Moving From the Dantian

We talked about the location and importance of the Dantian in an earlier blog. So you already understand that when you are centered on the Dantian, you are rooted, centered, and grounded. Movement is generated in the Dantian and expressed by the hands. The resulting body awareness eases muscle tension, while connecting the head, chest, arms, and legs for easier motion. You probably already understand that moving from the Dantian is the key to all Tai Chi forms.

But, when your instructor tells you to move from the Dantian, do you know how to go about doing that?

Of course, I am talking about the lower Dantian, just below your rib cage and above your hip bone,. The lower Dantian is considered to be the foundation of standing, breathing, and awareness of the body - also described as “like the root of the tree of life.”

Moving from the Dantian doesn’t just happen, even when you practice form frequently. It requires practice, patience, and perseverance. Muscle tension, particularly in the shoulders, is what keeps most students from using the Dantian to move.

Here are a couple of drills to assist you in this endeavor:

• Stand with your feet at least shoulder width apart (horse stance is even better), and sink your hips (kua). Make a circle with your arms in front of your abdomen and slow rotate side to side, using the abdomen, not the hips or legs.

• Do the above move with a partner holding your thighs. Your partner will be able to tell if you are moving your hips or legs.

• Sit on the edge of a chair, arms hugging yourself. Move slowly, rotating side to side from your waist only. Don’t let the movement come from your shoulders or arms. Your thighs and hips should not move on the chair. Take a peek at them, it is fairly easy to tell if they are moving.

This can be a difficult skill to learn but moving from the Dantian is what makes Tai Chi “Tai Chi”. This refinement will benefit all your movements. The Dantian stores a great amount of energy, which is why most martial artists and Tai Chi practitioners focus on it to ignite their entire body.

Here’s an experiment to try, if you like: Focus on the top of your head and have someone try to push you over. Fairly easy, isn’t it? Now, in the same stance, focus your concentration on the Dantian, and have the same person try to push you over. You will see how a simple change in attention or concentration makes a huge difference. Focusing on and moving from the Dantian will also result in more fluid and effortless movement with increased strength and power.

Tai Chi is not just lovely choreography or dance. Learning form, the Tai Chi principles, and understanding body mechanics is just the beginning. Now it’s time to take it to the next level in order to derive more of the benefits that Tai Chi has to offer.

According to renowned Tai Chi teacher Kenneth Cohen, the Dantian is “where you plant the seeds of long life and wisdom.” Sounds like a great place to put our focus on, doesn’t it?

Let's Play Tai Chi!

What you say?

Play Tai Chi?

You’re likely asking yourself, “How can I ‘play’ at something that requires my utmost concentration to maintain principles, while simultaneously keeping track of my arms, legs, hips, movements, and breathing.”

Think about it this way. When you practice Tai Chi, you perform movements you’ve learned, utilizing repetition and concentrating on energy and intent. Once you understand and are reasonably comfortable with the postures and principles, you can elevate your Tai Chi from a physical exercise to one in which you allow your spirit to play.

When you “play Tai Chi,” you begin to perform the form’s dance-like movement in a more nonchalant manner. This can be accomplished by incorporating the following principles:

• Letting your body move in a loose, open, and flowing manner

• Letting the movements “flow through you” while enjoying the physical pleasure of letting go

• Not following rules as to how fast or slow you play form, but rather letting your form follow your breathing

• Not holding your breath or forcing yourself to breathe

• Not following rules regarding how high or low your stance should be

In general, we don’t want to get hung up on doing things perfectly or refining the movements. Play is a time to enjoy the beautiful, slow, dance-like movements, while letting go of the tension and appreciating the flow of qi. Of course, the fact that we are “playing” does not mean doing form should cause discomfort or injury.

If you follow your feelings, you may experience a pleasant and relaxed, almost trance-like state. It’s not unusual to feel a bit anxious about losing control the first few times you try playing, but don’t let your emotions take charge. Stay calm and realize that this is meaningful play that will take your inner skill to a new level. But if you feel uncomfortable or out of control, just stop and move to an ending posture.

When you concentrate on the movements during practice, this prevents you from thinking about other, more stressful aspects of life. The complex movements in Tai Chi take over your consciousness, out-competing troubling thoughts, thus reducing stress. By diverting troubling thoughts, emotions are regulated and stress is lowered.

Refining your Tai Chi practice is a lifelong endeavor. But playing Tai Chi, is also worthwhile, although the benefits may be a bit different. Right now we are all missing the energy and emotion regulation of group practices, however, this is not the time to stop doing Tai Chi or Qigong.

Playing is something you can do solo, so this is a great time to give it a try.

World Tai Chi and Qigong Day 2020

One World….One Breath

Typically held the last Saturday in April, World Tai Chi and Qigong Day (WTCQD) educates millions worldwide about the benefits of Tai Chi and Qigong. Over the last two decades, this phenomenon has grown, and now spans six continents, creating a “worldwide wave of Tai Chi and Qigong." People from all fifty states and over eighty nations come together to “wrap the world” in a global Tai Chi and Qigong vision and movement, which has as its primary mission, global and personal, health and healing.

As you might expect, now, when the world needs it most, WTCQD has postponed until the last Saturday in May. However, public health education programs to Boost Immunity will run from April 25 through May 30, in order to offer humanity methods of stress management.

Past celebrations have taken place throughout the world and included such landmarks as the United Nations Building and the Nobel Peace Center. We can’t congregate in large groups this year, but everyone is encouraged to do Tai Chi and/or Qigong at 10 a.m. local time. It can be in a public space if you can ensure social distancing, otherwise your backyard or even your home will work.

The event begins in New Zealand, then spreads across Australia, Asia, Europe, Africa and North and South America. The final event takes place in Hawaii, nearly a day later. And while we are in different time zones, we are connected by, and all part of, the web of life: One World. One Breath.

The first Tai Chi Day was held in 1998, in Kansas City, MO by the Kansas City Tai Chi Club. Nearly two hundred people attended, and it grew over the next several years into a national, then international, event. WTCQD was founded by Bill Douglas and Angela Wong Douglas in 2011, with millions of people from sixty-five nations attending. Over half the states in the US, as well by several nations, have now officially proclaimed the last Saturday in April as WTCQD.

WTCQD educates the world about medical research being done on the health benefits of Tai Chi and Qigong, as well as the increasing use of Traditional Chinese Medicine in business, education, healthcare, and penal and drug rehabilitation. In fact, WTCQD inspired what is now known as World Healing Day.

Even though WTCQD is currently planned for May 30th, that is of course subject to change. Keep an eye on the website for updates, as well as for resources and news. You can even order your own WTCQD t-shirt.

So tune in to the worldwide wave of qi and consciousness. Let’s play Tai Chi and/or Qigong on April 25th at 10 a.m., wherever you are!

Tai Chi as a Martial Art - Part III

As we discussed in Tai Chi as a Martial Art - Parts I and II - the ultimate purpose of Tai Chi as a martial art is total control of your opponent. It then makes sense that martial students are usually taught their primary goal is to affect the opponent’s center of gravity immediately upon contact. The idea is to break your attacker quickly in order to end the fight. In martial practice, it is easy to see why chances of injury are higher than Tai Chi for health.

As we also discussed previously, many senior Tai Chi Masters feel there is no difference between Tai Chi for health and Tai Chi for self-defense or fighting. Form teaches how to move the body to gain power and speed without thinking. Learning structure, alignment, breathing, movement, and internal workings are the same for health and self-defense; and will make a huge difference in the quality of practice and benefits derived.

Let’s look at some of the principles relating to Tai Chi fighting:

• Never meet force with force. Always yield to an attack.

• Do not allow your opponent to escape.

• Look for exposed areas where a strike would be effective.

• Use your opponent’s incoming force to unbalance him/her and stick to him/her.

• Turn your waist and deflect your opponent either past you or off to the side.

• Direct your power upwards to knock your opponent over by uprooting.

• Always protect your center (face, heart, groin, Dantian).

• Always look in each and every direction for what may be coming: front, back, above, below, diagonally, etc.

• Use soft to neutralize hard.

• Use your opponent’s force to attack back.

Martial training takes place in either close, medium, or long range, as well as everything in between., Pushes are more common than punches. Kicks are usually to the legs and lower torso, rarely higher than the hip. Fingers, fists, palms, sides of hands, wrists, forearms, elbows, shoulders, back, hips, knees, and feet are commonly used to strike eyes, throat, heart, and groin. Advanced practitioners may also strike other acupressure points.

Joint traps, locks, and breaks are also used. Strikes could push an opponent backward or be focused in such a way as to lift the opponent off the ground, breaking their center of gravity. Strikes could also terminate the force within the person’s body with the intention of causing internal damage.

Practice frequently includes ward-off (more extreme than usual), roll-back, press, push, and elbow, shoulder, and knee strikes. Push-hands is thought to be one of the most balanced self-defense training methods when it happens at a subconscious level. It is a whole body workout consisting of weight and power changing. In this extreme version of push-hands, the push is regarded as a striking attack and may be accompanied by a grab of the wrist or the arm.

In what I will refer to as extreme martial training, students are taught to fight at a “reflexive”, or subconscious level, instantly without thinking. Some feel this is the only way to fight, otherwise, a good fighter would be in your face before you could “blink”. Attacking and continuing to attack before your opponent knows what hit him is recommended. Also using a short distance, such as one inch from the neck, with enough power from that small distance to kill, if necessary.

As you can imagine, extreme martial training is not for everyone. Some students do, however, want to learn how to protect themselves and their families. Others just want to understand the applications behind the moves. There are instructors and/or schools who do provide training at the different levels. The search for finding the right martial instructor is important. Review some of the criteria and suggestions for finding an instructor in previous blogs.

Tai Chi fighting is rarely as brutal as depicted in the movie “Man of Tai Chi”. Traditional schools emphasize that one is to show wude - a word meaning martial virtue and/or heroism - by protecting the defenseless and showing mercy to one’s opponents.

I hope this answers some of the questions about the martial aspects of Tai Chi. As you see, Tai Chi can be a beautiful, gentle health exercise, a effective self-defense martial art, or at the other end of the spectrum, one that causes serious or fatal injury. Choose wisely.

Can Tai Chi Improve Your Sleep?

Approximately 58% of people over 59 report difficulty falling asleep at least a few nights per week. Of those with sleep problems, 85% don’t seek treatment. Poor or inadequate sleep can be detrimental to one’s health, vitality,and the resilience needed to function properly every day. People who don’t sleep well tend to be sicker, are at a higher risk for falls, plus there seems to be a correlation between sleep deprivation and earlier death.

What causes loss of sleep? Stress/anxiety, side effects of medications, poor sleep hygiene, sleep apnea and much more.

Many articles and experts explain good sleep hygiene. However, it doesn’t necessarily work for everyone. Sleep medications come with a lot of unpleasant, and sometimes dangerous, side effects: drowsiness, memory disruptions, risks of falls, and dependency. Cognitive behavioral therapy works for many, but may not be accessible or desirable for everyone.

According to Chinese medicine, both insomnia and sleepless nights are a product of an imbalance between yin and yang or “broken energy force” - what we call qi. Not everyone agrees with this explanation, however, it is rarely doubted that Tai Chi has the ability to promote good quality sleep by releasing physical and mental tension, which decreases anxiety and depression. Relaxing your muscles, as well as your mind and emotions, may also reduce pain, which is another cause for restless sleep.

In a UCLA study published in the July 2008 issue of the scientific journal Sleep, the researchers determined that the group who performed Tai Chi (compared to those who took classes on healthy lifestyles, including sleep hygiene) had a significant improvement in the quality of their sleep, took less time to fall asleep, awakened less, slept longer, and felt better rested.

A clinical trial compared Tai Chi with low-impact exercise. The researchers found that the group who performed Tai Chi were able, on average, to get to sleep 18 minutes faster than they did at the beginning of the study. As well, they slept an average of 48 minutes more per night.

Research in the Clinical Interventions in Aging reported that even older adults with cognitive impairment and frequent sleep disturbances, improved their sleep when they incorporated Tai Chi into their lives.

A metanalysis in the 2013 Journal of Sleep Disorders indicated that Tai Chi significantly improved sleep quality for healthy patients and those with chronic health conditions. Their physical performance and psychological well being improved compared with the control group. Along with better sleep, came a reduction in pain. This analysis also included people from different countries. Researchers concluded that Tai Chi should be considered an alternative behavioral therapy for the treatment of insomnia. Tai Chi may act in a similar way to cognitive behavioral therapy in that it allows the patient to have a better mind-body connection.

Tai Chi can be practiced at any time of the day or evening and is an effective way to create relaxed readiness for a good night’s sleep. Tai Chi or qigong will slow your heart rate, ease tension, and allow emotions to rise and fall without holding on to them, as you empty and clear your mind.

If practicing before bed, do so in a quiet, cool, somewhat dark room, which is ideal for sleeping. You don’t need to do the entire form. Bedtime practice can be as simple as “gathering qi” or even just abdominal breathing slowly as you focus on the air coming in through your nose and out through your mouth.

Tai Chi does require some discipline and perseverance in order to achieve the desired outcome. As with other behavioral therapies,Tai Chi may have profound salutogenic effects on sleep quality. However, these effects only come with consistent practice.

Isn’t it worth your time for enjoy a better night’s sleep?

Tai Chi as a Fighting Art - Part II

As we discussed in Part I of this blog, it is important to identify your goal is when pursuing martial arts training. Learning the martial side of Tai Chi is challenging and requires a great deal of training. In addition, there is risk of injury.

The ultimate goal of Tai Chi as a martial (or fighting) art is total control of your opponent, and while this can be done without injuring them, it requires a high level of skill. With faster styles (such as Chen) the risk of injury is higher. However, slower styles (such as Sun) require modification and different types of training to be effective as a fighting form. Without modification, a slow style will not allow you to react quickly enough to protect yourself. For this reason, many martial practitioners claim Tai Chi forms are useless for “street fighting.”

So why do we learn form if we are interested in the martial aspects of Tai Chi?

Form activates and moves qi through the body’s channels and meridians. It teaches us to generate internal power without thinking. Form also teaches movement, alignment/placement, and body and mind control. In other words, we use form to learn how to best control ourselves, as well as our opponent.

The martial aspect of Tai Chi relies heavily on the practitioner’s sensitivity to the opponent’s movements and center of gravity to dictate the appropriate response. Therefore, Tai Chi, as a form of self-defense, is the test of a practitioner’s understanding of the system. For example, the response to an outside force; yielding, and sticking to an incoming attack, rather than meeting it with force.

A qualified instructor will teach, test, and refine the postures and internal aspects of Tai Chi to ensure power is present. Students are usually taught defense or neutralizing skills prior to learning offensive skills. Most students new to the martial aspect of Tai Chi will naturally tense up, so until you understand and are proficient in form, you should not attempt to learn the martial aspects, particularly the offensive attacks. That said, one should be aware of moves conducive to the martial aspects of Tai Chi. which include ward-off, roll-back, press, push, and push hands. And as always, it is important to follow the essential Tai Chi principles (outward movement, inward movement, and body structure/alignment) when practicing.

We’ll explore offensive and defensive aspects of Tai Chi in the upcoming Tai Chi as a Fighting Art III blog.

Practicing Tai Chi to Decrease Anxiety

People experience anxiety as the pressure and stressors of life trigger stress responses in the body. We tend to think of anxiety as a negative, but the National Institute of Mental Health regards anxiety as a normal reaction to stress, and concludes it can actually be beneficial in some situations. Which is a good thing, because people globally are experiencing anxiety at previously-levels. The current state of the coronavirus pandemic is just one example.

When anxiety becomes chronic or excessive, it can create both emotional and physical problems. The body’s natural stress response is not designed to maintain the energy required to deal with constant anxiety, and subsequently, the immune system begins to break down. Anxiety is further complicated by the fact that you can’t control many of the stressors in your life. And yes, that includes other people.

So how do we control our anxiety during these extremely stressful times? Well, there are several ways, including medications and exercise. Medication may come with unwanted side effects and may ultimately mask, instead of manage, anxiety. In addition, older adults may be more susceptible to these adverse side effects.

Fortunately, people of all ages choose exercise. Aerobic exercise has long been an accepted method of managing stress-related anxiety. Recently, non-aerobic exercise, such as Tai Chi, is gaining headway into mainstream practice. Studies have found Tai Chi and aerobic exercise both result in decreased tension and anxiety, and can even be more effective than cognitive behavioral therapy. However, because Tai Chi includes a mindfulness component, meditation, and focused breathing, patients tend to experience greater benefits than with aerobic exercise.

Tai Chi has global benefits on the body, mind, and spirit, as demonstrated by a growing body of clinical research. Its slow, meditative movements require a high level of concentration, which in turn encourage a profound calm. With regular practice, this calm state becomes part of the practitioner, reducing their anxiety and allowing them to cope in a calm and peaceful manner.

Breathing is a vital component in Tai Chi, but slowing down and paying attention to your breath is not just something your Tai Chi instructor endlessly repeats during class. Focusing on your breath activates several brain regions linked to emotion, attention, and body awareness. Paced breathing also uses neural networks beyond the brain stem, which regulate our response to anxiety.

According to a 2019 study conducted by the Feinstein Institute for Medical Research, breathing affects brain regions more widely than previously thought. Activity in the networks of brain structure suggest that quick breathing may trigger feelings like anxiety, but when study participants tracked their breath, they activated the region of the brain responsible for moment-to-moment awareness.

Breathing, concentration, and meditative movements are the foundations of Tai Chi, so it’s easy to understand why Tai Chi is an effective therapy for anxiety, especially with consistent practice. Exercising your “mental muscle” prevents cyclical, negative thoughts, and allows practitioners to better move on and address stressful situations in a forward-thinking fashion.

Of course, Tai Chi and aerobic exercise can both be used in conjunction with pharmacologic treatments, especially in situations where medications don’t achieve remission or reduction in symptoms.

Practicing at 2-3 times a week is the key to successfully using Tai Chi to combat anxiety. It is not a one-time deal! It is important to make Tai Chi part of your way of life to alleviate and manage the anxiety that has become almost unavoidable.

Your Immune System on Tai Chi

Your immune system protects you against millions of harmful, invading bacteria, microbes, viruses, toxins, and parasites.

But when your immune system weakens or breaks down, disease has an opportunity.

Harvard Health Newsletter (June 2007) states that fighting off disease is a “young person’s game.” As we age, our immune system begins to lose its efficacy. To make matters worse, our immune systems don’t respond as vigorously to vaccines as we get older.

Luckily, evidence indicates that, in addition to improving your health, Tai Chi may also enhance your immune system.

One way it accomplishes this is by bolstering your lymphatic system. The lymphatic system is the part of the immune system assigned to fight infections. But when lymph gets backed up and doesn’t flow properly, waste is not drained from cells, and bacteria and other invaders are not filtered and destroyed, Subsequently, disease may result. Lack of exercise is one of the major reasons why the lymphatic system doesn’t operate efficiently, leading to a compromised immune system. Numerous studies have been conducted regarding Tai Chi’s ability to boost the immune system, by pumping the lymph around the body.

COVID-19 is everywhere these days, but being a virus, it doesn’t respond to antibiotics. This makes the health of your immune system even more critical. Another way that Tai Chi and qigong benefit immunity is through metarobic (slow meditative exercises) effects on oxygen saturation. Oxygen deficiency in the tissues can cause age-related decline in immunity, and also has a negative effect on T-cells necessary for mucosal defense, immunity, and fighting inflammation.

Tai Chi has been shown through research to enhance blood oxygen saturation, diffusion, and oxygen metabolism, because of the deep, controlled breathing. It has also been shown to increase T-cells, antibodies, and when practiced in conjunction with receiving a vaccine, will enhance overall immunity.

Researchers noted that Tai Chi may be particularly valuable for diseases for which there is no vaccine, such as coronavirus.

Stress, especially chronic stress, is yet another cause for immune system breakdown and propagation of disease. If you can retrain your reaction to stress by learning to relax - the essence of Tai Chi - you will strengthen and retrain your immune system by allowing the flow of qi to erode the blockages caused by stress. If you don’t have time to practice the entire form or movements, you can practice the mind-body principles (or concepts) when you are in a stressful situation.

According to a May 2011 article in Prevention, Tai Chi increases your body’s disease-fighting defenses by as much as 47% and triples the protection you get from a flu shot. They suggest trading your Vitamin C for a dose of Tai Chi to keep sick days away.

Your health is only as good as your immune system is strong. Numerous studies demonstrate Tai Chi’s positive effect on the immune system. However, Tai Chi does require practice and discipline and strengthening your immune system will not happen overnight.

On the upside, you will enjoy even greater health benefits if you continue Tai Chi for the long term.

Tai Chi as a Fighting Art - Part I

Recently, a friend of mine, who has taken some Tai Chi classes in the past, was surprised to learn that Tai Chi is a fighting art. Actually, Tai Chi can be a health, meditation, competition (wushu), and martial art. While many people are aware Tai Chi started as a fighting art, the majority of practitioners today, particularly in the United States, practice it for its physical and mental health benefits. However, there is a contingent of practitioners that regard Tai Chi as the most deadly fighting art ever invented.

A great deal of controversy surrounds Tai Chi martial versus Tai Chi health training. Should health training include martial training? Is martial training necessary? And what exactly does martial training entail?

Let’s look at some of the issues involving the martial side of Tai Chi.

In external martial arts (such as karate, taekwondo, and US Boxing), power is generated by jumping, punching, and kicking as hard as possible. Tai Chi, on the other hand, is an internal martial art. This means its power comes from the mind, not the muscle. The body remains very pliable, like a whip, and the force is generated and directed by the mind. But a distracted or disturbed mind cannot direct the force, and this is a difficult concept for most students to grasp.

The Tai Chi form appears tranquil, with prolonged, deep breathing, which allows the qi to sink to the Dantian. The cycle of energy begins, circulates, and returns to the beginning, alternating between yin and yang. Thus, the saying: “Like the Yangtze or Yellow River, endlessly flowing.” This endless circulation prevents physical exertion and, subsequently, harmful constriction or enlargement of the blood vessels.

As written in the Dao Te Ching: “The soft and pliable will defeat the hard and strong.”

Most traditional practitioners and high-level instructors believe that the aspects of both health and martial arts are equally necessary, hence, the so-called Yin and Yang of Tai Chi. When done correctly, the yin/yang balance in combat is the primary goal of martial Tai Chi training. And while some Tai Chi Masters feel martial applications are neither suitable, nor necessary for health, Sigung Clear, who trained with Wu family members, asserts there is little difference between Tai Chi for health and martial Tai Chi training. If an instructor truly understands the structure, internal workings, breathing, principles, and self-defense aspects, the quality of the student’s Tai Chi will greatly improve. If any of these criteria are absent, Tai Chi will not work for either health or self-defense.

Before you begin your search for instruction, it is imperative that you know what your goals are for learning Tai Chi. If you are interested in the martial applications, realize that you will have a higher risk of injury, and that training will be challenging. You will need to strengthen your muscles, as well as improve your flexibility, fitness, and balance. It will also be necessary for you to improve your focus, clarity of mind, and relaxation in order to build your internal strength.

How do we do that? By learning the Tai Chi form.

I’ll discuss martial applications, principles, and the form in my next post.

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, 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 Yang style Tai Chi and breathing and movement exercises from Qigong and has been described as a gentle, beautiful and flowing Qigong exercise that is very relaxing. 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.

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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