtube.com/watch?v=3O8GQ37YNVE