Is tai chi easy?

If tai chi feels to be easy, then you have not been training the authentic art.
No form of exercise is easy.
If it isn't a challenge, then it isn't exercise. And it sure isn't tai chi.
Tai chi works your body at a greater intensity than your usual level of daily activity.You become fitter and stronger.
As you adapt to meet the demands of the training, the tai chi becomes more difficult; encouraging constant growth and development.  



Is tai chi chuan easy?

Tai chi chuan is a martial art, and martial arts are particularly demanding; requiring the student to significantly increase their strength, agility, endurance and speed.
The challenges are both physical and mental.

Tai chi for free...

A lot of people in the UK expect to learn tai chi for free. In fact, there are a number of teachers who offer free tuition.
It may be worth looking closely at what is on offer:
Are they offering tai chi chuan (martial art), tai chi for health, tai chi-style exercise or qigong?
Is it tai chi for the over 50's?
When did the teacher start practicing tai chi?
How long has the teacher been offering lessons?
Who did they learn the art from?
Is the school teaching a recognised style of tai chi?
Do they offer the 8 areas of study?
Are you discovering the essence of the art?
Free does not necessarily mean authentic.
When something has value, people seldom want to give it away for free.

The perfect exercise

In modern life, time is in short supply and a person wants to get the best possible benefits from any new endeavour they undertake.
Harvard Medical School suggests that taijiquan may indeed be the perfect exercise.
It combines 8 crucial ingredients:

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

These 8 taijiquan components offer a multi-layered approach to the cultivation of health, vitality and wellbeing.
The depth of study available within a bona fide system of taijiquan is incredible; a student can quite literally explore the art for their entire lifetime and still discover new mysteries, secrets and skills.

As a martial art, taijiquan is unparalleled in its sophisticated biomechanics, diversity of combat skills and variety of application.

Sport

Sport can be significantly more expensive than martial arts training. And sometimes cheaper too.

How much does the clothing cost?
How much are running/training shoes?
Gym membership?
Pilates lessons?
Personal trainer?
A season ticket?

As with all things, the cost of something is relative to what you think is appropriate and what you are prepared/willing to pay...

Expenses

Martial arts lessons typically involve a range of expenses. Some are obvious, some are not.
Usually you should expect to pay for some (or all) of these items:

1. Monthly tuition fees
2. Annual membership
3. Quarterly grading
4. Affiliation with a third party organisation/federation
5. Insurance
6. Licence
7. Competitions
8. Uniform
9. Patches/badges
10. Equipment/weaponry
11. Instructional DVDs
12. Books/training manuals

Many classes expect new students to buy a uniform within a month of starting a class. The new starter is often asked to pay annual membership, insurance and commit to a monthly standing order.



Fa jing

http://news.stanford.edu/news/2008/may7/med-taichi-050708.html

14 times his body weight. Really think about that...
Let's assume he weighs at least 10 stones.

10 stones x 14 = 140 stones.

Lineage disciple

It is very common for tai chi students to imagine that private lessons and long-term practice with an instructor guarantees receipt of the inner teachings. This is naive.
Traditionally, the secret workings of an art were passed on to family members first. After family members, lineage disciples were the next consideration.
Everyone else was taught relative to their degree of commitment, and this seldom entailed the secret material.

A disciple of tai chi chuan is not an ordinary student. By definition, a 'disciple' follows and disseminates a teaching. In this case; tai chi chuan.
The keenest students will be asked if they are willing to make the commitment to learn everything the master has to offer. A lineage disciple is responsible for keeping the art alive.

Not many students will get to be a lineage disciple. It is not a matter of playing favourites. It is a question of priorities and commitment. Ultimately, the choice lies with the student.
Anyone can become a lineage disciple. We do not discriminate.
Our evaluation is based on ability, attendance, attitude, progress and a willingness to pass on the teaching to others.

Instructor

At some stage, the serious student begins a lengthy teacher training program.It begins with helping out with the class: preparing the hall, registering new students, leading the qigong group, assisting junior students.
Next, they become involved with promoting the school and social networking.

If the student shows aptitude and a genuine interest in other people, they begin to learn how to break the syllabus down into digestible pieces.
The process of passing-on knowledge requires the student to re-think their own tai chi and examine how to explain things in a manner that makes sense to somebody else.
This takes time and necessitates the watchful guidance of a skilled master.
Eventually, syllabus design, lesson planning, class management and the dynamics of running a small business are considered.
In order to teach any subject, an instructor needs to fulfil certain requirements:

1. Subject knowledge- the information the instructor plans to impart
    
2. Experience
   - a good instructor should have at least 10,000 hours of practice behind them- at least 100 private lessons with the master
   - the instructor should be practicing (by themselves) more than 2 hours a day
    
3. Teaching skills
   - the ability to explain things logically and thoroughly
   - reasoning
   - articulate
   - engaging
   - awareness
   - compassion
   - humour
   - patience
   - differentiation
   - time management
    
4. A goal
   - aim, objective
   - purpose of the lesson
    
5. A syllabus
   - defining the components that will enable a student to achieve the objective
   - a path leading to the knowledge
   - a scheme of work
   - how the student will proceed
    
6. Topics
   - breakdown of the syllabus into modules of information
   - logical building blocks
   - small steps along the path
   - teach according to the students ability to learn
    
7. Discrete lessons
   - a lesson is an opportunity to explore a given skill
   - examples must be provided
   - thought-provoking
   - stimulating
   - encourage enthusiasm and participation
   - engage the student
   - allow for different ability levels
    
8. Proof
   - examinations, tests, grading
   - pressure-testing
   - an increasing scale of hardship

Misconception

A common misconception is that any martial art offers the opportunity to reach an 'internal' level of practice i.e. a karate man can become internal.
This is not true.

Internal forms are quite different to external ones.
They were designed to be a vehicle for the practice of a very unique way of moving and using the body.
Movement is initiated by the centre (not by the hips) and entails moving every part of the body as one fluid unit. The joints do very little work.

The combat skills and sensibilities of the internal martial arts require a perceptual shift: blending, yielding, listening, stickiness. 
There is no blocking, struggling or forcing involved.

The centre

Neigong movement is initiated by the centre (not by the hips) and entails moving every part of the body as one fluid unit.
This may sound straightforward but involves years of re-training the muscles.

Ultimately, the joints will do far less work - reducing wear & tear - and the soft tissue (muscles, tendons, ligaments, fascia) do more.
The muscles remain relaxed (not tensed) at all times.

Interlocking & interconnected

Master Waller has designed the syllabus so that everything is interlocking and interconnected.
The syllabus is like an enormous jigsaw.

The 8 areas of study are taught incrementally.
A student gradually learns how to use their body in a more disciplined, sensitive, efficient manner.

Tai Chi Classics

There are certain things that every tai chi student should know.
This knowledge and ability will enable the student to follow the teachings outlined in the Tai Chi Classics.

Strict adhesion to the classics assures correct practice of tai chi, regardless of what style you practice.

Further reading?

• The Essence of Tai Chi Chuan - The Literary Tradition by Lo et al
• Tai Chi Secrets of the Ancient Masters by Yang Jwing-Ming
• Tai Chi Chuan: The Internal Tradition by Ron Sieh
• The Tai Chi Journey by John Lash
• The Tai Chi Book by Robert Chuckrow
• Neijiaquan: The Inner School

The real deal

A tai chi chuan syllabus must teach these items in a logical, systematic, incremental manner.

Each item warrants considerable study.
Incorporating the skills into your practice is no small endeavour and will require a lot of hard work.

Once your master has confirmed that you can do everything on the list, you will be following the Tai Chi Classics.
Your tai chi chuan will be the real thing.

Can you do it?

Many tai chi students have heard of the items included on this list. They may know what each item refers to. They may be able to talk about them in detail.
But can they actually manifest the skills?This is what matters.

In taoism and zen, talk is cheap. Doing is what matters.

Tai Chi Master

Mastering tai chi requires the following:

• A lifelong commitment to the furtherance of the art
• Spontaneous demonstration of every and any aspect of the art
• The ability to train other people to become Tai Chi Instructors
• An embodiment of the principles outlined in the Tai Chi Classics
• Highly accurate rendition of every exercise/form/drill/application
• Extensive knowledge of every facet of every subject in the syllabus i.e. 'jing'
• An in-depth understanding of every facet of the exercise/form/drill/application
• How the exercise/form/drill/application links to other aspects of the curriculum
• The ability to dismantle and explain how and why the different components operate
• Grace, ease, subtlety, sensitivity, nimbleness, appropriateness, simplicity are all a given
• The willingness to train disciples to acquire every aspect of the teaching and perpetuate the art themselves
• Unselfconscious, skilled and utterly effective application of the art in combat employing chin na, jing and shuai jiao
• The ability to develop, improve and deliver a thorough, fully differentiated syllabus suitable for all ability levels and all ages
• The ability to dismantle and explain how and why every form posture operates and how it can be applied in at least 7 different ways
• Comprehensive theoretical knowledge and the ability to discuss and explain how taoism, martial theory and actual practice all tie together
• The ability to apply the tai chi principles (yielding, stickiness, peng, jing, composure, connection, 4 ounces etc) in every situation with absolute ease and certainty

If you can't do it, you don't know it.
(Mike Sigman) 

The essence of the art

Every tai chi student in the world should be working towards acquiring these abilities and knowledge:

1. 4 ounces of pressure
2. 5 centres
3. 6 balanced pairs
4. 13 postures
5. Accord
6. Blending
7. Central equilibrium
8. Chin na (seizing): misplacing the bones, dividing the muscles, sealing the breath & cavity press
9. Close-range combat
10. Composure
11. Connection
12. Conservation of energy
13. Double weightedness (avoidance of)
14. Fa jing
15. Filing
16. Folding
17. Freeform triangle
18. Groundpath
19. How to apply every form posture martially
    - at least 7 different ways
    - in a thorough & convincing manner
    - using shuai jiao, chin na & jing
    - in keeping with the Tai Chi Classics
20. Invest in loss
21. Jing
22. Lead into emptiness
23. Listening
24. The meaning and application of the Tai Chi Classics
25. The meaning and application of the martial classics
    - The Art of War
    - The Book of Five Rings
    - 36 Strategies
26. The meaning and application of the taoist classics
    - The Way and Its Power
    - The Way of Chuang Tzu
    - The Book of Changes
27. Mindfulness
28. Moving from the centre
29. Mutual arising
30. Opening & closing
31. Optimal use of alignment and structure
32. Peng
33. Practical applications of yielding
34. Reeling silk
35. Reverse breathing
36. Shen
37. Sinking & rooting
38. Small circle movement
39. Spontaneity
40. Stickiness
41. Strategy & tactics
42. Substantial & insubstantial
43. Sung
44. Tzu-jan (of itself so)
45. Uniting upper & lower
46. Weaponry
47. Whole-body movement
48. Wu nien (not preparing)
49. Wu wei (not forcing)
50. Yin/yang

Please see Neijiaquan: The Inner School website for an explanation of much of this material.

This list is not comprehensive or exhaustive; it merely serves as an illustration. Many more skills might have been included.
Other tai chi schools might consider additional skills to be equally important.

Find the essence

A tai chi student seeks to explore all 8 areas of study.

The experience will be quite an adventure; demanding patience, tenacity, enthusiasm and curiosity.
There are many mysteries to be explored and secrets to be uncovered.
Within these areas of study there are at least 50 things that every tai chi student should know. 

Instructing

The process of passing-on knowledge requires the student to re-think their own tai chi and examine how to explain things in a manner that makes sense to somebody else.
This leads to a better understanding of the art.
Teacher training takes time and necessitates the watchful guidance of a skilled master.

Neigong

Tai chi chuan requires the student to move the body in an unusual manner.
Many students never realise this and practice the art as though it were yoga, wing chun or karate.
As a student progresses through the syllabus, the neigong concerns become increasingly intricate and subtle: with a small movement producing a disproportionately large effect.

Kung fu

Kung fu study is about learning how to use the tai chi chuan.
Without this knowledge and ability, a student is doomed to practice a meaningless set of movements that serve no real purpose.

Theory & philosophy

Correct practice of tai chi chuan requires the student to follow the teachings outlined in the Tai Chi Classics.
A wide variety of skills must be incorporated into your training.

Physical qualities include:
- 4 ounces, 6 balanced pairs, 13 postures, fa jing, folding, groundpath, opening & closing, reeling silk, shen, softness, substantial & insubstantial, sung, yielding
Taoist insights include:
- change, mutual arising, tao, te, tzu-jan, wu nien, wu wei, yin/yang

Meditation

The aim of every serious martial artist is to be one with the moment, with what is happening. To be spontaneous, adaptive and responsive.

This requires the student to attain mindfulness, calm the mind and settle the emotions.

Keen students

 The more serious tai chi student looks deeper into the art: 

1. Qigong
2. Form
3. Pushing hands
4. Meditation
5. Theory & philosophy
6. Kung fu (martial skill)
7. Neigong (whole-body strength)
8. Instructing

Exploring all 8 areas of study will offer a balanced comprehension of the art.

What do most tai chi people study?

Qigong

Qigong offers new students an opportunity to improve their health, balance and coordination without being encumbered by the technical intricacies of form.
Virtually anyone can learn qigong.

Form

Form is a training tool for whole-body movement and martial sensibilities.It enables the practitioner to train multiple skills in a systematic way without the need for additional exercises.

Pushing hands

Pushing hands provides an opportunity for biofeedback.
The student is required to incorporate a wide range of technical skills in a relatively risk free training exercise.


A good beginning

Studying qigong, form and pushing hands is fundamental...

However, if this is all you study, it can lead to problems.
Much is missing from your training, and this can lead to misconceptions, incorrect focus and a superficial grasp of the art.

What do most tai chi people study?

Every tai chi student around the world studies:

1. Qigong (energy/breath work)
2. Form
3. Pushing hands

Studying these 3 areas is important.

The Art of Balance

http://www.newcastletaichi.co.uk/art_of_balance.htm

Mental stimulation

There is growing scientific evidence that the brain can be kept healthy and functioning as we grow older.
Challenging existing modes of thought, dropping long-held opinions and learning new skills causes the body to grow new brain tissue to cope with the demands of change.

The syllabus taught by our school was designed to promote mental acuity and encourage a more flexible brain. Master Waller's diverse curriculum engages the curiosity of the student with thought-provoking insights, new discoveries and unforeseen possibilities.

Fitness

 Tai chi chuan training considers 3 areas of fitness:

1. Physical wellbeing- stamina
   - strength
   - resilience
   - flexibility
   - endurance
   - suppleness
    
2. Mental wellbeing
   - self-awareness
   - the capacity to let-go
   - the ability to adapt, change & improvise
    
3. Emotional wellbeing
   - calm
   - detached
   - comfortable
   - without fear
   - being honest with yourself

Poise

Regular tai chi chuan practice dramatically improves posture.
Shoulders drop naturally, the pelvis finds neutral and the spine lengthens in a healthy way.
The chest opens, the neck relaxes and breathing becomes easier and fuller.
The cat-like grace of tai chi chuan encourages agile, strong movement, excellent poise, high energy levels and a feeling of vigour.

Gait

When you watch how most people walk, it is quite alarming. 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.

Tai chi chuan re-trains the body to move naturally and freely.
As a student moves through the syllabus, they are challenged with increasingly sophisticated stepping patterns. This leads to the easy, relaxed grace of a dancer or a large cat. 

The Art of Change

http://www.newcastletaichi.co.uk/art_of_change.htm

Martial stances

Western people tend to weigh more than Chinese performers; and this can present problems when performing exotic stances. Deep knee bends can put strain on the knees and back; leading to long-term injury. Bear in mind also that deep stances are not martial in nature. Martial stances are designed for speed and mobility. They are more upright and do not harm the knees. Flamboyance and showmanship have no place in martial arts practice...

Performance stances

Many pictures show tai chi people training in China with very deep stances. The stances are almost yoga-like in nature; very long but narrow, with the lead knee 90°relative to the ground. These gymnastic stances are very impressive but should not be undertaken lightly. The performers are exceedingly supple and fit.

Helpless

Most people are not capable of defending themselves, their loved ones or their belongings. This is a disturbing fact. Although society still offers the same dangers it always has, the general public's attitude towards personal protection has changed. People are often too lazy to learn how to protect themselves. They imagine that a cocky 'attitude' and a big mouth will work against a real life assailant.

Meditations

http://newcastlemartialartsmeditations.wordpress.com/

Leeds University Alumni

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Prominent alumni - Sport

Ashleigh Ball

Medical Sciences 2007

Medal-winning hockey player, 2012 Olympic Games

 

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Natalie Binstead

Biochemistry with Molecular Biology 2003

England women's rugby squad

 

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Alistair Brownlee MBE

Sports Science and Physiology 2009

World champion triathlete, 2012 Olympic gold-medal winner

 

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Jonathan Brownlee

History 2012

Silver-medal world championship triathlete, 2012 Olympic bronze-medal winner

 

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Linguistics and Phonetics 2011

Medal-winning swimmer, 2012 Paralympic Games

 

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Kenton Cool

Geological Sciences 1994

Record-holding mountain climber

 

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Chemistry and Geological Science 1992

Medal-winning hand cyclist, 2012 Paralympic Games, World champion paratriathlete 2012

 

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Sports Science 2005

Great Britain diver

 

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Broadcast Journalism 2001

Producer, Sky Sports News

 

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Jon Holmes

Political Studies 1971

Chairman, Jon Holmes Media; sports manager

 

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Carol Isherwood OBE

History 1982, PGCE Education 1984

Regional Manager (London), The Football Association

 

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Tom Palmer

Physics 2001

Professional rugby player

 

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John Pares

Chemical Engineering 1987

Medal-winning ultradistance marathon runner

 

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Steve Patterson

Mathematics 2005

Professional cricket player

 

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Don Riddell

Communications 1994

London based sports anchor, CNN

 

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Andrew Shovlin

Mechanical Engineering 1995, PhD Mechanical Engineering 1999

Formula 1 Senior race engineer

 

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Nicholas Waller

PGCE 1996

Master, baguazhang and taijiquan

http://alumni.leeds.ac.uk/sport 

 

To lift an Autumn hare is no sign of great strength; 
 to see the sun and moon is no sign of sharp sight;
 to hear the noise of thunder is no sign of a quick ear.
 What the ancients called a clever fighter is one who not only wins, 
 but excels in winning with ease.
 Hence his victories bring him neither reputation for wisdom nor credit for courage.
 He wins his battles by making no mistakes.
 Making no mistakes is what establishes the certainty of victory, 
 for it means conquering an enemy that is already defeated. 
 (Sun Tzu)

http://www.wikihow.com/Use-an-Exercise-Ball-As-a-Chair

A friend is not a true friend
unless he protects his brother
in three situations:
in his misfortune,
in his absence,
and at his death.

 

(Hadrat Ali) 

http://flowingzen.com/9277/how-tai-chi-lost-its-mojo/

Aging

Conventional martial arts favour the younger, stronger, fitter student.
By contrast; the internal martial arts encourage a mature mind.
Instead of retiring from combat at the age of 40, a student can look forward to spending the rest of their life training the art.

Tai chi chuan works the body in a very safe, healthy manner.

At what cost?

Success at any cost is not advocated by our school. The aim of tai chi chuan is to avoid injury, not sustain it. The internal martial arts of tai chi chuan and baguazhang aim to incapacitate the opponent without sustaining any injury to yourself.

There is no shortcut

Building up your strength takes time, practice, commitment and patience. In truth, you may not even realise it is happening. Internal martial arts training is not strenuous or stressful. You undertake regular practice and let the mild exercise build up layers of strength. The effect mounts up over time. Pretty soon you have a level of strength you never expected. This is not the strength required to lift a massive weight. It is the strength to deliver a penetrating strike, snap a limb or flip an opponent without trying. It is strength that will aid you in your everyday life.

Effort/reward ratio

Internal body use challenges conventional wisdom and the conventional application of strength. The body must be strong. The application of that strength is unorthodox. The aim is to unite the entire body in application. Every action is a complete action. Every part of you does every movement. This may sound strenuous but it is not. Instead of delegating the workload to your arms and shoulders, every part of the body is involved. Instead of forcing your will upon the entire attacker, you limit your attention to a small part of their body and use everything you have on that target. The strategy comes from The Art of War.

Mind

The weakest part of any new starter is the mind. Modern minds are lazy, distracted, eager for gratification and entertainment. The calm, detached, logical, disciplined mind of a martial artist is very different to that of a 'consumer'. We recognise that there is more to life than shopping, celebrity, fleeting fads and fancies. Patience, tenacity, endurance... these develop a quiet strength.

Body strength

We are not interested in pitting strength against strength. Our aim is to evade strength, re-direct power and destabilise the attacker. Instead of force against force, we circumvent. We break the root. We lead into emptiness. You do not need to be immensely strong in the upper body. The power will be coming from the ground, so stronger legs and torso are more important.

Conventional fitness

The ability to lift heavy weights, run, swim or workout in the gym may well improve your overall fitness level. But this kind of fitness will not help your tai chi chuan training. A student must learn how to use their body in a very different way. The body needs to become agile, flexible, adaptive, sensitive and strong. Engorged biceps are not going to help.

Health

Many people suffer from neck, knee, elbow and back problems. Mental health, stress, the inability to relax and chronic muscle tension are all major health issues in modern society. Regular tai chi chuan training (with a skilled instructor) will address these concerns.

Every school is different

No two martial arts schools are the same. Every instructor teaches according to their own values, interpretation of the material, and personal preferences. Ask yourself: Does the class teach a 'complete martial art'? Do you need to supplement the training with gym work, running or weight training? How concerned is the class with health and wellbeing? Are the students friendly and relaxed? Is there a macho atmosphere? Can smaller students use the art effectively?

You get what you pay for

If you shop at the pound shop you cannot expect the produce to be the same quality as Marks & Spencer's or Waitrose.
The same applies to martial arts tuition.

Most martial arts are pretty effective, so why learn tai chi chuan?

Ask yourself: What are you looking for? What is your criteria? How old are you? How fit are you? Are you looking for kicking, punching, grappling? Do you want to fight in the ring? Or do you want self defence for real life situations? Are you seeking a more philosophical component? Tai chi chuan teaches a wide variety of powerful skills and an in-depth philosophical component. It encourages a calm, focussed mind and trains a supple, strong, flexible body.

Beyond questions

Master Waller maintains that in shaping a question we define and limit our answers...

Taoism

One of the key features of taoism is that things make sense but you cannot necessarily articulate this understanding. You simply have a growing comprehension.

Master Waller encourages students to express what they understand by offering questionnaires and assignments for consideration. This brings people face to face with the challenge of saying what cannot be said (Tao Te Ching?).

8 areas

The 8 areas of skill serves to highlight the fact that most tai chi people only know a facet of the art: qigong, form, pushing hands, maybe a few self defence techniques?
This is not enough...
Master Waller shows that a complete study requires a broader range of topics.

This is why a blue belt in tai chi may be less martially adept than a blue belt in aikido. Our student is learning how to move in a whole body manner, harm and heal, and furnish the art with the theoretical and philosophical background. The aikido person is mainly learning techniques.

Differentiation

Master Waller tends to teach in such a way that everything operates on multiple levels simultaneously. The keen student picks up on different concerns to the less experienced class member.

This approach enables Master Waller to offer a finite syllabus with arguably infinite depth relative to student ability and perception.

Tai chi chuan training

Most people don't realise that tai chi started life as a martial art...
150 years ago tai chi chuan was the pinnacle of the Chinese martial arts.
Hard to believe?

Tai chi chuan is only taught to students who join the school:

• Kung fu (combat)
• Self defence
• Weapons
• Qigong (energy work)
• Neigong (whole-body strength)
• Forms
• Pushing hands
• Meditation
• Theory & philosophy
• Chin na (seizing)
• Shuai jiao (take downs)
• Jing
• Form applications
• Kicks, punches, palm strikes
• Finger strikes, elbows, knees
• Accuracy
• Evasive footwork
• Optimal use of alignment
• Minimal movement
• Conservation of energy
• Defence against a knife
• Multiple opponents/gangs
• Joint locks
• Trapping
• Focus
• Stickiness
• Physical sensitivity and awareness
• Balance, rhythm and timing
• Throws
• Escape from holds
• Close-range combat
• Grappling
• Defence whilst on the floor

The answer to anything is everything

Many of the syllabus topics pertain to multiple areas within the syllabus. For example: qigong movements lay the foundation for everything else and so affect all 8 areas.

Form extends qigong and so does the same as qigong. Form is the source of pretty much everything in the syllabus so again, you cannot see the whole by analysing the parts.

And beneath it all is neigong...

Who taught you how to use your body?

This is a reasonable question, and most people could not give a decent answer.
Did anyone teach you:

1. Healthy skeletal alignment
2. Optimal body use
3. How your muscles work
4. Coordination
5. Timing
6. How and why to relax your body
7. Balance
8. Proprioception (relative position of body parts/awareness of how much strength is being applied)
9. Rhythm
10. Mind/body unity
11. Leverage
12. Kinaesthetic awareness (knowing where you limbs are positioned without needing to look)
13. Biomechanics
14. Footwork
15. Biofeedback
16. Ambidextrous use of the limbs

Your parents probably did not teach this to you.
School did not teach it either.
PE or physical education in school translates to mean 'sport' and sport is not teaching you how to use the body for anything other than what the sport requires.

We do it to ourselves

Many health problems are caused by the way in which we stand, walk, sit and use our bodies during everyday activities.
Headache, fatigue, stiff neck, bad knees, back problems are usually caused by our own bad habits.Incorrect muscle use, imbalance, sloppy posture, work and many forms of exercise only serve to perpetuate poor health and muscle tension.

The solution is quite simple.
We need to learn how to use our bodies in a healthy, natural, balanced and comfortable manner.

Power?

Consider Newton's third law of motion: For every action there is an equal and opposite reaction.

The more force you apply, the more resistance you will encounter.
This is clearly counter-productive.

Slow, smooth, soft movements are a sure indicator of skill.

Muscles

Muscles serve two main functions:

1. They help to hold the skeleton upright
2. They move the bones

If you encounter resistance but continue to push against growing pressure, which of these functions is being served?

Do not use tension

As soon as you use tension, you have failed.
Even if you eventually prevail, it has cost you an unnecessary amount of effort and is not tai chi.

Correct use of alignment, timing, pressure and positioning will enable you to skilfully defend yourself.

Do not rush

When you lack composure, you are easily startled.
This leads to hurrying. And anxiety.

Instead of patiently waiting to see what unravels, you dither, hesitate and anticipate.

Rushing indicates a lack of competence.
It is obvious that the student has not put in the practice.

When you rush, you force.
Forcing causes your opponent's nervous system to inadvertently tense-up in reaction to your urgency.
This alerts them to your intention and makes them harder to manipulate.

Tai chi article

http://www.huffingtonpost.com/2014/05/29/tai-chi-health-benefits_n_5410470.html

Stay calm

If you lack composure, you will not see what is right in front of you.
Being calm is utterly essential.
You need to remain detached, emotionally aware and at ease.

This is the real reason why beginners practice 'escapes'.

Partner work

There are three rules in partner work:

1. Stay calm
2. Do not rush
3. Do not use tension

If you ignore these, your tai chi simply will not work. Try as you might, nothing will be successful.
Internal tai chi only works if you follow these basic guidelines without deviation.

Body weight

What can you do with your weight?

Rely upon the weight of the pelvis, legs and buttocks. Sitting on the attacker at your first opportunity.

Sitting is psychologically satisfying for the woman and can send a variety of messages to the assailant - all of which are demoralising.Done properly, the attacker cannot get the female student off.

The key thing for a woman to consider is that they must become very comfortable with being on top.
This may be unfamiliar, but in self defence you never want to be underneath your assailant.

Sleepy kicking?

You must kick as though you were drunk; the leg must be heavy and dead.
Swing your leg through the opponent - breaking their root.

Having a long slow arc robs the kick of any chance of surprise so you must employ them whilst grappling.
You must deliver them in a manner such that they do not alert the opponent's nervous system, employing the 3-legged kicking method.
The smooth, spontaneous movement must feel easy and relaxed, almost sleepy.
This is a 'gravity kick'.

Once the arc feels smooth and effortless, try to fa jing the kick without losing the heaviness.

Torso

Your aim is to move the torso, not just the arms and shoulders.

Initially, every movement should be directed by the hip kwa rotating horizontally or vertically.
The torso, shoulders and arms should follow.

Avoid disconnecting the shoulders and moving them independently of the hips.
Preventing independent movement of the arms and shoulders is the main purpose of this Neigong.

Spiral legs

The legs spiral naturally when the torso and the kwa move. Be aware of the spiralling action.
Leave the knees alone.
Both legs rotate in the same direction as the centre turns.

Feel the power passing through the leg sequentially. From the ball of the foot, through the calves, thighs and into the hips.
The power feeds into the delivery and there is a natural release and return as the spiral energy dissipates.

5 bows

Bow tension must exist in your body at all times when doing tai chi. Without it, your power is limited. Bow tension is a refinement of inherent peng.
Stretching assists with bow tension but this must be coupled with spiralling for the power to build.
Skilled use of kwa will enable you to maintain the 5 bows yet move the limbs in a flexible, coordinated manner.
If the kwa are allowed to open and close of their own accord, they imbue every movement with additional power.

Kwa provides the necessary flexibility to reduce the possibility of jarring.
If your joints flex naturally, you find it easier to adapt to physical difficulty and find opportunity for movement.
The kwa help you to create space.

Hip kwa

The kwa is located at the top of the leg and joins the leg to the hip.
As you move, the groin/hip crease will open and close naturally.
We need to move by opening and closing the hip joint rather than swaying the hips from side-to-side.

There are other parts of the body that could be considered 'kwa' because every joint is held in place by connective tissue.
As the muscles of the torso and legs combine with the weight shift and spine to generate movement, the kwa throughout the body should all open and close.

Moving with kwa entails the storing and releasing of energy caused by the opening and closing of the joint.
It occurs because the torso turns, rather than in the localised joint itself.

The hip joint is not the hip kwa.
The hip joint moves far less than the hip kwa does. Our aim is to spiral through the soft tissue of the body, not through the joint.

Sinking inside

Sinking occurs within the body with only the most subtle outward sign of movement.
Let the lower back relax of its own accord; there is no need to consciously tuck the pelvis under.

Sink into the centre, then from the centre into the ground.
Your thighs will ache initially, then your calves and ultimately your feet.
The hips will now be far more stable.

Soft knees

Many people make two mistakes with sinking and rooting - they bend the knees too deep or they keep the knees too straight.
This can lead to knee injury.

Keep the physical 'doing' to a minimum:

1. With the knees naturally soft and relaxed, allow the rest of the body to soften and sink
2. Sink into the hip joint
3. It is the hips that sink, not just the knees
4. The thighs may begin to burn/ache initially
5. The lower back will straighten of its own accord when your gluteus muscles are working
6. Think of the tailbone curling under but don't force anything

Avoid any discomfort in the knees; if your knees hurt, they are squatting too low and that is incorrect.

Body weight

Each movement requires a movement of body weight.
You must become accustomed to moving the weight - not the just limb - when performing an action.
Moving from leg to leg is not enough; you must get your weight behind the movement.

Additionally, it is necessary to distinguish between weighted and unweighted.
With very few exceptions, steps should be unweighted.

Lower body

Ensure that the legs are responsible for power.
Imagine that you are pulling or pushing using your waist and legs as a starting point.

Moving your hips will cause the torso to move.

The centre of gravity is in the intestines because they contain the largest volume of water in the body.
When the lower body leads the action, everything else follows.

Leg strength

A woman cannot reasonably hope for success when she uses her upper body for strength against a male opponent.
Biology is against you.

You need to think about your lower body, in particular your legs.

When you measure the size of leg muscles relative to arms, you find that the leg muscles are significantly larger and can produce vastly more power.
Connect your arms to your back, and use your legs to drive your movements.

Know yourself

Much of the tai chi training is about untangling the knots that society has tied us in.
This is a difficult, complicated and often frightening process.
Not everyone wants to know themselves, or cares to probe deep beneath the surface.

Many philosophical traditions have urged people to "Know thyself!"
It is a fundamental precept.
Koan represent an example of how zen seeks to accomplish this goal.
There are many other ways to explore your own consciousness.

The first step in getting to know yourself a little better is simply wanting to.
If you open your mind, you have already started.
Do not dismiss anything, or you will retreat from understanding, and withdraw into the familiar...

Female qualities?

The inherent qualities of tai chi are softness, looseness of muscles and joints at all times, unseen strength that does not rely on muscular contraction or brute force, fluid movement in accord with others, optimal use of your own physical body and yielding to force at all times.

Women and men learn the same material, but with a slightly different emphasis. Each gender must be true to their own nature.

No te

It is extremely common for beginners to demonstrate no understanding of te at all.
The most obvious fault is forcing.
Rather than let the reeling silk undulation wave do the work, the student uses brute force.
This may be fine in an external class, but in tai chi it is clumsy.

Only an inexperienced tai chi person uses strength rather than jing.

Jing is akin to the ocean tossing a boulder. The water uses no strength. It just undulates.
The kinetic motion does all the work. This is te.

Power

The power, the virtue of the female is found in being a woman; rather than emulating the characteristics of a man.
Hence, a woman is balanced by being womanly. Masculinity of manner or dress is seen as discordant with the essence of a woman.
The same principle applies to men.

You cannot be other than what you are, and any attempt to change your innate qualities is considered futile.
Taoism sees strength in being true to what you are, in following your own nature.

This is part of wu wei; going with the flow.
Wu wei explores how power can be gained by keeping to the grain rather than going against it.
When travelling in water, it is simpler to be carried along than to fight the current.

In taoism, people seek to take this one step further by asking what they can do to capitalise upon the virtue.
What can they do to improve their harmony with the flow?
In water, it might mean using a sail.
With people, it could be attire or a consideration of posture and speech.
The art of feng shui specialises in this skill.

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Being

Self-consciousness prevents people from acting in accord with their own nature, and virtue is lost.
Consider the flamenco dancer:

There must be a total immersion in the event itself.
The divide between the dance and the dancer must cease to exist; they must become one: a joining of femaleness and physical expression.
It is the dancer's femininity and passion that makes the flamenco the flamenco.

Is-ness

The appreciation of virtue has long been applied to people.

Dance and fashion make use of virtue constantly.
The femaleness of women is accentuated by costume and poise.
A flamenco dancer represents femininity, passion, elegance and strength.

There is nothing masculine about the expression, body language, voice and mannerisms.
By expressing the characteristics of woman-ness, the dancer is true to her nature.

Emotions

Men have long perpetuated the myth that women are more emotional than men.
This is actually entirely untrue: men are culturally conditioned to suppress their emotions and to detach themselves from feeling.
Which is not entirely helpful.

A woman may admit that she feels fear, whereas a man pretends to be brave.
Taoism and zen seek to cultivate emotional awareness, and asks the student to be honest about how they feel.

Bodies

Men are stronger and heavier above the waist, whilst women are the reverse.
All Asian martial arts seek to encourage students to emulate the female body, and drop the weight down.
This is a logical approach; since a firm base promotes stability.

Tai chi teaches all students to rely upon the strength of the legs and the waist, rather than the arms and shoulders.
Again, this favours women.

Differences

 Men and women are different.
This simple fact must be the starting point when teaching tai chi self defence to female students.

Men have testosterone, they enjoy using force, being aggressive and competing with one another. They are usually quite happy being roughed-up and roughing people up in return.
Although only a few of these qualities are of any use in tai chi, it enables men to feel more comfortable working martially than most women do.

Women bring entirely different qualities to tai chi.
These are actually the very values and sensibilities that tai chi seeks to cultivate in the male student.
The challenge for the female student is to harness their strengths, to have faith in themselves and the art, and to overcome their conditioned inhibitions.

Different

In taoism, men and women are seen as uniquely different.

The yin/yang symbol represents the balancing of these differences; the perfect harmony of opposites.
Women are yin and men are yang; each has attributes unique and specific to their own gender.
These were never intended to be clichés or stereotypes; they arose through observation rather than thought.
Yin and yang are equal, yet different to one another.

Patronising

Male students will tend to go easy on female students. It is important not to give men a reason to do this.
Men may treat you with 'kid gloves' or speak to you in a condescending manner.
In our school, we discourage such behaviour.
Many instructors give women a false sense of reassurance. This is offensive and insulting.
Truth is essential.
You cannot hide the fact of your skill. It is either present or lacking. There is no ambiguity to it.

No real life assailant will cut a woman any slack.


Home life

Not all partners are supportive.
They may feel threatened.
Or they think that its cute for a woman to take up martial arts training.

Partners often tend to belittle or intimidate their wives and girlfriends when they learn that you are taking self defence classes.

Gender stereotyping

 Society has presented an image of women as being helpless.
This may have been replaced (to a small extent) in recent years with media stories of rough girls being arrested for fighting, but the overall perception of women remains the same.

When a woman enters a martial arts class, she is taking a brave step into a male-dominated arena.

You will be immediately faced with a whole range of unflattering associations, based purely upon gender.
Many men are reluctant to partner with a woman.
Women are generally considered to make ineffectual assailants.

Women in martial arts

Women typically do not fare too well in martial arts classes. Men have all of the natural advantages when it comes to violence:

1. Aggression
2. Familiarity with violence
3. Physical strength
4. Testosterone

In the external arts, these qualities count for a lot, and women usually flounder.
The schools compensate by having weight and gender categories, or by simply patronising female students.
This may work fine in the dojo, but no one in the street will let a woman off because she lacks their own physical strength.

Manners

Patterns of manners develop within social groups. 
They are refined over time until they reflect a way of living that is relevant to the society. 

Over the last 50 years in the west, there has been a drive to break down old barriers. 
A “brave new world” of egalitarianism and equality has been created.
This is reflected by the modern form of manners, which tends to be based on political correctness. 
The problem is that political correctness changes depending on the prevailing politics. 
It also tends to be imposed on society, rather than reflecting society.  

In the drive to get rid of behaviours that were seen to be unsuitable for the 20/21^st century (e.g. automatic deference to “higher classes”), we have eradicated a lot that made sense and gave life meaning. 
Is it right, or is it sexist, to hold a door open for a woman?  Should a person be respected because they have been on “reality TV”?

The drive to modernise in the east has not destroyed the need for respect or traditional manners.  
In the east they understand more the value of tradition. 
Behaviour is measured and considered. 
Human interaction is valued, and respect is important. 

In the west we often act without thinking, or with the arrogant assumption that what we do is right, or best. 
The “free-and-easy” approach of the west is often at odds with the more traditional east. 

This is rarely a problem when eastern manners meet western society, as little value is placed on manners in the west. 
A show of good manners may be accepted with awkwardness, condescension or misplaced humour.  

However, problems can arise when western manners meet eastern society
The seemingly gross and unthinking behaviour can show a lack of subtlety and sensitivity. 
Although displeasure will rarely be shown, the westerner may be viewed with disapproval. 

This can be a problem if a westerner wants to get close to anything in the east. 
Why should something be shared if appreciation is not shown in an appropriate way? 

This is, of course, a simplification of the situation. 
Many people in the west have good manners, and are sensitive to the cultures of others. 

Written by Andy Urwin

Beyond class

Self defence skills will teach you to approach situations differently; especially at work and in the street.
Instead of responding to aggression with aggression (or fear), you see more powerful alternatives.

Avoiding stress is good for your body and your mental health. The training will make you feel calm, confident and capable.