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Post by macky on Dec 14, 2019 22:18:16 GMT
A couple of sites here worth looking at. Both practitioners are non-Asian, as far as I know, which may be more comfortable for those new to chi kung practices.
www.funwithqigong.com/ This gentleman presents good all-round chi kung drills. Much variety to choose from. A fun colourful site.
www.egreenway.com/qigong/ A massive site with a huge range of chi kung and kung fu methods. The drills he has done himself are detailed in their presentation, which should leave no doubt in a practitioner's mind how to do them. There are heaps of links to other sites.
One could spend months scanning this site alone. Be careful, some of the information from the other sites may not be advisable to try out unless you have a competent instructor (i.e. someone who not only knows what he's doing re the forms themselves, but able to recognize and remedy signs in a student's body/mind/spirit of deviation caused by wrong practice.) Usually such deviations will be obvious, such as pain somewhere in the body, or irritability, fear etc. But some deviations may be hidden internally, and manifest suddenly without warning. Extreme deviations have been the vomiting of blood and general malaise, both of which required immediate attention. I myself had such warnings when I tried practicing Baduanjin in a tensed manner, the muscles stressed and forced through the movements, and particularly the breath forced out in the manner of some of the karate tensho practitioners. The immediate strength gains and "solid" feelings I derived at first rapidly gave way to having no energy/drive to continue with the forms, nervous shaking, and breathlessness.
For a general advice on all chi kung drills (always) keep relaxed in the mind as well as the body, GENTLY focus on the lower Dantien (an area just under and in from the navel) and breath quietly into it (abdominal breathing) while doing whatever forms you choose. That will keep you safe and induce a calm demeanor. Stop or relax more with any sign of mental or physical stress. You will still gain a lot of power, something which to most of us that are used to conventional exercise seems contradictory. At the last, it's the Mind that is the key.
Remember that the chi/energy/bio-electricity that you are visualizing is real, and with sufficient practice will come the proof of that. I have only scratched the surface of chi kung, but have had sufficient evidence of a "life force" which can enhanced and manipulated up to a certain extent, depending on the practitioner. One MUST NOT try on advanced practices such as leading the energy around the body, until a lot more experience has been gained, and better still, a proper master is found.
One lady who owned a second-hand bookshop full of yoga and chi kung books informed me she was meditating on the third eye, in order to enhance clairvoyance. I didn't see her very often because of my workload and the travelling nature of my job (plus looking after my wife), but I told her to concentrate on the lower Dantien instead, and let the rest happen in its own time. I warned her that such a practice as she was engaging in would result in a constant "top heavy" attitude, both in physical energy and emotion. I never saw her again but about a year later when I saw her bookshop was staffed/owned by someone else I asked them where the lady was. They said she was up in a northern area of Auckland, in a wheel chair being looked after by caregivers, suffering from some type of malady like alzheimers disorder. It was a tragedy.
Chi kung is a safe practice providing (like anything else) simple rules are followed. I've tried on a few advanced techniques such as Fusion drills and leading out of the body exercises. They were revealing, but like the Pakua circling years before, I stopped because I had a wife and a daughter to look after, and have returned to tried-and-true safe Baduanjin and Shibashi-type routines/exercises with simple focus on the Dantien (and of course the movements themselves).
Ping Shuai is ideal in this respect for newbies, the relaxed swinging of the arms and dipping very easy to do and remember, the focus easily on the abdomen, and standing quietly afterward feeling the energy move around the arms and body of its OWN accord, not directed by the conscious mind. There are many whose only chi kung is Ping Shuai, that is all.
For those that want to continue with their usual workouts with weights etc, chi kung can still be practiced, but separate it (say) at the other end of the day, or at least by several hours.
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jonrock
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Post by jonrock on Dec 23, 2019 10:56:11 GMT
Macky, I always learn something (new) reading your posts.
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Post by macky on Dec 29, 2019 8:33:11 GMT
All the best to everyone for the festive season and new year.
After having performed Grandmaster Wong Kiew Kit's style of 18 Lohan Hands/Baduanjin along with Ping Shuai swinging arms and some drills from other styles of Baduanjin over the last six months, I'm going to stick to a selection of Wong Kiew Kit's drills for the coming year, and see how things pan out by this time next year.
I will keep on with between 300-500 Ping Shuai reps a day, more as a warm-up or just by themselves at an odd moment of the day, but I've got about a dozen of Wong's 18 Lohan's (some of which correspond to the Baduanjin drills) that I want to do every day as a more formal set.
I would also like to explore Wong's Induce Chi Flow exercise which is detailed in at least two of his books : 'The Art of Chi Kung: Making the Most of Your Vital Energy' and 'Chi Kung For Health and Vitality: A Practical Approach to the Art of Energy'
These two books are available on Amazon Kindle for peanuts and are well worth buying just for the information alone, even if one is not interested in performing Chi Kung seriously, at least at this time.
I have the first in actual book form, having bought it some 13-14 years ago. It cost me $65NZ at the time but was worth it. Right now on Amazon Kindle it's about $5-6 so it's dirt cheap. The second I purchased on Kindle last year and it is another worthwhile book to study. Around $11-12 on Kindle.
The books overlap each other somewhat, but the first book has more detailed and extensive descriptions of Shaolin style Chi Kung, cosmology, philosophy etc, while having a few select exercises that one can certainly take on to one's benefit, while the second book also has some descriptions of same, but presents 10 selected drills out of the 18 Lohans that one can perform.....well....for the rest of your life if you wanted to.
The books give far better ideas of what chi kung is, and can do, than I would ever be able to describe, but basically the drills are quite simple. Remembering that the most important aspect of Chi kung is the Mind, followed by the leading of the life force/energy/chi, the physical aspect of the drills, while important, are not to be under-estimated (as I did when I bought the first book), but followed consistently and with as much attention to correct form as possible. If a few mistakes creep in while doing the form, that's not too bad, they can be corrected as long as the primary directives of chi kung Mindset and relaxation (as much as possible) are followed.
I will post more in this post later when I have more time.
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Post by macky on Dec 30, 2019 8:30:23 GMT
Well I spent over an hour adding to the last post when the page suddenly refreshed itself without warning and I lost the lot, so I'll just list the drills that I've been doing (and will stick to for the next year).
The Ping Shuai will remain. It's always a decent chi kung, whether used as a warmup (around 300 reps) or as a standalone that can be done at any odd moment of the day. 500 reps will take about 12 minutes, 700 about 16 and a thousand about 25 minutes, not counting the quiet standing afterwards.
Re said standing, if one finds that they are gently swaying, don't resist it as long as it's under a measure of control. It's the chi energy running around doing its job free from the conscious mind. If one feels they are losing their balance then step accordingly just like any other normal time. Do not suddenly or forcefully check yourself. Just give a mental command to steady up and gradually become still.
I have got into this Induced Chi Flow on a daily basis lately and it is a most enjoyable experience. According to Wong Kiew Kit it is/was a secret exercise in the past and both of his books listed above describe it fully and the reasons for it.
There is a youtube showing Induced Chi flow in action and some of the practitioners are very active during the proceedings, seemingly almost out of control. They are however still under their own volition, and can stop whenever they want to (or have to if they are getting too near to someone or something injurious.)
The list of Wong Kiew Kit's style of 18 Lohan Hands I'm doing (some which are also in his Baduanjin set) are as follows : Rotating Knees Hula Hoop (not one of the 18 Lohans but a useful exercise, especially done chi kung style) Lift The Sky (possibly the most popular single chi kung drill in the world) The Archer (Draw The Bow, done in horse stance "Ma Bu") Plucking Stars Separate Waters (very powerful. good for asthma etc) Head turning (be gentle) Push The Mountain Big Windmill (allegedly brick breaking capability after suitable amount of practice, without the need for hand hardening) Toe Touches (always a good exercise, much better as chi kung) Carry The Mountain (good for the spine, powerful arms)
Most of these are shown and fully described (including where to visualize the chi energy) in the two books. There are additional supplementary exercises, some of which can be engaged in without risk, or the need for a Master's instruction (there's already a Grandmaster's instructions in the books :-)
The exercises look, and are dead simple physically, and as gentle calisthenics (which is all many practitioners ever do with them) will have some benefit, but as chi kung drills with the proper mindset and visuals, become very powerful. Not obviously as in say a weight workout, but one can feel the power from them on rising the next morning and/or the good health aspects will manifest in the following months by not having to see your doctor so often, or at all.
I found that these dozen or so drills left me with as much strength as I had ever built up from the isometrics, a surprising result since their performance MUST be in a relaxed (as much as possible) manner.
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Post by macky on Jan 25, 2020 23:06:28 GMT
A video on the importance of the Lower Dantian by Bruce Frantzis, a master who I have just started to read about. I've seen a few others of his, well worth watching for both Chi Kung practitioners, martial artists, and healers.
I regard myself as only having scratched the surface of Chi Kung. The above video from a master who I had never read before (I had heard of Bruce or seen his name only) that confirms what I've been saying about the Lower Dantian in my above posts, is encouraging.
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Post by macky on Feb 9, 2020 6:55:39 GMT
www.fingeratthemoon.com/armswingingBought the above book on Arm Swinging Qigong/Ping Shuai recently and it's well worth it, not only for beginners but experienced practitioners (revision etc). Outlines in simple clearly understood language some history, methods of at least five different styles of Arm Swinging chi kung, and ongoing info areas of practice/research. It's hard to believe for some, that such a simple and relatively relaxed exercise can have such positive effects on the Mind/Body/Spirit, but of course one has to try it themselves, before getting into any debate on its value. A Chi Kung state of mind derives the most benefits from the practice. Obviously, muscle building and sheer strength are not the prime goals of Ping Shuai. Rather, general well being and robust health gained from months of daily practice at around 500 to 1000 reps a day, taking no longer than half an hour or so (for the thousand). Once again, concentration and breathing into the Lower Dantian results in a "grounded" feeling and calm demeanor. Can be extended with further chi kung drills if desired, Tai Chi, Baduanjin, Shibashi etc. Since late-mid January I've upped the reps in my Ping Shuai (700 twice a day) and trimmed the Wong Kiew Kit drills down to three principal exercises (Lift The Sky, Push The Mountain, and Separate Waters) for around 12 reps each after each 700 session. So far, so good. Better sleeps, bit more energy, just as strong as when I was performing isometrics, and the real bonus, lower blood pressure which has prompted my Medical Centre nurse to postpone a recommended increase in dosage of my one 10mg HBP tablet a day (for the last 25 years).
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Post by pierinifitness on Feb 9, 2020 13:34:53 GMT
Thanks for sharing Macky, always interested in how others train. Noted your BP improvements and that’s great. As a HR monitor and exercise performance junkie, I’m curious about how the ticker performs exercising this way.
Keep marching forward!
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Post by macky on Feb 10, 2020 4:48:12 GMT
All good, pierini. Thank you for your interest. Chi kung of any sort is primarily concerned with life force/chi/bio-electricity development using the Mind in a meditative state, with actions of one's choice.
In saying that, the physical component certainly has to be considered as well, because a degree of strength and robustness is expected, and for someone such as yourself that is advanced in physical exercise protocols of many types, Ping Shuai may only serve as a warm-up for a run, or some cals etc.
I believe there is some benefit for the heart doing the Ping Shuai drill(s) however, and I have certainly felt energy running around the body after a suitable session involving at least 500 reps of arm-swinging.
I've posted above of my intention to carry on in the pursuit of Induced Chi Flow also, and that has been steadily progressing as time goes on, lately. Still under control of the Mind however, which can (gently) Will everything to stop and stand steady when finishing.
ICF has been reported as having benefit for the entire body re the internal organs, among them the heart of course. For someone such as myself whose whole workout regimen is Chi Kung, Ping Shuai with ICF following can be the entire extent of one's training. I believe however that other exercises should still be performed, such as Baduanjin (Eight Brocade) in order to round out a complete system overall, if not immediately, but eventually as one's training progresses.
I repeat what I've said in other posts. Chi kung at the purely physical level (it's not really Chi kung then) can have some benefits. But if only the physical level is desired, then calisthenics (for example) would be better. Once Chi Kung state of mind is engaged, then Chi kung drills become more powerful and I have written above in other posts re that fact.
But Chi kung itself is open-ended and some Masters may use it to connect with the Cosmos. This is hardly believable for many, but the limits of the Mind are not known, and I've had one or two experiences which some may call outright BS.
That's okay, I don't mind. I'm not here to try and change anybody's views on what is true or not. I believe that everybody holds a piece of The Truth, and nobody knows All. But that's another reason why chi Kung has to be actually performed, because it's hard to prove to anybody what is possible simply by debate and assertion.
For those who are devoted to an organised religion, such as yourself, Chi Kung in no way conflicts with said religious beliefs, but in fact may enhance them. Others like myself who have a Universal view of life and purpose can deliberately extend their thoughts/experiences out into a larger realm where Time and Space are no longer as relevant, using simple Chi Kung techniques.
Some people actually achieve that through one way or another, but deny it within themselves because it's "not scientific", "only imagination", or other cloistered beliefs.
In the meantime, if one is doing well with conventional exercise and is interested in Chi kung as a meditative body/mind exercise, then Ping Shuai could be used as a warm-up, and/or exclusively at the other end of the day from a conventional workout. As long as it's kept as relaxed as possible (it's never entirely relaxed) then it can be a useful addition, or a stand-alone regimen as it is now for me (again).
I'm sure the ticker benefits. How much more or less it benefits from a nice long run, or sensible calisthenics, I do not know.
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Post by macky on Feb 10, 2020 23:35:54 GMT
A recreational practice which benefits directly from the Net is to download from YouTube many different styles of Baduanjin and save them to file. Baduanjin has been a major set of drills for me, the movements relatively simple with different styles allowing for physical limitations of practitioners, where necessary. As an example, the deep horse stances of the Shaolin styles of Baduanjin may be too much for some keen practitioners' knees, but other styles can be found with the basically same exercises, but the knees only slightly bent, or even just unlocked.
The Eight Brocade (Baduanjin) format is largely the same for all styles. The first drill is 1 : Lift The Sky/Heaven or similar name, both arms raising together from the waist to over the head, then down, either out to each side, or straight down. 2 : Usually a form of Drawing the Bow. 3 : Plucking Stars or other names, one hand overhead while the other gently stretches down, then changing around. 4 : Some form of standing but turning the head from side to side 5 : Bending in some manner to turn the body from side to side 6 : Touching the ground (bending forward) 7 : Punching (slowly and gently) 8 : Raising the heels then letting the body drop to the ground in a gentle jolt.
There are many styles of the basics above, and some alternative orders of drills, but together they pretty much take in the whole body while increasing strength and health. That they have been tried and tested for around a thousand years and still practiced today indicates their value, and with the necessary focus of the Mind on the Lower Dantian (and of course the movements) the Baduanjin set can be a complete chi Kung regimen if desired.
Something important I've just remembered. Typically exercise No.5 involves the horse stance, then a turn of the torso to the (right) and then taking the upper body across at horizontal to the left side before straightening up face-front again. This twisting motion I would not recommend unless one is thoroughly used to it. Obviously many are, because of the relaxed nature (as much as possible) of the movement, but I found the next day an uncomfortable feeling in the spine, and I would recommend the standing straight with legs under the hips (not as wide as shoulder-width, and a gently turning to one side ON ONE PLANE of movement, instead. Centering, then turn to the other side. Some Baduanjin forms reflect this and mine always has as well. This doubtful rotation-movement is also reflected in Shibashi with one exercise the bending forward, touching the ground, then rotating the body like a windmill, a multi-plane movement that also irritated my back the next day. I believe, (along with head-turning) that single-plane turning is the best at least for beginners, and in fact for many experienced practitioners. No.5 as I perform it turns on a horizontal plane. Exercise No 6 involves a bending forward on a forward-and-back vertical plane, and if you want the third plane (side to side vertical) then stand straight and move gently from side to side keeping the torso facing front. GENTLY.
Back to the videos. It may seem strange to someone who is not familiar with Chi kung, that the relaxed but intent watching of these Baduanjin styles (with or without the often delightful music accompaniment) can be a nice diversion from the demands of modern life (and the active thinking required), the slow deliberate movements giving out a promise of power if practised regularly, even if the watcher is not performing them at that time.
With some knowledge gained from Baduanjin sites (not only video) the quiet breathing can also be employed while watching the form, enhancing the participation.
Because chi kung is a meditative practice, one can mentally "go along" with the practitioner if one is confined to bed, or sitting down, with a degree of benefit and interest. Seated, most of the arm movements can be done anyway, a bonus for those confined to a wheelchair etc.
Those in bed or in a wheelchair will most likely have even more opportunity to practice "quiet breathing" itself, into the Lower Dantian, demonstrating that various forms of Chi Kung can be practiced by the infirm, elderly and young and/or the most athletic and healthy, all with benefits.
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Post by macky on Mar 16, 2020 5:40:01 GMT
Geoff Pike's Pa Tuan Tsin (Baduanjin, Pa Tuan Chin, Eight Brocade)
The style I started off with in the very early 80's after becoming awakened to Chi Kung by Robert Smith's book Chinese Boxing : Master and Methods.
I bought Geoff Pike's book The Power Of Chi, which I later lost somewhere, and at this time it's out of print, but obtainable on Amazon for not much. It's a good practical book from an English guy who had done many different types of work, and who later became an Australian citizen. The book describes his own chi kung journey from doubtful health to reasonable fitness, then diagnosis with throat cancer, recovery with radiation therapy, learned Pa Tuan Tsin by trainers in Chinatown, Manila, and a daily quota of Guinness.
The book from memory goes into sensible diet, warmup and complementary exercises besides the Eight Brocade, pushups and squats. Fortunately his videos survive and are presented here, a quite different style of Baduanjin (Geoff calls it Pa Tuan Tsin), but with the usual similarities of all the styles. The videos were taken when he was 50, a few years after his cancer diagnosis and recovery. He passed away I think in 2016 at the age of 89 or 90, which is pretty good given his previous lifestyle and serious disease.
Along with Wong Kiew Kit's style, you can see another with legs together here (apart from the exercises with the horse stance (Ma Bu), the difference being Geoff's feet are splayed, which aids in stability, I found. Stances in Baduanjin are more whatever suits the trainer than being rigidly adhered to (unless one was in a formal class of the Master, you do as you're told then). One can view youtubes of Wong Kiew Kit's style of practitioners with their feet a hand-width apart, other styles of Baduanjin present shoulder-width foot-spread, others with the feet directly under the hips.
I have done sets of Geoff Pike's style with shoulder width stance, and frankly it should all be comfortable, whatever stance one chooses. Plenty of scope for experiment. Some exercises will require different foot placement, apart from the horse stances which themselves do not need to be deep, just slight bending or even simply unlocking the knees is okay. The breathing in Pa Tuan Tsin is somewhat deeper (physically) but still stops short of full busting breaths which are tiring and could raise the blood pressure, even if not held. And still the instructions include Willing the breath/chi/energy down to the Dantien (Dantian, Tan Tien) just under the navel, and carrying on with normal abdominal breathing afterwards.
The first drill is one I've never seen on any other style of Baduanjin, and called Scoop The Stream. I've seen other youtubes with the exercise being performed, but all spring from Geoff Pike's style taught to him in Manila, in a Chinese gym that he had to knock on the door several times until being allowed in.
Search The Clouds is another drill I've not seen on any other style, and I never did that one because it felt too awkward, especially straight after the Shaolin Archer, both with horse stances. But there are several other drills that will have the same effect from different styles, and one can pick and choose, making up a set which suits the trainer, while still getting a good round out of it all.
Scoop The Stream has remained one of my favs over the last 40 years and I will often do a couple of those through the day, or Wong's version of Lift The sky. A great pick-me-up whether one is into chi kung or conventional exercises.
The set of drills along with some squats and pushups as advocated in Pike's book will certainly be a well-rounded and complete system in itself, if desired. A nice little combo of conventional exercises and chi kung. As always with the breathing, don't push it, just relax as much as possible and keep it steady. If you're panting a bit with some of the exercises, just pause and bring the breathing down to a controllable level. This is still chi kung, so keep the Mind on the Dantien as much as possible, once the forms have been learned. Stand quietly afterwards for a few minutes. Your posture will certainly improve with this set.
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Post by macky on Mar 26, 2020 20:25:40 GMT
In talking about sets of chi kung drills, most of which can be a system in themselves for life, there is still an option of picking out a favorite exercise as a single drill that can be performed with more reps than the recommended eight (usually).
I've mentioned in the last post Scoop The Stream as being one of my long-time favorites, and there's a video above of Wong Kiew Kit performing Lift The Sky, a drill he maintains is the one he does the most out of them all. In fact he has said he's at a loss as to which of the other drills (18 Lohans) he does secondly.
I've mentioned in another post my performing the first movement of the Shibashi (Tai Chi chi kung) for 40 reps every night and others asking if I had gone back to weight training, a side effects which is not normally the goal of chi kung as such.
I fell over a chappie yesterday on the Net called Jeffrey Chand who I like, plentiful youtubes with well-done drills, and once again another proponent of a single "best" exercise.
Although this video is titled for beginners, he also mentions that it is a great exercise for those that have little time on their hands. Several reps of this drill will make you feel good, take it from me.
Another point about single-drill chi kung is that it can fit nicely into a daily routine where conventional exercises are more the norm for a trainer. One could perfom any of the drills in this post in say the morning or through the day at odd moments (it's hard to overtrain doing this) and get stuck into the weights in the late afternoon/evening, for example.
There are many around the world who perform a single chi kung drill every day as their only exercise they ever do. Ping Shuai is one. Geoff Pike mentions the Shaolin Archer (usually number 2 in Baduanjin, No.3 in his set), and any of the three above. There are many different styles of Lift The Sky in the various Baduanjin sets on youtube. Pick the one you like, they are all effective when performed as chi kung.
Once again, relax, concentrate without strain, mind on the Dantien as much as possible (gently). The power will come through eventually and be felt filling the body, which should feel grounded through the legs at the same time. Some will feel it sooner than others, for many reasons. Don't tense the muscles, you'll begin to feel the strength in them, but in a different way than by conventional exercise, a sort of muscle-mind connection through relaxed concentration.
Along with those that only do one chi kung drill as their entire program, the single chi kng drill also enables a conventional trainer to keep his weights/cals/isometrics/whatever while having the opportunity to practise chi kung without having to spend much time on it, and/or learn a complete set.
There is another aspect to that as well. There are those like me who try on quite a few (certainly not all) varieties of drills and styles by way of research and the overall knowledge that can be gained by those that are interested in chi kung. But if one simply wants to perfom only the one exercise and nothing else in his/her day, then once said person has worked out the drill they like the most, then that drill can be performed with far more benefit and solid results than flitting around trying this and that in the hope that there may be some "ultimate" superior chi kung, as some would have you believe.
Like conventional exercise (providing it is sensible and fulfilling), the very best chi kung drill is the one you do every day with pleasure and diligence. Have fun and smile.
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Post by macky on Apr 1, 2020 5:19:38 GMT
You can't get a much more serious reason than this, to practice Baduanjin chi kung.
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Post by macky on Apr 16, 2020 3:32:39 GMT
Zhan Zhuang -- Standing Still For Exercise And Power.
Well there comes a time I guess when whatever has absorbed one's interest over decades, or at least an aspect of it, has some catalyst that motivates one to make a start and get into some solid training on that aspect.
The Covid-19 lockdown and self-isolation advice in NZ has been an opportunity to explore several different styles of Baduanjin, and keep on with Ping Shuai as maintenance and health practice. But I've finally started getting into standing static chi kung postures as another facet of the chi kung training that I returned to last June after a few years of other enjoyable protocols like strands and isometrics.
I've been going now for about 10 days with increasing times, my time-goal 1200 seconds (20 minutes) per session, of standing, starting with the Wu Chi posture and ending the last 200 seconds with the next (Hold The belly) posture. Today I made the full 1200 seconds and will carry on with that ratio (1000 secs Wu Chi- 200 secs Hold The Belly twice a day) for at least another week before increasing the time within the 1200 of the Hold The Belly. Once I have a full 1200 of Hold The Belly I will start pulling in the Hold The Ball in steadily increasing amounts. The goal for this is to be able to perform the whole five basic postures for 20 minutes each (not one after the other), before progressing through the next postures.
It is quite in order for a trainer to simply do the basic five for the rest of his/her life, they being quite an all-round sequence for good health and open-ended chi kung enhancement.
I'm using Lam Kam Chuen's book "Chi Kung : Way Of Power" for my prompts. His other Zhan Zhuang book 'The Way Of Energy' is also an excellent training manual, I'm sure preferred by some, but I like the stance sequence in WOP better because it doesn't go from the easy Wu Chi basic posture straight to the quite a bit harder Hold The Ball (Embrace The Tree) drill, but has the easier progressive Hold The Belly first after Wu Chi before moving on to the Hold The Ball, where the arms are raised from the Hold The Belly at about 45 degrees slanting down in a loose arm hoop with the hands facing the body maybe six inched apart, to more or less horizontal position, a huge difference in how long one can hold that position.
By now, we as fairly experienced trainers should know the difference between outright pain, and discomfort. Taking on harder postures straight up will result in pain. The sensible progression detailed in Way Of Power will give you discomfort, but you won't be sore the next day, nor so shagged out you simply can't face that day's workout.
The three warmups in the book (arms rotations, hula hoop waist movement, and rotate the knees) can all be substituted by Ping Shuai, the straight forward swinging arms with a double quarter-squat every five reps, and the sideways swinging arms detailed in a former post. The sideways btw should NOT include kidney tapping or shoulder slapping. I know it's against what an accomplished master has said in his book, but my view is that since this is a chi kung, the shoulders and kidneys should already be invigorated by chi without being "reminded" by tapping and slapping that may result in bruising. I do 300 arm swings (about 6-7 minutes) for warmup. The first and last hundred the conventional Ping Shuai with the double knee dip, the middle hundred the sideways arm swinging.
Then, standing steady with feet apart about shoulder width. Check foot position first, you don't want to be shuffling around half way through. Feel it for comfort and foot position which should be roughly parallel, or a little bit toed out (never in). Later during the hold as the seconds tick away, your feet may feel as though they are too toed out, or not even. That's when you just keep on with the hold without being distracted worrying about an incorrect position. You've done the checking before you started.
The knees should be unlocked for a start. If you want a bit more bend, that's good but just a little. You're gonna feel as though you've bent them to the floor later, so that's another set-up you get right at first before you start. Place the arms and hands at your sides but leave them out from the body just a smidgen. Have a sense of a very small space under your armpits, but the hands are no more than a couple inches out from your legs. Place your tongue on the roof of your mouth gently, and breath through the nose in and out. If you find yourself using your nose like a suction pump, just open your mouth and breath through that for a while. You don't want to cool the back of your throat and irritate it. The eyes should be open for a start in your training. Later you may feel like closing them, but you need to get your balance right first. You're going to be going places and it's easy to get wobbly. Some like to focus on the horizon, others about 15 feet in front. I like just down from the horizontal. But don't fix your gaze on one point. I have a wall about ten feet away and have a rough circle about a foot diameter than my eyes can move around, not round and round, but as I look at something else, not too far away. Don't let your eyes flick around the place, that will distract your mind. Let your shoulders relax and your chest not stick out. Tuck the butt in but not a lot. Later if you want, shift to Hold The Belly and play around with that posture as a change or for progression. It's not a particularly demanding posture but it sets you up for the "feel" of the next ones.
Timing presents a problem in Zhan Zhuang that movement drills do not. You can count the number of reps of say Ping Shuai or Baduanjin drills, and calibrate your workouts along those lines. In Zhan Zhuang, you should have a consistent time fame of reference so that you know how much you've progressed (assuming you don't have to suddenly stop for some reason) and for me, setting up an alarm clock is not the sort of thing I like, the time dragging on with one wondering when the bell's going to go. Nor watching the hands either. No doubt there are many more pleasant electronic gadgets around these days, but for me, I like the sound of my loud ticking clock on the wall (out of my vision) and counting the seconds, much as I did in the days of long isometric sub-max holds. Although it is easy to lose count at the start, I found that the counting came more automatic, and I visualize the next hundred number as a reference if my attention wanders off. In other words, steadily counting in my mind in hundreds, while feeling all round the body for tension, relaxing as much as possible, and with say 800 visualized in the background immediately after reaching 700. The next hundred visualized is also a good check if I lose count momentarily.
Much has been written in chi kung about the Mind deliberately leading the chi around various parts of the body during both moving and static drills. Some Masters give detailed instructions on this, but all say that when finishing one MUST return the energy to the Lower Dantien. (There's a post on here with Bruce Frantzis emphasizing the importance of the Dan Tien).
Other Masters say that such leading is not necessary, because the Dan Tien is the reservoir of all the chi in the body, and the limbs, organs, bones, and muscles can all be energized and benefit with simply being aware of the Dan Tien (Dantian, Tan Tien) at all times.
Having done both, I am happier with the simple awareness of the Dantien as focus for the static stances (and actually for Ping Shuai and Baduanjin), particularly because of the counting and feeling around the body for tension, and the maintenance of relaxation (as much as possible).
One shouldn't push the standing into areas of pain. That's not going to do any good and will simply discourage you and hinder the regularity of your workouts. But ZZ is much different from anything else I've done in Chi Kung. Simple standing there while the clock ticks away, the mind primarily on the Dan Tien (but not intently fixating on it), the belly breathing keeping even while the legs are "on fire" etc will bring to your notice in short order that this is no ordinary exercise. Around 700-800 seconds in (assuming you've worked up to that length of time) your body will be warm to hot, but the breathing will still be even and relaxed. The legs will at first beg you to stop but suddenly get used to the fire, and you will move mentally through plateaus that you didn't think you were capable of. This is primarily one of the main differences of Zhan Zhuang Chi Kung to "ordinary" exercises such as weights, isometrics (overcoming) strands etc. You will be warm/hot without all the panting of breath.
It's a holistic whole-body exercise that starts with the legs being tempered to stand for longer-than-usual periods in a stance of mild tension that will rapidly become quite demanding. Once the progression through more difficult arm positions gets underway, the body comes under more and more unified strength and power. The mind at first tested by these drills, becomes more soothed as the practice develops. Expect some rapid mood changes or outbursts from time to time, until you've settled down onto a steady state. They might not happen, but if they do, it's the exercise working internally on the emotions and chi flow around the body. It might sound strange, or even unbelievable, but there's really only one way to find out. It's hard work but always have a mind to relax, relax, relax.
After you finish standing, gently stand straight, and move slowly. Don't suddenly jerk around or hurry off. Feel the energy moving around but don't direct it. If you start to sway (Flowing Breeze, Swaying Willows) just go with the flow and let the energy do what it has to. Just keep a minimum of control so you don't fall over or onto something sharp. Step gently to maintain balance as normal. Then tell your self to stop and consolidate (again) into the Dan Tien with your hands over your belly if you like. Then move off quietly and carry on. Don't rush, just keep on relaxing. You'll feel great the next morning on arising, energetic but still well under control. Your mind should feel refreshed as well.
This is a serious Mind/Body/Spirit drill protocol, and it's effectiveness has been well-documented among just about all the many varieties of Kung Fu and TCM health practices. Various postures of Zhan Zhuang are used in some Chinese hospitals, and if one wants to go beyond health and strength, then further time periods will bring a solid foundation to any martial art, "internal" or "external".
It can be tough on the mind. You may find yourself fighting with yourself on the day as to whether you should have a stand, or skip it for the day, or even give it up. But if you keep on with it, I am sure the benefits will become apparent after a few months, and you may find yourself, (as I hope to be doing) looking forward to your daily standing (twice a day for me) and feeling the added agility and strength through the day in your daily activities.
I've already felt a small measure of extra agility/walking strength etc in the short time I've been into this. At 72, that says something I believe.
Btw, the book of Lam Kam Chuen 'Chi Kung : Way Of Power' can be found on here for free www.pdfdrive.com/ You could make a donation to the site just if you want to. There are other books on Zhan Zhuang on the site available for download pdf.
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pierinifitness
Caneguru
His sky is always blue over yonder
Posts: 2,699
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Post by pierinifitness on Apr 16, 2020 15:47:49 GMT
Thanks for sharing Sir Macky, a good reminder that: (1) the program has got to match the personality, and (2) movement takes many forms, the fast as lightning stuff and other stuff.
It's all good, we just have to show up and do it. Keep marching forward!
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macky
Caneguru
Upside down
CLUELESS TOSSER
Posts: 2,828
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Post by macky on Apr 17, 2020 0:05:45 GMT
Thank you pierini. Very astute points especially No. 1
I remember about 6 years ago having a shufti at a martial arts site and reading that the style of kung fu should match the practitioner's personality, reflected in your comment re general training programs ? I wonder if that has been a significant factor of why some have given up training at an early stage. Unbeknownst to them their personality simply didn't suit the program, and the usual reasons trotted out by others ('can't hack it' 'no guts' etc) was only a minor part of why they packed it in.
In the meantime, I've always been inspired by almost all of the members here over the years, and your status in my book as one of the Top Drawer caneguru's remains.
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