Another one for the Taiji Guys
Jul 2, 2010 0:57:31 GMT
Post by Deleted on Jul 2, 2010 0:57:31 GMT
Okay, I wrote this up for Sirtre who's getting ready to open his own school down in Texas and I was thinking of posting this article over at the Great River Taoist Center forums but I want to get some feedback first. Here it is, tell me what y'all think.
Hatha Yoga for Taijiquan
By
Liam P. Boyle
In practicing Hatha Yoga postures with the goal of Taijiquan training, there are some basic concepts that must be kept in mind. First, in reading yogic texts one comes across many mentions of building “heat” or “prana” these are equivalent concepts to the building and strengthening of Qi (Chi) that the Taijiquan player works towards. Second, the principles of posture and bodily alignment are very much the same between the two disciplines. Third, martial arts were brought to Eastern Asia from India so it is very likely that Yogic concepts have been part of martial arts from the very beginning. With these thoughts in mind, I am going to present a sequence of poses that I believe will help the Taijiquan player in their practice.
This exact sequence is based on Surya Namaskara – the classic sun salutation of Hatha Yoga practice. As the poses are entered into the student should remember never go farther into a pose than is comfortable with some slight stretching. Accomplishment in Yoga, like accomplishment in Taiji, is measure not in weeks, or months, but in decades. The beginner will want to keep weight over the whole of the foot while performing the Asanas (postures) while the more advanced practitioner can concentrate of centering the weight on the “Bubbling Well” point behind the big toe.
When breathing is mentioned this is breathing from and to the dantian. The dantian is a point approximately three finger’s width below the navel on the center line of the body. To breathe to the dantian there should be no forced intake of breath but the breath should be pulled into the body by the action of the abdomen at the dantian. Imagine that the air being inhaled through the nose forms a string as it enters the body. This string travels down into the belly and there winds itself up into a ball. This should give correct abdominal movement for inhalation. For exhalation imagine that ball of string unwinding itself moving from the belly up to and out through the mouth. Feel the navel fall towards the spine as the breath leaves the body. This will give the correct movement of the abdomen for exhalation. The mouth and lips are slightly parted and the tongue touches the roof of the mouth on inhales and relaxes on exhales. Try to make each part of breathing inhale or exhale last for at least a count of four - as time goes on and practice increases the breathing will become even slower and deeper.
1. Tadasana – Mountain Pose (Wuji)
This is the most basic of all the postures. Stand comfortably with the feet shoulder width apart. Form an imaginary line from the center of each ankle to the tip of the second toe. These lines should be parallel to each other and centered under each shoulder. The pelvis should be tucked but not pushed forward, and the head should be suspended on the neck. (Imagine having a ponytail tied at the nape of your neck and feeling like that imaginary ponytail is being pulled straight up. The chin will drop slightly and the neck and spine lengthen.) Hold this posture for several slow breaths. (3-7 breath cycles)
2. Tadasana Urdhva Hastasana – Mountain Pose with Raised Hands
With the inhaled breath feel the arms “float” upwards and raise them overhead. Hold this posture for several slow breaths. (3-7 breath cycles)
3. Uttanasana – Standing Forward Bend
Upon exhale fold forward hinging at the hip crease/ top of the thighs, the Kua as we now the area in Taijiquan practice. Push the hips up slightly using the legs – feel the Qi spiraling up from the ground through the soles of the feet, from the “bubbling well” point behind the big toe, past the knees through the legs and raising the hips and tailbone. This is not a physical pushing but an energetic gentle pushing. Fold at the Kua, the hip crease, letting the back and head hang loose feel the spine lengthen. Attempt to reach the back of the ankles with your hands and pull the crown of your head (the Nei-Wan point) towards the floor. If you cannot go fully into this pose, just go as far as you can. Hold this posture for several slow breaths. (3-7 breath cycles)
4. Utthita Ashwa Sanchalanasana – High Lunge
Inhale and step the right foot back into a lunge making sure to hold shoulder’s width between both feet. The left knee should be directly above the left ankle. Let the knee of the right leg rest on the floor, a folded blanket may be placed under the knee, and uncurl the right foot so that it is flat with the top of the foot touching the floor or mat. Those starting out may place both hands on the left thigh above the knee. Those slightly more flexible may place their hands on the floor inside the feet at approximately hip width apart– a block may be used here for added height. The final form of this lunge is to place the elbows on the floor at hip width inside the lines of the feet. This posture lengthens the thigh muscles, spine, and helps to open the hips. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! Hold this pose for several slow breaths. (3-7 breath cycles)
5. Kumbhaka – Plank Pose
On an exhale step the left foot back, coming into plank (push-up) position. Maintain shoulder’s width distance between the two feet. Hands should be directly under the shoulders. Form an imaginary line between the center of the wrist and the tip of the middle finger. These lines should be parallel and centered under the shoulders. Hands and feet should be in a line with each other. Keep the neck long, and feel the spine lengthen. The back should be held straight, not sagging in the center, nor should the hips be raised. Again, the pelvis should be tucked under but not pushed forward. Push the heels back slightly and the top of the head forwards lengthening the entire body. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! Hold this pose for several slow breaths. (3-7 breath cycles)
6. Astang Pranam – Caterpillar Pose
This is a transitional movement. From plank exhale and bring the chest to the floor behind the hands. Let the hips rise up as the chest reaches the ground. Inhaling, bring the chest through the arms, keeping the elbows close to the body. This naturally leads into the next pose. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!!
7. Bhujangasana – Cobra Pose
Following the inhale in the previous movement uncurl the toes and let the knees touch the floor/mat. Let the breath raise the chest up and let the head fall back slightly. Keep the elbows close to the sides and press down with the palms to raise the chest higher. Keep the shoulders down and back. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! If the lower back feels strained at all during this pose, bend the elbows slightly to relieve the pressure. Hold this pose for several slow breaths. (3-7 breath cycles)
8. Adhomukha Svanasana – Downward Dog Pose
Exhale and press back, lifting the hips and tailbone keeping the spine long and straight folding at the waist. Work on letting the heels reach the floor while the tailbone reaches towards the sky. Make certain that the hands and feet are still at shoulder’s width pointing forwards as in the previous poses. Let the neck stay long and loose as the head hangs towards the floor. Rotate the arms so that the elbows point to the sides. The shoulders should remain relaxed and down the back not pushed forwards towards the arms. Hold this pose for several slow breaths. (3-7 breath cycles)
9. Utthita Ashwa Sanchalansana – High Lunge
Inhale and step the right foot forward into a lunge making sure to hold shoulder’s width between both feet. The right knee should be directly above the right ankle. Let the knee of the left leg rest on the floor, a folded blanket may be placed under the knee, and uncurl the left foot so that it is flat with the top of the foot touching the floor or mat. Those starting out may place both hands on the left thigh above the knee. Those slightly more flexible may place their hands on the floor inside the feet at approximately hip width apart– a block may be used here for added height. The final form of this lunge is to place the elbows on the floor at hip width inside the lines of the feet. This posture lengthens the thigh muscles, spine, and helps to open the hips. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! Hold this pose for several slow breaths. (3-7 breath cycles)
10. Uttanasana – Standing Forward Bend
Inhale and step forward back into the forward bend. Exhale and fold more fully at the waist. Push the hips up slightly using the legs – feel the Qi coming up from the ground through the legs and raising the hips. Fold at the waist letting the back and head hang loose feel the spine lengthen. Attempt to reach the back of the ankles with your hands and pull your nose to your knees. If you cannot go fully into this pose, just go as far as you can. Hold this posture for several slow breaths. (3-7 breath cycles)
11. Tadasana Urdva Hastasana – Mountain Pose with Raised Hands
Inhale and slowly rise rolling the back up vertebrae by vertebrae. Keep the length in the back do not let it compress itself. Exhale as you come back into Mountain Pose. On the next inhale feel the arms “float” back up to overhead. Hold this posture for several slow breaths. (3-7 breath cycles)
12. Tadasana – Mountain Pose (Wuji)
Exhale and relax the arms back down into Mountain Pose. Make sure to keep the pelvis tucked but not pushed forward. Make certain the feet are at shoulder’s width and pointing straight. Keep the head suspended. Now just relax, hold this posture for several slow breaths or longer if you feel the need.
This is the basic sun salutation modified for Taijiquan players. I personally feel that this provides excellent conditioning for my practice of Taiji and I hope it can do the same for others.
Again guys I would appreciate y'all's input. Thanks
(*Post modified for wording clarification after having run this by a Yogi I know*)
Hatha Yoga for Taijiquan
By
Liam P. Boyle
In practicing Hatha Yoga postures with the goal of Taijiquan training, there are some basic concepts that must be kept in mind. First, in reading yogic texts one comes across many mentions of building “heat” or “prana” these are equivalent concepts to the building and strengthening of Qi (Chi) that the Taijiquan player works towards. Second, the principles of posture and bodily alignment are very much the same between the two disciplines. Third, martial arts were brought to Eastern Asia from India so it is very likely that Yogic concepts have been part of martial arts from the very beginning. With these thoughts in mind, I am going to present a sequence of poses that I believe will help the Taijiquan player in their practice.
This exact sequence is based on Surya Namaskara – the classic sun salutation of Hatha Yoga practice. As the poses are entered into the student should remember never go farther into a pose than is comfortable with some slight stretching. Accomplishment in Yoga, like accomplishment in Taiji, is measure not in weeks, or months, but in decades. The beginner will want to keep weight over the whole of the foot while performing the Asanas (postures) while the more advanced practitioner can concentrate of centering the weight on the “Bubbling Well” point behind the big toe.
When breathing is mentioned this is breathing from and to the dantian. The dantian is a point approximately three finger’s width below the navel on the center line of the body. To breathe to the dantian there should be no forced intake of breath but the breath should be pulled into the body by the action of the abdomen at the dantian. Imagine that the air being inhaled through the nose forms a string as it enters the body. This string travels down into the belly and there winds itself up into a ball. This should give correct abdominal movement for inhalation. For exhalation imagine that ball of string unwinding itself moving from the belly up to and out through the mouth. Feel the navel fall towards the spine as the breath leaves the body. This will give the correct movement of the abdomen for exhalation. The mouth and lips are slightly parted and the tongue touches the roof of the mouth on inhales and relaxes on exhales. Try to make each part of breathing inhale or exhale last for at least a count of four - as time goes on and practice increases the breathing will become even slower and deeper.
1. Tadasana – Mountain Pose (Wuji)
This is the most basic of all the postures. Stand comfortably with the feet shoulder width apart. Form an imaginary line from the center of each ankle to the tip of the second toe. These lines should be parallel to each other and centered under each shoulder. The pelvis should be tucked but not pushed forward, and the head should be suspended on the neck. (Imagine having a ponytail tied at the nape of your neck and feeling like that imaginary ponytail is being pulled straight up. The chin will drop slightly and the neck and spine lengthen.) Hold this posture for several slow breaths. (3-7 breath cycles)
2. Tadasana Urdhva Hastasana – Mountain Pose with Raised Hands
With the inhaled breath feel the arms “float” upwards and raise them overhead. Hold this posture for several slow breaths. (3-7 breath cycles)
3. Uttanasana – Standing Forward Bend
Upon exhale fold forward hinging at the hip crease/ top of the thighs, the Kua as we now the area in Taijiquan practice. Push the hips up slightly using the legs – feel the Qi spiraling up from the ground through the soles of the feet, from the “bubbling well” point behind the big toe, past the knees through the legs and raising the hips and tailbone. This is not a physical pushing but an energetic gentle pushing. Fold at the Kua, the hip crease, letting the back and head hang loose feel the spine lengthen. Attempt to reach the back of the ankles with your hands and pull the crown of your head (the Nei-Wan point) towards the floor. If you cannot go fully into this pose, just go as far as you can. Hold this posture for several slow breaths. (3-7 breath cycles)
4. Utthita Ashwa Sanchalanasana – High Lunge
Inhale and step the right foot back into a lunge making sure to hold shoulder’s width between both feet. The left knee should be directly above the left ankle. Let the knee of the right leg rest on the floor, a folded blanket may be placed under the knee, and uncurl the right foot so that it is flat with the top of the foot touching the floor or mat. Those starting out may place both hands on the left thigh above the knee. Those slightly more flexible may place their hands on the floor inside the feet at approximately hip width apart– a block may be used here for added height. The final form of this lunge is to place the elbows on the floor at hip width inside the lines of the feet. This posture lengthens the thigh muscles, spine, and helps to open the hips. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! Hold this pose for several slow breaths. (3-7 breath cycles)
5. Kumbhaka – Plank Pose
On an exhale step the left foot back, coming into plank (push-up) position. Maintain shoulder’s width distance between the two feet. Hands should be directly under the shoulders. Form an imaginary line between the center of the wrist and the tip of the middle finger. These lines should be parallel and centered under the shoulders. Hands and feet should be in a line with each other. Keep the neck long, and feel the spine lengthen. The back should be held straight, not sagging in the center, nor should the hips be raised. Again, the pelvis should be tucked under but not pushed forward. Push the heels back slightly and the top of the head forwards lengthening the entire body. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! Hold this pose for several slow breaths. (3-7 breath cycles)
6. Astang Pranam – Caterpillar Pose
This is a transitional movement. From plank exhale and bring the chest to the floor behind the hands. Let the hips rise up as the chest reaches the ground. Inhaling, bring the chest through the arms, keeping the elbows close to the body. This naturally leads into the next pose. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!!
7. Bhujangasana – Cobra Pose
Following the inhale in the previous movement uncurl the toes and let the knees touch the floor/mat. Let the breath raise the chest up and let the head fall back slightly. Keep the elbows close to the sides and press down with the palms to raise the chest higher. Keep the shoulders down and back. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! If the lower back feels strained at all during this pose, bend the elbows slightly to relieve the pressure. Hold this pose for several slow breaths. (3-7 breath cycles)
8. Adhomukha Svanasana – Downward Dog Pose
Exhale and press back, lifting the hips and tailbone keeping the spine long and straight folding at the waist. Work on letting the heels reach the floor while the tailbone reaches towards the sky. Make certain that the hands and feet are still at shoulder’s width pointing forwards as in the previous poses. Let the neck stay long and loose as the head hangs towards the floor. Rotate the arms so that the elbows point to the sides. The shoulders should remain relaxed and down the back not pushed forwards towards the arms. Hold this pose for several slow breaths. (3-7 breath cycles)
9. Utthita Ashwa Sanchalansana – High Lunge
Inhale and step the right foot forward into a lunge making sure to hold shoulder’s width between both feet. The right knee should be directly above the right ankle. Let the knee of the left leg rest on the floor, a folded blanket may be placed under the knee, and uncurl the left foot so that it is flat with the top of the foot touching the floor or mat. Those starting out may place both hands on the left thigh above the knee. Those slightly more flexible may place their hands on the floor inside the feet at approximately hip width apart– a block may be used here for added height. The final form of this lunge is to place the elbows on the floor at hip width inside the lines of the feet. This posture lengthens the thigh muscles, spine, and helps to open the hips. Practice point DO NOT TENSE OR HUNCH THE SHOULDERS DURING THIS POSE!!! Hold this pose for several slow breaths. (3-7 breath cycles)
10. Uttanasana – Standing Forward Bend
Inhale and step forward back into the forward bend. Exhale and fold more fully at the waist. Push the hips up slightly using the legs – feel the Qi coming up from the ground through the legs and raising the hips. Fold at the waist letting the back and head hang loose feel the spine lengthen. Attempt to reach the back of the ankles with your hands and pull your nose to your knees. If you cannot go fully into this pose, just go as far as you can. Hold this posture for several slow breaths. (3-7 breath cycles)
11. Tadasana Urdva Hastasana – Mountain Pose with Raised Hands
Inhale and slowly rise rolling the back up vertebrae by vertebrae. Keep the length in the back do not let it compress itself. Exhale as you come back into Mountain Pose. On the next inhale feel the arms “float” back up to overhead. Hold this posture for several slow breaths. (3-7 breath cycles)
12. Tadasana – Mountain Pose (Wuji)
Exhale and relax the arms back down into Mountain Pose. Make sure to keep the pelvis tucked but not pushed forward. Make certain the feet are at shoulder’s width and pointing straight. Keep the head suspended. Now just relax, hold this posture for several slow breaths or longer if you feel the need.
This is the basic sun salutation modified for Taijiquan players. I personally feel that this provides excellent conditioning for my practice of Taiji and I hope it can do the same for others.
Again guys I would appreciate y'all's input. Thanks
(*Post modified for wording clarification after having run this by a Yogi I know*)
