Tag Archives: taijiquan

Tucking Under… Don’t FORCE it.

The mechanics.
When you sit down on to a chair, you automatically, and without forcing it, do a pelvic tilt.  If you don’t, you run the slight risk of hurting your spine.
The same thing should be true in tai chi and qigong when you move your weight from the front leg to the rear leg of a Bow stance; you need to do a pelvic tilt (see previous blog).

Forcing it.
Without repeating the previous blog, I’ve noticed that quite a few people force the pelvis under rather than allowing it to roll under by releasing the back and the neck.  If you don’t release the muscles in the back, you’re just creating further tension and the movement won’t function as effectively if someone were to push or pull you at the same time.
This relates to the question that people sometimes ask – How do you relax the gluteus muscles in the buttocks at same time as tucking under?

Stretching or releasing?
If you force the pelvic tilt, you are deliberately trying to stretch the lower back muscles by contracting the abdominal muscles.  Forcing it means that the movement is coming from only one place, and the back isn’t joining in the game – or only slightly. 
If you force the pelvis under, the neck doesn’t release, and the tension within the pelvis may even cause the chin to lift because the entire back, including the back of the neck, contracts.
In fact, to go a stage further, when tucking the pelvis under, your neck should release at precisely the same moment.

Feeeeeel……
When you release the back, as opposed to ‘forcing’ it, the sensation of release occurs throughout the entire back – the waist, the ribcage (sides and back), the armpits, the shoulder blades, the neck, and even in the back of the head and up to the crown of the head.  Your back should feel like a compressed spring releasing.
Should you release the neck or the back first?  Both; it’s all one and the same.

How does the front of the body behave?
When you release the back, the muscles at the front feel as though they are being drawn upwards and inwards, rather than tensed.
What happens is that the back ‘opens’ – not exactly a bowing backwards, more a sensation of the cellular structure undoing and opening, and the front of the body ‘closes’, – a feeling of the front drawing in, compressing.  These events happen simultaneously so that one reinforces the other.
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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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Flapping Around in Tai Chi & Qigong.

Copying movements.
When seeing Tai Chi or Qigong for the first time, it appears that all those graceful movements are the result of moving our limbs into the ‘correct’ position.  So in order to learn those arts, we attempt to emulate the movements as precisely as possible.

The art of precision.
I know this because I spent many years being an exponent of this way of learning as precisely as possible:
Make sure you slip your heel to 45 degrees.
Is your wrist precisely level with your shoulder?
Step forward and push your arms ahead of you.
Are your fingertips level with the tip of your nose?
… and so on; in other words, instructions for the body parts.
On the other hand, if you don’t learn that way, it’s very difficult to learn anything; you need a structure to play around with.

Once upon a time…
In the olden days (whatever they are), the teacher would spend weeks on one move only, refining and polishing it until it was as near perfect as possible.  Nowadays students don’t have the patience, they want a ‘product’, something that they can take home with them.
I don’t have a problem with this, but it means changing the method of teaching.  The superficial is taught first, and then honed.

Approaching the matter.
About 8 years ago, I had a student who, having been with me for several years, one day said to me, “You keep on changing it; you used to tell us to do it this way.”
On paper, this makes it sound as though this particular move had become unrecognisable, which of course it hadn’t, but the focus was different, and a movement that she thought that she’d ‘sorted out’ had now become uncomfortably flexible again.

Change.
However, a number of things had happened since she had first learnt the move:
1) Her tai chi had reached the point where the basic shapes weren’t enough, so she needed more information, and
2) My own understanding had developed and I had different ways of explaining things from additional perspectives.
My student also wanted a finished product that she could bag up and take home, which is exactly how I used to think about tai chi;  I had the “there is only one way to do it and this is the correct way” syndrome.
…She eventually left.

It’s the connection.
It’s the Qi connection  that really counts.
Yes, you might to certain extent be able to be precise about the position of arms and legs, but at the end of the day it’s how you are feeling inside that’s the main thing.
This feeling is an over-all sensation of unity.
It’s as though your body were a medieval castle and you need the infrastructure within the walls to be very efficient.  When it’s working well you are protected on all sides effectively.
This has nothing to do with your being tense or hard, more a feeling that the supply lines between all the walls are working smoothly and to maximum efficiency.  (In Tai Chi this includes above you and below you also).

When one part moves…
My rather clumsy castle analogy comes down to the fact that, gradually you become more and more aware of how your body is knitting itself together during the movements.  The result of this is that you’ve never really finished learning tai chi or qigong because there are always new discoveries to be made.
This comes down to the paraphrased saying that “when one part (of you) moves, every part moves”.  Every part knows what the other part is doing; nothing is hanging around waiting.  When something happens in one part of the body, it is reflected in all other parts.  This is the 8 energies and the Principles in practice
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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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Pulling up Your Undercarriage.

The perineum.
Between the thighs, approximately midway between the genitals and the anus, is the midpoint of the muscles that can be used to help solve a wide variety of health issues.
This is the centre of your pelvic floor, and is important in helping prostate and incontinence problems, as well as problems with some types of hernia and prolapse, and even haemorrhoids.

Feeling it.
If you are unsure where it is, it’s the same muscle you use when trying to stop urination in mid-flow, as well as the one that women practise using both pre- and then postnatally to help the recovery of the pelvic floor.

Anatomical location
The muscle is connected from the front of the pelvis (symphysis pubis) to the tip of the spine and sacrum, and sideways to the lower outside borders of the pelvis (see diagram) – the sitting bones. This is a little basic, but is good enough for our purposes.

The pelvic floor’s function.
It’s function is to hold the bowel, digestive, and reproductive organs in position (intestines, womb, uterus, bladder).  Without it, gravity would allow those organs to drop between the thighs.   It’s the bottom of the shopping bag, and needs to be strong.  It’s important in controlling the bladder and bowels, as well as helping with sexual function and fertility.  It is also important in the relationship between the spine and the pelvis, and when used correctly, can help with back & pelvic pain.  There is also a relationship between correct pelvic floor use and breathing.

Ageing.
We’re all getting older, and incontinence can be a problem for both men and women.   Having good pelvic floor muscle tone can stop that problem by helping with sphincter control, but you have to practise.

But you can also damage the pelvic floor….
Pregnancy and childbirth for women
Straining on the toilet
Chronic coughing
Heavy lifting
High impact exercise
Obesity

A couple of points:
Don’t pull up the undercarriage without breathing, preferably abdominally.
Avoid gripping the gluteal muscles (muscles in the buttocks).

How does this relate to Tai Chi & Qigong?
This group of muscles is constantly used when doing both tai chi & qigong, and closely connected to the pelvic tilt (see previous blog).   When you tilt your pelvis, you simultaneously need to lift the pelvic floor.
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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: (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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Stress, Tai Chi, & Qigong

A brief ‘whinge’.
Maybe it’s only because I’m older now (or having an off day), but life appears to be more stressful these days, particularly in a city.  Pollution, noise, the constant advertising which vies for attention with vibrant colours and incessantmovement, the pressure to engage in the
economics of the society (buy, buy, buy), the permanently ‘in contact’life we lead, and even the lack of real darkness, make me realise that these continuous stresses are one (although not all) of the reasons that Tai Chi and Qigong have so strong an appeal to me.

The ‘Quiet Place’.
When doing Tai Chi or Qigong, I can return to myself; it’s like finding the quiet place, where the outside world ceases its demands, and the focus turns inward.
All those movements are designed to help you find the middle place; every time one part of you moves in one direction, another part of you counterbalances in one way or another; so your centre is never lost.  You’re playing an internal balancing game.
One of the best bits is that you know when you’ve got it right – movement just feels easy, light, balanced, settled, natural (a particularly appropriate word in this context), calm and peaceful.  You feel whole.

Your own solar system.
Add this to the rhythm of the movements, as though the body is breathing not only through the physical construction of the Form (in this case the expansion and contraction of the individual movements), but also in the way that those same movements are performed (Open/Close, the use of the 8 Energies, 5 Directions, etc.), and the system is perfect.  You are balancing your own solar system.

Cut down on your cortisol.
Both Tai Chi and Qigong help the lymphatic system function more efficiently; they quite literally ‘pump’ it.
The lymphatic tissue both transports nutrients through the body, and helps to wash the rubbish out; in the same way that the veins and arteries move the blood around the body, the lymphatic system moves the body’s water around.
When we are stressed, the balancing game between the ‘stress hormone’ – cortisol, (there’s an increase in production), and the lymphatic system, notches up a gear, and if we are stressed for long periods of time (chronic), the lymphatic system can stop doing its job.
As a result of this, our stress levels increase (Catch-22), and we start to collect the rubbish (toxins) in the body, which stresses us even further (another Catch-22), and as the lymphatic system works in close collaboration with the immune system (yet another balancing act), your immunity is compromised, and of course the body has to get ill in order to give itself a break from the stress.  Neat!

Initially, Qigong might be easier.
Of course, the ability to de-stress using Tai Chi assumes, at least initially, that you’re not trying to remember the next move, which is where Qigong steps in.If you’re doing some of the more mobile, repetitive Qigongs, you can sometimes reach that ‘quiet place’ more easily, because the next move is merely a repetition of the previous move, and because of this, you can adopt a more meditative approach more quickly.
If you’re doing Standing Qigong (Zhan Zhuang), there’s no external movement, all the balancing takes place inside you.  You could argue that this is stressful in a different way in that it can be physically demanding, and also because your mind won’t stop hopping around, but this does very much depend upon the individual.
In this respect, qigong is a great way to start learning Tai Chi; it’s certainly easier from a ‘learning movement’ point of view, and yet will teach you the fundamentals of Tai Chi.

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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

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