Six Healing Sounds (Liuzijue) Qigong Effectiveness

Liuzijue Qigong (LQG)- usually known as Six Healing Sounds (六字诀) is a 1,500 Year old Chinese Qigong practiced for health benefits and longevity. LQG consists of coordinated movement and exhalation while vocalizing 6 specific sounds (xu, he, hu, si, chui, and xi). This blog is a supplement to my March 6, 2022 blog on Six Healing Sounds and provides additional information.

It is beyond the scope of this blog to discuss the optional movements associated with the sounds. I say “optional” because there are many variations of LQG (as you would expect in 1,500 years) and some practitioners believe that chanting the sounds and shaking the body (rather than specific movements) calms and restores balance in the body.

The aim of the LQG practice is to help move and remove “congested Qi” by causing different internal vibrations and pressures throughout parts of the body. What some practitioners consider a method of massaging the internal organs!

No matter which method or order you choose to practice, always inhale slowly through your nose and exhale evenly from your mouth. Sounds should be verbalized out loud, especially for beginners. All sounds should be repeated three to six times at least three times each day. When you breathe deeply while practicing, your parasympathetic nervous system relays the message to your body that you are safe which causes your body to release tension and stress. Negative emotions are also transformed into positive!

Until 2003, a standard way to transcribe the sound of Chinese characters and to clear up confusion regarding the pronunciation of the words/sounds didn’t exist. The Chinese Administration of Sport of China gathered all records that existed and studied the differences. They released this “revised version” of LQG and promoted it as a “health promotion Qigong practice in China. The information below is based on this version. Do keep in mind that there are many different versions still in existence.

For health maintenance, the LQG should be practiced in the following order:

• Wood - Xu - Liver - Spring

• Fire - He - Heart - Summer

• Earth - Hu - Spleen - All Seasons

• Metal - Si - Lung - Autumn/Fall

• Water - Chui - Kidney - Winter

• Wood - Xi - Triple Energizer/Gallbladder - All Seasons

To promote healing, the six sounds should be practiced in the following order: 

• Fire - He

• Metal - Si

• Wood - Xu

• Earth - Hu

• Water - Chui

• Wood - Xi

If you don’t have enough time to go through all the sounds and movements, you can verbalize the sound based on the season of the year. Xi and Hu are all season sounds! When you practice LQG in the order of the seasons, it is believed that you are brought into “synchrony with your body” and surroundings. Another option is to practice the sound related to a specific body part. See the list above.

Research

LQG has been recommended for use in Chronic Obstructive Pulmonary Disease (COPD) rehabilitation. However, there is controversy as to it’s efficacy for COPD patients. Several clinical trials indicated that LOG practice by individuals with COPD results in better functional capacity and quality of life.

The 2018 Liuzijue Qigong study systematically reviewed of the existing studies in order to assess effectiveness and safety for the prevention or treatment of COPD. Patients showed improvement “in pulmonary function, immunologic function, respiratory muscle strength, peripheral skeletal muscle function, exercise capacity, mental health, and quality of life in patients with COPD, especially the older adults”. It was safe and patients enjoyed the practice. Unfortunately, because of the small samples and diverse styles, etc. made the comparison difficult.

A 2020 study was undertaken to assess whether or not LQG had any effect on anxiety of COPD patients during the Covid-19 outbreak. The study indicated that LQG could effectively reduce anxiety among COPD patients. The researchers felt that management and intervention of “psychological factors should be reinforced during the epidemic”.

A research article published in August 2021 looked at the effects of LQG on lung function as patients were recovering from Covid-19. Several clinical trials have shown evidence that LQG can improve respiratory muscles strength as well as overall quality of life. At this time, Shanghai University of Traditional Chinese Medicine recommends traditional LQG training to help restore normal pulmonary function in patients who are recovering from Covid-19.

A meta-analysis and review of the efficacy of LQG for patients with COPD was published in May 2022. This meta-analysis showed that LQG resulted in the following improvements: “lung function, exercise capacity, health status, mental status and quality of life”. The researchers agreed that comprehensive,high-quality analyses using large sample sizes are required in order to confirm the efficacy as an adjuvant intervention for COPD patients.

Videos, etc. Check out some of the differences in practitioners and versions. Note: this list is not exhaustive!

Dr. Jun Wang demonstrates sound and movement in this video: https://www.themusicalbreath.com/2021/05/14/the-six-healing-sounds-of-liuzijue-qigong/

YouTube videos - Beijing Version- https://www.youtube.com/watch?v=dB9FidOEVng

David Wong: https://www.youtube.com/watch?v=RWjF6gCIt54

Taoist version - https://www.youtube.com/watch?v=7UZa_zhOg9A

Video for purchase as well as YouTube Video - Six Healing Sounds by Master Jesse Tsao, PhD - https://www.youtube.com/watch?v=BFqotaIc3Dw

Bottom line: LQG aka Six Healing Sounds is a great way to breathe and/or sing your way to better mental and physical health!

Subscribe to receive my weekly blogs in your email.

What is Stillness in Motion?

Stillness in Motion! I’m sure you’ve heard the phrase if you are a student or Tai Chi and/or Qigong practitioner. But what does that mean? Do we understand it? How can we achieve it? If you are an instructor, how do you explain it to your students, particularly new ones?

The world is such a busy place and our minds and attention are distracted by our cellphones, computers, social media, news reports, etc. Our minds work overtime and never stop - monkey mind!! But what about our bodies? We are too sedentary and spend too much of our time sitting and being distracted by some type of media. Bottom line: many of us need more balance in our lives!

Do we ever just sit in silence or stillness? Are we aware of our breath and the internal feelings in our body? So what is stillness (in motion or not)?

Here are two great quotes you may or may not have heard:

From the Classics: “Stillness in motion, motion in stillness.”

From Bruce Lee: “The stillness in stillness is not the real stillness; only when there is stillness in movement does the universal rhythm manifest.”

Most of us want stillness in our lives, however, many experts have differing opinions as to what stillness is and how to achieve it.

According to Bruce Lee, if you’re centered, your “power is the center of the storm and there is stillness there”. If you’ve ever watched a Bruce Lee movie, it is obvious that just before he attacks, he has stillness. Instead of wasting energy, he is gathering energy into his stillness.

Unlike in external martial arts, in Tai Chi “stillness controls movement”. Practicing carefully is important according to Master Jess Tsao, PhD, author of Practical Tai Chi Training,so that breathing will be deep and long. This allows Qi to sink down to the Dantian. Slower movements are more effective and should not cause your pulse to rise nor should you be short of breath. You will then be on your path to achieving “stillness in the movement”.

In his book, Pathway to Stillness, Gary Irwin-Kenyon, talks about stillness as being a situation or place that brings you to the present moment. When you reach that point, anxiety and fear are gone.

Narcisse Sadi, who is an instructor and student of Dr Jeff Lan, defines stillness as sinking and relaxing “the sinews, ligaments, joints, and fascia using the mind” to direct the energy so that Qi can flow with less interruption. It is the stillness of the mind that is generating the motion.

According to Arthur Du: Traditional Kung Fu theories believe stillness “is the place where there are no certain forms or certain moves or sequences anymore, but one does whatever it takes, like a conditional reflex, to react with opponents or nature”.

Perhaps stillness is associated with “sinking” and letting tension go down to the ground. Is it when you fill your body with “emptiness or no tension”? Is it being “Song/Sung”?

It’s Tai Chi’s slow pace and flowing movements that allow us to feel light and sensitive, which helps us to understand what stillness in motion is. Many beginners have trouble getting their head around the concept that the mind leads the moves. Consistent, usually long term, practitioners make constant adjustments in their mind, their breath, and their body when they feel that something is not right. They make these changes so that the body is consistent and in harmony with the mind. These changes or adjustments are necessary to achieve stillness during the movement and movement during stillness.

When you are practicing or sparing, strive to stay “unattached”. By being focused on the moment and not being distracted, your mind and body can flow. In the moment, you will find both stillness and motion.

Unfortunately, many new practitioners will never reach a level of stillness within movement or movement within stillness because it takes so much practice. Many students do not practice outside of class. Others quit before they achieve any level of competence. When students are new, they spend the majority of their time learning principles and copying the instructor’s movements. They may or may not practice the principles and take them seriously. Only when they consistently practice will they get to the point where they don’t have to direct all their attention to their posture, body, feet, etc and muscle memory will set in. Then and only then, can you achieve stillness of the mind, awareness of your body, and focus on the moment. Some refer to it as “being in the zone”!

Bottom line: There is no “one answer” or definition of stillness in motion! Even though it is hard to put the concept into words, there is movement within stillness and stillness within movement. Striving to only achieve stillness or only movement will not be effective. Much like Yin and Yang, they are complementary and one cannot exist without the other.

Here, once again, it comes down to consistent, correct practice in order to gain all the benefits that Tai Chi has to offer!

Subscribe to receive my weekly blogs in your email.

Can Tai Chi Help Your Neck Pain?

Most adults will probably encounter neck and/or shoulder pain in their lifetimes. The usual treatment for neck pain consists of neck exercises: typically stretching, strengthening, and aerobic conditioning. Medication may or may not be required.

According to The Spine Institute in Santa Monica, patients with chronic neck pain often face a dilemma. If they have neck inflammation, soft tissue damage, disc issues, or joint and/or vertebrae problems, not moving their neck will cause supporting muscles to weaken and pain to increase. On the flip side, if they move or exercise their neck too much, they risk increasing the problem. One answer: slower, deliberate, flowing, controlled, smooth movements - Tai Chi! Makes sense! Especially since a recent study supplied additional evidence that this “ancient Chinese form of exercise” may benefit people with chronic neck pain.

Phillip Hughes, of Musculoskeletal Physiotherapy Australia, feels that one of the most common reasons for neck (and shoulder) pain not caused by trauma, is due to the “head-forward posture” many people adopt, particularly when working. My observation: lf you take the time to observe, you will notice that many people jut their chin/head forward (aka head-forward posture) even when eating, walking, sitting, etc. Ouch!

Other causes are often from activities (sports, jobs, etc.) that require holding your hands over your head for a long period.  Hughes feels that classes with a strong focus on improving posture (head, neck, and shoulder) would be very beneficial in relieving neck (and shoulder) pain.

Hughes recommends the following simple exercise, called the “chin nod” which he says supports the neck and gives it stability by strengthening muscles close to (and in front of) the spine. By doing this exercise on a regular basis, you can build up your endurance and strength. For those who spend a length of time at a desk and/or computer, this is an extremely beneficial exercise.

• Lie down with a soft pillow under your neck. Flatten the back of the neck against the pillow very gently, nodding your head forward as if to say yes.

• Even though you may feel your back neck muscles slowly extend, stop before the muscles at the front “harden”.

• Hold this position for 5 seconds before you return your head to the start position.

Repeat several times. When you feel comfortable and stable, you may build up to 10 repetitions while holding the position for 10 seconds instead of 5.

Research

In June 2016, The Journal of Pain published a report from an international “team of researchers” who discovered that Tai Chi can be as effective as neck exercises for relieving persistent or chronic neck pain. They compared group neck exercises, no treatment, and Tai Chi. Peter M. Wayne, Ph.D., a coauthor (Founder of Life Tai Chi Center and Harvard Medical School professor), proclaimed that Tai Chi was neither superior nor inferior to 12 weeks of neck exercises! However, the researchers concluded that Tai Chi was a “viable option” and alternative to conventional exercises, for those patients who wanted to correct posture-related neck issues, as well as enhance their quality of life.

According to Professor Michele Sterling, a researcher at the University of Queensland, neck pain can be a barrier to exercise. She and her colleagues conducted a 2020 systematic review which was published in the British Medical Journal of Sports Medicine, comparing the effectiveness of different physical exercises for chronic neck pain. According to Sterling, they found that “low-load motor control exercises” as well as Tai Chi, yoga, and pilates were “more effective than things such as stretching exercises.”

A systematic review appearing in the June 2022, Frontiers in Aging Neuroscience focused on the effects of Traditional Chinese Exercises in middle-aged and elderly patients with neck pain. The studies took place in China, the United States and Germany. The exercises evaluated were Tai Chi, Qigong, Yijinjing, Baduanjin, Liuzijue, and Five-Animal exercises. The results in aggregate showed positive evidence of pain relief, as well as clinical support for use as complementary therapies.In addition, Baduanjin (aka Eight Brocades) also showed positive evidence of flexion improvement in study subjects. Unfortunately, like many studies on alternative or complementary therapies, the sample size was considered too small!!

What else can you do besides exercise to relieve neck pain?

How about the right pillow for your neck when lying in bed? It’s important that you choose correctly to align the neck with the rest of the spine.

• Back sleepers need a flatter pillow

• Side sleepers need a higher pillow

The usual therapies: physical therapy, medication, heat or cold application, massage, etc.

Why Choose Tai Chi?

We know that poor posture causes pressure on sensitive nerve roots near the cervical vertebrae which can cause or increase neck pain. Tai Chi’s high and low stances and slow postures focus on correct form and posture to prevent or to ease chronic neck pain. Tai Chi also involves a greater degree of movement than other types of mind-body exercises. Unlike most aerobic exercises, there are no spine jarring nor hard impact movements.

Other ways Tai Chi helps chronic neck pain:

• Spine alignment is improved through instruction and practice.

• Controlled, deep breathing increases circulation which can help heal inflamed and/or irritated neck tissue.

• Tai Chi is relaxing and decreases stress and anxiety, while it improves mood, sleep, and quality of life.

• Blood pressure is usually lower in regular Tai Chi practitioners.

• Energy, flexibility, balance, and stamina are increased.

• Proprioception is improved while the risk of falling is decreased.

• People who regularly practice Tai Chi are usually less reliant on pain medication.

Traditional Chinese Medicine (TCM) therapies:

Below are other TCM therapies which are considered “safe” for neck pain. Efficacy of these therapies listed below are beyond the scope of this blog.

Acupuncture, acupressure, cupping, tuina, moxibustion, Gua sha, Qigong, and Chinese manipulation.

Bottom line: take care of your neck, practice good alignment, and keep your neck warm especially during the winter season.

Subscribe to receive my weekly blogs in your email.

Winter Season Qigong

Winter is usually the coldest and most Yin time of the year. The days are shorter, colder, darker, and usually damp. Note: the winter season sound is chui. The Chinese name for winter is dōng and the symbol is below.

Brushstrokes for Chinese Character for Winter

Every living thing slows down and tries to conserve energy. This is the time for stillness, inner reflection, increased awareness, and hibernation. According to Tao of Sustainability author, Gregory Ripley, winter is called “the season of shutting down”. It’s resting time when we recuperate.

The hardest thing for us may be to understand and learn how to live in harmony with the changing seasons.It’s not until Winter Solstice (December 21), that dominant Yin energy will reach it peak and slowly transform to Yang energy.

Frankly, I am not fond of winter. As you might guess, I look forward to the Winter Solstice because it’s the beginning of when the light slowly returns and daylight grows longer. Yay!

I may not agree with this, however, I will quote John Steinbeck: “What good is the warmth of summer, without the cold of winter to give it sweetness.” 

I am not alone. Many of us, particularly in the northern hemispheres, have strong feelings about winter. Many lean towards fear and dislike! This is not a new phenomena: ancient people had much to fear from winter (survival, warmth, food, etc.), which makes sense that the natural emotions of winter are fear, depression, or fright.  

According to Taoism, emotions are stored in the organs and tissues of our body and not the mind.  It is believed that an imbalanced kidney or deficient kidney Qi holds fear, depression, and paranoia. Unfortunately, fear and fright are stored in the kidneys, which is why we to work to transform these emotions into trust and tranquility. Balanced kidneys hold wisdom, awareness, and courage.

Winter is a time to conserve your energy and to focus on transforming fear, depression, or fright into will, creativity, trust and tranquility. Practice self acceptance, listen to your body, and be patient with yourself. Patience and acceptance that you need to move at a slower pace will restore your vitality. 

Winter is also a time to meditate and to practice Qigong and Tai Chi in order to stay in touch and harmony with our “nature world”. Chinese medicine considers the kidneys as the energy storehouse. The focus of Winter Qigong practice will be the “water organs” - the kidneys and urinary bladder. The adrenal glands are also often included (depending on the author). The water element also affects your spinal cord, brain, bone marrow, and bodily fluids.

Let’s take a quick look at where the kidney meridian starts and ends. It begins just under the little toe, traveling up the inside edge of the foot and leg to the base of the spine. Here the kidney meridian connects with the kidney and wraps around the bladder. It then exits at the public bone and rises up the front of the body to the collarbone. Quite the trip!

Some winter survival tips and recommendations:

• Maintaining and building a strong immune system is vital.

• Focusing on your back and legs will help to keep your kidney energy from being depleted in winter.

• The bladder channel runs down the back and there are many energy points in the back connecting to the kidneys, so keep the back warm. A cold back can hurt not only the kidneys but the energy of the lungs and liver as well.

• Cold legs can drain your vitality energy and lead to later health problems, especially for people who have or have experienced heart problems.

• Keeping your ankles and feet warm can help to prevent colds and the loss of your vital kidney energy.

• Soaking your feet can help improve your sleep. This is especially helpful for those with kidney, liver or heart problems. Interestingly, it is also said to help with memory problems.

• Always keep your back, feet, neck, and ears covered and warm whenever you go out in the cold.

• We need to protect ourselves from the elements, maintain our internal warmth, eat more cooked “seasonal” foods, and take in only warm or hot liquids. By eating cooked seasonal foods and drink hot teas and broths, we bolster our immunity in winter.

• If you can work it in your schedule: sleep longer, do take naps, massages, etc.

Let’s talk about winter Qigong:

It’s important to realize that during the winter season it is vital to relax and discover stillness within you. Most practitioners recommend those Qigong practices that are more inward rather than using a lot of physical effort. Not only are you keeping in sync with nature, you are also preparing for the changes that will take place in the months ahead.

I will give you a few examples of winter Qigong (this is not exhaustive search). Remember, there is no “true” and “only” winter Qigong. There is a wide variety “out there”. However, as you would expect (and is easy to see on YouTube or the Internet), some practitioners prefer Qigong movements that are more invigorating and some are a mixture. Some videos are free and others have costs. It is beyond the scope of this blog to provide a wide variety of examples not to judge what is “good” or “bad” winter Qigong. This is a personal decision! What works for one person may not work for another!

One last word (sentence actually): winter is not an excuse for becoming a “couch potato”. Keep moving!

Subscribe to receive my weekly blogs in your email.

Qi Ball, Energy Ball, or Intention Ball Qigong

In Chinese medicine, Qi (or chi) is the invisible life force within and around all living things. Sensing Qi is one of the basic elements when practicing Qigong. We’ve talked about the importance of the Lao Gong acupoints in the palm of our hands in a prior blog. These are primary energy channels which help practitioners, especially beginners, cultivate and feel energy when practicing Qigong or Tai Chi.

Certain Qigong practices and even some hard martial arts (i.e. karate) create and utilize Qi (energy) balls to focus and direct energy. Making a Qi ball is believed to be one of the fastest ways to help you sense your Qi. Qi sensations are often described as warmth, coolness, numbness, electrical or tinging sensations, heavy feelings, and various other sensations. You may not feel anything right away when you create your Qi ball, but by following a few recommendations and some regular practice will assist you in your endeavor. Once you feel it in your hands, you will be on your way to sensing Qi in the rest of your body.

When you search for energy balls on the internet, you will find a lot of references and examples of actual “balls” of differing sizes and materials. In this blog, we will be talking about “invisible” Qi balls. Greg Ripley, author of Tao of Sustainability, refers to these balls and practice as “Intention Ball Qigong”.

So how do we create our Qi Ball? As you would expect by now, there are several different methods, opinions, and recommendations. I will provide several general recommendations and/or guidelines.

• Some “experts” recommend doing a short meditation prior to beginning.

• There are practitioners who recommend visualizing a white protective light surrounding you.

• Be sure to stand properly aligned with your body relaxed, feet shoulder width apart, and rooted to the floor (or ground) .

• Breathe in deeply and clear your mind, especially of any negative thoughts and/or emotions.

• As you exhale, let the negative thoughts and emotions drain out of your body.

• Focus on the area around your Dantian and become “centered”.

• You may vigorously rub your hands together until they feel warm. This usually takes several seconds.

• Some practitioners recommend placing your hands on the area around your Dantian prior to creating your Qi ball.

• Take a few deep breaths and visualize a ball of light or energy growing. Use your imagination.

• Palms face each other fairly close but not touching. Hands are slightly cupped (or what we sometimes call “ball hands”)

• David Wong suggests your “ball” be held at sternum level, Gregory Ripley suggests “chest level”, whereas others suggest holding your energy just out from the Dantian, and various other areas of the body.

• Move your hands slowly apart, perhaps 9-12 inches apart and mold an imaginary ball.

• Imagine that this is a ball of energy you molded between your palms. This ball can be a color, invisible, translucent, sparkling, healing light, a haze ball, or whatever you feel comfortable with.

• Continue to move your palms together and apart until you feel a slight resistance (like a magnetic force, an elastic band, or pulling taffy).

• Hands expand and move apart as you breathe in and contract slightly as you exhale and they move towards each other (never touching).

• Continue to move your hands in the same way. Then you can try squeezing this ball or stretching it a bit, always matching your breathing with your smooth, slow movements.

• Experiment, but always keeping the palms facing each other like they are attached to this imaginary ball.

• If you feel your Qi ball energy become weaker instead of stronger, bring your hands closer together to form a more compact ball.

Another variation of Qi Ball

• Form a “baseball” shape with both hands, all fingertips touching (for example, little finger touches the little finger of the other hand, ring finger touches the ring finger of the other hand, and so on).

• As you pull the hands apart, concentrate on the tips of your thumbs as you move them apart, then repeat with the other fingers one by one until all the fingers are moving.

• Keep moving them gently apart and together without touching, still matching the movements to your breaths.

Yet another variation of Qi Ball

• Hold your Qi ball using both hands at your sides to form the ball, while standing with your knees bent.

• Let your ball float up to your shoulder level and then push it down to waist level.

More variations:

• Form your Qi ball in front of your Dantian (lower abdomen).

•  Let your arms float out to the sides, expand and shrink as your hands and arms come together.

• The ball can also float up to your head and face and/or down to the floor.

This where you can experiment and let your imagination guide you. The important thing is that you maintain the connection between your palms and fingers and match your movements to your breathing.

Closing your energy ball practice (two methods):

Of course, as you would expect, recommendations as to technique differ from practitioner to practitioner. However, do close the practice when you feel you are finished.

• Breathe deeply and raise your hands above your head. Then in one smooth motion, drop them to your sides and shake your hands “to allow the energy to escape”. This prevents you from “burning out over time.”

Or you can:

• Bring your right hand over your Dantian area, place your left over it.

• Bring your left hand over the Dantian area, and place your right over it.

Most practitioners do suggest bringing your hands over your Dantian at the end of your session. This allows your Qi energy to be absorbed and stored in your energetic center.

When you create your Qi ball, magnetism is one the sensations you will probably feel first. The strength or weakness of the pressure depends on many things: intent (very important), how much energy you have when creating your Qi ball, how you are feeling (such as tired, sick, angry, depressed, etc.), as well as some environmental factors (are you alone, hot, cold, uncomfortable, etc.) Either way, always expect fluctuations in the strength of your Qi ball from one time to the next.

Important notes: Qi balls are considered to be powerful and some believe you can project any negative emotions you are feeling into your ball. It is recommended that you not do this exercise if you are feeling negative or have negative intentions. This may cause ham to yourself and others who are near you.

Some practitioners send the healing energy balls to others. If you do so, there are certain suggested guidelines to follow. It is beyond the scope of this blog to provide expertise in “healing others” nor to recommend “healing guidelines”.

Bottom line: creating a Qi ball just requires a little time and practice (as well as following some of the recommendations above). If you haven’t sensed your Qi before, it is an exciting feeling. Just be patient! Did I mention “practice”?

I know many readers have asked about YouTube video recommendations. I have, obviously, not reviewed them all but I do like Qi Gong Energy Ball for Beginners by David Wong. He provides some great explanations and instructions plus it’s captioned!

I can’t believe I am going to say this, but here goes: “Go ahead. Have a ball!”

Subscribe to receive my weekly blogs in your email.

To Eat or Not Before Practicing Tai Chi and/or Qigong!

Have you ever wondered whether you should eat a meal or snack before practicing Tai Chi and/or Qigong? You aren’t alone! I, and many other instructors, have been asked the same question frequently, especially from new students.

As one would expect, there are differing opinions as to if, when, and what to eat before or after practice.

Ying Qi is the energy that we derive from food according to Chinese medicine. We have to consider what and when we eat in order to have a steady, healthy supply of energy. We also need to consider the activities we plan to undertake and ensure that our input can support those activities. But here’s a important point: our body needs to digest the food before we can use the energy. We don’t often realize how lengthy the process of digestion can be. Although some people would love to believe otherwise, it can’t be rushed.

When you exercise (even gentle practices such as Tai Chi) too soon after eating, energy is directed from digestion and the food doesn’t digest properly. This improper or inadequate digestion means that we won’t derive the energy we need from eating. Even worse, exercise can cause imbalances and/or obstruction in our energy flow which can lessen, or worse delete, any benefits we would have received from our practice. Ouch!

Qigong practice does not require a lot of outward physical exertion. However, we are still directing our energy to move and act in particular ways. As previously stated, practicing too soon after a meal directs our energy away from digestion and can cause imbalances in our body which impairs our energy and lessens or eliminates the benefit we receive from Qigong.

Common sense would tell us that the larger, richer, and heavier the meal, the longer it will take to digest. We also need to consider that some types of foods may cause us to feel tired or fatigued after eating.

Bottom line: Everyone seems to agree that you should not practice after you eat a heavy meal or have a full stomach, even though their recommendations regarding timing may be slightly different.

What about a light meal or snack?

A light meal or snack may increase our energy, especially if we are feeling hungry and/or it’s been a long time since we last ate. It also may be important if our health requires frequent caloric input.

Abstaining from eating!

Many experts feel that whenever possible, you should abstain from eating. Practicing early in the morning is preferred because the stomach is empty. However, if you do practice on an empty stomach, be gentle and don’t deplete your energy. Many Masters and/or instructors maintain that a full stomach interferes with movement and/or focus, which may lessen (or eliminate) the full range of benefits offered by these mind-body exercises.

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

Dr. Paul Lam of Tai Chi for Health Institute, advises students not to practice when they are very hungry or immediately after a full meal. Others feel that unless it’s a huge meal, most students or practitioners should be comfortable practicing 20-30 minutes after eating.

According to Anthony Korahais, of Flowing Zen, even though the general rule is to leave 2 hours before or after eating before you practice, this won’t work for some people. There are those individuals who can’t relax on an empty stomach. They need to eat!

If abstaining doesn’t work for you, then waiting at least two hours after a “heavy” meal or one hour after a light snack would be advised.

Guidelines:

Do notice the small discrepancies in advice or recommendations. We are probably not going to find a hard and fast rule about meals and practice and most of us don’t expect one.

Let’s look at the flip side: if you wait too long after eating, you may not have enough energy, especially if your practice is rigorous or lengthy. The sweet spot seems to be around 1 to 2 hours after a full (but not huge or too heavy) meal.

What we do need to find is a fine balance between the food we eat, the time and energy required to digest the food, and the amount of energy we need for our activities. Sounds a little daunting, doesn’t it?

A short note about eating or drinking “after” practice. Recommendations are to rest for a short time. Then abstain from drinking cold drinks (actually either before or after). In Chinese medicine, warm liquids are recommended. It is believed that cold drinks can injure the heart and inhibit Qi circulation.

So now what??? Experiment! Find what works best for you both in time and quantity. It’s important to have guidelines but bottom line: you need to do what works best for you. Take into consideration your mental and physical health, any chronic conditions, age, and any disabilities.

Here’s another thing you may want to ask yourself: what does “full stomach” or “light meal” mean to me? Individuals may describe it differently.

However, you may not want to deviate too much from the above recommendations. By now, I am going to assume that you know your own body (or are beginning to). You will learn even more if you take the time to experiment. It’s important to find that “sweet spot”.

Subscribe to receive my weekly blogs in your email.

The Part Played by the Kwa (and Psoas) in Structural Integrity and Dynamic Relaxation .

In Tai Chi and Qigong, we frequently discuss ‘structural integrity’, but what does that actually mean? Simply put, our posture has to be correctly aligned in order to hold our weight correctly. Martially, structural integrity is what allows you to receive and absorb any force coming at you. You may choose to either deflect, divert, and/or respond with force. In this blog, we will concentrate on structural integrity and dynamic relaxation as they pertain to the hip and pelvic region (mainly the Kwa and Psoas).

You may or may not be familiar with the concept of 'dynamic relaxation'. This is best described as using “the least amount of muscle contraction or release needed to perform a movement”. In Tai Chi and Qigong, we aim to soften and eliminate any tension around the hip joint, groin, and glutes. You may be familiar with the term “Song” and that’s the goal here.

The Kwa

The Kwa begins at the inguinal groove (hip folds where each leg meets the torso) and goes through the inside of the body to the pelvic crest. The Psoas is actually part of the Kwa which plays a vital part in structural integrity. The Kwa includes: the hip joint, iliopsoas (which includes three muscles: the Iliacus, the Psoas major, and the Psoas minor), adductor muscles, lymph nodes, and other structures “in and around this area”.

For example, “folding from the Kwa” (bending from the hips rather than the waist) will help prevent back strain, something many people deal with in their lives. NOTE: when folding forward from the Kwa, it is important to keep your spine neutral in order to protect it and to maintain hip range of motion. Again, the goal here is relaxation and proper internal and external alignment which will also allow body fluids to move freely.

NOTE: If you do not move the spine through its range of motion frequently, your back health and overall health will suffer.

The Psoas

As stated in the previous blog, it’s important to relax the Psoas muscle because it assists in stabilizing and improving spine and pelvic alignment. Obviously, relaxing the Psoas is vital when it comes to Tai Chi or Qigong movements.

Because it’s such an important muscle, let’s look at what might cause the Psoas to become weak or shortened:

• Contraction due to long periods of stress, tension, and even negative emotions (remember it is linked to our fight or flight response.

• Lengthy periods of sitting, walking, running, jogging, etc.

• Sleeping in a fetal position which moves the head and pelvis closer together.

And once the Psoas becomes weak or shortened:

• Your breathing may become shallow.

• You may experience pain and/or compression in your low back, thoracic area, hips, glutes, abdomen, knees, sciatica nerve, etc.

• Your bowels won’t move smoothly which may cause pain, gas, bloating, and constipation.

• You may experience restriction of the pelvic and abdominal organs.

• Rotation of the pelvis and compression of the hip socket may occur.

• Hip degeneration is possible.

When training new students, many Tai Chi and/or Qigong instructors suggest starting with static training to improve posture when standing still. Standing practice or Zhan Zhuang eases the transition into more complex Tai Chi and/or Qigong movements. An important benefit: Zhan Zhuang meditation can also strengthen and relax the Psoas.

Bottom line and the hard part: keep your body as relaxed as you can. It takes effort to keep your spine neutral with your legs properly aligned beneath. Here we are talking again about dynamic relaxation - using as little effort as you can while you train your body to move smoothly, efficiently, and in a relaxed manner. Yes, this is going to take some consistent practice!

Subscribe to receive my weekly blogs in your email.

What is the Psoas Muscle as it Relates to Qigong or Tai Chi?

The Psoas Muscle is the deepest and one of the most important (although considered mysterious) muscles in the body. Prounonced “so as”, it runs from the lower spine down to the top of the thigh bone. As the main connecting muscle, the Psoas is fundamental to movement and is vital for good alignment and structure, balance, full muscular range of motion, and correct joint rotation. Is it any wonder that it needs to be kept healthy?

When the Psoas contracts, the thigh and the torso are pulled towards each other. Without the Psoas, you wouldn’t be able to do any movement that requires the top and bottom of the body. For example, you couldn’t walk, sit, bend over, run, climb, etc.

The Psoas greatly affects your posture and helps stabilize your spine, so when the muscle is tight or overstretched, you will likely suffer from lower back or pelvic pain. Because we tighten our Psoas under stress, we can also experience sacroiliac pain, sciatica, degeneration of the hip, knee pain, gait issues, and even infertility. And if that’s not enough, it has a negative effect on our immune system.

According to Anthony Korahais, author of Flowing Zen, in some traditions, the Psoas is called the “muscle of the soul”. It not only links the upper and lower body, but provides a “two-way link to the central nervous system”. Emotionally, the Psoas affects our sympathetic system as related to our fight or flight response.

Never heard of it? Not many have, but here are some facts and functions regarding the Psoas Muscle:

• It’s about 16 inches long and is made up of Psoas minor and major.

• It is the the only muscle connecting the legs and the lower spine.

• It controls the function and movement of the hip-joint, the hip flexor and our ability to squat.

• Assists in creating the very important neutral pelvis alignment

• Supports the organs in the pelvic and abdominal cavities.

• Is involved in taking a full, deep breath.

By now, you see how important it is that the Psoas muscle stays healthy. Here’s where Tai Chi and/or Qigong come into play. Tai Chi and Qigong help develop body awareness and proper alignment which in turn helps develop sensitivity and awareness of the Psoas muscle. This awareness is one of the keys to improving both physical and emotional health.

Instructors often ask students to drop their tailbone in order to reduce any pelvic tilt (whether forward or backward). I like to use the analogy of the pelvis as a bowl full of water, tilting either way causes the water to spill out of the bowl. A neutral spine means the lower back is relaxed and the tailbone is lengthened and down. You can also think of this bringing the Dantian towards Mingmen.

In order to achieve a neutral spine, the Psoas muscle needs to work with the “glutes, hamstrings, lower back and abdominal muscles along with the connective tissue, ligament, tendons and fascia”. Together they work to straighten and stabilize the spine in order for the Psoas to do its job. And let’s not forget opening the Kua in order to keep the vertebrae properly aligned.Because the Psoas muscle stabilizes the spine (and affects posture), when it is tight, many different pains occur in the body. One common example is pain in the lumbar spine if it become overly flattened or curved. Another is limited hip extension along with pain and/or discomfort.

Obviously, stabilization of the spine is imperative when practicing the martial aspects of Tai Chi. The Psoas is a key muscle when it comes to developing whole-body connected power through a neutral spine. When the Psoas is tight, overstretched, or overused, it is difficult to transfer the power from the ground up into the upper body. Unfortunately, if that occurs, pain and or injury is likely.

Let’s talk a bit about breathing. Correct breathing affects our entire body and our health. Surprisingly, the Psoas muscle (via tendons and fascia),has a direct connection to our diaphragm. When we are stressed or angry, either chronically or for long periods of time, our breathing changes and will cause the Psoas to become contracted, shortened, and tense. Once the Psoas is tight, you may find yourself outwardly flaring your ribs and overarching your spine. The result is a decrease in lung capacity, poor alignment, shallow breathing, and reduced oxygen. In addition this can lead to low back pain, malaise, and possibly digestive issues. This can also cause anxiety, stress and fearfulness. The unfortunate result will be a poorly functioning body and body systems.

Tai Chi and/or Qigong have a positive impact on posture, level of stress, and flexibility of the Psaos through diaphragmatic breathing. Deepening and lengthening our breaths will train the body (and Psoas) to relax.

You may wonder what else might cause Psoas problems. According to a 2021 study, prolonged sitting is one culprit. Other causes can even be as simple as our posture (both sitting and walking), tight or improper fitting shoes, tight and uncomfortable pants, and even excessive “muscular effort” such as improper or excessive abdominal exercises.

Once the Psoas get bound up, tight,overstretched, etc., it is difficult to release. Regularly practicing deep, diaphragmatic breathing, even if it is just for a couple of minutes, will help release tension in our Psoas. Once the tension is released, any anxiety, stress, and pain caused by the muscle tightness, will release as well.

While Tai Chi and Qigong breathing and exercises help, you may require physical therapy and myofascial exercises. Getting the Psoas to release may also release some “psycho-emotional blockages” as well.

It is beyond the scope of this blog to cover all the different ways to release the Psoas or the negative affects of a tight or overstretched Psoas.

In the next blog, we will look at the importance of a neutral spine and the muscle relaxation required to attain it. In the meantime, relax and don’t get “bound up”!

Subscribe to receive my weekly blogs in your email.

Tai Chi and/or Qigong for Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is frequently called “the blues”. SAD has been linked to a shortage of natural light which causes a decrease in our body’s neurotransmitters (serotonin and dopamine, for example). Basically: our bodies suffer from a shortage or lack of Vitamin D from natural sunlight. Obviously, one way to prevent or decrease the symptoms is to get more sunshine during the day. This may or may not be possible depending on where you live.

When daylight is shorter and the nights are longer, we are often prone to negative moods and SAD. SAD affects people all over the world, usually over the fall and/or winter months. Symptoms may even start at the end of summer as sufferers anticipate less sunlight and more symptoms. SAD may cause you to feel nervous, anxious, fatigued, depressed, and lethargic. You may find it difficult to concentrate, decrease your social interactions, and be plagued with negative thoughts. Finding natural remedies and alternatives to decrease fatigue and boost your mood and energy is preferred by most people to medications, such as anti-depressants. However, there are definitely times when they may be required.

Although it is common among people of all ages, especially young women, it can be a serious condition. Unfortunately, SAD can be hard to diagnose because many of the symptoms are similar to other depressive disorders.

Some common symptoms of SAD

• Depression and lack of motivation

• Prolonged anxiety & stress

• Tiredness and/or fatigue

• Insomnia

• Weight gain as one takes in too much “comfort” food

• Difficulty concentrating or focusing.

• Difficulty with memory

• Wanting to be alone and isolated

• Many emotional symptoms including: being short-tempered, irritable, being easily agitated

• Decrease in libido

Experts have repeatedly discovered that exercise has a positive affect on our mood and symptoms of depression. Aerobic or non aerobic, moderate, or mind-body exercises boosts neurotransmitter levels. Tai Chi, Qigong, or meditation alleviate symptoms of depression in addition to having amazing benefits for your body, mind, spirit, and wellbeing.

Traditional Chinese Medicine treats the person holistically and looks to restore balance and harmony in the body. It uses one or more modalities, for example, acupressure, acupuncture, Chinese herbs, massage, cupping, Qigong and/or Tai Chi. Research on Tai Chi and Qigong has shown that both can improve mood, quality of sleep, and immune system function, as well.

I love this old Chinese saying, which is perfect as we approach winter:

“Move a little during winter, have one less illness;

Be lazy a little during winter, have one more bowl of medicine.”

Regular practice (notice I mentioned “regular”) of Qigong and/or Tai Chi, as well as meditation (if you desire), might be just the ticket to feeling better as our days become shorter. We know that both Tai Chi and Qigong increase your intake of oxygen, improve your circulation and lymph system drainage, increase your serotonin levels in the brain, as well as boost your mood, improve your emotional control and happiness, and relax your body. Your joints, muscles, and internal and external organs function better. Bottom line: your mental and physical health improve without medication!

As we enter this season, don’t neglect to get enough sleep and to dress according to the weather. Note that in Traditional Chinese Medicine, it is believed that when your feet are cold, it will influence your internal organs because they are the furthest body part away from the heart.

During the Fall and Winter, when it is cool and dark, it is a good idea to increase your diet in warming foods and drink. Foods rich in Vitamin D have also been known to improve depression and sadness. Think fish (like tuna), nuts, and some dairy.

Another option is to purchase a light or light bulbs, or even an alarm clock which mimics natural sunlight. These can be used in conjunction with the suggestions/recommendations above.

One more time: It is important that your exercise be consistent, especially for the first three months in order to make exercising a habit. According to Dr. James McDeavitt, professor of Physical Medicine and Rehabilitation at Baylor: When you stop the activity, you "likely extinguish the habit faster than you built it.”

The good news is that you don’t need to go through another long fall/winter season with “the blues”!

Subscribe to receive my weekly blogs in your email.

What is Yintang (YinTang)?

Do we live in a stressful world or what? Stress, behavioral issues, mental health issues, etc. have all increased at alarming rates! I’m sure you’ve heard repeatedly that stress is the new smoking!

Look around. Do you see two vertical lines between people’s eyebrows? These are usually caused by frowning, stressing, frustration, headaches, and a number of other causes. When I managed a large dermatology practice years ago, we called those “11s”.

Have you noticed that often when people are stressed, they put one of more fingertips between their eyebrows and rub? Without realizing it, they are applying pressure at the Yintang!

Yintang (also known as EX-HN 3 and Extra-1) is an acupoint located at the midpoint between the inner edges of the eyebrows. In Traditional Chinese Medicine (TCM), the Yintang is known to induce a mentally stabilizing effect. The Yintang relaxes the sympathetic nervous system: our body’s “fight or flight response”. Known as ”The Hall of Impression”, Yintang is one of the most commonly used acupoints because it’s easy to find and manipulate. This same area is considered the third eye chakra in Hindu.

Interestingly, Yintang is not associated with any particular meridian. It is considered one of the “extra points” or “extraordinary points”. In other words, points that stand on their own. That being said, it does fall along the Governing Channel (Vessel) meridian, although not actually part of it.

What can the Yintang do for me?

Modern scientists, medical researchers, medical professionals, as well as patients are always looking for a non-pharmacologic treatment for many mental and physical disorders and/or illnesses. Importantly, anxiety and stress (whether due to psychiatric and/or physical conditions) can often be effectively relieved by Yintang. Acupuncture clinics commonly use the Yintang to calm anxiety and “monkey mind”. This helps patients settle down and decreases restlessness and agitation (particularly over things they can’t control). The ability to focus is also enhanced.

Using the Yintang for acupressure or acupuncture has also been shown to decrease insomnia, nasal congestion, nosebleeds, sinus headaches, frontal headaches, dizziness, and vertigo. The Yintang is even used for eye disorders, including itchy eye.

Research

A 2016 case study linked the Yintang to the alleviation of cardiovascular symptoms. The patient in this study received acupuncture at the Yintang and acupressure at the pressure point below the lip. A 2017 study of patients about to undergo neurosurgery, reported that acupuncture at the Yintang reduced their pre-operative anxiety.

A meta-analysis published in the April 2018 Journal of Medical Acupuncture was undertaken in December 2017 using electronic medical databases. The analysis indicated that five different randomized controlled trials (RCTs) used acupuncture or acupressure to significantly reduce anxiety.

Is there a placebo effect? Perhaps. However, the same is also true of many studies, including drug studies. There is no way of actually knowing for sure.

Can I do Yintang acupressure on myself? If so, how do I do it?

Please note: Acupressure is not acupuncture. Do NOT try acupuncture on yourself. In acupressure, physical touch is applied to pressure or trigger points without needles.

Use your middle finger (or thumb if you desire) while lightly pressing or rubbing the Yintang. Do this for several minutes to relieve stress. Repeat as needed or desired.

If you are doing Yintang acupressure on someone else, you have several choices: 1) get behind them and use your index or middle finger to press, or 2) sit/stand next to them and use your thumb to press. I am sure there are other methods. However, it is beyond the scope of this blog to mention all of them.

Note: take slow deep breaths while applying firm pressure on the Yintang. If you desire, you can also massage in small circles while applying pressure.

Another method of Yintang self-acupressure:

Use the first and middle fingers of both hands. Use the tips of these four fingers to very gently massage the Yintang. Massage in a circular motion (either counter-clockwise or clockwise) while allowing your forehead muscles to soften.

You can practice by using either method to determine which works best for you. Again, take slow deep breaths while massaging.

The great thing about Yintang acupressure is that you can try it on yourself. The trigger point is easy to find and best of all: no needles or special equipment. If you so desire, you can also find a qualified Acupuncturist for more extensive treatments.

Subscribe to receive my weekly blogs in your email.

Methods and Fine Points of Circle Walking

In our current world, everything changes so rapidly, we have trouble keeping up, both mentally and physically. The result is stress and physical tension. I don’t think I need to remind you of all the horrific things stress does to our bodies! And I’m sure you have heard that stress is the new smoking! Circle Walking helps us to attain physical and mental balance and stability. As well, Circle Walking trains the mind and body to accept change.

The size of your circle is entirely up to you, the space that is available, and whether or not other people are also walking the same circle. If Circle Walking outdoors, you can even try walking around a tree. Because you generally walk with your focus on the center, the smaller the circle, the more turned from your waist your body will be. Gregory Ripley, author of Tao of Sustainability, suggests keeping your gaze at eye or chest level and not looking down (watching your feet) too much.

Traditionally, Circle Walking is begun in a counterclockwise manner. However, you may decide to walk clockwise, if you would prefer. Best option: try both and see which feels more comfortable to you.

How do we Circle Walk (one Method):

• Best done after eating in order to enhance nutrient absorption.

• Stand facing center of the circle with Baihui lifted and back of neck flat (tuck chin if needed).

• Hollow shoulders, drop elbows, and relax your body.

• Walk at a natural pace putting one foot directly in front of the other.

• Steps should be gentle and relaxed,.

• Maintain awareness of your lower abdomen.

• When walking, options include, but are not limited to holding an imaginary ball (Qi) in front of your navel, holding various animal, or different palm positions .

• Breathe naturally and turn your attention/focus inward. Optional: coordinate your breathing and steps.

• When you start walking counter clockwise, turn or pivot right, stepping with your left foot first for 5 to 10 minutes.

• Then turn and walk clockwise for the same time period.

Common Heel-Toe Walking (or Stepping)

• Used in Tai Chi Chuan practice (also when people are walking correctly).

• Heel touches ground while toes are raised (an empty step), the ball then touches the ground/floor, followed by toes as the foot rolls flat with body weight.

Another method (Bagua Zhang Mud Walking) tang ni bu

• Named because it resembles walking in “knee-deep mud”.

• As you step, you sink your weight and Qi into the shins, feet, and earth.

• Mud Walking will improve both your “physical and energetic balance”.

Finishing your Circle Walking

• Return to your starting point

• Bring feet together

• Raise arms at sides as in a gathering position (aka Gathering Qi), then raising them above your shoulders. Drop your elbows and let your hands drop down to your waist (lower Dantian)

How do you turn direction??

There are many different methods. It depends on the purpose of your Circle Walking. Two examples (for meditative Circle Walking): 1) pivot on your outside foot towards the center of the circle, continue until you are facing the other direction and then start walking again. Turning towards the inside “conserves Qi”. 2) you can step out away from the circle, turn, and continue walking.

Speed of Circle Walking

Circle Walking is normally begun at a speed similar to walking down the street. After you achieve a certain level of proficiency, you may pick up speed. Bagua Zhang speed differs from just about all forms of Tai Chi in that the speed of Circle Walking becomes aerobic. This is considered speed walking.

Circle Walking improves your mental and physical stability. This helps prevent dizziness and loss of balance. An important benefit of Circle Walking is the activation of spiraling energy which helps you develop a stable center both physically and mentally. Blockages are released: “physically, energetically, emotionally, mentally and spiritually”.

Unfortunately, most people cannot walk the circle continuously for any length of time. This is because they hold on to the tension in their bodies and don’t know how to let it go. When fatigue sets in, you can try walking a little bit lower at a faster pace. Experts suggest that you don’t do this more than twice. If fatigue sets in the third time, it is time to complete and close the practice.

“Letting go” is one of the key Taoist teachings. How do we relax and let go of the tensions and emotions? One method is to breathe into the areas of tension and visualize that area relaxing and sinking down through gravity. Gravity will allow (if we let it) our tension and weight to sink down to our legs and feet and through the earth. The goal is to feel “light”.

It is beyond the scope of this blog to provide all the variations in Circle Walking, hand positions, and stepping patterns. As I stated in the previous blog, there are quite a few videos on YouTube. Some are great and some fall short of great. Many, if not most, are related to Bagua Zhang. A fairly easy one to follow, which is not Bagua Zhang, is Huan’s Tai Chi: Circle Walking. It is not polished but he gives clear instructions. Check his and others out. Hopefully, you will discover one or more that feel right for you!

Next time you feel like your life is spinning out of control, try Circle Walking Qigong to regain your mental balance and stability!

Subscribe to receive my weekly blogs in your email.

Circle Walking Qigong

Many people appreciate the benefits of walking, while others don’t consider it an important exercise. Studies show that a moderate exercise like walking may have better results than more intensive exercise. The Chinese understood this for a very long time. They believe that regular, moderate exercise improves our resistance to disease and our emotional well being.

Circle Walking (a key practice in Taoism and Qigong)is an ancient Chinese Qigong form believed to have been developed by the Taoists over 4,000 years ago. Taoist circle walking meditation is designed to open and harmonize the meridians of the body. Often called “Rotating in the Worship of Heaven” by Taoist practitioners, this Qigong is done to “refine Qi and spirit through external movement in order to realize internal stillness or emptiness.” The value is not only as a meditation and health exercise, but is effective in martial arts.

Circle Walking quiets a busy (Monkey) mind, promotes health, focuses the mind, and restores your spirit. It also builds internal power, can have some aerobic qualities, increases your physical strength, and makes you more nimble.

While researchers in China traced this practice back to a Taoist sect, Greg Ripley, author of Tao of Sustainability, states that no one is exactly sure where it originated. Not surprisingly, this is another area of controversy. While the “current consensus” is that the Taoists used Circle Walking in Qigong and/or meditation and that Dong Hai Chuan spent time training with this sect prior to incorporating into Bagua Zhang, others belief that Dong’s system is much older.

Whether or not Dong created Circle Walking or learned it from the Taoists will never be known. However, he did incorporate Circle Walking into Buagua Zhang (which he founded). According to Dong Hai Chuan (the founder of Bagua), “Training in martial arts ceaselessly is inferior to walking the circle”. Circle walking is a Bagua Zhang foundation and central practice, but it is not Bagua.

Circle Walking trains you in “quick changes of direction”, which is important in Bagua. When walking the circle in Ba Gua, the body turns and rotates so that the muscles, fascia and the meridians are stimulated by the whole body spiraling action. The mind stays quiet inside while the movements and rotation happen on the outside. The result is a combination of refined strength and internal relaxation.

So why should we Circle Walk?

Circle Walking reduces pain, the risk of strokes, diabetes, and high blood pressure. It is also effective for balancing emotions, weight control, building muscle, and improving memory, digestion, and circulation.

Circle Walking teaches us to how to "seek stillness within movement." It trains both your mind and body to find a “still point inside” while walking in a circular motion with varying speeds, if you desire. Regular practice will feel effortless while inside you feel centered and balanced.

There are so many variations of Circle walking, however, they usually with a single focal point. Walking positions can high, middle, or low. It can also be slow, fast,very fast, very slow and everything in between.

Physically, Circle Walking:

• activates and enhances digestion (especially if you do it after a meal),

• regulates body weight,

• harmonizes brain and heart activities,

• connects your upper and lower body,

• improves coordination and balance,

• helps loosen your lower back (lumbar) and at the same time keeps you nimble and fit,

• enhances and generates Qi in the lower Dantian,

• improves blood circulation in the lower limbs, and

• strengthens your whole being.

Psychologically, Circle Walking:

• quiets, calms, and focuses the mind,

• opens energy channels,

• regulates the breath and calms emotions and tensions,

• allows your thoughts and emotions to arise,

• generates a feeling of being grounded and in harmony with your surroundings/environment, and

• often induces strong positive, feel-good feelings.

Energetically, Circle Walking:

• allows us to connect with nature’s spiral energy,

• creates a natural breathing rhythm and a whole body calming effect.

• Abdominal breathing while rotating in circles roots us to the earth.

It is beyond the scope of this blog, to cover all the variations in Circle Walking. There are, however, some interesting videos of Circle Walking on YouTube and the internet, if you’d like to check them out.

In the meantime, even though it can be done inside, I would encourage you to go out into nature and try Circle Walking. It’s simple,can be done almost anywhere, and needs no special equipment. While, I don’t teach it at this time, I have found it to be a calming and centering Qigong practice.

My next blog will provide some examples, methods, and fine points of Circle Walking.

Subscribe to receive my weekly blogs in your email.

What is the Ming Men?

The Chinese symbol of Ming Men (aka Mingmen) is 命門. Ming (命) means “life, fate” and Men (門) means “gate, door”.

Ming Men is a point in the body that translates to “Gate of Life” or “Gate of Destiny”. It’s also known as: "roots of the navel", Centre of Vitality, or even Gate of Power. This energetic center is located at the lower border of the second lumbar vertebrae (between the kidneys, behind the Dantian). Together the Ming Men and the Dantian form “the Sea of Qi”.

In “The Way of Qigong” by Keneth S. Cohen calls the Ming Men the “Rear Dan Tian” and states that it “improves kidney function, tonifies both the jing (developmental, sexual energies) and qi, and stimulates the body’s ability to absorb original qi from the universe.”

The Ming Men is considered the "site of the development of mechanisms of reproduction and sexuality", in addition to "the place of the conjunction of the original yin and yang." The Ming Men is the area where your kidneys blend Yin and Yang energy.

The Ming Men plays an important role in Traditional Chinese Medicine. Yuan Qi (aka Original Qi) is provided by and stored in the Ming Men.

As you might imagine, the Ming Men has many roles and functions in the body:

• It is considered the strongest point in the body and is responsible for strengthening the overall body.

• The Ming Men is considered essential for the development of internal power and execution.

• It also balances and supplies the entire body with energy to maintain and correct the organ functions.

• The energy in the Ming Men is essential for strengthening your body, balancing your mind, developing good health and longevity, and improving your internal martial arts practice.

• Stimulating the Ming Men can reduce your stress, calm you down (especially Monkey Mind or a emotional disturbance), and leave you feeling refreshed and energetic.

• The Ming Men helps to build energy in order to heal, balance, and ground ourselves.

We use Qigong to cultivate energy in the Ming Men indirectly. However, there are different methods of doing so.

Interestingly, when you cultivate energy in the Dantian (lower), you actually strengthen the Ming Men. Excess or abundant energy in the Dantian will flow to the Ming Men and nourish it.

Focusing on the Ming Men will also help keep your back soft instead of “locked up”. A soft back will aid your Qigong and Tai Chi practice. This is especially beneficial when practicing martial arts.

There are different methods of activating the Ming Men. One simple, but effective method is to breath deeply into your abdomen. As you inhale, focus on expanding the breath towards the lower back. You may even use the abdominal muscles to push the air towards the Mind Men.

You can also try doing the following when you are stressed, late for work or an appointment, encounter traffic or construction: think about pushing each breath you take down to your lower back. You will be shocked how quickly your stress decreases and how much better you feel. This also works when you encounter Monkey Mind or insomnia.

An interesting exercise (certainly worth trying), is to sit on a chair in a quiet area (if you can find one). Using one or both palms, gently rub your lower back (lumbar region). When it feels quite warm, but not uncomfortable, rest your hand(s) in your lap. Let them touch each other and focus on your lower abdomen (Dantian area). Rest quietly and peacefully. Repeat the exercise two more times. Remember that stillness can never be forced, and it isn’t always easy to attain. Best to just relax and observe.

Bottom line: Focusing on the Ming Men will improve your Qigong and Tai Chi (whether martial or not), as well as your health and life. And who doesn’t want to improve their practice, reduce stress, attain better health and healing, and develop more Qi energy??

Subscribe to receive my weekly blogs in your email.

Note: It is beyond the scope of this blog to provide a comprehensive list of methods of cultivation and activation. More information can be found by clicking on one or more of my links or by an internet or publication search.

What is the Smiling Heart Qigong?

The Heart in Chinese is known as the Emperor because it is the “supreme controller of the function in your body”. The Smiling Heart Qigong (aka Qigong inner smile technique) was developed a few thousand years ago to aid in bringing more happiness, peace, and healing to everyone. It is said to keep emotional stress from taking it’s toll on the body.

Because Smiling Heart Qigong is ridiculously simple, many people consider it “fluff” and never give it a try. However, some practitioners consider Smiling Heart Qigong to be a secret weapon “against the stresses and strains of modern life”.

Smiling Heart Qigong can fill your body with happiness, joy, and relaxation. When you smile, you use 80 facial muscles which sends a message to your body to relax by shifting the sympathetic nervous system to the parasympathetic. Smiling releases endorphins into your body. The smile on your face will come from deep in your heart.

Anecdotal Research:

One study looked at pictures of 1950s baseball player photos, both those who were smiling and those who were not. They were surprised to find that on average, the smiling players lived 6.7 years longer. Researchers at the University of California Berkeley and Michigan looked at photos in a year book of students smiling and unsmiling. They were able to accurately predict life success (finances, relationships, etc.) based on whether those in the photo were smiling or not!

You can do a quick experiment by lifting your eyebrows like you are surprised while at the same time looking up. Simple but it lifts your spirits and activates “feel good hormones that affect your brain chemistry”. This will help relax your mind while your body balances its hormones. It will also enhance your immune system. Who doesn’t want to feel happy instead of angry and down?

This technique is designed to put a smile on your face that comes from deep in your heart. Smiling Heart Qigong will release the tension from your face, your eyebrows, your eyelids, and your forehead.

Like all Qigongs, posture, breathing, imagination, attention, awareness, and will are required.

Let’s look at the preparation and steps to Smiling Heart Qigong

Preparation

• Find a quiet room in which you feel comfortable and relaxed.

• Be aware of but don’t react to any sounds, movements, or smells going on around you.

• Sit in a chair (can be done standing - see below), ensure your posture is correct, relaxed, and stable. Shoulders relaxed.

• Release any tension in your forehead, eyes, face, eyebrows, eyelids, ears, and jaw, forehead, etc.

• Let your tongue rest on the roof of your mouth just behind your teeth.

• Lifting your eyebrows and imaging a white or gold light entering your body is optional.

• Hands should be relaxed and resting on your thighs.

• Relax your hips, legs, and feet.

• Ensure that your feet are grounded and that you feel the floor or earth below.

• Notice your level of comfort or discomfort. Adjust your posture as necessary.

• You hear what is happening around, but you do not pay attention to it anymore. Calm down and focus on your slow, regular, abdominal breathing. Let your belly expand out comfortably.

• When you exhale, let your breath release naturally as your belly moves back towards your spine.

• Posture and breath will influence your emotional state

Exercise

• While staying in the same position, close your eyes open leaving a small slit open (optional: keep them open but relaxed and then eventually close them). Experiment to see what feels better or works better for you.

• Keep your intention and awareness inside your body.

• Smile softly by just moving the corners of your mouth up, see your lips smiling. The smile is subtle without being forced

• Simile internally at yourself and let it go down to your heart.

• See if you don’t feel happy and relaxed.

This exercise can also be done (shorter version) from a standing or lying down position):

• Take a deep abdominal breath and hold it there for a moment. Then release slowly. This breath nurtures the organs in your abdominal cavity.

• Be sure to use correct posture and focus on your breath and calming down internally.

• Smile, let your tongue rest behind your teeth on the roof of your mouth.

• Slowly release your breath and feel the happiness from from your heart, through your entire body and onto your face.

You can actually smile from any organ in your body. Most practitioners prefer smiling from the heart, because it feels so good. Best of all, it’s easy and fun to do!

Repeat the pattern as often as possible. The smile on your face will be deep and from the heart. Whether you do this Qigong sitting, lying down, or standing, the happy feeling spreads from your heart through all your body. Your body feels calm, clear, as it relaxes. That’s how you know that you are doing it correctly.

As always, it’s best to learn from an experienced instructor. If that’s not an option nor your preference, there are some great videos on YouTube or for sale.

Yes, it really is that simple and it can be done anywhere. However, like most beneficial exercises, it has to be done regularly. The more you practice, the easier it will become!

Remember the old saying? Smile and the world smiles with you……

Subscribe to receive my weekly blogs in your email.

What Is the Five Animal Frolics Qigong?

The Five Animal Frolics (Wu Qin Xi) has the distinction of being considered the earliest form of Medical Qigong in Chinese history. It dates back to the Eastern Han Dynasty.

Taoists have observed various creatures for thousands of years in order to mimic their movements and channel their qualities - vitality, flexibility, power, and strength - in their own lives. Two of their main interests were attaining health and longevity. As you may know by now, there are many different Qigong exercises that celebrate the energy and spirit of animals. The Five Animal Frolics (the earliest)is said to stimulate and awaken Qi. The five “animals” are: monkey, bear, crane, deer, and tiger.

History (or more accurately “Legend”):

According to legend, a Taoist sage, physician, surgeon, acupuncturist, and herbalist named  Hua Tuo created The Five Animal Frolics in ancient China to “eliminate sickness and strengthen the root”. It’s also believed that Hua Tuo based the Frolics on Chuang Tzu’s Taoist Practice, as well as Chinese medical philosophy. A bit of trivia you may find interesting: Hua Tuo was the first person in the world believed to have developed and used anesthesia.

Hua Tuo designed the particular exercises to cultivate health and longevity, as well as a method of rehabilitation, recovery, and prevention of illness. Hua Tuo addressed the root causes of illness and provided his patients with the tools for good health. One of his disciples, Wu Pu, is said to have practiced the Frolics daily, lived to be over 100, and wrote a book detailing the lessons he received.

Like many other ancient forms and exercises, The Five Animal Frolics lacked illustrated documentation, during very turbulent times. This resulted in many different teachers, lineages, and interpretations which were passed down for hundreds of years. The Five Animal Frolics was standardized between 2000-2003 when the Chinese Health Qigong Association was established by the Chinese government. Though there is some standardization, you will continue to find differences and similarities between schools, lineages, and systems.

The exercises mimic the characteristics, spirit and physical movements of each animal. They focus on meridian lines which are important for balance and connection. The benefits derived from practicing The Five Animal Frolics are both mental and physical. The Five Animal Frolics bring harmony, balance, and equilibrium within your body.Specifically the exercises improve respiration, the lungs, heart, circulation, liver, connective tissue, digestion, kidneys, joints, spine, and muscle strength. The exercises also result in improved emotional health, clarity, fatigue, and a decrease in nervousness and anxiety.

Each creature relates to one of the five elements and five Yin and Yang internal organs. There are two exercises per animal, which help clear any blockages or stagnation in meridian channels. They also help remove any contractions or tension.

Hua Tuo recommended that the sequence should be as follows: Tiger, Deer, Bear, Monkey and Crane. The hand movements are distinctive and help improve manual dexterity as well as increase grip strength. The exercises include the spiritual and physical qualities of each animal.

Let’s look more closely to see what the creatures represent:

Tiger: As the ruler of the wild mountains in China, the Tiger represents strength and courage, vigor, power, and inspiration.
(Liver energy flow)

Deer: Grace, relaxation, light, gentle, calm.
(Kidney)

Bear: Strength, power, determination, stability, and a keen sense of smell. The bear is also slow and heavy.
(Spleen and Stomach)

Monkey: Flexibility, playful, coordinated, and nimble.
(Heart)

Crane: Balance, lightness, agility, graceful, relaxed, and balanced.
(Lungs)

The exercises are both static and dynamic. According to Master Jesse Tsao, author of Practical Tai Chi Training, one can do a complete set of The Five Animal Frolics or choose a particular one or more to do repeatedly, depending on your needs and the needs of your body. You may even change the exertion according to your body’s “constitution and strength”.

Even though there are many versions of The Five Animal Frolics, if taught according to the principles, your mind, body, and spirit will receive the same benefits as the original. While it’s usually best to learn from a qualified instructor, there are some excellent videos available for purchase and/or viewing on YouTube. Check out: Master Jesse Tsao, Kenneth S. Cohen, Yoga Lilly, William Holden….just to name a few.

Wu Qin Xi is still taught today to Chinese doctors in training, and to their patients in recovery. The exercises are fun, have numerous benefits, and may be just the thing to bring out the animal in you!!!

Subscribe to receive my weekly blogs in your email.

Can Tai Chi and/or Qigong Help with Grief

The Fall season runs from September 21 to December 21. You may have already heard that weeping, crying, sadness, and grief are “Fall emotions”and affect the Lungs and Large Intestine (see Fall Qigong blog). This is where we store this intense, pent-up emotion. As we learned, the Lungs are responsible for letting go and taking in the new. Unfortunately, unless we are able to let it go, grief can cause damage to your respiratory system, resulting in illnesses such as coughs, colds, asthma, or even pulmonary fibrosis. Because meridians are connected to organs, you may even develop skin and nose issues.

When they hear the word “grief”, most people think of the death of a loved one, family member, friend, pet, etc. They are many other types of grief. Each one of them just as real and painful as others. Some examples: grief of a job loss, estrangement in a family, financial or personal independence, an important relationship, loss of health, isolation, and loneliness, etc. No one can judge the depth of another person’s grief. Everyone works through grief differently and the path is unique to that person.

So what is grief? Grief is considered extreme sadness and/or distress. The impactful emotions (sadness and grief) govern a large portion of our lives. While some escape grief/sadness, others take a long time to deal with it. It may depend on both the person, circumstances, and other variables.Most humans are governed by a multitude of emotions, both positive and negative. Grief is a natural process and response to loss, unless we hold on to the grief. When we don’t let grief go, it can become destructive and will have a detrimental impact on the Lungs, as well as our physical, emotional, and spiritual well-being.

Stress is a by-product of grief. Denying or keeping feelings of grief causes stress and makes us very vulnerable.From the perspective of Traditional Chinese Medicine (TCM), it’s never healthy to bottle up any emotions. Unfortunately, the older we get (men and women alike), the less emotion we show. We tend to keep our grief bottled up, store it in our body, and don’t allow it to leave. The result is Qi stagnation in the Lungs and Large Intestine which can lead to illness and other problems within our body.

When grieving, it is easy to get stuck by constantly living in the past or future. Your thoughts are flooded with past memories, what might have been, how you wish it could be different, etc. Try as you might, you can’t always control the endless, random thoughts which hijack your brain and exhaust you. This is an example of “monkey mind”. Monkey mind can keep you awake at night and cause anxiety and grief during the day. It can be overwhelming.

What about putting on a brave front? Very common but far from a healthy way of coping. Emotions need to be felt and expressed in a healthy way. Unfortunately, in our hurry and multi-tasking world, we try to find that instant formula, cure, or panacea to relieve our grief. In other words, we want a quick fix! Bottom line: it takes time and can’t be rushed!

OK, Got it, but how can we move forward?

When one is grieving, slow practices (Tai Chi, Qigong, meditation, and Yoga) are calming and serene. These mind-body exercises require slow breathing stillness, and awareness, which calms your nervous system. You need to be “still” in order to feel the emotions and to regain your emotional balance. Tai Chi and Qigong promote a feeling a sense of peace, balance, tranquility, and strength.

There are many exercises that can help. A couple of very effective ones are: “Grounding”, “Dropping the Anchor”, Tibetan Buddhist “Seven Points of Posture”, “Just Sit” meditation, just to name a few. You can actually become overwhelmed with the variety available on the internet and YouTube today. Some are free and some are quite expensive. Choose wisely. You may want to start with the free ones first to determine if they fit for you.

Let’s look at two practices that quite similar - “Grounding” and “Dropping the Anchor”. Both can be done sitting or standing, done anywhere, and alone or with an instructor or a knowledgeable therapist.

• Relax your feet, now move the relaxation upward through the knees, pelvis, etc. up to the top of your head.

• Release your muscles, tendons, connective tissue and joints, in order to relax your central nervous system, your mind, and de-stress.

• Next we use our five senses (No judgment - nothing is good or bad, pleasant or unpleasant), just notice.:

1. Notice any sounds you hear,

2. Now notice any smells you become aware of,

3. What do you see?

4. Do you taste anything?,

5. What do you feel (can touch something nearby, your clothes, or a part of your body).

Some non-exercise solutions that may help get you through the grief include:

• Venting with a friend, in a journal, or in a diary. Cry when you feel the need.

• Deep, abdominal breathing (even better if it is outside on a lovely day)

• Options: a support group, a hobby, talking to a professional.

• Rereading the Fall Qigong blog and letting go of all the “garbage”.

• Dry Crying is a technique that helps manage grief and eliminate stored up emotions.

Qigong and Tai Chi involve the breath, the mind, and slow easy movements which promote and produce free flowing energy (Qi) and blood in the body. Either exercise helps rebalance your mental, emotional, and even physical health. It is often considered a moving mediation. You can do it alone or with a group if you prefer. Totally up to your comfort level.

The Lung meridian (thumb) and the Large Intestine meridian (first/index finger) are Fall meridians. By touching the end of the thumb and first finger you create a circuit between the two meridians. This circuit opens the upper respiratory tract which allows the Qi of the Lung and Large Intestine to circulate and eliminate any blockages and/or stagnation. Try taking slow, deep breaths and relaxing your mind, as you let go.

Tai Chi and/or Qigong classes are a great way to work through your grief. If you find in-person classes too daunting, try videos first. There are some excellent videos available. Here are a couple you may want to try:

(https://drkimderamo.com/chi-gong-release-grief-despair-healing/), several by Dr. Jesse Tsao (https://www.youtube.com/results?search_query=jesse+tsao+qigong), https://www.youtube.com/watch?v=IRgj-u1oVWk, Dr.Russ Harris - Drop the Anchor https://www.youtube.com/watch?v=XpPDP_f-TS8

Try these or search on your own for one or more that resonate with you!

It is important to try several different ways of letting go of the grief before it does you irreversible harm. I know it’s hard to take that first step and/or to be consistent once you do. I hate quoting slogans (but here goes) “Just do it”.

Whatever you do, don’t let grief hijack your mind and your happiness!

Subscribe to receive my weekly blogs in your email.

Qigong for Fall (Autumn)

"Nature does not hurry, yet everything is accomplished."-Lao Tzu

In previous blogs, we looked at Spring and Summer seasons along with Qigong recommendations. People fall ill when they don’t adapt to the changing seasons. Fall is the metal element involving both the Lung and Large Intestine meridians. In the Summer, we expended energy and enjoyed the balmy days. In the Fall, we have to conserve and save our energy to prepare for Winter.

Fall/Autumn Chinese Figure

The world “naturally and beautifully lets go”. One great example is the leaves on a tree. Many turn beautiful colors that inspire people to photograph, paint, or just gaze at. The leaves prepare for the Winter and fall gracefully to the ground. They become soil for new seeds or growth.

Now is the time for us to get rid or our physical and emotional “garbage”. As nature lets go, so should we let go of anything that prevents us from being authentic. Fall is the time for humans to organize, set boundaries, finish up projects, reflect, and to become more introspective. This reflection will help us decide what does or doesn’t belong in our lives and what really matters to us. We need to be “open to what comes” and let go of what needs to leave. Letting go creates space for new health, energy, life, and new experiences. This letting go provides space for us to become what we want to be.

We, as humans, often fear letting go, resist change, and don’t believe that it will create an opportunity to grow and learn. Resistance can create seasonal allergies and flu, depression, moodiness, and occasionally, results in the loss of the will to live. This is especially true during a time of transition or loss. Chinese Fall poetry usually involves crying which along with depression and/or sadness, are expressions of the metal element.

Let’s look at some of the things we hold on to: stress for sure, old emotions, tension, ruminating thoughts, sadness, anger, resentment, relationships that are unhealthy for us, and even jobs that we dislike or are not contributing to our growth. When we hold onto our emotions, rather than feeling them, our energy flow gets blocked and stagnates. Many lung, skin, and elimination problems are believed to be caused by unresolved grief. Is it any wonder that we get apathetic and suffer coughs, shortness of breath, intestinal problems, colds and loss of vitality?

What happens when the Lung Qi (Including the Large Intestine) is out of balance:

• We experience grief, anxiety, sadness, sorrow, depression, shame, guilt, and despair.

• We may lose our enthusiasm for life.

• We have trouble coping with change, and become stiff, inflexible, judgemental, and mean.

• Physically we suffer from constipation, diarrhea, headache, lung disorders (such as asthma), sinus and nasal congestion, coughs, colds, sore throat, and shortness of breath.

• We may experience arm, shoulder, neck pain, with or without headache.

• Our skin may become Itching and/or dry.

• Many other symptoms.

What benefits do we derive from balanced Lung Qi (along with the Large Intestine)?

We develop:

• internal strength, structure, justice, openness to new ideas, courage, integrity, resiliency, confidence, and clear thinking,

• the ability to bring in Qi from our external sources of life energy,

• the ability to take in and let go of physical and emotional wastes (including old habits, behaviors, relationships, beliefs,) etc.,

• a positive self-image and become action orientated,

• the ability to let go and be happy.

In Fall, the days become shorter as the nights become longer, which has a “profound effect on the biology and reproduction of animals, plants and humans”. We need to support our energy and immunity in the Fall by gathering that which provides strength and nourishment for us.

The best Qigong practices at this time of year are those that balance and nourish the metal element, focusing on the Lungs (Yin) and Large Intestine (Yang). As you see from the list above, the nose and skin also resonate with the Fall season.

During the Fall season, one must protect themselves from the wind and cold. It is the time for warm (less cooling), nourishing food and drink. Be sure to eat less cooling and more warming foods that will moisten and warm the cool dry air that is invading the body. It’s great to spend some time outside but be sure to dress for the weather, including a scarf around your neck.

Now is a good time to practice (or continue to practice) meditation, Tai Chi, and Qigong. You can also try acupuncture or acupressure.

In Traditional Chinese Medicine (TCM), the lungs govern many emotions. To bring these emotions back into balance, use slow and deliberate movements to open the chest cavity. In Tai Chi and Qigong the spine, rib-cage, waist, chest and upper back go through an expanding and compressing motion that gently massages the internal body. This helps increase blood flow, remove toxins and aids Lung functions.

The following exercises help strengthen the lungs in TCM, by nourishing the Lungs according to the five element theory. They also stimulate the Lung meridian channel.

• Five Element Qigong.

• The 8 Brocades, especially Drawing Back the Bow (coordinates the Lungs with the Liver).

• Movements such as rotations (from large to small) will massage and stimulate the Large Intestine.

• The Healing Sounds are also of benefit, especially the “SSSS” sound of a snake

• Crane and many more movements which open the chest cavity.

So, put away that chilled Iced Tea and brew up a nice, hot cup of the tea of your choice. Sip your tea and reflect on all the ways that we can “clean house” both mentally, physically, and spiritually!

Subscribe to receive my weekly blogs in your email.

Barefoot Versus Footwear When Practicing Tai Chi Chuan!

You may be surprised to hear that there is a “deep controversy raging beneath the calm surface” when it comes to what you wear or don’t wear on your feet during Tai Chi practice! Socks? Shoes? Barefoot? As you read through the comments and research below, you will understand a little more about the controversy. While masters and instructors don’t agree about footwear (or not), there is at least one thing that all (I can’t imagine otherwise) agree on: NO HEELS.

Why go barefoot?

There is a large and growing list of reasons to go barefoot compiled by Tom A. Kutscher. Proponents of going barefoot say that the muscles in your feet need exercise, “feet weren’t designed to wear shoes”, and until the last 200 or 300 years, no one wore shoes.

There are religious or spiritual aspects of this debate, as well. Both Taoism and Buddhism consider feet to be one of the dirtiest parts of the body. Touching someone with your bare foot (or even pointing with it) is considered insulting. In Islam, Muslims wash their feet before they come to pray. In certain parts of the Bible, followers are directed to remove their shoes in religious areas. Chinese Reflexology involves massaging and stimulating points on bare feet.

Going barefoot is part of centuries of Asian tradition when it comes to martial arts. Your feet take in a lot information from the ground which is transmitted to your brain. Researchers also claim that your foot posture can be controlled by you and dictates your ability to balance. Without proper posture you risk developing plantar fasciitis. By exercising barefoot, your Tai Chi instructor can see your feet clearly and can offer suggestions or recommendations.

When practicing Tai Chi, it is important to be aware of your surroundings. When barefoot, the nervous systems provides feedback which also helps improve your awareness.

Barefoot at home - reasons why it’s a good idea!

Removing shoes before entering a home became a tradition when Asian houses were raised up. Even though very few are raised up today, it has become part of the culture and tradition to remove your shoes when entering your house or when you are a guest in someone’s house. This makes sense because people in Asia use low tables and mats and also lie down or rest on the floor. Let’s take a look at some research regarding bacteria on your shoes and what you are bringing into the house.

Sheri Maxwell and Charles P Gerba, researchers at the University of Arizona, published a paper in 2008 showing the results of a study of bacteria on the shoes of 26 people over a 3 month period. They were mainly testing for bacteria that caused “intestinal, urinary, eye, lung, blood and wound infections”. They found more than 400,000 types of active bacteria. For example, coliform (from fecal matter) was found on all but one of the shoes; and seven had E. coli bacteria on them. These are only 2 examples of the 400,000 bacteria found.

It gets worse: 90-95% of the bacteria on shoes found their way onto clean floor tiles when worn in the home! Researchers suggest that “we all might want to think twice about wearing shoes indoors”. Take note that in this section we are discussing being barefoot at home (or residence), not outside.

Barefoot outside - pros and cons

According to Anthony Korahais, founder of Flowing Zen, one of his masters “had a strict rule about not practicing” Qigong or Tai Chi barefoot outside. However, another master stated that it was good to practice barefoot outside. Anthony says he spent 10 years trying to find the right answer. Unfortunately, there is no right answer for everyone.

In countries outside of Asia, most students find that shoes are more comfortable and help them balance better (inside and outside). According to The Complete Idiot’s Guide to Tai Chi & Qigong, some Chinese masters caution that by going barefoot (particularly outside), you open yourself to “pernicious influences”. Not exactly sure what that means, however, you could get chilled if the ground is cold. That makes sense! Or you pick up an infection from the ground. Also makes sense!

I’m sure you could think (if you are not in favor of being barefoot) of quite a few additional reasons to have your feet covered when outside. Although some “experts” disagree, many feel that shoes might be the best option, especially when Tai Chi is practiced outside.

What about those practitioners who do NOT want to go barefoot in class?

Some practitioners and masters (myself included) feel that barefoot is fine at home or on a beach but not in a Tai Chi class. Let’s talk a bit about what we do in class: pivot, stand on one leg, use weapons, stamp our feet, etc. We can easily get stepped on. Ouch! Plus we need to be concentrating and relaxing, not worrying about our feet getting hurt or stepping on something painful or “gross”.

Speaking of “gross”, how about sweaty feet on a classroom/studio floor along with the distracting squeaking sound! How about a barefoot practitioner with athlete’s feet! Stinky feet?

Full disclosure: if you haven’t figured it out by now, yes, I am biased! However, I do not “forbid” (I hate that word) students from going barefoot unless there is a health reason.

What about socks in class?

While there are times when you are not able or should not go barefoot (infections, warts, Athlete’s foot, etc.), socks may be an option. Here’s the problem with socks, in class they can be dangerous because it is easy to slip. When it comes to socks with grippers, Tai Chi instructors and practitioners were not impressed with performance or safety. Personal note: due to a broken little toe, which caused no small amount of pain when wearing shoes, I chose to try socks (too slippery) and then gripper socks (awkward and a problem when pivoting, or turning etc.). Socks may be a poor but only option. If wearing socks is necessary, do be very cautious.

Ok, so you don’t want to go barefoot and socks are a poor option, how about shoes? Will “any” shoe do?

Sneakers (also known as training shoes or trainers) are too heavy with thick soles which make them hard to balance and negotiate many postures correctly and safely. Training shoes (sneakers) can cause knee strain when you turn on an empty foot and attempt to rotate. Kung Fu shoes may have very little support or protection for your toes.

Do choose the right Tai Chi shoes. Tai Chi shoes are designed to protect your toes, have uppers made from leather, canvas, or other breathable materials, and soles that are thin enough to balance. Thin soles also give you more feedback from the ground. They should be flexible and wear resistant. Soles are usually made of rubber, cloth, or rope-like materials. It is important that the shoe you choose doesn’t doesn’t have soles that grab the floor or carpet (like trainers or running shoes), especially when rotating. Your sole should also not slip when you take longer steps or stances.

If you’ve ever used cloth bottom shoes on a highly polished floor, you understand. Cloth bottoms also don’t work really well when practicing outside, as rocks, concrete, and debris can tear up the bottoms. However, cloth or rope soles are great on a wood or smooth (but not polished) floor when doing a spin or pivoting type move!

The shoe should have a low heel (preferably none). A low profile allows your ankle to rotate and a sole with limited traction that prevents pressure on the knee when you turn. Be sure the toe is rounded, and wide enough so that your toes are not restricted and you can balance well. It is important that the shoes feel comfortable on your feet. There’s always the option of wearing a thin pair of socks with your Tai Chi shoes if it makes you more comfortable.

As a non-barefoot instructor who teaches on various surfaces, I own different Tai Chi shoes appropriate to each surface (carpet, smooth floor, outside). Tai Chi shoes are fairly inexpensive. However, I am not suggesting that you do this. But do consider the surface where you will be practicing when purchasing shoes.

Hybrid solution if none of the above appeal to you!

Another option is wearing barefoot trainers. Many different companies offer barefoot trainers (Vibram five fingers, Vivobarefoot, Tade Evo, for example). I have not tried barefoot trainers but heard that they are the closest thing to “barefoot walking without injuring” your soles. Remember, there will be an adjustment period if you are transitioning from sneakers/trainers that are cushioned or a shoe with a raised heel to barefoot trainers.

Bottom line: Make your decision on footwear or barefoot based on your comfort zone, and the surface on which you are practicing, whether practicing outside or inside, the weather, and even the flooring or carpeting. You can even consider any biases you have! The choice is yours!

Subscribe to receive my weekly blogs in your email.

Classic Chinese Medicine, Traditional Chinese Medicine, and Western Medicine

Comparing Chinese Medicine

Most Western “medical authorities” describe Traditional Chinese Medicine (TCM) as “an ancient system of health and wellness that’s been used in China for thousands of years”. If you’ve read my previous blog, you realize that the TCM practiced today in China and the West is not thousands of years old, but “recently constructed using selected traditional terms, some of which have been taken out of context, some badly misunderstood”. Many Chinese consider TCM a departure "from its historical origins”. Western Medicine and the majority of the public don’t realize that there are many important differences between Classic Chinese Medicine (CCM) and TCM.

Within China, there continues to be controversy and debate regarding Chinese Medicine. The Chinese philosopher Zhang Gongyao wrote an article around 2006, entitled "Farewell to Traditional Chinese Medicine". He called TCM a “pseudoscience that should be abolished in public healthcare and academia”. However, according to the Chinese government, TCM is a science and encourages its development.

A major point of contention is that TCM is practiced without regard to ancient cycles and patterns which came from the Taoists who drew upon both science and observations of nature. TCM demonstrates a departure from the vast, sophisticated knowledge built up and passed down by true masters to their apprentices over almost 2500 years. CCM practitioners are interested in how, why, when, and where when it comes to the healing process. Classical Chinese Medicine (CCM) remains firmly committed to its ancient roots of observing and describing nature and holistic thought. It is distinguished by holistic thought: “why and when and how does one chose to apply a therapeutic modality.” While many practitioners today believe they are practicing CCM, they have neither the training nor experience in the Classics.

CCM treats patients more as individuals than TCM. For example, unlike TCM, CCM would only use acupuncture at the appropriate hour. With westernization, TCM represents the recent marriage between local Chinese resources and the methodology of scientific materialism. Many feel that TCM lacks the soul of CCM and is a “sterilized, and standard version” of the original CCM.“ However, TCM can be very effective when/if the treatments fit the patient.

While CCM remains committed to its ancient roots, TCM is becoming the “dominant face of Oriental medicine” today and has been accepted by educational institutions in America and Europe.

All the differences between CCM and TCM regarding practice, beliefs, and philosophies are beyond the scope of this blog.

Comparing Western versus Chinese Medicine

Keep in mind that Western medicine does not differentiate between CCM and TCM!

Let’s consider the treatment of skin conditions as one example. CCM takes formulas from the classic texts from hundreds of years ago for treating health problems to re-establish harmony in the body and the skin. When you re-establish the function of the skin layer, you treat the body as a whole (not isolating one part) to re-establish the harmony in the entire body. This system is very effective and skin conditions treated in this fashion clear and don’t return. Western medicine, however, usually treats skin conditions with medications, often steroids, which can have some serious side effects.

When it comes to Western versus Chinese medicine, we have to consider how each aims to eliminate the existing problem or illness:

• To make a diagnosis, Chinese medicine focuses on appearance (pulse plus eye, skin and tongue color) in addition to subjective, self-reported symptoms of the patient. The focus is on diagnosing an overall systemic problem while preventing potential adverse effects. In other words, Chinese medicine sees the body as an interconnected biosystem and treats it as such.

• Western medicine makes a diagnosis through lab tests, treats symptoms focusing on the target organ. It does not focus on the entire body and often fails to address any adverse effects on the body.

• With rapid or immediate effects, Western medicine is very effective when conditions are life-threatening. The problem is that some of these drugs can temporarily or permanently damage other parts of the body. Chinese medicine can prevent secondary or adverse reactions caused by Western medicine treatments because its focus is to prevent adverse effects while treating diseases.

• Western medicine does not usually address the overall immune system in order to prevent future occurrences. Whereas, Chinese medicine effects/changes the immune system and addresses the root cause of the disease.

• Western medications take effect immediately, but due to rapid metabolism of drugs, they lose their function quickly. These medications may cause long term adverse effects, and have no long term benefits. Chinese medications take longer to metabolize.

• Chinese medicine also treats patient’s blocked emotions which can cause many illnesses. It is only in recent history that Western medicine recognizes the emotional side of illness. One notable book is by Bessel van der Kolk M.D., The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.

WebMD states that Chinese medicine may be a good choice if:

• If you have a lot of different symptoms with no clear cause

• To treat side effects from drugs

• If you didn’t get results from Western medicine

• If you want to prevent illness

Is One Better Than the Other?

Western medicine leads when it comes to very serious or life-threatening illnesses. Diagnostically: blood tests, scans, x-rays, etc. quickly locate the threat to someone’s life. It then usually relies on pharmaceuticals and/or surgery to relieve symptoms, which, unfortunately, may result in unwanted, adverse side effects. When treating the body as a whole, CCM leads by developing a deeper, whole person, differential diagnosis.

Taking all of the above into consideration, the best approach may be to concurrently use Western medicine to alleviate current or acute symptoms and Chinese medicine to address the root cause of the disease and to prevent re-occurrence. Many well-known, Western health care centers, including the Mayo Clinic, Cleveland Clinic, and Johns Hopkins, now use Chinese medicine practices such as Tai Chi, Qigong, acupuncture, and herbal treatments.

Interestingly, many CCM practitioners today are at least influenced somewhat by TCM (and Western medicine). At the same time, Western medicine is beginning to incorporate some of the Chinese medicine philosophies and treatments!

Whether CCM, TCM, or Western medicine, the knowledge and skill of the practitioner is of utmost importance! Like Western medicine, the training and experience of the TCM or CCM practitioner is vital information to have. Chinese medicine practitioners are governed by laws in most, if not all, states. NCCIH’s webpage provides information on credentials and licensing of complementary health practitioners. No matter which you choose, choose well!

Subscribe to receive my weekly blogs in your email.

Introduction and History of Classic and Traditional Chinese Medicine

Most people today are familiar with Traditional Chinese Medicine. However, not everyone is aware that Classical Chinese Medicine exists or even came first. Nor do they understand the difference between Traditional and Classical Chinese Medicine. My goal is not to convince you that one is better than the other. Nor do I profess to be an expert in either. Instead, I will provide you with some background, historical information, and different perspectives.

Classical Chinese Medicine (CCM) has a rich history based on naturalistic philosophy (Daoism). CCM embraces interconnecting nature, health, life, and the Universe. Its origins were less standardized and “holistic and spiritually rooted. The spirit and the energy of the ”universe, earth, humans, plants, and animals” formed the original Chinese Medicine system. Chinese Medicine Physicians analyzed the whole person to discover any imbalances. Once they discovered an imbalance, treatments were individualized to treat the root cause. All treatments were aimed at the patient’s health issues at the time they were seen.

The goal of CCM was to provide the resources to nurture and maintain the health of the patient and to keep their body in balance and functioning at their optimal level of health before illness showed up. If you are familiar with Qi (life energy), then you probably understand that the aim of Chinese Medicine is (and was) to eliminate blockages, and to create and/or restore a smooth flow of Qi throughout the body.

In classical times, doctors were not paid if the patient didn’t improve or if they got sick again in a short time.The vast and sophisticated knowledge CCM practitioners gained was passed down for almost 2,500 years from masters to their apprentices. CCM was practiced in this way until the Chinese Cultural Revolution.

History of Chinese Medicine

Going back over 5,000 years ago in Central China, a tribe leader called Shen Nong (the “Divine Farmer”) researched hundreds of herbs, which his assistants recorded. This became the first herbal classic in Chinese Medical History: Shen Nong Ben Cao Jing. It is still translated and published today.

The “Ancestor of Chinese People” (the Yellow Emperor) was credited with uniting and leading all tribes in Central China. The Yellow Emperor (along with his primary care doctor and other trusted advisors) discussed and researched medicine and acupuncture. The result was the earliest surviving text written by medical specialists called “The Yellow Emperor’s Classic of Internal Medicine”. This text unified all the medical knowledge accumulated from the earliest periods until the Eastern Zhou Dynasty period.

In Yellow River Valley/Eastern China during the Shang Dynasty (16-11 centuries BC), the Emperor’s Prime Minister (who was also a doctor) wrote “Yi Yin’s Soup Classic”. The book details how to use herbs to cure the diseases of the time. The Soup Classic is the first herbal formula book in history.

During the East Han period, a state governor named Zhang Zhongjing (150-219 AD) left politics to become a full time doctor. During the late Han Dynasty, he wrote “Discussion of Cold-Induced Disorders”. The book is a 16 volume compilation of all the previous medical classics and established a medical system covering diagnostic to treatment protocols.

Since 1949, the People’s Republic of China (PRC) reacted to the influx of Western science and medical modalities.

With the fall of China’s dynasties, Sun Yat-sen, a western science trained physician and politician came into power. He wanted the country to be seen as modern. After World War II, The People’s Republic of China (also known as New China) was founded. Chairman Mao Zedong called for “Chinese-Western medicine integration” which was actually a political move to standardize and secularize Chinese Medicine. Prime Minister Zhou Enlai, also wanted the country to be seen as modern, authorized the establishment of four colleges of Traditional Chinese Medicine (TCM).

TCM was considered “politically correct” and the naturalistic philosophy of CCM was eliminated for being “feudal”. Most CCM physicians (and there are those still remaining) felt that TCM was considered medicine that did not undermine the political “anti-theistic agenda”. Anything having to do with the spiritual side of natural medicine and not purely scientific, would be stripped away totally. Intellectuals and masters “were purged”, and many classical texts were burned.

In 2005, Mao Jialing, editor of the China Agency for Chinese Medicine and Pharmacology News, expressed concern about Chinese Medicine dwindling down to zero and this age-old profession “facing a quiet death”. He also felt that Chinese Medicine was in extreme crisis and losing “its unique flavor and clinical benefits.” Chinese medicine founded upon functional and holistic parameters is now dominated by Western science and a diagnostic perspective based on the body’s structural changes. This has resulted in the deterioration of clinical outcomes.

The English edition of Liu Lihong’s Classical Chinese Medicine, became available in 2019, 18 years after it’s initial publication. It is considered a “straightforward critique of the severe predicament that the ‘integration’ of the traditional healing arts with Western science has spawned during the last 60 years.” Liu Lihong, and many others, are very concerned about preserving Classical Chinese Medicine (CCM). They object to the direction that the standardized form of Chinese Medicine has taken.

In the next blog, we will look at some of the differences between CCM, TCM, and Western Medicine.

Subscribe to receive my weekly blogs in your email.