When am I Going to Get it?

The majority of challenges a student might incur, when studying Tai Chi, can be avoided by following the suggestions offered in a previous posting on this Blog titled Doing vs. Practicing. However this is such an important topic I want to expand on my previous posting.

The single most frequently asked question by students is “When am I going to get it “. My standard answer is “ I’ll let you know, when I know “. The actual answer is … Never.  As long a you continue to study you will never Get It. Actually, the longer you study the more you will realize how little you Get It .... and how un-important that quest is. Tai Chi study is a trip, a journey. I know this is a very new age sounding response that is an over used bumper sticker, but in this case it’s 100% on the money.
         
Studying Tai Chi is an endless process of improving your body’s alignment, learning new moves and transitions, improving the quality of each component, conditioning your mind and body to meet force with lesser force (the connection to functional relaxation), and in the process addressing the many scourges of the 21st century such as; stress, high blood pressure, cardiovascular disease, stroke, depression etc. In addition you are positively addressing issues and conditions like; osteoarthritis, fibromyalgia, neurological disorders, balance issues etc.
        
Here’s the best news. You don’t have to “Get it” to start getting all these benefits from your Tai Chi playing ( doing Tai Chi is called playing and those playing are called Tai Chi players). Every movement in Tai Chi has the ability to produce profound positive results. The more you practice, the more will transition into the doing part ( see Doing vs Practicing ) and the greater the benefit. You set your pace.
        
However, if you are always chasing “When am I going to get it”, you will be missing out on the benefit you can derive from every class and every time you actually play Tai Chi. Here’s another bumper sticker.
                    “Slow Down and Smell the Roses"


Sifu, Gene Nelson
Empire Tai Chi
7/20/12

What's next?

When a student says I'm Bored? or what's next?.. what they are  saying is " ok, I've been on this one move for 2 weeks ... how about moving on? "   Moving on for Empire Tai Chi students is based upon the quality of movement not quantity. This is a traditional Tai Chi philosophy that can be challenging at first.  However, soon students start to get measurable and highly predictable, positive benefits from their Tai Chi and embrace the qualatative concept as a basis for learning new movements. 

Often, taking a step back equals a giant step forward. Sometimes we will spend more time on a move or transition because the student is really connected and they have a chance to maximize principles at a comfortable spot in a form.  Other times we will introduce a new move to a student who is stuck,  because we feel the next move will help them get un-stuck.  These are evaluations we make as we watch students review on their own. 

When we know that a student's primary goal is stress reduction and relaxation ... and they ask  " What's Next ", we take that as an indicator that the student will be best served by slowing down in order to go forward.  

Every movement in Tai Chi and Chi Kung has enormous positive health potential.  If a students is driving him/her self to learn x number of moves in x number of weeks,  real benefit can come from the traditional method of learning Tai Chi.  No goals.  There is no end, only the journey ...

Doing vs. Practicing - Not a contradiction

Doing - Select a single move or combination of moves that you feel completely comfortable with.  Maybe it's just one move like the preparation .. or any combination of connected moves.  These should be moves that you can do in an alpha state ... flowing, meditative and under relaxed control .. with realy good body alignment.  Do these for 5, 10, 15 minutes .. however long you want.

Practicing - First you have to select a sequence that is not particularly comfortable for you. A sequence where you have the gross memorization, but the sequence feels linear, disconnected, steps are not in control, you are feeling stress in your upper body when you raise one leg. You know the feeling! Like an Elephant on ice skates. Practice doing these few movements focusing on a different principle each time you do it. Stepping under control and moving from the center are biggies, keeping shoulders down and soft, incorporating the empty foot, hips front, staying round, maintaining one height and one pace and examine aspects of functional relaxation throughout all aspects of the moves.. If you keep "practicing this sequence" .. building more and more Principles into these moves it will start to feel different. The more you practice ... the more sequences come into the Doing fold ... and the more you will get out of the moves you were already connected to.

All practice is like always being on a diet. Its allot of work. You need to have a piece of cake once in a while. That's doing Tai Chi. New students ... students within their first 18 months of study should spend more time Doing .... The longer you have been playing Tai Chi ... the more Practice you should be doing because your practice will effect so much more ... At EVERY stage of your Tai Chi experiece try to maintain a schedule that allows for both Doing and Practice. The results will be a highly predictable balance of qualitative and quantitative personal Tai Chi develoment ...

How the hip moves: Important!

In an article written by Sam Masich:

Here is another possible reason that the legs are mentioned in the classics and not
the hips. The hips should always move as a natural consequence of actions initiated
in the legs (not the torso). Since they (hips) have no mechanism by which to move in and of themselves, it is an error to think that we move from our hips. Like a tree being swayed by the wind, the hips are caused to move. An ignorance of this critical concept has left somepractitioners struggling for decades, trying to find root, fluidity and true stickingability.

The hips must allow movement. They must acquiesce to pressure, letting force, movement and energy transfer up, down, forward, backward and side to side. While the pressure may come from the opposite leg¹s driving force or from a partner¹s pushing, the hips themselves must remain receptive, passive and clear. 

We do not try to move the hips in relation to force but, like the axle of a wheel, allow
them to rotate as a matter of course. This is often described as folding the hip or kua.

Note:  Sam Masich is a much respected Internal Martial Artist. I have had the very good fortune to attend workshops held by Sam at the Tai Chi Farm.   

Correct Knee Alignment

Hips, Shoulders and Knees

While in Tai Chi class you are constantly being reminded to keep your hips to the front,  your shoulders down and relaxed and your knees aligned over you feet.

When talking about the hips being front .. we are actually talking about the Pelvic Girdle which is loosely referred to as the Hip Region.  In fact the hips are joints and are meant to rotate and flex… but not meant to rotate if the corresponding leg is weight bearing.

When we say shoulders down and relaxed, we are actually talking about the shoulder region and most specifically the trapezoid muscles.

An example of the pelvic girdle and a hip joint rotating at the same time and root leg being properly aligned would be during the transition from White Crain Spreads it's Wings into Brush Left Knee.  During the transition, while the right leg stays rooted and special attention is paid to the right knee alignment, the upper body and hips ( pelvic girdle ) turn to the front and the left leg ( empty) turns inward.

Diaphragmatic Breathing & Balance Drill

Before starting any new exercise regimen, you should first consult with your personal physician

Basic Rules for all exercises:

• There should be no pain. Thighs will be getting a serious work out .. but there should not be any pain in the JOINTS. If there is …. STOP
• Knees are ALWAYS slightly bent and aligned ( over ) the foot ..
• Feet should be the width of your shoulders.
• When turning upper body ... try to keep HIPS from turning
• Never hold your breath

DRILL 1 - Diaphragmatic Breathing

1. While sitting upright in a chair, lying down with knees bent or standing up .... Place the palms of both hands, fingers down and side by side, over your belly button...
2.  Very gently pull your belly in ... a little bit
3.  Inhale through your nose and allow belly to expand
4.  Exhale and gentle pull belly back in .... Gently ... Gently
Allow each breath to role into the next. Expanding belly on the INHALE ..... Gently contracting belly on the exhale. After a while transition to doing this exercise without using your hands. This is a great exercise to do before going to sleep. Stop exercise if you get light headed ... try to do all breathing through your nose.

DRILL 2 - Breathing with Movement for Balance, Strength, Focus & Functional Relaxation.  The Preparation, Right & Left

1. Start with feet in a narrow stance ( starting position ) side by side about a fist width apart ( Starting position )
2.  SLOWLY turn you upper body only to the left and shift Left.
3.  While you slowly turn your upper body back to the center .. and WITHOUT SHIFTING YOUR WEIGHT .. Step to the right with the right foot. Visualize there is a small soft ball in the middle of your foot. Slowly compress the entire ball into the floor until the edges of your foot are on the floor …. then slowly shift your weight so you are balanced equally Right and Left.
3.  Slowly turn you upper body (only) to the left and shift left
4.  Slowly turn your upper body to the front and while you are making this turn …. Slowly bring your right foot back in, about a fist width from the left foot, You are now in back to the starting position. All movements, shifts and steps are made during and throughout the turn of the body ( center ).. Hips/ pelvic area remains to the front
5.  ALTERNATE THE PREPARATION LEFT AND RIGHT. WHEN COMFORTABLE WITH THE PHYSICAL MOVEMENTS, INCORPORATE THE FOLLOWING BREATHING PATTERN

• Inhale and Shift
• Exhale and step
• Inhale and Shift
• Exhale and Step In - BACK TO THE STARTING POSITION

All movements take place during an inhale or exhale. Your breath dictates the pace. You are constantly breathing, turning and stepping slowly under control … without ever holding your breath. Your weight bearing leg is your root ( with bent knee ) … that leg does not move.

The Lower Dantian ( Your Center )

The lower Dantian is considered to be the foundation of rooted standing, breathing, and body awareness in Tai Chi, Chi Kung and the Internal Martial Arts. The Dantian has been described to be "like the root of the tree of life". It is said to be located 3 finger widths below the navel and 2 inches inside the body.

Taoist and Buddhist teachers often instruct their students to center the mind in the navel or lower Dantian. This is believed to aid control of thoughts and emotions. Acting from the Dantian is considered to be related to higher states of awareness.

 
compiled by Empire Tai Chi Inc.

Three Aspects of Studying Tai Chi

The study of Tai Chi' Chuan primarily involves three aspects:

• Health: An unhealthy or otherwise uncomfortable person may find it difficult to meditate to a state of calmness or to use Tai Chi as a martial art. Tai Chi's health training, therefore, concentrates on relieving the physical effects of stress on the body and mind. For those focused on Tai Chi's martial application, good physical fitness is an important step towards effective self-defense.
• Meditation: The focus and calmness cultivated by the meditative aspect of Tai Chi is seen as necessary in maintaining optimum health (in the sense of relieving stress and maintaining homeostasis) and in application of the Tai Chi forms as a soft style martial art.
• Martial art: The ability to use Tai Chi as a form of self-defense in combat is the test of a student's understanding of the art. Tai Chi Chuan is the study of appropriate change in response to outside forces, the study of yielding and "sticking" to an incoming attack rather than attempting to meet it with opposing force. The use of Tai Chi as a martial art is quite challenging and requires a great deal of training.

 
compiled by Empire Tai Chi Inc.

What Moves First ?

Two ( of many ) Important Principles to keep in mind:

Keeping these two principles in mind when doing / practicing will help minimize the gross memorization Challenge.

1. All movements start from a movement from your center. Either an expansion, fold, bend, rotation ( with hips stable and front ). Your arms and legs have no motor of their own.

2. When your center moves .. whatever is not rooted will move. ( one thing moves, everything moves )

Example: In the Wu Chi - Tai Chi ( simplified introductory form ), when in Wave Hands Like Clouds Right, going into Roll Back. If you are weighted ( substantial ) on your Right, because you have turned and shifted Right … when you turn Left, keeping substantial Right, and with Hips front, your Left leg will be moved back and the virtual ball you are holding will be carried across your body and down to your side and a shift will take place as the Left foot touches the ground (under control).
This has all happened because you rotated your upper body left with your Right leg rooted

Example: From Grasp the Sparrows Tail, Ward of Left in the Traditional Yang Style, going into Grasp the Sparrows Tail, Ward of Right; the upper body turn to the Left creates a root ( 100% Left ) and creates the Holding Ball position ( a combination of turning and sinking ( with hips front ). The turn Right creates a step by the empty Right leg / foot and the empty arms and hands follow through 50 /50. The continued turn right transfers weight to 70% right ( a shift ) and the empty arms and hands follow. Keeping the Hips front allows for the Rotation of the center to create movement.

So … if you remember these principles it will help over come inertia and answer the MOST COMMON question asks by students… what moves first. Rotate and Shift / Rotate and Step. If you remain rooted ( substantial ), movements will / can be made under control while protecting the knee of the root leg.

The Empty Foot

This position is often illustrated and explained using positions such as White Crane Spreads it's Wings, which is a front suspended stance with the front of the foot on the ground and weightless, or Play the Chinese Guitar which has the front heel on the ground and weightless. However in my opinion "The Empty Foot " is best explained and illustrated in a movement such as Repulse the Monkey, right and left, where the entire front empty foot is on the ground.

This is more challenging than the empty suspended foot because with a toe or heel on the ground, albeit empty, the contact point of the foot is much more focused. In addition, the concept of the entire empty foot being on the ground goes to the much discussed interpretation of " What is a Ready Position " in Tai Chi?

The Tai Chi, Self Defense, Ready Position

The Tai Chi, Ready Position:

Tai Chi players are always ready to execute a movement for the purpose of defending themselves from an attack. The Wu Chi standing meditation position, discussed and describe on this Blog is basically the Tai Chi ready position when there is a " street related " perceived physical threat. The exception is one foot is 100% empty ... and fully on the ground (the empty foot ). Any potential aggressor should have no sense that you are prepared to fully respond. Fully rooted on one leg ... arms loose at side .. a totally yin appearance.... but fully aware of the distance between you and the threat. You should keep yourself as far out of reach as possible. Back up, keep backing up, circle know where an exit or path of retreat is. Arms down and trying to defuse the situation through your words, body language and position. However as a Tai Chi player you know that a turn of your center will immediately move your arms and the leg that has no weight on it. This should only occur when an aggressor has closed the distance to you and you have no where to retreat. Your response comes only when an aggressor has committed themselves. Their body will probably be out of control and they will be reaching for you ... take what is given.

90% of avoiding an attack is Awareness and Avoidance. 

Turning From the Center

Two Important Principles to keep in mind:


Keeping these two principles in mind when doing / practicing will help minimize the gross memorization challenge.

1. All movements start with a movement from your center. Either an expansion, fold, bend, rotation (with hips stable and front). Your arms and legs have no motor of their own

2. When your center moves .. whatever is not rooted will move.

• Example:  In the Wu Chi - Tai Chi ( simplified introductory form ), when in Wave Hands Like Clouds Right, going into Roll Back. If you are weighted ( substantial ) on your Right, because you have turned and shifted Right … when you turn Left, keeping substantial Right, and with Hips front, your Left leg will be moved back and the virtual ball you are holding will be carried across your body and down to your Left side and a shift will take place after the Left foot touches the ground (under control).

This has all happened because you rotated your upper body Left with your Right leg rooted

• Example: From Grasp the Sparrows Tail, Ward of Left in the Traditional Yang Style form, going into Grasp the Sparrows Tail, Ward of Right; the upper body turn to the Left creates a root ( 100% Left ) and creates the Holding Ball position ( a combination of turning and sinking ( with hips front ). The turn Right creates a step by the empty Right leg / foot and the empty arms and hands follow through 50 /50. The continued turn Right transfers weight to 70% Right ( a shift ) and the empty arms and hands follow. Keeping the Hips front allows  the Rotation of the center to create movement.

So … if you remember these principles it will help over come inertia and answer the question … what moves first? Rotate and Shift / Rotate and Step.  In addition,  If you remain rooted ( substantial ), movements will / can be made under control while protecting the knee of the root leg.

Learning Life Skills through Push Hands

Push Hands is the practice of applying the applications, energies and philosophy of the Art of Tai Chi Chuan with a partner.

Tai Chi players learn to sense, neutralize and emit controlled internal force with the help of each other. The concept of a Constant Transformation from Yin to Yang Energy is mutually supported.

There is much misunderstanding about this Art. Many who see it, mistake the play as aggressive fighting and unfortunately there are those who practice it that way. However the idea is to sense and follow your partner's energy without resistance in order to deflect the force without losing your balance. In addition, it increases your understanding of the Tai Chi form sequence.

Tai Chi push hands promotes dynamic balance in both mind and body and requires total mind-body co-ordination and awareness. It teaches us to move and respond appropriately to all incoming energies from all sources. Whether it be a strike, a verbal attack, injury, disturbing news etc.

Through Tai Chi form training and accentuated through cooperative partner exercises (Push Hands / Sensing Hands) the basic Tai Chi principle of Meeting Greater Force with Lesser Force becomes the physical manifestation of a metaphysical concept ... brought to life. Not by lecture or a temporarily controlled environment, but rather by physically experiencing the concept put into practice. Through doing and practicing ( more on THIS to come) ... this concept, Meeting Greater Force with Lesser Force, can become the automatic response to excessive force.


Compiled and edited by Empire Tai Chi Inc

Level 1 - Changing Direction Drill

1. Begin exercise in a forward stance. For the sake of these direction assume a left forward stance. Weight is Appx. 70% forward and 30 % back. Front foot is pointed straight and back foot is at an Appx. 45 degree angle. You are leaning forward (slightly) … at the waist, with the back of your head, middle of your hips and rear heel aligned.

2. Draw your hips under you shifting your weight 100% forward .. Allow your back heel to come off the floor with no weight on you back foot (Right) … the toes of your rear foot should be resting ( empty on the floor ). You are now 100% forward with your back straight to the floor ( no bend at waist ).

3. Keeping your weight 100% forward ( left foot ) … turn your right knee 90 degrees to the right …keeping the right leg weightless. You have now opened your right hip to the right.

4. Without looking at your feet ….. place your right heel approximately 3 inches in front of the toes of your right foot ( still weightless ). Now lower the front of your foot … so your entire foot is on the floor ….. and shift so you are balanced equally on each foot.

5. Your feet are at 90 degrees and your body is at 45° right.

EXTREMELY IMPORTANT THAT YOUR LEFT LEG HAS REMAINED 100% ROOTED … KNEE BENT AND NEVER COLLAPSING IN (TO THE RIGHT) OR COME FORWARD PAST THE FRONT OF YOUR LEFT FOOT. THIS IS PRIMARY GOAL OF THE DRILL.

6. Turn your upper body to the right which will gradually shift your weight onto your Right Leg as you turn. As weight shifts from the left leg to the right …. Allow your left foot to turn in to Appx. 45 degrees ( use your left heel as a pivot ) …. As you complete the shift ..lean forward slightly from the waist. You have now made a right turn

7. We will now repeat that exercise from the right forward stance, which you are now in, and make a left turn.

8. Draw your hips under you shifting your weight 100% forward .. Allow your back heel to come off the floor with no weight on you back foot (Left) … the toes of your rear foot should be resting ( empty on the floor ). You are now 100% forward with your back straight to the floor ( no bend at waist ).

9. Keeping your weight 100% forward ( right ) … turn your left knee 90 degrees to the left…keeping the left leg weightless. You have now opened your left hip to the left.

10. Without looking at your feet ….. place your left heel approximately 3 inches in front of the toes of your left foot ( still weightless ). Now lower the front of your foot … so your entire foot is on the floor ….. and shift so you are balanced equally on each foot.

11. Your feet are at 90 degrees and your body is at 45° left

EXTREMELY IMPORTANT THAT YOUR RIGHT LEG HAS REMAINED 100% ROOTED … KNEE BENT AND NEVER TURNING IN (TO THE LEFT) OR COME FORWARD PAST THE FRONT OF YOUR RIGHT FOOT. THIS IS PRIMARY GOAL OF THE DRILL ... ALONG WITH MAINTAINING A SHOULDER OR HIP  WIDTH STANCE AT ALL TIMES

12. Turn your upper body to the Left which will gradually shift your weight onto your Left Leg as you turn. As weight shifts from the right leg to the left …. Allow your left foot to turn in to Appx. 45 degrees ( use your right heel as a pivot ) …. As you complete the shift ..lean forward slightly from the waist. You have now made a left turn

Continue the drill making a series of right - left - right - left etc. etc. turns