Tag Archives: posture

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!

__________________________________________________________________

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

Advertisements

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

 

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

‘Enabling’ Movement

The art of effortless movement.
If you want to take a step forwards, it’s impossible to move efficiently if you still have weight on one foot, even a minute percentage.
This is like driving off in a speed boat whilst still anchored.

To move effortlessly, you have to observe not only how you shift your weight from one foot to the other, but also how you use your muscles.  Are you relaxing all those muscles that are unnecessary for the job, or are you holding on to some because, either you simply haven’t noticed that they’re tight, or they’ve been tight for so long that you just don’t feel them anymore?
Is your body well aligned?  Are you bending to step? Are you looking at the floor?  Have you lifted your shoulders to step?  Have you tightened your neck?

Stepping forwards, backwards, or sideways.
Whichever direction you want to step, the main question is, how do you do it with ease?
“With ease” means that your balance is perfect, which in turn means that you have complete confidence in it, and that it is done with relaxation.
We’re not talking about using body momentum here; yes, it’s possible to ‘throw yourself through a movement’ and as a result not notice it – a kind of simultaneous ‘in’ and ‘out of’ control, but the real skill is to do it very slowly whilst feeling comfortable (no effort, no tension) throughout.

The 100% rule.
To move one foot you must place the weight on the other foot.  Of course it’s obvious, but most people don’t do this.  Beginners (and some more advanced) in tai chi and qigong fall from one foot to another, using momentum to step; this might be okay when you’re walking but isn’t so good when you require control in, for example, a martial art – although I’m aware that not everyone is interested in this aspect.

Stepping with awareness.
Only by shifting 100% of your weight on to one side of your body can you free up the other side of the body.  By doing so, you ‘enable movement’, in other words, you allow movement to take place because the other side of your body is free to move.  This is also known as ‘full and empty’.

Next you have to step with the free leg, but if you just stick it out ahead of you, the heel won’t touch the floor.  However, by bending the knee of the leg on which you’re standing, the heel will now touch.
Only when the heel has touched the floor should you start to move the spine forwards (or sideways or backwards)… in other words, only then do you shift your weight to the other foot.

If you want the step to be bigger, then you have some options:

  1. Either you’ll need to bend the supporting knee more. (Don’t try to increase the length of the step by ‘launching’ yourself into the step; when you do that, you are briefly falling in space before the foot lands on the floor).
  2. Turn your hip; i.e. If you’re stepping with the left foot, then turn your hip to the right.
  3. A combination of the above two points.

And a neater version…
That’s all pretty messy when you do it in stages like that, so you need to try it simultaneously:
Transfer the weight on to one leg, whilst simultaneously turning and sinking the body and extending the other foot.  The extended foot has no pressure on it in this exercise.  Only then do you move the weight on to the foot that you’ve extended.

The art of movement with massive effort.
When described, ‘The art of effortless movement’ sounds like quite the opposite, but in fact it’s very close to the way that a cat, or tiger creeps up to its prey.

Details of Tai chi and Qigong classes with James Drewe here.

Has your Balloon Got a One-Sided Leak?

When it feels right.
Sometimes when you move in tai chi or qigong you just know you’ve got it right. You don’t need anyone to tell you, you instinctively know that it worked.  It felt easy, light, balanced, friction-less, and you were completely ‘in tune’ with yourself. The movement felt free.
Typically, you then try to repeat it and can’t quite capture that same sense of ease. Irritating!  But you know it’s possible.
What you experienced was both you and your body moving as one. Just for a moment you let go; your body was in perfect balance, and mind and body were both connected and perfectly balanced.
With experience this feeling can occur more frequently.

How do you encourage it?
To feel balanced, the body constantly needs to behave like a balloon.
A ball (a globe, a balloon, a sphere, the planet we live on) is always in balance; the pressure inside is equal on all parts of the inner surface.  A ball can never fall over, but were you to cut it in half (e.g. a melon), the halves would fall over. Your body needs to feel as stable as the undivided ball!

The body has these extraneous limbs that flap about, and which are largely (though not entirely) responsible for unbalancing the situation. So, for example, for ease of movement in tai chi, when moving an arm forwards, in order to keep things in balance, we also need to do something at the back; this could be the other arm, or a leg, or possibly your spine.
The same is true for left and right as well as up and down.

When you manage to accommodate all the criteria – front back, left right, up down – correctly, you know you have got it right without being told … it just feels right … the melon can’t fall over!  But if it’s loaded on one side….

So what’s the title all about?
Simply that, when blowing up a balloon, the rubber expands equally across its surface; i.e. the pressure is equal (assuming that the rubber isn’t weaker in some places).
Your body needs to do something similar, but, rather than a physical expansion (although this could also happen), it has a feeling of ‘protection’ without tension.
If the balloon is too rigid, it is unable to expand.  So in the case of the body, muscular force (rigidity) cannot be the answer. Your body needs to behave like your lungs; on breathing in, the tissues of the lungs flex and an equal expansion takes place within.
This is known as Peng, sometimes described as ‘educated force’, and to feel it you don’t even have to move a millimetre.

If your body were a castle, you would defend all sides of it equally and wouldn’t leave any gaps for the opposition to sneak in.
So when moving in tai chi and qigong, no part of you should be ignored; the movement of one part of you (arm, leg, shoulder, back, chest, knee, etc.) should be reflected across the body; a balance needs to be maintained.

Details of Tai chi and Qigong classes with James Drewe here.

Making a Connection in Taiji & Qigong – Sinking Qi

When you first begin tai chi and qigong, you spend most of your time trying to remember the positions of arms and legs in the various postures, and then which posture follows the previous one.
Gradually you begin to know a repertoire of postures, one following another; in other words – the tai chi ‘form’, or a qigong ‘set’ of exercises.

yang-cheng-fuAt first this ends up as though you are physically reproducing a series of photographs; you move the body into the position of one photo, then another, until you’ve got to the end.
You’ve now learnt the shape of the form – the equivalent of a musician learning which note follows which, but without any great fluency, interpretation, or subtlety.

Then there’s all that talk about ‘flow’… ‘flowing’ from one position to another. How do you do it?  How do you smoothly transition between one movement and another?
This could be referred to as the ‘connection’.

Connecting the moves.
Connection is relaxation and continuation.  It is understanding what the energy of a movement is doing and how to convert it into something new.

In fact, we are continuously using this skill in many varied situations.

  • If friends are upset, we listen to them so as to help them convert their discomfort and see them through the problem.
  • If you’re driving your car around a 90 degree bend, you ease off on the corner in order to make the transition.
  • If you want to jump on a bus that’s passing you, you run alongside the bus before jumping on, rather than grabbing the handrail as it passes.

What takes place in all instances is a ‘listening’ to the first action in order to change it into the second action.  By doing so, you blend one action into another.

In taiji and qigong …
stance-bowstance-emptystance-bow

Let’s say you are starting in a left or right Bow stance (one leg ahead of the other, with the weight on the front leg – graphic 1, above); you are going to sit back on to your back leg (graphic 2), and then go forwards again into the same Bow stance that you started in (graphic 3).  You can ignore the hand positions.
Having sat back (graphic 2), the energy which has been going backwards needs to reverse, but without going directly forwards along the same ‘line’ that you sat back on.  If you do this, there will, in effect, be a ‘break’ in the movement, i.e. at the exact point where you finish sitting back prior to going forward again.  Trying to do that is like reaching your 90 degree bend in the road and attempting to do an abrupt right angle turn, i.e. missing out the curve of the bend.  The car would roll over.

  • As you start to sit backwards, the back knee gradually bends.  Be stance-bow-with-arrowaware that the direction of ‘flow’ is backwards (in this case), and that movement mustn’t stop – although it might change direction.  You are gradually tilting your pelvis (draw in your abdomen).
  • As you get near to the end of sitting back, think of relaxing the leg you’ve sat back on; you are actually relaxing the hip joint, but it’s easier to think of relaxing the leg.  (This is the right leg in graphic 2). Your pelvis is continuously tilting and ‘tucking under’.stance-empty-with-arrow
  • Soften your shoulders, elbows, (and hips) so that the ‘backwards’ energy/movement drops.
  • Make sure that you are breathing either in or out, it doesn’t matter which.  When you hold your breath the body can only partially relax; apart from anything else, the muscles don’t get the oxygen they need to stay elastic.
  • As you begin to reach the maximum amount that your bent rear knee can comfortably support you, your pelvis has tilted to its full amount.  Then begin to move forwards again.

What is now happening is that the body/centre is no longer moving backwards and forwards along the same horizontal line, it is now creating a circle.

Testing Postures in Taiji & Qigong – Making Sure the World is Round (Peng Energy)

Balancing the body
When performing tai chi and qigong, you need to organise your body so that it feels as though all aspects of the body (i.e. left/right, front/back, and up/down) are supported; in other words the left is supported by the right, the front by the back, the up by the down, etc..
Because of this, the body therefore has 100% awareness of all angles, and all directions, all the time.

This is the same idea as an architect designing a building that will withstand the elements from any direction.  In order that the building stays standing, it must have a solid foundation, and the proportions must be self-balancing.
A further example is the method of construction of a stone arch, where the pressure of the stones on one side of the arch needs to equal the pressure on the other sidSphere 2 (radius) for WordPresse.

Peng energy
In taiji, you need to have this same idea of balance in the body.  In other words if someone were to gently push, or pull you from any angle when you were in a tai chi posture, you would feel as though you were stable and able to withstand the push or pull (within reason).
This is ‘Peng’ energy – a feeling of being inside a balloon, and when ‘testing a posture’ is what you are aiming to generate.

As an example of this, when you are doing a double-handed push, moving from an Empty stance with your weight starting on the rear leg to a Bow stance with your weight finishing on the front foot:

  • Qi in the back: If you do the movement described above with no qi in your back, anyone standing in front of you, who catches hold of your wrists, would easily be able to pull you forwards.
    In this instance your world isn’t round – in Chinese terms, there is no qi in the back.  The upper spine is, in effect, collapsing; the world is round at the front (qi pushing forward), but you are weak at the back (no qi, no feeling of expansion in the same way that there is at the front).
  • Testing the legs: If you were again using the same pushing movement, and if a partner were then to stand beside you and push your front or back knee sideways (e.g. inwards), you should feel stable; both knees would have a very slight sensation (certainly without making it obvious) of expanding outwards.  It wouldn’t be enough to only have one knee expanding, because then again your world wouldn’t be round.
  • Qi up and down: If your partner were to push down on the top of your head, you should be able to feel yourself pushing from the floor (i.e. downwards), up through the crown; yet again, qi in both directions.

The function of 2-person taiji
This concept should be applied not only to taiji but also to qigong.  It is precisely the reason why solo tai chi is sometimes not enough to allow you to understand and feel the structure of a posture; occasionally we need a little help.
This is where 2-person exercises and forms come in; you need someone else to act as a ‘gauge’ so that you can feel your own vulnerability.

Sphere (radius) for WordPress Becoming 3-dimensional
Because of its shape, a sphere is self-supporting; the pressure from its core to anywhere on its circumference is equal.  The world might not be a perfect sphere (apparently it’s an oblate spheroid), but it’s certainly round, and when doing tai chi and qigong we should feel as though our body, acting from its core, behaves in the same way.