Tai Chi/Qi Gong class

Dear Everyone,

In non-doing, nothing is left undone.
    —Lao Tzu - source text unknown

• When: Saturday mornings, 9:00 AM to 10:00 AM
• Place: Our Lady and All Angels Church
• Address: 1502 E. Ojai Ave., Ojai, CA

During the past months, we practiced mindfulness, Qi Gong mode, and Silk Reeling exercises. Also, we touched on the Yang style 10 Form.

Mindfulness assists us to achieve and maintain Qi Gong mode. One of the ways we can achieve a good level of mindfulness is by listening to the bell. We are aware of the present moment – the Here and Now. At the sound of the bell, we gently calm our mind, ceasing our speech and any actions that we are engaging in. Just merely and gently recognizing our thoughts and letting them go is a powerful mindfulness practice. As mentioned earlier, we rely on mindfulness to achieve and maintain the Qi Gong mode:

1. Strengthen the Bone
2. Empty the Chest
3. Fill the Abdomen
4. Weaken the Mind

Strengthen the Bone

Our Qi Gong Mode is derived from an ancient Chinese text called the Tao Te Ching. Associated with Strengthening the Bone is the practice of maintaining a body posture that ensures proper alignment – The Tai Chi posture. Proper body alignment allows Qi to flow freely within the body and should significantly benefit your practice.

In our class, we practiced entering the Wuji state, which can be translated as the state of nothingness. Active relaxation is important. We use visualization to help us achieve good Tai Chi posture. For example, to ensure our neck area is relaxed and straightened, we visualize a beautiful helium balloon. The top of the balloon represents our Bai Hue – point of one hundred meetings, which is a point on the center of the crown of our head. As the balloon gently sail upwards to the sky, our bai hue also rises.

Empty the Chest

Empty the Chest is simply the relaxation of the body. Proper alignment – tai chi posture provides the prerequisites for the body (muscles, tendons) to be relatively relax. Many masters interpreted qi as synonymous with electrical current. The resistance is stress and tension in our body. Ultimately, these stress and tension will result in the blockage of qi. We will continue to practice active relaxation to develop our Qi Gong and Tai Chi practice.

We will delve deeper into the last two Qi Gong mode: Fill your abdomen and Weaken your mind.

In conclusion, we have covered a lot of knowledge and practice during the last few months. The Qi Gong mode and Tai Chi posture, especially the Strengthen the Bone and Empty the Chest have been beneficial because it helps us in the practice of relaxation, body and qi awareness. Body alignment and relaxation improves our balance and helps in falls prevention. As we deepen our familiarity with the exercises and forms, it is my intention that we will together reach and experience the Tai Chi state known as Sung – practicing without practicing.

Ann and I hope that you can join us. Together we can bring clarity and make healing possible.

Thank you.
Vu Nguyen

Basic Requirements

Before embarking on this journey for wellness and self-healing potential, I would encourage you to take a few minutes to consider some of the basic requirements and recommendations:

• Always practice within your most comfortable range level. When practicing Tai Chi/Qi Gong, you should never feel pain or discomfort. At any time when you feel discomfort, please calmly stop, breathe, return to your most comfortable standing position or just simply sit down.
• Our purpose is not to over-exert, compete or try keeping up with the instructor or group. In fact, we should always help each other in our personal effort to continuous reach a deeper level of relaxation.
• If you have a medical condition, please consult your primary care provider. Again, should you wish, I would be very happy to work with you to find possible alternative suitable option.
• As an instructor, I am committed to fostering the most possible safe, relaxed and friendly environment for the benefit of all practitioners. I would always welcome, encourage and value your feedback to ensure that this commitment is achieved.

Shoes

The nature of Tai Chi and Qi Gong exercise dictates the importance of having appropriate footwear to help your progress, and even prevent injuries. You should always keep in mind the following when choosing appropriate Tai Chi footwear:

1. A low profile around the ankles. This is necessary to accommodate the low stances and stretches that require a lot of bending. The sides of the shoes should be just below the ankle bone and are rounded so that the ankle can rotate with ease.
2. No or only a very small heal. One of the goals in our practice is to improve balance that eventually will culminate in better stability in our walking and standing. To enhance our practice, shoes with no or only a very small heal would be helpful. As we eventually move towards the practice of balancing on one leg and squatting down, a traditional athletic shoe can prove counterproductive as the shoes design may pitch you forward as you are practicing balancing in Tai Chi.
3. No or very limited traction. Should you wish to use athletic shoes in your practice, please keep in mind that the soles are designed for traction. This is best if you are running in a relative straight line at a fast speed. However, with the foot being rotated frequently in Tai Chi movements, the traction from the shoes can act to place unnecessary strain on the knee.
4. Wide Rounded Toe Cap. Athletic shoes tend to taper inwards, squeezing our toes inside a pointed toe cap. As we progress to practice lower stance and movements, having the appropriate toe cap shoe can help keep our feet flat on the ground. As our toes are in their natural position (not squeezed and curled up), the practice of gently grasping the earth with our toes can be facilitated. The appropriate toe cap can help us learn to keep our toes, knees and pelvis align. This can prevent pain and discomfort as our practice progresses.
5. Materials. No need to purchase expensive shoes. As a personal choice, I find that shoes made from canvas offer better circulation while at the same time be much less expensive than those made from other materials like leather. Canvas allows your feet to breathe and appears to allow the qi to flow naturally. Slip-on (no lace) shoes are good. Personally, I find the slip-on do offer sufficient support while providing additional convenience. However, shoes with laces also are good.
6. Fit. Tai Chi shoes should not be too tight when they fit your feet. Please remember that comfort is the key. While not loose, the fit should allow for circulation and slight movement of your feet, especially by allowing your toes to grasp the ground. Secondly, your shoes and how they fit should facilitate your eventual practice of rooting, that includes the pressing of your foot to the ground.

Apparel

When choosing your clothing for Tai Chi practice, always give priority to comfort, relaxation and maximum blood flow. Any exercise shirts and pants that are loose fitting should suffice. Natural fabrics such as cotton and linen are recommended as they could be better for circulation and absorption of respiration.

As mentioned above, any exercise shirt should suffice. In my personal experience, I prefer long sleeve shirt with a collar especially when practicing outdoors. This would offer a bit more protection from both the sun and the wind. While protecting our body to the exposure of the sun is understandable, according to traditional Chinese Medicine, the exposure of the body to the wind should be limited as well, especially when we are cultivating and circulating the qi during Tai Chi and Qi Gong practice. Lastly, the shirt should fit loosely, leaving room in the armpits for qi (blood) circulation.

Pants worn during Tai Chi practice should fit loosely. Pants with elastic waistband are considered ideal. Please note that pants should not be too long to prevent hindering your practice when they are step on. Pants opening can be bound or gathered at the ankles. Leave ample rooms in the crotch area. For women, athletic tights are also good. Where possible, refrain from wearing jeans.

Hydration and Food

It is recommended that you should keep your body hydrated by drinking water kept at room temperature. Although this is NOT critically important, the rationale is that Tai Chi and Qi Gong are internal exercises. Water is the best as it is considered a neutral drink – without added sugar, caffeine or other chemicals. Drinking water at room temperature is thought to not disrupt the qi in your organs when you are practicing.

Please try to eat at least two hours before practice to allow your body to relax during practice.

Finally, the contents mentioned above are only recommendations. Please feel free to provide feedback during class or by email info@taichiclarity.com. Wishing you success in your practice and the very best of health.