Tag Archives: chi kung

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

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The Neck – The Master of Counterbalance.

Your neck controls your future comfort.
It’s never too late to do something about your posture, although it’s probably true to say that the earlier you start, the more comfortable your later years will be.

The ‘Seesaw Law’.
In some respects, your spine works like a seesaw; if you do something to one end, there will be a reaction not only at the other end, but across the entire length of the seesaw.  In other words, if you position your neck incorrectly on your body, you are automatically setting up a series of detrimental chain reactions.

An adult head weighs something in the region of 11-12lbs (5-5½Kgs).
When balanced correctly on your body, the line of gravity passes straight through the middle of the body to the supporting feet.  So, when you incorrectly position it forward of that line, the neck is forced to take extra strain as the head moves further forwards.

The musculature in the body doesn’t like this, and will automatically try to find the most comfortable position.
Therefore, following the Seesaw Law, it will make a number of ‘better-than-doing-nothing’ adjustments; in other words, it sets up a series of counter-balances, the objective being to try to make the situation as comfortable as possible.

With these in place, you might not be 100% comfortable, but at least you can function as long as you don’t do anything extreme with your body.

The 21st Century Person.
One of our main activities which encourages both back & neck problems, and helps us to develop a permanently poor posture is the way that most of us use our mobile phones.  This can easily become a ‘habit’.

A few pictures say it all:

                                   

The ideal phone posture to save your neck.
This photo is one way of demonstrating the best position to hold the mobile phone.  You have to lift the phone high enough to look over the other person’s shoulder, and the body is upright.  (It doesn’t take into account a font that is too small, which makes us tighten the neck, perhaps pulling it forward also).

Unfortunately, one of the downsides of using the phone whilst draped around someone else is that walking becomes slightly impractical…

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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

What do YOU do with your neck?

How is it at the moment?
How do you position your neck?
How does it sit on your body?
How does it control you?
How does it affect your comfort or discomfort levels?

Where does your neck begin and end?
Anatomically your neck is 7 vertebrae long, starting at the skull (under and up inside), and finishing at the slightly more protrusive vertebra C7 (the 7th cervical vertebra) which is at the base of the neck, above shoulder line height.

 

To be honest, I’m not actually very interested in its anatomical length, I’m much more interested in its functional length.
Functionally it finishes around about T3 (i.e. the 3rd thoracic vertebra) which is slightly further down the back, although this can be slightly lower for some people.

So what?
You might think, “So what? How does that make any  difference?”
Functionally, it makes a massive difference, because the place from where you control the movement of your neck alters dramatically, which in turn affects how you position your both your head and your spine.
Amongst other things, this affects your posture, your breathing, and how relaxed you are.

Dropping your head.
Usually when we drop our chins we think of the pivotal or ‘folding’ point as being roughly at shoulder height. As a result, when just balancing the head on the body (without lifting, lowering, or turning it), we feel as though that point of balance is roughly at C7. However, if you balance it from further down, it very much alters how and where you place your head on your body.

Think lower.
If you visualise your neck finishing lower (e.g. T3, further down your back), all of a sudden it starts to straighten, the connection point (between T3 and T4) softens and sinks slightly, and your neck actually moves backwards on its own accord.  In Alexander Technique terms, it would be described as your spine ‘lengthening’.  (AT also refers to this as ‘forward & upwards’ – I think that the ‘forward’ is slightly confusing as it implies pushing your face forward, but what actually happens is that the head rotates on the Atlas (see top diag.) and whilst the forehead moves slightly forward, the chin tucks slightly under).

Potting plants.
Positioning your upper spine correctly is not unlike pushing a stick into soil in order to support a plant (your head, in this case); if you put the stick in shallowly, there’s a good chance that it will lean over with the weight of the plant.  A stick planted deeper will be much more supportive.

Anatomically (briefly).
The reality is that you are not really relaxing your actual spine, … how can you when it’s made of bone?  You are actually softening the tissues on the anterior aspect of the spine – the side nearest your chest, at the back of the lungs, as well as the supporting muscles around the spine in this area.

Another way to think it.
When either sitting or standing, if you imagine that there is a ‘mouth’ on your upper back, and you are very, very gently putting the lips of the mouth together (you need to feel as though this is actually happening), in particular by dropping the upper lip on to the lower lip, you might feel your posture altering as the spine changes position.

And the result is …
When you allow this to happen, your back relaxes and sinks, your chest appears to lift, your shoulders feel as though they are rolling backwards, the collar bones seem to settle back, the upper arms sink into the correct area of the shoulder socket, and your breathing deepens as the ribs find their optimal position.  Additionally your balance is altered for the better, there is a sense of being connected to the ground (gravity can now pass directly through you), and the body is able to move with greater ease.

Addendum for those who can feel this.
As you position your spine, simultaneously soften the inside of the breast bone (sternum), and allow the armpits to deepen.
Why?
If you picture the upper chest (the upper part of the lungs) as being an inverted bowl, by observing only the spine, you are really only dealing with the back of the bowl.  By working on the front and sides of the bowl (inside sternum & inside armpits) you balance the front, back, and sides of the upper chest cavity which roots the neck even better.

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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

You’ve Left Your Hips Behind.

‘Natural’ movement.
We don’t usually think much about the way that we move around in our everyday lives; we just do it. However, when people take up tai chi or qigong, they often start moving very self-consciously, and a movement that they would normally do both smoothly and gracefully becomes clumsy whilst the body posture gets lost completely.

For example, moving the body from a rear foot to a front foot (this could be a push) is one of those things that brings out the differences.

Moving from back foot to front foot.
If you already have one foot ahead of you, you’re sitting on your back foot, and you want to move your weight forwards on to your front foot, all you do is to push your body off the back foot on to the front foot, and… well, that’s it … your body moves forward, still upright, as though you were walking.
Without any hands being involved, the majority of people will move correctly, as though walking with an upright body.

The unintentional re-wire.
But when you start to involve the arms, something in the brain alters, you no longer just move the body forwards, you also start to lean forward, and the body is no longer upright.  The focus is now entirely on the arms, and everything else is forgotten.

How to strain your back.
If you look at someone side-on as they do the movement this way, you’ll see their upper body angled forwards and their hips behaving as though they’ve been left behind.  Instead of pushing from the centre of the body, they have started pushing from the upper body, and their hips will hardly have moved forward at all.

I’m not saying that the body cannot lean, it can; but if the bottom starts to either ‘lift’ or become ‘left behind’, the posture is not only weakened, but is also potentially damaging to the lumbar area.

In the second picture, assuming that the subject of the photo is doing a tai chi posture, you can see that his body is leaning, but more than that, there is also a ‘disconnection’ (for want of a better word) in the shoulders, which are lifted.  To do his push, he has in effect taken his arms out of the shoulder sockets, so now  the strain will be taken by his upper spine.

Pushing in tai chi.
The problem seems to be created by the absence of anything physical to push in a solo tai chi form.  You’re pushing empty air, but you still want to feel as though you’re really pushing something.  If you were really pushing, say, a piece of heavy furniture across a room, or pushing your car, you just wouldn’t do it like that as it would have less power (although picture 1 would possibly disagree with me, where his lumbar spine is under considerable pressure).
Done in that way, with the bottom ‘lifted’, i.e. a sort of reversed pelvic tilt, the push from your back leg into the ground wouldn’t transmit up your leg, through the hip, up your spine, and along your arms.
Instead, having transmitted up your leg, it would reach your hip, and then, because the ‘line’ had been broken due to your sticking your bottom out, it would get stuck in the lumbar area of your spine and would quite likely hurt you.

Pushing a bent stick.
A slightly simplistic way of looking at why this happens is that, if you were to use a straight stick (e.g. a snooker cue) to push an object, the energy of the push is transmitted from the end that you’re holding, straight through to the other end. If you push with a bent stick, the energy of the push arrives at the bend and is then ‘split’.  Depending on the angle of the bend, some of it tries to go to the end of the stick, and some of it attempts to bend the stick further.

So, when moving the body forward in solo tai chi or in qigong, just do what you would normally do when walking, bring your pelvis toward your front foot, and not only the upper body.  Just let the upper body go along for the ride on top of the hips.

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

Pain and Gain – The ‘Comfort Zone’.

Quite regularly, a beginner in tai chi or qigong is put off from continuing classes because he/she is experiencing a bit of discomfort.  This discomfort could be one of two things; 1) a muscle that isn’t used to being used, and/or 2) an existing condition that is being made to think about itself.

pain-1People get used to the way that they feel in their bodies, and the way they feel becomes their definition of ‘comfortable’. Even when in pain, this pain fits within the parameters of how they usually ‘are’, and therefore fits into the ‘comfortable’ definition.
Bizarre in one way, yet completely understandable in another.

It’s very difficult to feel what ‘more comfortable’ would feel like, isn’t it?  I mean, you are who you are at that precise moment, and anything else requires that you step out of that moment, and therefore outside who you are.
So, are you one of those who, when you feel discomfort, choose to stick with the old you, rather than try to change anything?ageing-1

Obviously this doesn’t apply to everyone, in fact it probably doesn’t apply to the majority; most want to stretch their boundaries, but it interests me that there are quite a few, particularly in the over-60s age group, who are reluctant to change.
Odd isn’t it?  I mean your body’s not going to get any better.  If you don’t do something about it, what with the ageing process of joints, muscles, tendons, blood supply, body tissue, metabolic rate, etc., you can guarantee 100% ageing-2that it’s actually going to get worse.
So why not push yourself a little bit to slow the whole process down?  What is there to lose?

The answer to that is … dis-comfort (or ‘not’-comfort).
It can be uncomfortable to push beyond your usual boundaries.  It not only requires effort to produce the feeling of discomfort (which can be unpleasant as it’s out of the comfort-zone), but when you have achieved dis-comfort, it requires the energy to deal with it.

This is often a simple thing like bending your knees to get a slightly lower posture, perhaps when stepping in tai chi or qigong, or when doing a standing qigong posture (which is more demanding as you  feel the discomfort more acutely).

The Fly & The Bay Window, or Relaxation & Perspective

The headache.Headache
I awoke with a headache a few months ago.  Still lying in bed, I tried to relax the area where I could feel the tension stemming from.

… Partial success.

The fly.
A few days later, I noticed a fly in the room which kept on attempting to get through the middle of the three windows in the bay – which was closed.  The windows at the sides were both open, but it was repeatedly attempting to crash dive the closed one; even though a fly has virtually 360 degree vision, it seemed to have tunnel vision.

fly-angles-2Perspective.
It occurred to me that my headache was also a matter of perspective, and like the fly, I wasn’t taking the over-all view, I was focusing too specifically.

Since then, I’ve had a couple of minor wake up headaches, usually coming from my upper back, and each time I’ve tried the ‘perspective relaxation’ technique, for want of a better name.fly-angles-1

What I should have done.
I put myself into the position of what the fly should have done to achieve its intention.  This was like standing outside yourself, and, with that overview, I was then able to relax a much wider area than just the specific point of pain.
This noticeably reduced the discomfort, as though, by releasing the periphery of the pain, it reduced the core.

Stand outside yourself.
This perspective is like standing 1 or 2 feet outside yourself.  It doesn’t  work if you try to feel and judge the results at the same time.  You need to ‘get outside yourself’, and attempting simultaneously to feel the results only brings you back inside yourself to the place where you experience the discomfort.

Taiji, Qigong, and The Alexander Technique.
If you’ve tried Alexander Technique lessons, you will know about taking in the whole picture as this is the basis of lengthening and widening, and fundamental to the concept of release, or ‘not holding on’.
This ‘openness’ is also fundamental to the movement of energy in tai chi and qigong.

Widening your perspective so that you see your body moving as a whole, and relaxation will ensure that your tai chi & qigong movements, instead of feeling clumsy, off-balance and heavy, will feel loose, coordinated, and flowing.

For details of current classes click here.

Qigong… Why bother?

In the majority of my classes I teach some qigong as a warm-up.
I do this for a number of reasons:-

  • to introduce the various different types of movement (expanding the palate),
  • to loosen the joints (flexibility),
  • to give people some understanding of their internal organs (if only to locate where they are), and
  • to stretch people both metaphorically and physically in ways that they probably don’t usually stretch.

When used as a warm-up, you can’t really go much beyond that.

Qigong isn’t as popular as tai chi at the moment, but it’s starting to go that way.  Tai chi has had plenty of press over the last couple of years to the extent that I have found that more and more doctors and specialists are recommending that their patients take it up.  This is no longer only among the older age groups, it’s spreading to younger age groups, and doctors now appear to be recommending not only tai chi but also qigong.

Why do qigong?
You can get to the same place by doing tai chi alone, but it just takes longer.
You could say that there is qigong in tai chi, but there isn’t necessarily tai chi in qigong.

153b Man exercisingQigong works on the core of what you are trying to do in tai chi.  Some people would say that qigong is easier than tai chi, and in some ways that’s true – often there is less movement involved (although that does depend on the type of qigong you’re doing).

Because there can be less outwardly-obvious movement, qigong works more consciously and immediately on the use of the core (e.g. the lower ‘dantian’, but this could be any of the ‘dantians’), and the spine.
In the case of the lower dantian, movement is initiated here, and all outward movement (the extremities… arms and legs) are a manifestation of that.

This is true for tai chi also, but when people do tai chi, they become involved with where the various limbs are going… ‘left hand up, right hand down’, ‘right foot is turning inwards by 45 degrees, whilst the left elbow is sinking’, or ‘the weight shifting from right foot to left foot and back to right foot…’, and so on.
This is all fine – after all, you’re trying to learn the shape of a set of movements.  Unfortunately and inevitably, it’s very ‘external’, the outside movements are distracting – catching the eye more than the internal movements which are far less obvious, but ultimately far more important.

So in Qigong, we predominantly focus on what’s going on inside, right from the start, and this is the real reason that qigong is taught in a tai chi class… the internal movement should educate the external movement.

Why qigong without tai chi?
When you do qigong as more than just a warm-up, you can go into it in a little more depth. Some of the reasons for learning qigong on its own are:-

  • so that people can experience how the combination of stretch, together with both twisting the sinews, and with breathing, can have a huge impact on both one’s mobility,
  • to increase energy,
  • to improve mental health (relieve stress),
  • to improve circulation,
  • to show how every movement comes from the centre, so that every action, however small, involves (and unifies) the entire body,
  • to feel the concept of ‘Peng’, and how to balance the body,
  • to explain the Eastern concept of medicine and health, how TCM (Traditional Chinese Medicine) has a different perspective on health to the West, and how this more holistic approach operates in terms of the interconnection and interdependence of the organs in the body, and
  • to explain something about acupuncture points.

Energy
I mentioned the words ‘increase energy’ above.  I think that this applies to all types of qigong, but particularly to Zhan Zhuang Qigong – static qigong, sometimes known as Standing Pole, or Standing like a Tree.
155b Man exercisingThis is perhaps the most demanding type of qigong that I’ve come across, not only physically but mentally.  It requires that you position the body with bent knees and raised arms (not necessarily very high) and simply hold that posture (see the photos above).  Whilst in this posture (and many other similar postures), you relax the body.
When relaxation occurs, it is as though ‘pockets’ of energy, previously trapped, are released, as though the pipelines of the energy plumbing system suddenly become unblocked.
When this happens, it’s as though the energy release is self-perpetuating; it doesn’t simply stop once the system has become balanced, it continues to increase.

Whilst practising this exercise, the mind comes up with the most astonishing number of reasons to stop doing the exercise – too many other things to do, a slight itch that needs scratching, perhaps going for a walk might be better exercise, a remarkable desire to do some cleaning…. anything!
The exercise is starting to sort out the nervous system; it feels very uncomfortable, and the mind will try anything to get out of it.
Click here for further information about ‘Standing Qigong’ (Zhan Zhuang), and other qigong exercises for the organs.

And finally…
It also has an effect on one’s longevity… but finding out about that can be a bit of a wait!


James Drewe runs Qigong classes in both London & Kent.
For details click here, or go to http://www.taiji.co.uk/#!classes/c1jxp