We Gonged Qi in a Park

Davis Lane Park, Arvada

Springtime. New beginnings. New friends. An old familiar tree that’s about to bloom. A tree that holds a special place for me and for my good friend Erik. Nice place to do some Qigong.



When I practice Qigong with a group, I like to write down the forms (the sweet moves) on a chalk board. Participants in the group may then take a photo of the board so that they can practice these forms at home using YouTube videos.


I’ve thought about making videos, but why? There are so many talented teachers out there with different things to say. Maybe different approaches to the forms.

I began our practice by introducing the Dan Tian and Wuji. Check out a previous blog post to see what on earth I’m talking about.

Next up, Silk Reeling. Or as Erik called it, taffy pulling.

We tapped some Meridians and then did 8 of the 18 forms of Shibashi, which means: ready? 18 forms.

Without further ado I’d like to introduce two of my teachers Nick Loffree and Karen Soo, leading us though Silk Reeling (“Supple Joints”) and Shibashi. 

And while we’re at it, Karen Soo also has a nice video of Patting the Meridians and Bone Marrow Cleansing.


Silk Reeling with Nick Loffree




Silk Reeling with Karen Soo (no chickens)



Patting the Meridians and Bone Marrow Cleansing with Karen Soo


ENJOY!

Qigong and TCM Terms

A GLOSSARY OF WORDS YOU’LL HEAR

Earlier today I posted a video on Facebook. I adore Karen Soo's teaching, her friendly wave, and her chickens.






Click on the link to warm up with chickens: Karen Soo Warms Up with Chickens

After finishing this video and sharing, I felt compelled to define some terms. Not just Qigong terms, but terms used in Traditional Chinese Medicine (TCM). These concepts are common also to Yoga and Martial Arts, but perhaps called by different names.

Here is a glossary of terms you'll hear while practicing Qigong.



BAI HUI (pronounced "buy whey"): The Hundred Convergences. Great, huh?

Bai = one hundred, Hui = meeting place. Oh, that helped.

It is the crown on the top of the head, in line with the ears. All of the Yang Meridians meet at this point. (We'll save that for another time.)

In TCM and acupuncture, the Bai Hui is used to clear the senses, balance emotions and behavior, and calm the spirit.

It's helpful to remind ourselves to LIFT AT THE BAI HUI. You'll hear it often.

When you lift your Bai Hui:

You tuck your chin down and inwards. The head bends slightly forward.

You straighten your spine decompressing your vertebrae which will help to avoid or reduce headaches, indigestion, and low back pain and stiffness. And it does a heck of a lot to improve your posture and balance.

BUBBLING SPRING We've gone from the highest to now the lowest point on the body. Karen doesn't reference Bubbling Spring in this video, and the guy pictured above doesn't have legs and feet, but you should know what it is. Located on the sole of the foot, this point is where the Kidney Meridian emerges. It lies in the depression that appears when you curl your toes, between the second and third toes.

It's where we plant out roots. That’s what you really need to know.


                                Bai Hui

                            Bubbling Spring






DAN TIAN (Sometimes spelled Tan Tien or sometimes call the Three Treasures.)

Okay this is a big one people, pay attention. There are three Dan Tians. These are the the elixir fields, the energy centers, the power stations, the cinnabar fields where the deepest energies reside.




The lower Dan Tian located two finger widths below the navel is often where we start and end a practice. It's actually not on the surface of the skin, but on a line that runs straight up the middle of body called the Chong Mai. (That won't be on the test.)

In Taoist practices and Chinese martial arts training, much attention is devoted to connecting with this lower Dan Tian. In doing so we become physically and mentally ‘rooted’ or ‘centered’.

Now, this is where things get dicey. The Taoists came up with these Elixir Fields. Then, the Buddhists and the Yogis said "hold up now, try thinking of it like this..." (Not a direct quote.) This shift was influenced by the Yogic Chakra system. 

There is the Middle Dan Tian. Older models put the Middle Dan Tian at the Solar Plexus. This is the Hara in Yogic traditions. Newer models put the Middle Dan Tian at the Heart Center.

Placing attention at the older Dan Tian connects us with the earth element, grounding. Thinking of that Dan Tian as being higher at the heart connects us to our feelings, our heart-mind.

Then we have the Upper Dan Tian. Fasten your seatbelts. The Taoist older model places this Dan Tian at the heart. The newer models place this Dan Tian at the forehead, the third eye. Both places though conjure images of higher consciousness and intuition.

In a nut shell. All of these centers are recognized and hooked up when we’re practicing. When our candle is lit. I like to use this candle analogy.

The Upper Dan Tian is the illumination, the light created by the flame.

The Middle Dan Tian is the flame, the energy.

The Lower Dan Tian in the actual candle, the wax with the wick traveling up through the middle. This is the the center most often referred to while practicing.

MING MEN translates as “Door of Life”, or the “Gate of Destiny”… It is located in the lumbar vertebrae just behind the Dan Tian. In fact, between the Ming Men and the Dan Tian we have what’s called the “Sea of Qi”.

The energy of the Ming Men is essential for strengthening your body, balancing your mind, and vital sexual energy.

NEIGUAN is known in the “inner gate.” It is located on the interior forearm, near the wrist, about where you would wear your watch. You may be familiar with this point. Pressing on this point can help with nausea and vomiting caused by motion sickness or chemotherapy or… Wristbands with small plastic knobs that apply pressure at the Neiguan point are worn by boaters. This point also helps calm people who suffering from anxiety, palpitations, hysteria, and insomnia by closing the inner gate, making us feel secure, at home.

SHAO GONG is a downward movement that settles the Qi. During practice we’ve created heat and energy. Heat rises. The practice of Shao Gong settles that upward flame.

WAIGUAN is the “outer gate.” This is a point located on the outer forearm, opposite the Neiguan point. This point releases discomfort or disease that come from our environment: colds, chills, fever, cooties… It is also used by acupuncturists and massage therapists to treat symptoms of the neck, ears, and legs; specifically sciatica, tinnitus and neck pain.

Okay one more:

WUJI is a practice of going to a place of emptiness. Specifically in Qigong, it is a posture that we start the practice with and end with. We root through our feet and lift from our Bai Hui. We create space in the joints. We remain quiet and simply breathe.

The heart of Taoist cosmology is the cycling between Tao-in-stillness and Tao-in-movement: with its dance of yin and yang. Focus and sensations unfold from Wuji, and then return to it.

Muscle Tendon Changing Classic

 Yi Jin Jing

There are over 7000 different forms of Qigong. I've recently immersed myself in the studies of Yi Jin Jing and also The Five Animal Frolics. We'll be practicing bits of these forms during Qigong in a Park sessions. So I'll provide a brief bit of no doubt invaluable information about these forms starting today with Yi Jin Jing.  

Yi = Change or Transform

Jin = Muscle/Sinew/Tendon

Jing = Classic as in a valued piece of work

I mean, come on. Who wouldn't want to practice a series of forms with these cool names?

Wei Tuo Presents the Pestle 1, 2, and 3

Transforming a Plucked Star into the Big Dipper

Turning 9 Cows around by Their Tails

Extending Claws and Exhibiting Wings

Nine Ghosts Drawing Swords

Three Plates Falling to the Ground

The Azure Dragon Displays Its Claws

Tiger Pouncing on Its Prey

Bowing Down

Swinging the Tail

The names alone evoke fanciful images of plucking stars from the night sky, ghosts with swords, intentionally dropping plates, and dragons flying while showing off their claws. I mean, how fun is that? 

Yeah fun, but what is it?


Yi Jin Jing is a sequence of 12 movements that combine raising, lifting, pulling, dragging, holding down, grasping, squatting, and pushing.

These movements combine stretching the muscles, and engaging the tendons and fascia, resulting in improved range of motion and resiliency. Yi Jin Jing also encourages movement of blood, synovial fluids, lymph and Qi. And, we have to use our brains. Like Tai Chi, the movements are sequential and flowing. But you have to know when and where you're going.


Side note (but not on the side): you may read or hear about the stretching of ligaments. Yeah, well... When joints are underused the ligaments go through a shortening process called contracture. We experience ligament contracture whenever we don't move enough (sitting at a desk, like I'm doing right now), hanging out, not moving after an injury or maybe after surgery, or lack of normal movement (arm in a sling). So maybe we’re not looking so much at stretching, but instead at keeping lengthened. Move it!


There are some guiding principles to this practice which, heck, if you ask me, these are good principles to practice in day to day life.

• -  Quietness: Picture this: calm water reflecting the moon. Calmness allows Qi to flow throughout the body. 

  -  Slowness: Slow movement encourages smooth flow of blood and Qi. Take your time, notice, savor, feel the sensations. Don’t let speed get in the way.

  -  Extension: Each movement is brought to a comfortable extension. Let yourself spread out. 

• -  Pause: Efficacy comes through waiting and keeping tension for a brief pause, but not too long. Yeah, just pause. Nuff said.

• -  Flexibility: Moving from loose to extended with limber joints and tissues, and without brittleness. Be like a bow from a bow and arrow or a violin bow. Strive to be not brittle! 

  
  
  

The exercises of Yi Jin Jing have proven to be very effective in boosting the recovery of injured muscles and tendons especially of the neck, back and shoulders. We create healthful tension and the relaxation allowing Qi flow. We compress and flush internal organs. We stimulate glands to produce hormones. We lift the spirit and the mind. And we have a heck of good time. 

Now, I know you’ve read this far thinking, “who is this Wei Tuo fellow or fella? And why are they presenting a pestle?” 

Wie Tuo was a devoted guardian of Buddhist monasteries, guarding the treasures and objects of the Dharma. When the Buddha died, the bad guys came and tried to steal all of the treasures. Wie Tuo said “oh no you don’t” and returned all of the relics. Apparently one of those relics was a pestle. That’s my story, and I’m sticking to it. 

Okay, next question. Buddhist Qigong. Yes. This very form, Yi Jin Jing was originally and still is practiced at the Shaolin Buddhist Monastery in China and at their satellite schools around the world. So, while I practice primarily Taoist and Medical Qigong, I’m not exclusive. And, while Qigong has serious roots in Taoism and Buddhism, it is not a religious practice. Amen. 

Enjoy this video by James Rafael. This is Day 5 of a 5 day class, you can always go to his YouTube page to “catch up.” But, you’ll get the idea from the final day of his course.