Should You Try Tai Chi Using a Weighted Ball?

By now, we all know that as we age, we lose bone. According to Harvard’s October 2021 newsletter, after age 40, we lose approximately 1% per year! Unfortunately, that translates to fragile bones with an increasing risk of fracture. One answer that we keep hearing about is “strength training”, which is said to build bone density and may even help build bone.

Many people lift weights and/or participate in a variety of methods of weight training. Have you considered combining your weight training with your Tai Chi practice? Perhaps not but it could definitely help your Tai Chi practice and your body at the same time.

Tai Chi (weighted) Balls are often made of steel, although some are made of wood, rubber, stone, plastic, glass, leather and more. Their weight varies from as little as 1 lb, with most from 15 to 25 lbs, while several weigh as much as 40 lbs. Most Tai Chi Balls are about the size of a medicine ball but not as solid. Depending on the material and how unique the Tai Chi Ball is, the price can range from under $20 to hundreds of dollars.

Depending on your purpose, while the heavier balls are great for weight training, etc., a lighter ball is probably more appropriate for therapeutic purposes. We often bring large (light and inexpensive) balls to class to help students understand how to correctly position their hands and palms during form. It does seem to make a major difference for most. Students also find it a bit easier to coordinate their body and feet when using a ball rather than just their hands. Their body alignment usually improves, as well as their ability to transition to form (without the ball). I see how this would be true for those working with weapons as well.

The steel balls are harder to find than medicine balls, and may even have a screw to allow the practitioner to add sand for more weight. Most Tai Chi ball exercises use one large weighted ball, although there are exercises using two small wood balls. For the purposes of this blog, I am going to limit discussion to one larger, weighted ball.

As we have seen many times, there is no clear history and much debate regarding the origin of Tai Chi Ball. Some believe that “secret” Tai Chi and Qigong Societies have used Tai Chi Ball (aka QiGong Ball) for centuries. Again, some authorities say they have been around for “hundreds of years”, while others disagree and feel that it is a fairly recent addition to Tai Chi and/or Qigong practices.

According to Kung Fu Magazine Forum, Chen Qingzhou, who uses a 22-35 lb steel ball, increased the popularity of Tai Chi Ball. Chen recalls that his family found a 70 lb stone ball (which is on display in Chen Village) in one of his ancestral gravesites. Chen states that he remembers his grandfather practicing as if he was holding and rotating a large heavy ball and this gave him the idea for his Tai Chi Ball exercises.

It is believed that others then incorporated the Tai Chi Ball into their own style. Chen believes that if you practice for many years, you will be able to teach your body “effective structure” by visualizing the ball as your Dantian. Obviously, coordinating the Dantian’s movements with the movements of the ball is very important.

The shape of the ball can be used to model the Tai Chi circular movements which are round and spiraling. In this way, you develop a better understanding of what I will refer to as “spiraling power”. Think of the cone-shaped form that you sometimes find in children’s and science museums, and even some amusement parks and arcades. You throw your penny into the top of the spiral and it goes ever so much faster as the spiral (bottom) narrows.

Tai Chi ball exercises warm up your joints, massage your body and organs, and will teach you how to move with good posture and balance. It has also been said that they were designed to “develop ground path”, and to train for the power and movements needed “for push hands”. Ball exercises also “lengthen and strengthen the tendon/ligament/muscle”, according to TaiChiBob.

According to Yang Jwing-Ming, author of Reviving the Last Art of Taiji Ball Qigong within Chinese Martial Arts, the health benefits of Tai Chi Ball (taiji ball) are both internal and external.

Internal Benefits: improves concentration, vitality, metabolism, sensitivity, and focus. It also builds up Qi and improves Qi circulation.

External Benefits: Joints are loosened and exercised; mind and body coordination is improved; physical body and major leg joints are strengthened; improved internal organ Qi circulation and improved balance and centering; helps establish a firm root.

With weighted Tai Chi balls, your bones become stronger and more dense. According to Master Jesse Tsao, author of 108 Answers to Tai Chi Practice, using a weighted ball will “challenge your muscles”, and improve your bone strength, balance, core strength, internal strength, and stability.

Big muscle groups are strengthened by the movements close/near to the body. Your shoulder and arm strength will also improve. When you push the ball away from your body, you improve your balance, arm strength, low back strength, and posture. Because the exercises are usually performed standing in a deep posture or squat, practitioners gets a great leg workout as well.

With Tai Chi ball strength training, you will not lose flexibility or speed, if you power the ball movements from the legs. This is important because your arms and upper body can tire quickly. Of particular benefit to those practicing martial “side” of Tai Chi, you develop “ground strength, grounding and connected movement”!

Sound interesting? There are probably hundreds of DVDs, and videos on YouTube to review should you be interested.

Because there are so many different names, types, and sizes of balls used in Tai Chi, it can get very confusing. Last week we talked about Baoding Balls, which are certainly smaller than Tai Chi Weighted Balls, which are around the size of a basketball.

Below is a picture of one that I purchased and use, although I also have a heavier one. In class, we use the lighter ones for our students because, as I mentioned earlier, our purpose is not weight training!

As purchased by author!

You can always start with an inexpensive, lighter ball just to give it a try. You may be surprised at the difference it can make in your form!

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What are Baoding or Chinese Medicine Balls?

Perhaps you’ve seen, or you own a pair of small, Chinese Medicine Balls, aka: Baoding (pronounced Bow-Ding)Balls, Relaxation Balls, Worry Balls, Zen Meditation Balls or Tai Chi Health Balls. You can find them online, at a store carrying Asian products, or at times, you can even find them in antique shops. They fit in the palm of your hand and are often decorated in attractive symbols, characters, and/or colors. They may even have the Yin Yang symbol on them indicating that they aim to promote health and longevity.

Baoding Balls today come in many different weights, textures, designs, and materials. They can be made of marble, stone, jade, copper, semiprecious stones, wood, chrome,and agate. The stone balls must handle them carefully, or they may crack or chip. Of course, solid balls are much heavier than hollow ones and improve hand strength better.

There are also hollow, steel or bamboo balls that chime when you manipulate them. The gentle, pleasant chiming while we manipulate the Baoding Balls adds another dimension to our relaxation and meditative state. When you buy a chiming set of Baoding Balls, one ball will often have a lower tone (Yin) and the other will have a higher tone (Yang).

Not all Baoding Balls have smooth surfaces. Some have small bumps on them which is thought to improve blood circulation. They also come in different sizes usually ranging from 35 mm to 100 mm in diameter. Some balls are actually only 1 inch. Beginners might best to start with smaller balls, although it depends on the size of your hands. There are those who prefer smaller balls, rather than medium or large, and see no reason to change.

Chinese Baoding (or meditation) Balls have been around since the Ming Dynasty of China. They are said to originate about 2,000 years ago in Baoding, a small town in North China. For this reason, they are sometimes called “Baoding treasures”. Baoding Balls were/are used by people of every class and age. According to legend, Emperor Qianlong of the Qing (Manchu) Dynasty used Baoding Balls daily and credited his longevity to his Baoding Ball practice.

Prior to the creation of Baoding Balls, both soldiers and the Chinese public used walnuts to roll around in their hands for hand exercises. Evidently, the original Baoding Balls were iron and were used as both weapons and for hand exercise. Some Chinese Doctors continue to recommend Baoding Balls for patients suffering from fatigue and poor or stagnation of Qi flow.

There are several acupuncture points and therapeutic pressure points in your palm - one being the Lao Gong. When you rotate the balls in your hand, these acupuncture points(and accompanying meridians) are stimulated.

I’m sure you are all familiar with “fitget” toys and rings, etc. Or perhaps you are more familiar with soft stress balls. These also may help relieve anxiety and calm the mind.

So how do we use the Baoding Balls? You move your Baoding Balls in one hand by pushing with your fingers and wrist. As you roll the two Baoding balls in a circular motion, the positions constantly switch and maintain contact with your hand. At the very least, you are exercising your hand muscles, as well as improving your hand strength and dexterity. I have included several YouTube videos to check out if you are interested.

https://www.youtube.com/watch?v=33_4Da1TgYw

https://www.youtube.com/watch?v=z22-s__ZrhU

https://www.youtube.com/watch?v=33_4Da1TgYw

https://www.youtube.com/watch?v=33_4Da1TgYw

So when would we use our Baoding Balls? I guess that all depends on your reason for doing the exercises and your goal. For stress relief or relaxation, doing them any time you can during the day or at bedtime. For physically therapeutic reasons, you can do them as often as you desire. Once you have achieved a level of proficiency, you may be able to manipulate them without allowing them to touch each other. You can also rotate the balls in the opposite direction. You can even move them slower or faster.

Options: Buy 2 pair and do both hands at the same time. You can also do short drills (either fast or slow) daily or several times a day. Or you can do a longer session. It’s totally up to you!

Some experienced Baoding Ball handlers can actually use 3 -5 balls at one time. This is an excellent way to improve your dexterity and concentration while you strengthen your hands!

Important benefits of using Baoding Balls:

• improved brain function, blood circulation, memory, sleep, internal energy flow, and muscle relaxation,

• stress and anxiety reduction,

• improved flow of synovial fluid to your joints,

• improved finger dexterity, fine motor skills, and range of motion,

• release from anxious or worrisome thoughts,

• exercises the muscles in your hands, tendons, arms, and wrists!

• May help those with ADHD or Autism.

• May improve carpal tunnel, trigger finger, arthritis, and many more hand and finger conditions.

• The hand and finger exercises are believed to train the mind to “use the hands with deftness and patience.”

  My advice (unsolicited): Try Baoding Balls (they are usually inexpensive) and you will see that the exercises are both fun and easy to do! It doesn’t matter whether you go fast or slow, USE THEM!

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Yang 24 or Simplified Tai Chi 24

Simplified Tai Chi 24 (aka Yang Tai Chi Chuan 24, Short Form or Yang 24) was sponsored by the Chinese Sport Committee (some say State Physical Culture and Sport Commission) in 1956 as an “exercise for the masses”. Yang 24 (I will use this name for simplicity) is also known as the “Beijing Form” or “Peking Form” (because of its place of origin). Yang 24 is the national standardized form of China.

It is believed that 4 Tai Chi master instructors created and shortened the family style Tai Chi form (which was 85-108 postures depending on how one counted them) down to 24 postures. They removed most (if not all) repetitions. Yang 24 form retained all the “grace, beauty, and many fundamentals” of longer Tai Chi forms.

Yang 24 form takes approximately 6 minutes to perform and gives the beginner a chance to learn the foundation and elements of Tai Chi. It could also be taught to students of almost every age in a few weeks or months. Most students found this brief form appealing and it was actively promoted by the People’s Republic of China. Yang 24 was also taught in Communist “re-education” camps.

One advantage (particularly in China) is that Yang 24 form can be done by large groups in rows. This is due to Yang 24’s straight line choreography. Because it is less physically demanding than most other forms, older beginners found (and find) it appealing. Yang 24 gives beginners an opportunity to learn the foundation and elements without a great time investment or commitment. In fact, many practice only Yang 24 throughout their lives.

Yang 24 is said to be the most popular Tai Chi form “worldwide”. However, there is no actual documented proof or survey showing the accuracy of this statement. What is true is that because Yang 24 is “standardized”, it is used in “performances and competitions around the world.”

Remember, simplified does NOT mean easy. There are heel kicks, low postures, and other postures where you stand on one foot. Therefore, Yang 24 is still quite challenging. However, many students use Yang 24 as an introduction to Tai Chi and move on to learn other forms or longer versions of Yang.

Even though Yang 24 is derived from the longer form, the movements are NOT truly the same? Check this link to see two correct but slightly different video interpretations of Yang 24.

There are both left- and right-sided movements in Yang 24 unlike those found in longer versions. For example, Snake Creeps Down (also called by other names in different forms) is done on both the right and the left side. You often see bilateral moves in some SUN and other Tai Chi forms.

Let’s talk about Repulse Monkey, which is one posture (or series of postures) that many students find difficult in most Yang forms. In Yang 24, the move is considered easier, has a different Chinese name, and is often called “Go Back Whirling Arms”. It is the footwork, not the upper body movements, that is quite different. In Yang 24, the step is straight back and the weight transfer is empty stance on one side to empty stance on the other.

There is a tendency for forms to evolve and change over the years. Though Yang 24 is a “standardized form”, there are many nuances depending on the lineage,the student and instructor’s interpretation, where and who you trained under, and even personal preference.

Here are names of the posture. Some names may differ from the ones you are familiar with or even different from the original/authentic names. The posture names in parentheses are the “authentic and accurate“names provided by Master Helen Liang, daughter of Grandmaster Liang Shou-Yu, who taught in China when the 24 Form was created. She also provides a lovely video of her performing the form in her article. See the link.

1.  Commencing Form
2.  Parting the Horse's Mane (originally: Left and Right Part the Wild Horse’s Mane
3.  White Crane Spreads its Wings
4.  Brush Knee (originally: Left and Right Brush Knee and Push Forward)
5.  Playing the Lute (originally: Playing Lute)
6.  Repulsing the Monkey (originally: Repulse Monkey Left and Right)
7.  Grasping the Bird's Tail on the Right (originally: Grasp Sparrow’s Tail Left)
8.  Grasping the Bird's Tail on the Left (originally: Grasp Sparrow’s Tail Right)
9.  Single Whip (originally: Left Single Whip)
10. Cloud Hands (originally: Wave Hands Like Clouds)
11. Single Whip(originally: Left Single Whip)
12. High Pat on the Horse

13. Kick Out with the Right Heel (originally: Right Heel Kick)
14. Double Punch (originally: Strike to the Ears with Both Fists)
15. Turn, Kick Out with the Left Heel (originally: Left Heel Kick)
16. Serpent in the Grass on the Right, Golden Cockerel Stands on its Left Leg (originally: Left Lower Body and Stand on One Leg)
17. Serpent in the Grass on the Left, Golden Cockerel Stands on its Right Leg (originally: Right Lower Body and Stand on One Leg)
18. Maiden Working the Shuttles (originally: Fair Lady Works with Shuttles)
19. Needle at the Bottom of the Sea (originally: Needle at Sea Bottom)
20. Flash Arms like a Fan (originally: Fan Through the Back)
21. Turn, Deflect, Parry and Punch (originally: Turn Body, Deflect, Parry, and Punch)
22. Apparent Closing and Push (originally: Apparent Closure)
23. Cross Hands
24. Closing Form

The benefits of Yang 24 are the same as other Tai Chi forms: strengthening muscles, tendons, and joints; blood and energy circulation; improved immune system, balanced, coordination, concentration, alertness, and cognitive abilities.

Yang is a terrific, lovely, and enjoyable form. Fortunately,(or unfortunately) there are so many Yang (as well as other) forms, lineages, interpretations, etc. that it can be difficult to decide on if you are a beginner. Actually too many options can be overwhelming, even for seasoned practitioners.

Your choice may come down to what is available in your area, your fitness level, your time and willingness to commit, and any number of other factors. When choosing, try not to encounter paralysis by analysis!

Try one or more. You may be lucky to find a great fit the first time around or you may have to try at least a few forms. Most important, do what you enjoy and feels right to you!

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Backward Stepping in Tai Chi and Its Benefits

In China, you will often see people walking backwards (aka backward (退步 Tui Bu). Evidently, they appreciate all the health benefits of doing so. Some Chinese believe that when you walk backwards, it benefits your soul by correcting the “mistakes and sins of your past”. In fact, the “exploits of an immortal who walked backwards to journey around the world” is recorded in ancient Mountain and Sea Scriptures.

You rarely see this in the United States. Actually we normally don’t spend a lot (or any) of time walking backwards in our daily life. Do we ever even consider it?

Do we even think about walking? How complicated can walking be? You may be surprised to find that in order to remain upright, it takes coordination of our “visual, vestibular” system (sensations associated with movements such as twisting, spinning or moving quickly), and our system for proprioception. I doubt most people even realize that.

Did you know that there are at least 14 different ways to step in Tai Chi? There are five basic methods: forward, backward, look left, look right, and central equilibrium, according to Erle Montaigue. The steps are used for either issuing or receiving Qi. We practice Tai Chi forms so that we learn how and when to use them. The goal is to perform the steps effortlessly, without thinking about them. When and where properly used, we can move quickly and release our power.

Most of my Tai Chi students, (particularly in Tai Chi Ruler where we do quite a bit of it) do not like backward stepping . It certainly is more challenging than walking forward, where you can see where you are going. I believe many people fear losing their balance or even running or crashing into something when they walk backwards. However, when we move SLOWLY backward, our center of gravity is controlled by the front foot until the weight transfers to the back heel. This helps us maintain our balance as does keeping our steps shoulder-width apart.

Quite a few studies have been done on backward walking. Some of the studies suggest that there is almost a 95 percent reversal of the muscles you use when you walk forward. In fact, some of these muscles, like our calf muscles) are rarely used in walking forward. In backward walking, these muscles are exercised and help us develop strong, defined calves. Backward walking uses the toes more than walking forward and takes strain off our heels and knees.

Let’s take a quick look at some of the benefits of backward walking:

• It builds muscle strength by changing how the muscles in your hips and legs work.

• It engages and improves the strength of your quadriceps.

• Balance and gait are improved, as are cardio-respiratory fitness, balance, and walking speed. This is very helpful for those with Juvenile RA, knee Osteoarthritis, ACL injuries, Parkinson patients, and for anyone who has had a stroke.

• You burn about 6.0 METs (metabolic equivalents) walking backwards. Essentially, walking backwards burns 40% more calories than briskly walking forward.

• Improves range of motion, flexibility (especially of the hamstrings and ankles), and decreases pain.

• It puts less pressure on your kneecaps and knee joints.

• Backward walking appears to make our brains work longer (and perhaps harder) to process the challenge.

• It also keeps our brains sharp and improves our cognition, which is very important as we get older.

• Last but not least, walking backwards increases our body awareness and attention.

Remember that walking backwards uses different muscles than walking forward. In order to walk backwards, we need to take shorter and more frequent steps. The upside is that we not only reduce the burden on our joints, we improve the muscular endurance in our lower leg muscles. Importantly, we use muscles that support the lumbar spine, which may decrease chronic low back pain. Another great reason to practice!

And for you weight watchers out there - you expend almost 40 percent more energy walking backward which could help reduce your body fat!!!

Mostly everyone understands (even non-Tai Chi practitioners) that when walking backward, the toe touches the ground first and the weight transfers (pours) slowly from the toe, to the ball of the foot, and onto the heel. Keep your head and chest upright and forward and do not twist your body or neck to look over your shoulder. Before starting, however, look behind you at least with the corner of your eye to be sure “the coast is clear”.

Sounds simple, right? It is a bit more complicated than that. In order to perform these backward walking correctly, the whole body needs to be coordinated. Here we are talking about coordinating the arms with stepping, coordinating breathing with body expansion and compression, and the light, intentional stepping is coordinated with weight shifts. Once everything is coordinated and aligned, you are relaxed and no longer putting any pressure on your joints.

In Tai Chi, backward steps are often called “Retreat Backward”. A good example is “Repulse Monkey”which is an unweighted step backward, followed by weight transfer onto the back foot. Most forms have a Repulse Monkey movement or movements. The name is the same but they can look quite different. However, the purpose (martially, at least) is the same.

Many non-trained and even some trained practitioners see “Repulse Monkey” as an actual retreat. Even though we are stepping backward, the action is forward. By stepping back you lead your opponent in to get them off balance or to expose their front and side to you. This brings them closer to allow you the opportunity for better strike. That is, IF you negotiated these moves correctly.

A word of caution: be careful where and when you walk backwards!

If walking backward ceases to be challenging for you, you might try walking backwards uphill!

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Golden Rooster Stands on One Leg

If you have been involved in Tai Chi, Kung Fu, Wushu, or other martial arts, you’ve probably heard of “Golden Rooster Stands on One Leg”. This stance goes by many different names such as: “Golden Rooster Stands on One Leg to Announce the Dawn”, “The Golden Bird Standing Alone”, “Golden Cockerel Stands on One Leg”. “Du Li Bu”.

All birds are renowned in the East and in many martial arts because of their ability to be perfectly balanced while standing on one leg. They are often imitated in different postures (White Crane for example). “Golden Rooster Stands on One Leg” is said to come from the image of a “golden bird living in the sky that stands on one leg”.

This popular stance/posture may be interpreted differently depending on which form you are practicing. It may or may not be part of a combination posture. Most commonly the Golden Rooster stance consists of lifting your “lead” leg with the knee bent to around waist height. The “lead hand” is raised near center midline with the elbow bent. The palm faces inward towards the other side. The non-lead hand is usually somewhere near waist height with the palm facing down towards the ground. Again, this depends on the interpretation of the form you are practicing.

In a simple Golden Rooster, the hand first draws the opponents attention by striking the face while the foot on the same side attacks the lower body. However, in Yang 24 for example, Golden Rooster is considered a combination technique. This combination move is sometimes known as Lower Body and Stand on One Leg because it follows immediately after doing Low (or Squatting) Single Whip.

In this combo technique, you aim for or hit your opponents groin with your left palm towards the end of Low/Squatting Single Whip. When your opponent moves to cover their groin, you would move forward and attack with the Golden Rooster move. Where these strikes actually hit depends on the martial artist, their skill, intention, and whether this is “practice” or actual self-defense. While the move is flowing and can look elegant, it can also be quite lethal!

Let’s talk about the health benefits!

Believe it or not, Golden Rooster is not just a martial move, it does have health benefits. The obvious one is improving one’s balance. For this reason alone, it is important to practice Golden Rooster, especially if you have a poor sense of balance. When it comes to balance, some days you will be successful in negotiating a perfect (or near perfect) Golden Rooster; on other days, not so much. You also need to take into account that there are differences in both sides of the body, minor as they may be. These will affect your ability to negotiate the stance on both sides with equal ease or skill. Weight gain or loss will even make a difference in your balance, as will the effect of medications.

In the Eastern tradition or Traditional Chinese Medicine (TCM) the belief is that practicing standing on one leg can reduce blood pressure,headaches, tinnitus, dizziness, or gout. It is also believed to improve diabetes, diseases of the neck and spine, dementia, and memory. In fact, it is said practicing Golden Rooster with both eyes closed prevents dementia!

Western medicine has started to realize the benefits of Chinese Martial arts and some “experts” have stated that doing Golden Rooster may be linked to cognitive issues, stroke, or small cerebral vessel disease. Golden Rooster obviously improves your balance, and also has a positive effect on your vision sensory circuits, proprioception, and your inner ear (vestibular) system. The result being a lower risk of falls. This is very important for everyone, particularly for seniors or anyone with balance issues.

Important to the Tai Chi practitioner,Golden Rooster trains your ability to balance and improves equilibrium, flexibility, and bone strength (particularly in the lower body). We learn to develop a strong root and to relax our muscles.

Bottom line:

Negotiating the Golden Rooster posture is of benefit to almost everyone. You can do it with very little space and almost everywhere. You can even “Greet the Dawn” in the mornings with a few Golden Rooster drills! You can even challenge yourself to do a certain number of Golden Rooster Drills each day!

If you are unable to stand on one leg for at least 5 seconds, it just means that you need to practice, especially if you are a beginner. Yes, I just mentioned practice just like I do in almost every blog I write!

Once you can do Golden Rooster at least 5 seconds, you can try holding the posture even longer. For a challenge, try doing it with your eyes closed. Dare I say it? It’s something to really Crow About.

A few YouTube videos for your viewing (if you desire). The first one is Yang Style, the second is Chen Style, and the third is Kung Fu Style.

https://www.youtube.com/watch?v=JqGI-LW0Oq4

https://www.youtube.com/watch?v=HRygtZdrEw4

https://www.youtube.com/watch?v=kTI3NZJwoYQ&t=133s

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Walking Like a Cat in Tai Chi - How and Why?

First, let’s look at a few quotes from the Tai Chi Classics that you may or may not be familiar with:

“Walk like a cat”.

“Walk like a cat, move like a river, be still as a mountain”.

A Classic Tai Chi metaphor - “watchful and alert like a cat ready to pounce on a mouse”.

Attributed to Wu Yu-hsiang (1812–1880), in the Tai Chi Classics, “When changing position, you should move like a cat.”

Most of you realize that many elements of Tai Chi are based on the movements of animals. In the Tai Chi Classics, practitioners are instructed to “walk like a cat”. I can’t imagine a Tai Chi instructor who has not talked to students about “walking like a cat”. Unfortunately, very few Tai Chi practitioners walk like a cat!

What does this walking like a cat mean (besides prowling for prey)?

Cats give the sense that they are relaxed and lazy. However, though not always obvious, they posses great confidence, power, and vitality. Walking like a cat is imitating their vibrant, “elegant and focused” walk. Notice that cats walk lightly, gracefully, and silently (most of the time).

When walking, cats touch their paw down tentatively and softly. The forward flow is smooth and calm. If you watch a cat stalk a rodent or bird, they don’t commit any weight to the front foot (in their case “paw”) until it’s already touching the ground/floor. This allows them to withdraw the paw/foot quickly without jerking their bodies, which also allows them to easily change direction.

Here’s where the majority of practitioners fall short. Tai Chi is NOT an external discipline and we don’t use “deeply bent knees and wide stances for power.” Joints should never stiffen when walking. A cat would not do that. However, many practitioners stiffen their knees and “fall” forward onto the stepping foot. I call this “controlled falling”.

To walk like a cat, the knees follow the foot forward and do not extend beyond the toes. Remember, “lunges are not allowed” - in other words, falling forward. Let’s think about why that is wrong! First of all, it makes you more vulnerable to actually falling. It feels and looks unnatural, awkward, and unbalanced. Movements are not smooth and flowing. As stated by Robert Chuckrow, stiffening joints is not in accordance with the principles of Yin and Yang. According to Chuckrow, the Yang stepping foot “must continuously evolve into Yin” as it “blends with the ground.”

And worse of all, it is a disaster if you are practicing Tai Chi for self-defense or martially. You become vulnerable and in danger of being hurt!

Important points when walking like a Cat in Tai Chi:

• Relax with your arms at your side, and most important - keep breathing slowly.

• Keeping your gaze straight ahead, instead of down, will help you maintain your balance.

• You should feel suspended from your Bai Hui (crown of the head). This will allow your steps to be agile.

• If the crown point of your head is in proper position, your spine will be free to move lightly and with more agility.

• Your attitude should be light as well!

• Keep your center of gravity (Dantian) low (but not too low) with your knees soft and slightly bent.

• Your knee, ankle, and foot need to be aligned with the weight properly distributed.

• With your Kua open, gently raise one heel off the floor/ground moving from heel to ball of the foot to the toe.

• Do not raise the heel too high. You need to have enough strength and range of motion in the back (rooted) leg so that the step is stable.

• Gently touch the heel down in front of you (weight is on the rooted leg).

• Now “roll” the rest of your weight down from heel to toe of the lead leg. The feeling should be like sand or water pouring forward.

What prevents you for walking like a cat?

• Poor balance due to weak or poor leg strength,

• Incorrect distribution of your weight over your foot/feet,

• Incorrect direction or intensity of gaze, such as looking down or the other way,

• Incorrect alignment of the legs, knees, or feet,

• Poor range of motion in legs or hips,

• Closing the Kua or tensing it,

• Not sinking or over sinking,

• Falling forward or lunging!

Walking like a cat sounds easy but is it? Not really! It requires attention and intention as well as the points above. It also requires PRACTICE!

Once you get used to it, you will find that your posture, breathing, and agility will improve. Once it becomes a habit, your neighbors living below you will thank you and you might just sneak up and catch that mouse!!!

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What is the Empty Cat Stance in Tai Chi?

The Cat Stance (aka Empty Cat Stance, Empty Stance, or even Toe Stance) is a rear-weighted stance. You may be familiar with it in the White Crane posture in Yang.

Full weight is placed on the rear leg with the front foot lightly touching. The front foot resembles a cat’s paw just prior to pouncing. This stance is often called Empty Stance because the front leg/foot is empty, with the back leg bearing the body’s weight, just like a “cautious cat”. In the Chinese Martial arts of Kung Fu, this is considered a flexible stance mainly used in defensive movements. The front leg is “free to perform fast kicks”. However, in Tai Chi, the Cat Stance (aka Xu Bu) is not only used for a front kick, it is considered a protective guard, and as a mobile transitional stance.

The Cat Stance is characterized by the forward leg (with either the toe or heel on the floor) bearing 10 percent of weight distribution. However, some disciplines say 100 percent of the weight should be in the rear. Naturally, the back leg (which is bent at the knee) maintains the majority (whether 100% or 90%) of the weight. The back leg prepares the practitioner to spring forward “cat-like”, while the front leg is soft and light in order to deliver a “quick kick”.

The Cat Stance is excellent for improving your balance! You can check to see if your stance is correctly aligned by slightly lifting the front foot off the ground. If you need to shift your entire body to do this, you have too much weight on the front foot. A word of caution: practitioners must also be careful not to over extend their joints and not strain their muscles.

Important points about the Cat Stance (from several sources):

• The back foot is turned out 30 to 45 degrees, with the knee of the back leg is aligned with the foot.

• The toes of the front foot (some say heel) rest lightly on the ground. The alignment of the front of the shin and the top of the foot is straight and vertical.

• Note: You may prefer to have either your front foot toe or heel down - but NOT both!

• The front leg is relaxed but not totally straight.

• Concentration/focus is placed on the Bubbling Well of the front foot.

• Knees are fairly close to each other but bent.

• Some say the distance between your front “heel and rear toe is 1/2 of one of your foot lengths” and if the front heel is pulled back, it will just graze the rear heel.

• In Yang, the rear Kua is indented and either closed or slightly open.

• The body is upright, vertebrae is straight, tailbone slightly tucked, with the hips relaxed and buttocks low (not raised).

• Chin is pulled in slightly to align your head with your vertebrae and chest faces forward.

  As with all stances, including the Cat Stance, (discipline advice aside), the height and distance of the feet should be determined by the skill and capability of the practitioner. This ensures the ability to maintain strength and balance while transitioning from one posture to another in a slow and controlled manner, while allowing Qi to flow smoothly.

The Cat stance is also known as the “Qigong Empty Stance” and according to ChiKung Unlimited, is said to relieve chronic back pain and “other back problems” if practiced regularly! With regular practice, this stance is also believed to help realign the vertebrae, thereby relieving back symptoms.

Besides Tai Chi, Qigong and Kung Fu, other disciplines also use the Cat Stance, although it is usually called something different.

• The empty stance is called Neko Ashi Dachi and is considered one of the most versatile of Budo stances! Because there is little to no weight on the front foot, it can be easily moved to avoid a sweep, or if not moved, very little damage can be done.

• The empty stance is considered one the hardest in Karate!

• Called beom-sogi in Taekwondo, the practitioner must have “rock solid balance and agility” to maintain the line of gravity. The practitioner must also be able to change the position of the body efficiently by using “balance, coordination, speed, reflexes, strength, and endurance.”

There are good reasons why Classic or ancient Chinese texts, including the IChing, mention cats often. If you have a cat (or spend time around other people’s cats), do take the time to observe how they walk and move. We instructors wish our students would emulate this!

Take f a few moments to watch how cats prepare to pounce on an “opponent”, even if it is a toy or a ball of yarn. You may learn something, and will probably be amused at the same time!

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What and Where is the Triple Burner?

In Chinese, the Triple Burner is known as San Jiao, which is often translated as “three burning spaces”. It is also known as the Triple Warmer, Triple Energizer, or the Triple Heater. The Triple Burner is not actually a physical organ (which confuses Westerners). Even scholars and/or experts have argued about Triple Burner’s true nature. This “non-organ” is believed to consist of several vital body functions. One of its major functions is to regulate the movement of water within the body.

Functions of the Triple Burner

You may have heard the Triple Burner referred to as the thermostat of the body, meaning it controls the central heating system. Simple put: the Triple Burner affects the distribution of both body fluids and Qi. Therefore, any dysfunction or blockage is one or more Burners means neither will flow smoothly.

What happens when there is disharmony in any one of the burners?

• Upper Burner - Cold symptoms, such as: sneezing, temperature, sore throat, runny nose, body aches, fatigue. Can also present with an earache, pain around the outer eye, pain behind the ear, swelling in the cheek, etc.

• Middle Burner - Usual symptoms, such as: bloating, nausea, heartburn, belching excessively.

• Lower Burner - Usual symptoms involved retention of water and/or urination, such as: frequent or burning urination, retention of urine, loss of bladder control. and possibly lower leg swelling.

On the other hand, a healthy Triple Burners provides smooth communication and coordination of all Three Burners. This ensures that fluids and Qi are released and move in a balanced fashion and harmony.

The Triple Burner is considered a Yang Fire organ even though, as stated above, it is not physically an organ. The Triple Burner is responsible for receiving and generating all body fluids, as well as transforming and “transporting and excreting wastes” like other Yang organs. All our body fluids (urine, saliva, sweat, tears, blood, etc.) come from the food and drink that we consume, which is then transformed and separated by the spleen into two different fluids: clean or dirty fluid. Clean fluids go to the skin and lungs and dirty fluids go the the small intestine and kidneys to be excreted.

According to classic Chinese Medical text (“Simple Questions”, Chapter 8), the Triple Burner is in “charge of irrigation” and controls water passages throughout the body. The Yellow Emperor’s Classic of Internal Medicine states the following functions of the Triple Burner:

“The upper burner acts like a mist. The middle burner acts like foam. The lower burner acts like a swamp.”

The Triple Burner also helps in transporting Yuan Qi (primordial Qi - the Qi you are born with) from between the kidneys to all the other organs. In order to practice the Shaolin Arts correctly, Qi must be in the right place, “at the right time and in the right amount”. This enables the body to become and remain healthy, in harmony, and agile.

And let’s not forget that the Triple Burner Meridian controls our “fight, flight, or freeze” response. According to Donna Eden, author of Energy Medicine, the Triple Burner has a direct impact on our immune system and our ability to manage stress which puts the body on “high alert”.

A Kaplan Center blog states that when you trace the Triple Burner meridian backward, it can calm the flight/fight response and even sedate! There are a couple of interesting YouTube videos on techniques to calm the Triple Burner/Warmer meridians. You may like one better than the other but they are definitely worth checking out!

https://www.youtube.com/watch?v=c68Nj5CBRks&t=4s

https://www.youtube.com/watch?v=sJIjx4Wu9RQ

So where is the Triple Burner Channel?

Here is one explanation, although I am sure there are others! The Triple Burner Channel starts at the tip of the ring finger and moves backward between the 4th and 5th fingers (metacarpal bones) then moves up the side of the arm, between from your wrist to your elbow (radius and ulna). The channel then moves up the back of the arm to the shoulder and the area of the neck just above the clavicle (the internal branch of the supraclavicular fossa) before it descends into the chest (just behind the diaphragm) to the abdomen. The channel then rises along the side of the neck to the back of the ear. From there, it dips to the cheek and ends in the infra-orbitial region. For simplicity let’s just say below the eye and on the side of the nose just above the roots of the “canine teeth”.

The Triple Burner is very important in Tai Chi and/or Qigong. If it’s healthy, it plays an important part in your health. It also helps communication and coordination between all the organs in your body.

There are three burners (obviously):

• The Upper Burner - located above the diaphragm and includes both the heart and lungs. This burner disperses fluid throughout the body in the form of vapor or mist.

• The Middle Burner - located below the diaphragm and above the naval and includes the stomach and spleen. This burner is responsible for digestion and nutrient distribution throughout the body.

• The Lower Burner - located below the naval and includes the liver, large and small intestines, the kidneys, and the bladder. It is responsible for separating waste from food and fluids. The useful fluids are absorbed, while the rest is sent to the bladder.

  One of my favorite Qigong exercises is part of the Ba Duan Jin (Eight Brocades or Eight Section Brocades) called Palms Raised to Heaven or Two Hands Hold Up the Heavens. This is my “go to” Qigong when time is short and I don’t have time to do all eight or have a specific need. I find it extremely relaxing.

  I would encourage you to try some of the techniques and exercises available! Who can’t use more balance and harmony in their bodies?

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Why is Qigong Growing in Popularity?

I published blogs on the subject of Qigong in 2019 and 2020. The focus of this blog is Qigong’s gain in popularity in the recent past, especially in the United States. This fairly recent popularity may be due to many different reasons.

Master Jesse Tsao, author of Practical Tai Chi Training, states that non-government Qigong was under tight control during the Cultural Revolution (1966-1970). During the 1980s, it became more popular in China as a daily morning exercise. In 1999, the Chinese government took control of Qigong and closed Qigong hospitals, clinics, and many groups. Qigong continues to be strictly regulated by The Chinese Health Qigong Association, which was established in 2000. The Association maintains a list of specific state-approved forms. As well, many cultural and language barriers existed and still exist when it comes to what Bruce Frantzis calls “Western Awareness”.

Qigong was highlighted in the 1998 documentary, "Qigong - Ancient Chinese Healing for the 21st Century" by Francesco Garri Garripoli. The documentary aired on PBS-TV and was watched by over 88 million Nielson-certified viewers. The documentary sparked public interest in the United States. As noted above, this was just before 1999 the Chinese government took control of Qigong in 1999.

Most readers are aware that Qigong is older than (some say the Mother or even the Grandmother of) Tai Chi. Its roots date back over 3,000 years in ancient China. The focus is on finding and correcting any disharmony, stagnation, excess or deficient energy flows in the body using the “complementary and opposing forces” of Yin and Yang. The result is a balanced flow of Qi energy and a healthier mind and body.

Qigong can be either dynamic (slow flowing movements) or static (still positions with only inner breath movement). There are many different methods, styles, and “forms”. Evidently the Shanghai QiGong Research Institute identified over 1,200 distinct systems! Each style has one or more areas of focus. As always, there are many different opinions, interpretations, and beliefs regarding Qigong.

According to the Earl E. Bakken Center for Spirituality and Healing at the University of Minnesota, there are two types of Qigong:

• Wai Dan (External Elixir) involves physical movement and concentration

• Nei Dan (Internal Elixir) involves sitting meditation and guided imagery or visualization

Although not everyone would agree, the Center believes that there are three different types of Qigong “meditation”:

• Moving meditation is the most popular form. A student learns the physical movements, followed by the flow within the postures, the movements, patterns of breathing, and transitions of one posture to another.

• Still meditation: Postures are held for a period of time in order to strengthen limbs and increase Qi flow.

• Sitting meditation: The focus here involves breath, body, and mind integration.

The Bakken Center also states that there are three Qigong categories: Medical, Martial, and Spiritual. However, there are other “experts” (such as Anthony Korahais, author of Flowing Zen) who feel that all Qigong is medical Qigong!

Qigong has continued to evolve over the years and different forms have gained popularity. According to Bruce Frantzis, “traditional and complete internal martial arts of” Tai Chi, Xingyquan, and Bagua are “advanced forms of Qigong”.

According to the Taoist Sanctuary of San Diego, the main principles of Qigong are breath, movement, posture, concentration/visualization, and relaxation. Depending on the style, one (or more) of the principles may be emphasized, while the others (though active) will have lesser emphasis.

Let’s examine a few of the benefits and possible reasons for its popularity.

Qigong is considered a branch of Traditional Chinese Medicine (TCM). Research studies and anecdotal information show the efficacy of Qigong. This is perhaps another reason for it’s acceptance by Western medicine and mental health practitioners, as well as the general public. TCM practitioners and a growing number of Western health practitioners, believe that many physical problems are caused or aggravated by either emotional or mental stress. If your Qi (life energy) is not balanced or regulated, stress can cause negative thinking, depression, anger, despair, and “monkey mind”. Qigong helps decrease or eliminate many of these negative symptoms.

Qigong is not a religious practice even though it is based on Taoism. The Taoists used Qigong to make their bodies healthier and their mind and emotions clear, calm, and balanced. That being said, there is a spiritual component to Qigong. All Taoist spiritual practice begins with the practice of Qigong, and there are some practitioners who’s goal is to “become one with the Tao”. There are practitioners who seek to understand the energy as related to their thoughts, emotions, and spirit. They also may seek to understand meditation and emptiness. Other practitioners are only interested in the health and/or martial aspects.

Qigong can calm your “monkey” or agitated mind, eliminate or at least decrease your negative emotions, and “strengthen your nerves”. It also can clear blocked Qi energy and improve your health.

Because Qigong movements are separate and the purpose is not to memorize them, new practitioners may be drawn to Qigong instead of Tai Chi. Qigong is also easier to learn than Tai Chi. Note, however, that many martial artists use Qigong as a warm up exercise.

Qigong is a mindful practice and mindfulness has become the “buzz word” over the last few years. I am not being flippant about Qigong being in vogue. I believe that mindful practices have surged in popularity the last few years, possibly due to all the stress and uncertainty encountered in our everyday life. I need not enumerate all the issues those of us in the US are dealing with. I’m sure you are more than aware! Each country or areas in the world are dealing with similar and/or different stressors!

Benefits

As a mindful practice, Qigong coordinates body movement and breathing. The result is internal energy enhancement, improved circulation, and an improved Yin and Yang balance. This makes people healthier by preventing disease and/or improving function.

According to Master Jesse Tsao, PhD, the main purpose of Qigong is to “refresh and balance the internal energy to prevent disease”. Tai Chi’s goal, on the other hand, is to maintain a healthy body even though each posture “involves the concept of self-defense against an opponent.”

According to Memorial Sloan Kettering Cancer Center, Qigong (which is considered a low-intensity exercise), can reduce pain, fatigue, anxiety, stress, hypertension, and improve breathing, and mental and motor functioning. Clinical studies indicate that Qigong improves anxiety, mood, fibromyalgia, balance, quality of life, posture, endurance, respiratory function, numbness, dizziness, inflammation, and cognitive function. At Sloan Kettering, they do caution Oncology patients that Qigong is NOT a cancer treatment, even thought it does alleviate many of their associated symptoms.

Personal note: As a Certified Tai Chi and Qigong Instructor, Qigong is a vital part of my current (and ongoing) personal practice. Many Qigong instructors believe that it takes a motivated student with strong intent to derive all (or at least most) of the benefits of Qigong practice. “Regular” and consistent practice activates the body’s “self-healing” abilities.

As with any worthwhile endeavor, there is no magic bullet or quick fix that some new students are seeking. Even though it is very enjoyable, it does take work and dedication!

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What is Wu Ji Jing Gong (Wujijinggong)?

Most of us are aware that there are many schools of Tai Chi Chuan in China and throughout the world. Let’s talk about one of the lessor known forms and schools in the United States. Even though it’s now taught in the US, there is little information regarding the form in print. My research mostly turned up history. I didn’t find out much more even when questioning a Wu Ji Jing Gong instructor and checking out the websites.

Wu Ji Jing Gong form (aka Wujijinggong or Wu Ji T'ai Chi) is derived from the Chen style. However, it incorporates elements of Qigong, Bagua, Xingyi, in addition to Wu, Yang and SUN style T'ai Chi. Wu Ji Jing Gong form emphasizes calmness, tranquility, and awareness and is performed throughout China. Unfortunately, it is relatively unknown in the US.

Master Chen Jisheng of Tangshan, Hebei Province in China is believed responsible for the foundation of WuJi Jing Gong. According to legend, Chen had learned martial arts during his childhood from a few famous martial artists. He continued to work on his art. He was fortunate to become a student of famous martial artist Master Zhao Qingchang(1830-1927). Chen became a professor of martial arts at Nanjing University. He and Master Zhao did extensive research into other schools. After learning the essence of Tai Chi from the many schools and his research, Master Chen went on to create Jinggong Circular Taijiquan.

Master Chen’s form was considered “better” than others and he taught Jinggong Circular Taijiquan in Shandong Province, Shanghai and Nanjing. While it’s true that circular form does require coordination of the body, this is believed to preserve health while it enhances attack and defense moves! It is often called a water form because the movements are seamless and fluid.

Master Lu Jitang was physically weak and was often ill even at his young age. Nothing seemed to help him and his life was in danger. He decided to try Jinggong Circular Taijiquan and Jinggong Health Preserving Exercises from Master Chen. Lu Ji-Tang became a closed-door student of Chen Jisheng. The forms had a positive effect on his health and he became interested in how to work out a system in order to preserve health.

Master Lu did extensive research and concluded that the key was tranquility. He felt that by understanding and mastering tranquility, you could make your entire body balanced and harmonious and, therefore, preserve health and cure disease! Master Lu completed Wujijinggong Health Preserving Twelve Forms as well as other exercises and became one of the most recognized T'ai Chi Grandmasters in China. Master Lu renamed the form: Wu Ji Jing Gong.

Master Lu appointed Master William Ting (Kuo Pao) as head of the system. It is believed that this Shanghai area form was brought to the US by Master Ting. There are branches in Shanghai, Tokyo, Australia, and New Jersey. (www.SilverTigerTaiChi.com). Master Ting’s students teach in New Jersey, Pennsylvania, Florida, Texas, Virginia and in Paris France.

According to the “internet” instructors teach the philosophy of Wu Ji Jing Gong and work with hospitals researching how the form enhances health.

The school of Wu Ji Jing Gong states that they:

• have preserved and developed the “essence” of Tai Chi,

• believe that the skills of attack and defense are of great importance,

• research the theories and philosophies of Tai Chi and Qigong for the purpose of unity and further development, and

• consider “preserving health” as its foundation and purpose.

If any reader has further information they would like to add, please send me your comments.

Below are a few available sample videos from YouTube.

https://www.youtube.com/watch?v=H_IgeGPYQV0

https://www.youtube.com/watch?v=PRuF2jqdmuQ&t=18s

https://www.youtube.com/watch?v=GGp574fOsw0

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Does Yi Jin Jing (Muscle and Tendon Changing Classic) Work?

Yi Jin Jing (aka Muscle and Tendon Changing Classic or Yinjinjing) is a 1,500 year old Qigong that originated from the Shaolin Temple. It was a guarded valuable secret in ancient times according to Dr. Jesse Tsao, author of Practical Tai Chi Training. “Yi” means change, replace, alter, or transform, while “Jin” means muscle/tendons/sinew. While “Jing” means “sutra, classic or bible”, it is most often used to mean a “valued piece of work”.

Even though Yi Jin Jing has been around in China since the Liang dynasty (502 a.d. ), it was a well-kept secret until the last 50 years. Since then, many Qigong practitioners (and Chinese medical scientists and bio-scientists) have become interested in it. Yin Jin Jing is one of the most intense Qigong forms that is recognized by the Chinese Health Qi Gong Association. Because of its long history, it has been adopted by a large collection of masters, many who add or change certain movements or postures. Therefore, there are many different variations.

“Muscles and tendons” actually not only refer to the muscles, tendons, but include some internal organs. This intense Qigong form makes the muscles and tendons in your body strong, healthy, and flexible. Yi Jin Jing is the training method which improves your physical body and helps you maintain your physical health. In order to do this, Qi energy must be regulated and the body must be exercised and stimulated.

Yi Jin Jing is based on Traditional Chinese Medicine (TCM) and emphasizes symmetrical postures, a calm, meditative mind, and breathing in a harmonious manner. It is believed to balance Yin and Yang and to prolong life. Because of its ability to reduce pain, it is often used to treat osteoarthritis, skeletal muscle balance disorders, and other diseases, while it improves the cardiovascular system.

Yi Jin Jing specializes in Qi circulation in the twelve primary Qi channels and the two major Qi vessels (Conception and Governing Vessels). It is believed that the key to maintaining health and slowing down physical body degeneration is the smooth circulation of Qi in the primary channels and the internal organs.

Yi Jin Jing Qigong uses combinations of movements to build strength and flexibility in your muscles and tendons. Posture is improved as well as flexibility of the practitioner’s core. Progressively stretching and releasing your muscles, tendons, and ligaments also stimulates inner energy flow. This improves your range of motion, resiliency, mobility and improves movement of bodily fluids (blood, lymph, and synovial fluid).

Yi Jin Jing is often used for healing as it helps injured muscles and tendons recover more quickly and improves the contraction function and coordination of skeletal muscle. It may also prevent diseases and painful or frozen joints. Because the movements require strong will power in order to maintain the exertion of muscular strength, endurance is improved. Yi Jin Jing Qigong will also improve and/or build body awareness and proprioception. Another plus: regarding mental health, it is said to help regulate emotions and relieve stress.

Yi Jin Jing movements are supple and gentle but vigorous and intense, as well. The slow movements help the practitioner achieve deep muscle flexion. The mind and body must be focused while the breathing is natural. This allows Qi to flow freely throughout the body. Depending on the physical condition of the practitioner, adaptions can be made to reduce torsion or stretching.

Characteristics of Yi Jin Jing:

• Uses intention of muscles exertion to hold static poses,

• movements must use maximum extension to “achieve flexibility”,

• active tension is held for a period of time when in a static pose,

• movements are slow and relaxed in between,

• all movements are done standing, with some forward bending or crouching, and

• eyes are always open.

• It’s easy to learn and there is no time or space limitation, and

• it’s safe and effective as a adjuvant treatment of certain medical conditions.

• Like Tai Chi, Qigong is both an external and internal movement practice and

• can be used as an alternative or as a complement to cardiovascular or strength training workouts.

Here are some examples of what is available on YouTube. Remember, I am not judging nor promoting any of them. That being said, I think these are well done and are good examples of this intense Qigong!

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

https://www.youtube.com/watch?v=5d-aBIOKg_8 (with instruction in English)

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

https://www.youtube.com/watch?v=Q7oDEH53yAE

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Tai Chi - A Full Body Workout

While there are still those who think Tai Chi is boring, or too slow, or for “old people”, many experts disagree! Many “regular” practitioners also disagree. So let’s take a look at what some experts are saying.

What Harvard and other institutions of higher learning are saying:

In November 2021, Peter Wayne, medical editor of Introduction to Tai Chi, from Harvard Medical School and a researcher, stated that Tai Chi “was more like a multidrug combination that uses different components to produce a variety of effects”. Dr. Wayne, is also an associate professor of medicine and Director of the Osher Center for Integrative Medicine at Harvard Medical School and Brigham and Women’s Hospital. He referred to scientific studies on the health benefits of Tai Chi, compared to most drugs. Dr. Wayne was also referring to how Tai Chi integrates the body and improves posture and alignment. The benefits are both physical and mental.

According to a May 24, 2022 article in Harvard Health “Staying Healthy” newsletter, Tai Chi “could be the perfect activity for the rest of your life.” They even go so far as to suggest it “might well be called ‘medication in motion’,” because of its value in preventing and/or treating many health problems.

I also want to site one older article where I, and the majority of (if not all) practitioners, totally disagree with Harvard! On their website, they publiished: The types of exercises that are most beneficial for the body. They discussed health benefits, such as balance, range of motion, bone strengthening, joint protection, and memory loss. Tai Chi is cited as second to swimming. While swimming is wonderful and has many benefits, it “rotates the body about 65% of the ways the body can move.” Tai Chi, on the other hand, moves the body about 90% of the ways it can move. In addition, Tai Chi offers meditative benefits, as in Alpha Brain Waves, and requires a “Meditative Mindfulness state of consciousness.”

Looking at the above articles from 2021 and 2022, maybe they have had a change of mind or heart!

According to Dr. Michael Irwin, profession of behavioral sciences and director of the Mindful Awareness Research Center at UCLA, they have seen “viruses and improved vaccine response among people who practiced” Tai Chi. Dr. Irwin has published more than a dozen articles indicating that Tai Chi “lowers rates of insomnia, depression, illness, and inflammation”, as well. When comparing Tai Chi to more strenuous exercises, Irwin says, a study in the American Journal of Epidemiology concluded that Tai Chi was nearly as effective as jogging at lowering risk of death among men. 

According to researchers, 61,400 men in China who regularly practiced Tai Chi lowered their risk of death as much as their jogging counterparts. Findings were published in the American Journal of Epidemiology. Another review, published in the journal PLoS One (PDF), discovered that regularly practicing Tai Chi also improved cardiovascular health, especially heart and lung heart. This was found to be the case even in healthy adults.

Kristi Hallisy, PT, DSc, associate professor at the University of Wisconsin in Madison, a certified exercise expert for aging adults, and a Tai Chi fundamentals certified instructor, recommends considering Tai Chi as “a multicomponent exercise”. Even after only 5 sessions, she has seen positive changes in her patients in the “balance, strength, and confidence” when walking or climbing stairs”.

How Tai Chi Differs from Other Exercises:

• Movements are usually circular,

• muscles are relaxed,

• joints are partially, but not fully extended or bent,

• connective tissues are not stretched,

•  unlike almost every other physical exercise, Tai Chi demands focus (central to its meditative benefits), and is

• easily adapted for anyone, including those in wheelchairs, in bed, post-surgical, etc.

Research Findings: Tai Chi can be used in conjunction with medical treatments to treat disease, improve or eliminate symptoms, improve function (physical and mental), and improve quality of life. Tai Chi improves muscle strength,upper body strength, lower body strength, proprioception, flexibility, and balance. It may also include aerobic conditioning and be a “mild to moderate aerobic exercise” depending on the style/family, lineage, martial components, speed, instructor, and fitness level of the practitioner.

Tai Chi provides practitioners with overall toning. The weight bearing aspects have been shown to stimulate bone growth, which is certainly beneficial in preventing and improving osteoporosis.

Tai Chi’s deep, focused, abdominal breathing, in conjunction with related movements, enhances a meditative (or semi meditative) state, clears the mind, and improve focus. Stress, anxiety, and pain are improved.

According to Shirley Chock, owner and executive director of Aiping Tai Chi, a Milford, Connecticut, a study with 702 participants, published in the Journal of American Geriatrics Society, found that 16 one-hour weekly reduced the number of falls by 67 percent.

In 2022, Explore: Journal of Health and Healing (a leading publication in Integrative Medicine), published a systematic review which examined how Tai Chi affects functional mobility, balance, and falls (particularly in Parkinson’s disease). Because many of Tai Chi’s movements require the practitioner to move slowly and repetitively shift weight from one leg to the other, it challenges the “balance control system”. This improvement in balance helps those with and without Parkinson’s who have fallen or fear falling. Tai Chi has The Parkinson’s Foundation endorsement Tai Chi, as a holistic approach to Parkinson’s. Strength, flexibility, posture, and motor functions are improved as well and Parkinson’s patients enjoy a safer gait!

A study in the Journal of Rheumatology reported that Tai Chi reduced pain and stiffness among people who have arthritis. According to another study in the Journal of Physical Therapy Science, it improves kidney and heart function among people with related health issues.

I could go on and on, but this is a blog not a research paper!

Best of all, because of its gentle nature and slow movements, there are virtually no contraindications for Tai Chi. However, contrary to what many new students believe, it is important to warm up and cool down.

Even though modifications can be made for most health conditions, it is also important to check with your medical provider prior to starting any new exercise program.

Bottom line: There are no downsides to practicing. Also a comment that bears repeating: Did you notice the words “regular practice”! I have yet to come across an article stating that once a week or on occasion is beneficial! This is also true of all exercises, serious sports, music performances, etc!

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The Concept of “Kai He” (open/Close) in Tai Chi

Open/Close! A pretty simple concept, right? You open a door or drawer and you close it! So how does that translate to Open/Close as a concept in Tai Chi? Many practitioners are familiar with the term “Open/Close as it relates to SUN-style Tai Chi. However, Open/Close is an essential concept for practicing most, if not all, forms of Tai Chi.

Let’s look at how this concept relates to Tai Chi: In Tai Chi, Open means opening, usually joints (some call them hinges)! When we Open, we move a particular body “part” away from the center of our body and outward. In Closing, we close the hinges, bringing the body“part” inward, towards our center.

Open/Close is also known as Kai-He (开合) and is usually translated “Open Close”. “Kai” means open, while “He” in Kai-he is usually translated as “connect”, bring together” or to “correlate”. Kai-He could also be called “disconnect-connect” or “loosen up to stabilize”.  The “Kai”movement opens the body and allows Qi to flow. “He”means connecting the body to let the Qi flow to and through the limbs.Simply stated, they mean: “Open the flow and connecting it”.

As you might expect, there are many methods, techniques, and interpretations of practicing Opening and Closing. It often depends on the lineage of the form you are learning, the purpose of your particular form, your instructor (their background and training), your skill, your understanding, etc. There are also many different steps, stages, and routes to practicing Open and Close. What may be appropriate for one person may be inappropriate for another. This can make learning difficult for a student who learns from different teachers.

Another way of explaining this concept is viewing Kai as internal tissue stretching and He as contracting. You should be able to feel a sensation when this is done correctly. This expanding (stretching) and contracting cause Qi (or energy to flow). The slower you do these movements, the “stronger you feel the resistance coming from opening and closing the joints”, giving your body an “internal workout”!

When Opening or Closing, your breathing can be “normal”. However, if your breathing is matched (or synchronized, if you prefer that term) with the movements, you will probably feel a deeper level of connection! In this case, breathe in when you Open and out when you Close.

Be sure you are using proper alignment and that your stance is strong. Starting with Wu Chi (Wuji) would be ideal! It is essential that you be Song (or loose if you prefer that term) to ensure that there is no stiffness and that the whole body is involved in the movement. It is also beneficial to be in a semi-meditative state with your mind focused on the joints (or hinges) that you plan to Open and those that you plan to Close. You should feel continuous joint resistance when you are either Opening or Closing. Does this make your Tai Chi experience more intense? Absolutely!

By now you probably appreciate that Open/Close is NOT as easy to understand as it sounds! in Tai Chi, when one body part Opens, another Closes. Remember that alone, Open or Close do not mean anything. One needs the other. Opening motions (and Closing motions) can be either upward or downward, forwards or backwards. In other words, they are complementary or opposites (yes, just like Yin and Yang). In fact, if a practitioner has a high level of skill, the Opening and Closing can be a combination of both internal and external. Opening can be external with the Closing being internal or the opposite can be true.

Let’s talk about Open/Close in the SUN-style Tai Chi: When you exhale, you Open your body/spine (as your hands come back to center), which condenses and gathers Qi, letting it sink in. When you inhale and Close your body (namely your spine), as you open your arms/shoulders. However, your Qi opens and moves. When turning, we use an “Open/ Close” hand movement to show transitioning (usually changing direction) and linking (or connecting).  Like other styles of Tai Chi, Sun-style is “gentle, smooth, and soft”. The movements are brisk and fluid, and one uses the mind (intent) instead of physical force, to direct the Qi (energy) and to move the body.

Another explanation of Open/Close: When you Open in Tai Chi form, you physically Open your shoulder socket/blades (and sometimes pelvic joints or Kua) outwards and away from your center. Obviously, Closing means moving back towards your center. This explanation addresses many of the Tai Chi movements where we Open and Close our joints and body parts throughout many different forms.

Another interpretation (Open & Close Dantian) brings the hands in the area of the Dantian. In this method, when you exhale your spine Closes from the top down and you lower your gaze to no more than 45 Degrees below the horizon. During your exhale, your weight shifts toward your heels and your palms “coil back to back” in front of the Dantian, approximately a fist’s width apart. Be sure not to coil closer than one fist, which is felt to “oppress the heart and lungs”. When you inhale, raise your crown and your weight now shifts to the Bubbling Well. This separates the palms to the width of the body, gently facing the thighs. This Opening action will naturally separate the palms to the bodies width but the gaze will rise to not more than 45 Degrees above the horizon . This is considered one cycle. It is recommended that you do this 7 times.

It is hard to explain but let me simplify it: Imagine inhaling and scooping hands in from sides but turning them back-to-back before they touch. Then turning palms out and pushing out as you exhale. I think this video might make it easier. https://zhongdingtaichi.com/open-close-dantian-and-heaven-earth-sink-float/

If you are a Tai Chi practitioner, I imagine you can think of several postures where we open and close the body! Opening movements, expand the body outwards. Closing movements contract the body inwards. They actually happen simultaneously and continuously. When one opens, the other closes! For example, how about Ward-Off? Opening? How about Roll Back? Brush knee? Bow stance? Just about every Tai Chi movement involves Open/Close!

As requested by several readers over the last couple of years, I am enclosing several examples of YouTube videos. Disclaimer: These are just examples of “what is out there”. I am not suggesting they are great, mediocre, or lacking. You be the judge!

https://www.youtube.com/watch?v=5LRD-2aYE9s

https://www.youtube.com/watch?v=SKUn7F5VJKg

https://www.youtube.com/watch?v=pq7_4zojQP8

https://www.youtube.com/watch?v=pq7_4zojQP8

Here is what we need to remember when we are practicing Tai Chi: When Yin closes, Yang opens. Keep this in mind when you are practicing Tai Chi. I believe you will be pleasantly surprised by the improvement in your form!

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World Tai Chi and Qigong Day 2023

World Tai Chi and Qigong Day is always held the last Saturday in April - this year that would be April 29th! The “local” time is 10 a.m. This global event was founded by Bill Douglas and Angela Wong Douglas, co-authors of The Complete Idiot's Guide to T'ai Chi and Qigong. The chapter entitled, "World T'ai Chi and Qigong Day," is considered a major force behind the global awareness of this health and healing event. The mission: “educating the planet on how TO BOOST THE WORLD'S IMMUNE SYSTEM, with scientifically proven natural health practices”.

Millions of people around the world practice one or both of these Chinese martial arts disciplines. Tai Chi was fairly well known in the United States even though it had not experienced any great popularity - almost a cult sport (if I could use that word). In 1993, American public's first exposure to Qigong was in the PBS series Healing and the Mind with Bill Moyers. According to Wikipedia: Moyers provided an in-depth look at alternatives to Western medicine and introduced the audience to traditional Chinese medicine, acupuncture, as well as Qigong. The documentary caused a definite increase in the numbers of Americans practicing Tai Chi and/or Qigong.

A few years later, Qigong was highlighted in the 1998 documentary, "Qigong - Ancient Chinese Healing for the 21st Century" by Francesco Garri Garripoli. The documentary aired on PBS-TV and was watched by over 88 million Nielson-certified viewers.

In 1998, a Tai Chi club in Kansas City, Missouri held a public exhibition in front of the Nelson Atkins Museum of Art. The aim of the exhibition was to promote the martial arts practice of Tai Chi. This exhibition and teach-in involved nearly two-hundred people. The Kansas event was covered by CNN Headline News and generated interest far beyond Kansas City. This event quickly grew into a national and international event. The rest is history.

One of the purposes of the celebration is to promote and celebrate Tai Chi and Qigong and to promote a better understanding of the benefits (both medical and spiritual) that they bring. Both disciplines use body alignment, slow, flowing movements, and diaphragmatic breathing.

Numerous scientific studies have been conducted showing that Tai Chi and Qigong improve immunity, symptoms of arthritis, chronic pain, and flexibility. Other benefits include reduced stress, decreased pain, and so much more. Practitioners also enjoy improved blood circulation, posture and balance (both mental and physical), as well as inner strength. In other words, practitioners are able to enjoy a better quality of life!

In 2011, 65 nations and millions of people around the world gathered to celebrate the health and healing benefits of Tai Chi and Qigong." In 2012, The Harvard Medical School Guide to Tai Chi cited World Tai Chi Day, as follows: "A reflection of how successful the invasion of [tai chi] has been is World Tai Chi Day, organized by Bill Douglas. One of the purposes of this day is "to bring people across racial, economic, religious, and geo-political boundaries, to join together for the purpose of health and healing, providing an example to the world."

In 2013 Harvard Medical School launched a series of lectures titled "Celebrating World Tai Chi Day." Also in 2013, the National Council of Deputies in Brazil joined 22 U.S. Governors, the Senates of California, New York, and Puerto Rico and other officials and bodies from around the world in recognizing World Tai Chi & Qigong Day.

In 2019 Southampton City Council celebrated World Tai Chi & Qigong Day along with the UK Shaolin Temple, who jointly held a free public event. The event highlighted the importance of mental health and well-being awareness with free Tai Chi and Qigong sessions for almost 100 people. In the UK, the message of the event reached hundreds of thousands of people through social media and regional press coverage including the Southern Daily Echo Press and BBC Solent.

According to the World Tai Chi and Qigong Website: “World Tai Chi & Qigong Day has been officially proclaimed, recognized, or supported by 22 US Governors; Senates of Puerto Rico, California, New York; the Brazilian National Congress; by consulates and embassies from Italy to the U.S., China to India, and by government ministries and bodies in countries worldwide. Events have been held at the United Nations Building and the Nobel Peace Center.” Hot off the press: the Governor of Washington State has just proclaimed April 29, 2023 as World Tai Chi and Qigong Day!

Tai Chi, Qigong, and Mind-Body events start at 10 am local time worldwide, starting in New Zealand and Samoa, and spreading “as the world turns” with the final events being held in Hawaii, almost a day later. I encourage you to join a class or event on World T’ai Chi and Qigong Day.  Visit www.worldtaichiday.org to find an event near you. Use #WorldTaiChiDay to share on social media.

These global events (both large and small) include demonstrations, exhibits, classes, and seminars for “global health”. They take place in 100s of cities in over 80 nations. This event, thanks to Bill and Angela Douglas and their unwavering support, has been successful in educating millions of people in all corners of the world about Tai Chi & Qigong's benefits on a personal, educational, health, and business level.

Local and national media worldwide have covered World Tai Chi & Qigong Day events, including Agence France Presse TV; Egyptian national television news; and New York City's Central Park event which was covered by NDT Television News. Your local stations may carry it as well. You may also want to check social media for events happening in your area.

If you can’t (or don’t desire to) find an event in your area, do step outside (preferred) at 10 am your local time and enjoy some Tai Chi and/or Qigong practice! Be part of the health and healing event!

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Rooting - the How, Why, and Importance!

By now I am sure you realize, there are always conflicting opinions, interpretations, and theories about everything in the world. The martial arts are certainly no exception! So, let’s assume that we agree that in Tai Chi developing your root enables all movement and affects everything you do. In fact, there are those who maintain if you don’t root, you are not doing Tai Chi!

When you practice Tai Chi’s gentle, slow, flowing movements, you need to have a strong and firm “root” in order to allow relaxed, free movement of your other body parts. We looked at rooting in a previous (2021) blog, but I believe it bears another look (and blog) because it is so vital to our practice.

Soft, slow, fluid, gentle flowing movements require a strong and firm base in the foot. Once the foot is firm, the other parts of the body can move freely and remain relaxed. The foot’s root itself should not be too relaxed nor too loose. When one has a strong root, on all “3 nails” (some practitioners refer to these as balls), you cannot pick up your big toe, ball of your foot, nor your heel. That is a very strong root!

An important point in rooting: Although you need to feel your feet connecting to and through the ground, there is a “fine balance to be achieved”. Too little pressure will make you easy to uproot, but too much will cause tension in your body!

Rooting and sinking occurs when you consciously relax the mind and the entire body, while maintaining an erect posture. The weight is then supported, joints are loosened, muscles are softened, and Qi will flow freely. Harmony (external and internal) will be enhanced. In this way, the entire body is connected and works as a unit!

Let’s examine what “rooting” means. I believe that “feet are rooted into the ground” is a given. Here the body weight must be sunk, allowing Qi to sink to the Dantian. In this position, the 3 Nails (big toe, balls of the feet, heel) are in contact with the earth/floor. The lower body is now “full” and the upper is “empty”.

What is required when we “root”?

• The back should be straight, shoulders loose,

• Spine over “full” foot,

• Pelvis in a neutral (not tipped) position,

• Joints not locked,

• Knees in line with feet (not inward or outward),

• Center of gravity (Dantian) lowers, and

• The upper body and muscles are relaxed.

• Use minimal energy to maintain the stance and sink your intention/attention down!

• Relax the muscles – Let your bones and tendons do most of the work.

According to Chen Tai Chi Training (although true for most forms), sink your body weight down by sinking into a Kua (hip) squat, lower your center of gravity, loosen the joints and sink Qi to Dantian. 

Let’s not forget intention and stillness!

Rooting is not just physical. It begins with stillness, good posture, and a clear mind. Use your mind intention (and attention) to send your Qi energy down into the ground. Posture and intent are co-dependent in rooting. Both are necessary! When a Tai Chi practitioner has a solid, deep root, trying to push them over will be the equivalent to “ trying to push over a solid wall”.

Another important benefit of using intention and attention when rooting: improving your balance. An observation regarding balance: Many students (particularly new ones)come to Tai Chi because they have balance issues. When learning Tai Chi, one of the things I frequently observe is that they do NOT transfer all their weight and root prior to moving their weight from the “empty” foot. They then “wobble” and hurriedly put the supposedly empty foot down. NOTE: When you shift your root from one leg to the other, do not allow your body to “rise up” either.

Uprooting often happens when the hips are raised too high or the 3 nails are not firm to the earth. If your opponent’s root is not strong or deep, they can become “overwhelmed” by even a light touch or push. When one “uproots” an opponent, they can even “sever the root by using a gentle touch”. Unfortunately, if you are the one being uprooted, you will not be able to “absorb or rebound force”. Not a good position to be in!

When rooting, a “fighter” relaxes and weight sinks downwards. This allows the ability to push off from the weight-bearing leg to the “empty” leg in order to drive movements. Most practitioners believe that the push should generally surge horizontally instead of vertically. This allows the “fighter” to maintain his or her root while the torso and hips drive from the body’s center, to the legs/limbs, out to the hands and feet. In this position, the back leg pushes to provide stability and power.

Here’s a question to ponder regarding movements and rooting: Should movements radiate from the lower Dantian outward to the hands and feet; or from the ground upward; and last but not least, should the power from both merge at the striking point?

Most practitioners will believe that movement starts from the lower spine (Dantian). In a martial or self-defense situation, can a “fighter” initiate movement from the Dantian down to the feet before rooting and striking? One of the key factors would be the skill and technique of this “fighter”, of course.

Bottom line: One must rely on the the solidity of the ground for upward force and gravity’s weight for downward forces!

Are there stylistic differences? Absolutely. While some root both feet, others root one and allow the other to pivot (although it is still rooted, just not all “3 nails”). Again, this is a subject for different theories and conflicting opinions. To be sure, each “style” has a list of pros (or reasons for doing so) that are probably legitimate. It’s not mine to judge…just to offer these different viewpoints and techniques.

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What Are the Six Harmonies in Tai Chi?

In a previous blog, we talked very briefly about the “Six Harmonies” (aka Liu He) . This is an ancient principle comprised of three external and three internal harmonies. However, only a small number of arts use the full six-harmonies movement principles today, and as most of you are aware by now, not everyone complies with traditional principles and/or requirements.

The Six Harmonies deep “universal concepts of harmony and balance”pertain to quite a few Chinese martial arts, such as: Tai Chi, Mantis, Kung Fu, Bagua, Xingyiquan, and Shaolin. Of course, when we refer to harmony and balance, we are talking about unity of the physical and mental (aka body and mind)!

Even though the Six Harmonies are not specific to Tai Chi, it is one of the arts that use them. However, usually the term “Silk-Reeling is used to describe what was previously known as the Six Harmonies. It does appear that most, if not all, styles of internal, “traditional” Tai Chi use silk-reeling with some minor variations. Do keep in mind that the interpretations of the Six Harmonies (or silk-reeling) may be a bit different, depending not only on which art you practice, but on your purpose as well (martial, self-defense, or health).

Traditional martial artists, today and in the past, focus on achieving balance of the body and the mind. This, together with the balance of forces in nature, is considered the essence of “internal martial arts”.  This is a difficult concept for practitioners, particularly new practitioners, to understand. Unfortunately, there are many students who quit before they reach this important, deeper level of understanding!

Let’s start with the “legend”: In 1750, Master Dai Long Bang, whose family is said to have developed Xingyiquan, used different classic texts, and ultimately wrote “The Six Harmonies Fists” as the “correct” way to practice martial arts. The Six Harmonies are derived from this work.

Considering that the Six Harmonies started with Xingyiquan, the focus was on how the internal connects with the external. The body moves as a unit (I repeat this in every class!) and when one part moves, all the parts move. Of course, the reverse is then true: when one part stops, all the parts stop (or still). This method of moving also can provide you with sudden and/or explosive power for which Xingyiquan is well known.

So here’s where the philosophical question arises. If one subscribes to the premise that in Tai Chi strength is a bit more refined and an “external expression of an internal state”, does the concept of Six Harmonies still fit? Or is it that in Tai Chi, the internal eventually (with practice) is in “charge of the external”? It is true that the body does move as a unit (coordinated and in harmony) but the movements are internal (from the center of the body). There is a philosophical difference when it comes to internal versus external relationships between the two arts.

Here’s another question: when we focus “on the mysteries of ‘the form’” are we ignoring or disagreeing that using the Six Harmonies for movement is what’s important? Confusing, huh? The bigger question: what is the impact (if any) when applying the Six Harmonies concepts to our practice in order to achieve harmony and balance?

Let’s look at the “Harmonies”:

External Harmonies (aka san wai he): our movements are coordinated (or harmonized, if you prefer). When we use the words: “coordinate” or “harmonize” we are talking about the body moving as a unit (or in unison) which, of course, includes smooth movement using good posture.  These harmonies describe how the elements of the body are controlled by the Dantian. For example, shoulders with hips, elbows with knees, and hands with feet. Keeping the elbows (which are driven by the shoulders) directly over the knees (which are driven by the hips) optimizes your physical structure.

Let’s check our External Harmonies:

• Are your feet and toes pointing in the direction where your hands and steps are traveling?

• Are your hands and feet aligned so that the ground is supporting you?

• Is your posture upright or collapsed?

• Are you turning your torso and rotating or are you just moving your arm?

• Are your elbows moving in the same direction as your knees?

  Regular readers of this blog know how much I love quotes that explain the essence of Tai Chi and/or Qigong. So here’s a great Kung Fu quote:

  “When the hands arrive the whole body arrives.”

  And a Gongfu (martially related) quote:

  “The foot and the fist arrive together”. 

  According to the late Joanna Zorya, head teacher of the Martial Tai Chi Association in the UK, “the biggest hurdle facing many beginners is learning to stop letting their hands and feet lead the way, dragging the body behind as an afterthought”.

Internal Harmonies (san nei he): The intent emits from our brain/central nervous system and signals us to move.  In order to refine the energetic quality of our intent good posture and “intentional focus” are prerequisites. Your concentration is determined by your degree of intention. 

The spirit harmonizes with with Yi (or intention). In this sense, it is not divine or ethereal. It refers to the emotional mind or heart and initiator of action. It could even be the “martial spirit” which can translate to the desire not to get hurt and to stay alive! Whereas, Yin can also translate to our “wisdom”, experience, skills, etc. Together, they focus and control the practitioner.

Your intention then harmonizes with your Qi/energy and guides it. Your Qi/energy harmonizes with your movements making sure that you are effective and don’t expend too much of your energy. Obviously, more strength equals more power!

Let’s check our Internal Harmonies:

• Is your “spirit/Shen” strong?

• Is your mind and intention clear and focused?

• Are you using good posture and technique to move your Qi energy?

• Are your heart, intention, and Qi harmonized in order to move effectively and efficiently?

The Harmonies also explain the process of healing change or transformation which also starts with intention, then moves through sensitivity plus emotions, and finally translates in physical well-being.

Do keep in mind that these “Harmonies” are often used a bit differently depending on which style you are practicing and the emphasis of your practice: health and/or martial/self defense techniques. However, being “connected” and in “harmony” is vital for any practice and life in general.

Using and learning the Six Harmonies can carry into and improve your personal, day-to-day life. Not only will you feel more balanced and have more energy, your posture and ability to relax will improve as your enjoy relief from stress. You may also find yourself more “connected” and in harmony with your environment!

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Importance of Using Intention (Yi) and Awareness When Practicing Tai Chi!

When we practice Tai Chi, are we using intention (aka Yi)? According to the Tai Chi Classics: intention (Yi) moves the energy (Qi) and Qi moves the body!

Many students come to Tai Chi with the intention of improving their balance. Without intention and awareness, how do they know when they are “in balance” or “off balance”? What about tension in your body? Where does it come from? The uncomplicated answer is: the mind! How can you release it if you are not aware that you have it or where you carry it in your body? Is it in your shoulders (very common), neck, trunk, etc. ? Without awareness and intention, how can you calm that “monkey mind”?

Do take the time to ask yourself, “Can I actually feel the movements, the bodily sensations, shifts in my balance, and the flow of Qi as I move?”

Of course, here I am talking about “internal” awareness although external awareness is important for many other reasons. However, more people are externally, not internally, aware. In my June 20, 2021 blog, as well as my June 27 2021 blog, I wrote about intention. Because it’s vital to Tai Chi and because I observe so many students “going through the motions” and seemingly mentally detached from their movements, I want to revisit it. My hope is that I can provide some clarity and better understanding.

Because intention is a somewhat vague term, we instructors don’t always talk about it with students, particularly new students. Perhaps we worry about overwhelming them while they are concentrating so hard on the “physical movements”. Unfortunately, without intention, what is Tai Chi but choreography? Sure, your body may feel better and a bit more relaxed, but are you getting the full benefit of the exercise?

You will often see Yi translated as “mind intention” because it is the mind that is the motivator and “commander of the intent”. It, therefore, stands that without the mind (either conscious or subconscious), there could/would not be intent. In fact, they are so linked that they can’t be separated. We can talk about intention as “deliberate movement”. In other words, intent must be applied prior to each and every movement we make. When we use intention together with Qi, we are in harmony with nature (and the Tao). This allows us to move smoothly, naturally, and “spontaneously”.

Perhaps a better way to say it is “that everything starts in the mind”, the mind then guides the energy so that it can become a physical reality (movement).

It stands to reason that intention without movement is NOT Tai Chi, nor is movement without intention. Internal and external are co-dependent in Tai Chi. When the mind is engaged and aware, it is constantly gathering data about your body. Yet another reason to move slowly when practicing, so that we can develop sensitivity and be mentally “engaged” in our mind, our body and all the related systems.

So what happens when our mind is disordered, unclear, or chaotic? This has been referred to as “moving from the external form”. Usually (but not always) this happens with new students when they are trying hard to move “correctly”. Totally understandable because all the movements, positions, postures, techniques, etc. are new and can be somewhat daunting. Unfortunately, this can cause our breathing to be out of sync with our movements. Hopefully, this stage passes fairly quickly - with regular practice! When practice is spotting or infrequent, this stage can last a long time.

The good news:

Without realizing it, we do give our body and mind non-verbal commands and directions daily. We just never stop to think about it. No words or verbal commands are said to ourselves in our minds to implement the things we wish to do; we simply do them. For instance, you probably think about grabbing that snack before you actually start reaching for it!

As we move in Tai Chi Practice, we strive to consciously feel the intention and to become more sensitive to it so that it can be used to make our bodies move. While we practice Tai Chi, it is the intent that emits from our brain/central nervous system that signals us to move.  Once we can feel it and become more sensitive to it, we begin to refine the energetic quality of our intent through good posture, as well as the intentional focus of the mind. Of course, good posture and “intentional focus” are prerequisites.

Ben Sterling states in the Taijiquan Guide that nothing should be superficial or done for the sake of appearance or repetition. One of my favorite quotes: “Move with purpose, not just the surface”.

The flip side of intention:

An interesting (but true) concept - using the martial aspect of intention: Even if your “opponent” is untrained in intent, they can sense your intent if it is “highly focused”. Can this work to your disadvantage? Absolutely, in a combat situation. When facing an opponent, one does not want to “telegraph” the intent!

However, when we practice (non-martial) and are not facing an opponent in Tai Chi, it is important to build and develop your Yi. In fact, it is vital.

Does intention happen automatically? Absolutely not! It must be cultivated and developed. It does take some time and introspection. Is it worth it! Absolutely!

Having a clear mind and intent ensures that our Tai Chi is powerful and full. Regular (yes, that word again) practice will improve and keep the signal between your mind and your body strong. Your Tai Chi will have more depth and you will be able to enjoy all the mind, body, and spirit benefits of Tai Chi practice!

Let’s think about how you can transition your mind’s “clear intention” or Yi, into your everyday life. Wouldn’t it stand to reason that the results of your clear intentions would produce better outcomes, increased success, and perhaps a more satisfactory life! There doesn’t appear to be downside!

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What is Lu Ha Ba Fa or Water Boxing?

The internal Chinese martial art, Lu Ha Ba Fa or Water Boxing, is known by a variety of names. I had not heard of it until recently when one of my readers wrote to me about my Lao Gong blog and mentioned that he did “Lu Ha Ba Fa” as well as other practices. I was intrigued and decided to do a little research. Thank you Jon L!

Translations, Spellings, & Names:

There are a few different but similar translations: “Hua mountain heart/mind and intent six harmonies eight methods boxing” or “six harmonies and eight principles”. Evidently (I imagine because of the lengthy name), Lu Ha Ba Fa is often abbreviated as LHBF. That makes sense. It is often referred to as Lop Hap Baat Faat in Cantonese.

As one would also expect by now, there are many variations on spelling: Liuhebafaquan, etc. The easiest names to remember and pronounce are: Six Harmonies Eight Methods Boxing, or Water Style Boxing, or Water Boxing Chinese Martial Art! For purposes (and simplicity) of this blog, I will use the term “Water Boxing”.

According to Chapter 78 of the Tao Te Ching:

“Nothing in the world is softer and more supple than water,
Yet when attacking the hard and the strong,
Nothing can surpass it.”

This style is often referred to as Water Boxing, as its movements remind one of running water.  Some say they look like “floating clouds.” Water may be more fitting because like the nature of water, movements can be soft and slow one moment and quick and powerful the next. Like water, the movements are very fluid, without “form”, and are highly adaptable.

As is common in many (if not most) internal Chinese martial arts systems: Water Boxing is used for self-defense, and for improving health, focus, coordination, and balance. As well, it strengthens the body, and increases stamina and longevity. It is believed that one of the goals of the style was to exercise the spine as you stimulate and massage the internal organs.

History:

According to one legend, credit for the origin and development goes to a Song Dynasty Taoist sage named Chen Tuan (aka Chen Xiyi, Chen Po) from the Huashan Taoist Monastery in Shaanxi Province during the 9th century. Another story states that Chen Tuan (aka Chen Hei I) was a noted mathematician and Sage from the Shanshi Province. As one story goes, Chen won ownership of the Hua Shan Mountains from Emperor, Zhao Kuangyin in a chess game. This mountain is where Chen did most of his teaching and where he created Qigong, Neigong, and Tai Chi Ruler exercises, as well as Water Boxing. He ended his days living and resting in a cave more or less meditating on the “nature of all things  until 989 A.D. when he passed away in there.

As the story goes, at the beginning of the Yuan Dynasty (1279-1368 A.D.) one of Chen’s faithful disciples, Li Dongfeng (Li Dong Feng) went to Chen’s cave.  He found Chen’s writings, including a detailed description of Liu He Ba Fa. Feng then taught Water Boxing to a small group of Taoists on the mountain. As were many other martial arts at the time, Water Boxing was only passed down from one generation to the next within closely guarded circles. It was only taught to “ a handful of gifted and chosen students with exemplary courage and moral character.”  

Even though Water Boxing was only taught to a select few, several disciples added their own “kung fu” styles (Shaolin, Mantis, Tai Chi, Xingyi, Baugua) to the original. It’s easy to see why Water Boxing has been called “the quintessential hybrid of Tai Chi, Xingyi, and Bagua.” It was Grandmaster Wu I Hui (1887-1961 A.D.) who more openly started to teach Water Boxing in Shanghai. From there, even though it did spread West, very few schools actually taught and do teach it.

As with other internal styles, its training and methods involve cultivation of the body’s internal energy or Qi.   While not a well-known system, it is considered a beautiful, unique, and effective fighting style and “one of the most sophisticated forms of internal kung fu”.

Even though Water Boxing has many similarities with Xingyiquan, Baguazhang, Tai Chi, it incorporate over 700 different techniques, and as you would expect, is very detailed. Many describe it as having:

• the power of Xingyi is at its center,

• it utilizes the stepping patterns of Bagua for turning and spinning,

• and, it utilizes the neutralizing power of Tai Chi for its variations.

Some of Water Boxing’s movements are high, low, fast, or slow - the operative word being: “sometimes”. Motions are forward, backward, up, down, and lateral. The best way to describe it might be to say that the movements, although clearly defined, constantly fluctuate. It is the mind (aka Xingyi) that initiates the movements and the body follows. Here, we have yet another name for the form: Xinyi Liu He Ba Fa.

Interestingly, in Water Boxing:

• Including opening and closing, there are 68 movements,

• each major movement is unique,

• movement names repeat, however, there are no repetitions anywhere in the form, and

• each movement can consist of many sub-movements.

• There are two Water Boxing styles (routines): Liu He Ba Fa Fist and San Pan Shi Er Shi. Liu He Ba Fa Fist includes Qigong and martial applications. San Pan Shi Er Shi is a reaction training routine for combat.

As you can probably tell by now, this “style”, if I can call it that, is complicated and very hard to describe. It is probably best appreciated by watching a few YouTube videos. This list is far from exhaustive, as this is a blog, not a research paper.

https://www.youtube.com/watch?v=pHDYutnNBB8

https://www.youtube.com/watch?v=KnT3YUWBvOs

https://www.youtube.com/watch?v=kJjHvS7O4-Q

https://www.youtube.com/watch?v=TQKgXX3a35c

Of course, there are also many DVDs that can be purchased on line. Or if you are lucky enough to have a school that teaches Water Boxing in your area, it would be a great experience to check out.

Because I found the idea quite intriguing, in a future blog, I will be covering the Six Harmonies.

My bottom line: keep learning and keep moving on a regular basis!

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Slow Stepping in Tai Chi - Why and How!

Have you ever watched a group doing Tai Chi in a park and somewhere outdoors. I bet you (and many other people) were impressed with the lovely, slow, flowing movements! Many observers are so impressed that they sign up for classes. But what happens when they actually start a class? Is the same Tai Chi we saw what we are practicing? Are the movements slow and flowing manner? Or are the movements being done too quickly?

Many students have trouble “slow stepping”, particularly new ones. Usually that’s a balance issue, or that’s the way they usually move, or (and it can even be because) they aren’t quite comfortable nor do they understand the principles of the movement. By hurrying through the movement, they may think that no one will notice (especially the instructor). Wrong! A good instructor will definitely notice! See my blog from 2019 for some thoughts on why we need to practice slowly.

Even though we may feel that we are stepping slowly, we probably need to slow down even more. Letting momentum take over eliminates many of the very important benefits of practicing Tai Chi. This is, unfortunately, common among more “seasoned” students and/or practitioners.

Here’s an example: on average, most people take as many as 100 steps a minute. That is certainly too fast for Tai Chi stepping/walking. We should be doing about 20% of that. An excellent practice is to take a breath with each step. At the beginning, you may feel unbalanced and you may “wobble” some. You will also notice that slower stepping will also lead to slower breathing. This is a good thing!!

Advantages:

Slow breathing and stepping has a meditative effect, especially if you move at an even pace. Slowing down our movements can be very “cathartic and meditative”. It also brings our body and mind into harmony. As you deepen your breath, you are learning how to relax and control your mind. This will lead to increased body awareness, get us in touch with the inner aspect of Tai Chi, our environment, and our movements. This helps us to eliminate distractions, think more clearly, and find inner peace, all which, hopefully, will carry over to, and benefit, our daily life.

Slow stepping, though a challenge, will improve your balance, leg strength, coordination, and endurance. As well, it will strengthen the tendons and ligaments around our joints. Your Tai Chi practice will also become more smooth and agile, according to Master Jesse Tsao, author of Practical Tai Chi Training. Who doesn’t want that??

When you slow your steps and keep your hips sinking towards your heels (not leaning forward), you will tire your thighs and calves. Your knees should not hurt! According to Master Tsao, because it helps blood return to the heart, the calf is called the “second heart” in Traditional Chinese Medicine (TCM).

An important benefit of slow stepping (Tai Chi Walking) includes improved heart function and blood circulation without over-stressing the heart. The entire body is comfortable because there is little to no loss of energy. In fact, when fresh energy flows in, stagnation flows out - what Master Tsao refers to as “internal energy circulation”.

When you step slowly, this is also an opportunity to discover what positions or movements cause you to tense or lose your focus. Unless you know where or when your muscles tense up, how will you stay relaxed, “balanced and aligned”? Once you discover where the problem lies, you can work on removing the tension.

So when you think about it, doesn’t it make you wonder why you/we may be rushing through form? How are you/we benefiting from it? Honest answer: you/we are not!

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How Tai Chi Helps Depression!

Unfortunately, depression is a common mental disorder. According to the World Health Organization, as of 2021, approximately 5% of adults suffer from depression. It is a leading cause of disability, globally affecting about 280 million people. No one is immune! It strikes people of all ages, all nationalities, ethnic groups, the rich and the poor, and everyone in between.

There are several types of depression, although most people have only heard of situational depression, clinical depression, and Major Depressive Disorder. Depression cannot be classified as a single disease. It is a disorder of different degrees, multiple symptoms, and is very different from fluctuations in mood. When depression is recurrent, whether with moderate or severe intensity, it can become a very serious health condition.

Basically, it takes the joy out of life and interferes with daily functioning. There is an overwhelming feeling of hopelessness, struggles with worry, anxiety, low energy, difficulty focusing, and problems connecting with others. Even worse, it can lead to suicide, which is the 4th “leading cause of death in 15-29 year-olds”. Depression can also worsen other underlying medical conditions (co-morbidities) and result in a lower quality of life.

Treatment depends on the severity and number of depressive episodes over time. Depression treatment may include behavioral activation, cognitive behavioral therapy, interpersonal psychotherapy, and/or antidepressant medication. Antidepressant medication is not usually the “first line of treatment” for mild depression.Behavioral therapy may be individual and/or group. Unfortunately, individuals who suffer from depression often find that treatments are not always cost effective, accessible and/or feasible.

Exercise is frequently recommended in order to reduce depressive symptoms, but not all forms of exercise are appropriate or feasible for older adults. Tai Chi is often recommended to improve balance and mobility, as well as to prevent falls. Fortunately, Tai Chi has been shown to reduce depressive symptoms.

Most people understand that Tai Chi improves physical health and flexibility. One hypothesis is that it’s the meditative aspect that improves the mental and emotional state. It has become more apparent that Tai Chi and/or Qigong can improve our mood, as well as decrease depression and anxiety. Regular practice can even help “rewire the brain” in response to certain experiences. These new connections strengthen our emotional stability, meaning our brains are better able to cope with the daily stresses we face and help us feel more in control during difficult times or situations. In fact, research shows that those who meditate are better able to redirect negative and harmful thoughts altogether.

According to Taoist Tai Chi®, the “moving meditation” is what affects our nervous system and brain. Tai Chi clears the monkey mind, decreases anxiety, and calms the practitioner.

Recent Research

A June 2021 article in European Society of Cardiology, stated that approximately 1/3 of stroke survivors experienced depression. Unfortunately, this depression was linked with increased mortality rates and greater disability. It is not uncommon to use mind-body “interventions” to decrease the symptoms of depression in stroke survivors. According to study author Dr. Ruth Taylor-Piliae of the University of Arizona, Tucson, “Tai Chi practice allows the individual to quiet the mind by dwelling in the present and setting aside unnecessary negative emotions, such as depression.” Tai Chi participants showed a decrease in depression, anxiety, and stress. However, like many studies using Tai Chi, the sample size was small!

A February meta-analysis appearing in Complementary Therapies in Clinical Practice, February 2022 indicated that Tai Chi positively affected both anxiety and depression for patients dealing with cancer, stroke, and heart failure.

A pilot, retrospective study was undertaken and published in July 2022 in Integrative Medicine Reports. Researchers noted that the study subjects enjoyed significant reductions in depression, anxiety, and insomnia. The Psychiatric Outpatients in this 13 week trial of Tai Chi/Qigong intervention reported enjoying the intervention and exercises, along with very little difficulty practicing at home.

As we have heard repeatedly, there is a need for use of “strong methodologically designed RCTs” and better sample sizes. Nevertheless, Tai Chi and/or Qigong have been shown to decrease depression and anxiety! Most research and anecdotal evidence supports this.

In fact, psychologists are often encouraged to incorporate Tai Chi into their clinical practice because “Tai Chi can help reduce stress and anxiety, alleviate depression”. Unfortunately, a short seminar is NOT going to turn your psychologist into a qualified Tai Chi practitioner! It’s not a quick fix.

I have said many times (and I’m sure if you are a regular subscriber to my blog, you are tired of hearing), that benefits derived from the practice of Tai Chi and/or Qigong can only be maintained when they are done on a regular basis.

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