Category Archives: movement

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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Putting Backbone Into It (Shadow Boxing)

The Spinal Line.

  • Crown of head (not to be confused with the hair whorl)
  • Perineum (muscle between genitals & anus)
  • Point directly on the line between your 2 feet (variable if moving your weight back/forward between the feet).

The Spinal Line (when pushing an object/person).
When working with someone else, or even a static object, the correctly connected line of the spine becomes even more important.
In effect, a force against the body needs to be evenly distributed throughout it, so as to lessen the chance of damage to one part, and the spine is the main method of distribution (like the mains water pipe into the house before distribution to other outlets).

To continue the water analogy, it’s the pressure of the water behind your tap that causes the flow, not the water itself.  So, for example, when shifting a piece of heavy furniture, if you overuse the arms, you can strain them (or the shoulder joints); or if you don’t use the spine correctly, you can hurt your back.  In this example, if you treat the body this way, you’re trying to push water out of the system without backup from the mains.

How do you ‘connect’ the spinal line?
When a you push someone/thing, the force passes
⇒ down your arms,
⇒ through the shoulder joints,
⇒ connects across the bridge of the shoulder girdle to the spine,
⇒ runs down your spine to the pelvis,
⇒ passes sideways via the bridge of the pelvis to the thigh bones (mainly the rear leg thigh bone if you’re in a Bow Stance), and
⇒ travels down the leg(s) to the heel(s). (Depending on what you’re doing, it might then move to the toes, and possibly the tips of the fingers at the other end).

Or is it the other way around?
It’s also arguable that instead of thinking the force starting at your hands, you think of it starting at your rear foot, but because it’s a push, most people don’t think it this way.

Pushing furniture.
You need to move a piece of furniture in the room, and you don’t want to lift it.
You put your hands against the side of it and shove.  If you shove with only your arms they’ll get tired, and you might well hurt your neck and back (probably lower).
To move it, (1) you need to connect yourself to the piece of furniture correctly, (2) you need to push correctly, (3) you need to relax whilst pushing (strangely), and (4) your intention needs to lead you in the right direction.

1) Connect yourself:
You apply a gentle push, without intending to make it the object/person move, and you feel the connection between object and your rear foot.
You are creating an energetic line from rear foot to hands, and the easiest places to ‘break’ that line are at the shoulders and/or lower (lumbar) spine.
If the shoulders are raised, the energy from the push will run up the arms, reach the shoulders, and will then ‘leak’ or be ‘blocked’ at the shoulders; some of it might reach the rear foot, but most of it will be dissipated in the upper body.  You are ‘leaking qi’, which, in effect, means that the pipeline from hands to foot has a hole in it.
Similarly, if you haven’t relaxed your pelvis, allowing the lower spine to settle and release, the energy ‘leaks’ from the lumbar part of the spine, and you will possibly risk straining your lower back.

2) Expand/lengthen your line in an integrated way.
In this instance, expanding means forwards and backwards (‘Every action has an equal and opposite reaction’).
Integrated means that you distribute the force equally through your spine, arms, and rear leg.

3) Relax.
This might seem odd, bearing in mind that your pushing something, but sticking with the pipeline analogy, when you lay pipes, you need to ‘bed’ them correctly; in a long run of pipes, if you only support the two ends, the pipe will gradually start to bow over time, so the pipe needs to be able to rest.
So when pushing your object, connect to the object and feel the floor with the pushing foot, but then try to ’empty’ the middle… rest it.

4) Your intent.
Your intention simply focuses the energy, like shooting at a target.  The more finely you focus, the easier the action is.  Rather like a hosepipe, the finer the nozzle on the end, the further the water will travel.

And the point in relation to Tai Chi and Qigong is?
When you have a force that is pushing you, or conversely you are pushing someone/thing, it’s comparatively easy to feel this.  The challenge is to apply and feel this concept when doing solo tai chi or qigong.  Hence the expression “shadow boxing”.

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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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What is a Tai Chi ‘Form’?

Is Tai Chi just a sequence of movements?
In a previous blog, I mentioned something that had happened many years ago in a class:
I had a student who, through my own inexperience of teaching, learnt the Yang Long Form in 2 terms, and when we’d reached the end and I suggested that we look at it in more detail, he said, “Thanks, but I don’t really need to; I now know tai chi”.
Of course, he didn’t know tai chi; at best he had memorised a sequence of arm and leg movements.
However, he did know a tai chi sequence, or at least could get from the beginning to the end of one – which is precisely what a Form is: a series of cleverly interconnected movements working in much the same way as a book, a piece of music, a choreographed dance routine, or a film, in that it has a beginning, a middle, and an end.
Like those art forms, it can be of varying lengths, the middle can become more complicated, and the conclusion/denouement can have similarities to the beginning although modified. As in sonata form in music, there can even be a ‘development’ in the middle.

How do you play your tai chi?
As in all artistic works, it can be performed in a very basic way, or with varying degrees of subtlety.  A very simple set of movements can either look ‘clunky’, or can look like a work of perfection depending on the practitioner.  A beginner tai chi Form is, for example, not unlike a Grade 2 piano piece being performed either by a beginner or by a concert pianist; it’s the same piece of music, but the quality of interpretation is completely different.

Performing
There are many definitions of the word “Perform”, e.g.:
To begin and carry through to completion
Fulfill
To enact (a feat or role) before an audience.

So, do you ‘per-Form’ (‘carry the movements through to completion’) from inside you, from the heart, with sensitivity, with feeling, with intention, with connective awareness, with poise, with equilibrium, with relaxation and softness, whilst working with the movement of your Qi?
Or, do you focus on how you position your hands and feet, on what comes next, on whether your knee is aligned with your toes, or if your bottom is sticking out, etc.?

A ‘Form’ is only a vehicle.
A Form strings together a number of postures, (but it’s not what you do, it’s the way that you do it).
However, there isn’t one way to do it, there are thousands … as many ways as there are practitioners.
If this wasn’t the case, the Form would be dead, and the practitioner would be trying to squeeze into a fixed mould.

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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 Tai Chi 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

I Can’t Remember if I’m in Pain or Not.

Memory & the “Moment”.
The part of our brain that memorises events could never be said to be reliable; we remember the parts we want to remember (and even then those parts might be inaccurate), we give more importance to some memories than to others, and over time, even those can change – ‘bad’ memories taking on a rosy hue!
So with all of that going on, how do we “live in the moment”?

Pain.
In the case of pain, we know that something’s hurting (maybe physical, perhaps emotional), but to ‘get out of’ the pain-situation and back into the more comfortable-situation of which we have a vague memory, i.e. to relieve the problem, can be tricky.
So, our memories tell us that there’s an alternative, a preferable one that stems from the time before the pain.

Making ourselves healthily more uncomfortable.
Plenty of people take up yoga, Pilates, Feldenkrais, tai chi or qigong in an attempt to improve their health; this could simply be because they want to improve posture or coordination, have more energy, improve muscle-tone or balance, or perhaps it’s because they suffer from back pain, migraines, musculoskeletal disorders, arthritis, Parkinson’s, or any other number of reasons.
My interest in this is that, by trying to better our health, we often unintentionally bring pain or discomfort on ourselves; having done that, we then want to get back to the same state of comfort we were in before we began the new health regime, but at the same time, we want to keep the newfound health that we may (or may not) have acquired.

Hoping for the best.
At the start of this term, two people came to try out a class, both suffering from different problems – one from recurring migraines, and the other from ME.
As usual, I warned both of them to take things very easily, to sit down as often as they wanted, not to push themselves, and that there was no competition involved – in short, to only do as much as they were able.
The next day I received emails from both; one had a sore neck (the person who suffers from migraines), and the other had a hip that was uncomfortable.  Both won’t be returning.

If it sounds as though I’m moaning about this, I’m not – the choice was, and is, entirely theirs; I know that I did everything possible to make their experience a positive one.
However, what I do know is that, as soon as you start to try to change stuff about yourself, to ‘improve’ yourself, or to take control of your health, things change, and change can often be uncomfortable, and can happen in parts of you that you didn’t anticipate.

The Comfort Zone.
Our ‘comfort zone’ is where we are at ease with our situation and environment, it could even be uncomfortable (comparatively).  Most people try to live in this ‘comfort zone’, hoping that things will stay as they are for as long as possible, whilst at the same time waiting for the (perhaps) inevitable change which they feel to be out of their control.

So, how DO you do something about it?
If you currently have pain somewhere that, as far as you know, has arrived out of nowhere, how do you relieve it (without using painkillers)?  One moment everything was fine (comparatively again), and the next it wasn’t.
Nearly everyone wants to get rid of that pain, but as soon as you try to feel your body back to its previous state you’re definitely not ‘living in the moment’… you’re trying to bring back what you think you’ve lost – attempting to go back in time.
Isn’t this the fear of the loss of the ‘comfort zone’ – the fear being that it will never return?  In your memory, how your situation or environment used to be was a lot better than how it currently is.

Falling into the old habits.
As an example, I have recently had a pain in my upper back somewhere between T2 & T4.  I wasn’t entirely sure why it started, and because it was tiring I wanted nothing to do with it.
So I tried all the usual things: I ignored it, I tried gently stretching it, I breathed into it, I put heat on it, I practiced a lot of Alexander Technique, I took it for a steam & sauna, I focused on consciously relaxing it during everyday actions (walking, sitting, etc.), – all to no avail.
Finally the penny dropped and I realised that, because of a number of changes that I’d been working on recently (postural etc.), other things were bound to alter.  It then started to get better… and I realised that this had finally happened because I’d accepted it and thereby brought it into the present – I’d allowed it to be, rather than trying to change 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

Moving from the Centre.

The smallest movement is the strongest.
If you were to lie a cartwheel on its axle and then spin it around, a point on the rim of the wheel would move yards, whereas a point on the hub wouldn’t move much more than a foot.
More to the point is that, if you try to stop the rim, it’s not that hard, but if you try to stop the wheel turning by holding on to the hub, it’s quite difficult.

Needless to say (perhaps), the hub is your centre, (your dantien, your core), the spokes are your limbs.  When you move your body, this is the part of you that you should feel moving first.  As a beginner it’s all too easy to get distracted by what your arms and legs are doing, but actually it’s much easier to do tai chi if you make the centre direct and control all of your movements.

How do you become aware of this?
1) Stand with your feet a shoulders-width apart (not essential, but it helps for a later development of this simple exercise).
2) Turn your hips to left or right, without moving your feet.  Then return to neutral.
3) Extend your arm either sideways or ahead of you (with palm turned up or down), and then repeat the body turn.
In other words, by turning your body (acting as the hub of the wheel), the arm (acting as one of the spokes) will turn with it.

Pretty obvious, I realise, but the main point is that you were thinking about the turn of the body, and the arm movement came about as a result of that body turn.

The lower limbs.
You were standing with your feet a shoulders-width apart for a reason.
Leaving the arm out of it for the moment, as you turn the body to, let’s say, the right, turn the toes of the right foot by leaving the heel on the ground and letting the toes pivot around.  You are now letting the body control one of the lower limbs as well.
Controlling the lower limbs with the hips and waist is the part that even intermediate tai chi practitioners often don’t understand.

Finally.
Try shifting you weight on to the foot that you are turning out.  Don’t wait until you’ve turned it out and then shift it, move the weight on to the foot as you turn it.
As the weight transfers, the other foot will also need to move, otherwise it will feel twisted.  So, as you place the right foot in its new position, let the left foot turn also, either 1) by pivoting on the left heel so that the left toes turn, or alternatively 2) by keeping the left toes on the floor and allowing the left heel to push backwards (i.e. you are pivoting on the toes).  Either is okay.

Now you are doing a tai chi move with the centre leading the movement of the lower limbs.

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

I’ve Got That Sinking Feeling.

Feeling that sinking feeling.
If you’ve ever been at the seaside and put your foot on a raised rock, and then attempted to push yourself up using only the leg on the rock, you’ve had the sinking feeling.  Your leg briefly works very hard, and it feels as though your torso is compressing your leg and foot into the rock.

But of course this could be almost any action in which you have to lift your body – it could even be walking up one small step on the stairs; but you actually do the same thing even when walking on the level.  When you put that foot forwards and move the weight on to it, for a brief moment the torso sinks into that solo leg before pushing itself upwards in order to bring the other leg through for the next step.

So what’s going on?
The Chinese wrould say that you are sinking your qi during that moment, and for some people, it’s not a very pleasant sensation.  I’ve noticed that, by and large, people don’t like the feeling of their legs working correctly.

One of the reasons tai chi teachers spend so much time correcting people’s postures is that, when we need to do something with our legs that requires effort, instead of just using our legs, we ‘borrow’ other muscles, (‘recruit’ in Alexander Technique terms), in the hips, back, and even the neck that aren’t necessary for the job.
Why?  Because it’s easier on the legs; it spreads the load.  It’s fine occasionally, but the trouble is that it rarely is occasionally … it becomes a habit.

This becomes apparent when, for example, I correct someone’s posture in Stork/White Crane Spreads its Wings, (where all the weight is taken on one bent leg).  People usually find it very difficult, even unpleasant; they don’t like the feeling of only the necessary muscles working correctly.

Passing the 40 mark.
These problems gradually become more extreme as we age.
There may be very good reasons for this, such as arthritis, worn joints in knees, hips, and ankles, debris in the joints, joints that have changed shape through misuse over time, cartilage problems, etc., but leaving these mechanical reasons aside, most people as they age don’t trust their joints as much as they used to when they were younger, mainly because they haven’t strengthened those particular connections over time, and little by little have ended up sitting down more.

Or even younger.
Leg strength used not to be a problem for people in their 20s and 30s, but over the last 10 years I’ve noticed that it’s definitely edging into these age groups.
I’m guessing that it’s partly to do with our lifestyle, including both what we eat and how much, but also screens of all types (we don’t even have to walk to the phone nowadays, it’s often in our pocket), and that so many jobs are sedentary.

I’d rather use a coat hook.
Older people often appear to be trying to ‘hold themselves up’ off the ground.  Their qi, instead of sinking, seems to be held more and more in the upper body, as though they’re trying to take the weight off their legs.  In a sense that’s exactly what they’re trying to do, because if you don’t trust your hips or knees, you’re not sure if your knees are going to give way, you’re worried about exerting pressure on the wrong part of the knee, or you’re worried about your balance, then that’s exactly what you’d want to do.
It’s a vicious circle; the less you use your legs, the less you trust them, and therefore the less you use them, etc.

And the point is?
Well, obviously… You’re doing the right thing if you’re doing tai chi or qigong.
There’s plenty of research available about how they can benefit all the joints, and even doctors, who 10 years ago knew nothing about tai chi and qigong, are now recommending that joint sufferers, and people with balance problems (and heart/blood pressure problems) take them up.
Perhaps we should all be taking deportment classes!

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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

Is Standing Qigong the Same Thing as Tai Chi?

To practise Standing Qigong is to practise what you should aim to feel in every moving tai chi posture.  What you’re intending to achieve with standing qigong isn’t exclusive to qigong, it’s part and parcel of tai chi.

The problem with tai chi, of course, is that you’re moving, which makes it very difficult to feel those physical alignments and sensations.  Those feelings of internal connection and relaxation, of simultaneous solidity yet openness within the body, of calmness, and of ‘Peng’, are hard to find whilst shifting the weight from one foot to another, extending and rotating arms or legs, being conscious of posture, turning the body, and leading the whole event with your intention.

When your system starts to fight itself.
This is partly why there’s so much emphasis on relaxation in tai chi. If you’re tense you cannot connect your body together efficiently, nor can you sink your qi; in effect your body is an out of control solar system, an analogue clock with a loose cog, a society undergoing a revolution, or a city’s plumbing system with worn out joints in the pipes. In effect you start fighting yourself, as though you’re trying to chew your own teeth.

Feeling.
Everything has to work together, which is why it’s necessary to feel what’s going on in your body. You don’t have to understand the anatomy and physiology, although that also can help to a certain extent, but feeling what is going on is essential.  You therefore need to be aware of how you’re holding your spine, the position and angle of your pelvis, how your feet are planted, what you’re doing with your neck, your shoulders, knees … and so on.  Nothing is left out of the mix.

The ideal personal commune.
The concept of standing qigong is that you train your body so that it works as a collective. One part doesn’t work harder than any other part. This is like dividing the effort equally amongst all component parts, and the result is that “the whole becomes greater than the sum of the individual parts”. In other words, in this case, the resultant energy of the whole is greater.

You’ve got time to feel.
The advantage of Standing Qigong is that it’s static. You’ve got time to think and feel (although, when they start, most people don’t like this feeling!). The problem with trying to apply this concept to tai chi is that tai chi constantly moves, and you can’t focus on the internal balance of the ever-changing posture shifts so easily. On the positive side though, for many people the constant movement is preferable because they don’t have to focus on the discomfort of their body, as the body is never in one position long enough to experience it!

So what do you do in tai chi?
Ultimately you focus on the movement of your centre, (your core, your Dantien) whilst moving, so that the actions of your torso and limbs come about as a direct result of the movement of your centre, guided by your intention.  This way, your core appears to move very little.  You focus on how your centre is rotating, rolling, and rising & falling, and how those movements are manifested in the movements of the limbs; i.e. the spokes and rim of the wheel are operated entirely by the action of the hub. 

To do this though, you have to know the tai chi moves very well, in fact they have to be almost second nature, which is why you practise over and over and over and …


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