Taijiquan and Play

T'ai Chi Ch'uan is for me, among other things, a way of playing. Playing to lift my spirits, playing to meet a challenge, playing for delight, playing to show off, playing for exercise, playing for no reason at all.

"We are never more fully alive, more completely ourselves, or more deeply engrossed in anything than when we are playing."
- Charles Schaefer

"The true object of all human life is play.
Earth is a task garden; heaven is a playground."
- G. K. Chesterton

"It is a happy talent to know how to play."
- Ralph Waldo Emerson

Rooting in Taijiquan

Rooting in Taijiquan

By Sifu Yeung Yun Choi

"Therefore, rooting in Taijiquan should embrace the concepts of absorption, transmission and neutralisation of the incoming force with possible counter attack.

Relaxing the muscles of the body will produce a sinking effect, which will make full use of the body weight to absorb the incoming force. Being relaxed will also minimise resistance upon impact and allow the incoming force to shift the body mass. Thus, the resulting force will be the incoming force less the body weight and will be further reduced by shifting the body mass away from the original position. In a way, this is borrowing the opponent's force to move one's own body mass and deflection will come very easy to deal with what is remaining of the incoming force.

Extension or stretching of the tendons will facilitate connection of the joints, which will assist transmission of the incoming force to the arm, shoulder, mid-section, hip, thigh, calf, foot and to the ground. When a person is in a proper Taiji posture; he or she will experience this transmission. The incoming force will travel from the hand down to the foot smoothly. A good way to test whether one is in a proper posture or not is to apply a force on that person. Tension will build up to stiffen the part that is not extended nor relaxed otherwise it will be grounded. This is how one can "listen to forces" or "interprets forces".

Once transmission is facilitated then neutralisation is easy, by moving various joints or shifting the whole body with the legs depending on the magnitude of the force. The mechanics of the legs allows the rotation of the hip, opening and closing of the thighs, bending of the knees, and flexing of the ankles for neutralisation. Therefore, the movements of the legs can be a little subtle to accommodate the weight of the body, the incoming force and to initiate motion."

Principles And Practices In Taijiquan

By Peter Lim Tian Tek

"Stability By Sinking (Wen, Chen)

Stability is a result of coordinated body structure in relation to the downward pull of gravity resulting in a net force against the earth from both body weight and downward projection of mass through a singular point identified as the root. Lowering the centre of gravity is essential to stability, we should lower it to the centre of the sphere of influence of our physical body.

Agility (Ling)

Agility is a result of non-double weighting and non-dead rooting. By only maintaining one point of substantial contact with the ground you gain the ability to move quickly, much like a ball which moves easily across the ground because it only has one point of contact with it.

The key is the word "centre". We should avoid "dead rooting". The idea is to lower your centre of gravity to your proper centre which is at the Tan Tien, there it should have a net downward force but is "hung" from the torso in the correct location. This would give you a centred but light feeling. If you are trying to get your centre to the oot of your feet, that is not centredness. Ask yourself where the centre of your body should be and there is where the mass of the centre should be. Some information on the external and internal methodologies adopted to train this. The external way of training is to force the centre down as far as it can go and then slowly the reaction force from the ground would build up the musculature to support the downward force back up to where it should be centred. The internal method would be to centre the centre of gravity first, get a proper structure to support it and when that is done then slowly lower the stance through time to foster proper development without sacrificing efficient structure and alignment."

Rooting in Taijiquan and Qigong

Rooting and Sinking

"Rooting is the process of making a good connection to the ground in stances and during transitions. ... When we refer to rooting we are talking about rooting the legs (and thus the entire body) of the completed postures as well as the legs during the transitions as well. When we are trying to achieve rooting in Taijiquan, we should visualize below the surface of the floor or ground... much like the roots of a tree. The "Bubbling Well" an acupoint called Yong Quan (KI-1) located on the bottom of the foot should be used as the point from which this imaginary root extends into the ground from which to draw strength. Rooting in Taijiquan will transfer from foot to foot, but never stays equally rooted on the right and the left. The weight should remain on the outer edges of the feet and remain a slight gripping feel with the toes, the ball of the foot, and the heel. Although the Yong Quan never touches the floor, you should still focus on this area as the root of each movement. Techniques to build this skill vary from person to person. I recommend using different visualizations and thoughts to see what works best for each person."
-  David West, Rooting in Tai Chi Chuan

"People lose root because they use the wrong part of the body to focus their strength. For example, when the shoulder moves first in an action to strike, it is incorrect. One should use the lower body to drive the force. No matter how hard one attempts to be soft, they will never truly relax and have power until the lower body drives the force.

Even when one uses the lower body to drive the force, the root can be lost because the shoulder, as well as any other joint or part of the body may interrupt the transference of power. When there is tightness or loss of coordination between the various joints and parts of the body, root will be lost. The hip, leg, etc. must act as one! Many times things inside the body fight against each other. For example, if the inguinal crease (part where the legs connect to the torso) at the hips is tight, the flow of energy will be broken in the body, breaking the root. When one practices in this way, the tightness or lack of body unity can give one the tendency to get injured. Sometimes one locks a joint. The hips and shoulders are typical joints that students will lock which breaks the root."

-  Gaofei Yan and James Cravens, "Rooting: The Secret of Getting Power from the Earth"

Rooting in Tai Chi Chuan and Qigong

Searching for Chimeras

Mike,

"I have been meditating for a while. Trying to find truth and myself. I recently came to the point where no matter where I look I don't see myself and I can't find myself. I feel extremely empty and its kind of scary. Like being on the edge of a cliff and feeling like I could fall off or in at any moment. How does one learn to cope with this?"

- Ben

Ben,

I don't much favor this "searching" or "trying to find" yourself, or as they say in traditional Vedanta based yoga, "Searching for the True Self." I once wrote a poem on this topic:

"Who am I?"

Such a strange question,
uttered endlessly, by
weekend seekers of the Lost Psyche.
Feigning amnesia,
they blather on about their "True Self,"
their Grand Soul lost somewhere outside their petty lives,
hidden away and blocked by fleeting fleshy passions,
stolen away by the finite soma and mundane mind.


Their Real Self: pure, eternal, blissful, free, true, wonderful;
right around the
supernatural corner,
waiting for them like a blind date.

You know who you are!

You are a unique body - interdependent with the watery world;
a boxcar of moving memories - a rich history;
known from the fruits of your work;
meshed with some family, holding somebody dear;
Somebody - unique as the fingerprint of your DNA;
named, spoken for, listening, and ...
Your search for "yourself",
your anxious questioning,
makes no sense.

A stale mantra,
a face before you were born koan:
"Who am I?", sterile, silly,
Pointless.
Yet, following an
irrelevant spiritual advisor's advice,
You try to figure it out, for hours and weeks,
befuddled, awed by your confusion, thinking
It's your puny powers of meditation or belief or determination
that keep you from
discovering
The Holy Grail of the Genuine Self.

You know who you are!

You might want to change who you are,
or forget who you were,
or tell others about who you are,
or learn why you get tricked into asking yourself this foolish question ...
but those are quite
different issues.

- Mike Garofalo, "Who am I," he asked himself,June 11, 2006
Above the Fog

I don't think meditation is a good way for finding truth. Philosophy is better.

So, what is sitting or standing meditation good for? In my opinion: calming the mind, resting, doing nothing, just sitting, lowering your heartbeat and blood pressure, sitting up straight, cultivating an Inner Smile, enjoying your garden ...

If the meditation techniques you have been practicing for awhile are just producing stress, anxiety, fear, angst, bewilderment, dread ... then stop that style of meditating. I suggest, instead, for you to get up at dawn, face the sun and say a Navaho prayer, and then go for a long walk.

Some meditation techniques are intended so make you realize that you are or have no eternal self, no substantive Ego, no everlasting soul, no True Self. Did not the Guatama Siddhartha Buddha or David Hume think this way? There is just Everything That Is and you are part of the What Is Now, a complex series of interrelationships, a bundle of sensations, a contingency with consciousness, impermanent at best, empty at the core, a snapshot out of the Great Video of Becoming.

There is a sense of "being true to oneself," authentic living, and remaining true and steadfast to your chosen values and chosen character. Many people live by the rules, customs, beliefs and fashions established by others. They have few core values, practices and habits freely chosen by themselves. I still think this is different from "finding the true self" spoken about by mystics and spiritual adventurers.

Embrace the fullness of the world, its beauty, its complexity, its power ... forget about searching for something or finding something. Everything is right before you.

As for the Cliff, yes, it is there. Michael Jackson and thousands of others fell off the Cliff this past week. In a snap of your fingers - you could be dead. To cope with this: courage, forget about the fact, move on, follow the path of peace, work diligently, do good, hike up to a cliff, taste the wild berries, and kiss your sweetheart today.

Mike

Slide Away Like a Snake

There are two ponds on my property. Quite often I will come upon a snake enjoying a rest in the shade at the edge of the pond. The snakes seldom move far from the edge of the pond for fear of the 20 or so guinea hens that patrol the fields and our dog. As soon as the garter snake becomes aware of my presence it quickly slithers and slides back into the pond. Retreat is the first defense.

The folklore of Taijiquan includes a story about Taoist Master Chang San-feng dreaming about a fight between a snake and a crane. What do you do when you can't retreat?







"Snake is one of the archetypal Five Animals of Chinese martial arts; the other four being Crane, Tiger, Leopard, and Dragon. These five animals originally represented the five classical Chinese elements before developing into their own styles. Snake is usually Earth, Tiger is Fire, Crane is Metal, Dragon is Water, and Leopard is Wood. Since they were derived from the Five Elements, they are kept in this pattern. At this point many styles delve into more advanced animal training or actual element training. The Taoist temples of the Wudang Mountains were known to have produced many snake stylists.

Snake style is based on whipping power which travels up the spine to the fingers. The ability to sinuously move, essentially by compressing one's stomach/abdominal muscles, is very important. Footing is quite grounded. The stance work is fluid in order to maximize the whipping potential of any movement. This necessitates building a strong spine to contain the power and strong fingers to convey the strike. Since breath is important to any movement of the spine and ribs, snake style is considered one of the main styles which eventually led to internal training. Snake style is also known as an approach to weapons training, the Chinese straight sword and spear in particular. There are even specialty varieties of sword blades and spear points that curve back and forth down the length of the blade in imitation of the snake's body known as snake sword and snake spear."

Snake Style Kung Fu
History of the Martial Arts Blog

Five Animal Frolics

Heads Up

Two Thoughts, Reminders, and Ques for My Qigong Practice Today:

Heads Up and Seeing the Meaning.

1. Keep your head up. Your head in line with your spine. Enjoy having a lifted and relaxed head. Find exercises to help you make your head, neck, and upper back muscles stronger, coordinated and flexible. Listen up, and perk up the head and ears. Lift the top of the head to the heavens, square the head over the neck and back, allow the shoulders to relax and fall, allow the chin to gently tuck, look forward, try to stay fully present here and now, be alert, show a soft smile, keep your head up, stay focused, concentrate as needed, hold the asana of The Dignified Head of the Buddha, and do your Qigong practices.


2. Keep your eyes active and integrated in your work, games, and Qigong practices.

At times, your eyes will require careful supervision and specific exercises. Your eyes will lead your thoughts, your thoughts will build your mind. The eyes can lead the mind, and the mind can lead the eyes, and the Watcher watches. Cultivate the Third Eye, and cultivate your two eyes. Discover the 1001 Eyes of All the Sensory Gates of your own body, spoken mind, senses, experiences, and the Tao. See into your true selves, the Light and darkness. See into your reasons for doing Qigong practices. Close your eyes sometimes while doing your Qigong practices.

Focus on Change

"Any significant long-term change requires long-term practice, whether that change has to do with playing the violin or learning to be a more open, loving person. We all know people who say that they have been permanently changed by experiences of a moment or a day or a weekend. But when you check it out you'll generally discover that those who ended up permanently changed had spent considerable time preparing for their life-changing experience or had continued diligently practicing the new behavior afterward."
- Michael Murphy and George Leonard

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."
- Benjamin Franklin

"The cyclone derives its powers from a calm center. So does a person."
- Norman Vincent Peale

"I hear and I forget.
I see and I remember.
I do and I understand."
- Confucius

"A will finds a way."
- Orison Swett Marden

"If you focus on results, you will never change.
If you focus on change, you will get results."
- Jack Dixon

"Gongfu is an ancient Chinese term describing work/devotion/effort that has been successfully applied over a substantial period of time, resulting in a degree of mastery in a specific field. Although the term is synonymous in the West with martial arts (though it is most over rendered Kung Fu), it is equally applicable to alligraphy, painting, music, or other areas of endeavor."
- Andy James

"An element of abstention, of restraint, must enter into all finer joys."
- Vida D. Scudder

Will Power: Quotes, Sayings, Aphorisms



"A callused palm and dirty fingernails precede a Green Thumb.
Wishes are like seeds - few ever develop into something.
Willpower is the art of replacing one habit for another."
- Michael Garofalo, Pulling Onions

Crane Frolic Daoyin

This past week, I updated the webpage on the Five Animal Frolics Qigong (Chi Kung, Daoyin).

The animals in the Five Animal Frolics exercise system are the Crane, Bear, Tiger, Monkey, and Deer.

Playing and practicing the Crane Frolic is recommend for the summer months. It is supposed to calm you down, help you realize serenity, and protect the Heart. The Five Animal Frolics, widely thought to have been created by Dr. Hua Tuo, circa 200 CE, in China, is a Daoyin (Guide and Stretch) practice that are Life Nourishing Ways (Yangsheng Zhi Dao).

My website on qigong, daoyin, yangsheng zhi dao, or chi kung is called Valley Spirit Qigong.

I also completed some preliminary research on the Yi Jin Jing Qigong (Muscle and Tendon Changing Exercises).

Champions Again!!

The Los Angeles Lakers basketball team are now the NBA Champions for 2009. They defeated the Orlando Magic in a convincing manner last night in Florida.

I purchased NBA League Pass and watched many Laker games on DISH Network TV this basketball season. I watched each of the Laker games in the playoffs. I read the Laker's Blog every day.

I've been a fan of the Lakers since the 1970's. Following the most successful team in the NBA, with 30 trips to the NBA Finals, has been a great experience.

The Lakers have millions and millions of fans all around the world. We are all feeling GOOD today.

YES! YES! YES!

My own atheletic endeavors are now in non-competitive exercises: yoga, taijiquan, qigong, walking, gardening. I stopped playing competitive basketball games 23 years ago. However, I still enjoy watching this very demanding sport, and I'm a serious Los Angeles Lakers fan.

Rhythm of Walking

"The rhythm of walking generates a kind of rhythm of thinking, and the passage through a landscape echoes or stimulates the passage through a series of thoughts. The creates an odd consonance between internal and external passage, one that suggests that the mind is also a landscape of sorts and that walking is one way to traverse it. A new thought often seems like a feature of the landscape that was there all along, as though thinking were traveling rather than making."
- Rebecca Solnit, Wanderlust: A History of Walking

"Thoughts come clearly while one walks."
- Thomas Mann

Ways of Walking

Walking Quotations

Way of the Short Staff






Mike Garofalo hiking in Death Valley, California.

Taijiquan Standard 24 Form Names in French

I want to thank Stephane Gervais, a 24 Taijiquan Form player in France, for sending me the improved translations into French of the names of each movement in this popular form.


1. Ouverture.
2. Séparer la crinière du cheval. 3 fois.
3. La grue blanche étend ses ailes.
4. Avancer et brosser le genou. 3 fois.
5. Jouer de la guitare (ou du luth).
6. Reculer et repousser le singe. 4 fois.
7. Saisir la queue de l'oiseau à gauche.
8. Saisir la queue de l'oiseau à droite.
9. Simple fouet.
10. Agiter les mains comme des nuages. 3 fois.
11. Simple fouet.
12. Caresser la crinière du cheval (ou Flatter l'encolure du cheval)
13. Donner un coup de talon droit.
14. Frapper les oreilles du tigre (ou frapper aux 2 oreilles).
15. Tourner vers la gauche et donner un coup de talon gauche
16. Le serpent qui rampe à gauche. Coq d'or sur une patte.
17. Le serpent qui rampe à droite. Coq d'or sur une patte.
18. La fille de jade lance la navette à droite et à gauche (ou Lancer la navette à droite et à gauche).
19. Chercher l'aiguille au fond de la mer.
20. Dos en éventail.
21. Tourner, absorber, parer et frapper du poing en avançant.
22. Ramener à soi et repousser.
23. Croiser les bras et reprendre la force.
24. Fermeture.



Standard Simplified Taijiquan 24 Form. Research by Michael P. Garofalo. Yang Style of Tai Chi Chuan, 24 movements. This webpage includes a detailed bibliography of books, media, links, online videos, articles, and resources. It provides a list of the 24 movement names in English, Chinese, French, German and Spanish, with citations for sources of the movement names. It provides detailed descriptions of each movement with black and white line illustrations and photographs. It includes relevant quotations, notes, performance times, section breakdowns, basic Tai Chi principles, and strategies for learning the form. The Peking (Bejing) Chinese National orthodox standard simplified 24 movement Tai Chi form, created in 1956, is the most popular form practiced all around the world. This is a 450 Kb HTML file, updated in June, 2009. Published by Green Way Research, Valley Spirit Taijiquan, Red Bluff, California: Webpage URL: http://www.egreenway.com/taichichuan/short.htm.

Cloud Hands: Taijiquan, T'ai Chi Ch'uan, Weapons

Cloud Hands: Qigong, Chi Kung

Yi Jin Jing

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru.

Names of the Yi Jin Jing Qigong Movements

Opening Form

1. Wei Tuo Presenting the Pestle 1

2. Wei Tuo Presenting the Pestle 2

3. Wei Tuo Presenting the Pestle 3

4. Plucking Stars on Each Side

5. Pulling Nine Cows by Their Tails

6. Showing Talons and Spreading Wings

7. Nine Ghosts Drawing Sabers

8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor

9. Black Dragon Displaying Its Claws

10. Tiger Springing On Its Prey

11. Bowing Down in Salutation

12. Swinging the Tail

Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

Eight Section Brocade Qigong

Eight Section Brocade Qigong Research by Michael P. Garofalo. Provides information about the history and purpose of this popular Chi Kung practice. Detailed descriptions are provided for each of the eight movements; including information on movement variations, health benefits, qigong meaning, and cautions. The document includes the most extensive bibliography, link guide, and comments on Ba Duan Jin Qigong resources available anywhere. Some animated graphics are provided in linked files. This document is updated as new information is discovered. This qigong set is the most popular set practiced around the world, and is also known as: Baduanjin, Pa Tuan Jin, Eight Silken Treasures, Ba Duan Jin, Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen Brokaat, Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang Brocade Qigong, Brocade soft qigong (Rou Gong), Eight Treasures inner qigong (Nei Gong), Silk Treasures Qigong, and the first eight Buddha Lohan Hands. This document is about 110 pages, 26,000 words, and with a filesize of 358Kb. Last updated on June 6, 2009. Web File Location: http://www.egreenway.com/taichichuan/esb.htm.

Eight Section Brocade Qigong Cane. How to practice this form using a wooden cane. Notes by Toma. Based, I think, on the "Northern Energy Taiji Cane" by James Bouchard.

Ba Duan Jin: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. I58 pages, charts, and instructional DVD included. ISBN: 9787119047812. VSCL.

Notes and Stuff

I've had some problems with my popular Spirit of Gardening website. It was hacked a couple of times and my "Green Way" Word Press blog attacked and disabled. I moved the blog to Typepad and renamed it "green paths in the valley." I could not use my email or FTP for awhile. After three calls to my web host, I think I am now back online. People can now email me again.

Got some nice information from Master Thomas (Toma) Rosenzweig, Toma Modern Arnis. Home of Modern Arnis in Los Angeles. Phone: 1-818-339-4051. I added the information to my Way of the Short Staff webpage.

Shalie Kibler from The Ninjai Gang wrote to tell me about “Karma Kula – Mystic Warrior.” For press release information go to http://karmakula.ign.com/media-press

Karen and I hosted the "Blaize Family Reunion" recently at our home in Red Bluff. I've also been extra busy at work writing grants and managing downsizing. Consequently .... little time for reflection on the themes of this blog and for creative web publishing.

I've had some serious back spasms lately. My upper left side, in my lat, cramps up at odd moments during the day. Hmmmm! What the F!

I've been following the Los Angeles Lakers basketball team all season. I've been a Laker's fan since the 1960's. I purchased the NBA League Pass for half a season on DISH TV - an excellent bargain. Now, for the second year in a row, the Lakers are in the NBA finals. Last year the Lakers lost to the Boston Celtics in the Finals, and this year the worthy opponent is the Orlando Magic. I'm HYPED about the first Finals game tomorrow night. GO LAKERS!!

"And since all this loveliness can not be Heaven,
I know in my heart it is June."
– Abba Goold Woolson (1838–1921)

Eight Elements West

The Eight Elements West

1. Consistent Exercise
Energize through safe, results-oriented exercise.

2. Body Alignment
Promote proper posture, spinal strength with flexibility, and body awareness.

3. Natural Nutrition
Implement sound eating practices for life.

4. Sound Mind
Embrace life obstacles with self-awareness, reflection, imagination and creativity.

5. Relaxation and Centering
Cultivate and calm the bodymind connection everyday.

6. Community and Environment
Surround yourself with trusted friends and family. Be kind to the Earth.

7. Individual Action
Time is precious. Let change begin now, with you.

8. Heart of the Human Spirit
Transform life through your heart, where true strength resides.


I'm always looking for ideas and information about models that use
eight components. Take a look at my collection of information about
the Chinese Trigrams model.

Eight Elements West

Lifestyle Advice for Wise Persons