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

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

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

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

The Shoulders

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

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

The Elbows

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

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

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

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

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

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

A Different Goal - Improving the appearance of your Tai Chi

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

• Relax and round your shoulders,

• Sink your elbows,

• Smooth your wrists,

• Maintain a curve in your arm when extending it,

• Never straighten your arm completely,

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

Here are a few quotes from the Tai Chi Classics:

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

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

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

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

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

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

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

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

Here are some scary statistics

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

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

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

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

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

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

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

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

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

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

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

More Research on Hypertension and Tai Chi

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

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

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

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

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

How does it work?

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

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

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

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What is Wu Chi (Wuji)?

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

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

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

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

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

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

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

Important points in Wu Chi practice:

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

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

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

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

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

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

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

• Abdominal breathing.

• Hips and pelvis relaxed sinking your tailbone.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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What Is Shen and How Do You Calm it?

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

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

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

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

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

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

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

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

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

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

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

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

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

• Getting a massage.

• Spending time in nature.

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

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

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

• Breathing clean air and drinking clean water.

• Adequate rest and practicing good sleep hygiene.

• Deep, slow, abdominal breathing.

• Undertaking peaceful, quiet activities.

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

• Practicing gratitude.

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

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

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

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

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Your Brain on Tai Chi or Qigong!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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When is Chinese New Year 2023?

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

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

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

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

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

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

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

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

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

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

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

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

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Six Healing Sounds (Liuzijue) Qigong Effectiveness

Liuzijue Qigong (LQG)- usually known as Six Healing Sounds (六字诀) is a 1,500 Year old Chinese Qigong practiced for health benefits and longevity. LQG consists of coordinated movement and exhalation while vocalizing 6 specific sounds (xu, he, hu, si, chui, and xi). This blog is a supplement to my March 6, 2022 blog on Six Healing Sounds and provides additional information.

It is beyond the scope of this blog to discuss the optional movements associated with the sounds. I say “optional” because there are many variations of LQG (as you would expect in 1,500 years) and some practitioners believe that chanting the sounds and shaking the body (rather than specific movements) calms and restores balance in the body.

The aim of the LQG practice is to help move and remove “congested Qi” by causing different internal vibrations and pressures throughout parts of the body. What some practitioners consider a method of massaging the internal organs!

No matter which method or order you choose to practice, always inhale slowly through your nose and exhale evenly from your mouth. Sounds should be verbalized out loud, especially for beginners. All sounds should be repeated three to six times at least three times each day. When you breathe deeply while practicing, your parasympathetic nervous system relays the message to your body that you are safe which causes your body to release tension and stress. Negative emotions are also transformed into positive!

Until 2003, a standard way to transcribe the sound of Chinese characters and to clear up confusion regarding the pronunciation of the words/sounds didn’t exist. The Chinese Administration of Sport of China gathered all records that existed and studied the differences. They released this “revised version” of LQG and promoted it as a “health promotion Qigong practice in China. The information below is based on this version. Do keep in mind that there are many different versions still in existence.

For health maintenance, the LQG should be practiced in the following order:

• Wood - Xu - Liver - Spring

• Fire - He - Heart - Summer

• Earth - Hu - Spleen - All Seasons

• Metal - Si - Lung - Autumn/Fall

• Water - Chui - Kidney - Winter

• Wood - Xi - Triple Energizer/Gallbladder - All Seasons

To promote healing, the six sounds should be practiced in the following order: 

• Fire - He

• Metal - Si

• Wood - Xu

• Earth - Hu

• Water - Chui

• Wood - Xi

If you don’t have enough time to go through all the sounds and movements, you can verbalize the sound based on the season of the year. Xi and Hu are all season sounds! When you practice LQG in the order of the seasons, it is believed that you are brought into “synchrony with your body” and surroundings. Another option is to practice the sound related to a specific body part. See the list above.

Research

LQG has been recommended for use in Chronic Obstructive Pulmonary Disease (COPD) rehabilitation. However, there is controversy as to it’s efficacy for COPD patients. Several clinical trials indicated that LOG practice by individuals with COPD results in better functional capacity and quality of life.

The 2018 Liuzijue Qigong study systematically reviewed of the existing studies in order to assess effectiveness and safety for the prevention or treatment of COPD. Patients showed improvement “in pulmonary function, immunologic function, respiratory muscle strength, peripheral skeletal muscle function, exercise capacity, mental health, and quality of life in patients with COPD, especially the older adults”. It was safe and patients enjoyed the practice. Unfortunately, because of the small samples and diverse styles, etc. made the comparison difficult.

A 2020 study was undertaken to assess whether or not LQG had any effect on anxiety of COPD patients during the Covid-19 outbreak. The study indicated that LQG could effectively reduce anxiety among COPD patients. The researchers felt that management and intervention of “psychological factors should be reinforced during the epidemic”.

A research article published in August 2021 looked at the effects of LQG on lung function as patients were recovering from Covid-19. Several clinical trials have shown evidence that LQG can improve respiratory muscles strength as well as overall quality of life. At this time, Shanghai University of Traditional Chinese Medicine recommends traditional LQG training to help restore normal pulmonary function in patients who are recovering from Covid-19.

A meta-analysis and review of the efficacy of LQG for patients with COPD was published in May 2022. This meta-analysis showed that LQG resulted in the following improvements: “lung function, exercise capacity, health status, mental status and quality of life”. The researchers agreed that comprehensive,high-quality analyses using large sample sizes are required in order to confirm the efficacy as an adjuvant intervention for COPD patients.

Videos, etc. Check out some of the differences in practitioners and versions. Note: this list is not exhaustive!

Dr. Jun Wang demonstrates sound and movement in this video: https://www.themusicalbreath.com/2021/05/14/the-six-healing-sounds-of-liuzijue-qigong/

YouTube videos - Beijing Version- https://www.youtube.com/watch?v=dB9FidOEVng

David Wong: https://www.youtube.com/watch?v=RWjF6gCIt54

Taoist version - https://www.youtube.com/watch?v=7UZa_zhOg9A

Video for purchase as well as YouTube Video - Six Healing Sounds by Master Jesse Tsao, PhD - https://www.youtube.com/watch?v=BFqotaIc3Dw

Bottom line: LQG aka Six Healing Sounds is a great way to breathe and/or sing your way to better mental and physical health!

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What is Stillness in Motion?

Stillness in Motion! I’m sure you’ve heard the phrase if you are a student or Tai Chi and/or Qigong practitioner. But what does that mean? Do we understand it? How can we achieve it? If you are an instructor, how do you explain it to your students, particularly new ones?

The world is such a busy place and our minds and attention are distracted by our cellphones, computers, social media, news reports, etc. Our minds work overtime and never stop - monkey mind!! But what about our bodies? We are too sedentary and spend too much of our time sitting and being distracted by some type of media. Bottom line: many of us need more balance in our lives!

Do we ever just sit in silence or stillness? Are we aware of our breath and the internal feelings in our body? So what is stillness (in motion or not)?

Here are two great quotes you may or may not have heard:

From the Classics: “Stillness in motion, motion in stillness.”

From Bruce Lee: “The stillness in stillness is not the real stillness; only when there is stillness in movement does the universal rhythm manifest.”

Most of us want stillness in our lives, however, many experts have differing opinions as to what stillness is and how to achieve it.

According to Bruce Lee, if you’re centered, your “power is the center of the storm and there is stillness there”. If you’ve ever watched a Bruce Lee movie, it is obvious that just before he attacks, he has stillness. Instead of wasting energy, he is gathering energy into his stillness.

Unlike in external martial arts, in Tai Chi “stillness controls movement”. Practicing carefully is important according to Master Jess Tsao, PhD, author of Practical Tai Chi Training,so that breathing will be deep and long. This allows Qi to sink down to the Dantian. Slower movements are more effective and should not cause your pulse to rise nor should you be short of breath. You will then be on your path to achieving “stillness in the movement”.

In his book, Pathway to Stillness, Gary Irwin-Kenyon, talks about stillness as being a situation or place that brings you to the present moment. When you reach that point, anxiety and fear are gone.

Narcisse Sadi, who is an instructor and student of Dr Jeff Lan, defines stillness as sinking and relaxing “the sinews, ligaments, joints, and fascia using the mind” to direct the energy so that Qi can flow with less interruption. It is the stillness of the mind that is generating the motion.

According to Arthur Du: Traditional Kung Fu theories believe stillness “is the place where there are no certain forms or certain moves or sequences anymore, but one does whatever it takes, like a conditional reflex, to react with opponents or nature”.

Perhaps stillness is associated with “sinking” and letting tension go down to the ground. Is it when you fill your body with “emptiness or no tension”? Is it being “Song/Sung”?

It’s Tai Chi’s slow pace and flowing movements that allow us to feel light and sensitive, which helps us to understand what stillness in motion is. Many beginners have trouble getting their head around the concept that the mind leads the moves. Consistent, usually long term, practitioners make constant adjustments in their mind, their breath, and their body when they feel that something is not right. They make these changes so that the body is consistent and in harmony with the mind. These changes or adjustments are necessary to achieve stillness during the movement and movement during stillness.

When you are practicing or sparing, strive to stay “unattached”. By being focused on the moment and not being distracted, your mind and body can flow. In the moment, you will find both stillness and motion.

Unfortunately, many new practitioners will never reach a level of stillness within movement or movement within stillness because it takes so much practice. Many students do not practice outside of class. Others quit before they achieve any level of competence. When students are new, they spend the majority of their time learning principles and copying the instructor’s movements. They may or may not practice the principles and take them seriously. Only when they consistently practice will they get to the point where they don’t have to direct all their attention to their posture, body, feet, etc and muscle memory will set in. Then and only then, can you achieve stillness of the mind, awareness of your body, and focus on the moment. Some refer to it as “being in the zone”!

Bottom line: There is no “one answer” or definition of stillness in motion! Even though it is hard to put the concept into words, there is movement within stillness and stillness within movement. Striving to only achieve stillness or only movement will not be effective. Much like Yin and Yang, they are complementary and one cannot exist without the other.

Here, once again, it comes down to consistent, correct practice in order to gain all the benefits that Tai Chi has to offer!

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Can Tai Chi Help Your Neck Pain?

Most adults will probably encounter neck and/or shoulder pain in their lifetimes. The usual treatment for neck pain consists of neck exercises: typically stretching, strengthening, and aerobic conditioning. Medication may or may not be required.

According to The Spine Institute in Santa Monica, patients with chronic neck pain often face a dilemma. If they have neck inflammation, soft tissue damage, disc issues, or joint and/or vertebrae problems, not moving their neck will cause supporting muscles to weaken and pain to increase. On the flip side, if they move or exercise their neck too much, they risk increasing the problem. One answer: slower, deliberate, flowing, controlled, smooth movements - Tai Chi! Makes sense! Especially since a recent study supplied additional evidence that this “ancient Chinese form of exercise” may benefit people with chronic neck pain.

Phillip Hughes, of Musculoskeletal Physiotherapy Australia, feels that one of the most common reasons for neck (and shoulder) pain not caused by trauma, is due to the “head-forward posture” many people adopt, particularly when working. My observation: lf you take the time to observe, you will notice that many people jut their chin/head forward (aka head-forward posture) even when eating, walking, sitting, etc. Ouch!

Other causes are often from activities (sports, jobs, etc.) that require holding your hands over your head for a long period.  Hughes feels that classes with a strong focus on improving posture (head, neck, and shoulder) would be very beneficial in relieving neck (and shoulder) pain.

Hughes recommends the following simple exercise, called the “chin nod” which he says supports the neck and gives it stability by strengthening muscles close to (and in front of) the spine. By doing this exercise on a regular basis, you can build up your endurance and strength. For those who spend a length of time at a desk and/or computer, this is an extremely beneficial exercise.

• Lie down with a soft pillow under your neck. Flatten the back of the neck against the pillow very gently, nodding your head forward as if to say yes.

• Even though you may feel your back neck muscles slowly extend, stop before the muscles at the front “harden”.

• Hold this position for 5 seconds before you return your head to the start position.

Repeat several times. When you feel comfortable and stable, you may build up to 10 repetitions while holding the position for 10 seconds instead of 5.

Research

In June 2016, The Journal of Pain published a report from an international “team of researchers” who discovered that Tai Chi can be as effective as neck exercises for relieving persistent or chronic neck pain. They compared group neck exercises, no treatment, and Tai Chi. Peter M. Wayne, Ph.D., a coauthor (Founder of Life Tai Chi Center and Harvard Medical School professor), proclaimed that Tai Chi was neither superior nor inferior to 12 weeks of neck exercises! However, the researchers concluded that Tai Chi was a “viable option” and alternative to conventional exercises, for those patients who wanted to correct posture-related neck issues, as well as enhance their quality of life.

According to Professor Michele Sterling, a researcher at the University of Queensland, neck pain can be a barrier to exercise. She and her colleagues conducted a 2020 systematic review which was published in the British Medical Journal of Sports Medicine, comparing the effectiveness of different physical exercises for chronic neck pain. According to Sterling, they found that “low-load motor control exercises” as well as Tai Chi, yoga, and pilates were “more effective than things such as stretching exercises.”

A systematic review appearing in the June 2022, Frontiers in Aging Neuroscience focused on the effects of Traditional Chinese Exercises in middle-aged and elderly patients with neck pain. The studies took place in China, the United States and Germany. The exercises evaluated were Tai Chi, Qigong, Yijinjing, Baduanjin, Liuzijue, and Five-Animal exercises. The results in aggregate showed positive evidence of pain relief, as well as clinical support for use as complementary therapies.In addition, Baduanjin (aka Eight Brocades) also showed positive evidence of flexion improvement in study subjects. Unfortunately, like many studies on alternative or complementary therapies, the sample size was considered too small!!

What else can you do besides exercise to relieve neck pain?

How about the right pillow for your neck when lying in bed? It’s important that you choose correctly to align the neck with the rest of the spine.

• Back sleepers need a flatter pillow

• Side sleepers need a higher pillow

The usual therapies: physical therapy, medication, heat or cold application, massage, etc.

Why Choose Tai Chi?

We know that poor posture causes pressure on sensitive nerve roots near the cervical vertebrae which can cause or increase neck pain. Tai Chi’s high and low stances and slow postures focus on correct form and posture to prevent or to ease chronic neck pain. Tai Chi also involves a greater degree of movement than other types of mind-body exercises. Unlike most aerobic exercises, there are no spine jarring nor hard impact movements.

Other ways Tai Chi helps chronic neck pain:

• Spine alignment is improved through instruction and practice.

• Controlled, deep breathing increases circulation which can help heal inflamed and/or irritated neck tissue.

• Tai Chi is relaxing and decreases stress and anxiety, while it improves mood, sleep, and quality of life.

• Blood pressure is usually lower in regular Tai Chi practitioners.

• Energy, flexibility, balance, and stamina are increased.

• Proprioception is improved while the risk of falling is decreased.

• People who regularly practice Tai Chi are usually less reliant on pain medication.

Traditional Chinese Medicine (TCM) therapies:

Below are other TCM therapies which are considered “safe” for neck pain. Efficacy of these therapies listed below are beyond the scope of this blog.

Acupuncture, acupressure, cupping, tuina, moxibustion, Gua sha, Qigong, and Chinese manipulation.

Bottom line: take care of your neck, practice good alignment, and keep your neck warm especially during the winter season.

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Winter Season Qigong

Winter is usually the coldest and most Yin time of the year. The days are shorter, colder, darker, and usually damp. Note: the winter season sound is chui. The Chinese name for winter is dōng and the symbol is below.

Brushstrokes for Chinese Character for Winter

Every living thing slows down and tries to conserve energy. This is the time for stillness, inner reflection, increased awareness, and hibernation. According to Tao of Sustainability author, Gregory Ripley, winter is called “the season of shutting down”. It’s resting time when we recuperate.

The hardest thing for us may be to understand and learn how to live in harmony with the changing seasons.It’s not until Winter Solstice (December 21), that dominant Yin energy will reach it peak and slowly transform to Yang energy.

Frankly, I am not fond of winter. As you might guess, I look forward to the Winter Solstice because it’s the beginning of when the light slowly returns and daylight grows longer. Yay!

I may not agree with this, however, I will quote John Steinbeck: “What good is the warmth of summer, without the cold of winter to give it sweetness.” 

I am not alone. Many of us, particularly in the northern hemispheres, have strong feelings about winter. Many lean towards fear and dislike! This is not a new phenomena: ancient people had much to fear from winter (survival, warmth, food, etc.), which makes sense that the natural emotions of winter are fear, depression, or fright.  

According to Taoism, emotions are stored in the organs and tissues of our body and not the mind.  It is believed that an imbalanced kidney or deficient kidney Qi holds fear, depression, and paranoia. Unfortunately, fear and fright are stored in the kidneys, which is why we to work to transform these emotions into trust and tranquility. Balanced kidneys hold wisdom, awareness, and courage.

Winter is a time to conserve your energy and to focus on transforming fear, depression, or fright into will, creativity, trust and tranquility. Practice self acceptance, listen to your body, and be patient with yourself. Patience and acceptance that you need to move at a slower pace will restore your vitality. 

Winter is also a time to meditate and to practice Qigong and Tai Chi in order to stay in touch and harmony with our “nature world”. Chinese medicine considers the kidneys as the energy storehouse. The focus of Winter Qigong practice will be the “water organs” - the kidneys and urinary bladder. The adrenal glands are also often included (depending on the author). The water element also affects your spinal cord, brain, bone marrow, and bodily fluids.

Let’s take a quick look at where the kidney meridian starts and ends. It begins just under the little toe, traveling up the inside edge of the foot and leg to the base of the spine. Here the kidney meridian connects with the kidney and wraps around the bladder. It then exits at the public bone and rises up the front of the body to the collarbone. Quite the trip!

Some winter survival tips and recommendations:

• Maintaining and building a strong immune system is vital.

• Focusing on your back and legs will help to keep your kidney energy from being depleted in winter.

• The bladder channel runs down the back and there are many energy points in the back connecting to the kidneys, so keep the back warm. A cold back can hurt not only the kidneys but the energy of the lungs and liver as well.

• Cold legs can drain your vitality energy and lead to later health problems, especially for people who have or have experienced heart problems.

• Keeping your ankles and feet warm can help to prevent colds and the loss of your vital kidney energy.

• Soaking your feet can help improve your sleep. This is especially helpful for those with kidney, liver or heart problems. Interestingly, it is also said to help with memory problems.

• Always keep your back, feet, neck, and ears covered and warm whenever you go out in the cold.

• We need to protect ourselves from the elements, maintain our internal warmth, eat more cooked “seasonal” foods, and take in only warm or hot liquids. By eating cooked seasonal foods and drink hot teas and broths, we bolster our immunity in winter.

• If you can work it in your schedule: sleep longer, do take naps, massages, etc.

Let’s talk about winter Qigong:

It’s important to realize that during the winter season it is vital to relax and discover stillness within you. Most practitioners recommend those Qigong practices that are more inward rather than using a lot of physical effort. Not only are you keeping in sync with nature, you are also preparing for the changes that will take place in the months ahead.

I will give you a few examples of winter Qigong (this is not exhaustive search). Remember, there is no “true” and “only” winter Qigong. There is a wide variety “out there”. However, as you would expect (and is easy to see on YouTube or the Internet), some practitioners prefer Qigong movements that are more invigorating and some are a mixture. Some videos are free and others have costs. It is beyond the scope of this blog to provide a wide variety of examples not to judge what is “good” or “bad” winter Qigong. This is a personal decision! What works for one person may not work for another!

One last word (sentence actually): winter is not an excuse for becoming a “couch potato”. Keep moving!

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