Online Tai Chi and Other Virtual Martial Arts Classes: Why Do It and How to Get Started
By Patrick Bailey
With so many pathways to achieve wellness, traditional Eastern martial arts remain one of the most recognized systems in the world. Aside from being hailed in movies and books, Eastern martial arts have a lot of health benefits that both old and young students can have.
Often, martial arts classes such as Tai Chi or Kung Fu are held through in-person classes where students are distanced in equal spaces, relatively close to each other. In some instances, students gather in circles and take turns in the middle for a return demonstration of techniques.
Shifting Platforms With the New Normal
As the world takes a 180-degree turn due to a global pandemic, many fitness and wellness services have to adapt to the “new normal” as well. Social distancing measures in place shifted martial arts classes from in-person to virtual ones.
In some schools [1], virtual martial arts classes are being held as an extracurricular activity, and many martial arts schools have followed suit. Instructors now offer online courses, both live and recorded to help learners choose options that work for them.
Considering Online Tai Chi and Other Virtual Martial Arts? Why You Should Do It
If you’re someone who wants to try online Tai Chi and other virtual martial arts classes, you may be thinking, “What’s in it for me?”
Unlike regular exercise that can get repetitive at times, learning martial arts is a skill that proves to be useful in other areas of your life. Below are some of the advantages you can get from these classes.
Improves mood and fights stress
Tai chi [2] is a low-impact type of martial arts using gentle movements. It is often dubbed as “meditation in motion”, as participants use flowing poses. Tai chi is ideal for those who want to begin their journey in exploring Eastern martial arts, especially if their goal is to reduce stress and anxiety.
Other forms of martial arts such as Kung Fu improve cardiovascular health and blood flow. When blood flows better, your cognition improves, as well as your overall mood. Doing online classes that help decrease anxiety is something timely. When people struggle with the limitations of social distancing, taking virtual martial arts sessions may be what they need.
Photo by Alora Griffiths on Unsplash
Helps in muscular strength
According to Harvard Health [3], there is a growing number of convincing research that Tai Chi and other forms of martial arts improve one’s muscular strength. As movements sustain muscle flexion, people can gain upper and lower body strength.
If you’re considering a dynamic form of exercise aside from using dumbbells or barbels, attending virtual martial arts classes can be a great option. Lacking outdoor activities can cause weight gain and muscular weakness, thus, having access to online Tai Chi and other Eastern systems that interest you can help avoid those risks.
Fights addiction tendencies
The University of Michigan [4] stated that dealing with the stress of isolation makes people prone to abusing alcohol and drugs. Addiction, in turn, causes immune system susceptibility to diseases such as COVID-19. This cycle of addiction along with a weak immune system increases the risk of people losing their health, and even their lives.
Practising virtual martial arts during these challenging times helps individuals develop self-discipline and focus on goals. The underlying principles of Qi Gong, Tai Chi, and Kung Fu is all about adhering to systems and sacrificing instant gratifications for the greater good. It is no wonder why martial arts have been a welcome treatment option for many drug and alcohol rehabilitation centers. It is an effective, holistic tool for battling substance abuse.
How To Get Started With Online Martial Arts Classes
The great thing about online Tai chi and other virtual martial arts classes is that you’re not confined to local establishments to get started. You can sign up under any instructor or company that offers classes as long as it fits your preferences and schedule. If you are ready to take a leap with online martial arts classes, here are some helpful tips.
- Consider your online classes as a “real” class: It can be easy to devalue online classes by having a lesser level of commitment. However, it is important to consider online classes as if you are taking them in-person. If you need a higher level of accountability, you can sign up for a live instructor.
- Have a regular working space: To get the maximum benefits of virtual martial arts classes, it is helpful to have space where you regularly do your sessions. Setting aside an organized space allows you to focus your thoughts on the activity, thereby decreasing mental clutter and stress.
- Being open to new things: In the first few sessions, you may not find yourself keen on continuing a class that you feel doesn’t suit you well. However, a part of succeeding in martial arts is being open to new experiences even if you haven’t enjoyed it yet during your first time. Keeping a curious mind before quitting right away will open doors for you to learn new things.
Virtual Martial Arts Classes for Health and Wellness: Something Worth Trying
Are you searching for ways to ease the stress of changing times? Virtual martial arts classes may just be your cup of tea. With its numerous health and wellness benefits, you are sure to combine learning a new skill along with accomplishing your fitness goals.
Sources:
- [1] news-journal.com - “Virtual martial arts classes keep area students engaged”.
- [2] mayoclinic.org - “Tai chi: A gentle way to fight stress”.
- [3] health.harvard.edu - “The health benefits of tai chi”.
- [4] medicine.umich.edu - “Addiction, Substance Use, and Recovery during the COVID-19 Pandemic”.
Featured image photo by Annie Spratt on Unsplash
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Martial Arts for Over 50's
By Cameron Cromwell
A commonly asked question is, ‘Can I start martial arts if I am over 50?’ The short answer is, absolutely yes! It is never too late to take up martial arts. This is especially true with the variety of martial arts and training programs available today. Many schools are offering classes that are ideally suited for older beginners.
There are a lot of reasons why someone over 50 might be contemplating taking up martial arts for the first time, or even returning to martial arts after many years away. I have provided a list of benefits specifically this age group. If you decide to give it a try then there is nothing stopping you. However, to help you get the best start I have also provided some advice that you may find helpful.
The Benefits
Fitness
Strength is perhaps the most obvious benefit because martial arts is a physical activity. Any type of resistance training helps to keep the muscles strong and healthy. In turn, this helps you to stay active and mobile while reducing the chance of injury from normal daily activities, such as moving heavy items around. It also helps to keep pain and discomfort away as you get older.
Balance & coordination improves form the strength and conditioning of your muscles and by ensuring your core remains strong. Good balance and coordination help to avoid injuries from falling or not getting out of the way quickly.
Flexibility comes from good stretching of all parts of the body. This is an important part of any good martial art training because flexibility helps you to be more effective with the skills and techniques you are taught. Good flexibility can help you in all parts of your life by reducing the risk of injury from normal day to day activities. Muscles will lose their elasticity over time if we allow it and this increases the chances of pulling or tearing a muscle or ligament. Injuries like this can take much longer to heal as we get older.
Cardiovascular improves when you regularly exercise and get your heartbeat up. This has many known health benefits. By improving your circulatory system, which includes your heart and blood vessels, your body is able to efficiently deliver nutrients and oxygen to the tissues of your body and to remove carbon dioxide and other wastes. In turn, this increases energy levels, makes it easier to sustain energetic activities, and recover faster from exercise and even injuries.
Weight loss becomes more of a consideration for us as we get older. Most of us find it too easy to put on unhealthy weight. Life transpires against us by slowing down our metabolism and getting us to spend more time behind a desk or doing things that require less physical activity on a daily basis. On top of this, going for regular runs or hitting the weights at the gym does not burn off the fat like it
used to.
Excess weight takes a significant toll on our health and ability to enjoy life. This is especially true if weight gain continues unchecked. However, it does not have to be an irreversible trend. It does mean that as we get older we need to exercise differently, and perhaps a little smarter. There is a lot of evidence today that controlled, high intensity, bursts of exercise and muscle strengthening, such as that offered by most martial arts, is more effective for burning fat and reducing excess weight for people over 40.
Keeping active
Simply put, staying active slows down the ageing process and helps you to get more out of life. With better fitness, you will not become tired as quickly. This is important for everyday life, but it can really make the difference of enjoying yourself when it comes to enjoying our precious weekends and vacations.
Some people want to be able to keep up with their grandchildren when the time comes. Why not make it so that your grandchildren struggle to keep up with you.
Posture
Muscle strength, flexibility and greater self-awareness of your body help to improve posture. A better posture makes you feel better about yourself and to look more self-confident. It also helps to prevent neck and back problems that can develop over time.
Self-confidence
It is amazing how much more confident you look and feel when you maintain your fitness and strength with the knowledge that you can do things that many people cannot, even those half your age. It signals to others that you may be older but you should not be underestimated.
As we get older we learn to appreciate the value of not relying on physical strength alone, even if we know we can. Martial arts help to develop an inner strength that can be drawn upon when needed. This, in turn, helps us to remain calm when the situation calls for it.
Self-defence
The martial arts have always been about self-defence. Even non-contact activities like Yoga and Tai Chi owes its roots to combative forms of martial arts.
Do you need to learn self-defence? Well, hopefully not. However, it is a sad fact that some people will try to intimidate and even prey on older people. But, getting older does not mean you have to become more vulnerable.
However, don’t expect to become Bruce Lee. It would be irresponsible to suggest that simply practising martial arts will make you invincible. The truth is that most martial arts today have developed into a sport whereby very specific rules are followed. In the real world, where things can quickly become dangerous, these rules don’t exist.
Saying that, if you train to box and you find yourself in a fistfight you will punch, block and dodge hits better. This improves your chances of not getting seriously injured. Most attacks and street brawls end up on the ground and this is where Judo or Jiu-jitsu training comes in handy.
It is true that you will become fitter, stronger and more self-confident, and these will no doubt help you defend yourself if the need arises. Your posture and body language alone may discourage someone from becoming aggressive toward you.
Mental health
Martial arts are not just about physical abilities. The tradition of most martial arts today, especially those of Asian origins, place as much emphasis on a healthy mind and positive mental attitude as they do on good physical abilities. For hundreds of years, what we have come to call ‘mindfulness’ in recent years, has always been a valued part of martial arts training. The good news is that even a healthy inner self remains an important benefit of modern martial arts.
Social interaction - Martial arts provide wellbeing in lots of ways. For example, just by participating you engage in social interaction and you are likely to make friends. Friends help to keep you going when you are tired or feeling low. As we get older it is easy to allow ourselves to become lonely and isolated. Joining a martial arts class is a great way to prevent this from happening.
Endorphins - Classes with periods of intense training will increase your levels of endorphins. Sometimes referred to as a ‘runner’s high’ this is a natural way of creating a good feeling. Regular exercise and release of endorphins are linked to improvements in mental health in people of all ages. Just because you are older doesn’t mean you can’t participate in the type of training that releases endorphins, even if start gradually and build up over time.
Personal achievement - As you learn new skills and are capable of doing things you could never do before you will enjoy a sense of personal achievement. This is enhanced when you are feeling more physically fit. Once you start training it will not take long to start feeling the boost to your self-esteem and general good feeling.
Cognitive function - Martials arts require learning very precise and accurate movements. Often these movements become a trained response to other stimulation. The more complicated the response and movement the more practice that is needed to perfect it. This training develops a good connection between your brain and muscles. There are studies that show an improvement in the cognitive ability of people over 50 after only 8 weeks of practising Tai Chi.
Reduced stress - Unfortunately, getting older does not necessarily mean you will become less stressed. This is especially true if you have greater responsibilities at work or demands from your family and life in general. Stress, if not managed correctly, can have serious health consequences.
Martial arts teach you to relax as you train to be more effective. Most people find that the focus during training causes them to temporarily forget all the things causing stress in their life. Then there are the physical exertions of martial arts to vent any pent-up, negative, energy. The endorphins that are released help to reduce pain, and they also help you to sleep better which helps
to reduce stress.
Getting Started
If you are reading this then you are probably aware that as you become older your body becomes more vulnerable to injury. Not everyone shows signs of ageing at the same rates, but nevertheless we are all ageing. While there is a lot that you can still do, probably much more than you might think, you will need to consider two things:
1) Your starting point
2) The limitations of your body
If you are already reasonably fit you will find it easier to get started with martial arts, just as you would with any new sport. If you have not been doing any form of physical exercise for a while your muscles will need time to strengthen. Beginner classes are intended to help you gradually build up your fitness while learning basic techniques.
Can’t kick someone above their shins? No problem. If it is a flexibility issue then you will improve. If you have a permanent restriction, such as bad hip or knee, oftentimes it is possible to learn how to safely adapt. Martial arts can even help to improve some injuries. For example, if you suffer from lower back pain then martial arts will keep your core muscles strong which protects the spine. A slimmer belly from exercising takes considerable strain off the lower back.
Still not sure? You can always get a medical check-up. Use the results to help you decide the type of training that is most suitable for you. You can discuss the results with a potential school instructor when looking for a martial arts school or club to join.
Of course, there are some limitations and disabilities that will make most martial arts impractical. You will need to decide this for yourself, but don’t be too hasty in telling yourself you can’t learn martial arts. It is worth exploring the different types to find out if there is one for you. I have recently seen a martial arts program that teaches the use of a cane for self-defence, which included students in wheelchairs.
Types of Martial Arts
This would become a very long article if I attempted described every type of martial art that is practised today. Even the more commonly practised martial arts make a long list. For an idea of popular martial arts that might appeal to you have a look at A Guide to the Most Popular Martial Arts.
Selecting a Martial Arts School
In many ways, the martial arts school, its attitude, its culture, and the available programs are more important than the type of martial art that you choose. When making a decision here are a few things you may want to consider:
- Ask to join a taster session – these are usually free.
- Ask to observe a few beginner classes to see what they are really like – avoid clubs that focus on training fighters
- Find a school that you can easily get to – you are more likely to stick with it if it is reasonably convenient to get to the classes.
- Take a friend or family member. This can make it more enjoyable to get started.
- Women only classes - some schools offer a friendly and less intimidating environment for women to get started.
- Senior only classes - some schools offer classes that provide a training program designed for older participants.
- Speak to the owner or lead instructor -
- What are his/her credentials?
- What is his or her attitude toward training?
- What is his or her approach to helping older people to get started?
- Can techniques be adapted to help students with physical limitations?
All martial arts have benefits. The best way to find out how you will personally benefit is to give it a try. Start with one and discover what you like about it. Sometimes it is the type of martial arts, sometimes it is the type of training, and sometimes it is just the class and the people in it that make it appealing.
If you are not sure about the school that you joined, for whatever reason, try a different school or martial art. Lots of people try more than one martial art for many reasons. You can even join more than one at the same time.
What to Expect
There is nothing wrong with engaging any type of martial arts at any point in your life. There are plenty of examples of people in their 70s earning black belts. I recently saw a video of someone in their 80s learning military-style self-defence for the first time, albeit in a suitably structured one-to-one lesson.
No matter how much you want to jump in with both feet and start training like could in your 20's and 30's it just isn’t going to work exactly the same. Even if you are reasonably fit, once you are into your 40's and beyond you need to think differently about your training. This is not to say you can’t be strong and fit, it just takes a different approach. Martial arts can provide ideal training as you get older.
Many schools that traditionally taught the hard-impact martial arts like boxing, kickboxing, and Muay Thai now offer non-contact classes. These are perfect for beginners and anyone wanting to enjoy the physical and mental benefits without the aggressive sparring that could lead to injury. These classes are just as fun and challenging.
Cameron Cromwell is the creator of Absolutely Martial Arts, a website aimed at introducing people to martial arts and helping them to get started.
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A Simple Qi Gong for Healing
By John Voigt
(previously published on Qi-Encyclopedia)
This a simple Qigong for healing that I do for myself and occasionally teach. I hope some of you might enjoy some of it--especially the clip of Afro-Cuban conga drummer Potato Valdez with whom I had the honor of playing. His touch is focused Qi used with controlled muscular strength. It is music of power and joy that for me is full of the same combination of controlled muscular strength and focused Qi as the Fa-Jin of Kung Fu and Taijiquan.
It only takes five to ten minutes to complete. Do it in the Morning, and before going to bed at night, or when you feel a problem or discomfort forming anywhere in the body. If any pain appears, or discomfort increases when practicing STOP DOING THE QIGONG! And see a medical professional if the pain or discomfort continues.
Here is the Practice:
Be Seated. Relax. Breathe softly, fully, deeply, gently, silently into the lower abdomen.
No forcing. Relax, empty your mind - [don't force, be natural.]
Feel yourself as a physical being.
Feel yourself as an energy being—and/or be aware of your breathing. Qi means life force energy and also breath/breathing.
Be aware of just being aware. Like Zen Mind. No words in the mind, when the words pop up, just let them pass and float away; or keep silently repeating 1-2-3-4-5.
Smile like the Mona Lisa.
Smile to the places that may need it. Do this 3 to 15 minutes once or twice a day. Visualize yourself as totally young, healthy and strong. An Amazon Angel perhaps? Or a Daoist Warrior-Scholar? Or you could just imagine a calm body of water, or beautiful mountains. Or a night time sky. Use whatever works to bring you to a place of silent but alert peacefulness.
Tap with love or at least send compassion to the situation muscles. Try tapping like Patato Valdez on your body, Notice how he is drawing the power out of the drum, not beating it. Do not tap on the top of the head. Or eyes, etc. This is a demonstration how to tap: (knifepoint qi sent in – explosive sound released out) Even though it is Afro-Cuban, I suggest the tapping techniques resemble certain ancient Asian trance-shaman percussionists. And in light of that, carefully experiment with your own dance free-form improvisations using the qigong and taijiquan moves you know and like to the video clip given here.
BATACUMBELE CON PATATO VALDEZ. "MI GUAGUANCO"
The Qigong Corner - 1: The Basics
By John Voigt
Qi.
A general meaning of this word is “life energy,” and the meaning of Gong relates
to “work,” “cultivation,” and “accomplishment.” Qi is pronounced chee with a fast
descending soft (close to she ) sound. In Cantonese, a language often spoken by
more older people from southern China, it sounds like “hay,” so we have hay gong.
The older English spelling is “chi kung.”
Feel the Qi.
Qi manifests in many ways, one is the flow of bio-electricity in our body.
It is relatively easy to physically experience this by doing the following exercise: Rub
your hands together, then stretch and wiggle your fingers. Tap your fingertips
together, and tap them on each palm. Wiggle your fingers again. Now pretend you
are holding a ball approximately a foot and a half in circumference. Inhale and feel
this imaginary ball expand. As you exhale squeeze it back to its original size. Do this
for a few minutes or until you feel your palms and fingertips grow warm—or even
better hot—with the energy of life. You are experiencing a manifestation of the
reality of qi, of life force, of bio-energy.
Qigong.
Its origins are Chinese and many millions of Chinese people practice it daily
throughout the world in any number of ways; most often with gentle physical
movements, stretches, meditations, and mentally focused visualizations. The term
actually relates to the harmonious interplay of yin and yang energies in the body:
specifically in the way we hold our bodies and move, the way we breathe which
effects internal energy, and what we have in our minds. Its repeated practice helps
bring about mental, physical, and spiritual well-being and healing.
Stretching is a good example of body work, and you don’t need a park in Beijing to
see thousands of people doing it, just go to a baseball park during a game and take
part in the seventh inning stretch. If there is space for it after the stretching walk
about some. It all helps get the qi moving.
Or do as so many people do, upon awakening in the morning get out of bed and take
several deep breaths—(one definition of qigong is “breath work”)—as you stretch
your hands and arms upwards and pay attention to the way it feels. As with most
qigong this is best done in the morning in a park with people all about doing various
qigong or tai chi (actually the word is taijiquan) or other forms of physical health
regimes.
It is a simple step to see the resemblance of this kind of stretching to a qigong
master doing the first movement of the most popular worldwide qigong form, the
Standing Eight Pieces of Brocade” (Baduanjin). The stretch is called “Holding Up
The Heavens” and it is said to regulate the passage of qi in the body and mind, and
tone and promote healing in the functions of the body’s inner organs.
Take a look at a grandmaster doing it on YouTube:
Dr. Yang, Jwing-Ming. Standing Eight Pieces of Brocade. [it runs from 0:17 to 3:26].
More about Dr. Yang, Jwing-Ming here
I suggest after you see Dr. Yang in action, you do some similar stretches
immediately. Five of them is enough. And take it easy: as you can see from the video,
qigong does not subscribe to the “No Pain No Gain” school of thought. If fact if there
is any pain stop doing it immediately and go see a health professional.
You now have an idea, and more importantly a physical experience, of what qi and
qigong are. Practice these or any gentle stretches in the morning as you breathe
calmly, smoothly, fully and gently into the lower abdomen.
Don’t do any qigong as if were a forced prison exercise drill, but rather as if you are
a young child having fun playing. And very important: keep noticing how the energy
feels inside of you. That way you become cognizant of the movement of the qi. And
don’t forget to smile. Smiling always helps increase the flow of this vital qi.
For the next issue of Chinese Medical Living we will go to a park near Boston’s
Chinatown and join the elders in the great healing exercise of social walking, and
learn about a simple walking regime that helps in the healing of cancer. If you wish
to learn something about that right now, on your browser explore this name, Guo
Lin and her walking qigong.
Qi has many appearances and definitions. One is “universal
consciousness.” Here is a painting by visionary artist and distance viewer
Ingo Swann titled “Cosmic Intelligence” which is an artistic depiction of such Qi.
Author with painting at the American Visionary Art Museum,
http://www.avam.org/ Baltimore, June 2018
Note: For more about Qi and Qigong go to qi-encyclopedia.com
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John Voigt is a regular contributor to Chinese Medicine Living - you may read his bio here.
Tapping and Slapping Qigong
By John Voigt
The Exercise
This qigong may be done when standing, seated, or walking. It is a delight to do in the morning, especially with others in a park as the morning sun rises. But it may be done at any time, and it’s especially helpful if you haven’t moved for a while. As with any exercise, and especially if you have or may have an illness, first check with a health professional before adding it to your daily practice. And stop doing it if anything hurts when doing it or afterwards “No pain no gain” is a western malapropism.
This Qigong is done with penetrating percussive fingertip tapping, open hand slaps, and softly clasped fists. Hit gently but forcefully, imagining you are penetrating all the way into the marrow of the bones. Never should the skin appear bruised, instead the skin should feel tingly and radiantly alive. Underneath the skin, especially in the fascia, should feel strengthened and full of warm thick qi. Also, your acupuncture points may begin to feel opened and cleansed. All these positive sensations may last for twelve to twenty-four hours, or possibly longer.
The number of taps and slaps for each individual body part—usually of nine in a “bundle”—is for the beginner. Once you have grown accustomed to the exercise, the number of taps or slaps on any body part may be increased to up to one hundred or more in what I am calling a “bundle,” and the number of bundles may be increased from one to five or more. Yet even only a few taps, slaps, or hits with soft fists can prove beneficial and enjoyable. However it is important not to omit any section of the exercise; in other words, work on all the suggested parts of the body in the order that they are given, and try to do the entire practice every day.
The Warm Up
To build up the Qi (Life Force Energy): Rub your hands together, then stretch and wiggle your fingers. Feel the blood, qi and warmth flow into your hands. Tap your fingertips together. Wiggle your fingers again.
Pretend you are holding a beach ball. Inhale and feel this imaginary ball expand. As you exhale squeeze it back to its original size. Do this for a few minutes or until you feel your palms and fingertips grow warm—or even better, hot. This is to increase the quantity and quality of your qi as your taps and slaps are sending this healing vitality into the body.
1. The Upper Part of the Head. Lightly pat from the front to back with the fingertips. For the left side do 9 taps; then for the right side do 9 taps. Then repeat this. Avoid hitting the Baihui point, GV-20, at the crown (top) of the head.
2. The Arms. Tap with a soft fist 9 times down each of the four sides of the left arm (inside, outside, upper, lower). Stop when you reach the hand and never tap on or over the fingers. Do the same on the right arm.
3. The Shoulders. With either fingertips, soft fists, or cupped palms, strike the left shoulder with the right hand. Then the right shoulder with the left hand. Do each side 9 times.
Note: Hit on and around the general vicinity of the GB-21 point. This is said to “disperse liver qi stagnation,” and “dredge excess qi from all the yang channels.” [Professor Jerry Alan Johnson. “Point Tapping Therapy.”]
4. The Upper Back. Tap the upper left back with a right-hand soft fist. Then the upper right back with a left-hand soft fist. Do each side 9 times. If easier to do, use the right hand on the right side, left hand on the left side.
Note 1: Aim on striking on and around the Bl-15 acupressure point.
This point opens directly to the heart. Here a slapping or soft fist tapping is more easily done by someone else. It may help in reducing emotional problems—here I speak from personal experience, although it wasn't necessarily an instant fix.
Note 2: Because the upper back can be hard to reach, it may be convenient for you to substitute a tree for your fists by being like a bear in the woods and rubbing, banging and scratching your back up against a tree. Be careful; wear a thick shirt or a coat, and as with any qigong: use common sense.
5. The Chest. Alternately using the hands, pat the chest downward and upward for a total of 18 times.
6. The Abdomen and Small of the Back. Strike the left lower side of the abdomen with the right palm as you with a soft left-hand fist strike the small of the back. Do the left side 9 times; the right side 9 times.
7. The Buttocks. Tap or slap the left buttock with the left hand’s fingertips or soft fists or open cupped palm 9 times. Strike on and around the GV-30 point at the dimple on the buttocks. Do the same for the right side.
8. The Legs. Do not do this when standing on both feet. That would bring too much blood (and qi) to the head and also you might fall over. So do this exercise when you seated, or if standing prop your heel up on a support (chair, bench, low wall, etc.). It’s a good idea to hold onto something with your non-striking hand to maintain your balance. Begin with fingertip tapping down from the thigh to the ankle (never hit the foot) 9 times for each of the four sides of the left leg (inner, back, upper, outer). Then do the same on the right leg.
To Finish
Rub your hands together and brush yourself off—(think “air wash”). Then shake yourself to further rid yourself of any remaining stagnation or bad qi [xie qi]. Then if convenient take a short walk.
Additional Comments. When tapping, slapping or hitting don’t just brutishly bash away on yourself. Use a light but penetration touch sending arrowheads of qi into the body, and then by instantaneously withdrawing your hand the acupoint (or whatever you are working on) seems to open by itself like a flower blooming in the spring. This Tonifies (strengthens by gathering in good qi), and Sedates (disperses bad qi).
Sources
Hu Bin. Keep Fit The Chinese Way. Beijing: Foreign Languages Press, 1991. https://www.amazon.com/Keep-Fit-Chinese-Way-Traditional/dp/7119009087
Professor Jerry Alan Johnson. “Point Tapping Therapy.’ Qi Journal, vol. 274; Winter 2017-2018. http://www.qi-journal.com/store.asp?-token.S=qi&ID=3639
Mantak Chia. Bone Marrow Nei Kung. Destiny Books, 2006. https://books.google.com/books?id=Sl0oDwAAQBAJ&source=gbs_navlinks_s
The author, may be contacted at john.voigt@comcast.net
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The beautiful featured image photo by Manja Benic on Unsplash
External Qi Healing - Part 1
by John Voigt
**Disclaimer. This article is written for educational purposes only. It is not offered for the healing of any serious illnesses. If a person is sick he or she must see a proper professional, in either (or both) western or traditional Chinese medicine.**
Although External Qi Healing has certain general principles, it is an art as well as a science. Consequently it has many differing yet valid methods and techniques. Hopefully the information in this article—gathered from primary texts, personal teachers, the internet, and the limited personal experiences of the author—may prove instructive. For thousands of years the Chinese have been projecting vital life energy to heal illnesses. It was first called Bu qi (布氣) “Spreading the Qi.” Now it is called “External Qi Healing Therapy,” (Wai qi liaofa - 外气疗法). The basic technique has the practitioner emitting Qi [vital life energy] into the appropriate acupuncture points on the client’s body. There are different methods, but most often the healer emits qi through the fingers and palms. Traditionally there is no direct physical contact or touching and the client is fully clothed. However today, and especially in China, energy sending may be added into other Traditional Chinese Medicine methods such as qigong movements and meditations, acupuncture, acupressure, tuina-massage, moxibustion; even used in modern psychotherapy, and western medicine. In External Qi Healing (EQH), the qi-energy is transmitted from an experienced sender to an ill client, thereby regenerating depleted qi, opening blockages in the meridians, and bringing about the removal of pathogenic qi. The cardiovascular, respiratory, lymphatic and nervous systems are all stimulated and vitalized. This strengthens immunity to diseases, resulting in better health. There are numerous reports of External Qi curing life threatening diseases of all kinds. EQH works best on resolving chronic health problems. However the general belief is that it “cannot help in cases of purely physical damage, such as broken limbs … and it certainly cannot cure mental-illness.” [Paul Dong, Empty Force, 2006, p. 84.]
How to Do It: A - The Preliminaries.
The beginning student of EQH should be able to sense qi; and then be able consciously to lead and guide it in his or her body—the common standard being the “Microcosmic Orbit” (xiǎo zhōu tiān - also translated as “Small Heavenly Circuit”) where the qi is cycled up the back and down the front of the body. It is also important that the healer be in good physical and mental health. The stronger the qi of the healer, the more effective he or she will be. There are several qigong exercises that help to accomplish this. “Standing Post” and “Muscle/Tendon Change Classic” are often cited as superior methods to increase and strengthen a person’s qi. See Zhan Zhuang and Yijin Jing in the Bibliography below.
Diagram of the Microcosmic Orbit
Learning to Move the Qi.
The following exercises have been loosely adapted from the book Qigong Empowerment. Stand with loose shoulders, spine comfortably erect, and breathe smoothly, softly, deeply, and silently. Arms are in a half circle with palms facing. Gently, playfully—but making sure the hands do not touch—use a push-pull technique squeezing the palms back and forth as if playing a small accordion. Inhale as the hands go out, and exhale when the hands go in. Sense the activity of qi in the palms. When the hands go out open the palms. This will open the Pericardium-8 acupressure points, the laogong. When the hands come back in, relax the palms which will automatically relax the laogong. This should increase the sensations of the presence of qi. Now without any more “accordion playing” movements, have the arms return to a “hugging a tree” pose. Continue breathing gently but firmly into the lower abdomen. Sense the qi in the hands and with mental will and intention have the qi emanate out from your right hand into your left hand. It helps to make very slight pushing forward movements with the right hand. When the sensation of qi has become stronger, and continuing the right-to-left send, move the qi up to the left elbow. After success with that maneuver, send the qi from the right hand palm into the left palm and continue up the left arm into the left shoulder, then across the upper torso into the right shoulder, down the right arm and into the right hand. Continue with this circling of qi for two to five minutes. Then reverse the direction by sending qi out from the left hand palm into the right palm, then up to the right elbow, right shoulder, then through the upper torso and shoulder back down the left arm into the left hand. Practice the entire circling for two to five minutes.
Kirlian Photograph Of A Human Hand by Garion Hutchings found at fineartamerica.com
Small Circulation:
Send qi from the right palm to left palm, then send the qi to the left elbow, then to the upper central chest, then lead the qi down into the dantian, then to the perineum (CV-1) then to the tip of the spine. Then lead the qi up the spine to the head, then down the body’s center line to the chest, then over to the right arm to the right sending palm. For a moment allow the energy to radiate in the space between the palms. Next again do the entire circulation, but in reverse by sending qi-energy from the left palm to right palm.
Grand Circulation:
Begin with the same procedure as in the Small Circulation: lead qi from the right palm to the left palm, then to the left elbow, then chest, then to the dantian, then to the perineum (CV-1) then to the tip of the spine, then up the spine to the head. Then lead the qi back down to the chest, then to the dantian, to the perineum, where it divides into two columns down both legs to the Kidney-1 acupuncture points behind the balls of the feet. Allow it to remain there for several seconds; then lead it back up the legs, to the perineum, to the spine, then to head, back to chest and back down the sending arm to between the palms. Reverse directions by sending qi from the left palm into the right palm. Continually emit qi from the sending palm to the receiving palm as you guide and lead the qi in your body. Once you have built up your personal qi supply and have had some experience in leading and guiding the qi you are ready to proceed to the next step of the process.
Ancient Drawings of Medical Qi Gong : Image from qigong.net.nz
B - Diagnosis.
In interviewing the client about their ailments, it is important to spend more time listening than talking. When you actively listen, the client will tell you things you need to know, for both of you this can take place consciously and unconsciously. By actively listening, you will gain more knowledge and intuition on how best to do this energy work by finding out what is wrong and where to send the qi to correct it. Here is an intuitive technique to find where to direct the healing energy: Using an open flat hand, scan and spiral around and over the client’s body to sense the location of any pathogenic disease triggering elements. These pathogenic elements are called xié qì (pronounced something like shay chee. A similar Chinese term is bìng qì meaning “diseased energy.”) Your scanning should be done in what is called a “Mindful” way: by turning off the thinking mind and without touching just feel for the afflicted area. The healer—now “reader”—may sense places of excesses (heat) or deficiencies (cold) or turbidness (befouled); even sensations which could be described as “demonic” such as biting, itching and sticking. It is to these places—be they acupressure points, energy meridians, organs, or any other part of the client’s physical or energetic body—that the practitioner should direct the healing qi. Here is an even more abstract diagnostic method: Using both eyes and what is called the third eye, allow yourself to gaze into the body of the client. This will seem both literal and imaginative. Be prepared to witness unpleasant sights. Once after being requested to do so by a client, I began looking at the major organ groups to find problem areas where to direct healing qi. (The client was suffering from a medically supervised withdrawal from a doctor prescribed mood altering drug.) As I looked into his Heart Center in the upper chest, I saw something that resembled a darkly lit cavern of black stalactites and stalagmites covered with foul black tar. Even though this dealt with the heart there was no red to be seen. During the course of weeks of EQH treatment the black foulness began to dissipate and a healthy organic pink-to-rose color began to appear. The thought processes of the client became more rational and positive. (This is not offered as anecdotal evidence of the effectiveness of External Qi for Healing, but only as part of a discussion on diagnosis in EQH.)
**This article originally appeared in Qi Journal, Spring 2014, Vol.24/n.1. http://www.qi-
**Also this article's subsequent parts - The Sending, Method to Remove Harmful Qi, Correcting Yin-Yang Imbalances, After the Send, FAQs, Bibliography and Links - will appear in future segments of External Qi Healing in Chinese Medicine Living, stay tuned!**
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**Featured Image of amazing Kirlian photography of 2 hands. To learn more about Kirlian photography, see this article.
Qi Gong for Weight Loss - One
By John Voigt
Before commencing this or any other weight loss program consult with your appropriate healthcare providers. If any procedures in this article cause any mental or physical discomfort stop doing them and see a professional healer. If you have had or have any mental illness do not do the following visualizations.
THE CREATION OF THE SLENDER YOU
“The Chinese alchemist begins from the point of energetics and used guided visualization and physical techniques to effectuate the fusion of the energies. The fused energies are then purified, transformed and projected to create an energy body or energy double.” George A. Katchmer. The Tao of Bioenergetics, pg. 92. YMAA, 1996.
The body is activated by the interplay of two psychic structures: first, hun, which because it belongs to the yang principle, I have translated as animus - p'o which belongs to the yin principle, as anima.” Carl Gustav Jung. Secret of the Golden Flower, pg. 14.
Michelangelo’s David. Florence, Galleria dell'Accademia.
Yang is archetypal Masculine energy—as in father, sun, fire, phallic, aggressive, logical, left brain. Yin is archetypal Feminine energy—as in mother, moon, water, womb, receptive, intuitive, right brain. They are not separate entities: all yang contains yin, all yin contains yang. Every man has a hidden female alter-ego that Jung named “Anima.” Every woman has a hidden male alter-ego Jung called “Animus.”
Daphnis and Chloe (1827), Jean-Pierre Cortot. Louvre.
In a second century C.E. Greek story, as infants they are found by shepherds, and grow up secretly in love with each other. After adventures they are happily married. In the sculpture their bodies seem to represent an anima/animus perfection.
The interaction of yang and yin (as in father and mother) gives birth to the child. By imagining the anima or animus within you, then externalizing, and returning them into you, it becomes possible over to give birth to a new slender you.
Personal Transmutation: Projection and Assimilation for Physical Realization of the Imaged Slender Self
Go into your standard meditative posture. See (imagine) sitting facing you, a healthy slender, full of youthful energy, beautiful/handsome you. A truly perfect you: all you would ever want and wish to be--BUT OF THE OPPOSITE SEX. Feel their presence by fully imagining them with all your senses. Then though practicing visual imagining, run life energy (qi, prana, or whatever you call such things) up their back and down their front. This is called the Microcosmic Orbit. As an advanced option in time you may add the bio-life cosmic energy coming into the fingers and toes up through the limbs and jointing with the flowing inner-river of qi. This is called the Macrocosmic Orbit. Imagine/see/perceive your vision of radiating qi from their entire body. Picture their energy pathways aglow. Then have this image move toward you and mentally hold and turn them so their back is to you and bring them, squeeze them, into your body. As they enter you their sex automatically transforms into your sex. [If you are gay then adapt this so it fits your personal sexual proclivities.] They were in so many ways the true you anyway—perhaps even possibly your hidden subliminal dream lover. All the glowing radiating energy pathways in their body have now become yours.
After you have drawn in your projected perfect-self, do another short imagined running of life energy orbiting up your back and down your front, then if you are up for it into the tips of the fingers and toes to add more qi into this bio-electric streaming inside you. As always, finish by finally cycling the qi-energy into your navel into the dantian, the living energy storage cauldron in the center of your lower abdomen. This is an absolute necessary step: such inner and outer cosmic power must be stored in the dantian.
It is necessary to daily repeat this visualization/transformation. It is like gaining skills on a musical instrument, but now the instrument is your mind and body, as well as your mental habits of eating, and your body habits of movement and exercise. To gain qigong skills it is necessary to practice the exercises. Any qigong, especially such advanced Daoist exercises, is always best done under the thoughtful observations of a master teacher. So when doing this qigong, as with any advanced spiritual health practices, if anything does not feel right, or gets too weird or spacey: STOP IMMEDIATELY!
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Nüwa and Fuxi.
According to legend the earth was swept by a great flood (circa 3000 BCE). Only Fuxi and his sister Nüwa survived. Like Adam and Eve, they began procreating the human race. That they seem to be hermaphroditic—therefore a manifestation of joined yin yang—and that the intertwined serpents or dragons appear to relate to primordial creative energy—what the Hindus called “Kundalini,” and the Chinese called “Jing Qi” —is pertinent to this article.
The slender anima (female soul in the male) or animus (male soul in the female) now exists inside you buried under your excess weight. Like a butterfly crawling out of a chrysalis spun by its former caterpillar self, she/he will—if allowed to—grant you the power to almost automatically do and not do the things necessary to become slender in time: he or she eats properly and is not a lazy couch potato but moves; that is why they are slender. And that is why you (if you allow it) will do the same as they do: thereby becoming slender and more healthy.
Personal Comments by the Author: My anima alter-ego does things I like to describe with words my parents used: “Such a finicky eater.” “Just picks at their food.” “Eats like a bird.” “Never finishes what’s on their plate.” And “Always running around. Never gives it a rest.”
So every time I am around food—shopping, at a restaurant, opening my refrigerator’s door, cooking, or eating—I feel her presence in me automatically guiding me to do the right thing.
She loves to do body movement qigong and exercise—and therefore so do I. And we both love to walk—I try to do that at least a half hour a day.
She seems immune to hunger and being physically tired, no wonder I am glad I have found her and that she is me.
Present day media improperly—and potentially dangerously—offers too thin models or actors, or professional athletes as goal models. Trying to have the body of a model, movie star, or athlete is counter productive for most of us. Nevertheless, the healthiest, longest living, most energetic, most beautiful people are usually not overweight or obese. Here Daphnis and Chloe, and David are offered as artistic examples of a perfect weight; something to strive for in theory and practice.
Achieving and maintaining the proper weight for wellbeing is a very honorable goal. Over time, through qigong visualizations, exercises, and Traditional Chinese Health dietary practices it may be accomplished. These themes will be expanded upon in my upcoming articles in HYPERLINK "http://www.chinesemedicineliving.com/" http://www.chinesemedicineliving.com/.
John Voigt may be contacted at john.voigt@comcast.net
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Books to Learn More:
Mantak Chia . Awaken Healing Energy Through Tao. Aurora.
Lu K'uan Yü. Taoist Yoga. Weiser.
Wikipedia websites were consulted for the following subjects or images: Body Mass Index. Daphnis and Chloe. Fuxi. Carl Jung. Michelangelo’s David. Microcosmic orbit. Taoist alchemy.
As a possible aid in imagining how a resonating anima/animus might appear look at the art of Alex Grey. I suggest “Adi Da Samraj,” “Alex,” “Holy Fire,” “Namaste,” and “Psychic Energy System.” All are on Alex Gray's website at www.alexgrey.com.
The lovely featured image by Core Spirit
What is Qi?
By Emma Suttie, D.Ac, AP
Qi is a huge and complex subject and one that is central to Chinese medicine theory. Qi is a difficult concept to explain because it is difficult to measure and impossible to see. To the Chinese, it is a given. It is the very force that governs life and all of its processes, but for us in the West, it is a little more difficult to wrap our minds around. In the West, we live in a culture that is largely ruled by science, and science is all about things that we can see and prove. Although science is now able to prove the efficacy of things like acupuncture, the HOW is still largely under debate. Qi is at the core of why all of the modalities in Chinese medicine - Acupuncture, Chinese herbs, gua sha, tuina, moxibustion, cupping, auricular, it is one of the main reasons that they are so effective, and have been for more than 5000 years.
Qi is a subtle energy that can be loosely translated as vital energy or life force. In India, it is called Prana. In Japan, Ki. Many of the Eastern cultures know and understand this concept and its role in keeping the body healthy. In Chinese medicine, Qi is the force that animates all living things. Qi flows through energy pathways throughout the body called meridians or channels. There are 12 main meridians that correspond to specific organs and run bilaterally, mirroring each other. There are also extra pathways that run deeper in the body, but all are the channels through which Qi travels. Qi must move freely throughout the body for health to be maintained. A blockage of the Qi in the body usually results in pain (a main symptom of Qi stagnation) and if left untreated can cause a whole host of other, more serious problems. In addition to Qi running through the meridians, each organ also has its own unique Qi. Each organs’ Qi can become deficient, excess, or stuck, or stagnated. Stagnation of Qi starts energetically, but if left untreated, can manifest physically as things like tumours and other masses. This is why it is important to keep Qi flowing freely.
This image from Acupuncture Media Works
The Qi in the body also flows in two-hour intervals through each of the organ systems. This is used as a diagnostic tool by TCM (traditional Chinese medicine) practitioners. If, for example, you are waking up consistently at a specific hour every night, it points to an imbalance in that specific organ. If there is a certain hour of the day when you feel particularly productive, then it would suggest that the organ that corresponds to that hour is strong. You can see the chart below for the organs and the corresponding times.
Because of the importance of Qi and its ability to flow freely through the body, the Chinese have developed many exercises to help build Qi, as well as keep it moving freely. The external martial arts, like Kung Fu are excellent for cultivating Qi and keeping it moving, and the internal martial arts like Tai Chi and Qi Gong are excellent ways of cultivating and strengthening Qi and keeping it flowing throughout the body so that health can be maintained.
There are many ways to build Qi. Good food, clean air, and participating in positive activities all build Qi. And many things diminish Qi, like stress, not getting enough sleep and having an unhealthy lifestyle. It is almost impossible to stay away from stress and other things that can deplete Qi, but the good news is that we are always able to rebuild it by simply doing things that give us energy. Keeping Qi moving is extremely important and the best way to do this is simply by moving your body. The act of walking (preferably in nature) is a wonderful way to keep Qi moving and stay a healthy, happy human being.
This article also appears on the website Qi Encyclopedia at -
http://qi-encyclopedia.com/index.asp?article=WhatIsQi-3
Why Colleagues Matter
By Emma Suttie, D.Ac, AP
I am blessed because every day when I wake up and think about going to work I feel happy about it. Yes, that is what I said... HAPPY. There are many reasons for this. One is the fact that I happen to have wonderful patients who enrich my life, humble me and teach me as much about healing as I hope I can teach to them. This, in itself is a reason to grin with delight as you get out of bed and go to work. But there is more. Second, I really, really love what I do. I have never for one moment since I started on this path had any doubt that this is absolutely the thing I am supposed to be doing. That really helps you get up in the morning (and I am not a morning person so I need all the help I can get). But the other reason, and one that is so rare and wonderful, is the other healers I have the privilege of working with. My colleagues. My peeps. My soul family.
I have the pleasure of working in a sweet healing centre in downtown Sarasota, Florida. For those of you who don't know Sarasota, it is a lovely place on the ocean, with world class beaches and full of spiritual people, yoga studios, acupuncture clinics, Buddhist meditation centres and metaphysical churches. It is sort of like the Shangri-La of Florida. I am amazed at the wonderful community of spiritual people, healers and other awesome human beings that I know here. Not an evening goes by when there isn't a kirtan, concert, meditation or documentary film happening to delight you. This is the place I get to work and live.
The centre where I practice is a very lovely space, that always smells of incense, is smashed with plants and anyone is always welcome to stop by the tea room in the back for tea and a chat. It is warm, inviting and friendly. We have a sandwich board outside which boasts different quotes every day to uplift the spirits of those walking by. We have an excellent relationship with our neighbours which consist of a tattoo shop (which is dangerous as we are all lovers of the ink), a catering company (where we often grab food throughout the day) and a sweet French restaurant and cafe where we are all on a first name basis with the owners and staff, who regularly bring over chocolate croissants which we never, ever refuse. Have you ever had a real French chocolate croissant? They are ridiculous.
One of the best things about arriving at work every day is that I get to work with two of the best healers and human beings I know. They are my colleagues. Now, I have worked in a LOT of clinics in my life, with a lot of different medical people, Western doctors, healers, you name it, which is why I know how lucky I am to have these two to work with. It is like the culmination of 10 years of working to get to the people you are meant to work with because everything is so harmonious. There is no competition. There is no jealousy. There is only respect and love for each other. Respect in each other's talents, and our unique abilities to help our patients.
This lovely image from GPyoga on Etsy.com
One is a massage therapist (who gives the best massages I have ever had in my life), a yoga instructor (whose class I have been enthusiastically attending since I arrived here) and reiki healer (who consistently blows me away with the things she sees without me having to say a word). She does each with expert skill and many years of experience. Most work a lifetime to master one of these complicated disciplines, she has mastered all three. She is going to kill me when she reads this. ;)
The other is also a massage therapist, with a completely different style and equal skill. He is also a martial artist (Aikido), meditator and medium (oh my!). He has lived in the spiritual world his entire life, and has been teaching martial arts and spiritualism and meditation for many, many years. I am constantly humbled by his wisdom and the selfless way he shares it with us. These are the people I get to work with every day.
The wonderful thing is that we all vibrate at the same frequency. We all like each other. We respect each other. We treat each other. We refer patients to each other. We go to each other's houses for dinner and hang out together on days off. We are friends. Family.
I always say that they are my health care. I get treatments from each of them as often as possible. Once a week if possible. I am a believer in preventative medicine, so I, and they need to make sure that we stay healthy so that we can be there for our patients. We treat each others families and friends. We take care of each other. Our health and well being is each others concern.
Once a month we do reiki share where anyone can come and everyone gives and also gets reiki. These are wonderful for us and for the community. Twice a month we have meditation, where my colleague teaches meditation techniques and we learn about spiritualism. Once a month we have a philosophy class where my other colleague, who started the path that eventually led to yoga with philosophy, leads the discussion. All of these practices build up a powerful energy in the clinic that helps build us up and floods the place with healing energy that washes over everyone who visits.
The cohesive nature of my colleagues and I is palpable and can be felt by everyone who comes into the clinic. It is calm, nurturing and most of all... healing to all who enter there. And that is because, we try to create that environment. Thankfully, it has happened organically because we are all in harmony with one another and have the same goals. This helps our patients heal and is a wonderful healing environment to spend my days in.
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Why Colleagues Matter : Chinese Medicine Living
History and Development of Internal Martial Arts in China
Watch this episode from CCTV English on the history and development of the internal martial arts in China, the most notable of which is Tai Chi Chuan and learn why martial arts are not just a fighting system, but an important part of healthy living for mind, body and spirit. Running time 25:53 mins
Original link here - Chinese Martial Arts - Internal Martial Arts