26 Standing at MIT tonight!

There were 26 standing with us tonight at MIT Qigong!

Warm up

10m Gathering Qi

10m Left Shi Li

10m Right Shi Li

20m Low Post

5m Leg Qi 

Seal/Wash

Qi Magazine: Walk this Way

By Julian Wilde
From Qi Magazine - Issue 90
Winter 2009

Among the many aspects of the wonderful Taijiquan of Chen Village that I noticed was the emphasis on vertical alignment. From the youngsters who practised every afternoon, through the teenagers who were training on the edges of the central courtyard most of the day, to the older guys who popped in a few times to go through their routines, everyone was very careful to keep upright, to keep the spine vertical as much as possible. Generally, their posture was superb. Though rooted and steady, the straightness of their posture made their stepping look very light and precise. I could have spent hours watching and making notes!

The vertical alignment of head, hip and heel is quite important in Taiji but there are times in our practice when we inadvertently let the posture slip. When we do, we lose Peng, ground connection, and we distort the body, thereby robbing it of maximum efficiency. One of the most usual times we sacrifice posture is when we step. If our legs aren’t strong enough, if we can’t relax and sink enough, we unconsciously lean the body, forwards, backwards or to the side when we extend the leg. You can check this for yourself with a variation on the Chen walk.

The Chen Walk is an exercise we use as part of the warm-up in all Taiji classes. It’s simple but such a versatile sequence that I feel it deserves a little more attention. Basically it consists of crossing the arms in front of the Dantian, sliding the heel diagonally forward, and then transferring the weight over. While we’re transferring the weight, we turn on the forward heel and then pick up the back foot. Also, as the weight transfers forward we let the arms “swim” open. Simple. But here are three ways to use the same exercise. No doubt you can think of others.

Firstly, working on the afore mentioned vertical alignment: - stand on your left leg, the toes of the right foot resting on the floor. You can keep your arms by your side or behind your back, it doesn’t matter. Sink the body as much as possible and extend the leg, heel first, to the side as if preparing to step. Feel any tension resulting from this movement and get a friend to check your posture to see if you’re leaning slightly. Adjust accordingly, which usually means coming up a bit or taking a slightly shorter step.

Shift the weight to the right leg, turning the toes of the right foot out as you transfer. Before you pick up the left foot, check your posture again. It‘s common to lean forward slightly to get the weight fully over, but this means again that your step was too wide for your ability. Now try and pick the left foot up cleanly. If you have to drag it a bit, your step was too wide for you or you’re not able to sink enough for the movement to be clean. Now try the whole sequence on the other side and see what happens. Often one side is stiffer than the other.

We tried this one in class, being really careful to lift the crown of the head, which automatically tucks the chin in slightly, and trying to lengthen through the whole spine. Everyone was reminded to try to put this into their 19 step form and were surprised how different it felt!

We can use the Chen walk to exercise other aspects of our Taiji. For instance, we can train diagonal energy by making sure we push from one foot to the opposite hand when we do the walk. Transfer the weight by pushing the back foot into the floor, using the energy to push the arms out. This will definitely result in a loss of good posture for some students but it’s still a great exercise! Step as wide as you like but make sure you push from the back heel rather than just sink onto the front foot.

We can also perform the Chen walk trying to keep the head at the same height throughout the exercise. This, as you will find out, definitely works the legs hard! It will also force you to adjust the width of your step. Most people tend to come up a bit when they move on to the forward foot and sink again when they step. Just as an exercise, try and keep your height constant.

And then, of course, you can try the above three exercises all over again, but this time stepping backwards. That’s another class over! Where does the time go?

We all want to learn the exciting forms, the Cannon Fists, the spear and broadsword etc, but if we can’t even step forward or backward without distorting the body and the basic principles of Taiji, it’s better to rein in our enthusiasm and pay attention to basics. Again!

Stance in Strategy

From The Book of Five Rings by Miyamoto Musashi

Adopt a stance with the head erect, neither hanging down, nor looking up, nor twisted. Your forehead and the space between your eyes should not be wrinkled. Do not roll your eyes nor allow them to blink, but slightly narrow them. With your features composed, keep the line of your nose straight with a feeling of slightly flaring your nostrils. Hold the line of the rear of the neck straight: instill vigor into your hairline, and in the same way from the shoulders down through your entire body. Lower both shoulders and, without the buttocks jutting out, put strength into your legs from the knees to the tops of your toes. Brace you abdomen so that you do not bend at the hips. Wedge your companion sword in your belt against your abdomen, so that your belt is not slack - this is called "wedging in."

In all forms of strategy, it is necessary to maintain the combat stance in everyday life and to make your everyday stance your combat stance. You must research this well.

Principles of Qigong Practice

by Adam Wallace

Qi Magazine | Issue 64 | Dec 2002

Success with Qigong depends on following certain principles. Failure to do so not only diminishes the positive long-term effects but can even cause unwanted side-effects.

Qigong trains the mind, breathing, and body (posture) so these are the three essentials. The mind must remain calm and clear with a positive attitude. This is dependent on sinking the Qi to the Dantian, where it is stored and developed. If Qi remains in the upper body you may feel pressure in the chest, causing difficulty with breathing, which leads to anxiety. If it remains in the head you will feel pressure, and suffer headaches or insomnia, and find total relaxation impossible to attain. Only when Qi is stable within the Dantian do you feel comfortable and balanced.

Without proper breathing Qigong is merely stretching exercises, and the benefits are limited. Generally, breathing is through the nose, which connects with the Dantian, facilitating deep respiration and sinking of Qi. The mouth should remain closed to help reconnect the Ren and Du channels (broken at birth) and reform one unbroken channel, Xiao Zhou Tian (Small Heavenly Circuit). A maxim of Chinese medicine also states, “All disease enters through the mouth." The nose filters the air and warms it before it reaches the lungs.

When the back is straight the internal body can relax. The Baihui point (at the crown of the head) and the Wuyin point (between the legs) should form a straight line. This smoothes the Chong channel (running through the very centre of the body), which connects with the Dantian. Chinese medicine states, "If the posture is not correct, the Qi cannot flow freely. If the Qi does not flow freely the mind cannot become tranquil. If the mind is not tranquil the Qi will disperse.”

The body’s fluids belong inside the body, especially the vital substances such as the blood and semen. These essences are the foundation of health; there is no spirit without vitality, and no vitality without essence. Physical exercise which causes dehydration, through profuse sweating, is contradictory to Qigong theory, and even excessive bouts of crying leave a person feeling exhausted.

For the best results, Qigong should be practised at regular times (so your body becomes accustomed to the routine) and at the same place (as you create a Qi field which benefits your practice). Ideal times are early morning (when yin energy changes to yang) or in the evening. These hours are more conducive to Qigong as the air is cleaner, the energy is calmer, and the environment is quieter. 

Persistence is the key to success. This requires self-discipline. It is said that Qigong masters practice 24 hours a day, which is not to be taken literally but means that even when they are not exercising or meditating they are following the principles (i.e. maintaining a calm mind, deep breathing, and good posture) whether at work or at home relaxing, while walking and eating, etc.

Qigong training means to test your Qi and occasionally experience adversity. This makes the body stronger internally and enables the body to adapt to changing situations. Too much comfort makes the body weak and dependent on certain conditions. Begin in small amounts and increase as your body becomes stronger. Between 3 and 4 a.m., when most people are sleeping, the body is at its weakest. If you can practice at this time you will find it beneficial and your level will improve. Also it is vital to cultivate good moral character. You must train with a good heart and a pure mind. Benevolence, humility, honesty, and other virtues must be maintained. Over time Qigong does improve the student’s character and nature, but a bad student (one who cannot give respect or is selfishly motivated etc.) without strict guidance will never develop a high standard.

You should never be impatient for quick results as this causes restlessness and anxiety, which is contrary to the principles and therefore impedes your progress. There are no short-cuts. Qigong is an evolving process, not a quick fix like a weight-loss or body-building programme. The hardest lesson is to just to relax, and let everything come naturally in its own time. Also, even if your time is limited you should never rush your own practice. Save your energy, using it only when necessary, and balance rest with activity. If you always follow the natural way, maintain a balanced and positive mental attitude, and adhere to the principles then you are assured success with Qigong which is a long life spent in good health and happiness. Qigong is more than exercise: It is a philosophy, a way of life.

Qi Magazine - Seated Wuji Qigo

Qi Magazine - Issue 24 (1996)

Stiff Spines will Loosen Over Time

Spinal Twists in Qigong Benefit the Body by Stephanie Churchill

Adapted from: http://www.totallyzen.com/spinal-twists-in-yoga-and-qigong-benefit-the-body.html

Our spine is the axis in which our body is supported between Heaven and Earth. It allows us the mobility and freedom to move and express ourselves. Our arms and legs extend from this beautiful stack of vertebrae that are tenderly placed one on top of the other. The spine is a work of art and sheer mechanics at the same time.

Keeping the spine supple, maintaining its alignment and its straight form to live actively and pain-free are great goals. They may require a bit of effort but the benefits far outweigh the costs. Stiff spines will loosen over time!

When we perform spinal twists we are releasing trapped energy along the spinal column. After we have twisted to engage the body/back, we breathe to clear the old energy out. Think of collecting the old energy with the movement and releasing it with the breath. Instantaneously you feel more open and at ease. Like wringing out a wet towel.

The benefits of spinal twists are immense:

• Increased flexibility

• Increased circulation

• Increased energy

• Digestion

• Strengthening the muscles through breath and repetition

When our spine is not healthy we may not be able to feel comfortable or able to move with ease. We can slowly improve the spine with conscious spinal twists and lessen back pain or discomfort.

Qigong Spinal Twist:

Try standing feet hip width distance apart; take your arms with fists or simple palms for your hand positions. Begin with moving the right arm in front, left in back as you twist from your foot, ankle, knee, hip, shoulder, neck to the back. The head follows the twist from side to side. Breathe in as palms swing open through middle and out as they collapse on each side. This should allow for the body to warm slowly and feel wonderful.

Tadasana - Mountain Pose - Yoga Wuji

Notes from B.K.S. Iyengar

Bellur Krishnamachar Sundararaja Iyengar is considered one of the foremost yoga teachers in the world and has been practising and teaching yoga for more than 75 years. He has written many books on yoga practice and philosophy. In 2004, Iyengar was named one of the 100 most influential people in the world by Time Magazine.

The body extends upwards, with the base as firm as a rock; the mind is steady and attentive. Tadasana teaches balance, centering and evenness and direction of extensions. These principles apply to all the postures. -B.K.S Iyengar

Tadasana is perhaps the most basic yoga pose. All yoga poses are called asana and the word tada translates from Sanskrit to mountain, thus this is the 'mountain posture'. As it is a very simple and restful pose it is usually one of the very first that must be mastered by a new student. It is the base for all the other asanas, particularly the standing ones.

  

Although the pose looks simple, and indeed is the most simple of the asanas, it still takes much practise and concentration to master all the different areas of the body and combine them into a strong yet relaxed posture. Placing the body correctly from the beginning is of utmost importance as this will help the pose to be balanced for its entirety.

The ideal when practising tadasana is that the ankles, knees, hips, shoulders and ears are exactly in a straight, vertical line. At first, this may take a surprising amount of concentration and effort. In order for your body to be lined up this way, its base, that is your feet, must be lined up. Think about the way people stand most of the time, they pretty much always lean one way or the other. Resting most of their weight on one leg, perhaps switching between the two, or standing with one leg placed more forward that the other. Even when sitting ones feet are hardly ever planted flat on the floor.

That is why this pose is so important and teaches many of the fundamental disciplines needed to carry out other standing poses successfully. Balance, alignment, concentration and awareness of the body are all focused on whilst practising tadasana. When one first begins to practise it is very important to take care when doing each of the following steps so that the end result is good. As one becomes more experienced the body will more naturally align its self, and many of the steps will become less conscious.

Once the body is correctly lined up and placed in this position, it is very important to focus on keeping it this way. Make sure that you are not leaning more weight onto one foot and that your arms are still hanging in line. Focus on taking long, deep breathes. Checking your alignment will make you aware of adjusting your body in a sensitive and subtle way. Your left and right and front and back should be exactly in line and parallel, even if one finger is bent and the other is not, this alignment is lost. Become aware of the line that runs between your legs, through the front and back of the body and to the crown of your head. This line should be vertical and once achieved you should take note of the balance and stability your body has in this position.

Try and make the mind still, do not let it wander, instead making it focus on the body, thus making it aware of the equilibrium gained. The position is normally held for about a minute, but at first you may wish to only stay in it for shorter amounts of time, and with practice you may extend it to any length you feel comfortable with. It is an excellent pose to start off with and once mastered will make all other poses more balanced and strong.

Settling into the posture brings repose. It follows precise placement of the limbs, correct extension and balance. There is peace and unity within. The mind fills every particle of the body, bringing harmony. This is Yoga.
 - B.K.S Iyengar