|
|
The taichido Newsletter
monthly meanderings on all things tai chi and related aspects. |
Issue 82 July 2009
|
| |
The taichido "DO TAI CHI" syllabus |
To coincide with the publication of this, the third in the ongoing serialization of the whole of our "DO TAI CHI" syllabus in the taichido newsletter, I am posting an 'authors edit' of all session lesson plans published so far in issues 80, 81 and 82 in May, June and July 09 @ wheelswithinwheels.net.
Serialization will step up a gear in issue 83 with the publication of lesson plans for sessions 4, 5 and 6. This - and all future session lesson plans - will then be added to the consecutive archive @ wheelswithinwheels.net.
Sessions 1 - 6 in our "DO TAI CHI" syllabus have been designed to serve two functions. It can be taken as a Foundation Course for Tai Chi using Classic Chi Kung/Traditional Chinese Medicine Exercises to encourage the development and accumulation of Chi through the establishment of correct posture and healthy breathing techniques; or, it can be studied as a six week 'stand alone' course in the Chi Kung style meditative standing and breathing exercise sets "Embracing the Tree" and "Connecting Heaven and Earth".
Lesson plans for the Yang Long Form Tai Chi section of the syllabus will begins in issue 84 of the taichido newsletter and my estimate is that serialization will take up the next 13 issues to complete. Over this time the wheelswithinwheels.net archive will grow month by month to eventually become a free to view complete guide for self-study of the Tai Chi Yang Long Form for beginners - or to be used as a supplement or revision aid to those who's practice is at a more advanced stage.
In any event, I do hope that every one of the thousands of subscribers to this newsletter find something within every issue to stimulate or assist them in their Tai Chi practice, in whatever style that may be and whatever stage they may be at.
From issue 84 of this newsletter sessions can be followed in real time, just like a correspondence course, with each monthly newsletter delivering to you 4 weekly lesson plans, supplementary articles and links to suggested 'further reading'.
Each "Session" represents a one hour lesson.
Most Sessions are presented in Modules.
Some Modules include supplementary articles which relate specifically to the theme of the session/lesson.
My recommendation is that all exercises prescribed within a whole session (how ever many modules) be practiced for at least half an hour a day every day for week. You should then be ready to move on to the next session.
Sessions lesson plans published so far include:
Session 1 - Module 1 [s001m01]
From "Attention" to 'Preparation' and "The Opening of the Grand Terminus".
Session 1 - Module 2 [s001m02]
"Circle Breath" and "The Three Gates" - including supplemental articles:
"The Yin Yang Symbol" [s001m02sup1], @'Diaphragmatic' Breathing@ [s001m02sup2] and, "Form and Function of Tai Chi Breathing" [s001m02sup3].
Session 2 - Module 1 [s002m01]
"Circle Breath" and "The Three Gates".
Session 2 - Module 2 [s002m02]
"Silken Thread" and "Bubbling Spring".
All of the above and all of the below is now online @ wheelswithinwheels.net so it can be viewed as one continuous and connected piece. |
Session 3 - Module 1
The Backbone. The 1st Cervical or Atlas Vertebrae. [s003m01] |
 The backbone (or spine) is a column usually consisting of 33 vertebrae.
Viewed laterally (left) the vertebral column presents several curves, which correspond to the different regions of the column. These are called the cervical, thoracic, lumbar, and pelvic.
The uppermost vertebrae in the (upermost) cervical section is called the 1st CERVICAL or ATLAS VERTEBRAE.
The name is taken from the Greek myth and relates to the God Atlas who held the globe of the world on his shoulders.
The 1st cervical or Atlas vertebrae is the only 'solid' bone connection between the head and the rest of the body. Greater support - and all movement - comes courtesy of the Semispinalis dorsi, Semispinalis cervicis and Semispinalis capitis muscles. http://en.wikipedia.org/wiki/Semispinalis
Remembering (having practiced repeatedly until learnt or 'remembered' without thinking ... Circle Breathing, The Three Gates,
http://en.wikipedia.org/wiki/Abdominal_breathing
http://en.wikipedia.org/wiki/Diaphragm_(anatomy) |
Session 3 - Module 2
Head Nodding Exercises. [s003m02] |
There follows a description of a self-administered physiotherapy that concentrates entirely upon the seven CERVICAL VERTEBRAE at the top of the SPINAL COLUMN and gives dynamic/isotonic exercise to the Semispinalis dorsi, Semispinalis cervicis and Semispinalis capitis muscles.
Although very easy to self administer, these 'head manipulation' exercises can help prevent the stiffening of the neck muscles, improve posture, promote more efficient breathing, swallowing and eating - and aid in the prevention of "Sialorrhoea" a.k.a. dribbling.
|
Nodding Exercise 1: "Look towards Heaven and Earth" [s003m02a] |
Nod your head gently to and fro - 6 times down, 5 up - first, chin going down and then, chin going up.
BEGIN: Breathe out as you lower your chin for the first time.
Breathe out as you lower your chin for the last (6th) time. When you then become empty of breath, leave your head relaxed in this lowered position for three in/out breaths. On the third in breath in, gradually raise your chin to its normal or upright position.
Think again now about the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath.
|
Nodding Exercise 2: "Look East and West" [s003m02b] |
With your head held, neck relaxed, looking straight ahead ...
BEGIN: Breathe out as you gradually turn from an assumed north or facing straight ahead, to facing east and to where the Tiger resides, over your right shoulder.
Become empty of breath when you reach your maximum east.
Breathe in as you gradually as you return to facing straight ahead (towards the Phoenix or Fire Bird).
Breathe out as you gradually turn from straight ahead, to facing west and to where the Dragon resides, over your right shoulder .
REPEAT ANOTHER 4 TIMES. 'Empty' when looking over each shoulder and 'full' when facing front.
FINISH FACING THE FRONT.
|
Nodding Exercise 3: "Look Over and Under the Rainbow" [s003m02c] |
BEGIN: Breathe out as you lower your chin and face downwards, towards the Earth.
a) Briefly 'hold empty' (of breath) - and begin to turn your head in a circular motion - to your right.
b) Begin to breathe in and bring your chin towards your right (Tiger) shoulder (or at about 8 o'clock).
c) Continue to breathe in and become 'full' as your eyes reach about 10 o'clock.
d) 'Hold full' (of breath) as you eyes travel - from the Tiger, towards Heaven and onwards "over the rainbow" to the Dragon, to the west, (and at about 2 o'clock) over your left shoulder.
e) Breath out - as your eye-line continues around and downwards.
f) Coordinate your breath so that you are again 'empty' as your eyes reach the lowest point.
g) Continue to make these circles with your head - and continue to coordinate your breath with the movements.
 REPEAT ANOTHER 4 TIMES IN THAT DIRECTION.
'EMPTY' when chin down - BREATHING IN at 8 o'clock REACHING 'FULL' at 10 o'clock - 'HOLDING FULL' "over the rainbow" - BREATHING OUT at about 2 o'clock - 'EMPTY' at 4 o'clock - 'HOLDING EMPTY' at the bottom.
COMPLETE 5 ROTATIONS IN THAT DIRECTION. Remain empty at 6 o'clock and the - WHEN STILL 'EMPTY' - SET OFF IN THE OTHER DIRECTION AND COMPLETE ANOTHER 5 ROTATION IN THIS< THE OTHER DIRECTION.
So in all that's 5 over (and under!) the rainbow - from Tiger to Dragon and then, starting when facing downward, 5 rotations in the opposite direction - from Dragon to Tiger.
FINISH WITH YOUR CHIN DOWN - AND JUST BRIEFLY, EMPTY OF BREATH.
CONCLUSION: Leave your head relaxed in this lowered position for three in/out breaths. On the third in breath in, gradually raise your chin to its normal or upright position.
Think again now about the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath ... and all of those other techniques and practices' already covered, i.e.: "The Yin Yang Symbol", "'Diaphragmatic' Breathing", "Circle Breath", "The Three Gates", the "Silken Thread" and the "Bubbling Spring".
|
|
|
|
|
