Nine Heaven Chi Gung Clinic - Maui

WHAT REALLY HAPPENS WHEN WE STAND?

2011-11-28T13:22:00.001-10:00

Tai Chi Chuan is taught very differently today than it was one or two hundred years ago. While this statement seems obvious to those in the know, it is this difference that is fundamental in answering the question of why many practitioners in olden times had such awesome power, skill and in many cases, radiant health and most today do not.

A SECRET HIDES IN PLAIN SIGHT
One answer lies in the very beginning of the Tai Chi form, just prior to Commencement. What are we doing then? Probably standing with our feet parallel, somewhere between shoulder and hip width, depending on style. And there it is, one of the biggest secrets of Tai Chi, hiding in plain sight. The truth is, the original Tai Chi lineage practice contained Zhan Zhuang training. The practitioners of old often stood in the Wu Ji posture, arms resting at their sides just as they are prior to Commencement, for an hour or more before beginning their form repetitions.

THE THREE CATEGORIES OF DEVELOPMENT
When one begins Zhan Zhuang training their goals generally fall into one of three categories: health and longevity, internal martial power and mental/spiritual development. And since most all achievement in the internal arts is based on greater and greater relaxation and integration, standing meditation along with the Tai Chi moving practices naturally become the method of choice for rapid accomplishment.So, we find a suitable location, get ourselves into position, correct our alignments, center our feeling attention in the lower (or upper) Dan Tien and then what? It is obvious that over time much happens to the individual during Zhan Zhuang practice, such as the transformation of the nerves, healing of various injuries, the acquisition of genuine internal power and even energizing the brain and expanding consciousness. It is fair to say that nearly all great internal martial artists of the previous centuries acquired their achievement to a major extent by first passing through the gate of Zhan Zhuang. (This includes Yang Cheng Fu who trained Zhan Zhuang but only taught it to a handful of people.) So the question becomes, how did they do this? What occurred inside their bodies that allowed them to reach such high levels? The answer to this question has three components: Physical, Energetic, and the Shen force.

AS THE WATER SETTLES THE ROCKS APPEAR
The first thing people generally feel when they begin standing are various ‘discomforts’ in the physical body. These imbalances are generated by causes such as old injuries, energetic blockages, including organ or gland imbalances, psychic/emotional karma, and general mental rigidity. In this discussion we will primarily focus on the physical arena as these issues must be reckoned with before the other areas become steadily accessible. So what is it exactly that causes our discomfort and pain and perhaps more importantly, how do we change it and become relaxed? It can be said that all discomfort within the body is caused by incorrect tension between two primary dynamic forces - the descending Heaven energy (gravity, sinking, Yang) and the ascending Earth energy (lifting, rising, Yin.) These can be thought of as opposite pressures which when not properly equalized create pain, discomfort or at the very least odd feelings or sensations in the body. These pressures manifest both physically and energetically. Our goal here is to enable a balanced interchange. Following the laws of hydrodynamics (the study of fluids in motion) we can postulate that an imbalance of pressure - either too much or too little - exerted on liquid within a defined, somewhat flexible membrane (the body) creates actual physical distortions. Eventually these can become ingrained and also warp the energy body(s). As these imbalances become habitual, the body adapts and creates a “new normal.” The definition of “normal” in this case being what we accept as natural for us, such that no area of the body calls attention to itself. In the case of an injury, normal refers to how things felt before the damage. Of course the: “new normal” is actually an aberrated pattern. This means that after a time we “get used” to the imbalance and begin to experience it as normal. The body is often miraculous in it’s ability to self-heal and yet this same adaptive ability can also be a double-edged sword in that what can’t be corrected by the body’s self-healing, eventually gets blotted out of the conscious mind and feeling. When this occurs the pattern has been locked into the subconscious. And that’s where Zhan Zhuang can be most helpful. The continuous practice of the standing exercise reveals these aberrated subconscious patterns and eventually helps resolve them.

MUSCLE BLOCKAGES AND RELEASING THEM
When we have a muscular injury, in most cases the muscle contracts like a spring, upward and inward. If this is not resolved then ultimately the injured muscle becomes “stuck” to the bone, fascia or other nearby muscles. When this happens the pain or discomfort becomes pretty much constant. To resolve this type of injury we primarily use the descending, lengthening Heaven energy. In extreme cases it is possible for the opposite to happen. The muscle “spring” can be so sprung that flaccidity occurs. This can be particularly challenging when tendons and ligaments are involved. In this case, in addition to the descending Heaven energy, we must rely heavily on the rising, lifting Earth energy to slowly retighten the spring. The good news is, with time, Zhan Zhuang can resolve and heal many of these injuries. What actually happens is that the contracted muscle elongates and comes “unstuck from the bone.” This process can sometimes be quite strenuous, especially when long unused/newly freed muscles come back online or when the body attempts to return to the original energy flows that were present before injury. However, with continued practice these sinews gradually regain their strength (correct dynamic tension) and the soreness vanishes. Please note: if the injury is severe this process can take a long time.

HOW STANDING IS DIFFERENT FROM MOVING EXERCISE
Despite it’s apparent simplicity, standing meditation is actually one of the most challenging things a person can do. One of the reasons is because Zhan Zhuang practice requires absolute mental and emotional honesty. Let me explain. When we practice movement, whether it be Tai Chi, Xingyi or Ba Gua, especially at the beginning, it is easily possible to do it incorrectly and think we’re doing it right. Only later when the teacher corrects us, do we realize our error. This is where Zhan Zhuang is different. Standing for an extended period of time, (40 minutes a day for health, an hour or more for martial achievement) we cannot deceive ourselves into believing we’re relaxed when we are not because sooner or later some uncomfortable sensation appears to remind us. Therefore, when we finally do achieve some degree of relaxation we can know it is genuine. Of course there are many, many deepening levels of relaxation that become available over the years. The same is true of Nei Gung “energy experiences.” When we work with various Taoist alchemies or the like, our imagination becomes so refined that we can create experiences. But the question is, are these feelings and experiences real or just mock-ups of our imagination? With Zhan Zhuang however, there is generally no question whether some energy or feeling is real. Since we are not seeking any particular experience, just greater relaxation, when something does happen out-of-the-blue so to speak, we know it's real because we had no part in trying to create it. Also after one of these experiences, we are often able to recreate and utilize the new awareness.

STRUCTURE VS. RELAXATION
When I first began Zhan Zhuang training, I asked the following question: What is more important, posture or relaxation? The answer I was given after long deliberation was relaxation. While structure is obviously important for many reasons such as integration and Chi flow for example, it is the ability to relax more and more deeply that actually brings achievement. Here it is important to point out that obsessive preoccupation with a posture’s alignment will almost always bring negative results in the way of unwanted tension. Therefore, the symmetry of structure and the quest for its perfection can be deceiving, just look at nature. Nowhere in nature will we find symmetry in the way humans define it. The branches of a tree are not symmetrical nor equidistant, and yet the tree thrives and grows healthy and tall. This means that the sooner we accept our imperfections and learn to be okay just the way we are, the faster our progress. By concentrating on relaxation, eventually the body will begin to correct and adjust the imbalances of itself, or suggest to us how to work with the asymmetrical elements. Here there are two keys to remember, 1) The body wants to heal itself and 2) the body has certain innate wisdoms we can trust. That said, the best way to deal with this dilemma is a balanced approach, to use both elements, alignment (structure) and relaxation interchangeably. The phrase, “Set it and forget it,” is appropriate here. In other words, do your best to set up your structure and then let go of it and work mainly with relaxation.

THE BOTTOMS OF THE FEET ARE THE BENCHMARK
The feet are the place through which all the forces of gravity must pass. There are literally thousands of “gravity filaments” or vertical lines of force throughout the body all of which must be balanced and released from the top of the head/shoulders down into the ground. In this way the front, back, insides and outsides of the bottoms of the feet each reveal the result of our progressive relaxation. The key here is evenness. Generally when we stand, especially at first, some parts of the feet will feel more pressure than others. By tracing these excesses (or deficiencies, not enough pressure) up their respective meridians, we can find the source of the resistance or blockage. Once recognized, the next step is to relax and try to empty the suspect area and then continue to relax the relative muscle channel(s) all the way down under the bottom of the foot. The goal here is equal pressure, no place too much or too little. With much practice, our feeling of this pressure disappears as we merge with the earth. When this is accomplished we have effectively sunk the Chi and created, at least in part, the highly prized state of Sung.

THE FIVE POINTS OF THE FOOT
There are five locations on the bottoms of the feet, knowledge of which will greatly aid in our quest. They are: Kidney 1 - the bubbling well, the center of the heel, the big ball, the little ball and the Center Point, equidistant between the tip of the toes and back of the heels. This point is located directly below Jiexi point, St-41 when standing in Wu Ji posture. There is a sixth point which also proves very useful. This is Zulinqi point, GB-41 and when properly opened, has the power to help release the hip, especially the side of the hip. When checking to see if our Chi has sunk, these locations assist in simplifying the task of isolating and resolving blockages It is important to note that focusing on the bubbling well will cause energy to rise and focusing on the bottom of the heel will cause energy to descend. Focusing on the Center Point will ideally allow energy to ascend and descend simultaneously.

THE WU JI POSTURE: THE QUICKEST ACCESS TO THE SPINE
By leaving our arms relaxed at our sides as we do in the Wu Ji standing posture, our attention more naturally stays inside the torso. Test this for yourself. First, stand with your hands at your sides for a minute or so. Then raise your arms and form the embracing the tree/holding the ball posture and maintain that for a minute. Notice that as soon as your raise your hands, your conscious attention naturally tends to shift to the arms and upper body. Finally, return your arms to the sides of the body and notice what happens. Your feeling attention begins to leave the arms and return to the torso. In addition to this, the width of the feet can influence our ability to be aware of the spine. When we stand in a wide stance (shoulder width or wider) just as with the arms, our feeling attention tends to move to the outsides of the body. On the other hand, when we position the feet at hip width or narrower (see the famous photo of Wang Xiang Zhai) of necessity we must stand “taller,” that is, stretch the body more vertically. This of itself brings greater awareness of the spine.

THE CHI ADHERES TO THE BACK
Students of the Tai Chi classics are quite familiar with this saying. But what does it mean and why is it important in our Zhan Zhuang and Tai Chi practice? In terms of Zhan Zhuang, the Chi gathering and adhering to the back primarily refers to the Yang Chi and the spine. What happens with enough practice is that more and more of the “Yin tissue” in the front of the body (chest, abdomen and innards) elongates and relaxes back toward the spine. This is especially true of the all-important Psoas muscles. When this occurs the Yin tissue feels more insubstantial while the Yang Chi of back becomes more tangible. The importance of the spine both for health and martial achievement cannot be over-estimated. On the health side, the nerves of the spine energize all the organs and glands and much more. In addition, every nerve message which passes from the brain to the body and vice-versa, goes through the spinal column. On the martial side the spine is central to issuing powerful jing.

THE POSITION OF THE EYES
The use of the eyes depends upon one’s goal(s) in Zhan Zhuang practice. For health it is beneficial to close the eyes. This makes focusing inside easier and in my experience is useful no matter what your goal. With all methods, it is important to retain great relaxation in the eyes. For martial arts it is often best to keep the eyes open. One reason for this is because at higher levels the eyes are indispensable in the projection of power/energy. In the first method we use a specific focus on some distant object and while holding our attention there, engage our peripheral vision or what some have termed, “Eagle Vision.” A variation of this is to gaze into the distance with our eyes straight ahead (at the horizon for instance) with no specific focal point. For mental and spiritual cultivation of the Shen force, there two other techniques that can be very useful. The Half-Inside/Half Outside Method often works well. First, one looks straight ahead while half-closing their eyes. Let the eyelids relax and get heavy such that they obscure half your field of vision. Then, and here’s the trick, while keeping your attention focused straight ahead, relax the eye muscles and lower the eyes as if going to sleep. At this point your attention, which is still looking straight ahead, will have become focused on your “inner screen” - eyelids obscuring the upper half of the objective world while your physical eyes are lightly focused downward on the physical reality. As we maintain this relaxed focus, inside, light will begin to accumulate and this leads to the second method. The Eyes Shut Method. This method is similar to the first but with the eyes completely closed. To begin, gaze straight ahead, close your eyes and relax them like going to sleep while maintaining your inner vision steady on the “inner horizon.” Please be aware that this kind of inner seeing must actually be indirect or oblique in order to work. This type of focus is used in such practices as “Circulation of the Light.”

TWO APPROACHES TO RELAXATION
The first approach involves using the mind to square everything away, so to speak. That is, going through the body step-by-step from Baihui point and above the head down through the bottoms of the feet, correcting alignments, opening the various points and locations by relaxing and adjusting as necessary. This method is useful when we have difficulty quieting the mind. Concentrating in this manner gives the mind something to do and tends to get rid of excessive thought. Once this is done we find our center and automatically shift to the second method which involves only feeling. The second approach is deceptively simple. “Don’t think, feel!” This Bruce Lee aphorism uttered in the movie, “Enter the Dragon,” says it all. In other words, briefly use the mind to put your body in the most balanced posture possible at that moment, find your center and then forget the mind and enter the realm of pure feeling/being.

FINDING YOUR CENTER
There are a number of ways to find one’s center. The following method has been found to work extremely well. Place one hand on your Navel/Low Dan Tien area and the other at the Ming Men on the low back. Here it is important to note that there are actually two Ming Men. One is the acupuncture Ming Men which lies just below the second lumbar vertebra and the other is the Chi Gung Ming Men which is found between the 5th lumbar vertebra and the sacrum. With a judicious hand placement you can cover both. Once your hands are in position move your feeling awareness from your front hand, through the body to your back hand. Then move your feeling from your back hand to a point inside your body, halfway between back and front. Lastly, lower your hands to your sides (Wu Ji posture) and just feel. For those who prefer more specificity, five locations can be used. 1) the outside of the abdomen, the skin where your hand is touching. 2) the low Dan Tien, 2 to 4 inches inside the body. 3) the Center Point, equidistant between front and back. 4) the inside of the lumbar vertebra, 2 to 4 inches inside the body from the back. 5) the outside of the back, where your other hand is touching. At first your Center Point location may be vague or amorphous, but with continued practice it will become refined to a single point, after which, many wonderful things begin to happen. Remember to find your center by going from back to front, not the other way around. The reason for this is that we as human beings have much more awareness of the front of our bodies than we do of our backs. Without going from the back first there is a tendency to skew our awareness of the center point.

INVESTIGATING THE NATURE OF RELAXATION
In essence, what we are doing in Zhan Zhuang practice is investigating the nature of relaxation. However, relaxation in this case is not simply becoming limp, for if we completely relax all our muscles, we will certainly fall down. Therefore, the type of relaxation we are looking for involves the minimum dynamic tension required to hold the body upright. After much practice our equilibrium becomes very refined and we are able to “balance on the bones.” At that point the perceived dynamic tension of the body’s soft tissue becomes virtually nil. This deep relaxation will eventually permeate even further and include the organs, glands and even the brain. Why is this so important? Because so much of one’s progress literally comes from deeper and deeper relaxation. Wang Xiang Zhai, the creator of Yiquan, was clear about the necessity for personal investigation and experimentation in this regard. So what are the components of relaxation and how can we deepen it? Relaxation has three basic components: physical, energetic and mental. We will first address calming the mind for without this, deep relaxation is simply not possible.

USING THE PHYSICAL TO INFLUENCE THE MIND
One of the simplest ways to calm the mind is by using the breath. Regulating the breath (making it even) will in turn soothe and slow the mind. Another technique for calming the mind is to relax the eyes and especially the back of the eyes where they attach to the optic nerve. Doing this can dramatically slow nerve messages as well as thought. What we are doing in a sense is creating space in the body. Some people describe it as hollowness, emptiness or lack of differentiation between their body and the surrounding air molecules. These stages are clearly beyond merely being physically comfortable, although deep body relaxation is clearly a prerequisite.

ENTERING THE VOID
When one achieves a considerable amount of genuine relaxation, it sometimes happens that they experience a “time warp,” a sort of space/time distortion. Wang Xiang Zhai called it entering the Void. We think we’ve been standing for 15 or 20 minutes, but when we check the time it turns out to be closer to 40 or 50 minutes, for example. When this occurs it feels like our blood sparkles and we are filled with vitality.

HOW ZHAN ZHUANG EXPANDS AWARENESS
Imagine three concentric circles, each separated from the another. (See Diagram)Now put yourself in the center of the innermost circle. This circle represents our conscious awareness, what we can feel. The second circle represents our peripheral feeling awareness, what we can just barely feel, sense or glimpse. And the third circle represents what we cannot yet feel or perceive. What happens over time in Zhan Zhuang practice is that parts of the second circle (our peripheral feeling awareness) become magnified to the point that they fuse with our conscious awareness (the first circle.) At the same time, elements of the third circle are amplified enough to move into the second circle (our peripheral awareness.) This cycle continues to play out again and again and with each round our conscious awareness grows, sometimes exponentially. The great thing about Zhan Zhuang is that everyone who practices daily will inevitably gain such expansions and all the benefits that go with them, including profound improvement in their Tai Chi form and push hands.

Excerpts from the handbook: INSIDE ZHAN ZHUANG - The Nuts and Bolts of Standing Meditation by Mark Cohen (Available in Spring 2012)

The Hidden Attacks of Tai Chi Chuan

2011-11-12T15:41:00.001-10:00

Explanation and demonstration of the meaning of the classics phrase, "Within Yin there is Yang. Within Yang there is Yin.

The Exchange of Yin and Yang in Tai Ji Quan

2011-08-12T19:41:00.004-10:00

An explanation of an advanced Tai Ji evolution known as the Exchange of Yin and Yang where each side of the body is doing something different.

Understanding the Tai Chi Classics - Attack Timings

2011-04-19T22:16:00.001-10:00

An explanation and demonstration of advanced attack timings used in Tai Ji.

The 3 Categories of Ta Ji Applications - Part 1 - Fundamentals

2011-02-16T13:15:00.002-10:00

An explanation and demonstration of the 3 Categories basics:

Spot Hitting - Joint Manipulation - Downing the Enemy.

AN - The Hidden Secret to Practical Self-Defense

2010-11-12T22:09:00.002-10:00

An explanation and demonstration of the use of AN energy (Rooting) developed in standing meditation for practical self-defense. Tai Ji and Yiquan applications are used. (includes slow motion)

Inside Zhan Zhuang - The Nuts and Bolts of Standing Meditation 3

2010-10-01T16:47:00.003-10:00

The transformation process in standing meditation is discussed. Also a brief demonstration including Slow Motion.

inside Zhan Zhuang - The Nuts and Bolts of Standing Meditation 2

2010-07-13T10:27:00.003-10:00

Using the Heaven and Earth energies to resolve blockages and open the body further.
Also a testing the validity of these energies with a partner.

More Jianhou Single Whip Details and Apps

2010-07-07T01:31:00.003-10:00

More Yang Jianhou Single Whip details and additional applications

Yang Jianhou Style - Single Whip

2010-05-22T18:46:00.005-10:00

The Yang Jianhou Style single whip is in many respects quite different than that of his son, Yang Cheng Fu. Also shows some applications.

Yang Jianhou Style - Grasp the Bird's Tail

2010-04-11T22:50:00.007-10:00

Part 1 - is a breakdown of the basic movements of Grasp the Bird's Tail from the Yang Jianhou form and a comparison with the Yang Cheng Fu method.

Part 2 - shows some applications of the Grasp the Bird's Tail movements and their variations from the Yang Jianhou form.

Yang Jian Hou Style - Lift Hands - Strike the Tiger

2010-02-08T09:36:00.003-10:00

This vid contains demonstrations of the Lift Hands and Strike the Tiger form movements and applications from the Yang Jian Hou Style of Tai Chi Chuan. This method is thought to be the "missing link" between the Chen and Yang Styles.

Yang Jian Hou Style Chi Shr (Commencement)

2009-12-24T12:45:00.005-10:00

This version of commencement (Chi Shr) comes from Yang Cheng Fu's father, Yang Jian Hou. Also includes some Chin Na applications

POUNDING - Most Efficient Internal Martial Arts Warm-up

2009-11-08T07:28:00.003-10:00

aka - Tapping. If you're pressed for time or just want to warm-up quickly, this is a great way.
(requires a training partner)

Applying the UNIVERSAL PULSE for Tai Ji Self Defense

2009-10-05T08:55:00.004-10:00

The Universal Pulse (Universal Rhythm, Universal Breath) is the ebb and flow of Yin-Yang spontaneously manifesting as whole body spherical breathing. "...if one part moves, all parts move." This state begins to occur after many years of practice. We imitate it through making our breath (inhalation and exhalation) even. When one inhales more than one exhales or vice versa in daily life it is often indicative of a water/fire (Heart/Kidney) imbalance. Harmonizing the Breath so as to emulate the Universal Rhythm can help correct this.

2009-09-06T07:55:00.003-10:00

Wu Style Tai Chi Chuan - 12 Tui Shou (Push Hands) - Exercises 1 & 2

Wu Stlye Tai Chi Chuan - Push Hands - Solo Exercise

2009-09-06T07:41:00.004-10:00

Wu Style Tai Chi Chuan Push Hands Solo Exercise. This vid uses right foot forward stance (right hand leads) but should eventually be applied to the three other possibilities: Right foot forward, LEFT hand leads. Left foot forward, left hand leads. Left foot forward, RIGHT hand leads.

Peng, Liu, Ji and An - The Basic Energies of Tai Ji

2009-08-27T09:07:00.004-10:00

A short explanation of Tai Ji Quan's 4 basic energies including a brief overview of their manifestation in postures.

Understanding Spiral Energy Pt 1

2009-07-10T09:09:00.010-10:00

The first of several discussions on Spiral or silk reeling energy.

Spiraling in the transition between Commencement and Single-Hand Peng from the original Yang Cheng Fu form.

Gaining More Power in Tai Ji - - Parts 1 & 2

2009-05-27T08:28:00.004-10:00

Part 1 -- Standing Briefly at the End of Each Posture - Solo Method
Part 2 -- Releasing Power in Static Postures - Two Person Method

Walking - Testing your Root - How It Works

2009-03-20T08:44:00.007-10:00

Part 1 addresses the physical basics of generating spiral energy in the legs while walking.

Part 2 addresses whole body spiraling (Yang and Yin spirals) including methods of cultivation.

Part 3 shows the result of application of pressure by an opponent to the various parts of the Yang and Yin spirals.

Walking - Testing Your Root

2009-02-03T16:53:00.003-10:00

Using the sliding or rubbing step and the natural step (heel to toe) to test your root while in motion and subjected to various impacts.

Any Point on the Body becomes a Weapon: How it Works

2009-01-09T17:27:00.004-10:00

An explanation and demonstration of Yang and Yin Peng, highlighting the difference.

Any Point on the Body becomes a Weapon

2008-12-28T22:18:00.003-10:00

When one has cultivated long enough and practiced diligently over a long period, one aquires both Yang and Yin Peng throughout the body.

Yang Tai Ji - The Dan Tien Method

2008-08-29T11:25:00.005-10:00

This vid is an example of a rarely seen high-level practice using the first set of the original Yang Cheng Fu Form. In this method the hands are kept fairly close to the body and relatively centered in front of the Dan Tien, generally at the level between the navel and the pubic bone. After enough correct practice one feels 1) the movement of the Dan Tien energy, 2) the body's Spiral energy, 3) the hands interacting with the body's Elixir Field...among other things

INSIDE ZHAN ZHUANG - The Nuts and Bolts of Standing Meditation Part 1c

2008-06-23T22:33:00.005-10:00

Part 1c concludes with the breath - half-moon and whole-body breathing, the chi breathing point, the Psoas muscles and the hanging basket - suspending the pelvis, closing technique for ending each practice session, how to apply what you've learned and what to expect as you explore the Wuji standing meditation practice.

INSIDE ZHAN ZHUANG - The Nuts and Bolts of Standing Meditation - Part 1b

2008-06-23T22:12:00.007-10:00

Part 1b summarizes, reviews and continues with the basic components of the Wuji posture, position of the legs, unlocking the knees, using gravity to release blockages, explanation of SUNG, the body's ideal state. Surrendering to gravity - dropping the weight below the feet, the two types of muscles - mobilizers and stabilizers.

INSIDE ZHAN ZHUANG - The Nuts and Bolts of Standing Meditation - Part 1a

2008-06-23T20:03:00.004-10:00

Part 1a continues with the basic alignments and body mechanics, opening the midrift to stretch the spine, finding your center from the back, feeling the five points, the low Dan Tien and Mingmen, explanation of the Kua, the biggest "joint" in the body, connecting the lines of gravity - front, back outside and inside.

INSIDE ZHAN ZHUANG - The Nuts and Bolts of Standing Meditation Part 1

2008-06-23T18:51:00.007-10:00

Part 1 includes the basic mechanics of the stand using the Wuji posture. Alignment of the feet, the three parts of the feet and their importance, the central, left and right deep channels of Chi Gung, the feet as the benchmark of your stand and gravity, arm and hand positions, the spine, eliminating it's three curves, activating Feng Fu point at the base of the skull, how all nerve messages pass through this point from the brain to the body, the position of the head and neck, releasing the chest and rounding the back.

8 Postures for Martial Power/4 Postures for Health

2008-06-22T16:39:00.004-10:00

This vid shows the 8 basic Yi Quan postures for martial power along with a sequence of 4 for health. The Wuji posture is also mentioned.

Adjusting Posture in Zhan Zhuang - Part 2

2008-03-29T16:34:00.005-10:00

In this post I will discuss the relationship of the acupuncture point Zu Lin Qi (GB-41) to the connection, adjustment and balancing of the hip. Point location: In the depression distal to the junction of the 4th and 5th metatarsal bones, on the lateral side of the tendon of m. extensor digiti minimi of the foot.

For the purposes of Zhan Zhuang this point comes out just behind the "little ball" of the foot. Although Zu Lin Qi has a number of important internal functions, for the purpose of this discussion we will focus on it's auxillary ability to directly release the hip.

Connecting GB-41 to open and adjust the Hip: Without shifting central equilibrium, focus on the point (on the top of the foot) relaxing until you can feel where the additional weight comes out on the bottom of the foot (behind the "little ball.) Notice the change in how the hip feels. Repeat the above process several times until you feel a substantial release (or adjustment) in the hip and/or a greater connection between the two locations.

More Later.

Adjusting Posture in Zhan Zhuang - Part 1

2008-03-01T14:36:00.011-10:00

It is often difficult to know what to do when some part of your body feels odd or becomes sore while practicing Zhan Zhuang. In fact the techniques to remedy this are seldom taught. In this post I will discuss the use of the elbows, specifically adjusting the distance of the elbow from the spine to alleviate discomfort and restore Sung.

In this example we'll use the universal posture (holding the ball or embracing the tree.) Please note: the further the elbow tips are away from the spine (front to back as well as horizontally) the more the deep structural muscles are stretched. If there is too much strain the body will be unable to relax properly and one can end up tighter than when they started.

To prevent this: without changing the width of the posture move the elbows back a little toward the spine (or mid-line of the body if you bisect it horizontally) Inhale up to the clavicle then as you exhale, relax the upper back and allow the elbows to drop very slightly downward and forward.

When done properly you will feel an expansion in the upper back as more and more muscle tissue engages to help support the arms. The whole shoulder girdle will become more relaxed and your arms will feel lighter.

More Later

Fa Jing - Tucking the Tailbone

2008-02-01T13:55:00.000-10:00

In addition to the lateral shake used to generate Fa Jing there is another method involving the 'tucking' of the tail bone. The technique is fairly simple to describe but initially difficult to execute.

From the kua closed position on the front weighted leg (as seen in the previous video of the Yang Tai Ji Brush Knee) one quickly rotates laterally around the central channel (Zhong Ding) toward the rear leg. This opens the forward kua and momentarily closes the rear one. From there one instantaneously snaps their hips back to centerline position while simultaneously tucking the tail bone under. (Digging the tail bone into the Earth)

This drives the weight from the heel or mid-line point to bubbling well. The effect of this is to greatly enhance the frequency of Qi being emitted which, in push hands, will dig out (uproot) the opponent, always feet first.

Fa Jing - Cracking the Whip

2008-01-26T09:33:00.001-10:00

Fa Jing is in some ways a complex and difficult subject, however there are certain basics common to all forms: The Fa Jing 'Shake' and later the tailbone tuck. In the above example using the Brush Knee movement of Yang Tai Ji, it starts in with Kua of the rooted leg (left front) being closed. From there the hips snap laterally to the right (opening the Kua) and then back to the left (closing it) as the Jing is emitted. We shall discuss the applications of the 'tailbone tuck' in a future post.

***Use caution with this method as it gives very little room for forgiveness if done incorrectly. The tremendous amount of torque generated can cause instant injury if the power does not leave the body and instead gets trapped somewhere inside.

More later.

Pulsing the Joints Exercise

2008-01-21T20:15:00.000-10:00

Once we have mastered opening and closing the joints individually, in combination and finally in whole body movement we move on to the stage known as Pulsing the Joints. This method has many health and martial arts benefits having to do with the increase and freer movement of the synovial fluid.

Go to the end of any posture, say Double-hand Wardoff, Press, Push, Lift Hands, Crane Spreads Wings or Single Whip for example.

(Closing/Compressing) While maintaining the basic frame or posture inhale and sequentially or simultaneously close/compress the joints (and spine) and stretch everything inward to the center. The body slightly contracts from all directions.

(Opening/Expanding) Exhale and open/expand the joints (and spine) while stretching everything from the center out to the extremities, allowing the entire body to slightly expand in all directions.

This practice then becomes a reflection of, “…if one part moves, all parts move…”

Although this practice is physical at the beginning and at first you usually feel stiff, gradually your perception will hone in on just which tissues to use and you will leave more and more muscles relaxed.

Note – This is like learning any new physical task. At first we use many more muscles than necessary to perform the movement. But gradually over many, many repetitions we learn to use only the specific muscles required and leave the rest relaxed.

In other words the action becomes reflexive and subconscious, allowing you to proceed to future levels of refinement – Eventually being able to use the center point Chi energy of the Dan Tien to motivate, impel and direct the body’s movements without thought of muscular strength. “…mind leads the Chi, Chi leads the body…”

More Later.

Complete Opening and Closing Sequence

2008-01-20T07:48:00.000-10:00

Closing the Joints Sequence

Toes coordinated with fingers, feet with hands, ankles with wrists, knees with elbows, hips with shoulders, shoulder blades with spine/sacrum/tailbone to Dan Tien/Ming Men.

Opening the Joints Sequence

Dan Tien/Ming Men to shoulder blades coordinated with spine/sacrum/tailbone, hips with shoulders, knees with elbows, feet with hands, fingers with toes.

At the preliminary level these must be felt sequentially going in and out of the center (telescoping or “snaking”) but later as all this becomes subconscious it will be felt to occur simultaneously. This leads to the exercise of pulsing the joints.

More later.

Closing and Opening the Joints

2008-01-18T20:50:00.000-10:00

Closing – From the tips of the extremities into Dan Tien.
Opening – From Dan Tien out to the tips of the extremities.

This exercise entails simultaneously closing and opening the joints in each posture adhering the law of the six harmonies. First work through the single basic coordinations one at a time. Let’s use Brush Knee as an example. On the first repetition only concentrate on shoulder-hip connection, the second pass, elbow and knee and so forth.

Next, work on the multiple combinations such as elbows-knees and ankles-wrists. Finally combine everything together in a single movement linking sequence.

More later.

Alignment Practice

2008-01-17T18:17:00.000-10:00

Originally Tai Ji was learned by standing in the individual postures before any movement was shown. The Double Wardoff (Peng) Rollback (Lu) Press (Ji) Push (An) and Single Whip (Dan Bien were traditionally emphasized.

Single Posture Standing:
Assume the correct alignment for the end or beginning of a posture or transition and then just relax as much as possible while maintaining your alignments. Search for ways to relax more and more of the muscles, first the muscle bellies and later also the attachments. This latter perception leads very naturally into Releasing the Joints which is a necessary requisite for their Opening and Closing.

Remember to stay within your own limits at the time of each practice. (These can often vary considerably from day to day.) Allow the overall posture therefore to be smaller or larger, higher or lower accordingly.

More Later.

Tai Ji Hardwiring Practices

2008-01-16T12:17:00.000-10:00

The idea of hardwiring practice is to link each part of the body to the Dan Tien. Eventually the Dan Tien becomes a control/dimmer switch for the entire body’s movement throughout each individual posture and transition.

Note – All levels are best exercised first using single forms repetition practice. Practice each separate movement repetitively, concentrating on the particular aspect you select then do the same for each transition.

4 Basic Areas and Stages of Physical Concentration.

1. Basic Alignments
2. Opening and Closing the Joints.
3. Linear Tissue/Sinew Stretching.
4. Twisting, Wrapping and Spiraling Sinews and Tissues.

Eventually Opening and Closing the Joints and Stretching and Spiraling the Tissues become one simultaneous, cohesive movement executed within the correct alignment of each posture’s Frame.

More Later.

Small Circle Yang for Healing

2008-01-15T11:31:00.000-10:00

Although normally used to train advanced martial art applications, the small circle method of Yang Tai Chi can also be practiced to promote healing of injuries.

This video explains how to tailor and modify one version of the Yang Cheng Fu form to assist in repairing and strengthening injured tissue.

Prerequisites for Achievement of Yin Peng

2008-01-14T16:57:00.000-10:00

Yin Peng can only be approached after investing serious time in thoroughly mastering the physical aspects of training, collectively known as Yang Peng—the basic level of Sung—the elasticity of the physical body.

Step 1 involves ‘hardwiring’ the basic postural alignments.
Step 2 integrates the method of opening and closing all the joints.
Step 3 entails the stretching all the tissue of the body—from the center to the extremities during opening and from the extremities to the center while closing.

Step 4 adding to step 3, all the tissues are now spiraled (twisted, wrapped) around the bones from the Yang to the Yin surfaces while closing and then from Yin to Yang surfaces while opening.

Step 5 necessitates achieving conscious awareness of the bones and at the highest level the bone marrow, spinal cord and brain tissues. This step becomes the bridge between the physical methods and purely energetic practices necessary to implement Shen Force. By mastering the five physical steps we achieve ‘frame’ and a certain degree of Sung. This becomes the foundation for establishing a solid sense of Central Equilibrium during gathering and issuing . Only when all these basic connections and movements are programmed thoroughly enough to enter the subconscious and become reflexive habit are we ready to discover Yin Peng.

More later.

Internal Gung Fu 1 Video

2008-01-12T15:10:00.000-10:00

This is a compilation of methods ranging from the external (Yang) to the internal (Yin). Elements of Yang Style Tai Ji and Yiquan are featured. Contains some explanation and original background music.

Nine Heaven Guestbook

2008-01-12T11:27:00.001-10:00

Aloha and Welcome to the Nine Heaven Chi Gung Clinic Guestbook
Please Feel Free, Mahalo

Peng/Liu Application Sequences Slideshow

2008-01-12T10:35:00.001-10:00

Here are some old snapsots of Peng and Liu Frame-Testing

Something for Everyone

2008-01-11T09:04:00.000-10:00

Different people practice different forms of exercise depending on their health and ability. But of all these inummerable methods only one is truly suitable for all people regardless of their condition and that is -- Zhan Zhuang, standing meditation.

The reason for this is that even strenous practice of standing meditation does not put undue pressure on the heart and lungs as other more active forms of exercise or sports clearly do.

This is a bold statement but it is backed up with hard scientific research and testing. This data is available in Dr. Yu Yong Nian's new ebook - Zhan Zhuang and the Search of Wu. (Translated into English) At age 87, Dr. Yu is Wang Xiang Zhai's last living disciple.

See for yourself and enjoy...

A Sense of Well Being

2008-01-10T12:34:00.000-10:00

In these turbulent times, people everywhere are seeking to combat the increased stress and general malaise that lead to so many unhealthy conditions of both body and mind.

As one, who of necessity, has personally researched hundreds of methods in this regard, I’ve found none to compare to the excellent simplicity and overall benefit of what the Chinese call Zhan Zhuang or The Therapeutic Standing Exercises... What do you think?