Chen Taijiquan Short Forms

Chen 18 Taijiquan form of Grandmaster Chen Zenglei.

Chen's Taichi for Health and Wellness.  By Grandmaster Chen Zenglei.  White Bench Publications, Toronto, Canada, 2010, 94 pages.  Warmup exercises, and detailed instructions with some photographs for the Chen 18 Short Form.  Jack Yan is a collaborator.  I like this book quite a bit.  $24.00 in 2/2021. VSCL.  

Chen Taijiquan Short 18 Form of Grandmaster Chen Zenglei.  By Michael P. Garofalo.  Bibliography, links, resources, notes, quotes.  

Chen Style Taijiquan Short 18 Form.  Performance by Grandmaster Chen Zhenglei.  UTube, color, 3:38 Minutes, 2007. 

The Chen Style Taijiquan for Life Enhancement.  Written by Chen Zhenglei and translated by Xu Hailing.  Zhongzhou Classic Publishing House, Zhengzhou, China, 2002.  Text in English and Chinese.  ISBN: 7534821819.  149 pages.  "Describes the principles of Chen style for life enhancement, basic training, Taiji Skills for Preserving Energy and the 18 Forms of the Chen Style. Many photos of Chen Zhenglei doing Exercises and forms. Chen Zhenglei is one of the top Chen stylists in China. Paperback, 149 pages, 5 1/2' by 8'. -  Wayfarer Publications   "It covers the content of the health exercise silk reeling video, and is a useful reference,  giving more detail, especially on theory."  This is a very expensive out of print book, not worth $150.00.  I purchased back in 2004 for $25.00.  VSCL   

Essence of Traditional Chen Style 18 Posture Short Form.  Instructional DVD by Shifu Jiang Jian-ye.  Color, 87 Minutes.  Capital District Tai Chi and Kung Fu Association of New York, 1997.  "Cheng Zheng Lei (the 19th generation of the Chen Family) created this form from the old style of Chen first and second routines.  It includes "silk reeling," fa jin (releasing energy), and balance.  This short form is a good introduction for beginners or for those with little Chen style experience."  "A good introductory Chen form that includes silk reeling and fajing movements as well as other characteristics of the Chen first and second routines. Chen Zhenglei, one of today's top Chen stylists, created the form. There is a demonstration of the entire form followed by step-by-step teaching in slow motion with 2-4 views, from the front, back and side. There are front and back demonstrations of each segment (5 to 7 moves each.)  At the end of the teaching there are demonstrations, front and back. There are also excerpts from other Chen forms." - Wayfarer Publications.  CDTKA.  VSCL.  I use a Cboy V-Zon portable DVD player and this DVD works fine because of the way it is organized.     

 

Chen Style Taijiquan
Grandmaster Chen Zhenglei's Short 18 Movements Tai Chi Hand Form, 2001
List of 18 Movements

 

1.     Beginning Posture of Taiji    (Taiji Chu Shi) 

2.     Buddha's Warrior Attendant Pounds the Mortar   (Jin Gang Dao Dui) 

3.     Lazily Tying One's Coat   (Lan Zha Yi)   

4.     Six Sealing and Four Closing   (Liu Feng Si Bi)    

5.     Single Whip   (Dan Bian)  

6.     White Crane Spreads Its Wings   (Bai E Liang Chi) 

7.     Walk Diagonally   (Xie Xing)    

8.     Brush Knee   (Lou Xi) 

9.     Stepping to Both Sides   (Ao Bu)    

10.   Cover Hands and Strike with Fist   (Yan Shou Gong Quan)    

11.   High Pat on the Horse   (Gao Tan Ma)   

12.   Kick with the Left Heel    (Zuo Deng Yi Gen) 

13.   Jade Maiden Working Her Loom   (Yu Nu Chuan Suo)    

14.   Cloud Hands   (Yun Shou)     

15.   Turn Body with Double Lotus Kick    (Zhuan Shen Shuang Bai Lian) 

16.   Cannon Fist Over the Head   (Dan Tou Pao)    

17.   Buddha's Warrior Attendant Pounds the Mortar   (Jin Gang Dao Dui)    

18.   Closing Posture of Taiji   (Taiji Shou Shi)      

 

List of Movements in Grandmaster Chen Zhenglei's Short 18 Form  (1 Page, PDF)  English Only 

Falling Down, Then Sitting

I was cheerfully and energetically walking with my dog, Bruno, on Sunday morning (9/10).  The weather was cool and overcast, almost foggy. We both had spirit and liveliness in our quick walking pace. The evergreen pines were impressive borders to our morning jaunt, and many deciduous shrubs and trees added a few autumn colors to delight our views.  

Suddenly, a large black cat jumped out from some shrubs and scrambled directly in front of our path.  Bruno, predictably, lunged in pursuit of his longstanding DNA enemy. I gathered my strength and balance and controlled his aggressiveness via the leash. We walked another ten feet.  Then Bruno suddenly turned in front of me and ran into my legs. I quickly lost my balance and fell forward on to the asphalt street.

I injured my left knee, right hand, right shoulder, and overall sense of well-being.  Blood dripped from my hand and bruised knee. I slowly assessed the damage, and gradually returned to standing, supported by my cane.  We slowly and carefully walked back home.

Karen helped me bandage and treat my wounds.  I applied ice to my bruised knee. I rested and hoped for the best.

I had a scheduled a yurt camping trip to Pacific Beach State Park on the Southwestern Washington Pacific coast, from 9/11-9/14. I was quite disappointed that I could not go camping because of my leg injuries from the Sunday fall.  I lost the $150.00 I had spent on the Yurt reservations.

Now, for three days, I have been sitting, resting, doing some gentle massage and rehab movements for my bruised knee, icing, and reading.

Multiple injuries to my right hand, and arthritis, have resulted in permanent impairment, pain, and weakness in my dominant right hand. 

Injuries to my legs have resulted in fewer problems and more rapid recovery.  

I've been reading many books on 20th Century history.  I particularly enjoyed "The Existentialist Café: Freedom, Being, and Apricot Cocktails" by Sarah Bakewell. The extreme challenges and choices of Europeans living from 1910-1960 are very disturbing to read about. Bakewell tells the story via the lives of many French and German intellectuals of that era. Eric Hobsbawn's "The Age of Extremes: A History of the World, 1914-1991" chronicles the influences of socialism, fascism, communism, capitalism, and the devastating Wars, and the Cold War, during that time period. 

I had anticipated adding reports, photographs, and poems about my yurt camping trip to Pacific Beach after I returned on Thursday (9/14). 

In the remaining three months ahead in 2023, I have scheduled Yurt camping beach trips to Nehalem Bay, Grayland, and Cape Lookout. Each month, I yurt camp four days and three nights at a State Park along the ocean shores. Hopefully, I will be physically able to enjoy these local adventures and retreats to the Pacific Coast in 2023 and 2024.

Lake Quinault

Ocean Shores State Park

Memories of Pacific Coast Places: Highway 101 and 1

Reports from Yurt Camping Retreats at the Ocean from 2021

Yurt Camping

Falling Down

I was working in my front yard yesterday.  The whole west side of our yard slopes down to the street.  Because the area is not flat, we must be very careful when working there in our vegetable garden so that we don't fall.  

Yesterday, I turned and misjudged the curb edge at the street, stumbled, lost my balance, and fell hard on the street asphalt.  Injured my right hip, right knee, left leg inside abductor, and right elbow.  The right knee was injured the most.  Bruises and scrapes in a number of areas.

I iced the knee and elbow.  I put antiseptic cream on the abrasions.  Rested!  Complained to myself!  Pissed off about falling.  Mumbling Cussing ... for little while. 

I fell once in the July of 2016 at Red Bluff.  I feel once in December 2016 my daughters Alicia's home in Vancouver.  Both times the injuries were painful and serious.  I consulted with an orthopedic doctor.  I did physical therapy on my left kneecap, right knee, and right hip.  Now, I fell again in June of 2023.  

I guess I should not complain. At the age of 77 many folks get out of balance sometimes, stumble, or lose their balance temporarily.  Three falls in 25 years ... what am I complaining about.  

Still, getting out of balance and falling and hurting myself really pisses me off.  Carelessness?  Physical Health?  Dangerous area for working?  Clumsiness?  Balance Isses?    

I do think my practices of Tai Chi Chuan, Qigong, and Walking do actually help me maintain better balance.

So, for now, REST, and ICE, and Gentle Movements.  Slow Down.  Be More Careful. Watch my Step!  Be careful in dangerous areas were stumbling or falling is a possible hazard.  Be Patient.  Stop complaining and move on!

Built from Broken. A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body. By Scott Hogan. Salt Wrap, 2021, index, reference, appendices, 341 pages. VSCL, Paperback.  

Strength Training for Seniors

Limping Towards Recovery

I was making steady progress on recovery from my cryo-balloon heart ablation on 2/2/2023.  I was walking for over 6,000 Steps per day, practicing my Taijiquan, and doing some light stretching.  

Last Sunday, while getting up carelessly and quickly from a 14 inch high low bench, I twisted my right leg.  Immediate Pain!  My right knee buckled and hurt, my hamstring hurt, my quadriceps hurt.  I could not walk without serious pain.  I was slowly limping around the house.  I began treatment: rest, ice, compression, gentle massage, elevation of my right leg.  Then, I sprained my right foot on Tuesday.  More pain, more limping, more discouragement.  

This is a rare series of leg injuries for me.  Very discouraging and disappointing setback to my normal exercise routines, and my heart recovery.  I've not injured my hamstrings or quadriceps since my baseball playing days when I was 40.  

I am now studying and implementing the recommendations for slow recovery found in the excellent book:

Built from Broken. A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body. By Scott Hogan. Salt Wrap, 2021, index, reference, appendices, 341 pages. VSCL. 

Strength Training for Seniors

For Spiritual Encouragement, I am rereading and studying the valuable book:

Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate FreedomBy B.K.S. Iyengar.  With John J. Evans and Douglas Abrams.  Rodale Books, 2005.  Index, 282 pages.  ISBN: 1594862486.  VSCL.  Contrary to some critics of popularized "gym" yoga, blaming Iyengar; his books reveal his spirituality through the practice of yoga postures, breath work, self-discipline, positive psychology, and meditation.  In short, Raja Yoga and Hatha Yoga combined.  

Spiritual Practices for Self-Transformation

How to Live a Good Life: Advice from Wise and Respected Persons

I checked out three books from the Fort Vancouver Regional Library System:  

Tibetan Yoga: Magic Movements of Body, Breath and Mind.  By Alejandro Chaoul.  This yoga practice requires instruction from a qualified teacher.  The book provides theory, ancient texts, and very brief descriptions of the movements.  There are no pictures or illustrations of the specific movements.  The use of shaking the body between movements, asanas, and postures are similar to Qigong systems.  For experienced Yogis.

Accessible Yoga: Poses and Practices for Every Body.  By Jivana Heyman.  Beginner's Yoga and for people with health problems.  Good photos to illustrated modified poses.  

Both books tended to stress the incompleteness and inadequacy of popular Western hatha yoga practice in gyms and yoga studios.  They take issue with the goals of flexibility and athleticism in common yoga; and, its not making yoga accessible to different body types or sub-cultures, or for those people seeking spiritual development via Yoga practices.  

In my view, different strokes for different folks.  I'm OK with slim, young, beautiful, athletic, Christian females doing rigorous 'gym' yoga; or, male lamas doing Tibetan yoga on three month retreats; or, old Bigger men, like me, seeking a modicum of fitness without injury via yoga and strength training.  Some folks are into the 'spiritual' dimensions of Raja Yoga, others not so much so.  Everyone benefits from these Yoga practices if they Practice Daily.  

I've been doing some light stretching using a chair or table for support.  

Chair Yoga: Sit, Stretch, and Strengthen Your Way toa Happier, Healthier You.  By Kristin McGee.  William Morrow, 2017. Index, 271 pages. Basic instruction in many exercises you can do while supporting yourself with a chair.  There are numerous books on the market for Chair Yoga.  For beginners and seniors needing alternatives.  VSCL. 

Yesterday, I felt comfortable and safe enough to resume walking, Taijiquan, and gentle stretching, and even some strength training.  I walked 3,400 Steps.  My goal is to walk over 3.500 to 5,000 Steps per day for the next five days.  

Back Ache Problems

For the last two months I have been trying to recover from re-injuring the middle of my upper back and neck, primarily on the right side under the shoulder blade.  All the usual remedies such as resting, massage, heat packs, cold packs, analgesic cream, gentle stretching, and extra sleep have been tried.

I injured his area while in my 30's while weightlifting.  I have had this area re-injuring numerous times in the decades since. 

This recent flare up has been a discouraging and painful at times.  Hopefully, I might someday heal this injury.  I am sure the injury is now, at age 73, compounded by arthritis problems.

Hoping for the best!

Steady Progress

Karen and I have been busy working on making our new house our home.

We have improved the back yard with new plants, trellis, pots, fencing, steps, pavers, etc.  

There are still some boxes remaining in our garage waiting to be unboxed, sorted, and moved.  We want to park one of our cars in the garage for easy loading and unloading in the garage, especially during our coming wet autumn-winter season.  With 45 inches of rain per year average, a sheltered place for our car will be useful.  

I joined the local LA Fitness gym.  It is 2.8 miles from my new home.  It has all the facilities, equipment, and amenities I will need for exercising.  It also has a very nice heated lap pool.  I will try their yoga classes.  

Walking for 30 minutes in the morning and/or evening.  Beautiful summer weather here in Vancouver for pleasant walks.  

My new (6/6/17) pacemaker seems to be working OK.  My sprained right hand and broken right ring finger are steadily healing.  I now have a team of physicians and good health care support here in Vancouver.  

I had hoped to study Tai Chi Chuan and Qigong here in Vancouver with Sifu Brian Knack. However, unfortunately, he retired and moved from the area.  I am researching Tai Chi Chuan training options in Vancouver.  There are many options in nearby Portland.  However, commuting from Vancouver to Portland and back to Vancouver is very time consuming and inefficient considering typical traffic patterns.   

One Broken Finger at a Time

Yesterday, unfortunately, I broke my right ring finger and bruised the end of that finger.   

We taped it to my right middle finger.  We have been applying ice to the finger.  

I will go to a local Urgent Care clinic today for an examination, X-rays as needed, and a recommendation.  

A unhandy setback that will slow me down.    

Walking is the Practice of Heartiness and Hardiness

"Walking is the great adventure, the first meditation,
a practice of heartiness and soul primary to humankind.
Walking is the exact balance between spirit and humility."
- Gary Snyder, The Practice of the Wild

"My father considered a walk among the mountains as the equivalent of churchgoing."
- Aldous Huxley

While running in May, I fell, and I injured my right hip and knee.  I badly injured by left knee from a fall down some stairs in June. The injuries were painful, prevented many activities, and I was slow to recover.  My orthopedist did not recommend any immediate surgery, and I followed his advice on recovery methods.  

Rest, physical therapy, walking, and an elimination or restriction of some activities all helped me recover.  

I now walk 2 miles every day, and will increase to 3 miles in November.  I joined the TFFC gym this week, and will resume light weight lifting and yoga classes with caution.  

Ways of Walking Website

Day Hikes in Oregon 

Meditation

Walking Meditation

What's Happening?

Karen and I have been working during the cooler morning hours all of the month of August.  We have continued with our home improvement projects.  

Afternoons have been enjoyed indoors with reading, Internet browsing, planning, the Olympics, American football games, and Netflix programs.  

I've recovered from my hip and knee injuries, suffered in bad falls.  I'm now able to walk 3 miles every morning, garden, and work on projects around the house.  Things are looking better for my legs.  I plan to resume weight lifting next week.  

Somewhat unusual not returning to work for the school district on August 13th. Retirement is a new experience.  

Shoulder Problems and Remediation

My right shoulder has been injured for a long time.  The injury has reduced my range of motion to some extent, reduced my strength, and, occasionally, causes me considerable pain when I move my arm and shoulder at a particular angle.  Most of the time, the shoulder discomfort is a minor concern; but, it has been worsening the last four months. 

I met with Dr. Robert Chase, a sport's orthopedist, in Red Bluff yesterday.  He viewed my X-rays, interviewed me, and gave me a thorough physical examination.  I appreciated his diagnostic skills, pleasant and approachable manner, obvious expertise, and suggestions for remedial actions.  He is a University of California at Irvine graduate. 

I will have an MRI on 6/11, and see him again on 6/23.  Medical interventions considered are drugs for pain, cortisone injections to reduce inflammation, physical therapy, and arthroscopic surgery. 

On 6/23, Dr. Chase told me that based upon my complaints and comments, his examination, and the MRI results he thinks I have a tear of a tendon on the rotator cuff caused by arthritic bone spurs.  I have troublesome osteoarthritis in my right big toe, tailbone, and shoulder joints; as well as aching finger joints.  The arthritis in my shoulder results in impingement: the arthritic bone spurs press and cut rotator cuff tendons in certain positions. He recommended surgery in the next six months to shave down the bone spurs and reattach the tendon. 

I am modifying and reducing my weekly strength training program that involves the use of my right shoulder.  I will use less weight, do more more isolation dumbbell work, and a do a reduced number of weightlifting workouts per week.  No max lifts with barbells, no overhead pressing, no flys.  No weightlifting for two weeks, but plenty of walking, gardening, home improvement projects, yoga, and taijiquan.  Resting the shoulder from weightlifting is an intelligent choice at this time, as well as taking some ibuprofen.

I will be placing much more emphasis on leg work, cardio-vascular conditioning, and ab work during the month of June.

Discomfort and pain in my right shoulder and right bicep has been increasing during the entire month of June.  

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.