Sun Style Taijiquan Traditional Sword Form

Sun Lu Tang's Internal Martial Arts: Xingyiquan, Baguaquan, and Taijiquan.

Here are two works in progress:

Sun Style Taijiquan Sword Form. Being developmed now. It will include an introduction, information on the history of the traditional Sun Taijiquan Sword form, a detailed bibliography, extensive links, references to video resources, a large collection of quotations about Sun Taijiquan, recommendations on the best media resources on the topic, and suggestions for learning the Sun Taijiquan Sword Form. A detailed list of the names of each of the movements will be provided, with source references, and the movement names will be given in English, Chinese, Chinese characters, French, German, and Spanish. This webpage will include detailed descriptions for each of the movements with black and white photographs illustrating each movement sequence along with commentary and comparisons. Many additional nomenclature lists and section study charts in the PDF format, photographs and graphics will be provided. This webpage will be the most detailed and complete document on the subject of the traditional Sun Taijiquan Sword Form available on the WWW. Expected completion date: September 20, 2008.


Sun Style of T'ai Chi Ch'uan: Standard Competition 73 Movements Form. Research by Michael P. Garofalo, M.S.. Webpage: 450Kb, July 2008. This webpage includes an introduction, information on the history of the Sun Taijiquan forms, a detailed bibliography, extensive links, references to video resources, a large collection of quotations about Sun Taijiquan, recommendations on the best media resources on the topic, and suggestions for learning the 73 competition Sun Taijiquan form. A detailed comparative list of the names of each of the 73 movements is provided, with source references, and the movement names are given in English, Chinese, Chinese characters, French, German, and Spanish. This webpage includes detailed descriptions of each of the 73 movements with black and white illustrations for each movement sequence along with commentary and comparisons. Many additional nomenclature lists and section study charts in the PDF format, photographs and graphics are also provided - over 1 MB of information. This webpage is the most detailed and complete document on the subject of the Sun Taijiquan Competition 73 Form available on the Internet. This document was published by Green Way Research, Valley Spirit Taijiquan, Red Bluff, California, 2008. URL: http://www.egreenway.com/taichichuan/sun73.htm.

Rhythm of Thinking

"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

Memory Improvement Techniques

Tamin Ansary gives us 12 Memory Tricks:

1. Pay Attention

2. Understand

3. Repeat and Apply

4. Group Items Together

5. Create Meaningfulness

6. Look for Patterns

7. Visualize

8. Connect with Humor

9. Connect it with Song, Melody, Rhymes

10. Associate with Something You Know Well

11. Link Learning to Environment

12. Relax

Five Animal Frolics

"The Bear is a great winter exercise. Slow, ponderous, but very strong, it warms the body, strengthens the spleen, and builds vitality. The Bear's twisting waist movements massage and invigorate the kidneys. The Bear is an excellent preventive against osteoporosis, as it is known to fortify the bones."
- John Du Cane, Power Qigong

The Five Animal Frolics Qigong: Bibliography, Links, Quotes, Resources, Lessons. By Mike Garofalo. This is a very old Chinese exercise system for fitness, good health, and longevity supposedly developed by the Chinese physician Hua Tuo (110-207 CE). In the Wu Qin Xi, the Five Animal Frolics, the five animals are the bear, tiger, monkey, deer, and crane.

Making beneficial exercises interesting and enjoyable has always been a challenge to creative people. Hua Tuois one of the famous physicians of the Han Dynasty. In The History of the Later Han, Hua Tuo wrote:

"Man's body must have exercise, but it should never be done to the point of exhaustion. By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented. It is like a used doorstep which never rots. As far as Tao Yin (bending and stretching exercises) is concerned, we have the bear's neck, the crane's twist, and swaying the waist and moving the joints to promote long life. Now I have created the art called the Frolics of the Five Animals: the Tiger, the Deer, the Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is also a form of Tao Yin. If you feel out of sorts, just practice one of my Frolics. A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat."
- From: Drawing Silk: A Training Manual for T'ai Chi, p. 6.

I have registered to attend a Five Animal Frolics weekend workshop by Kenneth Cohen on September 13 and 14, 2008, in Sacramento, California. I got an email from karonga which said,

"You will learn China's oldest healing exercise (qigong) system: The Five Animal Frolics, based on the movements of the Crane, Bear, Monkey, Deer, and Tiger. The Five Animal Frolics are a gentle and highly enjoyable way to improve energy and well-being. With regular practice, you develop a deep sense of harmony with nature.
In this intensive seminar, you will learn the Crane and Bear Frolics, approximately 20 postures and movement patterns. The Crane develops balance, relaxation, and inner stillness; complemented by the bear for strength, rootedness, and healing presence. You will also learn the basic movements of the monkey, for agility; Deer, for beauty & grace; and the Tiger, for strength.
Cost: $275 per person, to be paid by June 30, 2008. Make check payable to Fair Oaks Personal Power Center. Send payment to, Fair Oaks Personal Power center, P.O BOX 669, Fair Oaks, California 95628. We will mail you the detail information of location after June 30, 2008."

Mike Garofalo's Class Schedule Changes

Class Schedule
Yoga, Tai Chi Chuan, and Qigong Indoor Classes
Instructor: Michael P. Garofalo, M.S.

Class Schedule Changes for this week:
Major Changes!!!

Mike Garofalo will not be teaching any Yoga classes or any Taijiquan classes at the Tehama Family Fitness Center from April 22, 2008 until June 17, 2008. Mike needs to have some abdominal surgery in early May. He will return to TFFC to begin teaching again, assuming a speedy and full recovery, on June 17th, Tuesday.

Ginger Olds, Program Coordinator at TFFC, will try to find a substitute yoga and taijiquan teacher during the time that Mike is out for the surgery. Call TFFC with any questions: 530-528-8656.


Location: Tehama Family Fitness Center (TFFC)
2487 South Main Street
Red Bluff, California 96080
530-528-8656

Classes Taught by Mike Garofalo:

Yoga Tuesdays, 5:30 - 6:45 p.m.

Yoga Wednesdays, 5:30 - 6:15 p.m.

Tai Chi Chuan Wednesdays, 6:30 - 7:30 p.m.

Yoga Thursdays, 5:30 - 6:45 p.m.

Tai Chi Chuan Saturdays, 9:30 - 11 a.m.

Yoga Saturdays, 11 - 12:15 a.m.


Instructions, Lessons, Information, and Resources for Mike's Classes:

Yoga: Hatha and Vinyasa Style of Yoga

Standard 24 Tai Chi Chuan (Taijiquan) Form in the Yang Style

Yang Family Taijiquan Long 108 Form

Taijiquan Sword Standard 32 Sword Form

Cloud Hands Website

Kevin Weaver's Taijiquan Classes at TFFC


Blog Notes on my Class Schedule

Changes or Cancellations of Mike's Classes at TFFC



Other Taijiquan or Qigong Classes that Mike Teaches

Private Taijiquan or Qigong Lessons from Mike Garofalo

Ba Duan Jin Qigong

Eight Pieces of Brocade Qigong:
Instructions, Bibliography, Links, Quotations, History
By Mike Garofalo
324Kb, 85 pages, April 22, 2008

This webpage 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.

Taijiquan - Sun Style

Ocean Hou's Sun Style 73 Competition Taiji Form Demonstration.
UTube, 5:01 min, color. A Master level performance by Ocean Hou. A very nice soundtrack with renaissance style music. The performance in a beautiful titled patio of a public garden. This is the best online video of a performance of the Sun 73 form.

Sun Style Tai Chi Chuan, 73 Movements Competition Form, List of Movements: 1-73
(PDF, 133 Kb, 4 Pages) Each of the 73 movements are numbered and the name is given in English, Chinese, and the Chinese Characters for the name.

The Competition Routine of Sun Style Taijiquan.
Zhong Shan, Chief Editor. Wu Don, Executive Editor. Li Wei, Editor of English Version. Published in Beijing, China, 2003. 151 pages. ISBN: 7537720851. A detailed study of the Sun Taijiquan 73 standard competition form. Book comes with a VCD, color, 50 minutes. The accompanying VCD ISRC: CN-C20-02-0040-O/V-G8. I could not find identification of the performer or instructor on the VCD. There is no English narration on the VCD, just music.

Sun Taijiquan: Standard Competition 73 Movements Form.
Research by Michael P. Garofalo, M.S.. Webpage: 350Kb, May 2008. This webpage includes an introduction, information on the Sun Taijiquan form, a large collection of quotations about Sun Taijiquan, a detailed bibliography, extensive links, references to video resources, and suggestions for learning the 73 competition Sun form. A detailed comparative list of the names of each of the 73 movements is provided, with source references, and the movement names are given in English, Pinyin Chinese, Chinese characters, French, German, and Spanish. A detailed description of each of the 73 movements with black and white illustrations for each movement sequence is provided along with instructions, commentary and general comments. This is the most detailed and complete webpage on the subject available on the Internet.

Sun Lu Tang's Tai Chi Chuan

Sun Taijiquan: Standard Competition 73 Movements Form
Research by Michael P. Garofalo, M.S.
Webpage: 350Kb, April, 2008

This webpage includes an introduction, information on the Sun Taijiquan form, a large collection of quotations about Sun Tai Chi Chuan, a detailed bibliography, extensive links, references to video resources, and suggestions for learning the 73 competition Sun form.

A detailed comparative list of the names of each of the 73 movements is provided, with source references, and the movement names are given in English, Pinyin Chinese, Chinese characters, French, German, and Spanish.

A detailed description of each of the 73 movements with black and white illustrations for each movement sequence is provided along with instructions, commentary and general comments.

This is the most detailed and complete webpage on the subject available on the Internet.

All my research and writing efforts in the Internal Martial Arts (Taijiquan and Baguazhang) are now focused on developing the Sun Tai Chi Chuan 73 Competition Form webpage. I am refining my practice of this form every day. I welcome any suggestions regarding Sun Taijiquan or Sun Baguazhang.

Eight Section Brocade

Eight Section Brocade Qigong
Research by Michael P. Garofalo.
This webpage 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 qigong 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 wepage document is about 110 pages, 26,000 words, and with a filesize of 340Kb. It was last updated and reformatted on April 15, 2008. Web File Location: http://www.egreenway.com/taichichuan/esb.htm.

Tai Chi Chuan Classes of Mike Garofalo

T'ai Chi Ch'uan Classes
Yang Style Taijiquan

Instructor: Michael P. Garofalo

Indoor Classes
Tehama Family Fitness Center
2498 South Main St., Red Bluff, CA
530-528-8656

Wednesday, 6:30 pm - 7:30 pm
Saturday, 9:30 am - 11 am

Indoor Class Descriptions


Outdoor Classes
Valley Spirit Center
23005 Kilkenny Lane, Red Bluff, CA
530-200-3546

Monday, 8:00 am - 9:30 am, Yang Style Taijiquan
Friday, 8:00 am - 9:30 am, Yang Style Taijiquan
Sunday, 8:00 am - 9:30 am, Sun Style Taijiquan

Outdoor Class Descriptions

Cloud Hands Website

Sun Taijiquan 73 Form

I have been practicing the Sun Taijiquan 73 Form each day, along with the Yang 24, Yang 108, and Sword 32 forms.

I continue to work on the webpage for the Sun Taiijiquan 73 Competition Form.

Sun Style of T'ai Chi Ch'uan: Standard Competition 73 Movements Form. Research by Michael P. Garofalo, M.S.. Webpage: 350Kb, May 2008. This webpage includes an introduction, information on the Sun Taijiquan form, a large collection of quotations about Sun Taijiquan, a detailed bibliography, extensive links, references to video resources, and suggestions for learning the 73 competition Sun form. A detailed comparative list of the names of each of the 73 movements is provided, with source references, and the movement names are given in English, Pinyin Chinese, Chinese characters, French, German, and Spanish. Additional section lists for study are provided. A detailed description of each of the 73 movements with black and white illustrations for each movement sequence is provided along with instructions, commentary and general comments. This is the most detailed and complete webpage on the subject of the Sun Taijiquan 73 Competition Form available on the Internet.



"The Four Characteristics of Sun Shi Tai Ji:

1. The natural position of the body. The position of the body is more natural than in other forms of Tai Ji. The basic position - San Ti Shi - comes from Xing Yi. It differs from the traditional basic position - Hun Yuan Zhuang. The position of the body is higher (angle with the knees of 135°), the axis head - centre of gravity falls on only one foot and not with equal distance of the two feet, the feet are positioned one compared to the other according to an angle of 45° and not in parallel or are aligned like usually used in other schools of Tai Ji. All these characteristics respect the natural positioning of the body with two consequences. Initially a practice more favorable to health, without excessive wear (of the knees in particular). Then, a good balance between stability and flexibility.

2. Flexible and fast movement. The movement of the feet is flexible and fast: as soon as a leg advances or moves back, the other leg follows immediately. One does not find in Sun Shi Tai a horse riding stance with feet equal distance apart or the bow and arrow posture of traditional Tai Ji. In Sun Shi, one uses the free steps coming from Xing Yi and of Bagua. The centre of gravity always falls on one leg; a foot supports all the weight of the body, the other follows, free. The steps forwards are the steps of Beng Quan, and backwards the steps of Pi Quan. The steps of rotation correspond to the steps of Ba Gua. Sun Shi is light, fluid and fast. It is compared with the water which runs and with the clouds which slip into a windy sky.

3. The specific figure of Kai He. Sun Shi Tai Ji has a very specific figure; Kai He (to open - to close) which is found neither in other forms of Tai Ji, nor in Ba Gua or Xing Yi. This Kai He appears with each connection and transition. It makes it possible to control and adjust breathing and to accumulate the Shi (energy potential) in order to prepare for the next change.

4. It is an art which aims at effectiveness in combat. Sun Shi Tai Ji is truly an art of combat. The amplitude of the gestures is limited, the course of the hands are direct, natural and aims to be effective. . It is not the force of the arms which strike, but the sum total of the elastic force of each movement carried out on a correct and uniform axis of gravity."
- Master Bob Melia, Sun Shi Tai Chi

Mike Garofalo's Class Schedule

Class Schedule
Yoga, Tai Chi Chuan, and Qigong Indoor Classes
Instructor: Michael P. Garofalo, M.S.

Class Schedule Changes for this week: None

Location: Tehama Family Fitness Center
2487 South Main Street
Red Bluff, California 96080
530-528-8656

Classes:

Yoga Tuesdays, 5:30 - 6:45 p.m.

Yoga Wednesdays, 5:30 - 6:15 p.m.

Tai Chi Chuan Wednesdays, 6:30 - 7:30 p.m.

Yoga Thursdays, 5:30 - 6:45 p.m.

Tai Chi Chuan Saturdays, 9:30 - 11 a.m.

Yoga Saturdays, 11 - 12:15 a.m.


Instructions, Lessons, Information, and Resources for Mike's Classes:

Yoga: Hatha and Vinyasa Style of Yoga

Standard 24 Tai Chi Chuan (Taijiquan) Form in the Yang Style

Yang Family Taijiquan Long 108 Form

Taijiquan Sword Standard 32 Sword Form

Cloud Hands Website

Kevin Weaver's Taijiquan Classes at TFFC


Blog Notes on my Class Schedule

Changes or Cancellations of Mike's Classes at TFFC



Other Taijiquan or Qigong Classes that Mike Teaches

Private Taijiquan or Qigong Lessons from Mike Garofalo

Sun Taijiquan 73 Competition Form

Most of my efforts lately have been devoted to improving the Sun Tai Chi Chuan International Competition 73 Movement Form webpage. I reorganized the structure of the webpage this week. Next week, I plan to prepare graphics and instructions for Movements 1 -5.

This webpage will eventually include a list of the movements of the 73 form, instructions for each of the movements with illustrations, a bibliography, comprehensive links, a chart of performance times for the 73 Form, selected quotations, general remarks, an introduction, and a brief history of the 73 Form. At present, the webpage is about 160 Kb in size.