Practicing Zhan Zhuang

Hopefully, you have already read the previous blog on Zhan Zhuang Standing Meditation. Let’s looks at some helpful pointers and instruction.

Here are two aspects that are vital to your practice success: “fix your posture” meaning good alignment, and relax your body. Both are necessary!

Before you begin, place your attention on your feet. Then sink any muscle tension down into them and into the ground below. When you release your muscle tension and sink your energy downward, your feet may feel heavy and possibly like they are glued to the ground. This is a good sign!

Breathe comfortably, quietly, and slowly through your nose. Some practitioners breathe in through their nose and out through their mouth. That optional but don’t breathe in through your mouth and out through your nose! Keep your abdominal breathing relaxed and pay attention to what is going on inside your body. With each exhale, let your body relax deeper and deeper.

In Zhan Zhuang, the mind and body work together as one. We learn how to stay both alert and quiet by focusing our attention on our bodies. If intruding thoughts come into our minds, we let them float away as on a cloud passing by.

For beginners, you can let your arms and hands hang loose (but relaxed) at your sides. Once that is comfortable for you, try raising them a bit, perhaps in front of your lower Dantian.When you feel ready, you can move them up to heart level. Don’t force any position! If it causes you tension and/or discomfort, either modify the position or rest and try again at a later time.

If you are working with an instructor or experienced practitioner, basic corrections on the structure should be provided at your first lesson and become progressive. This helps to eliminate bad habits. If you are working on your own, it is a good idea to read through the instructions and pointers. You should also use a mirror to check your posture and alignment.

Remember reading in the last blog, that in Zhan Zhuang you just “stand still”. That sounded simple didn’t it? Well, It isn’t as easy as it sounds. In the same way that Tai Chi and Qigong forms look simple to the untrained eye, a casual observer doesn’t see all the numerous details and practice it takes to make it look “simple”.

Instructions and pointers for this simple posture with many details:

• Stand with your body weight equally distributed between both feet. Feet are parallel, shoulder-width apart, and flat on the floor or ground, and pointed forward.

• If you are new to Zhan Zhuang, let your arms relax at your sides, palms facing hips. Leave a small space in the arm pit so that the hands will will be a couple (2-3) inches from your thighs.

• When you gain more experience, you can hold your arms up as if you are holding a ball or hugging a tree, at heart level. If your arms get tired, you can lower them to your lower Dantian. Don’t force or rush it. Give it time until it feels natural to you.

• Keep your head erect with the neck relaxed. It should feel like you are suspended from your crown to the sky above.

• Tucking your chin inward and up towards the top of your head,opens up the space where your spine meets your skull.

• Place your tongue on the roof (palate) of your mouth, just behind your teeth. Lips closed gently and jaw relaxed.

• Your gaze should be soft and forward, particularly if you are new to Zhan Zhuang. New students may find closing their eyes makes them feel tense, tired, or unbalanced. Having them wide open can cause distraction. More experienced practitioners may prefer to keep their eyes closed in order to improve their focus and attain a sense of peace and tranquility.

• Relax your shoulders, elbows, wrists, and hands. Lowering your shoulders (not necessarily your arms) will make your position more comfortable.

• Your chest should be relaxed.

• Relax  your “Kua” (hip folds).

• Soften, relax your knees, ankles, and feet. Knees should never extend beyond your toes.

• Relax and lengthen your spine, but don’t arch your back.

• Allow your hips to slightly sink like you were sitting on a high chair or stool. This will straighten your spine in order to improve the flow of energy. Don’t go too low or force the posture. It will happen over time with regular practice.

When you are finished with your session of Zhan Zhuang, slowly return your arms to the sides of you body. You can cover your Dantian and breathe gently. Relax your shoulders, arms, elbows, and hands. You can also shake, rock, or tap your body (particular meridian points) to release any stagnant energy.

A few more pointers for beginners who are practicing without an instructor:

• Be sure to practice in front of a mirror (angled if possible) to get a good sense of your body’s position and alignment.

• If you find that you are having difficulty releasing your tension, try tensing your entire body for a few seconds and then releasing it.

• You could also shake out your entire body to get rid of the tension.

• Place your attention on the bottom of your feet to remove some of your energy from your head.

• Be careful not to sink too low into your posture if you are new to Zhan Zhuang, not feeling well, or physically exhausted.

Once you have achieved proper alignment on a regular basis, you will easily notice tension whenever your body is out of alignment. Once we have truly developed this sense of awareness, we will also notice the most “subtle physical and energetic blockages or tension”.

Sensations you may experience during practice:

You may experience some temporary aching, warmth, coolness, tingling, numbness, or relaxation when you start to practice regularly. This is not something to be alarmed about. These are signs that energy is trying to flow freely through your body. If you pay attention, you may also discover a lot about your internal body.

How long should you practice?

In a perfect world, you would practice Zhan Zhuang a little each day. However, that may not be reasonable or doable for you. If that’s the case, three or four times a week should provide good results. The important thing is not to be a “weekend warrior” doing occasional exhausting long sessions whenever you find the time and/or motivation.

Many instructors and/or practitioners suggest starting with 1-2 minutes of practice at each session. Keeping practice to 2 minutes can calm your mind, provide mental clarity, and improve your level of energy. Two minutes also helps to eliminate or decrease “mind drift”. Once two minutes are comfortable for you, gradually increase to 10 minutes or more. At this level, you will find that Zhan Zhuang can recharge your energy and bring a new perspective to all your daily activities.

Did I mention that Zhan Zhuang has approximately 200 postures with different arm and leg positions. If you don’t like the one you first try, or you just want to experiment, or even if you get bored with the one you have been doing, try a different one!

Bottom Line: Like all Tai Chi and/or Qigong practice, quality, not just quantity, is vital!

Happy “Tree Hugging”!

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Zhan Zhuang Standing Meditation

Zhan Zhuang (pronounced “Chan Chang“, “Jan Jong”, or “Jam Jong”) is a simple, but powerful, standing form of medical meditation or Qigong. Standing meditation is 2700 years old according to historians and well known as a powerful method of healing injuries and chronic illnesses. Zhan Zhuang is a dynamic form of standing meditation which originated in ancient China by masters of meditation and acupuncture. It was traditionally practiced secretly in martial arts circles until the beginning of the 20th century.

Zhan means to stand still and Zhuang means foundation or pile. This explains why it is widely known as “standing like a tree,” “pile standing,” or “post standing.” The tree metaphor makes sense because the legs and torso form or represent the trunk of a tree. Your head and limbs are the branches and your feet establish the roots. According to Master Jesse Tsao, PhD, author of Practical Tai Chi Training, Zhan Zhuang was designed to improve your postural alignment in order to “open up any blockages in your inner energy circulation and improve and harmonize the functioning of your organs.”

The position of our body directly influences our physical and emotional state. We know that gravity exerts downward force on our erect posture. The problem is that improper alignment creates a situation where our muscles attempt to maintain equilibrium which drains our energy. When we are in proper alignment, our skeletal structure helps to maintain and cultivate energy which circulates around the meridians in our body.

When we experience pain, tension, and/or illness, our body is sending us the message that we need to take care of ourselves. Improper or bad posture, which unfortunately, is common, creates fatigue because it stops or at least slows down the flow of energy in the body. A major benefit of Zhan Zhuang is an increase in physical energy as you correct your posture. Zhan Zhuang practice helps us “unlearn” postural bad habits and helps to establish a more natural, comfortable, and healthy posture. Correct body posture and alignment (particularly of the spine) also helps your inner organs to function optimally.

The goal of Zhan Zhuang is learning to hold our body in a relaxed, extended, and open position. The joints and muscles become more relaxed, flexible, and elastic. Zhan Zhuang has also been shown to enhance energy, mental clarity, vitality, endurance, fitness, and internal strength. You will also find that your productivity will increase.

Zhan Zhuang also has many health benefits. Practicing it can:

• increase and improve the flow of Qi in the body,

• release tension from joints and muscles, while strengthening the legs, spine, and shoulders,

• improve movement of fluids inside your body, i.e., blood, interstitial fluid, lymph, and cerebrospinal fluid,

• increase red blood cell and hemoglobin production,

• increase oxygen in the body,

• improve sleep,

• elongate and open up the spine, which decompresses the spinal discs and entire nervous system.

The actual practice of Zhan Zhuang is simple. Basically: “You stand still”.  However, it is of immeasurable value and should not be discounted.

Bottom line: in order to stand still, you must stand correctly. Of course, this means proper body alignment. Once you achieve proper posture and alignment, you will then be able to maintain it with minimal effort.

In the next blog, we will look at how to begin your practice of Zhan Zhuang!

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Tai Chi and the Vestibular System

Imagine spending your days with profound dizziness, vertigo, and imbalance! Sounds terrible, but it is the reality for too many people!

The visual, proprioceptive, and vestibular systems are information sources that influence balance control (sensory organization), which is termed “sensory organization”. The peripheral vestibular system includes the organs of the inner ear (responsible for hearing), and the vestibular apparatus (responsible for balance, stability and spatial orientation). In other words, it is designed to keep you balanced and orientated. This system is credited with organizing your head’s motions and stabilizing your eyes relative to the environment. It also sends signals to your musculoskeletal system which keeps you upright. The inner ear (within the vestibular system) sends impulses that ensure that your eyes coordinate with the body’s movements, no matter how small those movements are.

Many people have vestibular issues, where balance is off, once or twice in their lives. However, injury, disease, infections, cancer, and/or medication toxicity can trigger vestibular disorders. Unfortunately, at times, it can occur without a known cause. Symptoms commonly experienced by people with vestibular or inner ear balance disorders include imbalance, dizziness, vertigo, stress, anxiety, fatigue, and worse, serious injury or death. Obviously the risk of falls increases and many of these people severely limit their activities.

Prolonged inactivity actually reduces the ability to compensate for the vestibular disorder. Inactivity can also contribute to other problems, such as loss of bone and muscles mass, obesity, diabetes, heart disease, etc. Now add in the emotional impact associated with social isolation and favorite activities and the result is a lower quality of life.

Unfortunately, as we age, the quality of input from the three information systems declines. According to the Harvard Medical School Guide to Tai Chi, sensors in the inner ear degenerate by 40 percent after age 70. As well, neuromuscular reactions decline which affect head and neck movements. As the vestibular system changes and may not be working properly, there is decreased speed of the signals between the movement, the vestibular system, and the brain. Because of this, there is often an increase in balance issues, bumping into things, and worse, falls.

Vestibular rehabilitation (VR) is an exercise program aimed at improving balance impairment due to a damaged peripheral vestibular system. Vestibular rehabilitation and Tai Chi both benefit people with vestibulopathy. Vestibular rehabilitation therapy (VRT) and Tai Chi can often “re-calibrate the motor and sensory functions that are required for balance”. Some vestibular disorders respond well to this. According to the Vestibular Disorders Association, exercises of both therapies involve focus on postural orientation (position of the trunk and head alignment) and postural equilibrium (coordinating movements which stabilize and center the body)

Numerous studies have demonstrated the advantages of Tai Chi on visual, proprioceptive, and vestibular functions. Extensive medical literature and anecdotal reports from medical personnel support Tai Chi as an excellent complementary therapy to vestibular rehabilitation. Tai Chi is accepted as a complementary therapy for vestibular rehabilitation because it improves balance and reduces the occurrence of falls. It is recommended by the National Council of Aging, the Center for Disease Control, the American Academy of Otolaryngology, and the Arthritis Foundation. Tai Chi can help people of all ages and most physical conditions.

Studies demonstrating the benefits of Tai Chi for Vestibular Rehabilitation

It was unknown to which degree gait would be improved related to neuromuscular adaptations of the lower extremities for VRT and Tai Chi.In a 2004 study, McGibbon, C.A., Krebs, D.E., Parker, S.W. et al. determined that Tai Chi and vestibular rehabilitation improved gait differently. The Tai Chi group demonstrated a faster gait and reduced excessive hip compensation. Once again, supporting Tai Chi’s value for vestibular disorders.

A 2013 Article “Tai Chi Chuan in Medicine and Health Promotion”, published in Evidence Based Complementary Alternative Medicine by Ching Lan, et al, reviewed existing literature and determined the potential benefit of Tai Chi in various areas. According to the literature reviewed:

• Tai Chi practitioners had better maximal stability and average velocity with eyes closed, indicating improvement of balance function through vestibular mechanism.

• Tai Chi movements involve the head and thus stimulates the vestibular system.

• Patients with dizziness who practiced 8 Tai Chi movements for a half hour every day showed significant improvements.

• Tai Chi training improves whole-body stability and footfall stability.

• In another study, older adults with vestibulopathy were assigned to a 10-week program of VR or Tai Chi. The Tai Chi group demonstrated reorganized neuromuscular patterns in lower extremities.

• In another study, older people with dizziness showed significant improvement in up to and go test, forward deflection, backward deflection, and the maximum sway area.

• Tai Chi participants showed better performance in complex conditions, such as eyes closed with sway surface, sway vision with sway surface, and forward-backward weight shifting test.

Time and time again, Tai Chi has been shown to improve the ability to use visual, vestibular and proprioception information effectively. In addition, Tai Chi is relaxing, gentle, easy on the joints, and benefits the entire body, spirit, and mind!

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Important Facts to Know About the Kua (Kwa)

Tai Chi Masters and most instructors (unfortunately, not all) talk about the Kua (also spelled Kwa and, less commonly, Kwah). Students are advised to “open” their Kua when practicing Tai Chi. However, many don’t know how to find the Kua, how to “open” them, nor why it’s important. This is confusing, particularly to new (and some established) practitioners. As well, information as to what the Kua actually encompasses is not always clear.

Where are the Kua located?

According to Master Jesse Tsao, PhD, the Kua are the “lateral articulation of the ball and socket joints, consisting of the head of the femur (thigh bone) into the pelvis.” This area connects your upper and lower body and is sometimes referred to as the crotch, groin, or hips.

According to Master Chen Zhonghua (also known as Dongliang), the Kua is the hip ball joint and is responsible for integrating the upper and lower body. Without the integration, the upper and lower body cannot work together. The Kua run from the inguinal ligament through the inside of the pelvis to crest of the hip bones.

Other experts state that the Kua consists of the entire hip area, centering at the inguinal crease (Western anatomy). They include the Kua’s relationship with the torso and the thigh, plus the muscles that connect the legs to the spine.

Even though the descriptions of the area are slightly different, we know that the inguinal crease is extremely important in our movements!

Let’s look at some important facts regarding the Kua:

Tai Chi movements are generated by rotation of the joints (Kua). This is unique because movement is not generated by muscles and/or various parts of the body either pulling or pushing. The inner hips push outward/forward, while the outside of the hips are held inward which makes your stance more stable (like riding a horse).

The Kua are very large joints and contain some of the strongest muscles in the body. This is the area that we use when we are serious about lifting something correctly. We fold at the inguinal crease (Kua) to activate and coordinate the efforts of our leg, back, abdominal, and buttock muscles.

This inguinal crease also contains the largest number of lymph nodes in the body. Lymph, as you may know, is moved by muscle contractions and is critical in order to maintain the body’s immune system.

• Correct alignment removes tension and restriction from the body.

• When you crease your Kua, your range of motion will increase.

• When you crease your Kua, this gives you the ability to immediately respond to an attack or threat when necessary!

• If the Kua is not open, movement is resisted and the knee twists.

• Using your Kua correctly will improve your body coordination.

• The higher your skill in connecting the Kua, the better your body integration will be.

• When we open the Kua, Qi flows throughout the body. If the Kua are closed or restricted, Qi flow is restricted and clogged.

Moving from the Kua:

Kua turning is used in Tai Chi and Qigong, as well as internal Kung Fu styles (Baguazhang and Xingyiquan). In Tai Chi, we talk about the waist. However, the work is actually done by the Kua.

Movements are coordinated and proportional to the size of a joint. The Kau are large joints, so the movements will be significant. This is crucial to understand. When we move from the Kua we need to focus on the inside (not outside of the hip joint). In other words, when we open and close the Kua, our movements will be relaxed, coordinated, and balanced.

The trunk needs to be exercised as one part or unit. However, this cannot happen unless the Kua are properly aligned. The trunk, the waist and the torso must be aligned and erect, sitting on top of both legs. Both Kua must move in a coordinated fashion to ensure that the trunk is always erect and level when sitting on top of them. They are then able to guide the waist and trunk as well as adjust the actions involved in maneuvering and changing direction.

You will often rotate one Kua against the other. When they come towards each other, your waist will turn. When you rotate both Kua, this will cause the waist and Dantian to turn.

If knee actions are incorrect, the Kua can be pushed out of alignment. Therefore, it is important to be aware of the coordination of the Kua and the knees.

Unfortunately, instructors frequently see students turning from the shoulders. They err in turning from the “top” of the Dantian instead of the “bottom” of the Dantian - Kua location. This has a negative effect on their form, balance, coordination, range of motion, and more. In addition, Qi flow becomes restricted, clogged, or totally diminished.

When you are in a Bow stance (with the weight on the forward/front leg) the back Kua needs to be open. When you sit back on your rear leg, you need to ensure that the front Kua is open. This will keep your knee from collapsing which, unfortunately, is common when learning to practice Tai Chi or Qigong. It is obviously not good for your knee nor the rest of your body.

Interestingly, if even one Kua disengages from the lower Dantian, movements will unbalanced, unstable, and generally incorrect.

Locating your Kua:

In order to feel the Kua, do a semi-squat (not very deep) like sitting on a chair, and then open your knees sideways. You should feel your inguinal creases open and your stance should feel balanced and grounded. When you return to a standing position, don’t use your knees! Push your Kua forward, which closes them and protects your knees from injury.

It should now be clear why the Kua is a major contributor to our good form and good health!

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the Six Healing Sounds Qigong!

The Six Healing Sounds Qigong (Liuzijue) is also known as Six-Syllable Secret and Six Basic Soundless Sounds for Health. This ancient Taoist, Chinese breathing technique/exercise is used to improve health and healing, to balance and harmonize the body, and to achieve longevity. According to the Healing Art Community, the Six Healing Sounds help the whole body!

Credit for the Sounds is attributed to a well known Traditional Chinese Medicine (TCM) doctor, Tao Hongjing, who was born in 456 AD and lived until 536 AD. Tao Hongjing was also a Taoist, an astrologer, and an alchemist. As you would expect over the centuries, the Six Healing Sounds were further developed and modified by TCM doctors, Taoists, monks, ascetics, and the founder of the Tian Tai School of Buddhism. Because there was such confusion about how to pronounce some of the words, the Chinese Administration of Sport of China gathered, compared, and studied the data. They were assisted by Chinese linguistics experts and, in 2003, a new and revised version was released and promoted as a “health promoting Qigong”. However, many variations of the Six Healing Sounds exist today.

There are five major Yin organs in TCM: the heart, liver, spleen, lungs and kidneys. Each organ relates to an element and has an associated sound. When Qi energy becomes excessive, or gets blocked or stagnates, illness occurs. The Sounds remove bad, surplus, blocked, or stagnant Qi. They clear blocks and remove excesses, which releases negative emotions. When you focus on your breath and the different Sound vibrations, you relax and release stress. At that time, negative emotions are transformed into “positive” emotions.

According to Grandmaster Mantak Chia, the body stores negative emotions in its organs which in turn, erodes the health of the organs and affects the person’s disposition. The Six Healing Sounds transform the negative emotions that are stored in the body’s organs and turns them into healing energy which circulates through the body via the Microcosmic Orbit.

Each Sound can be associated with a different gesture, posture, visualization, organ, color, season, and/or a set of emotions depending on the practitioner and technique. Some techniques use a particular set of movements instead of a gesture. You can practice the Sounds by siting on the edge of a chair, standing, or you can lie on a bed or on the floor. Whether you are going to practice all Six Healing Sounds or just one or more, always breathe in slowly through your nose and and exhale slowly and evenly from your mouth. It is important to do the movements and Sounds slowly. Stay focused and don’t rush.

By now, you may be wondering how and why the Six Healing Sounds work!

The Sounds help move the congested, excess, or blocked Qi by creating different internal vibrations and pressures within different body parts by exhaling and inhaling. Kind of like an internal, orally created organ massage! Some techniques suggest repeating each Sound six times, three times a day. Other recommendations differ.

Some examples of the Sounds include: sssss, woooo, shhhh, haaaa, hoooo, heeee. Other techniques may use the exhalations sounds (syllables) of: hsü, her, hoo, sss, chway, shee. You can probably find many more variations of the Six Healing Sounds.

The order of the Sounds depends on whether you are doing them for health maintenance or healing. You can also practice them according to the season in order to help your body acclimate to climate changes. For example, the Heart Sound releases body heat in the summer and the Kidney Sound releases the cold of winter from the body.

It is best to say each Sound out loud, particularly if you are a beginner. In this way, you will learn the correct pronunciation. This will also prevent you from holding your breath and stopping the flow of Qi and vibrations. At a later time, when you understand how the Sound is produced, you have the option to produce little to no audible sound.

The Six Healing Sounds are an effective and easy to learn technique. My purpose with this blog is to introduce you to the Six Healing Sounds Qigong. I do not provide instruction nor audible sounds. There are, however, many very good (and some not-so-good) examples on YouTube. Check them out!

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What is the Purpose of Sticking Hands?

Almost every internal martial art has some kind of sticking practice or Sticking/Sticky Hands (Chi Sau in Chinese Cantonese). Sticking Hands is both a principle and the drills used to “stick” to an opponent. Touch is maintained in most of the drills but there are exceptions. Even though Sticking Hands has been mostly used as a fighting principle, it trains you to use your natural reflexes by responding to your opponent/partner’s moves and/or intentions no matter which form you practice. As you would imagine, there are many different variations of Sticking Hands drills.

In non-martial practice, it is commonly known as “sensitivity training”. Eyes are closed or covered. Sticking Hands improves your reaction time, teaches you about sensing balance, and trains you to sense your partners intention, predict when they are going to move, and in what direction. Best of all, you learn how to follow the path of least resistance.

When playing Sticking Hands, players usually face each other with each of their arms or hands in contact. Some trainers use a simple “rolling” pattern to start, while others use a series of turns, dips, hand raises, gentle pushes, etc. The point is to “feel” the opponent and to not lose contact. It is a great exercise to not only improve sensitivity, but to develop the ability to “listen”. Some instructors have practitioners create a situation where one opponent is “trapped” (so to speak) and the other has a clear path in order to strike. Again, this all depends on the goal of the exercise - either fighting or increasing sensitivity (or both).

Internal martial artists use “sticking” as a strategy for fighting external styles which use speed, strength, and distance in order to be effective. The principles and practice of sticking are the “counters” to these styles. Sticking (in other words, being in contact) teaches and allows us to feel where our opponent’s power is coming from and to sense their intention. The key is being more relaxed than our partner or opponent. This allows us to deflect or move away to reduce the opponent’s power and speed. Speed can fool your eyes but not your sensitive touch.

Practitioners often see similarities between Push Hands and Sticking/Sticky Hands. The difference comes down to intent. Usually Push Hands teaches the practitioner to stick to their opponent without striking and has more to do with unbalancing your opponent. Of course, it also teaches the practitioner to “listen”!

There is also a difference in Sticking/Sticky Hands depending on intent. Wing Chun emphasizes Sticking Hands training with the intent to strike without receiving a strike in return. The goal is also protecting your centerline, while attacking your opponent’s centerline. The Wing Chun practitioner will “chase the body, not the hands” with straight, sometimes even “choppy” movements. Wing Chun is considered a striking art because the practitioner aims to strike as many times as possible in a short period of time.

Most practitioners feel that you must have arm/hand contact with your opponent so that you can “feel” what your opponent is going to do. This allows you to respond appropriately. However, what if your opponent avoids arm contact? According Chu Shong Tin, famous Chinese Kung Fu and Wing Chun instructor, contact is not always necessary. Obviously, this would require extensive training in several stages in Sticking Hands: single sticking hands, rolling hands, practicing the defending and attacking techniques, and free sparring. Each step requires “step by step” learning and commitment.

According to Ray Hayward, in his May 2016 blog, Master Chang Chao-tung was nicknamed" lightning hands" because of his physical speed and “how fast his sensitivity and reactions were”. When practicing Sticking Hands, we must be relaxed, focused, and flexible at all times in order to achieve this level. Easier said than done for the majority of practitioners!

During my Yang Tai Chi training years ago, we practiced Sticking Hands during a workshop. I had not done sticking since the 90s when I taught and practiced Chen (both martial and non-martial). Full disclosure: I found that although having your eyes closed/covered taught you sensitivity, it also required a certain amount of trust in your practice partner.

I hope you have the opportunity to try Sticking/Sticky Hands. It’s a very interesting exercise and effectively teaches us a lot about listening and sensitivity. It can actually serve a practical purpose in our everyday life by teaching us to “listen” without using our ears.

If you have an opportunity, try it. You may enjoy the experience!

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Tai Chi Arm and Hand Movements

In this blog, my intent is to cover some of the concepts and principles of Tai Chi that I have watched students (both new and not so new) struggle with throughout the years. I thought I would start with arm and hand movements. This list is by no means exhaustive.

In Tai Chi, the upper and the lower body are synchronized. However, if one part moves and the other doesn’t move, the body is neither coordinated nor synchronized. Have you heard the term: body as a unit! When one body part moves, they all move. With this in mind, let’s talk about Tai Chi Arm and Hand Movements and why and how they affect our Tai Chi practice.

We also can’t talk about hand and arm movements without talking about the concept of circularity. This is an important area of upper body movement frequently misunderstood by newer students. Upper body Tai-Chi movements (arms and hands) are circular or a part of a circle. The speed and/or radius, as well as its plane continuously change. Martially, this is particularly important because it is easy for your opponent to predict the trajectory of a straight-line arm movement, but not so with the constantly changing circular movements of Tai Chi.

Beginning students (and non-students) get distracted by what the arms and legs are doing when they are watching skilled Tai Chi practitioners. Neither realizes that the center/waist (Dantian) is directing and controlling the movements of the arms. This is a very important principle that many new or even intermediate students struggle with: arm movements come from body movements. Arms do not move independently.

According to Master Jesse Tsao, PhD, author of Practical Tai Chi Training, if you (not your body) move your hands or arms, your movements will “become segmented, the energy and power will be greatly diminished.” However, if you follow this key body movement principle “your arm motions will be effortless. Once a student understands and consciously practices this principle, it will be much easier to actually do Tai Chi correctly.

James Drewe, a Tai Chi and Qigong instructor in England suggests practicing this principle in the following manner:

• Stand with your feet shoulder-width apart.

• Without moving your feet, turn your hips to the right and/or the left.

• Come back to center (or neutral).

• Now either put your arm out in front of you or out to the side (your palm can be up or down).

• Then turn your hips out to the right and/or the left. Let the arm act as a “spoke on a wheel” and let the hips move the arm.

In other words, the body turn caused the arm movement. Simple but important to comprehend!

Before we discuss arm and hand movements, let’s talk about the shoulders and elbows. Shoulders must be loose and dropped. Lifting the shoulders must be avoided because they restrict arm and hand movements. Elbows must point down, otherwise, they lift the shoulders, again causing restricted arm and hand movements.

Arm and hand movements in Tai Chi can look quite complicated. To many new students (and observers), Tai Chi hand movements actually look random, as well. Hands often have open palms. At other times palms and hands are closed and may even form “hooks”. In most forms, the hands don’t cross the center line (i.e., the sternum) because each hand protects its half of the body.

How about the wrists? In many forms, the wrists need to “sit”. When the wrist “sits” (drops slightly) the fingers gently rise. Maybe you have heard of “Beautiful Lady’s Wrist” (also called Beautiful Lady’s Hand)! By keeping the wrist straight (straight does not mean flat) from the elbow to the tip of the middle finger, you soften and relax the entire arm, including the fingers (which have a natural, relaxed curve). The result is not only improved circulation, this also allows leg and waist movements to be expressed in the hand. Bending the wrist (either inward or outward), just like bending the elbow (or any other joint), stops and/or restricts the flow of energy. Many instructors (myself included) liken this to bending a hose which stops the flow of water!

What about hands? Do you realize that a single hand movement requires approximately 50 muscles working together? Hands can punch, slap, hook, chop, neutralize, strike, stick, and so much more. In most forms, the hand positions change many times. A Tai Chi practitioner can express a full variation of abilities through the use of his or her hands. In fact, several hand forms exist today, as well as in the past.

Tai Chi practitioners often use the hands and arms for “listening”. Consider the practitioners “feeling out” their opponent in Push Hands and/or sticking hands, for example.

Proper hand form is one of the keys to successful Tai Chi training and practice. Many experts believe that the different hand forms ”originally came from imitating animals”. Holding your hand in the shape of an eagle claw, mouth or claw of a tiger, or even a crane’s claw directs Qi to your hand. Each style or family of Tai Chi has different ways of forming or holding their hands. Within styles or families, hand forms may be different depending on the Master or practitioner’s experience, understanding, or even preference.

Because of tension and inexperience, many new (and even not so new) students hold their hands too tightly rather than using an open hand manner. Fists are not to be clenched, but relaxed. Palms are also relaxed but not flat. Fingers are open but not stretched straight.

A few additional interesting points: most practitioners experience loss of focus on occasion. Paying more more attention to your changing hand postures will keep your mind from wandering and generate greater amounts of Qi. This will also increase your mind-body interaction and your energy pathways. The result will be better form and better health!

I hope some of the explanations and information above will help clear up any misconceptions. For those of us who have practiced Tai Chi for a long time, it may serve as a reminder and reinforce what we, hopefully, learned in the past.

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Tai Chi and Qigong Can Help Hip Stiffness and Pain!

Most people don’t think much about their hips unless they begin to have pain and stiffness. It doesn’t necessarily mean that we are old or that we need to live with pain and stiffness. Young and old alike can suffer hip pain and stiffness! Of course, aging does have an effect on your hip joints but so do some sports! Let’s look at some causes.

Did you know our hips and knees are the largest joints in our body? As such, they play a vital role in weight bearing and most lower body movements. In order for us to walk and/or step in any direction, these ball-and-socket joints need to engage. Hip pain can make bending as well as walking from room to room very painful. Many people experience limited hip mobility, which not only affects movement, but causes intense pain at times.

What would cause limited hip mobility and stiffness? First of all, the capsule within the hip joint needs synovial fluid to help maintain space between bones and to prevent friction. Lack of synovial fluid causes friction, which leads to inflammation, arthritis, and pain. At times, a hip replacement may even become necessary.

Healthy supply of synovial fluid = healthy hip joint!

What decreases the amount of synovial fluid in the hip joint capsule?

• aging plus gravity causes the fluid to squeeze out

• some sports, such as running and weight lifting, for example

• lack of healthy joint movement

Rotating the hip restores fresh synovial fluid in the hip joint capsule by acting as a pump. Repeatedly compressing the joints pumps synovial fluid into the capsule in order to nourish the cartilage. This results in the joint ends becoming slippery so that they can move more smoothly. Hip socket rotation happens when you practice Tai Chi and/or Qigong regularly and correctly. Because Tai Chi and Qigong rotate your hips and are low impact, your joints don’t get overly stressed. It is also believed that these movements may also restore hip joint integrity. Be absolutely sure to use body awareness whenever you shift your weight, rotate your hip, and/or negotiate the movements in a relaxed manner.

According to Traditional Chinese Medicine, ancient “healers, and modern-day doctors, inadequate blood circulation and stiff joints are two main reasons for recurring pain in the body. Tai Chi and Qigong improve blood circulation and heal stiff muscles which reduces pain and improves well-being and quality of life.

While we can’t stop the ticking clock on aging, there are solutions that can help you to regain hip flexibility and reduce hip (and sometimes back) pain. Physical activity and movement are important for both physical and mental health. Proper exercises (both aerobic and mind-body) need to be done correctly. Exercise and physical therapy can stabilize, strengthen, and stretch the hips, as well as relieve pain and improve motion. Mind-body exercises actually have the same effects as aerobic exercise. Quite a few patients prefer Tai Chi, Qigong, or Yoga over physical therapy for a variety of reasons. Mind-body exercises have also been shown to help with sleep disturbances and mood disorders.

Mind-body exercise can be done at home. However, many people enjoy the camaraderie, social support, and space available with group classes. Group classes can also be mood lifters and a source of motivation. Many students enjoy the friendship and the opportunity to get help from a competent, trained instructor. Students in classes often see positive results quickly, especially if they have been fairly sedentary.

Tension, pain, and tightness in the hips can also affect your balance, low back, and can cause spinal issues. Unfortunately this is especially true as we age and many people develop osteoarthritis. Tai Chi is recommended by the American College of Rheumatology for osteoarthritis of the hip, hand, and knee. There is also evidence that Tai Chi can improve mobility in the ankles, hips and knees in people with rheumatoid arthritis. Qigong improves physical and functional ability, as well as balance. There are no side effects like there are with many medications and Tai Chi and Qigong are safe for people of all ages and most physical conditions!

While Tai Chi and Qigong will improve the health of your hips as well as reduce pain and stiffness, it won’t happen overnight! There is no such thing as instant pain relief and there are no shortcuts! Hip improvement will happen gradually with regular practice. Yes, regular practice! Being a weekend Tai Chi or Qigong warrior will not bring the desired improvements.

Are you worried about your busy schedule? Regular practice shouldn’t require a huge time commitment, but it is necessary! It’s time to take the first “step” towards creating healthy hips!

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Methods to Restore Balance Along the Conception Channel

As mentioned in an earlier blog, when the Conception Channel is open and flowing, Yin energy travels up and out to the organs and extremities. Healthy Conception Channel flow is considered vital for more than a person’s physical well-being. It also affects their spiritual intuition, as well as their ability to manifest dreams, images, and intentions. According to Traditional Chinese Medicine (TCM), the Conception and Governing Channels/meridians are considered “the core components of the human information system”.

Even though the Conception Channel usually has no significant Qi stagnation, we need to have a healthy, adequate amount of Qi stored in order to regulate and balance Yin channels. Restoring balance along the Conception Channel can be accomplished through various methods, including mind/body exercises, meditation, acupuncture and/or acupressure. Tai Chi and/or Qigong are excellent methods of increasing Conception Channel flow. Acupuncture is also a very effective method. However, there are those who are hesitant to try acupuncture for a number of reasons: fear, lack of financial resources, not understanding how it works, or even thinking that you have to be sick or in pain in order to try it.

We open and expose our Conception Channel when we love, trust, are proud, and/or are confident. In fact, when we hug someone we often press our Channels together.So what do we do when the opposite is true? Obviously, we close our front down by hunching, crossing our arms over our chest or stomach, we turn our backs, and we may even run away. The problem arises when we mentally or emotionally hang on to that experience and ruminate the situation. By doing so, we create a blockage in Yin energy flow!

What can we do to restore balance and flow? We can stretch and/or massage along the Conception Channel. Interestingly, we (usually unconsciously) open Conception Channel flow through the practice of Tai Chi and/or Qigong! The soft, flowing, continuous movements stretch and massage all the meridian points. The same is true when we practice Qigong. We stretch, turn, expand, and contract which in turn opens blockages and creates a stronger flow of Yin energy throughout the Conception Channel.

To clear the blockage, you can also (albeit with some trial and error), massage, stretch, tap and/or meditate at meridian points along the Conception Channel. You can use your fingers, fists, or even your elbows to apply pressure and/or tap along the Conception Channel meridian points on the body. When you thump, tap, massage, or apply pressure to these points, you help energy flow. If you do this when you are anxious, you dispel or decrease excessive energy. Thumping massage and pressure on these points helps the energy move along or dispels energy when there is too much and we feel anxious. All these activities can keep the Channel healthy and balanced.

Below are four powerful points that can help you to calm yourself and restore your balance, health, calm, and emotional stability:

• Tap below your lower lip with a middle finger several times in a row (This is part of meridian tapping).

• Pinch the muscles to the sides of your windpipe and stretch the skin out

• Tap both clavicles several times in a row with both middle fingers

• Place your hands on top of each other and rub small circles on your stomach below your belly button (Dantian area).

If you are more inclined towards meditation, some important points/areas to meditate on include: the throat, the heart and lung area, and the area around the Middle Dantian.

The beauty of all this is that you don’t need to incur a great significant cost, no special equipment is required, and you can help yourself to stay healthy mentally, emotionally, and physically!

Bottom line: you put responsibility for your own health in your own hands!

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Where and What is the Conception Channel (Vessel) ?

The Conception Channel (Vessel) is one of the eight extraordinary vessels. These are meridian pathways store and facilitate the flow of energy throughout the body, especially to areas where there is an injury, stagnant energy flow, or deficient organs. Even though Channel and Vessel are often used interchangeably, for continuity, I will use Channel.

The Conception Channel is also known as Ren Mai, the ‘Sea of Yin’ Channel, or ‘Directing‘ vessel. As with Yin and Yang, there are two Channel sides. In the case of the Conception Channel, the Governing Channel is the other side (or half). Let’s be clear on one thing, the Conception Channel does not make Yin energy. It nourishes and helps keep Yin in balance. Yin energy always comes from or with Yang energy. Each depends on the other and actions to increase one, will always affect the other.

Yang energy warms, moves, and protects, while Yin energy nourishes, moistens, feeds and is involved in growth. As you see, the Conception Channel involves working with and integrating the vital Yin organs and body fluid. Yin energy is nourishing, moistening, feeding and growth-orientated.It is believed that the Conception Channel’s 24 points connect to major meridians in the body in order to balance energy.

The Conception Channel actually starts in the womb (women) and lower abdomen (men). It then rises up the anterior center line in the front of the body, to the mouth. At the mouth, it meets the Governoring channel (Du mai) and then terminates under the eyes. The organs immediately behind the Conception Channel are the mouth, throat, esophagus, stomach, heart, aorta, plus the womb, bladder, and sexual organs.

The Conception Channel influences more than just reproduction. It affects issues related to puberty, menstrual irregularities, birth, and menopause, to name just a few. With this in mind, it is easy to see that the Conception Channel has an impact on:

• genital problems

• womb issues , including infertility

• male sexual problems, including impotency, as well as hernia and genito-urinary dysfunction

• bladder, kidney, stomach, liver, spleen, and intestinal problems in both sexes

• fascia, connective tissues or membrane problems

• abdominal masses caused by stagnation of Qi energy

• problems involving the mouth, esophagus, throat, and digestive tract.

• problems or illness involving the heart, aorta, and lungs.

The Conception Channel starts at point between your sits bone or perineum. This is a very important point for relaxing our pelvis and posture during Tai Chi, Qigong, standing mediation, and Yoga.

Conception Channel Yin energy can also be directed towards personal development, changing or creating something new, or even pursuing creative pursuits. When the energy in the Channel is flowing freely, we’re happy and can make changes necessary to stay or become that way. When the Channel is weak, stagnant, or blocked, life becomes mundane, change is difficult, and there is an overall sense of dissatisfaction.

It is believed that we open up or expose the Conception Channel only when we feel confident and/or we like the people we are with or even if it’s warm. If attacked, this is the area we protect or hide. If it’s cold, we roll into a ball (fetal position) to protect the front. If neither hiding or protecting is an option, we tighten or tense our muscles (either voluntarily or involuntarily). When of if we feel attacked, we turn our back (our Yang side) on our attackers, either literally or symbolically. At times, we run away. However, the stress and muscle tightness that was generated doesn’t always decrease or loosen.

Because the Conception Channel is so important to our health and well being, both mental and physical, in the next blog we will talk about ways to get and keep the Yin energy flowing.

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Chinese New Year 2022!

In my 2020 blog on Chinese New Year, I provided a lot of fun and relatively unknown information. In 2022, many things have changed due to upheavals in our economy, but most of all because of the Covid pandemic and the emerging variants. Here’s some additional information regarding Chinese New Year (also known as Spring Festival) and 2022 changes due to the pandemic.

The New Year festival is based on the Chinese Lunar Calendar, which is based on the movement of the moon. Therefore, the dates of Chinese New Year vary slightly from year to year. In fact, the moon movement also determines the date of the Lantern Festival, the Dragon Boat Festival, and the Mid-Autumn Day.

Chinese New Year 2022 falls on February 1st (Tuesday), however, the festival lasts until February 15 (15 days ). It marks the transition from 2021 (the year of the Ox) to 2022 (the year of the Water Tiger). 2023 will be the year of the Rabbit. New Year's Eve (January 31) and New Year's Day (February 1)are the peak times of celebration. Chinese New Year is considered a legal holiday and Chinese people can get 7 days off from work (January 31st to February 6th). In the past, some companies and institutions have allowed from 10 to 15 days off!

Every 12 years is regarded as a cycle because the lunar calendar is also associated with the 12 animal signs in Chinese zodiac. Another name for the Chinese zodiac is Shengxiao. The zodiac animals are: Rat, Ox, Tiger, Rabbit, Dragon, Snake, Horse, Goat, Monkey, Rooster, Dog and Pig. Many years ago, the zodiac animals played an important role in Chinese culture and were believed to be related with people’s character, career, health and love life. Now people usually consider their zodiac animal as a mascot of good fortune in their year.

The years of the Tiger are as follows: 1914, 1926, 1938, 1950, 1962, 1974, 1986, 1998, 2010, 2022, 2034. According to Chinese culture, Tigers are brave, cruel, natural leaders, ambitious, often arrogant, and a symbol of power and “lordliness”. Interestingly, Tigers are also considered the patron deity for children.

Some fun things you may not know!

During the Chinese New Year, the character “Fu” which means good fortune, appears frequently. The Fu is always written on a piece of red diamond-shaped paper. during the Chinese New Year. The character“Fu” is pasted on doors, windows, or walls by every family. Interestingly, the “Fu” is upside down in order to bring good fortune! Why? It’s because both “upside down” and “come” have the same pronunciation in Chinese.

Traditionally, red envelopes containing lucky money (known as “Yasuiqian” in Chinese), were given or sent during the New Year from the older to the younger generation. The “lucky” money was to protect children against evil spirits. In the Han Dynasty (202 BC - 220) lucky money was not given. Instead children received a good luck charm made in shape of a coin. Eventually, real money was distributed in the red envelopes representing good luck, happiness, and best wishes. In our digital age, most people are sending digital red envelopes. In 2018, 600 million red envelopes were sent with the number of red envelopes increasing every year.

Many Chinese companies give red envelopes to their employees, unofficially called a 13th month salary. In other words, employees receive a bonus in the form of double pay in January. This is usually given on the last working day before the Chinese New Year holiday.

Historically, people avoided visiting others on the 3rd day of the New Year, also known as “the day of the Red Dog”. According to Chinese legend, the Red Dog is the God of Anger and on this day, people are more likely to argue with others. It was considered an unlucky day and people even avoid going outside so as not to encounter unlucky things. Some Chinese don’t know this custom because, except in South China, it has gradually been ignored.

The 10th day of the Chinese New Year is considered the birthday of stone ( “Day of Stone”). People show respect to stone by not moving any stone or using stone tools. To do so will cause crops to be damaged by the God of Stone. The tradition is still popular in some rural areas today, where there is even a custom of worshiping the stone and sacrificing baked pancakes!

How the pandemic has affected Chinese New Year celebrations:

Traditionally, during Chinese New Year, millions of Chinese return to their hometowns to be reunited with family and friends. Last year, due to COVID-19, 870 million trips were taken. This is a decrease of 40.8% from 2020 and 70.9% from the pre-pandemic 2019 level.

After its first Omicron case, Beijing, for example, began to tighten inbound travel restrictions. At this point, these restrictions are from January 22 to March 31. Many people, both citizens, travelers, and business people, fear that a sudden outbreak or change in travel restrictions could disrupt their travel. Right now everything depends on when, where, and if outbreaks occur. Restrictions are also dependent on specific local policies and location.

At this time, 29 Chinese provinces and cities have suggested that citizens “celebrate in place”. Many local governments have rolled out policies that would entice and retain employees during the holidays when they would normally be off. Some of these enticements include: red envelopes, consumption vouchers, and some employees are even receiving subsidies!

In the United States, we have seen celebrations rescheduled, decreased in size, and even cancelled altogether. Many people are “celebrating in place” or not at all!

We are all in this together!

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What and Where is the Governing Channel?

According to Traditional Chinese Medicine (TCM), the meridian system, also called channel network, is a path through which “Qi” flows. There are 12 standard meridians and 8 extra meridians which are not directly associated with internal organs. Three of the 8 share the same origin and emerge from the perineum. One of these is the Governing Channel (vessel).

The Governing and Conception Channels ( or vessels) are complementary but polar opposite the main rivers of the Yin and Yang energies. In medical Qigong practice, a priority is regulating these two channels in order to balance Yin and Yang in the body. In this blog, we will look at the Governing Channel, also known as Du Mai, Du Meridian, or Governing Vessel.

Du in Du Mai translates as govern, supervise, or oversee. Mai means channel, pulse, or range. The primary pathway of the Du Meridian starts in the lower abdomen (lower Dantian), then ascends along the midline of the sacrum and spinal column, up the nape of the neck, to the crown of the head down to the midline of the forehead and nose to the upper lip and gum. Viewing the Microcosmic Orbit blog will give you a very rough picture of the Governing Channel path (following the red path in the diagram). As one would expect, this channel also has some secondary branches. The Governing Channel contains 28 acupuncture points and is often considered the Back Channel because it runs along the spine and up over the top of the head.

The Governing Channel is also known as the “Sea of Yang Meridians” because it is said to govern and connect to all the Yang channels. The Governing Channel is also responsible for increasing all the Yang energy in the body and for nourishing the five ancestral organs, including the brain and spinal cord. As well, it also supplies and transfers energy to any deficient meridians, organs, or parts of the body. Interestingly, the Governing Vessel (I will use vessel here) is able to store energy which it can transfer to low energy areas of the body or places that require a higher amount of energy. One example is the process of healing which takes a greater amount of energy than other processes.

The energetic flow of the Governing Channel:

• is Yang,

• positive polarity,

• the male aspect,

• responds to treble tones,

• goes up the spine and over the head,

• stimulates the emotional regulation of the mind

By focusing on the Governing Channel, you can use acupressure, Tai Chi movements, and meditation to increase your energy flow on your own.

Because you can’t reach your back, by tapping or applying pressure to the acupuncture meridian points (usually with your fingers) you can release blocked or stagnated energy. These points are the occipital bone point, crown of the head, and the forehead center between your eyebrows. Another method is through Tai Chi or Qigong movements where you stretch or massage the area from your tailbone up to the top of your head. This will increase your energy and wakefulness because these stretches activate the meridian points along the Governing Channel.

Through meditation, it takes quite a bit longer to increase your energy flow. You start by meditating on each of the meridians in the Governing Channel as they travel up the back. You may feel nothing for a length of time. However, do not give up and don’t take “a day off”. One book (if you are interested in pursuing this method) that may be of interest is Mantak Chia’s Awaken Healing Energy Through The Tao: The Taoist Secret of Circulating Internal Power.

Here’s the good news: if you are already a Tai Chi or Qigong practitioner, by focusing on stretching and twisting your spine from your tailbone to the top of your head, you increase your energy flow each time you practice! Another reason to improve your body awareness and focus. And yet one more reason to practice!

Bottom line: the Governing and Conception Channels are very important to your health. Stay tuned for a future blog regarding the Conception Channel!

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What is Yi Jin Jing (Yijin Jing)Qigong and What are the Benefits of Practicing It?

Yi Jin Jing (also spelled Yijin Jing) is known as Muscle and Tendon Changing Classic and Tendon-Muscle Strengthening Exercises. “Yi” means change, “Jin” means bones and muscles, “Jing” means method. The purpose of Yi Ji Jing is to turn “flaccid and frail sinews and tendons into strong and sturdy ones”. It is considered a Qigong, an internal gongfu, and part of Chinese medicine for self-healing. It is also part of the New Health Qigong Exercise Series which was compiled and published by the Chinese Health Qigong Association.

Yi Jin Jing is thought to originate in primitive shamanistic rituals. According to legend, credit for it’s development is given to Da Mo (Bodhidharma), an Indian monk who lived in the Song Mountains (middle China). Yi Jin Jing was developed as a way to cultivate body, mind, and spirit, which allowed the Shaolin Temple monks to develop stronger bodies which would not deteriorate. Stronger bodies were also considered a way to ensure spiritual cultivation.

Legend said that Yi Jin Jing was left behind by Bodhidharma after his departure from the Shaolin Monastery. However, as usual, there is some debate about the true origin. The written text was thought to be composed by the Taoist priest Zining in 1624, with the earliest surviving edition dated by Ryuchi Matsuda in 1827. No matter the origin, it is clear that the monks of the Shaolin Temple played a significant role in the evolution of Yi Jin Jing exercises.

The many translations and distinct sets of exercises today are said to be derived from the original. Many experts contend that 18 (instead of 12) should be the correct number of exercises (based on the 18 Arhats), but it can vary from 10 to 24, to 30. Today, Wang Zuyuan’s form of 12 exercises has been adopted by the Academies of Chinese Medicine in China.

Some common elements that you will find in the different Yi Jin Jing forms:

• Palms are open with fists used only for stretching the tendons.

• Movements are done either standing or bending forward.

• Eyes are kept open.

• Movements are slow, graceful, and relaxed.

• The upper body is active and moves in all directions.

• Movements focus on the spine, vertebrae, ligaments and the spinal cord as they twist and stretch.

• Limbs are gently curved

• The body works as a unit.

• The form can change depending on the shape of the body, time of practice, and the practitioners general health.

Yi Jin Jing is a very popular Qigong because it is easy to learn and suitable for people of all ages. Though it is considered a form of Qigong, it is quite dynamic with the aim of not only strengthening the muscles and tendons, but also building stamina. Yin Jin Jing is well known for relieving pain in the muscles, ligaments and tendons in the neck, shoulders and back.

Movement combinations stretch the body’s muscles, tendons and ligaments for improved range of motion, mobility, resiliency, balance, and coordination. The movements are continuous and focus on tendon stretching, bone flexing, and combining both softness and strength.As well, these exercises improve the movement of the fluids of our bodies such as blood, synovial fluid and lymph. Practicing Qigong also helps build body awareness and proprioception (how it moves through space).

Just like Tai Chi, Qigong, Yi Jin Jing is both an external as well as an internal movement practice.  Qigong helps promote improved health and wellness and can be used as an alternative or as a compliment to cardiovascular or strength training workouts. Yi Jin Jing integrates the mind, body and spirit, making it important that practitioners remain relaxed. A calm mind assists in natural breathing, which circulates vital energy (Qi)

Yi Jin Jing is a key element of the physical conditioning used in Shaolin training. Yi Jin Jing is supposed to maintain or regain your youthful physical state, improve the quality of your Qi, and ensure a strong power supply. However, in order to achieve the desired outcomes, the principles must be followed as well as the practice order according to Marco Lueck, the founder of Water Dragon Arts.

Yi Ji Jing is quite different from most Qigongs you may have seen or practiced. If you are curious or Yi Ji Jing sounds appealing, you might want to check out some of the videos on YouTube and/or the internet.

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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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