Category Archives: balance

How on Earth do you ‘Relax’?

Relaxation v. De-stressing.
You might think that relaxation is the same thing as de-stressing,  but there’s a difference.  De-stressing can use a variety of techniques that don’t necessarily involve relaxation of muscles.

It’s relative.
How relaxed you are is a relative matter; perhaps there’s an ultimate, but it’s always in comparison to either how you were before, or to how someone else is.

 

 

 

How is ‘relax’ defined?

  • The state of body and mind being free from tension and anxiety.
  • A loosening or slackening.
  • The lengthening of inactive muscle or muscle fibres.
  • Returning to a state of equilibrium having been displaced from it.
  • A form of mild ecstasy coming from the frontal lobe of the brain.

Other applicable words:
•  Letting go
•  Undoing
•  Loosening
•  Releasing
•  Softening
•  Sinking
•  De-stressing
•  Settling
•  Song 松 (Chin.)

You can always relax more.
It’s quite astonishing how much more you can relax your body.  You think you’ve reached the full extent, and then someone rests their hands very softly and gently on, for example, your shoulders, and you find there’s more to go.  I’ve seen it in the people I teach, and I’ve experienced it myself many times.

Why’s it so hard?
You have to become an observer to relax; to experience your body you have to ‘stand outside yourself’.  That’s the relative or comparative part – you need perspective.  In order to make this comparison, you produce a memory of when you felt more relaxed, which you then put alongside how you currently feel, and measure them against each other.  This ‘standing outside yourself’ lasts for the briefest of moments.
You can only ever work within the field of your personal experience of relaxation – you can’t experience someone else’s sense of relaxation.  It’s therefore what you might call ‘personally-comparative’; when relaxing, you are aiming to be more relaxed than you were a moment ago.

Physical technique.
1) Make fist and squeeze it as tightly as you can.  Let go of it and observe the sensation of release.

Perspective.
2) Change the perspective on your body.  At this moment, whilst you reading this, you might think that you’re relaxed, but perhaps you’re only semi-relaxed.  Try relaxing every inch of you from scalp to feet.

Imagery
3) It doesn’t work for everyone, but for some people imagery can help, e.g. looking at a picture and imagining that you’re there.  But even that must be based on memory.  In this picture, if something disastrous had happened on the beach, you possibly wouldn’t feel so relaxed.

Visualisation.
4) Think of your shoulder, imagining a finger very gently pushing into the muscles on the top.  Try allowing that imaginary finger right in, so that you feel no discomfort.  You might have felt a slackening or undoing in that shoulder.

Breathing.
5) When you breathe, the muscles in the chest, and also in the abdomen ideally, are compelled to stretch and then release.  This is an all-body version of the finger-in-the-shoulder exercise above.  In the above imagery exercise, you were stretching and then releasing one muscle; when breathing, hundreds of muscles are involved.
So you can use conscious breathing as a very useful tool for both muscular and mental relaxation.

 

At the end of the day, it all comes back to this.

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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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Pulling up Your Undercarriage.

The perineum.
Between the thighs, approximately midway between the genitals and the anus, is the midpoint of the muscles that can be used to help solve a wide variety of health issues.
This is the centre of your pelvic floor, and is important in helping prostate and incontinence problems, as well as problems with some types of hernia and prolapse, and even haemorrhoids.

Feeling it.
If you are unsure where it is, it’s the same muscle you use when trying to stop urination in mid-flow, as well as the one that women practise using both pre- and then postnatally to help the recovery of the pelvic floor.

Anatomical location
The muscle is connected from the front of the pelvis (symphysis pubis) to the tip of the spine and sacrum, and sideways to the lower outside borders of the pelvis (see diagram) – the sitting bones. This is a little basic, but is good enough for our purposes.

The pelvic floor’s function.
It’s function is to hold the bowel, digestive, and reproductive organs in position (intestines, womb, uterus, bladder).  Without it, gravity would allow those organs to drop between the thighs.   It’s the bottom of the shopping bag, and needs to be strong.  It’s important in controlling the bladder and bowels, as well as helping with sexual function and fertility.  It is also important in the relationship between the spine and the pelvis, and when used correctly, can help with back & pelvic pain.  There is also a relationship between correct pelvic floor use and breathing.

Ageing.
We’re all getting older, and incontinence can be a problem for both men and women.   Having good pelvic floor muscle tone can stop that problem by helping with sphincter control, but you have to practise.

But you can also damage the pelvic floor….
Pregnancy and childbirth for women
Straining on the toilet
Chronic coughing
Heavy lifting
High impact exercise
Obesity

A couple of points:
Don’t pull up the undercarriage without breathing, preferably abdominally.
Avoid gripping the gluteal muscles (muscles in the buttocks).

How does this relate to Tai Chi & Qigong?
This group of muscles is constantly used when doing both tai chi & qigong, and closely connected to the pelvic tilt (see previous blog).   When you tilt your pelvis, you simultaneously need to lift the pelvic floor.
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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan one Saturday a month.

CONTACT:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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Pelvic Tilting and your Health.

What is a pelvic tilt?
Stage 1:
If you put your fingertips on the upper border of your symphysis pubis (pubic bone), and your thumb on your navel, there will be a gap of maybe 4-5 inches (11-12 cms).
If you then try to lift the pubic bone up towards your navel (leaving your navel in the same position), without bending your knees, so that the gap begins to close, you are starting to do a pelvic tilt.

Stage 2:
Without bending the knees, you will reach a point where you can no longer do the pubic bone lift.  By this stage the gap might have narrowed to about 2.5″.
In order to continue to narrow the gap, your knees must now begin to bend, but the most important thing is to continue to lift the pubic bone to narrow the gap between fingertips and thumb (you might be able to narrow it to about 1″), so that the knees are forced to increasingly bend.
In this way it can be seen that in both tai chi and in qigong, the knees bend as a result of the pelvic tilt, and
not because you bend the knees as a separate activity.

How does it affect you?
Amongst other things:

  • More flexibility in the lower (lumbar) spine.  Ultimately, less discomfort, as well as less risk of injury.
  • Improved abdominal activity; the intestines get an internal massage and function more efficiently.
  • Strengthened abdominal muscles; less risk of hernias.
  • Has a knock-on effect on the neck.  Because the lower back starts to free up, over time the neck also changes.
  • When you start to strengthen and operate from your pelvis, other groups of muscles that you were using unnecessarily for specific tasks, in particular your lower back muscles) are freed up.
  • Improved balance due to the centre of the body becoming more mobile and flexible.

Sedentary lives.
As most people lead fairly sedentary lives, the abdominal muscles don’t work for long periods of time.  The result of this is that we start using our lower backs more for jobs for which the abdominals should be responsible.

You tilt the pelvis without realising it.
Every time that you sit down, you do a pelvic tilt; it might not be conscious, but nevertheless it happens.  Most people sit down by first of all bending their knees, and then secondly by adjusting their pelvis as a secondary activity.
Some people sit down by doing a posterior pelvic tilt (see ‘2’), others with an anterior tilt.  Briefly to define the terms (there is some confusion as to which is which), I am using the term ‘posterior’ and ‘anterior’ as in the diagrams.
Sitting down with an anterior tilt (see ‘3’) is not to be recommended as you can jar the spine.

In tai chi & qigong.
In tai chi the posterior tilt and the neutral spinal posture are used all the time; in qigong, both anterior and posterior tilts are used as well as the neutral posture.
Without using a pelvic tilt, however small, your movements are not being initiated by your core; you might refer to this as external tai chi or qigong – it might be moderately good exercise, but it lacks body cohesion or integration (a little like replacing the flour in a cake with sawdust; by the time you’ve iced it, it might look like a beautiful cake, but that’s about all).

Lumbar flexibility.
I have found that most people are not very flexible in the lumbar region, but this doesn’t mean that you cannot become so.  In fact, with practise, it will quickly start to become natural, bringing many benefits to the digestive organs as well as to the spine, your posture, and your balance.
There may be initial discomfort as you start to change things, but it will be worth it.
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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com

Phone: 07836-710281 or 020-8883 3308
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Sinking your Boat: (4) Results.


Balance.

Your balance should improve as you lower your centre of gravity.  This applies to all ages, sizes, and heights, but in particular to older people.
One of the reasons for falls in older people is that, because of the fear of falling, they raise their centre of gravity.

Posture.
If you constantly try to sink your boat, your posture will improve, and if you have back problems, sinking your hull will almost definitely help relieve those problems.

Why?
Because, when you sink your boat, your pelvis releases and softens,
     ⇒  which means that the angle of your pelvis alters,
     ⇒  which means that the alignment of your spine alters,
     ⇒  which means that your lumbar spine changes position and your vertebrae cease compressing and open slightly, and a release takes place,
     ⇒  which means that you stop clenching your buttocks,
     ⇒  which means that the internal muscles within your pelvis relax and stop trying 1) to draw the left and right sides of the pelvis together like a tightening horizontal elastic band, and 2) to draw the spine and legs together like a tightening vertical elastic band,
     ⇒  which means that there is more space for your internal organs within the pelvis,
     ⇒  which means that the front of your pelvis lifts slightly,
     ⇒  which means that the front of the body, up to and including both the sternum and the shoulders, softens and releases, allowing your shoulders to settle,
     ⇒  which means that the rib cage relaxes, your lung capacity increases, and your breathing improves which directly affect both your nervous system and your cardiovascular system,
     ⇒  which means that the mobility of your ribs is increased directly affecting your thoracic spine,
     ⇒  which means that your shoulder blades soften and sink,
     ⇒  which means that your pelvis relaxes even more at the back ……

And we have a series of events where one event influences the next.  Being cyclical, every start to the next cycle is an improvement on the previous one… and on, and on, and on…
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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com

Phone: 07836-710281 or 020-8883 3308
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Sinking your Boat: (3) Practising Scuttling.

Practising.
Practising the art of sinking is essential; it’s not going to happen on its own.

When?
The good thing is that you can practise it all the time, whilst doing anything – lying down, standing, walking, cooking, sitting, gardening… etc.

Walking.
Walking is a very good way to practise it, the knack is not to try it every step you take.  At first try doing it with only one foot, or for example, every 4th step.

Practising boat scuttling.
Step forward, and as you put pressure on to the forward foot, sink your hull (your hip/pelvis), in particular into the same side as the stepping foot.  When you do this, it can feel a little as though you are lengthening the body.  The most important part is that you feel the hip and lower back settling into the foot.  As you do it, you might have a sensation of the crown rising gently, but this is not something to ‘try’ to achieve – if it happens, it happens.
In effect you are ‘lengthening your spine’ but with no intentional stretching.
This the Alexander Technique.


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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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Sinking your Boat: (2) Above the Waterline.

Above the hull is the equipment that makes the sailing boat functional – mast & boom, shrouds & sails, sheets & cleats, and a burgee if you have one.
This is your upper torso.

But first of all…
When you sink your hull/keel, bear in mind that there is an upward pressure of the water.
As you now stand or sit, first of all let yourself sink (the hull), but then experience what the upward pressure of the water would feel like.
You might notice a lifting – almost a lightening – internally.  It’s this that makes the above-deck equipment able to function.  
If, however, you try to make this feeling happen, you will have stopped sinking the hull, and will have started to ‘do’, rather than ‘un-do’.

The rigging
The mast (spine) supports most of these bits of above-deck equipment – the shrouds (arms), the burgee (tiny head!), the sails, (torso – chest/back/rib cage); and the spreader (in the diagram) is a little like your shoulders running from port to starboard.  The boat in the picture even has trapezius muscles running upwards from the ends of the spreader to the top of the mast.

The mast
Your spine tries to sink to the bottom of the sea, but simultaneously it is pushing upwards to support the downwards pull of everything else (sails, rigging, boom, etc.).  If it isn’t strong enough, it will buckle or snap in the first wind that it encounters.  It needs to be strong enough to deal with the functions of all the other parts.

For the mast to be effective and efficient, the base of the mast needs to nestle into the hull of the boat. This is exactly the same as the relationship between your pelvis and your spine.

So whilst reading this, settle the base of your spine into your pelvis, noticing how the relationship between the two changes.
As you allow the water to ‘lift’ your hull, you may find that the spine alters shape, and that your head needs to readjust itself.

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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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Sinking your Boat: (1) The Hull.

Behaving like a boat.
Your body has a keel and a mast.  The question is, how do you experience it?

The hull & keel.
This is your pelvis and your legs.  When a boat sits in water, it tries to sink to the bottom of the sea, it has no intention of floating.  The challenge for us is to try to emulate that sensation; okay, we’re not in the sea, but we’re constantly (and subconsciously) trying to sink towards the core of the planet.
But, by and large we don’t, we try to ‘float’ across the surface of the planet like the wind. We become ungrounded.

Feel it.
To experience your hull, you have to put yourself in the position of feeling exactly how you would ‘feel’ if you were the hull of a boat.  If you don’t feel it, then it’s all conceptual – all in your head.
So, if your pelvis were the hull of the boat, with your legs reaching down into the water (the keel), how heavy would you feel as you attempted to sink to the bottom?  Your upper body, everything else from the waist up, would be the contents of the boat, the deck, shrouds, rigging, sails, etc.
You could still rock from side to side, or forwards and backwards, you could still turn and twist, but all of those upper movements would be coming from a stable platform.
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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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