Can You Use Walking Canes for Self Defense?

The best and safest weapon for self-defense is the one that you carry at all times and is available “when you need it”. Canes have been around for about 5,000 years, make great weapons for self-defense, are readily available, and are legal to carry. Many seniors carry canes and there are a few branches of self-defense training for seniors. One is called “Cane Fu for Seniors”.

Canes for Self Defense is a fairly new martial art that has become very popular globally. Cane Fu or Canes for Self Defense is not to be confused with the martial art of Cane Fighting. I realize that can be confusing. The one we are discussing in this blog is aimed at non-martial artists, such as seniors, other citizens, or those with mobility and/or balance issues. The training period is much shorter; sometimes an hour and, at other times, up to nine hours. I will use the term “Cane Fu” or Canes for Self Defense in this blog, even though it goes by different names, in order to reduce some of the confusion.

Canes for Self Defense was created to fill a need as our population ages, crime is increasing, and importantly, many people want to maintain an active lifestyle. As we age, our physical capacity, strength, and speed decreases. Unfortunately, since 2003, violent crime against the elderly has “increased by 27 percent”. Using a cane for protection makes sense because it is not only a walking aid, but can also be an unassuming “weapon” which is legal everywhere. With training, it becomes a “formidable weapon” for self defense. Using a cane for self defense is efficient and the training builds body awareness, arm strength, courage, peace of mind, and self-confidence. Students learn about the center of gravity and the importance of being rooted, while they have a little fun!

Cane Fu classes have been taught by over 3,500 masters at senior homes, senior centers, assisted-living facilities, and police departments, to name just a few. There may be a nominal charge, although some are offered free of charge. One example: In 2014, Cane Fu Certified Police in Boca Raton, Florida started teaching local residents a nine week program using a cane for self defense. The students were taught to use the cane for self-defense when they were “unable to avoid conflict”. The classes gave seniors and those with mobility issues, a “tool of empowerment” as well as increasing their confidence and, importantly, awareness of possible threats in the environment.

However, Cane self defense is not only for seniors. There are younger people of all ages who have balance and/or mobility issues. Canes for self defense is appropriate for anyone at risk of being robbed, beaten, or attacked due to their age, mobility, or balance issues. Self-defense aside, Cane classes are great for exercise, rehabilitation, physical and mental well-being, and provides an opportunity to socialize with others while having some serious fun.

While any cane can be used, the best ones for self-defense are solid, sturdy, high-quality hardwood canes. They deliver a hard hit, don’t break on impact, and are useful for hitting pressure points. The best ones also have a thicker shaft; a one inch shaft is a great choice. Most have room for decoration if you so desire.

Word of caution:

Most individuals (although not all) who use a cane rely on it for balance and mobility. These individuals particularly need training. Otherwise, when using their cane in a self defense situation they may fall, their strikes may be ineffective, their cane may be taken from them, or worse, it may used against them.

That doesn’t mean it’s not a good idea to have a cane for self defense, it just means you need to think about several things first (as stated earlier):

• An expensive aluminum or cane sold in drug stores is not adequate. It will break!

• A strong wood cane is much better. Best is a “fighting cane”!

A little background and history:

Colonel Thomas Hoyer Monstery was the first to write about using a cane as a method of self-defense in 1878. He also wrote about boxing, wrestling, and kicking, in a collection of articles in the New York press. Monstery was also a master of fighting and fencing in America. The Colonel had survived numerous sword, knife, and gun fights resulting in approximately 22 body scars. He also survived an assassination attempt by using a Hickory cane.

Mark Shuey is another name associated with the creation of cane as a self-defense weapon (Senior’s American Cane System or Case Masters) about a decade ago. He became interested in a cane for self defense because his father refused to carry one. His concern was the stigma attached to canes as a sign of aging and being frail. At that time, Mark noticed that there were no cane martial arts systems. He created a form that is “senior friendly” as well as appropriate for those with mobility and/or balance issues.

There are at least two other branches who are teaching Cane self defense for seniors in the United States: Dave McNeill’s Goju-Shorei and Cane-Do Kai by Joe Robaina.

Canes can be used to:

• Block a punch while stopping the momentum of the strike

• Stop the attacker from choking you by laying the cane horizontally on top of the attacker’s arms and pushing down hard with both hands.

• Swing to hit the side of the attacker’s neck.

• Poke the straight end into the attacker’s body.

• Swing and strike the attacker’s upper body.

• Strike an uppercut-type punch to the throat or face with the crook of the cane.

• Tear at the face and neck with the sharpened handle end.

Key points

• Be sure you are rooted and grounded before you strike.

• Make sure you have a firm grip on your cane before striking.

• Upright posture is important and keep your eyes open.

• A cane is not effective in a cramped space such as an airplane or closet.

• Be sure that your cane fits you: neither too long or too short. Shorter would be better than too long!

• Know (learn) what to do if your cane is grabbed and taken away from you.

• Don’t try to hook an attacker’s head, neck, or limbs.

• Test the cane you are buying to be sure that you have the strength to swing it.

• If you have issues with balance and mobility (meaning you rely on the cane), use movements that are low. Quick thrusts with the tip are both faster and more difficult to block. The other advantage: your cane remains closer to the ground when you need it.

A cane can be a great self-defense weapon ONLY if you know how to use it properly! Be sure to obtain training. The last thing you want is to be beaten with your own cane!

In closing, I am going to misquote Indiana Jones - Don’t take a cane to a gun fight!

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Tai Chi, Qigong, and Traumatic Brain Injury

Traumatic Brain Injuries (TBI) have become a major health problem affecting people of all ages and socioeconomic status worldwide. In 2013, the US Centers for Disease Control and Prevention reported almost 50,000 TBI related deaths; 282,000 TBI related hospitalizations; and 2.8 million TBI related ER visits. TBI caused by motor vehicle accidents are most common in children and young adults. In older adults, the most common cause of TBI is fall related. Interestingly, men suffer TBI twice as often as women.

Traditional Chinese medicine (TCM) including Chinese herbal medicine, acupuncture, and Tai Chi Chuan, was found to be beneficial for patients with TBI. Research indicates that Tai Chi is more gentle, puts less strain on the body, and is lower impact than other forms of exercise, making it an effective therapy for those with TBI and reduced mobility.

An article published in the August 2020 issue of The Brain Health journal, indicated that Tai Chi increased “global cognitive and executive functioning” more significantly than computerized cognitive training. Six months later, the increase in functioning continued to be significant.

After TBI, the visual system, vestibular system, and sensory system may not be in sync. The result is vertigo and/or dizziness. Tai Chi helps calibrate the integration of the three systems. Tai Chi also improves focus, concentration, motor planning and sequencing, and memory. For these reasons, Tai Chi is often considered a “full brain activity”.

Traumatic, battle-related brain injuries in veterans have frequently been mild. Symptoms often exhibited are headache, cognitive deficits, memory loss, changes in personality, vestibular disorders, communication issues, sleep disturbances, and tinnitus. Veterans were recruited for a small 2013 study on the effects of Qigong on Mild Traumatic Brain injury. Upon completion of the study, the participants stated that Qigong enabled them to control their symptoms. They were also able to decrease reliance on medications. All felt that Qigong was a good fit for the “disciplined mindset of military service members”. Interestingly, the participants believed that because of their decreased balance, cognition, and memory, Qigong was a better fit than Tai Chi or Yoga.

A 2009 randomized controlled study published in Clinical Rehabilitation, on individuals with TBI compared Qigong with a control group. The Qigong group exhibited better improvement in mood and self-esteem than the control group.

A study in 2006 in New Zealand looked at the effect of Tai Chi Chuan on individuals with TBI. The researchers determined that Tai Chi was effective in decreasing symptoms in patients with TBI.

A small, short-term study was performed and published in Brain Injury in October 2005 investigating the effects of Tai Chi on individuals with TBI. When compared with the control group, Tai Chi showed significant improvement in sadness, confusion, anger, tension and fear. They also exhibited more energy and increased happiness.

Unfortunately, all of these studies were relatively small. Without exception,Tai Chi did show immediate short term benefits, especially on mood. However, longer and larger-scale studies are recommended. In future studies, attention should be paid to physical, cognitive, behavioral, neurological, and psycho-social issues. It is also very important that the researchers understand Tai Chi and are able to capture and assess vital information. It is also extremely important that qualified Tai Chi instructors be utilized in the studies both for design and instruction.

As you might expect, it is difficult to design a study using Tai Chi and/or Qigong due to the different forms and exercises utilized. Skill and experience of the instructors is difficult to compare. In addition, patients with TBI symptoms also add another level of complexity to studies.

However, one thing that is perfectly clear: there are numerous benefits and reasons for individuals with (or without) TBI to practice Tai Chi and/or Qigong as part of their rehabilitation and/or quality of life!

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Tai Chi Fan

If you have every seen a performance with Tai Chi Fan, it looks like a lovely dance. Indeed, it is and can certainly be. However,Tai Chi Fan (also known as Iron Fan or tiě shān) is primarily used as a weapon in the Tai Chi martial arts. It is one of the most beautiful self-defense forms.

Tai Chi Fan is often considered a newcomer to Tai Chi weapon forms. Only Chen style and Yang style usually have a true Tai Chi fan history of practice. The most common forms consist of 18, 24, 52 , or 56 movements. It is not taught in most schools, although, there are some smaller schools that have it as part of their tradition. Even thought there are double fan forms, those are not usually seen.

For self-defense, Fan forms require focus, concentration, dexterity,balance, poise, intention, and awareness to be an effective tool in self defense. This is also true of Tai Chi fan forms for dance. Fan forms emphasizes body awareness and mindful meditation but looks like an elegant, unique, and calming dance. In fact, practicing Fan form develops your strength, connected movements, balance, health, flexibility and it will also improve your other Tai Chi forms.

Fans are popular because they are small, light, fun, attractive, and relatively inexpensive. Originally, fans were made of palm leaves and bamboo thousands of years ago, and were used to cool and/or to swat bugs or flying insects. Culturally, fans later became status symbols once different materials were used in creating them. The colors, fabric, design, size, and even the different materials used became significant and told “a story” about the owner. At around this time, they were often used to hide a women’s facial expression and intent.

Today’s fans continue to have a lot of meaning and are still considered status symbols. They can be works of art containing intricate designs and materials.Modern fans are well designed with strong synthetic material in the folding part and tines that are made of wood, plastic or metal.

In Feudal China, both men and women carried fans as weapons. Though both carried them, they were particularly effective for women during the Ming dynasty, between 1368 and 1644.

During the early 1700s, the second Ming Dynasty emperor called out for skilled fan practitioners. He watched and learned from them, afterwards banning fans in China from martial arts usage. If you practiced or demonstrated fan, you were sentenced to death.

Fans were not introduced (or should I say re-introduced) as a Chinese martial arts weapon until at some point between the 1800 and 1900s. They were used earlier in Japanese martial arts and were outfitted with metal blades. Fans were also carried by Japanese Samurai. Because fans obscured or hid intentions and had the ability to surprise and deceive, they began to be used in the Chinese martial arts as a short weapon technique. As the materials changed, so did the martial purpose of the fan. They began to mask small blades, knives, metal, or even darts. Once steel was introduced as fan ribbing, Tai Chi fan became a more serious weapon now known as the “iron fan”.

The fan can be used to shield yourself from your opponent, mask the practitioner’s next move or yours, to hide other weapons, to visually confuse your opponent, or even distract them by the loud noise the fan makes when it collapses. They can also conceal other weapons, and block projectiles. In close combat, a fan can be used to block your opponents’ move or weapons, to deflect hits, or even to cut or slice to disable. A closed fan can be used as a baton to “deflect, strike, stab or bludgeon” vital areas on your opponent.

A fan is easy to conceal and hide during combat situations. “Battlefield legends tell of these fans playing a part in saving the lives of unarmed warriors caught in ambushes or surprise attacks”.

As with everything in life, there are differing opinions. Some practitioners believe that Tai Chi fan breaks from the traditional Tai Chi and focuses on breathing techniques, meditation, and health of the body, with less attention paid to defense. They also believe that Tai Chi fan is more about aligning the forces of the body, “making it more of an art”, as well as keeping the body in rhythm with the mind and spirit. The popularity of fan is attributed to people wanting to meditate through physical movements.

From this perspective, fans are used for aesthetics or “to focus the practitioner’s will on the object and movements”. Tai Chi fan is often seen in dance or celebrations and therefore, in their opinion, has evolved “into a personal practice” for better health.

There certainly are health benefits to practicing Tai Chi fan, whether you use it in martial or dance performance. In fact, In Practical Tai Chi Training, Master Jesse Tsao states that the crisp opening and closing sound, “releases stress from your mind and body.”

Fan form has become quite popular. Usually nylon and silk fans are used for new students. Once the practitioner achieves a certain level of competence, they normally transition to fans ribbed with iron or steel, particular for martial and self defense purposes.

Today’s fans continue to have a lot of meaning and are still considered as status symbols by many. Modern fans are well designed and use strong synthetic materials in the folding part and tines that are made of wood, plastic or metal. Many fans are considered works of art containing intricate designs and materials and are often displayed on walls or in cases.

If you ever have the opportunity to watch a professional fan performance, stop to consider how deceptive a beautiful dance can be!

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Importance of Hands, Fingers, and Palms in Tai Chi and Qigong

Have you considered how important your hands are? Hands, fingers, and palms can do many things both negative and positive. They can soothe or hurt, build or damage, and oh so many things in between.

One quarter of all your bones are located in your hands. Hand movements use about one sixth of all your muscles. You have about 21,000 sensors of heat, pressure, and pain per square inch in your fingertips. According to Basic Human Physiology (Arthur Guyton, M.D., 1977) “The finger muscles have far more representation in the motor cortex than do the muscles of the upper arm.”

In Tai Chi and/or Qigong (as well as all classical combat martial arts), hand positions, movements, and gestures are extremely important. Each position or gesture has a martial, health, and aesthetic component. When hand positions are correct, your movements will become smooth, more graceful, and pleasing to the eye. When you use and practice correct hand positions and gestures, you also improve hand dexterity, circulation, and strength. The meridians in your hands can also improve your health and Qi circulation. By using the wrong hand position (or wrist alignment), you can injure yourself more than your opponent!

The hands and arms are for ‘listening’ in Tai Chi and/or Qigong. They need to be held in an ‘open’ relaxed (not tense) manner. When we open the hands we are releasing or sending out Qi. The opposite would be true: when we close our hands, we gather or block the Qi.

According to Master William CC Chen, “The fingers are the proper instruments for Tai Chi players; when the fingers are energized they form the palm as they move into a Tai Chi posture while the arms and the body stay relaxed.” Many postures in Tai Chi have your palms pushing out. Practicing in slow motion and non-impact action, releases energy from the fingers (especially the pinkie finger) and gradually escalates the energy compression with little effort. The soft palms and relaxed fists throughout the entire movement is like “a flowing cloud in a calm sky”.

Master Jesse Tsao in Practical Tai Chi Training, states that slightly flexed(concave) palms draw energy into the meridian channels. The fingers should be separated but not be overextended, which blocks energy from reaching the fingertips. The thumb should be relaxed and held away from the fingers. Palms should feel like a small stretching “breath”when they reach out,fingers at nose level and wrists about shoulder level.. They relax as they return to your torso. And as mentioned in a previous blog, we don’t raise our finger tips, we let the wrists “sit”. If your fingertips are lower, your arms will tire easily.

When you “push”, the palms open and express energy (Yang phase) as well as strengthen the connection between the joints. More experienced Tai Chi practitioners may sense the “opening and closing of many more body joints.” In fact, at some point, the entire body may feel like it is opening and closing. At the end of the posture, your palm returns to neutral (Yin phase).

In Qigong practice, the hands move in many different positions and directions. The hands both transmit and receive energy.It is important for any practitioner to consider and understand the meaning of the hand movements. It is often suggested that you rub your palms together to stimulate the Laogong point and the points on your fingers prior to a Qiqong session. There are many Qigong hand massage methods. These massages help calm you, stimulate blood and energy flow, decrease fatigue, and some even say are good for facial “wrinkle prevention.

Bottom line: Do pay attention to your hands, fingers and palms, particularly when practicing any martial arts. Be aware of how and where you are holding them. Don’t just let them dangle from your body. Their movements and positions are very important!

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Why Everyone Needs to Work on Balance and How Tai Chi Can Help!

Have you ever considered how many systems in our body need to coordinate and interact for us to balance? We need leg strength, flexibility, adequate range of motion, and good reflexes. Unfortunately, all of these do tend to decline as we age.

Our balance starts to decline when we are somewhere between 40 to 50 years of age. The National Institute of Health reports that “one in three people over 65 will experience a fall each year”. Scary, huh?

Those of you who are under 40 years old, don’t disregard this blog. Even though the majority of those who fall are over 65 years old, many younger people also exhibit poor or inadequate balance. Without intervention, it is only going to get worse!

I wrote a blog about balance in 2019 and we talk about balance in most of our classes whether Tai Chi, Qigong, Tai Chi Ruler, etc. But do we ever consider what balance (or postural stability) actually is?

Balance, according to The Harvard Medical School Guide to Tai Chi, “is the ability to maintain and control the position and motion of the center of mass of the body relative to the base of support.” Standing and/or walking is relatively unstable for humans because 2/3 of our body mass is located 2/3 of your body’s height above the ground! You may want to read that again!

Specifically,

• We perceive balance in the vestibular system. Unfortunately the cells in it die off as we get older which affects our ability to correct our position should we be even slightly off balance.

• As we age, our depth perception and sensitivity to contrast results in poor night vision and distortion.

• Blood pressure can fall suddenly when we change positions (orthostatic hypotension) as we age, resulting in lightheadedness and possibly fainting.

• Our reflexes and coordination slow down as we age.

• As we age our muscle mass and strength decreases as does our reaction time.

• The medications and supplements we take can also interfere with our balance and increase our risk of falling.

Tai Chi improves our postural orientation and postural equilibrium. It also creates a more stable stance by strengthening ankles and improving their flexibility. Tai Chi teaches us how to distribute your weight correctly when moving, which also reduces postural sway. An important benefit of Tai Chi is improvement in our body awareness. Unfortunately, people of all ages have very little body awareness today.

According to Dr. Peter Wayne (Harvard Medical School) Tai Chi reduces falls in Seniors by up to 45%, although some studies show higher percentages (one example below). It also improves balance in those with neurological problems. Tai Chi is particularly effective for people with Parkinson’s disease according to a recent study in The New England Journal of Medicine.

In a 2018 randomized clinical trial of 670 adults, 70 years or older, published in JAMA Internal Medicine, Tai Chi intervention reduced falls by 58% when compared with a stretching exercise, and 31% when compared with multimodal exercise.

Tai Chi not only reduces falls, it decreases (or removes) your fear of falling! You feel more firm (or balanced) on your feet, and more aware of your internal body and the external world (proprioception).

But that doesn’t mean that only “elderly or old” people fall and have poor balance! Many younger people today have balance issues for a variety of reasons. This can be due to vestibular, multi-sensory loss (vision, hearing, etc.), compensation due to previous or current injuries, mobility limitations, medications, and even chronic poor posture.

A 2014-2015, nonrandomized, controlled study was undertaken on college students (age 18-34) at the University of Wisconsin, Madison to determine if Tai Chi could provide benefits for young adults. Tai Chi produced relaxed attention and improved balance, as well the ability to process information more consistently.

A study on Impacts of Tai Chi on Balance in Healthy Young Adults was published in the April 2018 International Medical Journal. The findings indicated that balance and movement strength was significantly increased with Tai Chi intervention.

Results of a small study was published in the June 2022 issue of Internet Journal of Applied Health Sciences and Practice to investigate the effect of Tai Chi on the “balance in younger, active community-based adults with no history of lower extremity injury or balance problems”. The study indicated that Tai Chi increased anterior and posterior lateral dynamic balance in this population.

Bottom line: Poor balance affects a large percentage of the population and is not strictly a problem of “old age”. Tai Chi has been found to be an effective, low cost intervention which is appropriate for all ages and physical conditions!

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What Does "Wuxin" (wu-Xin) or "No Mind" Mean in Tai Chi or Qigong?

Wuxin (or Wu Xin) in Chinese means “no-mind”. This well-known, and often practiced, Eastern Philosophy has been around for hundreds of years. Wuxin is commonly practiced in Zen Buddhism, Taoism, and is practiced as Mushin in Japanese. “No-Mind” is a state of clarity and focus. The Yin-Yang symbol, which has become more recognizable in the West in recent years, is a good representation of the “no-mind” concept.

The older Chinese character “xin” means heart. Today it is usually translated in English as “mind”. However, it is sometimes translated to “heart-mind”, meaning the emotional mind. Confusing? However, in Chinese philosophy, the brain and heart are very connected. Our thoughts are a result of heart and emotion.

It is the intensity of our emotions that influences or hijacks the way we understand and look at things. Remember that emotions, which operate on the right side of the brain, can unfortunately, overrule the logical and rational mind on the left side. It’s important that we see reality - facts, if you will - rather than our perceived version which is colored by our emotions.

When we think, we constantly judge, do self-reflection, show our doubts and insecurity. and validate our thoughts through our emotions. The result is usually conflict. If not for conflict, the mind would be still! Relaxing your mind (or emptying it, if you prefer) and becoming calm is an emotional process. If your emotions are out of control, how do you collect your thoughts?

In Wuxin (or No-Mind), a person’s mind is still and free of anger, fear, biases, ego, or wandering thoughts and judgments. This means being free of the constraints, notions, preconceptions of the world, sense of self, and even restrictions of everyday life. Now the practitioner, be it in practice, combat, or everyday life, can tap into his or her subconscious and respond to any situation (or person) without hesitation, anger, fear, ego, or judgment. In other words, detaching or disassociating yourself to see the person or situation more clearly. This allows the practitioner to use intuition, instinct, or trained natural responses to predict the moves of an opponent before they even execute them.

Zen swordsmen, Tai Chi and/or Qigong practitioners, and most martial artists aim for a state of Wuxin. In this state, we relax our bodies, let go of our worries, and empty our minds. You then achieve “No-mind”, or Wuxin, otherwise known as tranquility. This is where you need to take yourself and your consciousness. Joe Hyams, author of Zen in the Martial Arts, quotes Bruce Lee as attributing the following to Zen master Takuan Soho:

“The mind must always be in the state of ‘flowing,’ for when it stops anywhere that means the flow is interrupted and it is this interruption that is injurious to the well-being of the mind. In the case of the swordsman, it means death.”

Do we use “Wuxin” in our daily life? When you do some task or job with focus and awareness because you care, are you “putting your heart into it”? How about your Tai Chi or Qigong practice? They also require the same focus, awareness, and caring. But what happens if you don’t? You are merely going through the motions, it becomes superficial, and you may need to ask yourself: is it really Tai Chi and/or Qigong you are doing? Hopefully, you can tell the difference?

I recently watched a great example of Wuxin (or I should say, the lack of Wuxin) recently while watching the 2003 movie, “The Last Samurai”, starring Tom Cruise. In a sword sparring match with a samurai, when our “hero” is defeated, another samurai suggests that his issue is “Too many mind.” When questioned, this samurai states “Yes, Mind sword, mind people watching, mind enemy. Too many mind.”

Most, if not all, Buddhists, Toaists, Zen, and martial arts practitioners meditate with the goal of achieving a No Mind state. Wuxin requires that you quiet your Central Nervous System, which produces Cortisol (the stress hormone), and activate the Parasympathetic Nervous System, which slows your breathing, your pulse, and reduces your blood pressure. Blood then flows more smoothly to your brain. Of course, meditation requires dedication and practice but doesn’t everything worthwhile?

By now you are probably thinking, that makes sense, but that’s easier said then done. I totally agree! It’s hard to let go of all the “chatter” (monkey mind) and related emotions. It takes lots of practice - usually quite a few years! Think of how much better our practice and our lives would be if we approached them with focus, clarity, and awareness instead of distractions, stress, and “monkey mind”!

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How Tai Chi and Qigong Improve Posture and Why It's So Important!

I know we’ve talked about posture numerous times but it bears repeating. Even with the benefit of reminders, correction, (in some classes) mirrors, many participants exhibit poor posture without being aware of it. Many people in the United States (I can’t comment on other countries), have an undeveloped sense of their physical body and their posture. They seem disconnected from what their bodies are actually doing.

Why is this? It may come down to “deficient” proprioception (the body's perception of movement and spatial orientation). It could also be a result of years of poor posture, or even as a result of an old injury that made their incorrect alignment feel “natural”.

Unfortunately, poor posture/alignment prevents one from having relaxed joints, tendons, and muscles which has a negative effect on their bodies in daily life. It also impedes progress in their Tai Chi or Qigong practice. Importantly, when the body has tension, the mind does as well. This tension, subtle as it may be, blocks the flow of Qi as well as blood. Qi and blood flow more easily when both your body and your mind are relaxed.

Why do instructors keep correcting our student’s (and our own) posture? Let’s look at the many benefits to maintaining an upright stance while we focus on elongating the spine from the top of the head down to the tailbone. Good posture/alignment improves balance, joint movement and flexibility, flow of blood and Qi. It also improves the ability to bend more deeply and, according to recent research, to improve our mood, alertness, cognition, breathing, and stress and pain relief! We all know that pain relief is a very good motivator!

Here are some interesting (though alarming) statistics compiled on The Gokhale Method website:

• 90% of adults experience back pain at some point in their lives.

• 50% of working Americans will experience back pain.

• Back pain is now the leading cause of disability in people under 45 years old.

• More than 60% of all adolescents have experienced back and/or neck pain by age 15.

Is it effortless to gain and maintain good posture? No! One must work at having good posture. It takes effort and attention to your posture at all times, whether sitting, standing, walking, lying down, etc. The head should be centered over the torso, the torso over the hips, and the hips over the legs and feet. When we balance the body by using natural alignment, we can stand and move with a minimum of muscular tension.

Here's how to get there and why you should work at it:

1. Your spine is the backbone of verticality. Elongating the spine (allowing for its natural curves) reduces the wear and tear on the vertebral discs. This allows your head to sit squarely on top of your spine without jutting forward, which strains your neck muscles. Gaze should be level and forward.

2. Shoulders should be relaxed and slightly lowered as with gravity. Arms do NOT just dangle. They are relaxed and slightly away from your sides. You should be able to fit a tennis ball between your rib cage and your upper arm (armpit).

3. The waist and pelvic region connects the upper body and lower body and is known as the “Commander” (or hub where all movement originate) according to the Tai Chi classics. Proper balance in this area prevents pain in the back, knee, neck, hip, and pelvic area. It also affects your gait and balance.

4. Your weight should be centered over the balls of your feet and toes, feet parallel and pointed in the same direction as your kneecaps. Knees are soft. If alignment in your feet is off, the imbalance will travel up the body and cause pain along the way.

5. New evidence supports the hypothesis that Tai Chi and Qigong benefits psychological health, including management and prevention of depression, anxiety and related mood disorders. Posture in Tai Chi and Qigong has been shown to affect mood. However, further research is necessary to clarify the causal factors and nature of this relationship.

Bottom line: Both Tai Chi and Qigong aim to align the body in safe, graceful, vertical, but in an unstrained way. They increase proprioception or "position sense”, which prevents falls and accidents that lead to back pain (and other injuries), while at the same time reducing aggravation of any existing back pain. Tai Chi and Qigong movements enable the the muscles around the spine (including the abdominals and hamstrings) to become stronger and more flexible, which leads to better posture!

Suggestions:

1. When practicing either Tai Chi and/or Qigong at home, use a mirror to assess your posture.

2. Become more aware of your posture and alignment and work on incorporating your instructor’s corrections consistently.

You may be surprised at how much your body and mind will benefit!

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What is Fa Jin or Fa Jing?

Fa Jin (otherwise known as Fajin, Fajing, or Fa Jing) has always been considered mysterious and even mythical! If you’ve watched any of the martial arts movies (Bruce Lee movies or Man of Tai Chi, for example), you’ve seen the Master release explosive power without any apparent effort. This is Fa Jin!

The Chinese internal martial arts concept called “Fa Jin” (I will use this spelling) refers to the release of explosive power by a martial artist. It is considered a somewhat elusive method to create power or energy that explodes through your body and into your opponent during an attack. Elusive because, as we talked about in an earlier blog, few people understand or can execute it.

Fa means “release” and Jin means “energy” or “releasing power”. Some “experts” maintain that Fa Jin is NOT the energy but the “vehicle by which the energy is delivered”. In other words, kinetic energy!!!

Unlike external power, Internal force uses internal body components, the mind, and the martial artist’s control of Qi energy. Obviously this type of power is much more challenging to learn and requires direct teaching is order to achieve this explosive power. In other words, it is not pre-meditated or planned. Fa Jin is the response to the actions of your opponent.

In Fa Jin, Qi flows along the nervous system, from mind to body. As your Qi grows stronger, your nervous system grows stronger too. This results in a quick, explosive energy release when and if you need it.From a bio-mechanical perspective, Fa Jin depends on both body alignment and coordination in order to form an efficient kinematic chain. The practitioner’s body must be physically and mentally relaxed in order to quickly accelerate a coordinated whole-body movement.

Although it is not specific to any particular striking method, Fa Jin releases, issues, refines, or discharges explosive power. Because it is less physical than external power, it is often associated with the one-inch punch. The one-inch punch was demonstrated by Bruce Lee in 1964 at the Long Beach International Karate Championships in 1964. This exceptional skill uses Fa Jin “bursts” to generate tremendous impact force at extremely close distances. According to Joanna Zorya, “Bruce Lee once said that the difference between a Karate punch and a Gongfu punch was that a Karate punch is like being hit with a crowbar, while a Gongfu punch is like being hit by a metal ball on the end of a chain”.

Gongfu here relates to inner power or Kung Fu. The point being that a punch can speed up and become more explosive depending on the amount of relaxation in the practitioner. This also allows the striking arm to recoil and guard more quickly. Because the internal energy practitioner has adaptable, soft but rooted posture, they will expend less energy and minimize fatigue.

Fa Jin must be an unconscious reaction which flows without a conscious attack through each movement. It is described by some practitioners as an internal vibration of a movement. Erle Montague provides an overview of this internal vibration in his Article “Fajing, The Technique of Power”. The shaking and vibrating transfers the kinetic energy from the practitioner.

“Watch any Chen style T’ai chi practitioner and see how their body shakes as the Fajing is executed. Not a large bodily shake but rather an internal vibration which emanates in the hands or feet and comes to a climax for a split second at impact. There must be a total body commitment to the attack, every sinew, bone and muscle each adding to the total power upon impact.”

According to Master Lin Kuancheng, in Fa Jin, power that originates from the legs is essential. This power is then directed by the waist and usually transmitted through the hands, although other parts of the body can be used. However, in order to generate Fa Jin, one must transfer Qi from the dantian towards the “limb or body part (e.g. shoulder, head, hip) that will perform the technique with explosive force.” If a practitioner is off balance or stiff, Qi cannot penetrate the muscle and there is no Jin to produce force. It goes without saying, not enough Qi, no Fa Jin!

The Kempo Taiji Association, asserts that It is important to master “Fa-jing power” to defend ourselves on the street, where “street fights” happen. We need to use our natural weapons. Accordingly, your hand, leg, elbow, head, etc. must have explosive power. For example, when using the Tai Chi snap punch, the hand remains relaxed and only tenses at the point of contact. Physical damage is inflicted first and then puts “adverse energy into the target”. Expended energy enters through the Laogong point of the other Yin hand as well as other energy points in the body. This ensures there is never a waste of energy.

In what ways can you develop your Fa Jin? Tai Chi, Qigong, and meditation are great methods. Breathing control and training the mind to develop focus will help in any martial arts and in your everyday life!

Many “experts” recommend moving very slowly when practicing, to ensure that each movement/posture is balanced and correct. When correct, the entire body moves naturally with your strikes. Speed can be increased over time as this techniques gathers more power. They suggest that you don’t rush it because this can take years to develop! Others disagree and feel that movements should be fast when learning!

While there are different opinions and techniques for developing Fa Jin, one described by Master Wang Jianqiao is by breathing into the lower abdomen (dantian) and creating a pressure. When striking and squeezing the lower abdomen tight so that the core becomes compact (unifying the torso), more muscle fibers can generate even more force.

Bottom Line: In order for Fa Jin to be executed, there must be a combination of mass, speed, timing, coordination, relaxation, and breath. Only when they work together seamlessly, can you experience the full explosive and penetrating power. Unfortunately, (here’s the problem), the harder you try to perfect or negotiate a perfect Fa Jin, the more your efforts cause tension, which blocks energy, and Fa Jin will NOT happen!

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Summer Season Qigong

June (think Summer Solstice) is a month of transition with a strong life force. Nature is putting it to good use during this time! All the new life that began in Spring flourishes and strengthens during Summer due to the energy it gets from the earth, the air, the sun, and the water to provide for a good harvest in the Fall. This is true for nature and for you as well.

Qigong practice associates each season with a different element. The Chinese character for summer (xia) is a man standing under the scorching sun. Summer, in Traditional Chinese Medicine, is the peak of nature’s expansion. It is also known as the Great Yang. This is when the days are longest and the nights are shortest. Summer can be a time of new emotional experiences and a time for us to share joy and happiness. It's the time to live life to the fullest, nourish our spirit, and dare to go places we haven’t gone before.

Chinese Character for Summer

Fire is the most Yang energy and has an upward, expansive nature. However, like most elements, Fire can be both positive and negative!

Summer is the season of Fire. The Fire element manifests in our body through the heart, the small intestines, pericardium, and the triple heater (internal body temperature regulator). Both the heart and small intestine regulate the physical aspects of the heart. The pericardium provides physical protection for the heart. Its energy protects the heart from damage caused by excessive emotional energies generated by other organs. For example, anger can come from the liver, fear from the kidneys, and grief from the lungs.

The Fire element expresses itself in your emotions and your consciousness. Summer is the time to nourish and bring peace to your spirit and to reach for your highest potential. By finding joy in different parts of your life, you are increasing the joy in your body and spirit. The relaxation, rhythmic movements, diaphragmatic breathing, and the calm experienced during Qigong practice also benefit and regulate the physical aspects of the heart.

Fire is life but let’s consider the flip side of Fire energy!

Sometimes our passion and enthusiasm can cause us to over do. This fiery energy can lead to negativity, sadness, suffering, hatred (including self), stress, anxiety, and being excessively busy. Negativity can elevate blood pressure and harm the heart. While we need to recognize our emotions, we can’t let them control or direct us and our actions.

Fire is the most dynamic and most difficult element to sustain Balance. Excess Fire can easily turn into rage and excessive heat can cause inflammation. We need to balance the Fire and Water elements in our bodies, in our minds, and in our hearts. Summer is a good time to assess our emotions, busyness, and negativity. Are we taking time to rest and restore? How can we keep our “emotional energy intact” and make the season positive and fulfilling.

According to Traditional Chinese Medicine, when heat collects in one area of the body this is called "fire poison," or what we usually think of as inflammation. Summer has its own two pathogens: summer heat and summer damp heat. Summer heat symptoms are dizziness, weakness, confusion, lack of sweating after profuse sweating, difficulty breathing, fatigue, muscle cramps, and even fainting. Summer damp heat symptoms include nausea and/or vomiting, having a poor appetite, a stuffy chest, limbs that feel heavy or fatigued, and diarrhea.

What can you do when summer weather is extremely hot? Don’t spend too much time in the sun. When you are outside, be sure to take some breaks in the shade and let your body cool down. Besides dressing lightly, eating lighter and avoiding heavy, greasy, or overly spicy foods, plus drinking lots of fluids to stay hydrated, it is important to avoid physically overexerting yourself. Don’t overdo.

Practice Qigong and/or Tai Chi early in the morning or later in the evening, if possible. But DO practice! Balance and harmony are very important during this season of Fire.

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Long Covid and Tai Chi and/or Qigong as Rehabilitation Therapy

According to the latest statistics (which are constantly in flux), approximately 10% or more of all Covid patients experience long term symptoms - defined as having symptoms for a minimum of one month to over a year. One third of patients who incur Long Covid experience symptoms after one year. As many as one-quarter to one-third of Americans who have had even mild Covid 19 may be suffering from unreported Long Covid symptoms. In response to the rising numbers, Congress has appropriated $1.15 billion for the National Institutes of Health to study Long Covid.

The elderly, particularly, are at high risk of contracting respiratory infections, such as Covid and Long COVID-19, which can cause significant physical and mental issues.Long Covid can affect any organ and/or system causing symptoms such as: shortness of breath, fatigue, tiredness after exercise, cognitive issues, GI issues, musculoskeletal pain, and declining mental health. Long Covid is also common in the young and middle aged populations.

When compared to active persons (at least 150 minutes per week of moderate to rigorous exercise), sedentary persons are twice as likely to be hospitalized or die from Covid-19. Yet another reason to become (if you are not already) and remain active throughout your life!

Tai Chi and Qigong (several thousand years old) have been shown to improve pulmonary function, relieve dyspnea and cough, regulate the body’s immune system and inflammatory marker response, improve quality of life and psychological well-being, reduce anxiety and depression, and shorten the length of hospital stays for patients with COVID-19. Because of this, in China, field hospitals are often used to isolate mild cases rather than sending patients home to quarantine. The patients in these field hospitals practice Qigong under the guidance of Traditional Chinese Medicine (TCM) doctors for both treatment and exercise.

A 2020 study (10.1016/j.jagp.2020.05.012) demonstrated Tai Chi and Qigong’s potential for treatment, prevention, and rehabilitation for Covid-19 infections in elderly adults, especially during the ongoing pandemic. This study was undertaken because no meta-analysis had been done to evaluate the efficacy and safety of Tai Chi and/or Qigong on rehabilitation after COVID-19. The study was done using the Cochrane Library, PubMed, Web of Science, Embase, China Knowledge Network, China Biomedical Literature Database, Chinese Scientific Journal Database and Wanfang Database from the inception of the database until November 2021.

A 2021 study published in Integrative Medicine Research on hospitalized patients (aged 20-80 years old) with severe Covid-19 compared, standard therapies to standard therapy plus Qigong (usually the Eight Brocades) and acupressure. When added to standard therapies, patients receiving Qigong and acupressure therapy showed marked improvement over the control group when it came to lung function, breathing, and cough. They also experienced shorter hospital stays.

The aim of a 2022 meta-analysis was to study the effects of Tai Chi and/or Qigong on COVID-19, to assess its safety and efficacy, and to provide a clinical treatment method as well as evidence for the rehabilitation of patients with Covid-19. Research indicated that Tai Chi helps improve recovery from Covid-19 and Long Covid by improving and increasing lung capacity, improving cognitive function, improving mental health, balancing the autonomic nervous system, regulating respiration, heart rate, blood pressure, and improving vitality, balance, and quality of life. It also improves strength, mobility, balance, and relaxation. Tai Chi also modulates the immune response which decreases lung scarring. Both exercises improve blood and energy flow and can potentially counteract fatigue, anxiety, depression, while improving cognitive function. By improving cardiovascular health, the risk of a Covid-19 related stroke is decreased.

Recent findings indicate that Tai Chi improves lung function by counteracting the fibrotic scar formation and may decrease chronic fatigue by balancing the autonomous nervous system. Diaphragmatic breathing in Qigong (and Tai Chi) encourages air into the lower lung lobes in order to counteract the inflammatory process. It was determined that diaphragmatic breathing can lead to a 125 - 145% increase in lung capacity.

Cool fact: Normally, your lung capacity decreases as you get older. However, a 70 year old Qigong practitioner has shown the SAME lung capacity as a 20 year old non-Qigong practitioner!!!

Last but not least, persons practicing Tai Chi would potentially decrease the burden on the health care system!

Recommendations: Even before you contract Covid (or even during and after a Covid infection), start an exercise program and avoid being sedentary. Tai Chi and/or Qigong increase immunity and may prevent (or at least lessen) Covid infection or symptoms.

If hospitalized, start rehabilitation once discharged. As indicated above, some hospitals in other countries teach patients Qigong exercises while in the hospital. Tai Chi and/or Qigong rehabilitation training should be undertaken at least twice a week for minimum of three months. Patients/students should be encouraged (as all students should be) to practice between formal class times.

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Neigong versus Neijin -What is the Difference?

The choice between Neigong or Neijin depends on the goal of your practice. Do you want to cultivate, store, and ramp up your Qi? Or do you want to unleash, emit, and/or use that inner energy? Or do you want to do both (eventually)?

Neigong is the method and practice of cultivating and storing energy. Neijin is the method and/or practice of consuming, unleashing or emitting that energy. Neijin can be used for either martial practice and/or healing, including self-healing.

Internal strength, which is very different from regular physical strength, is often called Neijin. Developed using Neigong internal exercises, Neijin is a unified strength which connects the mind, Qi, and physical body. Martial artists interested in self-defense pursue Neijin and consider it a very desirable goal. According to Master Jesse Tsao, PhD, author of Practical Tai Chi Training, Neijin is the “precious and supreme vibrating internal power that is pliable, flexible, responsive, yet strong.”

Unfortunately, Neijin is not a well formulated concept, in-depth studies are hard to find, and there appears to be no consensus among the various Tai Chi schools as to what it is or how best to train. That being said, it is considered a mysterious strength underlying Chinese Martial Arts, particularly when it comes to speed, strength, and power in combat.This explains why most Tai Chi schools don’t teach or mention Neijin but, instead teach Tai Chi principles, forms, and movements.

As well, unless teachers have experienced it, they would have difficulty explaining the concept, the training required, the knowledge gained, the wisdom, the feeling, and the power of Neijin. How do you explain something you have never experienced? Many Masters who have experienced Neijin choose to only pass it down to “trusted students”.

In A Scientific Perspective of Neijin (Internal Strength), published 2017, C. P Ong asserts that the “hidden strength” of Neijin may arise from body motion and is subject to biomechanics. There appears to be a basic level, theoretical connection between body motion, physics, physiology, and the role of Qi. The result is harmony of motion in the body - otherwise known as “the concept of inner balance”. Inner balance is the “balance and alignment of the internal movements at the joints and the axial core.”

According to Ong, this inner balance allows the body to change motion internally at the joints resulting in fluid motion without resistance. The body also maintains balance and structural integrity even when it interacts with an external agent or force. Many body segments move in tandem to produce maximum impact or force.

Grandmaster Chen Xiaowang simply explains Neijin by stating that Qi strength alone is not great and that muscle force strength without Qi is crude and inflexible. Or as Ong paraphrases: Neijin = Muscle actions + Qi.

Most Tai Chi practitioners know that one of the major aims of Tai Chi is to regulate your body segments so that they move in unison. Muscle action should not be excessive or deficient, are aligned and balanced, and independent of the loads on the body. Once this is achieved, Qi is developed and internal momentum is harmonized. When you actually reach inner balance from your Tai Chi training, and you experience Neijin, your mind becomes tranquil, and you enjoy health and well-being. In other words, homeostasis of the biological and physiological body is achieved.

Tai Chi practitioners learn to use their arm (for a punch, for example) without tension. Because the body is connected and moves without tension, the result is faster speed and efficient use of mass to create force. And, no, we are not talking big, muscle mass!

Here comes the “but” - all Tai Chi practitioners who have practiced for many years are NOT able to tap into their Neijin, unfortunately!

There may be several reasons. One may have to do with not producing enough waist power. The waist generates power in martial arts and which requires moving the Kua. Body segments must be connected. Body motion, unfortunately, is not uniform because it is a composition of the movements of many body segments. Generating greater momentum requires that the:

• body segments move coherently in unison,

• muscle actions be aligned,

• spinal rotation be due to torsion by the “Spinal Engine”,

• the fascia plays a role in the transmission of force.

Put simply, in order to produce the maximal force, the internal momentum (body motion) must be harmonized and in unison. When you accelerate motion which is regulated by inner balance, the result is a “refined and cultured expression of force that is explosive”. That force can be frightening, graceful, and appears effortless without any visible exertion.

Let’s look at breathing:

• exhale when issuing a power action (like throwing a punch), and inhale when gathering energy or just prior to issuing a power action,

• inhale when raising and exhale when lowering,

• inhale on opening and exhale on closing, etc.

Inner balance is comprehensive and contains a lot of aspects and “requirements”, including:

• integrity of structure, and balance and alignment of muscle actions at the joints,

• it must be driven by the Dantian,

• the internal movements of the body segments must be unified,

• the internal motion must flow smoothly, unobstructed, and unforced throughout the body,

• the left and right sides must be synchronized,

• there must be balance and mutual support of the upper and lower body, and last but not least,

• there must be harmony of the heart, mind, physical force, Qi, tendons, muscles, and bones.

Or as Master Jesse Tsao states: Tai Chi Nejin is the “strength resulting from your intention guiding blood and qi circulation to flow in a specific direction, coordinated with a specific physical movement, and delivered to a specific point with your whole body’s focused energy.”

No wonder it is difficult to explain, train, and experience. Talk about intangible! Worth pursuing? Absolutely! Easily attained? No!

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What is Internal Alchemy?

More than likely, you’ve heard the term “Internal Alchemy” or “Neidan” before. I know I used it several times in my blogs but haven’t actually explained what it is. Internal (or Inner) Alchemy is an important practice for most Taoist schools. Internal Alchemy is considered the Taoist art and science of gathering, storing, and circulating the energies (reproductive, life, & spiritual) in the human body. The ultimate goal is “merging with the Tao (i.e. becoming an immortal)”.

Taoism focuses on balancing Yin and Yang in your life. However, Internal alchemy focuses on the body and the Three Treasures (Qi, Jing and Shen) and how you are able to bring balance to your life. One way is to work on clearing the disruptions or blockages in the meridians so that Qi flows smoothly throughout the body. When your energy flow is healthy, it not only helps the spirit and provides mental clarity, it also balances emotions, increases vitality, health, and longevity.

Alchemy is considered an ancient precursor of the natural sciences. Some consider it a bit magic, mystic, chemistry, and even physics. The foundation of energetic health most likely even predates Taoism and is possibly over 4,000 years old. From ancient through current time, practicing Taoists emphasize care and healing the body through the Tai Chi, Qigong, martial arts, meditation, yoga, and even massage to create oneness between the physical body and the Tao. However, in the West, these same activities are usually done for leisure, to decompress, or even to lose weight.

Eastern medicine believes that there is a subtle, energetic metabolism, “which sustains human vital functions”. Vital energy (which we name Qi) flows through the human physical body. Even though this energy flow happens without our knowledge (or effort on our part), we can decide to cultivate and optimize it. This can be to improve our well-being, spiritually grow and evolve, help us to feel more connected and/or authentic, or even heal (from physical, emotional, or spiritual trauma) in order to become more whole.

Internal Alchemy is an array of classical Chinese medicine, fangshi, meditation-based, esoteric doctrines and physical, mental, and spiritual practices used to nourish and prolong life, transcend birth, old age, sickness, and death. Some, but not all practitioners, believe that Internal Alchemy can cure or prevent all sorts of diseases and/or that they can live for ages without getting old. Some believe that they can attain the Tao and become immortal. Here,the ultimate goal is to create an immortal spiritual body that would survive after death and avoid the natural rules of life. However, for the majority of practitioners, the goal is simply to improve physical, emotional, and mental health.

There are “experts” who maintain that theories in Internal Alchemy are derived from “external alchemy (waidan), correlative cosmology (including the Five Phases), the emblems of the Yijing, and medical theory, with techniques of Taoist meditation, daoyin gymnastics, and sexual hygiene. I am sure that there are other theories as well. It is beyond the scope of this blog to name them.

Essentially, the Internal Alchemy practitioner perceives and works with the meridian system to open, cleanse, and balance the meridians. The result is improved perception, better health, and connection to the Tao. The Internal Alchemy or Neidan works with energies already present in the human body. It does not use natural substances, medicines, or elixirs from outside of the body.

Bottom line: whether or not you are a practicing Taoist, most of us want to improve our well-being, to spiritually grow and evolve, feel more connected and authentic, and to heal (in every way) in order to become more whole. We also understand the importance of cultivating Qi and eliminating (or at least reducing) any energy flow disruptions or stagnation throughout our bodies.

As far as becoming immortal, many practitioners would consider that a lofty, but not-always desirable, goal. It suppose it depends on the individual!

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What is Neigong?

Neigong (pronounced ‘nay gong’ or ‘nae gong’) means “internal skill”, “internal development”, or “internal work”. Neigong (sometimes written as Nei Gong), is an 3,000 year old, “secret” Chinese practice with roots in Daoism and alchemical training. In fact, in ancient times, the lower Dantian was called the “Neigong center”. Neigong is the core of the internal Chinese martial arts, such as: Tai Chi, Xing-yi Quan, and Bagua. The focus is on opening and strengthening the deepest energy channels in the body.

For centuries, Neigong had been handed down only from Masters to disciples in order to cultivate, transmit, manipulate, and accumulate internal energy or Qi. Many Tai Chi Masters still do not reveal the “secrets” to the general public. In fact, even today different schools have different styles and unique systems. Their students often swear an oath of secrecy and are not permitted to pass on learning materials.

According to Master Jesse Tsao, PhD, author of Practical Tai Chi Training, Neigong practice will grow the vital “energy in and between your inner organs until it flows through every cell in your body.” Neigong is considered a “deep internal ‘energetic art’,” where Qi is directed by the mind and activates many energy channels simultaneously. Obviously, the practice of Neigong requires both training and the proper applications, requiring both mental and physical effort.

Neigong is also considered to be a strong systematic method of making your body better, faster, stronger and improving your stamina that works for both internal and external martial arts practitioners. First, one must develop the body’s efficiency, then develop the energy system (opening channels to increase Qi efficiency), and last but not least, develop the mind’s capabilities.

There are, not surprisingly, many theories and opinions regarding Neigong: namely, what it is and what its focus is. Some “experts” consider Neigong to be a set of spiritual, meditative, and breathing exercises to enhance relaxation, stillness, and conscious movement. While others maintain that the focus of Neigong is the body’s elasticity. And then there are those who believe that it is not just mystical but also is about physics and biomechanics! Last, but certainly not least, there are those who say that the aim of Neigong is to develop an awareness of the body’s movement, to link breathing to movement, and to relieve body tension.

There are many different methods of basic Neigong practice consisting of controlled abdominal breathing and deliberate movements to release muscle tension or produce relaxation. This may include vibrating joints and/or meridian cavities, as well as internal soft tissue and fascia stretching for the purpose of storing Qi in deeper layers of your body. Another popular method is letting your mind guide your Qi in an inner energy loop (either small or large). This may involve sitting physically still in order to cultivate Qi energy.

Advanced Neigong principles are similar to the foundation of good Qigong training: structure, breath, and intention. However, Neigong is more often associated with the martial (which we will discuss in a future blog), rather than the health, aspect of Qigong. While the foundations of both Qigong and Neigong are similar, there are two important differences: Qigong starts outside the body and works inwards, while Neigong starts inside the body and works outwards.

A question has arisen lately: is internal arts training missing actual Neigong? Some experts maintain that this is true because of politics, economics, and sociological elements. Personally, I don’t have the answer. However, I am aware that some internal arts training “for the masses” don’t talk about deep internal energy, or any internal energy, at all. It appears that much of the emphasis is placed on the postures and choreography. This opens the possibility that Neigong may be missing!

While you may be able to find a qualified instructor, Neigong skills are generally principle based. You still need a form or practice in which to apply said principles. Generally speaking, you would also need a certain level of competency within the form before most (or any advanced) Neigong instruction is applied. Otherwise, you may be wasting both your time and energy—or worse, risk significant personal injury. A skilled instructor would insist on proper preparation and instruct the Neigong principles progressively as the student becomes more proficient. This is NOT your weekend workshop!

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Why are Tai Chi and Qigong Movements So Slow?

In this crazy, busy world we live in, how many times do we stop to truly focus on what we are doing? Or are our movements rote and automatic? Are we constantly multi-tasking and rushing through life? Do we feel out of balance due to the speed, intensity, and complexity of our lives?

I have been practicing and teaching a variety of Tai Chi and Qigong forms for many years. A few years ago, I wrote a blog for this website on the benefits of practicing Tai Chi slowly. I continue to watch students rush through form to get to the “goal line”. I ponder their motivation. Another accomplishment? Something to cross off on the bucket list?

Here’s a different perspective: are they rushing a particular posture due to an issue with balance? Hurry through and you won’t have to stand too long on a full (substantial) foot for long. If you move quickly, you can pitch forward into the empty foot (controlled falling).

Is that bad? A definitely “yes” for many reasons!

By practicing Tai Chi and/or Qigong slowly, we re-establish the connection between our mind and our body. We focus our intent, awareness, and direction towards our body, our feet, our hands, etc. The result is greater balance, and improved awareness, posture, and coordination. This slow stretching and relaxing of our muscles also promotes increased and improved blood and Qi circulation and flow to our entire body. When those tense muscles are relaxed, pain is also reduced. Slow movements help strengthen your muscles without a huge amount of work. Along the way, your endurance is improved which then leads to more muscle relaxation.

Most people, particularly beginners, feel awkward when they move very slowly. That’s because it takes good coordination, balance, flexibility, and, last but not least, timing. By practicing slowly, you are able to enhance your awareness of your body, its sensations, your breath, your mind, and yourself. When you move quickly, you miss these things! As practitioners advance, they will (or should be) able to move very slowly, movements flowing freely, and with a lot of energy. This is when there is a strong connection between the upper and lower body.

One very important point about timing, each body part must move along with every other body part in order to get the full benefits of Tai Chi and Qigong. Thus the saying “when one part moves, all parts moves”.

You can’t take relaxed, slow, deep breaths when you move quickly. It would also be very difficult to integrate your breath with faster movements. Slow movements also produce slow, deep breaths as our diaphragm raises and falls. In Traditional Chinese Medicine (TCM) it is felt that proper breathing can relieve, improve, or even cure many chronic illnesses. This internal organ massage enhances the functions of our body in numerous positive ways.

Now let’s think about the lymph flowing in your body. Lymph moves in a slow, rhythmic way as it cleans up wastes, toxins, reduces any inflammation, fights infections, and does its best to prevent illness. Best not to rush that in order to reap all the benefits!

How about your nervous systems? While the autonomic nervous system controls most internal processes of the body, the sympathetic is fast and easily stressed. The parasympathetic side of the nervous system is Yin, slows you down, and helps you to heal and de-stress. Slow movements enable it to do its job!

Slow relaxed movements help you to enter a meditative state which then further enhances the smoothness and fluidity of your movements enabling you to better control them. At that point, the body is energized and develops a sense of calm as well as a meditative state.

Many students believe that martial movements are always practiced quickly. Probably because that’s how the martial oriented movies show the movements. However, martially, these slow, focused movements help the practitioner to develop powerful inner strength, accuracy, coordination, and even speed. These, of course, are highly desirable skills!

Last but not least, there is the joy of slowly practicing this graceful form, especially with like-minded others. To hurry would eliminate or at least decrease the physical, emotional, and mental benefits derived from Tai Chi and/or Qigong practice!

I can’t think of any benefit of hurrying through form. Can you?

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Simple Figure Eight Energy Circulation Practice!

Tai Chi is one of the few exercises that increases your body energy instead of “burning it up” according to University of California, Irvine (UCI) biophysicist Shin Lin. Lin measures this energy increase in his Laboratory for Mind/Body Signaling & Energy Research with biomedical instruments, an infrared camera, a photon counter that gauges light emission from the body, and a laser Doppler device that calculates blood flow. According to Lin, his lab can show that Tai Chi and Qigong increase blood flow and body energy levels. For the very first time, there is scientific data measured as heat, light, and electricity to prove it!

When using the figure eight pattern, the rotations of the joints, along with the spiraling and twisting movements of the torso, produce and direct amazing amounts of Qi. The stream of energy from the Dantian moves up the body and spirals up and down the arms and the legs. These movements open and/or prevent meridian blockages and produce a very healthy body and mind!

In a figure eight movement, as your weight is shifted from side-to-side, it is actually done on a backwards arc as your rotate from your waist. This is very basic explanation of a fairly complex movement. It actually requires a lot of effort and correction to coordinate the arms, torso, and the weight shift smoothly and effectively.

Let’s start with a simple weight shift:

• With your toes pointing forward and your feet parallel, shift your weight from your right to your left foot and back again

Did you shift from the front of one foot to the front of the other foot? Did that feel comfortable and stable? Did you feel like you might fall forward?

Did you shift from the back of one foot (heel area) to the other? Did that feel stable or did that make you feel like you were going to fall backward?

Or did you shift from the center of your foot to the other? Better? Probably but still not very stable nor rooted.

Try shifting your entire foot (all 3 nails) to the other foot. This is stable and rooted, but not very dynamic! Taking a step would feel awkward.

• Now try shifting your weight and center of gravity to the heel of your right foot.

• Move across towards the front of your left foot to your toes (on the left).

• Once the weight reaches your left toes, move your weight along the curve on the outside of your left foot towards and to the heel.

• From the left heel, shift the weight across the center to your toes of your right foot.

• Once the weight reaches your right toes, move your weight back along the curve on the outside of your right foot to the right heel.

You just completed your figure eight or horizontal infinity symbol! The more you repeat this pattern/cycle, the easier it will become. Eventually, with practice, it will become part of your muscle memory. Obviously, adding the hands after it does, adds a totally different dimension to this pattern.

Early in your practice, it’s probably best to start with a large, wide figure eight and to move more slowly and focus at the beginning. This allows your physical motion to lead the flow of your inner Qi. As you become more comfortable, you can reduce the size of the figure eight and direct more focus towards your inner Qi. Once you arrive at that point, you can increase your speed. Your flow will then naturally become more internal.

Of course, spiraling can be done in more than one direction and not necessarily a figure eight pattern. However, figure eight circulation, which includes both spiraling and twisting, is an excellent movement to move energy, clear and prevent blockages, and to generate stronger Qi energy.

Once you achieve a certain comfort level, you can add figure eight energy circulation to your Tai Chi and Qigong forms to clear out and prevent energy blockages in your body!

As was discussed in the previous blog, there are many energy circulation patterns that can be used to cultivate and ramp up your internal Qi. Figure eight is only one method! But it’s certainly an effective place to start!

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Using the Figure Eight for Circulating Energy!

So what is so special about the Figure Eight?

Also known as Infinity sign, the figure eight has no end and no beginning. It is limitless! The two separate circles can both clear and connect, as well as trace back and forth easily. Not surprisingly, it is represented in so many areas of our life.

All energy systems have figure eight patterns. You see figure eights in the double helix of the DNA. Eights run through meridians, chakras, and the Celtic knot to name just a few. In the energy system known as the ‘Celtic Weave’, the figure eight in the knot-work is central to its “spiraling, interconnecting designs”.

Now think sports, math, science, dance, martial arts, and so forth! Figure eight patterns or movements connect within and between individual energy systems. These left and right, front and back, top and bottom connections are vital. So what is the purpose? To put it very simply: to connect and carry information.

Many dance patterns utilize the figure eight in their movements. It was/is often used by dance instructors to help people bring coordination and harmony to their bodies. Once that happens, dance becomes a whole-body experience of connection and integration. You may even see people today that rock back and forth in a figure eight pattern while they wait in a line or for a bus etc. In relationships, like most things, there is also a flow that can be graceful and balanced. However, if anything along the figure eight is disproportionate or uneven, energy and balance become stuck! Just like Qi flow through the meridians!!!!!

Let’s look more closely at the figure eight and some of the latest research from Energetic Kinesiology. Although a flow from the foot through the hip to the extension of the fingertip can exist, it is much more than two-dimensional. The center of the eight is a cross-over of information. The figure eight pattern can be considered a ribbon of energy that flows with information throughout the entire system.

Energetically, in the figure eight, “a yang pattern runs one direction with flow, while the yin travels opposite, they cross over in the middle and exchange or create liaison points for the system”. This ribbon of energy is not flat. It is full and flowing, with layers that transfer energy about the physical body, lower and upper body, mind and spirit!

Unfortunately, if this loop has a warp or a collapse in any part of it, the flow could be altered resulting in the possible loss of information. As well, a shift of flow (either Yin or Yang) can cause one flow to cross over into the other flow. To get a clearer picture of the Yin and Yang flow, check out this video at: https://www.youtube.com/watch?v=FI3Eg5jKsaY .

So let’s consider the figure eight in Tai Chi and/or Qigong:

According to Master Jesse Tsao, PhD and author of Practical Tai Chi Training - A 9-Stage Method for Mastery, the figure eight method allows you to shift weight and change direction smoothly. Figure eight circulation keeps your Qi energy moving and flowing in an “infinite loop” which accelerates your Qi generation and cycling, especially during dynamic Tai Chi movements. It is the looping and curving that cultivates your inner energy. It also helps you avoid abrupt starts and stops whenever you shift weight. The continuous flow refreshes your Qi while it prevents Qi stagnation. Besides creating additional Qi, the figure eight method generates an increase in metabolism.

In Tai Chi and Qigong, figure eight circulation brings about a whole-body movement that links from feet to hands and spine to head. The figure-of-eight movement is often used as basic silk reeling, particularly in Chen Tai Chi. These spiral movements are curved and utilize the opening and closing of a joint in sequence. The result (depending on speed) can be flowing and ribbon-like or can be a whip-like, snapping force.

The mechanics and coordination of the figure eight movements are somewhat complex and demanding. According to “experts”, training has to be layered and regular before the mind and body can truly grasp it. You must continue to practice on a regular basis (not hit or miss), preferably with an experienced instructor.

That being said, in the next blog, we will look at some simple figure eight moves that you can try at home!

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Qigong for the Spring Season

Spring is considered the Wood Phase or Element of the Seasons. The Chinese word for Spring is Chūn. Spring is a season of Yang (the sun), the element is Wood or growth, and it brings life (depicted by grass in the Chinese character). Check out the “brush strokes” and depiction below (from Wikipedia).

The ancient Chinese believed that energy of humans and universe are connected. We should be living in harmony with the natural cycles of the earth. Spring often has wild weather fluctuations throughout. Nature is arousing from an often deep, long sleep over the winter. This is a time of growth, flowering, and vitality.

It is recommended that during the Spring, when even your skin pores open, one should go to bed when night comes and arise early in the morning. Morning is the time to get outside, to breathe the fresh air, and to exercise your muscles, tendons, and bones. Doing so allows you to flourish along with earth’s now flourishing atmosphere.

Spring is the time to become more active and focus on our goals and our future. It’s a great time to start those projects you’ve been thinking about over the winter. It’s also a great time to detoxify and strengthen our bodies. Let’s “reboot” our energy, expand our vision, focus and horizons, and develop some new perspectives. While nature is rebuilding and growing, so should we!

Focus during the Spring is on the Liver and Gallbladder. The Liver meridian starts on the inside edge of the big toe, up the inside of the leg, then the lower abdomen, where it circles around the stomach and enters the Liver and Gallbladder. From there It travels up continues through the rib cage through the throat up to the crown of the head.The Liver mainly processes and filters toxic wastes from the body and bloodstream. It also produces many of the alkaline enzymes that are vital to our immune response and other important functions in the body.

If you constantly pollute your body because of a poor diet, alcohol, drugs, and stress, you overload your Liver with acid waste and cause congestion because of the build-up of toxic debris. Unfortunately, most of us do carry around stress, anger, or other negative emotions in our body which, of course, can cause serious damage. When Yang Qi rises from the Dantian in the lower abdomen to the chest, it “stimulates the Liver with fresh vitality.” Due to inactivity during the winter, the Liver can accumulate both stagnant blood and metabolic waste. Unfortunately, this accumulation can obstruct the flow of both Qi and blood in the body.

Spring is the time to nourish the Liver because it has such a strong influence on us. It affects our communication,our emotions, the functioning of our muscles, and the circulation and flow of our blood and Qi. Stagnant Qi and Blood in the Liver can also cause serious physical, mental, and emotional symptoms. One may experience muscle pain, trembling, problems with balance, headaches, neck pain, visual problems, digestive problems, to name just a few. Other emotional and mental problems may even manifest as frustration, irritability, anger and even rage.

So what happens when a normal emotion gets “stuck” or stagnates,so to speak. Let’s use anger for an example. What happens if you try to repress it? It can come out inappropriately, or even become prolonged or chronic? You may have met someone who seems chronically angry! This can be a sign of stagnant Liver Qi. Even though this can happen to both genders, results are not always the same. A lot depends on whether the man or woman tends to be more Yang or Yin. Makes sense when you think about it!

As we talked about in the blog of Yin Yang Duality, Yang is more active and Yin is more receptive (very brief description). If someone who is more Yang (fire) has stagnated Liver Qi, it may flare up as Liver Fire. This can result in ulcers, muscle spasms, heart disease, high blood pressure, for example. On the other hand, a Yin oriented person with stagnated Liver Qi may experience insomnia, anxiety, or varicose veins.

So how do we remedy or treat these situations? Acupuncture, acupressure, herbs, meditation, Tai Chi, and Qigong can bring fresh Qi and vital energy to and throughout the body’s meridians and storage centers. In addition, a more active lifestyle, better and cleaner diet (including eliminating or at least decreasing drugs and alcohol) and, of course, decreasing our stress is vital!

Spring Qigong (like all seasonal Qigongs) change with the season. In Spring, Qigong movements are more expansive, external, and robust to expel stagnant energy from the muscles and to increase blood circulation. Movement and breathing help supply fresh, smoothly flowing blood and Qi to the body.

Whether you practice Qigong and/or Tai Chi, Spring is the time to make your movements a bit more expansive, breathing a bit slower and deeper, and gather and absorb all the energy that the earth has to offer. As always, remember the quality of your movements (be they Qigong or Tai Chi) is much more important than the quantity!

Final comments of interest: the Ancient Chinese believed that when the weather of the four seasons are “normal” (meaning hot in the Summer, cool in the Fall, etc.), man (or humans more correctly) will not get sick. However, when they become “abnormal”, damage is not only done to the earth, but to man (humans) as well!

Very thought provoking considering our "unusual” weather these last years!

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World Tai Chi & Qigong Day 2022!

Co-founded by Bill Douglas and his wife, Angela Wong Douglas, World Tai Chi & Qigong Day has been dubbed “A Global Healing Phenomenon”. The official motto of WTCQD is “One world…One Breath”. Logo depicted below:

According to The Complete Idiot’s Guide to T’ai Chi & Qigong, both practices “unlock the rigid limitations we hold” to enable our potential to relax both our mind and our body. When we give of ourselves to improve our world, we improve both our physical and mental stress and health. One of the other goals of WTCQD is educating millions of people around the world about the benefits of Tai Chi and Qigong.

In 2013 Harvard Medical School launched a series of lectures titled "Celebrating World Tai Chi Day." The Harvard Medical School Guide to Tai Chi, released in 2012, cited World Tai Chi Day, writing, "A reflection of how successful the invasion of [of tai chi] has been is World Tai Chi Day, organized by Bill Douglas”.

Bottom line: we are all connected. We are part of humanity!

Participating in WTQD expands and improves your journey. You are joining with hundreds of thousands of people around the world, even during this global pandemic/endemic.

Many of you know that World Tai Chi & Qigong Day is always held on the last Saturday in April worldwide at 10 am local time. This year WTQD falls on this coming Saturday, April 30. Prior to 2020, celebrations worldwide were huge. Unfortunately, most (if not all) were cancelled in 2020. In 2021, many celebrations returned, albeit on a smaller scale. I’ve noted that many previous organizations still have not returned this year as the Covid-19 situation is unstable, and constantly in flux.

Below is the opening statement for WTQD for your perusal, especially if you are new to this very important worldwide celebration:

“This global wave of goodwill provides a vision of hope and healing to a world hungry for such visions. Each year to view the photos of people from different cultures, religions, and every corner of the earth . . . breathing together . . . in this global Tai Chi & Qigong movement . . . is profound.

When you look thru the photographs and videos you see that "look" on people's faces, a look that conveys a feeling that all of us who've experienced the well-being that Qi, or life energy, expands through our mind and body when we make the space to breathe . . . and to let, calm, and wellness expand thru us.

When you see that look in all these diverse faces, from so many different lands, you can't help but deeply realize that we are indeed "one world . . . and, . . . one breath."

We are all connected by the field of life energy that physicists are now discovering permeates all existence.

By immersing ourselves in the field of life energy again and again, we become more and more grounded in the absolute reality that . . . we are all connected . . . all part of the web of life. And, by cultivating and growing the realization personally and globally, we may help in a subtle quiet way to usher in a more elegant future that nurtures us all in ways we cannot yet even imagine.”

For more information: www.WorldTaiChiDay.org

Whether you can find a large celebration, small celebration, get together with a small group, or practice on your own, be sure to take the time to practice your Tai Chi or Qigong (or both) at 10 am. You can do it outside or inside. Just be sure to do it!

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Yin and Yang - Symbol of Duality!

The Yin Yang symbol, found in more than one culture, is actually called the Taijitu (or Tai Chi Tu). This symbol literally translates to "Diagram of the Supreme Ultimate". Most people believe that it has roots in Taoism. Yin Yang is a philosophical concept of Chinese origin describing how opposite or contrary forces are actually interconnected, interrelated, and complementary to each other. The duality principle is symbolized by the Yin Yang symbol.

Yin translates to Shady Side, while Yang translates to Sunny Side.

Yin is considered a receptive principle and Yang is considered an active principle. Our aim (or goal if you will) is to keep our Yin and Yang in balance and harmony.

Everything contains both Yin and Yang, however, the ratio of one to the other is never the same. It changes and flows. We, as humans, have both Yin and Yang in us but they are rarely equal nor the same. One day (or moment) you may be more Yin, and at others, more Yang. A man may be considered more Yang overall, but at other times in his life, may become more Yin. The same is true of a woman, who may be either more Yin or Yang. Changes may be due to external or internal forces or circumstances!

We see opposing or contrary forces in all types of change; such as: winter (Yin) versus summer (Yang), north-facing shade (Yin) and south facing brightness (Yang), etc. Other examples of this duality principle (symbolized by Yin and Yang) are manifested physically, including light and dark, fire and water, expanding and contracting, to name just a few.

According to Traditional Chinese Medicine (TCM) Yin or Yang energy flow via the meridians throughout your body. Six of your meridians are primarily Yin (with upward flow) and six are primarily Yang (with downward flow). Yin meridians are predominant in the front of the body; while Yang meridians are predominant in the back of the body. Yin meridians flow into Yang meridians and vice versa. Yin meridians feed Yang organs and Yang meridians feed Yin organs. A Yin meridian is connected to a Yang organ and a Yang meridian connected to a Yin organ.

Yin contains the beginning point for Yang, just like day (light) becomes night (dark). They obviously are interdependent. Neither is static and both change and flow over time. One important thing to remember is that as one (Yin for example) increases, the other (Yang in this case) decreases in order to balance the whole. That being said, due to outside influences, the balance can be skewed where there is deficient or excess of either one. This concept is important in TCM practice.

In the Tai Chi forms, Yin and Yang interplay during the sequence of postures and movements of hands and feet. They must be in harmony! “Yin and Yang transform each other: like an undertow in the ocean, every advance is complemented by a retreat, and every rise transforms into a fall”. Most people are familiar with the Yin/Yang symbol. They have seen it and heard about it but few really understand its true nature.

According to Master Jesse Tsao, PhD, author of Pactical Tai Chi Training - A 9-Stage Method for Mastery, when we root (or settle) prior to taking a step, the rooting is Yin and the stepping is Yang. When practicing Tai Chi form, one hand is often moving away while the other is moving towards your torso. Of course, there are instances where both hands are moving in the same direction (away or towards your torso).

• When the hands move downward, this is a Yin motion. Hands moving upwards or rising, is considered a Yang motion.

• When your hands move away from your torso, that is a Yang motion. When they move towards your body or torso, that is a Yin motion.

• Yin is moving inward or contracting; while Yang is moving outward or expanding.

• Yin stepping is backward or withdrawing; while Yang stepping is forward or pushing.

• Yin neutralizes; while Yang delivers energy.

• Yin is everything inside including the organs, while the skin and surface of the body are Yang.

• The lower body corresponds into the Yin, while the upper body corresponds to the Yang.

• Yin and Yang meet in the body’s center.

One of my favorite writings by Lao Tzu, the well-known and wise Taoist:

Being and not being create each other
Difficult and not difficult complement each other
Long and short define each other
High and low are opposite to each other
Front and back follow each other

Life (as in Yin and Yang) is always changing and in flux. Our mission (so to speak) is to strive for balance!

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What is the Bai Hui Pressure Point?

The Bai Hui pressure point is the 20th point on the Governing Vessel (aka Du Mai). It is located on the midline of the head, basically at the crown. The Bai Hui pressure point,also known as the DU20, has many names: “Hundred Convergences” (or "Meetings"), Dian Shang or “Mountain Top”, and Tian Man or “Celestial Fullness”. This point is also considered the meeting place of the “hundred spirits” and “hundred diseases”.

In Traditional Chinese Medicine (TCM) it is known as “hundred convergences” because this is the area where the six Yang energetic channels and the Governing Vessel meet. Numerous bones of the skull meet here as well. In TCM it is said that “heaven, earth and man are the three powers” and the DU20 is the “human connection to heaven”. This obviously makes it important for conditions affecting the head and sensory organs.

In TCM and acupuncture, the Bai Hui is used to “clear the senses”, treat emotions, memory, behavior, and to “calm the spirit”. The Bai Hui is felt to be effective in the treatment of stress, headaches, vertigo, nasal obstruction/congestion, tinnitus, mental or physical tension, sleep disorders, balance, circulation issues, fatigue, brain fog,mental disorders, hyper- and hypo-tension, and inability to taste food and/or drink. The Bai Hui also “benefits the head, brain, and the organs of the five senses (eyes, ears, tongues, skin, and nose)”.

Interestingly, the Bai Hui (DU20) can either ascend or descend and can used to either uplift or sedate. Thus it can be used to treat disorders of the two “poles” of our torso. The DU20 is included in the Microcosmic Orbit, running from the pelvic floor to the base of the spine to the head. Reminder: the Microcosmic Orbit creates a continuous circular energetic loop between two distinct meridians: the Ren (Conception Vessel) and the Du (Governing Vessel).

Located at the top of your head, the Bai Hui (DU20) is effective in treating “downward disorders”, such as diarrhea, heavy menses, and any organ prolapse including the uterus and/or rectum. It is also said to “lift” motivation, drive, and a low (sinking mood). Bai Hui manipulation has been used to maintain a healthy pregnancy and for cosmetic purposes such as lifting sagging skin.

Quite a list! No wonder acupuncturists consider the Bai Hui (DU20) an “All Star”. According to at least one acupuncturist, starting with the Bai Hui, is “the acupuncture equivalent of taking a few deep breaths or meditating for a while”. This area calms the mind and the entire body. It is a good acupuncture starting place because there are those who get nervous when they see needles.

Can you manipulate the Bai Hui without going to a acupuncturist? Certainly!

How do I find my Bai Hui so that I can improve my health? It’s pretty easy!

Put your thumbs at the tops of your ears. Now extend your middle fingers to the point where they meet - at the top of your head (crown). To perform your own acupressure at the Bai Hui (DU20), just lightly rest your middle fingers and your awareness/attention at this point

• Apply pressure with your finger directly on the Bai Hui. You can also use your knuckles or a small round ball (think golf ball) to apply greater pressure.Don’t massage or rub.

• Pressure should be slow and firm.

• Apply and release the pressure gradually when the soreness decreases in order to promote energy flow.

• Take long, slow, deep breaths while focusing your intention on the Bai Hui.

• You can apply pressure for approximately 15–20 seconds, then release for 5 seconds. Continue as desired for about 5 minutes.

According to Tai Chi Master Yang Cheng-Fu, “without lifting your Bai Hui point, even 30 years of practice would be a waste of time”. Let’s discuss why lifting your Bai Hui (DU20) is so important to both martial artists and other practitioners.

When you lift your Bai Hui:

• You automatically tuck your chin down and inwards. The head bends slightly forward. Martially, this protects your neck and as the old Masters said: Conceal your throat and challenge all the heroes in the world.

• You straighten your spine. This helps decompress your spinal vertebrae to avoid or reduce headaches, indigestion, low back pain and stiffness, and other health problems. You also improve your posture, balance, agility, and martial skills.

• The circulation in your brain improves. Both Eastern and Western medicine recognize that obstruction of brain circulation (even for a few minutes) can result in permanent brain damage or stroke.

• Qi and Blood follow to the Bai Hui when intention to that area is increased!

With or without applying acupressure (or acupuncture), there are many compelling reasons to “lift your Bai Hui”. Your body, brain, and spirit will thank you!

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