What is Taichi Light? Part 2

In this post, I will give you the general instructions about the exercise, and describe the first three movements. Once I learn how to put my video on my computer and section it, I will insert it in my posts. Since there are 18 movements in all, it will take several postings to give you the entire description of the exercise. Please be patient. I know it is difficult to learn the movements by reading a written description (that was how I learned it, though) I will not forget about putting the video here in the near future. In the meantime, if you want to go ahead, you may want to print out this posting for easy reference.

GENERAL INSTRUCTIONS

The Basic Tai Chi-Qi Gong Exercise has three elements:

• The physical body movement,
• The continuous deep breathing, and
• The mental imagery.

These three elements occur concurrently during the exercise: while you move your body and limbs to perform each movement, you continue your breathing with one inhaling and exhaling for each movement cycle. At the same time, you mentally visualize the imagery that each movement is related to. While the physical pose and the mental imagery change from movement to movement, your deep breathing should flow smoothly, uninterrupted, throughout the entire exercise period.

There are 18 movements in the exercise; each one is repeated six times (each time is called a movement cycle) except for movements 12 and 13 which are repeated 12 times, making a total of 120 movement cycles. In other words, during this exercise you will be doing a total of 120 deep breaths continuously. Because some movements are longer than others, it is necessary to adjust the length of your breathing accordingly.

All the movements should be performed in slow motion and in a relaxed fashion. The purpose of this exercise is not to strengthen your muscles, but rather to calm your mind and clear your internal “chi” channels. In the beginning you may be tempted to move too fast and wind up finishing the exercise in 10 minutes or less. With practice, you will be able to settle into a relaxed mood and stretch the time to 15 to 20 minutes.

Although the movements are relatively simple compared to those in many other Tai Chi exercises, still the intricate stretching and turning of the arms and hands require some getting used to. Allow yourself a week or two (assuming you practice at least five times a week) to memorize all the poses and the transition from one movement to the next, until you can smoothly go through all the movements without peeking at the photos or the written description. Once you achieve that, you will be able to concentrate on the exercise and enjoy the relaxation and peace of mind it brings. Have patience. You are not in a competition.

You may do this exercise once or twice a day, or any time you need to calm down. The best times are early in the morning after you get up and before breakfast, and in the evening shortly before you retire. Try to find a quiet place where you won’t be disturbed by family members or pets. Try not to let the telephone interrupt you. If weather permits, an outdoor spot facing trees and shrubbery such as a backyard or a park would be the best. Do not practice outdoor when it’s cold, windy or dark. Otherwise an indoor location with a window, preferably one overlooking some greenery, would be fine. Remember this exercise helps connect you to nature. If you live in a high rise apartment, then looking at the sky and a distant skyline would help.

Wear loose clothing, such as pajamas or jogging suit, so that your stretching and breathing are not restrained. Wear soft shoes or be bare-footed. A little soft music would help, but total silence is also appropriate. Try to immerse yourself totally in the exercise for the duration and concentrate on your mental imagery. When practicing in the morning, do a little stretching before you start.

A word about deep breathing: normally we breathe without being conscious of doing it. We only empty part of our lungs when we exhale, and take in perhaps half a lungful of air when we inhale. The benefit of deep breathing is that every time you breathe, you use almost the full capacity of your lungs and thus exercise all parts of your lungs and your diaphragm. While doing this exercise, try to empty your lungs as much as possible when you exhale, and fill them up as much as you can when you inhale, without straining yourself. Breathe through your nose only. Imagine your torso is a large bag and you are filling that bag with fresh air from the bottom up. Do not puff your chest. Coordinate your breathing with the speed of your movement.

There is an ancient Chinese breathing method practiced by kung fu masters and monks called “Tu Nar.” Instead of using your nose muscle to suck in air as we normally do, try to gently puff up your abdomen so that air is automatically sucked in through your nostrils. In the beginning, you may find it difficult to keep your nose from jumping in and help. With practice, you will be able to use your abdomen muscles more effectively to pull the air in, and feel the cold air rushing in through your nostrils.

Caution: several movements require half crouching. When doing so, be sure to bend your knees without exceeding your comfort level. For persons in normal health, such crouching will strengthen the knees over time. For those who have weak knees or any knee problem, skip the crouching and consult with your doctors. This same caution applies to when you are required to bend your back. Also, pregnant women should consult their doctors before engaging in this exercise. Children over 10 years old should be able to practice this exercise.

Before you begin, stand up straight but relaxed for a minute and begin your deep breathing. Maintain a straight but not rigid posture throughout the exercise. This is not about physical strength. Keep your arms and hands supple and even limp. There is no need to strain your muscles. Relax, relax, and relax.

If you are lucky enough to have a big tree in sight, try to start your mental imagery by looking at it and feeling how strong and firmly that tree is rooted in the ground. Then, imagine that you yourself are also very firmly planted to the ground. Once you get into the movements, try to form the mental image that each movement is associated with. Some of these images may seem unfamiliar or even childish, but they are parts of the exercise designed to give your mind some nourishment.

Movement One: A Good Beginning

The Movement: Stand up straight with your feet apart at shoulder width, your arms hung loosely on your sides and your eyes looking straight ahead. Relax your body. Start your deep breathing and, when you are ready, inhale and slowly raise both arms in front to shoulder height, palms facing down. Pull your hands in towards your shoulders. Start exhaling as you continue to move the hands down to the waist level and at the same time crouch down slightly while keeping your torso straight (do not lean forward and stick your buttock out). If you have weak knees, do not over bend them. This is one movement cycle. Do this six times.

The Breathing: Inhale when you raise your arms and body; exhale when you lower your hands and body.

The Imagery: Keep all unrelated thoughts and concerns off your mind and immerse yourself in the exercise. Imagine you are a geyser in a remote, pristine mountain, bobbing gracefully up and down while you are breathing in clean and fresh air.

Movement Two: Open Your Heart and Mind

The Movement: As you conclude the last movement, straighten up, start inhaling and continue to raise your arms in front, palms facing down (keep your hands limp). When your hands are at shoulder level, flip them so that the fingers form a gate in front of you. In the same motion, open your arms sideway as far as you can go. Then, exhale and move your arms horizontally back to the front until they are a few inches apart, at which point move your hands downward in a graceful curve until they are at your waist. As you lower your hands, crouch down as in the last movement. This is one movement cycle. Do this six times.

The Breathing: Inhale when you raise and open your arms; exhale when you close and lower your arms.

The Imagery: Imagine you are standing on top of a high mountain with the whole world under your feet. You are opening your heart and mind to the world. You have nothing to hide, just love to share.

Movement Three: The Rainbow Dance

The Movement: Continuing from the last movement, as you stand up and started to inhale, raise your right arm in a clock-wise movement to form a curve over your head and move your left arm to an outstretched position. Keep your arms relaxed and your hands limp, your head facing left and your weight on your right foot. Smile. Then, begin to exhale and move your weight to your left foot with your body leaning slightly to the left while swapping the position of the two arms by slowly swing the curved right arms to the right until it is outstretched and the left arms curved over your head. Turn your face to the right. This is one movement cycle. Do this six times.

The Breathing: Inhale when facing left; exhale when facing right.

The Imagery: Imagine you were performing the Chinese rainbow (or ribbon) dance and your arms were the ribbons. Coordinate your body’s swinging with the movement of your arms. Smile to your audience.

(To acquire a DVD video of Taichi Light, go to www.taichilight.com)