Welcome

The last issue of this newsletter featured 'Session 1, Module 1 (ref: 001_01): "The Opening of the Grand Terminus", from 'Attention' to 'Preparation''; the first in our ongoing, session by session serialization of my Tai Chi Lesson Plans; based upon the person to person tuition that I offer here in the wheelswithinwheels taichi dojo. It gives me pleasure to now also inform you that to enable these articles remain accessible to all I have begun and will continue to publish reformatted versions of all of these Lesson Plans on the website wheelswithinwheels.net so that eventually (this is a long term project!) my whole syllabus will be assembled into one complete archive. In this issue I am pleased to continue with Session 1, Module 2 : "'Diaphragmatic' Breathing" (ref: 001_02), "Circling Breath Visualization" (ref: 001_03) and, to conclude Session 2, "The Three Gates" (ref: 001_04). But first ... a few words (ref: 001_02_supplemental) on an associated subject ... ... ...

The Yin Yang Symbol (Syllabus sub-file ref: 001_02_supplemental)

On the grand scale, the interlocking black and white shapes within the circumference of the circle are representative of the cyclical nature of the natural world. Day becomes night, summer becomes autumn, hot becomes cold … and life becomes death. The day is represented by the white section and night by the black. The dot (or 'seed') of black in the white and the seed of white in the black implies that 'nothing is all black and nothing is all white' … and therefore it follows that there is nothing that is 'all good' and there is nothing that is 'all bad', 'all right' or 'all wrong' … … … and so on. The white YANG section represents the aggressive, the quick, the loud and bright - with the thinnest being just 'dim'; somewhere between 'cool' and 'cold'; and the thickest being dazzling or 'white-hot'. Thus, the minimum Yang i.e. the whisper and feint glimmer end of the Yang overlaps (or is the same thing as) the maximum Yin.

'Diaphragmatic' Breathing (Syllabus sub-file ref: 001_02)

To properly or fully benefit from Tai Chi it is important that we understand the breathing technique involved - and coordinate our movements with these breaths. The breathing technique intrinsic to this is called "Diaphragmatic Breathing". This is sometimes more popularly called "Circular Breathing" because of certain visualizations that I describe later, however the latter term actually refers to a technique used by players of some wind instruments (such as the Australian didgeridoo) to produce a continuous tone without interruption. The "Circle Breathing" in Tai Chi is more ... 'in the mind' and a thing of mental discipline and focus as opposed to a thing that requires any special or exceptional physical ability.
http://en.wikipedia.org/wiki/Abdominal_breathing

Diaphragmatic, abdominal, belly, seesaw or deep breathing is the act of breathing deep into your lungs by flexing your diaphragm rather than breathing shallowly by flexing your rib cage. It is generally considered a healthier and fuller way to ingest oxygen and is often used as a therapy for hyperventilation and anxiety disorders.
http://en.wikipedia.org/wiki/Diaphragm_(anatomy)

Form and Function of Tai Chi Breathing (Syllabus sub-file ref: 001_03_supplemental)

The graceful movements of Tai Chi Forms may, with little alteration can function as a martial art fighting form of Tai Chi Chuan - and in this respect - all of the postures within the Form may be categorised as either 'offensive' or 'defensive'. Accordingly, all defensive postures (or 'moves') are performed on an in breath - and all offensive postures/moves are made on an out breath. Furthermore, a defensive move is classified as a "Yin" and an offensive as "Yang". So the theory is: Defense on the Yin or In breath and offense on the Out or Yang breath.
http://en.wikipedia.org/wiki/Tai_chi_chuan)

 The natural, instinctive way to add power to any intended 'out' or away or push movement is to first set yourself, breathe in and then … puuuussshhhhhh on the out breath. We do this all of the time to a greater or lesser degree in our everyday activities, from opening a stuck door through to pushing your broken-down car. When we are not doing this, we are, to a greater or lesser degree, doing the opposite! For instance, you see a bird flying towards you and you fear a may be a little low and it will have your hat off. What do you do? You breathe in and turn side-on by bending and sinking at the knees a little. Doing the dishes, you drop a cup. What do you do when it hits the floor and shatters? You take a sharp in breath as you jump back a little and raise your hands towards your face, subconsciously protecting your eyes from shards. Sometimes, because of the same primitive instinct, we might even shut our eyes or squeeze our lips together. Our ancestors did the same when snakes and such like creatures spat who knows what at them!

"Circling Breath" Visualization (Syllabus sub-file ref: 001_03)

Visualize the in or Yin breath beginning just below the base of the spine, where, if we had one, our tails would be. Continuing on with the breath in, we picture or visualize Chi rising up our backs. We then find ourselves 'full' of breath at a point around about the back of our heads/neck. We then, gently and relaxed, 'hold full' as we picture the breath/chi coming across our heads until it reaches a point between our eyes. We then gradually breathe out and picture the breath/chi descending. We become 'empty' of breath at a point just below our belly buttons. We then 'hold empty' as we picture the breath/chi going through or under our belly and returning to that point where, if we had one, our tail would be.

Remember this: Breathe in from the bottom of a circle and breathe out off of the top of a circle. Imagine a waterwheel ... driven by breath ... or Chi.

The Three Gates (Syllabus sub-file ref: 001_04)

Water cannot flow uphill but , as is the case with canals, it can be raised with the use of locks and lock gates. Similarly, to raise the Chi up our backs, to the rear, across the top and then to the front of our heads we open and then close "The Three Gates".

As we breathe in (picturing the breath/chi rising up our backs) we:
1. Push the ends of our toes into the ground/floor, just like most of us do when we stand in wet sand at the seashore.
2. We 'pull' or 'squeeze up' our pelvic floor, just like most of us do when we are 'caught short' and have to 'hold it in' for a while!
3. We squeeze our tongues against the roof or our mouths.

 The Three Gates encourage the flow of Chi to the top of our heads and should all be operated simultaneously on the in breath.

On the out breath we relax or soften the three i.e. the toes, the tongue and the pelvic floor.