The Health Benefits of Tai Chi
This particular blog entry on “The Health Benefits of Tai Chi” was written by Susan White, as a guest post. There is more information on Susan at the bottom.
The Health Benefits of Tai Chi
At its highest form, Tai Chi (also known as Tai Chi Chuan and Taiji Quanfa) is a martial art; but most of us are familiar with it as a way of relaxation and exercise. The difference between Tai Chi and other forms of martial arts is that it is practiced slower and it promotes calmness and mental relaxation as opposed to being brutal and aggressive. So if you’re looking for a holistic form of exercise and want to learn a martial art as well, Tai Chi is your best bet because:
It’s a safe form of exercise for those who are unable to perform aerobic workouts and is just as effective.
It stretches out and warms up your entire body, and because of this, it’s a great way for athletes and sports persons to warm up before a game or an intense training session.
For those who are of spiritual bent, it is a way of meditation and a time for reflection.
It is one of the best and safest forms of exercise for people with physical limitations.
Tai Chi is great form of exercise for people of any age.
It teaches you how to breathe correctly so that your body utilizes energy effectively and efficiently.
It improves your posture and helps you become more flexible and agile.
Tai Chi helps you move fluidly and by expending the least amount of energy
Physiotherapists use Tai Chi as an effective form of rehabilitation for their patients who are recovering from injuries or corrective surgeries.
Tai Chi helps you focus better and is a great stress buster. It’s one of the best and easiest ways to beat stress and completely relax your body and mind.
It helps strengthen your muscles and prevents them from atrophying as you grow older.
It boosts your concentration and enhances your mood.
It is low impact and so convenient for those with knee problems and those who have difficulty walking.
It can be performed either indoors or outdoors and is inexpensive in that you don’t need any special equipment.
There are many styles of Tai Chi, like the wu, chen and yang, and although all of them focus on fluid motion in rhythmic patterns combined with coordinated breathing, each has its own pace and technique.
By-line:
This article is contributed by Susan White, who regularly writes on the subject of radiology technician schools in NJ. She invites your questions, comments at her email address: susan.white33@gmail.com.
Mike Murphy
Moving once, moving twice, moving continuously
There are a different theories out there on movement. Some suggest that you should always move twice. Others suggest moving once. Others emphasis is a continual flow until your opponent has stopped moving. As a general rule those that recommend moving once or twice as a concept also use a continuous flow.
A system that believes you should always move twice, is using the first move to set up the second move. The first move is designed to make the second move have a greater effect.
An example of how this is used, is for positioning (see my earlier post on the octagon and it’s use). The idea with this approach is that if someone is truly trying to hurt you, they will seek your center and will end up where you were as they started the attack. With this in mind you know where they will be, and where they will have to go next The idea is you will be one move ahead of the opponent. With that in mind you can put something in his path for him to run into. Since you’ll catch him in transition, it will amplify the effect. Another part of the mind set is that you get out of the way first, so that even if you make a mistake you won’t get hurt. This doesn’t mean they can’t hit, or block at the same time they move out of the way. Moving out of the way is in effect a block/evasion. However generally the mindset, is to move out of the way on the first move, while hitting with the second move.
People that think in terms of moving twice think in a linear fashion. You have to start and stop your thought process twice, as well as you physical momentum/movement each time you move. Since you have to have twice the thought, and movement each time it is slower.
In my opinion moving once is a far superior method. It would be the preferred method for anyone with a warrior mindset. These people aren’t first and foremost looking to escape, but first and foremost trying to destroy their enemy. Of course not getting injured unnecessarily is right behind that in priority.
With the idea of ending the altercation as fast, efficiently, with least risk, and energy required as possible you move once. This means you block and strike at the same time. Moving out of the way of the incoming strike as you hit, can count as the block. The intention is to end the conflict in a single move.
While people that move once can move in a linear fashion, they’ll tend to move in a more circular manor. Movements that appear linear really aren’t. they my be more spiral in nature. Circular movement tends to lead to flowing more easily then straight line movement.
Well thought out martial arts systems always use a flow through their techniques. This includes systems that move once or twice as a fundamental principle. They take into account the first move, and the possible counters. There is always a direct flow to counter and counter attack, each move the opponent can make.
Each person needs to determine which approach suits them best, and seek out a system that fits them. After all we are all physically, physiologically, and culturally unique. The best method for you, may be different the the best method for me.
Mike Murphy
Defending yourself against a Dog
Having to defend yourself against a dog, or pack of dogs is a real possibility. When assessing the situation with a single dog, you need to consider whether the dog is a trained attack dog, defense dog, semi-trained, untrained, and the breed.
One thing you never want to do is run from a dog. It can cause the dog to attack you as it would prey in the wild. Another thing you never want to do is, never turn your back on it. You don’t want to look an aggressive dog in the eyes. So avoid eye contact. You don’t want to start yelling at the owner of the dog. Dog’s tend to be a reflection of the personality of their owners.
If a dog runs up to you barking and growling, you need to slowly brace yourself, and give commands as if it was your dog. Sit, no, down, etc. Do not get in a fighting stance or raise your hands while going through this stage. It could cause the dog to ignore commands.
If the above fails and you have to defend yourself, using a weapon to defend yourself, is always better then defending yourself empty handed. Things you can use are a cane, umbrella, rocks, or anything else you can pick up and throw at the animal to chase it off. I think using a cane is pretty self explanatory. Using an umbrella is done by opening the umbrella and pointing it at the dog as a shield. The idea is that the dog can’t see you to attack. So keep the umbrella between you and the dog. Using projectiles like rocks is a good choice, but again try to keep something between you and the dog if possible. You might try to stay on the other side of a car, or climb on top of it, or anything else you can climb on the dog can’t climb. Of course a knife can also be used.
The best choice if it is a legal option where you are, is pepper spray. It will allow you to disable the dog at a short distance, without any permanent harm to the animal.
Facing a trained attack dog is very dangerous. Some are trained to attack different parts of the body. This could be arm, throat, or groin. If the dog is well trained it will recognize some signals, that will stop it from attacking. Don’t move. If you raise your hands above your head, or lay down on the ground with your hands behind your head (I don’t like this option since if it fails you’re pretty much defenseless), a well trained dog will stop. A semi-trained dog is more dangerous, because it might know how to attack you, and not know when to stop. So if you raised your hands and stopped moving, and the animal attacks anyway, you need to defend yourself with other measures.
If you’re facing an untrained animal without a weapon, depending on size and breed you have different options. Presuming it is a good sized dog, you could wrap a coat, or anything else around your arm. Make sure you keep you hand closed. Fingers can easily be bitten off if your hand is open. Hold the protected arm out in front of you. The idea is to try and get the dog to attack that arm. If you can get them to bit onto the arm, you want grab and fall on top of the dog, pinning it down. At this point you need to eliminate the dogs ability to attack you, before you can get up and let go. The easiest way would be to take it’s eyes out. The dog is likely to take the arm more then 50% of the time.
Some dogs will not go for an arm but attack more vital areas. An option is to use closed fists, punching it in the face as hard, fast and often as you can. The same as you might treat a man attacking you. Try to avoid kicking unless the dog is attacking your legs, or is small enough that it isn’t a threat to your throat. Punching a dog in the mouth is going to end up with you getting your hands cut up, but the dog isn’t going to like getting punched in the mouth either.
The reason I say avoid kicking if possible is that the dog can bite your leg and take you off your feet, putting you in a much worse position. Or the dog could attack your groin. However if you are facing a dog that is attacking your legs you’ll have to kick it. Again if it is a small animal, that will be the best option anyway.
Fighting a pack of dogs is extremely dangerous. They will hunt in a pack the same as wolves or coyotes in the wild. One or more will confront you while the rest, will circle looking for a chance to take you down from behind, like any other prey. If you can climb up on something they can’t, and throw anything you can down on them, it may be your best option. If you can’t climb out of harms way you need to get your back to a wall so they can attack you from behind. At this point it is hitting with any weapon you have. You don’t want them to latch onto you, preventing you from hitting, and you certainly don’t want them dragging you to the ground.
Training both Left and Right side
Training both left and right sides is something that tends to be over looked by many. It is something I consider to be of great importance.
Many systems practice techniques on both sides, but when it comes to practicing their forms they only practice the form the way they were initially taught it. Most forms in most systems, tend to do somethings right handed, and others left handed, though they will do some things on both sides. If for example you practice any of the Hsing-I five elements moving up and down the floor, you practice them equally on each side. However if you do the 5 element and Linking Chain form, things are done one sided throughout the form.
In order to train both sides equally, you need to practice the forms in a mirror fashion just as many times as you do the original form. What I mean by this is that if your first move in the form is to the right, you should do the form again in mirror, with the first move, moving to the left, and/or vice verse.
Of course this may not be needed or practical for all systems or forms, you’ll have to decide for yourself.
One reason for training this way is that you’re equally developing technique on each side to better defend yourself with.
Another thought is that perhaps it will help us better learn and fully understand our material, and strengthen our brains? After all there is the theory that the Left and Right Brain function differently.
The theory of the structure and functions of the mind suggests that the two different sides of the brain control two different “modes” of thinking. It also suggests that each of us prefers one mode over the other. Below are a few examples of what is generally associated with one side or the other:
Left Brain———Right Brain
Logical————Random
Rational———–Intuitive
Objective———Subjective
Looks at parts—–Looks at wholes
Bagua Zhang – General Guidelines for Walking the Circle
Maintain a relaxed, comfortable posture, and focused intention while walking. Follow these guidelines and the variations on the theme are endless.
1) Allowing the body to feel natural and relaxed, comfortable and connected when walking the circle. This helps a balanced chi flow throughout the body. It also stabilizes the body and improves balance while in motion.
2) Walk smoothly and continuously. You should not waiver, wobble, or bob up and down.
3) Maintain focused intention so the mind and body are in harmony. Tension restricts chi flow, and throws the body off balance. Keep relaxed.
4) The lower body is sunken downward while the upper body is held erect.
5) The head is held straight up, while the shoulders and elbows are dropped.
6) The back is rounded yet straight and erect while the chest is hollow.
7) The wrists are sunken, while the palm remains pressing.
8) The waist is relaxed, while the buttocks are tilted up and slightly forward.
Bagua Zhang – Walking the Circle
Walking the circle is fundamental, and the basis of all training in Bagua. Bagua practitioners should walk the circle with spirit, intent, and power concentrated on a single goal. While Bagua circle walking trains footwork for fighting, it also follows the Taoist goal of creating stillness in motion.
The Taoist practice was to walk with the body natural and relaxed. The movements were to be comfortable. The intention was to gain a sense of balance while moving slowly. In the beginning you learn to walk the circle painstakingly slowly. In time you walk fast.
You walk the circle in one of the three basins. At first lower basin, you should be low so that the thighs move through a position where they are parallel with the ground. This develops great leg strength, stability, and root while moving. You learn this first, and walk slowly. Middle basin is somewhat higher( in the middle between upper and lower basin), with upper basin being the highest at a normal walking height.
As a general rule beginners and the Young should train lower basin, middle aged can train middle basin, and the elderly upper basin. The higher the basin, the faster one should walk. In an actual fighting situation move at upper basin.
Some Taoist walk the circle for meditative purposes. They walk the circle slow and steadily, with the mind calm and focused. Over time a high degree of mobility is developed when walking becomes very fast, and directional changes are frequent. Some practice to develop a balanced chi flow. To do so the movements and breathing must be smooth, and the dan tian stable. This walking method helps full chi circulation from head to toe.
Bagua Zhang – Dong Hai Chuan and Ma Wei Chi
Bagua Zhang (Eight Trigrams Palm) was created by Dong Hai Chuan around 1853, and was taught publicly after 1870. Dong did not originally call his art Bagua Zhang. His art was originally called Zhuan Zhang (Rotating Palm). The trigrams are symbols which are used to represent all natural phenomena as described in the ancient Chinese text of divination, the Book of Changes (Yi Jing). Zhang means palm and designates Ba Gua Zhang as a style of martial art, which emphasizes the use of the open hand, however some practitioners of this system also will use the closed fist (Ma Wei Chi was known for his fist and forearm strikes). Ba Gua Zhang, as a martial art, is based on the theory of continuously changing in response to the situation at hand in order to overcome an opponent with skill rather than brute force.
Each Bagua system is different. To understand that, you need to know that Dong Hai Chuan only accepted students that had already mastered another system. He taught each student what he needed, and not a specific universally taught curriculum.
Another thing to understand is that Bagua systems vary greatly in complexity of curriculum, and how flowery they are. Older systems tend to be less complex, and have less flash. Dong Hai Chuan himself, may have only practiced a single palm change walking the circle. He only taught a few palm changes. Dong’s students took his forms and theories and combined them with the martial arts they had studied previously. This resulted is in each of Dong’s students ending up with a different interpretation of Ba Gua.
Dong had five main students that he taught. Their names are listed on his tomb. My lineage is through Ma Wei Chi who is one of these five.
Dong Hai Chuan
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Ma Wei Chi (1851 – 1880)
He was from Beijing and had an unusually violent temper (most Bagua men are reserved). He had two nicknames. His first was “Mei Ma” (Coal Ma) because he worked in a coal shop. He was often a braggart, and famously demonstrated the art of Iron Spear before the face of Prince Su. His specialty was the spherical punch. His other nick name, was “Ten Day Ma”. This nick name was because he was noted for his 10 day (or longer)delayed fatal injuries to his opponents. It was not that ten days were needed before an opponent’s injuries would finally kill him; Ma Wei Chi could easily kill an opponent outright, rarely needing to strike more than once. Rather Ma Wei Chi’s strikes were designed to cause latent internal damage that would only later cause death. The ten-day delay would prevent Ma Wei Chi from being considered the legal cause of the death, keeping him out of trouble with the authorities. He was not liked by the martial arts community, and had few students. There is much controversy over his pre-mature death.
Tzu Men Chuan (Zimenquan)
Tzu Men Chuan is a soft style of kung fu that was developed in the Shaolin Temple and as with most of the Shaolin fighting styles, the original development is shrouded in mystery. The earliest recorded history of Tzu Men Chuan is in the 1736-1796 time frame.
Tzu Men Chuan is based on 18 characters (Principles). Most the information I’m relaying below was released in an article in “Inside Kung Fu” many years ago by one my teachers. It was written by my Grand Teacher.
Tzu Men Chuan means Character Gate Fist. Each character represents a set of postures. In fighting each has it’s own special spirit, and method. The style emphasizes a flexible approach to strategy, and practitioners are to always be alert to changes in circumstances.
The 18 characters of the system are ingrained in the main 3 forms of the system.
I’m going to list the 18 characters here, but won’t go into detail. Once this is all mastered, point striking (Dim Mak) is the next level, and is the reason that the system is sometimes referred to a the “Poison Finger System”.
Tsun (stretch out hands)
Tui (speed up and forward)
Yuan (saving)
Tuo (one step earlier)
Chien (deflecting the attack)
Na (pressing down from high position)
Bee (trapping)
Hsi (contact and give in)
Tich (relax)
Tsuan (against and push aside)
Chusa (turning)
Cha (attack from high position)
Pao (step out and close up)
Toh (to lift)
Tsa (contact quickly and adhere)
Sah (meet attack with attack)
Tuen (swallow)
Tu (ejecting)
Tzu Men Chuan’s movements are very light, fast, vicious, and accurate. There is no strength used until you reach the opponent. Then you adapt to the circumstances. Always use the opponents force to defeat his force. Neutralize the opponents force by using no force. In defense always keep contact with the enemy and remain soft, light, flexible, nimble and active. You can minimize the opponents attack and escape when ever an opportunity exists.
Mike Murphy
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What is the meaning of Internal Arts and External, is there a difference?
There is a lot out there on the subject of internal and external martial arts. A lot of it is very good information, some is pitched as a marketing approach, other information could be attributed in either ignorance, or arrogance. There may be more then one truth here. I think that the meaning of internal and external martial arts has changed over many years.
The original distinction between external and internal martial arts comes from Huang Zongxi’s 1669 Epitaph for Wang Zhengnan. The identification of the internal martial arts with the Taoism indigenous to China, and its identification of the external martial arts with the foreign Buddhism of Shaolin, and the Manchu Qing Dynasty to which Huang Zongxi was opposed. This may have been an act of political defiance rather than one of technical classification.
What people speak of today as differences in internal and external, tend to refer to principles, and interpretation of such principles. I think this line of thinking may have started being promoted around the mid 1800’s with Yang Lu Chan, and became widely accepted in the 1920’s-1930’s.
I think the reason that the three sisters (Hsing-I, Bagua, and Tai Chi) are generally thought of as the only internal systems, is due to Sun Lu Tang who practiced and taught, these three systems. Sun Lu Tang lived from 1860 yo 1933, and taught until 1928. He was a very prominent practitioner of his day.
Regardless of the origin of this classification scheme, Chinese martial art styles have external and internal components. Classification is only where the initial emphasis of a particular style is, and should not be considered an absolute division.
While I practice one system commonly associated with Shaolin (Tzu Men Chuan), it is every bit as internal as Taijiquan, Bagua, and Hsing-I (I also practice these systems). I also practice Hsiao Chiu Tien Chuan, and Liu Ho Pa Fa which are also internal systems. All three of these are internal by either definition of what an internal art is. I’m sure there are still many others out there. However practitioners of these styles aren’t as opposed to external conditioning, as are some of the modern practitioners of some of the internal arts.
Another thing to keep in mind is that all external martial arts are not the same, in interpretation of principles or complexity, anymore then are the internal systems. While I focus on Chinese martial arts, I did spend many years training Japanese, Korean, and other external systems. The different systems of external alone are night and day apart. I would say that Karate would be more dissimilar to any Shaolin Kung Fu system, then any of the internal systems would be from a Shaolin system. Of course this is just my opinion based on my experience. Others may disagree.
Today there may be more of a difference in the internal systems and external, then there was 100 years ago, when people still fought for real, without today’s sport rules.
I believe most of the systems referred to as Shaolin today are really family systems. All through history many people have exaggerated the origins of their systems. It is as true today as it was hundreds of years ago. If someone could attribute their system to coming from Shaolin, it sounded better, then saying they created it themselves.
This has nothing to do with the validity of the systems as systems, but has always been a marketing ploy. You’d have to look at each system individually to really find it’s origin, if it is important to you. Then the question is are there any written records to provide proof? I mean something more then a creation myth.
So was there martial arts practiced widely in the Shaolin temples? If so who brought them there? Was there ever any martial arts taught at a temple on Mount Wudang at all? I’d suggest reading all the articles written by Stanley Henning who is an independent scholar, who has spent a great deal of time and effort to uncover the truth. http://seinenkai.com/articles/henning/ . There are many other sources out there, you should do your own research to discover truth.
http://seinenkai.com/articles/henning/
http://www.egreenway.com/taichichuan/sun1.htm
http://www.martialdevelopment.com/blog/defining-the-internal-martial-arts/
http://en.wikipedia.org/wiki/N%C3%A8iji%C4%81
http://en.wikipedia.org/wiki/Shaolin_kung_fu
Understand the Mindset of a weapons wheeling attacker
Many people wonder whether they should carry a weapon for self defense. Perhaps if they understand the mind set of someone that attacks them with a weapon, it will help them make up their mind.
My experience is that anyone that uses a knife will try to hide it from you until you are cut if they can. The only exception I’ve run across is when they think they have you in a situation you can’t escape, where they want to look you in the eye as they cut you. Someone with knowledge, skill, and the will to use a knife is extremely dangerous. Perhaps more dangerous then someone with a gun inside of 15 feet or so. especially if the weapons are holstered. A knife can cut in any direction, while a gun can only shoot you if the barrel is pointed at you. Of course you can still be hit with the gun.
Here is a situation that comes to mind to show how sneaky a knife man can be. This is the first face-to-face situation I ran into, and was lucky enough to have survived.
Many years ago I was in an establishment having an adult beverage when a young lady that was a friend of someone I knew came up to say hi. Her boy friend was on the other side of the room watching. He had just gotten out of prison, and thought she had been cheating on him while he was away. Of course I didn’t really know her except to say hi, so had no idea of the situation at first. Anyway he somehow got it in his head I had some involvement, and decided to resolve the issue.
He came up to me and started talking, and I tried to explain to him he was wrong, as did she. After a while of talking and keeping him at a distance, he said “OK” lets shake. I stood there for what felt like several minutes saying that was ok, lets move on….He wouldn’t withdraw his hand. So I eventually reached out and shook his hand to get him to go away.
He seized my hand in a vise grip. I tried to make him let go, pushing all the nerve points etc.. I was told would make him do so to no avail. Being a right handed person myself, I was shocked as he reached under his coat and pulled a knife to stick me with his left hand. I managed to deal with the situation and survived, but what would you do?
I’ve been involved in several other situations with knifes, and guns, and will tell you I don’t like being the man in the room that is unarmed. Just say Baa…Baa…kill me please…I deserve it for being stupid.
Look, anyone that carry’s a weapon Wants to do so legally(if possible), and have it look like something they happen to have on hand at the time. You don’t want to go to jail for using a weapon in a premeditated manor.
So with that in mind the most common knife is a screw driver. It is nastier then the common knife, because it pokes a hole that can’t be sewn together, similar to Kris knife. It also is a common household utensil. So proving intent is far more difficult.
I know folks that carry a screw driver, a claw hammer, or a ball ping hammer for the same reasons. All they have to do is come up with a reason for having it on them, at the time of the event. You don’t want hit with any of these things. Of course a heavy flash light is extremely common, even the cops like to use this as a weapon.
Bikers like to take a pad lock, and tie a bandanna to it, stick it in their back pocket. Pull it out in an emergency and you have one heck of a black jack.
Remember if someone is willing to attack you, they are willing to kill you. Your life means nothing to them.