Beyond Physical Movements: Philosophy of Chinese Wand Exercises

The Chinese Wand 17 Exercises Routine is simple, easy to learn and demands no esoteric understanding or assumptions of `Qi’. We can feel the simple techniques working on the body and the effects are tangible. No particular belief system is needed to bestow health benefits. The exercises are based on practical physiological considerations rather than philosophy.

However, the art should be understood in the context of the culture from which it arose. In common with other Chinese health arts it is clear that it works within the principles of Traditional Chinese Medicine. Moreover, it can also be understood in terms of more ancient unique concepts. You can practice the art simply by focusing on the physical movements; or, if you are interested in Chinese philosophy and want to go a little deeper, continue reading about the esoteric aspects I present in my book Jiangan – the Chinese Health Wand.

Traditional Chinese Medicine

Yin and Yang
The wand exercises of China can be understood as a dynamic expression of the Yin Yang principle in many ways. In every exercise, one part of the body is still (Yin) while other parts of the body move (Yang). This is not as fanciful as it may at first appear. The result of this Yin-Yang interaction is a gentle resistance explained here. Individual exercises also correspond to triagrams of the I Ching. The exercise featured in the image below is shown by the triagram; Yang is sandwiched between two Yin lines, which represents the posture perfectly (two Yins holding a Yang in the centre). As the hands grasp the ends of the wand, one hand can be Yin and the other Yang. This is similar to the principle of the ancient Egyptian healing rods, double-prongued divining sticks and some Qigong practices.

Microcosmic Orbit meditation

The movements of some standing postures is essentially `microcosmic orbit meditation’. First we generate Qi in the Dan Tian to open energy centers along the `microcosmic orbit’ route where Qi passes. The movements coordinated with the breathing can be focused on the `Eight Extraordinary Channels’. Qi sinks down the Ren Mai (Conception) Channel to the Hui Yin point in the Perineum beneath the spine (Muladhara or root chakra in Yoga) then rises up the Du Mai (Governing) Channel in the spine to the Bai Hui point at the crown of the head (Crown chakra in yoga), then down again to the chest and belly to the genitals and Hui Yin. When this cycle is repeated with correct breathing and gentle stretching movements, it bestows multiple health benefits.

Five Elements
Each Graduated Stage of the exercises relates to one of the five Chinese elements in order of creation; earth creates metal creates water creates wood creates fire. Before earth there is Yin and after fire comes Yang.

Ancient Egyptian & Yoga Links

Pyramid Energy and Chakra/Meridian Points 
There are pyramids in China but it is not clear whether these were the influence or whether focus on the pyramid structure had its origins in ancient Egypt. A symbolic pyramid is formed by the way the Wand is held in a wide grip in relation to the body (see photo below). Energy or `Qi’ is said to be circulated and re-circulated through this pyramid – along the arms, hands and Wand – instead of being dissipated through the hands. As part of the Chinese Wand Exercises’ microcosmic orbit meditation, we may focus on the vertex (tip) of the symbolic pyramid as it makes its way t the Baihui/Huiyin points (root & crown chakras in Yoga).

Hexagram Star

A hexagram star (two triangles, one pointed up and the other down, locked in harmonious embrace) is created in many postures. The `pyramid’ can also be interpreted as a triangle and most postures embody two triangles; one in `Yin and one in `Yang’ position, making a hexagram star. In Chinese symbolism, the two triangles are represented in the famous Yin Yang symbol as the two fish intertwine with one another. But these 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. The process can increase the aesthetic and mindful nature of the art. Creating such a universally profound symbol (circulating and re-circulating `Qi’ or `Prana’ around the body continually) undoubtedly has great influence on the incredible health benefits the art bestows.

Egyptian Healing Rods

The way the Wand is held may also be traced back to the Egyptian Healing Rods where one hand represented the moon or Yin and the other hand represented the sun or Yang energy. As the wand exercises also constructs a symbolic pyramid during the exercises it can be interpreted as a profound esoteric practice.

 

 

Parallels with Sacred Geometry

Piscean Vessel
The vertex of the symbolic pyramid shape is focused on the body’s two polarities and this whole process conforms to ancient geometry; namely the Piscean Vessel, with the person’s Yang point leading to heaven and Yin point drawing up from earth. The exercises are performed by awareness of the pyramid and thus we have the triadic unity between heaven, human and earth.

Golden Ratio Principle

The most beneficial breathing was in accordance with the `Golden Ratio’ principle. Deep diaphragmatic breathing is naturally in tune with the Golden Ratio Principle. If we inhale for three seconds we exhale longer – about about five seconds or even up to eight seconds if we are especially meditative. This is the body finding its natural rhythm which is aligned to the Golden Ratio. The most effective length of Wand also corresponds to the Golden Ratio of the individual’ s arms length.

All these fascinating philosophical elements can only deepen the understanding and enjoyment of this wonderful health and fitness exercise.

The Ancient Chinese Acupuncturist with Bamboo Pole

Fascinating insights into the carrying of bamboo poles by acupuncturists in China appear in a book by author Ioannis Solos. It confirms the importance of the bamboo pole in ancient Chinese traditional health.

 We can understand how the `wand’ developed into a branch of Qigong, as first presented in Bruce Johnson’s book and also supported by documents found in China. The remnants of the ancient traditional Chinese medicine practitioner can be seen in Chinese history, and frequently manifests as the `beggar’ with bamboo pole in popular depictions. There are also real life photos – some going back to the 19th century – of Chinese carrying bamboo wands.

When the Chinese Health Qigong Association devised their tai Chi Qigong Stick Routine a few years ago it did not take long for Chinese people to start using bamboo poles. This shows the long held connection between bamboo and martial arts and health exercises in China.

A Perfect Exercise Routine? Its a Matter of Efficiency

Unless we are immortal we must be economical with our time and energy. We must prioritise. There are many health and fitness routines but when deciding on a daily exercise we must ensure that the benefits are as tangible and comprehensive as possible. We must also ensure that the exercise is efficient in time, money and energy expended.

To get most, if not all, the combined benefits of Tai Chi, Qigong or Yoga, the “17 Chinese Wand Exercises” followed by the Taiji Boating Form is all I need. It is the perfect daily health and fitness workout.

The reason I do not practice other exercises or routines is not because these have no value, but because I have limited time and energy and the additional benefits provided by these practices (on top of those I obtain from the wand exercises) would not justify the time and effort practicing them.

It is a matter of efficiency.

If health and fitness is your priority and you have little time, money or energy then the efficient approach is to practice an exercise system that is inexpensive, can be mastered quickly and expends minimum energy for comprehensive benefits (i.e physical strengthening, stretching, endurance, mindful/psychological stress reduction and `internal energy’ cultivation).

The 17 Chinese Wand Exercises followed by the Taiji Boating Form takes from 20 to 45 minutes to perform, depending on speed and repetitions. This is my daily `Golden Routine.’ The 17 Exercises serve as a long warm-up to the Boating Form, which is a pleasant way to calm down from the slightly more robust exercises preceding it.

The entire routine leaves me with an `afterglow’ sensation throughout the body which is similar to the feeling after completing a round of Tai Chi – but stronger. The muscles of my lower back and lumber region in particular `tingle’ and `glow’ – which is a wonderful feeling.

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Michael Davies is Hon President of the Tai Chi Union for Great Britain and author of `Jiangan – The Chinese Health Wand‘

Amazon UK page http://amzn.to/1yPqjZK

Singing Dragon Blog Interview http://bit.ly/1yPqogd

Google Books Preview http://bit.ly/1vCadPZ

Video Tutorials: Twisting the Snake

To assist those learning from written text (both my book and blog) I am producing brief tutorials that go over the main points of each of the exercises. Today it is the fourth exercise; Twisting the Snake.

Here is a transcript of the video:

Hello

This tutorial is about the fourth exercise, Twisting the Snake.

This is a wonderful exercise for those of you with stiff and sore joints of the arms and shoulders. It allows a full range of motion and stimulates circulation in these areas by the steady and gentle weaving motions of the wand as it circles its way completely around the upper body.

The exercise is performed slowly and smoothly with no pauses – but for the sake of this video I will pause at each stage. In the starting stage, stand erect, feet in a medium stance, holding the wand with a wide grip straight out in front of you at shoulder height.

In stage one, swing your right arm up and around towards your left, raising it so your right hand goes up and over the top of your head. Continue moving the wand around behind you, touching your neck briefly, inhaling deeply as you do this sequence. Keeping the wand moving, roll it around off your neck, continuing to bring it back to the starting stage, by now raising your left arm up and bringing your left hand up and over your head towards the right, and bringing the wand back straight out in front of you, in the starting stage, while exhaling fully.

Repeat the process, leading with the left hand, inhaling as you bring the wand around to the right side of your head, then exhaling as you bring the wand around to your left side, using the right hand to place the wand back to the starting stage.

In stage two, roll the wand around your shoulders.

In stage three, bring the wand down to briefly touch the upper shoulder blades.

In stage four, bring the wand down, close to the body, to briefly touch the middle back.

In stage five, bring the wand down, close to the body, to lightly touch the lower back area.

In the final stage bring the wand down, close to the body, as far as it will go, with the arms straight. Pause briefly to stretch the arms down.

Repeat this final stage, eliminating the other stages, as many times as you feel able.

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Michael Davies is Hon President of the Tai Chi Union for Great Britain and author of `Jiangan – The Chinese Health Wand‘

Amazon UK page http://amzn.to/1yPqjZK

Singing Dragon Blog Interview http://bit.ly/1yPqogd

Google Books Preview http://bit.ly/1vCadPZ

Video Tutorials: Peeling the Octopus

To assist those learning from written text (both my book and blog) I am producing brief tutorials that go over the main points of each of the exercises. Today it is the third exercise; Peeling the Octopus.

Here is a transcript of the video:

Hello

This tutorial is about the third exercise, Peeling the Octopus.

This exercise is excellent for those with arthritis in the arms, neck, shoulders or upper body – and for those with stiffness or soreness in any of these joints.

It is one of the finest exercises for improving the posture.

The exercise is performed slowly and smoothly with no pauses – but for the sake of this video I will pause at each stage.

In the starting position, stand erect, legs straight, knees only very slightly bent, feet in medium wide stance.

Hold the wand overhead in a wide grip, positioned in a straight line up from the back of your neck.

Before you get to this position, you may want to begin with the wand against your chest and gradually work your way up to this position, exhaling when you raise the wand and inhaling when you lower the wand, until the wand is in the starting position.

In stage one, bring the wand down just above the back of your head, inhaling deeply. Then raise the wand back to the starting stage, exhaling fully. Stretch your arms to the fullest extent, straightening your arms, with no bend in your elbows whatsoever. Every time you return to this starting stage raise the wand as high as you can.

In stage two, bring the wand down to touch the back of your neck, inhaling deeply. Then raise the wand back to the starting stage, exhaling fully.

In stage three, bring the wand down to touch the back of your shoulders.

In stage four, bring the wand down to touch your shoulder blades. You must release your grip a little on the wand.

In stage five, bring the wand down to your lower back, now holding the wand by thumb and forefingers.

In the final stage, bring the wand down to touch the upper middle part of your buttocks. Again hold the wand by thumb and forefingers. Straighten your arms and really stretch down as far as you can.

Then go from the final stage to the beginning stage and final stage again – eliminating the stages between. Do as many repetitions as you can.   Only move your arms. Keep the rest of the body still. Make sure you keep the wand close to your body. Keep the wand in a straight line with the back of the shoulders and do not move it forwards over the head. The feeling should be of being pulled upwards as you reach into the clouds and pushing the wand into the centre of the earth.

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Michael Davies is Hon President of the Tai Chi Union for Great Britain and author of `Jiangan – The Chinese Health Wand‘

Amazon UK page http://amzn.to/1yPqjZK

Singing Dragon Blog Interview http://bit.ly/1yPqogd

Google Books Preview http://bit.ly/1vCadPZ

Another Method to Check Correct Wand Length

The photos below of myself and Bruce Johnson show a particular stage of the Twisting Snake posture. Our right arms are straight and extended downwards, left arms bent, holding the left end of the wand above our heads. If the wand is too long the left hand would be straight and stretch too high in this position, if too short the hand would be too close to the head; or  the right arm would have be bent (remembering that the wand must be held at the ends). So the movements would be more awkward and not as beneficial if performed with longer or shorter wands. There is some leeway – the photos are not exect – but the photos show the general position of the arms.  

 

Video Tutorials: Sunrise and Sunset

To assist those learning from written text (both my book and blog) I am producing brief tutorials that go over the main points of each of the exercises. Today it is the second exercise; Sunrise & Sunset.

Here is a transcript of the video:

Hello

This tutorial is about the second exercise, Sunrise and Sunset.

This exercise is the second warm up (after Stretching the Crane) – and is considered to be close to the perfect exercise. It warms up and engages most muscles of the body.

The exercise is performed slowly and smoothly with no pauses – but for the sake of this video I will pause at each stage.

We start at the beginning posture with the feet in a wide stance, the wand held overhead in a straight line from your nose.

Rise up on your toes, raising the wand as high as you can and inhale deeply.

In stage one you come down from your toes as you exhale fully, resting the wand in front of your neck.

Then rise up on your toes again, raising the wand as high as you can while inhaling deeply.

In stage two you come down from your toes as you exhale fully, bringing the wand down close to your body to come to rest in front of your chest. Bend your knees slightly.

Then rise up on your toes again, raising the wand as high as you can while inhaling deeply.

In stage three the wand reaches the navel area as you reach a half-seated position.

Bend the knees a little more but keep the back straight.

In stage four the wand reaches the lower hip area. You are return to the half-seated position. Bend the knees a little more but keep the back straight.

In stage five the wand reaches the top of your thighs, in the half-seated position.

Bend the knees but keep the back straight.

In the final stage, the wand reaches a few inches below the top of your thighs. You are in a half-seated position with knees bent but the back is straight.

Now repeat the movements, missing out the stages, going from the beginning to final stage, repeating as many times as you feel comfortable.

There are no set repetitions.

Keep the wand close to the body.

The most important thing to remember about this exercise is that we must never bend forwards or slouch. Stand straight and erect at all times.

If you find it difficult to know if you are standing straight, try to arch your back very slightly backwards.

Imagine yourself balancing a glass of water on your head.

Picture yourself standing against a wall, your buttocks and head touching the wall and maintaining contact as they slide up and down the wall.

If you are incapable of performing the stages as shown in this video, only do the stages that meet your capabilities.

This exercise is the most comprehensive of the whole routine.

The wand and the body are both kept in constant flowing motion, which causes energy to flow from the base of the spine to the top of the head. Energy keeps flowing up and down as you raise and lower the wand.

Inhale deeply as you rise onto your toes, exhale fully as you come down from your toes.

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James Coburn and the Chinese Wand

Bruce Johnson mentioned that he worked as a fitness instructor for Paramount Studios during the sixties and taught the wand exercises to many famous stars, including James Coburn, who became a dedicated wand practitioner. Here is a newspaper article mentioning Coburn practicing the wand exercises, taken from the New Straits Times, Jan 23, 1976. (Click on image to enlarge).

There are other articles about Coburn practicing the Chinese Wand, notably the Chicago Tribune dated Aug 26, 1978, which I have – but can not reproduce because I do not have the copyright. I believe that there are also at least two photos of Cuburn practicing the wand but they are again copyrighted and difficult to get hold of.

Wand Exercising in the Three Gorges, China

I came across this photo of a group of Chinese people exercising with wands in Three Gorges area on the Yangtze River in China.  The wands are colourfully decorated and look about four foot long. (Click on images to enlarge).

 

 

Video Tutorials – Stretching the Crane

To assist those learning from written text (both my book and blog) I am producing brief tutorials that go over the main points of each of the exercises. I start with the first exercise; Stretching the Crane.

Here is a transcript of the video:

This tutorial is about the first exercise, Stretching the Crane. It is the only one out of the 17 exercises not to use the wand. This posture has two parts.

Part one. Stand with feet wide apart. Inhale. Raise up onto your toes. Stretch your arms up and out to your sides. Tilt your head back. Arch your back slightly. Stretch your arms back behind your body as far as you can.Part two Exhale. Roll down off your toes to a flat-footed position. Bring your arms in front of you, palms together. Bend over and swing your hands down between your legs. Do not bend too far.

Your knees should be only slightly bent, so that your hands do not do sink beyond your knees. maintain a smooth and comfortable rhythm and do not go not too fast. Repeat about nine or ten times.That is the basic method. Now if you have trouble standing on your toes, transfer your weight to the front of your feet, then gradually try to stand on your in toes in subsequent practices. If you are a little stiff you may also employ a gradual approach to this exercise, beginning with small movements than gradually stretching and bending further each time.

This wonderful warm-up exercise stimulates the muscles and gets the circulation going throughout the body. This exercise imitates the stretching of the wings of a giant bird about to fly. The outward and backward stretch generates heavenly Qi and the bending in prayer position activates Qi energy within the body. Stretching the crane flushes the blood throughout the body.

You may find it difficult to maintain balance at first, but patience and perseverance will be rewarded, as this is one of the most effective stimulating the energy, blood circulation and loosening the body.

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Michael Davies is Hon President of the Tai Chi Union for Great Britain and author of `Jiangan – The Chinese Health Wand‘

Amazon UK page http://amzn.to/1yPqjZK

Singing Dragon Blog Interview http://bit.ly/1yPqogd

Google Books Preview http://bit.ly/1vCadPZ