Standing Meditation, Zhan Zhuang

"I call the ancient, natural way of standing "the Paleolithic Posture." In the Paleolithic Posture, the knees are slightly bent, the spine is straight, and long, the breath is deep and quiet, and the eyes are open and alert. The body feels like a tree with deep roots for balance and tall branches for grace. Although we usually think of a "posture" as a static pose, it includes our carriage in movement as well. Since a straight and tall stance confers the greatest balance, sensitivity,
awareness, and alertness, we see it in a scout standing still on a mountain lookout or walking through camp to a council meeting."
- Ken Cohen, Honoring the Medicine, p. 240

"To review, the basic elements of the Paleolithic Posture are: Feet under the shoulders. Slightly bent knees. Receiving and feeling the ground. Long, straight spine. Relaxed as possible. Eyes open with a wide, level gaze. Slow, quiet belly breathing. Awareness. Whole body alive."
- Kenneth Cohen, Honoring the Medicine, p.246

Honoring the Medicine: The Essential Guide to Native American Healing. By Kenneth "Bear Hawk" Cohen. New York, Ballantine Books, 2003. Bibliography, notes, index, resources, 429 pages. ISBN: 0345435133. "The Paleolithic Posture," pp. 240-251.

Zhan Zhuang: Standing Meditation. Bibliography, Links, Quotes, Notes. By Michael P. Garofalo.

Study the Body

Here are the books I use to study and learn about the musculature of the human body:

Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action. By Mark Vella. New York,, McGraw Hill, 2006. Index, glossary, 144 pages. ISBN: 0071475338.

Strength Taining Anatomy. By Frederic Delavier. Champaign, Illinois, Human Kinetics, 2001. 124 pages. ISBN: 0736041850. Revised edition of "Guide des mouvements de musculation" Paris, Ditions Bigot, 1998. An outstanding illustrated guide to muscles at work. Both male and female models are used.

Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners. By H. David Coulter. Foreword by Timothy McCall. Honesdale, Body and Breath, 2001. Index, bibliography, appendices, 623 pages. ISBN: 0970700601. 2002 winner of the Benjamin Franklin Award for Health, Wellness and Nutrition.

Job's Body: A Handbook for Bodywork. By Deane Juhan. Foreword by Ken Dychtwald. Barrytown, Station Hill Press, 1987. Index, bibliography, 365 pages. ISBN: 0882681346.

Strength Training. An emphasis on strength training for older persons. Bibliography, links,
resources, quotations. By Michael P. Garofalo, M.S.

Ba Gua Zhang

The Whirling Circles of Ba Gua Zhang: The Art and Legends of the Eight Trigram Palm. By Frank Allen and Tina Chunna Zhang. Berkeley, California, Blue Snake Books, 2007. 238 pages. Illustrated with black and white photos. ISBN: 1583941894.

Bagua Gua Zhang (Pa Kua Chang): Bibliography, Links, Resources, Information. By Mike Garofalo. 126Kb.

Eight Trigrams (Ba Gua) of the I Ching

Mike's Fitness Classes at TFFC

Michael P. Garofalo, Instructor

Yoga Classes at TFFC:

Thursday 3/20 5:30pm
Saturday 3/22 11:00 am
Tuesday 3/25 5:30 pm Cancelled
Wednesday 3/26 5:30 pm Cancelled
Thursday 3/27 5:30 pm
Saturday 3/29 5:30 pm

Taijiquan Yang Style Classes at TFFC
Saturdays from 9:30 am to 11 am

Saturday 3/15
Saturday 3/22 Cancelled
Saturday 3/5

Spin Cycling - Monday - 5:30 pm

I will resume teaching spin classes starting on Monday, April 7, 2008
Thanks to Roxanne for filling in for me in February and March while I worked at another job as a grant writer.

Martial Arts - Scientific Methods

Which method do you use when learning about martial arts? How do you advance your learning in the martial arts and other mind-body movement arts? Yes, we do need to show respect to our teachers and our traditions, but our teachers are not gurus or prophets and our traditions are not dogmas and religions based on faith. I recommend you try to use the "scientific method" when learning; and, when seeking to obtain correct knowledge, valued practical experience, and wholesome outlooks on life.

I first read classical and modern Western and Eastern philosophers when I was fifteen,and have since considered myself a person with a humanistic, pragmatic, secular, and philosophical outlook on most matters. I have been content to use reasoning and science to help me solve most of my problems. Like most people, I make room for mystical,mythical, poetic, and symbolic viewpoints when dealing with many artistic, psychological and values issues.

Green Way Blog

"Books alone, however well written, or richly stored with facts, cannot teach all that is necessary to be know about the subject; they can only act as a guide. We must examine the work of the past, and note down errors of practice that have led to failures for rectification; so as to go forward with additional experience and a firm resolve to merit success in the new year."
- T. W. Saunders, 1887

Spring Things

Busy outdoors lately with gardening work the past few weeks. Here is a photo of my front yard and my outdoor area for Taijiquan practice.

















Here are some recent communications from readers of the webpages at the Cloud Hands website:


1. Adam Cerutti from Portland, Oregon, wrote: "Your list has been very helpful to me in the past. Thank you for maintaining it. Could you include some information about my Bagua Sifu."
Here you go, Adam:

Oregon Yin Style Bagua Association. Sifu: Kevin Nakaji. Lion System of Yin Style Bagua. Lineage: Yin Fu, as taught by He Jinbao. The Bamboo Grove, 134 SE 2nd and Taylor, Portland, Oregon. Email: kevin_nakaji@yahoo.com.

Bagua: Links, Quotes, Bibliography


2. Sandra wrote: "I love your page on labyrinths, a fantastic and very complete work. Thank you so much!" She included a quote:

"We have fallen into the place
where everything is music."
- Rumi


3. Pete C wrote:

"Hi Michael,

"First, let me say I really enjoy your website and information you impart. I have a question regarding your thoughts on an idea I have. I am a 42 year old man and have recently began studying Northern Wu Tai Chi in Syracuse, NY. I LOVE it! I come from a background where I was a former Division I Defensive Tackle and did some really heavy weightlifting. I have some degenerative neck and shoulder issues. I maintain my physical strength/power quite easily but my joints are taking a big toll of wear and tear. I would like to completely stop weightlifting. I don't want to be that old, rickety guy hobbling down the street. I want to be the 75-80 year old flexible Tai Chi guy moving fluidly, sans being Chinese lol.
Anyway, I am looking at doing my Tai Chi and incorporating Yoga with it. Along with some VERY basic bodyweight exercises and walking. Do you feel this would be all I would need to achieve my goals.
As I get older, I find myself drawn to only things I enjoy doing and energizes me rather than draining me and waiting to recover. You seem like a good size fellow and was wondering how you find your yoga and tai chi integrated with your life. Thanks in advance for any advice you may offer and best of luck with everything."

Pete,

Thanks for the kind and positive feedback on my webpages.

I am 62 years old, 6'6' and 270lbs. My weekly program of exercise includes daily Tai Chi form practice, 45 minutes of weightlifting at a gym 4 days a week, power walking for 90 minutes four days a week, and teaching 6 classes a week at a gym (4 yoga/qigong classes). I'm enthusiastic and energized nearly all the time.

I do believe in strength training for seniors. Older fellows, however, can abandon the Power Lifting routines of their youth.

Yoga and Qigong are fine additions to an older persons exercise program. They emphasize flexibility, range of motion in joints, grace, balance, breathing exercises, philosophical viewpoints, quieting the mind, and social interaction.

The routine you describe sounds fine to me. The key elements are consistency, life-long habits, regular practice, free play, and enjoying the mind-body movement arts.

Wu Style Tai Chi is famous and widely practiced in China, but less so in U.S.. Yang style Taijiquan is the most common in America. After you are settled and confident in your Wu Taiji practice, consider learning the Standard 24 Tai Chi Form: http://www.egreenway.com/taichichuan/short.htm You can meet a lot more avid Taiji players and have many more workshop and retreat options if you know some Yang Style.

Best wishes for good health and happiness,

Mike

28th Amendment: War Powers Authorization by Public Vote

I was surprised when I did a Google search on the "28th Amendment" to see that my own proposed 28th Amendment to the Constitution of the United States was ranked number three.

War Powers Authorization by Public Vote
A Proposed 28th Amendment to the Constitution of the United States of America
2nd Draft, March 17, 2008, by Mike Garofalo

I recently reflected, rather abrasively, on a few other recent proposals for new 28th Amendments to the U.S. Constitution.


Politics Not as Usual: Constitutional Amendments

Proposed Constitutional Amendments: War Powers by a Public Vote

Green Way Blog Improved

New Green Way Blog, March 2008- :
http://greenway.typepad.com

Old Green Way Blog, August 2005 - June 2008 :
http://www.egreenway.com/weblog/

Dear Cloud Hands Readers: I very much appreciate your patience as I work migrate to a new format, style, and web server for the Green Way Blog. Starting in April 2008, this blog will be co-authored by Karen and Mike Garofalo.

This past week, I changed web hosts from Radiant Communications to Blue Host for my very popular Spirit of Gardening Website.

I choose to use Typepad to host the new Green Way Blog. I wanted more easy-to-use options for the design and layout of my Green Way blog, including more options for integrating widgets and graphics in sidebars.

As for Mind-Body Movement Arts:

For the past four weeks, most of my writing and graphic arts work has been focused on improving my webpage on the Standard 24 Tai Chi Form. I have finished a good third draft of this webpage.

Tai Chi Chuan Standard Simplified 24 Movement Form

Research by Michael P. Garofalo

- Bibliography, Links, Online Videos, Resources

- List of 24 Movement Names in English, Chinese characters, Chinese Pinyin, French, German and Spanish. Source references for movement names.

- Descriptions of each of the 24 movements with B&W line illustrations.

- Performance times, sections, quotations, notes on learning.

- Standard, simplified, Chinese National, Orthodox, 24 Movement Form in the Yang Style of Taijiquan.

Updated for April 1, 2008

440Kb, HTML

http://www.egreenway.com/taichichuan/short.htm

This webpage was served to over 48,000 persons in 2007. It is one of the more popular webpages on the Cloud Hands Website.

Positive Mindset for Seniors

"What are the qualities that make one's mindset positive?
They include being able to:

Think in a calm, pacified, and reflective manner instead of being disturbed, agitated, and impulsive in one's reactions.

Put ideas together rationally and arrive at the right judgment even in the absence of obvious evidence or proof.

Decide, plan, and execute a course of action in a patient, persistent, and disciplined manner.

Recognize the changes and be flexible in adapting to them.

Observe and perceive things with a sense of humor instead of outrage, indignation, and anger.

Let go of useless and counterproductive thoughts, desires, and ambitions instead of being preoccupied with them.

Relax and meditate or rest.

Resist temptation and coercion."

- Michael Fekete, Strength Training for Seniors, Hunter House, 2006, p. 36

Well-Being

Taijiquan: Opening Posture

Here is a description of the beginning of the Opening Posture of Taijiquan from the book Traditional Chen Style Taijiquan by Fan Chun-Lei and A. Frank Shiery, p.37:

"1. Preliminary Stance: Stand naturally upright with the feet placed shoulder-width apart, toes pointed slightly inward, and arms hanging naturally at the side. The body should be kept upright with the shoulders relaxed, eyes slightly closed and breathing naturally. The body should face north. The mind should remain empty, calm and clear. This is the state of WuJi, (Negative Terminus in Taoist Teaching).

2. Commencing Form: The body should exhibit being relaxed externally while solid within. The head is held naturally erect as if pulled upward by an invisible string. Close the lips slightly with the tongue touching the upper palate. The toes firmly grasp the ground with Yongquan point pulled upward. The eyes are looking straight ahead with the chin drawn slightly inward. The hip is turned up and the coccyx turned back and upward with the waist directed downwards. The whole body should remain relaxed. A mind state of intent is maintained while the vital energy flows upward from the Dantian to the Baihui point, while the turbid energy flows downward from the Dantian to the Yongquan point. During this time, the body exhibits no external movement. Yin/Yang, for example, closing/opening, supple-firm and fast-slow are manifested internally, portraying the image of the Taiji, (Grand Terminus).

Key Points to Remember: For the beginner, the primary concern should be to cleanse the mind and spirit of tension and anxiety, removing all negative thoughts. This develops even-temperedness and an alert mind for quick movement and response. Once this technique has been mastered, the practitioner can begin to understand and practice Taijiquan more effectively."
- Fan Chun-Lei and A. Frank Shiery

Simplified Standard 24 Form Taijiquan

Chen Taijiquan

Tai Chi Worldwide

"No school of Chinese martial arts is as well known and popular as Taijiquan. It is suitable for both the young and the old, not only because Taijiquan possesses special features of stretching, flexing the joints, softly twining, exercising both the inside and the outside, dispelling diseases and prolonging life, but it is also the martial art that best reflects Chinese traditional philosophy. More and more people from other countries, especially those interested in Chinese culture, are beginning to practice Taijiquan. Taijiquan is becoming popular all over the world. Because of this, Taijiquan has no national boundary and is beyond the category of culture, and belongs to people everywhere."

- Traditional Chen Style Taijiquan: The Small Frame Method. By Fan Chun-Lei and A. Frank Shiery. Bloomington, Indiana, Author House, 2007. 151 pages. Black and white illustrations. ISBN: 9781425985851.

Chen Style Taijiquan Old Frame First Routine

Broadsword (Dan Dao) - Chen Style Tai Chi Chuan

Chen Style Taijiquan Broadsword. Research by Michael P. Garofalo. This popular webpage includes a comprehensive bibliography, scores of links to webpages, an extensive listing of the names and name variations for each movement (in English, Chinese, French, German and Spanish), selected quotations, sword techniques, performance times, a comprehensive media bibliography, and suggested instructional media for the Chen Style Tai Chi Chuan single Broadsword (saber, Dao, Dan Dao) 23 movement form. © Valley Spirit Taijiquan, Green Way Research, Red Bluff, California, December 2007. 85Kb.

Taiji Saber

Taijiquan Sword

Taijiquan 24 Form: Standard Simplified

For the past weeks, most of my writing and graphic arts work has been focused on improving my webpage on the Standard 24 Tai Chi Form. I have finished a good third draft of this webpage.

Tai Chi Chuan Standard Simplified 24 Movement Form

Research by Michael P. Garofalo

- Bibliography, Links, Online Videos, Resources

- List of 24 Movement Names in English, Chinese characters, Chinese Pinyin, French, German and Spanish. Source references for movement names.

- Descriptions of each of the 24 movements with B&W line illustrations.

- Performance times, sections, quotations, notes on learning.

- Standard, simplified, Chinese National, Orthodox, 24 Movement Form in the Yang Style of Taijiquan.

Updated in March 2008

300Kb, HTML

http://www.egreenway.com/taichichuan/short.htm

This webpage was served to over 48,000 persons in 2007. It is one of the more popular webpages on the Cloud Hands Website

Tai Chi 32 Sword

32 Sword Form, Simplified, Yang Style, Taijiquan Jian. By Michael P. Garofalo. This popular webpage includes a comprehensive bibliography, scores of links to webpages; an extensive listing of the names and name variations for each movement in English, Chinese, French, German, and Spanish; a detailed analysis of each posture and movement sequence with explanations and numbered illustrations and detailed instructions; selected quotations; comments on 20 Taijiquan sword techniques; a comprehensive media bibliography; a chart of performance times; and, a comparison of the 32 and 55 sword forms in the Yang style. This is the standard, simplified, orthodox, 1957, 32 Taiji Sword Form, in the Yang Style of T'ai Chi Ch'uan. © Michael P. Garofalo, Valley Spirit Taijiquan, Green Way Research, Red Bluff, California, January 2008. 245Kb+.

32 Taijiquan Simplified Sword Form