Green Belt
Reuben was presented with his green belt a couple of Saturdays ago 9th Dec. He has worked hard for it. Well Done Reuben.
Benjamin Zephaniah
Have a listen to this about his view on Tai Chi and why he does it.
https://www.youtube.com/watch?v=zTMtSgEb2pc
Would have be good if he joined Wutan and he wouldn’t have had to go to China to learn it
News from Josh
Hello friends of Wutan,
It feels like a while since I last saw you all but I've been incredibly busy finishing my Chinese Medicine course where I am officially a First class acupuncturist 🎉
I'm treating at Meadowside Osteopathy, in Farnham, on Mondays and Wednesdays so if anyone wants to book in for a session, you would be more than welcome and you can recieve a 15% discount off your sessions!
Acupuncture is an incredible form of complementary medicine which is included in one of the 5 branches of Chinese Medicine, along with Qi Gong and Tai Chi, which can help with a huge number of conditions. I've treated people for muscular issues, autoimmune conditions, sleep, digestive concerns, headaches, mental health, women's health, and much much more. The possibilities for treatment are endless as we are more focused on your unique concerns rather than a typical "western" condition.
If you would like to book a session you can do so on my website (available here) or please feel free to contact me (07778599033) with any questions you may have.
Hopefully I'll see you soon!
Warmest regards,
Josh
--
Just Life's Balance
Josh Barrow, Acupuncturist at Meadowside Osteopathy (Farnham)
01252 268 802 | josh@justlifesbalance.com
Long Yang Tai Chi Form - 108 postures
After learning the ‘Yang’ short from (link), in both right and left directions, Wutan students may progress to the ‘Long Yang’ form. Perhaps you will see it called the ‘Yang traditional form’, or the ‘Old Yang form’. We describe it as having 108 postures and this matches content you will find on-line.
Sweep lotus kick
After learning the ‘Yang’ short from (link), in both right and left directions, Wutan students may progress to the ‘Long Yang’ form. Perhaps you will see it called the ‘Yang traditional form’, or the ‘Old Yang form’. We describe it as having 108 postures and this matches content you will find on-line.
The closest I can find on Wikipedia is this so called ‘103 posture’ version (link). I think it’s very like ours, but a little easier, as all repeated moves are all done in threes, not five, then four then three.
You can find many versions on YouTube. When performed well you can see the underlying similarities of softness, grace, strength and control.
But you will also see differences to how we practice the form, and also between the many genuine skilled students, practitioners and masters of the Yang Long Form themselves. In the example videos shared below you will see one version with a double lotus sweep kick. You will often also see separating kicks being done high and kicking the hand, sometimes with a shout or exclamation.
Each video shown is conducted with almost all the moves done at a very slow ‘breath speed’ and they all have a duration, longer than 22 mins.
Lastly, you might also enjoy reading this comparison between short and long form (link).
Taiji Yang traditional 108 form - unknown practitioner
Yang Family Tai Chi Chuan Traditional Form - Grandmaster Yang Jun, 5th generation lineage holder
Classic demonstration of the 108 "Old Yang" taijiquan - Dr. Yang Jwing-Ming
The Tai Chi Classics
I am a keen podcast listener, and one that I look forward to is The Tai Chi Notebook by martial artist Graham Barlow. His interests cover Tai Chi, Xing Yi, Brazilian Jiu Jitsu and the study of the martial arts. He often interviews fellow practitioners, but on his most recent podcast he was alone and talking about the ‘Tai Chi Classics’. I played this over and over on repeat, and I am sure I will do so again. Listen below or find the podcast in your favourite podcast player.
I am a keen podcast listener, and one that I look forward to is The Tai Chi Notebook by martial artist Graham Barlow. His interests cover Tai Chi, Xing Yi, Brazilian Jiu Jitsu and the study of the martial arts. He often interviews fellow practitioners, but on his most recent podcast he was alone and talking about the ‘Tai Chi Classics’. I played this over and over on repeat, and I am sure I will do so again. Listen below or find the podcast in your favourite podcast player.
Graham shares that there are number of classics, by various authors, and...
The first is called simply, The Tai Chi Classic and is traditionally attributed to the immortal Taoist Chang San-feng (although probably written by one of the Wu brothers, or it’s simply a collection of older sayings). This is probably the most important work and contains many of the most quoted sections.
See also this link on Wikipedia - https://en.wikipedia.org/wiki/T'ai_chi_classics.
Graham goes on to cite the following translation…
In motion, the whole body should be light and agile,
with all parts linked as if threaded together.The chi should be activated,
The mind should be internally gathered.The postures should be rounded and without defect,
without deviations from the proper alignment;
in motion, your form should be continuous, without stops and starts.The jin should be
rooted in the feet,
generated from the legs,
controlled by the waist, and
expressed through the fingers.The feet, legs, and waist should act together
as an integrated whole,
so that while advancing or withdrawing
one can take the opportunity for favorable timing
and good position.
If correct timing and position are not achieved,
the body will become disordered
and will not move as an integrated whole;
the correction for this defect
must be sought in the legs and waist.The principle of adjusting the legs and waist
applies for moving in all directions;
upward or downward,
advancing or withdrawing,
left or right.All movements are motivated by Yi,
not external form.If there is up, there is down;
when advancing, have regard for withdrawing;
when striking left, pay attention to the right.If the yi wants to move upward,
it must simultaneously have intent downward.Alternating the force of pulling and pushing
severs an opponent’s root
so that he can be defeated
quickly and certainly.Full and empty
should be clearly differentiated.
At any place where there is emptiness,
there must be fullness;
Every place has both emptiness and fullness.The whole body should be threaded together through every joint
without the slightest break.Long Boxing is like a great river
rolling on unceasingly.Peng, Lu, Ji, An,
Tsai, Lieh, Zhou, and Kao
are equated to the Eight Trigrams.
The first four are the cardinal directions;
Ch’ien [South; Heaven],
K’un [North; Earth],
K’an [West; Water], and
Li [East; Fire].
The second four are the four corners:
Sun [Southwest; Wind],
Chen [Northeast; Thunder],
Tui [Southeast; Lake], and
Ken [Northwest; Mountain].
Advance (Chin), Withdraw (T’ui),
Look Left (Tso Ku), Look Right (Yu Pan), and
Central Equilibrium (Chung Ting)
are equated to the five elements:
Metal,
Wood,
Water,
Fire, and
Earth
Taken together, these are termed the Thirteen PosturesAttributed to Chang San-feng (est. 1279 -1386)
To read more, including definitions of some of the terms, please visit Graham’s website…
https://thetaichinotebook.com/2020/02/25/the-tai-chi-classic-part-1-a-new-interpretation/
https://thetaichinotebook.com/2020/02/26/the-tai-chi-classic-part-2-a-new-interpretation/
Reproduced with kind permission of Graham Barlow.
Is Tai Chi good for you?
Difficult to say, but speaking as a slightly overweight man in his late fifties (1.9 m, 98 kg), I enjoy it! And isn’t that half the battle with exercise?
Difficult to say, but speaking as a slightly overweight man in his late fifties (1.9 m, 98 kg), I enjoy it! And isn’t that half the battle with exercise?
In a teaching session of just over one hour this week, I burned 357 kcal, and saw my heart rate go from 94-135 bpm.
Average Heart Rate over six months
That’s in the context of a heart beat ranging from 41-201 bpm over the last six months and a resting rate of 67-85 bpm in the same period.
Cardio Fitness over six months
Although I either train or teach three to four times a week, I feel I have long way to go on my fitness journey, as my overall Cardio Fitness is currently showing as ‘below average’.
Equipment: Apple Watch, Apple iPhone with Apple Health app and Withings ScanWatch with Health Mate app.
Walking Asymmetry
“In a healthy walking pattern, the timing of the steps you take with each foot are very similar. Walking asymmetry is the per cent of time your steps with one foot are faster or slower than the other foot. This means the lower the percentage of asymmetry, the healthier your walking pattern.”
— Apple Health app.
In my case, walking asymmetry is caused by osteoarthritis of the hip.
After my forthcoming hip replacement surgery, my goal is to train or teach an hour a day.
I’d then hope to see a reduction in walking asymmetry and an increase in Cardio Fitness.
You might enjoy the following BBC programme with Dr Michael Mosely: Just One Thing - Try Tai Chi (link).
In his short programme, he discussed how Tai Chi, sometimes described as shadow boxing or meditation in motion, might improve one’s balance, immune system, and heart health. It may also be as effective for weight loss as conventional exercise and helpful for improving cognitive function.
Short Form Tai Chi (37 postures)
The Short Yang form comes in many variations. The one we teach consists of thirty seven ‘postures’, and is much abbreviated from Yang’s original ‘long form’, but can still take anywhere from six to ten minutes to complete when focusing carefully on technique and breathing.
There are five main family styles of Tai Chi, and Wutan schools start by teaching the Yang family style (link).
An application of single whip by Yang Chengfu from his 1931 book.
Specifically, the head of our school, Master They SoonTuan, recommends we initially teach what is colloquially called ‘Short Yang’.
The Short Yang form comes in many variations. The one we teach consists of thirty seven ‘postures’, and is much abbreviated from Yang’s original ‘long form’, but can still take anywhere from six to ten minutes to complete when focusing carefully on technique and breathing.
Wutan’s ‘Yang’ short form is actually derived from a form created by Cheng Man-ch’ing (Zheng Manqing and sometimes referred to as ‘CMC’) (link), who studied with Yang Chengfu for a number of years.
Cheng Man-ch’ing in Single Whip
The changes from the traditional Yang ‘long form’ reduced some of the repetition and made it easier to teach larger numbers of students.
The moves, steps and transitions in the following video will be familiar to students, although you will notice some differences and omissions from the way this form is taught by Wutan.
Can you spot them? Maybe something to talk to your instructor about 😉
Here is another version of CMC doing his short form.
Look at the high hand finger positions in the double pushes
The so called ‘hold the ball’ is minimised and transitory
No donkey kicks
Elbow/shoulder strike (stroke) is very subtle as is White Crane Spread’s its wings
Five Repulse Monkeys and five Cloud Hands. The Cloud Hands are also punctuated with a tiny pause in the middle of the move
Stepping back for Golden Rooster
In the kick section, the two separating kicks are followed immediately by the heel kick without stepping down (as in Long Yang)
There’s a fast 360 turn just prior to the Sweep Lotus Kick
Bend the Bow to Shoot the Tiger is minimal
Spot any more?
By way of contrast, look at this competition version:
The upper hand of the White Crane Spreads its Wings comes to the centre line like an inner forearm block
One brush knee push
No donkey kicks
No punch under elbow
Three Repulse Monkeys and three Cloud Hands
Stepping backwards for the Golden Roosters
Separating kicks are low and to the diagonal, followed by a quick turn, no foot down for the heel kick
For ‘Four Corners’ (Fair Lady Weaves at Shuttles) the inner hand slides up the forearm of the outer hand
A fast 360 turn prior to the Sweep Lotus Kick
There is a full set of pictures, with notes, on Wutan’s version of Cheng’s short form in Master They SoonTuan’s book, Tai Chi - The Treasure of Mankind (sometimes referred to as the ‘purple book’), Wutan (UK), 1997, ISBN 0-9530917-0-8. Your instructor will be happy to supply a copy.
What is Push Hands?
Pushing hands is said to be the gateway for students to experientially understand the martial aspects of the internal martial arts (內家 nèijiā): leverage, reflex, sensitivity, timing, coordination and positioning.
Push Hands / Tui Shou
Pushing hands is said to be the gateway for students to experientially understand the martial aspects of the internal martial arts (內家 nèijiā): leverage, reflex, sensitivity, timing, coordination and positioning. Pushing hands works to undo a person's natural instinct to resist force with force, teaching the body to yield to force and redirect it. Some t'ai chi schools teach push hands to complement the physical conditioning of performing solo routines. Push hands allows students to learn how to respond to external stimuli using techniques from their forms practice. Among other things, training with a partner allows a student to develop ting jing (listening power), the sensitivity to feel the direction and strength of a partner's intention. In that sense pushing hands is a contract between students to train in the defensive and offensive movement principles of their martial art: learning to generate, coordinate and deliver power to another and also how to effectively neutralize incoming forces in a safe environment.
From https://en.wikipedia.org/wiki/Pushing_hands
We have collected some YouTube links that you might find useful to help gain an understanding of what Push Hands is, and how it might help your training.
Emma Lee and Barry McGinlay from the Longfei Taijiquan Association of Great Britain
Hai Yang, Montreal
Fixed competition, junior and adult, London
Marcello Sidoti, free Tui Shou, Italy
Ismet Himmet, Germany
Chen Style, Ken Gullette, USA
Chen Style, Wuying Feng & Chen Xili
Yang Style. Master Yang Jun and Lance Lu, USA
Yang Style, Michael Gilman (1 hr+), fixed
Yang Style, Michael Gilman (1 hr+), active stepping
The material presented here is freely and publicly available, and is intended to show the diversity of push hand styles and content available to Tai Chi practitioners.
Always consult your instructor for guidance in the Wutan syllabus.
The Short Form - an aide memoir
A simple reminder on the sequence of sections in the 37 posture short form after Cheng.
Yang Family Style Tai Chi - thirty-seven ‘postures’, after Cheng Man-ch'ing (or Zheng Manqing).
Always forgetting the sequence of moves? We hope this helps.
Each ‘section’ finishes / starts with Single Whip.
Opening section
Brush knee pushes
Repulse monkeys & cloud hands
Kick section
Fair lady works at shuttles ( ‘Four corners’)
Seven stars of the dipper ( ‘Seven star fist’)
Done at breathing pace, this should take you between 6 and 7 minutes.
A focus on Qigong
Continuing on from our light hearted look at ways to remember the sequence of this form of Qigong here, read this short article on Wikipedia.
Eight Pieces of Brocade
Baduanjin qigong
Continuing on from our light hearted look at ways to remember the sequence of this form of Qigong here, read this short article on Wikipedia.
Here is an excerpt:
Two Hands Hold up the Heavens (Shuang Shou Tuo Tian)
This move is said to stimulate the "Triple Burner" aka "Triple Warmer" or "Triple Heater" meridian (Sanjiao). It consists of an upward movement of the hands, which are loosely joined and travel up the center of the body.
Drawing the Bow to Shoot the Eagle / Hawk / Vulture
While in a lower horse stance, the practitioner imitates the action of drawing a bow to either side. It is said to exercise the waist area, focusing on the kidneys and spleen.
Separate Heaven and Earth
This resembles a version of the first piece with the hands pressing in opposite directions, one up and one down. A smooth motion in which the hands switch positions is the main action, and it is said to especially stimulate the stomach.
Wise Owl Gazes Backwards or Look Back
This is a stretch of the neck to the left and the right in an alternating fashion.
Sway the Head and Shake the Tail
This is said to regulate the function of the heart and lungs. Its primary aim is to remove excess heat (or fire) (xin huo) from the heart. Xin huo is also associated with heart fire in traditional Chinese medicine. In performing this piece, the practitioner squats in a low horse stance, places the hands on thighs with the elbows facing out and twists to glance backwards on each side.
Two Hands Hold the Feet to Strengthen the Kidneys and Waist
This involves a stretch upwards followed by a forward bend and a holding of the toes.
Clench the Fists and Glare Fiercely (or Angrily)
This resembles the second piece, and is largely a punching movement either to the sides or forward while in horse stance. This, which is the most external of the pieces, is aimed at increasing general vitality and muscular strength.
Bouncing on the Toes
This is a push upward from the toes with a small rocking motion on landing. The gentle shaking vibrations of this piece is said to "smooth out" the qi after practice of the preceding seven pieces or, in some systems, this is more specifically to follow Sway the Head and Shake the Tail.
As you can imagine there are many different interpretations available on YouTube. Here are a selection from the modern to the traditional.
⚠️ Note that Wutan instructors may offer variations and alternatives to the examples shown here and some instructors may not cover Eight Pieces of Brocade at all.
Mimi Kuo-Deemer
Simple, strong - with narration.
Dr Faye Yip
Very graceful, no narration.
Dr Jwing-Ming Yang
Very detailed breakdown of the moves and health benefits.
Bend the knees!
Even robots need to bend their knees - watch the video of Boston Dynamics’ Atlas robots performing parkour.
Leaps, Bounds, and Backflips
Watching these Atlas robots, you can see how important it is for them to keep their knees bent for balance stability and agility.
See the full article by Boston Dynamics at https://blog.bostondynamics.com/atlas-leaps-bounds-and-backflips.
Thumbnail image by DARPA - Website / image, Public Domain, https://commons.wikimedia.org/w/index.php?curid=27287089
Struggling to Remember Eight Pieces of Brocade Qigong?
🙌 ⬆️☁️
🙌 ⬆️☁️
🐴🏹 🦅
☁️ / 🌍
🦉👓
🐉 🥶 ❤️ 🔥
🙌 👣
👊 😡
👣 🌍
Does this help?
For some more formal advice, check out https://en.wikipedia.org/wiki/Baduanjin_qigong
The National Health Service's Guide to Tai Chi
The United Kingdom National Health Service (NHS) maintains guidelines on their website.
Photo by Hush Naidoo on Unsplash
The United Kingdom National Health Service (NHS) maintains guidelines on their website.
It defines Tai Chi as follows:
Tai chi, also called tai chi chuan, combines deep breathing and relaxation with flowing movements. Originally developed as a martial art in 13th-century China, tai chi is now practised around the world as a health-promoting exercise.
It goes on to offer the following view on health benefits:
What are the health benefits of tai chi?
While there's scope for more rigorous research on tai chi's health benefits, studies have shown that it can help people aged 65 and over to reduce stress, improve posture, balance and general mobility, and increase muscle strength in the legs.
The guide goes on to suggest that Tai Chi may provide benefit to some patients with arthritis and those who are at increased risk of falling.
See the full text here - ‘A guide to tai chi’
The Health Benefits of Tai Chi
The BBC series 'Trust me I'm a Doctor', hosted by Dr Michael Mosley, conducted a 12 week experiment to compare the effect of exercise on two groups of volunteers between the ages of 65 and 75. Neither group had previously conducted regular exercise. One group participated in Zumba classes and the other in Tai Chi.
Photo by Agathe Marty on Unsplash.
The BBC series 'Trust me I'm a Doctor', hosted by Dr Michael Mosley, conducted a 12 week experiment to compare the effect of exercise on two groups of volunteers between the ages of 65 and 75. Neither group had previously conducted regular exercise. One group participated in Zumba classes and the other in Tai Chi.
As expected, the group participating in Zumba showed an improvement in health and fitness. But perhaps surprisingly, the group practising Tai Chi showed similar improvements in blood biomarkers, blood pressure and vessel flexibility.
The programme was shown in January 2019, but, sadly is no longer available on BBC iPlayer. To read more visit Could Tai Chi offer the same benefits as more vigorous exercise?
The researchers at the University of Birmingham that supported this BBC programme have also undertaken health research that included younger volunteers (18-25). To read more visit this link.
To experience the health benefits of Tai Chi for yourself, join Anita Ho in one of her classes (see https://wutansurrey.com/classes).
Anita has been teaching Tai Chi since 2012 and is a registered instructor with Wutan UK Martial Arts.