Health Benefits of Tai Chi and Qigong
Tai chi and qigong are two mind-body practices that originated in ancient China. Practiced widely in China for thousands of years, both tai chi and qigong have become popular in the West. This might be because people of almost any age or condition can learn them.
Large, clinical studies on the health benefits of tai chi and qigong are lacking. But many who practice tai chi and qigong report heightened feelings of well-being along with a variety of other health benefits. A few studies are beginning to support some of these claims.
What is tai chi?
Tai chi is a type of low-impact, weight-bearing, and aerobic -- yet relaxing -- exercise. It began as a martial art. As it developed, it took on the purpose of enhancing physical and mental health. Practiced in a variety of styles, tai chi involves slow, gentle movements, deep breathing, and meditation. The meditation is sometimes called “moving meditation.”
Some people believe that tai chi improves the flow of energy through the body, leading to better wellness and a wide range of potential benefits. Those benefits include:
• Improved strength, conditioning, coordination, and flexibility
• Reduced pain and stiffness
• Better balance and lower risk of falls
• Enhanced sleep
• Greater awareness, calmness, and overall sense of well being
What are the health benefits of tai chi?
Because of the gentle nature of tai chi, researchers are particularly interested in the potential tai chi has of providing benefits for older adults. The National Center for Complementary and Alternative Medicine (NCCAM) and other agencies are funding a variety of tai chi research studies. Some of the findings from these studies suggest a wide range of benefits. Overall results, though, have been mixed, and more research is needed to confirm the health claims that are being made.
Here are some examples of the kind of results that have encouraged researchers:
• Balance and strength. The Oregon Research Institute found that, after six months, tai chi participants were twice as likely to have no trouble performing moderate to rigorous activities as nonparticipants. The benefit was greatest among those who started with the poorest health or worst function. Other studies have shown a reduction in falls among tai chi participants. In the 1990s, two studies sponsored by the National Institute on Aging (NIA) found that tai chi exercises cut the fear of falling and risk of falls among older people. Two small sports medicine studies suggest that tai chi may improve sensitivity to nerve signals in ankles and knees, which might prevent falls. But an evidence-based review of many studies only confirmed better balance -- not a reduction in falls.
• Osteoarthritis. Patients with osteoarthritis assigned to a tai chi group during a three-month study reported less joint pain and stiffness than when they started. They also had less pain and stiffness than patients in a control group.
• Sleep. Exploring tai chi’s impact on sleep, the Oregon researchers found that tai chi participants had improved sleep quality and length. They also had fewer sleep disturbances than people in a low-impact exercise group. A UCLA study of tai chi chih, a Westernized version of tai chi, also supports claims of sleep benefits. The benefits are similar to those gained through drugs or cognitive behavioral therapy. Two-thirds of the people practicing tai chi chih had major improvements in sleep quality, compared with one-third who of those involved in health education sessions.
• Shingles. A viral disease that causes a painful skin rash and blisters, shingles is caused by the same virus that causes chickenpox. In a shingles study supported by the NIA and NCCAM, researchers found that tai chi prompted an immune response to the varicella-zoster virus similar to that prompted by the varicella vaccine. When combined with the vaccine, tai chi helped create even greater levels of immunity -- double those of the control group. Tai chi participants also reported improvements in function, pain, vitality, and mental health.
What is qigong?
Qigong -- pronounced chee gong -- is a practice that involves a series of postures and exercises -- including slow, circular movements -- regulated breathing, focused meditation, and self-massage.
There is a variety of styles, and they are classified as martial, medical, or spiritual. Some qigong styles are gentler like tai chi and can easily be adapted. Others are more vigorous like kung fu.
One unique feature of qigong is its ability to train the mind to direct the body’s energy, or chi, to any part of the body. Some believe that, when moved correctly, chi can bring your body to a natural state of balance. Qigong is believed to relax the mind, muscles, tendons, joints, and inner organs -- helping to improve circulation, relieve stress and pain, and restore health.
As with tai chi, a variety of benefits have been linked to qigong. They include:
• Greater stamina and vitality
• Reduced stress
• Enhanced immune system
• Improved cardiovascular, respiratory, circulatory, lymphatic, and digestive function
• Lower blood pressure
• Less risk of falling
Practiced widely in the clinics and hospitals of China, qigong may have broad health benefits. However, most of the studies conducted on qigong are limited in scope. Many are small case studies conducted in China -- not large, randomized, controlled trials reported in peer-reviewed English-language journals.
What are the health benefits of qigong?
Some believe that as a complement to Western medicine, qigong can help the body heal itself, retarding or even reversing the effects of certain diseases linked to aging. Here are a few examples of findings from small studies showing qigong benefits:
• High blood pressure. In a study lasting 20 years, patients with hypertension -- whether in the control or qigong group -- were given drugs to control blood pressure. At first, participants in both groups had a drop in blood pressure. But blood pressure in the qigong group stabilized over time. They even were able to lower their use of blood pressure drugs. By contrast, the control group had an increase in blood pressure, requiring greater use of drugs.
• Immune system. Just 30 minutes of daily qigong training for one month might produce a tangible impact on the body’s immune system. In one study, blood samples taken the day before training started and after it was completed showed a statistically significant difference in white blood cell counts.
• Stroke. In one study looking at mortality, among patients who’d suffered a stroke, 86 in the qigong group survived compared with 68 in the control group. That was after a period of 30 years. Compared to the control group, patients practicing qigong had a 50% reduction in death from any cause, death from stroke, and sickness related to stroke. However, it’s not clear if the qigong participants were already healthier, making them more likely to live longer.
• Fibromyalgia. One small pilot study showed fewer symptoms and improvement in function among patients with fibromyalgia who were practicing qigong. Fibromyalgia is a chronic condition that can cause widespread pain and fatigue. Larger trials are needed to confirm the results.
• Are there any special precautions for tai chi or qigong?
• Both tai chi and qigong are gentle exercises with few risks. However, if you are older, have a health condition, or have not exercised in a long time, tell your health care provider if you want to try either of these practices. Think of both as complements to Western medicine, and not replacements for it.
• In general, use caution if you are pregnant or if you have a joint problem or severe osteoporosis. It is best to not do tai chi or qigong right after eating, if you are very tired, or if you have an active infection.
• For more information about qigong, tai chi, and energy medicine, you can search more than 4,000 citations on line at www.qigonginstitute.org/html/database.php.
Monday, September 20, 2010
Three Treasure Qigong
Reach to the three treasures of Heaven: Sun, Moon and Stars
Reach to the three treasures of Earth: Fire, Water and Wind
Reach to the three treasures of Humanity: Jing, Chi and Shen
Jing= Essence
Chi=Life force
Shen (su)= Spirit
(See pages 46 to 62 of The Web that has no Weaver by Ted Kaptchuk)
Reach to the three treasures of Earth: Fire, Water and Wind
Reach to the three treasures of Humanity: Jing, Chi and Shen
Jing= Essence
Chi=Life force
Shen (su)= Spirit
(See pages 46 to 62 of The Web that has no Weaver by Ted Kaptchuk)
Sunday, September 19, 2010
Breathing Foundations in Tai Chi
Breathing Foundations
(From The Dao of Taijiquan: Way to Rejuvenation (Tai Chi)
by Jou, Tsung Hwa, Chpt 3)
There are eight different types of breathing methods used in elementary Qigong practice.
1. Natural breath. Regular breath you take without thinking.
2. Cleansing breath. Inhaling through the nose and exhaling through the mouth. It emphasizes exhalation. The purpose is to relax inner tension, an example is sighing.
3. Tonic breath. Inhaling through the mouth and exhaling through the nose. This emphasizes inhalation. You gain energy and improve blood circulation. Uses are lifting heavy weights or diving into a pool.
4. Alternate breath. Inhaling through one nostril and exhaling through the other. Practice with the aid of a finger, later without. Breath becomes controlled, long, slow and deep. It is easier said than done. Can be used to relieve a headache, dizziness or emotional worry. Used in yoga.
5. Natural deep breath. This is like when you stretch your arms wide open and take a deep breath, on top of a mountain or at the seashore.
6. Long breath or abdominal post-birth breath. It is a form of abdominal breathing. When inhaling the lower abdomen expands because of the air coming in, during exhalation the lower abdomen contracts. This breath is breathing from the dantien and used in Tai Chi. This is the breathing technique first learned for Tai chi and Qigong.
7. Pre-birth or prenatal breath. According to traditional Taoist theory, pre-birth breathing imitates the pattern of the fetus in its mother’s womb. When the umbilical cord is cut, pre-birth breathing ceases and post birth breathing from the mouth and nose begins. In the womb, the baby contracts the abdomen upon inhalation, and expands it during expiration. This pattern is also called “reverse breathing.” This type of breathing is an advanced form of breathing used in Tai Chi when doing the form. Two sounds are used in the practice of pre-birth breathing: Heng on the inhale and Ha on the exhale. There is a Qigong devoted entirely to using this breath. Using pre-birth breathing is said to reverse aging. Breathing this way continuously, is an advanced goal in Tai Chi.
8. Tortoise breath. This is a manner of breathing you develop after many years of practicing pre-birth breathing. It is basically very slow reverse breathing, as if you were a great tortoise. This is rarely achieved on a regular basis.
It is understood that there are four parts of the breath: the inhalation, a pause-readiness, the exhalation, and another pause-readiness.
Other forms of breathing, such as for Pilates: in through the nose and out through pursed lips; Yoga breathing, where you concentrate on filling the upper chest on the inhalation, and other special forms of breathing are not discussed in the context of Tai Chi and Qigong.
(From The Dao of Taijiquan: Way to Rejuvenation (Tai Chi)
by Jou, Tsung Hwa, Chpt 3)There are eight different types of breathing methods used in elementary Qigong practice.
1. Natural breath. Regular breath you take without thinking.
2. Cleansing breath. Inhaling through the nose and exhaling through the mouth. It emphasizes exhalation. The purpose is to relax inner tension, an example is sighing.
3. Tonic breath. Inhaling through the mouth and exhaling through the nose. This emphasizes inhalation. You gain energy and improve blood circulation. Uses are lifting heavy weights or diving into a pool.
4. Alternate breath. Inhaling through one nostril and exhaling through the other. Practice with the aid of a finger, later without. Breath becomes controlled, long, slow and deep. It is easier said than done. Can be used to relieve a headache, dizziness or emotional worry. Used in yoga.
5. Natural deep breath. This is like when you stretch your arms wide open and take a deep breath, on top of a mountain or at the seashore.
6. Long breath or abdominal post-birth breath. It is a form of abdominal breathing. When inhaling the lower abdomen expands because of the air coming in, during exhalation the lower abdomen contracts. This breath is breathing from the dantien and used in Tai Chi. This is the breathing technique first learned for Tai chi and Qigong.
7. Pre-birth or prenatal breath. According to traditional Taoist theory, pre-birth breathing imitates the pattern of the fetus in its mother’s womb. When the umbilical cord is cut, pre-birth breathing ceases and post birth breathing from the mouth and nose begins. In the womb, the baby contracts the abdomen upon inhalation, and expands it during expiration. This pattern is also called “reverse breathing.” This type of breathing is an advanced form of breathing used in Tai Chi when doing the form. Two sounds are used in the practice of pre-birth breathing: Heng on the inhale and Ha on the exhale. There is a Qigong devoted entirely to using this breath. Using pre-birth breathing is said to reverse aging. Breathing this way continuously, is an advanced goal in Tai Chi.
8. Tortoise breath. This is a manner of breathing you develop after many years of practicing pre-birth breathing. It is basically very slow reverse breathing, as if you were a great tortoise. This is rarely achieved on a regular basis.
It is understood that there are four parts of the breath: the inhalation, a pause-readiness, the exhalation, and another pause-readiness.
Other forms of breathing, such as for Pilates: in through the nose and out through pursed lips; Yoga breathing, where you concentrate on filling the upper chest on the inhalation, and other special forms of breathing are not discussed in the context of Tai Chi and Qigong.
Saturday, September 18, 2010
Tai Chi, a brief summary
Tai Chi and QiGong
a brief summary by Dorothy Case
Here is some basic information I have learned about Tai Chi (pronounced Tai Ji) and Qi Gong (Pronounced Chi Gung) to get you started. There are books written just about what Tai Chi is and why it is good for you and don’t even show how to do it! So this is very basic.
This practice comes from Taoism (pronounced Daoism), a religion over 5,000 years old. It is known for its emphasis on nature, harmony, balance, chi energy, etc. There are no Taoist priests. To implement these basic tenets, you do Tai Chi and Qi Gong. There is a lot more to it than this, however, and many books of course are written about it. The main bibles for Taoism are the I Ching and the Tao Te Ching. The latter is like a book of poems, quite beautiful, with wisdom of the Tao.
When we begin standing in Wu Chi, this is the state of possibility. Wu chi is an undifferentiated void. However for creation to exist, there needed to be a creative force which is Tai Chi.
Tai Chi is complete as it is, but it always manifests itself by separating and differentiating into the opposites of yin and yang (night/day, man/woman, matter/spirit, etc.). These pairs are opposites and complimentary. There is a little bit of yin in yang and a little bit of yang in yin.
Chuan literally means fist or boxing, ie. martial arts. Tai Chi Chuan then is a form of Tai Chi used for martial arts. The Tai Chi we are doing is not Chuan. However it has basic Chuan roots. Ward off is a defensive posture, roll back is a way of deflecting, and push is an offensive move. These basic moves are in all of Tai Chi, but the purpose is to develop inner power. Thus it is a form of moving yoga. If you only practice the self defense aspects, you are doing Chuan. There are lots of Chinese martial arts styles that end with the word Chuan.
Chi: Tai Chi and Qi Gong are for bringing forth your chi. Chi is defined in many ways: subtle energy, life force, or that which differentiates a corpse from a live person. The stronger your chi, the more alive you are, and thus healthier in mind, body and spirit. The mind guides the chi, the chi is on the breath.
Another principle of Tai Chi that I particularly like is Song (pronounced sung). This is relaxed awareness. We practice Tai Chi and Qi Gong with this principle.
Another principle you will like about Tai Chi is that you practice it using the 70% rule. In other words, you do 70% of the maximum you could do for each movement. It is not meant to be a contest to see how deep you can lunge or far you can stretch. It allows you to challenge your capabilities and progressively increase them without over-exhaustion, damage to your nervous system or physical injury.
We do Tai Chi in slow motion to enable you to consciously and deliberately access how your mind, body, and energy work. You still get a range of motion in the joints, a good leg workout, and overall stimulation of your internal organs. My knees were easily exhausted after an hour session, but now, over time, about six months for me, I am able to go two or three hours and my knees are okay. Regular practice builds strength and endurance.
Remembering the moves in sequence exercises your mind.
a brief summary by Dorothy Case
Here is some basic information I have learned about Tai Chi (pronounced Tai Ji) and Qi Gong (Pronounced Chi Gung) to get you started. There are books written just about what Tai Chi is and why it is good for you and don’t even show how to do it! So this is very basic.
This practice comes from Taoism (pronounced Daoism), a religion over 5,000 years old. It is known for its emphasis on nature, harmony, balance, chi energy, etc. There are no Taoist priests. To implement these basic tenets, you do Tai Chi and Qi Gong. There is a lot more to it than this, however, and many books of course are written about it. The main bibles for Taoism are the I Ching and the Tao Te Ching. The latter is like a book of poems, quite beautiful, with wisdom of the Tao.
When we begin standing in Wu Chi, this is the state of possibility. Wu chi is an undifferentiated void. However for creation to exist, there needed to be a creative force which is Tai Chi.
Tai Chi is complete as it is, but it always manifests itself by separating and differentiating into the opposites of yin and yang (night/day, man/woman, matter/spirit, etc.). These pairs are opposites and complimentary. There is a little bit of yin in yang and a little bit of yang in yin.
Chuan literally means fist or boxing, ie. martial arts. Tai Chi Chuan then is a form of Tai Chi used for martial arts. The Tai Chi we are doing is not Chuan. However it has basic Chuan roots. Ward off is a defensive posture, roll back is a way of deflecting, and push is an offensive move. These basic moves are in all of Tai Chi, but the purpose is to develop inner power. Thus it is a form of moving yoga. If you only practice the self defense aspects, you are doing Chuan. There are lots of Chinese martial arts styles that end with the word Chuan.
Chi: Tai Chi and Qi Gong are for bringing forth your chi. Chi is defined in many ways: subtle energy, life force, or that which differentiates a corpse from a live person. The stronger your chi, the more alive you are, and thus healthier in mind, body and spirit. The mind guides the chi, the chi is on the breath.
Another principle of Tai Chi that I particularly like is Song (pronounced sung). This is relaxed awareness. We practice Tai Chi and Qi Gong with this principle.
Another principle you will like about Tai Chi is that you practice it using the 70% rule. In other words, you do 70% of the maximum you could do for each movement. It is not meant to be a contest to see how deep you can lunge or far you can stretch. It allows you to challenge your capabilities and progressively increase them without over-exhaustion, damage to your nervous system or physical injury.
We do Tai Chi in slow motion to enable you to consciously and deliberately access how your mind, body, and energy work. You still get a range of motion in the joints, a good leg workout, and overall stimulation of your internal organs. My knees were easily exhausted after an hour session, but now, over time, about six months for me, I am able to go two or three hours and my knees are okay. Regular practice builds strength and endurance.
Remembering the moves in sequence exercises your mind.
Friday, September 17, 2010
Tai Chi Information, continued
Additional Tai Chi Information
gleaned by Dorothy Case
Tai chi special benefits for those over fifty:
Increases physical balance, regulates and lowers blood pressure, improves circulation, promotes a good night’s sleep, re-establishes biomechanical alignments, restores sexual vitality.
In Taoism, the body contains three energy centers, or tantiens (pronounced dantien). They are located in the lower belly, the heart, and the head (third eye). They are the Tai Chi pole. We try to align our bodies to allow the chi to flow directly from “heaven” to “earth” through these centers. (In yoga, they are the three chakras.) The lower tantien is the most important. We sometimes fold our hands over the tantien. Women put the left hand first, then cover it with the right. Men do the opposite.
In Chinese medicine and belief there are five elements:
These elements are in a circle and relate to each other sort of like rock, paper, scissors. Metal, Water, Wood, Fire, Earth. The acupuncture/pressure meridians are based on these five elements. Tai Chi has in it ways of stimulating these five elements for better health. This is a whole other huge area of study.
Metal: Lungs, large intestine, autumn, silver color.
Water: kidneys, bladder, winter, blue.
Wood: liver, gallbladder, spring, yellow.
Fire: heart, small intestine, summer, soft red.
Earth: spleen, stomach, Indian summer, green.
There are several styles of Tai Chi, named after the founders of these styles. We are doing Yang style, the most popular. However, if you go to another school or class with another teacher, they will do the movements differently and call it Yang style, depending on who they learned from at first. I have done Yang style with four people now and each time I adjust my style using some things I like from some people and some from another. That means that what I demonstrate is not how you MUST do the style. You adjust it to your own capabilities, your own body, your own sense of rhythm and bodily constraints. I cannot stretch my legs as wide as some, so I don’t. I cannot kick as high as some, so I don’t. But as I practice, I can kick higher, I can balance better, I have more strength in my legs and more endurance, as well as better flow and alignment. You will too. It comes from practice. They say you have to do it 10,000 times to begin to get it right. The Shifu (teacher) here will teach us a movement and then tell us to just do what we think it is, not worry about getting it absolutely correct. Every time you practice, you will see something to correct, something new you like better for your body, and the movements will flow more easily. I have been practicing for over a year now, a relatively short period of time, and I am constantly learning and adjusting. I try to practice every day. Seven to 20 years, depending on how often you practice, is considered the time you need to become somewhat proficient. Therefore, do not feel discouraged if you sometimes forget something or feel awkward, because it happens to everyone. Sooner or later muscle memory will kick in and you can then start to concentrate on the breathing techniques, or better alignment. Regular weekly classes are needed if you want to continue to improve.
The other styles are Yang, Wu, Chen, Hao, and combination, in order of popularity. I am told that the Yangs have settled in the Seattle area. If your primary goal is health and longevity, the different styles don’t matter much. Wu emphasizes small compact movements. Yang and Wu represent over 80% of practitioner styles. Chen alternates slow-motion movements with short, fast, explosive ones. Hao style is extremely rare and is focused on internal chi movements.
gleaned by Dorothy Case
Tai chi special benefits for those over fifty:
Increases physical balance, regulates and lowers blood pressure, improves circulation, promotes a good night’s sleep, re-establishes biomechanical alignments, restores sexual vitality.
In Taoism, the body contains three energy centers, or tantiens (pronounced dantien). They are located in the lower belly, the heart, and the head (third eye). They are the Tai Chi pole. We try to align our bodies to allow the chi to flow directly from “heaven” to “earth” through these centers. (In yoga, they are the three chakras.) The lower tantien is the most important. We sometimes fold our hands over the tantien. Women put the left hand first, then cover it with the right. Men do the opposite.
In Chinese medicine and belief there are five elements:
These elements are in a circle and relate to each other sort of like rock, paper, scissors. Metal, Water, Wood, Fire, Earth. The acupuncture/pressure meridians are based on these five elements. Tai Chi has in it ways of stimulating these five elements for better health. This is a whole other huge area of study.
Metal: Lungs, large intestine, autumn, silver color.
Water: kidneys, bladder, winter, blue.
Wood: liver, gallbladder, spring, yellow.
Fire: heart, small intestine, summer, soft red.
Earth: spleen, stomach, Indian summer, green.
There are several styles of Tai Chi, named after the founders of these styles. We are doing Yang style, the most popular. However, if you go to another school or class with another teacher, they will do the movements differently and call it Yang style, depending on who they learned from at first. I have done Yang style with four people now and each time I adjust my style using some things I like from some people and some from another. That means that what I demonstrate is not how you MUST do the style. You adjust it to your own capabilities, your own body, your own sense of rhythm and bodily constraints. I cannot stretch my legs as wide as some, so I don’t. I cannot kick as high as some, so I don’t. But as I practice, I can kick higher, I can balance better, I have more strength in my legs and more endurance, as well as better flow and alignment. You will too. It comes from practice. They say you have to do it 10,000 times to begin to get it right. The Shifu (teacher) here will teach us a movement and then tell us to just do what we think it is, not worry about getting it absolutely correct. Every time you practice, you will see something to correct, something new you like better for your body, and the movements will flow more easily. I have been practicing for over a year now, a relatively short period of time, and I am constantly learning and adjusting. I try to practice every day. Seven to 20 years, depending on how often you practice, is considered the time you need to become somewhat proficient. Therefore, do not feel discouraged if you sometimes forget something or feel awkward, because it happens to everyone. Sooner or later muscle memory will kick in and you can then start to concentrate on the breathing techniques, or better alignment. Regular weekly classes are needed if you want to continue to improve.
The other styles are Yang, Wu, Chen, Hao, and combination, in order of popularity. I am told that the Yangs have settled in the Seattle area. If your primary goal is health and longevity, the different styles don’t matter much. Wu emphasizes small compact movements. Yang and Wu represent over 80% of practitioner styles. Chen alternates slow-motion movements with short, fast, explosive ones. Hao style is extremely rare and is focused on internal chi movements.
Thursday, September 16, 2010
Tai Chi in Anchorage
Tai Chi in Anchorage
At Oriental Healing Arts, there are classes in several other forms of Tai Chi. There is Tai Chi 24, developed recently just to have something not so long. There is sword form. There are classes here for children. There are several Tai Chi 10 classes. I lead the one for designated for Seniors on Thursday mornings from 10:30 to 11:30. We do Qi Gong for most of the hour, and the form at the end. Tai chi 10 takes about 5 minutes to perform after you know the whole sequence of movements. Tai Chi 24 movement takes about 15 minutes. Long form which is 108 movements in three parts, takes about 25 minutes. Most long time practitioners use the long form. I have been trying to learn it for several months now.
There is a free class Saturday mornings at 8:30 which will change into free Tai Chi in the park in the summer. This year they will offer it in 6 or 7 city parks throughout Anchorage. There is also a free class I believe Sundays at the Museum. Check with Oriental Healing Arts for the schedules of the many classes offered and the prices.
Oriental Healing Arts also has a class from Shifu for people who want to teach Tai Chi. I took the class last summer and am assisting in the class this Spring taking place right now. You do not have to really want to teach it to benefit from this class. It teaches you the basic principles of alignment, breath, chi flow, basic important acupressure points, the principle of Sung (relaxes awareness), of push hands, Chan se Chung (movements based on Yin and Yang),the basic martial art roots found in the form, and the whole Tai Chi 10 form plus a special Qi Gong called energy sphere Qi Gong.
Each class taught at Oriental Healing Arts starts with a Qi Gong. There are many Qi Gongs used for many purposes. I do Smiling Heart and the Energy Sphere Qi Gong. I am learning Ba Duan Jin, Tai Chi warm up, and Medical Qi Gong. These are done standing in one spot and are considered energy work. Taoist Qi Gong emphasizes:
Complete relation of muscles, tendons and ligaments
Smooth even silent breathing (the breath is slow, even, fine, deep, and soft.)
Movements are soft, smooth, fluid, and circular with ease and comfort in mind
Total utilization of effort without creating internal strain
Physical stretches accomplished by release, relaxation, and letting go of tension in the nerves and mind.
Tai Chi and Qi Gong are similar and different and there is no simple way to differentiate the two.
Each Spring and Fall Oriental Healing Arts has a festival over a weekend where they introduce and demonstrate their classes and different forms taught, and usually bring special teachers in from Outside for seminars. The Oriental Healing Arts teaches classes in Massage Therapy, chair massage, acupressure, Medical Qi Gong, Tai massage, and many other classes. They have massage therapists at the Spenard Rd location and on Northern Lights at Massage Now where you can get a walk in massage and where some classes are held.
FYI: The reason Tai Chi is spelled Tai Chi, or Taiji, etc., and Qi Gong is spelled this way or Chi Gung, etc. is because of different translations from the Chinese by different transliteration systems. These are called Yale, pinyin, Wade-Giles, etc. They all try to translate the way the Chinese is pronounced
At Oriental Healing Arts, there are classes in several other forms of Tai Chi. There is Tai Chi 24, developed recently just to have something not so long. There is sword form. There are classes here for children. There are several Tai Chi 10 classes. I lead the one for designated for Seniors on Thursday mornings from 10:30 to 11:30. We do Qi Gong for most of the hour, and the form at the end. Tai chi 10 takes about 5 minutes to perform after you know the whole sequence of movements. Tai Chi 24 movement takes about 15 minutes. Long form which is 108 movements in three parts, takes about 25 minutes. Most long time practitioners use the long form. I have been trying to learn it for several months now.
There is a free class Saturday mornings at 8:30 which will change into free Tai Chi in the park in the summer. This year they will offer it in 6 or 7 city parks throughout Anchorage. There is also a free class I believe Sundays at the Museum. Check with Oriental Healing Arts for the schedules of the many classes offered and the prices.
Oriental Healing Arts also has a class from Shifu for people who want to teach Tai Chi. I took the class last summer and am assisting in the class this Spring taking place right now. You do not have to really want to teach it to benefit from this class. It teaches you the basic principles of alignment, breath, chi flow, basic important acupressure points, the principle of Sung (relaxes awareness), of push hands, Chan se Chung (movements based on Yin and Yang),the basic martial art roots found in the form, and the whole Tai Chi 10 form plus a special Qi Gong called energy sphere Qi Gong.
Each class taught at Oriental Healing Arts starts with a Qi Gong. There are many Qi Gongs used for many purposes. I do Smiling Heart and the Energy Sphere Qi Gong. I am learning Ba Duan Jin, Tai Chi warm up, and Medical Qi Gong. These are done standing in one spot and are considered energy work. Taoist Qi Gong emphasizes:
Complete relation of muscles, tendons and ligaments
Smooth even silent breathing (the breath is slow, even, fine, deep, and soft.)
Movements are soft, smooth, fluid, and circular with ease and comfort in mind
Total utilization of effort without creating internal strain
Physical stretches accomplished by release, relaxation, and letting go of tension in the nerves and mind.
Tai Chi and Qi Gong are similar and different and there is no simple way to differentiate the two.
Each Spring and Fall Oriental Healing Arts has a festival over a weekend where they introduce and demonstrate their classes and different forms taught, and usually bring special teachers in from Outside for seminars. The Oriental Healing Arts teaches classes in Massage Therapy, chair massage, acupressure, Medical Qi Gong, Tai massage, and many other classes. They have massage therapists at the Spenard Rd location and on Northern Lights at Massage Now where you can get a walk in massage and where some classes are held.
FYI: The reason Tai Chi is spelled Tai Chi, or Taiji, etc., and Qi Gong is spelled this way or Chi Gung, etc. is because of different translations from the Chinese by different transliteration systems. These are called Yale, pinyin, Wade-Giles, etc. They all try to translate the way the Chinese is pronounced
Wednesday, September 1, 2010
Tai Chi 10 Movement Routine Yang Style
Opening
Section 1
1. Ward off – left
2. Grasp Sparrow’s Tail – right.
a. Ward off, Roll back, Press, Push
3. Grasp Sparrow’s Tail – left
a. Ward off, Roll back, Press, Push
Section 2
4. Single Whip - low
5. Waving Hands Like Clouds
6. Single Whip – high
7. Ward Off
Section 3
8. Brush Knee 3X
9. Low Kick Right
10. Low Kick Left
Tai Chi Closing.
Section 1
1. Ward off – left
2. Grasp Sparrow’s Tail – right.
a. Ward off, Roll back, Press, Push
3. Grasp Sparrow’s Tail – left
a. Ward off, Roll back, Press, Push
Section 2
4. Single Whip - low
5. Waving Hands Like Clouds
6. Single Whip – high
7. Ward Off
Section 3
8. Brush Knee 3X
9. Low Kick Right
10. Low Kick Left
Tai Chi Closing.
Healing Energy Sphere Qigong
The mind guides the Qi. The Qi rides on the breath. Where the mind goes the Qi will follow.
1. Wu chi, preparatory breathing.
2. Earthly circulation at dantien.
3. Mixing fire and water.
4. Circulating the Qi at dantien.
5. Drawing the Qi down from Heaven.
6. Two Hands hold up Heaven.
7. Connecting to Heaven and Earth, R and L
8. Turning the prayer wheel.
9. Opening to the sun, R and L
10. Cloud Hands, R and L
11. Brush Knee, R and L
12. Separate Right and Left
13. Crossing hands
14. Drawing the Qi down from Heaven three times.
15. Circulating the Qi at dantien.
16. Mixing fire and water.
17. Earthly circulation at dantien.
18. Wu chi.
1. Wu chi, preparatory breathing.
2. Earthly circulation at dantien.
3. Mixing fire and water.
4. Circulating the Qi at dantien.
5. Drawing the Qi down from Heaven.
6. Two Hands hold up Heaven.
7. Connecting to Heaven and Earth, R and L
8. Turning the prayer wheel.
9. Opening to the sun, R and L
10. Cloud Hands, R and L
11. Brush Knee, R and L
12. Separate Right and Left
13. Crossing hands
14. Drawing the Qi down from Heaven three times.
15. Circulating the Qi at dantien.
16. Mixing fire and water.
17. Earthly circulation at dantien.
18. Wu chi.
Subscribe to:
Posts (Atom)