What is Proprioception and How Does Tai Chi Affect It?

It’s known that Tai Chi improves balance and prevents almost 50 percent of falls in adults. But do we know why?

The answer is proprioception.

But before we talk about why Tai Chi improves balance, let’s explore proprioception and the role it plays in balance. To maintain balance, you need proprioceptive acuity and precise neuromuscular control—what many instructors refer to as “body awareness.” Proprioception can be described as your ability to sense the position of your body in space. Conscious sensation (muscle sense), total posture (postural equilibrium), and segmental posture (joint stability) are all involved in proprioception.

Your nerves send information from your tendons and muscles to the brain about the position, actions, and coordination of your body parts. ThIs information includes muscular tension, length, and action, as well as joint position. At the same time, your visual and vestibular (inner ear) systems are also sending information to your central nervous system about the body’s position and balance. In addition, the postural control system is operating as a control circuit between the sensory sources, central nervous system, and the musculoskeletal system.

Close your eyes and try to determine the position of your arms, legs, and head. Depending on your sense of proprioception, this can be easy or difficult. The longer our eyes remain closed, the more our sense of the position of our arms, legs, and head will decrease. When we open our eyes, our sense of proprioception is restored.

Therefore, it’s logical that if you can’t sense where a body part is positioned, it would be difficult to maintain the balance necessary to remain upright. It would also make it more difficult to make the necessary adjustments to prevent yourself from falling when you lose your balance.

Studies show that while all people depend more on proprioception than vision to maintain balance, proprioception decreases with age. Gerontologists believe that as somatosensory information from the feet changes, impaired proprioception makes it more difficult to detect changes in body position, and the subsequent lack of compensatory behavior results in falls. Ankle proprioception is very important to maintain postural control, however, older adults rely more on hip movement than ankle movement.

Regular physical activity can mitigate age-related declines in physiological systems and postural equilibrium, but not all exercises have the same effects. Activities such as swimming, cycling, running, and jogging increase muscular strength, but dedicated proprioceptive exercises have a greater effect on balance.

Proprioceptive exercises are often led by a registered physical therapist emphasize static (such as squats and one-leg stance) and dynamic (such as jogging, sideways walking, forward and backward walking, zigzag walking and running) balance exercises. Fortunately, Tai Chi includes many of the characteristics found in dedicated proprioceptive exercises.

Tai Chi requires us to be aware of our body position and movements, which in turn stimulates our ability to listen to the signals reaching our brain. The continuous, slow circular movements of the trunk and extremities with weight shifting make Tai Chi the perfect exercise for proprioception, and the body positions and joint angles help keep our proprioceptors tuned. Tai Chi also improves muscle strength and flexibility, which makes it easier to recover in the event you do stumble. Subsequently, the individual’s fear of falling also decreases.

The 2012 Shanghai study found that participants expressed more interest and satisfaction with Tai Chi than with dedicated proprioception exercises. And we all know that the more interested and satisfied we are with an activity, the more likely we are to continue doing it.

You don’t have to be elderly to work on keeping those proprioceptors fined-tuned. Besides being a great proprioception exercise, Tai Chi also calms and relaxes us. Now that sounds like a winning combination!

Exploring the Tai Chi Principles - Part III

The ultimate purpose of Tai Chi is to cultivate the qi within us and to allow it to flow smoothly throughout the body. Movement (both internal and external) and intent have a direct impact on the flow of qi. Let’s explore these principles in depth.

Synchronized Movement: The upper and lower body must interact in constant connection, otherwise known as moving the body as a unit. Movement begins with the feet planted firmly on the ground (rooting from below the earth), is stabilized through the legs, commanded/directed by the waist, and expressed through the hands and fingers. Movement in any part of the body will affect the whole body. When movement of the feet, legs, waist, and hands are in unison, the eyes follow. This is considered complete coordination of the “above and below.”

The eyes are important to directing the energy. When the legs, waist, and hands move, the gaze moves along with them, soft and relaxed, but not focused on any particular point. Be aware of your surroundings.

A couple of words of caution about movement: watch the knees when in a forward stance, being sure that they don’t project beyond the toes. Sink and root instead of just bending the knees. Bending forward can also put a strain on the back. Be sure that you are ”suspended by the crown” and that your spine is correctly aligned.

Unity of the Internal and External: In Tai Chi, the mind, the body, and the breath come into a single focus. Breathe naturally through the nose with the tongue resting where the top teeth meet the roof of the mouth. Inhale air into the abdomen and contract the abdomen as you exhale. Young children naturally breath this way.

Tai Chi is often called “moving meditation” because of the mindfulness involved in the practice. The power in Tai Chi comes from the mind, not muscle. This is a concept that is hard to explain, particularly to the new practitioner. While the mind is the spirit that directs the flow of energy, the body must be relaxed so that the energy can travel through the body. Only a quiet mind can direct qi. Having a focused mind and a body that is free from tension builds inner strength from inside out.

Using tension or stiff force is like having a kinked hose, where water (or in this case energy) will stop or be reduced to a trickle. When practicing Tai Chi, let the entire body relax without any coarse strength or force. With concentration, the body follows the mind effortlessly and without interruption.

Continuity Without Interruption: The practice of Tai Chi is fluid, with each part of the body connected to every other part “like a string of pearls.” Movement should be balanced, coordinated, efficient, and precise. It should also be continuous and flowing. Move as against a gentle resistance in order to generate a soft inner power. When you practice, the slower the better so that your breathing becomes deep and long, the qi sinks to the dantian, and there is no constriction of the blood vessels.

Stillness: Even in movement, there is a sense of stillness and serenity with a current of immense power below. When we are open and aware, our qi can sink into the lower dantian. Open doesn’t just mean open arms and legs. The mental intent must be open along with the limbs. Close means closing the mental intent along with the limbs. With the external and internal in unison, physical exertion is prevented. Even in motion, the form appears tranquil.

With consistent practice, you will be able to feel the internal force and use it to generate more internal energy (qi). The result will be a more balanced mental and physical state, agility, and improved fitness. Regular practice will also lead to a state of tranquility and being in harmony with nature and the world.

If the movement or exercise system you are practicing doesn’t follow these principles, it is not, by definition, Tai Chi.

Exploring Essential Tai Chi Principles, Part 2

In my last blog, we covered the Essential Tai Chi principles from the crown of the head to the waist. Let’s now explore the waist and transition of weight from one foot to the other.

The waist is considered the commander of the body. It controls and directs all movement. The waist is also the source of qi. Whenever there is a lack of strength in your form, start by looking at your waist. There’s even a Chinese saying: “The wellspring of destiny lies in the tiny interstice of the waist.”

But keep in mind that the Chinese “waist” is not where you wear your belt. It is the area surrounding, and including, the pelvis. This includes the dantian (your body’s center of gravity and internal energy) and the “kua.” Perhaps you’ve heard your instructor mention kua, which is the area where the top of the femur is linked to the pelvis, including the hip crease where the thigh connects to the torso.

According to Yang, the waist is like a flywheel or steering wheel for the energy coming through the body. Think of your upper body as a cylinder resting on top of the pelvis, which acts as a tray supporting the upper body. In order to move the upper body, don’t twist, but rather turn the dantain and pelvic area. This, in turn, will move the upper body.

If the waist is relaxed, both legs will have strength, the feet will have power, and our lower body will be stable. When you are “song,” qi moves smoothly and powerfully. To “song” the waist is a natural state of being; relaxed but not collapsed. If the waist is not song, energy will not flow and movement will be cumbersome and slow.

Timing of movements is also very important. Never attempt to turn out a foot before turning at the waist.

We’ve talked about it in past blogs, but let’s talk a bit more about empty (insubstantial) and full (substantial) stepping. Separating empty from full is the number one rule in Tai Chi. If the whole body sits on the left leg, the left leg is deemed to be full and the right leg is empty. The alternation from empty to full steps derives from turning the waist.

Once you are able to distinguish full from empty, your movements will be nimble, light, and almost effortless. It is important to be able to load up on one leg from the other with an easy and smooth transition of weight. When you transition weight from one foot to the other, strive to move like a cat. The moving foot should be placed down lightly before shifting weight into it. While this can be done quickly or slowly, care should be taken to ensure that you are not caught with the weight evenly distributed between both legs.

A word of caution: Always position the foot carefully before transferring the weight. If you can lift the foot you just placed about an inch off the floor without jerking your entire body, you are moving correctly. If not, you probably haven’t completely separated the weight. And never let your weight fall into your foot as you move from one leg to the other. I often refer to this as “controlled falling.”

Keep working on the principles and integrate them into your practice and other aspects of your life. When practicing, focus your attention on the dantian and its movements, along with the transference of weight. If you lack strength, pay attention to the waist and lower limbs.

Exploring Essential Tai Chi Principles, Part 3 will cover the remaining principles.

Exploring Essential Tai Chi Principles, Part 1

Tai Chi movements follow clear rules which have been passed down verbally or in written documents through centuries. If you are a Tai Chi practitioner, you are hopefully familiar with these essential Tai Chi principles, and if you’re a student, your instructor absolutely must be able to communicate these principles clearly. Following and incorporating these principles into your practice is essential in order to gain the benefits of Tai Chi and avoid injury, as well as increase your level of satisfaction.

Basically, if you don’t understand and follow these principles, you’re not really doing Tai Chi.

The earliest and most famous classic principles are thought to have originated in the 12th century by Master Chang San-Feng. However, Master Yang Ch’eng Fu’s, 1925 version remains one of the most admired.

There is not one definitive number of principles. While many of the Masters list ten principles, several Masters group principles into more or less. All principles relate to posture/structure, movement control, breathing, generating qi, and mindfulness or internal components. While the translations and listings differ slightly, the foundation the principles are based on is the same and they are followed by thousands of Tai Chi practitioners.

Let’s take a deeper look at the essential principles and why they are important to follow, starting with posture and alignment in the top half of the body.

Keep the body upright and the neck straight. This will improve postural alignment and make the spine flexible as it opens and loosens. Good posture strengthens the deep stabilizer muscles that support the spine, as well as provides more space for the internal organs. When the body is poorly aligned, strain is put on the spine and your balance will be compromised.

The head should be naturally suspended from the crown, as if you are “lifted by an invisible strand of silk from Heaven.” Yang Chen Fu asserted that this, and emptying the thoughts, allow qi to reach the crown of the head. Avoid using physical strength to suspend your head, or your neck will be stiff and blood and qi circulation will be hindered. Gently tucking the tailbone will help create an optimal structure for movement and relaxation, as well as reduce the need for muscular exertion.

Sink the shoulders by letting them relax, open, and hang downwards (this is known as Song). Keep in mind that this does not mean they are lifeless! Song is an internal sensation, and it will not always be outwardly apparent. If the shoulders are not dropped, they will pop upwards, qi will rise, the entire body will lack strength, and no strength will be able to be exerted by the body.

Drop or weigh-down the elbows (another internal sensation) and allow them to be Song - relaxed downward. If the elbows rise up, the shoulders have difficulty sinking and this will have a negative affect on the whole-body energy. In external martial arts, this is known as “stifling the power”, or cutting off the energy from parts or sections of the body.

In order for the qi to sink down to the Dantian, the chest must not be puffed out, but instead slightly reserved inward, with a very slightly rounded back. This allows the back to expand naturally. Expanding the chest will raise the qi to the chest causing top heaviness, with the lower body feeling light, and it will be easy for the heels to float upward. Slightly rounding the back makes it easier for you to emit strength from the spine which others cannot oppose.

Because the ultimate purpose of Tai Chi is to cultivate qi (or life energy) within us to flow smoothly throughout the body,as we move down the body in our next blog, we will look at the waist. The waist is central to all Tai Chi movements, the commander of the whole body, and the source of qi.

Whether you are a new or seasoned Tai Chi practitioner, learning to apply (or re-focus on) the principles can be difficult and it does take a lot of practice. Take your time, be patient and persevere, the rewards are worth the effort.

Wu Style Tai Chi Chuan

In past blogs, we’ve looked at three of the five main styles of Tai Chi: Chen, Yang, and Sun. Wu Style Tai Chi is believed to be the second most popular Tai Chi form in the world today. Yang, the form from which it was derived, is the most popular. There are two distinct Wu styles: Wu, founded by Wu Quanyou (1834-1902) and his son Wu Chien-chuan (1870-1942), and the Wu (Hao) style, founded by Wu Yuxiang (1813-1880). We will look at the Wu (Hao) style in a later blog.

Neutralization and movement of internal energy are the hallmarks of Wu Family Tai Chi Chuan. Wu footwork is parallel and, like Yang, utilizes a horse-stance. The feet remain positioned relatively close to one another, the stance is higher, and steps are shorter than steps in Yang or Chen Styles. In fact, Wu has much less external motion than other styles. Its motions are compact and its hand techniques typically limited to small circles. Keep in mind that traditionally, large circles were used to promote health, while small circles were used for fighting. Given that, it shouldn’t be surprising that Wu offers multiple martial applications, includes grappling, throws, tumbling, jumping, foot sweeps, pressure point leverage, and joint locks.

I find it amusing that one author feels Wu is better suited for Westerners because our knees are not as flexible as most “Orientals, primarily because we don’t squat anymore.”

Let’s take a look at the history of Wu Style.

Grandmaster Wu Quanyou (aka Wu Chuan Yau) was a military officer cadet of Manchu ancestry and a hereditary officer of the Imperial Guards Brigade. In 1850, he became a student of Master Yang Luchan (aka Yang the Unbeatable) and senior disciple of Yang’s son, Master Yang Ban Hou. During a fight with Yang Ban Hou, Wu Quanyou was injured and subsequently developed a limp. Later, while Ban Hou was away, his father noticed Wu’s limp and began training him in the small circle technique. When Ban Hou returned, he could not beat Wu at push-hands, and Yang subsequently gave Wu permission to start his own school.

From the time he was a child, Wu’s son, Wu Chien-chuan, trained alongside his father and, eventually, father and son pioneered the Wu form. They first taught large circle technique and later developed the tighter small circle technique, which became their trademark. The younger Wu subsequently developed the fast and slow sets, as well as streamlined the form.

In 1916, Hsu Yi Seng, a student of Master Yang Shou Hou, opened the New Athletic Research Institute in Beijing, and invited Masters Yang Chen Fu, Yang Shou Hou, Wu Chien-chuan, and Sun Lu Tang to teach. For the very first time, the top Masters made their art available for everyone in one institution. During this time, the Masters re-examined their forms and made modifications, including making hand movements easier to learn, as well as removing jumps, leaps, and other difficult movements. This made Yang and Wu Styles more accessible to the public, and resulted in the modern Yang and Wu Styles of Tai Chi today.

In 1995, the First International Wu Style Tai Chi Chuan Convention took place in Toronto, Canada. More than 170 Wu Style practitioners of various factions, schools, lineages and styles came from across the globe, including six generations of the Wu family. This event led to an international Wu Style Tai Chi Chuan Federation being formed to facilitate sharing and exchanging information and expertise

And you know that bit of Tai Chi wisdom that you must practice a form or a posture 10,000 times in order to become proficient? Well, that came directly from Grandmaster Wu Chien-chuan, but his original command was for students to practice the form 10,000 times within three years!

2020 The Chinese New Year of the Rat

Chinese New Year (also known as Lunar New Year, Spring Festival, or the First Day of the Great Year) originated in 2600 B.C. It is celebrated in many countries with significant Chinese populations and has been the most widely celebrated holiday in the world for over 1,000 years. Chinese New Year is a symbol of letting go of the past and welcoming new beginnings. It is also traditionally a time to honor deities and ancestors.

The New Year celebration is 15 or 16 days long and marks the end of the coldest days in the winter solstice. Chinese New Year never falls on a fixed date, but rather is based on the Lunar calendar, which itself is based on how long it takes the Moon to orbit the Earth. Subsequently, the first day of the Chinese New Year begins on the new moon that appears between January 21st and February 20th. This year, the New Year began on January 25th.

And on Chinese New Year everyone is a year older. It doesn’t matter what your actual date of birth is.

The years are named after animals in a continuous 12 year-cycle: rat, ox, tiger, rabbit, dragon, snake, horse, ram, monkey, rooster, dog, and pig. 2020 is the Year of the Rat. The Rat is intelligent and intuitive, and is associated with an aggressive attitude and entrepreneurial spirit. Rats can adapt to any situation and solve problems with ease. The Rat will reign until February 11, 2021, and It is believed that all decisions made during this particular year will influence the next 12 years.

For the Tai Chi practitioners out there, the Rat is Yang!

Many Chinese still follow the tradition of eating only vegetarian food on the first day of the New Year as a sign of peace and to ensure joy for the entire year. It is also a time to clean house in order to sweep away any ill-fortune and to make way for incoming good luck. Houses are decorated in red because the color red is believed to scare away monsters. The Lucky birthstone is watermelon tourmaline, and lucky colors are gold, white, and blue to balance energy flows of Chinese cosmology. The combination allows fluidity and brings flexibility and dynamic success to financial transactions and trade.

Gifts are often exchanged, including cigarettes, tea, fruit (but never pears), wine, and liquor. Red envelopes are popular for good luck and to ward off evil spirits. If there is money in the envelope, it must not be divisible by 4, because in Chinese, 4 represents death. Other taboo gifts are items associated with funerals, time (clocks, watches, etc.), sharp objects, mirrors, and items that show you want to walk away from a relationship, such as shoes or sandals.

Also, showering isn’t allowed on New Year’s Day to ensure you don’t wash away any good luck!

Dragon dances and street fairs are very popular, and there are more fireworks set off in China than anywhere else in the world, as it is believed fireworks scare off monsters and bad luck. They are usually set off at midnight, and then again the following morning to welcome the new year and bring luck.

The holiday ends with the Yuanzian (or Lantern) Festival, which falls on the first full moon in the Lunar year. It is sometimes known as Chinese Valentine’s Day, and is looked at as a night for partying and freedom. People carry beautiful paper lanterns and walk along the street to light the way for the New Year!

The Lantern Festival is February 8th, so you still have a lot of time to celebrate the New Year of the Rat!

Are Tai Chi Warm-up Exercises Necessary?

Absolutely!

I realize that a good majority of students either tolerate, dislike, or don’t truly understand the value of the warm-up exercises we do before class. Of course, they are eager to get to “the good stuff.”

Warm-ups are a vital element of the main schools or styles of Tai Chi, and usually include exercises that are actually present in the form. A high level of thought and design go into the warm-up exercises, which are a very effective way to prepare and condition your body for Tai Chi practice. They improve your health, flexibility and fitness, as well as help you relax your body, which in turn helps you stand for long periods in a relaxed and alert manner.

Everyone, including the instructor, arrives to class from a different place emotionally and physically. Some are tired, some are wired, some are distracted and some are stressed. The warm-ups help bring everyone to the same calm center before we begin practicing form.

Each Tai Chi school, style or instructor has a particular way to warm up. However, all warm-ups should prepare your body for the lesson ahead and ensure your improvement over time.

The warm-ups must be done slowly and correctly with the goal of waking up the tissues and ensuring the joints are lubricated in order to move freely and gently. The joints need to get the major muscle groups moving slowly, continuously and smoothly.

What else will the warm-up exercises do for you?

• warm your muscles and gradually increase your body temperature

• help prevent injuries

• improve respiration and digestion

• increase elasticity of blood vessels at the capillary level

• speed up the healing process

• improve concentration

• increase saliva secretion and body fluids

• improve posture, stance and agility

When warming up, pay attention to any stiffness, pain, weakness, tightness or tension. Discontinue any movement that is painful and always stay within your comfort range. Remember to breathe slowly and deeply as you rotate the joints several times continuously with a slight pause between repetitions.

Everyone wants to be a skilled Tai Chi practitioner. In order to attain the desired skill, you need to be proficient at whole body, integrated movement. The warm-up exercises play a vital role in attaining that proficiency.

Warm ups are part of the journey!

Is Tai Chi (Taiji) Ruler a Form or a Tool?

The answer is both!

Note: Throughout this post, I will use Ruler with a capital ‘R’ for the form/system, and ruler for the tool in order to differentiate between them.

The Tai Chi Ruler form is an ancient and gentle, yet powerful, exercise of Taoist origin. It is a unique method of cultivating Qi because it uses an external object to aid in its development. The system can be used for self-healing, or as a preparation for any form of bodywork. At the same time, the system calms the mind. In fact, the Ruler system is considered an antidote to the untamed mind, as it provides a new dimension of deep calm.

Tai Chi Ruler is done in continuous repetition with deep, slow breathing while holding the ruler (see below) between both palms. The hands make slow circles, which naturally brings attention to the ruler itself. Many Masters believe that this focus on the ruler helps generate Qi very quickly. The movements can be done standing or sitting, and imitate the movement of Qi inside the body, which further develops Qi circulation.

Not surprisingly, the exact origin and history of the Ruler system is clouded in myth and legend. The most prevalent of these states that during the Song Dynasty (960-1278c.e.), a famous Taoist hermit, Chen Hsi Yi (aka Fu Yao Tzu and Chen Tu Nan) was asked by his long-time friend, the Emperor Zhao Kuangyin (Emperor Taizu) to teach him the esoteric methods used to develop his inner power so that he might become a better and wiser ruler. The Ruler system created by Chen Hsi Yi was passed down orally as an Imperial Family secret treasure to other Masters for almost six centuries. In order to protect its secrecy, no written notes were allowed.

One of Emperor Taizu’s descendants, Chao Chung Tao (aka Zhao Zhong-dao), was taught the Ruler system by his 100 year-old grandmother. He became the first person to teach Ruler publicly and started “The Gentle Art of the Taiji Ruler Health Society” in Beijing in the 1950s. Chao, who was born in 1844 and lived to age 118, attributed his long life to practicing the Ruler system.

The ruler is a wooden dowel or rod, with rounded ends. It is between 10.5 and 12 inches long, with a contoured diameter largest at its ends, but it is not used to measure anything. The ruler is not gripped with the fingers, but rather held in the palms of the hands, thereby stimulating the lao gong acupuncture points. Many rulers are hand-crafted wood., and it is believed that the shape of the ruler is derived from the ancient Chinese sword handle.

Many martial artists and Tai Chi practitioners are unaware or unfamiliar with the Tai Chi Ruler, but many believe it provides the necessary foundation for advancing to higher levels of Qigong. The belief is that the Tai Chi Ruler will help attain, “the pliability of a child, the vitality of a lumberjack and the wisdom of a sage.”

Tai Chi Ruler system videos are available on YouTube and there are several DVDs, but if you have a serious interest in learning the Ruler system, check with your local Tai Chi or Qigong instructors and/or schools.

Buyer beware: Not all instructors, videos, and/or DVDs are created equal.

What Effect (If Any) Does Tai Chi Have on the Heart?

Heart disease is a leading cause of death in the US and according to the CDC, claims over 610,000 victims each year. Approximately 1 of 4 survivors of an acute coronary event (heart attack) will experience another event or die within the following five years. Researchers feel many of these deaths can be avoided.

Until the late 80s, patients with chronic heart failure and coronary events were often considered too frail to exercise, and were typically told to avoid physical activity. That has changed as scientists look to improve mortality and survival rates. Today, Cardiac Rehabilitation Programs (CR) are standard of care following coronary events, but less than 30% of eligible participants participate in these program, which also experience attrition rates around 60%. Surveyed patients often state they dislike CR exercises and perceive them as dangerous. They also complain about the high co-pays involved.

The American College of Cardiology believes that Tai Chi could benefit cardiac patients who decline or dislike traditional CR programs. In fact, research now suggests that Tai Chi is an excellent activity in terms of maintaining heart health, as well as preventing future coronary events.

• 2011, scientists at Harvard and Beth Israel Deaconess Medical Center followed 100 patients who had reduced heart-pumping function for 12 weeks. Fifty participated in Tai Chi, while the other 50 received time-matched education sessions. At the end of the study, the Tai Chi group had greater improvements in quality of life, confidence, daily activity levels and emotional well being.

• A metadata study by Dr. Peter Wayne, Ph.D. of Harvard Medical School found Tai Chi positively impacted blood sugar, blood pressure, cholesterol and inflammation, all cardiovascular disease risk factors.

• Dr. Elena Salmoriago-Blotcher of Brown University enrolled 29 severely de-conditioned, high-risk patients to determine if Tai Chi would be adopted as a form of physical activity. One group did Tai Chi twice a week for 12 weeks, while the other practiced three times a week for 12 weeks, followed by three additional months of maintenance classes. Both groups experienced positive results, however, the more intensive group were more active, lost more weight and reported a higher quality of life than the less-intensive group. In addition, the study retention rate was 90% overall, and 95% of the participants found it enjoyable, particularly the social aspects of the program.

Future research will be aimed at determining whether Tai Chi actually improves outcomes, such as reducing risk for future heart events, and whether TC can increase survival rates. And, of course, additional, larger studies need to be undertaken to determine whether Tai Chi should be offered as an alternative exercise within existing CR programs, or within the context of community-based rehabilitation programs.

Even if you don’t currently have a heart condition, taking care of your heart and reducing stress is central to good overall health according to the American Heart Association. Tai Chi has been shown to be effective way to achieve both.

What is Shibashi?

You’ve probably seen people in parks throughout the world practicing slow, fluid movements. You may wonder if they are doing Tai Chi or Qigong (Are Tai Chi and Qigong the Same Thing) movements. It could also be a unique combination of both called Shibashi. Shibashi is practiced by over 10 million people throughout the world and is considered the national health exercise in Malaysia and Indonesia.

Shibashi, also called “Taiji Qigong in 18 Movements”, is a set of individual Qigong exercises, that are practiced in a fluid, continuous manner. Shibashi combines elements from some of the best movements in Yang style Tai Chi with Qigong elements. The focus is on synchronizing the eighteen movements with deep, relaxing breathing. Shibashi has been described as a very relaxing, gentle, beautiful and flowing Qigong exercise. It is suitable for all ages and has been shown to increase energetic vitality, rejuvenate the mind, body and soul, and gain more agility and flexibility.

Shibashi introduces the basic elements of weight shifting, coordination of leg and arm movements, along with controlled breathing. This makes it a perfect prelude to learning Tai Chi, or as warm-up for Tai Chi and other types of physical exercise. Unlike many exercises which stretch and stimulate the large muscle groups, Shibashi focuses on the smaller muscles, tendons and ligaments in order to promote the strong elastic forces of Tai Chi. The gentle stretching and releasing, combined with deep relaxed breathing, encourages tension deep in the body tissues to soften and release.

Shibashi’s gentle, rocking movements enhance circulation and digestion. The deep controlled breathing improves breathing and is beneficial to many lung conditions, including asthma. It also reduces mental and physical stress and tension, while it promotes relaxation and well-being.

All Shibashi movements are centered around a face-forward position. If you move to the side or to the diagonal, you will return to the starting position. Therefore, Shibashi takes very little space. If you can stretch your arms out to the side and turn full circle, you have enough room to practice. A Shibashi set takes about 15 to 20 minutes to practice depending on your mood and speed. You can start to feel the benefits by just doing a few moves each day.

Shibashi was created in 1982 in Shanghai, China. The exercises are always credited to Hou Shen (Lin Hou Sheng, Lin Housheng). Some say he was a Chinese doctor and others a “healer” and Qigong Master. Interestingly, today in China, all students of Traditional Chinese Medicine are required by the Government to study the Shibashi of Lin Housheng. It is believed that the exercises can be considered medicinal and used to complement treatment of a number of common ailments. Shibashi can have both a sedating and tonifying effect on the meridians, which allows Qi to flow freely and brings harmony throughout the body and mind.

Although Shibashi is practiced in most countries in the world and the movements are simple to learn, to get the full benefit, Shibashi should be taught by an instructor familiar with the Tai Chi Chuan principles. There are a few schools and/or instructors who specialize in Shibashi but one may not be near where you live. Therefore, if you would like to try Shibashi, it would probably be best to find an instructor certified in Tai Chi and/or Qigong and inquire about their experience with teaching Shibashi.

The 18 movement Shibashi set needs to be seen to be appreciated and is too difficult to explain in this blog. Check out Master Wing Cheung on YouTube performing the set. He is an exceptional practitioner and instructor in Shibashi.

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What is Reverse Breathing?

We usually take breathing for granted, but do you realize that your breathing changes frequently throughout during the average day? Our body employs several types of breathing, which change depending on our emotional and physical state. Many of us take short, shallow breaths, and pant and gasp when we exercise. Our lungs naturally deteriorate as we age unless we do something about it, so we need to stay active and improve our lungs’ capacity by taking slow, deep breaths several times a day.

We’ve discussed breathing and Tai Chi in a previous blog. Tai Chi breathing is slow, gentle and deep. Breath should be initiated by the diaphragm, not the nose. Otherwise, the chest will become tense and the body will lose its center of gravity.

There are many Taoist (Daoist) breathing practices, including abdominal, reverse, vase, spinal and circular. Today, let’s take a look at reverse breathing. Taoist reverse breathing is sometimes called pre-birth, or womb breathing, because it resembles how babies breathe in the womb.

In reverse breathing:

• Inhalation is assisted by the contraction of abdomen and pelvic floor muscles

• Exhalation moves the breath toward the lower back or up into the solar plexus, while the belly relaxes

Advocates of reverse breathing feel it is a deeper, more efficient way of breathing, and interestingly, we do it unconsciously when we belly laugh, cry, push a heavy object or yawn. Internal arts use reverse breathing to move qi energy around the body by placing attention on the area, and allowing oxygenated breath to permeate the body. During traditional Chen style Tai Chi, martial artists use a rapid exhalation with reverse breathing to increase striking power, and also to sink the qi, thereby improving balance and stability.

However, some martial arts practitioners feel reverse breathing is dangerous, and that the manipulation of breath should be reserved for hard qigong and advanced internal arts. They advise against attempting reverse breathing until you are very comfortable with abdominal breathing, as you need to be very clear where to place your attention or your energy may be lost. Worse, you might tense your face, neck, and chest and draw your diaphragm upward as you inhale, which could lead to a variety of problems including chest pain, diarrhea, increased heart rate and increased blood pressure.

If you want to try reverse breathing, find a comfortable place to sit with your spine in an upright position. Keep the tip of your tongue in gentle contact with the roof of your mouth (behind the front teeth) and slightly tuck your chin. Close your eyes and place your hands in a triangle shape over your lower abdomen, with the tips of the thumbs touching, just over the navel. As you inhale, pull in the lowest portion of your abdomen (between the tips of your four fingers) gently inward towards your spine, but away from your hands. Exhale through your mouth and allow your abdomen to naturally expand outward back to its starting position. The pressure should be extremely gentle. Repeat for ten rounds. It will probably feel awkward at first, so try it before using it in your internal arts practice.

As with anything new, proceed mindfully and practice in moderation.

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The History of Sun Style Tai Chi

Sun, the youngest of the five major Tai Chi styles, was developed by Sun Lu-tang (1861-1932). Already an accomplished martial artist in both XingYi Quan and Bagua Zhang, Sun was 50 years old when he learned Tai Chi. According to one legend, Sun happened to run into a famous Tai Chi Master named Hao Weizheng who was very sick. Sun did not know who Hao was but took care of him. When Hao recovered, he stayed in Sun’s house to teach him Wu/Hao style Tai Chi. In a different version of the story, Sun went to Hao in order to learn Wu/Hao style.

In either case, Sun later went on to create his own Tai Chi style, also known as Huobao Jia, which means lively pace frame. He believed the practitioner should move as though submerged in water, moving against the resistance, with the feet on the ground.

Let’s look at some of the characteristics of Sun style:

• movements are fluid, continuous and flow like a gentle stream

• there is clearly defined transference of weight between substantial and insubstantial steps

• stances are higher, with less kicking and punching

• dexterous movements are connected by opening and closing (qigong) stances when direction is changed

• the tempo stays the same throughout the form.

Sun style is characterized by one foot following the other - “Follow Steps.” Throughout the entire set, when one foot moves forward or backward, the other foot follows. When the back foot touches the ground, the ball of the foot pushes downward to generate force. This makes Sun stepping is a bit quicker (you don’t have to put your entire back foot on the ground), smoother and more lively. Much less power would be generated by the front foot which is fully on the ground. Follow-steps provide balance, agility and flexibility; while lively steps are beneficial to health, especially for prevention and improving mobility problems.

Internal martial arts, often called “soft” focus on relaxed power, mind, and breath. The conscious mind directs the qi (or internal energy), which controls the internal force, and the internal force moves the body from the core (or Dantian). When practicing any internal martial art, the practitioner needs to be strong enough to deliver force and to absorb incoming force, but must also remain clear-minded. As with most styles, Sun emphasizes qi as being the ultimate aim. Because Sun includes qigong exercises, it is especially efficacious in cultivating qi and has great internal power, which strengthens both the mind and the body.

In 1989, Professor Men Hui-Feng of the Beijing University of Physical Education created the Sun Style Chinese National Competition Forms using almost everything from Sun’s traditional form. In 1991, the 73 Sun Competition Form was completed as the International Competition Form we have today. Dr. Paul Lam (Tai Chi for Health Institute) was a student of Professor Men Hui-Feng who modified the 73 Sun Form by removing the difficult movements to create the Tai Chi for Arthritis Form (TCA 1 & 2) that we practice in many of our classes.

There are many more Tai Chi styles, forms, and hybrids than I have covered in my blogs. All are beneficial to physical, mental and spiritual well being, so It can be overwhelming to choose one. Defining your objectives and goals, as well as taking into consideration your physical condition and/or limitations should help you pick the one that is the best fit for you.

Tai Chi for Musicians

Recently, one of my students asked if I thought it was possible for someone’s piano playing to improve with Tai Chi. She went on to say that usually, because she doesn’t play often, her playing is choppy and she has to watch her hands, but since she has been doing Tai Chi, she seems to play effortlessly, and without watching her hands move over the keys.

Makes sense to me! Once you understand Tai Chi principles, it is easy to see how they can have a positive effect on so many aspects of every day life, including playing an instrument.

Let’s look at what practicing Tai Chi and playing an instrument have in common. Both require maintaining focus, balance (physical, mental and emotional) and for the body to be soft, but full of energy. Tai Chi improves mental clarity, cognitive function, endurance and eliminates body tension. In practicing both, it is important to move slowly in order to develop technique. And both have a flow that continues, even if there are mistakes along the way. Tai Chi creates body awareness and unity of movement, as well as a sense of well-being. It also increases upper-body strength which is very important particularly with string instruments.

So even ten minutes of Tai Chi exercises are ideal for warming up and opening joints prior to playing an instrument.

Zanta Hofmeyr, one of South Africa’s top concert violinists, developed a love for Tai Chi when her private life became complicated. She started practicing to improve her mental and physical well-being, but quickly discovered that Tai Chi not only improved her focus and concentration, but her performances as well.

Joe Rea Phillips, of the Blair School of Music of Vanderbilt, studied martial arts for many years including Yang. He studied Chen Tai Chi under a disciple of Grandmaster Chen Xiaowang, then traveled to Chen Village to study with the Grandmaster himself. Phillips has witnessed firsthand that Tai Chi can help relive, and even prevent, pain from the repetitive stress disorders so commonly experienced by musicians. Phillips presented Tai Chi for Musicians to the curriculum committee at the Blair School of Music, and has been teaching this course since then with impressive results. More schools are adding Tai Chi for Musicians, including Berklee College of Music.

Phillips appreciates a quote he learned from Grandmaster Chen Xiaowang regarding concentration, “Not 10,000 things (at a time), but one thing only.”

As I was writing this blog, it became obvious that Tai Chi can help just about all musicians to relax, breathe, and concentrate in order to enhance and improve their performance on whatever instrument they play. Makes sense that Tai Chi would help the conductors and vocalists as well.

The History and Legends of Yang Style Tai Chi

As we have seen while recounting the history of Tai Chi and the Chen Family Form, there are several variations of the stories passed down throughout the years. The Yang Family Form is no different.

The major styles of Tai Chi, even though they are practiced differently, follow the principles of yin and yang to use the body efficiently with the least amount of effort. The Yang style, in particular, is known for its health benefits, meditation and self-defense, and is the most popular style of Tai Chi in the world today.

Yang Style was first developed by Yang Lu Chan (aka Yan Fu-k’ui) in the early-1800s. Yang loved martial arts and trained with several masters. However, after being defeated by a descendant of the Chen village, he was eager to learn this softer style. Here is where the story get a bit murky. One interpretation has him going to the Chen Village in 1820 to learn under Chen Chang-xing, but not being treated fairly because he was not a member of the family. Another version has him pretending to be a beggar and fainting at a Chen Elder’s door, in order to be rescued and accepted as a servant.

Both versions claim that he heard sounds during the night and peeked through a broken wall to see Master Chen teaching his disciples. Yang watched nightly, then returned to his room to study and practice. One version says that this went on until one day, Chen ordered him to spar with the other disciples, none of whom could defeat him. In an alternate version of this story, Yang was discovered peeking through the wall, but not executed because Chen realized that he had great potential, and subsequently decided to teach him the Chen family secrets.

When Yang completely his study, he returned home and began teaching. People called the style Yang Style, meaning Soft or Neutralizing Style, because his motions were soft, but yet able to neutralize an opponent’s power. He traveled around the country, challenging and defeating well-known martial artists, eventually becoming known as Yang the Invincible or Unbeatable Yang. Yang Style ultimately rose to prominence as a result of Yang being hired by the Chinese Imperial family to teach Tai Chi to the Elite Palace Battalion of the Imperial Guards in 1850, a position he likely held until his death.

In the early 1900s, Yang’s grandson, Yang Cheng Fu, began modifying the family style. He preferred large postures, which were more conducive to health applications than the smaller, more martial-appropriate postures. He believed stances could be high, medium or low, but should always be extended, open and relaxed. The resulting Yang Long Form consists of 108 movements and is characterized by an even tempo and slow, graceful, circular movements. Yang Cheng Fu also developed an abridged version to make it easier to teach modern students with busy lives.

Yang Cheng Fu was the first Tai Chi Master willing to share family secrets with the public, and because of his gentle nature, he attracted many students and made the style popular throughout China. Many of Yang’s descendants continue to teach to this day. In fact, his third son, Yang Zhen Duo founded the International Yang Style Tai Chi Chuan Association in October 1998, and in July 2009, Grandmaster Yang Zang Duo officially named his grandson, Yang Jun as the Fifth Lineage Holder of the Traditional Yang Style Tai Chi Chuan.

Given the history of the various Tai Chi styles, it is easier to understand why there are so many variations within any given style. After numerous years and generations, many practitioners have made modifications based on their research, experiences and needs. Subsequently, it is impossible to say which family or form is most effective. It comes down to choosing the one that meets your goals and that you enjoy.

Chen and Yang are just two of the five major styles of Tai Chi. In future blogs we will take a look at Wu, Hao, and Sun. Check out our schedule of classes to give one a try!

Is Tai Chi Better Than Other Exercises for Fibromyalgia?

Fibromyalgia is a long-term condition where pain without apparent cause is felt throughout the body. Treatment is usually aimed at helping people to cope with and decrease the pain, and.exercise is part of the recommended standard of care. However, treatment must be multi-faceted and tailored to the individual and their symptoms.

Seeing as how Tai Chi had therapeutic benefits for those with osteoarthritis, researchers set out to determine whether it could also help fibromyalgia. A small 2010 fibromyalgia study compared Tai Chi with wellness education and stretching exercises, and found that Tai Chi lessened pain and improved mental and physical health in over 80 percent of participants. With this in mind, a larger study was planned to determine whether Tai Chi’s effects were related to frequency and duration. The study found Tai Chi results in greater improvement than standard aerobic exercise for fibromyalgia symptoms when each was practiced twice a week. Researchers also discovered that twice weekly Tai Chi practice was not more effective than once a week. However, practicing Tai Chi for 24 weeks instead of 12 weeks resulted in greater benefits.

Tai Chi helps to reduce muscle weakness, pain, and joint stiffness. It also improves physical and mental health by decreasing anxiety, fatigue and depression, while increasing the ability to cope with fibromyalgia related symptoms. Tai Chi can also help restore mental clarity compromised by “fibro fog.”

Bottom line: Tai Chi has been shown to be an effective treatment for fibromyalgia. If you, or someone you love, is one of the millions of people suffering from fibromyalgia, Tai Chi may be an effective alternative to other exercises or an adjunct to the current treatment plan.

Certainly worth trying! Check out our variety of classes and locations.

The Legends and History of the Chen Tai Chi

We’ve looked at the history of Tai Chi, now let’s take a look at Chen Tai Chi (also known as Taijiquan), the ancestor of all the styles. Out of respect for the Chen family, it is often known as Chen Shi Taijiquan. As you would expect, there are many contradictory legends and stories.

The Chen family were originally from Hong Dong, Shanxi and moved to Wen County, Henan in 1374. There were so many Chens in the new village that it became known as the Chen Village. The Chen Village was known for its martial arts and some historians credit Chen Bu (the founder of the Chen Village) as the person who began the martial arts tradition. Other historians assert that Wang Zongyue, a disciple of Zhang Sanfeng, taught the Chen family the form. And still others credit Jiang Fa, a monk from the Wodang mountain, for emphasizing the internal fighting practice.

Most historians believe that Tai Chi Chuan (I will use this spelling) can be attributed to a Royal Guard named Chen Wangting (9th generation Chen family). Chen Wangting developed the Chen Style Tai Chi around 1670 as a family art with the intention of passing it on to his descendants. Chen was influenced by the schools of boxing, particularly those of General Qi Jiguang (Ch’l Chi Kuang) a Ming Dynasty general. General Chi wrote an important textbook on military training called Boxing in 32 Forms, also know as the “Boxing Classic.” Many of the movements were included in the Chen family martial arts system, which is still practiced today.

Chen’s martial arts routine used the ancient philosophical techniques of Daoyin and Tuna. Daoyin is the concentrated exertion of inner force, while Tuna consists of deep breathing exercises, which eventually evolved into Qigong. These techniques, added to clarity of consciousness, became the practice of Taoism (Daoism). Next, Chen added the core of philosophical understanding to Traditional Chinese Medicine. Subsequently, Tai Chi became a unified system of mental concentration, breathing and action

Chen style was kept a secret in the Chen Village for two reasons. First, it was a combat art and teachers did not want to reveal its secrets. Secondly, teachers did not want to waste their time teaching individuals they felt incapable of comprehending or appreciating the art, or would not maintain the self-discipline to practice. In Chen Village, Tai Chi was only taught to daughters-in-law, not daughters. Seems like gender bias, right? To a certain degree, there was definitely gender bias, however, the rationale was that daughters would eventually marry outside the family, leaving the village and taking their knowledge of the Chen family form with them.

Later years, Chen Xin (16th generation Chen family) wrote and illustrated a detailed book about Chen Tai Chi, including postures, movements and the philosophical and medical background of the routines. This book was not published until 1932, when Chen Changxing’s great grandson, Chen Fake, taught Chen-style outside the village. Many feel that Chen Fake was the foremost leader of Chen style, and he taught thousands of students until his death in 1957.

Chen style can be characterized by the following:

• Movements are slow and soft, intermixed with fast and hard

• Stances are low

• It contains explosive power

• Emphasis is placed on spiral force or supple whole body twining/coiling movements

• It included Silk reeling and stomping movements

As with all styles of Tai Chi, there are many variations and lineages. Keep in mind that the Chen form is strong in martial and health applications, but may not be suitable for some physical conditions.

Starting in January, we will be offering Tai Chi for Energy classes. This form combines both Chen and Sun forms. Together they create a powerful synergy. Start the new year with a new form that is also fun to learn!

What is Push-Hands?

Push-hands (also known as Tui Shou) is a two-person exercise unique to Tai Chi. Some people shy away from it because they think of it as controlled sparring in a martial context. Others think of it as a dance. Like so many things in life, it’s a bit more complex than that, but the overriding principle can be summed up concisely:

I act, you respond. You act, I respond.

There are several variations of push-hands, but here is how it’s done. Two people face each other, connected at the forearm, and move in a circular pattern while transferring weight back and forth. The aim is to respond without creating resistance. No resistance = no conflict. The incoming force is neutralized. And with practice, you will learn to reduce the amount of force needed to neutralize the “attacks.”

As long as there are two opposing forces, there will be conflict. Your goal, however, is to respond to action without creating resistance. Sounds easy, right? We think we are soft and yielding in body and mind, up until the point when someone pushes us. The conflict does not vanish, but rather is neutralized. That is very different.

There is nothing mystical about doing push-hands, and it would be easy if we weren’t so loaded with tension. In fact, the effectiveness of push-hands is directly related to your ability to relax inside and to “listen.” Doing push-hands will teach you to be centered, relaxed, responsive, soft and yielding. In addition, it will help you gain an understanding of body mechanics.

Push-hands will also teach you the skills of contact:

• Connecting: both physically, and paying attention to your partner’s intention

• Following or Listening: sensing the direction of your partner’s intention or force

• Sticking: maintaining continuous, light contact with your partner

• Adhering or Yielding: responding to your partner’s force, partially by giving way, and partially controlling its direction.

The martial implications of push-hands are obvious but the movement also improves your health and relaxation. It is a serious exercise done in a relaxed manner. Push-hands allows us to experiment and, hopefully, eventually understand how Yin and Yang perform, and ultimately becomes a model for all interactions in life.

A great legend: Two famous Masters were competing at push-hands in public. Both were great fighters and both believed they were unbeatable. They stood close to each other, touching along each other’s arms. They did not move and stayed like this for a long time. The crowd watched quietly. Eventually, the two Masters stood back and bowed to each other. The competition was over, but only they knew who had won!

Are you ready to give it a try? Save the date: January 4, 2020 at 9:30 am when Balanced Life Tai Chi will present a 90-minute Push-Hands class (after coffee and donuts). Class will be limited to 12 participants. Watch our website for more information in the next couple of weeks!

The History of Tai Chi

Children and adults alike love stories, be they true accounts, fables or folklore. When it comes to the history of Tai Chi, there are so many different stories that it is literally impossible to separate fact from fiction. Let’s take a look at a few interpretations of the story of the legendary individual many believe was there at the very beginning.

Most believe Tai Chi originated more than 2,000 years ago in China, as a form of qigong, which has its roots in traditional Chinese medicine. The movements were originally designed for self-defense, usually without weapons, as well as to promote inner peace and calm. Tai Chi training, as well as knowledge, was passed from Master to student, which not only created distinct lineages, but many unique methods as well.

The essential principles of Tai Chi are based on ancient Taoism (also spelled Daoism), which stresses the natural balance and harmony in all things. Tai Chi has also been interpreted and influenced by different leaders and philosophies, including Buddhist and Confucian.

Now, let’s look at some theories regarding how and when it began. Even though some authorities claim Tai Chi started around 2,500 years ago, the first reference to Tai Chi can be found in the Book of Changes over 3,000 years ago, during the Zhou Dynasty (1100-1221 BC). Other accounts date the origins of Tai Chi to the 8th century. Others, the 12th. And still others, the 15th.

I think you get the point.

Chang San-Feng (various spellings exist) was a legendary character from the 12th (or perhaps the 13th or 15th) century, who is frequently given credit for having created what we currently think of as Tai Chi. Many say he was a Taoist priest, although according to The Harvard Medical School Guide to Tai Chi, he was a Shaolin Monk who decided to leave the monastery to become a Taoist hermit. David-Dorian Ross, in The Essentials of Tai Chi and Qigong, presents yet another lineage story, positing that Chang went into the Wudang mountains to study the philosophy of Yin and Yang with the monks in the Wudang Temple.

According to one legend, Chang observed five animals (a tiger, dragon, leopard, snake and a crane) and determined that the snake and crane were the ones most likely to overcome strong, unyielding opponents. According to other accounts, Chang observed only a snake and a crane as they were fighting. Regardless, based on his observations, Chang, along with the monks, are said to have developed a set of exercises that imitated the movements of the animals. Chang also added some key philosophical concepts, plus flexibility and suppleness, to the inchoate system, including the core philosophy that the forces of Yin and Yang must be in balance.

Keep in mind that the history of Tai Chi also includes an interweaving of Chinese martial arts, healing arts and philosophy, as well as science and evidenced-based biomedicine. But regardless of how it began, the last fifty years have witnessed Tai Chi expanding into the West, where it is now taught in hospitals, sports clubs, colleges and community centers.

If you haven’t tried a Tai Chi class yet, please take a moment to check out our schedule of classes. We are also offering drop-in classes for current students, as well as those who would like to give Tai Chi a try!

What is the Right Way to Breathe When Doing Tai Chi?

Students often ask me when they should breathe while doing Tai Chi. My off-the-cuff answer is “whenever you need air.”

I’m certain other instructors get this question, and while holding your breath when doing Tai Chi is not a good idea, there is no single answer to this question, nor is there agreement as to how breathing is best integrated into form.

Some instructors believe breathing patterns should be very specific. Others prescribe breathing with intention, and go as far as to teach new students how to breathe while seated. A major problem with this approach is that breathing will vary depending on the type of form you are practicing, and for what purpose. At times, your breathing will be slow and deep. At other times, it will be fast and short. Individuals also have different lung capacities, and we all move at different speeds.

To further complicate matters, your breathing will usually change from the first form of class to your last form of the session.

Trying to breathe in a specific manner or pattern will make your breathing forced or contrived. In addition, holding your breath will likely result in anxiety and stress. The bottom line is that too much focus on the breath will take away the purpose of the form, which is to relax and return your body to harmony or equilibrium. Your breathing will improve by learning and practicing form, therefore, it is not necessary to focus too much on proper breathing.

That said, consider the dynamics of breathing and energy. When you inhale, you store energy. When you exhale, you deliver the energy or force.

Think about the Sun movement of Open and Close, or inhale and exhale.

Hands apart—inhale

Hands together—exhale

Additionally, when you move your hands up, you inhale and store energy. And when you bring them down, you deliver energy.

When in doubt over whether to inhale or exhale, focus instead on practicing the form correctly and following the essential Tai Chi principles. This will help you relax and allow your body to breathe naturally.

Using Dr. Lam’s Dan Tian Breathing Method, you expand your lower abdominal area when inhaling. And when exhaling, you contract the pelvic and lower abdominal muscles. This method facilitates sinking qi to the Dan Tian and improves internal energy by enhancing qi power. Dan Tian breathing can be incorporated into all qigong and Tai Chi.

Here are some very general breathing guidelines to keep in mind while practicing:

• Exhale until you need to inhale.

• Exhalation should be slightly longer than inhalation.

• Keep your tongue in contact with the roof of your mouth by saying “la” while practicing.

• Breathe through your nose (unless you have nasal congestion) and don’t pause between the inhalation and exhalation.

• Inhale to store energy while moving your hands apart, and exhale to delivery energy while moving your hands together.

• Inhale when your hands are raised, and exhale when the hands move down.

You must learn to feel and sense your breath before you can manipulate it. For now, just relax and breathe naturally. Follow the guidelines above and the essential Tai Chi principles. Happy Breathing!

Be sure the check out our new drop-in classes held in Minnetonka (near Ridgedale) on Friday afternoons in November and December. Drop-in before or after your holiday shopping to relax and renew. Learn more here.

Finding the Right Tai Chi Instructor - Part II

In a previous blog, we discussed finding the right Tai Chi instructor. We focused on your goals, interests and location. Now that you have an idea of the type of class you are looking for, let’s look at the instructor; the person who can make the biggest difference between a good experience and a not-so-good one.

Before you register for a Tai Chi class, see if you can talk to the instructor and/or a few of his/her students. If you can, here are some guidelines to help determine whether or not they are a good “fit.”

Is it Tai Chi?: That’s right. This is the first question you should answer. Is what they are teaching really Tai Chi? Or is it a hybrid? Or a made-up form? Unfortunately, those classes are out there!

Training and Teaching: Certifications don’t guarantee an instructor’s competence, but you should ask about certification. What organization(s) are they certified though? How long have they been teaching? Keep in mind, the instructor does not have to be a Tai Chi Master in order for you to learn and have a good experience.

As you observe or participate in class, ask yourself if the instructor can teach. Sadly, some highly-skilled Tai Chi practitioners can’t. Are they teaching you fundamentals and principles? Try to determine if they are teaching the form, or if students are simply following along. This is extremely important!

In addition, do they adapt their instruction to participants’ learning styles and the pace of the class? If a student has a problem, does the instructor dismiss or ignore it, or do they suggest a modification? Are they teaching things out of their students’ comfort zones? Also, keep in mind that physical contact with students should be very limited during instruction or correction. Some organizations actually forbid physical contact.

Awareness: Does the instructor have a finger on the pulse of the class? Do they actually listen and encourage feedback, or do they talk more than they teach? Do you get the feeling that they genuinely care or do they seem bored and perhaps just going through the motions?

Personality: When they receive questions, do they answer honestly and respectfully? Do they seem sincere? Does the instructor inspire students with their experience? Their enthusiasm? Their confidence? How about kindness and a sense of humor? Is the instructor critical? Do they physically or verbally abuse students? If so, run for the hills! You may also want to report this behavior to the sponsoring facility.

Bottom Line: Ideally, you will walk out of your Tai Chi class relaxed and happy. If you don’t have a good feeling about your instructor after a few classes, it’s probably appropriate to look elsewhere, but do not give up on Tai Chi! There are many skilled and experienced Tai Chi instructors in the United States, and hopefully a few where you live. It is definitely worth your time and effort to find the instructor you feel very comfortable with on your Tai Chi journey.

Don’t settle for less!