Tai Chi And/or Qigong for Sciatica Relief!

Even if they haven’t experienced it, most people have heard of sciatica. In fact, approximately 40% of adults in the United States have or have had sciatica.

The sciatic nerve is the longest nerve in the body, running from the lower back to the buttocks/glutes, down the legs, to the feet. This nerve is very sensitive and any pressure on it can cause pain and/or discomfort for people of all ages. The most common causes of sciatica are nerve compression, irritation, and/or lumbar radiculopathy with nerve root involvement. Often sciatica is felt on only one side of the body but can affect both legs, including the back. Sciatica is often described as the feeling of numbness, tingling, muscular weakness, difficulty moving or controlling the leg, electrical pulses, and/or sharp or severe pain along the sciatic nerve.

Tai Chi and Qigong have been gaining popularity because they are effective at relieving stress and a variety of other health issues, including sciatica. Sciatica symptoms are reduced or eliminated by relaxing and improving blood flow to affected areas of the lower back, buttocks, and legs. Both Qigong and Tai Chi exercises strengthen back muscles and involve a greater degree of movement than most exercises. However, movements are slow, flowing, and deliberate, without any jarring motions, bouncing, or excessive twisting which would negatively impact on the spine.

Tai Chi and Qigong’s gentle, relaxed, circular movements gently open the joints and stretch the muscles, reducing compression on the nerve roots and relieving sciatic pain. According to Traditional Chinese Medicine (TCM) blockages or stagnation of Qi energy are the cause of pain and illness in the body. Energy pathways are opened, and blockages are reduced and/or eliminated by the practice of Tai Chi and/or Qigong. Even though there are many styles and forms of Tai Chi and Qigong, they all stimulate the natural energy forces in the body, which aids the body in healing itself.

A study reported in the 2012 Regional Anesthesia and Pain Medicine Journal revealed that Tai Chi was an important part of management of chronic pain as an adaptive exercise, mind-body interaction, and meditation. Many of the positive results stem from the general health improvement, improved muscular condition and control, improved posture, and mobility. However, neither Tai Chi nor Qigong alone are cures for sciatica or chronic back pain.

Both Tai Chi and Qigong focus on:

• improved posture, balance, and alignment.

• focused and rhythmical breathing which emphasizes and encourages a relaxed body and strong, improved circulation.

• a meditative state of mind which along with the above, dissipates stress and anxiety, and helps relieve pain.

Tai Chi and Qigong practice helps to realign the vertebrae, which in turn reduces pressure on the spine. Practitioners learn to be more aware of how to move and rest in a properly aligned manner. Training the body to avoid slouching and/or rounding the shoulders and better spinal alignment reduces stress on the spine and, therefore, reduces pain caused by poor alignment. Tai Chi and Qigong movements strengthen the muscles around the spine, including the abdominals and hamstrings. The result is that they also become more flexible, which in turn improves posture and reduces back pain.

Most people are aware that stress is a factor in causing and/or exacerbating many forms of back pain. The deep, focused breathing in conjunction with Tai Chi and Qigong movements clear the mind, improve focus, and induce a sort of meditative state and stress release.

Research has shown that proprioception or “position sense” is also improved with Tai Chi. This alone helps reduce awkward, jerking movements which aggravate existing back pain and/or sciatica. A side benefit: evidence also shows Tai Chi reduces the chance of falls (or second falls) in the elderly.

Anyone with serious back pain, sprain, or a slipped or bulging disc should not attempt Tai Chi or Qigong without first speaking to a medical professional. However, both Tai Chi and Qigong can be important non-pharmacologic adjuncts to a medically directed program for alleviating difficult low back and sciatic nerve problems. They may also prevent future sciatic issues!

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The Microcosmic Orbit!

The Microcosmic Orbit is a very well known Qigong and meditative practice. It is known by many other names, such as: the “small heavenly circulation”, Self Winding Wheel of the Law,Divine Sky Circulation and Neidan, to name just a few. The classical teaching of the Microcosmic Orbit dates about five thousand years ago in China and is attributed to the Taoist Lü Dongbin. It is considered a Taoist technique for cultivating energy and an ancient Taoist form of meditation. Practitioners believe the Microcosmic Orbit meditation can control the movement of Qi energy, which nourishes the body systems as it travels through the orbit.

Microcosmic Orbit - Inhale (red) Exhale (blue)

The purpose of the practice is to create a continuous circular energetic loop between two distinct meridians: the Ren (Conception Vessel) and the Du (Governing Vessel).Qi uses the energy pathways in the body including the entire torso and head.

The orbit or circuit also includes some important points where energy may stagnate: the Tailbone gate, Dorsal gate on the back (roughly level with the heart), and the Jade pillow on the back of the head, the gate of fire on the back level with the kidneys, and the Baihui or Niwan directly on top of the head.

As you might expect, there are many different variations of the Microcosmic Orbit. Most, if not all, Microcosmic Orbit exercises or techniques are designed to purify the body physically, mentally, and spiritually They are said to also improve health and longevity. Many practitioners use the Microcosmic Orbit exercises to prepare for meditation. These exercises can be performed while sitting, standing, or even with movements of Tai Chi Chuan. Microcosmic Orbit exercises consist of deep breathing, meditation, visualization, and concentration along the circular energetic pathway.

The “orbit” starts and ends in the lower Dantian. The usual energy pathway flows down from the Dantian to the genitals, perineum, to the base of the spine, then up along the center line of the body to the crown, over the top of the head, and down the front center line of the body to the lower Dantian. Thus, it makes a full orbit (or circle). This orbit is said to purify the body’s natural essences and transforms it into Qi (energy or vitality), while nourishing the body’s organs and systems. Some of the many benefits include strengthening the immune system, increasing energy levels, and reducing the internal stress that causes physical illness.

While concentrating and visualizing,many practitioners envision a golden ball of light in the abdomen (Qi). Other practitioners use different visuals, including a traveling golden white light. Inhalation moves Qi upward (Yang) and exhalation guides it down the Yin path. The Microcosmic Orbit is interrupted by the mouth. However, the Yin and Yang pathways connect when the tip of the tongue touches the roof of the mouth. Of note: According to Bill Douglas, author of The Complete Idiot’s Guide to Tai Chi & Qigong, when the tongue touches the roof of the mouth, the throat canal narrows. Breaths become more gradual and longer.

Wikipedia states that before beginning the orbit, students are often encouraged to practice Tai Chi or some other exercise as a means of building energy prior to starting. It is sometimes said that if one performs the microcosmic orbit without preparation, it can induce a strain on the nervous system and deplete energy. Not everyone (not surprisingly) agrees.

Some practitioners take issue with this, stating that unless your body is capable, you can’t and should not try direct Qi flow with your mind. They feel that it is imperative to get good instruction and then “practice hard enough to change your body, so that it offers the conditions for the circulation to happen”. Willpower or concentration won’t do it. As well, there are practitioners who feel that Tai Chi is not enough preparation for Microcosmic Orbit stating that it requires changing the body through regular, committed practice first.

Like everything in today’s world, there is never a shortage of differing opinions. While there are those practitioners who feel that it is necessary to learn with a Master, others have found simple practices that are quite lovely. It’s not hard to find practitioners who believe that this is something you can do and learn on your own - albeit with practice and some simple instruction.

My personal experience: I learned the Microcosmic Orbit from my first Tai Chi Master (while learning Chen) in the mid to late 80s. He didn’t use the term, but it was definitely a standing Qigong using the visual of a gold light orbiting through the energetic loop. We did the orbit in class for 10-15 minutes prior to doing form. I found it a very worthwhile experience.Unfortunately, the later Masters I studied with never mentioned the Microcosmic Orbit. However, I have learned other beneficial Qigong practices through my current one.

So, here’s my opinion: You have nothing to lose by trying it on your own. There is always an option to seek out a master practitioner if you wish to proceed on a deeper level at some point!

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What is Wing Chun?

Wing Chun is a unique Kung Fu fighting martial art that specializes in close-combat with a focus on taking out your opponent as soon as possible. Even though as martial arts go, it is very young, it has grown quickly in popularity because of it is practicality and the fact that it can be learned in a relative short period of time (see notes at the end of this blog). The techniques focus on fundamentals and timing, instead of strength and speed. Therefore, people of all sizes, shapes, and athletic ability can practice Wing Chun.

Like many martial arts, the history of Wing Chun is not definitive. Many believe that Wing Chun's history is a mix of fact and fiction. This may be due to it’s early secrecy and methods that were passed from Master to student. The student was a type of apprentice and training often took place in the Master’s home. However, most historians believe that Wing Chun was developed in southern China, approximately 300 years ago. Legend states that it was created by the Ng Mui, a Buddhist nun and master of Shaolin Kung Fu.

There are many different Wing Chun lineages, branches, forms, and schools. There is no “pure” Wing Chun form, although some similarities can usually be found. You may have seen Bruce Lee or other Masters or practitioners in movies, on television, or on YouTube performing Wing Chun, and wondered what martial art it was.

Surprising to some, Wing Chun is considered a soft martial art. Practitioners train physically and mentally. They use breathing and force to develop Qi in a relaxed manner. The aim is to maintain flexibility and softness, while at the same time keeping the strength to fight back. Wing Chun utilizes striking and "sticking" (controlling) and specializes in close-range combat.

Stances in Wing Chun are relatively high and narrow. The elbows are kept close to the body with hands usually vertical across the centerline. This is not only protective but also allows the practitioner to quickly negotiate blocks and fast blows to the vital striking points; namely the neck, chest, abdomen, and groin. Depending on the lineage of the form, shifting or turning is done on the heels, balls, or middle of the foot. High kicks are discouraged by some Wing Chun styles because of the risk of counter-attacks to the groin.

Key Principles include:

• Always protect your center (centerline principle) and angle your body away from your opponent.

• Turn your opponent's body and strength against him.

• Use deflection for defense and straight line when attacking.

• Stay glued to the opponent's forearms which provides more information than their eyes.

• When met with a greater opposing force, give in and restructure your movements.

• Follow your opponent if he retreats, keep up the pressure, and don’t allow him to make a new plan of attack.

• Use your speed and your body mass instead of your punching force.

Consistent practice of Wing Chun builds a high degree of physical fitness, mental focus, sensitivity, balance, endurance, relaxation, and coordination. Structure is emphasized. Wing Chun is said to be “sneaky” because during training you assume that you are being violently attacked or assaulted at high speed without warning. In other words, it defends and attacks at the same time. Hits come without warning, from any position. Therefore, practitioners are trained to exhibit a strong reflex response in order to interrupt the attack/assault, get the attacker off balance, and fight on their terms. They don’t stop until the attack/assault has ended!

Most viewers do not find Wing Chun visually pleasing, like many other martial arts forms. For example, Tai Chi forms. Wing Chun can actually be quite brutal!

And lest some readers get really excited because it can be learned in a “relatively short period of time”, this usually means two to three years of consistent practice. Of course, to “master” Wing Chun, the time period is much longer.

It bears repeating, like all martial arts, Wing Chun takes regular practice and commitment!

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Important Health Benefits of Qigong!

Qigong is an ancient Chinese practice based on Traditional Chinese Medicine (TCM) that has been around for about 4,000 years. According to TCM, illness is a result of stagnant or blocked energy flow(what we know as “Qi”). In fact, the literal translation of Qigong is “to work with Qi.” Qigong uses a combination of stances, movements, sound, meditation, and breathing patterns to restore and promote the healthy Qi flow. Once the Qi flow is strong, the body can begin it’s healing process.

There are many different styles, schools, and methods of Qigong. The movements and postures are not designed to burn calories or increase your heart rate. Qigong is a martial art that helps your circulation, balance, posture and alignment. Even though Qigong is great for the young, the old, beginners, and people with health conditions, elite athletes will also benefit as they improve their balance and muscle control.

Qigong is low impact, the stress on the joints and muscles is minimal. However, your core, glutes, back, and leg muscles will also get a workout. Qigong will improve your flexibility and your body weight and movements will help you to build strength.

According to Cleveland Clinic, Integrative Medicine Specialist Yufang Lin, MD, Qigong can reduce stress while helping you to achieve optimal body function. Dr. Lin sites studies showing that Qigong improves balance, reduces the symptoms of depression, decreases anxiety, as well as having positive effects on cardiovascular and bone health. Other studies site decreased blood pressure and cholesterol.

One study mentioned by Dr. Lin, showed that after practicing Qigong for four months, 64 people with chronic fatigue disorder noticed better mental functioning and less fatigue. A little note: the increase was found in people who practiced it regularly and consistently. According to Dr. Lin,several studies found that Qigong had a noticeable impact on immune functioning. Because of the pandemic, we have come to appreciate the importance of having a strong immune system.

Unfortunately, most studies done on Qigong haven’t been high quality. Here are several:

• In a 2016 review, researchers found evidence that Baduanjin (a popular type of Qigong) can improve balance, blood pressure, heart rate, hand grip strength, and flexibility of the torso.

• A 2017 review and meta-analysis of 22 studies (1,200 participants) on the benefits of Qigong (and Tai Chi)for cancer survivors found correlations with improved depression, fatigue, and sleep difficulties. Qigong may help improve mental health because it activates the parasympathetic nervous system, which induces rest and relaxation.

• A study from 2019  involved 72 office workers with low back pain. Half practiced 6 weeks of Qigong while the other half did not. The Qigong participants reported reduced low back pain. Another 2019 study showed that Qigong offers pain relief, however, the authors felt that more research is necessary.

• A 2020 paper demonstrated that several Qigong breathing techniques may strengthen respiratory muscles, improve the immune system, and reduce stress and inflammation. It may also be a viable complementary therapy for older adults who aim to reduce their risk of developing COVID-19.

Best of all, Qigong requires no special training or equipment, very little space, and 10 minutes a day is enough time to reap some of the amazing health benefits. Plus, Qigong’s slow, purposeful movements are easy for most people and can be easily modified. In fact, many Qigong movements can be done in a chair or even a bed.

Really, there is no excuse for not giving it a try! So stand up, or just get comfortable in a chair, and get started today!

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How and Why to Practice Horse Stance!

Horse Stance (also know as Horse-Riding Stance) is used by all martial arts. It appears in many martial arts forms and can be part of what is called Zhan Zhuang or stance training. This method evolved by Masters and Grandmasters throughout the centuries as a way for the practitioner to train his or her energy and mind. Another of the many advantages of practicing Horse Stance is developing a strong root, which is important for health but is a vital part of practicing the martial aspects of Tai Chi and other martial arts.

Many years ago, it was not uncommon for a master or instructor to have students hold the Horse Stance position for hours at a time. Thankfully, standards have relaxed quite a bit. Unfortunately, many students do not know how to negotiate a strong Horse Stance. They also don’t realize the myriad benefits of adding Horse Stance to their regular practice.

According to Grandmaster Wong Kiew Kit, “if you can persist in training the Horse-Riding Stance, you can do anything in kungfu or in life”. Most people can’t remain in Horse Stance for even half a minute. If you can correctly remain in a Horse Stance for up to two minutes, that is quite an accomplishment. According to Grandmaster Wong, you should aim for five minutes. This has to happen gradually. It may take months or even years. Don’t rush it.

Consistently practicing Horse Stance will develop and improve your internal energy. It will also provide mental clarity and improve your posture (which will help you avoid slouching). As your posture improves, so will your ability to transfer your weight as you move. This will also allow you to be quicker and more graceful in your movements. With consistent practice, a well negotiated Horse Stance will also allow the muscles in your upper body to balance out and relax.

As you tuck your pelvis under and place more weight on your pelvic floor, you will be contracting the pelvic muscles, which in turn increases their strength and tone. A toned pelvic floor will also improve your bladder control. Because your abdominal muscles are contracted, they will strengthen. Strong abdominal muscles provide a flatter stomach, more back support, and pain relief because of poor posture. Bone density will improve and you may even find that your blood pressure decreases.

Some of the many benefits of Horse Stance are strength, stability, and flexibility. One expert actually suggests doing Horse Stance while you brush your teeth twice a day because it is good for your health for the following reasons:

• It makes your legs stronger and keeps them from “withering away” as you get older.

• Having strong leg muscles helps your heart pump better at returning blood from your lower leg.

• It works the muscles in your butt

While the idea of a Horse Stance seems simple, it is a strenuous exercise which requires some persistence and dedication. It is important to ensure that your form is correct from the start through the finish.

Below are some important principles of a Classic Horse Stance:

• Stance a bit wider than shoulder width apart into what is called a basic “Wide double-weighted stance”. Some experts say 1 1/2 times wider than your normal shoulder-width. Other experts suggest double your normal shoulder-width.

• Outside edges of your feet are parallel to each other.

• Breathing is controlled, but natural and gentle.

• Mouth slightly open.

• Look straight in front of you as you keep your torso straight.

• Eyes can be open or partially or fully (but gently) closed.

• Head is aligned, neck is lengthened in the back and your chin tucks slightly in.

• Upper body stays relaxed.

• Weight is evenly distributed between the feet.

• Lower your body but stay within your comfort zone. Thighs at a 45 degree bend is fine. As your muscles get stronger, you can lower your stance, but no further than the point where your thighs are parallel to the ground with your knees flexed (but not extended beyond you feet). You should be able to see your toes. IMPORTANT NOTE: IT IS BETTER TO HAVE A HIGHER CORRECT STANCE THAN TO LOWER YOUR BODY TO THE POINT WHERE PROPER POSTURE DETERIORATES.

• Keep lower back relaxed, with sacrum area slightly tucked so that the base of the spine is in line with the top of the spine. Shoulders are over the hips.

• Do not lean forward! Work with gravity, not against it.

• Grandmaster Wong suggests keeping your fists firmly at your waist.

• Options: arms relaxed at your side; arms extended as if hugging a tree with fingertips several inches apart but facing each other; punching in front of you.

Grandmaster Wong cautions that the most serious mistake is when the practitioner thinks they are relaxed, when they are actually tense. Another serious mistake is not having their stance upright.

Okay, so now it’s time to get serious and start practicing your Horse Stance. How do you start?

Grandmaster Wong suggests that at your first “training session” you sit in your Horse Stance for 10 slow, relaxed, controlled breaths. Do the same for the next two sessions. Add 1-2 more breaths for the next three sessions. Continue this pattern by sitting for 1-2 additional breaths for three sessions. After a few months, you will be about to sit in your Horse Stance for 15 minutes. In this way, your training will be regular and consistent, and your breathing will become longer and deeper.

Practicing once a day should be adequate. Even the goal of holding your Horse Stance for 5 minutes will yield results. Again, I can’t repeat enough: you need to practice to reap the benefits. Yes, it takes discipline! Yes, it is rigorous!

Don’t wait until New Year’s Eve to resolve to improve your energy, your mind, and your body!

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What is Baguazhang?

Baguazhang (also called Ba Gua Zhang, Bagua, Pakua Chang, Pa Kua Chang, Pa Gua Chang) is one of the three main Wudang School martial arts. Wu Tai Chi and Xingyiquan are the other two. Bagua literally means "Eight Trigram" while Zhang means "Palm." Baguazhang originally was called Zhuan Zhang, which means “Turning Palms” because of the way practitioners move in a circle while turning their palms in various ways.

Ancient Chinese used Bagua theory to analyze directions, locations, causes and effect, and natural changes in the universe. While movement is the foundation of Baguazhang, transformation is its principle. Training focuses on palm techniques and firm, usually circular, rapid stepping. In Bauguazhang the practitioner is always moving and changing, spinning, turning, and rapidly moving in curved and linear patterns. Before we look at the actual art, let’s look at its history.

Most martial arts origins were not well documented, and as we would expect, the actual origin of Baguazhang is also unclear. Many believe that Baguazhang has Buddhist origins. However, many Chinese authorities don’t accept the idea of Buddhist origins. They maintain that the Baguazhang teachers were both Taoist and Buddhist.

Most authorities do attribute Baguazhang to Dong Haichuan, originally a servant in the Imperial Palace. Dong Haichuan impressed the Emperor with his martial skills and became a Palace bodyguard. After teaching in Beijing for many years he earned patronage by the Imperial Court. However, Dong Haichuan is also believed to have learned Baguazhang in the early 19th century from Taoist and Buddhist masters in the mountains of rural China. Many of the 2nd generation teachers were Buddhist and were students of Dong Haichuan, which may have lead some to believe it was Buddhist in origin.

To confuse things even further, there is some evidence suggesting that Master Dong Meng-Lin actually taught Dong Haichuan and others Baguazhang. And if that’s not confusing enough, there is also evidence to suggest that Baguazhang is a synthesis of several pre-existing martial arts (including Taoist circle walking) that were taught and practiced where Dong Haichuan lived.

Now that we’ve examined the various views on origin, let’s look at Baguazhang as a martial art.

Baguazhang is an internal martial art. Its focus and/or emphasis is on the connection between the calm and peaceful mind and the smooth, slow external movements. The goal is to improve health by effectively using one’s energy to improve their life and balance. Meditation is also at its core. The constant turning and spinning movements stimulate the joints and muscles not normally exercised. Baquazhang’s movements also stimulate acupuncture points by compressing and relaxing the muscles around them. This loosens stagnant energy and allows Qi to circulate smoothly.

Baguazhang is also great for improving coordination, agility, flexibility, leg and arm strength, fitness, posture, reflexes, stamina, and power. At the same time, the central nervous system is stimulated which helps to lower blood pressure, relieve stress, strengthen the immune system, enhances elimination of wastes and the circulation of blood, and channels the flow of Qi through the body's meridians.

In Baguazhang, the entire body is moved as its movements coil and uncoil. Numerous open palm hand techniques along with dynamic footwork are used. Energy is drawn from the center of the abdomen (Dantian) in order to negotiate rapid-fire movements. Force is also built up by the circular stepping pattern which then allows the practitioner to maneuver quickly. This“circle walking” or stepping is both rooted and powerful. Practitioners walk around the edge of a circle while practicing their forms, stances and evasive circular footwork. The practitioner then steps easily and quickly around a circle, inside of the circle, then around two, three, five, up to nine circles or poles, “flying” between the Eight Trigrams. As you can imagine, moving around in a circle, while constantly twisting and spiraling, is very challenging. So is training to move in a snakelike way. At the same time, one must be flexible and fluid in order to move quickly from any posture.

From a martial aspect, Baguazhang is not a hard style. It teaches practitioners how to use an opponent’s aggressiveness and energy against him or her. Rotating, turning, and twisting the body is quite useful for fighting at any distance. However, fighting is more effective when close to your opponent. The size of the circle walking spiral leads the way to get inside the opponent. The secret of Baguazhang fighting lies in the powerful spiral movements which takes the opponent in. During this circular walking, the practitioner is working hard to acquire the timing and the power needed to launch a powerful attack when ready.

Common martial techniques include hand strikes, kicks, joint locks, and throws. Many Baguazhang schools also teach students how to use a wide variety of martial arts weapons. Baguazhang weapons are short, pointed, and handled in pairs, so as not to interfere with the twisting movements.

There are many branches, sub-branches, forms, techniques, and styles of Baguazhang that are often quite different. However, all have circle walking, spiraling movements, and certain methods and techniques in common. In addition to self-defense training, schools may also teach aspects of Qigong, meditation, and controlled breathing.

Baguazhang is well known for its “highly evasive footwork, powerful palm strikes and snake-like body movements”. Is it any wonder that it is considered one of the most fascinating Chinese fighting arts in the world?

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the Three Dantians - Where they are and What they do!

Have you ever practiced Tai Chi or Qigong, (or even Reiki), then you probably heard a reference to the Dantian. Although the most common spelling is dantian/Dantian, it has been spelled dantien, dan tian, and dan tien. Traditionally Dantian is translated as "Cinnabar Field," or "Elixir Field."

Even though there are three Dantians, when people talk about the“Dantian”, they are usually referring to the lower Dantian. Most people (even students and some practitioners) are only aware of the lower Dantian!

The concept of Dantian has roots in Taoist and Buddhist tradition and relates to higher levels of consciousness. The three Dantians are considered the Treasures of the Body. According to Traditional Chinese Medicine, the Dantians are three powerful energy centers where energy is gathered, stored, and transformed into life energy in the body. Each Dantian has a different energy which serves a different purpose even though they are connected as a single concept. The size of your Dantians depend on how much effort you build trying to cultivate them and your energy.

Energy moves through the body from the lower to the middle to the upper Dantian. When we practice, we build energy in the lower Dantian. Any surplus in the lower Dantian expands up to the middle Dantian to support our health, organs, blood, and respiration. Any surplus once our good health is achieved positively impacts your thinking and emotions. Now the surplus moves to the upper Dantian in order to replenish what is missing, often the ability to concentrate or focus. Basically, the energy keeps you from being overun by emotions and thoughts, and rids you of “monkey mind”.

Let’s start from the body up - in the same direction that the energy moves!

The lower Dantian is said to be approximately two to three inches below the navel (belly button) and about 2 fingers behind the navel in the abdominal cavity. The lower Dantian is also known as “The Golden Stove” The energy in the lower Dantian is called "Jing”. Jing is considered the most substantial energy from which the physical body is created. Jing is purified into Qi (vitality). This source of energy builds the physical body so that we can develop and use both Qi and Shen (which we will talk about shortly). Many martial arts focus on the lower Dantian because it not only promotes balance, but power for striking as well.

Unfortunately, we use up Jing, which happens as we age and particularly when we neglect to stay healthy and avoid stress. The bad news: it is believed that when you use it up, you die! Now the good news: you can replenish Jing by practicing Qigong, Tai Chi, meditation, concentration, and Yoga. When we build up abundance of Jing, the excess travels up the middle Dantian with the goal of improving our health.

The middle Dantian is located just over our diaphragm and below our lungs according to some practitioners. Others state that the middle Dantian is located at the heart, in the middle of the chest, and is known as “The Crimson Palace”. Bottom line: this excess energy from the lower Diantian benefits all the organs above and below the middle Dantian. This Qi (vital force energy)is more subtle and less dense than Jing. It is similar to the energy we receive from air, food, and drink. It makes sense that it is located somewhere in the upper abdomen, since this is where we consume, digest, and distribute energy throughout the body. Qi also tones and heals our organs while it improves our health. Any excess energy is then sent to the upper Dantian.

After the energy is refined in the middle Dantian, it becomes Shen. The upper Dantian is located in the center of the head, just behind (or above) the center of the eyebrows. While some practitioners state that it is NOT the third eye, others disagree. Different perspectives are not unusual in this realm nor in these discussions. Shen energy provides us with intention, clear and calm thinking, planning, memory, and also helps us make good decisions.

This makes sense when you consider that if your Jing or Qi are not healthy, your mental state will suffer. I am going to throw in another perspective: Shen is refined into Wu Wei or emptiness and is related to consciousness. Maybe a subject for another blog?

Below are some exercises that may also assist in developing enough energy to move up from the lower Dantian through the middle, then upper Dantians.

• Focus on your lower abdomen while you sit or stand. Be sure you are abdominal breathing, while visualizing filling the entire pelvis.

• Now put both of your palms on your abdomen, approximately two inches below your belly button.

• See if you notice any changes, such as warmth, tingling, pulses, etc. in that area?

• Importantly, always maintain good posture. Regulate your breathing and coordinate your movements with your breathing.

All of the major Eastern practices focus on the Dantian. However, they do this for different purposes and call them by a different name.

Even though the history of the Dantian goes back thousands of years, there is no scientific proof that the Dantians are centers where energy is gathered, stored, and transformed to life energy in the body. That being said, there is overwhelming evidence that Dantian breathing offers a large array of benefits for the body.

It is important to understand that not everything can be proven scientifically. That does not mean something isn’t true or doesn’t exist. However, it does provide an opportunity for many different interpretations and opinions!

My advice: pay attention to and appreciate the changes you notice in your own body when you practice Qigong and/or Tai Chi! With regular practice, you may be amazed at the benefits your mind and body receives!

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A Short Lesson on the Tai Chi Bow Stance!

Tai Chi Bow Stance (gong bu) gets it’s name from the position an archer would use to shoot his or her arrow. While some other forms use Bow Stance, it is used most frequently in Yang style Tai Chi as an energy stance. Bow is a strong stance because the base is triangular which provides a “stable base from which to absorb or express force”. It is usually considered a 30/70 stance where 30 percent of the weight is in the back and 70 percent is in the front foot. As you would expect, others say it is a 40/60 stance. Let’s consider the “normal range” of body weight in the front foot from 60 to 70 percent.

In a Bow Stance, the front feet are shoulder width apart with the front foot facing forward.The shin should be perpendicular to the earth/ground with the weight carried by the large bone (tibia) in the lower leg and pressing directly into the heel. The back leg is firmly set into the ground (rooted) while supporting the remaining 30-40 percent of the body weight. The knee of the rear leg is not locked and only slightly bent. The toes of the rear foot are pointed out at 45 degrees. The head and body are upright and perpendicular to the ground.

In a Bow Stance, the

• weight is centered over the Bubbling Well

• both feet are rooted

• the back knee is straight, not locked and doesn’t extend beyond the toe

• the spine is erect and the body does not bend forward

• hips face forward

• Dantian (or navel if you prefer) faces forward

• the front knee is in line with the front foot and does not extend beyond the toe

• the knee does not bend inward nor outward.

Let’s look at some positive and negative points about Bow Stance:

Positive: This stance absorbs and delivers energy as in pushes, presses, and punches. It also stops forward momentum which is especially useful when we are being pulled or our opponent moves away from our push.

Negative: The front leg can be easily attacked because it cannot move out the way quickly. The stance is also vulnerable to being pulled down. The Bow Stance is not good for kicking.

Now let’s look at the width and length of the stance, then the height. We will also consider why a stance varies from time to time:

If the opponent is close, our stance should be shorter and more narrow to enable us to move quickly. Shorter steps mean faster movement and are also much easier for beginners.

If we throw our opponent over our leg, then our stance should be longer and more narrow. With a narrow, longer stance, the back foot turns out to a greater degree. When stepping out longer, be sure not to break the root of the back foot. Longer steps are great for developing strength and allow a greater use of our power. But again, it is important to keep the back foot rooted!

Just as in practicing form, stances can per either low, medium, or high.While that’s true, wouldn’t we all like to have the perfect, low Tai Chi stance?

It is much better to perfect a higher stance and then work on a lower one. Make sure you are not leaning over or sliding your feet out further while your spine is aligned which will close your hip. Once you have accomplished perfect posture, you can just allow your body to sink.

In reality, the height and distance of the Bow stance, like all other stances, should be based on the practitioner’s skill and capabilities. It’s important to not strain your muscles. Nor do you want to over extend your joints. Because the postures in Tai Chi are connected, transitions from one to the other need to be controlled and slow. Otherwise, there will not be good balance, strength, and/or a smooth flow of Qi. In other words, the practitioner won’t be able to to maintain the integrity of the posture nor the form.

A few last, but important, points about the Bow Stance (in fact all stances): your stance height will also depend on your posture, your flexibility, how high your energy is that day, and whether you are warmed up or not. Be sure to take the time to focus on each and every move so that your feet and legs are under the conscious control of your intention.

Tai Chi is a journey, enjoy the trip!

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What is the Belt Meridian?

The Belt Meridian (formally known as Dai Mai) is one of the eight ancestral meridians (also called “Extraordinary Vessels”). Ancestral meridians are energetic meridians that control our genetic ancestry. In other words, they influence diseases in the body which are genetically based and regulate the twelve main meridians in the body. Unfortunately, these ancestral meridians or vessels are highly susceptible to psycho-emotional stress and trauma, especially the Belt Meridian.

The Belt Meridian (sometimes known as the Girdle Vessel) is the only meridian in the body that is horizontal instead of vertical. It starts at the level of the third lumbar vertebrae, then circles around the front of the body dipping between the pubic bone and the navel. Its primary function is “bundling the meridians on the horizontal plane & keeping them functioning in good order”. Simply put, the Belt Meridian keeps your energetic flow moving in a harmonious, effective manner.

The Belt Meridian divides the body into two halves. It is believed to start at the liver meridian on the lateral ribs (some say at the level of the 3rd lumbar vertebrae) and connects with a side branch of the kidney meridian. The Belt Meridian connects “both the left and right yin & yang channels, plus the upper and lower yin & yang channels” and is both a yin and a yang meridian.

You may wonder why this is! It’s because when it wraps around the front of the waist, it is yin. When it wraps around the back, it is yang. This explains why it must be open in order to allow and maintain a smooth energy flow and balance between the upper and lower meridians (or channels) of the body.

Dealing with stress or trauma, can cause the Belt Meridian to constrict like a tight belt which then affects the underlying organs and the entire body. If the Belt Meridian is closed, blocked, clogged, stagnant, or too tight then energy cannot flow downwards. When the energy can’t flow properly, the result is dysfunction, pain, sluggishness, or a feeling of heaviness through the entire body. Improper or blocked energy flow can also cut off energy circulation to the legs. This causes cold legs and/or feet, lower back pain, joint stiffness, and tense outer leg muscles.

The Belt Meridian is closely related to the liver and gallbladder energy systems and helps regulate them. Treating the Belt Meridian can also relieve temporal headaches, migraines, anger, gallbladder pain, and chronic neck and shoulder tension. It can also be used to effectively treat abdominal and hip pain.

The good news is that the movements of Tai Chi and/or Qigong develop a supple waist which in turn opens the Belt Meridian. This allows the energy to flow smoothly between the upper and lower portions of the body and the right and left sides of the body. The result is an increase in health and wellbeing. When we suffer a traumatic event, the Belt Meridian will store the negative energetic emotion. We may find that when it is released or opened, certain emotions may be released which have been stored or suppressed for a long period of time.

Besides Tai Chi and Qigong, the Belt Meridian can be treated with acupuncture, acupressure, Chinese botanical medicines, and some other forms of exercise, in order to get Qi flowing smoothly again. Yet another reason for ensuring that your Tai Chi and/or Qigong practice is a priority in your life!

It’s easy to see why the Belt Meridian is one of the most important meridians in the body!

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What is Meridian Tapping?

Meridian Tapping or Meridian Tapping Techniques (MTT) are techniques that utilize meridians (or acupressure points) to decrease or resolve negative emotions and/or emotionally based physical issues. MTT is actually an "umbrella" term covering several energy-based tapping therapies. Some of these therapies include: Accutap, EFT (Emotional Freedom Technique), Pro-ER (Progressive Emotional Release), EMDR (Eye Movement Desensitization and Reprocessing), Net (Neuro Emotional Technique) and TFT (Thought Field Therapy). These are many different techniques and methodologies with a common goal. The most common and well known technique is EFT.

Tapping is mainly used to turn off the stress signal and heal the physical responses our body makes in reaction to painful experiences (both physical and/or emotional). It can be used to control or break habits, decrease stress and/or anxiety, eliminate or resolve fears/phobias, and even reduce or eliminate negative self talk. Meridian tapping has also been used with Post Traumatic Stress Disorder (PTSD).

Meridian tapping is a combination of acupressure/acupuncture and mind/body medicine using nothing more than your hand. Some call it the cousin of acupuncture, without the needles because the fingers are used in place of acupuncture needles.The point is not to alter your subconscious but to interrupt the physical connections. Meridian tapping is done all over the world.

According to Traditional Chinese Medicine (TCM), the meridians carry energy (Qi) throughout the body. As I wrote in a previous blog, interruption or stagnation of the flow of energy may result in illness of varying degrees. These disruptions cause negative emotions, negative beliefs, and both physical and/or emotional pain. EFT removes the disruptions and gets all the meridians (circuits/channels) working again. Western medicine is slowly starting the recognize the importance of the meridians in the body.

Background: Research by Robert Becker in the 70’s revealed electrical resistance at many acupoints, showing that meridians are electrical in nature. This and other research offer support for an energy system in our body. This energy system has electromagnetic qualities, including light, sound and subtle electrical current. Indeed, some accepted medical tests such as EKGs and EEGs measure the electrical output of our body.

History of MTT: George Goodheart, a chiropractic doctor, is believed to be the first to discover that tapping the meridians (acupuncture points) was successful for treating physical issues. Australian psychiatrist, John Diamond, added verbal affirmations to MMT increasing it’s success rate. Psychologist, Dr. Roger Callahan developed TFT (Thought Field Therapy) by adding a focus on a negative emotion one wished to eliminate.

During Emotional Freedom tapping, the person identifies and focuses on the emotion or fear. Pick an emotion or fear that you would like to clear from your energy field. At the same time positive affirmation must be decided on. One fear or emotion is focused on at each session in order to improve the outcome.  Verbalize the affirmation as you tap throughout the sequence.

Tap from the top down and use either side of the body - your choice! Best to do tapping in order (plus it’s easier to remember).

To tap: use the tips of your index and middle fingers (either hand can be used). Tap each point approximately seven times (repeat the reminder phrase at each point)

Tapping is quick but gentle. A tapping sequence starts with a SOH (side of hand) Chop on both hands. Use two or three fingers to tap the soft side of the hand between the wrist and little finger. 

Sequence:

• Beginning of the eyebrow (inner portion)

• Outer side of the eyebrow (bone outside the eye socket).

• On the cheek bone, under the rim of the eye.

• Under the nose (just above top lip).

• Under the bottom lip (just above your chin).

• Breastbone, where collarbone and first rib meet.

• Sometimes inner wrists are tapped together and/or outer wrists. (Optional)

• Under the armpit about 3 inches (level with nipple or top of bra strap)

• Crown of the head (some start and return to the crown of the head - optional)

If by the end of the session you have not attained a decrease in your fear or negative emotion, repeat as desired.

Here are a few affirmations you can use (you can also make up your own “positive” affirmation)

“There are no limits to my abilities, I allow myself to succeed.”

“Even though my life is difficult right now, I allow myself to be happy.”

By now you may (or may not) be thinking about trying Meridian Tapping. Understandable. Here’s several reasons why you may seriously consider it. It can bring you relief from stress, anxiety, pain and suffering, feeling overwhelmed, having distressing or disturbing memories or thoughts, as well as fears or phobias.

Sound too good to be true? I felt the same way until I gave it several tries!

Bottom line: it’s quick,easy,and worth giving a try even if you are not totally convinced that it will work for you.

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What and Where are the Meridians in the Body?

Meridians are a network of invisible energy pathways that connect to each other and to every atom, cell, tendon, bone, organ, and all skin in the body! Qi energy flows throughout the body via the meridians. Jing luo is the Chinese term for meridians, otherwise known as energy channels. Jing meridians are the vertical interior channels within the meridian system, while Luo meridians are the horizontal connecting channels.

There are twelve major meridians in the body. Each side of the body has three yin meridians which flow upwards, and three yang meridians, which flow downwards. Because they connect all major organ systems, meridians play a crucial and specific role in the health of the body. Each organ is dependent on the other organ systems plus the meridian network. Unless there is a disruption, together they create healthful flow of Qi throughout the body.

The meridians not only carry Qi energy, they also send information to and among your organs. Numerous messages constantly flow through your meridians to communicate with your body. Some are messages to raise or lower your body’s temperature, while other messages may indicate that it is time for your body to release water, or to regulate emotion. The meridians help coordinate work of the organs while they regulate the body’s functions. The ultimate goal is to keep your body balanced and in harmony.

A person remains in good health if there is harmony and balance in the energy flow between the forces of yin and yang. When someone has diminished energy or vitality, it’s usually because the body's organs or tissues aren’t functioning properly and the Qi flow is inadequate, blocked, or disrupted in some way. Disease or dysfunction can cause blockages and disruptions of meridian pathways which may compromise the flow of Qi.

When balance and harmony in your body is disturbed or disrupted, you become vulnerable to disease. Disrupting Qi in one meridian may affect other meridians and their associated organs. Damage, disease, or dysfunction to one part of the body will then inevitably affect the system as a whole. The result will be sickness and/or disease, which could become severe or chronic.

The Twelve Meridians:

• Lung - regulates respiration and energy intake

• Large Intestine - extracts and processes water from the body’s waste material, then expels it.

• Stomach - distributes energy to the spleen and intestines after digesting and extracting it from the food we eat

• Spleen - distributes nutrients and regulates blood flow throughout the body as well as maintaining muscle and limb tone

• Heart - circulates blood to all body organs

• Small Intestine - distributes nutrients through the body

• Bladder - removes the body’s liquid waste

• Kidney - produces blood and bone marrow, regulates reproductive system, stores sexual energy

• Pericardium - surrounds, lubricates and protects the heart, removes excess energy from the heart by dispersing energy through the body to prevent heart from becoming over-energized.

• Triple Warmer/Heater - controls the body by controlling metabolism, regulates heat and body temperature, as well as moisture in the body

• Gallbladder - stores the bile produced by the liver

• Liver - circulates energy, maintains flexibility of the tendons and ligaments, regulates the female reproductive system and menstruation

There are also 2 single mid- meridians: the Governing Vessel and the Conception Vessel which we discuss in a later blog.

In Traditional Chinese Medicine (TCM), the meridians are used to diagnose and/or treat a condition in the body. Meridian massage, meridian tapping, herb therapy, acupressure, Qigong, and acupuncture are several methods that can be used to promote and restore balance and health to the body.

TCM philosophy is a bit different than Western medicine. However, Western medicine is increasingly recognizing the many health benefits of Traditional Chinese Medicine. As well, Eastern practitioners often use elements of Western medicine in their practice. It gives real meaning to “complementary medicine”.

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When is the Best Time to Practice Tai Chi and/or Qigong?

There is a lot of disagreement and some controversy regarding when you should practice Tai Chi and/or Qigong. Before we go any further, let me say this: that you practice is more important than when you practice.

The actual time of the morning recommended frequently differs but, many practitioners prefer morning because:

• The air is cleaner (especially in the city), unless you live in the country where wood smoke might be an issue in the morning. Of note: data from Beijing shows that pollution is higher in the morning and lower in the afternoon.

• Morning practice can set the tone for the day. Morning workouts “kickstart your metabolism” and keeps it going.

• You are more likely to practice before the busyness of the day takes over. This is likely true because you may come home from work or school too tired to practice.

• You build a routine, which becomes a habit and you will practice more consistently.

• Your body is fresh, rested, and, hopefully, refueled!

• Morning practice can warm up your body and energize your mind.

• Of note (but not a compelling argument) in China people usually practice between 6 and 7 am.

When Professor Cheng Man Ching was questioned, he was adamant about not doing “anything else when you arise, just get to the morning round of Tai Chi”. He also declared that if he had to choose between breakfast and Tai Chi, he would “gladly miss breakfast”.

Interestingly, some “authorities” advise practicing before breakfast and conflicting advise for practicing after breakfast!

On the flip side, evening practice can help you wind down, replenish your body, and prepare for sleep. Tai Chi and/or Qigong do this much better and is healthier than turning to alcohol! Note: some people get revved up by Tai Chi and/or Qigong, while others wind down. You need to decide what works best for you.

And here’s advice with a more exacting perspective:

• Practice one half hour after rising in the morning (between 5 and 7 am) and at night (between 11 pm and 1 am).

• Practice daily at the same time and place.

• Practice the same movements over and over again until you master them.

Bill Douglas, co-author of The Complete Idiot’s Guide to Tai Chi & Qigong, advises practicing 20 minutes in the morning and 20 minutes in the evening. Do you have the time? To Bill, the real problem isn’t not having enough time, it’s “deciding to do it”. He even suggests keeping a calendar where you mark an “X” each day that you practice. The idea being that you will want to “keep the string going”.

As you can see by now, there are many different opinions and/or perspectives as to the right time to practice. Keep in mind that you need daily practice in order to see real progress!

No matter if you do it in the morning or the evening, or both, doing some Tai Ch and/or Qigong daily is better than none! It is much better to do a little bit each day than 2 or more hours one day and then none for the next week or so. Remember that practice is going to benefit you mentally, spiritually, and physically whenever you do it.

At this point, I thought I would throw in an opinion (not mine, although it makes complete sense to me) on how much to do when you do practice: Practice the Tai Chi form a minimum of 3 times. “Once to notice the mistakes, then the next time to work on them”, and the final time to enjoy it.

The goal is to make practicing a habit and a lifelong journey!

So let’s get to it and stop procrastinating!

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What and Where is the Lao Gong?

The Lao Gong or Pericardium 8 meridian is also also known as the “Palace of Anxiety”. It is the eight point of the heart master channel and is a key point for healing work and Qigong practice. Lao (labor or toil) and Gong (palace) means “Palace of Toil” or palace of labor. The Pericardium is the sac that encases and protects the heart - thus the “Palace”. The Lao Gong is also one of the most powerful acupuncture/acupressure points and is also considered a minor chakra.

Acupressure and acupuncture are forms of Traditional Chinese Medicine (TCM) based on the meridians in the body. Qi (energy) flows along the meridians thoughout your body. Stimulating certain points along these energy pathways can correct imbalances in the mind, the body, and the spirit.

The Lao Gong is located at the center of the palm where the tip of the middle finger touches the palm when you make a fist. In Classical texts it is located where the tip of the ring finger meets the palm when we make a fist (between the 3rd and 4th metacarpal bones). Either location can be used.

The Lao Gong emits and absorb Qi. Your instructor may have instructed you to open your hands to collect energy (i.e., gathering Qi) or possibly cupping your hands to push energy down into our bodies (washing hands down the body). These movements open the Lao Gong points in our palms as we spread out and open our fingers. Also consider the movements we make when we push with our hands. Here we are pushing out energy through our Lao Gong points.

There is an excellent saying by Hilmar Fuchs: “In Tai Chi we don’t keep energy selfishly. We just borrow it for a moment and then give it back to the universe. We connect heaven and earth through ourselves (human).”

The Lao Gong has many functions:

• Removes excess heat in the body.

• Relieves mouth or tongue ulcers and cold sores.

• Relieves fevers which damage the yin.

• Cools the blood in the stool or urine and nosebleeds.

• Can increase internal energy.

• Calms a restless mind.

• Warms cold hand

• Many other functions.

The Lao Gong is also the “power point for balancing the Fire Element”. If there is an imbalance in your Fire Element, you may feel depressed and without joy in your life. Stimulating the Lao Gong can restore your vitality and happiness while also protecting your tender or sensitive heart.

The Lao Gong can be stimulated to ease anxiety and clear inflammation. Here are two ways simple ways to activate the Lao Gong:

• Rest one of your hands with the palm up on top of the fingers and palm of the other hand. Now reach the bottom thumb into the palm of the top hand and with the end or tip of your thumb apply moderate pressure while moving in small circles. Be sure to focus on the point mentally.

• Put both palms together like you are praying in front of your heart center. Now separate them about an inch from each other while moving them in small circles while focusing your attention on the space in between while maintaining the 1 inch distance. Do this about 10 to 15 times. Your eyes can be closed or open but the attention should be on the space between the palms.

• You can also use your thumb of your other hand to press into the Lao Gong. Hold this pressure point for a few minutes until you feel your anxiety decrease. You can do this for each hand.

Notice what you feel….hot, tingling, heaviness, magnetic force or something else.

When the Lao Gong points are activated, Qi flows from the palms and can be used for Qigong healing techniques. People often use it for self healing. The exercises above are certainly worth trying. Just be sure to focus on what you are doing. You may be surprised at how quickly your anxiety decreases.

A few words of caution. In Qigong healing (as well as acupuncture and acupressure) knowledge, training, and experience is absolutely necessary. It’s absolutely apropriate to try the above exercises to decrease your anxiety, restless mind, cold hands, etc. However, attempting to actually “heal” someone else or yourself of more is not recommended. It would be wiser to seek a qualified Qigong Healer, Acupuncture, and/or Acupressure professional.

May you be peaceful and free from anxiety.

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Some Important Pointers and Guidelines from the Masters

Before we discuss the guidelines, let’s look at the history of the Classics. As usual, whenever something is attributed to a “legendary” ancient Master, the authenticity comes into question. The Tai Chi Classics are no different. Keep in mind that that does not mean that they are less valuable. The guidelines from Yang Cheng-Fu (best known teacher of Yang style Tai Chi and author of Yang’s Ten Important Points) are some of the most well known.

Let’s also look at guidelines left by legendary Chinese Taoist Chang San-Feng of Wu Dang Mountain (also spelled Zhang San Feng, Chang San-Feng). The first classic, The Book of Tai Chi Chuan Ching, is attributed to Chang San-Feng. It details how a practitioner should move when practicing. Many believe San-Feng invented Tai Chi Chuan. Others sources believe early versions of Tai Chi predate him. Because he was believed to have achieved mortality, San-Feng left guidelines to help people everywhere to achieve longevity. The authenticity of many of these ancient documents apparently are questioned, especially by the Chen Family.

Below are some of the most accepted guidelines (no matter their lineage) attributed to Yang Cheng-Fu and/or Chang San-Feng.

• Full/Substantial (Yang) or Empty/Insubstantial (Yin) Stepping: Being able to distinguish between the two is a fundamental principle and should be clearly differentiated. It is very important in order for your movements to be light, stable, and flowing. Otherwise, they will become heavy, unstable, and clumsy.

• The head must be erect, at ease, and feel light and sensitive. The neck should be straight but relaxed. The back of the neck will be stiff with impeded circulation of Qi and blood if force is used. Don’t clench your teeth or assume an angry look. Your tongue should lightly touch your upper palate just behind your teeth. Tailbone slightly tucked.

• Very slight drawing in of the chest in order to allow the Qi to sink to the Dantian. Do not puff your chest out or sink so far it is concave. Raise the back very slightly like a cat ready to pounce on it’s prey.

• Relax and loosen the waist to stabilize your legs in order to issue power. Moving the waist assists in changing from full to empty stepping. A relaxed waist allows the feet to have power and the foundation to stay stable.

• The shoulders should relax and sink (hand downwards). With raised shoulders the body loses some of its power and will not root.

• The elbows must be relaxed and point downwards. If the are raised, the shoulders will be tense and lose their power.

• Remain tranquil and relaxed even when you are moving. Moving slower is better in order to keep your pulse rate from rising and will enable deep and long breathing which allows your Qi to sink to the Dantian. This also prevents the Qi from rising up instead of down.

• The postures and alignment should be “without defect”.

• Movements are motivated by mind/intention. Not externally.

• Awareness in the body only comes about when it is loose and relaxed. Tension and/or force will inhibit Qi flow, freedom of movement, sensitivity, and agility. With a relaxed body and mind, where your mind goes, your Qi will follow.

• Coordinate the upper and lower body with the root being in the feet, up through the legs, controlled by the waist and expressed through the hands and fingers. In other words, movements are harmonized and synchronized. The gaze follows as well.

• Uniting the internal and external - the spirit leads the body.

• Continuity of movements without stopping. In other words, moving like all your parts are “threaded together”. The Form should not become disconnected.

As you see, many guidelines relate to moving your body as a whole (or unit). While the choreography of Tai Chi is very pleasing to the eye, it takes more in order for the moves to become truly “Tai Chi Chuan”.

While the list is long, one suggestion is to take a few of the posture guidelines to work on first until they become ingrained. Then add those involving actually moving the body. No matter what you do, don’t rush. That would be counterproductive.

It always bears repeating: Practice, practice, practice!

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What are the Tai Chi Classics?

I am fairly sure that you have heard me and other Tai Chi/Qigong Instructors mention the “Tai Chi Classics” numerous times. Perhaps you are wondering what they are.

Throughout the centuries - starting with Chang Sang-feng (founder of Tai Chi), legendary ancient Masters have passed their wisdom and understanding (often secretly) from generation to generation and to their students. First this was done orally. Over the last 200 years or so (starting in the mid 1930’s), over 100 articles have been documented. These articles detail the Masters personal understanding of the Tai Chi principles, guidelines, or standards for correct Tai Chi practice. These principles and guidelines trace back to the Chen and Yang family (mid 19th century) and are considered the foundation of Tai Chi.

These writings about the understanding and developments of the principles come from proponents of all Tai Chi Styles. Not one of these Masters assert that one style is better than another. They are merely another learning opportunity. Unfortunately, they were frequently written using “prehistoric mystic terminology” from Traditional Chinese Medicine, Taoism, and Tai Chi Chuan’s philosophical roots.

There are eight classic Tai Chi texts today. The first three are often referred to as the Tai Chi Bible:

• The Book of Tai Chi Chuan Ching - Chang San-feng - emphasizes the form and how the Tai Chi practitioner should move.

• The Treatise of Tai Chi Chuan - Wang Tsung-yeuh - focuses on the philosophical principles including the martial applications.

• Expositions of Insights into the Practice of the Thirteen Postures - either Wang Chen-yeuth or Wu Yu-hsiang (differing opinions) - focuses on Qi (Chi), it’s functions, and the inner processes of Tai Chi.

The other books are:

• Song of the Thirteen Postures - Wu Yu-hsiang

• Song of Push Hands - author unknown

• Five Character Secret - Li I-yu

• Essentials of the Practice of Form and Push Hands - Li I-yu

• Yang’s Ten Important Points - Yang Cheng-fu

These texts are very difficult to translate and, as you would expect, numerous translations, including The Essence of T’a Chi Ch’uan: The Literary Tradition. In addition to ancient language, these Masters often used metaphors to explain the skills and qualities that were and are difficult to put into words or to understand intellectually. For example,

• Smoothness and whole body movement may be described as “flowing like a river”or “an ocean rolling ceaselessly”, etc.

• Increased sensitivity and responsiveness may be described as “an eagle gliding serenely on the wind”.

• Posture may be described as “balanced like a scale”

• Controlled power and alertness as “the placid cat ready to pounce on the scurrying mouse.”

• Elasticity and resilience as “an accordion, folding and unfolding.”

Combining a study and understanding of the classics, along with patiently practicing the postures and sequences will eventually lead you towards mastering Tai Chi. However, reading all 100 plus articles would be a huge task. Depending on your interest, you could pick a few to study.

In the next blog we will look at some of the most relevant ones, which should give you a solid start on your journey.

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Should Our Eyes Be Open or Closed When Practicing Qigong?

As we discussed in the last two blogs, eyes play a vital part in any martial arts practice. Vision is a very strong stimulus and directing your gaze is very effective for directing your energy.

Whether or not you should practice Qigong with your eyes open or closed is not a simple question. It depends, first of all, on whether the practitioner is experienced or a novice/beginner. It also depends on your purpose for practicing Qigong. And last, but not least, it depends on the health condition of the practitioner.

Qigong can be practiced with the eyes open or closed. Some Qigong exercises clearly state whether they eyes should be open or closed, while others do not. When trying to decide to practice Qigong with or without your eyes open, the following information may help you make a better decision.

As you probably know, where you focus your mind (with your eyes open), your energy will go in the direction of your visual awareness. A good example is focusing your vision and energy on one of your limbs. This will cause neural pathways to open, sending awareness, blood, and energy to that limb. This is one of the reasons for directing your vision/energy towards your moving hand (or other body part) in some exercises. This focus guides the energy flow where you intend it to go.

Looking in different directions also causes different parts of our brains to become more active. Yet another reason why certain Qigong exercises are very specific about how or where you should direct your gaze. Some of these are quite subtle while others are very obvious. One example is “Punching with Angry Eyes” in the 8 Section Brocades (Ba Duan Jin).

On the other hand, with your eyes closed and the visual stimulus removed, your attention turns inward. This will cause the energy to be directed towards the internal body and it’s processes. The focus will be directed within.

Eyes open:

• Energy goes where you focus your mind (visual awareness).

• You are able to watch your instructor/teacher (especially important if you are a new student).

• Helps you to self correct (balance, direction, stance, etc.)

• Energy is more active - YANG

• Lets in light.

• Liver tends to become activated.

• There is a tendency to feel safer and more in control.

• It can also be distracting, especially to a beginner.

• Looking upwards is more YANG and it generally raises our energy.

• Looking down is generally more YIN and our energy descends and we become more receptive to earth energy. Caution: watch your neck and head alignment.

Eyes closed:

• Visual stimulus removed so attention and focus is turned inward.

• Chatter in mind decreases and you can calm down easier.

• Breathing tends to be slower and deeper.

• The energy is directed towards the internal body.

• Enhances inner cultivation of body energy and consciousness.

• Energy is more passive - YIN

• Can make you sleepy

If you would like to turn your focus inward but it is inappropriate, dangerous, or you are surrounded by items or walls, etc that you can bump into, try softening your focus or even partially closing your eyes. Occasionally, it is not a bad idea to practice with your eyes closed, whether or not you are a beginner. This will also help your grounding and the ability to be present in the moment. You can experiment by using your eyes in different ways.

If your eyes get tense in class, stop and close them for a short period of time. You may also keep your eyes partially closed/open. We discussed this soft focus in my September 12, 2021 blog.

Whether you decide to practice with your eyes open or closed, be sure to start and end your practice or training with your eyes closed, either sitting or standing. Concentrate on your breathing and letting your Qi settle. Many practitioners prefer to do this with their hands folded over the Dantian (center of energy).

Didn’t I tell you eyes open or closed wasn’t a simple question? The best answer is “it depends!

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Should Our Eyes Be Open or Closed While Practicing Tai Chi?

In our last blog, we’ve discussed our gaze (soft or hard) and where we should look when we practice Tai Chi. Now it’s time to answer the question: should our eyes be open or closed when we practice?

Students ask if it’s harmful to close their eyes when they practice. Some instructors are very much against it because it is important where we look. Others feel it can be appropriate in the right circumstances.

It really depends on why your are learning Tai Chi. If you are learning for the martial or self-defense aspect, it would certainly appear to be counter-productive. If you ever needed to use Tai Chi to defend yourself, it would not be a advisable to close your eyes! For self-defense purposes, it is imperative to know where you are looking and why! Simply put, if you don’t see what’s going on, you will definitely get hit!

In addition, your eyes will give you tons of data, such as if are you balanced, your position, what direction you’re facing, information about your stance, your alignment, and so much more. In my experience, students often think their feet and body are facing one direction and when they look down, they discover otherwise. When the eyes are closed, postures tend to lose their frame. Keeping your eyes open allows you to self-correct, as may be necessary.

Have you ever practiced in a room with mirrors? Mirrors are an excellent idea because they alert you to the need for self-correction. You may find that what you think you look like is not accurate!

As previous mentioned, according to the Essential Tai Chi Principles, the eyes help unite the mind and the body as we move.Last but not least, the eyes are necessary when it comes to intention in Tai Chi as we discussed in previous blogs! The mind-intent concept:: eyes connect with the mind, the movement, and the flow of Qi.

Now let’s look on the flip side, can closing your eyes be of any help?

Yes, closing your eyes can give you a good sense of your balance, which is why many doctors will have you stand with your eyes closed! It’s also a good way to check and train your proprioception. However, moving around doing form is quite different than standing in a static position.

Bottom line; when practicing Tai Chi it would seem to be more beneficial to keep your eyes open for a myriad of reasons.

The same answer does not necessarily apply to Qigong as we will see in the next blog.

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Where Should Our Eyes Look When We Practice Tai Chi?

According to the Essential Tai Chi Principles, the eyes help unite the mind and the body as we move. So, how do we use our eyes in our Tai Chi and/or Qigong practice?

As you would expect, just like there are many different forms, interpretations, variations, and ways of practicing, there are many different opinions!

When we are talking about our eyes in martial arts, we need to first discuss vision. Vision can be divided into “Hard” or “Soft”. In hard vision, your eyes are fixated on a particular object or small region. There is very little regard for the periphery. The head is stationary and the eyes are fairly immobile. It makes sense then that this usually produces great clarity. Interestingly, when we get anxious or excited, we, unfortunately, tend to use hard vision and fixate our eyes, which can result in eye strain.

Soft eyes are considered “yin eyes”. With soft vision, there is no fixation and all the data that enters the field of vision is processed. There is less clarity and detail. However, the eyes and neck are more relaxed. This is usually the preferred method and has often been referred to as “seeing without looking”. When you are using soft eyes, you can even allow your eyelids to close slightly (no more than 1/4 to 1/3 of the way) as you allow your peripheral vision to widen.

When your body is erect, keep your eyes soft and look forward on the horizon beyond the forward fingers. Remember that each hand should be seen (including peripherally) at all times. Allow your eyes to drop, rise, and sweep naturally during your movements. This will allow your eyes to release tension that can cause stress and strain.

Some styles such as Yang have very specific methods for using the eyes. According to Yang Chen Fu: “The eyes should look forward levelly” through the hand in front (not fixed). They follow the main hand movement. The body moves and the eyes follow. Whatever direction the body faces, the eyes look in that direction. The eyes are the mind’s “focal point” and the intent must be consistent with the gaze. According to Yang Chen Fu, when the eyes and the movements are not in accordance, the internal and external are not in agreement.

As you might expect, several Masters teach that the head, and body are usually turned in the same direction, although the head does not move on it’s own. Soft vision is directed straight ahead. They also state that the nose and navel (Dantian) point in the same direction. However, there are several postures where the nose points in the direction of the stance while the navel (Dantian) points at an angle. Trying to point them in the same direction can cause damage to the knee.

Another suggested method is where the eyes face the direction of the finished stance. Some consider this a method for stimulating Qi flow. Again, soft vision is used.

In Tai Chi, we are most often taught that the eyes follow the lead hand, but they do not focus on it. The area to focus softly on is just beyond the hand and a bit ahead of it, in the direction of where the hand is going. Always remember to keep your other hand in your peripheral vision. Eventually, with consistent practice, this becomes more of a mental, not visual, focus. This method is frequently taught and used in the martial and health practices.

Just like in health, in martial practice, the eyes should either be looking forward or be following the lead hand. This allows focus and control over each move. However, during actual combat or combat practice, the eyes need to be focused on the opponent at all times. Sounds like a no-brainer to me!

That leaves us with an unanswered question, which is the lead hand? Sometimes it’s obvious. Sometimes it’s not! Unfortunately, there is no one answer. It depends on the form, style, interpretation, and the particular posture!

No matter which method you are taught, the mind-intent concept is consistent: eyes connect with the mind, the movement, and the flow of Qi. This allows everything to move in a unified manner - What in Tai Chi is considered “whole body movement”.

The old saying “Don’t look back. You’re not going that way” is very applicable to Tai Chi practice!

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Tai Chi or Qigong's Effect on Heart Rate Variability

Heart Rate Variability (HRV) is sometimes referred to as cardiac autonomic control or parasympathetic modulation.

Sounds pretty technical doesn’t it! Let’s look at it in layman’s (layperson’s) terms.

You probably know that the relaxation and contraction of the heart is known as heart rhythm. Rhythm is the response of the heart muscle to electrical signals coming from special cells and fibers in the upper and low chambers of the heart. The rate is usually somewhere between 60 and 100 beats per minute.

It wasn’t until fairly recently that doctors and researchers realized that there are slight differences in time between each beat (HRV). Put simply, HRV is the amount of time between each heartbeat. There is normally some variability in the time between the beats which can be the result of numerous different factors, but often vagus nerve activity.

You may wonder why you should care about HRV!

In essence, HRV is the balance between the parasympathetic (PNS) and sympathetic (SNS) nervous systems. Together they make up our autonomic nervous system (ANS). Here’s a brief description of what the ANS does: it regulates heart beat, heart rate, blood pressure, body temperature, digestion, breathing, and other basic life-sustaining functions of the body. The ANS is involved in all diseases. According to Dr. Bessel Van Der Kolk, author of The Body Keeps the Score, a poorly balanced autonomic system results in a variety of physical and/or psychological problems. Some of these physical illnesses include heart disease, cancer, fibromyalgia, migraines, and other forms of chronic pain.

Let’s look at the psychological effects of unbalanced SNS and PNS: When we inhale, we stimulate the SNS and our heart rate increases. When we exhale we stimulate the PNS, our heart rate decreases. When the SNS and PNS are balanced, our “arousal modulation” gives us control over our emotions and impulses, if and when, we encounter minor frustrations and disappointments. We can then calmly assess what is going on and choose how we want to respond. Those with a poorly balanced (or modulated) autonomic nervous system are easily thrown off balance both mentally (and physically) and are at high risk for psychological illness. Psychological illness can include depression, anxiety, mood swings, PTSD, and more.

The concept of measuring heart rate variability is now an accepted method to determine cardiac health and resilience in humans. HRV allows a doctor or researcher to measure the autonomic system (both PNS and SNS) velocity to detect and/or respond to unexpected stimuli. Yep! More technical jargon!

Measuring HRV helps show how the cardiovascular system adapts to changes caused by the environment. High HRV indicates a healthy adaptability and ability to function at a higher level and recover quickly from a stressful situation. Low HRV makes one less resilient and more susceptible to the consequences of stress as well as a wide range of disease. In times of stress, anger, depression, and so on, HRV is quite low. However, when you are calm and happy, your HRV is higher which translates to better cardiac health. As your mood improves, your cardiac health improves!

Here’s the bad news: HRV tends to decrease with age! Therefore, methods, particularly non-pharmacologic, to increase HRV are sought after and researched.

You might now wonder what this has to do with Tai Chi and/or Qigong!

Mindful awareness (as with mind/body exercises) encourages focusing on breath and relaxation and has a significant positive influence on HRV. Tai Chi, Qigong, and Yoga are good examples of mindfulness exercises which reduce stress and negative emotions. In this way, they help to improve the balance between the parasympathetic and sympathetic nervous systems.

There have been several studies done on the effects of Tai Chi and Qigong in HRV. A 2005 study published in the American Journal of Chinese medicine compared external Qigong with a placebo controlled group. The Qigong Qi therapy reduced the heart rate and increased the HRV greater than the control group. Researchers determined that external Qigong stabilized the sympathovagal function and cardiac autonomic nervous system. Qigong also stabilized the emotions of the participant.

A 2014 quasi-experimental study of middle and elderly people showed that after 12 weeks of Qigong, the experimental group exhibited significantly improved HRV, as well as peripheral vasomotor responses. The control group continued with their normal daily activities with little to no HRV improvement. A 2016 study compared HRV using Tai Chi versus arm ergometer cycling. The researchers concluded that Tai Chi, perhaps because of the mind component, could be more beneficial for older adults cardiac health. Both a 2016 systemic review of Tai Chi and it’s effects on HRV and a systemic review in 2017 of Qigong showed improved HRV.

Unfortunately, most of the studies were fairly small and often prospective. They also used different types of Tai Chi and Qigong, instrumentation, time intervals, and age groups. For scientific purposes, it is important to use the same parameters in order to confirm the benefits of Tai Chi and Qigong on HRV. Longer times of practice, equal time intervals, same martial art/Qigong form, larger sample size, and same measuring instrumentation are needed in order to provide a scientifically valid study. While more rigorous testing is needed regarding Tai Chi and Qigong’s impact on HRV, the evidence is strongly in favor of these mindfulness exercises ability to raise HRV.

Of course, we also need to recognize that there are other ways of increasing HRV: having a healthy diet, improved sleep, and positive lifestyle changes. Both the exercise component and controlled breathing of mindfulness exercises reduce stress which plays a major role in controlling HRV.

So now you have even more reasons to keep up your regular practice. If you aren’t currently practicing (or practicing intermittently), here is another reason to make it a priority! Your heart, body, and brain will all benefit!

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The Tai Chi Salute or Greeting

As you would expect, there are many interpretations, variations, meanings, and legends surrounding what is known as the Tai Chi/Kung Fu/Qigong/Wushu Salute. Because there are so many variations, we will only look at a few of the most common ones.

The Salute is essentially a form of respect. It’s used when entering or leaving your practice area, when you greet your Master, instructor, or other practitioners, or where deemed appropriate by a particular school or martial art. The origination of the Salute is also debated.

Origination:

The Salute is said to have started during the Zhou Dynasty more than 3,000 years ago. According to the earliest copy of the Chinese classic “Tao Te Ching”, it dates back to the 5th-6th Century BC. Another story regarding the origin is that the Salute was taken from the North Shaolin Temple Salute and in 1986, was standardized by the people’s Republic of China. Another states that is the Tai Chi Salute story is based on the Red Faced General (Guan Kung) who proclaimed that across the universe we are all equal brothers or sisters. In his fighting, he demonstrated that the Chinese culture includes respect, humility, and politeness.

Meaning and Representations:

The left palm represents humility, especially with the thumb tucked in. In this interpretation, the Salute is said to represent Five Continents and Four Oceans, meaning the entire world being one family or friends without judgment. When the left hand covers the right fist, it shows self-control, discipline, and humility. This is a sign of assurance that to stop or avoid a fight is the ultimate way/goal of martial arts.

The left fist (infelicitous salute) is only used during such things as funerals to show condolences, can also be used to disrespect someone or even to fight to the death. If you hold a weapon, keep your right hand open to show decency or that you are not hiding any weapons (except those you carry on your left).

Interestingly, in ancient times, women saluted with the right palm and left fist. This was known as the (Wanfu Salute). Fortunately, that has evolved in the modern world and both genders use the right fist.

Another interpretation of the Salute meaning is that the five fingers of the right fist represent five lakes because in ancient Chinese geography there were only five main lakes. The four straight fingers of the left hand represent the four seas (East, West, South, and North). Again, the gist is that “All men are brothers.”

According to the Confucian interpretation, the right hand represent the martial component of a martial artist. The left represents the person’s scholarly aspects. As we examine this interpretation, we observe that the closed fist is rigid which is an accepted symbol for violence and the inability for gentleness and learning new things. The open left hand symbolizes openness, respect, courtesy, etc. The message here is that the person is capable of martial conflict but will refrain from it as a sign of respect and courtesy.

According to two other interpretations, the open left palm is the Sun (Yang) and the closed right fist is the moon (Yin). The Salute being the balance between the two. Another is that the open left palm means strength and wisdom and the closed right fist means your art. Together being respect for and honoring others.

The common denominator in any of the interpretations of the Salute is the one overriding meaning - respect!

Most Accepted Method of Saluting:

• The right hand is a clenched fist

• The left hand is a palm to cover the right fist but fingers are stacked and not flexed (fist is not covered by fingers)

• Just the palm of the left hand is placed over the fist

• The fist and palm is about 8 to 12 inches from the chest, elbows are bent, with arms forming a circle

• Holding your arms below chest level indicates that you are superior. This is considered an insult unless you are sure it’s true!

• The feet are together, knees straight, erect posture, and eyes are focused on the person being saluted.

Interestingly, the left thumb is bent for humility. Chinese people point to themselves with their thumb. A straight thumb in Chinese culture means “I’m number one!”.

In modern society, the Salute is used almost exclusively in the martial arts community. The handshake has replaced the Salute in much of society.

With Covid and the pervasive pandemic issues, perhaps the handshake is not such a good idea! For health and safety, a Salute showing respect might be more appropriate today!

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