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.

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.