Stone Lantern Internal Martial Arts

New Website for Stone Lantern

2009-12-07T20:48:00.001-05:00

I've relocated the site for Stone Lantern.
You can check for the most recent information at www.thelantern.tumblr.com.

100 levels to being a beginner

2009-11-29T21:45:00.001-05:00

Because of the subtly, depth and length of history of the internal arts, it is like there are a 100 levels of being a beginner.
No matter what your progress there is always more to understand, a wider context to comprehend or greater depth to experience.
This helps to keep pride in check. Its better to try to be a better beginner rather than striving to be a master.

A Superior Practice

2009-11-22T20:04:00.002-05:00

The Shennong Bencao Jing is probably the oldest written manual on herbalism. Written approximately 2000 years ago in the Han Dynasty, the text divides medicinals into three general classes; lower, middle, and superior.
Interestingly, in the inferior class are quick acting herbs that address a narrow range of symptoms, while the superior class of herbs have slow, broad acting effects. Quite the opposite of the conventional Western mindset towards medicines.
The slow acting herbs are seen as superior because they can benefit just about everyone without side effects. While the inferior herbs must be used judiciously and for only a short period of time.
If we tale this same idea of classes and apply it to the broader range of health practices then self-treatment (such as diet and exercise) would certainly rank higher than treatments such as surgeries, medications or even acupuncture or herbs. Higher still would be qigong and meditation practices. Amongst the superior class, would be those internal arts that are gradual and safe.
I don't think that all internal practices are inherently safe for everyone. And it is possible to do harm with incorrect practice. But the essential guideline of the superior class is the same: a gradual cultivation of a broad range of benefits. This is the charactistic of a superior practice.

Superman versus Iron Man

2009-11-15T19:15:00.004-05:00

Of the "Four Tigers" that represent the 19th generation of Chen Taiji, the two most well known are Chen Xiaowang and Chen Zhenglei. Both come from Chen village, both learnt from Chen Zhaopi and Chen Zhaokui and only three year separate their age. But their Taiji is noticeably different. Chen Xiaowang has an explosive style marked with frequent fajin and impressive jumps. In contrast, Chen Zhenglei's form is more relaxed and fluid. This difference is easy to see in the new frame erlu.

In seeing the difference it is tempting to judge the two against each other, like speculating which of two comic book heros would win a fight. I would suggest that this would easily miss the point that these are two highly skilled masters.
Having never trained under or seen Chen Xiaowang in person, I cannot go beyond the above observations. But having attended several seminars with Chen Zhenglei, I have come to greatly appreciate his flowing style. Before fajin can be properly done, you must have the body relaxed and co-ordinated. Chen Zhenglei's presentations underscore this fact. Seen in person, even at sixty, he is surprisingly solid in build and supple in movements. In demonstrating movements, it is clear that fajin is possible with every movement. But he asks his students to look more broadly at the full requirements of Taiji. Explosive power is possible when Taiji is properly trained, but it is not the point to training.

One Idea

2009-11-05T10:26:00.003-05:00

There are hundreds of English language books and videos now available on qigong and the internal martial arts. On the Internet even more information can be found. The temptation is to collect more and more of this information, as if possessing information is the way to improve.
I can guarantee that all this information is incomplete. Without practice and experience the internal arts do not exist. And no book or video can replace this.
Take one lesson from one book. Until you understand how this relates to your practice, no further information is required

World Wushu Championships, Toronto

2009-10-30T14:29:00.004-04:00

The World Wushu Championships were held in Toronto last week. I was able to only see the Sunday competitions. While certainly not 'internal', it is an amazing display of athleticism and artistry. The Canadian team did well, but naturally the Chinese team outshone the others. Here are a few highlights:

Arms and Legs

2009-10-05T20:55:00.001-04:00

The limbs meet the body at the shoulders and hips. For coordination of the whole body, proper alignment of these joints is crucial. The challenges are to find the structure and to release any tension.
So the shoulders need to sink into the body, while the body needs to sink into the hips.

Harmonizing & Building

2009-09-23T22:33:00.001-04:00

The acupuncture textbook "Applied Channel Theory" by Wang Ju-yi provides one of the most detailed descriptions of the dynamics of Qi movement and transformation in the English language. It has made a big impact on my acupuncture technique and also clarified my understanding of how this applies to the internal arts.
Two forms of Qi that circulate through the body are the Wei (defensive) Qi and the Ying (nutritive) Qi. The Ying Qi moves through the channels, providing nourishment to the channels. The Wei Qi travels outside of the channels near the surface of the skin and protects the body. Breath and the Lung network governs the movement of the Wei qi, while the muscle - as an extention of what is known as the Spleen network in TCM - assist the movent of the Ying qi.
When movement and breath are co-ordinated, as with practicing internal arts, the Wei and Ying are harmonized. When these two types of qi are harmonized, the body is protected from external causes of disease. (In Chinese Medicine, this covers a range of diseases from acute, like the common cold, to chronic, like arthritis, to serious, such as stroke.)
When these two types of Qi are harmonized, they also allow the Channel Qi to be strong and nourish the internal organs. This happens when Essence (Jing) which is activated and dispersed throughout the body, is drawn back into the channels at the extremities by the harmonized flow of Ying and Wei.
With the internal organs strong, the body is protected by the other important cause of diseases - internal causes. This outward flow to the extremities by the Ying and Wei and the inward flow of the Channel Qi to the internal organs happens simultaneously and protects the body from both internal and external causes of disease.
This unifies Jing and Qi of the famous trio of Jing, Qi and Shen (Mind). What about the Mind?
When the body is resilient, it is better able to contain the Shen. The Shen can then become anchored and relaxed, which results in clarity of perception and judgement. While complex, it is important to remember that the coordination of breath and movement is the key.

Making practice complete

2009-09-07T22:34:00.001-04:00

Attended the first of two workshops with Chen Zhenglei in Ontario. During this seminar he pointed out that for Taiji, practicing the forms is only one part of the complete system of Taiji. Partner practice through push hands (tuishou) is an essential second half.
He went on to outline what I had often speculated - through the forms you are learning about yourself while through tuishou you learn to extend your capabilities. With forms practice, as I've mentioned before on this site, you learn to coordinate your movements, you learn to relax, and you build Qi within your body. Practice with a partner, on the otherhand, requires you to extend that awareness out to the other person and to learn how to apply the coordinated movements to control them.
The third part of the Taiji system is the process of character development. While there is a sequence that these three follow, the boundaries are not hard and fast. As one part will feedback into and influence the others. But essential to this is the understanding that there is more to practice that simply the forms.

Photo Gallery

2009-09-02T16:43:00.006-04:00

Playing Chen Taiji 18 posture form

Don't Try, Do

2009-08-30T19:46:00.001-04:00

With the internal arts it's important to understand the idea of branch and root. The branch is what is most apparent and can easily be seen. The root is the key idea but is hidden.
I friend of mine is teaching himself Tuvan throat singing, of all things. Tuvan throat singing involves singing two or even three notes at one time using overtones.
"I'm starting to get the hang of it," he told me. "But if you try to make the second note it won't work."
He explained that what is required instead is to focus on singing the base note and then on creating the right conditions for the overtones to appear.
"trying to sing the second note isn't the way to get it" he told me, "you just gotta do the singing instead."

Taoist Utopia

2009-08-20T22:37:00.001-04:00

Here are two discussions of a taoist utopia. The first is Chapter 80 from the Daodejing. The second is from a less conventional source, Charlie Chaplin. It is an excerpt from the Barber's speech from The Great Dictator.

Small country, few people —
Hundreds of devices, but none are used.
People ponder death and don't travel far.
They have carriages and boats, but no one goes on board;
Weapons and armour, but no one brandishes them. They use knotted cord for counting.
Sweet thier food, beautiful their clothes, peaceful their homes, delightful their customs.
Neighbouring countries are so close you can hear thier chickens and dogs. But people grow old and die without needing to come and go.

In this world there is room for everyone. And the good earth is rich and can provide for everyone. The way of life can be free and beautiful, but we have lost the way. Greed has poisoned men's souls, has barricaded the world with hate, has goose-stepped us into misery and bloodshed. We have developed speed, but we have shut ourselves in. Machinery that gives abundance has left us in want. Our knowledge has made us cynical. Our cleverness, hard and unkind. We think too much and feel too little. More than machinery we need humanity. More than cleverness we need kindness and gentleness. Without these qualities, life will be violent and all will be lost.

Like Rain Falling Through Trees

2009-08-15T22:50:00.001-04:00

A training extravaganza in Quebec City and holidays have left this blog a little slient.
Describing the difference between training Magui Bagua and Chen Taiji, my teacher, Andrea Falk said Chen Taiji is like rain falling through leaves while Bagua is like an expansion of the channels. Keep in mind that this is someone who has trained internal styles for over 25 years. She is describing her body's felt response to training not some conceptual idea of what training should be like.
Internal styles train the body to build Qi. But different styles do so in different ways. To understand this requires a clear understanding of the foundational practices of the style you train and enough attention to these fundamentals to shape your body, attuning it to the requirments of your practice.

Internal Arts Tourism

2009-07-19T16:35:00.001-04:00

Books and DVDs for the internal arts are a bit like maps. Maps can give the names of streets and can even point out a few main attractions. But they can't tell you what it's like to live there.
For this you need a resident. Someone who can tell you about the different neighbourhoods, the shops that offer the best value or the nicest of the local parks.
Likewise, living in a place is different than just visiting. Living in a place involves a committment to the area and a process of rooting. Both putting down roots and letting where you live sink it's roots into you. None of this can be done with only a map.
Better to go to class than read a book.

Letting Intent Surface

2009-06-29T22:16:00.001-04:00

"Chen Style Taijiquan: The Source of Taiji Boxing" has the following description of how Xin (mind) and Yi (intent) are harmonized:
"One must quiet and relax the mind. When the mind is calm Yi (intent) surfaces. One can then concentrate and focus the Yi" (D. Sim & D. Gaffney, pg 69)
It is a good reminder that what you don't do is very important in the internal arts. Overthink and you will not get anywhere. Still the mind and opportunities will follow.
The book the above quote comes from provides an excellent overview of central Taiji training concepts. It smartly avoids trying to teach the forms and focusses on being a resource for students. Certainly one of the better books on Taijiquan in English.

Experiencing Qi

2009-06-24T15:45:00.003-04:00

Qi is not as mysterious or esoteric as many make it out to be. To be alive means that Qi is active and moving within our bodies. Like a magnet that has a North pole, a South pole and the lines of force that are created as a result, in living beings, consciousness being present in the body creates the flow of Qi.
What makes Qi so elusive is the fact that it is always present – we experience Qi like a fish experiences water.

The 3 Internal Harmonies

2009-06-06T21:06:00.001-04:00

Chen Zhenglei, details the 3 internal harmonies as Shen (mind) with Yi (intent), Qi with Li (strength) and tendons with bones ("Chen Style Taijiqian, Sword & Broadsword" pg. 96). This differs from other versions but the fact that he is a scholar as well lineage bearer make me believe that this is more than just an idiosyncratic interpretation.
Missing is the harmony of qi and yi. However it is often said that "Qi follows Yi" automatically. The addition of tendons and bones is interesting to me because of what I know of Magui style Bagua. Tendons & Bones are extensions of the Liver & Kidney networks, the two deepest in the body. Magui bagua's approach is to train Qi & Blood primarily. This is required to build up the tendons (and, I think, bones). To train more externally, working say the muscles, might appear to be quicker, but the gains are temporary and increases the risks of injury. Staying focused on training Qi & blood builds the body from the inside out.
Chen Zhenglei's inclusion of the tendons & bones, I think reflects similar thinking. The structure (bones and tendons) need to be harmonized, not forced or worked. This allows the proper opening of the body and the full circulation of Qi throughout all of the channels and networks. This pair is also provides a linkage to the 3 external harmonies (which describe the requirements of proper posture & alignment), making the 6 harmonies more integrated.

Movement & Stillness

2009-05-24T21:41:00.001-04:00

Qigong has moving forms and still meditations. Internal martial arts have forms and applications, but also stance training or other meditative practices.
Movement circulates Qi. Movement with relaxation opens the channels. Stillness allows the Qi to settle. Stillness with intent helps the Qi to condense.
To build health I think both movememt and stillness are required. Unfortunately it is very easy in practices like taiji to overlook the 'quieter' parts of training. There are always sequences to remember, applications to understand, details to appreciate, etc. But unless the Qi is allowed to gather and concentrate, I suspect that all that movement will always fall short of the mark.

The thorny issue of Qi

2009-05-10T17:52:00.000-04:00

I have come across some internal stylists who proclaim they don’t believe in Qi. I have to wonder why then they practice internal styles. It’s like writting Haiku poems that aren’t three lines - it can be done, but then it is no longer Haiku.

But it then raises the thorny issue of Qi. Qi needs to be taken on its own terms. We use the Chinese word “Qi” because there is no equivalent word for in English. Likewise, there is no scientific concept that is equivalent.

This should not make Qi mysterious. As a Chinese Medicine practitioner who does acupuncture treatments, Qi is not mysterious. It can be helpful to think of Qi as a reflection of the overall health of a person - their physical and mental capabilities and coordination. But it not helpful to limit it to something like the electrical impedence of the skin, or a mechanical calculation of vertors or leverage.

In very broad strokes, our Western thinking leads us to analyse theories while the internal martial arts are built on analysing experience - our own and the experience of our predecesors. Time spent making Qi fit into some kind of theory will be far less productive than time spent training conscientiously.

internal martial arts & Daoism

2009-04-29T22:31:00.001-04:00

From chapter 33 of the Dao De Jing:
"Knowing others is intelligent.
Knowing yourself is enlightened.

Conquering others takes force.
Conquering yourself is true strength."

Transl. By S. Addiss & S. Lombardo.

Health versus Fitness

2009-04-05T22:47:00.001-04:00

To distinguish between internal arts such as Taiji, Bagua and Xingyi from external practicies its important to distinguish between health and fitness.
When you are healthy you can achieve a high level of fitness. If you overtrain, however, you will injure your health. Fitness is supported by health.
External styles require fitness. But as we age or if we injure ourselves, our bodies are slower at recovering. The demands of external styles can then be too hard to maintain or can contribute to eroding health.
Internal styles, in contrast, link directly to our health. The training methods are different because the intent is to build health rather than draw on fitness. The result is a practice that cultivates health. On the martial side of things, the effectiveness of internal styles comes from a strong vitality. The more the mind and body are coodinated and integrated, the more effective the techniques.
This distinction is easy to overlook. But unless it is recognized, your training in internal styles will always be limited.

Language study

2009-03-15T21:43:00.001-04:00

Mandarin is a tonal language. The subtle rise and fall in pitch is essentail to understanding what is being said. And for english speakers it is a part of speech that we can overlook.
Movement is also a tonal language. There is all kinds of information about our selves within our movements. But it must be listened for to be understood.
The practice of Taiji and Qigong is the learning of a new language Alignment and structure are the grammar. Postures are the words. While sequences create poems that speak indirectly of truths.
The appreciation of this language begins with listening to what has previously been overlooked.

Chen Taiji, Xingyi & Bagua Class Schedule

2009-03-10T12:03:00.002-04:00

Taiji, Xingyi and Bagua at St. Andrew's Church

Internal Martial Arts will be taught on Wednesday 7:30 - 9:00pm and Thursdays (Taiji only) 8:30 - 9:30pm at St. Andrew's Church (161 Norfolk Street).
Free Introductory Class, April 1st
Discover the internal martial arts with this free introductory class. Instruction and demonstrations of Taiji, Xingyi and Bagua will be provided. Please call or email to register.

Registration:
Taiji and Xingyi/Bagua Classes
(students can choose between 2 streams, Taiji or Xingyi/Bagua)
Wednesdays, April 8th to June 24th
please note, there will be no class on April 22nd
7:30 - 9:00pm
Taiji $108, Xingyi/Bagua $163 - includes $55 towards weekend seminar with head instructor Andrea Falk.

Taiji classes
Thursdays, April 2nd to June 25th
please note, there will be no class on April 23rd
8:30 - 9:30pm
$108

Five Animals Play: About the Bear

2009-03-03T09:28:00.004-05:00

The Bear is one of the five animals that are found in the Five Animals Qigong (Wu Qin Xi). The form is based on the Five Phase theory which describes the cyclical transformations of Yin and Yang using the icons of Wood, Fire, Earth, Metal and Water.
The Bear represents the Earth phase, which is often described in Five Phase theory as a pivot - the mid-point between the rising of Yang (Spring and Summer) and the increasing of Yin (Fall and Winter). In an agriculture society, it is also the time in the year when crops ripen and are ready for harvesting. Not surprisingly, this Phase corresponds in the body to the digestive system and is said to manifest in the muscles.
Being an Earth phase, the movements of the Bear are rounded and centered. Broad in structure it has the movement like a wide river. Power in the form comes from the hips and abdomen (similar to the core emphasized in Pilates). The joints of the body (especially the hips, shoulders and spine) are all rounded allowing the movements to travel through the muscles and soft tissue of the body rather than the bones or ligaments.
Intellect and thoughtfulness are the mental aspects represented by the Earth phase. In the same way that this phase is responsible of the digestion and assimilation of food, this phase also governs the assimilation of ideas.
Within Five Phase theory, there are several ways to describe the interaction between the phases. In TCM, a very important arrangement places the Earth in a central position. Fire is above, Water below with Metal & Wood on either side. This emphasizes the ability of the Earth to balance and support all of the other phases. Because of this, I view the Bear form as central to the Five Animals series of animals. Training the Bear will strengthen the body, keep the mind centred and build a strong foundation for other types of movement.

Old versus new

2009-02-26T10:08:00.001-05:00

This past week a university student doing research asked me to comment on 'modern' martial arts like UFC compared to 'traditional' martial arts.
I think central to traditional arts are their links to their history, traditions and culture. And these links make them vehicles for self-improvement in a way that is broader than just martial.
The other thought that came to mind later was that UFC and related sports promote a sub-culture of violence at a time of (relative) peaceful day to day living within North America. Which contrasts with the context in which most traditional martial arts which were developed. These come from times that had much higher personal risks, but many of these arts developed a culture of trying to limit and rise above violence.
I don't want this to seems like an arguement that there is some kind of inverse relationship between more stable societies and violent sub-cultures. There has always been a need to counter feelings of personal disempowerment. Martial arts can act as a response to this. Whether this response promotes or limits violence, is another question.

Strengthen the container

2009-02-24T20:22:00.001-05:00

There are a huge variety of Qigong forms and approaches. They range from the atheletic to the etheric.
I've always focussed on the physical over the mystical when it comes to health Qigong practices.
The body acts as a vessel to contain consciousness (Shen). As it says in the Tao De Jing's chapter 11 "a pot's value comes from emptiness." Qi arises when consciousness fills the body - the result of the two inertacting with each other.
The body nourishes the Qi which in return enables the body to move. The consciousness attracts the Qi which in return enables the consciousness to experience emotions.
To build an awareness of Qi, you need to train the mind to permeate the vessel. But to build Qi, you need to enlarge & strengthen the vessel. And a physical element within a practice is central to this line of thinking. Both consciousness and the physical form are amazing and inter-linked. So self-cultivation should not focus solely on one at the expense of the other.

5 Animal Play: About the Deer

2009-02-12T10:50:00.005-05:00

The Five Animals Qigong (wuqinxi) is based on the Five Phase theory which is also a foundational theory for Chinese Medicine (TCM). The Five Phases describe the cyclical tranformations of Yin and Yang using the icons of Wood, Fire, Earth, Metal and Water.
The Deer corresponds to the Water phase which is maybe best summarized by it's association with Winter. In the Winter, Yang recedes deep into Yin as trees go dormant, their energies withdrawn into their roots.
In Chinese Medicine, this Phase corresponds to the Kidney network. It is the deepest of the organ network, manifests in the bones & marrow and extends to the low back. It is the holding place for reserves of Yin and Yang inherited from our parents and governs our reproductive system and the creation of the next generation. Because of this, the movements of the Deer originate from the back and travel through the bones. There is a focus on alignment and finding solidity within the movements. If we use the image of a river, the strength of the river lies in it's depth.
The emotions associated with the Water phase is fear, while the kidneys are said to house intention or will (Zhi). When this phase is imbalanced, either fearfulness or a lack of fear is experienced. Where there is a lack of fear, the will is expressed in a reckless manner, while in fearful states, the will is unable to act. So the movements of the Deer should be done in a deliberate but careful manner to cultivate an emotional state that allows intention to move clearly and freely.

5 Animals Play: About the Crane

2009-02-01T16:57:00.001-05:00

The Five Animals Play (Wuqinxi) is based on the theories of the Five phases. The Five Phases describes the cyclical transformations between Yin and Yang. The Crane corresponds with the Metal phase.
In Chinese Medicine the Metal phase is associated with the Lung Network. The dynamic of this network is outward and downward distributing Qi and fluids throughout the body. Because of this link between the Lungs and the Metal Phase, the Crane's movements come from the chest and involve extension and settling.
I also think of the initial dynamic that is described in the 'Jade Pendant Inscription on Qigong' which, in part, says:
'...storage leads to extending outward, extending leads to settling downward...'
The influence of Lung Network extends to the surface of the body, where the defensive Qi circluates, controlling the opening and closing of the pores. So in addition to extension to the limbs, the Crane's movements should open outward to the surface of the body.
The emotions connected to the Metal phase are slightly complicated. Grief is commonly the single word summary of Metal phase emotions. But only describes an emotion experienced when the Metal Phase is unbalanced. A broader understanding relates this phase to giving and receiving value. Grief can only be experienced when something of value is lost. Valuing of oneself and of others involves an outward and inward dynamic that mirrors the physical function the of lungs, breathing air in and out. Supporting the Lung network through the movements of the Crane can smooth this dynamic, allowing for, as Buddhists would put it, non-attachment.

Martial Arts and non-violence

2009-01-21T21:38:00.006-05:00

How to square that circle? With taiji a seminal source is the Tao De Jing:
Chapter 5
"Heaven and Earth are not kind
The ten thousand things are like straw dogs to them.
The sages are not kind
People are like straw dogs to them.
Yet heaven and earth and all the spaces inbetween
Are like bellows, empty yet inexhaustable
Always producing more."
(transl by Addiss. 1993)

These ideas were later refined by the founder of Aikido, Morihei Ueshiba:
Art of Peace # 22
"The penetrating brilliance of swords
Wielded by followers of the Way
Strikes at the evil enemy
Lurking deep within
Their own souls and bodies"
(excerpted by W. McLuskie from The Art of Peace a collection of quotes by M. Ueshiba transl. by J. Stevens)

To be guided by the Tao, the Heart must be calm. To calm the Heart, the emotions must be still. To still the emotions, the body must be relaxed.

5 Animal Play: About the Tiger

2009-01-11T17:09:00.001-05:00

The Five Animals Qigong (wuqinxi) is based on the Five Phase theory which is also a foundational theory for Chinese Medicine (TCM).
The Five Phases describe the cyclical tranformations of Yin and Yang using the icons of Wood, Fire, Earth, Metal and Water. The Tiger corresponds to the Wood phase which is maybe best summarized by it's association with Spring.
In the Spring plants like bamboo emerge from the ground. Described as delicate, their growth is rapid and insistent. In a similar manner the movements of the Tiger are soft but with strength.
The Wood Phase is also associated in TCM with the Liver Organ Network, which is in charge of ensuring a smooth flow of Qi throughout the body. To anchor this network, one of its meridians connects to the deepest levels of the body. This anchor counterbalances the rising nature of the Wood Phase. This network 'opens to the eyes governs the tendons and manifests in the nails'.
So the movements of the Tiger reflect these qualities of smooth, uninhibited movements that rise out of a solid root, travel through the tendons and extend to the nails and eyes.
The movement of Qi internally also generates emotions. Frustration is experienced when the Qi is blocked while anger shows up when stagnant Qi overheats and rushes upwards. On the other hand a lack of Qi in this network will show up as timidity. But when acting in a balanced manner, assertiveness and motivation are expressed in a positive and constructive manner.
So the movements of the Tiger reflects all of these qualities. And when practiced, support and harmonize all of the physical and mental aspects connected with the Wood Phase.

History and the New Year

2009-01-04T20:05:00.001-05:00

North American culture is based on erasing history. From colonization of the continent to the modern methods of building suburbs, we try to clear away what was there. This mindset colours everything.
Chinese culture has a different relationship with history and traditions. So to practice qigong or taiji is understood to tap into something that extends beyond any one individual. So the new year is not a blank slate any more than the start of a qigong practice is.
Both are the continuation of a conversation that is ongoing.

The overlooked exercise

2008-12-22T15:46:00.002-05:00

The inflexibility I see frequently makes me sad. Stress and being sedentary allows tension to accumulate in the muscles and constrain the channels and joints. The body freezes up and it loses it expressiveness.
Most qigong and internal martial arts forms take as a starting point a degree of flexibility that most people simply don't have. Without that, the postures need to be adjusted, and as a result, the focus of the original posture shifts.
Stretching includes relaxing joints as well as lengthening muscles & tendon. Many internal martial arts emphasize joint rotations over stretching muscles since this opens the channels and lubricates the joints. Once this happens, muscles and tendons can be lengthened & stretched without injury. Combined I think both offer more in the way of health benefits, if practiced conscientiously, than aerobic or anaerobic exercise. So counterbalance stressing your tendons through cardio and straining your muscle with weights with an overall stretching regime. Your body will handle stress better, perform with greater ease and stay supple.

Eyes, Strength, Qi

2008-12-09T14:50:00.002-05:00

Recently by Taiji teacher, Jack Yan mentioned the phrase,
"Yan dao, li dao, qi dao"
"Eyes arrive, strength arrives, qi arrives"
He explained that this refers to the timing of intention, movement and Qi. Intention must move first, followed by the body. Finally the Qi flows, supporting the posture. The mind needs to stay focussed on the form, the body can't rush the sequence and both mind and body must be relaxed and open to allow the Qi to move freely.

Chen Zheng-Lei in Toronto

2008-11-25T13:12:00.001-05:00

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About The Eight Silk Brocades

2008-11-24T22:36:00.001-05:00

The classical Qigong sequence known as the Ba Duan Jin is usually attributed to the famous general Yue Fei who lived from 1103 - 1142 (Song Dynasty). He is also credited with inventing the internal martial art of Xingyi quan.
The story goes that he created the sequence for his troops to ensure their strength and physical health.
There are both a standing and a seated sequence, with many different versions of each. Northern versions tend to have lower stances and more physically demanding postures compared to Southern styles.
Despite the variations, all share similar names and within each posture, key movements to regulate Qi flow and harmonize all of the body's functions.

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Testing Technology

2008-11-23T13:12:00.001-05:00

Sometime technology is helpful, sometimes harmful. What often escapes our attention is 'technique' - the mindset and thinking required to use the technology. With mind and matter sometimes matter shapes mind.

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Beyond The Obvious

2008-11-16T22:56:00.001-05:00

This weekend I had my annual Open House at my Traditional Chinese Medicine clinic. It's an opportunity for people to ask questions about acupuncture, Chinese herbs, etc.
Usualy people ask about acupuncture. They are curious about the needles, do they hurt, what's he most I've ever used in a treatment...
We talk about the more obvious and easier to discuss aspects of acupuncture. Rarely at this kind of event do I get to talk about the less obvious aspects. These would be things like how are the points to be treated chosen, or what does stimulating an acuppont with a needle affect the Qi of a person, etc. These are the things that define Traditional Chinese acupuncture and are the most important. Unfortunately they are also harder to discuss.
This is the same for qigong and taiji.

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cultivating the upright

2008-11-04T13:16:00.004-05:00

Training in Chinese martial arts tends to emphasize solo practice at the beginning, especially with the internal styles, like Taiji. Many of the reasons are practical. But I personally think that part of the reason is the influence of Confucianism and the cultivation of character.
Forms practice at first is about learning the movements and postures, then it is about technique and alignment. After this, attention can be put towards building and moving Qi. And it's in this later stage that character - proper bearing and attitude - becomes an important part of forms practice.
If you started with applications and sparring, it'd be easy to become distracted with the endless of details of technique and never make a start in this later stages of learning. And it's not that building character is required to do applications effectively. But if the effective execution of an technique was the only goal, we'd all be better off taking street fighting classes. Extensive solo practice brings the focus back internally and sets the stage for the Confucian ideal of cultivating maturity.

The Second Monkey

2008-10-23T11:51:00.003-04:00

Last summer I read a magazine article that was a conversation between David Byrne (the musician) and Daniel Levitin (a neuroscientist). In it they recounted an experiment monitoring brain activity in monkeys. During the study, a technician noticed the brain activity of one of the monkeys that was waiting on the sidelines. When this second monkey would watch another take a bananna, peel it and eat it, his brain activity responded as if he was the one doing these actions.
From there, the article went on to discuss empathy and the ability for music to engage a listener's emotions. But the conclusion we should not jump to is that empathy is the same as the experience. The second monkey was no less hungry having watched the first.
So in learning Qigong and Taiji, we do need to read and watch and understand. But recognize that this is not a substitute for doing.

Repetition of form

2008-10-07T09:28:00.003-04:00

My Qigong classes largely consist of repeating the same movements over and over. In fact, my personal practice in Qigong, Taiji, Bagua and XIngyi is the same. While it could be that I'm simply a dull, repetitive person, I like to tell myself that there is something more taking place.
The body learns through repetition. In contrast, the mind learns by grasping concepts. Having done a qigong form enough to remember the sequence the mind feels like it's finished learning. But continuing the practice beyond this point allows the learning to continue through the body. This builds the Qi of the body.
But we should remember that the movements need to be done with intention. In other words we have to bring the mind into the body's learning. The body can sense, but it is the mind that can analyse and reflect. This is what can bring depth into the practice.
In fact, it is only through repetition that the mind can slow down enough to look beyond its preconceptions and say, 'Oh, maybe there is more here than I first thought..."

Body Structure

2008-09-30T09:47:00.004-04:00

For both qigong and taiji the lower half of the body needs to be stable and grounded while the upper half of the body should be open and fluid. If the base is solid then its possible to use structure rather than tension to hold the body.

The only trick is to remember that stable is not the same as immobile, and fluid is not the same as limp.

Here are two statements by Wang, Zong-yue (trans. by Yang, Jwing-ming):
"Stand like a balanced scale, (move) lively like a cartwheel"
from Taijiquan Classic

"Calm like a mountain, move like a river"
from 13 Postures

History of the 18 Postures

2008-09-16T10:59:00.003-04:00

Eighteen Postures for Daily Practice (Lian Gong Shi Ba Fa) is a relatively recent Qigong sequence. It was compiled by Zhuang Yuan-Ming in the early 1970's. A doctor of Chinese Medicine, specializing in Traumatology, Dr. Zhuang was also an accomplished martial artist. He was a student of Wang Zhi-Ping and in 1953 was awarded a gold medal in China's National Games.
He compiled the 18 Postures sequence drawing on his knowledge of Wang Zhi-Ping's '20 Exercises' as well as reviewing classical forms such as the Eight Silk Brocades (Ba Duan Jin). In fact, 6 of the 8 movements of the Ba Duan Jin are incorporated into the Eighteen Postures.
This happened during Dr. Zhuang's time working at the Dong Chan Hospital in Shanghai and the sequence was refined through his work with patients. In 1980 china's Ministry of Health selected Lian Gong for nation wide popularization. It has since spread in popularity across China and world wide.

Tipping point

2008-09-14T09:58:00.000-04:00

This weekend the price of gasoline went up by 13 cents a litre. It was attributed to the shut down of oil refineries across Texas in anticipation of the damage that hurricane Ike would cause. These fears were no doubt hightened by the increase in extreme weather that has been happening because of climate change. Why do I bring this up in a blog about Qigong and Taiji?
Because we can ignore interconnections like these for only so long before they force us to pay attention to them.

from fused joints to focussed mind

2008-09-10T17:51:00.002-04:00

This is a quote from Iyengar yoga instructor, Ramanan Patel. It is about the goal of yoga practice, but I feel applies equally to Qigong and Taiji.
"When people begin practice, their minds are scattered in a thousand places and their bodies are one big lump. The goal of practice is to focus the mind and bring awareness to the thousand parts of the body."

Sucessful practice

2008-08-21T22:52:00.005-04:00

The right frame of mind is important to have. I read the following advice from Grandmaster Chen Zhenglei, one of the standard bearers for Chen style Taiji:

"Don't stir the heart. Don't forget [stay focused], don't assist
[don't force]. Practice intently, succeed inadvertently."
Chen Zhenglei "Chen style Taijiquan for Life Enhancement" pg. 72.

The last sentence in the original Chinese uses the character 'yi' which roughly means 'intention'. More literally translated the sentence reads, "Have intention [for] practice, without intention [for] success". The character'yi' links intention with the heart and so the phrase 'don't stir the heart'.

Class Schedule

2008-08-13T10:58:00.016-04:00

Fall Qi Gong classes
Thursday evening Qi Gong classes at St. Andrew's Presbyterian Church (161 Norfolk) begin on September 10th. The fall session will continue for 14 weeks, ending December 10th. These classes will focus on the classical forms — Eight Silk Brocades (Ba Duan Jin) and 5 Animals (Wu Qin Xi).
Thursdays, September 10th to December 10th
7:30pm to 8:30pm
$126 or drop-in $12/class
Combine with the Thursday evening Taiji class (8:30pm to 9:30) for $200.

Qi Gong at the Evergreen Centre

Classes are being held at Evergreen Seniors Centre on Monday and Thursday mornings. These classes emphasize the Qi Gong set know as, "Eighteen Postures for Daily Practice" (Lian Gong Shi Ba Fa). This is a Qi Gong form that integrates East and West in a series of gentle exercises designed to maintain and enhance health. Adapting classical Qi Gong forms, this style incorporates therapeutic exercise, self-massage and meditation. The movements are easy to learn and perform and can provide a lifetime of benefit.

The Thursday morning classes are for students who are familiar Qigong in general. This class will explore the movements and Qi Gong principles with greater detail to help develop a daily practice. Please note: both classes are open to non-members as well as members of the Wellingtion Seniors Association (WSA).

Qi Gong I
Mondays, September 14th to December 14th, 2009
11:00 am - 12:30 pm
no class October 12th
WSA Member: $69.31 Non-member: $71.03
Qi Gong II
Thursdays, September 10th to December 17th, 2009
11:30 am - 12:30 pm
no class November 5th
WSA Member: $48.96 Non-member: $56.46
To register, please contact Evergreen directly: 823-1291

Fall classes in Taiji, Xingyi and Bagua
Classes at St. Andrew's Presbyterian Church (161 Norfolk) resume in September. Wednesday evenings (7:30pm - 9:00pm) are concurrent classes in Taiji, Xingyi and Bagua. Thursday evenings (8:30pm - 9:30pm) are Taiji only.
Wednesdays, September 9th to December 9th
7:30pm to 9:00pm
$126.00 or drop-in $12/class
Thursdays, September 10th to December 10th
8:30pm to 9:30pm
$126.00 or drop-in $12/class
Attend both evenings for $200

Xingyi & Bagua Seminars with Andrea Falk

The next weekend seminar is scheduled for January 30 & 31, 2010 - times to be finalized. Xingyi will be taught on Saturday, Bagua will be taught Sunday.

Contact me for infomation about registration.

Mind meets Matter

2008-07-28T09:31:00.005-04:00

Reconnecting the mind and the body is a key step in the practice of Qigong. We want to relax the body and focus the mind to allow the Qi to move smoothly throughout the body.
The link between the mind and the body is a familiar one. We know it through the phrase 'Mind over matter'. We try to make use of it by willing our bodies to meet our mind's requests. But is this sometimes the best use of this connection? Can we expect to talk ourselves into stopping too much internal dialogue? Can we expect to quell an moment of anxiety by mentally agitating for quietude?
Perhaps we need to sometimes let the body take the lead. The connection between the mind and the body should be more like a dialogue than a one-way street. There is a stillness in the body that we can use to settle the mind. There is a centredness in the body that the mind can rest into. Reconnection should be a participation of equals not a battle of wills.

Keep calm

2008-07-20T21:23:00.003-04:00

Today's Qigong class included the sitting Three Line Qigong meditation. The main intent of this meditation is to relax the mind and body to allow the Qi to flow smoothly. I usually incorporate the metaphor of a pool a water into this meditation since this is often used to describe a calm state of mind.

"When the surface of the heart is calm, it can clearly reflect perceptions from the outside world. When the surface is stirred by the wind-like movements of the seven emotions, then the reflection becomes muddled and a person has difficulty perceiving the real nature of a situation."
(Applied Channel Theory. Wang Ju-Yi. Eastland Press, Seattle: 2008 pg. 117)

So why is it that we find it is so easy to stir the emotions and distort the reflections? Why do we sometimes prefer the distortion and turmoil? I think that is it because the clear reflection begins with and includes ourselves. And before we can feel comfortable with perceiving the real nature of a situation, we have to feel comfortable with ourselves.

So part of the process of practicing Qigong is to accept ourselves as we truly are, reflected in the calm pool. And only once we start with acceptance can we move forward to encourage ourselves to change and grow.

Going further

2008-07-14T21:33:00.002-04:00

In Qigong it's common to continue to practice the same movements over and over. Week to week, month to month, year to year.
How can you get anywhere if all you do is the same thing?
By recognizing that the 'doing' is not what is essential to getting more out of your Qigong practice. That said, the alignment and the movement need to be properly learnt. They are the first stages of learning Qigong. But after that, what is done merely sets the stage for what can be felt or experienced.

The Tao De Jing say in Chapter 48:
"Pursue knowledge, gain daily
Pursue Tao, lose daily.
Lose and again lose, arrive at non-doing"

The overlooked challenges

2008-07-11T12:26:00.002-04:00

Taiji and Qigong challenges us in ways we are not used to. It's hard because it seems too easy. Qigong especially lacks the things found in other forms of exercise. It's slow, often repetitive and physically only moderately demanding. Standing practice, which is integral to Qigong and internal styles of martial arts, really is the anti-exercise exercise when compared against tennis, rock climbing, running or almost any other activity.
But sometimes challenges are overlooked. Outside of internal arts, slowing down is rarely encouraged. Stilling the body is hard to do. Stilling the mind is even harder. Repetition asks the mind to stay focussed without distraction. The simple movements demand that we find the natural alignment of our body. The trick is to recognise these challenges.
A lifestyle that bounces between hyper-stimulation and unconciousness has a hard time seeing something that falls outside of its own extremes. But internal arts like Qigong and Taiji can provide an opportunity for people to find a different approach and a different set of challenges to meet. And that can open up new opportunities.

The Jade Pendant Inscription on Qigong

2008-07-07T21:03:00.004-04:00

This is a treatise on Qi Gong that dates from the early Spring and Autumn and Warring States periods (770 B.C. - 221 B.C.). It has been said to describe the micro-cosmic orbit practice, but I think that it can be more broadly applicable:

"In conducting Qi, depth leads to storage, storage leads to extending outwards, extending leads to settling downward, settling leads to stability, stability leads to solidity, solidity leads to germination, germination leads to growth, growth leads to withdrawal, withdrawal leads to heaven.
Celestial Qi comes from above, Earthly Qi comes from below. Following this leads to life, countering this leads to death."

How a seedling becomes a tree

2008-06-30T21:12:00.002-04:00

In my Qigong classes the metaphor of a tree comes up often. It reminds us to stay rooted, extend upwards, draw in nourishment from the ground, sun and our surroundings, etc.
A tree also reminds us of the potential that can be cultivated. From a small seed through germination to a seedling. From a seedling, in time, to a towering tree. Even the commonplace trees that you can walk by with barely any notice can reach remarkable heights and support impressive weights in all kinds of winds and weather.
So how does a tree accomplish this? By simply being a tree. Day to day, without fanfare, it remains true to its nature.

Form & Function

2008-06-23T21:24:00.002-04:00

Today in my Qigong class I told my students that the external appearance of a movement is not as important and the internal feeling that the movement guides. A month or so earlier, I told the same class that function follows form - the postures should look balanced and beautiful.
No doubt they had been following my earlier advice and trying to make their bodies match the postures' outward appearance - only too much so.
So I should have clarified that form and function are interrelated, and that while you might focus more on one or the other, neither should supercede. At the beginning, form is important to help you learn the movement and guide the body. But once the movement becomes more and more familiar, you can begin to focus on sensing the internal feeling of the movement's function. This will relax any rigidity and make the movements more alive and as a result change the outward form.
Form guides function and function shapes form. This interplay between moving and sensing is essential to a deeper learning of Qigong.
Incidentally, it is the same for internal martial arts. Knowing the applications is important to understanding a movement - but it is not enough. There are only so many ways to strike, block, push or immobilize. Every martial art has their variations of the same applications. What is different is how the force is generated, especially with internal arts. Does the Qi spiral or move as a wave? Does is travel through the segments like a whip or does it emit out of the whole body as a single pulse? It is these qualities that define an art and give it it's character. So the external understanding is only complete when the internal nature is grasped.

2009 Qi Gong class schedule

2008-05-28T12:12:00.008-04:00

Qi Gong at the Evergreen Centre

Classes are being held at Evergreen Seniors Centre on Monday and Thursday mornings. These classes emphasize the Qi Gong set know as, "Eighteen Postures for Daily Practice" (Lian Gong Shi Ba Fa). This is a Qi Gong form that integrates East and West in a series of gentle exercises designed to maintain and enhance health. Adapting classical Qi Gong forms, this style incorporates therapeutic exercise, self-massage and meditation. The movements are easy to learn and perform and can provide a lifetime of benefit.

The Thursday morning classes are for students who are familiar with the 'Eighteen Postures for Daily Practice.' This class will explore the movements and Qi Gong principles with greater detail to help develop a daily practice. Please note: both classes are open to non-members as well as members of the Wellingtion Seniors Association (WSA).

Qi Gong I
Mondays, April 6 to June 29, 2009
11:00 am - 12:30 pm
WSA Member: $55.26 Non-member: $61.79
Qi Gong II
Thursdays, April 9 to June 25, 2009
11:30 am - 12:30 pm
WSA Member: $45 Non-member: $52.34
To register, please contact Evergreen directly: 823-1291 or use the City of Guelph's online registration site using course number 100476 for the Monday sessions and course number 100118 for the Thursday sessions.

Qi Gong Classes St. Andrew's Church

I will be holding two series of Qigong classes at St. Andrew's Church (161 Norfolk St.) on Thursday evenings, 7:30pm - 9:30pm. These will focus on two classical forms, the Five Animals Play(Wu Qin Xi) and the Eight Silk Brocades (Ba Duan Jin). The Five Animals is composed of movements that represent five animals, tiger, deer, bear, monkey and crane. The sequence is a dynamic set and is rooted in the Chinese theory of the five phases. The Eight Silk Brocades is a series of eight movements said to make the body supple, yet strong, like silk. It has its roots in the theories of Yin & Yang and the Eight Trigrams.

Five Animals Qigong
April 2nd to May 28th, 2009
7:30 - 8:30pm
$88/$77 for students
Register for both series for $108

Eight Silk Brocades
June 4th to 25th, 2009
7:30 - 8:30pm
$44 / $38 for students
Register for both series for $108

Xingyi & Bagua Classes

2008-05-18T20:12:00.007-04:00

Xingyi & Bagua are two internal styles of martial arts with unique and complementary characteristics
Xingyi is known for its direct economical techniques and straight-line movements. Bagua training, in contrast, focuses on circle walking and using turns and circular movements within its techniques.
The classes cover Hebei style Xingyi and Magui style Bagua. Both styles train the use of 'full body power' to build internal qi and execute effective techniques.

Weekend seminars are taught by head instructor Andrea Falk twice a year; late January and late May/early June. Andrea is one of Canada's foremost professional Wushu instructors as well as translator and publisher of books on Xingyi & Bagua.
More info on Andrea Falk and on the North American Magui Bagua Association.

The next weekend seminar is scheduled for late January 2010 - dates to be finalized.

Taiji Classes

2008-05-17T20:34:00.003-04:00

I teach Chen Taijiquan (Tai Chi Chuan). Chen style is the oldest style of taiji and combines slow smooth movements with fast, explosive bursts.
I teach the lineage as taught by Chen Zhenglei, one of the current standard bearers of Chen Taiji.
I was taught Taiji with a focus on building a solid foundation, and as a result teach in the same manner. I prefer people to be clear about the movement, form and structure so that you can gain the most from Taiji practice.

Qigong Classes

2008-05-17T14:15:00.000-04:00

I focus on three health Qi Gong sets:
the classical forms — Eight Silk Brocades (Ba Duan Jin) and 5 Animals (Wu Qin Xi)
a modern form — 18 Postures (Liang Gong Shi Ba Fa)
The Eight Silk Brocades consists of 8 movements said to make the body supple yet strong, like silk. I teach both a northern style and a southern style of the standing sequence.
The Five Animals Play is made of 5 sequences that mimic the characteristics of Tigers, Deer, Monkeys, Bears and Cranes. This is a dynamic set that can be taught either as a linked sequence or taught focusing on a single animal.
Eighteen Postures is a series of three sequences each with 18 movements. It was originally compiled by a hospital research group in Shanghai. The first series emphasizes relaxing the joints and improving mobility. The second series emphasizes regulating the internal organ networks and the third series is specifically for improving the Lung network and the immune system function.

About me

2008-05-17T13:16:00.000-04:00

I have been practing internal styles of martial arts since 2000, focussing on Chen Taiji. While living and studying Traditional Chinese Medicine in Victoria, I had the good fortune to meet and train Chinese Martial Arts with Shane Watson and Andrea Falk. I began a serious study of Yang and Chen styles of Taijiquan (Tai Chi Chuan) in Victoria under Andrea's vigilant eye. I also was able to learn Qigong from Sue Jiang (Lian Gong Shi Ba Fa - 18 Postures for Daily Practice), as well as from Kit Wong.

In 2002 I moved to Guelph, Ontario and opened my Traditional Chinese Medicine clinic. I have continued to study under Andrea Falk, adding Xingyi and Bagua to my studies. I have also had the good fortune to become of student of Jack Yan's since settling in Ontario. Jack Yan is the only Canadian indoor apprentice of Grandmaster Chen Zhenglei and a gifted instructor in both Yang and Chen styles of Taiji.