понедельник, 29 июля 2013 г.

Tai Chi for Mind and Body

Tai Chi for Mind and Body
This chart shows the 24 basic movements of Tai Chi.
This chart shows the 24 basic movements of Tai Chi.

Next time you’re running through a park sweating and gasping for breath, take a look across rolling lawns and open spaces – chances are you’ll see a small group of people performing what appears to be martial arts in slow motion.


No, they’re not rehearsing for a Swan Lake role. They’re practising a centuries-old Chinese exercise with stretching and flowing movements designed to strengthen mind and body.


Described as ‘moving meditation’, Chi Kung (traditionally spelt as Qi Gong) is practised by over 60 million people in China every day for its health benefits – in fact, it is considered such a holistic form of healing that it even forms a focal component of traditional Chinese medicine.


“Three essential elements make up the art of Chi Kung,” says Brisbane-based instructor, Julie Vear. “Working on the elements of posture, mindful movement and breathing promotes relaxation benefits and increased energy, even in the first lesson.”


Perhaps it’s because Chi Kung can be incorporated into daily life – on the bus, at your desk, at a café or while watching a movie – that its popularity is growing in Australia also.


“Ten years ago I would have only one or two people in some classes,” says Julie. “But now I teach mornings, evenings, weekends, in a studio or a park, in corporate offices or in hospital beds. The beauty of Qi Gong is that anyone can do it anywhere and still achieve profound health benefits.”


While Chi Kung shares similar concepts and movements to the more well-known Tai Chi, the two regimes are not to be confused.


“Chi Kung emphasises the flow of Chi (energy) through the acupuncture meridians in a less choreographed way than Tai Chi,” says Allan Kelson, a Foundation Member of the World Academic Society of Medical Qi Gong and international judge of Tai Chi competitions.


“That’s not to say Tai Chi is physically hard or strenuous, but remembering the movements and co-ordinating the mind with the body can be challenging for some and counteract the de-stressing nature of the exercises.”


The sport of Tai Chi has been refined to such a level it was pitched to be included as a new Olympic Sport at the Beijing Olympics in 2008. Unfortunately for its fans it wasn't accepted, but hundreds of tai chi masters did get to exhibit their skills at the opening ceremony.


“I estimate around one percent of Tai Chi enthusiasts take it to a competitive level, but it doesn’t matter if you don’t – you get a lot of benefit from Tai Chi and Chi Kung at all levels,” says Allan. “After years of training, you can even use it as martial art form.”


When you consider that Chi Kung needs no sports equipment, uniform, special grounds, or even a particularly good memory or fitness level, the ancient and elegant art form becomes a very attractive proposition.


“Chi Kung represents a holistic healing and de-stress technique that is easy and highly effective. Anyone can do it – even the stressed out corporate people who can’t find 10 minutes to eat lunch can find one minute to do Chi Kung at their desks,” says Allan.


“Taking time to do a one or five minute set means they can return to their work feeling as revived as if it were the start of the day.”


Allan has taught all types of people, from the Australian Tax Office staff, to Physical Education teachers, to women going through menopause, to professional footballers, to hip-hop street performers, to patients recovering from cancer.


“Even Frida from Abba flew me to Sweden to coach her for a month!” he says. “She really needed to relax and found that Chi Kung worked the best for her.”


The flow of Chi along the meridians in the body is believed to assist many health problems including stress, high blood pressure, poor posture, menopause, chronic fatigue and injuries such as whiplash or back pain.


Jin-Song Han, the founder of the Tai Chi Australia School in Victoria and Tasmania, reports Chi Kung can even reverse the growth of cancerous cells.


“There is a lot of research that shows Chi Kung helps cancer patients in their recovery,” he says. “It all comes back to the Chinese belief that allowing Chi to flow through the meridians and internal organs will release blocked Chi in the body. It is the blocked Chi that causes illness.”


It also helps slow the ageing process, a claim that Song supports himself. “I’m 46 but feel like I’m in my mid-twenties. As for looking younger, well, you can judge my photo on the website to see how old I actually appear!”


One of Julie’s students is a retired academic who was left unable to speak, read, write or think when debilitated by a stroke in 1998. Jeff Pittam discovered that Chi Kung helped him to concentrate on things other than his stroke, helped him relax, increased his motivation and aided his concentration and focus through the complexity of the forms.


“It also helps my balance,” he says. “Even before the stroke my balance wasn’t wonderful, but now it is so much better.”


But it’s not just the injured and infirm who benefit. Queenslander Geoff Osborn is a 33-year-old IT professional with a passion for rock climbing, swimming, martial arts, hockey and swimming. He turned to Chi Kung to achieve more endurance and balance in his life – both at work and in sport.


“I can recognise differences between movements I think I'm doing, and what I'm actually doing. Mostly we move from habit, and the Qi Gong helps me focus on the now-ness of movement,” he says.


The more relaxed approach to work and sport means Geoff is able to enjoy his activities for longer periods of time, without getting too wound up in day-to-day stuff.


“I found I got the most sense of health, wholeness and calmness from Qi Gong rather than sweating it out in a gym,” he says.


This is a concept that Julie reinforces in her teachings.


“Western fitness principles tend to focus on sweat, pain and muscle definition,” she says. “But this style of exercise is usually very linear and tends to view the body as a machine.”


It transpires that though people might think they’re getting a good workout on the treadmill while watching television, they’re actually disconnecting mind from body.


“Qi Gong practice emphasises mind/body integration and movements which massage and energise the internal organs as well as joints, muscle and bone health,” says Julie. “The brain loves patterns of movement and many Qi Gong forms help to balance the two hemispheres which enriches the neuro-muscular system.”


This, according to Julie, is vital to our well-being.


“The movements lead the Qi through the meridian system to every cell in the body making Qi Gong a powerful self-healing method,” she adds.


“It turns the flight/fight instinct into a deep state of relaxation, which in turn promotes the flow of Qi. Everything should be about balance – flexibility and strength; relaxation and activity; yin and yang. Working with the body and breath leads us to present moment awareness and a kinaesthetic awareness of ourselves. And thus it gives us a sense of balance and harmony in our world.”


Tai Chi 24 Form



Do-it-Yourself Tai Chi for Home or Office


Here are two simple exercises that can be done at your desk. If you have pre-existing medical conditions, consult your doctor prior to attempting any unsupervised Chi Kung.


“These sets are great for opening the lungs and getting some blood and Qi flow going through the body,” says Julie. “Remember, keep your movements slow and put emphasis on posture and breathing – keep it in rhythmic harmony with your body movements.”


Opening the wings


Inhale: float the arms up to shoulder level


Exhale: open arms out to sides (as if you were expanding around a large beach ball)


Inhale: slowly close arms (palms facing each other) as if compressing a ball


Exhale: when hands are about the size of a basketball in front of chest, lower to sides


Repeat 3 times


Gathering the energy of heaven and earth


Inhale: turn palms to face outwards, reach outwards to the sides, then over the head (palms turn down to face the crown)


Exhale: lower hands down centre line of body (fingertips a few centimetres apart)


Repeat 3 times


Original article and pictures take anitarevel.hubpages.com site

среда, 17 июля 2013 г.

Tai Chi for Martial Arts

Tai Chi for Martial Arts
Tai Chi Fajin Image
Tai Chi Fajin Image by Mark Thayer

Before we close the Tai Chi Mastery Program I want to share with you some of my perspectives on using tai chi as a martial art. I know many of you mainly practice tai chi for health, but many others want to know how to use tai chi as an effective martial art and for self-defense.


I have seen a lot of comments about why we don't see tai chi being used in MMA (mixed martial arts) and because it is not seen in that arena, it therefore must not be very effective. My own view is that tai chi can be as deadly as many other martial arts, in fact I would say it is better than most, but to be effective you have to go through the classical training progression, which few in the West undertake.


One could ask, "In the age of guns and mechanised weapons what is the usefulness of learning a martial art like tai chi?" I think it is important to recognize that the art of tai chi gives you the abillity to be a master of different energies both in yourself and those around you. As you move toward mastery in tai chi you are at the same time moving toward mastering energy.


How many times have people tried to suck your energy dry? How many times in life has negative energy been directed at you either directly or indirectly? Were you conscious of this at the time and were you able able to make a choice about the best action or did you take a negative energy hit? Tai chi gives you practical methods to work with day-to-day situations learning to flow and move with energy so you can choose how to best use your energy. Few martial arts do this. Tai chi also works on the principles of water, that of flowing with the line of least resistance.


In my book, The Power of Internal Martial Arts and Chi: Combat Secrets of Tai Chi, Bagua and Hsing-i, I talk about four different stages of learning tai chi as a martial art. To go through all four stages requires ten to twenty years of learning and is only for the most dedicated (some would say extreme).


I studied full-time in Communist China in the Chinese language for eleven years (this was before I had a family). To put this in perspective you can become a Western medical doctor in just over eight years. I say this to emphasize that traditionally learning tai chi was taken as a full-time profession not as a part-time hobby. Doing so enables a person to acheive extraordinary mastery of the tai chi form, energies of tai chi and of course superior fighting abilities.


At the end of the post I have shared a short video where I introduce tai chi as a martial art and show a few basic applications. This is taken from the Tai Chi for Beginners program. You can click here to skip straight to the video.


If you want to learn the four stages of learning tai chi as a martial art please keep reading:


This first stage can be broken into seven parts:


  1. First you learn the moves separately.
  2. Then you learn how all the moves flow together. You now learn to see and feel opponents attacking you from all different angles.
  3. Next, you work with both speeding the form up and slowing the form down while staying connected.
  4. Now you go back and learn in more detail all of the four energies that flow through each move. You start to do push hands here.
  5. Next, you start to hardwire the 16 neigong internal components into your form. You separate and combine all of the internal components into your form.
  6. Begin to hold specific tai chi postures for specific durations (this is part of the second installment of the Tai Chi Mastery Program). The neigong components are tested within each of the standing postures and usually progress with a learning sequence like this: a) dissolving process, b) breathing, c) internal alignments, d) bending and stretching the soft tissues, e) unifying the body and its qi, f) the twisting of the soft tissue, g) opening and closings of cavities and joints, h) lower tantien work, i) spinal pumping, j) energy channel movements. I don't know of anyone in the West that teaches at this level of detail and precision.
  7. The form takes on an evolutionary process determined by the individual. This involves working with specific neigong, repairing any short-comings and practicing to release the mind to stay completely in the present.

Much of the Tai Chi Mastery Program is about building a strong form. I wish I could say that it is common for teachers to help others build a really solid form including the internal energetics, but unfortunately I have not found this to be the case in the West.


To build a strong foundation you also need to know how each of the four primary energies within tai chi flows through the different moves. These are the four energies and brief martial applications:


  1. Peng or Ward Off: Mastering this energy gives you an expansive internal power that is explosive.
  2. Lu or Roll Back: Mastering this energy allows you to absorb your opponent's energy. It is a yielding power that sucks in your opponent. The Tai Chi Classics say that your opponent 'falls into emptiness'.
  3. Ji or Press Forward: Mastering this energy gives you a straight ahead forward power. It is a focused power like a laser.
  4. An or Push Downward: Mastering this energy allows you to root your opponent right into the ground and is a downward-moving power.

Push hands is not fighting itself, but is a two-person exercise that develops most of the skills and types of power practitioners will need in combat, both open-handed and with weapons. Normally, you first learn empty-handed and then later practice with a variety of weapons.


There are four styles of push hands:


  1. Single Push Hands: Partners' hands continuosly touch at the wrists and initially this is done while your feet are fixed.
  2. Double Push Hands: There are three kinds of double-push hands: a) middle between single and double, b) large-circle push hands, and c) small-circle push hands. In all of the methods, your weight is constantly shifting between being forward-weighted and back-weighted.
  3. Da Lu, or Four Corners, Push Hands: This style teaches how to move to diagonals, spin, turn around at 135-degree angles, and attack and defend from off-center and unusual angles.
  4. Freestyle Moving Push Hands: This style allows you to freely combine at will the hand, waist and stepping techniques of double push hands and da lu, in freestyle movements.

If you love tai chi and have not discovered push hands yet, you are in for a treat as it is a special practice that is both fun and what many call addictive.



Push hands is not fighting or even sparring. So you have to make the jump. There are three methods that get you from push hands to sparring:


  1. Practicing Single Fighting Applications with a Partner: This method is not much different from sparring in karate or tae kwon do. Intially in tai chi you begin with fixed feet. Only after your hand techniques, kicks, throws, and joint locks are up to standard, do you move your feet in accordance with the principles of Push Hands.
  2. Circling Hands: This practice is similar to bagua's Rou Shou. Each partner attempts to create an opening through which the other can be hit with a tai chi hand technique.
  3. Two-Person Sets: In these sets, two people attack and defend themselves over and over again in a long, prearranged sequence. Initially the forms are done slowly and then gradually the speed is increased.

In all three of these transition methods, the focus is on gaining the skill to recognize what energies inherently defeat what other energies.


Sparring has a hundred times more variables to be handled than Push Hands. Yang Lu Chuan is said to have spend six years learning only the fighting and sparring strategies of tai chi. Free-style sparring is quite different from actual life-and-death combat. People respond very differently when they feel their survival is at stake as opposed to when only winning and losing is at risk.


From the traditional tai chi perspective, fighting called lan tsai hua is push hands with the following added:


  1. Distance appreciation
  2. Ability to flow between close, middle and long fighting distances
  3. Fighting angles
  4. Hitting, kicking, throwing, joint-locking, and the ability to absorb blows
  5. The ability to touch, disengage and tough again, fluidly and without discontinuity
  6. The ability to stay centered and calm regardless of danger, attempting to transcend the instinctual animal fight-or-flight reaction
  7. Training aimed at being able to defend against high and low attacks from multiple opponents advancing at multiple angles
  8. Bare hands versus weapons training

The classical fighting training exists on two levels. The lower level is concerned pragmatically with how to hurt or kill your opponent. The highest level, acheived by the famous Yang Lu Chuan who was called "The Invisible," is where, instead of hurting your opponents, you are able to throw them some distance through the air without hurting them at all, using nonviolent fa jin. An opponent who is not physically harmed is often relieved of an inner need to seek revenge.


Here is a short video clip from the Tai Chi for Beginners program which is a bonus to the mastery program:



The internal martial arts are very powerful but their effectiveness requires full commitment, time and dedication. Whatever you interest level, 20 minutes several times a week or as something you do as a profession, I believe that tai chi gives you back more than you put in. I think knowing these four stages can help you if you are just starting off or even if you are a teacher of the art, especially if you are interest in tai chi as a martial art.


Finally I want to mention that within the Mastery program, if you are a martial artist, I follow this classic progression with a focus on the first two stages giving you as much of the internal knowledge that I could fit into 50 plus hour program . This includes building a solid form with neigong components, tai chi standing postures, understanding the classics and an entire series on tai chi push hands.


We have also included 2-DVDs which focus on using the four energies of tai chi in fighting applications. After that you will need to find a Live teacher to go through the next two stages. If the group decides I will do some additional Live sessions on martial applications.


Whether you study with me or with others, my hope is this information has been useful to you. I look forward to seeing those in the mastery program at the events and interacting through the Live lessons I will be giving each month.


Bruce Frantzis


>Checkout the Tai Chi Mastery Program before it closes here.



Original article and pictures take www.energyarts.com site

среда, 3 июля 2013 г.

Tai Chi for Health, Meditation, and Self-Defense

Tai Chi for Health, Meditation, and Self-Defense
Learn Tai Chi for Health, Meditation, and Self-Defense

Would you like to learn Tai Chi, but don't know where to start? Or perhaps you're an experienced practitioner looking to enhance your skills. Maybe you're just wondering, what is this Tai Chi stuff about, anyway?

Well, you've come to the right place!

Since 1970, the Patience T'ai Chi Association (PTC) has taught Tai Chi and other Martial Arts to thousands of students. Today, we are dedicated to teaching Tai Chi exclusively in all of its aspects: as a moving meditation, for its health benefits, and of course, the sport of Push Hands, and as a high level Martial Art. We also invite practitioners of other Martial Arts to study with us to improve skills in their chosen Art.

At PTC, we teach Cheng Man-Ch'ing style Tai Chi, as it was taught to William C. Phillips by Professor Cheng in the 1970's. However, we are committed to teaching solid Tai Chi principles that can be applied to any style.

So please, enjoy our site and discover why it has been said that whoever practices Tai Chi diligently, twice a day over a period of years, will attain the pliability of a child, the health of a lumberjack and the peace of mind of a sage.

A few links to get you started...

New to Tai Chi? Looking for the basics?
Try our Intro to Tai Chi.

Interested in more in-depth info?
See our Learning Tai Chi section.

Are you past the basics and ready for the really good stuff?
Check out our Tai Chi articles.

Finally, if you'd like to be notified when we make a major update to our site, add new products, or wish to tell you about a Tai Chi event you might be interested in, Join our Mailing List.

Tai Chi Chuan As Meditation
William C. Phillips
In order to understand Tai Chi Chuan as meditation, it is first necessary to have a working definition of meditation. This obtained, we can see how Tai Chi Chuan fits that definition and exactly what . . . keep reading

Peace and Confidence Through Tai Chi Practice
William C. Phillips
People often talk about how Tai Chi has brought them a sense of peace and confidence. Let's take a look at how this comes about. An anonymous reader asks: "Strong yet smooth Tai Chi move . . . keep reading

One Way of Practicing Form
Michael R. Pekor
Do you "feel" your form when you practice? Or are you plagued by internal dialog? How should one really be practicing, anyway? . . . keep reading

What direction should you face while practicing Tai Chi?
William C. Phillips
Direction is important while doing Tai Chi. But what direction should you face, and why? . . . keep reading

How Can I Feel Chi?
William C. Phillips
We hear so much about chi, but how can you actually feel it when doing Tai Chi if you haven't done so already? . . . keep reading

More

Peace and Confidence Through Tai Chi Practice
William C. Phillips
People often talk about how Tai Chi has brought them a sense of peace and confidence. Let's take a look at how this comes about. An anonymous reader asks: "Strong yet smooth Tai Chi move . . . keep reading
Can Children Learn Tai Chi?
William C. Phillips
Tai Chi is often thought to be an "exercise for old people." But does that mean kids can't learn it? . . . keep reading
The Mental and Physical Aspects of Tai Chi
William C. Phillips
Tai Chi is helpful on many levels, but even while mastering the physical, you are working on the mental. . . . keep reading
My Teacher Has Asked Me to Teach Tai Chi, But I Am Not Ready
William C. Phillips
An anonymous reader who has been writing to me about her Tai Chi experiences raised a concern in one of her emails recently. Her teacher asked her to start teaching a beginner's Tai Chi class, but she . . . keep reading
Professor Cheng's Suggestion for Improving Balance
William C. Phillips
A reader asks for some clarification on Professor Cheng's advice. . . . keep reading
A Reader's Response about Tai Chi and Weightlifting
William C. Phillips
An e-mail came in, which had a question and some follow up information sent by Joe from Long Island. I want to share it with you because I feel it is a contribution to our knowledge of Tai Chi. It i . . . keep reading
Push Hands and Dizziness After Pregnancy
William C. Phillips
Although a doctor's visit is recommended in this case, here are a couple of thoughts on what could be the cause of this woman's issue. . . . keep reading
Weightlifting and Tai Chi
William C. Phillips
Should you or shouldn't you? This question isn't as simple as it might first seem... . . . keep reading
The Benefits of Push Hands Practice
William C. Phillips
Many people who practice Tai Chi form never progress to practicing push hands, and that is fine. But for those who choose to engage in push hands play, there are many benefits to be found. . . . keep reading
Lower Back Weakness and Tai Chi
William C. Phillips
Tai Chi can be a wonderful aide for those with lower back issues when practiced properly. Here are some things to be careful about, however, so that your Tai Chi can be a healing practice, and not a harmful one. . . . keep reading
Dealing with 'Tai Chi Knee'
William C. Phillips
Lots of people experience pain in their knees when doing Tai Chi, especially beginners. But even though this is common, it isn't "normal" or "healthy". Here are some tips on how to deal with it. . . . keep reading
Maintaining Balance on the Posture 'Turn and Heel Kick'
William C. Phillips
This is one of the more difficult postures in the Tai Chi form, and poses a challenge for beginners and more advanced students alike. Here are some tips on how to do it well. . . . keep reading

Original article and pictures take www.patiencetaichi.com site