Why We Sink the Shoulders and Drop Our Elbows in Tai Chi

How many of us carry our stress in our shoulders? We go about our average, busy day with our shoulders gradually levitating up towards our earlobes. If that’s not bad enough, we walk into our Tai Chi class with the intention of relaxing while we are learning to be mentally, physically, and spiritually healthy. However, do you know that the majority of students (particularly the beginning ones) continue to keep their shoulders elevated!

When practicing Tai Chi, the shoulders should be naturally rounded and lowered - like you are a shirt hanging on a hanger or flesh hanging on bones. It’s extremely important that the elbows not be raised.

The Tai Chi Classics remind us to relax our shoulders with our elbows pointing down.  When your elbows stick out and/or your joints are tense, your breathing and Qi energy rise, your breath becomes shallow, and your entire body tenses. Not only does your body become stiff, it also makes it easy for your opponent to pull or push you off balance. Even if you are not practicing the martial aspects of Tai Chi and don’t have an opponent, you become “off balance”.

The Shoulders

Because of the muscles and tendons, your shoulder joints are the most mobile joints in the body. In fact, the shoulder “relies on muscles, more than any other joint” in the body. According to Great Grand Master Kellen Chia, the shoulders should be hung downward and relaxed but a little forward so as to “make the chest slightly concave.” The wrists should be in front of the shoulders. The shoulders are loose and the wrists are straight. Qi will then flow from the upper extremities into the Dantian. The internal strength comes from between the shoulder blades which generates power during Tai Chi practice.

When the shoulders are raised, the muscles in the shoulders, as well as the upper back and neck, will become stiff. This will inhibit the mobility of the arms, cause loss of power, and diminish Qi flow to the hands.

The Elbows

According to Master Jesse Tsao, author of Practical Tai Chi Training, we need to be careful not to lock our elbows or to bend them too low. If the elbows are too bent or too straight, Qi flow will be reduced. Do not extend the elbows out to 180 degrees nor bend them “to close to 90 degrees”.

The elbows should be weighted downward suspended between the shoulders and the wrists. The elbow drops towards the center of gravity by paying attention to the back (the elbow is borne by the spine). Master Tsao suggests extending the hand and dropping the elbow “between the endpoints of the hand and shoulder like a rope bridge”. When the shoulders are lowered, and elbows are dropped energy flows down to the elbows, and then out through the hands.

The elbow should also be slightly curved in Tai Chi so that Qi can move freely between the shoulder and the hand. This also helps us to maintain upper extremity flexibility. The extension of your arm should match your stance. It should also not go beyond your front knee!

Elbow problems can negatively affect hand and wrist function, as well as execution of Tai Chi movements. If your elbow is raised, it should usually be lower than your hand. It is vital that the elbows remain below shoulder-level or the muscles in the shoulder will tense and back muscles will over-stretch. This also will interrupt the flow of Qi through the body and the upper extremities. When our elbows are at the correct angle, power is transferred to the hand(s), the shoulders will remain relaxed, and large amounts of Qi will be allowed to flow.

Having a space under the armpits is important so that Qi can flow freely through the shoulder joints and down the arms, allowing the power to circulate smoothly throughout the body. I love an alternative way to say the same thing that I recently came across - always have ‘air under the wings’.

This space should be about the size of an egg, small ball, or simply put: a space about an inch and a half wide. If the underarms touch the torso, three things happen: the shoulder joint closes, flexibility is reduced, and the flow of Qi to the upper extremities is restricted. According to Master Tsao, some Tai Chi Masters in China put an egg under their students arm pit. The egg must not drop nor be broken! Now that’s a challenge!!!

A Different Goal - Improving the appearance of your Tai Chi

If your desire is not only to improve your Tai Chi but to improve the appearance, be sure to do the following:

• Relax and round your shoulders,

• Sink your elbows,

• Smooth your wrists,

• Maintain a curve in your arm when extending it,

• Never straighten your arm completely,

• And one more time: Don’t raise your shoulders!

Here are a few quotes from the Tai Chi Classics:

“The postures should be without defect,
without hollows or projections from the proper alignment;”

“Stand like a perfectly balanced scale and
move like a turning wheel.”

“The upright body must be stable and comfortable
to be able to sustain an attack from any of the eight directions.”

• A note about the Classics: They were not “training manuals” but a set of Tai Chi guidelines regarding the underlying principles and concepts. While the Classics are considered “short and concise”, they are also pretty abstract and were often written in poetic language.

Bottom line: Drop your shoulders and elbows. Doing so is going to improve your energy flow and decrease (or eliminate) upper body stiffness whether in class or going about your day!

Subscribe to receive my weekly blogs in your email

Blood Pressure Can Be Lowered By Practicing Tai Chi and/or Qigong

We practice Tai Chi and/or Qigong for many reasons, sometimes for relaxation, better health, self defense, the social aspect, and more. However, did you ever think about how your practice affects your heart? If not, it’s time!

Hypertension (high blood pressure) is a silent killer with little to no symptoms. Hypertension is defined as having blood pressure higher than “normal”. The definition of “normal” has changed a bit over the years. Currently, hypertension is defined as systolic blood pressure (top number) greater than 130 mmHg and/or diastolic blood pressure (bottom number) greater than 80 mmHg. When you have hypertension, you become at risk for both  heart disease and stroke, which as of 2022 are the leading causes of death in the United States.

Here are some scary statistics

• In the US in 2020, hypertension was the primary (or contributing cause) of more than 670,000 deaths.

• In 2022, 47%, or 116 million adults in the United States had hypertension or were taking medication for hypertension.

• On average, from 2003 to 2014, high blood pressure costs in the United States were about $131 billion annually.

The global numbers are even worse. According to the World Health Organization, “1.28 billion people between 30 and 79 years old” live with hypertension. Guess how many aren’t getting treatment for the hypertension? More than 700 million!

One major cause of hypertension is stress. Not surprising, especially considering our current environment. Yes, global warming is part of the environment, but I am talking about our home environment, our political environment, crime rates, our financial situations, and on and on. This stress leads to blood vessel constriction which causes increased heart rates. The result is less blood flowing through the body and elevation of blood pressure.

There is also a link between not getting adequate sleep and hypertension. In fact, the American Heart Association recently added it to their Life’s Essential 8 checklist for improving cardiovascular health and hypertension.

Both Tai Chi and Qigong are ancient mind/body exercises that help manage stress, promote relaxation, and improve sleep. When the body’s energy flows and circulates (which we call Qi) relaxation and inner balance happen. The blood vessels dilate causing both blood and Qi to flow. Blood pressure decreases naturally!

Evidence has come to light that high variability in blood pressure is also a major vascular risk factor which can cause organ damage. By reducing hyperactivity of the sympathetic nervous system, Tai Chi can correct the imbalance and help control blood pressure variability.

Older adults are at risk for hypertension for many reasons. Increasingly, they are lonely, isolated, sleep deprived, and often depressed. Some deal with a great deal of stress because of their financial situation and fears regarding their health and their future. We’ve known for quite some time that Tai Chi and/or Qigong improves blood pressure, as well as mood. Arizona State University explored the results of a single session of Tai Chi, the key measure being oxytocin. In Complementary Therapies in Medicine (January 2023) they reported that even a single session had positive effects when it came to blood pressure and mood.

Heart Insight Magazine, a publication of the American Heart Association, discussed how Tai Chi can be just as effective as weight loss and lowered sodium intake for lowering blood pressure. It can also decrease blood cholesterol, lipids, and inflammation. That means lowering your risk of heart disease.

A Consumers Report article cited a  study in the Journal of the American Heart Association indicating that several Chinese exercises significantly reduced high blood pressure and cholesterol in participants with cardiovascular disease. The exercises mentioned Tai Chi, Qigong, and The Eight Silken Brocades Qigong (aka baduanjin). 

More Research on Hypertension and Tai Chi

A clinical trial published in 2003, determined that after 12-weeks of Tai Chi training (3 times per week), the Tai Chi group showed a “significant decrease in systolic blood pressure of 15.6 mm Hg and diastolic blood pressure 8.8 mm Hg.” Both serum total cholesterol and high density lipoprotein cholesterol also decreased.

A 2018 study determined that Tai Chi was more effective than brisk walking in reducing cardiovascular disease “risk factors” among adults with hypertension.

A 2020 meta-analysis showed that, Tai Chi showed a “statistically significant difference” compared with health education/no treatment, other exercise or antihypertensive drugs (AHD), when it came to lowering both systolic and diastolic blood pressure.

A 2022 study compared the effect of Tai Chi versus aerobic exercise in older adults with hypertension and elevated glucose levels. After 12 weeks, the Tai Chi group had a greater decrease in hypertension than the aerobic group. The same was true of glucose levels.

The downside of conducting research on the effectiveness of Tai Chi and/or Qigong is that samples are usually fairly small, different family forms are used, the levels of instructor skill differs, etc. Larger, more defined studies with tighter controls need to be undertaken. However, it was and is, obvious that Tai Chi and/or Qigong have an amazing array of benefits for those who practice!

How does it work?

When someone is in a relaxed state while they are practicing Tai Chi, the cerebral cortex is also relaxed. This reduces the excitability of the sympathetic nervous system (our fight or flight reflex) and in turn decreases norepinephrine and epinephrine. The result is a reduction in “vasoconstrictive enzymes”. Tissues release “histamine, irritants and other substances” which causes the relaxation of the blood vessels and, in turn, blood pressure reduction. Tai Chi also has a positive effect on the stiffness of arteries.

You’ve read the research. Now it’s time to do your own. See what happens to your blood pressure when you practice either Tai Chi or Qigong on a “regular” basis. You will be improving your mind, body, and spirit.

By the way, regular, does not mean once a week! More like most days of the week, if not all!

Subscribe to receive my weekly blogs in your email

What is Wu Chi (Wuji)?

Wu Chi (aka Wuji) is a classic position used in most Tai Chi forms. Pronounced Woo Jee, the loose translation is “emptiness in movement, thought, or activity”. In other words, the quiet time before actual form starts and ends. Relaxation with a meditative state of mind cultivates and increases Qi circulation and opens up the energy channels in the body.

Wu Chi is a very important stance. Although it appears easy, it is more “complicated than it looks”. In fact, when done correctly, it is considered the “quintessential stance”. The Wu Chi pose includes your body position, breath, mental focus and visualization. The goal (which can take years to perfect) is to get beyond thinking about Wu Chi and to simply “exist within the stance.”

This difficult Taoist principle is always demonstrated as an empty circle - with no beginning or end. In other words - infinite. Tai Chi, however, is demonstrated as a broken circle separated into Yin and Yang movements. Taoists had believed the two polarities (Yin and Yang) were equal and “canceled each other out”. They have come to understand that out of the infinite, the complexity and substance of the duality of Yin and Yang were born. Complex?

Perhaps a little more clarity (or not): Tai Chi is NOT Wu Chi! Wu Chi can be considered the “mother of Yin Yang”. The Tai Chi practitioner first stands in Wu Chi, then moves into Tai Chi (the state of Yin and Yang). When Yin Yang rests (after the completion Tai Chi or Qigong practice), it goes back to the state of Wu Chi.

Wu Chi is often used as the first position in many Qigong exercises as you stand with your body and mind relaxed. While beginners often use it as a simple Qigong exercise, experienced Qigong practitioners use it as a starting position to ensure that their posture and alignment is correct. This also ensures that they are relaxed prior to undertaking their Qigong practice. Wu Chi can be used as a cool-down after practice while your Qi is still circulating.

We’ve talked about Zhan Zhuang (“Standing Like a Tree” or “Standing Post”) in a past blog. This posture, although a bit different, is the essence of Wu Chi as a meditative posture. Alignment adheres to Tai Chi Principles while maintaining mindfulness and clearing any outside chatter. Awareness of and eliminating any tension or discomfort is an important goal.

Wu Chi breathing is slow and deep and focused on breathing through the Dantian (lower abdomen). Deep breathing along with concentration will assist in relaxing your mind and body.

Important points in Wu Chi practice:

• Stand with your feet shoulder width apart. Your feet can be either parallel or or with toes slightly pointed out.

• The Bai Hui (crown of your head)is lifted towards the sky with your chin slightly down.

• Gaze is soft and forward by slightly down. Optional: eyes can be closed.

• The tip of your tongue is just behind your teeth on the roof of your mouth. This connects the conception channel in the front and the governing channel in the back, which is known as the Microcosmic Orbit.

• Your neck is relaxed and shoulders sinking slightly with both arms and elbows hanging loosely at your sides.

• Arms are relaxed and held slightly away from your body like you are holding a tangerine, small ball or balloon in each armpit.

• Fingers and relaxed and in “ball hand” position (slight cup with fingers gently apart).

• Abdominal breathing.

• Hips and pelvis relaxed sinking your tailbone.

• Knees relaxed with a slight bend. Weight is directly over them.

• Weight is evenly distributed at the center of your relaxed feet and toes.

NOTE: Wu Chi can also be practiced sitting. Instead of letting your arms hang down, rest them on your thighs, while still keeping the small space under your armpits.

I like the phrase Skee Goedhart uses Bones Up Flesh Down! As you would expect, especially early in your practice, holding Wu Chi can be hard work. However, according to Goedhart, with time, you will begin to possess a strong sense of peace, tranquility and relaxation.

I’m sure you’ve noticed the times I’ve mentioned “relax”. Relaxation is vital to this exercise. You cannot force it. This means relaxing both your body and mind (letting go of the chatter or “monkey mind”. The deep relaxation by itself has benefits even if you do nothing else.

Even though we have very busy lives, you will definitely benefit if you practice Wu Chi a few minutes at least twice a day. It will gradually become easier. You can do a brief practice throughout your normal (or hectic) day, even when you are standing in line or just to “reset” your mind and body.

I’m guessing you can find the time for a “few” minutes of practice. If you eventually work up to 10-20 minutes a day, Wu Chi will both increase Qi flow throughout you body and enhance your rooting.

Subscribe to receive my weekly blogs in your email

What is "Grasp Sparrow's Tail" All About?

I’ve been teaching Yang Tai Chi Short Form for many years. Even though I teach for health, I usually allude to the martial aspects of many of the moves. This helps students visualize the martial purpose, which in turn assists them in proper execution of the movement. I, personally, like to analyze a move to determine the purpose, mechanics, energy flow, etc. Grasp Sparrow’s Tail is one of the moves that has intrigued me and I decided to delve further into it.

I was quite surprised at the numerous interpretations and variations of the movement. I’m sharing a few of the videos below if you are interested.

As you would expect, Grasp Sparrow’s Tail goes by many different names. In Chinese it is called Lǎn Qùe Wěi. Some of the other names include Grasping Sparrow’s Tail, Grasp the Swallow’s Tail, Grasp the Peacock’s Tail, and Grasp the Bird’s Tail. For consistency, I will use Grasp Sparrow’s Tail in this blog.

There are quite a few opinions regarding why the move is called “Grasp Sparrow’s Tail”. The most common seems to be that the first movement looks like you are softly stroking a rather large bird (especially with your right hand which is moving downward.

Most “seasoned” practitioners consider Grasp Sparrow’s Tail a “core fighting technique” appearing in many Tai Chi forms. Remember that even though you may be practicing for health and fitness, Tai Chi started out as and is a martial art. Martially, Grasp Sparrow’s Tail “condenses the essential points” of both offense and defense. The purpose of Grasp Sparrow’s Tail is to meet and divert an incoming attack, to uproot your opponent (disrupting their balance) and, then allow the Tai Chi practitioner to launch a counter attack. Essentially, with good footwork and strong internal force, this movement can “counter any forms of attacks”. This includes strikes, kicks, grips, etc.

According to Wong Kiew Kit, Yang Lu Chan, the patriarch of Yang-style Tai Chi Chuan and who is also known as Yang the Ever Victorious, used “Grasp the Sparrow’s Tail” as his principal move. Master Wong also stated that the postures are the “four primary Tai Chi Chuan hand movements”. He maintains that the force begins at the foot, but is controlled by the waist, expressed through the hands, with the execution coming from the spine.

The movements of Grasp Sparrow’s Tail are usually considered Yang Style and consists of 4 distinctive parts: Ward Off, Roll Back, Press, Push.

• Ward Off (Peng) is outward and expanding energy that is somewhat elastic. The Warding Off (in Grasp Sparrow’s Tail) moves upward (rising) and outward. It is the rising, floating, and expanding that uproot an opponent. This is an offensive move.

• Roll Back (Lu) is opening up the space within the Ward Off or Peng. When an opponent comes at us, we yield, absorb, redirect or “re-guide”, or otherwise deflect their energy. This is the defensive part of the move.

• Press (Ji) compresses the Ward Off or Peng and redirects the opponent’s energy back at them. The focused, compressed energy can deliver a strong, penetrating blow. Obviously, this is an offensive move with the intent to attack or “press forward” which explains the translation.

• Push (An) rooting and sinking to bring your opponent’s energy down to your root. The trajectory is downwards as you are redirect and push their energy in that direction. At this point, your opponent will usually lose their root (or center of gravity) enabling you to push. Be sure to sink your elbows and your hands as you withdraw.

It is easy to see why Grasp Sparrow’s Tail is sometimes called “PengLuJiAn”

Grasp Sparrow’s Tail teaches beginning students the basic mechanics of Tai Chi, such as starting from the back leg, moving the waist, and front hand - all in harmony! Once you are competent in Grasp Sparrow’s Tail, you should be able to perform other Tai Chi movements gracefully, correctly, and balanced.

Here are some examples of different interpretations of Grasp Sparrow’s Tail that I found on the internet:

https://www.youtube.com/watch?v=ZafsfOlQL6k

https://www.youtube.com/watch?v=E-aDsfnsRtA

https://www.youtube.com/watch?v=WdDfElSaY00

https://www.youtube.com/watch?v=BpfleNSyLWo

One unique way to teach and interpret Grasp Sparrow’s Tail:

For a totally different (but fresh) take on Grasp Sparrow’s Tail, you may be interested in looking at what Michael P. Garofalo presented at Chapman Elementary School in California (2002). The title of the presentation was “Tai Chi Chuan and Fighting Stress” and targeted 5th and 6th grade students.

What a unique perspective! This is even more relevant in the world we have lived in the last 3 years or so. Applicable for both for youth and adults.

Subscribe to receive my weekly blogs in your email

What Is Shen and How Do You Calm it?

It seems lately that you see a lot of t- and sweatshirts with “Mind, Body, Spirit” printed on them. While that’s a great concept and goal, what does it actually mean? Obviously, we know how to take care of our bodies, whether we do it or not. Care of the mind is quite different and there are literally thousands of definitions of what having a “sound mind” means! Fortunately, that is also not the subject of this blog!

So what is? “Shen”! The concept of Shen (aka Spirit) has been documented in texts older than 3,000 years. In fact, Chinese Medicine considers Shen (spirit) as one of the “Three Treasures” in life. Shen is defined or translated many different ways. It is considered our “heart-mind”, self, our presence, or the essence of who we are. It is believed that Shen is responsible for our thoughts, cognition, emotions, and our spiritual consciousness. Shen connects our attention and intention. Where our attention goes, our Qi energy follows and flows. 

To many, if not most, Westerners, “spirit” has religious or belief system connotations. In fact, outside of religion, many have never stopped and thought about what Shen (or Spirit) means. Let’s look at a few examples in order to better understand the “essence” of Shen or Spirit. We will start with low or unbalanced Shen. Has this become more apparent or obvious during the last 3 years, when the world seems full of fear, unrest, anger, and unhappiness?

We’ve all seen and/or met people who are depressed, anxious, irritable, nervous, forgetful, and appear chronically angry. Low or unbalanced Shen seems to radiate from them. Their eyes are dull, their thinking is slow or muddled, and their speech is slow or unclear. People with low or unbalanced Shen often exhibit an inability to connect with others, and are not comfortable being themselves. They are “without spirit”, and often present with mental, emotional, and/or spiritual illnesses and imbalance in addition to pathological conditions.

Chinese medicine refers to this as having a “Shen disturbance” which is diagnosed by a thorough examination, which includes observation, touch, talk, and even olfactory (smell). The doctors treat the “whole person”, not just a diagnosis!

Now let’s look at someone with healthy, harmonious Shen. You can easily observe their vitality, clear thinking. They connect with others and are comfortable “in their own skin.” The eyes are considered the window to the soul. There is a look or light in the eyes indicative of healthy Shen. A person with healthy Shen has clear, shining, and bright eyes.

Western medicine has recently accepted that the eyes can detect such things as cognitive and mental health. There has been research linking dry eyes to depression and anxiety. There is also ongoing research to determine whether eye examinations can detect early signs of neurological and/or mental health conditions. Overall, Western medicine is making strides and, hopefully, more physicians will start treating the “whole” person.

According to at least one Doctor of Chinese Medicine and/or Acupuncture, by “integrating Eastern medicine philosophies” into Western medicine, physicians can diagnose and treat mental, emotional, and spiritual disorders holistically. Doing so may increase the chances of healing the person. This means considering the mental, emotional, and/or spiritual health of a person as well as the physical.

So how do we calm (and balance) our Shen and remove stagnated Qi?

• Tai Chi and Qigong - I’m sure you aren’t surprised that I've started with these two. After all, I am a Tai Chi and Qigong Instructor! Qigong is the “grandmother of Tai Chi”. While these exercises are not totally the same, both are internal martial arts and consist of slow movement, deep controlled breathing, intention, visualization, and awareness. Both reduce stress and improve the body physically, mentally, and spiritually. Qigong involves more meditation and less movement than Tai Chi.

• Meditation - there are so many different types of meditation. Like Tai Chi and/or Qigong, meditation reduces stress, anxiety, high blood pressure, and improves our mood and outlook.

• Other practices which have similar benefits are yoga, singing (or listening to music), praying, repeating mantras, spiritual drumming, painting, drawing, dancing, etc.

• Taking the time to sit, contemplate, and be still.

• Getting a massage.

• Spending time in nature.

• Traditional Chinese Medicine practices, such as acupuncture, acupressure, etc.

Some other non-movement, non-exercise methods of nurturing your Shen include:

• A healthy, high quality diet rich in iron, protein, vitamin C, vegetables, and fruit. Avoid: alcohol, spicy, processed, or fried foods, refined sugar, and too much coffee.

• Breathing clean air and drinking clean water.

• Adequate rest and practicing good sleep hygiene.

• Deep, slow, abdominal breathing.

• Undertaking peaceful, quiet activities.

• Companionship, self-compassion, love and allowing yourself to be loved.

• Practicing gratitude.

I recently read an article in Supreme Chi Living by a clinical counselor and newly certified Tai Chi Instructor. He has repeatedly observed that pairing movements (think Tai Chi and Qigong) with “talk therapy” for his clients (soldiers, teens, LGBTQ, you name it) has helped them gain resilience. Even using a simple Qigong exercise has helped them deal with “depression, anxiety, and grief.”

In a fairly recent blog, I mentioned a terrific book called: “The Body Keeps the Score”. Our mind and emotions definitely have an effect on our body. When we take care of one, we take care of the other.

It’s important to find methods of improving and strengthening our Shen. This is a path towards improving our memory, our thought processes, and our emotions. Yes, it does take work and commitment.

“Mind, Body, and Spirit” harmony is vital to our well-being and quality of life!

Subscribe to receive my weekly blogs in your email.

Your Brain on Tai Chi or Qigong!

First the bad (or not so good) news!  According to an article published by Harvard Medical School in April of April 2021, around age 50, there are changes in your brain that can affect your memory and other cognitive functions. It becomes harder to multitask, to focus, and/or to process information rapidly. Around 70, 1 in 6 adults will exhibit mild cognitive impairment. For example, your ability to juggle multiple tasks, to process information rapidly, and to focus on details.

For years, we’ve heard about the numerous physical benefits of practicing Tai Chi. In recent years, practitioners and researchers have started to direct focus towards the mental health benefits derived by regular practice. Medicine (both Western and Eastern) recognize that mental and emotional disorders at any age, have a negative impact on our quality of life and make it difficult to enjoy daily life. We aren’t as productive as we were, we don’t reach our full potential, nor are we able to handle the many daily stressors that come our way.

Tai Chi is often referred to as a “self-healing holistic practice”, as well as “meditation in motion”. However, Tai Chi is actually a powerful, mind-body exercise that physically, emotionally, spiritually, as well as mentally improves the practitioner’s well being.

Now for the good news: The brain does have the ability to change throughout your life. It makes new cells, new connections, and can grow in size. Of course, these changes improve cognitive function. In people without evidence of cognitive decline, Tai Chi improves executive function (what we define as the the ability to multitask, manage time, and make decisions). In people with mild cognitive impairment or decline, Tai Chi can slow the progression and improve their cognition. And, importantly, Tai Chi slows cellular aging and improves our psychological well-being.

All of us encounter stress and frustration, often on a daily basis. How we respond can either diffuse it or allow it have a negative impact on our mental and physical health, including our autoimmune system. Tai Chi teaches us how to achieve and maintain balance and resilience (both mental and physical). We learn to diffuse the stressful and frustrating experiences and to bounce back and recover. With regular practice, we carry this resilience into our everyday lives. We learn not to allow negative experiences to impact our physical and/or mental health. Instead, we cope with them while maintaining balance and a positive outlook.

Many of the positive effects of Tai Chi (and Qigong) are believed to be due to the principles of practice. The slow flowing movements matched with deep abdominal breathing causes the body to relax and keeps our heart calm. Practitioners realize that in order to perform the controlled, deliberate movements, they need to exhibit body awareness. Posture must be correct and aligned in order to balance, feel grounded, and be centered. Intention, a clear mind, and focus are required in order to maintain of the body and mind.

I’m sure you probably get tired of hearing about “mindfulness”. However, if you’ve ever practiced Tai Chi, you learn quickly that you need to concentrate and not allow your mind wander. Being mindful helps us ignore (and hopefully get rid) of the chatter - what we fondly name Monkey Mind”. One of our practice goals is to find stillness and inner peace.

Many studies have been done on Tai Chi and Qigong for treatment and prevention of mental disorders. For those of you who love research and evidence, here are several of the findings:

• Electroencephalography (EEG) studies of participants performing Tai Chi and Qigong increased frontal wave activity when compared to exercise controls. These changes showed increase relaxation and attentiveness.

• Evidence from randomized controlled studies suggest that Tai Chi and Qigong can be effective in reducing depressive symptoms, stress, anxiety, and mood disturbances.

• The minimal research done so far supports Tai Chi and Qigong as promising treatments for Parkinson’s disease, traumatic brain injury, insomnia, substance abuse, and cognitive impairment.

• Indications for Tai Chi and Qigong include situations where there is inadequate response to other evidence-based treatments, where there are physical co-morbidities known to be responsive to Tai Chi and Qigong, for patients who have an interest in interventions that are exercise or mindfulness-based. They are often indicated for older patients who are more susceptible to adverse effects from pharmacologic therapies.*

• Researchers conducted a study utilizing either Tai Chi or strength and toning exercises. The participants were elder Chinese with dementia and/or mild cognitive impairment. After 5 months of practice sessions 3 times a week, both groups showed improvements in global cognitive function, delayed recall, and subjective complaints. However, only the Tai Chi group was able to maintain stable clinical dementia ratings. They also showed improvements in visual spans.

• Another study of healthy adults with a mean age of 69 years, concluded that Tai Chi produced greater cognitive function improvements when compared to a Western exercise or attention control group. It was also discovered that the Tai Chi participant’s improvement in cognitive functioning continued throughout the next 12 months.

• Tai Chi was found to improve motor speed and visual attention in elderly individuals.

• According to a June 29, 2021 research study appearing in Frontiers in Psychology,researchers used functional magnetic resonance imaging (fMRI) to determine whether 8 weeks of Tai Chi versus aerobic exercise (brisk walking) could improve functional networks in the brain, functional network plasticity, and cognitive flexibility. Cognitive flexibility was significantly enhanced by Tai Chi when compared to the aerobic exercise. As well, the researchers concluded that “Tai Chi Chuan was able to reshape the brain functional network and enhance functional specialization”. The researchers also felt that enhancing brain functional specialization was a predictor of “higher cognitive flexibility”.

Several of the drawbacks encountered when conducting research on the benefits of Tai Chi and/or Qigong are: small sample size, various styles of Tai Chi and Qigong used, instructor training and competence, in addition to the variation in length and frequency of practice.

*Let’s talk a bit about pharmacologic (drug) treatments. Using Tai Chi and/or Qigong practice to treat mental disorders can be important because many patients fail to achieve remission of their symptoms or functional recovery on medications. Medications often have unwanted side effects. This is where Tai Chi and/or Qigong can complement pharmacologic treatment. When combined with Tai Chi and/or Qigong, patients are more likely to be compliant and to have a reduction in their symptoms, achieve remission, and best of all - improve their quality of life!

As I often state in my classes, just as I did when I wrote my May 3, 2019 blog, “Tai Chi Increases Your Cognitive Abilities”

I still haven’t gotten that t-shirt printed!

Subscribe to receive my weekly blogs in your email.

When is Chinese New Year 2023?

If you haven’t read about or aren’t familiar with Chinese New Year celebrations, zodiac animals of the year, history, or myth, do check out my previous 2020 blog, 2021 blog, and 2022 blog. I try to provide fresh and/or new information yearly as beliefs, customs, and celebrations do change.

Chinese New Year (aka Lunar New Year) is January 22, 2023 this year, even though preparations have already begun. The first day of the Chinese/Lunar New Year can occur anytime between January 21 and February 20 because it occurs on the second new moon following the December winter solstice.  New Year celebrations run for 16 days and culminate with the Lantern Festival on February 5th, 2023. However, only the first 7 days (January 22 through January 29, 2023) are considered a public holiday.

2023 is the year of the Rabbit, the fourth of all the zodiac animals. The Rabbit is a symbol of longevity, peace and prosperity. Whether it’s because the shadows of the moon resemble a rabbit or because of its “pure characteristics”, in Chinese culture, the rabbit represents the moon.

The years of the Rabbit are 2023, 2011, 1999, 1987, 1975, 1963, 1951, 1939, 1927. The Water Rabbit is the 2023 sign and this is predicted to be a year of hope.

An interesting factoid: Traditionally the Chinese calendar (which dates back to the 14th century BCE) is lunisolar: meaning that it is based on astronomical observations of the Sun’s sky position as well the phases of the Moon. Remember that the Gregorian calendar dates back to 1582. Several other calendars are also lunisolar. The Korean and Vietnamese calendars have also been influenced by the Chinese calendar.

Here’s a fun and interesting legend about the Rabbit. It was arrogant and proud about its speed and always made fun of the other animals, particularly the Ox because of how slow the Ox was. The Jade Emperor decided one day that he would have a party and that the zodiac order would be decided by the order in which the animals arrived. Rabbit got up early and started out first thing in the morning. When he arrived no other animals were present so he went off to the side and took a nap because he was the first to arrive. Unfortunately for the rabbit, three other animals (one of them the Ox) were there when he woke up!

Another version of the legend was that the Jade Emperor used the “race” to choose his personal guards. Either way the legend is told, the Rabbit is the fourth zodiac animal instead of the first!

The Rabbit is yin and its kindness and social skills make others think rabbits are soft and weak. Underneath, rabbits are confident, strong, and persistently move towards their goal. Rabbits are detailed oriented, conservative, careful, witty, vigilant, ingenious, and are very good at reasoning. Though rabbits are very social, they have trouble opening up to others. Plain and simple is simply not really their style!

Because the Chinese New Year is an ancient holiday, most traditions date back to thousands of years ago. Of course, traditions change and new ones arise. The most prominent is the Chinese New Year Gala, aka as the Spring Festival Gala (Chunwan). The focus of the gala is on promoting good ethics and customs, as well as giving a good idea of what Chinese culture is like. China Central Television (CCTV) broadcasts this premier TV variety show. CCTV aired its first live Chinese New Year program in 1983. The show normally starts at 8:00 PM on New Year’s Eve and runs for about 4 hours. The stage and shows change as technology changes.

Recently, the Gala has been live-streamed on websites such as YouTube. Many diaspora Chinese tune in to the Gala to reminisce about the Chinese New Year festivities of their youth. There is also an online pre-Gala which airs beforehand. This version features different celebrities in order to appeal to the younger generations.

Regardless of how and where people tune in, the Chinese New Year Gala will continue to be one of the most important nights of the year, full of happiness and hope.

Bottom line: let’s “hope” that the prediction of 2023 as a year of hope (something we all deeply need), will come true!

Subscribe to receive my weekly blogs in your email

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.