Sunday, July 23, 2017
Wednesday, November 14, 2012
INTRODUCTION
Hello, everybody!
This weblog is here to support students associated with
Don Madson's
Dragon T'ai Chi Ch'uan Association
This site is designed to allow my students to leisurely view (and review) the information presented during class. The "Blog Contents" bar at the right lists the various forms and exercises, along with other pertinent articles and information. I will provide links to material that I consider important, and, once I figure out how it works, add pictures, maybe even videos to the blog. It's easy to "Copy and Paste" the information, and you're free to do so. You can also read the contents into a hand-held recording device for on-the-spot self-instruction.
Please realize that I don't intend to become a major resource for information regarding the study and practice of T'ai Chi Ch'uan, as the internet is FULL of resources from people considerably more qualified than am I. I expect to add articles, links, and other information derived from identified sources, and, sometimes, provide my own slant on particular information.
Here's my first link. It's a GREAT article, outlining many aspects of the medical benefits of T'ai Chi, published by Harvard Med, no less. Read it, you'll like it.
Harvard Medical School/Benefits of T'ai Chi
Here's another one from Harvard!
Harvard Medical School/5 Best Exercises You Can Do
Monday, November 12, 2012
TAI CHI & QIGONG CAN BOLSTER CANCER SURVIVORSHIP
Tai Chi and Qigong Can Bolster Cancer Survivorship
By Keith I. Block, MD
Though many forms of exercise seem fairly mechanical in their execution, some are more grounded in the realm of awareness and mindfulness. The latter include Tai Chi and Qigong (pronounced Chee-Gung), both of which are more generally referred to as meditation in motion. This is because, although each type of exercise does involve some form of movement or body positioning, their practice also entails a focus on relaxed breathing and the cultivation of a clear, calm state of mind. If you have cancer, these gentle forms of exercise can markedly improve your energy levels and quality of life—and may even help in your recovering physically and emotionally from cancer and its treatment.
One of the leading investigators of meditative movement is Karen Mustian, Ph.D., an exercise physiologist and research assistant professor in Radiation Oncology at the University of Rochester Medical Center. Following chemotherapy and radiation treatments, Dr. Mustian randomly assigned 21 breast cancer patients in Greensboro, North Carolina, to either a three-month Tai Chi program or a support group. Whereas the support group experienced no overall reduction in cancer-related fatigue and no significant improvement in quality of life, patients practicing Tai Chi showed a steady improvement in their energy levels, mood, self-esteem and quality of life, as reported in the March 2006 Journal of Supportive Oncology.
Tai Chi is an excellent weight-bearing exercise and therefore can help improve bone health, a problem for many patients who have received treatments that exact a toll on the bones. Most recently, Dr. Mustian and her colleagues reported that Tai Chi significantly reduced bone loss in breast cancer survivors, as reported in the June 2010 issue of Clinical Breast Cancer. In addition to these benefits, Dr. Mustian reports that Tai Chi seems to improve strength, flexibility and heart and lung function in women with metastatic breast cancer.
Traditional Chinese doctors have long used Qigong, another form of meditative movement, as a way to prevent and cure ailments, and to improve health and energy levels through regular practice. To date, five controlled clinical trials have shown favorable effects of Qigong for people with cancer. However, a recent systematic review concluded that most of the clinical studies done to date have been poorly designed. Nevertheless, at least two randomized clincial trials indicated that Qigong prolonged survival in cancer patients, as reported in the June 2007 issue of Acta Oncologica.
Most of us in the West first learned about the Qigong’s cancer-fighting impact from the Second World Conference on Academic Exchange of Medical Qigong in 1993. Scientists at the conference reported on a study of 122 cancer patients in China and offered the following conclusion: The longer the Qigong was practiced, the greater the inhibition of tumor growth and reduction in pain. Qigong practitioners also had more stable immune system functioning, fewer side effects of chemotherapy, and a much higher percentage of tumor regressions than non-practitioners. In a separate study, the Qigong practitioners had a five-fold greater response to the chemotherapy compared to non-practitioners.
Qigong is done in two basic ways, internal and external. Internal qigong is self-directed and actively engages people in their own health. Daily practice is encouraged for health maintenance and disease prevention. By contrast, external qigong is done by a practitioner such as a Qigong master or Traditional Chinese Doctor. Although neither type of Qigong is well understood in terms of the underlying mechanisms of action, there are published reports that go beyond the purposed therapeutic benefits for cancer patients.
In laboratory studies, for example, external Qigong triggered “programmed cell death” (apoptosis) in aggressive prostate cancer cells, as reported in the March 2008 issue of Molecular & Cellular Biochemistry. In another lab report published two years earlier, external Qigong was found to be toxic to cancer cells while leaving normal cells unharmed.
As you can see, the benefits of exercise are by no means restricted to aerobic activity or resistance training. The advantage of practicing something as gentle as Tai Chi or Qigong is that it’s virtually impossible to overdo it: The practice involves slow, graceful, continuous movements that engender a state of relaxed alertness in the practitioner. As with yoga, both Tai Chi and Qigong can most certainly improve your quality of life, and I consider these low-impact, meditative forms of exercise to be safe and useful component to include as part of your integrative cancer treatment program.
SIMPLIFIED SHORT FORM BY NUMBER
YANG STYLE SIMPLIFIED SHORT FORM
SECTION 1
PREPARATION FOR T'AI CHI FORM
1. Initiation
2. Embrace T'ai Chi
3. Parting The Wild Horses Mane #1
4. Parting The Wild Horses Mane #2
5. Parting The Wild Horses Mane #3
6. White Crane Spreading Wings
SECTION 2
7. Brush Knee and Push #1
8. Brush Knee and Push #2
9. Brush Knee and Push #3
10. Hands Strum The Lute
11. Step Back, Repulse The Monkey #1
12. Step Back, Repulse The Monkey #2
13. Step Back, Repulse The Monkey #3
14. Step Back, Repulse The Monkey #4
SECTION 3
15. Grasp The Bird's Tail, Left
16. Grasp The Birds Tail, Right
SECTION 4
17. Single Whip
18. Wave Hands Like Clouds
19. Single Whip
SECTION 5
20. High Pat The Horse
21. Right Stretching Heel Kick
22. Strike Ears With Fist
23. Left Stretching Heel Kick
SECTION 6
24. Left Downward Stroke, Single Leg Stance
25. Right Downward Stroke, Single Leg Stance
SECTION 7
26. Pretty Girl Works At The Shuttle
27. Needle At The Sea Bottom
28. Fan Through The Back
SECTION 8
29. Deflect, Intercept, and Punch
30. Similar To Shutting A Door
31. Crossing Hands
32. Conclusion of T'ai Chi Form
You can buy the instruction book/DVD by going to the CWRI website. Here's the address... http://www.taichi-arts.com/store/
SECTION 1
PREPARATION FOR T'AI CHI FORM
1. Initiation
2. Embrace T'ai Chi
3. Parting The Wild Horses Mane #1
4. Parting The Wild Horses Mane #2
5. Parting The Wild Horses Mane #3
6. White Crane Spreading Wings
SECTION 2
7. Brush Knee and Push #1
8. Brush Knee and Push #2
9. Brush Knee and Push #3
10. Hands Strum The Lute
11. Step Back, Repulse The Monkey #1
12. Step Back, Repulse The Monkey #2
13. Step Back, Repulse The Monkey #3
14. Step Back, Repulse The Monkey #4
SECTION 3
15. Grasp The Bird's Tail, Left
16. Grasp The Birds Tail, Right
SECTION 4
17. Single Whip
18. Wave Hands Like Clouds
19. Single Whip
SECTION 5
20. High Pat The Horse
21. Right Stretching Heel Kick
22. Strike Ears With Fist
23. Left Stretching Heel Kick
SECTION 6
24. Left Downward Stroke, Single Leg Stance
25. Right Downward Stroke, Single Leg Stance
SECTION 7
26. Pretty Girl Works At The Shuttle
27. Needle At The Sea Bottom
28. Fan Through The Back
SECTION 8
29. Deflect, Intercept, and Punch
30. Similar To Shutting A Door
31. Crossing Hands
32. Conclusion of T'ai Chi Form
You can buy the instruction book/DVD by going to the CWRI website. Here's the address... http://www.taichi-arts.com/store/
THE 13 POSTURES & 13 PRINCIPLES
The 13 Postures and Principles in T'ai Chi Ch'uan
The 13 Postures of Tai Chi:
The 13 Postures is the foundation of T'ai Chi Ch'uan. Without the 13 Postures there is neither the Ch'uan (form) nor the push-hands. These 13 postures were derived from the Eight Trigrams (the first 8 postures - energies) and the Five Elements (the last 5 postures - steps). The 13 postures are:
1. Peng (ward-off)
2. Lu (roll-back)
3. Chi (press)
4. An (push)
5. Tsai (pull-down)
6. Lieh (split)
7. Chou (elbow strike)
8. Kao (shoulder strike)
9. Chin (advance)
10. Tui (retreat)
11. Ku (look left)
12. Pan (look right)
13. Ting (center)
The 13 Principles of T'ai Chi:
The 13 principles must execute the mind, chi, and physical movement in one unit. This means that when the mind is focused on a specific area of the body, the chi will flow into that area. When the chi flows into an area, power will follow.
1. Sinking of Shoulders and Dropping of Elbows
2. Relaxing of Chest and Rounding of Back
3. Sinking Chi down to Dan Tien
4. Lightly Pointing Up the Head
5. Relaxation of Waist and Hip
6. Differentiate Between Empty and Full: Yin and Yang
7. Coordination of Upper and Lower Parts of the Body
8. Using the Mind Instead of Force
9. Harmony Between Internal and External
10. Connecting the Mind and the Chi
11. Find Stillness Within Movement
12. Movement and Stillness Present at Once
13. Continuity and Evenness Throughout the Form
Sunday, November 11, 2012
T'AI CHI AND THE ART OF FLY-FISHING
T’ai Chi and the art of Fly-fishing
Or
Fly-fishing and the art of T’ai Chi
Contrary to popular conception, neither of the above-mentioned activities is anything like the gentle, formless “soft” things that they seem to be. Both are studies of physics, angles, and geometry…brought to life. Let’s break them down and see why.
T’ai Chi or T’ai Chi Ch’uan is an ancient, traditional Chinese system of self-defense, often utilized and taught as a method of mental and physical health maintenance. Far from being limited to the gentle exercises practiced in parks wherever populations of Chinese people occur, it is a dynamic, albeit non-assertive self-defense system, with subtle movements replacing the seemingly more powerful linear motions of many other systems of self-defense. The reasons for the success of T’ai Chi as self-defense lies in understanding the concepts of balance, rooting, impetus, power dissolution and re-direction, timing, and energy focus.
As in other systems of self-defense, T’ai Chi teaches responses to aggressive behavior. As the specific action of the aggressor is not specifically known (although sometimes “telegraphed” pretty well), the T’ai Chi practitioner has to be ready with appropriate movements to dissolve, redirect, and counter the aggression. T’ai Chi teaches that when two linear forces of power meet, the most powerful force will prevail. In the real world, the definitions of “power” are manifold. Does it mean “strongest”? “Biggest”? “Fastest”? “Heaviest”? At any given time, it could be any of the above. The highest form of self-defense is simply to not encounter aggression, whether that means avoiding a potential confrontation (crossing the street, walking away from a challenge), or, barring that, not allowing the aggressive act to be carried out.
Many of the movements of T’ai Chi are circular, and many of the postures are rounded. Although there are several styles, and some movements are conceived as different in application, the physics of the circular movements are based in centrifugal motion, automatically re-directing force away from the target, and creating opportunities for uprooting the aggressor or setting up a countering move. The idea of roundness in the postures, again, is pure physics. Rounded structures are inherently stronger than other shapes, from at least two different perspectives. Just as an arch withstands pressure best, a rounded forearm block best prevents a blow from striking the target, not only because of the rounder shoulder-arm-forearm-wrist configuration, but because of the softening of the blow by utilizing the power-dissolution principle of simply not being where the blow was focused.
Fly-fishing is also an ancient and honorable activity based on physics, geometry, balance, timing, focus, etc. Seemingly given to undulating movements of the long fly rod, the motions of the fly-caster also use the rounded movements to set up powerful linear applications of force. As in T’ai Chi, the fly fisherman must operate from a balanced base, and utilize the power of the legs, waist, and upper torso, as well as that of the arm and hand to deliver a proper cast to the correct spot on the water. Examined closely, the motions of the fly rod are not rounded for the classic straight-ahead cast. The rod will flex into rounded forms on both the back cast and the presentation cast, but is, in both instances, simply using the arching of the rod to build and store kinetic energy within the structure of the rod.
As the line is released during the last instant of the presentation cast, utilizing all the stored energy of the “loading” phase, so “jing”, or power, is released at the precise instant of maximum effectiveness during a T’ai Chi strike. Just as proper position is necessary for an effective T’ai Chi movement, the same ideas of position and timing are required for the fly-caster to be on target with the correct amount of energy.
The strength of T’ai Chi comes from a rooted stance. Generated by the legs, power is driven by the waist, defined by the torso and arms, and delivered through the hands. So, too, does the effectiveness of the cast with a fly rod depend on the sequential series of correct motions performed correctly, originating from a rooted base, utilizing the power of the waist, the directional controls of the torso and arms, and the proper delivery of measured power in the appropriate direction.
Both T’ai Chi and Fly-fishing must deal with public misconception. In the case of T’ai Chi, the primary attitude has been that it is a pretty, low-impact exercise, practiced mostly by older people, or by new-age crystal gazers looking to get in touch with their inner power (or the universe…).
Surprise! It DOES utilize inner power or “chi” as an added source of power, and, whatever the source, it IS there, and CAN be focused and used to add force to a strike, or developed to provide greater sensitivity to movement in others, perhaps even to the presence of others. Beyond that sidebar, suffice it to repeat that T’ai Chi Ch’uan was developed as a system of self-defense, as well as for physical and mental conditioning.
Fly-fishing, on the other hand, was NOT developed as a self-defense mechanism, or even a survival technique. Netting, trapping, and poisoning fish are all more effort-effective ways to catch fish. The evolution of fly-fishing is, rather, an on-going practice and study of how to selectively catch fish in a manner requiring finesse in every phase, from the equipment required (long, thin, weak rods, subtly tapered lines and leaders, painfully exact replicas of insects or organisms made from feathers, bits of fiber, etc.) to the techniques needed to properly utilize the equipment. The parallels continue.
One need not be young, strong, vigorous, athletic, or aggressive to effectively practice T’ai Chi. It does not require that a student give several hours a day to practicing the forms, although more practice at all levels is always helpful. One need not even be particularly dedicated to the art to benefit from it. As an exercise form, it will always help you when you practice.
Fly-fishing offers the same set of reasonable commitments. It is often done in surroundings that promote well-being, and the act of concentrating on laying out a cast perfectly can separate the fisherman from the world at large as effectively as practicing T’ai Chi. In addition, in spite of the insider’s knowledge that you’re practicing physics and geometry on a really personal level, both art forms remain (to the uninitiated) a somewhat mystical activity limited to a select population.
Upon a further bit of reflection, it can certainly be argued that fly-fishing is, indeed, a self-defense mechanism of sorts. In the sometimes frenetic world of today, the ability to turn attention away from the mundane tasks of everyday life with the inherent pressures and responsibilities is very much a defense against the onslaught of anxiety, mentally generated illnesses, etc. Practicing T’ai Chi for physical and mental health conditioning, as in the mental and physical removal of one’s self while fly-fishing, significant improvement can occur in several areas of concern. Heartbeat rate is often lowered, blood pressure is reduced, breathing becomes less labored and more naturally diaphragmatic, balance is enhanced, and blood circulation is more efficient. Wait a minute! Which art form could achieve all these obviously healthful effects? Is it Fly-fishing? Is it T'ai Chi Ch'uan? Yes!
Donald Madson
Or
Fly-fishing and the art of T’ai Chi
Contrary to popular conception, neither of the above-mentioned activities is anything like the gentle, formless “soft” things that they seem to be. Both are studies of physics, angles, and geometry…brought to life. Let’s break them down and see why.
T’ai Chi or T’ai Chi Ch’uan is an ancient, traditional Chinese system of self-defense, often utilized and taught as a method of mental and physical health maintenance. Far from being limited to the gentle exercises practiced in parks wherever populations of Chinese people occur, it is a dynamic, albeit non-assertive self-defense system, with subtle movements replacing the seemingly more powerful linear motions of many other systems of self-defense. The reasons for the success of T’ai Chi as self-defense lies in understanding the concepts of balance, rooting, impetus, power dissolution and re-direction, timing, and energy focus.
As in other systems of self-defense, T’ai Chi teaches responses to aggressive behavior. As the specific action of the aggressor is not specifically known (although sometimes “telegraphed” pretty well), the T’ai Chi practitioner has to be ready with appropriate movements to dissolve, redirect, and counter the aggression. T’ai Chi teaches that when two linear forces of power meet, the most powerful force will prevail. In the real world, the definitions of “power” are manifold. Does it mean “strongest”? “Biggest”? “Fastest”? “Heaviest”? At any given time, it could be any of the above. The highest form of self-defense is simply to not encounter aggression, whether that means avoiding a potential confrontation (crossing the street, walking away from a challenge), or, barring that, not allowing the aggressive act to be carried out.
Many of the movements of T’ai Chi are circular, and many of the postures are rounded. Although there are several styles, and some movements are conceived as different in application, the physics of the circular movements are based in centrifugal motion, automatically re-directing force away from the target, and creating opportunities for uprooting the aggressor or setting up a countering move. The idea of roundness in the postures, again, is pure physics. Rounded structures are inherently stronger than other shapes, from at least two different perspectives. Just as an arch withstands pressure best, a rounded forearm block best prevents a blow from striking the target, not only because of the rounder shoulder-arm-forearm-wrist configuration, but because of the softening of the blow by utilizing the power-dissolution principle of simply not being where the blow was focused.
Fly-fishing is also an ancient and honorable activity based on physics, geometry, balance, timing, focus, etc. Seemingly given to undulating movements of the long fly rod, the motions of the fly-caster also use the rounded movements to set up powerful linear applications of force. As in T’ai Chi, the fly fisherman must operate from a balanced base, and utilize the power of the legs, waist, and upper torso, as well as that of the arm and hand to deliver a proper cast to the correct spot on the water. Examined closely, the motions of the fly rod are not rounded for the classic straight-ahead cast. The rod will flex into rounded forms on both the back cast and the presentation cast, but is, in both instances, simply using the arching of the rod to build and store kinetic energy within the structure of the rod.
As the line is released during the last instant of the presentation cast, utilizing all the stored energy of the “loading” phase, so “jing”, or power, is released at the precise instant of maximum effectiveness during a T’ai Chi strike. Just as proper position is necessary for an effective T’ai Chi movement, the same ideas of position and timing are required for the fly-caster to be on target with the correct amount of energy.
The strength of T’ai Chi comes from a rooted stance. Generated by the legs, power is driven by the waist, defined by the torso and arms, and delivered through the hands. So, too, does the effectiveness of the cast with a fly rod depend on the sequential series of correct motions performed correctly, originating from a rooted base, utilizing the power of the waist, the directional controls of the torso and arms, and the proper delivery of measured power in the appropriate direction.
Both T’ai Chi and Fly-fishing must deal with public misconception. In the case of T’ai Chi, the primary attitude has been that it is a pretty, low-impact exercise, practiced mostly by older people, or by new-age crystal gazers looking to get in touch with their inner power (or the universe…).
Surprise! It DOES utilize inner power or “chi” as an added source of power, and, whatever the source, it IS there, and CAN be focused and used to add force to a strike, or developed to provide greater sensitivity to movement in others, perhaps even to the presence of others. Beyond that sidebar, suffice it to repeat that T’ai Chi Ch’uan was developed as a system of self-defense, as well as for physical and mental conditioning.
Fly-fishing, on the other hand, was NOT developed as a self-defense mechanism, or even a survival technique. Netting, trapping, and poisoning fish are all more effort-effective ways to catch fish. The evolution of fly-fishing is, rather, an on-going practice and study of how to selectively catch fish in a manner requiring finesse in every phase, from the equipment required (long, thin, weak rods, subtly tapered lines and leaders, painfully exact replicas of insects or organisms made from feathers, bits of fiber, etc.) to the techniques needed to properly utilize the equipment. The parallels continue.
One need not be young, strong, vigorous, athletic, or aggressive to effectively practice T’ai Chi. It does not require that a student give several hours a day to practicing the forms, although more practice at all levels is always helpful. One need not even be particularly dedicated to the art to benefit from it. As an exercise form, it will always help you when you practice.
Fly-fishing offers the same set of reasonable commitments. It is often done in surroundings that promote well-being, and the act of concentrating on laying out a cast perfectly can separate the fisherman from the world at large as effectively as practicing T’ai Chi. In addition, in spite of the insider’s knowledge that you’re practicing physics and geometry on a really personal level, both art forms remain (to the uninitiated) a somewhat mystical activity limited to a select population.
Upon a further bit of reflection, it can certainly be argued that fly-fishing is, indeed, a self-defense mechanism of sorts. In the sometimes frenetic world of today, the ability to turn attention away from the mundane tasks of everyday life with the inherent pressures and responsibilities is very much a defense against the onslaught of anxiety, mentally generated illnesses, etc. Practicing T’ai Chi for physical and mental health conditioning, as in the mental and physical removal of one’s self while fly-fishing, significant improvement can occur in several areas of concern. Heartbeat rate is often lowered, blood pressure is reduced, breathing becomes less labored and more naturally diaphragmatic, balance is enhanced, and blood circulation is more efficient. Wait a minute! Which art form could achieve all these obviously healthful effects? Is it Fly-fishing? Is it T'ai Chi Ch'uan? Yes!
Donald Madson
INSTRUCTOR RESUME'
Instructor Resume'
Donald Madson, Instructor
Dragon T’ai Chi Association
Relaxation……with an attitude!
Resides: Basking Ridge, New Jersey
T’ai Chi Ch’uan
Began studies: 1992
Teachers: Sifu Sydney Austin
Simu Angela Soucy
Sifu Al Bender, Jr.
Laoshi Andy Lee
Style: Yang style T’ai Chi Ch’uan (Mark)
Traditional Guang Ping Yang style T’ai Chi Ch’uan (Kwok)
Traditional Yang style Taiji Dao (Saber) (Yang Family)
Forms: 12-posture “Taste of T’ai Chi” Form of Master Bow Sim Mark
24-posture “Simplified Short Form” of Master Bow Sim Mark
24-posture “Simplified Short Form” of Grandmaster Peter Kwok
“Cane” weapons form of Grandmaster Peter Kwok
Traditional 8 Pieces of Brocade Qigong Exercises
Traditional Yang Family Taiji Dao (Saber)
"Serenity" T'ai Chi form of Laoshi Andy Lee
Mr. Madson studied with Sifu (Master Instructor) Al Bender, Jr., for 9 years, has attained the ranking of “Sisuk”, and is certified by Sifu Bender to teach the 12-posture “Taste of T’ai Chi” and “Simplified Short Form” of Master Bow Sim Mark. Sifu Bender is owner and chief instructor of the Kung Fu Academy of New Jersey in Bloomfield, NJ. Sisuk Madson continues his studies with Laoshi Andy Lee at TAICHI USA (Yang Chengfu T'ai Chi Center) in East Brunswick, NJ. Laoshi Lee is an Indoor Desciple of GrandMaster Yang Zhenduo, recently retired Lineage Holder of the Yang Family.
The 12-posture “Taste Of T’ai Chi” is highly suited to the time strictures of limited-availability situations, such as vacation resorts, cruises, or short-term education opportunities. As few as 12 hours of instruction can instill the basics of this ancient system of mental/physical health maintenance in a student, and is a complete start-to-finish exercise experience that can be utilized with no equipment, special clothing, or particular level of fitness required.
The 24-posture “Simplified Short Form” of T’ai Chi Ch’uan from the lineage of Master Bow Sim Mark is a natural progression for those who wish to advance beyond the Level I stage.
Mr. Madson is available for private or group lessons, in private homes or at the facility of the client. He has also taught at the Westfield YMCA,The Montclair YMCA, at USA Karate in Clark, Powerhouse Gym in Bloomfield and Gold’s Gym in Whippany, and at the Cranford Recreation Department, Kip Community Center in Rutherford, the Bloomingdale Community Center, and NJ Chito Ryu Karate Academy in Belleville. The Livingston, NJ School District has twice invited Mr. Madson to present a program to educators at their September in-service day, offering an overview of T’ai Chi. He is currently teaching classes at the Montclair Public Library (Terra at the Isabel Rose Café’), at the Somerset Hills YMCA in Basking Ridge, the Madison, NJ YMCA, and at the Somerset Medical Center campus of Robert Wood Johnson Hospital (Steeplechase Cancer Center), as well as an evening class in the community where he lives.
Although T’ai Chi Ch’uan is an extremely efficient self-defense system, Dragon T’ai Chi Association promotes the practice of T’ai Chi Ch’uan for mental, physlcal, and emotional health. It is particularly suited for mature individuals, and those with mobility issues, such as connective tissue damage or disorder, Osteo-arthritis, Rheumatoid Arthritis, and Fibromyalgia. It is becoming increasingly popular as an effective tool for range-of-motion improvement and for post-operative therapy. It is also used to enhance the mobility of Parkinson’s Disease patients, those with balance and posture problems, etc. T’ai Chi Ch’uan promotes proper posture, lowers blood pressure, increases breathing efficiency, and regulates heart rate.
T’ai Chi Ch’uan has long been used as a meditative practice, encouraging conscious serenity, muscle relaxation, stress reduction, and energy enhancement. Recent studies link the practice of T’ai Chi to improved and enhanced recovery from Cancer.
In short, there may be no other activity that has the wide range of benefits as the regular practice of T’ai Chi Ch’uan.
If you are interested in a presentation/program about T’ai Chi, or wish to consider me for instruction, contact me at your convenience. don.madson@gmail.com
Donald Madson, Instructor
Dragon T’ai Chi Association
Relaxation……with an attitude!
Resides: Basking Ridge, New Jersey
T’ai Chi Ch’uan
Began studies: 1992
Teachers: Sifu Sydney Austin
Simu Angela Soucy
Sifu Al Bender, Jr.
Laoshi Andy Lee
Style: Yang style T’ai Chi Ch’uan (Mark)
Traditional Guang Ping Yang style T’ai Chi Ch’uan (Kwok)
Traditional Yang style Taiji Dao (Saber) (Yang Family)
Forms: 12-posture “Taste of T’ai Chi” Form of Master Bow Sim Mark
24-posture “Simplified Short Form” of Master Bow Sim Mark
24-posture “Simplified Short Form” of Grandmaster Peter Kwok
“Cane” weapons form of Grandmaster Peter Kwok
Traditional 8 Pieces of Brocade Qigong Exercises
Traditional Yang Family Taiji Dao (Saber)
"Serenity" T'ai Chi form of Laoshi Andy Lee
Mr. Madson studied with Sifu (Master Instructor) Al Bender, Jr., for 9 years, has attained the ranking of “Sisuk”, and is certified by Sifu Bender to teach the 12-posture “Taste of T’ai Chi” and “Simplified Short Form” of Master Bow Sim Mark. Sifu Bender is owner and chief instructor of the Kung Fu Academy of New Jersey in Bloomfield, NJ. Sisuk Madson continues his studies with Laoshi Andy Lee at TAICHI USA (Yang Chengfu T'ai Chi Center) in East Brunswick, NJ. Laoshi Lee is an Indoor Desciple of GrandMaster Yang Zhenduo, recently retired Lineage Holder of the Yang Family.
The 12-posture “Taste Of T’ai Chi” is highly suited to the time strictures of limited-availability situations, such as vacation resorts, cruises, or short-term education opportunities. As few as 12 hours of instruction can instill the basics of this ancient system of mental/physical health maintenance in a student, and is a complete start-to-finish exercise experience that can be utilized with no equipment, special clothing, or particular level of fitness required.
The 24-posture “Simplified Short Form” of T’ai Chi Ch’uan from the lineage of Master Bow Sim Mark is a natural progression for those who wish to advance beyond the Level I stage.
Mr. Madson is available for private or group lessons, in private homes or at the facility of the client. He has also taught at the Westfield YMCA,The Montclair YMCA, at USA Karate in Clark, Powerhouse Gym in Bloomfield and Gold’s Gym in Whippany, and at the Cranford Recreation Department, Kip Community Center in Rutherford, the Bloomingdale Community Center, and NJ Chito Ryu Karate Academy in Belleville. The Livingston, NJ School District has twice invited Mr. Madson to present a program to educators at their September in-service day, offering an overview of T’ai Chi. He is currently teaching classes at the Montclair Public Library (Terra at the Isabel Rose Café’), at the Somerset Hills YMCA in Basking Ridge, the Madison, NJ YMCA, and at the Somerset Medical Center campus of Robert Wood Johnson Hospital (Steeplechase Cancer Center), as well as an evening class in the community where he lives.
Although T’ai Chi Ch’uan is an extremely efficient self-defense system, Dragon T’ai Chi Association promotes the practice of T’ai Chi Ch’uan for mental, physlcal, and emotional health. It is particularly suited for mature individuals, and those with mobility issues, such as connective tissue damage or disorder, Osteo-arthritis, Rheumatoid Arthritis, and Fibromyalgia. It is becoming increasingly popular as an effective tool for range-of-motion improvement and for post-operative therapy. It is also used to enhance the mobility of Parkinson’s Disease patients, those with balance and posture problems, etc. T’ai Chi Ch’uan promotes proper posture, lowers blood pressure, increases breathing efficiency, and regulates heart rate.
T’ai Chi Ch’uan has long been used as a meditative practice, encouraging conscious serenity, muscle relaxation, stress reduction, and energy enhancement. Recent studies link the practice of T’ai Chi to improved and enhanced recovery from Cancer.
In short, there may be no other activity that has the wide range of benefits as the regular practice of T’ai Chi Ch’uan.
If you are interested in a presentation/program about T’ai Chi, or wish to consider me for instruction, contact me at your convenience. don.madson@gmail.com
Saturday, November 10, 2012
MY BOOK LIST
"The Tao Of Tai-Chi Chuan", Jou, Tsung Hwa
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"Long Life Good Health through tai-Chi Chuan", Simmone Kuo
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"Taiji Chin Na, Yang", Jwing-Ming
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"T'ai Chi Ch'uan" Cheng Man-ch'ing
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"Tai Chi Chuan Martial Applications", Yang, Jwing-Ming
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"Tai Chi Secrets of the Yang Style", Yang, Jwing-Ming
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"The Beauty of Gesture", Catherine David
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"Tai-Chi Chuan in Theory and Practice", Kuo Lien-ying
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"Tai Chi Ch'uan The Chinese Way", Foen Tjoeng Lie
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"The T'ai Chi Boxing Chronicle", Kuo Lien-Ying/Guttmann
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"Tai Chi, Health For Life", Bruce Frantzis
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Ultimate Guide to Tai Chi", John Little & Curtis Wong, Ed.
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"Tai Chi, The Supreme Ultimate", Lawrence Galante
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"T'ai Chi Classics", Waysun Liao
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"Tai Chi Chuan", Wong Kiew Kit
"T'ai Chi Magazine"
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Friday, November 9, 2012
8 PIECES OF BROCADE
EIGHT PIECES OF BROCADE
1. WISE OWL GAZES BACKWARD
(LEFT AND RIGHT HEAD TURN)
2. PUSH UP THE HEAVENS
(INTERLACE FINGERS, OVERHEAD STRETCH)
3. SEPARATE HEAVEN AND EARTH
(ALTERNATE HAND OVERHEAD STRETCH)
4. DRAW THE BOW TO LET THE ARROW FLY
(LEFT AND RIGHT BUDDHIST PALM STRETCH IN HORSE STANCE)
5. PUSHING THE MOUNTAINS ASIDE
(LEAN BODY LEFT AND RIGHT IN HORSE STANCE)
6. PUNCHING WITH ANGRY GAZE
(ALTERNATING DIAGONAL PUNCH IN HORSE STANCE)
TIGER MEETS THE DAY
(HANDS TO BACK, BEND BACKWARD, SLIDE HANDS TO FEET IN SHOULDER-WIDTH STANCE)
8. BOUNCING ON THE TOES
(TIP-TOE STRETCH IN SHOULDER-WIDTH STANCE)
SIMPLIFIED T'AI CHI BY MOVEMENT & NUMBER
SIMPLIFIED T’AI CHI CH’UAN FORM BY MOVE AND NUMBER
SECTION I
PREPARATION FOR T’AI CHI
1. Shift weight left, empty right foot
2. Step right to shoulder width, center weight
1. INITIATION OF T’AI CHI (T’AI CHI BEGINNING) (4 STEPS)
1. Sink shoulders to raise arms
2. Sink elbows to raise hands
3. Sink wrists to raise fingers
4. Bend knees to lower center, press hands down to waist level
2. EMBRACE T’AI CHI (3 STEPS)
1. Shift weight left, pivot right toes inward
2. Reach right, wipe left with hands at face level
3. Shift weight right, embrace ball center
3. PARTING THE WILD HORSES MANE I (5 STEPS)
1. Left “T” step
2. Left “SIT” step diagonally towards corner
3. Shift weight left
4. Raise left, lower right arms to meet at wrists
5. Turn waist left, oblique arm separation
4. PARTING THE WILD HORSES MANE II (5 STEPS)
1. Shift weight forward, embrace ball left
2. Right “SIT” step diagonally towards corner
3. Shift weight right, raise right, lower left arms to meet at wrists
4. Turn waist right, oblique arm separation
5. PARTING THE WILD HORSES MANE III (5 STEPS)
1. Shift weight forward, embrace ball right
2. Left “SIT” step diagonally towards corner
3. Shift weight left, raise left, lower right arms to meet at wrists
4. Turn waist left, oblique arm separation
6. WHITE CRANE SPREADING WINGS (4 STEPS)
1. Shift weight left, relax hands, close right foot
2. Shift to right sit step, embrace ball center
3. Left point step, wrists meet in front, left palm out, right in
4. Oblique arm separation
SECTION II
7. BRUSH KNEE AND PUSH I (5 STEPS)
1. Turn over left hand, raise left, lower right arms
2. Turn waist to right, swing hands right, left “T” step
3. Left sit step, raise left, lower left arms, left fingers face right elbow
4. Shift weight left, lower left, roll up right arms
5. Wipe with left hand, push with right hand
8. BRUSH KNEE AND PUSH II (5 STEPS)
1. Shift weight right, relax hands, pivot left foot outward
2. Shift weight left, swing hands left, right “T” step
3. Right “SIT” step, raise left, lower right arm, right fingers face left elbow
4. Shift weight right, lower right, roll up left arm
5. Wipe with right, push with left hand
9. BRUSH KNEE AND PUSH III (5 STEPS)
1. Shift weight left, relax hands, pivot right foot outward
2. Shift weight right, swing hands right, left “T” step
3. Left “SIT” step, raise right, lower left arm, left fingers face right elbow
4. Shift weight left, lower left, roll up right arm
5. Wipe with left, push with right hand
10. HANDS STRUM THE LUTE (3 STEPS)
1. Weight left, close right foot, block right
2. Shift weight right, point step, block left
3. Right “SIT” step, sink elbows, turn hands over, right hand to left elbow
11. STEP BACK, REPULSE MONKEY I (5 STEPS)
1. Left “T” step, lower hands to sides
2. Left toe kick while raising arms, turn palms up by lowering elbows
3. Right single-leg stance, roll up left arm
4. Step back left, left heel to floor, right hand closes left elbow
5. Shift weight left, left arm to waist, right hand push
12. STEP BACK, REPULSE MONKEY II (5 STEPS)
1. Right “T” step, lower hands to sides
2. Right toe kick while raising arms, turn palms up by lowering elbows
3. Left single-leg stance, roll up right arm
4. Step back right, right heel to floor, right hand closes left elbow
5. Shift weight right, right arm to waist, right hand push
13. STEP BACK, REPULSE MONKEY III (5 STEPS)
1. Left “T” step, lower hands to sides
2. Left toe kick while raising arms, turn palms up by lowering elbows
3. Right single-leg stance, roll up left arm
4. Step back left, left heel to floor, left hand closes right elbow
5. Shift weight right, right arm to waist, right hand push
14. STEP BACK, REPULSE MONKEY IV (5 STEPS)
1. Right “T” step, lower hands to sides
2. Right toe kick while raising arms, turn palms up by lowering elbows
3. Left single-leg stance, roll up right arm
4. Step back right, right heel to floor, right hand closes left elbow
5. Shift weight right, right arm to waist, right hand push
SECTION III
15. GRASP THE BIRD’S TAIL, LEFT (10 STEPS)
1. “T” step left, embrace ball right
2. “SIT” step left
3. Shift weight left, block left, right palm faces forward
4. Turn hands over
5. Shift weight right, drag arms downward to right
6. Shift weight left, drop shoulders, raise hands to shoulder level
7. Turn waist left, touch right fingertips to left wrist
8. Continue turn, press, separate hands
9. Shift weight to right, sit step, push down with hands
10. Shift weight left, push hands up and forward
16. GRASP THE BIRD’S TAIL, RIGHT (11 STEPS)
1. Shift weight right, pivot left foot outward, wipe hands to right
2. “T” step right, embrace ball left
3. “SIT” step right
4. Shift weight right, block right. Left palm faces forward
5. turn hands over
6. Shift weight left, drag arms downwards to left
7. Shift weight right, drop shoulders, raise hands to shoulder level
8. turn waist right, touch left palm to right wrist
9. Continue turn, press, separate hands
10. Shift weight to left, “SIT” step, push down with hands
11. Shift weight right, push hands up and forward
SECTION IV
17. SINGLE WHIP (5 STEPS)
1. Shift weight left, pivot right foot inward, wipe left
2. Shift weight right, lower left hand, raise right hand
3. Turn waist right, hook right hand, turn over left hand, left hand to hip
4. Step up left, shift weight left, raise left hand to right shoulder
5. Turn waist left, push with left hand
18. WAVE HANDS LIKE CLOUDS (17 STEPS)
1. Shift weight right, relax hands, pivot left foot inward, lower left arm
2. Turn waist right, turn hands over
3. Shift weight left, raise left, lower right arm
4. Turn waist left, turn hands over
5. Close right foot, place toes down
6. Shift weight right, raise right, lower left arm
7. Turn waist right, turn hands over
8. Left kick step
9. Shift weight left, raise left, lower right arm
10. Turn waist left, turn hands over
11. Close right foot, place toes down
12. Shift weight right, raise right, lower left arm
13. turn waist right, turn hands over
14. Left kick step
15. Shift weight left, raise left, lower right arm
16. Turn waist left, turn hands over
17. Close right foot, place toes down
19. SINGLE WHIP (4 STEPS)
1. Shift weight right, raise right, lower left arm
2. Turn waist right, hook right hand, turn over left hand, left hand to right hip
3. Step up left, shift weight left, raise left hand to right shoulder
4. Turn waist left, push with left hand
SECTION V
20. HIGH PAT THE HORSE (4 STEPS)
1. Close step with right foot, turn hands over
2. Shift weight to right, left sit step, roll up right hand
3. Turn waist left, left point step, close right elbow with left hand
4. Draw back left palm, push/pat with right hand
21. RIGHT STRETCHING HEEL KICK (4 STEPS)
1. Raise left knee, right palm blocks down to left and over right wrist,
left hand pierces upward
2. Lower left foot to left oblique “SIT” step, separate hands
3. Shift weight to left, raise right knee, cross arms
4. Separate hands, kick with right heel, right elbow over right knee
22. STRIKE EARS WITH FISTS (4 STEPS)
1. Bend back right leg, embrace hands in circle at shoulder level
2. Lower right foot, step to right front “SIT” step, relax hands even with
right leg
3. Shift right, close hands to form fists
4. Raise fists by lowering elbows, encircle fists
23. LEFT STRETCHING HEEL KICK (4 STEPS)
1. Shift weight left, turn waist left, pivot right foot left
2. Shift weight right, separate hands
3. Raise left knee, cross arms
4. Separate hands, kick with left heel, left elbow over left knee
SECTION VI
24. LEFT DOWNWARD STROKE, SINGLE LEG STANCE (5 STEPS)
1. Hook right hand, bend left leg into “T” step, left hand guards shoulder
2. Wipe with left hand, bend and place left foot down
3. Slide left foot left, stretch left arm toward left foot
4. Pivot lift foot out, shift weight left, right hand wipe right to hook in back
5. Raise right knee, upright stance, pierce upward with right hand
25. RIGHT DOWNWARD STROKE, SINGLE LEG STANCE (4 STEPS)
1. Turn waist left, hook left hand
2. Slide right with right foot, stretch right hand to right foot
3. Pivot right foot out, shift weight right, wipe left hand left to hook in back
4. Raise left knee, upright stance, pierce upward with left hand
SECTION VII
26. PRETTY GIRL WORKS AT THE SHUTTLE (8 STEPS)
1. Lower left foot, shift weight left, embrace ball left
2. Step to right to oblique “SIT” step
3. Shift weight right, raise right, lower left hand
4. Block with right hand, pierce with left hand
5. “T” step left, embrace ball right
6. Step to left oblique “SIT” step
7. Shift weight left, raise left, lower right hand
8. Block with left hand, pierce with right hand
27. NEEDLE AT THE SEA BOTTOM (4 STEPS)
1. Close with right foot, place toes down
2. Shift weight to right, left “SIT” step, hook right hand, left hand wipes left
3. Left point step, push down with left palm
4. Crouch body forward, wipe with left palm, pierce with right hand
28. FAN THROUGH THE BACK (3 STEPS)
1. Stand up with weight on right foot, left “SIT” step
2. Shift weight to left, block right, lift with left arm
3. Turn waist right, push with left hand
SECTION VIII
29. DEFLECT, INTERCEPT, AND PUNCH (7 STEPS)
1. Shift weight right, turn waist right, pivot left foot to right
2. Shift weight left, block with left, press down with right hand
3. Draw back right hand to waist, form fist
4. Pivot right foot outward, wipe right with right fist
5. Shift weight to right, turn waist right, push forward with left palm
6. Step to left “SIT” step, raise right to shoulder height
7. Shift weight left, punch forward with right hand
30. SIMILAR TO SHUTTING A DOOR (4 STEPS)
1. Pierce under right elbow with left arm
2. Shift weight right, turn over hands, cross hands, palms face in
3. Separate arms, step to left “SIT” step
4. Shift weight left, turn hands forward, push
31. CROSSING HANDS (7 STEPS)
1. Shift weight right, “SIT” step left, cross arms
2. turn waist right, pivot left foot inward, shift weight left
3. Separate hands upward, step right
4. Shift weight right, crouch over right leg
5. Shift weight left while rising, cross arms, left hand closest to body
6. Lift right leg, place down into horse stance
7. Center weight, embrace with both hands
32. CONCLUSION OF T’AI CHI FORM
1. Bend knees, push downward with hands
2. Press down and separate arms, to shoulder width and waist height
3. Relax, straighten legs, lower hands to sides
4. Bring right foot next to left, stand straight
You can buy the instruction book or DVD directly from Master Mark by going to the CWRI site. Here's the address... http://www.taichi-arts.com/store/
'TASTE OF T'AI CHI" BY NUMBER
TASTE OF T’AI CHI
1. PREPARATION
1. Shift weight left, move right foot out shoulder width.
2. Center weight, bend knees slightly.
2. T’AI CHI BEGINNING (INITIATION)
1. Sink shoulders to raise arms, bend knees.
2. Sink elbows to bend arms.
3. Sink wrists to raise fingers.
4. Relax shoulders, push hands to waist level, Straighten legs.
3. GRASP THE BIRD’S TAIL (RIGHT)
1. Embrace ball left, “T” step right.
2. Step right to right “Sit” step.
3. Shift weight right, block up right, left hand follows.
4. Turn hands over (Invert hands).
3. Shift weight left, drag.
4. Shift weight right, raise arms level w/shoulder.
5. Bring left wrist to meet right wrist.
6. Shift weight right, separate hands.
7. Shift weight left (back), sit step, push down with both hands.
8. Shift weight right, turn palms up, push forward at shoulder height.
4. SINGLE WHIP
1. Shift weight left, pivot right foot left on heel,
turn body left, wipe left at face level.
2. Shift weight right, raise right, lower left hand.
3. Turn to right, “Hook” right hand, turn left palm up.
4. Step out left, block with left hand (palm faces body)
5. Shift weight left, push forward with left hand.
5. WAVE HANDS LIKE CLOUDS
1. Shift weight right, pivot left foot inwards, relax hands.
2. Shift weight left, shift hands up and down.
3. Turn body left, invert hands.
4. Pull right foot, toes touch ground first.
5. Shift weight right, shift hands up and down.
6. Turn right, invert hands.
7. Step left, heel touches ground first.
8. Shift weight left, shift hands up and down.
9. Turn left, invert hands.
6. BRUSH KNEE AND PUSH
1. Shift weight left, right foot follows.
2. Shift weight right, left “T” step, swing hands to right.
3. Step left to left “Sit” step.
4. Shift weight left, lower left hand, roll up right hand.
5. Shift weight left, left hand brushes knee, right hand pushes.
7. HANDS STRUM THE LUTE
1. Shift weight left, close right foot, right palm up.
2. Shift weight right, block up with left palm, left empty step.
3. Left “Sit” step, lower elbows, sink on right leg.
8. STEP BACK, REPULSE MONKEY I (5 STEPS)
1. Left “T” step, lower hands to sides
2. Left toe kick while raising arms, turn palms up by lowering elbows
3. Right single-leg stance, roll up left arm
4. Step back left, left heel to floor, right hand closes left elbow
5. Shift weight left, left arm to waist, right hand push
8a, STEP BACK, REPULSE MONKEY II (5 STEPS)
1. Right “T” step, lower hands to sides
2. Right toe kick while raising arms, turn palms up by lowering elbows
3. Left single-leg stance, roll up right arm
4. Step back right, right heel to floor, right hand closes left elbow
5. Shift weight right, right arm to waist, right hand push
9. Deflect, Intercept, and Punch (6 steps)
1. Step back left, bring right fist forward, fist eye to left.
2. Shift weight left, drag with both hands.
3. Pivot on right heel, deflect right with right fist/forearm.
4. Shift weight left, intercept with left hand.
5. Step up left, draw right fist back, left “Sit” step.
6. Shift to left “Bow” stance, punch past left palm.
10. SHUTTING A DOOR
1. Shift left hand under right elbow, palm down.
2. Shift weight right. Left empty step, turn palms inward.
3. Separate arms, left sit step, palms move up and out.
4. Shift weight left to “Bow” stance, push forward.
11. CROSSING HANDS
1. Shift weight right, cross hands at wrists, sit step left.
2. Pivot right on left heel, turn right.
3. Shift weight left.
4. Step out right to Sit step, separate hands, palms out.
5. Shift weight right, crouch over right knee, bracket knee with both hands.
6. Shift weight left, stand on left leg, hands to reverse butterfly palm position.
7. Lower and correct right foot, shift to double weighted stance, turn palms in.
12. CONCLUSION
1. Press palms to chest, bend knees.
2. Push palms down, separate at waist level.
3. Relax arms at sides and straighten legs.
4. Bring right foot to left.
You can buy the instruction book or DVD directly from Master Mark by going to the CWRI site. http://www.taichi-arts.com/store/
1. PREPARATION
1. Shift weight left, move right foot out shoulder width.
2. Center weight, bend knees slightly.
2. T’AI CHI BEGINNING (INITIATION)
1. Sink shoulders to raise arms, bend knees.
2. Sink elbows to bend arms.
3. Sink wrists to raise fingers.
4. Relax shoulders, push hands to waist level, Straighten legs.
3. GRASP THE BIRD’S TAIL (RIGHT)
1. Embrace ball left, “T” step right.
2. Step right to right “Sit” step.
3. Shift weight right, block up right, left hand follows.
4. Turn hands over (Invert hands).
3. Shift weight left, drag.
4. Shift weight right, raise arms level w/shoulder.
5. Bring left wrist to meet right wrist.
6. Shift weight right, separate hands.
7. Shift weight left (back), sit step, push down with both hands.
8. Shift weight right, turn palms up, push forward at shoulder height.
4. SINGLE WHIP
1. Shift weight left, pivot right foot left on heel,
turn body left, wipe left at face level.
2. Shift weight right, raise right, lower left hand.
3. Turn to right, “Hook” right hand, turn left palm up.
4. Step out left, block with left hand (palm faces body)
5. Shift weight left, push forward with left hand.
5. WAVE HANDS LIKE CLOUDS
1. Shift weight right, pivot left foot inwards, relax hands.
2. Shift weight left, shift hands up and down.
3. Turn body left, invert hands.
4. Pull right foot, toes touch ground first.
5. Shift weight right, shift hands up and down.
6. Turn right, invert hands.
7. Step left, heel touches ground first.
8. Shift weight left, shift hands up and down.
9. Turn left, invert hands.
6. BRUSH KNEE AND PUSH
1. Shift weight left, right foot follows.
2. Shift weight right, left “T” step, swing hands to right.
3. Step left to left “Sit” step.
4. Shift weight left, lower left hand, roll up right hand.
5. Shift weight left, left hand brushes knee, right hand pushes.
7. HANDS STRUM THE LUTE
1. Shift weight left, close right foot, right palm up.
2. Shift weight right, block up with left palm, left empty step.
3. Left “Sit” step, lower elbows, sink on right leg.
8. STEP BACK, REPULSE MONKEY I (5 STEPS)
1. Left “T” step, lower hands to sides
2. Left toe kick while raising arms, turn palms up by lowering elbows
3. Right single-leg stance, roll up left arm
4. Step back left, left heel to floor, right hand closes left elbow
5. Shift weight left, left arm to waist, right hand push
8a, STEP BACK, REPULSE MONKEY II (5 STEPS)
1. Right “T” step, lower hands to sides
2. Right toe kick while raising arms, turn palms up by lowering elbows
3. Left single-leg stance, roll up right arm
4. Step back right, right heel to floor, right hand closes left elbow
5. Shift weight right, right arm to waist, right hand push
9. Deflect, Intercept, and Punch (6 steps)
1. Step back left, bring right fist forward, fist eye to left.
2. Shift weight left, drag with both hands.
3. Pivot on right heel, deflect right with right fist/forearm.
4. Shift weight left, intercept with left hand.
5. Step up left, draw right fist back, left “Sit” step.
6. Shift to left “Bow” stance, punch past left palm.
10. SHUTTING A DOOR
1. Shift left hand under right elbow, palm down.
2. Shift weight right. Left empty step, turn palms inward.
3. Separate arms, left sit step, palms move up and out.
4. Shift weight left to “Bow” stance, push forward.
11. CROSSING HANDS
1. Shift weight right, cross hands at wrists, sit step left.
2. Pivot right on left heel, turn right.
3. Shift weight left.
4. Step out right to Sit step, separate hands, palms out.
5. Shift weight right, crouch over right knee, bracket knee with both hands.
6. Shift weight left, stand on left leg, hands to reverse butterfly palm position.
7. Lower and correct right foot, shift to double weighted stance, turn palms in.
12. CONCLUSION
1. Press palms to chest, bend knees.
2. Push palms down, separate at waist level.
3. Relax arms at sides and straighten legs.
4. Bring right foot to left.
You can buy the instruction book or DVD directly from Master Mark by going to the CWRI site. http://www.taichi-arts.com/store/
"TASTE OF T'AI CHI" BY POSTURE
TASTE OF T’AI CHI
1. PREPARATION
2. T’AI CHI BEGINNING
3. GRASP THE BIRD’S TAIL (RIGHT)
4. SINGLE WHIP
5. WAVE HANDS LIKE CLOUDS
6. BRUSH KNEE AND PUSH
7. HANDS STRUM THE LUTE
8. STEP BACK AND REPULSE THE MONKEY
9. DEFLECT, INTERCEPT, AND PUNCH
10. SHUTTING A DOOR
11. CROSSING HANDS
12. CONCLUSION
1. PREPARATION
2. T’AI CHI BEGINNING
3. GRASP THE BIRD’S TAIL (RIGHT)
4. SINGLE WHIP
5. WAVE HANDS LIKE CLOUDS
6. BRUSH KNEE AND PUSH
7. HANDS STRUM THE LUTE
8. STEP BACK AND REPULSE THE MONKEY
9. DEFLECT, INTERCEPT, AND PUNCH
10. SHUTTING A DOOR
11. CROSSING HANDS
12. CONCLUSION
T'AI CHI CHARACTERISTICS & REQUIREMENTS
T’ai Chi Characteristics and Requirements
Characteristics
1. Continuous
2. Circular
3. Calm
4. Relaxed
5. Done With Intent
6. Done With Energy
Requirements
1. Keep Head Erect
2. Relax Shoulders
3. Chest Concave / Upper Back Convex
4. Keep Lower Spine Straight
5. Sink “Chi” To Tan T’ien
6. Keep Yin and Yang Separate
Characteristics
1. Continuous
2. Circular
3. Calm
4. Relaxed
5. Done With Intent
6. Done With Energy
Requirements
1. Keep Head Erect
2. Relax Shoulders
3. Chest Concave / Upper Back Convex
4. Keep Lower Spine Straight
5. Sink “Chi” To Tan T’ien
6. Keep Yin and Yang Separate
Thursday, November 8, 2012
CAT WALKING
CAT WALKING
1. From Wuji position (feet together, body upright), sink onto right leg, relaxing shoulders, and forming an inside empty step with the left foot.
2. Sink further onto right foot, bending right knee, while lifting left knee.
3. Lift left knee, allow left toes to deflect downward,
4. Extend left leg, draw toes back, collapse right knee to bring left heel to floor.
5. Shift weight flat-footed onto left foot (right foot is flat-footed, too).
6. Shift weight forward, bring right heel off floor, settle weight onto left leg.
7. Bring right leg forward, lifting right knee, while sinking onto left leg.
8. Sink further onto left leg, bending left knee.
9. While lifting right knee, deflect toes downward.
10. Extend right leg, collapse left knee to bring right heel to floor.
11. Shift weight flat-footed onto right foot (left foot is flat-footed, too).
12. Shift weight forward, bring left heel off floor, settle weight onto right leg.
13. Repeat…
1. From Wuji position (feet together, body upright), sink onto right leg, relaxing shoulders, and forming an inside empty step with the left foot.
2. Sink further onto right foot, bending right knee, while lifting left knee.
3. Lift left knee, allow left toes to deflect downward,
4. Extend left leg, draw toes back, collapse right knee to bring left heel to floor.
5. Shift weight flat-footed onto left foot (right foot is flat-footed, too).
6. Shift weight forward, bring right heel off floor, settle weight onto left leg.
7. Bring right leg forward, lifting right knee, while sinking onto left leg.
8. Sink further onto left leg, bending left knee.
9. While lifting right knee, deflect toes downward.
10. Extend right leg, collapse left knee to bring right heel to floor.
11. Shift weight flat-footed onto right foot (left foot is flat-footed, too).
12. Shift weight forward, bring left heel off floor, settle weight onto right leg.
13. Repeat…
T'AI CHI CH'UAN EXERCISES
T’ai Chi Ch’uan Exercises
1. Arm/Body Rotation (both sides)
2. Swinging Arms
3. Scooping
4. Elbow Coiling
5. Touch the Earth and Hold the Sky
6.Toe Pivots
7. Double Knee Circles
8. Horse Stance To Tiger Stretch
A. Tiger Stretch Only
B. Tiger Stretch, Toes Up
Note: Additional exercises, such as “T’ai Chi Walking”, “Silk Reeling”, and “T’ai Chi Stance” will be incorporated at times.
Dragon T’ai Chi
072011
1. Arm/Body Rotation (both sides)
2. Swinging Arms
3. Scooping
4. Elbow Coiling
5. Touch the Earth and Hold the Sky
6.Toe Pivots
7. Double Knee Circles
8. Horse Stance To Tiger Stretch
A. Tiger Stretch Only
B. Tiger Stretch, Toes Up
Note: Additional exercises, such as “T’ai Chi Walking”, “Silk Reeling”, and “T’ai Chi Stance” will be incorporated at times.
Dragon T’ai Chi
072011
UNDERSTANDING CH'I
Understanding Qi (Ch’i)
Basically, qi means energy and in terms of T’ai Chi Ch’uan, it commonly refers to intrinsic energy that flows through the body, often in association with the flow of blood. Everyone has qi. When they die, it leaves the body. There is yin qi and yang qi. In general terms, qi is often referred to as air, gas and vapor, or the breath. It can also mean spirit, character or influence, and bearing. When a person has a certain style in what they do, it is said they have a particular kind of qi. An artist is said to express a certain kind of qi in his work.
There are many different kinds of qi. We are born with what is called original qi, which we get from our parents. This is the qi that resides primarily in our dantian. The qi that we accumulate during our daily life comes from air we breathe and food we eat. It is said to be cultivated qi.
Since the original qi tends to be used up, it is important to replenish it. This can be done with breathing exercises such as qigong, meditation, and T’ai Chi Ch’uan. In T’ai Chi Ch’uan, some of the goals are to increase the amount of qi, to improve the quality of qi, and to ensure that it flows freely and is not blocked. The goal is also to achieve a balanced Yin and Yang qi.
Qi can be experienced in many ways. Most commonly, it is through warmth in the hands and feet or an itchy feeling in the hands. At different times in one’s practice, it is felt in different ways. The goal in T’ai Chi Ch’uan, however, is not to feel the qi, but to make sure it is not blocked and to be able to direct it by one’s intention. It is commonly said that one should sink the qi to the dantian, which is an energy center in the lower abdomen. One of the reasons for this is so the energy cannot get stuck in the upper torso or the head.
Because of the need to deal with intellectual and emotional problems in daily life, the qi rises to the head and does not circulate freely through the rest of the body. This produces an imbalance that can produce fatigue, anger, depression, and conflict.
Sinking the qi helps to reassert the healthy flow of qi through the meridians, or pathways, which are basis for acupuncture. In T’ai Chi Ch’uan, one of the goals is to gather the qi in the dantian and distribute it throughout the body in practice as well as in daily life.
At higher levels, qi is transmuted into shen, or spirit. Also, for health and in the martial applications, it produces jin, or internal strength. Qi, itself, is said to come from jing, or the generative energy. Together, the jing, qi, and shen are referred to as the Three Treasures.
Simplified Definition…Organized Energy.
Basically, qi means energy and in terms of T’ai Chi Ch’uan, it commonly refers to intrinsic energy that flows through the body, often in association with the flow of blood. Everyone has qi. When they die, it leaves the body. There is yin qi and yang qi. In general terms, qi is often referred to as air, gas and vapor, or the breath. It can also mean spirit, character or influence, and bearing. When a person has a certain style in what they do, it is said they have a particular kind of qi. An artist is said to express a certain kind of qi in his work.
There are many different kinds of qi. We are born with what is called original qi, which we get from our parents. This is the qi that resides primarily in our dantian. The qi that we accumulate during our daily life comes from air we breathe and food we eat. It is said to be cultivated qi.
Since the original qi tends to be used up, it is important to replenish it. This can be done with breathing exercises such as qigong, meditation, and T’ai Chi Ch’uan. In T’ai Chi Ch’uan, some of the goals are to increase the amount of qi, to improve the quality of qi, and to ensure that it flows freely and is not blocked. The goal is also to achieve a balanced Yin and Yang qi.
Qi can be experienced in many ways. Most commonly, it is through warmth in the hands and feet or an itchy feeling in the hands. At different times in one’s practice, it is felt in different ways. The goal in T’ai Chi Ch’uan, however, is not to feel the qi, but to make sure it is not blocked and to be able to direct it by one’s intention. It is commonly said that one should sink the qi to the dantian, which is an energy center in the lower abdomen. One of the reasons for this is so the energy cannot get stuck in the upper torso or the head.
Because of the need to deal with intellectual and emotional problems in daily life, the qi rises to the head and does not circulate freely through the rest of the body. This produces an imbalance that can produce fatigue, anger, depression, and conflict.
Sinking the qi helps to reassert the healthy flow of qi through the meridians, or pathways, which are basis for acupuncture. In T’ai Chi Ch’uan, one of the goals is to gather the qi in the dantian and distribute it throughout the body in practice as well as in daily life.
At higher levels, qi is transmuted into shen, or spirit. Also, for health and in the martial applications, it produces jin, or internal strength. Qi, itself, is said to come from jing, or the generative energy. Together, the jing, qi, and shen are referred to as the Three Treasures.
Simplified Definition…Organized Energy.
T'AI CHI CH'UAN DEFINITION
T'AI CHI CHUAN
T’ai chi chuan is an ancient Chinese martial and healing art. Most obviously characterized by the slow motion manner in which its choreographed movement patterns are carried out, t’ai chi chuan is more accurately defined by its attention to correct body alignment and structural detail. T’ai chi chuan practitioners move slowly and with a minimum of overt muscular effort, opting to rely instead on exact positioning of the body’s structural components to facilitate the transfer of force through the body. This efficient transfer of force reduces stress on both the body and mind. T’ai chi chuan principles apply globally to walking, martial application, bodywork, or any other activity for which economy of motion and efficiency of effort desired.
T’ai chi chuan is an ancient Chinese martial and healing art. Most obviously characterized by the slow motion manner in which its choreographed movement patterns are carried out, t’ai chi chuan is more accurately defined by its attention to correct body alignment and structural detail. T’ai chi chuan practitioners move slowly and with a minimum of overt muscular effort, opting to rely instead on exact positioning of the body’s structural components to facilitate the transfer of force through the body. This efficient transfer of force reduces stress on both the body and mind. T’ai chi chuan principles apply globally to walking, martial application, bodywork, or any other activity for which economy of motion and efficiency of effort desired.
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