What is a Backfist in Tai Chi?

Backfist?? We usually don’t think of Tai Chi when we talk about Backfist. We think about Karate or boxing, etc. However, there are definitely several Tai Chi forms that use a Backfist. I will just talk about Yang Style in this blog.

In Yang style (both long and short form), we use the Backfist when we do Chop With Fist. The Backfist strike would obviously be Yang (not Yin) and the back of the wrist/fist is the energy point. Backfist is often used as a strike to your opponents nose, which is cartilage, or any other weak spot. If your goal is the nose, your striking surface must be in the correct angle to come down across your opponents face. However, the strike is in line with our shoulder and foot, not with our nose.

Both of our arms are forming complementary curves creating “a large vertical circle” in front of the left side of our body. The arms “then switch to corresponding curves, forward and back, at slightly different heights”. Our right arm changes from a low curve (with the inner wrist on the outside of the curve) to a nose level curve (with the outer wrist on the inside of the curve). It is the complete inversion of the curve that provides much of the “internal power”. The “reduced” striking surface of the fist provides maximum penetration. Keep in mind that the power would be lost if the wrist changed the angle of the knuckles.

Chop with Fist is known as “Turn and Chop Opponent with Fist” in the 108 Yang Style form. A possible scenario mentioned by Gillman Studio is one where you are approached and attacked from behind. You then would turn and neutralize your opponent’s strike with both of your palms, and then follow through with a right Backfist and a left palm strike. Your arms will move with your body and raise in an arcing motion as your body turns. Your right Backfist will strike your opponent’s nose while your left palm comes in to strike! At the end of the movement, your right fist will be at your right hip with the fingers on top, while your left palm will be at your left chest level.

Because some of us are visual learners, I am including a few videos depicting Backfist:

  • https://www.youtube.com/watch?v=6PJiBr1iT4o

  • https://www.youtube.com/watch?v=BIo-cFOihU0

  • https://www.pinterest.com/pin/kyusho-application-for-tai-chi-chop-with-backfist-youtube--537265430534458720/

  • https://www.youtube.com/watch?v=7p5YQyd4DOg (Master Yang Jun)

As one would expect, it is not only Tai Chi practitioners who have a wide variety of opinions about which moves are better or more effective. We know that Karate also uses a Backfist and many practitioners disagree as to whether a Backfist or “Jab” is more effective. Those in favor of the Backfist believe that it covers a wider area and that your opponent can’t slip through “holes as easily”. Because it also comes from the side, it can strike your opponent’s side (such as the side of head or face). Many practitioners feel that they can also perform the Backfist faster than a jab and that it’s harder to see it coming from the side.

Advice from practitioners (although not everyone agrees): Do NOT do a Backfist with a bent wrist. The wrist must be straight with a straight line from your elbow through your first set of knuckles at the point of impact. The second set of knuckles are clenched (but smooth), while the fist is somewhat loose.

Some advantages of using the knuckles in a “half-clenched” Backfist:

  • Force is minimized because of the “centrifugal momentum” and smooth contact.

  • The practitioner can decide on how much damage to inflict on the opponent.

  • Because the body, arms, fists, etc. are relaxed and not tense, you can maximize your speed.

  • It is easier to do either a followup punch, push, or change your technique, if necessary or desired.

    Again, please remember that this is a blog and is not all-inclusive when it comes to a movement or explanation. There is not time and/or space to provide the reader with everyone’s opinion. Nor is this a scholarly or scientific paper. My goal is merely to provide information that practitioners may find helpful and may not be aware of.

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The Explosive Power (Fa Jin/Fa Jing) of Single Whip

Most Tai Chi practitioners understand that while what is seen in parks, on the screen (small and large), and in most classrooms is done very slowly, Tai Chi can be fast and martially very efficient. It is, however, very important to start slowly so that movements are learned correctly and the student develops an understanding of energy flow and the importance of relaxation.

Whether to practice at different speeds comes down to a personal choice! Depending on their focus and/or purpose, more experienced students may deepen their Tai Chi knowledge by practicing at different speeds. Of course, this depends on a practitioner’s goals, learning style, level of fitness, interest in experimenting, and past experience. As practitioners transition from slow through faster practice, it is important that there be a synergy between the body, breath, mind, and Qi.

If there is a desire to use Tai Chi for combat or self-defense (and even if there is not), one should learn to move quickly and with force. That being said, no new practitioner should start quickly. Progress should be from slow, to medium, then to fast (if desired). Practicing at medium speed may improve your awareness and assist you to become aware of necessary adjustments. Some experienced practitioners believe that medium is the ideal speed to practice in order to understand Jing (martial power) and Fa Jing (explosive martial power). This way when you are practicing faster, it will be a bit easier to gauge your root, balance, and center. Lower and upper body connections improve and there is a much better feeling for explosive power.

Fa Jing (or Jin) in Tai Chi

Explosive, penetrating power in Tai Chi is known as Fa Jin or Fa Jing and is usually released at close range. It is not a specific striking method. Nor is it specific to kicks, punches, etc., but can also be used for holds, projections, etc. The exceptions would be in competitions and on the big or small screen. In internal martial arts, such as Tai Chi, Fa Jing is a method to generate, as well as focus, that explosive force. One example is Bruce Lee’s famous one-inch punch.

Fa Jing is explosive because it combines physical strength with internal energy (Qi). Physical strikes are “push power”. Fa Jing power can be deadly and penetrating and is said to be seven times more powerful than strictly physical strikes. Fa Jing power is generated by the body and powers each weapon, be it hand, leg, elbow, etc. Qi flow is what enables Tai Chi to be performed fast (but relaxed) and with explosive/tremendous force, like “cracking a whip”.

In order to be successful at using Fa Jing, one must understand and master silk-reeling. At least some internal force needs to be accumulated and you must use “proper” technique in order to let your Qi flow. Tension blocks flow! So does leaning forward and “raising your body”.

In order to generate this “explosive power”, Qi flows from the Dantian to the part of the body or limb which will perform the technique. Fa Jing requires proper body alignment and coordination. The practitioner must be in a relaxed physical state prior to forming a kinematic chain which accelerates and becomes an efficient, coordinated, whole-body movement. If the practitioner is not relaxed and balanced, the Qi cannot penetrate the muscle in order to produce the desired force. The experienced practitioner almost unconsciously exhales and releases Fa Jing.

The torque between the wrist and hand snap releases the energy (which initially gathers at the wrist) into the target/opponent. Obviously, it’s important for the hand to be relaxed until the “point of contact”. Once contact is made, the hand relaxes in order to send the energy into your opponent/target. The expended energy comes in through the other Yin hand via the Laogong (Pericardium 8), as well as other energy input points. Energy is never wasted and there must always be a balance between Yin and Yang. It stands to reason that the greater the Yin present in the attacking hand, the greater the Yang attack.

Fa Jin in Single Whip

Once you “master” the proper (according to Tai Chi Principles) technique of Single Whip, you may want to look at the explosive power one can generate with it! Grandmaster Wong asserts that when one practices Tai Chi, one generates Qi flow and internal force. Two examples - Cloud Hands and Grasp Sparrow’s Tail. Unfortunately, according to Grandmaster Wong, many Tai Chi practitioners have never experienced Qi flow, meaning they have never performed Tai Chi in a fast but relaxed manner using internal (not muscle) force! Using muscle strength blocks Qi flow. The hook in Single Whip “locks the force so that it can shoot out more powerfully at the palm on the other side.” Grandmaster Wong also suggests that your mouth should be open when you explode the force! Plus as an option, you can shout out at the end. Hmmm!

According to Master Jesse Tsao, author of 108 Answers to Tai Chi Practice, the target of an explosive Single Whip is usually the back of the head or neck of your opponent. Otherwise, you can apply a throw, use the hook (bird’s beak) to attack the eyes, or use the elbow or hand (if in close contact) to strike the ribs or solar plexus. The key applying explosive force is twisting your spine and using your waist to power the whiplash.

Of course, you always have the option of doing your Single Whip in a slow, relaxed manner! The choice is yours!

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Single Whip - Tai Chi’s Signature Movement!

If you search “Tai Chi on the internet”, you will most likely see a picture/drawing of a person doing Single Whip. Single Whip (aka dan bian)is a “signature” movement/posture found in just about every Tai Chi form and is probably one of the most repeated. It goes without saying that there are numerous interpretations and applications (particularly martial) of Single Whip.

Single whip is an extending, expansive, and opening type of energy movement. It is also excellent for improving balance and weight transfers.

Let’s first look at how/why the movement got its name. As one would expect, there are several different theories. Here are two theories.

Single Whip looks like someone carrying a yoke, on one side - thus “Single” - and a stick on the other. In ancient times, Chinese carried yokes (basically sticks across their shoulders and back). They usually had buckets of goods hung from the yoke ends. The “whipping motion” is controlled (not wild) and not usually a true whipping power.

Here’s another interpretation supposedly from Wikipedia: The original title of the move was “Carry Baskets” but due to an old translation to English from Chinese, it was misinterpreted to “Single Whip”.

Same name, different interpretation: At the end of the Single Whip posture in Yang and Chen styles, the left hand is usually palm outward (as in a push) and the right hand forms a hook, beak, or even a fist. In Sun and Wu/Hao styles, both hands are open with palms outward.

In last week’s blog, we discussed the confusion and different opinions on how and/or why a move is negotiated a certain way. Of course, Single Whip is no exception. If you want to check out what has been (or is being said) about this posture in the Yang form, check out the Yang Family Bulletin Board! There is always a lively, informative, (and often confusing) dialogue going on. When you check it out, don’t expect to find one “correct” way to do things.

Caution: Let’s be sure we don’t get paralysis by analysis and start over-analyzing every posture we do.

Now let’s look briefly at what practitioners have to say about the application and purpose of Single Whip:

  • At the beginning of the movement, there is “hooking and pull-down and push” with the right hand.

  • Potentially this is an opportunity for a covert (hidden) elbow strike when you turn around.

  • The whip hand points up to grab the “kicking leg”. The single whip lifts the leg high enough to drop your opponent.

  • The hook “locks the force” which allows the palm to shoot out with more power.

  • This posture provides “exploding force” through the front palm.

  • It’s an excellent way to learn fa jin aka fa jing (explosive power).

A few words about the “hook” or “beak”. It’s considered a chin na technique used to control/lock your opponent’s joints, muscles, or tendons. Because they are locked, their fighting ability is neutralized. For instance in Yang, one technique is to grab your opponent’s wrist with your one hand, pull it in one direction, while you strike them in the face with your other hand. You can also use your palm to strike the neck, lock or break an elbow, or even to throw your opponent.

Some practitioners consider the “hooked hand”(or beak) impractical; while most hard (external) martial artists see internal martial arts (aka softstyle) as “obscure, ambiguous and impractical”. The practitioners who actually understand “the hooked fist, with fingers grouped at the tip” realize that it is the most superior fist structure.

What about the internal body mechanics and principles of Single Whip:

  • It’s vital to be grounded, especially when stepping.

  • It requires internal strength/power, aka Peng Jin.

  • As goes without saying, when one body part moves, all body parts move.

  • It uses spiraling, silk-reeling type energy movement.

  • The Kua opens and closes.

  • All movement directed by the Dantian.

Tai Chi Whip examples and interpretations:

https://www.tiktok.com/@arthurtaichi.com/video/6846919492342156549

https://www.youtube.com/watch?v=1dLchY8R6tUV

https://www.youtube.com/watch?app=desktop&v=gRi3bF8sSlQ

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

https://www.youtube.com/watch?v=ScG6XOkTvjE

https://www.youtube.com/watch?v=bVNlIc5ssFM

We’ll look at the fa jing/fa jin in Single Whip in the next blog.

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In case you haven’t seen it:

Artist Ju Ming’s Tai Chi Series, in particular his Single Whip sculpture, is considered his career milestone. His bronze sculpture Single Whip was acquired by the Hakone Open-Air Museum in Japan, and is still his most famous of his Tai Chi Series sculptures. For information regarding the famous Single Whip Sculpture: https://www.artsy.net/article/tanya-baxter-contemporary-ju-ming-taichi-series-single-whip.

Ju Ming’s Single Whip Sculpture

When Pivoting, Should Your Foot Be Weighted or Unweighted?

For some reason, I am hitting on controversial subjects in my last couple of blogs! Such is life! It’s rare that people (in general) agree on anything. Martial arts are certainly no exception.

One subject of hundreds of differing opinions is pivoting on a weighted or unweighted foot! Why and/or when? Let’s start with a scenario from an old popular TV series “Kung Fu”. If you’ve ever watched it, you may have watched Kwai Chang Cane walk across the rice paper for his graduation ceremony at the Shao Lin Temple. While the scene looks very mystical, the purpose of the test was to see if he was pivoting a weighted foot! It’s actually a very practical test.

Let’s start with a very short discussion of what it means to be “weighted” or “unweighted”. If you are unsure as to whether or not your foot/leg is empty (unweighted), try lifting that foot. If you jerk, need to reposition your body, or (yikes) fall, you know your leg is not empty. We won’t discuss “partially” empty/full at this time. When your leg is “full” (Yang), your Dantian is positioned over that leg. The other leg is considered “empty” (Yin, without weight) and can be pivoted without damaging the knee. Most lineages and Tai Chi family forms do not pivot on the weight-bearing foot. The majority (but not all) Yang Style and beginner forms empty the leg prior to pivoting.

To use weight when pivoting can damage your knee. It can also destabilize your balance. That being said, there are Tai Chi styles that do pivot on a weight-bearing leg. This is not usually done exclusively and they, hopefully, take precautions to prevent knee damage. Side note: weight bearing pivots should not be done by anyone with arthritis, especially in their lower limbs!

There are definitely several advanced forms (most martially oriented) that do pivot on a weighted leg. The practitioner is usually very careful about the surface they are working on. They must ensure that little to no friction occur, thereby, reducing the possibility of knee or ankle injury. This may work well if one is barefoot on wet grass, or wearing socks on a slippery or polished surface. If you are wearing a shoe, the type of sole can either cause or reduce the possibility of injury.

There are some forms where pivot movements are actually done on one leg. Again, not an area of discussion at this time.

So why the confusion?

One of the ongoing and confusing issues in the Yang form is the lack of standardization/consistency. I truly doubt that Yang is the only form where this exists. As in many forms, the ideas are divergent and the execution varies widely. This is particularly hard for newer students.

Unfortunately, this reminds me of politics where everyone has their own opinions and reasons why they believe as they do. In politics and other areas of life, this can be interesting and actually entertaining. However, for new(er) students trying to learn and do the “right thing”, this can cause quite a bit of stress. The more they read, learn, or see, the more they question what they are learning or their instructor’s instruction. Everyone seems to want to know what the Yangs do. Again, it’s difficult (actually totally impossible) to find a definitive answer!

For example, many of Yang Cheng Fu’s “successors” like weighted foot pivots. Many of the practitioners using weighted foot pivots don’t feel that it limits their ability to be nimble but instead feel that it increases there mobility, saves time, and energy. They also assert that one can change the amount of weight on the “foot during the pivot”. Depending on the situation, many practitioners do both weighted and unweighted pivots.

Yang Cheng Fu has been quoted as saying that when you shift your weight to one foot (leg), that side is full and the other is empty. This was his instruction in order to turn and move correctly, and without effort. If you did otherwise, you would be “slow and clumsy” and you would not be stable nor firm on your feet. Sounds like he means turning on an unweighted, empty leg, doesn’t it? From what I have read and watched on Cheng Man Ching’s Yang 37 form, he appears to be shifting weight off the pivoting foot.

I had the opportunity to attend a class with a disciple of Yang Jun recently. When asked about his take on weighted versus unweighted pivots, he responded: “On weighted versus unweighted pivoting, my view is both are right. Weighted pivoting is more agile and used more in turning angles less than 90 degrees but unweighted pivoting is a bit easier to practice especially for turning angles more than 90 degrees”.

Let’s move from Yang to Wu family style.

Wu style often pivots on the weighted leg. For Wu practitioners, this means 100% weight separation - you pivot on a leg supporting 100% of your weight. This is a hard concept for new students and they usually find it necessary to shift their weight in order to do this. As well, there is a forward lean (which I will not address in this blog) in Wu style.

Wu style is said to boost circulation, improve balance, and train the extremities (by making the legs do more work). The weight separation is considered Yin/Yang. The theory is that this style also enables the free leg to kick, step, etc.

Both Wu and Yang styles have endured many variations, and there exists numerous “modern forms”. There is, however, a push to unify the 54 Wu Style form in the world. I believe there have been several of these efforts at standardization in Yang as well. Personally, I can’t imagine that there will ever be a standardization in either family form.

What is a practitioner to do?

When it comes to pivoting, it may be that it depends on the application and the practitioner’s comfort level! You have to do what’s right and comfortable for you!

Maybe it’s time for practitioners to look at the principles of form they are doing. If you enjoy the form you are doing, continue doing it. If you are following Tai Chi Principles, there is no absolute “right” form nor one “ultimate” method to negotiating nor practicing that form. At some point in the future, you may change your mind and try another form or interpretation. This is your choice!

Note: Some students become life-long “seekers”. They are on a quest to find the Holy Grail of Tai Chi! In my humble opinion, it doesn’t exist!

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Pivoting Safely in Tai Chi (And Your Everyday Life)!

As humans (actual all species do it), we change direction many times throughout the day, evening, and night! How can we be sure to do it safely without hurting ourselves or falling?

Shifting and pivoting has been shown to be the best way to move in a different direction efficiently and safely.Because our population is rapidly aging, let’s look briefly at aging and why pivoting is important. As they age, older adults experience stiff joints, muscle weakness, and tightness in their ligaments.

A 2006 study in the Physical Therapy and Rehabilitation Journal looked at the “Characteristics of Foot Movement in Tai Chi”. Researchers are aware that falling is often associated with aging. Interestingly, elderly people take more time and steps to accomplish a turn than younger people. Their feet often become tangled in each other and they rarely pivot. Shifting and pivoting is an excellent method to compensate for the bodily changes affecting turning. It does, however, require that one stay focused and aware before, during, and after the move! Because Tai Chi involves many pivoting and turning movements, the researchers concluded that it was likely to improve turning ability and decrease falls.

All five major Tai Chi family forms include pivoting, although the angles of the pivot and the pivot point may vary from one family form to another. It can even vary within the form. Bottom line: the goal is the same - to gradually (and safely) transfer weight in order to maintain balance.

The percentages of weight distribution between the two legs varies depending on the style and, sometimes within the same style. Weight distribution will also vary according to the ability of the practitioner. The practitioner must be able to maintain correct upper and lower body structure, and balance during the weight shift.

Correctly pivoting to change direction in Tai Chi is sometimes called a shift-pivot-shift (SPS) process. SPS provides a balanced transfer of weight when changing direction:

1) the weight is shifted to the “full” leg,

2) the “empty” foot is rotated on the heel (or toe) in a different direction,

3)the weight is correctly shifted to pivoted leg from the heel to the toes. The weight settles into the pivoted leg as the knee bends. Be sure the knee does not go beyond the toe.

Pivoting controversy: Toe, Heel, or Combination (or whole foot). Even though I use “toe”, I am actually talking about the area between the ends of the toes and the ball of the foot. There are compelling (but sometimes contradictory) reasons to chose one over the other.

First, let’s think about walking. We walk naturally, we use a “heel/toe” gait. The armed forces talk about “turning on your heel” when they march. This is based on their belief that this is the fastest and most efficient way to turn around.

Many family forms use the heel pivot because they feel it keeps the spine rooted to the ground for stability. Some actually use the heel pivot for power and structure and the ball of the foot pivot for stability and adjustment.

Another interesting thought: we can’t pivot on both heels at the same time (without falling or flailing), but we can pivot on both toes! You could, however, pivot them in sequence, depending on the move and your intention. There are lineages/forms that pivot on the middle (center) and/or the entire foot! Most of these pivots are used in external martial arts, not internal!

For example, in the Chu Shong Tin lineage, they say to use "the whole foot".. aka even distribution across the whole surface area. Practitioners pivot from the “central axis/center of mass and just allowing the feet to follow and/or aim.

Many instructors and/or masters feel that all Tai Chi pivots should be “done on the heel, not the toe”. They claim that utilizing the heel is more natural, has more power, structure, and utilizes the ground.

However, using both the toe and heel pivots in form, depending on the movement, may be appropriate. Both Bagua and Wing Chun require turning and rotation on the heel and the ball of the foot (occasionally the center).

Here’s a plug for proper footwear: It’s very important not to wear running or athletic shoes with thick soles. Thin, flat (or no soles) help strengthen your ankle and tendons in the foot.

According to Ben Stanley, of White Dragon Martial Arts, when you want to change the direction of your back foot from a 90-degree angle to a 45-degree angle, “if you pivot on your toe, you will have lengthened your stance by pushing the heel of your back foot outward.” That would make your stance too long and your knee would be turned inward. It would also add pressure to your knee ligament(ouch) and your stance would be unstable. By pivoting on your heel, you remain stable and balanced and your knee does not change position.

One issue with constantly favoring one end of the foot alone is the possibility of introducing tension in your stance. One needs to be careful not to add tension into your quads when only pivoting on your heels. The same is true of only pivoting on the balls of your feet - you can add tension to your calves.

Confusing, yes?? Bottom line: each side of the controversy makes sense and is appropriate at times and each has some advantages and disadvantages!

This blog brings up another controversial question (aren’t they all?) - When does one pivot on a weighted or unweighted foot/leg? Check out next week’s blog!

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If Tai Chi Improves Balance, Why Do So Many Students "Wobble" During Practice?

Last week we talked about Brush Knee. This past week, I noticed how often new and even “experienced” students seem unsteady and unbalanced. At times, it is very obvious why a student will “wobble” but at other times, a bit perplexing. Let’s look at some of the reasons why balance (which Tai Chi is known for improving) is often absent during certain parts of the “form”.

If you are a student, I hope this blog gives you some insight as to why you may be having trouble balancing in certain movements. As instructors, we always benefit from sharing new tips and/or strategies to help our students and also improve our teaching.

This is not a definitive list. Nor does it provide the absolute answers. If you ask every Tai Chi and/or Qigong practitioner their opinion and/or advice on rooting, balance, shifting, or “sinking your Qi”, their answers may or may not be similar. At times, they may even be contradictory. It depends on their own interpretation.

Let’s look at some potential causes of balance problems!

Shifting: All Tai Chi forms/families/styles include both shifting and sinking. Weight is commonly shifted from one leg to the other. We shift forward, backwards, or from side to side. Hips should especially sink when shifting weight forward or backward. Before you step out and touch your foot on the ground, make sure you can take it back without moving your body. This is a difficult concept for new students to understand and negotiate.

Posture: Tension and poor posture is usually easy to recognize. Good structural alignment will increase your sensitivity and improve proprioception which, unfortunately, decreases with age. Be sure to correctly align your spine, head, neck, and shoulders without tension. Our gaze and heads should be straight ahead - not down! Lowering your elbows will relax the shoulders. Many students have their shoulders up around their ears. Avoid overextending your arms and keep them slightly curved. Holding your arms directly next to your ribs, limits your motion and raises your shoulders.

Correct alignment is what allows Qi to flow from the upper to the lower Dantian, where your mind should be focused, especially when you exhale. It may help to imagine gravity pulling you downward in order to connect (ground) with the energy from the earth. When your Qi is not “grounded”, its flow is inhibited. Visualize your spine elongating and imagine your energy flowing down through your leg, into the ground or floor. This will improve your balance and allow your moves to feel (and look) effortless. You will also feel light and open.

Knees: If your knees are “locked” when you shift from side to side, or worse, backward and forward, it is impossible to balance properly. Knees should be naturally “slightly” bent and should not extend beyond your front toe. Deep knee bending is not appropriate unless one has acquired a certain higher level of proficiency.

Keeping the knee of the “empty” leg bent when you shift your weight forward, will keep it rooted. If you straighten the empty back leg, the hips are no longer sinking and your balance and alignment will be off!

Sinking and Rooting: Tai Chi is about sinking and rooting, which go hand in hand. When we think of sinking, let’s not imagine collapsing nor moving like a sinking boat. Sinking consists of releasing your muscles, relaxing your shoulders, and allowing your skeleton to hold your body weight.

When you transfer your weight from one leg to the other, either to the front or the back, relax your body weight down into the weight-bearing leg. Do allow your body to sink effortlessly and settle using focus instead of force. You may feel a heaviness move through you without weighing you down. Be sure to relax your Dantian as you lower your abdomen, pelvis, and hips.This fundamental principle, in both Tai Chi and Qigong, is known as “sinking your Qi” and appears in many of the Tai Chi Classics, although a clear definition is not supplied.

Quoting from my July 29, 2019 blog: “When you sink, you integrate the external and the internal body, enhancing your stability and improving balance. Focusing on your Dantian strengthens your internal structures and spine, and improves your coordination.”

Direct and ground your “internal energy” down through your body to connect with Earth’s energy. This provides a solid foundation for your deep, rooted stance. Sinking your Qi improves the flow of both energy (Qi) and blood through your relaxed body and mind.

Visualize an opponent pulling you forward in order to un-root you. Do you shift weight to the back foot? That would definitely put you at a disadvantage and you probably would end up on your butt or worse. What if you sink your back (empty) leg down to root you? Bottom line: both feet need to root! The full foot physically and the empty foot “mentally or energetically” whichever you want to call it.

Rooting is essential and both legs must root into the ground. We balance both the physical and energy (mind) weight. In order to understand and experience the sinking of the “empty” leg, do a Brush Knee. Roughly 65-75% of our physical weight is shifted to the front leg. How do we get an equal amount into our back (empty) leg in order to “balance it out”? Through our mind! The same is true whether you are shifting backwards or forwards.

Students ask how they can sink their empty leg using their mind! To sink your “mind into your leg”, the hip and tailbone physically sink towards the floor. And, yes, one side of the hip does sink towards the empty leg/foot when you sink your leg with your mind. Flexibility of your hips (which is improved with regular Tai Chi practice) also improves your balance.

In a martial situation, sinking your Qi will make it harder for an opponent to unbalance you. In your everyday life, sinking your Qi will improve your posture and decrease your risk of falling.

Breathing: When we get stressed, anxious, or emotional, our rate of breathing increases. Breathing (and Qi) raises up in the body to the chest. When we use diaphragmatic breathing, our abdomen expands and contracts. We breathe in and out slowly and gently with each Tai Chi movement. Our breathing is deep, not shallow. As you exhale, allow your body to sink down effortlessly. Your breath lowers (with little to no expansion of the chest) as it sinks to the Dantian. Using diaphragmatic breathing and sinking our breath to the Dantian releases the stress. We become calm and settled.

Moving: Are we moving forward and back from the Dantian (some say waist or pelvis area)? Or are we tipping our body from the waist? For more stability, especially between moves, bring the shoulders (figuratively) down towards the feet every time you close a move.

Stepping: Are we standing and stepping out with our feet shoulder width apart? The majority of students move using very narrow steps. Some start out shoulder width apart, but during the next couple of movements, they look like they are walking on a runway or tightrope. Stepping backwards is worse. The heels almost touch each other, even in classes where there are mirrors!

To maintain balance, sink slightly when you step out. Remember to step out with the heel - not the toes! Step slowly and lightly, while maintaining your center of gravity below your hips. Stepping this way works the muscles in the legs and improves bone density.

According to Tai Chi Susan, many Tai Chi practitioners use only one side of their body when they step. Stepping forward, they focus on the front leg and when stepping backward, their attention is on the back leg. This creates an imbalance where one side of our body is “loaded” up and the other side is empty. Both sides need to be equal. See Sinking and Rooting above.

Bottom line (s): Using your mind to sink the “empty” foot (like many Tai Chi principles) takes a lot of practice. Practicing will improve your balance and power in both feet. It builds strength, stability, and gently stretches your muscles. Tai Chi practice also opens your joints which improves your range of motion.

Last “plug” for regular practice: It strengthens your “feet, ankles and legs”, as well as your neuromuscular proprioception (nerve and muscle communication).

There is no downside and your body, mind, and spirit will benefit!

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The Brush Knee Movement in Tai Chi and Its Application

After working with students for many years, I’ve noticed similarities in the way many of them approach and negotiate “Brush Knee” (aka lou-xi-ao-bu). This is true in Yang, SUN, and even Tai Chi Ruler (to name a few). I thought this might a good time to research and blog on “Brush Knee”, or as it is often known: Brush Knee Twist Step. Interestingly, this movement may have originally been known as “Walk obliquely with twist step”. I could find no documentation either way.

Anyone who has studied Tai Chi realizes, there are hundreds, if not thousands, of variations of most postures, including Brush Knee. There are even different interpretations in the same style depending on the lineage. In the Yang lineage that I teach, instead of “twist step”, the pivot on the back heel is called “closing the posture”. In some SUN lineages, there is no “twist step” per se; it is called “follow step”. SUN Brush Knee looks a lot like Yang style with some additional steps. For brevity (repetition, typing, and space), I will just refer to this movement as Brush Knee.

If you’ve seen any pictures of someone doing Tai Chi, they frequently are depicting a Brush Knee. The Brush Knee is even considered the quintessential and/or a fundamental posture in Tai Chi. This may be because it clearly emphasizes weight shifts along with unweighted side steps.

Important Points (non-combat):

When done correctly, Brush Knee improves your balance and your power. However, there is a risk of injuring your knee(s) if the twist step (or closing the posture) is not done correctly. When done incorrectly, you also lessen your power and put your other joints at risk. As one would expect, the “bent knee” must never “cave in” and timing is certainly important.

Your tailbone/pelvis needs to be tucked, while you sink slightly. Once you transfer the majority of your weight to the front, pick up your back toe and pivot on the heel. The back leg acts like a hinge from the heel to the Kua (body as a unit). When you turn the back foot in, you close the Kua on that side. Your Dantian faces front as your weight transfers forward (the direction you are going) and sinks, dropping the toe (flattening the back foot) to the ground. Be absolutely sure not to sink to the back foot.

The bent front knee stays bent, over the front foot. Relax, loosen the hips, neither knee straightens or locks.

Combat situations:

Almost everyone who does Tai Chi interprets a brush knee as a way to deflect a strike (front kick) to their knee. There are many choices (in a combat situation) as to what one does with the other hand. Face strike? Block? Let’s look a little closer at Brush Knee.

There are actually two parts to Brush Knee. The first would be neutralizing (often the left arm sweeping or coiling down). The second part is a strike, grab, and/or push with the right, if you are negotiating Brush Knee Left. Because the neutralizing is done in a circular motion, the movement is round and smooth. A Brush Knee gives you many martial or combat options including joint locking, kicking, unbalancing as well as pulling your opponent off his root and throwing him. Obviously, the point is to control your opponent after neutralizing his attack.

According to Master Jesse Tsao, author of 108 Answers to Tai Chi Practice, brush knee can be used to “defend against an incoming upper or lower kick”. You would then follow up with a counter-attack or strike. You do have a few options for your counter attack such as an arm joint lock, elbow strike (perhaps to his solar plexus), a throw after trapping the opponent’s leg, or as you might expect because the movement is “Brush Knee”, your can redirect that punch or kick and push your opponent back. For this last movement, Master Tsao suggests rounding one arm like a shield to protect your front while you sweep (or brush) away the incoming attack. Do not forget to step in to strike your opponent’s center with your other hand.

Brush Knee and Twist Step is useful in “street combat” according to Mr. M. The direction of your strike is “determined by the leading hand on the same side of the foot advancing the step”. Mr. M feels that angle is important and you should never step straight forward in front of your opponent. In order to use the movement skillfully, you should practice the “Brush Knee and Twist Step” on both the right and left.

Of note: when you are practicing, your movements are large, but in an actual combat situation, the motions are smaller and usually closer.

Typical errors most student’s make (combat or not):

The first tendency is to put the toe down too soon, before the weight has transferred to the front. Before pouring the weight, they drop the heel and toe down - “controlled falling”. The second most common error is to pull/transfer/pour the weight to the back foot when brushing the knee or at the end of the posture. Probably not a good idea, especially when an opponent is in front of you. Also not correct because Brush Knee is a forward (not retreating) movement.

A May 2023 study looked at neuromuscular control strategies in Brush Knee using a small group of Tai Chi practitioners. Half had knee pain and half did not. The researchers discovered that those with knee pain presented with some muscle imbalance and poor alignment of the knee with the toes in the forward motion. They also exhibited “rigid coordination strategies”. The researchers suggested training programs to modify “abnormal muscle synergy patterns” and to improve the alignment of the knee with the toes in the forward motion (lunge, although I dislike that word when referring to a Tai Chi movement).

For the readers who may be interested in reading more about biomechanics during Brush Knee:

For the readers who may enjoy viewing different variations of Brush Knee:

Quite a few of the linked articles in this blog also give examples of variations in Brush Knee.

Dan Djurdjevic in “Taijiquan application focus: brush knee” demonstrates some very interesting variations on the standard Brush Knee.

An interesting variation to view from a Shaolin Kung Fu Insights Studio: https://kungfuinsights.com/tai-chi-tips-7-brush-knee-press-forward/

https://www.oxfordtaichi.com/martial-application-brush-knee-twist-step/


I am sure I have only hit on a few of the numerous variations and techniques. It is always interesting to look at interpretations other than the one we know or teach.

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What Do You Know About PC 6 - the Acupuncture/Acupressure (Pericardium) Point?

The Pericardium is considered the “Heart Protector” and traditionally, the Heart is known as our mind’s emotional and spiritual center. Otherwise known as PC 6, the neiguan or Pericardium 6 is described as the 6th point on the Pericardium channel and is often called the “ Inner Gate or Pass”. You can find PC 6 on the inside of the wrist (palm side) about three fingers below the wrist crease, between the two tendons (palmaris longus and flexor carpi radialis) .

PC 6 is one of the most often used acupuncture/acupressure points because it is said to treat so many different symptoms and conditions. You may have heard of it (or have even used it) for the treatment of nausea or motion sickness. The Pericardium channel has links with the diaphragm, liver, and stomach which explains why PC 6 can be an effective acupuncture/acupressure point for abdominal pain and spasms, as well nausea and vomiting.

According to quite a few acupuncturists, PC 6 is the only acupuncture/acupressure point to show a positive effect all on its own because of this effect on nausea from any cause. A January 2019 article was published in Nursing and Midwifery Studies on the effect of acupressure (using a wristband) in PC 6 on nausea and vomiting after general surgery with spinal anesthesia. The intervention group had less episodes of nausea and it was less severe.

PC 6 plays a very important role because of its connection to the parasympathetic nervous system. When you are in fight or flight mode, PC 6 can reduce your anxiety and improve your relaxation and sleep. PC 6 actually relaxes your diaphragm and enables you to breathe deeply, calm down, and feel grounded and at peace. The vagus nerve (one of the longest and complex cranial nerves) is part of the parasympathetic nervous system. This is another reason why acupuncturists use PC 6 quite often.

According to Traditional Chinese Medicine (TCM), PC 6 has “descending function” on the Qi energy in the body, which relieves nausea and vomiting. Other benefits, according to TCM) are the relief of stomach pain, loosening of the chest, treating anxiety, insomnia, and removing agitation from the body as it calms and relaxes the heart and spirit. PC 6 has even been used to prevent gagging during dental procedures. PC 6 also has connections to and is the opening to one of the Eight Extraordinary Vessels (Yin Wei). This connection assists one in letting go of past traumas and developing mindfulness (being present in the moment).

However, according to  Subhuti Dharmananda, Ph.D., Director, Institute for Traditional Medicine, Portland, Oregon, needling PC 6 for nausea and vomiting is historically not a major application in China nor is it in modern practice. That being said, PC 6 is often included as a secondary point for this purpose. According to Dr. Dharmananda, PC 6 is most often used as an “adjunctive point to a number of acupuncture formulas” other than cardiac, nausea of vomiting. He disagrees with many of the assumptions and assertions made about the use of PC 6. Dr Dharmananda shares history, underlying beliefs, research, background, and much more in his informative, lengthy article.

Western medical practitioners belief there is a benefit to using PC 6 to treat many things in addition to nausea and vomiting. Here’s a sample list: heart pain and palpitations, tightness in the chest, hiccups, carpal tunnel, insomnia, malaria, epilepsy, fever, irritability, and many different mental disorders.

Alternatives to Acupuncture using PC 6

You don’t always need to have acupuncture in order to benefit from PC 6. You can use acupressure magnets to press on the appropriate acupuncture point.Seabands (aka nausea anti-nausea bracelets) have been sold for many years for nausea, motion sickness, and many more conditions. They have magnets in them to activate PC 6 which helps in fighting nausea or motion sickness. If Seabands (of any name) are fitted correctly, they apply gentle, constant pressure to PC 6, they can work. Acupuncturist Revana Swales has read some of the instructions and understands why her clients have trouble locating the point from the included instructions.

If you don’t have acupressure magnets, you can use a “small bean, like a lentil” over PC 6 and tape it down. Swales states that acupressure self-massage can be as effective as wearing a band. You don’t need to be as precise as you do with a band. Use your index finger and massage around the point because it can cover a broader area.

There is also a contemporary way to stimulate PC 6: “Photoacupuncture by inducing red and infrared light-waves (PBM Light, Plus and Pro).” Photoacupuncture is said to help achieve a calm and a balanced inner state, while decreasing stress and anxiety, especially when repeated over time. When using the light device, spend from 30 seconds to 3 minutes gently pressing against PC 6, using a “sweeping/rotating” motion. It is believed that the light is absorbed at the cellular level and leads to healing and recovery as it promotes Qi flow.

As usual, there will always be conflicting opinions, and even conflicting research results, regarding the benefits of using PC 6 as a treatment modality. Many people are hesitant to jump into acupuncture (ouch - they are still needles), so using the bands and/or photoacupuncture might be something you may want to try.

A reminder to some of my readers, this is NOT a research nor scientific paper. It was never meant to be. It is a blog. My goal is to introduce and touch on subject matter that may be of interest to Tai Chi and/or Qigong instructors, practitioners, students, and anyone with an interest in internal energy arts.

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Should You Try Tai Chi Using a Weighted Ball?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

As purchased by author!

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

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What are Baoding or Chinese Medicine Balls?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Important benefits of using Baoding Balls:

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

  • stress and anxiety reduction,

  • improved flow of synovial fluid to your joints,

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

  • release from anxious or worrisome thoughts,

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

  • May help those with ADHD or Autism.

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

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

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

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Yang 24 or Simplified Tai Chi 24

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Backward Stepping in Tai Chi and Its Benefits

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

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

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

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

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

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

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

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

  • It engages and improves the strength of your quadriceps.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Golden Rooster Stands on One Leg

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

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

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

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

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

Let’s talk about the health benefits!

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

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

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

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

Bottom line:

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

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

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

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

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

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

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

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

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

“Walk like a cat”.

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

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

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

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

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

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

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

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

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

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

Important points when walking like a Cat in Tai Chi:

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

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

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

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

  • Your attitude should be light as well!

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

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

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

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

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

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

What prevents you for walking like a cat?

  • Poor balance due to weak or poor leg strength,

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

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

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

  • Poor range of motion in legs or hips,

  • Closing the Kua or tensing it,

  • Not sinking or over sinking,

  • Falling forward or lunging!

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

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

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What is the Empty Cat Stance in Tai Chi?

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

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

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

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

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

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

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

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

  • The front leg is relaxed but not totally straight.

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

  • Knees are fairly close to each other but bent.

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

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

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

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

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

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

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

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

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

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

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

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

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What and Where is the Triple Burner?

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

Functions of the Triple Burner

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

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

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

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

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

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

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

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

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

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

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

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

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

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

So where is the Triple Burner Channel?

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

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

There are three burners (obviously):

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

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

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

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

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

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Why is Qigong Growing in Popularity?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Benefits

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

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

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

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

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

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What is Wu Ji Jing Gong (Wujijinggong)?

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

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

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

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

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

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

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

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

The school of Wu Ji Jing Gong states that they:

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

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

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

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

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

Below are a few available sample videos from YouTube.

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

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

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

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

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

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

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

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

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

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

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

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

Characteristics of Yi Jin Jing:

  • Uses intention of muscles exertion to hold static poses,

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

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

  • movements are slow and relaxed in between,

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

  • eyes are always open.

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

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

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

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

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

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

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

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

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

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