Friday 23 February 2024

Standing Pole: Three Stages

Traditional standing pole training can be divided into three stages: 1) to seek relaxation 2) to seek stillness 3) to seek wholeness. The first stage, which is the hardest to push through, can be further divided: the first step is to experience relaxation of the shoulder and neck muscles; the second step is to experience relaxation of the waist and back; the third step is to experience relaxation of the dantian (abdominal muscles), and the fourth step is to experience relaxation of the hips.

It is difficult for beginners to discern which parts of their bodies are tense or relaxed - “having a body that is in an undifferentiated state of chaos between yin and yang”. Understand standing pole practice as a process of gradually experiencing tension and relaxation within the body by maintaining a static structure - “realising the Dao through slow practice”, using simplicity to seek a profound path.

Beginners typically have tense muscles, although years of habit make them oblivious. Soreness and discomfort experienced in these muscles are indications of tension. The first step in standing pole is to relax the commonly used muscles that have resisted gravity to maintain the body’s structure and function. By relaxing these muscles the less frequently used muscles (referred to as inert muscles) are forced to come into play, helping people to become aware of them and gradually allowing them to move, and ultimately making them as flexible and useful as the regularly used muscles.

The term "changing bones and tendons" simply involves altering the muscle engagement patterns in the body. Standing pole training is challenging, involving at least two stages. The first is the physical stage, with sore muscles, profuse sweating, trembling limbs, and shoulder and arm soreness. The second is the psychological stage, where it's difficult to control the restless and agitated mind. Beginners often face the physical challenge first, as soreness and fatigue set in before they experience any mental process. Therefore, addressing the physical issue is the initial step in standing pole training. Often the most fatigued areas are not the legs but the shoulders and neck. When the legs tremble, standing can be endured because of strong legs, whereas the soreness in the shoulders and neck accompanied by fatigue make it difficult to persevere.

The key to navigate through the "bones and tendons" challenge is relaxation. Standing is not about staying motionless but sensing internal body movements. If the shoulders feel sore while standing, don't stiffen, and try a subtle shoulder adjustment. The minute movement helps to alleviate the soreness and to feel the location of internal tensions. Relax the sore muscles, allowing the muscles in the shoulder blades and upper back to support the weight of the shoulders. Once the strength of the shoulder blades comes into play, the tension in the shoulders is released, facilitating the successful passage through this phase of standing. Noticeably the clavicles no longer lift as prominently as before, and the distance between the shoulder blades on the upper back expands.

Standing pole also trains wholeness "zheng", which involves overall body coordination. Many people think that phrases like "unmovable when struck, unyielding when pushed..." represent "zheng", which is not entirely wrong. They demonstrate the effectiveness of standing pole training, but "zheng" goes beyond these aspects. The true essence of "zheng" is achieving a unity and coordination of the entire body. When you touch with your hands, you should feel something under your feet, and there should be movement in your waist and hips. Over time as your skills deepen, your body's form naturally undergoes changes. 

Six Essential Elements...


The 6 essential qualities and expressions of practice:

Loose but not slack

Taut but not stiff

Light but not adrift

Heavy but not static

Fast but not disordered

Slow but not disconnected 

Transforming Yin and Yang

The practice of Taijiquan adheres to the principle of "transformation of Yin and Yang". The training program focuses on gathering Yin to generate Yang - “Yin condensing leads to Yang" and "Yin flowing results in Yang” - accumulating qi to transform strength.


Based on this philosophy, each posture in Taijiquan encompasses the movement principles of opening and closing, filling and emptying, coiling and releasing, light and heavy, conceal and manifest, alternating slow and fast, soft and firm etc. with the central energy guiding the body's coiling and spiralling movements.

The movements involve multi-directional spiralling and coiling, such as left and right, up and down, inside and outside, large and small, advance and retreat, clockwise and anticlockwise, which form the fundamental concepts of Chen-style Taijiquan.

In these integrated circular movements there exist the hidden processes of transformation, starting from Wuji (the state of formlessness) to Taiji, then the differentiation into Yin and Yang, and ultimately returning from Taiji to Wuji—a cycle encapsulating the interplay of "filling and emptying." This process involves transitions from the formless to form, from small to large, the transformation from Yin to Yang. Subsequently, there is the shift from large to small, from form to formless, resulting in a return from Yang to Yin. Within these circles, attention should not only be given to the generation of Yang and the descent of Yin but also to the recognition that Yin contains Yang, Yang contains Yin, Yin contains both Yin and Yang, and Yang also encompasses both Yin and Yang. They mutually support and complement each other, and represent the unfolding and fruition of Taiji. 




Tuesday 3 October 2023

Sinking qi to the dantian or to the feet?

 


The question of whether to sink qi to the dantian or into the feet during practice is a common one, and there is not a single definitive answer. Both concepts have their validity depending on the context and the specific focus of your practice. It is useful to understand the principles and how they relate to your overall practice.
Traditionally, the focus is on sinking qi into the dantian as the dantian serves as the centre of internal energy and is the storage place for true qi. However, it is also necessary to sink qi to the feet, particularly during movements that involve rooting and grounding. This sinking of qi into the feet is seen as a manifestation of internal energy flowing towards the lower extremities, which is important for stability and balance. Thus it is often said that qi partly returns to the dantian and partly sinks to the bottom of the feet.
The opening and closing of internal qi involves the dantian as the centre and typically follow a balanced, symmetrical, and spiralling path towards two opposite ends. The two ends can refer to various aspects of the body, such as upper and lower limbs, left and right sides, front and back, as long as they represent opposing directions.
Taking the example of the upper and lower directions, when internal energy is conveyed to the shoulders above, it should simultaneously be conveyed to the hips below. When it reaches the elbows above, it should reach the knees below, and when it reaches the hands above, it should reach the feet below. This alignment is a fundamental requirement often referred to as the "three external harmonies." This concept of harmonious energy flow and balance is crucial for the effectiveness and fluidity of movements.
The reference to sinking qi to the feet means that during the first half of a qi cycle, internal qi that has already gathered in the dantian begins to flow down the legs until it reaches the soles of the feet. This is considered the "opening" phase of internal energy circulation. When combined with the return from the extremities to the dantian, known as the "closing" phase, it constitutes a complete opening and closing cycle. This opening and closing cycle is fundamental, when it is done correctly, for smooth and unobstructed internal energy flow.
The concept to "relax downward and sink the qi deep into the Earth" represents a more advanced level of internal energy flow, suggesting the depth to which qi travels into the lower extremities. It reflects a higher state of connection between the body and the ground, where internal energy extends harmoniously both upward and downward, symbolising the profound unity of Heaven, Earth, and Human.


Observing and adapting...

In quan theory, it is said, "Meet hardness with softness" and "Clever hands reverse the critical juncture."

As long as the body posture is centred, the focus is sharp, the movement agile, and the energy flows seamlessly, you can respond to incoming force with ease. The upper body should be light like a willow, and the lower body firmly rooted like a tree. The entire body is wrapped by Taiji jin. Lead with the left and strike with the right, or lead with the right and strike with the left. Alternating and combining firmness and flexibility, between emptiness and solidity, you can lead and strike interchangeably. The saying "using four ounces to lift a thousand pounds" means you are not affected by pressure. The greater the pressure, the more it is an opportunity to seize an advantage.
In quan theory, it is said, "Retreat is also an advance; advance is also a retreat." This principle is about the victory of the Yin over the Yang and vice versa. It is the integration of firmness and softness and the advanced technique of transitioning between emptiness and solidity. The concept of Taijiquan combat principles and strategies is to correctly observe and adapt to the opponent’s movements.

Friday 18 August 2023

Leading with intention...

The guiding principle of Taijiquan is to lead with intention (yi), which governs the movements. Without the proper intention, the form becomes weak, soft and lifeless, losing its foundational principles and cannot be considered true Taijiquan.

All internal systems emphasise internal cultivation, with the "mind intention” as the key. Every movement is initiated by intention, and the body follows accordingly, connected seamlessly, like pulling a thread or stretching a branch. It expands infinitely outward while maintaining a small circle within,  “connecting the vast universe above and reaching the depth of the earth below”. 

This kind of practice requires complete tranquillity of mind and detachment from external distractions. Though it may seem simple, in reality few can truly achieve it. Most people’s minds are restless, preoccupied with personal and social interactions and constraints.

Taijiquan can only be accomplished by channelling the correct intention. Only then will the body's joints, muscles, skin, fascia, ligaments, organs, breathing, and nervous system be relaxed in a coherent manner. If the intention is too heavy, the body becomes tense, tightening and locking the different systems and tissues so that they lack space and flexibility to move.  On the other hand, if the intention is too light, it leads to slackness and lethargy,  “soft like water but lacking its strength and tenacity; like scatterings of loose sand”.




Friday 14 July 2023

Thawing ice...

 A body that has not realised “song鬆” is likened to a block of ice;  movements can only rely on the strength of the bones and musculature to push and pull.  Within the body the solid mass prevents flow and sequential movements.  As a result, movements involve physical labour that is high consumption and low efficiency.

Becoming “song” is like the thawing of ice.   Just as solid ice absorb heat energy to give the particles energy to move away from one another and thaw,  the process of “song” enables the bones, tendons, flesh etc to become separated and not tightly bound together like one solid entity. 

Liquid particles still touch each other, but they are further spaced and glide past each other and don't have a regular shape like solids do.  A body that has achieved “song” through mind training moves between substantial and insubstantial, and commands the limbs, adjust postures, and maintains the necessary balance.

The analogy to melting ice goes further.  When a block of ice has completely melted and turns into liquid, persistent heat continues the process as water evaporates and turns to vapour. The heat gives the liquid particles enough energy to break away from one another until they are randomly arranged and able to move freely in all directions and are so sparsely spaced they cannot be seen by the naked eyes.  The result of lengthy and persistent training in any system is described as having reached “shen ming”, a divine state where skill becomes instinctive and intuitive, free of any constrain and predictability.