Remember, when moving, there is no place that does not move. When still, there is no place that is not still.

(Wu Yu-hsiang)

 

Arthritis?

The body must be exercised carefully, with a clear emphasis upon safety and relaxation. Dr Paul Lam (an expert in using tai chi for arthritis) emphasises the importance of:

1. Higher stances
2. A lot of qigong to improve breathing, relaxation and healing
3. Looking deeper into the art of tai chi in order to improve students awareness and understanding

 Programs for fighters should consist mostly of compound exercises. These allow for intense work on a maximum number of muscles in a minimum time.

(Frederic Delavier)

 When you dwell on the sound of your breathing,
when you can really hear it coming and going, 
peace will not be far behind.

(Paul Wilson)

Remobilise

In order to increase mobility the emphasis needs to be upon working the body both in class and at home between lessons. Adopt a multi-faceted approach:

• Strengthen your muscles

• Align your skeleton better

• Sit less

• Stand less

• Stretch more

• Improve balance

• Gain coordination

• Increase bodily awareness

• Be mindful of how you use your body

Step?

In order to get closer to something, we step. This is a fundamental human skill, yet so many people reach beyond their natural range instead of stepping. Why is this?

Laziness? Poor body awareness? Naivety? If you reach rather than step closer, you sacrifice your balance, and with it your strength.

It is absurd to think you are going to get anywhere by giving only an hour a week to your practice or that you can regularly skip classes. Martial arts is not like a bridge club, where you drop in when you have nothing better to do. Martial arts will always make greater demands on your time than would most hobbies or avocations.

(Dave Lowry) 

Some people in this culture believe that the “consumer” is entitled to good service and if they feel wronged are entitled to take their custom elsewhere. This may or may not be a useful strategy with plumbers, electricians etc but foolish in the extreme in relation to tai chi.

(Peter Hobson)

The Chen form derived from battlefield military movements, where people wore medieval body armour that had to be compensated for. The Chen-style stances were specifically designed to achieve these compensations and obtain a workable position from which to realistically throw an armoured opponent.

By the time Yang had reached Beijing, times had changed. With the advent of firearms, battlefield armour became obsolete; hence, the need for techniques to deal with armoured foes had passed.

Yang and his students had to deal with situations encountered by bodyguards, not armies opposing each other.

(Bruce Frantzis)

An inch

There is a point where something is weak, then it becomes strong, only to become weak again. Like a 'bell curve'... The human lifespan is like this: a baby, to adulthood, to decrepitude and death.

Seek to do only what is necessary to find that optimal point of strength. Sometimes it requires just an inch of movement.

Just enough?

It is so tempting to stretch, to extend, to reach. To force, to push.

Don't do this. Just do what you need to do to accomplish the result and nothing more.

Aim for this ratio: minimal effort achieves maximum results.

A different way?

Tai chi advocates moderation in all things. e.g. over-training is as bad as under-training. If you do not train enough, there will be very little fitness benefit and no martial development.

If you train too much, the body will become tired and there is an increased risk of injury.

 

Tai chi poise is healthy. The body is used naturally and comfortably. The mind is quiet. We listen to what the body is telling us rather than push and punish ourselves.

Hands

Over-use and wrong use of the hands can cause immobility and arthritis. Main culprits:

• Computer mouse

• Mobile phone

• Tapping a touch screen

• Unnecessary application of force

• Gripping too hard

• Knitting

• Sewing

• Repetitive activity

• Using a keyboard

• Playing video games

Sitting

The main culprit for loss of mobility in most adults is sitting on their backsides too much. Sitting causes:

• Strained neck

• Sore shoulders

• Stiffness

• Upper back pain

• Lower back pain

• Loss of circulation

• Joint compression

• Swollen legs

• Heart disease

The solution is easy. Switch off the PC, the TV and walk whenever possible rather than drive.

 Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death. The chair is out to kill us.

(Professor James Levine, The Mayo Clinic)

Aging

As people get older they lose the ability to move freely and easily. This reduces our quality of life. Tai chi was designed to off-set the stiffness commonly associated with aging.

Our aim is to regain the degree of mobility we started life with.

Birth

You started life with a natural condition of suppleness and flexibility. A baby does not have sore knees, a bad back or arthritis.

The limbs can move comfortably within their natural range of motion. There is no stiffness in the muscles.

 Consider this: Most people live lives that are not particularly physically challenging. They sit at a desk, or if they move around, it's not a lot. They aren't performing manoeuvres that require tremendous balance and coordination. Thus they settle into a low level of physical capabilities - enough for day-to-day activities or maybe even hiking or biking or playing golf or tennis on the weekends, but far from the level of physical capabilities that a highly trained athlete possesses.

The reason that most people don't possess extraordinary physical capabilities isn't because they don't have the capacity for them, but rather because they're satisfied to live in the comfortable rut of homeostasis and never do the work that is required to get out of it.

The same thing is true for all the mental activities we engage in. We learn enough to get by but once we reach that point we seldom push to go beyond.

(Anders Ericsson)

Status quo

People are biologically inclined to be lazy, to stay put, to refrain from change. Breaking the status quo requires a deliberate, conscious effort. We like to stay in our comfort zone.

 

Tai chi for healthy aging...

Tai chi re-trains the body to move like it is supposed to move. Like an animal would. No tension, no impediments. Free, spontaneous, comfortable movement.

Sure, not all tai chi classes do this. Everyone has their own agenda. But trained correctly, tai chi was designed to restore the body to its natural, healthy state.

How well you do and how far you can rejuvenate your body is down to you. It is your responsibility. The more you put into the training the more you will get out of it.

Ideal form of exercise?

According to the book The Blue Zones it is important to think of exercise in terms of what you can reasonably do long-term.

The ideal form of exercise is moderate enough that you can do it for the rest of your life. It needs to be joint-friendly, provide a gentle workout and be sustainable.

This sounds rather like tai chi, doesn't it?

Stiffness?

Stiffness and inflexibility are indisputable signs of being old. Work on this. Once your muscles are tense and your body is stiff you cannot remedy this situation overnight.

Hitting the gym or buying an expensive drop handle bicycle will not get rid of stiffness. You need to do something else. Rather that force and hammer your muscles, they need to be softened and relaxed. Patience is needed.

Be smart...

If you're fat, don't try and run it off. See a dietician and/or follow a measured, gradual diet carefully and consistently. If you are out of shape, start with something that isn't going to hurt your body.

Tai chi for health is perfect for this. It is low-impact, easy to do at home between lessons and will not damage you.

Laziness?

Let's be honest here. If you are an adult and unfit - regardless of your age - this is your responsibility. Don't blame somebody else. Nor your job or your family. It's all you. You did this. You made a choice.

Now you get to make a new choice. You get to take responsibility for improving your health, fitness and decreasing your physical age.

Start by doing some research...

Do something real...

If you want your physical age to be impressive, put away your ego and commit to making a more tangible effort. Start by being sensible.

Don't just leap into some naive endeavour ill suited to your current physical condition.

Substantial qualities...

Think about the qualities associated with youth: nimble, balanced, agile, light, mobile, coordinated, squatting easily, flexible, supple, fit, dynamic, spontaneous, changeable, strong, virile, stamina, dextrous, good poise, free, no pain...

These cannot be faked with hair dye and a risqué outfit. Nor will a fancy car, nice clothing or expensive technology hide a decrepit body.

Kidding yourself?

Quite often people respond to aging with vain attempts to disguise their age. Who are they fooling?

Plastic surgery, blonding your hair or dressing like a teenager are superficial, facile efforts to appear to be young. They require no effort and offer only a desultory, aesthetic change.

People at birth are soft and supple:

At death, they are hard and stiff.

When plants are alive, they are green and bending;

When they are dead, they are dry and brittle.

Soft and bending is the way of the living;

Hard and brittle is the way of the dying.

Therefore, a great strength that is inflexible,

Will break in the wind like an old dead tree.

(Lao Tzu)

How does an older person move?

Their steps are often very heavy and their legs are locked and immobile. There is a sense of clumsiness.

People frequently walk in an agitated manner; over-striding and erratic. The lower back is inflexible and the sacroiliac does not move correctly. The back is stooped, the neck stiff and the hands are tight.

How should a young person move?

This is an interesting question. There should be a sense of ease. No struggling, grunting or groaning, no pain in the back or the knees.

The body responds instantly to the dictates of the mind. A young person is spontaneous and free.

How old is your body?

People start tai chi most weeks of the year. We see a lot of new starters. Over the years the physical condition of the intake has changed. It has worsened.

Quite often young people start class with poor physical health; raised, tense shoulders, stooping, poor balance, stiff joints, tense muscles, poor motor skills and limited flexibility.

These are appalling health conditions for a 20 year old. The individual may well be 20 but their body is not. Their body is old.

How old are you?

That is an easy question to answer. But it is just a number. Consider instead your age relative to the people around you or people you see in your everyday life.

Do you look old for your age? Are you flexible? Strong? Supple? Do you get out of breath? Are you happy?

Many people are so uncomfortable in the absence of noise that they will leave the television on even when no one is watching.

I have passed people on lonely mountain paths carrying radios that were blasting out rock music. They like the scenery but fear the silence.

We are overwhelmed by noise pollution which keeps us from being able to relax and which wreaks havoc on our nervous system.

(John Lash)

Oasis...

Week in, week out, people attend tai chi classes. The instructor is always friendly. The lessons are always stimulating. Your fellow students are always courteous, well mannered and nice.

Your personal life may be in turmoil, your work life may be tedious or disappointing, yet tai chi class remains a constant: comfortable, familiar, friendly and fun.

Instead of being met by rivalry, one-upmanship and stress, you encounter friendship and warmth.

Freedom from stress?

A tai chi class is a quiet place, yet somehow neither boring nor lacking in stimulation. There are no mobile phones, no TV screens, no computers, no concerns, worries or deadlines.

Instead, you can relax, let go and get some much needed 'me' time.

When the incessant noise and distraction ends, you will start to feel different. Tai chi will assist you in becoming quiet inside.

A calmer mind?

Most people have minds that are like adverts chattering noisily: worrying, flitting and unsettled. Qigong and tai chi slowly encourage you to become quieter inside.

By moving slowly and calmly, you are aware of what is happening as it happens.

Talking less

It is good to talk, yet talking is also a problem. If your mind is never still and quiet, you cannot possibly feel relaxed and at peace.

For many people talking is a compulsive habit, serving to mask the anxiety within. Without the chatter, people feel alone and isolated.

Immersion...

Tai chi creates a situation where your attention is absorbed with where you are and what you are doing, so the mind becomes quieter automatically.

Unlike concentration, you allow the mind to open and become expansive. You feel, hear and see everything around you. The chattering of your thoughts will begin to fade.

There are calm places to be found in every town. A tai chi class is a good example. Calm voices, settled emotions and an atmosphere of friendship and camaraderie will be immediately apparent.

This may feel most unfamiliar to you, odd even. Don't panic. Give yourself time to adjust to something different. Just stay with it and enjoy. A feeling of serenity and peace may settle upon you.

Chattering monkey

If you do not commit time to calming activities and rest, your mind may never know stillness. Even in the midst of stunning beauty and peace, tranquillity will elude you.

 

A bubble of stimulation

Most people exist in a bubble. They wake in their own home, get into their car and then go to work/shops/wherever. There is seldom any time spent being calm.

Homes, cars and public places are usually filled with noise and stimulation. Visual images, flickering screens, twittering voices, gossip... Where is the peace in your life? The stillness?

 Keep moving along when you are ailing, to the extent you have any activity in you.

(Hadrat Ali)

  

More than just form?

Taijiquan students study all 13 areas of practice:

1. Qigong
2. Fitness
3. Form
4. Pushing hands
5. Principles
6. Brain work (meditation, awareness, metacognition)
7. Neigong (whole-body strength)
8. Jing (whole-body power)
9. Self defence
10. Martial skill
11. Chin na (seizing)
12. Shuai jiao (take downs)
13. Weapons

Exploring these 13 areas of study will offer a balanced comprehension of the art.

A complete approach to health?

People often refer to tai chi as being a complete exercise. The word 'complete' refers to the fact that tai chi training covers a very diverse spectrum of concerns that coalesce to form a powerful tool for fitness and wellbeing.

When practiced daily, the benefits of tai chi are truly amazing.

 

Embodied spirituality

Tai chi is a vehicle for exploring the many insights offered by the elusive and beguiling study of existence known as 'Taoism'. It is a hands-on approach to spirituality.

There is plenty to read (if this is something you enjoy) but the emphasis is mainly upon doing rather than reading, thinking or talking.

Life is lived through action, not words. The art of tai chi is a physical journey that will lead to an inner search for meaning and understanding within the student.

 

Natural, freer breathing?

Improved body use, decreased muscular tension and a more flexible body all result in easier, fuller breathing. The student learns how to slow, lengthen and deepen the breath in everyday life.

This leads to a more calm, emotionally-centred sense of being.

Strengthening & flexibility

The effectiveness of tai chi as a physical exercise can be overlooked. It is easy to dismiss the seemingly mild training as being ineffectual.

However, tai chi provides a very effective workout. It moves the body in a safe, therapeutic, healthy manner and has no known side-effects.

There is a substantial amount of evidence to support tai chi's medical and health claims.

Tai chi seeks moderation. Not too much and not too little. Neither passive nor overly-active. 'Doing less' and 'letting-go' are big themes in the training.

Not forcing

Students are taught how to allow things to gradually unfold, rather than forcing a result. Forcing promotes resistance whilst allowing leads to release.

Gentleness is cultivated. The body is treated with care and respect.

Finding balance

As a person becomes more balanced - physically and mentally - their health naturally improves. Balance is fundamental to tai chi. We must become aware of what is balanced in our lives and what is not...

Without awareness, life can become hurried and stressful. The emphasis in tai chi is upon enjoying yourself and being happy with who you are and how you are living your life.

 Yin and yang are not in competition or conflict with each other but are complements of each other.
Balance is not a state but a process.
The Tao is a process, a dynamic condition of balanced moving.

(Ray Grigg)

 Front and back arise from each other.

Difficult and easy determine each other.

High and low define each other.

Long and short measure each other.

Sound and silence echo each other.

Being and non-being are each other.

(Lao Tzu)

Real life...

In reality, we typically experience a mixture of positive and negative events. Sometimes things go in our favour, sometimes they do not.

Although this is less palatable than continual success, it is simply how things are. Balance involves good and bad, difficult and easy, favourable and unfavourable. This is what balance means...

Seeking to avoid the negative?

Usually, we desire one element (success) whilst seeking to avoid a less desirable alternative (failure). Happiness without sorrow. Health without illness.

Unbalanced is the norm?

Do you sleep well? Are you clumsy? Is your life hurried and rushed? Do you have time for yourself? Is your back aching or stiff, especially around the base of the neck and the shoulders?

Are your moods erratic? Do you get headaches a lot?

Most people experience imbalance: it often involves work, relationships, diet, poor body use and careless exercise. People come to accept the lack of balance in their lives and do not imagine that there can be another way.

 Research shows that people’s ability to stand on one leg is an indicator of health and that getting better at standing on one leg can add to fitness and potentially lifespan. The inability to balance on one leg for 20 seconds or longer is linked in otherwise healthy people to an increased risk of small blood vessel damage in the brain and reduced ability to understand ideas.

The human body, when standing upright, is inherently unstable. We have a very small base of support relative to our height and width. When in good health we rely on our central and peripheral nervous system to integrate all the information coming in from our balance senses (eyes, inner ears and feedback from muscles and joints). We then engage the right muscles (feet, ankle, leg and core muscles, sometimes even the arm muscles) at the right time to make the necessary adjustments to our posture to stay upright.

(Professor Dawn Skelton)

  My aim is only to move forward.

(Afro Samurai)

Don't pull your punches!

A well-practiced student hits comfortably and easily, with their hands finding their own way to the targets. They are also used to being hit and do not flinch from fear.

When a punch is pulled, both the attacker and the defender suffer:

1. Inability to assess range accurately
2. No sense of commitment
3. Unaccustomed to the threat of actually being hit
4. Unfamiliar with impact
5. Inability to counter-attack effectively

An unskilled striker will often hurt their own hand when they hit their opponent because they are not accustomed to impact.

The bite...

Upon impact, your hand/elbow/knee sinks slightly into the opponent before bouncing back off again. This process occurs naturally and need not be contrived.

If you pull off too soon, 4 ounces of pressure has not been established and the power will diminish.

 

For every action there is an equal and opposite reaction

Do not push on impact. That way, the kinetic energy will travel out of your body instead of just bouncing back. Your intention goes through the opponent. Your punch does not go through your opponent. The effect goes inside your opponent.

How much of the force you are delivering is actually going into your opponent?

If you are tense, then much of it will bang off your attacker's body and back into you. There is a concussive shockwave that travels along your arm, into your spine and throughout your body.

This is not good for your health. This is why 4 ounces of pressure is fundamental. The moment of contact must be heavy, soft and penetrating. Do not push.

Biofeedback

You need to feel what happens when you physically strike somebody.

Do you feel a jarring, unpleasant jolt upon impact? Adverse feedback up your arm and into your neck? Did the blow have the intended effect? Were you hurt yourself? Hitting another person skilfully may not be as easy as you imagine.

Ideally, you should end by actually hitting something. When you practice explosive technique just by doing taijiquan, your own antagonistic muscles stop your fist or foot.

(Frederic Delavier) 

Effect?

Performing applications in thin air is no good. It proves nothing.

Striking target pads and bags - whilst useful - are also unrepresentative. Nothing compares to striking an actual person.

You may appear to have wonderful form and effective-seeming combat skills but it will all fall to pieces if your strikes are worthless.

The punching game?

You must learn how to deliver authentic strikes during practice. This is necessary for two reasons:

1. You need to be capable of hitting somebody effectively
2. You need to offer your partner the experience of strikes that hurt

If you pull your punches, your partner is being short-changed. Hit them with exuberance and vigour, but not with aggression or anger. Treat it as a game.

Structural integration

Tai chi treats the body as a network of coordinated elements, a dynamic process of being.

Good use of circulation, breathing, the nervous system, skeletal structure/joints combine to make you feel energised and create a
positive therapeutic outcome.

Slower, coordinated movements encourage a whole-body unity to develop.

Play

Instead of practicing in a forced, uncomfortable way, the tai chi student is encouraged to be playful and open-minded. To have fun.

This leads to greater progress and deeper physical relaxation.

Mind-body

Mind-body unity is a major theme in tai chi, particularly for students of the martial art.

The cultivation of jing is entirely contingent upon the ability to visualise and then physically generate very specific types of force using the coordinated actions of the body.

Clarity

Adjusting, attuning yourself to what is actually taking place requires an acute presence of being. A clearer state of mind means better decision-making and more effective action.

Balancing

Heightened physical, emotional and psychological awareness are all hallmarks of long-term tai chi training.

The student possesses the ability to sustain attention, avoid over-thinking, evaluating and judging. They learn to attune to the flow of what is taking place; to find harmony and balance.

Awareness

Tai chi involves the cultivation of moment-by-moment awareness, paying attention to what is taking place as it is taking place.

Unlike mainstream meditation, this does not involve sitting. It is an active process, involving your body as well as your mind.

The physicality of the art enables you to take the skills immediately and directly into everyday life.

Holistic health

The Harvard Medical School Guide to Tai Chi lists 8 ingredients that promote good health:

1. Awareness (including mindfulness & focussed attention)
2. Intention
3. Structural integration (including dynamic form & function)
4. Active relaxation
5. Strengthening & flexibility
6. Natural, freer breathing
7. Social support (including interaction & community)
8. Embodied spirituality (including wisdom & ritual)

These 8 tai chi components offer a multi-layered approach to the cultivation of fitness, vitality and wellbeing.