Body-alignment-chi-development-Prague-San Diego

Body-alignment-chi-development-Prague-San-Diego

Exercise with proper body alignment is included in one of the 8 fundamental pillars of healing in the Traditional Taoist Chinese Medicine model. Chi Kung, Nei Kung, Tai Chi Chuan and cultivation of energy in sensual/sexual practices were created to tune the body in order to maximize the flow of Chi. Why? Because, when health is vital, our lives are filled with the necessary tool to accomplish our life purpose-Evolution of  Our Soul. 

We came into existence not to be happy, but to grow. Feeling happy is a resulting benefit of soul growth. Also, incorporating(embodying) the Yin/Yang practice into our growth provides the awareness that happiness can only exist in the presence of and/or in the experience of sadness.

Ancient Chinese philosophy and practice, never used the expressions, Yin and Yang,….. Yin or Yang. before the regulated testable licensing of acupuncturists (now known as Traditional? Chinese Medicine) and the creation of nutritional systems like Macrobiotics arose.
Ancient Chinese Medicine connects these two words. For example,  the sentence, “Do you understand Yin and Yang” was never asked.  The more essential sentence would be, do you understand Yin/Yang?  Yin/Yang always arise together. Night/darkness (yin) in the Northern Hemisphere emerges together with day/brightness(yang) in the Southern hemisphere. Sleep(yin) is an outer body passive expression that is integrally connected with the body’s vast internal regeneration activities(yang).
Is it Yin or Yang? became and continues to be a popularly misguided question.  For example- Contrary to most accepted beliefs, a woman is both Yin/Yang. Man is both Yin/Yang.  However, If asked on an acupuncture test, a student, to be correct, answers, Women are Yin and Men are Yang. While this may be correct according to the context of Traditional Chinese Medicine testing boards, this answer is a gross oversimplification.

The unique distribution of the 2 connected forces -Yin/Yang is different in every single phenomenon. A mouse has a different Yin/Yang configuration than an elephant. Woman and Man? Female /Male? Neither is Yin or Yang. They are both Yin/Yang and each woman or man has their own Yin/Yang nature that is constantly changing.

 

The Chinese Character for HUMAN shows 2 legs on the bottom extending to the earth ( a  yin structure when compared to heaven) below, 2 arms reaching outward alongside the heart, and the neck and head closest to heaven ( a yang structure when compared to the earth).   A human, male or female has both Yin/Yang. The legs extending past the borders of the circle and a space keeping the circle open suggests the openness of the human’s ability to move,  always change and merge with the infinite.

Alaska has a different Yin/Yang expression than NYC or  Fiji. These very different climatic zones and geographical locations are all Yin/Yang balanced.
From a health perspective, what causes challenges, is when extremes of Yin/Yang co-exist together. For example, the flu with fever (yang) and chills (yin) must be moderated in order to prevent degeneration or death of the body-mind of a particular person.
A person showing quiet,  polite, and passive(yin) characteristics has an equally assertive(yang) side within-hence the expression, “it’s the quiet ones you have to watch.”  A person’s aggressive hot and hard-headed attitude(yang) is an exterior that emerges with a vulnerable, fear full interior. Anger is always rooted in fear.

The extremes of Yin/Yang ranging from more extreme to more moderate

Georges Ohsawa, a highly revered Macrobiotic teacher created the expression-

The Bigger the Front(obviously perceptible)-the Bigger the Back(equivocally obscure).
The Greater the Yin, The Greater the Yang, The smaller the Yin, the smaller the Yang.

Yin /Yang are always connected and emerge together. There are no Yin people and no Yang people. There are no Yin diseases and Yang diseases. There are no Yin foods and Yang foods.  Cause and effect arise /emerge together. What’s first, chicken or the egg? The hen has eggs, the rooster has sperm. Who caused the chick? or, did the spirit of the chick draw these parents together. Or, did Yin/Yang merge to bring the whole family together?

Which triangle came first to make the six-sided star?

Does a virus kill some people while simultaneously enhancing the health resiliency of others, or do cause and effect emerge together….differently in different people? Perfect balance.

According to Taoism, Yin/Yang emerge together. Each phenomenon has a unique expression of both forces. A carrot has a downward moving root with an upward rising stem and leaf. A cow that is never eaten as a whole food has an obvious heavy downward energy compared to an upward rising celery stalk, and both are capable of creating future upward rising or downward focused activity depending on how they are digested and balanced by the person who eats them.

Also, because each person always chooses other foods to balance a wide array of their energetic influences, a Yin/Yang balance will always be struck. The more important question is:

Are the extremes of the Yin/Yang balance that one is choosing, helpful, or hindering one’s health, vitality, and the evolution of her/his soul?

SPELL STRESSED BACKWARDS =

Which is first, Stressed or Desserts? Contraction or Expansion? Consider, that they emerge together. CONTRACTION/EXPANSION

Eating whole foods (the whole carrot or celery -root stalk and leaves) provides for many a more moderately balanced expression of  Yin/Yang nutrition than eating only a section of any food source. Using the whole cow in some way to achieve a more moderate balance was a native practice.
And, to say that, a cow is more Yin or Yang than another life form is a  huge oversimplification and misrepresentation of the unified truth that Yin/Yang always arise together.

On the other hand, to say the meat of a cow can create tightness (contraction)  or heat (expansion) in someone who eats it is more useful and UNDERSTANDABLE than to say someone is more yang than another because he/she eats steak. – Especially to the layperson who is new to the abstract workings of Yin/Yang that even so-called experts have challenges with. Contraction or heat are qualities that almost anyone can relate to. Yang? or Yin? could mean so many different things to so many different people.

I have witnessed so many practitioners argue about whose version of Yin/Yang is correct. Each perspective can all be rational lies ed as right or wrong depending on the context in which they are discussed/applied. Few people understand Yin/Yang. Many speak of Yin or Yang.

Spaces in the Yang/Yin; Supreme Ultimate symbol pictured above and remembering the symbols constantly turning nature, provide a more “open” and colorful understanding of  Yin/Yang in contrast to a Black or White, Yin or Yang World.

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Qualities of  Yin/Yang are more easily sensed and understood when comparing phenomena to the 5 seasons/movements/elements that have their own unique expressions of Yin/Yang. All seasons display very unique balanced expressions of Yin/Yang- temperatures, textures, emotions, etc.

While Summer and Winter convey very different feelings, to say winter is more Yin than summer is another gross oversimplification. Yin/Yang is always present in every person, tree, rock, season, and grain of sand. The earth ( a Yin solid structure compared to heaven) below our feet is solid while the electro and geomagnetic forces that emanate from its rotation move in an upward expanding (Yin  Meridian) Direction towards heaven (a Yang spacious highly active structure compared to earth)  whose energy Meridians move in a downward (Yang) direction.
In Chinese medicine, energy meridians located on the inside of the body move up and are called Yin meridians. In a different  Chinese medicine context, heat rising to the head is termed a Yang (hot and active) excess.
Alcohol is warming and catalyzes activity(Yang). The next morning the effect of alcohol is a hangover characterized by sluggishness and coldness (yin). Is alcohol Yin or Yang?
The contexts of conflicting answers go on and when separating Yin and Yang until we realize that alcohol like any phenomenon is/has both Yin/Yang qualities and effects.

If deciding to use Yin  or Yang:

1) Compare to something else=RELATIVITY

2) State what CONTEXT you are describing…Density, Meridian direction, Temperature, Activity level,  Structure, Effect etc.
For example, a person experiencing a “common cold”, may have a Yang/hot temperature, in the upper body(forehead), and a cold  /Yin feeling in the lower back. Mucous is traveling up  ( a yin meridian direction)  through her nose towards Yang/heaven(structure) and her body feels heavy and fatigued) so she must lie down( a Yang Meridian direction with low overall energy activity level(Yin).

TOO COMPLEX-It is easier to simply use words that people understand like cold, hot, up, down, expanding, contracting, instead of asserting the varying multiple confusing relative contexts of Yin/Yang which always emerge together.

In relationships, we often hear the question, “who broke up with who?”

From a Yin/Yang perspective, changes in relationships emerge together.

People stay in relationships as long as they both continue to 1) identify mutual life issues and 2) grow through their interactions together.  One person may seem like the initiator? BOTH contributed. One person represents the more obvious front. The other represents the equivocally obscure back.
There are no victims or perpetrators. Cruelty & kindness are perfectly matched extreme complementary opposites that arise together to create extreme growth and change. Extreme scenarios occur to benefit the people of the world they happen for. Great suffering is a gestation for great compassion and they emerge together. Yin/Yang is free of any Good or Bad judgments.

The war today is simultaneously developing in the womb of peace born tomorrow and… Time is an illusion for most. Quantum physics has proven that time goes forward or back. It is only in the eye of the observer who determines good or bad, right or wrong as a function of time. Vital health and the people who embody it sense the duality, merge with the complementary opposites, and are quick to feel the gratitude of all extremes.

The following discussion and demonstration of Chi body alignment exercises will reveal important alignment practices that mediate the most advantageous flow of Yin/Yang without experiencing extreme compromising effects within the body.  This balanced efficient energy flow generated through ideal body enhancing/strengthening alignments ultimately creates more Chi/Energy and life longevity, None of the exercises or postures are more Yin or Yang. All of them have a unique  Yin/Yang balance that will create different effects on those of you who practice them.

Health from the Taoist perspective meant equipping the body-mind-spirit with tools to adapt to the adverse influences of life. These ever-changing life circumstances were always described by the complementary and inseparable opposite polarities named Yin / Yang. From this perspective, like two sides of a coin, one is best served by taking into account the polarities in any situation.

Some breathing methods are cooling, some warming. A seemingly fast exercise might be misclassified as Yang but,  the overall effect of that exercise may create exhaustion(Yin). Slow-moving exercises like Tai Chi  Chuan may seem Yin(slow) while their overall effect is to create deeply rooted stamina and smoothness that lead to great speed (yang) in a martial arts application.
Each person is best served when he/she finds the unique balance of any lifestyle activity that creates a harmony suited to his/her evolution of Body Mind Spirit.
All exercises circulate Chi. Some tighten the body, others make our physical structure more flexible. The exercises I will be presenting do both without initiating any painful after-effects.
The exception may be a few areas of comfortable pain like in the quadriceps or abdominal muscles that are getting stronger. If pain is ever felt in the knees or lower back, then the exercises are being done without proper alignment.

An important practice in our continual healthy evolution is to challenge ourselves. Laziness is a  doorway to degeneration… and being too hard on ourselves to improve is equally detrimental (deter mental). BALANCE is the KEY

BE the architect of your body-
the temple that houses your soul
BE the Tree of Life-
both flexible and persevering
that weathers the contrasts inherent to all seasons
BE a finely tuned instrument –
echoing your unique vibrant melody
through all ages

Conditioning the body to conduct the Chi necessary to power our journey takes discipline. In today’s fast-paced world, exercise often takes a backseat to other seemingly more important(?) activities. While altering our priorities is very important, there are some fundamental body positioning practices that when adhered to, can turn many daily activities like Standing, Walking, Sitting, Climbing Stairs, Gardening, Sweeping the floor and even going to the toilet into a very efficient daily workout that will enhance health and quality of life.

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 Standing & Walking
Standing in a way that is relaxed and maintains the alignment of the body where Chi flow is maximized is an essential first step to optimizing health

A ) Suspend Head- refers to a simple standing posture that assures the optimal circulation of Chi while minimizing any wear that comes from bearing the weight of the body.

Seymour helping student to suspend head

Position the head as if being pulled up by a string from the highest point on the head. The chin is tucked slightly downward.

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This suspended head position lengthens the neck and creates space between the cervical vertebrae. Eyes are directed slightly downward past the bridge of the nose at about a 45-degree angle.
The tongue is resting on the roof of the mouth. The mouth is closed.
Shoulders are relaxed loosely hanging-this posture is similar to picking up a shirt from the collar. Everything below the neck drops in a relaxed fashion. Legs are straight without locking the knees. Knees are angled outward slightly to put the bodyweight slightly towards the outside of the foot. This slight knee out position keeps the weight supported by the most stable part of the foot-the outside. (In contrast to putting weight on the arches of the foot). The head goes up towards heaven and the feet go down to the earth allowing us to maintain a suspended between Heaven and Earth feeling- light and solidly connected to the Heavens above and the Earth below. When this position is done correctly, one will fee and grounded and light at the same time and the breath will more easily stimulate the diaphragm making the belly rise and fall on the inhale and exhale respectively.

Above, is an example of a man standing with an overly arched lower back which that compromises the Lower Back, Kidneys and Intestines. The toes out also risks misalignment of the knees which will be discussed later.

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Walking: When walking it is important to keep the standing posture as mentioned above. Take small steps leading with the Tan Tien 1-2 inches below the navel. Providing the head is suspended moving from the lower abdomen as if someone is pushing you or pulling you forward will make walking completely effortless. Your feet will follow instead of leading you.

Click picture for Youtube demo

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Sitting

When sitting all the above principles are adhered to. There is one important difference. When sitting there is no arch or curve in the lower back/ Lumbar vertebrae area.  When standing is natural to have a slight curve in the lower back. This curve naturally puts some strain on the lower back and that is why we are drawn to sit or lie down after long periods of standing.

Note the slight arch in the Lower back. This will compromise Lower Back, Kidneys and also Large Intestine

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A natural sitting position also occurs any time we bend our legs to crouch. Whenever we bend our knees it is essential to assume the “Tucked in”  position of the pelvis.

This is a very natural posture assumed by all children and animals that for some reason has been commonly forgotten especially in weightlifting.

When the lower back is arched (pelvis NOT tucked under) when bending the knees, this harms the organs and tissues of the lumbar area. Tightening the buttocks or abdomen muscles will help to alleviate the strain for some for a while. Eventually, only harm will come to the body in this position.

Yoga also has many arched back positions that ultimately compromise the lower back and all the internal organs that are fed by the nerves located in the area of the lumbar vertebrae

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These “seemingly” healthy positions oppose the natural tendency of the body to protect the lower back instead of harm it. As an occasional stretch, these postures may be okay for some. Over an extended time without balancing them with tucked in pelvic positions creates more harm than benefit.

The naturally efficient tucked in pelvis position is common in skiers, snowboarders, skaters and almost any proficient athlete who bends their knees. These sports help Kidney Chi and support lower back health.

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speed skating sport with athletes in CHI enhanced tucked pelvis position

Similar to the sports above, Chi Kung exercise below called the “Frog”,  strengthens the lower back by tucking the pelvis and putting weight on the legs.

Frog assists lower back Kidney “jing ch”i

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FROG: Balances and enhance the “Jing” essence energy stored below the navel in the “kidney”/Tan Tien” energy Center. The “Jing” Essence is the foundation for all body structures and change. Eventually, the Jing will build and overflow to any part of the body that requires healing. and/or regeneration.

Keeping the knees out aligned over the 2nd and 3rd toes, feeling the weight slightly towards the outside of the feet, heels flat on the ground, bend your upper torso from below the navel with the pelvis tucked to take the arch out of the lower back.
Keep your hands off or slightly touching the ground. If you feel knee pain, stop. Realign your knee position so the outside of the foot carries the weight, tuck your pelvis or bend the knees less maintaining the posture at a higher level until the tendons that keep the knees in alignment have strengthened. Bend the knees at a maximum of 90 degrees to assure the weight of the body is felt in the thighs. One minute of the frog is probably the healthiest way to use a minute of your time. Eventually, you can work up to 2-5 minutes. Take your time. One minute is great.

I recommend doing the frog for one minute daily. No time to exercise? Everybody has a minute. Many of my colleagues and clients do the frog before they sit on the toilet. If you go to the toilet daily, you have the perfect opportunity to exercise for one minute. It will get everything moving efficiently, cultivate and circulate a lot of Chi. This weight-bearing exercise strengthens bones and builds and circulates “Jing essence Chi”. Done daily it will benefit and most of the time completely relieve any lower back malady. especially when done with some of the following exercises.

Yoga “Child” position below helps the lower back chi, especially after Yoga, arched back positions.

Child pose helps lower back Chi

The bending sitting posture above helps the lower back chi. More benefit will come when connecting the posture to the legs as described in the frog above.

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NOTE: In the tucked pelvis positions, we lean forward from below the navel NOT from the solar plexus. Bending forward from the solar plexus creates what is called thoracic vertebrae kyphosis. This posture puts pressure on the organs under the solar plexus. Liver, Gallbladder on the right, Pancreas through the mid to left side as well as the spleen on the left side. The kidneys and adrenal glands on both right and left sides are also compressed in this position.

Slouched solar plexus compromises chi of adrenals, kidney, liver pancreas and spleen

This bent solar plexus position compromises the functions of the Liver, Gallbladder, Pancreas, Stomach,  Spleen, Kidneys and Adrenal glands all located under the rib cage. 

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Riding the Wild Hore Chi/Nei Kung for Lower Back, Knees, Hip/Ankle alignment

In the above posture called Riding the Wild Horse, the torso is bent forward from below the navel and the chest is rounded without bending from the solar plexus. Knees out get the weight on the outside of the feet. The pelvis is tilted/tucked under the spine and the head is suspended to make sure there is no bending at the solar plexus.  Note: When leaning forward the shoulders are in a close line to the knees. This keeps the heels flat supporting the lower back & the weight of the upper body being felt in the thighs and on the ground.

Here is a related exercise you can do at the office. This tucked pelvis squat is a variation of the Nei Kung (Internal Training) exercise “Ride the Wild Horse “where we squat as far as we can to the floor while maintaining the alignment principles: Suspend Head, Tuck Pelvis, Knees out, toes in and weight slightly on the outside of the feet with heels flat on the ground (to avoid weight on the knee).

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Moving up and down like this is also the correct way to lift-with our legs (not our backs or arms).

From lifting to gardening, squatting correctly is another everyday exercise that when done correctly will enhance our health.

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Knee Position: When the knee is extended over the toes or towards the inside of the foot, eventual knee pain will occur.

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Twisting

Sitting photos courtesy of skimble.com. Make sure there is a space between your back and the back of the chair and that there is no arch in your lumbar area. i.e  The back, from your sacrum to mid-back is completely flat.  Twisting the UPPER torso both ways while keeping the hips stationary exercises/twists the lumbar vertebrae enhancing circulation and creating strength and flexibility in this very important lower back body area.

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For greater Chi development and circulation, the twist can be done in a standing tucked Pelvis posture called Horse stance:

Leaning forward from below the navel (never bend forward from solar plexus) allows the breath to move more easily through the diagram to expand the belly on the inhale and collapse on the exhale. Keep the chest slightly rounded to maintain a solid wall like back

Horse stance -Chi / Nei Kung

Chi Twisting

with twisting the Upper torso- hips are stable facing forward.

Chi Twisting left

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with Seymour

Another great exercise is the  Bent leg squat below.

Gall Bladder Meridian Chi

Chi enhancement when sitting

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The bent leg squat stretches the Gallbladder meridian(I.T.band, piriformis muscle) through the side of the leg and through the gluteus muscles freeing energy and blood flow to circulate to the lower back. (Also helpful for sciatica). Make sure the pelvis is tucked. Below the woman has an arched back.
This posture can also be done  while leaning forward on the edge of a chair

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Balance: Balance is important for general physical health, coordination of brain hemispheres and healthy cerebral regeneration and development. The following exercise- “Golden Rooster stands on one leg ” will also develop Jing and Chi development. Doing this exercise correctly will also prepare you for climbing stairs -one of the best exercises for stamina, life longevity and balancing Spleen(earth) and Kidney (Water) energies

Golden Rooster – Tai Chi

I like to combine this posture with the bent leg position.

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Chi Development walking stairs

Climbing stairs
Yes, climbing stairs when done correctly is one of the greatest exercises for stamina, respiratory cardiovascular and overall health. When the knees are aligned over the 2nd and 3 rd toes, weight is slight to the outside of the feet, pelvis tucked with the arch in the lumbar vertebrae flattened so it is in a straight line with the middle and upper back, the body will become very strong.   I suggest building up to take two or three stairs at one time. Done daily, years of quality living will be added to your life.

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Breathing while climbing is best done and safest when we climb stairs without running out of breath. Go slowly to build stamina to get to this point. Remember the article on breathing- long, deep, smooth and small. The traditional Chinese approach to building stamina is to instead of increasing the heart rate, is to keep the heart calm even when exerting great force and strength with the body.

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While a daily exercise routine is highly important to improving our health, as pointed out above there are many daily activities that can keep us in shape. By being fit,  the ups and downs of life are far easier to balance because our “Chi” is constantly flowing. “Life is like riding a bicycle-to stay balanced we have to keep on moving”- Albert Einstein
Health is the ultimate Wealth.

Review- AT LEAST, combine deep diaphragm breathing (long, deep, small & smooth) with alignment principles to Stand, Sit Walk, Climb stairs( instead the elevator or escalator ) and yes, do the frog when you go to the toilet. Certainly take up a daily balanced exercise program. Your inner being knows how important this is. Honor your self -You are worth it.

Master, I am puzzled by my value as a man and especially as a person who will one day inspire others on their path to health and happiness?
Others tell me how great my Kung Fu is yet I remain critical and unworthy
Disciple, what is it you most value in Life?
I value Honesty, Discipline and the ability to stay calm amidst the ever-changing tides of unrest in the world. I also value Kindness.
Listen within and answer…Are you always honest? Do you always practice Discipline? Are you always Calm?
 The space, the gap …the chasm between what you value and how you perceive and judge yourself are the source of your unworthiness
The frustration, confusion or sadness you feel on the path to personal authenticity is the exact fuel necessary for you follow your personal path more closely
In climbing the steep mountain of the self,
 be Patient, Persevere and Persist one step at a time
And Remember:
The KINDNESS you value so much comes by extending it to yourself first.

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Health is the bridge that connects the shores of our continually evolving journey of consciousness development. Each person’s evolutionary motion is like a stone dropped into, the waters, rippling influence to others and ultimately the shared evolution of all life everywhere.

When a fear is strong it lives within and like any being, it seeks to survive
Shall the fear grow and weaken the light within or remain as a source of stagnation?
How can we comfortably nourish our soul that lives between the shadow and the light?
Embrace the shadow through feeling and circulating the Chi of our feelings
Inquire and make decisions of integrity
and most importantly forge the Chi through Long, Deep, Small, and  Smooth breaths,

deep sleep, appropriate exercise, and  balanced food
Roots grow by adapting to every relationship they encounter-
sun, darkness, air, water earth, and rocks, cold, hot, dry or moist-
deeper and deeper nourishing great strength in the growing tree
Be the vessel that receives and expresses the infinite energy of the universe.
How?
A swimmer surrounded by the ocean breathes and maintains her self

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