понедельник, 28 июля 2008 г.

Four Qigong Exercises

Four Qigong Exercises

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Qigong is one of the oldest exercises in Chinese history, dating back more than one thousand years.


There are numerous types of Qigong. Generally speaking, Qigong is a variety of breathing, gymnastic, and meditative exercises. In Chinese, Qi means several things; the most common meaning of Qi is air. Here, Qi means the life energy inside a person. This life energy comes from the combination of three things: the air breathed in through the lungs, essential Qi from the kidney, and the Qi absorbed from food and water through the digestive system. Qi circulates throughout the body, performing many functions to maintain good health. The stronger Qi you have, the healthier and stronger you are. The word Gong means a method of exercise that requires a great deal of time in which to become proficient.


Simply put, Qigong is a breathing exercise that requires regular practise, and is especially beneficial for health and mental relaxation. Qigong is an integrated part of Tai Chi.


Q1 Stand upright but relaxed, feet apart, knees relaxed, eyes looking forward, chin tucked in, shoulders relaxed.

1. The Posture of Infinity – for posture awareness


According to ancient Chinese philosophy, the universe started from a vast void, the infinity. It is called wu-ji in Chinese. The main focus of this qigong exercise is for posture awareness.


Q1 Stand upright but relaxed, feet apart, knees relaxed, eyes looking forward, chin tucked in, shoulders relaxed.


Cleanse your mind and focus on the correct posture-upright without being tense.


2. The Posture of Tai Chi – for Dan Tian awareness


Q2ASlowly bring your hands up, palms facing each other, breathing in.

From the vast void, the infinity, the universe developed into a state of Tai Chi, the supreme ultimate. It is like an immense ball comprised of two opposite and complementary halves, yin and yang. The main purpose of this is for Dan Tian awareness.


Dan Tian is the area approximately three fingerbreadths from the naval. It is the centre of Qi.


From Q1Posture awareness


Q2A: Slowly bring your hands up, palms facing each other, breathing in.


Q2B: Bring hands towards chest, bending knees slightly.


Q2B: Bring hands towards chest, bending knees slightly.

Focus and concentrate on the Dan Tian. When you get slightly tired, stretch your hands out to the previous posture, bring your hands down and slowly stand up. Dan Tian is an area three finger breadth below the belly button (Umbilicus) 3. The Posture of Opening and Closing – for breathing awareness


Q3A: From the previous posture, breathe in, open hands to shoulder width. If your knees feel tired, gently straighten them.

This is the working of yin and yang. Closing is yin and opening is yang. The purpose of this exercise is for breathing awareness. Breathing is the centre of all qigong exercise. The ancient Chinese believed breath is life and life is energy.


Q3A: From the previous posture, breathe in, open hands to shoulder width. If your knees feel tired, gently straighten them.


Q3B: Breathe out, pushing hands towards each other as close as possible without touching.


Gently bend your knees if you have straightened them in the previous move.


Continue opening and closing hands several times. Complete the exercise by stretching your hands forward, return to the previous position and straighten your knees.


Do this exercise three or less times to start with and then more as you are get stronger.


Q3B: Breathe out, pushing hands towards each other as close as possible without touching.

As you breathe in and out, imagine there is a gentle magnetic force between your palms. Pull against this resistance as you breathe in and push against it as you breathe out.


Keep your mouth closed but not tight, tongue lightly touching the upper palate


Using Abdomenal breathing method:


Imagine that as air is travelling through your nose, down the trachea (airway to the lungs), and filling the lungs and then the abdomen. Your abdomen is extended with the air, making it bulge gently outward. Then as you breathe out the abdomen contracts. You can mentally picture the air expelling from the abdomen, lungs, trachea and finally through your nose. (Physically, air does not enter your abdomen. This is a method using guided imagery to help utilise your diaphragm to open up more air space in your lungs.)


Using the reverse abdominal breathing method


This is for Qi awareness. It helps to circulate and cultivate your life energy.

Using the same imagery let air go through to the abdomen, except when breathing in the upper part of abdomen (where the stomach is) expands, and lower abdomen contracts. When breathing out (which is often faster when delivering force) the upper abdomen flattens and the lower abdomen extending outward. This is a more advanced method often adapted by Chen stylists. This method allows the Qi to sink to the Dan tian quickly and powerfully when delivering force which is more prevalent in Chen style. Chen style is not a suitable style to start with by people with arthritis … might be later when you are stronger.


4. The Posture of Raising and Lowering – for Qi awareness


Q4B:Bring your hands up along your chest and breath in.

Q2A : Slowly bring your hands up, breathing in.


Q4B:Bring your hands up along your chest and breath in.


Continue moving in the loop, standing up as you breathe in and bending down as you breathe out. Finish off after doing the exercise three times.


When you breathe in, visualise your Qi moving up to the middle of your chest. When you breathe out visualise your Qi moving down to the Dan Tian. It doesn’t matter if you don’t understand what Qi is. Simply think about this area as you breathe in and out. As your Tai Chi improves, you will be able to understand and feel the Qi. While the sensation of Qi is different to different people, for most, it feels like a warm and slightly heavy sensation.


Original article and pictures take taichi-4d7hcyno75y7zbms.netdna-ssl.com site

среда, 16 июля 2008 г.

Forms - Yang Style Tai Chi Chuan • Tai Chi Sword and Saber

Forms - Yang Style Tai Chi Chuan • Tai Chi Sword and Saber



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We will post martial arts related articles and links to articles/videos on this page. If you have an article or link that you wish us to review for posting, please contact us.


We are not responsible for the content of articles/videos that are not generated by us. We will do our best to post truthful and verifiable material.


Here's a great film company, with some very well done, interesting and inspirational videos.






Lapel Grab Defense Application


Do you see any Taijiquan movements in this technique?



Two Interesting Tai Chi Movie Segments


The Shadow Boxer - The Tai Chi Way



The Tai Chi Master - Zhang Sanfeng Discovers Tai Chi







Applications by Yang Zhenduo & Yang Jun - Fair Lady Works Shuttle



Tung Ying Chieh - A student of Yang Cheng-Fu. You will notice it is a bit different from Fu Zhongwen's form (also a student of Cheng-Fu) or Yang Zhenduo's Yang family form. However, you can definitely also see many similarities in all of them. This is an example of how styles can vary, yet be derived from the same source. Time and an individual's focus and understanding of the form can have a definite impact on the development of an individual style. Even though it is often labeled "Tung Style" is still considered a traditional Yang Style. Additional forms were also introduced in Tung Style, such as the Tung Fast Form, etc.


Tung Style Tai Chi Performance





Seminar with 6th Generation Yang Family Tai Chi Chuan Master, Yang Jun


by Laoshi David West


I was recently invited by one of my past instructors (Laoshi Michael Coulon) to attend a two day seminar with Master Yang Jun.


At first I was hesitant, due to time constraints, etc, however after not too much contemplation, I made the decision to attend.


I knew from my former studies that the Yang Zhen Duo form, which Master Yang Jun's grandfather (Yang Zhen Duo) taught him, was somewhat different (mainly in the transitions) from the form that I normally practice (closer to Fu Zhongwen's form).


The seminar was covering the 3rd section of the Yang Family Long Form. I thought that by taking the seminar, I might just pick up a few little extras about the movements and be able to apply the teachings in some way to my existing form. Much to my surprise, I cannot believe how much more information I gleaned out of this seminar.


The first thing I will mention is the historic and theoretic detail that was presented by Master Yang was refreshing. Even with his self professed difficulty in the English language (which I thought was very good), it was great to see his concern for traditional Yang Style Tai Chi Chuan literature and understanding. Many of the things he mentioned matched my thoughts and what I have learned exactly. Sometimes you think all of the reading and studying we do is only for westerners... however through his speaking, he did confirm that most of the information we are getting is what is what was meant to be transmitted. Master Yang Jun further confirmed and demonstrated Master Yang Cheng Fu's policy of spreading true Yang Style Tai Chi Chuan, without withholding secrets.


Second, I would like to say that the transitions and postures taught by Master Yang Jun are very detailed and specific. Even though the transitions are in some ways slightly different than the way I have learned the movements, it brought to my attention that I need to pay more attention, and be more precise during the transitions, regardless of which method I use. I also picked up some ideas and details on the completed postures.


The third thing I would like to comment on is the application of Tai Chi Chuan principles within Master Yang Jun's form. Prior to this seminar, I had only seen videos of Master Yang Jun. During the seminar he presented all of the principles of alignment, stretching, bowing, sinking, full body movement, etc. that any Tai Chi Chuan practitioner would hold near and dear. It was quite pleasing to see that the principles we use are still taught by the Yang Family.


Lastly, I would like to comment on the effectiveness of the seminar in general. Most seminars I have attended, I have picked up a only a few things here and there. I usually only retain about 10-30 percent of any seminar. After this seminar with Master Yang Jun, I would say that I have retained about 80-90 percent of what he taught. I can now apply much of the teaching to enhance the quality of my form.


I highly recommend attending these seminars presented by the International Yang Style Tai Chi Chuan Association, regardless of how different you might think someone teaches from your method of practice. It was truly an honor to meet and study with Master Yang Jun.


Yang Shou Zhong, son of Yang Cheng Fu



Tai Chi - A Martial Art - Many think that Tai Chi is just a way to relax and get magically healthy... however the relaxation and health that you achieve from practicing Tai Chi Chuan is best realized when the martial arts intent is maintained while learning the art. Here is another article from the web, that is pretty descriptive of this concept.


http://www.taichiaustralia.com/MartialArt.htm


Combat Yang Tai Chi Chuan - An interesting article by Peter Lim Tian Tek, with many good points on Yang Style Tai Chi Chuan as a supreme martial art. The name Tai Chi Chuan stands for Supreme Ultimate Fist/Boxing. It could also be translated as Grand Ultimate Kung Fu. Many proponents of external martial arts have adopted the softer "cotton fist" concepts of Tai Chi Chuan into their systems due to the superior movement and skills that are developed. We do not need to be fighters to practice Taiji, however we must train with the martial skills intended to truly learn the art of Tai Chi Chuan.


http://www.chebucto.ns.ca/Philosophy/Taichi/combat.html


Tui Shou (Push Hands) is one of Tai Chi Chuan's way of working applications and using the energies cultivated in the learning of the internal kung fu (taiji) form. This practice is something that develops over years. I believe it is why the best of the best in displaying this portion of the art are usually very old. Tui Shou must take place effortlessly. Do not use external force. Take a look at these masters applying their skills in the art of Tai Chi Chuan Tui Show.


Developing a Warm-up & Stretching Routine


Classical Tai Chi Internal Discipline - Steven Hwa


Another Interesting Shaolin Kung-Fu Documentary


Wisdom and the Martial Arts - An article by David West


Wisdom and the Martial Arts


Code of Personal Improvement - Martial Arts have long been associated with wisdom and personal conduct codes. This is a code that we have developed from many sources that have stood the test of time. It should be reviewed from time to time to reflect on the areas in which you can develop and apply. Nobody will be perfect, however we should continue to strive towards improving these attributes.


Our Code - Develop Strength of Mind, Body & Spirit


Martial Art's Animals - Many martial arts have techniques and concepts based upon the observation of animal movement as well as their characteristics. Some styles also incorporate insects as part of their animal studies. Even Tai Chi Chuan (Tai Chi) has many movements that are animal based techniques.


Here are some links to various sites, etc. with information on the subject. These are for reference only, and should be viewed with discernment.


http://www.shaolinkungfu.co.nz/page.php?p=animals


http://www.shaolin.com.au/animal.html


http://en.wikipedia.org/wiki/Five_Animals


http://www.shaolin-society.co.uk/Animal_Styles/animal_styles.php


Rooting - An article written by David West covering some points about rooting in Tai Chi Chuan.


333 For Internal Martial Arts - An article written by David West concerning three important concepts in the martial arts.


Internal vs. External "What Sets Them Apart?" By Tim Cartmell


Some additional videos of Fu Zhongwen's Form


Fu Zhongwen Form Section 3


An interesting page with some useful Yang Cheng-Fu Style information. View photos of Yang Cheng-Fu in the Tai Chi Chuan Form Postures.


A brief view at an early filming of the five animal form we teach.


Tai Chi is not well known as a martial art, but rather a slow movement for health purposes. While Tai Chi (Tai Chi Chuan) is healthy to practice, it is actually one of the most effective styles of Kung Fu know to man... however, the martial applications are somewhat disguised by Tai Chi Chuan's slow and graceful practice methods. Here are some videos that attempt to represent martial applications of Tai Chi.


An interesting documentary on Shaolin Kung Fu and the Shaolin Temple.


Here are some videos by Tai Chi Chuan Masters closest to the style we teach. Our Tai Chi Chuan is closest to Fu Zongwen's form with some influences from Yang Zhenduo's form... also with additional principles as taught by Laoshi Ron Mathews... emphasizing strong postures, sound movement and martial applications. Our students should view the videos only as additional reference. Students should not attempt to learn postures and movements from these videos. Remember that your form will be most graceful if each movement and posture contains strength, intention and correct alignment.


Group Classes Located in Downtown Nashua, NH.


Close to these New Hampshire locations: Amherst, Nashua, Merrimack, Hollis, Milford, Mt. Vernon and many more NH towns. Also not far from many Massachusetts towns.


Original article and pictures take www.yangstyle.com site