The Hexagram and Jiangan

A hexagram consists of two triangles, one pointed up and the other down, locked in harmonious embrace.

The most important aspect of Jiangan is the way it creates a symbolic pyramid in most of the postures as the hands hold the Gan or `Wand’ in a wide grip. This pyramid can also be interpreted as a triangle. Most postures embody two triangles; one in `Yin’ and one in `Yang’ position, making a hexagram.

In Chinese symbolism, the two triangles are represented in the famous Yin Yang symbol as the two fish intertwine with one another. But Jiangan’s triangles can also be understood in terms of Indian tradition. The two triangles are called “Om” and the “Hrim” in Sanskrit, and symbolize man’s position between earth and sky. The downward triangle symbolizes Shakti, the sacred embodiment of femininity, and the upward triangle symbolizes Shiva, or Agni Tattva, representing the focused aspects of masculinity. The mystical union of the two triangles represents Creation, occurring through the divine union of male and female.

In the diagram below of `Sunrise and Sunset’ (the most comprehensive posture in the whole routine) the Yin position focuses the point of the symbolic triangle at the base of the spine (the root chakra in Yoga and the Huiyin point in Chinese philosophy); while the Yang position focuses the point of the symbolic triangle at the crown of the head (the crown chakra in Yoga and the Bauhui point in Chinese philosophy).


In advanced practice, awareness and meditation of this hexagram as we breath deeply and move gracefully between the two positions, Yin and Yang, will be of great esoteric significance to many people as well as increasing the aesthetic and mindful nature of the exercise.

Creating such a universally profound symbol (circulating and recirculating `Qi’ or `Prana’ around the body continually) undoubtedly has great influence on the incredible health benefits Jiangan bestows.

by Michael Davies on January 24, 2012  •  Permalink
Posted in Philosophical Aspects

Posted by Michael Davies on January 24, 2012

http://michaeldaviesuk.wordpress.com/2012/01/24/the-hexagram-and-jiangan/

Tai Chi v Tai Chi Chuan

I have practiced Tai Chi Chuan since 1979 – 33 years – and while I still practice some elements I have adopted Jiangan as my daily health and fitness routine. I often mention `Tai Chi’ in this blog in relation to comparisons with Jiangan so I think it useful to clarify just what I am referring to.

Tai Chi Chuan

Tai Chi Chuan is a type of Chinese martial art which is hundreds of years old. The term translates as `supreme ultimate fist’ and training involves many elements including weapons and solo hand routines or forms.

Tai Chi

Tai Chi Chuan is often shortened to `Tai Chi’ in the West and the term is most often used for the distinctively slow graceful solo hand forms that were developed early in the 20th century. These forms are widely practiced for health, meditation and well-being.  When I use the term `Tai Chi’ I refer to these modern slow forms practiced as a health and fitness exercise rather than the complete martial art (Tai Chu Chuan).

by Michael Davies on January 19, 2012  •  Permalink
Posted in Relationship to Other Exercise Systems

Posted by Michael Davies on January 19, 2012

http://michaeldaviesuk.wordpress.com/2012/01/19/tai-chi-v-tai-chi-chuan/

Jiangan’s Microcosmic Orbit Meditation

Using visualisation in Jiangan leads to more efficient attainment of the health benefits in a shorter time.

Visualisation is an important aspect of mind-body techniques because it utilizes humans most powerful instrument – the consciousness. Visualisation leads the mind to create beneficial effects.

`Qi’, `meridians’, `energy centres’ etc. are all metaphors and symbolism. Humans do not have the capability to accurately record and explain the interactions we experience so come up with assumptions. We do not know, for example, whether `Qi’ exists in the same way as electricity exists, but the effects are real.

There are many types of Qigong and some are specific to healing particular illnesses or focusing on certain parts of the body. The varied, aesthetic, circular and spiral patters of many Qigong routines makes visualisation rather complex. With Jiangan the visualisations are based on a symbolic pyramid shape, making it simpler to remember and relate to.

Jiangan Visualisation or Qi/Energy

  1. Imagine a symbolic pyramid formed when you hold the `Gan’ or `Wand’ at both ends.
  2. Imagine the Gan represents the base of the pyramid and the arms the pyramid’s sides. Imagine that the tip, or `vertex’ of the pyramid is a point that moves as you manipulate the Gan.
  3. Imagine this point, or vertex, moving up and down the body’s two main `meridian channels’;
    1. sinking down the “Conception Channel” at the front of the body to the Hui Yin point beneath the spine (Yin Gate)
    2. rising up the “Governing Channel” in the spine to the Bai Hui point at the crown of the head (Yang Gate).
  4. Imagine Qi also circulating along the symbolic pyramid (up and down the arms, through the hands and along the Gan).
  5. When the tip or vertex of the pyramid reaches the highest and lowest points i.e the two polarities – the BaiHui Yang Gate on the crown of the head and the HuiYin Yin Gate at the base of the spine – we have the awareness of a” triad of unity” between heaven, human and earth.

With this visualisation Jiangan is a dynamic expression of Traditional Chinese Medicine, simplifying the practice called `Microcosmic Orbit Meditation’.

by Michael Davies on January 14, 2012  •  Permalink
Posted in Philosophical Aspects, Qigong and Jiangan, Techniques

Posted by Michael Davies on January 14, 2012

http://michaeldaviesuk.wordpress.com/2012/01/14/870/

Exercise as Medicine; Keeping it Simple

If exercise is medicine, then attending a class and paying for an instructor is akin to going to a private clinic for treatment and buying expensive drugs. You are subscribing to the concept of money being essential for health. To be truly effective, an exercise should be something you can practice each and every day, alone, unaided, simply, safely and without fuss. It should not be something you can only do while following someone else at a class.

An instructors’ livelihood depends on people’s continued attendance to their class. There are two methods employed to get people coming back;

- ensuring that exercises are rather complex
- presenting many different types, styles or routines (for `variety’)

The emphasis on `continuing to learn new methods’ is valid for many areas of research and for people who dedicate hours a day to the study of mind-body systems, but to achieve health and fitness the average person only needs to practice one simple comprehensive routine each day.

For me, that one simple routine is Jiangan (the `Chinese Wand Exercises’) simply because I have fond that it provides a range of remarkable health and fitness benefits while being very simple and free of flowery aesthetic movements that detracts from progress.

Jiangan is a type of Qigong but is similar to Yoga in many ways. There are literally thousands of types of Qigong routines and Yoga positions, many types of Yoga and many Tai Chi forms as well as auxiliary exercises. Many of these have specific health or healing aims. But how can we decide which ones to practice every day? I know people who spend hours every day practicing several types or exercise and even mixing and matching different routines and styles. If people have the time and energy for such in-depth work, great. But those seeking comprehensive health and fitness do not need to be confused by such an array of different practices.

This is why I promote Jiangan. It may be too simplistic to claim that it is superior to other exercises; what can be said with confidence is that it is the most convenient, simple and cost-effective method to obtain comprehensive health and fitness.

by Michael Davies on December 21, 2011  •  Permalink
Posted in Health & Fitness, Obesity & Weight Reduction, Qigong and Jiangan, Social & Community Aspects

Posted by Michael Davies on December 21, 2011

http://michaeldaviesuk.wordpress.com/2011/12/21/exercise-as-medicine/

Goodbye Catarrh, Goodbye Post-Nasal Drip!

For over forty years I suffered with severe winter catarrh. In cold damp conditions I would often be incapacitated for twenty-four hours with post nasal drip and catarrh. On other mornings it would clear late in the morning after some absolutely horrendous gagging and throwing up. When this happened in the street passers-by used to stop and wonder if I was having a heart attack.

Every doctor I saw said the same thing; that unless I wanted nasal spray containing steroids I had to suffer it. Nothing else to be done. Tai Chi and the Qigong forms I practiced daily did not improve my condition. And when I had an attack it was embarrassing teaching classes while noisily clearing post nasal drip and catarrh. Not a good advertisement for Tai Chi or Qigong as a health system!

If my suffering had continued I may have turned to Homeopathy, acupuncture or other alternative therapy. But it was the intervention of Jiangan (the Chinese Wand Exercises) that sealed the fate of my catarrh.

I began my daily Jiangan exercises a few years ago in the month of September. By that Christmas I noticed the attacks were less severe. The next winter I had only two attacks.
By the third year I was absolutely clear of catarrh and the post-nasal drip that had plagued me for decades.

I am sure that the breathing method of Jiangan is responsible, as it is the only change in my circumstances. Jiangan would certainly be highly beneficial to people suffering from a wide range of respiratory disorders. Examine the video below (of what I consider the most potent breathing exercise in the entire 17 exercises routine). This is the `Bowing’ exercise where the upper body slowly bends and turns but the bottom half of the body remains standing still. It contains the essence of both stillness and gentle movement; the arms are wide as we hold the four-foot pole at both ends. This opens the chest and as we bend we employ deep diaphragmatic breathing, vastly improving lunge capacity.

http://www.youtube-nocookie.com/embed/I2PlbNdPYjU

by Michael Davies on December 8, 2011  •  Permalink
Posted in Health & Fitness

Posted by Michael Davies on December 8, 2011

http://michaeldaviesuk.wordpress.com/2011/12/08/goodbye-catarrh-goodbye-post-nasal-drip/

You Can’t Say that!

Jiangan – The Chinese Health Wand is the physical embodiment of the Yin- Yang principle. It is a moving meditation, a manifestation of Chinese Traditional Medicine, a gentle low-impact exercise promoting deep breathing, tranquility. The astounding health benefits include:-

  • improved strength, conditioning, coordination, and flexibility
  • reduced pain and stiffness
  • better balance and lower risk of falls
  • enhanced sleep
  • greater awareness, calmness, and overall sense of well being
  • prevents or ease many ills of aging
  • improves cardiovascular and respiratory functions
  • increase muscle strength and flexibility
  • improves lower back pain
  • encourage blood circulation
  • helps combating stress and depression
  • achieves better functioning of internal organs
  • beneficial to people suffering from
    • Diabetes
    • Heart Problem
    • Kidney problems
  • reduces high blood pressure
  • improves mental attitude and power of perception
  • improves physical fitness
  • improves flexibility of joints
  • beneficial to people with Arthritis
  • improves bone density
  • beneficial to people suffer from Osteoporosis

“Stop! Wait! You can’t say that!”

“Why?”

“Because you’ve just described Tai Chi! Everyone knows that it is Tai Chi that has all these beneficial medical effects.”

I was giving an impromptu workshop on Jiangan to fellow Tai Chi instructors who had expressed interest in the art. It all began very well. They were certainly impressed with the methods and the philosophy of the art and how it fitted into Traditional Chinese Medicine and Taoist principles. Yes, a good stretching and warm-up routine for Tai Chi classes, they all agreed.

“But Jiangan is actually more than that,” I announced. ”It is an exercise system in its own right and it provides everything anyone could possibly need in terms of health and fitness. It gives you all the health benefits you can get from Tai Chi and much more besides.

It was then that the manure hit the fan:

“You can’t say that!”

“Why not?”

My fellow Tai Chi instructors put their case succinctly. They had invested many years of their lives studying Tai Chi. Most of them had studied in China and also invested a lot of money and energy to obtain the highest level tuition from the most qualified Tai Chi masters and instructors. They were therefore qualified to the highest standard of the art – but all this would be for nothing if they told potential students that the health benefits of Tai Chi could be obtained from a set of simple exercises that did not require an instructor or many classes to master. Why would anyone come to Tai Chi classes for health and fitness? Why would health authorities employ qualified Tai Chi instructors to teach patients when patients could teach themselves with minimal help from medical staff?”

They had a point. Why would anyone seeking a simple and effective daily health and fitness routine pay money to attend many classes to learn something that offers equal if not inferior health and fitness benefits when they could obtain these by a simpler and more cost-effective method?

Many Tai Chi instructor make it sound as if they are dental surgeons who have struggled through medical school to become qualified – and here am I, encouraging people to take out their own teeth!

Of course, for the complete martial side of Tai Chi, qualifications and all the years studying with masters is valuable, relevant and very important. But for the health and fitness aspects, Tai Chi is not magic. Many people have been led to believe that there is something intrinsic in the movements of Tai Chi that produces all the health benefits reported in the media. There are many who also believe that simply because Tai Chi is Chinese – and `exotic’ – that it embodies mystical qualities (because it was discovered by ancient mystics and sages). But the famous slow continuous form of Tai Chi we see practiced in parks and most Tai Chi classes was created in the 1920s.

Although, like Tai Chi, Jiangan originated in China, people, particularity Westerners, do not associate it with China because the movements do not look as `exotic’, `mysterious’ or aesthetic as those of Tai Chi.

Tai Chi is a reasonably good exercise for those in good health – but it is not a complete health and fitness workout. For example, joints are never fully extended and connective tissues are not stretched (although this aspect is promoted by many instructors as an advantage of Tai Chi I have found this aspect limits progress to achieve fitness.) Moreover. movements in Tai Chi are mostly circular and aesthetic – making learning difficult for those who just want a simple daily workout; learning Tai Chi is a long process that must be guided by an instructor. Tai Chi is certainly an excellent martial art and moving meditation but as an exercise it is not as comprehensive as Jiangan.

Going back to my extensive list of health benefits, it could be argued that these had been shown to manifest in Tai Chi by clinical trails. I have been practicing Tai Chi for over thirty years and Jiangan has improved my health and fitness markedly. Jiangan has many similar qualities to Tai Chi so it is completely logical to say that the list of health benefits is identical to those of Tai Chi – if not more extensive.

Well, that put the cat amongst the pigeons.

Will many Tai Chi instructors adopt Jiangan as a warm-up and stretching routine for their Tai Chi classes instead of the badly-designed warm ups that largely consist of random circular movements? Time will tell. It may be in their best interests to do so. Because then they could claim that the improvement in their student’s health and fitness is due to Tai Chi rather than the `warm ups’ that precede it.

by Michael Davies on November 30, 2011  •  Permalink
Posted in Health & Fitness, Qigong and Jiangan, Relationship to Other Exercise Systems, Social & Community Aspects

Posted by Michael Davies on November 30, 2011

http://michaeldaviesuk.wordpress.com/2011/11/30/you-cant-say-that/

Locking Knees

There are sound reasons for not locking knees while lifting weights or when performing most strenuous workouts. But one aspect of Jiangan that is quite unlike Chinese exercises such as Tai Chi and modern Qigong routines is its use of locking and unlocking knees in some exercises.

Tai Chi / modern Qigong routines never have the knees locked under any circumstances.In Tai Chi this is a martial imperative but in modern Qigong the reason is a philosophical one; locked joints, it is claimed, `prevent the flow of  Qi’. Unfortunately this philosophical assumption has become a dogma. More ancient types of Qigong such as Taoist Yoga and some types Indian Yoga have exercises that include locked knees and so presumably this is not a problem for `Qi’ or `Prana’ flow.

Since I have practiced Jiangan (several standing exercises require locked knees) my knee stability and strength has improved and I no longer have any pain or soreness in my left knee; something I suffered with practicing Tai Chi for thirty years. Therefore on a practical, physiological level, locking knees in these gentle  slow exercises has been very beneficial for me.

What about the philosophical aspect (the claim that locked joints `inhibit the flow Qi or Prana’ – if such a force exists)? Again, the benefit received from locking knees in the few exercises that requires it rules out this particular philosophical dogma, and so there is no logical reason to avoid locked joints as an aspect of exercise if approached by the correct method.

In Jiangan, the single most important exercise that requires locked knees is `Bowing’. Locking the knees during this slow, graceful and gentle exercise increases your stability and ensures correct posture. It would simply not work with bent knees. It also massages and exercises the muscles around the knees. Although the legs do not assist the upper body it is impossible to keep the lower part of the body totally still. It is this`Yin’ movement that causes gentle resistance and massages and stretches the whole knee area as we turn and bend.

by Michael Davies on November 24, 2011  •  Permalink
Posted in Health & Fitness, Qigong and Jiangan, Relationship to Other Exercise Systems

Posted by Michael Davies on November 24, 2011

http://michaeldaviesuk.wordpress.com/2011/11/24/743/

From Tai Chi to Jiangan

When I tell people that I, a Tai Chi instructor and a practitioner of the art for more than thirty years, no longer promote it as a form of health and fitness because I discovered something superior in this regard, I get odd looks. I think it is because of the widespread myth that Tai Chi is the `perfect’ exercise’ – a myth that has become so ingrained in society and in the media that anyone who says anything different is regarded as a lunatic.

Almost every article on Tai Chi seems to include a phrase similar to; `Tai Chi is an ancient art that is designed to… [followed by a wide range of health promoting qualities]. I have collected quite a list of these `designs’ from various newspaper and magazine articles, as well as websites;

`Tai Chi was designed to help people go through change with less damage by improving the way we handle stress.’

`Tai Chi was designed to improve health.’

`Tai Chi was designed to ensure the correct and healthy flow of Qi through the body thereby revitalizing the bodily tissues and organs.’

`Tai Chi was designed in a way to work every muscle, joint and sinew in the body, while also keeping relaxed in both body and mind.’

`Tai chi was designed to make manifest the I-Ching, or Book of Changes.’

`Tai Chi was designed to develop the optimum degree of harmony between body and mind; between the individual and the natural order of the universe.’

`Tai chi was designed to help people regain balance in their lives and feel the nature of their relationship with the world around us.’

`Ta chi is designed to blend the body, mind and spirit into one.’

`Tai Chi was designed to increase one’s longevity.’

`Tai chi was designed to re-grow the body from the inside out.’

`Tai Chi was designed to increase and clear up the flow of that healing energy to every part of the body.’

`Tai Chi is designed to emulate the internal flow of energy with a set of natural movements.’

That is a lot of designing! And this list is being added to all the time.

Okay. We should get this straight. Here are the facts. The slow, continuous flowing Tai Chi forms so familiar to us today that we see practiced in parks and in Tai Chi classes are not ancient at all. They were all devised the early 20th century; before then the Tai Chi practice forms contained full speed punches and kicks and explosive movements. That is the design aspect. The health and fitness claims are a modern  phenomena.

Tai Chi is a fascinating martial art, an excellent form of moving meditation and can serve as a mild type of exercise, of course and it has many wonderful unique qualities. Its just not the perfect exercise – certainly not for the obese or people with knee problems. Firstly there is no deliberate design for health of fitness; it is a martial art practice form containing slow-motion fighting postures. It uses a particular weight distribution that can cause problems with susceptible knees – even though this can be negated somewhat by painstaking correction of alignment by instructors over the long term. It is also true that technique can be adapted considerably for certain people – but there are simpler more cost-effective methods of attaining health and fitness with low impact gentle exercises – such as Jiangan (the `Chinese Wand Exercises’).

Tai Chi’s methodology is focused on fighting and it assumes some fitness and strength (which is why warm ups and stretching are employed by all Tai Chi teachers). It is an activity to get healthy and fit for, rather than a method of attaining fitness and health.

by Michael Davies on November 18, 2011  •  Permalink
Posted in Health & Fitness, History & Origins, Relationship to Other Exercise Systems, Techniques

Posted by Michael Davies on November 18, 2011

http://michaeldaviesuk.wordpress.com/2011/11/18/the-superior-method/

Medical Studies and Clinical Trials

There have been thousands of medical studies and clinical trials of Tai Chi and various types of Qigong but to date none on Jiangan. But I still promote this art over any other health and fitness exercise because of the remarkable health benefits it bestows.

Medical studies and clinical trials are useful if there is dispute about effectiveness of a treatment or if the effects of the treatment tend to be subtle. This is generally the case with the majority of Qigong and Tai Chi.

The incredible volume of different studies in both Tai Chi and Qigong over the decades is testimony to the subtle nature of the effects and benefits they offer. Why would there be a need to repeat studies time and time again if the effects were more tangible?

The more subtle the treatment the bigger danger there is of perceived improvements being caused by the placebo effect. This is why medical studies and clinical trials exist – to isolate real tangible physiological improvements from the placebo effect.

So we have overwhelming medical studies that some types of Qigong and Tai Chi are effective for various medical problems. But this only gives part of the picture.

I have practised Tai Chi and various types of Qigong for over 30 years. However, I now promote Jiangan exclusively for health and fitness because the health benefits and physical effects it provides are far from subtle – they are extremely tangible!

Individuals notice these improvements quite quickly. For example, the breathing method is the most therapeutic of any system I have encountered. The advantage of holding a light 4-foot pole in a wide grip as we perform various slow movements with deep diagrammatic breathing is that it opens the chest and greatly increases lung capacity, helping to clear up many chronic respiratory disorders.

Using a pole to align the body as we perform certain slow gentle movements is also beneficial for the shoulders, neck and back – and trains the body to improve posture considerably. It also gently stretches, strengthens, tones and shapes muscles and aids weight reduction almost as efficiently as gym exercises.

And of course in addition to all this, Jiangan works Qi through meridians and is a dynamic expression of Traditional Chinese Medicine. Many of the postures and movements are related to what is known as `Taoist Yoga’ and the routine basically simplifies the process of `Microcosmic orbit meditation’.

Because the exercises are based on performing movements in graduated stages they are safe even for seniors and the obese; they are also easy to learn because they mainly involve straightforward liner movement and clear points of action rather than aesthetic spiral patterns associated with Tai Chi and more well-known Qigong routines.

Therefore the intervention of instructors is usually unnecessary – certainly in the long term. This gives students and patients unparalleled `empowerment’ with this potent, safe, and cost-effective system.

by Michael Davies on November 7, 2011  •  Permalink
Posted in Health & Fitness

Posted by Michael Davies on November 7, 2011

http://michaeldaviesuk.wordpress.com/2011/11/07/medical-studies-and-clinical-trials/

Knees and Tai Chi

I recently read a statement regarding an aspect of Tai Chi practice that I have personally researched quite thoroughly; how many long-term Tai Chi practitioners and even instructors suffer from knee problems. The comment was that the “fault does not lay with Tai Chi but with the individual for not practicing correct alignment when moving through Tai Chi postures.”

I practiced Tai Chi for over thirty years so have some experience on this matter. While proper alignment and technique is certainly important and can help prevent injury occurring, it can not overcome Tai Chi’s intrinsic methodology that gives rise to problems for those with pre-existing knee problems. Tai Chi is a perfectly good exercise for those with healthy knees but it is not the perfect exercise for all and everyone! As far as knee health is concerned, it requires placing most – and at times, all – the body weight on one leg, and moreover that leg is bent at the knee. This is not a sound, safe and effective method of exercises for people with knee problems.

The knee, for example, when transferring weight in `bow posture’ (the most common step sequence) is in front of the body and if we want to step forwards with the rear leg we must first transfer all the weight to the front leg – the knee is in front of the body when the weight is transferred onto it. This puts enormous pressure on the front knee.

This is the reason I no longer practice Tai Chi as a daily health and fitness routine and have adopted Jiangan – The Chinese Health Wand. Suffering knee problems for many years, I have found Jiangan a safer and more efficient method of strengthening knees in particular – just one of the many advantages of this system.

This article is not meant to criticise Tai Chi’s methodology, merely to explain that it is not suitable for everyone. Tai Chi was not designed as a daily maintenance exercise for the average person with health issues. It was designed as a martial art and each one of the postures displays this design clearly. Tai Chi in recent decades has been heavily marketed on health aspects simply because professional instructors are aware that health issues are more prevalent with potential students than interest in martial aspects. In order to make a living, health has therefore become the focus of their selling of the art. This has lead to some overzealous (and some might say dishonest) marketing ploys to give the impression that Tai Chi was designed to improve such-and-such a medical condition or an aspect of health, or that its methods are ideal for all conditions.

If confronted with people with certain physical conditions Tai Chi instructors should not use their `Tai Chi is perfect for all medical conditions’ mantra and put the blame on the individual. They should instead think about saying; “Tai Chi may not be for you.” But this is something difficult to do when you are tying to sell classes and make a living.

A recent survey carried out by a Tai Chi website found that knee problems are prevalent with even long-term Tai Chi practitioners and instructors. If we assume, as most Tai Chi instructors apparently do, that `incorrect method’ is to blame for these instances (rather than pre-existing weaknesses) it begs the question; if experienced Tai Chi practitioners find it so difficult to prevent knee injury what chance do beginners have?

It is all very well saying that correct teaching and careful detailed analysis will allow those with knee problems to practice Tai Chi. Correcting bad alignment is lengthy and very instructor-intensive. Lots of classes. Lots of lessons. Worth it, of course, if you want to learn Tai Chi an as entire martial art system – but those with knee problems looking for a simple, effective and safe daily health and fitness exercise may want to find an alternative to Tai Chi.

What is at the heart of the matter? Essentially, Tai Chi stepping is not like natural walking. Even with my knee problem I can walk for miles and miles. I may get sore feet and I may get sore ankles but my knees will be fine. Not many people get sore knees from just walking. But Tai Chi – well, knee pain is a problem for many. If `incorrect technique and alignment’ is to solely to blame why is there seldom knee pain from normal walking – as it does not require alignment? The answer is that walking only places the entire body weight on a single leg for a very brief time so the weight is evenly distributed, and also the knee is under the body when we transfer weight to it. Alignment and technique are important but when applied to purely exercise it merely limits the negative side-effects of Tai Chi’s weight distribution and stepping method.

I believe that an exercise involving gentle moving steps must be built on the intuitive weight transfer we experience while walking naturally. In fact, it is not efficient or safe methodology to exercise the legs with moving steps – the best method is with standing postures or floor work. But exercises involving slow deliberate stepping are useful for falls prevention in the elderly for example.

To this end I have developed a moving exercise (The Rowing Fisherman Routine) for those seeking the unique qualities of Tai Chi without the single-weighted element. This is ideal for those with knee conditions as when we step, the leg we transfer weight to is always brought in under the body creating a straight line, putting much less pressure on the knee.

Update

I have carried out this experiment many times and can now divulge the results. After practicing Tai Chi for 20 minutes or more my left knee would get sore. If bad alignment caused it then it should also occur after practicing the Rowing Fisherman Exercises – since the footwork does not conform to classical Tai Chi alignment. But after more than 20 minutes practice my left knee is fine. This shows that the footwork and weight distribution in the Rowing Fisherman Exercises is better for the knees than the method in Tai Chi.

by Michael Davies on November 6, 2011  •  Permalink
Posted in Health & Fitness, Obesity & Weight Reduction, Relationship to Other Exercise Systems, Social & Community Aspects, Techniques

Posted by Michael Davies on November 6, 2011

http://michaeldaviesuk.wordpress.com/2011/11/06/knees-and-exercises/

« Older Posts