I like to post another article of my Sifu (George Thomas) which I like the most. During my school days when I was learning Karate I thought martial art is just for self defense/sports but never tried to explore it’s spiritual and philosophical aspect. But after I joined Fu Sheng Yuan Tai chi Academy – India Chapter and started learning tai chi, my view on martial art has changed completely. I feel the content and benefits of this great art.

Taichi is not just a martial art or an exercise. Basically there are two ways involved i.e Tao which binds us with the emptiness of the cosmoses and Taichi “super ultimate fist” the way of nature. It’s not easy to explain the benefits of taichi in words. It must be felt. Who can explain the taste of a sweet unless it is really tasted? So is Tai chi ! You need to get involved and try it once in you life span to feel what Taichi really is.

I can definitely say that I have not missed the bus now!

During our childhood days many of us would have loved to do different activities connected with sports and health like boxing, soccer, lawn tennis, track and field events like sprints, long jump, pole vault etc…. but for some reason or the other things did not work out the way we would have liked. After crossing a certain age one feels it is too late to do these things. One such activity is Martial Arts.

Learning Martial Arts when one is a teenager and when you cross 40, 50 or maybe 60 yrs is not the same, it makes a lot of difference. You can still learn but how effective is it going to be or what will the end result be. Most of the people say “only if I had the time” or “only if I had the support” etc. The general feeling is that they have lost the opportunity to learn or practice Martial Arts, like one has missed the bus.

Tai chi is one Martial Art which will help you to catch the bus again, the bus which you thought you missed. Yes the soft form of Tai chi which is slow and subtle gives one the same effect of the hard form of Martial arts for the body, both internal and the external. Along with this it also works on the mind calming it and strengthening it. When this soft form is practiced for about 4 to 5 years along with some conditioning exercise and with the applications the Master imparts to dedicated students, it can turn out to be a life saving Art. This may not impress those who watch you perform/practice but it does change the one who is sincerely practicing on a regular basis. It helps you to discover yourself, to understand your strength and weaknesses and in the process it helps you to understand your fellow living beings too.

With a history of over 5000 years, Tai Chi is an integral part of China’s traditional cultural heritage and its origin dates back to the Ming Dynasty. Tai Chi, the highest form of martial arts is a combination of physical exercise, breathing techniques and meditation, It’s slow, relaxed flowing movements of opening and closing forms, advance and retreat, attack and defence, channelises energy and the body’s natural movements to attain a high degree of fitness, both mental and physical. When you incorporate Tai Chi into your lifestyle, it exercises your body, cultivates your personality and refreshes your mind. Originally developed as martial art, Tai Chi looks like a slow graceful dance, but behind the deceptively simple movements is a wealth of Philosophy, Medicine and Science. Tai Chi is about balance and harmony. While practicing, you could be perspiring, your breathing will be deep and slow and your pulse rate remains normal and at the end of it, you feel more energetic. The continuous flowing movements of Tai Chi are based on the principle that running water never stagnates. It relaxes your muscles and joints while strengthening your body from the inside. Through movements and meditation, Tai Chi ensures you robust physical health and peace of mind. It does wonders for people who are stressed. It uses calming, structured movements to counteract the stress of everyday work pressures. It has achieved great results with some medical conditions including high blood pressure, heart diseases, spleen dysfunction, arthritis, backaches, posture problems, insomnia and breathing difficulties such as asthma among others. Tai Chi is a good way of assisting recovery and is used as a therapy by itself.

An opportunity to catch the missed bus too.

Read Also:
A Mindful Journey by Sifu George Thomas
Taichi Related Articles.

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Where did I come from and where am I heading to…..this is a question many of us ask, especially those who have tasted a bit of Nirvana. This leads to the question what is Nirvana ? Let me caution you, this is my version with my own experience and you have the freedom to accept it or reject it.
During our life time, each and every one of us is given the opportunity to choose our destiny or journey on this planet. And in this journey, we face many ups and downs, some very good and some very bad too. We also take many lessons during this journey which help us to improve as a living being. Many a times we mess up with the way we live, which could be a lesson for others as to what not to do. Other times we live a good and truthful life where this could also be a lesson for others to follow. The most important lesson is to become conscious of our life, moment after moment in awareness. Human beings have discovered many ways to move from the mind to the consciousness and from consciousness to awareness, in other words “Witnessing ourselves”.
We have understood, as a living being that we have a body and a mind. In order to keep our body fit we exercise and make sure the internal/external body is taken care. And to calm the mind there are various meditation techniques at our disposal.
Yang Family Tai chi is an ancient Martial Art, A Moving Meditation which is now practiced in a gentle pace to suit people of all ages and gender. This Art is so effortless that with regular practice of about 21 minutes everyday, it tunes and makes your body flexible. It tones up the muscles, strengthens the bones, joints, ligaments and tendons. It harnesses the Chi (prana) and channelises it to areas where it was not reaching before, rejuvenating the internal organs and all vital energy centers inside our body. Along with this, our thoughts which are constantly in the past or in the future are gradually cut down and the mind stills, allowing you to travel through the consciousness and finally to the awareness state. This is a state of witnessing oneself, “A Mindful Journey” which starts with the practice of Tai chi but continues to go on beyond our life on this planet and to the blissful state or “Nirvana” and finally evolve with the almighty from where we originally came from.

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1. Hold The Head Straight With Ease
The head should be erect in order for the spirit to rise. If force is
used, the back of the neck will be stiff, and the circulation of blood
and chi will be impeded. There should be a natural, light and
sensitive feeling. If not, the spirit will be unable to rise up.
In order to achieve the above, it is important that the neck is held
straight, but very relaxed and alive. Keep your mouth natural with the
tongue touching the upper palate. Avoid clenching your teeth or gazing
out with an angry look. Keep your sacrum straight and slightly tucked
under. If not, your spine will be affected, and your spirit will not
be able to rise.

2. Sink the Chest and Raise the Back
There should be a slight drawing in of the chest which allows the chi
to sink to the “Dan Tian”. Avoid protruding the chest as this will
cause the chi to rise which will lead to top heaviness, and the soles
of the feet to float.
Raising the back means that the chi adheres to the back. If you can
sink your chest, your back will naturally rise. If you can raise your
back, your power will come from your spine enabling you to overcome
any opponent.
Sink the chest and raise the back are similar to when a cat is in
readiness to launch an attack on its prey.

3. Relax the Waist
The waist is the commander of the body. If the waist is relaxed and
loosened, the foundation, that is, your legs will be stable, enabling
you to issue power. Changes in solid and empty derive from the moving
of the waist. It is said that “the waist is the well spring of your
vital energy”. If you lack power in your movements, look for the
weakness in your waist and legs.

4. Distinguishing Solid and Empty
Distinguishing solid and empty is a fundamental principle of Tai Chi.
If your body centre rests in your right leg, then your right is solid,
and your left leg is empty. If your body centre rests in your left
leg, then your left leg is solid, and your right leg is empty. When
you can clearly make this distinction, your movements will be light,
agile, and effortless. If not, your steps will be heavy and clumsy,
and you are easily unbalanced due to the instability of your stance.
The philosophy of Yin Yang is the underlying principle of change in
stepping.

5. Sink the Shoulders and Elbows
The shoulders should relax and hang downwards. If the shoulders are
raised, then the chi rises, and the whole body cannot summon up its
power.
The elbows must relax and point downwards. If the elbows are raised,
the shoulders will become tense, inhibiting your ability to discharge
your opponent to any great distance. Raising the elbows or shoulders
is similar to breaking the jin which occurs in the external martial
art systems.

6. Use the Mind and not Brute Force
According to the Tai Chi Classics, you use the mind and not brute
force. In practice, your whole body is relaxed; not even using an
ounce of brute force. If you employ brute force, you restrict the flow
of energy through your sinews, bones, and blood vessels. This will
inhibit your freedom of movement, preventing you from achieveing
agility, sensitivity, aliveness, circularity, and naturalness.
“How can you have power without using brute force?” By making us of
the meridians in the body. (Meridians are a network of pathways which
transport chi throughout the body. They connect the superficial,
interior, upper and lower portions of the human body, making the body
an organic whole). The meridians are similar to the rivers and streams
of the earth. If the rivers are open, then the water flows freely. If
the meridians are open, then the chi flows. If the meridians are
blocked as a result of using stiff force, then the circulation of chi
and blood become sluggish. Hence, your movements will not be nimble,
and even if a hair is pulled, your whole body will be in a state of
disorder.
Although your abdomen is full and alive, there is no force being used.
For the chi to sink down to the Dan Tian slowly and naturally, the
mind needs to be relaxed. By deeply relaxing while performing your Tai
Chi movements, your chi will move freely to every part of your body.
This will benefit the body greatly. On the other hand, if you tense
your mind and forcefully try to move your chi, or use unnatural
methods to circulate the chi, it is more than likely that blockages
will occur which are harmful to your health.
When you are able to use your mind and not brute force, then wherever
your mind goes, your chi follows. After a long period of practice and
chi circulating freely everyday, you develop jin (an internal power
which is different from hard force). This is what the Tai Chi Classics
means by “from true softness comes true hardness”. The arms of one who has Tai Chi kung fu will feel extremely heavy; like steel wrapped in
cotton. People who practise external martial art systems look strong
when they exert hard force. However, when they are not bringing their
hard force into use, they are light and floating. You can see that
this merely a superficial kind of strength. Instead of using the mind,
they use brute force, which makes them easy to manipulate. Hence not
worthy of praise.

7. Coordinate your Upper and Lower Body
According to the Tai Chi Classics, “the root is in the feet; issued
through the legs; controlled by the waist; and expressed through the
fingers. From the feet through the legs to the waist forms one
harmonious chi.” When the hands, waist, and feet move, your gaze needs to follow in unison. This is what is meant by harmony of the upper and lower body. If one part of the body is not in concordance with the rest, it will result in chaos.
When you first learn Tai Chi, your movements are larger and more open
than those of a seasoned practitioner. The larger movements ensure
that your waist and legs are moving in concordance, and all parts of
the body are in harmony.

8. Unify your Internal and External
Tai Chi trains the spirit. It is said that “the spirit is the leader
and the body follows its command”. If you can lift your spirit, then
your movements will naturally be agile and alive. Postures are nothing
more than solid and empty, opening and closing. Opening does not just
involve the hands and feet, but they must work in concordance with the
opening of the heart/mind. Closing does not just concern the hands and
feet, but they should coordinate with the closing of the heart/mind as
well. When the internal and external are unified as one harmonious
chi, then there are no gaps anywhere.
The heart/spirit is like a concealed sword. From the outside, your
practice has the appearance of being relaxed and comfortable, but on
the inside, your heart/spirit is concentrated and sharp as a sword.

9. Continuity – No Stopping
The external martial art systems employ brute force which is stiff and
unnatural. This force stops and starts; moves in a jerky fashion. When
the old force is finished before the new one has begun, this is the
time when one is most vulnerable to attacks. In Tai Chi, you use the
mind and not brute force. From the beginning to the end, the movements
are continuous without stopping; like an endless circle. This is what
the Classics means by “a great river flowing continuously never
ending”, or “moving the jin like reeling silk from a cocoon”. The
above conveys the idea of stringing the movements together into one
harmonious chi.
If your movements stop and start, you will be easily taken advantage
of by your opponent because you have exhausted your old strength, and the new power is not yet born.

10. Seek Serenity in Activity
The external martial art systems consider leaping and crouching to be
of value. They exhaust their energy and after practice, they are out
of breath. Tai Chi uses serenity to counter activity. Even when you
are moving, you remain tranquil. When practising the postures, the
slower you move, the better the result. Slowness enables your breath
to become deep and long with the chi sinking to the Dan Tian. This
will naturally prevent the pulse rate from elevating. Students of Tai
Chi should think deeply on the above in order to grasp its meaning.
It is important to practise the movements slowly, so that you can
understand the meaning within the movements. Practising slowly helps
to regulate your breathing enabling your breath to become deep and
long allowing your chi to sink to the Dan Tian. Practising in this
manner also prevents the fault of top heaviness which is caused by the
chi rising up.

Note: Narrated by Yang Cheng Fu, recorded by Chen Wei Ming and
expanded upon by Fu Sheng Yuan

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This month again I am busy and unable to post proper article.
So let me share the Taichi classic again! This time I like to post of the classic on Push-hand. Please post your experience and view on this part of Taichi.

by Li I-yu
as researched by Lee N. Scheele

Formerly people said: “being able to attract to emptiness, you can use four ounces to deflect a thousand pounds.” Not being able to attract to emptiness, you cannot deflect a thousand pounds. The words are simple, but the meaning is complete. The beginner cannot understand it. Here I add some words to explain it. If someone is ambitious to learn this art, he can find some way to enter it and every day he will have some improvement.

Desiring to attract to emptiness and deflect a thousand pounds, first you must know yourself and others. If you want to know yourself and others, you must give up yourself and follow others. If you give up yourself and follow others, first you must have the correct timing and position. To obtain the correct timing and position, you must first make your body one unit. Desiring to make the body one unit, you must first eliminate hollows and protuberances. To make the whole body without breaks or holes, you must first have the shen [spirit of vitality] and ch’i [vital life energy] excited and expanded. If you want the shen and ch’i activated and expanded, you must first raise the spirit (pay attention) and the shen should not be unfocussed. To have your shen not unfocussed, you must first have the shen and ch’i gather and penetrate the bones. Desiring the shen and ch’i to penetrate the bones, first you must strengthen the two thighs and loosen the two shoulders and let the ch’i sink down.

The chin [intrinsic strength] raises from the feet, changes in the legs, is stored in the chest, moved in the shoulders and commanded in the waist. The upper part connects to the two arms and the lower part follows the legs. It changes inside. To gather is to close and to release is to open. If it is quiet, it is completely still. Still means to close. In closing there is opening. If it is moving, everything moves. Moving is open. In opening there is closing. When the body is touched it revolves freely. There is nowhere that does not obtain power. Then you can attract to emptiness and use four ounces to deflect a thousand pounds.

Practicing the Form every day is the kung fu of knowing yourself. When you start to practice, first ask yourself, “Did my whole body follow the above principles or not?” If one little place did not follow them, then correct it immediately. Therefore, in practicing the Form we want slowness not speed.

Push hands is the kung fu of knowing others. As for movement and stillness, although it is to know others, you must still ask yourself. If you arrange yourself well, when others touch you, you don’t move a hair. Follow the opportunity and meet his chin and let him fall naturally outward. If you feel someplace in your body is powerless, it is double-weighted and unchanging. You must seek the defect in yin and yang, opening and closing. Know yourself and know others: in one hundred battles you will win one hundred times.

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I am currently in Belfast UK for a project assignment. So have very little time to focus on my Blog entries. For the time period I like to post a article I received from my Tai Chi School newsletter.

Source: unknown.

Taichi is one of the most popular Chinese internal martial arts, where it consists of smooth, rhythmic, gentle and graceful circular movements. Breathing is deep and relaxed and is in accordance to the tempo of the Taichi movements. These movement techniques help to integrate the mind and body which allows achievement of total harmony of the body.

Taichi has become an increasingly popular form of physical exercises around the world for all ages, both as a basic exercise program and as a complement to health care methods. Regardless of your age, Taichi can offer both physical and mental benefits to your health and fitness. Here are NewAgeTaichi top 10 reasons to give Taichi a try.

1. Increased flexibility and reduced risk of injury – Improvements in posture alignment, strength and flexibility have been attributed to Taichi among those individual who practice the exercise. Its slow circular movements allow for gentle stretching and warming up of muscles, tendons and ligaments and are often compared to continuous passive movement which is used to increase the speed of healing. Taichi also allows for compression to the joint which aids in providing nutrients to the surrounding cartilage.

2. Focused breathing and concentration – A primary component of Taichi is the rhythmic breathing that emphasizes a relaxed state of mind and body which encourages strong blood circulation. During Taichi practices, oxygenated blood flows to the muscles and brain.

3. The mind-body connection – Rather than mindlessly going through the motions, Taichi requires you to focus all of your energies on performing each movement precisely. When coupled these Taichi movements and breathing together, it is said to dissipate stress and anxiety. This also helps in improving the neural muscular adaptation in the body.

4. Greater strength and stamina – Taichi also improves strength and stamina physically through the various Taichi routine practices. It helps to generate the inner energy, which revitalizes the physical system, promote strength and stamina as well as flexibility and relaxation. The slower the tempo and the lower the movement posture, the greater the strength and endurance benefit that can be achieved. This is especially true when the Taichi practice is done in the correct posture alignment and movement patterns.

5. Fewer muscle imbalances – Those who are new to Taichi may notice muscle and flexibility imbalances throughout the body, which is often the primarily cause of body aches and soreness. Taichi movements are specially designed which consists of carefully well coordinated natural body movement to help correct these imbalances over time by proper posture alignment and movement patterns.

6. Better balance and stability – Balancing require you to engage the core stabilizer muscles, which can help improve overall stability. In Taichi, the movements transition emphasize on the focus of weight transfer, which activates a lot of the core stabilizer muscles. Over time, the body will acquire better balance and stability which helps to prevent falls and injuries.

7. Improved posture – Taichi helps to strengthen and open up tight areas such as the shoulders and muscles of the upper back, which is necessary for good posture. Taichi also focus on the body being erect and spine neutral during practices which helps to keep the body and spine in neutral alignment.

8. Greater kinesthetic body awareness – Taichi requires you to contract and/or relax specific muscles during practice, thereby increasing kinesthetic awareness of the body’s strengths and weaknesses. Kinesthetic body awareness is improved through Taichi slow and rhythmic movements that focus on proper postures and constant muscle contraction and relaxation during the Taichi routine that increases neutral muscular activities.

9. Stress reduction – Taichi helps soothe the mind and lower stress levels by focusing the mind on the inner self and the Taichi movements rather than on external distractions.

10. Cross-training benefits – Taichi combines flexibility, strength training, agility and balance to create a holistic mind-body physical activity that is a perfect addition to any fitness regimen.

Scientific investigation has shown that the physiological, psychological and social benefits that develop through the regular practice of Taichi are long lasting among this population.

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The Classics are generally cited as the authoritative source on T’ai Chi Ch’uan principles by Yang, Wu and other styles that have branched off from the original Chen Family Styles. The authenticity of any documents prior to Yang Lu-chan is questioned, and there appears to be a sense among some Chen stylists that the attribution of some of the Classics to historical/quasi-mythological figures was an attempt by early practitioners to avoid giving full credit for the development of T’ai Chi Ch’uan to the Chen Family. There is apparently a tradition in Chinese writing to attribute works to ancients, so questions about authenticity cannot be discounted.

T’AI CHI CH’UAN CHING

Attributed to Chang San-feng (est. 1279 -1386)
as researched by Lee N. Scheele

In motion the whole body should be light and agile,
with all parts of the body linked
as if threaded together.

The ch’i [vital life energy] should be excited,
The shen [spirit of vitality] should be internally gathered.

The postures should be without defect,
without hollows or projections from the proper alignment;
in motion the Form should not become disconnected.

The chin [intrinsic strength] should be
rooted in the feet,
generated from the legs,
controlled by the waist, and
manifested through the fingers.

If correct timing and position are not achieved,
the body will become disordered
and will not move as an integrated whole;
the correction for this defect
must be sought in the legs and waist.

The principle of adjusting the legs and waist
applies for moving in all directions;
upward or downward,
advancing or withdrawing,
left or right.

All movements are motivated by I [mind-intention],
not external form.

If there is up, there is down;
when advancing, have regard for withdrawing;
when striking left, pay attention to the right.

If the I wants to move upward,
it must simultaneously have intent downward.

Alternating the force of pulling and pushing
severs an opponent’s root
so that he can be defeated
quickly and certainly.

Insubstantial [empty; yin] and substantial [solid; yang]
should be clearly differentiated.
At any place where there is insubstantiality,
there must be substantiality;
Every place has both insubstantiality and substantiality.

The whole body should be threaded together
through every joint
without the slightest break.

Chang Ch’uan [Long Boxing] is like a great river
rolling on unceasingly.

Peng, Lu, Chi, An,
Ts’ai, Lieh, Chou, and K’ao
are equated to the Eight Trigrams.
The first four are the cardinal directions;
Ch’ien [South; Heaven],
K’un [North; Earth],
K’an [West; Water], and
Li [East; Fire].
The second four are the four corners:
Sun [Southwest; Wind],
Chen [Northeast; Thunder],
Tui [Southeast; Lake], and
Ken [Northwest; Mountain].
Advance (Chin), Withdraw (T’ui),
Look Left (Ku), Look Right (Pan), and
Central Equilibrium (Chung Ting)
are equated to the five elements:
Metal,
Wood,
Water,
Fire, and
Earth
All together these are termed the Thirteen Postures

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