Tag Archives: grounding

The Breathing of Movement in Tai Chi & Qigong.

Walking & ‘Open/Close’.
If you picture your body as a mobile vertical line, what allows you to be mobile is your ability to split that line at the base – in other words, you have legs.
You can move a leg forwards or backwards thereby temporarily fraying the vertical line from the pelvis downwards.
If you stay as a vertical line you are static, and if you stay as a frayed line you are static; your ability for movement is caused by your alternating the two options.
There aren’t any other possibilities apart from hopping up and down on the spot.
So when mobile, you constantly change between a closed and an open position – as you push off one leg, leaving it behind, you advance with the other leg, before again bringing the legs back together prior to repeating the whole event.
Of course, it doesn’t feel that way; we don’t really notice when the legs come back together again. It feels as though our legs are constantly split in the process of walking, perhaps because the weight is only on one foot as the advancing rear leg moves forwards with the intention of taking a further step.
The process is therefore a constant expansion away from the vertical axis, and contraction towards the vertical axis, which is the basis of both tai chi and qigong.

The arms when walking & ‘Open/Close’.
The arms do the same thing; they swing forwards and backwards as you walk.  Usually this is unconscious although it obviously doesn’t have to be.  They expand away from the vertical line before coming back to it only to move again in the opposite direction.

Opposite shoulder turns to opposite hip (‘Open/Close’).
If you step forward with your left foot, as you put your weight on to it (prior to stepping through with the other foot), your centre-line (sternum to navel) will turn towards that left foot
•  1) because you are pushing off the rear right foot, which therefore turns your hip to the left,
•  2) because the turn to the left stabilises the vertical line over the weighted foot, and
•  3) because the right leg which (hopefully) is attached to the right hip, which is turning, will be brought forwards for the next step.
As a result of the turn of the body to the left, the waist will also turn with shoulders naturally following, the arms therefore following the shoulders.
In other words, the arms do exactly the same as the legs (but in opposition).  Both the arms and legs return equally to the vertical axis before starting again with the opposite limb.

Experiencing the body turn.
To feel this movement of arms and body clearly, you only need to put on a heavy rucksack and walk.  The rucksack accentuates the body movement, and you will feel it swinging from side to side with the turn of the body; the body turn towards the advancing leg therefore becomes very obvious.  It’s this twisting of the body inwards as the pressure moves on to the advancing foot that is the body seeking the vertical line.

Compared to …
As a further walking experiment, try walking without turning the hips or shoulders at all.  All the movement is then coming from the legs; you can walk quite fast, but not as fast as when using the body correctly – mainly because your steps become much shorter.  When you start to watch people walking, you can see that a lot of people move that way, particularly those with no flexibility in the waist.

How does this relate to tai chi and qigong?
There’s a reluctance to move the body when people do tai chi and qigong.  All that arm and leg movement looks as though the limb movements are the main point.  In reality, in tai chi and qigong, all movement is governed by the way that you use your torso; the arms move because the torso moves, your balance is maintained because you use the torso … it’s all there in the everyday action of walking.
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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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Qigong – Why all the Stretching & Twisting?

Leaving aside ‘Standing’ qigong (aka Zhan Zhuang, Standing Pole, Standing Like a Tree , etc.), there are many types of Qigong which are not unlike very short and repetitive Tai Chi Forms.
These exercises quite simply move the body from a static, usually feet-together position, into a particular posture, and then out if it again, not unlike some yoga exercises.

Professor Zhang Guangde’s qigong ‘sets’.
The type of qigong that I am focusing on for the purpose of this blog is Daoyin Yangsheng Gong, compiled and constructed by Professor Zhang Guangde, whom I’ve had the privilege of working with on a couple of occasions in China.
In this type of qigong, there are sets – usually there are 8 or 9 exercises per set, and some of the sets focus on specific organs in the body.  For example there are sets for the Heart, Lungs, Spleen & Stomach, Kidneys, Liver, as well as sets for Diabetes and many ‘General Health’ sets.
Professor Zhang is a TCM practitioner and all of his qigong sets of exercises are based around the principles of Traditional Chinese Medicine.

Digestive system qigong.
For example, the set of exercises for the Spleen and Stomach work not only on the spleen and stomach acupuncture meridians but, based on 5 Elements theory, also work on other organs, in particular the Heart and the Lungs.
This isn’t too surprising really, because the organs that pair with the Heart and the Lungs are the Small Intestines and Large Intestines, both of which are part of the digestive system.

The purpose of Daoyin YangSheng Gong.
Because the exercises are based on TCM, they are a wholistic approach to health.  Using the example of the Stomach/Spleen set,  the movements are in fact about balancing all the organs of the body so that they wor
k as a harmonious whole, but with an emphasis on the Digestive system.  One way in which this idea is put into practise is by making use of the theory of 5 Elements  (wood, fire, earth, metal, water) which explains how one organ directly affects or influences another.

How do the exercises work?
By means of twisting, stretching, pulling, pressing, and even hitting the body on specific acupuncture points, energy is moved and redistributed in the body.

A brief intro to ‘5 Element theory’.
To give a brief example using the Spleen/Stomach again, in 5 Elements theory these two organs take the role of ‘Earth’.   The order of the 5 Elements is Wood, Fire, Earth, Metal, Water.  ‘Earth’ lies between ‘Fire’ & ‘Metal’.  ‘Fire’ refers to the functional activity of the Heart and ‘Metal’ to the Lungs.  It is therefore said that ‘Fire’ (Heart/Small Intestine) is the ‘mother’ of ‘Earth’ (Stomach/Spleen), and ‘Metal’ (Lungs/Large Intestine) is the ‘son’ of ‘Earth’.
The logic of all this, which at the end of the day is only a way of explaining and remembering things, is that an over-bearing, over-controlling mother (in this case the Heart) will sap the energy of the child – Stomach/Spleen (taking away the child’s ability to make decisions etc.).  An over-bearing, demanding child (in this case Lungs), will therefore sap it’s mother’s (Stomach/Spleen) strength.

In practical terms.
So, if your Digestive system is weak, it could be because the Heart (mother) is too active, but could also be because the Lungs (son) are too active.  On the other hand, if your Digestive system is too active, it could be because either or both of the Elements on either side are too weak!
This is simplistic (you can see from the diagram that there are other aspects involved), but it demonstrates one use of 5 Elements theory which at root is only a functional model, the aim of which is to understand the energetics of the organs in the body.

Why do qigong?
Apart from the TCM reasons above which are about making the organs work together harmoniously – rather like servicing the engine of your car, Qigong is also about enhancing your body’s potential and ability, as well as being about repairing damage, not only within the organs, but also within the skeletal structure.

And the twisting & stretching?
If you have a wet towel and want to squeeze the water out of it, you roll it up and then twist it.
When you use the same concept with your limbs or body, you achieve exactly the same thing; you move the fluids within the body by compressing the tissues.  Simultaneously, the twisting expands and lengthens the tissues, veins, nerve fibres, lymphatic connections, muscles, tendons, ligaments, and fascia.
You move the blood and lymph, shunting toxins down the pipelines to be squeezed from the body, whilst at the same time, combined with conscious breathing which supplies fresh oxygen to your blood, the renewed blood fills those spaces created by the removal of the toxins.  In TCM, blood and Qi work closely together; it’s not for nothing that we refer to this substance as your ‘life blood’.

It’s not the key to the universe, but then again, if everything is a microcosm, maybe it is!  So keep doing lots of Qigong!
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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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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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Song 松 & Peng

Following the previous blog, a question was posted about it: “… How does Song relate to the other thing which is said regularly, that there should be ‘Peng’ in every movement? I take that to mean that Peng should be present particularly at the conclusion of every movement, and not as tension but perhaps as extension?

Peng is possible because, although you soften the white muscle tissue (the bulk of the muscle), you don’t exactly relax the fascia, or connective tissue, you extend/stretch it, treating it like an overall flexible/stretchy body ‘stocking’.
Think of your limbs like an audio cable – there’s the core(s) of the cable, which may be any number of wires encased in different coloured plastic, and there’s an outer shield. They are all wires, but the wires on the outer shield are often meshed and can be stretched or compressed, whilst the inner wires are usually long strands without the same flexibility because they are encased in plastic, and are not usually meshed.
For the purpose of the analogy, the cable is a limb; the cores of the cable are your bulk white muscles; the shield is the stretchy, flexible fascia.

Feeling it.
If you lift your arm in front of you as you read this, curving it so that the palm faces you at approximately chest or shoulder height, and relaxing all the muscles whilst still holding the arm in position, you are halfway there. Next you feel as though the back of the forearm is gently expanding away from you, but without involving any muscles; it’s as though the gaps between the joints have expanded, not because you have stretched them (which would involve muscles), but because they have loosened at the joints.  The arm should feel heavy.

‘Unbendable Arm’.
The Aikido exercise, the ‘unbendable arm’, demonstrates this concept perfectly.
If you’re not familiar with it, a brief description of it is that you place your wrist on a partner’s shoulder, and he gradually increases the pressure of his downward push on your elbow joint.
The more you tense your muscles, the harder work it becomes, but the more that you relax and loosen whilst simultaneously gently extending your arm, the harder it is for the person pushing downwards.  Your arm will flex slightly, but it is more like a solid rubber tube bending under pressure than a stick snapping.  A very interesting exercise.

Stretched (but not) & heavy.
The trouble is that people find it very difficult to stop using the white muscle tissue; it feels like a contradiction to relax, sink, loosen, and yet simultaneously lengthen.
It’s probably easiest to work on Song first and then add Peng, rather than the other way around, and this is where Pushing Hands or any two-person exercise comes into its own. It’s very helpful to have someone else to gently and sensitively test you by providing a small amount of resistance.

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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