Let's Get Inspired

Originally printed July 24, 2020. The summer edition of the Yang Family Tai Chi Chuan Association Journal has just come out. Most of the articles are a celebration of the life of Master Yang Zhenduo, Master Yang Jun's grandfather, who turned 95 this summer and was supposed to be celebrated by students both in China and in Virginia. Of course that didn't happen. So this issue compiled many long-time teachers' memories of training with him and his grandson Yang Jun in the "early years."

I was struck by the shared observation that Master Yang Zhenduo had a unique ability to inspire excitement in students and recognize that what one student finds exciting might be different from another.

One of you might be excited by the movements as they relate to martial arts; another by the calm and beauty of the form. Others may be very excited by the fact that their knees don't hurt anymore or balance is noticeably better. The echoes of Chinese history, culture, and literature might be inspiring. Just the accomplishment of learning the whole thing--or a part of it--can be so satisfying.

Center Director Andy Lee from the East Brunswick school said, "When you share your own passion, and engage your pupils, ultimately that’s contagious and inspiring. No matter what we were doing, [Master Yang Zhenduo] could find an emotional hook—something personal and relatable—that made us want to dig in. If a teacher can motivate a student to tear through a single move, then they’re doing something right." A key component of his ability to do that is his own humility, which he cultivates in others.

Use Intent instead of Force

(Originally printed March 7) I've spent the last few weeks explaining some of the "Ten Essentials"--rules or guidelines written down by Yang Cheng Fu, Yang Jun's great grandfather, to guide us in how we practice Tai Chi movements, both in body and in mind.

I'm going to move to one of the trickier ones: #6 Use Intent Rather than Force. We all know that Tai Chi is a martial art, with the special characteristic of using soft "internal energy." But what does that mean??

Our manual says: "When you practice Tai Chi,... let the entire body relax and extend. Don’t employ even the tiniest amount of coarse strength, which would ... result in you restraining or inhibiting yourself. Only then will you be able to lightly and nimbly change and transform, circling naturally."

Some practitioners have translated this to "Use the mind instead of force." I have personally come to understand that Tai Chi movements "work"--when tested through the practice of push hands martial applications--if the legs, waist, and arms work together accurately, turning to the correct angle at the right pace, etc. with relaxation. Even someone like me can engage and uproot (knock over; cause to move back...) a much larger, heavier, stronger person, using no force. 

The majority of us are not learning this for its martial arts applications. So "working" means the whole body is moving together--to improve our balance, circulation, flexibility, etc. The ability to knock over a strong 200+ pound man is just another way to test your new skill. 

Tai Chi for Immunity

(Originally published March 11) We are all concerned about the Coronavirus epidemic. Montclair is certainly feeling the effects as schools, churches, and businesses close for awhile, events are cancelled, and store shelves empty. I understand if you choose not to come to class.

So, did you know that tai chi practice can strengthen immunity? An article on The Harvard Health Publishing site explains why. Focusing on a UCLA study it claims:

"Tai chi might have a strong effect on the immune system because it manages to bring exercise, relaxation, and meditation together in 'one behavioral intervention,' Tai chi enhances T cell activity by quieting the nervous system's 'fight or flight' response, which can, in certain circumstances, interfere with the immune system..."

Read the whole article here

Proprioception

Proprioception is the perception or awareness of the position and movement of the body. Maintaining and improving this ability is one of the undisputed benefits of tai chi practice. This is important as we can begin to lose proprioception, also called kinaesthesia, temporarily after an injury, more permanently if we suffer a neurological disease. Aging can take a toll on proprioception as well, which can affect balance.

So we practice. That means that when you close your eyes and you step forward you know where your foot will end up. When you step your left foot straight to the left when we begin practice (into “ma bu”) your feet will align without looking down (it's not that easy!). When you stand up straight with closed eyes and try to stand on one leg (think Rooster Stands on One Leg) you will be able to keep your balance (with a little practice). And when you practice your form in a direction different from where you usually face you will be able to. 

Modern science can explain why tai chi develops and preserves this "sixth sense" as it is sometimes called. But I think the Chinese understood it when they declared that there are five--not four--directions: left, right, forward, back, and center. Our center is our center wherever we face. 

So thank you all who came for the annual Winter Stoltice party at which we practiced the first section of th form, in four different directions, in candlelight. We were practicing proprioception. The beginners class will end by 7 and be followed by our annual Winter Solstice "four directions practice": the first section done in four directions to candlelight. It was challenging, but strangely calming and contemplative. Join us next year!

Bodhidharma at the Shaolin Temple

For many of us Thanksgiving marks the beginning of the season of fun and celebration and over indulgence of food (I write this having just returned home from such a gathering). It is a time when we tend to abandon our healthier routines.

I stumbled onto a website that reminds us how helpful tai chi can be this time of year, as some studies show that tai chi practice can lower blood pressure and even decrease cholesterol. 

Actually, tai chi as a way to mend our unhealthy ways may go back to the Shaolin Temple in Hunan, China, a Buddhist Monastery that is often credited with being the "birth place" of tai chi.

The story goes (whether fact or legend) that sometime around the year A.D. 525 an Indian monk named Bodhidharma visited the Shoalin Temple and found the Taoist monks there to be in pretty bad shape... not getting exercise, eating and drinking indulgently, living a pretty undisciplined life.

Bodhidharma was pretty appalled at what he found and began to "whip them into shape," introducing a form of "boxing" or qi gong that led to early forms of tai chi. These monks eventually became a formidable fighting unit who helped defeat invaders on the Song Mountain (one of China's "sacred" mountains). 

Chinese history is fascinating with layers and layers of interpretation and mythology. Speaking only for myself, I find it inspiring to remember that these movements I do nearly every day have been done by generations in China and around the world, deriving the same benefits both in mind and body (because humans haven't really changed much over those centuries).  

But for today, relax. Happy Thanksgiving.

Fact or Legend

For many of us Thanksgiving marks the beginning of the season of fun and celebration and over indulgence of food (I write this having just returned home from such a gathering). It is a time when we tend to abandon our healthier routines.

I stumbled onto a website that reminds us how helpful tai chi can be this time of year, as some studies show that tai chi practice can lower blood pressure and even decrease cholesterol. 

Actually, tai chi as a way to mend our unhealthy ways may go back to the Shaolin Temple in Hunan, China, a Buddhist Monastery that is often credited with being the "birth place" of tai chi.

The story goes (whether fact or legend) that sometime around the year A.D. 525 an Indian monk named Bodhidharma visited the Shoalin Temple and found the Taoist monks there to be in pretty bad shape... not getting exercise, eating and drinking indulgently, living a pretty undisciplined life.

Bodhidharma was appalled at what he found and began to "whip them into shape," introducing a form of "boxing" or qi gong that led to early forms of tai chi. These monks eventually became a formidable fighting unit who helped defeat invaders on the Song Mountain (one of China's "sacred" mountains). 

Chinese history is fascinating with layers and layers of interpretation and mythology. Speaking only for myself, I find it inspiring to remember that these movements I do nearly every day have been done by generations in China and around the world, deriving the same benefits both in mind and body (because humans haven't really changed much over those centuries).  

But for today, relax. Happy Thanksgiving.

Remembering Our Ancestors

It occurred to me on Halloween, a tradition often about honoring ancestors, that some of you don't know how important ancestors are in the history and practice of tai chi.

So here is a very brief Yang Family ancestral history:

The president of our association Master Yang Jun is "fifth generation legacy holder," an honor given to him by his grandfather Yang Zhenduo (now 95 years old) about eight years ago. I was there when Yang Zhenduo made the announcement in China! Raised by his grandparents, Yang Jun trained with his grandfather from the age of 3. It's unclear what happened to his his father and mother, but it may have had something to do with the Cultural Revolution, which started the year Yang Jun was born, 1968. Yang Zhenduo learned tai chi from his father Yang Cheng Fu; he from his father Yang Jianhou; and he from his father Yang Luchan, who created the original Yang style around 1850. Each one of these generations put their own stamp on the form, slightly changing "frame" size, sequence, martial intentions. Changes had to do with individual interpretations and sometimes historical trends in China. The basic characteristics and principles were always retained; written down clearly by Yang Cheng Fu as the "Ten Essentials."

Long before tai chi was given a name Chinese monks practiced exercise routines like qi gong for physical health and as a spiritual practice. The movements aligned closely with Taoism, a religion that looked to nature—the seasons, planets, physical, plant, and animal world—for guidance, understanding, and good health (Chinese Traditional Medicine). Buddhism also had an influence, as did Confucianism.

There are various theories as to how these forms came to be adapted for improving fighting skills (using "soft energy") and why the the styles were attached to families. But it's known that the first of these was the Chen family whose Chen Style was created around 1670 by Chen Wanting.

The Yang Style was the second. The story goes that Yang Luchan went to work for the more prosperous Chen family and was taught the Chen's "secret" form. Much more magnanimous with his skills, Yang Luchan traveled and taught widely, including to the royal guard in the imperial palace. Yang Luchan's more open approach to teaching led to the creation of three other major styles, Wu (Hao), Wu, and Sun, many created by students of Yangs.

Yang Jun often says that we are "one big family" of tai chi, with the same basic principles, and only different in "flavor." So welcome to the "big family" of tai chi chuan.

QUOTE OF THE WEEK

Yang Cheng-Fu, probably the most important of the legacy holders to us today, is the one who put on paper the "Ten Essentials" or principles, established the "big frame" that we practice today, which some say is essential to its "good health" properties.

"Tai Chi Chuan is the art of letting hardness dwell within softness and hiding a needle within cotton; from the point of view of techniques, physiology, and physics, there is considerable philosophy contained within it." Yang Cheng-Fu

Relax and have fun!

I was recently asked by the Sage Center in Summit, where I teach on Tuesdays, to help create a press release about the value of practicing tai chi. For inspiration, they gave me lots of information about why it's good for us: helps balance, good for pain relief, etc.

But what about the fun factor? That you meet interesting people. That it is a break from your more stressful or maybe more isolated day life.

Some studies do suggest that tai chi can create measurable increases in the four major "happiness" chemicals in our brain (dopamine, oxytocin, serotonin, and endorphins).

For a clear, concise summary of its benefits, I defer (as I have many times) to Peter Wayne, who wrote one of my favorite books about tai chi The Harvard Medical School Guide to Tai Chi. He identifies the "8 active ingredient of Tai Chi."

1. Awareness. It's good for our brains; promotes focus; helps develop "mindfulness."

2. Intention. The clearest meaning is that if you "imagine how you are moving" while you move you will move better. If you can't practice because of an injury or for any reason, just keep doing tai chi in your mind. It works! Your form improves; you feel better. When you return to practice you might be delightfully surprised!
   I actually experienced this many years ago when I had to stop for about five weeks because of surgery. I had just learned the sword form and was bummed. But I literally sat there and did the form in my mind, over and over. When I returned I was able to do it really well. Better than before! This made me a believer…

3. Structural Integration. The body works as one unified structure--think "tensegrity and "fascia."

4. Active relaxation. Have I ever mentioned that you need to relax?

   Stregnthening and flexibility. It’s good for musculoskeletal strengthening. It's also aerobic exercise, good for your heart.

5. Natural, freer breathing. It can improve your posture, your sleep, relieve pain, improve circulation.

6. Social interaction and community. Bingo--it's fun! We all need community. (Yeah, some people play bingo for the same reason!)

7. Embodied spirituality. This doesn't really mean religion and is often described as the value of "ritual" in our lives. The way we gather together at regular times, salute each other at the end, practice a familiar routine together.

When you have to miss class do you ever notice differences in your mood, your concentration, your body? Sometimes we have to take a break. But if you feel you really miss class, come on back!

QUOTE OF THE WEEK

When it comes to happiness, it's always good to consult the ancient scholars.
”Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend.” --LaoTzu

More Science from a Non-Scientist

I confess that explaining how tai chi practice affects our health by developing and protecting the body's fascia is a bit beyond my ability as a lowly tai chi teacher. I hope Dr. Patricia Huston, who has been so generous to our association with her time and research, will write something that will explain better. Holly Sweeney-Hillman, who taught me tai chi and from whom I first heard the word "fascia" many years ago, has done a great deal of research herself. But here is my attempt...

As I said last week, keep two words in mind. The first, tensegrity, was originally coined by Buckminster Fuller of geodesic dome fame. It means that structures can be created by independent rods and beams and struts that don't actually touch but together create a kind of tension that holds the whole thing together. If one rod breaks or gets out of place the whole structure might collapse. The human skeleton is similar. Its tensegrity is regulated by a system of connective tissue, or—second word—fascia that covers all muscles, organs, blood vessels and nerves. These clusters of dense fibers work both independently and as a continuous "tensional network" throughout the body.

Fascia is very "plastic" and adaptable to the human body and its needs. Through movement, we can change and repair our fascia. The theory is that tai chi, with its emphasis on expanding and contracting in smooth continuous and slow movement is perfectly suited for strengthening and repairing fascia, more than, say, lifting weights or exercises like yoga that emphasize holding stretches (good as both of these can be for us). Probably the important factor is the emphasis on breath. The Chinese word qi, which we understand as “energy,” can also be translated at breath. So we are literally bathing our fascia in oxygen as we expand and contract, move left and right, turning the waist and the legs and arms.

The more we practice tai chi the more we know our body and its needs. We can adapt fascia to those needs, making us more flexible, slowly protecting and repairing our knees, our shoulders and backs, improving our “proprioception,” a term that means knowing where we are in space. That’s a subject for another column.

QUOTE OF THE WEEK

It seems the Chinese knew this all along.

Tai Chi classics were certainly on to something when they told us that if one part moves, the whole body responds ‘like a string of pearls connected by interwoven threads of silk.’ (12) From the Internal Athlete, Tai Chi, Fascia & Biotensegrity

In motion all parts of the body must be light
nimble and strung together … without the slightest break.
from taijineigong.com

One feature of this fascial body structure is that it never stops adapting to how we use it most; the body has a great capacity for structural change at any age so we always can keep learning and improving. from The Tai Chi Effect

The Evidence is Becoming Clear

I've been asked by some students to share the keynote remarks given at the Connecticut seminar in September, by Dr. Patricia Huston, a Canadian family and public health physician at the University of Ottawa in Ontario. Space here is too small and my notes too incomplete to do her justice. But I can summarize her findings and say a little about theories as to why tai chi is beneficial, which are complicated and still somewhat theoretical.

Dr. Huston's exhaustive review of the research on tai chi's health benefits reveals a large and growing body of evidence, based on "gold star," scientifically rigorous studies. It is clear that Tai Chi practice promotes physical and mental health; slows or stabilizes many diseases, improves sleep, helps fatigue, might improve immunity, and is indisputable in its benefits for balance, flexibility, and strength.

Serious diseases and conditions that receive "gold stars" for Tai Chi benefits are osteoarthritis, Parkinson's, and stroke risk. Tai chi can also give sufferers the stamina to manage diabetes, kidney failure, and COPD. There are theories about cancer but studies are new.

In terms of mental health, the benefits are most clear for depression and anxiety (so far).

How does it work?? Well that's pretty complicated and as yet not fully understood. But think two words: "fascia" (ligaments, tendons, muscles) and "tencegrity" (bones, rods, tendons that give us "structural integrity"). Tai chi promotes the health of and interaction between the two. I'll try to say more about that next week. In the meantime...read the quote below and see you in class

QUOTE OF THE WEEK

This quote, which comes from a Chen style discussion, describes well the theories discussed by Dr. Huston as well as the dilemma of an eastern vs. western understanding.

That the human body moves and functions as a single unit, so well illustrated by research into fascia and biotensegrity has, in fact, been well known by Tai Chi players for hundreds, if not thousands, of years. Tai Chi training principles are based not upon intellectual theory (theory is a lot like shutting the gate after the horse has bolted) but a long history of direct experience gained through highly perceptive, heuristic movement research, acute empirical observation of natural phenomena (such as the laws of physics) at both micro and macro levels and rigorous proof testing through application (fighting/self-defense/life). All of this experience eventually culminated in a most natural and optimal way to train the human body and mind for health, movement and martial arts that we know and love as Tai Chi.--From Grandmaster Chen Xiao Wang – Part 1

Refining Our Practice

When we begin learning tai chi we focus on the footwork first (bow step and empty step), then the arm movements, especially push and rollback. These are the skills needed to perform section one, begin to experience tai chi’s beauty and power, and enjoy it’s physical benefits including better balance and flexibility.

But there are other aspects or our practice we learn over time in order to "refine" our practice. There is the "lively energy" in our "gaze" as we follow the movement of our hands with our eyes; details of our fingers, shoulders and elbows we make use of as we take in that imaginary opponent.

This is the stuff that connects our practice in 2019 to six generations of Yang family members who created, reinterpreted, and refined the movements over 200+ years.

This is also where we can find echos of tai chi's even more ancient past. Influences from both Buddhism and Taoism reveal themselves in principles like empty and full--yin and yang--the Taoist concept that guides us in learning effective tai chi and actually teaches us how to keep our knees from getting injured. Martial arts roots are revealed in High Pat on Horse (warriors on horses). Snake Creeps Down and White Crane Spreads its Wings tell Monk Zhang Sanfeng's famous 1,000-year-old story, often described as the “origin” of tai chi at the Shaolin Temple. My current favorite move, Carry Tiger Return to the Mountain, describes a mythical and slightly mystical journey to a mountain, carrying with us our inner “tiger,” which by the end of the form we must “shoot” with a bow and arrow, maybe because we don’t need it anymore. It’s also one of the most beautiful and complex movements in the form.

You don't have to think about any of this to learn and enjoy tai chi. But it can be rewarding to do so.

QUOTE OF THE WEEK

It's always worth going back and reading the words by Master Yang Jun's very eloquent grandfather (also pretty well translated from Chinese).

Achieve the requirements gradually. Plan to work day by day. One day focus on dropping the elbows, the next day, the footwork. There is no end to this study. Gradually skill levels improve, the eyes become sharper and one is no longer satisfied with beginning efforts. Look, compare and evaluate. As understanding improves, dissatisfaction increases.--Master Yang Zhen Duo, from "The Yang Family Tai Chi Chuan Essentials."

Why is the long form long?

Here at Tai Chi Montclair, we practice the Yang Family Traditional Long Form with 103 movements. We all begin learning the first three (Grasp the Bird's Tail) and work our way through the first section (16 movements), then the second and third if we are smitten. It takes a minimum of one year and for most two two or more to learn the whole thing.

Yang, as the most widely practiced of the five major styles, has had it's slight or not-so-slight modifications over the centuries, made by Yang Family sons and cousins and valued students (often called "disciples") who have themselves branched out across the world. Many of those branches have favored shorter forms like the well known "24" (which in fact was created by a committee in Beijing about 50 years ago, including several “Yangs” but also representatives of other styles). But the "long form" has stayed "long." So why? Our organization is grappling with this question itself, and in consulting some sources I find the answers are straightforward, exactly what I answer when asked:

• You are partaking in something great that expands across the centuries. (Imagination is a powerful motivator for me.)

• It's a good physical workout. (You don't go to the gym, do one push up and go home, do you?)

• It increases focus as your mind can’t wander during the long form or you forget where you are.

• The movements gently stretch all ligaments and tendons.

• Greater repetition, especially of the harder moves, results in greater ability. Think: Grasp the Birds Tail.

The three sections get longer and more challenging and we can all develop abilities we might never believed possible! Let's seek to grasp that bird's tai every day!

QUOTE OF THE WEEK:
This concise list of "reasons" was taken from Tai Chi Basics, a website based on the work of a doctor and researcher named Herbert Benson. I intend to explore him more. But instead of quoting him I'm going to quote who he quotes. Don't know who Lao Tzu is? That's a subject for another post!

Nature does not hurry, yet everything is accomplished. – Lao Tzu

Anticipate the difficult by managing the easy. – Lao-Tzu

The Beginner's Mind

First, a reminder that classes will be a little different this week: There will be only one class on Monday, Sept. 23, at 7pm. Beginners welcome. There will be sword practice at 8pm.

I want to talk a little about the "beginners mind." I first learned this term when I was learning karate, but the term its roots in Zen Buddhism. It means that no matter what level of success you have achieved (like the Level 4 Copper Tiger), you should always approach your practice with openness, eagerness, and a lack of preconceptions.

As soon as you learn the first section and begin to learn the second, you will need to--and want to--go back and "re-learn" the very beginning. Because you will have new understanding of and ability to perform the bow step, the waist movement, the roll back... Tai chi is complicated, we all know that. But I believe that our Tai chi long form is uniquely designed to teach us at the speed and depth we are able to "grasp" that bird's tail, and enjoy the physical benefits in the process. That's why we say that a beginner is learning do the form "approximately" right. An intermediate tries to become "standard," and an advanced student works toward "refinement." That process never ends nor gets boring!

--Judith Rew

New to Tai Chi?

Greetings, tongxuemen(students).

If you are reading my weekly e-letter for the first time you are probably one of the many new students who have joined our classes in the last few weeks. Whether you are taking class for exercise or relaxation, are fascinated by Asian martial arts, hoping for help with a particular medical problem, or just want to try something new and different, maybe with your spouse or friend, you are in the right place for the right reasons.

But I wonder how many of you realized before you began that it would be--well--hard? That learning Tai Chi involves actually "learning"?

You are not alone. Arthur Rosenfeld's great book Tai Chi The Perfect Exercise describes perfectly how it feels to start Tai Chi class, which goes something like this: You come for all those reasons but find yourself immediately forgetting which foot is left and which is right. You thought you were pretty coordinated but everybody around you seems like an Olympic athlete in comparison. You are frustrated but you try to do what the teacher suggests: most importantly relax and set aside all other thoughts in order to gently focus on the movements.

When the hour is over you feel kind of good! As confusing as it is you want to keep coming. Over the weeks you begin to find that little aches and pains are going away; that you are beginning to remember some of the movements; that you find yourself thinking about tai chi while you're standing in line at a store, taking a walk, in the shower!

So you look forward to class. You've discovered, says Arthur Rosenfeld, that Tai Chi is a "way of life" and you like it! Welcome to the Tai Chi life!

QUOTE OF THE WEEK:

I was just introduced to the wonderful work of Robert Chuckrow. This comes from his article "Why Study T'ai Chi?" .

Frequently, people say, “I wouldn’t be good at T’ai Chi because I am so uncoordinated.” Actually, the more uncoordinated you are, the more you can benefit from learning and practicing T’ai Chi. Another thing that people say is, “It’s way too slow.” One reason it is so slow is that, if it were any faster, the mind would have trouble encompassing the many things that are going on. Also, once the movements have been learned, there is a natural rate of motion that coordinates the breathing and flow of something called ch’i.--Robert Chuckrow

--Judith Rew