Chinese New Year 2015

Sally & Sylvia

Andrew & Eddie

Sifu Waller, Sylvia, Sally & Brian

Karen & Sylvia

Sally & Brian

Andrew & Eddie

Marc & Martin

Martin & Rachel

Jenny, Alun & Ali

David, Ian, Martin, Paula

Marc, Paula & Andy

Andy, Ken, Jenny & Alun

Brian

Sally

Rachel

Karen & Sylvia

Ken & Jenny

Tai chi

The Essence of Tai Chi Chuan - The Literary Tradition by Lo et al
The Harvard Medical School Guide to Tai Chi by Peter Wayne
The Tai Chi Book by Robert Chuckrow

Philosophical/spiritual

Back to Beginnings by Huanchu Daoren
Commentaries on Living Volumes 2 & 3 by Krishnamurti 
The Little Zen Companion by David Schiller
The New Lao Tzu by Ray Grigg
The Prophet by Kahlil Gibran
Sword and Brush by Dave Lowry
Wabi-Sabi: For Artists, Designers, Poets and Philosophers by Leonard Koren
The Way of Chuang Tzu by Thomas Merton
Zen in the Art of Archery by Eugen Herrigel 
Zen O'clock by Scott Shaw

I’ve suspended my websites

I have wiped 2 of my websites from the web.

In the process of converting neijiaquan.co.uk into a book.
Easier said than done…

Personal development

How to Win Friends and Influence People by Dale Carnegie
The Road Less Travelled by M Scott Peck 
The Way to Love by Anthony De Mello
Who Moved My Cheese? by Spencer Johnson
Your Erroneous Zones: Escape negative thinking and take control of your life by Dr. Wayne W. Dyer

Crossed-legged?

Tai chi does not encourage students to practice sitting meditation.
The human body is mobile and dynamic, not static.

Sitting in a posture - without moving - for long periods of time is incongruent with tai chi.
It is bad for circulation and promotes physical tension in the body.

Balance

The life of a martial artist is simple:

1. You attend classes
2. You study
3. You practice

Somewhere along the line the training begins to affect your life.
You become calmer and more balanced.
You stop being so afraid.
You move systematically through the syllabus.
The student stops blaming other people for the problems in their life.
They take responsibility.
They mature.
They find balance.

Martial skill (kung fu)

The Art of War (Penguin Classics) by Sun Tzu (Minford version)
The Book of Five Rings by Miyamoto Musashi
Effortless Combat Throws by Tim Cartmell
The Power of Internal Martial Arts by Bruce Frantzis
The Sword Polisher's Record: The Way of Kung Fu by Adam Hsu
Tai Chi Theory & Martial Power by Yang Jwing-Ming
There Are No Secrets by Wolfe Lowenthal

IT WAS A beautiful evening. The sun was setting behind huge, black clouds, and against them stood a clump of tall, slender palms. The river had become golden, and the distant hills were aglow with the setting sun. There was thunder, but towards the mountains the sky was clear and blue. The cattle were coming back from pasture, and a little boy was driving them home. He couldn't have been more than ten or twelve, and though he had spent the whole day by himself, he was singing away and occasionally flicking the cattle that wandered off or were too slow. He smiled, and his dark face lit up. Stopping out of curiosity, and distantly eager, he began to ask questions. He was a village boy and would have no education; he would never be able to read and write, but he already knew what it was to be alone with himself. He did not know that he was alone; it probably never even occurred to him, nor was he depressed by it. He was just alone and contented. He was not contented with something, he was just contented. To be contented with something is to be discontented. To seek contentment through relationship is to be in fear. Contentment that depends on relationship is only gratification. Contentment is a state of non-dependency. Dependency always brings conflict and opposition. There must be freedom to be content. Freedom is and must always be at the beginning; it is not an end, a goal to be achieved. One can never be free in the future. Future freedom has no reality, it is only an idea. Reality is what is; and passive awareness of what is is contentment.

Is tai chi easy to learn?

(i) Unlearning

Learning involves shedding familiar, comfortable habits (unlearning) and acquiring new skills.
This is the essence of change.
People are innately slow to make changes to their lives.
It is easier not to.


(ii) Learning

Qigong is fairly easy to learn but not easy to practice in an advanced way.
Considerable stamina is required.

Tai chi for health can be as simplistic or as complex as the student desires.
A crude sense of tai chi may be gained quickly but the refined art is the product of far longer study.
Taijiquan (the martial art) is another matter altogether.
It is not easy to learn.
Compared to other martial arts, taijiquan is rather advanced.
The methodology, physical skills, sensitivity, awareness, biomechanical application and martial abilities are exceptionally in-depth.


(iii) Syllabus

A good tai chi class will have a tried and tested syllabus in place.
By systematically learning one skill at a time, the student gradually accrues information, gains physical awareness and increases the range and scope of their understanding.
But this does not happen overnight.
There is a considerable amount of information to learn. It must be revised, refined, honed and practiced thoroughly.


(iv) The teacher

A good teacher offers the student an opportunity to work through the defined curriculum at their own pace.
They provide assistance (and occasionally obstacles) in order to foster growth and continual development.


(v) The student

The real deciding factor when it comes to learning is the individual student.
Their attitudes, their willingness to commit to practice and study.
How receptive they are.

Knowledge, skill, understanding and experience are the products of time, practice and perseverance.

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.

Can I study baguazhang?

Baguazhang is physically and mentally challenging, with a complex form, unique training methods and counter-intuitive tactics.
A high degree of balance and coordination is necessary.

There is no beginners or intermediate level in baguazhang.
A student gains the foundation skills through the study of taijiquan: sensitivity, footwork, timing, biomechanical awareness, whole-body movement, jing, root...
Baguazhang employs a considerable amount of shuai jiao and chin na applications, so a thorough grounding in these skills is a must.
A potential baguazhang student must show considerable aptitude with taijiquan if they want to study a second art.

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

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.

Can you recommend a class in my town/area?

We cannot offer any recommendations. 

Every tai chi class has its own agenda. Each school has its own values, concerns and interests.

Our advice is to explore what is available in your area.
Try out some classes.
You may find something you like. Something that appeals to your values, concerns and interests.

What kind of qigong is being taught?

Qigong is a very diverse area of study and approaches can vary wildly.

(i) Strength building

Good classes seldom speak about qi.
Instead, the emphasis is upon good body mechanics, balance, breathing, lengthening the muscles and relaxation.
If all of these factors are taught well, the body will become notably stronger.
Expect a gently challenging workout.

(ii) Hippy classes

A 'feel good' qigong class may have all manner of qi-enhancing... but are these bona fide practices or bogus?
Does the student feel stronger?
Is their body stronger, more balanced, their emotions settled and the mind calm?
Would your time be better spent walking the dog around the park?

(iii) Spend your time wisely
Qigong should ideally be infused with neigong (whole-body strength), and this will prepare the student for martial training and physical activities in every day life.
There is no need to talk about qi.
A clear, tangible, scientific attitude is much wiser.

Focus on how you use the body. 
Gain strength, ease of movement and mental clarity. Get the postural muscles to do most of the work rather than your localised limbs.
Let your qi take care of itself...

How long does it take to pick up?

There is no conclusion to tai chi study; no end certificate or finishing point.

Taijiquan was designed to be part of your life; something that you do regularly. Your body must last you a lifetime and tai chi will help to accomplish this.

How quickly you progress is down to you personally. Everyone is different. There are so many variables.
Consider:

1. Do your ambitions match your degree of commitment and ability?
2. How often do you attend lessons?
3. Do you practice at home?
4. How good is your memory?
5. Are your coordinated?
6. What are your expectations?
7. Did you think it would be easy?
8. Are you open and receptive?
9. Have you any existing health problems that might impede training?
10. Are you patient?

Do we enter competitions?

By removing competitive attitudes from our classes, students enjoy a friendly training environment.

There is no rivalry.
Many people find this to be a refreshing change when seeking to find harmony in their everyday life.

I’ve found the class a very positive experience and one which I want to commit to. I have felt welcome from the outset and the class is remarkably collaborative. It’s refreshing to find people who practice and embody the art they are studying, and none more so than Sifu Waller. With Sifu Waller there is a sense of ‘deep time’ - some teachers spend hours labouring points superficially but Sifu Waller gets right to the heart of the matter and can convey meaningful and stimulating guidance in a brief interaction. The syllabus is excellent and I’m starting to work my way through the classic texts. All told, excellent!

(David)

Can you study tai chi using books, DVDs or YouTube?

Good quality books and video clips are great for supplementing lessons yet tai chi requires skilled tuition.

Ideally, you should seek out the best instructor you can find.

An instructor will provide new material, insights, challenges, corrections, suggestions, tips & pointers... these cannot be gained from a book.
Untutored tai chi practice can lead to injury and serious misconceptions about the art.

Meditation in tai chi

The meditation aspect of tai chi training encompasses a wide variety of different approaches, all designed to cultivate presence.
Solo and partner training exercises challenge the student to remain here and now.

By bringing the mind to the immediate moment we aim to become unselfconscious - not thinking, not talking, not emoting. 
Just being.

Can I train 2 different styles of tai chi simultaneously?

Sifu Waller is a traditionalist and does not believe in form collecting or mixing styles/approaches. 

All of our material is fully integrated.

'Form collecting' is a modern habit which arises when a student is unwilling to commit the necessary practice to mastering one style of tai chi.
In short, the student gets bored.

Many excessively bounce around learning the next 'new' form or movement set without ever extracting the real internal value from any of them.
(Bruce Frantzis)

External ways

Students often make the same mistakes when attempting fa jing:

1. Pushing upon impact
   - this approach is external in nature - the classic 'punch through the opponent' strategy
   - it is not taijiquan
2. 'Cocking' the pelvis and/or shoulder
3. Lunging forward
4. An obvious build-up
5. Jerky
6. A step
   - your step should occur because of the release, rather than to cause the release
7. Tension in the striking tool
8. Overall tension in the body
9. Emotional tension: anger, aggression
10. Forcing

Fa jing is altogether different to these approaches.

Soft meeting

The aim must always be to strike with the whole body, every part soft and loosely connected.
This is the essence of 'reeling silk' and is cultivated by whole-body strength.

Performed correctly, this should ensure 'soft meeting' upon impact.
Whole-body strength and reeling silk will not prevent adverse feedback on impact unless you are soft, sensitive, and have awareness. 

This is not so hard to achieve. It just takes a little practice. In time it will be second nature.
Study Newton's 3rd Law of Motion.

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.

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. 

IT BEGAN TO rain gently enough, but suddenly it was as though the heavens had opened and there was a deluge. In the street the water was almost knee-deep, and it was well over the pavement. There was not a flutter among the leaves, and they too were silent in their surprise. A car passed by and then stalled, water having gotten into its essential parts. People were wading across the street, soaked to the skin, but they were enjoying this down-pour. The garden beds were being washed out and the lawn was covered with several inches of brown water. A dark blue bird with fawn-colored wings was trying to take shelter among the thick leaves, but it got wetter and wetter and shook itself so often. The downpour lasted for some time, and then stopped as suddenly as it had begun. All things were washed clean. How simple it is to be innocent! Without innocence, it is impossible to be happy. The pleasure of sensations is not the happiness of innocence. Innocence is freedom from the burden of experience. It is the memory of experience that corrupts, and not the experiencing itself. Knowledge, the burden of the past, is corruption. The power to accumulate, the effort to become destroys innocence; and without innocence, how can there be wisdom? The merely curious can never know wisdom; they will find, but what they find will not be truth. The suspicious can never know happiness, for suspicion is the anxiety of their own being, and fear breeds corruption. Fearlessness is not courage but freedom from accumulation.

How can I tell what a tai chi class is offering?

(i) Most classes are health classes

Virtually every tai chi class in the UK is teaching 'tai chi for health'.
Classes offering taijiquan (the martial art) are very rare indeed.

Some classes may advertise themselves as 'taijiquan' but are in fact teaching tai chi for health.


(ii) Martial proof

It is easy to determine if a taijiquan martial arts class is bona fide.
Ask the instructor about:

1. Their syllabus
2. Teaching methodology
3. The Tai Chi Classics
4. Tai chi principles (4 ounces, 6 balanced pairs, 13 postures, fa jing, folding, groundpath, opening & closing, reeling silk, shen, softness, substantial & insubstantial, sung, yielding etc)
5. Martial theory and application
6. Form application
7. Combat
8. Examples of shuai jiao, chin na and jing skill

A genuine taijiquan instructor will be able to prove their skill to you quite convincingly.

Intermediate training

The intermediate student must expand their taijiquan by learning a wide range of basic combat skills, form and drills.
 By working directly with Master Waller they slowly come to understand the subtlety of the art.

 Although much of the training now involves more complex partner work, the martial skills being explored are fairly rudimentary.
By practicing pushing hands every lesson, the student becomes increasingly sensitive, present and alert.

 The onus is upon learning applications and discovering the art through doing rather than talking.
 A scientific attitude is cultivated; with the student invited to adopt an experimental attitude; finding out for themselves what works, how and why.

 Instead of 'spacing out' , they start to feel.
 Rather than assert their ego and vanity, they begin to see things from a greater perspective and the seeds of humility and patience are planted.

Although intermediate students are not formally assessed, progress requires regular consultation with Master Waller, along with feedback and corrections.

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.

A MOTHER WAS beating her child, and there were painful screams. The mother was very angry, and while she was beating she was talking to it violently. When presently we came back she was caressing the child, hugging as though she would squeeze the life out of it. She had tears in her eyes. The child was rather bewildered, but was smiling up at the mother. Love is a strange thing, and how easily we lose the warm flame of it! The flame is lost, and the smoke remains. The smoke fills our hearts and minds, and our days are spent in tears and bitterness. The song is forgotten, and the words have lost their meaning; the perfume has gone, and our hands are empty. We never know how to keep the flame clear of smoke, and the smoke always smothers the flame. But love is not of the mind, it is not in the net of thought, it cannot be sought out, cultivated, cherished; it is there when the mind is silent and the heart is empty of the things of the mind. The room overlooked the river, and the sun was upon its waters.

Intellectual?

You do not have to be an intellectual to read and appreciate the philosophical aspects of tai chi.
Most of it is just common sense.
The main aim is to:
• Increase your mental flexibility• Improve memory• Develop concentration• Encourage new ways of thinking• Consider alternatives, choices and options• Cultivate awareness• Look more deeply into things 
By adding a philosophical element to your tai chi, your life will be affected in a more meaningful, profound way.

Beginner

The aim of every beginner is to gain a reasonable grasp of the foundation exercises found in the taijiquan syllabus.

In taijiquan, a student does not start learning how to kick, punch and grapple.
First they learn how to stand and move without using tensed muscles.
They learn how to perceive things differently and recognise the limitations of their current physical habits.

Although beginners are not formally assessed, progress requires regular consultation with Rachel, along with feedback and corrections.
Familiarity with the preliminaries will enable the student to join the intermediate group and start working directly with Master Waller.

Lessons resume Monday 5th January 2015

Wrong means = wrong end

The body, freed of tension, should reach a condition where the joints move freely.
Only then is the body loose enough for fa jing.
You must be sufficiently attuned to your own movements to feel when and how fa jing can be generated.

Some students are not patient enough and use force.
A common mistake is to use the pelvis and hips rather than the combined muscles of the entire body.
People become adept at rapid pelvic turns or abrupt shunts of force.
These are quite strong but they are not fa jing.
They tend to create a residual pattern of tension within the body.

Fa jing is like a wave, rippling up from the ground, through your hand and into the opponent.
Instead of using the hips and pelvis, you should use the spiralling of the legs, the opening and closing of the spine and the movement of the centre.

It is said that soon after his enlightenment the Buddha passed a man on the road who struck by the Buddha's extraordinary radiance and peaceful presence.
The man stopped and asked, "My friend, what are you? Are you a celestial being or a god?"
"No, " said the Buddha.
"Well, then, are you some kind of magician or wizard?"
Again the Buddha answered, "No."
"Are you a man".
"No."
"Well, my friend, then what are you?"
The Buddha replied, "I am awake."

WE HAD DRIVEN through heavy traffic, and presently we turned off the main road into a sheltered lane. Leaving the car, we followed a path that wove through palm groves and along a field of green ripening rice. How lovely was that long, curving rice field, bordered by the tall palms! It was a cool evening, and a breeze was stirring among the trees with their heavy foliage. Unexpectedly, round a bend, there was a lake. It was long, narrow and deep, and on both sides of it the palms stood so close together as to be almost impenetrable. The breeze was playing with the water, and there was murmuring along the shore. Some boys were bathing, naked, unashamed and free. Their bodies were glistening and beautiful, well formed, slender and supple. They would swim out into the middle of the lake, then come back and start again. The path led on past a village, and on the way back the full moon made deep shadows; the boys had gone, the moonlight was upon the waters, and the palms were like white columns in the shadowy dark.

12 weeks

Harvard Medical School reports that most tai chi medical trials last at least 12 weeks. They involve instruction once or twice a week supplemented with home practice.
By the end of the trial, most participants experienced an improvement in health.
 
This highlights a major consideration for new starters; it can take some weeks for the health benefits to occur.

The First 10,000 Times Don't Count

http://www.embracethemoon.com/perspectives/dont_count.htm

Conduit

If you regard your body as being a channel for the transmission of energy, you can start to understand what taijiquan striking involves. 
You do not punch or kick using local muscle groups.

The energy is transferred from the ground, passing through your frame and out into the opponent.
Your limb is simply the part that makes contact with the opponent.

Opening & closing

The fa jing release of energy is akin to a sneeze; the entire body opening and closing in an instant.

In self defence practice, we cannot use fa jing on one another with full power. The outcome is too unpredictable.
Gentle release is fine for demonstrations, but not too often.
Typically, we use soft target pads and sticks for fa jing practice.

When we attack with the internal energy,
we are not attacking with the left or right hand,
but with a line of energy that originates in the foot,
is channelled through the legs, waist and back,
and only emerges from the hand.

(Wolfe Lowenthal) 

Where does the power come from?

A practitioner learns how to generate an undulation wave.
This is passed throughout your entire structure, storing and releasing kinetic energy.
We develop this wave by learning whole-body movement. Every strike involves every body part moving as one.

The skill cannot be attained by tensing the muscles or trying hard.
Only when the body has augmented itself with neigong will fa jing emerge without effort.
You need to be soft and relaxed.
You need to let go of your tension.

Long-term benefits

In order to sustain the healthy effects of tai chi practice a student should commit to on-going practice with a qualified instructor.

IT HAD STOPPED raining; the roads were clean, and the dust had been washed from the trees. The earth was refreshed, and the frogs were loud in the pond; they were big, and their throats were swollen with pleasure. The grass was sparkling with tiny drops of water, and there was peace in the land after the heavy downpour. The cattle were soaking wet, but during the rain they never took shelter, and now they were contentedly grazing. Some boys were playing in the little stream that the rain had made by the road side; they were naked, and it was good to see their shining bodies and their bright eyes. They were having the time of their life, and how happy they were! Nothing else mattered, and they smiled out of joy as one said something to them, though they didn't understand a word. The sun was coming out and the shadows were deep. How necessary it is for the mind to purge itself of all thought, to be constantly empty, not made empty, but simply empty; to die to all thought, to all of yesterday's memories, and to the coming hour! It is simple to die, and it is hard to continue; for continuity is effort to be or not to be. Effort is desire, and desire can die only when the mind ceases to acquire. How simple it is just to live! But it is not stagnation. There is great happiness in not wanting, in not being something, in not going somewhere. When the mind purges itself of all thought, only then is there the silence of creation. The mind is not tranquil as long as it is travelling in order to arrive. For the mind, to arrive is to succeed, and success is ever the same, whether at the beginning or at the end. There is no purgation of the mind if it is weaving the pattern of its own becoming.

Types of jing

It is necessary to differentiate clearly between the types of jing at your disposal.
Without such knowledge, how are you going to fa jing?
Energy release without focus is random and clumsy.
There is a distinct difference between each jing.

You must be conscious of the quality/nature/essence of the jing you intend to utilise.
Movement begins with intention.

Summary of prices

Qigong (1 hour) £5
Qigong & tai chi (1½ hours) £7.50
Qigong & tai chi (2 hours) £10
3 week induction course £20
Private lesson (1 hour) £40
Workshop (1½ hours) £10
DVD £20
Membership (optional) £40/month 

Impact

Performing applications in thin air is no good. It proves nothing. 
Striking target pads and bags are also unrepresentative.
Nothing compares to striking an actual person.

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

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.

Self defence

Most people aren't interested in learning to defend themselves anymore. Many think that attitude alone will do it. Has the world suddenly become tame and safe?

http://www.myfoxtampabay.com/story/27537108/video-shows-woman-stabbing-strangers-on-the-street

Soft power

Fa jing is not hard, it is soft. The effect is hard, not the means itself.

No more than 4 ounces of pressure is applied and the moment of delivery is a split-second.
You do not have time to tense the hand.
The hand (and body) must close by itself on impact, then instantly re-open again.
Conscious strength ruins any chance you have at using fa jing, so just relax.
Be patient.

When you deliver fa jing into a focus mitt or target pad it will pass through the body and into the ground. 
It may cause the floorboards to resonate.

Hocus pocus?

There is nothing mystical or unscientific about fa jing.
Despite the exotic Chinese name, it is simply a question of body mechanics, gravity, distance and timing.
It will not develop overnight but the seeds should emerge as the student becomes increasingly adept.

Qigong stages

A new starter usually commences class with muscular tension, poor bodily awareness and incorrect skeletal usage.
They cannot reasonably perform qigong well.
It is necessary to work through clear stages of development:

1. Stage 1
   - this is what the student starts with
   - it reflects their initial capacity to perform each exercise
   - a crude sense of the qigong is gained
   - the aim is to acquire a sense of each exercise
    
2. Stage 2
   - the onus is upon relaxation of the muscles in order to drop the shoulders, elbows & wrists, and free the hips, sacroiliac, scapula, knees, vertebrae, neck, chest & ankles
   - the hips, back and chest are opened and expanded
   - functional alignment is established between key joints in order to rely on postural muscles for strength
   - coordination of weight shift, waist turn and arm movement 
   - the student reaches to 50% of capacity
   - the health benefits are increased notably
    
3. Stage 3
   - stretching takes place without straining the joints or provoking muscular tension
   - the muscles are encouraged to perform a more demanding, diverse range of actions
   - the body lengthens
   - the pelvis is stabilised
   - the tendons, ligaments and fascia are stretched
   - the feet are always shoulder-width apart from one another
   - the student reaches to 70% of capacity
   - all actions tie into the centre
   - the purpose of each qigong must be considered
   - strength, martial utility and health benefits are amplified considerably
    
4. Stage 4
   - subtle neigong qualities are now incorporated into the qigong exercises
   - the exercises are dismantled in order to fully understand how and why they work
   - advanced biomechanical features are explored thoroughly

Each stage is significantly more demanding than the previous one and there are no shortcuts.
Seeking to force a result will lead to injury and incorrect practice.
The body needs time to re-grow and change, the nervous system must be attuned, and the mind settled.

One size fits all?

All things being equal, anyone should be physically capable of performing any tai chi movement from any style of tai chi.
In reality, things are not equal, and a twenty year old person with a supple body can usually manage postures that a forty year old could not.
It is important to train tai chi relative to your own individual level of condition.

Classes

Where is the class?

Monday night.
Community Hall, St Andrew's Church, Station Road, Benton, NE12 8AW


6:30 PM start

Qigong (1 hour) £5
Qigong & tai chi (2 hours) £10


7:00 PM start

Qigong & tai chi (1½ hours) £7.50
3 week induction course £20


How old do you need to be?

The minimum age is 18.


What should you wear for class?

Wear loose, comfortable clothing and flat shoes.


Bring some water

There are 2 short breaks during the evening.
Please bring bottled water to drink.


Closed bank holidays

We do not open on Bank Holidays.

Fa jing

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

There is irrefutable evidence that exercise benefits most aspects of health.
Exercise is an essential part of therapeutic approach for arthritis.
Pain and stiffness of the joints tend to discourage patients from exercising.
However without exercise, joints can become even more stiff and painful.
This happens because exercise actually keeps bones, muscles and joints healthy.

It is important to keep muscles as strong as possible because the stronger the muscles and tissues around joints are, the better they will be able to support and protect those joints.
If people do not exercise, their muscles become weaker,
and their bones can become osteoporotic.
Exercise pumps blood and body fluid through to the muscles, tendons and the joints,
which will facilitate healing.

(Dr Paul Lam)

Fa jing

Fa jing is the main method of striking in taijiquan: fuelling punches, palms, elbows, kicks and chin na.

It is the medium by which kinetic energy is transmitted from one body to another.

However, fa jing is not the energy itself.
It is the means by which the energy is delivered: the body mechanics which produce this outcome.

In a 2008 Stanford University experiment taijiquan master Chen Xiang generated a force 14 times his body weight when striking.
0-60 mph in less than 3 seconds.

Scheme of work

Having a syllabus is one thing.
Working through it methodically is something else.

We follow a carefully designed 'scheme of work' that takes the student step-by-step through every skill.
The material is systematically and sequentially explored.

There is a city by the magnificent river; wide and long steps lead down to the water's edge, and the world seems to live on those steps. From early morning till well after dark, they are always crowded and noisy; almost level with the water are little projecting steps on which people sit and are lost in their hopes and longings, in their gods and chants. The temple bells are ringing, the muezzin is calling; someone is singing, and a huge crowd has gathered, listening in appreciative silence. Beyond all this, round the bend and higher up the river, there is a pile of buildings. With their avenues of trees and wide roads, they stretch several miles inland; and along the river, through a narrow and dirty lane, one enters into this scattered field of learning. So many students from all over the country are there, eager, active and noisy. The teachers are pompous, intriguing for better positions and salaries. No one seems to be greatly concerned with what happens to the students after they leave. The teachers impart certain knowledge and techniques which the clever ones quickly absorb; and when they graduate, that is that. The teachers have assured jobs, they have families and security; but when the students leave, they have to face the turmoil and the insecurity of life. There are such buildings, such teachers and students all over the land. Some students achieve fame and position in the world; others breed, struggle and die. The State wants competent technicians, administrators to guide and to rule; and there is always the army, the church, and business. All the world over, it is the same.

Those who lack wisdom are convinced that they are truly awake;
they think they understand what is happening;
they think that the king is really the king,
and the servants are really servants.

(Chuang Tzu)

Day-to-day health

Tai chi for health was designed to renew and refresh your body on a daily basis.
You unkink those unpleasant aches and pains, stiff muscles and sore joints. You gently, softly encourage your body to move freely and comfortably.

Instead of hammering and punishing your body, you treat it with respect and care. Your body must last you a lifetime.
The key to home practice is to do it little and often.

Business address

St Andrew's Church
Station Road
Benton
NE12 8AW

Betrayal

One theme that Master Waller has been talking about with female self defence students is the idea of being taught to 'betray ourselves'.

Consider school or work:

Our body says that it is uncomfortable. Our minds are bored.

Yet, we are told to remain motionless and endure.

We know we don't want to be there but we are are forced to remain.

Always at our own expense.

The damage to the body is small but incremental.

In many facets of life we are conditioned to suppress our genuine, natural, healthy responses in favour of somebody else's agenda.

This is one reason why the tai chi and self defence in our school puts such emphasis upon healthy, comfortable body use and easy, familiar-seeming martial arts responses rather than blocky, confrontational options.    

Beware of amateurs...

Tai chi for health is great providing it is taught with integrity.
It is a sad truth that most tai chi for health teachers are not professionals. They are often well-meaning amateurs potentially doing more harm than good.
Be cautious.

Find out more about the art for yourself. Gain some measure of understanding before attending a class.
Ask the teacher about the style being taught, the methodology behind their teaching.
Ask to see their syllabus.

THEY WERE CHANTING in the temple. It was a clean temple of carved stone, massive and indestructible. There were over thirty priests, naked to the waist; their pronunciation of the Sanskrit was precise and distinct, and they knew the meaning of the chant. The depth and sound of the words made those walls and pillars almost tremble, and instinctively the group that was there became silent. The creation, the beginning of the world was being chanted, and how man was brought forth. The people had closed their eyes, and the chant was producing a pleasant disturbance: nostalgic remembrances of their childhood, thoughts of the progress they had made since those youthful days, the strange effect of Sanskrit words, delight in hearing the chant again. Some were repeating the chant to themselves, and their lips were moving. The atmosphere was getting charged with strong emotions, but the priests went on with the chant and the gods remained silent.

Starting your day with tai chi

It is beneficial to start your day with taijiquan practice.
Instead of feeling stressed, rushed, tired and anxious... your day begins with clarity and ease.
You will feel:

• Energised
• Calm
• Alert
• Relaxed
• Warm
• Composed

This makes driving safer.
You will be capable of thinking more clearly and effectively throughout the day.

Remember: in order to get the benefits of taijiquan you need to practice the art...

Meditation

Picture a room filled with TVs all tuned in to different channels, all turned up loud...
The noise is distracting and the images overwhelming.
Try having a conversation in that room.
Try learning something.
Try paying attention to your own body.
Not so easy.
Yet, this is what most people's minds are like...
To use room of TVs as an example, meditation is about switching them off.
Once the noise is quiet, the mind is no longer filled with pointless distractions and the brain operates more effectively.
Constructive rest, formal meditation - guided (via a CD) or solo, and suggested reading (see reading list) can calm the mind.
They will help to quieten the mind.
If you invest the time.
A quiet mind is more physically aware.
You think more clearly and decisively.
Physical awareness amplifies.
You talk more slowly.
Distractions are less intrusive.
This is a good time for you to learn a new skill.

Lineage opportunity

We are offering an opportunity and nothing more.

Does your taijiquan qualify as 'kung fu'?

This is a good question.
It really depends on how the art is practiced and how much time you commit to practice.

Although most taijiquan students train kung fu skills, they cannot honestly claim to be a kung fu student.
Kung fu literally means 'hard work'.
A kung fu student attends class 2-3 times a week and trains anywhere between 1-4 hours a day at home.
This may be regarded as a serious commitment to gaining and refining martial skill.

Most taijiquan students seek a milder degree of commitment; perhaps training once a week in class and maybe doing a little training at home.
They are likely to gain credible and effective self defence skills, but they are not demonstrating a kung fu approach to training.

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

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 taijiquan.

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

Guidance

In a tai chi class, a qualified master with decades of experience is overseeing your progress.
This means that faults in body use will be identified and gently corrected.

Bad physical habits can be slowly removed and replaced with healthy, intelligent alternatives.
Small errors will continually emerge and these too can be curtailed.
New, stimulating skills and insights ensure continued enthusiasm and curiosity.

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.

Body building and weight lifting are fashionable activities today. The emphasis is upon developing external muscles which creates an armouring effect that can eventually distort the bony structure. It is the over developed musculature that actually torque's the bones and discourages them from bearing additional weight. The body attempts to compensate and problems arise.

Running does not necessarily in and of itself improve posture that is already poor and constricted. It often exaggerates problems due to the substitution of inappropriate muscles. The repetitive inappropriate development of the musculature (as in body building or weight lifting) often leads to diminished sensitivity. Stress occurs in the knees and lower back, encouraging injury.
Swimming is an activity that can either create structural problems or release them depending upon the way it is taught and practiced. Professional swimmers are known to develop shoulder tendonitis and kyphosis. Overriding head/neck righting reflexes (as occurs when the head is repeatedly turned but the body does not follow) eventually result in overdeveloping shoulder muscles, pinching nerves and distorting the rib cage.
Various sport activities emphasize strength, endurance and speed. Development of muscle control rather than skeletal balance takes precedence. Gaining speed at the expense of mounting tension, is too often the goal.
(Liz Koch)

Tear & repair mentality

The drawback of sport and mainstream exercise is that the emphasis is not upon good body use, optimal alignment, emotional, physical and psychological wellbeing.
The onus is upon the outcome rather than the process involved.
There is the pressure to win, to succeed, to perform, to be the best. Or to look good; muscular, trim or sexy.
People push themselves and the body can suffer.

Seeking to repair the body afterwards is not as smart as avoiding injury in the first place.

A tonic

Taijiquan is not going to fix you up. It was never intended (or designed) to be something employed for repair. At best, it may be seen as a tonic.
A tonic is a medicine taken daily in order to maintain and invigorate the body.It may significantly improve your health.
However, you should take note of the small print, the conditions of use:

1. It must be administered every day 
2. When you stop taking it, the health benefits go away

This is something to really think about. Re-read the paragraph if you need to.

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'.

Classes resume Monday 20th October

A young boy travelled across Japan to the school of a famous martial artist.
When he arrived at the dojo he was given an audience by the sensei.

"What do you wish from me?" the master asked.

"I wish to be your student and become the finest karateka in the land," the boy replied.
"How long must I study?"

"Ten years at least," the master answered.

"Ten years is a long time," said the boy.
"What if I studied twice as hard as all your other students?"

"Twenty years," replied the master.

"Twenty years! What if I practice day and night with all my effort?"

"Thirty years," was the master's reply.

"How is it that each time I say I will work harder, you tell me that it will take longer?" the boy asked.

"The answer is clear. When one eye is fixed upon your destination, there is only one eye left with which to find the way."

(Joe Hyams)

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 taijiquan simply will not work. Try as you might, nothing will be successful.
Internal taijiquan only works if you follow these basic guidelines without deviation.

Biofeedback

Taijiquan encourages the student to exercise with intelligence, to 'listen' to what the body is telling you.

If something feels too heavy, too hard, too taxing... then it is a warning.
If a joint feels sore, then do not ignore it.
If the same injury occurs again and again, you risk long term damage that will eventually affect your quality of life.

Pain is not something to be fought or ignored.
It is something you must listen to and learn from. It is something you want to avoid experiencing altogether.

Taijiquan skills

Combat sets require the student to apply kung fu skills effectively.
You cannot simply use force and expect success.

The sets are ruthless in their ability to expose faults in your practice.
Only by adhering to their lessons and requirements can the student apply kung fu correctly in combat.

Gaps and deficiencies

It can be quite a shock for a student to find out that their form is actually a mess.
The form may look aesthetically pleasing, yet under pressure it falls apart.

Taoism advocates eating the fruit, not the flower.
The form must be functional, effective and comfortable.
If your structure and movements fail in combat, what exactly are you training when you practice your form?

Sets

Sets are derived from the form.
They use movements from the form against an attacker.
Therefore, they also serve to test your skill with form. If your form is imprecise and sloppy, your application will not work.

A combat set provides an opportunity for a student to really tidy-up their form and gain insight into how the form can be used.
Errors that may seem unimportant in solo practice may prove disastrous in partner work.

Be here, right now

If you enter a busy gym, there is usually very loud music designed to 'numb-out' the mind whilst exercising.
This is not wise.

Whenever the body is being used, the mind must be present, aware and alert.
Spacing-out is dangerous.
It can result in poor alignment, exertion and injury.

Drills

The partnered exercises in the syllabus are about using the form.

Many of the skills acquired from pushing hands (and the associated exercises) are quite subtle and require significant ongoing practice.
Sensitivity, awareness, stickiness and peng are cultivated patiently.
Such drills are not directly martial.
You could not apply the drills in combat, but you would use the skills taught by the drills.

The Master always walks on the other side of the road

http://www.embracethemoon.com/perspectives/the_master.htm

http://rachelwallertaichi.wordpress.com/

The 70% rule

The 100% capacity approach is the 'no pain, no gain' attitude to exercise.
It opens you up for strain and injury because you are fully committed (and often forcing) at all times.
Most people exceed their natural range of safe movement frequently throughout the day without realising it.
If you remain well within your limits at all times there is less risk of injury.

Hungry ghosts

The deeper into the lineage training the student progresses, the harder it is for them to return to lessons as a regular student.

Having reneged on promises and failed to live up to expectations (ours and their own), the student is typically tortured by their own demons.
Vanity, ego and pride lead to defensiveness and arrogance.
The student ultimately grows to resent Master Waller and eventually quits the school.

Apply with care...

Little & often

Instead of pushing your body hard and putting it under duress, just do a little exercise.
Keep it mild.
Encourage things to move, to stretch, to flex.

Regular, mindful exercise has been found to be more healthy than sustained bursts of hard activity.