Gentle Exercises for Optimal Health

Below is the second of five videos on Reducing Depression with the “Old Man” Qigong Set.

There are three movements in the Old Man exercise, beginning with the Lung Movement, as taught in this video.

Open the Lungs and Release Grief

In the Lung movement you will stretch the lungs open, massage them repeatedly with relaxed arm movements and release sadness into the earth. Each movement is accompanied by a directed healing sound, one that is specific for that area, bringing loosening vibration to the cells of the targeted area. The Lung sound is “SHHHH” or “SSSSS”.

Contraindications for Practicing Healing Sounds

According to Jerry Alan Johnson people should not practice Qigong sounds if:

• They have any bone fractures
• They are in the throes of an acute illness
• They are pregnant
• They are menstruating

I’m not sure about the last one. It seems to be more of something to be cautious about and aware of your own body’s needs. Refer back to the second principle of Qigong: Modify.

Note: The “Lung” movement is also a Kidney strengthener. Bending over while imagining your feet are in warm water is–in the Five Elemental Energy conception–nutritive for your Kidneys.

Without going into it in too much detail in this post: Full, strong Kidneys give you energy, healthy bones, mental clarity, and a sustaining connection to Nature.

Below is the first of five videos of a movement and healing sounds Set that is very effective in helping to alleviate negative emotions. The full name of this exercise Set is Old Man Searching for the Reflection of the Moon at the Bottom of the Tide Pool. That is a mouthful; I usually just called it “Old Man.”

Many People Have Benefited

I learned this set from my Medical Qigong teacher Dr. Jerry Alan Johnson. He credits Dr. Her Yue Wong with introducing it into the USA in the 1970′s. Dr. Johnson told me that he gave these exercises to more people than any other healing prescription. He often found that very sick people were holding so much armor that they were unable to relax enough to let healing enter and spread through their bodies. So he taught them the Old Man to release their holding, usually to impressive results.

Open Blocks and Release Stuck Emotions

Following a sophisticated understanding of the Five Elemental Energies system, the Old Man Set opens blockages in the body so stuck fluids, Qi, and blood can flow again, resulting in healing. By upgrading from stagnant swamp internally to flowing rivers and rivulets, health naturally re-establishes.

Since 2000, I have taught this exercise to many clients. Over and over again they have come back to me with glowing reports of how well it has helped them manage or delete unhealthy amounts of blocking, sludgifying emotions, feelings, and sensations.

Many Emotional States Helped

I’ve truncated the name of the encompassing term of the video to depression, but the Old Man exercise is great for helping with many emotional weights, including: sadness, grief, impatience, judgementalism, anxiety, worry, low energy, unprocessed emotions, indecisiveness, lack of clarity, anger, grumpiness, and rage.

Below is the Overview Video of the Old Man. In the next post I’ll add the video detailing the Lungs and sadness tomorrow; and videos 3, 4 and 5 over the next week or two.

Continuing my discussion of the Three “S”s of Qigong practice: Single Exercises, Sets and Sequences:

Sequences

A Qigong sequence is a series of movements put together into an artistic form. I often call these forms, but many people use the word “form” for a single exercise or a set. I’m playing with the word “Sequence” as a more accurate, separate descriptor.

In a Sequence–or form–one exercises follows another in an arranged order. Sequences usually cover some ground with different types of steps, arm movements and torso movements. These patterned forms usually face all directions within the series of moves.

Forms are Artistic Patterns

Forms–or Sequences–can be seen as patterns performed on the ground, in time, and in the space around you.

Sequential forms are a more advanced way of practicing than Single Exercises or Sets (though not necessarily better.)

Sequences are like books or encyclopedias of skills and knowledge. Often Sets are created by taking and adapting movements from forms into successive drills. I have done this with the Primordial Qigong Sequence, creating the exercise Set I call the Delightful Dozen out of it.

Whereas the Delightful Dozen faces one direction and calls for about a dozen repetitions of each exercise; Primordial Qigong faces each of the cardinal directions eight times in a circling sequence and with varying numbers of repetitions for each sequential movement within the form.

In the formal sequence of Primordial Qigong, each exercise has it’s own number of reps to do—between 1 and 10 reps—before  flowing into the next exercise

Other examples of Sequences include much of the system of Wild Goose Qigong, including The First 64, The Second 64, Soft Palms, Spiral, etc…

Yang Style TaiJi (Tai Chi)

Every system of Tai Chi (at least 6 different major systems out there) has it’s short and long forms as a major part of their training. The Yang Style of Tai Chi Chuan, for instance, has a widely taught beginner form of 24 movements; the intermediate  20 minute (or so) long 108 movements form; and another, rarely seen, more complex, 108 move form.

New Frame Chen Style Tai Chi Form

In my Chen Style Tai Chi class with Bob Lau we practice something called the New Frame. This very long and complicated form (which I have a long way to go to really understand in a significant way) is made of 83 moves. However, most moves have several sequential components to them, so 83 is a but a method of naming. There seem to me to be about 250 separate moves. “Whew.” I’m currently learning a Sequence called Spiral Taiji from my internal arts teacher Bob Lau.

Advantage of Sequences

An advantage of working with Sequences is that they force you to be present and fully conscious as you are training. Spacing out and not paying attention leads to missing your next steps and getting lost. Sequences are a magnificent as moving meditations.

With the differing numbers done of exercises, the exact sequences, the steps being taken and directions to face, sequential forms are masterful ways of training your memory.

Sequences also encourage a the building of artful skill. Forms add a tapestry of artistic color and nuance to Qigong.

And they are fun!

One way to look at Qigong practice is to ask if you are practicing in Single exercises, Sets of exercises or with Sequenced forms. In this post I talk about Sets.

Sets

Sets are collections of exercises that have a particular theme. Each exercise is practiced several to many times as a drill. A Qigong Set is an organized collection of exercises that you practice in order, doing so many of each exercise before going to the next. A Set is not a hodge podge, but is put together with particular training goals in mind.

The Five Flows Qigong is an example of a Set. It is designed to teach basic principles of Qigong while taking you through 2 successive movements to build health.

Shibashi

One famous Set is called Shibashi (also known as Tai Chi Qigong.) Shibashi has 18 movements adapted from the moves of Tai Chi Chuan. Shibashi–and Shibashi 2 and 3—are modern sets, put together recently.

Eight Brocades

A much older and famous set—one with many versions—is the Eight Brocades—just 8 exercises, often used as a warm-up in classes.

Snake Qigong

Snake Qigong is a Set I learned from Jang Jie in 1995. Intricately designed, it contains 36 different moves, separated into ten sections.

An example of a Set designed to develop flexibility in the joints is another 18 movement set called Wuji Hundun Qigong. There are also meditation Sets, standing Sets, and many more permutations.

This is just a small, overview sample. There are thousands of Sets out there.

Benefits of Set Practice

One of the benefits of a Set is that it is easier to remember a number of exercises when they are so organized.

Another advantage of practicing a Set is that each exercise tends to support the effects of the other exercises.

Sets usually have a balanced number of movements on the left and right sides.

In my next post I will talk about Sequences.

Exercises Can be Done Singly, in Sets or in Patterned Sequences

There are a number of ways to look at Qigong in order to understand it better, methods of breaking down aspects of it into categories. In future posts I’ll talk about several different such ordering methods.

One way to look at Qigong in terms of how the exercises are organized: whether you are doing a single exercise repeated; a set of exercises drilled repeatedly and in order; or a sequence of exercises done in a flowing pattern.

For Simplicity, I Call These the Three “S”s

• Singles
• Sets
• Sequences

Single Exercises

Single exercises are done by themselves, repeatedly. These are usually drills of foundational movements or meditations that help you gather a particular energy or develop a particular important skill.

These drills might also be taken out of a set or sequence and practiced alone. A single exercise might be a prescription for your condition. Two examples are doing lots of Shaking the Body to release tension, or performing many reps of the Inner Qi Shower to release and descend excess heat in the head.

Another example of this is building balanced energy in your hands for healing with the exercise Charging the Qi Ball.

The Golden Ball (also called 8 Actions of Qi) is an 8-movement single exercise I learned from my Medical Qigong teacher Jerry Alan Johnson. The Golden ball is particularly good at balancing your body’s Qi field.

Swimming Dragon is a sophisticated Single Exercise that is great for the spine and other joints of the body.

Reasons to Practice Single Exercises Include

• to really deepen a skill,
• to drill and drill for a particular need, such as an exercise prescription
• to built a foundation necessary for later practice needs
• because you are short of time

Get in a Groove

The best way to practice Single Exercises is to do them for a period of time, rather than a set number of repetitions. For instance you could decide to practice the exercise over and over for 5, 10 or 20 minutes. After a few minutes you will get into a groove. You’ll be riding a wave of a rhythm that takes you with it.

In my next post I will talk about Sets.

Beginning in January I will host two 8-week Qigong classes. Both classes will run two times a week; on Mondays and Fridays. Students can choose to attend one or both classes, either once or twice a week.

Taoist Yoga

Mondays and Fridays from noon to 1:00 will be Introduction to Taoist Yoga: Stretch your muscles, ligaments, tendons, and joints using the principles of Chinese movement.

The cost for this course is $80. You can take it once or twice for the same price.

Prevent Colds and Flu

Mondays and Fridays from 1:00 to 2:00 will be Qigong to Prevent Colds and Flu. Use vibrating healing sounds and slow, rhythmic, repeating movements to knock an incipient sickness off it’s trajectory.

The cost for this course is $80. You can take it once or twice for the same price.

Expanding and Contracting the Rings

Here are photos of one of the Qi-refining exercises that will build the strength of your immune system.

Pull Qi up from the Ground

Flow Qi over the Head

Descend Qi into the Earth

Strengthen Your Immune System with Qigong

Qigong has earned a reputation for being a powerful illness-prevention practice. Qigong can and often does prevent many acute illnesses from arising. While there is no guarantee you won’t get sick if you practice Qigong, your body will stand a much better chance of fighting off sickness. In my experience, there is something even more than prevention that sometimes goes on: The oncoming illness is waylaid, knocked out like a boxer with a glass jaw.

Qigong Workshop

On November 14, which is a Saturday, I will offer a 4-hour workshop on Qigong methods that can prevent acute sickness from taking effect in your body.

Workshop Details

When:              Saturday, November 14 , 2009
Time:               10:00 pm to 2:00 pm. Bring a Lunch.
Cost:                $60. 
Location: 1095 East Axton Road, a few miles north of Bellingham, WA.
To Sign Up: (360) 398-7466, or rbbatesdc@comcast.net

First Clear the Organs with the Six Healing Sounds

First we will warm the body up and begin the purging of stagnation. The Six Healing Sounds clear the organs, tissues and cells of stagnant Qi; open blocked Qi channels; and reinvigorate sluggish lymph.

Then Engage in Slow, Gentle Movements that Move the Qi

For this we will practice the set known as Hun Yuan Qigong. I find this set to be a marvelous way to stave off getting sick.

Move Qi Stagnation

My Own Experiences with Vaulting Past Colds and Flu

Over the past two or three long, cold, wet Washington State winters, whenever I start to feel run down—maybe on the verge of getting sick—I practice the slow motion Hun Yuan set for about 30 to 40 minutes. By the end of the practice I can feel a pulsing, whole-body empowerment. There is a balanced magnetic warmth in my hands, ease in my breathing, and calmness in my heart and mind. I get a strong sense that the healing forces in my body have been renewed and reinvigorated.

So far, it has worked and I haven’t gotten ill when engaging in my preventive Qigong practice. This idea of staving off illness is a very common one in the Qigong literature, a universal notion of the value of the art.

Proved Once Again

Again, there is no guarantee, but I proved to myself just the today that it works. I’ve been very busy lately, with little down time. I thrive on a certain minimum of time off to rest my mind and body. Last night I began to get fatigued-feeling and overly-sweaty. I went to bed early and slept in, feeling even more tired in the morning.

Over the day I practiced 20 to 30 minutes of the above type of Qigong three times. After the second practice–in the early afternoon–I began to feel a definite shift toward energy and strength. Hours later, I feel pretty good over all.

It isn’t just me who thinks Qigong is good for preventing colds and flu. Googling for “Qigong and colds”; and “Qigong and flu” I quickly found these websites extolling the virtues of Qigong practice for preventing colds and flu.

http://www.centralpathacupuncture.com/blog/?p=29

http://www.prweb.com/releases/2009/11/prweb3226484.htm

http://www.dailygalaxy.com/my_weblog/2007/08/qigong-and-tai-.html

http://www.healingqigongcenter.com/apps/blog/show/899824-swine-flu-influenza

Qigong for prevention of illness doesn’t work every time, nor exclusive of other lifestyle factors. Diet, stress, bad habits, climate, etc. do have their effects. Yet it is surprising just how often and how effective Qigong can be for promoting illness-bashing power.

In the 5:17 video below I teach three simple and relaxing exercises that can reduce high blood pressure.

Exercise 1: Belly Breathing Retraining

Breathing high and hard in the upper body can put extra pressure on the heart. Many, many people breathe this way and have for years, it having long ago become an ingrained, unconscious habit.  Breathing in this manner over and over and over, every day, for years, leads to habitual stress and underlying, unresolvable tension.

Belly breathing is the natural way to breathe; the first step for most people in retraining how they breathe.

Using a belt or flat strap, you can gently retrain your breath to become comfortable with going lower, slower and deeper. Simply wrap the belt around your abdomen–not tightly, just snug. Inhale, sending your breath deep to your belly. Such an inhale will create expansion against the strap. This teaches the muscles a better way of breathing. It shows them what to breathe against–the palpable pressure of the belt.

Exhale by relaxing the belly, allowing it to deflate.

Exercise 2: The Healing Sound “Haaaahh”

Look down and make the sighing sound “haaaahh.” Make this healing sound as the hands are expanding out and down from the heart, opening the hands forward, outward and toward the the ground.

The sound vibrations help release tension energetic stagnation in the center of the chest.

Opening and lowering the arms and hands dissipates tension out of the chest into the earth.

Looking down sends energy and consciousness downward; which is what you want for lowering your blood pressure.

Exercise 3: Rooting the Heart Energy in the Dantian

Begin with your palms facing down at the upper chest. With an exhale, press down from the upper chest to lower abdomen. Intend that excess energy in your heart to descend to your lower energy center, where it stays.

The premise of this exercise is that most people with high blood pressure have too much energy in the chest and too little in the lower energy center (the Dantian.) By redistributing the energy, a new and better balance in the body is established, leading to easier breathing, easier blood flow, and more calmness.

See a Larger Version of the Video on Youtube.

Right Now, Do a Little Awareness Experiment

Noticing both your feet and your head, how much of your awareness is in your feet and how much in your head, percentage-wise? In other words, are you balanced, top and bottom?

Most people I’ve talked to say they have anywhere from 60 to 90 percent of their awareness in their heads. This means, they are not balanced energetically, magnetically or consciously. They have much more awareness in the moment up top. They have more energy in their upper bodies than lower.

Whole Body Balance

It is a cardinal rule of Qigong that balance is a must for healthy, whole living.

50/50 is Nifty

It might sound obvious to pay attention to your feet, yet I find it common for people to be doing the opposite. Often people are so much in their heads, that their feet are afterthoughts, follow-alongs. They trip along on them, bidding them to get them from one place to another with hardly a parcel of awareness devoted to them. They become top-heavy energetically, emotionally, and physically. Read the rest of this entry »

Build Energy and Heal Back Pain

One of the most important concepts of that one learns in the Chinese movement arts is a central area called the Gate of Life or Door of Life. Learning how to work with the Gate of Life can bring more energy to your Kidneys, meridians and brain.

It can help you have more oomph for expressing yourself in the world and often will even eliminate lower back stiffness or pain.

Finding the Gate of Life

The Gate of Life is a small circular area found in the center of your lower back, just behind and at the height of the belly. The Gate of Life is exactly opposite where your belly button is. To me, the active area of the Gate of Life seems to be about the size of an American dime.

Gate of Life (in the lower spine)

location of the Gate of Life

Move from the Central Pivot

In Qigong practice you learn how to use the dime-sized area as a pivot point for moving your torso. Learning this skill is a great aid in building usable energy, kinetic power, and saving yourself from many pains.

In teaching this movement principle over the years I have found many students and clients have a rough time figuring out how to turn their waist from that place. They’ve never thought of it before nor tried it.

The Wrong Way to Turn the Waist

People will usually try to move their torso (and arms) from anywhere but the Gate of Life: By turning the pelvis, twisting the hips and knees, turning the upper back, moving the shoulders or arms, etc.

All of these method of turning actually put strain onto your body. Over time that leads to nagging pains, muscle tension, repetitive strain injuries, and more susceptibility to traumatic injuries (e.g. less resiliency.)

With one client recently,  I noticed when she twisted side to side she got no movement at all in her central lumbar spine. I was teaching her the Five Flows exercise “Turning the Waist” a drill that is mostly about moving from the Gate of Life.”

The whole area was locked. All of her torso movement came from above or below the lumbar spine. She had forgotten how to use the muscles, vertebrae and fascia rotationally in that area.

For most people, this is a habit they have picked up. I think it is probably common in a chair-centric culture like ours.

Propelling Movement from Everywhere but The Gate of Life

I tried to get her to move from this area (the Chinese “waist”) by having her turn in a very small motion on the horizontal plane. She wasn’t able to access the body knowledge to do it. As I’ve seen a number of students do, she tried to carry the movement of the Gate of Life area by twisting her upper back, throwing her arms and shoulders to one side or the other or pushing wholly with the pelvis.

In other words, she was doing exactly opposite  of the idea. Instead of controlling torso movement from the Gate of Life, she was moving from everywhere else. A much less effective method of movement.

A Simple Method to Awaken the Gate of Life

Then I had an idea. I wondered if some direct pressure to the Gate of Life area would give her body the feedback she needed to learn the technique. Pressure on the lower abdomen works for learning belly breathing, why not for this?

I happened to have had a short, finished rounded stick used for ringing a small bell. The surface area of the end is small, about the size of that dime. Perfect. The end is also fairly flat.

This is How I Placed the Bell-Stick

I put the end of the stick on the wall and the other end on her Gate of Life. She shuffled backwards just a little in order to keep the stick in place. The stick was horizontal to the ground and perpendicular to her back. Her body was vertical.

Then I told her to gentle push just her lower back backward a little—not the whole body. In other words, to slightly round her lower back toward the wall. This is the first step in opening the Gate of Life.

Below is a photo of my Qigong and Tai Chi training partner Bob Shapiro activating his Gate of Life with the bell-stick.

Activating the Gate of Life

Arch back gently against the Gate of Life

Small Turns From the Center of the Lower Back

The main practice then is to use the light force of the stick in the back (it is gently held in place, not jammed in) as a prod and prompt to turn left and right. These turnings are minute, and should originate from the stick end touching the Gate of Life. It is important to keep the bubble of the area pressed back and not just lean into it bodily. Push the stick into the wall—a little—with just the pinpoint end.

Turning to the left from the Gate of Life

It Worked!

My client was able to get a definite sense of moving from the Gate of life with this method. The horizontal movements were small, but definitely coming from that central pivot area in the lumber spine. This was a new way for her to move and  one that will need more practice. She could feel an awakening of awareness, musculo-skeletal movement, warmth, and energy flow.

More on the Location of the Gate of Life

In Acupuncture terms, the Gate of Life is a point on the Governor Vessel (Du Vessel) called GV-4.

It is also called the Ming Men.

Anatomically the Gate of Life is generally on or just below the tip of the spinous process of the L2 vertebrae.

It tends to be at the deepest portion of the lumbar curve, the part closest toward the belly on the front.

Many people overarch their lower backs forward, which closes the Gate of Life to full energy flow.  The Peak of this arch is the closed gate.