Category Archives: posture

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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Qigong – is it Yoga?

I’m not a yoga teacher, although back in 1978 I did teach yoga for a couple of years.

One of the aspects of both yoga and qigong is to enhance your potential.  If we always move in ways in which we are ‘comfortable’, certain parts of us remain static whilst other parts of us elasticate and ‘grow’, or at least remain more fluid.
Perhaps that’s a bit like only oiling the engine on the car but not bothering to grease the bearings?  If the engine works too well, it might be at the expense of the bearings which can’t take the strain.
Enhancing your potential applies to both qigong and yoga.

Qigong falls into a couple of categories: Static & Mobile.
In the static postures you get into a position and then, whilst maintaining it, you work within it, your aim being ultimately to increase your levels of qi (one of those expressions that means little to most people).  I’ll get to that in a moment…
In these static postures you aim to relax, but this isn’t a soggy-relaxation experience, it’s more dynamic. You are aiming to do more than just empty the body of tension, you are also aiming to add what I can only describe as ‘educated’ tension.

‘Educated tension’.
To give an example of this: Hold out your arm in front of you, the palm facing you as though you’ve wrapped it around someone’s waist (see the right arm in the photo).  Completely relax it in that position.
The first point is that, even though you relaxed it, it didn’t drop; all that happened was that you disengaged the muscles that were unnecessary to keep it there.
Now imagine someone is gently pushing your forearm towards you; imagine that you can feel the push but do nothing with the arm.
Then imagine that someone is attempting to pull your forearm away from you; once again, imagine that you can feel the pull but do nothing with the arm.
Now try doing both the pull and push sensations simultaneously.

Is this a form of almost-relaxation or of almost-tension?
It’s usually referred to as ‘educated force’, although I think that ‘educated relaxation’, or even ‘educated tension’ as above, would serve just as well.
This isn’t something that you will come across in yoga.

Moving Qigong takes you into and out of postures continually.  It aims to stretch and twist the body in unusual ways in order to increase the body’s potential.
It often works with acupuncture channels, fascial stretches, and the lymphatic system; this is also true of static qigong although the latter is less obvious and  direct.
This might be unintentionally similar to yoga (‘unintentionally’ because yoga tends not to refer to acupuncture).

‘Increasing your levels of Qi’.
Factor 1
In order to have better levels of energy, you need to avoid wasting it.
Energy is easily wasted.  Using the plumbing analogy – if the pipes are furred, if the joints leak, if the fluid (whatever it is) leaks on the way to the outlet, your system is compromised.
If the body holds tension or stress, the muscles contract, the bore of the piping is reduced, the pressure increases, the pump has to work harder, etc.

This analogy refers to the blood flow, the lymph flow, the functioning of the nervous system, the ability of the body to breathe, the heart to pump, and the ability of the digestive system to clear toxins… in fact any body system you can think of!
All of the body systems need to work to the best of their ability.  If they don’t, the body has to work harder, which burns more energy, and has to combat the various forms of inflammation that will likely result from the system’s inefficiency.

Factor 2
We live in a world that is powered by energy. It’s a self-propelled, self-regulating, self-regenerating system. It works, although we don’t understand how or even why.
What we can say is that it produces and uses energy; you only have to watch a plant growing against the force of gravity to witness that.
Qigong aims to allow us to gather and harvest more of that energy, so that as mobile plants, we flourish.

The Kidneys & ‘ancestral’ qi.
One other point worth mentioning is Chinese medicine’s view of the functioning of the Kidneys.
Apart from their standard physiological functioning, Chinese medicine see the kidneys as housing what they call your ‘Yuan qi’ (or ‘source qi’), which can be defined as the qi that you get from your ancestors.  This is what a westerner would describe as your ‘constitutional strength’, i.e. your ability to fight illness, as well as your susceptibilities to illnesses passed down through the family line.
Qigong aims to increase and repair your Yuan Qi, although it is openly admitted that to do this is very difficult, and is only possible in a limited way.
This does not apply to Yoga.

Does yoga aim to increase levels of Qi?
In my limited experience – yoga does not aim to increase levels of qi, but 1978 is quite a long way away, and I was quite young at the time. The only other yoga classes I’ve attended since those days haven’t altered my opinion of this either, the classes often being filled by those with an unusually hyper-extensive ability (perhaps I chose the wrong class).  The hyper-extensive practitioner is most definitely not aiming for qi-expansion!
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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

Balance – Walking the Tightrope.

Balance.
“An even distribution of weight enabling someone or something to remain upright and steady”.
Some can, some sometimes can, and some find it almost impossible. Why can some people balance and others not?

According to The Harvard Medical School Guide to Tai Chi, balance problems  rely on four body systems working together: 1) musculoskeletal (muscle strength, flexibility), 2) sensory (eyes, pressure sensors in the skin, muscles, and joints, and the vestibular system in the inner ear), 3) neuromuscular (muscle groups functioning cohesively), and 4) cognitive (fear of e.g. falling, and postural awareness whilst multitasking) .

Generally.
Over 25+ years of teaching tai chi, I have thought a great deal about balance, had numerous discussions with osteopaths, Alexander teachers, dancers (both ballet and contemporary), and yoga teachers, and have had to deal with my own balance issues.
I’ve noticed that some days are definitely better than others, that the body sometimes balances better on one side than on the other – but that this can change, and that being aware of certain postural habits, and really understanding how to correct them, can make a huge difference.

Currently, I think that tension is the main culprit; this could be in the form of muscular inflexibility (on a cellular level) as well as stress, (mental tension and therefore also an inflexibility).
Both of these amount to being ungrounded; the muscular meaning that your body locks up and is unable to settle like silt in a pond, and the mental meaning that your energy is up in the head.  In the first case your energy is locked in the middle of the body, and in the second it’s locked in the top of the body.

Fighting ourselves.
If we were to go along the path of least resistance, I guess we would just be piles of flesh and bones on the ground, and gravity would have won.  In a sense, we fight our natural inclination to be on the floor, (perhaps that’s why going to bed is so nice!); we have definitely “taken the weight off our feet”.

Gravity.
But we don’t collapse on the floor, and therefore the body spends it’s entire upright existence sensing or ‘reading’ gravity.
What this means is that, without being aware of it, the body constantly tries to find the position that requires the least energy to stay upright.  For example, when your body bends forward, the back muscles have to become more active to stop your body from bending forward any further, and therefore more energy is used.  We are permanently fighting gravity, but we look for the path of least resistance.

When ‘reading gravity’ goes wrong.
As we grow older, our muscles and tendons lose flexibility, our nervous system doesn’t function so efficiently (see below), and our ability to adapt to our environment alters.  We might still be able to ‘read’ gravity, but sometimes are unable to adapt fast enough.

8 Factors affecting balance.
Below are 8 factors that I’ve noticed affect balance.  Below that is a brief description of each of those factors.  It’s not necessary to read the lot!  If one of them appeals, it might be the one that’s relevant to you, but then again it might not be; I’m quite sure that I haven’t got all the problems down on paper!

1. Tension in the hips (pelvis, sacroiliac joints, iliofemoral joints).
2. Tension and relaxation in the body generally.
3. Deterioration of the spinal column, particularly in the neck (cervical vertebrae) – common as we age.
4. ‘Over-connection’ between the upper and lower body.
5. Weakness in the leg muscles.
6. Weakness in the muscles supporting the spine (erector spinae).
7. Pelvic instability.
8. Concern about falling causes the qi to rise.

1. Tension in the pelvis, sacroiliac joints, iliofemoral joints.
The flexibility of the spine allows for balance and counter-balance to take place. As both the spine and legs attach to the pelvis, the pelvis  therefore becomes the pivotal point for the vertical body; if the pivot is frozen, balance and counter-balance are compromised.
In addition, when the pelvis locks, it affects the flexibility of both the knees and ankles.

2. Tension and relaxation in the body generally.
Good body tone allows freedom of muscular movement. Stress and tension cause the body to try to ‘hold’ itself in position.
When the muscles are well toned and stretched, when there is elasticity in the tendons and ligaments, the counter-balancing system of the body works efficiently.
Because the body automatically counter-balances itself, when there is tension in one part, another part will adjust.  The classic example of this is that, if you damage your lower back, you’ll often discover that your neck becomes sore a couple of days later… the top and the bottom ‘rearrange’ themselves.

3. Deterioration of the spinal column, particularly in the neck (cervical vertebrae) – common as we age.
Most often due to bad posture for any number of reasons, but nowadays frequently because of the time spent on screens, the cervical vertebrae wear more than the other vertebrae.
As a result, the motor messages from feet to head are compromised resulting in a fractional increase in time when the body tries to adjust itself.

4. Over-connection between the upper and lower body.
This is when the person’s waist no longer functions actively either for horizontal turning (turn your chest to left or right without your hips moving at all), or for flexing (bend down and touch your toes without involving your stomach!).
Therefore from the chest to the pelvis becomes an inflexible mass with head and legs sticking out (the potato man).
I’m not necessarily talking about overweight people; most people have inflexible waists due to lack of exercise.
As a result of this inflexibility, compensations of balance are less subtle, and double compensations – when you have to compensate twice in rapid succession, are impossible.

5. Weakness in the leg muscles.
Because the muscles are weak, the body ‘borrows’ other muscles to do the job that the leg muscles should really be doing.   In the Alexander Technique this is called ‘recruiting’.
In effect this locks the body’s balancing mechanism, rather like rust getting into the one part of an analogue clock’s mechanics and affecting the whole clock.

6. Weakness in the muscles supporting the spine (erector spinae).
The same principle as above.

7. Pelvic instability.
How the pelvis is held affects balance.
In a way this is an add-on to ‘5’ above.  When there is a problem lifting the knee (weak quadriceps and psoas muscles), the person will destabilise the pelvis by lifting it on the same side as the knee that they’re trying to raise.  (I’m not referring to what is often called a ‘pelvic tilt’; I’m referring to a left/right imbalance).
This creates such a major disturbance in the balance of the rest of the body that the body finds it difficult to compensate; it’s almost as though the maths of trying to juggle the balance equation is too much for it.  This is hardly surprising as putting the pelvis out of kilter is upsetting the very core of the balancing unit.

8. Concern about falling causes the qi to rise.
I have noticed, particularly when teaching older people who perhaps have had a fall, that they often spend a lot of energy trying to ‘lift themselves off the ground’, as though they are hoping that lifting their shoulders and chests – almost trying to float – will save their falling.
The result is to make matters worse; in effect they become top heavy.
I know that, from the weight point of view, this is illogical… After all, the person weighs the same whether he/she thinks up or down.
But in fact, if you try to 1) lift someone up who is thinking about the sky, and then 2) lift them up when they’re ‘playing dead’, thinking of their feet, thinking ‘through the floor’, or pretending they’re ‘asleep on their feet’, the difference is obvious.
But the other point is that, when our centre of gravity is lower, we are less likely to fall; you only have to think about that children’s toy – the impossible-to-knock-over wobbly man/woman with a rounded base coming to a smaller rounded head at the top – to know that this is true.

Other reasons for difficulty in balance.
There are other medical reasons for balance problems, such as inner ear problems, vertigo, eye problems, numbness in feet and legs, arthritis, heart and blood circulation problems, stroke, low blood pressure, diseases of the nervous system, and certain medicines (in particular ototoxic drugs that damage the inner ear).

Groups of drugs that can effect the inner ear (ototoxic):
antidepressants
anti-seizure drugs (anticonvulsants)
hypertensive (high blood pressure) drugs
sedatives
tranquilizers
anxiolytics (anti-anxiety drugs)
aminoglycosides (a type of antibiotic)
diuretics
vasodilators
certain analgesics (painkillers)
certain chemotherapeutics (anti-cancer drugs).


Drug groups courtesy of: http://nihseniorhealth.gov/balanceproblems/causesriskfactorsandprevention/01.html

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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

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

Standing Qigong and ‘Balance’

The Position.
There are many positions In which to do Standing Qigong, but I’ll use the one with feet a shoulder’s width apart, knees bent, and hands lifted to opposite the upper chest, as in the picture.

What does ‘balance’ mean in this context?
In this context, balance means the sense of the left and right sides, the front and the back, and the top and bottom sides of your body all working equally together, so that no area is more dominant than any other area.  It is the feeling that a balloon might have (if a balloon were able to feel) both on its skin, as well as internally (equal pressure to all parts of itself).

Feeling the position – the concept.
When you squeeze a balloon, two forces come into play – an inward and an outward force.
1) The pressure that your arms exert inwards, so that you don’t drop the object, and …
2) The pressure inside the object which pushes your arms outwards.
A balance is therefore achieved.  In other words, in Standing Qigong positions, you are being expanded whilst at the same time holding on.

The legs.
Hold the legs as though you have a ball between thighs and knees.
As above, this is a two-way sensation; you feel an outward expansion (as though the ball were pushing your knees apart), but at the same time, because you don’t want to drop the ball, you squeeze inwards.
If you get the idea for the legs, the rest will be easy to follow.

The arms (1).
The arms use the same idea.
The ball is between the elbows/upper arms and the front-sides of the torso (in other words, it’s not exactly the sides, nor is it the front… it’s what you might call the anterior-lateral aspect of the body).  Again, the same principle applies – the ball is pushing your arms/elbows away from your body, but simultaneously you don’t want to drop it.

The arms (2).
Feel as though there’s a ball within the circle of your arms.  It expands your arms, but you don’t want to drop it.

The arms (3).
Feel as though there’s a ball outside the arms and around your back.  Your back and arms expand, but simultaneously compress inwards.

The legs & pelvis.
Your knees are bent; you are sitting on a ball.   The ball is pushing your knees forwards (which lowers the buttocks), yet at the same time you want the buttocks to be lifted by the ball.  This is similar to how it would feel if you were to attempt to push an aerobics ball into e.g. a swimming pool; whilst you push down, the surface tension would be pushing up against the ball.

The fingers.
This is exactly the same principle as above.

Other applications.
You can apply this concept in many other ways:
The same idea between the toes as between the fingers.
Ditto from the backs of hands/outsides of arms to the back.
Ditto feet to head.

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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